The secret to weight loss may be closer than you think. In fact, it may be sleeping in bed with you. Number of couples are dieting together. In fact, >10% are going through their weight loss programs with a Husband / Wife . "It's one of the best things we've ever done together," said one of the weight enthusiast couple. Many couples suggest that they're finding a kind of accountability and support that they couldn't get anywhere else.
More couples follow this trend because "losing weight with a spouse works." A recent study in which couples going through a fitness program together were 5 times more likely to stick with it than if they tried it alone.
Dieting alone never works up to the mark , "One person in the household dieting doesn’t last long," as the other member is never interested in his diet programmed. But doing together works , husband is cautious while ordering during dinner and wife tries to keep it light while cooking at home and very careful to make sure of reducing the serving sizes .
So also while they go grocery shopping together, one can manage to stick to the monthly quota and other can be vigilant about the calorific value . Also keep a track and plan about things together for the week , in terms of eating outside and physical activity. "We push each other and cheer each other on . It’s really collaborative and we won’t let each other off the hook." Weight loss can be a positive experience and bring couple closer together. Behavioral modification and motivation are the two key factors when on weight loss programmed . Hence I believe , when your other half is with you , their is no scarcity of motivation to help you out .
So live life together , what size is up to spouse to think !
Monday, December 10, 2007
Monday, November 26, 2007
Magic pills and Weight loss
Had any patient , of heart disease or diabetes or for that matter any other disease experienced this , ‘ a unknown ( or known ) person comes to you and explains the benefits of using the pills as a remedy for their ailments’. I firmly believe the answer would be a big ‘NO’. Then why on earth people just pop those magic pills when it comes to obesity ( weight loss ) , when it is an established disease . Had it been a rational treatment , will they not be marketed in the similar fashion as all other drugs are .
Now it is far from a mystery that these magic pills are just high protein , high fibre pills to be taken as meal replacement formula . You may lose weight considerably , but are you really losing fat ? Then what good it is if you are not losing fat .
And the million dollar question , “ will I regain my weight after I stop taking these magic pills?” I believe I don’t require to answer this question , number of people have experienced it . For those who wish to experience , beware , You do regain your weight after stopping the pills .
Anything that is herbal or natural doesn’t have a side effects . How unscientific , if something has some effects it has to have some side effects . People on these magic pills do experience kidney and liver problems .
Finally , the cost , these pills drain your wallet first and then , if it all , your weight , latter .
When diet is wrong , medicine is of no use . When diet is correct , medicine is of no need .
Now it is far from a mystery that these magic pills are just high protein , high fibre pills to be taken as meal replacement formula . You may lose weight considerably , but are you really losing fat ? Then what good it is if you are not losing fat .
And the million dollar question , “ will I regain my weight after I stop taking these magic pills?” I believe I don’t require to answer this question , number of people have experienced it . For those who wish to experience , beware , You do regain your weight after stopping the pills .
Anything that is herbal or natural doesn’t have a side effects . How unscientific , if something has some effects it has to have some side effects . People on these magic pills do experience kidney and liver problems .
Finally , the cost , these pills drain your wallet first and then , if it all , your weight , latter .
When diet is wrong , medicine is of no use . When diet is correct , medicine is of no need .
Thursday, November 8, 2007
Diwali , Festival of lights - Eat light
This DIWALI take charge of keeping , yourself and your family , in shape and health . Loads and loads of sweets and namkeens and packaged foods are waiting to lure you.. Your nearby halwai has made good arrangements to display them in a manner to keep you gazing hungrily .
Visit any hospital , after Diwali and you will find Post-Diwali syndrome . All those diabetics and heart diseased admitted in hospitals for uncontrolled sugars and cholesterol . Increased weight can’t be sidelined .
With both partners working , there is greater dependence on packaged sweets ( mithaies ) , frieds , namkeens and other diwali savouries , since you don’t have time to make it on your own . This means that your health is at the mercy of the unregulated corner shop that sells these stuffs . “ They use vanaspati as an alternative to healthier oil to fry their stuff .” To add to grave , they may use the same oil number of times .
Now that is one side of the story . Probably , if you are weight conscious then you will be interested more in the other side . The chart mentions how much calories these stuff are loaded with .
ITEM WEIGHT ( GRAMS ) CALORIES
1. CHIVADA 100 420
2. CHAKALI 100 798
3. KARANJI 100 692
4. RAVA LADDU 100 464
5. BOONDI LADDU 1 PEACE 160
6. BADAM ( ALMONDS ) HALWA 100 570
7. GULAB JAMUN 100 412
8. RASUGULLA 1 PC 100
9. COOKIES 1 PC 340
10. PLAIN CAKE 100 350
11. CHOCOLATE CAKE 100 492
12. KACHORI 100 500
13. SAMOSA 100 417
14. NANKAT 100 584
1 chapatti ( 30 gms wheat flour ) gives approximately 105 calories . If you consume 100 gms of chakali it is equivalent to around 7 ½ chapatti . To consume 100 gms of chakali you require very less time . But to utilize that much amount of energy you require to walk more than 3 hours continuosly , which I believe is next to impossible in the busy schedule or even if you have time I bet you won’t do it . Accordingly see the chart for your favorite food . See how much you consume . More you know about what you are eating and doing to your body , the more you succeed in keeping healthy weight , body and mind .
This is an era of diet conscious people . Pronto , food industry is ready to serve you according to your demand . You ask for ‘ fat free’ ,here it is !Ask for ‘ sugar free’ , of course we serve . All those bakers and confectioners have kept a separate counter for diet conscious people . Beware. Some products imply that they are diet products but are far from it . Food labeled ‘80% fat free’ may sound healthy , but what if they had labeled the product with ‘ contains 20% fat’?. That doesn’t sound quite so virtuous . Things that have a diet label on them are not necessarily good for you . If they are low in sugar they may be high in fat or artificial sweetners . If they are low in fat they may be high in sugars or salt or monosodium glutamate . And any case they are going to increase your weight .
