obesity, reasons, causes and implications, heart disease, cancer,

OBESITY: Reasons, Implications & Resolution

04/12/2018

Obesity Definition

Obesity means excess fat in the body to an extent which may have adverse effects on health. It is prevalent worldwide. It is considered the major cause of Cardiovascular Disease, Diabetes & Cancers. The CVD and Diabetes are in Epidemic disease category. It is affecting close to 400 million people worldwide. Obesity causes, complications and resolution are as follows. [Study], [Study], [Study]

Causes of Obesity

Lifestyle– sedentary lifestyle, lack of inactivity, stress & lack of sleep
Nutrition– Unhealthy food choices, excess calories, sugar, processed foods
Genetics– Genetic mutation
Environment– Toxins, food chemicals, plastics, pathogens and microbes etc
Medicines– Anti depressants, steroids, diabetic medications, psychotic medicines

> Lifestyle

Sedentary lifestyle, lack of sleep and stress are at the peak as compared to what it was a decade or two ago. The lack of exercise and sitting desk job with added stress make people more prone to obesity.

The sedentary lifestyle equates to minimal muscular efforts. The lesser the use of muscular energy lower is the need for carbs. Excess carbs mean excess sugar or excess energy. This excess sugar or energy if not utilised has to direct somewhere. And the body does this by converting it into fat.

> Stress

Stress stimulates the release of catecholamines. Catecholamines include cortisol, adrenaline and noradrenaline. Cortisol leads to excess fat deposition due to fluctuation in blood sugar levels. Excess of catecholamines prevents the brain from transitioning into relaxation mode. This leads to disturbed sleep because you are unable to relax and calm down.

All this combined with poor food choices and excess sugar levels cause the body to store more fat. Stress affects the GUT negatively by shutting down blood flow and lowering the release of enough enzymes.

> Nutrition

Poor Nutrition is among the primary reasons for obesity. Processed foods & fast foods have hidden sugars in them. The sugar in the form of carbohydrates and sugar itself add up unused excess calories. Processed foods, trans fats and sugar cause changes in our intestinal flora. This leads to an imbalance between healthy and unhealthy bacteria in the intestine referred to as Dysbiosis.

Dysbiosis increases the risk of microbe infestation. It impairs digestion and prevents optimal absorption of nutrients and energy substrates. The presence of chronic infections, undigested food and imbalance in microflora initiates inflammation.

> Genetics

There are certain genetic SNP’s which makes you more prone to obesity. But the same is true that you can turn off these genes and change their expression through food and activity. We do not slave to the genes anymore especially the ones associated with Obesity. There is an emerging science called Epigenetics which study the effects of food, lifestyle and environment on genes.

> Environment

The toxic burden has increased many folds in the last two decades. We are exposed to 100 of chemicals, toxins and pollutants on a daily basis. The source of these toxins or chemicals are the plastics, paints & personal hygiene products. It also includes pollutants, pesticides, food colours, preservatives & flavours. The cooking utensils, heavy metals, cigarettes smoke, alcohol etc also add to toxic burden. The toxic load increases free radical production in the body and hence inflammation.

The inflammation leads to insulin resistance through various pathways. Suboptimal liver function impairs detoxification of the toxins and other hormonal metabolites. These toxins or metabolites act as Xenoestrogens.

Xenoestrogens behave like estrogens in the body, increasing the free circulating estrogens. To add further we don’t have enough progesterone to balance this excess estrogen. This Estrogen dominance in combination with low progesterone increases the risk of health issues in females. This includes excess fat accumulation in the lower half of the body. The Lower body has the highest oestrogen receptors.

> Medicines

Certain medication causes excess weight gain and obesity. Acid blockers are one of them. Antacids consumption over a prolonged period reduces the acidity in the Stomach. This reduction in acidity increases risk of Dysbiosis.

Dysbiosis increases the risk of having diabetes, leaky gut, nutritional deficiencies & digestive issues. These symptoms add to excess fat deposition. Most of the antipsychotic medicines cause excessive weight gain and other side effects.

Complications of Obesity

– Diabetes

Excess fat especially visceral fat increases the risk of Diabetes type II. The higher amount of fat cells lead to Insulin Resistance and Leptin resistance. Both increase the risk of developing type II Diabetes.

– Cardiovascular Disease

Obesity is one of the important markers for Cardiovascular disease. Obesity increases blood pressure, oxidative stress and inflammation. It also increases plaque build up in the arteries by altering the lipid profile.

– Cancer

Obesity can cause certain types of cancers. This is due to the fact the obesity leads to inflammation and oxidative stress. The inflammation increases damage to the cell’s DNA over a period of time. Breast, colon, kidney and pancreatic cancers have a link to obesity. The ketogenic diet has shown to inhibit the growth of certain types of cancers due to the absence of carbohydrates.

How to Overcome Obesity?

1. Sugar

Eliminating all kind of sugars is the first step to control or resolve Obesity. People already in an insulin-resistant stage must avoid fruits also for a certain period. Sugar is an evil and cause of many diseases known to human beings.

2. Carbohydrates

Limit your carbs intake in the form of bread, pasta, rice and starchy vegetables. Lower carb intake prevents a sudden rise in blood sugar and hence its conversion to fats. Limit carbs intake to less than 100 g is a good way to start. Choose unrefined and complex carbohydrates such as non-starchy vegetables and whole grains.

