Tuesday September 25, 2018

Stop smoking and eat healthy to avoid obesity

Avoid fad diets that recommend unsafe practices such as fasting or cutting out entire food groups such as meat, fish, wheat or dairy products.

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Avoid fad diet
Good food habits help you to strike balance between your daily life and health
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Avoid obesity and its related health problems like diabetes, hypertension and hormonal disorders by changing few habits. Stop smoking, eat right at the right time, balance your diet and meditate, suggest experts.

Nutritionist Neha Ranglani and Anju Ghei, a wellness expert at VLCC have listed ways to preventing obesity:

* Eat healthy: A balanced diet should be a healthy mix of carbohydrates, proteins and fats. It should include fruits, vegetables, whole grains, legumes, low-fat dairy, nuts to take care of minerals, vitamins, antioxidants, fibre and probiotics.

* Eat right: 

When you wake up: This is the time when your muscles are absolutely depleted and hungry after a 10 hour fast. Eating well here helps you to revitalise your muscles and prevents excess calorie intake in the latter half of the day.

A light breakfast like cereals & milk with honey and nuts could do the needful.

During mid meals: Pick up a piece of fruit, a handful of soya nut or an oatmeal bar and see the difference for yourself.

Pre-workout: To sustain throughout the workout and to get the maximum out of it, it is mandatory to fuel your system with the right kind of food like fruits, nuts and eggs.

Post-workout: Feed your hungry muscles after 30- 45 minutes of your workout with fruits and proteins.

At night: Most people skip their meals due to their busy scheduler overwork and tend to gorge on heavy lavish dinner which is the main culprit of added on calories and feeling of sluggishness throughout the day. The trick is to keep the dinner light with soups, salads, lean meat and yogurt.

During parties: It is wise to opt for salads, veggies, barbecued or roasted snacks rather than the fried snacks and creamy dishes.

* Drink water: Drinking water at regular intervals helps in better digestion and also keeps the body hydrated. This leads to better metabolism and subsequent weight loss.

* Move your body: Physical inactivity raises the risk of obesity. Exercise renders cells more sensitive to insulin. A mere brisk walk makes the difference. An ideal workout designed by a health professional is a suitable mix of resistance and aerobic training for optimum muscle building along with weight loss.

Obesity is a byproduct of stress
Stress leads to many health hazards

* Eliminate stress: Lower metabolic rate leads to weight accumulation and thereby tendency towards obesity. Physical activity, socialising, meditation, enjoying music, nature and time with young children and pets, all keep stress at bay.

* Sleep well: It’s a well-known fact that when asleep the human body produces growth hormones that increase metabolism and repair tissue. Sleep deprivation not only hampers this bodily activity but also makes the body lethargic to be able to focus on any other physical or mental activity planned during the day.

* Keep regular medical appointments: After a certain age, it’s important to get lipids checked as these are the indicators of any future obesity-related risk that might befall.

* Stop smoking and curb drinking alcohol: Tobacco interferes with the production of enzymes for effective digestion. Limiting alcohol intake, if not a total ban, will also make a difference.

Avoid fad diets that recommend unsafe practices such as fasting (going without food for long periods of time) or cutting out entire food groups such as meat, fish, wheat or dairy products. There are chances of putting those extra kilos back once the fasting is over. IANS

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Exposure to Certain Disinfectants Can Cause Obesity in Kids: Research

The use of eco-friendly products may be linked to healthier overall maternal lifestyles and eating habits.

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Disinfectants
How common household cleaners could make kids overweight. Flickr

Early life exposure to certain disinfectants used at home could be making children overweight by altering the composition of their gut bacteria, suggests new research.

Babies living in households that used eco-friendly cleaners had different microbiota and were less likely to be overweight as toddlers, showed the findings published in CMAJ (Canadian Medical Association Journal).

For the study, the researchers analysed the gut flora of 757 infants from the general population at age 3-4 months and weight at ages 1 and 3 years, looking at exposure to disinfectants, detergents and eco-friendly products used in the home.

Disinfectants
Mother’s Lifestyle Choices Linked to Obesity Risk in Adolescents. Pixabay

The researchers looked at data from the Canadian Healthy Infant Longitudinal Development (CHILD) birth cohort on microbes in infant fecal matter. They used World Health Organization growth charts for body mass index (BMI) scores.

Associations with altered gut flora in babies 3-4 months old were strongest for frequent use of household disinfectants such as multi-surface cleaners, which showed lower levels of Haemophilus and Clostridium bacteria but higher levels of Lachnospiraceae.

The researchers also observed an increase in Lachnospiraceae bacteria with more frequent cleaning with disinfectants.

They, however, did not find the same association with detergents or eco-friendly cleaners.

“We found that infants living in households with disinfectants being used at least weekly were twice as likely to have higher levels of the gut microbes Lachnospiraceae at age 3-4 months,” said Anita Kozyrskyj, Professor at the University of Alberta in Canada.

Disinfectants
The researchers looked at data from the Canadian Healthy Infant Longitudinal Development (CHILD) birth cohort on microbes in infant fecal matter. Flcikr

“When they were 3 years old, their body mass index was higher than children not exposed to heavy home use of disinfectants as an infant,” Kozyrskyj said.

“Those infants growing up in households with heavy use of eco cleaners had much lower levels of the gut microbes Enterobacteriaceae,” she said.

Also Read: Asthma Ups The Chance of Obesity: Study

Kozyrskyj suggests that the use of eco-friendly products may be linked to healthier overall maternal lifestyles and eating habits, contributing in turn to the healthier gut microbiomes and weight of their infants. (IANS)