“ The road to prevention must begin with an increased awareness of even small weight gains”.
Try the following tips to eliminate the temptation to eat when you really don’t want to:
· Try to eat regular meals while eating diwali snacks , instead of skipping them, thereby reducing the likelihood of becoming uncomfortably hungry and then overeating later . Reduce your meal quantity by atleast 25% of regular meals .
· Ask your family and friends to encourage you to eat a healthful diet and not to force them to eat more diwali mithai and snacks .Make sure you also don’t force them to eat more .
· Home made sweets and savouries , namkeens ,etc can be very well made in low oil and low sugar. Use dry fruits ( including coconut and groundnut ) sparingly .
· Keep a variety of nutritious foods such as fruits and vegetables readily available.
· Don’t leave large amounts of food within easy reach, keep serving dishes off the table, for instance, and put the sweets and diwali savouries jar out of sight.
· Make small portions of food look large by spreading food out and putting it on smaller plates . Garnish empty space with low - calories vegetables .
· Don’t buy hard-to-resist food such as cakes, cookies and ice cream.
· Don’t shop when you are hungry and thereby more likely to buy tempting foods .
Your better half can say , “ Hey you can eat more and be merry , about gaining weight why think now , you can very well lose , if at all after diwali ?” . But , remember ‘ HEALTH IS THE ONLY CAPITAL THAT IS DIFFICULT TO REGAIN .’ And as the popular quote goes , “ An ounce of prevention is indeed worth pounds of cure.”
Visit any hospital , after Diwali and you will find Post-Diwali syndrome . All those diabetics and heart diseased admitted in hospitals for uncontrolled sugars and cholesterol . Increased weight can’t be sidelined .
With both partners working , there is greater dependence on packaged sweets ( mithaies ) , frieds , namkeens and other diwali savouries , since you don’t have time to make it on your own . This means that your health is at the mercy of the unregulated corner shop that sells these stuffs . “ They use vanaspati as an alternative to healthier oil to fry their stuff .” To add to grave , they may use the same oil number of times .
Now that is one side of the story . Probably , if you are weight conscious then you will be interested more in the other side . The chart mentions how much calories these stuff are loaded with .
ITEM WEIGHT ( GRAMS ) CALORIES
1. CHIVADA 100 420
2. CHAKALI 100 798
3. KARANJI 100 692
4. RAVA LADDU 100 464
5. BOONDI LADDU 1 PEACE 160
6. BADAM ( ALMONDS ) HALWA 100 570
7. GULAB JAMUN 100 412
8. RASUGULLA 1 PC 100
9. COOKIES 1 PC 340
10. PLAIN CAKE 100 350
11. CHOCOLATE CAKE 100 492
12. KACHORI 100 500
13. SAMOSA 100 417
14. NANKAT 100 584
1 chapatti ( 30 gms wheat flour ) gives approximately 105 calories . If you consume 100 gms of chakali it is equivalent to around 7 ½ chapatti . To consume 100 gms of chakali you require very less time . But to utilize that much amount of energy you require to walk more than 3 hours continuosly , which I believe is next to impossible in the busy schedule or even if you have time I bet you won’t do it . Accordingly see the chart for your favorite food . See how much you consume . More you know about what you are eating and doing to your body , the more you succeed in keeping healthy weight , body and mind .
This is an era of diet conscious people . Pronto , food industry is ready to serve you according to your demand . You ask for ‘ fat free’ ,here it is !Ask for ‘ sugar free’ , of course we serve . All those bakers and confectioners have kept a separate counter for diet conscious people . Beware. Some products imply that they are diet products but are far from it . Food labeled ‘80% fat free’ may sound healthy , but what if they had labeled the product with ‘ contains 20% fat’?. That doesn’t sound quite so virtuous . Things that have a diet label on them are not necessarily good for you . If they are low in sugar they may be high in fat or artificial sweetners . If they are low in fat they may be high in sugars or salt or monosodium glutamate . And any case they are going to increase your weight .
“ The road to prevention must begin with an increased awareness of even small weight gains”.
Try the following tips to eliminate the temptation to eat when you really don’t want to:
· Try to eat regular meals while eating diwali snacks , instead of skipping them, thereby reducing the likelihood of becoming uncomfortably hungry and then overeating later . Reduce your meal quantity by atleast 25% of regular meals .
· Ask your family and friends to encourage you to eat a healthful diet and not to force them to eat more diwali mithai and snacks .Make sure you also don’t force them to eat more .
· Home made sweets and savouries , namkeens ,etc can be very well made in low oil and low sugar. Use dry fruits ( including coconut and groundnut ) sparingly .
· Keep a variety of nutritious foods such as fruits and vegetables readily available.
· Don’t leave large amounts of food within easy reach, keep serving dishes off the table, for instance, and put the sweets and diwali savouries jar out of sight.
· Make small portions of food look large by spreading food out and putting it on smaller plates . Garnish empty space with low - calories vegetables .
· Don’t buy hard-to-resist food such as cakes, cookies and ice cream.
· Don’t shop when you are hungry and thereby more likely to buy tempting foods .
Your better half can say , “ Hey you can eat more and be merry , about gaining weight why think now , you can very well lose , if at all after diwali ?” . But , remember ‘ HEALTH IS THE ONLY CAPITAL THAT IS DIFFICULT TO REGAIN .’ And as the popular quote goes , “ An ounce of prevention is indeed worth pounds of cure.”
Wednesday, October 31, 2007
Walk for health, Walk for your life today!
