OBESITY

Obesity is not only a disease, but it is also a cause of many diseases. It has become a major global issue. Scientifically speaking, obesity and overweight are defined as abnormal or excessive fat accumulation that presents a risk to health.  

This takes place when the proportion of fat is above average, and the proportion of muscles is comparatively less. The World Obesity Federation predicts that the global economic impact of overweight and obesity will reach $4.32 trillion (about $13,000 per person in the US) annually by 2035 if prevention treatment measures do not improve.   

What is BMI (Body Mass Index)? 

• Body Mass Index is a person’s weight in kilograms (or pounds) divided by the square of height in meters (or feet). 

• A high BMI can indicate a high body fat percentage.  

Category of obesity 

According to BMI, the general population is divided into five categories: 

1. Underweight (BMI < 18.5 kg/m2) 

2. Normal weight (BMI is 18.5 – 24.9 kg/m2) 

3. Class 1 obesity – overweight (BMI 35.0 – 39.9 kg/m2) 

4. Class 2 obesity – obese (BMI 30.0 – 39.9 kg/m2) 

5. Class 3 obesity – extreme obesity (BMI > 40 kg/m2)  

When you have less fat in your body you tend to eat more because you become unable to stay hungry for a longer time. Hence, we require a certain small amount of fat (energy) to sustain in that situation.  

Obesity may occur due to multiple reasons. They can include: 

• Genetics can be a strong component. 

• Engineered junk foods, food addiction, food availability. Etc. 

• Hormonal imbalance – POCD, PCOS, Menopause, thyroid and other problems 

• Insulin resistance 

• Sleep disorder 

• Psychological – stress and depression  

• Leptin resistance  

• Lack of mobility  

Of course, when there are problems there are solutions to them. A change in lifestyle habits will bring positive results to your health.  

To control or manage obesity you can: 

• Trying intermittent fasting 

• Tracking your diet and exercise  

• Eating mindfully 

• Eating protein rich food for breakfast 

• Cutting back on sugar and refined carbohydrates  

• Eating plenty of fiber 

• Balancing gut bacteria 

• Getting a good night’s sleep 

Naturopathy is a system of rather than medicine that promotes and provides a healthy lifestyle. Through naturopathy you can address the root cause of diseases and get rid of them completely.  

It follows a natural approach to solutions for improving overall health. There are multiple practices you can include in your routine: 

• Spending time amidst nature – cycling, walking, trekking or HIIT as a [art of physical workout. 

• Diet should include a lot of fruits and vegetables, high fiber and low-calorie food. Different types of fresh juices, salads, whole cereals and proteins increase fiber intake.  

• Therapeutic massages to improve circulation, flexibility and reduce weight 

• Steam and Sauna to increase the body’s basal metabolic rate and help to lose weight  

• Warm water enemas for cleansing colon and alternative periods of fasting are also beneficial.  

• Water immersed bath with Epsom salt, cold hip bath, and mud bath and packs as per requirement.   

It is said that you can have anything you want to eat if you know food sequencing.  

The how to eat and what to eat are essentials of maintaining healthy food habits.  

SALADS AND VEGGIES COME FIRST: e.g., Broccoli, carrots, tomatoes, cabbage, etc.  

PROTIENS AND FAT ARE NEXT: They take much longer to digest as compared to carbohydrates, give a greater sense of satisfaction and exit the stomach much slower. E.g., seeds, sprouts, chickpea, avocado, coconut, yoghurt.  

CARBS and STARCH AT THE END: the best examples of high quality, rich in fiber and overall health include steel-cut oats, whole-grain barley, brown rice, beans and starchy vegetables like corn and sweet potato.  

Here are a few kitchen tips you can follow in your routine and at home: 

• Have a glass of water with half lemon juice and one tsp of honey in lukewarm water.  

• Dry fenugreek (control appetite), carom seeds (detoxification), and black cumin seeds (constipation), grind all these into a fine powder and drink it with a glass of water once a day.  

• Drink SriLankan cinnamon infused water. 

• Add cinnamon stick to green tea and boil it for 6-7 mins and consume it with lemon juice (optional) 

• Herbal teas like green tea, chamomile tea, ginger tea and hibiscus tea.  

• Add apple cider vinegar with Lukewarm water (anti-inflammatory) and isabgul (optional) in 250 ml (about 8.45 oz) of water and drink 20 mins before every meal.  

• Consume amla for gut health in the morning 

• Make sure to have 7-8 curry leaves on an empty stomach. It helps with detoxification.  

• Take 25gms of flax seeds, fennel seeds and 50gms of cumin seeds. Grind it into a fine powder with half tsp of turmeric. Half 1/2 tsp Asafetida (Hing). One fourth rock or black salt. 1 tsp of haritaki and 15-20 curry leaves. Consume this mixture every night before going to bed for better digestion and to lose fat.  

Sitting in Surya or Agni Mudra for 10-15 mins is beneficial.  

NEAT (NON – EXERCISE ACTIVITY THERMOGENISIS) 

• Walking during phone calls 

• 10 squats/ 10 jumps/ 2 Surya namaskar sets every hour. 

• While in the kitchen stretch to open the cupboard and squat to pick something up. 

• Park your car further away from your destination. 

• Choose cycling or walking instead of driving to nearby places 

• Dance for 15-20 mins whenever you feel energetic and happy. 

• Standup and stretch while watching television or even do sit ups in between. 

• Stretch or fidget in between work even on the chairs if you can. 

These are small forms of movement you can add to your routine from time to time that will help you form a healthy lifestyle because the more you move the more you burn (calories).  

Insulin is responsible for collecting glucose from blood and transporting it to each cell. Once it goes over the limit of the cell, the glucose in the insulin is stored in the body in the form of fat. In this case when the cells are not accepting that insulin, they become insulin resistant (IR). We must burn fat to avoid overall obesity and the creation of IR.