Obesity and Over weight

Obesity

Obesity is defined as the excessive accumulation of body fat.

There are a number of ways to measure body fat:

1. Measurements that are simple, cheap and appropriate for routine use include:

Waist circumference Hip circumference Waist-to-hip circumference ratio Indices derived from weight and height, e.g. body

mass index Skin fold thickness using callipers (e.g. triceps,

scapular)

BMIClassification BMI

(kg/m2)Risk of Co-morbidities

Underweight <18.5 Low (Risks are increased in other areas)

Desirable 18.5-24.9 Average

Overweight 25.0-29.9 Mildly Increased

Obese >30.0

Class 1 Obesity 30.0-34.9 Moderate

Class 11 Obesity 35.0-39.9 Severe

Class 111 (morbid obesity)

>40.0 Very severe

Why is reducing obesity important?

Greatly increased (relative risk much greater than 3)

Moderately increased

( relative risk 2-3)

Slightly increased (relative risk 1-2)

Type 2 diabetes Coronary Heart Disease Cancer (Breast cancer in postmenopausal women, endometrial cancer, colon cancer)

Gallbladder disease Hypertension Reproductive hormone abnormalities

Dyslipidaemia Osteoarthritis (Knees) Polycystic ovary syndrome

Insulin resistance Hyperuricaemia and gout Impaired fertility

Breathlessness Low back pain

Sleep apnoea Anaesthetic risk

Foetal defect associated with maternal obesity

Causes of Obesity

Behavoriol factors

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Management of obesity•Controlling eating habits•Regular exercise•Avoiding the causes of weight gain

Diet and Regimen

• Avoid cold drinks, fatty fried foods and chocolates.• Fruits and green vegetables are low calorie foods, so over

weight persons should use these more frequently include the green leafy vegetables, sprouted moong beans in your salad. Salad is to be taken without any dressing . If you want relish it, take it with lemon juice and salt. Salad should form a major part of meals

• One should avoid intake of too much salt . Salt may be a factor for increasing the body weight.

• Milk products like cheese, butter should be avoided because these are rich in fat. Meat and non-vegetarian foods should also be avoided.

• Vegetables like bitter gourd (Karela), and bitter variety of drumstick are useful for loosing weight.

• Avoid red meat (lamb/pork/beef) but be on white meat (chicken/fish). 

• Avoid Smoking/ drinking alcohol. • Do not drink water immediately after meals. Drink it after half

an hour. Try to drink warm water. • 'Honey' - Taking honey is an excellent home remedy for

obesity.

Cut down on salt and sugar.

Do not skip meals

Do not eat while reading, watching TV, playing video games.

Eat little at dinner.

Walk after night meals.

Avoid foods high in saturated fat and cholesterol.

Take fruits in between meals for snacking.

Take at least 7-10 glasses of water every day.

Use skimmed milk instead of full fat milk.

AVOID

•Alcoholic drinks.•Butter , margarine•Cakes, pancakes, cookies, doughnuts, pastries etc.•Candies, chocolates, cream, cheese.•French fries, potato chips, pizza, pasta, burger, snacking food.•Jams, jellies, sugar and syrup.•Ice cream, ice milk, sherbets, soda drinks.

EARLY YEARS(UNDER 5S)Preschool children should be physically active at least for 180 minutes.All under 5s should minimize the time spend being sedentary for extended periods except for sleeping.

CHILDREN AND ADOLESCENTSAll children and young people should engage in moderate to vigorous intensity physical activity for at least 60 minutes and up to several hours every day. -Vigorous intensity activities, including those that strengthen muscle and bone should be incorporated at least thrice a week.-They should minimize the time spend being sedentary for extended periods.

ADULTS AND OLD AGE-Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week. Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous intensity activity. -Adults should also undertake physical activity to improve muscle strength on at least two days a week. -All adults should minimize the amount of time spend being sedentary for long.

Some Home Remedies

• Take 1 cup of warm water with 1 teaspoon each of lime juice and honey and a pinch of black pepper. Have this on an empty stomach twice a day.

• Mix powdered long pepper, black pepper and dried ginger root in equal quantities. Have ½ teaspoon of this twice a day with lukewarm water.