The unremitting barrage of advertising of different gadgets of obesity treatment especially over television and print media includes mainly Gymnasiums and different exercise machines which has set the stage for a mass anxiety neurosis and pseudo beliefs and misconceptions. Scientifically , obese person is not advised to walk on treadmill or walker , or for that matter do any exercise in Gymnasiums . After every 14 kilograms of excess weight (than your normal weight ) , heart works double the times . In that scenario , any exercise ( barring walk ) will increase the activates of the heart , 3 or 4 times depending upon your level of activity . Hence , the chances of landing into heart problems are increased many fold .Again , after every 15 kilograms of excess weight (than your normal weight ) , the chances of Knee problem doubles . So the osteoarthritis of knee is a dreaded complication , awaiting you with passing years . Whatever exercises , in gymnasiums or outdoors , started new for weight loss , is inviting complications .
What best exercise you can do is WALK , WALK AND AGAIN WALK , AND KEEP HEALTH ( OF COURSE FOR WEIGHT LOSS , DIET HAS TO BE CHECKED ).
Described as a silent killer by the WHO, obesity is fast turning into an epidemic, especially in urban India. More than 15 per cent of the adult population, with its incorrect eating habits and sedentary lifestyle, is a victim of this disease.
Latest research shows that apart from increased risk of diabetes, High BP and Depression, obesity also affects your muscle functioning adversely and brings about functional and mobility limitations with passing years .
Deal with this menace squarely. Let’s help each other be fit and healthy .
Fight inactivity. Give yourself the gift of good health…
What best exercise you can do is WALK , WALK AND AGAIN WALK , AND KEEP HEALTH ( OF COURSE FOR WEIGHT LOSS , DIET HAS TO BE CHECKED ).
Described as a silent killer by the WHO, obesity is fast turning into an epidemic, especially in urban India. More than 15 per cent of the adult population, with its incorrect eating habits and sedentary lifestyle, is a victim of this disease.
Latest research shows that apart from increased risk of diabetes, High BP and Depression, obesity also affects your muscle functioning adversely and brings about functional and mobility limitations with passing years .
Deal with this menace squarely. Let’s help each other be fit and healthy .
Fight inactivity. Give yourself the gift of good health…
Sunday, October 14, 2007
HOW SWEETS MAKE YOU FAT
Eating fat makes you fat ( and also gives you heart disease ) , but , how about sugars . Many people do not realize is that even eating excess sugar can make you fat. Here's how.
Sugar is a prime energy source for the body. Sugar molecules are constantly traveling to each cell to provide energy. Within each cell is a tiny furnace, called the mitochondria. The sugar or glucose molecules enter the furnace and are burned as energy for the cell. This energy- conversion process creates carbon molecules that are building blocks for both cholesterol and saturated fatty acids. When you eat more sugar than your body needs for energy, excess carbon molecules are produced. If carbon is produced faster than it can be converted by the body into carbon dioxide, water, and energy, the excess saturated fatty acids and cholesterol are then deposited as fat or carried in the bloodstream as cholesterol. The body does this because the excess carbon molecules would otherwise be toxic to its metabolic processes.
However, while the body can turn excess sugar into fat, it can't turn fat back into sugars. It must burn off the excess fat as fuel through exercise.
Another side to the sugar-becoming-fat story is the survival mechanism of the body operates on the feast or famine principle. When you feast on excess high-carbohydrate foods, the body stores these excess calories as fat as a way of storing energy in case of famine.
Myth - low fat is healthier for your heart and reduces your weight . TRUE . But , Overeating any food , whether it’s fats or carbohydrates , will put fat on the body . “ Low – fat “ snacks and fast foods tend to be loaded with carbohydrates and junk sugars . Without the fat to fill up on , it’s easier to overdose on carbohydrates. If you eat more carbohydrate than the body can burn , the excess carbohydrate will not only be deposited as fat , but also raise the level of triglycerides in the bloodstream , which in itself increases the risk of heart disease and stroke .
A low – fat diet can lead to a lean body only if it’s part of an overall low – calorie diet .
Sugar is a prime energy source for the body. Sugar molecules are constantly traveling to each cell to provide energy. Within each cell is a tiny furnace, called the mitochondria. The sugar or glucose molecules enter the furnace and are burned as energy for the cell. This energy- conversion process creates carbon molecules that are building blocks for both cholesterol and saturated fatty acids. When you eat more sugar than your body needs for energy, excess carbon molecules are produced. If carbon is produced faster than it can be converted by the body into carbon dioxide, water, and energy, the excess saturated fatty acids and cholesterol are then deposited as fat or carried in the bloodstream as cholesterol. The body does this because the excess carbon molecules would otherwise be toxic to its metabolic processes.
However, while the body can turn excess sugar into fat, it can't turn fat back into sugars. It must burn off the excess fat as fuel through exercise.
Another side to the sugar-becoming-fat story is the survival mechanism of the body operates on the feast or famine principle. When you feast on excess high-carbohydrate foods, the body stores these excess calories as fat as a way of storing energy in case of famine.
Myth - low fat is healthier for your heart and reduces your weight . TRUE . But , Overeating any food , whether it’s fats or carbohydrates , will put fat on the body . “ Low – fat “ snacks and fast foods tend to be loaded with carbohydrates and junk sugars . Without the fat to fill up on , it’s easier to overdose on carbohydrates. If you eat more carbohydrate than the body can burn , the excess carbohydrate will not only be deposited as fat , but also raise the level of triglycerides in the bloodstream , which in itself increases the risk of heart disease and stroke .
A low – fat diet can lead to a lean body only if it’s part of an overall low – calorie diet .
Sunday, September 30, 2007
Relationships between fats and health .
It is not the food itself but how you prepare it that often determines the total fat ( and calories ) in a food .Compare the fat in 100 gms of broiled chicken ( 3.5 gms fat , 165 calories ) versus 100 gms of fried chicken ( 21 gms fat , 428 calories ) .What makes the difference in calories ? Fat . This feature suggests a variety of ways to manage a healthy level of fat in your diet .
Dr Rukadikar’s tips to handle fats in the diet :-
A ) At the grocery store – foods you purchase in the grocery store can tell you much about their fat content - if you take the time to read their labels .
