OLDER THAN YOUR AGE? Dr N Nagarajan JNI, Bengaluru

Transcription

1 OLDER THAN YOUR AGE? Dr N Nagarajan JNI, Bengaluru

2 OBESITY Obesity means having too much body fat It is different from being overweight, which means weighing too much The weight may come from muscle, bone, fat, and/or body water Obesity happens over time when you eat more calories than you use The balance between calories-in and calories-out differs for each person

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9 FACTORS AFFECTING BODY Genetic makeup, WEIGHT Overeating, Eating high-fat foods and Not being physically active

10 DEFINING ADULT OVERWEIGHT AND OBESITY Body Mass Index, or BMI, is used as a screening tool for overweight or obesity. Body Mass Index (BMI) is a person's weight in kilogr ams divided by the square of height in meters. A high BMI can be an indicator of high body fatness.

11 BMI INDEX CHART If your BMI is less than 18.5, it falls within the under weight range. If your BMI is 18.5 to <25, it falls within the normal. If your BMI is 25.0 to <30, it falls within the overweight range. If your BMI is 30.0 or higher, it falls within the obese range.

12 Obesity is frequently subdivided into categories: Class 1: BMI of 30 to < 35 Class 2: BMI of 35 to < 40 Class 3: BMI of 40 or higher. Class 3 obesity is sometimes categorized as extreme or severe obesity.

13 WAIST HIP RATIO WHR is used as a measurement of obesity, which in turn is a possible indicator of other more serious health conditions The WHO states that abdominal obesity is defined as a waist-hip ratio above 0.90 for males and above 0.85 for females, or a body mass index (BMI) above 30.0 The National Institute of Diabetes, Digestive & Kidney Diseases (NIDDK) states that women with waist-hip ratios of more than 0.8 and men with more than 1.0, are at increased health risk because of their fat distribution

14 If obesity is redefined using WHR instead of BMI, the proportion of people categorized as at risk of heart attack worldwide increases threefold The body fat percentage is considered to be an even more accurate measure of relative weight Of these three measurements, only the waist-hip ratio takes account of the differences in body structure

15 Hence, it is possible for two women to have vastly diff erent body mass indices but the same waist hip ratio, or to have the same body mass index but vastly different waist-hip ratios

16 Skinfold Thickness Measurements Skinfold Thickness Measurement is an essential methods used for anthropometric assessment of body composition

17 Take a good look at yourself in the mirror Where do you see most of your excess body fat? Is it found around your middle? Or does it lurk in your thighs and rear end?

18 Types of Obesity Take a good look at yourself in the mirror Truncal Obesity & Gynoid Obesity

19 A gynoid (or pear shaped) body type is typically defined as a rounder, lower half of the body, with more fat deposited in the hips, buttocks and thighs Conversely, those with an android body type may have greater girth around the chest and abdomen Both gynoid and android body types may have associated health risks, but is one more dangerous than the other?

20 Truncal or Apple Shaped Obesity It is one major symptom in the cluster of symptoms known as the metabolic syndrome, or pre-diabetes You're also very likely to have other metabolic syndro me symptoms, including high blood pressure, insulin resistance and high blood lipids

21 Why is abdominal fat more dangerous to your health t han fat in other parts of your body? Abdominal fat is really made up of two kinds of fat: 1. the type that's stored right under the skin (subcut aneous fat) 2. fat that surrounds the vital organs (visceral fat)

22 Visceral fat cells behave differently than fat cells else where in your body They seem to produce and respond to hormones and other chemical signals in a complex way that in the end produces insulin resistance and high blood lipids The more fat you have around the middle, the greater your odds of developing insulin resistance and diabetes, Heart Diseases

23 Gynoid or Pear Shaped Obesity With this type of fat distribution, there is a lower risk for cardiac disease when compared to android body shapes because more fat is typically stored around the lower half of the body rather than in the thoracic cavity. Unfortunately, because the fat that is deposited in the lower regions of the body is subcutaneous (just below the surface of the skin), it tends to be a bit harder to get rid of when someone is looking to change their weight or girth measurements.

