Healthy Living: A Reflection On The “World Obesity Day”
By: Eniola Afolabi-Obe
Hello, readers, glad to be here again. Trust we have been towing the path of healthy living since our last edition. Let us dig right in, to our topic for this column.
The “World Obesity Day” is marked on the 4th of March of every year and this year was in no way different with the adopted theme being “Changing Perspectives: Let’s Talk About Obesity And…” with the aim of raising awareness ,dispelling myths/stigmas and looking out for strategies to addressing obesity across the world.
The Lancet Scientific publication, reported over one billion people globally as being obese, and the rate has since doubled and quadrupled especially in young adults and children since the 90’s.
So, you would quite agree with me that there is no better time to harp on this topical issue and raise awareness than now, as it increases the risk of other associated conditions such as diabetes, hypertension, stroke and heart disease.
The World Health Organisation(WHO) defines being overweight or obese as occurring when an individual is too heavy for his or her height and having abnormal or excessive fat accumulation which could damage health.
A common misconception is that “all obese people eat alot”. However, it is important to know that there are several contributing factors to obesity. I will mention a few ranging from…
Genes and socio-cultural factors inherited from one’s parents which affects how our body stores fat and regulates food.
Inappropriate Lifestyle choice
Unhealthy Diet –Consumption of food and drinks high in calories but deficient in fruits and vegetables
Inactive and Sedentary lifestyle whereby we consume more calories than is burned
3. Stress- It has been linked with making unhealthy meal choices and reduced uptake of healthy lifestyle behaviour like exercise, sleep
4. Medical conditions and medications
5. Social and economic issues reducing access to healthy foods and safe areas for exercise
6. Age-Although obesity occurs at every age, however with increasing age, there a reduction in metabolism, making it difficult to prevent weight gain
Others are Pregnancy, food security etc.
As a Lifestyle medicine practitioner, i will be pointing out effective tips to reaching and maintaining a healthy weight. “Intentionality” is the key word here.
1.-Healthy eating –This does not necessarily refer to a “balanced diet”, it is usually more encompassing. It implies a predominantly whole food (minimally processed),”plant based diet” food for example whole grains (e.g. corn, millet) vegetables, fruits, tubers, legumes.
-Adopting “My healthy eating plate, half of plate serving is vegetables. Cut down on refined sugars, junks and oily meals.
-Portion control of meals
2. Keep Active-About 150 minutes of moderate intensity physical activity per week is recommended. In any way, move more! E.g. Take regular brisk walks, take the stairs in the place of an elevator.
3. Restorative Sleep – Averagely 7-8 hours night time sleep ,because poor sleep increases the hunger hormones and makes you crave for foods higher in calories, which will eventually lead to weight gain.
4. Manage stress -e.g. spend some time in nature instead of snacking, reduce your screen time.
5. Talk to a lifestyle medicine practitioner to discuss your goals, preferences and triggers for a holistic weight -management programme coaching, behavioural support and referrals tailored individually for you.
So until the next edition, eat healthy, stay fit, make healthy choices always and let’s “beat” obesity together.
DR ENIOLA AFOLABI-OBE IS A CONSULTANT FAMILY PHYSICIAN/LIFESTYLE MEDICINE PHYSICIAN AT THE LAGOS STATE UNIVERSITY TEACHING HOSPITAL, IKEJA, LAGOS, NIGERIA.