Read manufacturers labels to determine both the amounts and the types of fat contained in foods .
Choose low- fat dairy products , including fat – free , 1 percent, and 2 percent , low - fat cheeses , and low – fat or fat – free yogurt .
Choose lean meats , fish and skin free chicken .
Choose foods naturally rich in the antioxidant nutrients and other protective compounds by eating five or more servings of fruits and vegetables every day .
B ) In the kitchen - ladies , if you are vigilant while cooking you can make much difference in the health of your family .
1. Use only 500ml of oil for single ( adult ) for 1 month . Also use canola oil and olive oil for baking , cooking and salad dressing .If you reduce fat by one tablespoon of butter or oil , you lower the total fat in the food by about 12 grams and at least 100 calories .
2. Prepare and or buy fried foods sparingly ; rather bake , braise , broil , steam, poach , and sauté .
3. Experiment with some new low fat , low cholesterol recipes . They are available on net or diet books.
4. Use low – fat or fat – free dairy products and bakery .Learn to substitute : low fat or fat – free milk for whole milk , low - fat or fat – free curd for sour cream .
If you are saut̩ing a vegetable such as onion in butter , margarine , or oil , try reducing the amount used and substituting water , fat Рfree vegetable or wine in its place .
Dr Rukadikar’s tips to handle fats in the diet :-
A ) At the grocery store – foods you purchase in the grocery store can tell you much about their fat content - if you take the time to read their labels .
Read manufacturers labels to determine both the amounts and the types of fat contained in foods .
Choose low- fat dairy products , including fat – free , 1 percent, and 2 percent , low - fat cheeses , and low – fat or fat – free yogurt .
Choose lean meats , fish and skin free chicken .
Choose foods naturally rich in the antioxidant nutrients and other protective compounds by eating five or more servings of fruits and vegetables every day .
B ) In the kitchen - ladies , if you are vigilant while cooking you can make much difference in the health of your family .
1. Use only 500ml of oil for single ( adult ) for 1 month . Also use canola oil and olive oil for baking , cooking and salad dressing .If you reduce fat by one tablespoon of butter or oil , you lower the total fat in the food by about 12 grams and at least 100 calories .
2. Prepare and or buy fried foods sparingly ; rather bake , braise , broil , steam, poach , and sauté .
3. Experiment with some new low fat , low cholesterol recipes . They are available on net or diet books.
4. Use low – fat or fat – free dairy products and bakery .Learn to substitute : low fat or fat – free milk for whole milk , low - fat or fat – free curd for sour cream .
If you are saut̩ing a vegetable such as onion in butter , margarine , or oil , try reducing the amount used and substituting water , fat Рfree vegetable or wine in its place .
Monday, September 17, 2007
“ FAILURE TO PLAN , IS PLANNING TO FAIL .”
Losing weight starts with one simple but powerful act :
You have to wake up, stand up and start walking. It’s only then can you lose calories in the way you never imagined before. Big changes start with little steps taken unwaveringly and with a single-minded determination.
Remember that everything counts. It means that everything you do, no matter how big or small, either takes you closer to your goals or then further away from them. Re-evaluating your lifestyle in terms of your health and fitness is a big must to walk on the right track. And walk you must!
Most people apparently have no time to hoof it. But imagine a scenario where the Government offers a booty which will be all your’s if you walk for an hour every single day for a year. Do you think you would possibly find many people in front of the television or at the computer or even at their office desks whiling away their time? Wouldn’t the roads, railway platforms, public parks, schools, colleges, offices, bookstores, coffee shops and possibly even the Parliament have people doing nothing but walking off their sweat? And would you be surprised if the end result was people without bulging bellies, high sugars and anginal pains? Or then a world without the killing diets, devastating workouts, the manic supplement-swallowing and the struggle of the jelly-bellies with unscientific gadgets?
It is said that ‘Failure to plan is planning to fail’ and that is why plan your walk. Begin with the Where and go on to When, How and How much.
“There is only one corner of the universe you can be certain of improving and that’s your own self,” goes another wise quote. Let’s begin with that corner then.
YOU HAVE NOTHING TO LOSE BUT YOUR INCHES !
You have to wake up, stand up and start walking. It’s only then can you lose calories in the way you never imagined before. Big changes start with little steps taken unwaveringly and with a single-minded determination.
Remember that everything counts. It means that everything you do, no matter how big or small, either takes you closer to your goals or then further away from them. Re-evaluating your lifestyle in terms of your health and fitness is a big must to walk on the right track. And walk you must!
Most people apparently have no time to hoof it. But imagine a scenario where the Government offers a booty which will be all your’s if you walk for an hour every single day for a year. Do you think you would possibly find many people in front of the television or at the computer or even at their office desks whiling away their time? Wouldn’t the roads, railway platforms, public parks, schools, colleges, offices, bookstores, coffee shops and possibly even the Parliament have people doing nothing but walking off their sweat? And would you be surprised if the end result was people without bulging bellies, high sugars and anginal pains? Or then a world without the killing diets, devastating workouts, the manic supplement-swallowing and the struggle of the jelly-bellies with unscientific gadgets?
It is said that ‘Failure to plan is planning to fail’ and that is why plan your walk. Begin with the Where and go on to When, How and How much.
“There is only one corner of the universe you can be certain of improving and that’s your own self,” goes another wise quote. Let’s begin with that corner then.
YOU HAVE NOTHING TO LOSE BUT YOUR INCHES !
Wednesday, September 12, 2007
DON'T SKIP BREAKFAST
Dieters tend to start the day with their greater willpower
1. Means they often eat a very-low-calorie breakfast & lunch.
2. Often, this brings them to midday or early evening with excessive hunger.
3. In turn, this leads to overeating at day’s end.
1. Means they often eat a very-low-calorie breakfast & lunch.
2. Often, this brings them to midday or early evening with excessive hunger.
3. In turn, this leads to overeating at day’s end.
Monday, September 10, 2007
Exercise - why and how much ?
