Weight Management
In module 7 of the Wellness Revolution, we delve into the critical topic of 'Maintaining a Healthy Weight.' Achieving and maintaining a healthy weight is not just about appearances; it is a cornerstone of both physical and mental well-being. Throughout this module, we will explore the intricacies of metabolic health and weight management, shedding light on the complexities of maintaining an optimal weight. We will also delve into the profound repercussions of being either underweight or overweight, including the increased risk of conditions like diabesity.
What is Weight?
Weight refers to the measurement of an individual's body mass, typically in kilograms or pounds. Understanding the factors that contribute to weight gain and loss is vital for maintaining a healthy weight. The cornerstone of weight management lies in the balance between calories consumed from food and beverages and calories expended through physical activity and metabolism. Consuming more calories than the body burns results in weight gain, while a calorie deficit leads to weight loss. Metabolism, a complex set of chemical processes, plays a critical role in weight management. Variations in metabolism exist, with some individuals naturally having a faster metabolism influenced by factors like age, genetics, and muscle mass.
The composition of one's diet, physical activity levels, and lifestyle choices significantly affect weight. A diet rich in high-calorie, low-nutrient foods can promote weight gain, whereas a balanced diet with nutritious foods supports weight maintenance or loss. Regular exercise and physical activity help burn calories and build lean muscle mass, aiding in weight management. Conversely, a sedentary lifestyle can contribute to weight gain. Other factors such as hormones, medical condition, psychological factors, genetics, and lifestyle factors all influence our ability and capacity to manage our weight.
Weight management is crucial for both physical and mental health. It reduces the risk of chronic diseases, enhances vitality, and contributes to a higher quality of life. By maintaining a healthy weight, individuals can enjoy the benefits of improved health, increased energy, and a longer, more fulfilling life.
Weight management is a key preventive measure against various weight-related diseases. By maintaining a healthy weight, individuals can reduce their risk of developing conditions like cardiovascular disease, type 2 diabetes, and certain cancers. Excess body weight, especially when it leads to obesity, is associated with a higher risk of numerous chronic health conditions, including heart disease, type 2 diabetes, hypertension, certain cancers, and more. Body weight can also impact mental health for poor body image and low self-esteem are common in individuals struggling with weight issues. Excess weight weighs down the body, heart, brain and sinks our health.
Why Weight is Important?
Insulin is a neurohormone crucial for regulating blood sugar levels. When you consume carbohydrates, the pancreas releases insulin, acting like a key to unlock cell membranes, allowing cells to absorb glucose for energy. Not all carbohydrates are the same; complex ones like vegetables and quinoa support effective insulin function and stabilize blood sugar levels. However, highly processed carbs and simple sugars require a surge of insulin, causing blood sugar spikes.
Excess dietary glucose can interfere with insulin production and disrupt the body's energy cycle. High glycaemic-rated foods cause rapid blood glucose spikes followed by crashes. Maintaining stable blood glucose levels benefits the body and brain. Excess sugar prompts insulin to shuttle it to the liver, potentially leading to fatty liver disease. High insulin levels shift the body from fat breakdown to fat storage, contributing to weight problems.
Consuming sugar and refined carbs leads to blood sugar spikes and crashes, affecting mood and mental well-being. Eliminating these foods from your diet can regulate insulin production, stabilize blood sugar levels, and facilitate fat breakdown.
Blood Sugars
While Type 1 Diabetes is an autoimmune condition unrelated to modifiable lifestyle factors, Type 2 Diabetes is influenced by modifiable factors and can be prevented. Consistently consuming a high-sugar diet and being overweight contribute to a decline in insulin's ability to regulate blood sugar, leading to prediabetes and diabetes.
When we consume food, our bodies extract glucose, and insulin is dispatched from the pancreas to manage this glucose supply. This continuous glucose supply is vital, akin to oxygen, as our brains and bodies depend on it incessantly; our existence relies on this uninterrupted fuel source. However, issues with insulin production and insulin resistance disrupt the proper control of blood glucose levels, forcing the pancreas into overdrive. Over time, the pancreas becomes overworked, and a diagnosis of Type 2 Diabetes typically occurs when 50-70% of pancreatic cells lose their functionality. Type 2 diabetes manifests when the fuel management system malfunctions, either due to reduced insulin production or the ineffectiveness of the insulin produced.