• Boil 7-8 mint leaves in 1 cup of water for 20-30 minutes, and let it cool. Add 1 teaspoon honey to and a pinch of black pepper to the cooled mint water. Have this 2-3 times a day.

Obesity- Daily Routine  

Wake up early morning, drink 1 to 4 glass plain water (in winter Luke warm water) and walk 5 to 10 min.

Start yogic practices:- •Bhastrika (2 to 5 min), •Kapalbhanti (20 min), •Bahya (7 time), •Anulom-vilom (20 min), •Ujjai (5 time), •Bhramari (11 to 21 time ),

Asana

Practice asana:-

•Suryanamaskar ( 3 to 5 time ),•Pashchimottanasana,•Gamukhasana (Cow's face pose),•Pavanmuktasana •Ardha Matsyendrasana (Lord Matsyendra's pose)

Suryanamaskar

Pashchimottanasana• Pashchima = the West, or the back of the body. Uttana =

intense stretch.

Organizing the pose

• Sit in Dandasana (Staff Pose). Sit up on blankets if you have difficulty lifting up out of the lower back and extending forward.

• Exhale, reach forward and take hold of the outer edges of the feet. Loop a belt around the feet if you are unable to reach them comfortably.

• Inhale, pull the arms back, lift and open the chest.• Exhale, bend the elbows out to the side and draw the trunk

out over the legs to bring the chin to the shins. • Hold this position.• Inhale and lift up, extending the trunk once again.• Exhale back to Dandasana (Staff Pose)

Contraindications

•Use caution if you have an existing spinal injury and avoid attempting a deeper forward stretch.

•Pregnant women should spread their feet apart while practicing the forward bend. Avoid the pose in case of slipped disc, sciatica, diarrhea and asthma.

Advantages • Pashchimottanasana is the foremost of all

asanas. Its effect is that the life force flows through the Sushumna nadi and it kindles gastric fire.

• The excessive fat around the abdomen is reduced by practicing this asana.

• It tones up the kidneys, the stomach, the liver and other abdominal organs.

• It tones up the intestines and improves digestion.• This asana cures constipation, indigestion, liver-

diseases and loss of appetite.• The practice of this asana helps the joints to

regain elasticity. It rejuvenates the entire spine.

Gamukhasana (Cow's face pose)Method-

•Sit with legs in front and arms on the side of your hips. This position is also called Dandasana.•Bend the left leg and place it below right hip. Gently sit over it.•Bend right knee and place on left thigh with outer border of right foot resting horizontally on the floor and toes pointing backwards.•Keep back straight.•Raise left hand over the head and bend it at the elbow such that the palm is placed between the shoulder blades.•Take right hand behind and bend it at the elbow and place palm facing backwards between the shoulder blades.•Grip fingers of both hands and bring hands closer to each other by allowing both elbows to move backward.•Maintain the pose and breathe normally.•Exhale and return to original position by retracing steps in reverse order.•Repeat pose with opposite thigh on top.

•Duration and Repetitions-

1) Maintain the pose for 30 to 60 secs.2) Repeat 2 or 3 times each side.

Pavanmuktasana• This asana is good for digestive disorders -

dyspepsia, flatulence, constipation and colitis.Reduces obesity of abdomen, thighs and arms.

Method-1) Lie on back.2) Exhale and bend both knees.3) Hold both knees with locked hands.4) Press thighs gently towards lower abdomen.5) Raise head up and touch forehead to knees.6) Maintain the pose and breathe normally.7) Inhale and return to original pose.

•Durations and Repetitions-1) Try to maintain the pose upto 30 to 60 secs.2) Repeat the pose for 3 to 4 times.

Ardha MatsyendrasanaMethod-

1) Sit in Dandasana.2) Bend right knee and keep it under left hip. Sit over it gently.3) Bend left knee vertically and place foot on outer side of right thigh with shin perpendicular to floor.4) Exhale and twist the trunk 90 degrees to left. Keep right arm pit over the left knee.5) Twist right arm around the left knee and place it behind the back.6) Turn head to the left or right.7) Maintain the pose and breathe normally.8) Exhale and return to original position.9) Repeat pose on the opposite side.

•Durations and Repetitions-

1) Maintain the pose for 30 to 60 secs.2) Repeat the asana 2 to 3 times each side.

Thank You