Exercise Programme
Best exercise - Brisk walking.
Exercise need not be strenuous.
Aerobic exercises like badminton, Tennis, Jogging, improves cardiovascular function.
Intensity should increase gradually over days / weeks.
More moderate the intensity of activity (brisk walking, jogging, aerobic dancing) & longer the duration, the greater the use of fat for fuel.
Higher the intensity of activity (sprinting, hurdles, rowing) the greater the use of carbohydrate for fuel.
Benefit of Exercise
Reduction of weight
Controls blood sugar hence reduces the antidiabetic medications.
Improves insulin sensitivity
Reduces hypertension
Reduces triglycerides
Increases HDL cholesterol i.e. - Good cholestrol
Increases cardio-vascular tolerance
Physical & above all - Mental well being
Best exercise - Brisk walking.
Exercise need not be strenuous.
Aerobic exercises like badminton, Tennis, Jogging, improves cardiovascular function.
Intensity should increase gradually over days / weeks.
More moderate the intensity of activity (brisk walking, jogging, aerobic dancing) & longer the duration, the greater the use of fat for fuel.
Higher the intensity of activity (sprinting, hurdles, rowing) the greater the use of carbohydrate for fuel.
Benefit of Exercise
Reduction of weight
Controls blood sugar hence reduces the antidiabetic medications.
Improves insulin sensitivity
Reduces hypertension
Reduces triglycerides
Increases HDL cholesterol i.e. - Good cholestrol
Increases cardio-vascular tolerance
Physical & above all - Mental well being
Wednesday, September 5, 2007
TEN CRUCIAL QUESTIONS :
1.Does your overweight affect your lifestyle ?
2.Do you think about food more than you like ?
3.Do you often eat when you are not hungry ?
4.Do you sometimes prefer to eat “ in secret “?
5.Do you usually eat in response to stress ?
6.Do you often binge without apparent reasons ?
7.Do you usually overeat after 8 p.m ?
8.Do you often feel guilt about what you eat ?
9.Are you and significant others unhappy because of your obsession with food & weight ?
10.Have you dieted or exercised before and eventually gained back all you have lost plus a few extra pounds ?
YES to 3 or more is significant !
????????????????????????????????
2.Do you think about food more than you like ?
3.Do you often eat when you are not hungry ?
4.Do you sometimes prefer to eat “ in secret “?
5.Do you usually eat in response to stress ?
6.Do you often binge without apparent reasons ?
7.Do you usually overeat after 8 p.m ?
8.Do you often feel guilt about what you eat ?
9.Are you and significant others unhappy because of your obsession with food & weight ?
10.Have you dieted or exercised before and eventually gained back all you have lost plus a few extra pounds ?
YES to 3 or more is significant !
????????????????????????????????
Monday, September 3, 2007
IS YOUR PHYSICIAN MISSING SOMETHING ?
Obesity is pretty complex; it is not a simple disorder. Extra calories that are taken as food are initially stored in subcutaneous tissue where it is safe. The overflow of fat in other tissues mainly into the abdominal compartment and liver and perhaps into the muscle and may be even into the pancreas is seen. When it starts accumulating in these other organs a person starts developing the medical problems .
It is often seen that your Physician & or Cardiologist is too busy in dealing with the emergencies and hence the preventive management aspect is sidelined . INTERHEART Study had clearly identified NINE important modifiable risk factors that accounted for 90% of acute myocardial infarctions ( heart attacks ) across all age groups and races . These nine simple risk factors namely high lipids , smoking, diabetes, hypertension , abdominal obesity and also psycho – social stress ,not getting enough fruits and vegetables, not getting enough exercise and not drinking any alcohol at all. Off these nine , SEVEN ARE LINKED TO OBESITY .
Obesity management is not about loosing weight. Obesity is a disease; it gets to be a disease when a person starts having medical problems.
So the first thing to do Would be to lose excess fat (hence the weight ) .
It is often seen that your Physician & or Cardiologist is too busy in dealing with the emergencies and hence the preventive management aspect is sidelined . INTERHEART Study had clearly identified NINE important modifiable risk factors that accounted for 90% of acute myocardial infarctions ( heart attacks ) across all age groups and races . These nine simple risk factors namely high lipids , smoking, diabetes, hypertension , abdominal obesity and also psycho – social stress ,not getting enough fruits and vegetables, not getting enough exercise and not drinking any alcohol at all. Off these nine , SEVEN ARE LINKED TO OBESITY .
Obesity management is not about loosing weight. Obesity is a disease; it gets to be a disease when a person starts having medical problems.
So the first thing to do Would be to lose excess fat (hence the weight ) .
Saturday, September 1, 2007
EVERYTHING COUNTS
Changing sedentary habits can be difficult . If your enthusiasm for exercise starts to wane , try these strategies :
1.fight discouragement by focusing on short term goals that can be attained more easily .
ask for support . the encouragement of your friends and family should help you keep going .
2.make sure you still enjoy what you are doing . If not try varying your route , inviting a friend or family member to join you , or switching our to a different form of exercise .
3.Pick up a book or magazine devoted to your favorite physical activity to get some new tips .
4.Treat yourself to a new pair of shoes / walking shorts instead of any eating’s.
5.Jot down what you do each day to keep a record of your progress . Keep a habit of looking back every week , take pride in your accomplishments.
6.If you need to miss several days of exercise because of injury or illness or any other unavoidable reason , wait until you feel better before resuming .Till that time you can easily keep a watch on the diet . But for exercise to restart you may need to do it at low level initially . But don’t get concerned , soon you will be enjoying your previous level of activity and all its benefits .
Keeping a good thing going.
1.fight discouragement by focusing on short term goals that can be attained more easily .
ask for support . the encouragement of your friends and family should help you keep going .
2.make sure you still enjoy what you are doing . If not try varying your route , inviting a friend or family member to join you , or switching our to a different form of exercise .