3. Fibre

Fibre prevents a sudden abrupt rise in blood sugar. It forms the bulk and makes you feel full. It decreases and stabilises blood sugar levels and promotes healthy microflora in the intestine. Healthy flora is an important aspect of any anti-obesity program. It is important to include soluble fibre in the form of legumes, seeds and nuts. The insoluble fibre comes from vegetables and salads. The total recommended Fibre intake for an adult is 30g/day.

4. Toxins

Toxins can be one of the reasons for obesity. Plastics, personal care products, utensils and poor quality food are the sources of toxins. Alcohol and smoking add toxin burden. Avoid and look for healthier alternatives with low toxin profile. Choose organic products wherever possible. Wash the vegetables and fruits thoroughly.

Avoid plastic containers for storing purpose but if using make sure they are BPA and phthalate-free. Avoid non-stick and aluminium cookware. Don’t use plastic containers in microwaves. Exercise and sauna also promote detoxification. Avoid EMF radiations at home by switching off all electrical equipment and wifi devices at night.

5. Physical activity

Exercise control obesity by ramping up the calorie expenditure. It also improves blood flow to organs and aids detoxification. Progressive resistance training increase muscle mass and hence metabolic rate. It also improves insulin sensitivity and glucose disposal at cellular levels.

It is best to include any kind rigorous physical activity at least for 30-60 mins 4-5 days per week. Being active throughout the week on a daily basis should be the prime goal. Using stairs instead of the lift, walking to the office or a stroll at work benefits in different ways.

6. Sleep

Lack of sleep increases oxidative stress and inflammation in the body. Oxidative stress decreases insulin sensitivity. Sleeping and waking at the same time every day is necessary for optimal hormonal health. It supports optimal neurotransmitter signalling, reducing craving and stress levels. Lack of sleep increase cortisol which is a direct marker for increased visceral adiposity.

High cortisol levels cause blood sugar to fluctuate, increase insulin and leptin resistance. These factors impact fat and carbohydrate metabolism. Best time to have dinner is less than more than 2 hours before sleep. Make your sleeping space as dark as possible. Switch off all electrical equipment and wifi devices while sleeping.

Avoid watching TV, cell phone and laptop screen exposure minimum one hour prior to sleep. Deep breathing, meditation or stretching promote good sleep. Cold showers before sleep and Room temperature at 19-21 degrees induce restful sleep.

7. Gut Health

Digestive health has a correlation to the amount of fat around the waist. Obese people usually have a history of gut inflammation or gut dysbiosis. The lack of HCL in the stomach makes one more prone to infestation with pathogenic microbes. This, in turn, creates an imbalance between healthy and unhealthy microflora.

Leaky gut syndrome and SIBO(small intestine bacterial overgrowth) lead to obesity and vice versa. If the food ingested is not digested or absorbed within the time frame it supposes to can lead to dysbiosis. Avoid unprocessed foods, junk food and trans fatty acids. Include more fibrous foods and fermented foods to promote healthy intestinal flora.

8. Stress

Stress can be physical, emotional or physiological. It can cause an abrupt rise in Catecholamines such as epinephrine, norepinephrine and cortisol. Supplements such as Ashwagandha, L-theanine and Rhodiola helps to normalise the catecholamines. They support the production of inhibitory neurotransmitters such as Serotonin and GABA. They both promote relaxation and satiation by controlling hunger, cravings and appetite. Yoga and diaphragmatic breathing promote calmness and resilience by lowering the catecholamines.

Proven Supplements for Obesity

There are numerous supplements that claim to burn or reduce fat fast and safely. But that’s not true, very few supplements are studied to back up fat loss claims. I found few of them effective backed up by studies. Selection of supplement depends on the reason for Obesity.

For example, if someone is obese and shows signs of Insulin resistance then I will choose a supplement or foods that promote Insulin sensitivity. Below is the list of supplement and their action for the purpose of reducing fat mass.

Chromium – promotes insulin sensitivity and curbs cravings
Cinnamon – Reduces inflammation and promotes insulin sensitivity
Gymnema – Lowers blood sugar levels, reduces inflammation, promotes digestion and better glucose disposal rate, curbs cravings, reduce appetite
Green Tea Extract (EGCG) – Anti-inflammatory, Anti estrogenic and boosts metabolism
Carnitine – Reduce inflammation, promotes insulin sensitivity and increases energy, improved glucose disposal rate
Fish Oil (Omega-3) – Strong Anti-inflammatory, improves insulin sensitivity
Fibre – Curbs cravings, stabilise blood sugar levels, lower insulin response, reduce appetite, promote healthily intestinal flora and functioning
Probiotics – aids digestion, keep intestine healthy, controls hunger and appetite, promotes detoxification
Caffeine – Boosts metabolism, antioxidant and increases motivation and energy
L-theanine, Ashwagandha and Rhodiola – Normalise cortisol levels, aids sleep, promote relaxation, anti-inflammatory, improves testosterone to cortisol ratio, lower stress
Glutamine, Glycine, Vitamin C and NAC – Antioxidants, Boost glutathione, aids detoxification, remove toxins, promote liver health

Conclusion:

By implementing all the above steps and following them consistently, you will be able to resolve any health issues related to Obesity. In order to correct or resolve an issue, you must know the reasons, complications and ways to resolve it. If you are still confused about where to get started, we are a phone call away. Call us now!