31 December 2012
Being obese or overweight can lead to many health problems but proper eating habits and a healthy lifestyle can help control it,
By Steve Yap
THE 2010 survey by the World Health Organisation ranked Malaysia as the 6th country in Asia with the highest rate of adult obesity, with one in two Malaysians either overweight or obese. This situation leads to a higher incidence of insulin resistance, diabetes type II, heart disease, hypertension, blood thickness, depression, stroke, inflammation and even some types of cancer.
Almost 40% of our children are overweight too. The height-to-weight ratio is used to determine a person’s body mass index (BMI) with a score of 30 being obese.
At least 60% of Malaysian adults were found to be overweight with BMIs of 25 and above. The ideal BMI for the Asian is around 22.
Research found that Malays and Indians have a 60% higher chance of being obese compared to the Chinese, while women suffer some 70% higher obesity rate than men across all ethnic groups.
The causes for rising obesity are many. Below are some of them:
► High glycemic index (GI) food
Foods with high GI are more quickly digested and converted into sugar by our body than food with low GI.
Consequently, white/brown bread, noodles, biscuits, soft cakes and buns made from highly-refined flour should be reduced in any weight-loss programme.
Consuming high GI food on an empty stomach can lead to rather irregular blood sugar levels.
Although fructose is low on GI, this fruit sugar is known to promote fatty liver, hypertension, kidney stones, diabetes and heart disease.
Unfortunately, fructose is a major ingredient in many so-called weight-loss diets sold commercially. Table sugar also contains 50% fructose.
Other monosaccharides known to be harmful if taken in large amounts over prolonged periods include lactose (milk sugar) and maltose.
Low GI foods include yam, bamboo shoots, beans, seeds, lentils, broccoli, cauliflower, cabbages and leafy vegetables.
Fruits with lower sugar content include guava, soursop, bell pepper, bitter gourd, lemon, kiwi, banana, cherries and berries.
► Lifestyles
Sedentary lifestyles or lack of regular exercise leads to lower metabolism, which promotes fat storing rather than fat burning.
Continuous exercise for 45 minutes or longer can maintain a higher metabolic rate for another day or so. Others are brisk walking, treadmill walking, stationary bicycling, aerobics, swimming and/or high-intensity weight training.
This exercise habit helps to raise good cholesterol (high density lipoprotein or HDL) and lean body mass. Higher level of muscle mass further improves metabolism and enhances fat-burning.
Studies also showed that less than five hours sleep per night significantly increased weight gain and the risk of diabetes.
► Hormonal imbalances
When we’re physically and/or mentally stressed, our hormone, cortisol, tends to be elevated. This stress hormone stimulates the liver to release more of its stored sugar in your bloodstream.
Unused sugar is converted by the hormone insulin into stored fats, which are ‘triglycerides’ and are a component of cholesterol. The higher our insulin levels, the more fats we tend to store.
A hypoglycaemic (low blood glucose) condition can result after sugar is being cleared by insulin leading to further sugar-craving.
A low thyroid hormone level (FT3) has been linked to various factors such as lack of exercise, sedentary lifestyle, consuming refined carbohydrates/soft drinks, and even autoimmune disorders.
In men, drinking alcohol promotes aromatisation of testosterone to estradiol (E2). Higher E2 levels can promote central obesity.
The HDL raised by wine drinking seems rather inert compared to levels achieved from regular exercise.
► Diets and supplements
Excess body fats promote higher levels of inflammation, which in itself leads to further fat gain.
Inflammatory foods include farmed fish, farmed livestock, corn-fed meat, organ meat, red meat, vegetable oils such as those from corn, sunflower, and soy.
To lower or control inflammation, fish rich in omega-3 fats such as ikan bilis (anchovies), mackerel and cod can help. Cooking oils to use may include unrefined palm fruit oil, extra virgin coconut, flaxseed, grapeseed, peanut or sesame.
Lowering or excluding refined starch/sugar while increasing complex carbohydrates and protein-rich foods also works.
When protein food is consumed on an empty stomach, the appetite suppression hormone leptin is released. Satiety (feeling of fullness) can also be achieved by consuming cruciferous and leafy vegetables.
A good alternative to white rice and bread may be millet, quinoa, pearl barley and unrefined grains.
Beverages taken before meals to reduce appetite may include plain cocoa, green or yellow tea.
Nutraceuticals in a managed weight programme may include chromium, iodine, creatine, charantin, guarana, EPA, catechins and hydroxcitric acid.
However, use them only under supervision by a licensed nutritional therapist.
► Hypnotherapy
This is a complementary medical therapy which increases the effectiveness of any dietary/ nutritional plan prescribed by your health therapist.
The Journal of Clinical Psychology (1985) reported that positive results from dietary modification could be extended by a further two years using self-hypnosis or hypnotherapy.
Allison compared the results of adding hypnotherapy to weight loss treatment and found that this added modality increased weight loss by an average of 97% during treatment, and even increased effectiveness during post-treatment by 146%.
Views expressed are those of the author, who’s president of the Federation of Complementary & Natural Medical Associations, and not necessarily those of the professional bodies and government committees of which he’s a member.
Dato’ Steve Yap can be contacted at lifestyle.steve@thesundaily.com.
Source : http://www.thesundaily.my/news/577117
Source: http://malaysiadaily.my/controlling-fat-naturally/
