November 26th has been declared as World Anti-obesity Day for a good reason. Studies performed by the World Health Organisation (WHO) indicate that obesity worldwide has tripled since 1975. In 2016, it was found that 39% of the adults over the age of 18 years were overweight, while 13% were obese.
Central obesity can kill more people than you think. Increased fat deposition in the abdomen otherwise known as pot belly is one of the most important components of Metabolic Syndrome.
Difference between central obesity and routine obesity :
- In traditional obesity, individuals usually weight more than 20% over their standard weight, but in central obesity, there is excessive fat accumulation around the stomach or abdomen.
- Incidences of central obesity are more than that of routine obesity and are seldom addressed due to a lack of awareness among the masses. Central obesity is widespread and more dangerous.
- The condition is potentially reversible using lifestyle and dietary changes.
What is Metabolic Syndrome ?
Metabolic syndrome (MS) is a clinical name provided for a cluster of health issues encompassing central obesity, diabetes, high blood pressure, and dyslipidaemia or abnormal contents of fat in blood. The crux of MS is due to the build-up of adipose tissue in the viscera or intra-abdominal organs, putting individuals at high risk of stroke and coronary heart disease (heart attack). The term “metabolic syndrome” was only coined sometime in 1988, although the group of health issues have existed before.
Metabolic syndrome comes with some visible signs and symptoms. Diagnosis may include:
- Waist circumferences.
- South Asian Men: 35.5 inches or 90 cm and greater.
- South Asian Women: 31.5 inches or 80 cm and more.
- Low levels of HDL or good cholesterol and high levels of LDL or bad cholesterol and triglycerides in the blood – the fatty substances clog up the arteries leading to atherosclerosis.
- Blood pressure levels of at least 140/90 mm Hg or higher, consistently .
- Insulin resistance or uncontrolled blood sugar levels.
Central obesity is a part of metabolic syndrome and is associated with the lack of physical activity and consumption of a high-calorie diet, both of which act as triggers for the disease. Especially individuals who possess a family history of type 2 diabetes or have had gestational diabetes are at a higher risk of metabolic syndrome. Besides, one of the critical features of type 2 diabetes is insulin resistance, where too much glucose accumulates into your bloodstream. Other risk factors include your age, ethnicity, and conditions such as NAFLD or non-alcoholic fatty liver disease, cardiovascular disease, and PCOS or Polycystic ovarian syndrome in women. Long term fatty liver can lead to permanent liver damage, which is a severe health condition called cirrhosis.
Prevent and reverse metabolic syndrome :
There are many lifestyle changes that you can perform to reverse metabolic syndrome. These alterations also help prevent the advent of the disorder.
Begin by losing weight :
The best way to do this is to follow a routine that helps you lose at least 0.5 to 1 kg per week.
Consume a daily calorie allowance to keep your weight in check – Speak to a dietician to regulate your daily intakes.
Use the BMI calculator to assess your daily / weekly weight loss allowance- Additionally, use the waist to hip ratio, which is more relevant for central obesity.
Regular exercise :
Fitness should be a part and parcel of everyone’s daily routine – exercise for at least 30 minutes per day.
If you wish to increase the activity levels, you can start by walking.
Always ensure that you perform moderate movements regularly to ensure that you burn more energy.
Healthy diet :
Eating a healthy meal is one of the essential practices that will help you control your blood sugar levels, cholesterol, and blood pressure.
A balanced diet should include its fair share of carbohydrates, proteins and other components for nutritional needs.
Additionally, you should quit smoking before it becomes unmanageable.
Even quitting alcohol, helps with weight loss.
Adequate sleep is a critical component of anti-obesity.
Speak to our experts for anti-obesity plans and get tips on a healthy lifestyle!