Weight gain and its effects on health

BEING OVERWEIGHT can increase your risk of major health problems and shorten your lifespan. But even modest weight loss can significantly improve your health.

Obesity is one of the biggest health problems in the world. It is associated with several related conditions, collectively known as metabolic syndrome. These include high blood pressure, elevated blood sugar and a poor blood lipid profile. People with metabolic syndrome are at a much higher risk of heart disease and type 2 diabetes, compared to those whose weight is in a normal range.

Over the past decades, much research has focused on the causes of obesity and how it could be prevented or treated. Many people seem to think that weight gain and obesity are caused by a lack of willpower.

EATING BEHAVIOUR AND LIFESTYLE

According to Moses Chybar, health and wellness coach, that is not entirely true. Although weight gain is largely a result of eating behaviour and lifestyle, some people are at a disadvantage when it comes to controlling their eating habits.

“One factor that dramatically influences people’s waistline is food availability, which has increased massively in the past few centuries. Food, especially junk food, is everywhere now. Shops display tempting foods where they are most likely to gain your attention,” Chybar said.

“Some people, especially in poorer areas, do not even have the option of purchasing real foods, like fresh fruits and vegetables. Convenience stores in these areas only sell sodas, candy and processed, packaged junk foods,” he added.

Other factors, according to Chybar, that cause people to gain weight include lack of physical activity, medical conditions, stress and emotional eating, lack of sleep, medication and excessive alcohol use.

Sleep is closely tied to our hormones and metabolism. If you get too little sleep, this can greatly impair your metabolism. “Lack of sleep is linked to increased cortisol, disrupted hormones, and insulin resistance, all of which can give us excessive appetites that can lead to overeating and weight gain,” Chybar said.

Lack of exercise and physical activity may increase a person’s risk for obesity. Today, more of us than ever before are living a sedentary lifestyle. Only one in three people gets little, if any, exercise, according to the World Health Organization.

According to Chybar, people work on their laptops while sitting at a desk for long hours, while children use gadgets rather than playing.

So, how exactly does the lack of exercise cause obesity?

“When we eat more calories than our bodies need, those extra calories convert into fat. So, when our food intake is too high for our activity levels, and the physical activity we do is not enough to utilise that energy provided by food, fat starts to accumulate,” Chybar said.

GLOBAL OBESITY EPIDEMIC

Lack of physical activity and obesity are associated with the development of many chronic diseases, such as diabetes, heart problems, and even cancer. Subsequently, the lack of exercise is causing a global obesity epidemic, resulting in an annual healthcare cost of US$117 billion.

If you have not changed your eating and exercise habits and are still gaining weight, something more could be going on. Carrying extra pounds is not necessarily a problem, but it could signal an underlying medical issue you will want to address.

“Maybe it is a hormone condition, a mood disorder, or another factor altering your physiology without you realising it. The only way to be entirely sure of what it means is to consult your healthcare provider,” Chybar said.

Some medications can also lead to water retention, induce lethargy, or can cause an increase in appetite, all of which contribute to weight fluctuations. Medication can also contribute to individuals gaining weight. For certain patients, taking diabetes medication, blood pressure medicines, hormonal birth-control pills or antidepressants, weight gain can be a short-term or perennial challenge.

Stress is a part of daily life, but consistently high levels of stress can lead to weight gain and obesity. When you are stressed, your pituitary gland releases a hormone called cortisol. While cortisol has many benefits, including lowering inflammation and regulating blood sugar, high levels of cortisol can cause increased appetite and sugar cravings.

“If you feel constantly stressed, you might find yourself eating more sugary and fatty foods because of cortisol, which could result in weight gain,” Chybar said.

If you are interested in maintaining your current body weight or preventing future gains, you can eat healthy, nutritious foods and engage in daily physical activity. Choose a varied, balanced diet of unprocessed foods that nourish your body and give you energy.

Every individual has different dietary needs, but a generally healthy diet includes a variety of vegetables and fruits; proteins like fish, chicken and eggs; carbohydrates like whole grains; and healthy fats found in olive oil, avocados, and certain fish. If you have questions about the kinds of foods you should be eating, talk to your doctor about what they recommend.

Staying fit is another important part of maintaining a healthy weight. Regular, daily physical activity can combat the shifts in metabolism that lead to weight gains in men and women as they age.

keisha.hill@gleanerjm.com