3.Pick up a book or magazine devoted to your favorite physical activity to get some new tips .
4.Treat yourself to a new pair of shoes / walking shorts instead of any eating’s.
5.Jot down what you do each day to keep a record of your progress . Keep a habit of looking back every week , take pride in your accomplishments.
6.If you need to miss several days of exercise because of injury or illness or any other unavoidable reason , wait until you feel better before resuming .Till that time you can easily keep a watch on the diet . But for exercise to restart you may need to do it at low level initially . But don’t get concerned , soon you will be enjoying your previous level of activity and all its benefits .
Keeping a good thing going.
ASANAS FOR ABDOMINAL TONING EXERCISE 3
SHALABHASANA (Ardha Shalabhasana)
Posture
Shalabh means 'locust' as the position of the body in the asana appears to be like that of a locust. To facilitate easy learning first we will learn Ardha Shalabhasana.
Pre position
Prone Position.
Procedure
Exhale and inhaling, raise the left leg from the waist keeping it straight in the knee. Keep the toe stretched to the backside and continue normal breathing.
Take the precaution that leg is straight in knee as otherwise the strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground.
Position
In this asana leg should be raised and kept stable without allowing it to bend in the knee. The chin should rest on the ground. The muscles of the shoulders neck and head should be kept relaxed. But the muscles of the thighs and abdomen should be kept stretched. When one leg is raised, the other one should be kept straight and pressed to the floor.
Releasing
Inhale and exhaling bring the left leg down on the ground and then back to the prone position.
Duration
Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.
Internal Effects
This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. As a result of this the concerned organs become more active and efficient. This strain is effective on small and big intestine and certain enzyme producing glands.
Precaution
People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Physician or Orthopaidician before practicing this asana. Jerks and unbearable strains should be avoided.
Posture
Shalabh means 'locust' as the position of the body in the asana appears to be like that of a locust. To facilitate easy learning first we will learn Ardha Shalabhasana.
Pre position
Prone Position.
Procedure
Exhale and inhaling, raise the left leg from the waist keeping it straight in the knee. Keep the toe stretched to the backside and continue normal breathing.
Take the precaution that leg is straight in knee as otherwise the strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground.
Position
In this asana leg should be raised and kept stable without allowing it to bend in the knee. The chin should rest on the ground. The muscles of the shoulders neck and head should be kept relaxed. But the muscles of the thighs and abdomen should be kept stretched. When one leg is raised, the other one should be kept straight and pressed to the floor.
Releasing
Inhale and exhaling bring the left leg down on the ground and then back to the prone position.
Duration
Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.
Internal Effects
This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. As a result of this the concerned organs become more active and efficient. This strain is effective on small and big intestine and certain enzyme producing glands.
Precaution
People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Physician or Orthopaidician before practicing this asana. Jerks and unbearable strains should be avoided.
Saturday, August 25, 2007
ARE YOUR FRIENDS MAKING YOU FAT ?.
Are your friends making you fat? Or keeping you slender?
According to new research from Harvard and the University of California, San Diego, the short answer on both counts is "yes."
The research says that obesity is "socially contagious," spreading from person to person in a social network.The study -- the first to examine this phenomenon -- finds that if one person becomes obese, those closely connected to them have a greater chance of becoming obese themselves. Surprisingly, the greatest effect is seen not among people sharing the same genes or the same household but among friends.If a person you consider a friend becomes obese, the researchers found, your own chances of becoming obese go up 57 percent. Among mutual friends, the effect is even stronger, with chances increasing 171 percent.
Researchers also looked at the influence of siblings, spouses and neighbors. Among siblings, if one becomes obese, the likelihood for the other to become obese increases 40 percent; among spouses, 37 percent. There was no effect among neighbors, unless they were also friends. "It's not that obese or non-obese people simply find other similar people to hang out with," "Rather, there is a direct, causal relationship."
Further analysis also suggested that people's influence on each other's obesity status could not be put down just to similarities in lifestyle and environment, to, for example, people eating the same foods together or engaging in the same physical activities. Not only do siblings and spouses have less influence than friends, but also geography doesn't play a role. The striking impact of friends seems to be independent of whether or not the friends live in the same region.
In part because the study also identifies a larger effect among people of the same sex, the researchers believe that people affect not only each other's behaviors but also, more subtly, norms."What appears to be happening is that a person becoming obese most likely causes a change of norms about what counts as an appropriate body size. People come to think that it is okay to be bigger since those around them are bigger, and this sensibility spreads,"."This is about people's ideas about their bodies and their health.Consciously or unconsciously, people look to others when they are deciding how much to eat, how much to exercise and how much weight is too much.""Social effects, are much stronger than people before realized.
There's been an intensive effort to find genes that are responsible for obesity and physical processes that are responsible for obesity and you really should spend time looking at the social side of life as well,".The policy implications of the study, the researchers say, are profound. The social-network effects extend three degrees of separation -- to your friends' friends' friends -- so any public-health intervention aimed at reducing obesity should consider this in its cost-benefit analysis.When we help one person lose weight, we're not just helping one person, we're helping many.And that needs to be taken into account by policy analysts and also by politicians who are trying to decide what the best measures are for making society healthier.
It's important to remember that not only obesity is contagious but that thinness is contagious to.
According to new research from Harvard and the University of California, San Diego, the short answer on both counts is "yes."
The research says that obesity is "socially contagious," spreading from person to person in a social network.The study -- the first to examine this phenomenon -- finds that if one person becomes obese, those closely connected to them have a greater chance of becoming obese themselves. Surprisingly, the greatest effect is seen not among people sharing the same genes or the same household but among friends.If a person you consider a friend becomes obese, the researchers found, your own chances of becoming obese go up 57 percent. Among mutual friends, the effect is even stronger, with chances increasing 171 percent.