24 Risk Factors Obesity usually results from a combination of causes and contri buting factors, including: 1. Genetics 2. Family lifestyle 3. Inactivity 4. Unhealthy diet 5. Medical problems 6. Certain medications 7. Age 8. Pregnancy 9. Lack of sleep

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26 Type 2 Diabetes High Blood Pressure Complication Metabolic syndrome a combi nation of high blood sugar, high blood pressure, high triglycerides and low HDL cholesterol Heart disease Stroke

27 Cancer, including cancer of the uterus, cervix, endometrium, ovaries, breast, colon, rectum, esophagus, liver, gallbladder, pancreas, kidney and prostate Breathing disorders, including sleep apnea, a potentially serious sleep disorder in which breathing repeatedly stops and starts Gallbladder disease Gynecological problems, such as infertility and irregular periods Erectile dysfunction and sexual health issues Nonalcoholic fatty liver disease, a condition in which fat builds up in the liver and can cause inflammation or scarring Osteoarthritis

28 Quality of life When you're obese, your overall quality of diminished Obese people may even encounter discrimination life may be Other weight-related issues that may affect your quality of life in clude: 1. Depression 2. Disability 3. Sexual problems 4. Shame and guilt 5. Social isolation 6. Lower work achievement

29 Prevention Exercise regularly Follow a healthy eating plan Know and avoid the food traps that cause you to eat Monitor your weight regularly Be consistent

30 Energy Balance The same amount of ENERGY IN (calories consumed) and ENERGY OUT (calories burned ) over time = weight stays the same More IN than OUT over time = weight gain More OUT than IN over time = weight loss

31 Eating just 150 calories more a day than you burn can lead to an extra 5 pounds over 6 months. That s a gain of 10 pounds a year Either reduce ENERGY IN or increase ENERGY OUT Reduce 250 k cal every day and burn 250 k cal every day helps to reduce weight

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33 What to Eat Choose minimally processed, whole foods: Whole grains (whole wheat, steel cut oats, brown rice, Millets) Vegetables (a colourful variety-not potatoes) Whole fruits Nuts, seeds, beans, and other healthful sources of prote in Plant oils (olive and other vegetable oils) Drink water or other beverages that are naturally cal orie-free.

34 Limit these foods and drinks: Sugar-sweetened beverages (soda, fruit drinks, sports drinks) Refined grains(white bread, white rice, white pasta) and sweets Potatoes (baked or fried) Non Vegetarian Food Other highly processed foods, such as fast food

35 How Much to Eat Age, gender, body size, and level of physical a ctivity dictate how many calories you need each day to lose weight or to stay at a healthy weight. Half stomach - Food, Quarter Portion Liquids, Quarter Portion - Empty

36 Limit Screen Time Watching television (TV) can be enjoyable and informative; unfortunately it can also be double jeopardy when it comes to weight. It s a completely sedentary activity that also seems to promote unhealthy eating

37 Get Enough Sleep A good Night s sleep is important to good health It is also helpful to keep weight in check Adults: 7 to 8 hours a night Adolescents: 8.5 to 9.25 hours a night Hormone Leptin & Ghrelin

38 How to Avoid Overeating Eat Breakfast. Choose small portions and eat slowly. Eat at home. Eat mindfully. Hungry? Make the healthiest food and drink choices possible. Not really hungry? Choose a piece of fruit instead of a full meal.

39 Manipulative Technique Herbal Therapy Kairali Therapy Hot Stone Therapy Oil Therapy Partial Oil Therapy Deep Tissue Therapy

40 Acupuncture

41 Hydrotherapy NIB/GIB with Epsom Salt Steam Room Sauna IR Sauna Ozone Steam Hip Bath

42 Exercise & Yoga Suryanamaskar Pawanmuktasana Naukasana Ardhahalasana Dhanurasana Ustrasana

43 Ardha Matsyendrasana Vrksasana Veerabhadrasana Baddha Konasana Utkatasana Padahastasana Aerobic Exercise Aquatic Exercise

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45 De-Stresses your Body Burns Calories & Tones Muscles Normalizes Digestion & Boosts Metabolism Stops Craving Community Support Easy to Start

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47 Daily Food and Activity Diary Eat slowly and chew your food thoroughly Eat vegetarian and maintain meal timings Do not over eat. Consume small meals 5-6 times a day Increase dietary fibers which satisfies the appetite with minimum calories Prefer more of salads, steamed sprouts, seasonal fruits, whole grains like wheat, barley, mazie, unpolished rice, oats and ragi Avoid refined sugar, processed junk foods, refined flour, sweete ned beverages, trans and hydrogenated fats, tea and coffee, tobacco and alcohol

48 Drink at least 3 liters of water a day to lose extra fat Exercise is equally important in weight reduction Expose the body to sunlight for at least 20-30min daily. Practice Yoga daily for 30 to 60 min

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