Insulin & Diabetes
The brain and the rest of the body share the same bloodstream. If glucose levels are not effectively managed, the subsequent energy rush followed by a sharp drop can leave individuals feeling lethargic and mentally foggy. Chronically elevated glucose levels can lead to damage in both large and small blood vessels as well as nerves, directly affecting the brain and the cerebrovascular system. When there is an excess of glucose in the bloodstream, it is referred to as hyperglycaemia, and when there's insufficient glucose in the bloodstream, it is termed hypoglycaemia.
Blood Sugar Level
Excess weight, often referred to as obesity, is a condition characterized by an excessive accumulation of body fat that exceeds what is considered healthy for an individual's height and build. It is typically determined by calculating a person's Body Mass Index (BMI), which is a ratio of their weight to height.
Obesity is associated with a range of physical, psychological, and social impacts, including increased risk of various health problems such as heart disease, stroke, type 2 diabetes, certain types of cancer, hypertension (high blood pressure), and sleep apnoea. Obesity can lead to insulin resistance, where the body's cells do not respond effectively to insulin, resulting in elevated blood sugar levels and a higher risk of type 2 diabetes. Obesity can also contribute to the development of atherosclerosis (hardening of the arteries), joint problems, fertility problems, breathing difficulties, and ability to participate in activities.
Excess Weight
The abdomen is the most concerning area to carry excess weight. Abdominal fat, particularly when it results in a larger waist circumference, is metabolically active and produces various hormones that can have detrimental health effects. These effects include elevated blood pressure, high cholesterol, increased triglyceride levels, and an increased risk of developing diabetes. A general guideline is that your waist circumference should be less than half your height for optimal health.
Abdominal Fat
Diabesity is a term used to describe a condition where an individual is dealing with both high blood sugar levels and being overweight or obese. It is an amalgamation of two of the most significant health concerns of our time: diabetes and obesity. Addressing diabesity is vital for achieving and maintaining optimal health, as it encompasses both physical and metabolic aspects.
Diabesity has reached epidemic proportions globally. The rising prevalence of diabetes and obesity is a major public health concern, and addressing it is a key component of the Wellness Revolution's mission to improve population health. Diabesity places a substantial burden on healthcare systems and economies worldwide.
Diabesity
Metabolic syndrome is a cluster of health conditions that occur together, increasing the risk of heart disease, stroke, and type 2 diabetes. It is characterized by a combination of several key factors, and an individual is diagnosed with metabolic syndrome when they have at least three of the following five criteria:
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Abdominal Obesity: Excess fat stored in the abdominal area, often indicated by an increased waist circumference. The specific waist circumference thresholds for diagnosis may vary by region and organization.
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High Blood Pressure (Hypertension): Blood pressure equal to or greater than 130/85 mm Hg or the use of antihypertensive medications.
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High Blood Sugar (Glucose): Elevated fasting blood sugar levels (equal to or greater than 100 mg/dL) or the use of diabetes medications.
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High Triglyceride Levels: Elevated triglyceride levels in the blood (equal to or greater than 150 mg/dL).
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Low HDL Cholesterol Levels: Low levels of high-density lipoprotein (HDL) cholesterol in the blood (less than 40 mg/dL in men and less than 50 mg/dL in women).
Metabolic syndrome is indeed closely linked to insulin resistance, a condition where the body's cells do not respond efficiently to insulin, resulting in elevated blood sugar levels. This insulin resistance is a key factor in the development of metabolic syndrome and the associated health risks. If you are diagnosed with metabolic syndrome, you are at an increased risk of developing a range of other serious health complications. These may include heart disease, stroke, type 2 diabetes, hypertension, non-alcoholic fatty liver disease (NAFLD), and more.
Recognizing the presence of metabolic syndrome is a crucial step in managing your health. Assessing your risk factors, including obesity, high blood pressure, high blood sugar, and abnormal lipid profiles, is essential. Lifestyle changes, such as adopting a healthier diet, increasing physical activity, and managing stress, can significantly improve these risk factors and reduce the impact of metabolic syndrome.
The message here is clear: it is essential to take proactive steps to assess your risk of metabolic syndrome and, if diagnosed, to act promptly. Lifestyle modifications and, in some cases, medical interventions can help mitigate the risks associated with metabolic syndrome and promote better long-term health. It is important to consult with your Wellbeing Practitioner for guidance and a come up with a personalized plan.
Metabolic Syndrome
Th Wellness Revolution recommends having a thorough understanding of weight management so that you understand the risks. Now lets, see what can be done to address it.