Researchers also looked at the influence of siblings, spouses and neighbors. Among siblings, if one becomes obese, the likelihood for the other to become obese increases 40 percent; among spouses, 37 percent. There was no effect among neighbors, unless they were also friends. "It's not that obese or non-obese people simply find other similar people to hang out with," "Rather, there is a direct, causal relationship."
Further analysis also suggested that people's influence on each other's obesity status could not be put down just to similarities in lifestyle and environment, to, for example, people eating the same foods together or engaging in the same physical activities. Not only do siblings and spouses have less influence than friends, but also geography doesn't play a role. The striking impact of friends seems to be independent of whether or not the friends live in the same region.
In part because the study also identifies a larger effect among people of the same sex, the researchers believe that people affect not only each other's behaviors but also, more subtly, norms."What appears to be happening is that a person becoming obese most likely causes a change of norms about what counts as an appropriate body size. People come to think that it is okay to be bigger since those around them are bigger, and this sensibility spreads,"."This is about people's ideas about their bodies and their health.Consciously or unconsciously, people look to others when they are deciding how much to eat, how much to exercise and how much weight is too much.""Social effects, are much stronger than people before realized.
There's been an intensive effort to find genes that are responsible for obesity and physical processes that are responsible for obesity and you really should spend time looking at the social side of life as well,".The policy implications of the study, the researchers say, are profound. The social-network effects extend three degrees of separation -- to your friends' friends' friends -- so any public-health intervention aimed at reducing obesity should consider this in its cost-benefit analysis.When we help one person lose weight, we're not just helping one person, we're helping many.And that needs to be taken into account by policy analysts and also by politicians who are trying to decide what the best measures are for making society healthier.
It's important to remember that not only obesity is contagious but that thinness is contagious to.
Friday, August 24, 2007
RATING FATS: FROM BEST (green light) TO WORST (red light)
Nutritionally rich get richer, and the nutritionally poor get poorer.
Chips that Clog
Potato chips are one of the most heart-unfriendly foods. Most are high in fake fats, which gives them an enticing flavor. To keep one chip ahead of chip- savvy consumers, some potato chip manufacturers are beginning to add the fakest of fats - the indigestible ones. This marketing ploy may take our plump little fat lovers from the nutritional frying pan into the fire.
cookies
airline snack foods
some crackers
french fries
pies
shortening
pot pies
deep-fried burgers
pretzels
fried chicken
doughnuts
fried potatoes
muffins
corn chips
stuffings
spoonable dressing
potato chips
some peanut butters
candy bars
fast-food shakes
nondairy creamer
some cereals
cakes
margarine
biscuits
Avoiding hydrogenated fats. Consumers can improve the quality of the food they buy. The principle of supply and demand suggests that if you demand less hydrogenated fat and more truthful labeling, food packagers will produce it. Here's what you can do:
Look for newer labels, such as on some margarines, that proudly say "saturated-fat free" or "contains no trans fatty acids."
Shun foods that contain the word "hydrogenated" or "partially hydrogenated" in the ingredients list. Terms like "vegetable oil" or "cholesterol free" tell you nothing about the amount of trans fat in the food.
Avoid deep-fried foods, especially those at fast-food restaurants. If you must indulge, come right out and ask if the fries are immersed in oils containing hydrogenated or trans fats. Don't settle for claims that the food is cooked in "100 percent vegetable oil." That label lie camouflages a lot of hydrogenated fat. Can you imagine if people across the country walked into McDonald's and asked the manager if the oil in the fryer was truly polyunsaturated or if it was really hydrogenated vegetable fat? Imagine how the marketing departments of fast- food chains would react. Soon there would be an advertising war over which french fries had the lowest amount of trans fatty acids.
Be suspicious of doughnuts from doughnut shops, since they don't come with nutrition labels. Inquire about the oil the donuts were fried in. You can bet donuts will continue to be high in saturated fats and trans fats unless consumers complain.
If you use margarine instead of butter, choose one that boasts low levels of trans or hydrogenated fats. In general, whipped or tub margarines tend to be lower in saturated and trans fats than sticks. Some products contain a blend of butter and vegetable oil to provide the consistency of margarine but with no trans fats.
Even trendy restaurants that list the nutritional breakdown of popular entrees print only the amount of fat a food contains, not the type. Ask what oil is used and if it contains trans fats.
TASTES GREAT, EAT MORE
Burgers and fries from fast-food chains can't honestly be called complete "junk food," since they do contain some nutritious foods in addition to harmful ones. But remember: The goal of fast-food chains is to create a taste that makes you want more. Besides being more economical, hydrogenated oils give food a fatty taste that makes you want to eat more. The same craving cycle occurs with sugar. When you eat a high-junk-sugar food, your insulin levels rise, which causes your blood sugar to plummet from high to low. Even when the blood sugar is low, the insulin release may continue keeping blood insulin levels high, which increases your cravings for more sugar, and the cycle continues. As a result of the chemistry of cravings, people who eat more junk food crave more junk food; those who eat more nutritious foods crave more nutritious foods. The nutritionally rich get richer, and the nutritionally poor get poorer.
RATING FATS: FROM BEST (green light) TO WORST (red light)
Now that you understand why you need fats, here's how fats rank :
fats from plants and seafood (e.g. soy, nuts, and vegetable oils) are the healthiest
fats from animal sources fall somewhere in between - healthy in moderation, unhealthy in excess.
fats from food factories (i.e., hydrogenated oils) are the worst
Chips that Clog
Potato chips are one of the most heart-unfriendly foods. Most are high in fake fats, which gives them an enticing flavor. To keep one chip ahead of chip- savvy consumers, some potato chip manufacturers are beginning to add the fakest of fats - the indigestible ones. This marketing ploy may take our plump little fat lovers from the nutritional frying pan into the fire.
cookies
airline snack foods
some crackers
french fries
pies
shortening
pot pies
deep-fried burgers
pretzels
fried chicken
doughnuts
fried potatoes
muffins
corn chips
stuffings
spoonable dressing
potato chips
some peanut butters
candy bars
fast-food shakes
nondairy creamer
some cereals
cakes
margarine
biscuits
Avoiding hydrogenated fats. Consumers can improve the quality of the food they buy. The principle of supply and demand suggests that if you demand less hydrogenated fat and more truthful labeling, food packagers will produce it. Here's what you can do:
Look for newer labels, such as on some margarines, that proudly say "saturated-fat free" or "contains no trans fatty acids."
Shun foods that contain the word "hydrogenated" or "partially hydrogenated" in the ingredients list. Terms like "vegetable oil" or "cholesterol free" tell you nothing about the amount of trans fat in the food.
Avoid deep-fried foods, especially those at fast-food restaurants. If you must indulge, come right out and ask if the fries are immersed in oils containing hydrogenated or trans fats. Don't settle for claims that the food is cooked in "100 percent vegetable oil." That label lie camouflages a lot of hydrogenated fat. Can you imagine if people across the country walked into McDonald's and asked the manager if the oil in the fryer was truly polyunsaturated or if it was really hydrogenated vegetable fat? Imagine how the marketing departments of fast- food chains would react. Soon there would be an advertising war over which french fries had the lowest amount of trans fatty acids.
Be suspicious of doughnuts from doughnut shops, since they don't come with nutrition labels. Inquire about the oil the donuts were fried in. You can bet donuts will continue to be high in saturated fats and trans fats unless consumers complain.
If you use margarine instead of butter, choose one that boasts low levels of trans or hydrogenated fats. In general, whipped or tub margarines tend to be lower in saturated and trans fats than sticks. Some products contain a blend of butter and vegetable oil to provide the consistency of margarine but with no trans fats.
Even trendy restaurants that list the nutritional breakdown of popular entrees print only the amount of fat a food contains, not the type. Ask what oil is used and if it contains trans fats.
TASTES GREAT, EAT MORE
Burgers and fries from fast-food chains can't honestly be called complete "junk food," since they do contain some nutritious foods in addition to harmful ones. But remember: The goal of fast-food chains is to create a taste that makes you want more. Besides being more economical, hydrogenated oils give food a fatty taste that makes you want to eat more. The same craving cycle occurs with sugar. When you eat a high-junk-sugar food, your insulin levels rise, which causes your blood sugar to plummet from high to low. Even when the blood sugar is low, the insulin release may continue keeping blood insulin levels high, which increases your cravings for more sugar, and the cycle continues. As a result of the chemistry of cravings, people who eat more junk food crave more junk food; those who eat more nutritious foods crave more nutritious foods. The nutritionally rich get richer, and the nutritionally poor get poorer.
RATING FATS: FROM BEST (green light) TO WORST (red light)
Now that you understand why you need fats, here's how fats rank :
fats from plants and seafood (e.g. soy, nuts, and vegetable oils) are the healthiest
fats from animal sources fall somewhere in between - healthy in moderation, unhealthy in excess.
fats from food factories (i.e., hydrogenated oils) are the worst
Wednesday, August 22, 2007
WEIGHT GAIN IN MENOPAUSAL WOMEN
WEIGHT GAIN IN MENOPAUSAL WOMEN
Have you crossed 40 ?.
Have you started noticing that slowly but surely your weight seems to be moving in the upward direction ?.
The normal tendency would be to blame it on the hormonal changes happening during those tough days of life , when your monthly cycles are planning to take a pause , in between or finally , but surely your mind and soul are resisting for the same .
Alas, I have reached that stage where in I hear everybody saying that you put on weight when you are approaching Menopause .
Well the truth is that the weight gain that so many women feel is due to menopause actually has more to do with aging and activity level .
As women age , the amount of muscle mass decreases and hence the basal metabolic rate ( B.M.R.) . There are 2 possibilities of fat gain : -
1. Since the food intake of many women decreases as age advances , whatever food is been consumed , body tries to store maximum as reserve in the form of fat ;
2. Many women may continue to eat the same amount , but the lost muscle is often replaced by fat .
So now you are in dilemma ? Can you prevent this “ menopausal weight gain “ .
YES you can prevent this age related weight gain by eating a balanced diet & staying active .
Have you crossed 40 ?.
Have you started noticing that slowly but surely your weight seems to be moving in the upward direction ?.
The normal tendency would be to blame it on the hormonal changes happening during those tough days of life , when your monthly cycles are planning to take a pause , in between or finally , but surely your mind and soul are resisting for the same .
Alas, I have reached that stage where in I hear everybody saying that you put on weight when you are approaching Menopause .
Well the truth is that the weight gain that so many women feel is due to menopause actually has more to do with aging and activity level .
As women age , the amount of muscle mass decreases and hence the basal metabolic rate ( B.M.R.) . There are 2 possibilities of fat gain : -
1. Since the food intake of many women decreases as age advances , whatever food is been consumed , body tries to store maximum as reserve in the form of fat ;
2. Many women may continue to eat the same amount , but the lost muscle is often replaced by fat .
So now you are in dilemma ? Can you prevent this “ menopausal weight gain “ .
YES you can prevent this age related weight gain by eating a balanced diet & staying active .
Saturday, August 18, 2007
ASANAS FOR ABDOMINAL TONING EXERCISE 2
Sun Salutation - Surya Namaskar
Yoga Exercise
Surya Namaskar:
It is considered as the best exercise for human body. Surya Namaskar consists of important Yogasanas and Pranayama. The Pranayama and thus its advantages are skillfully incorporated in Surya Namaskar. The Mantras (Bija Mantras), which are chanted before practicing are also very useful.In all this Surya Namaskar is an appreciated exercise among people of all ages from kids to old age people.Surya Namaskar or Sun Salutation is one of the way to burn the calories and maintain weight , provided your diet is well balanced in calories and nutrients . It is often recommended for toning of the body after you lose excess fat .
In all in one Surya Namaskar includes 10 different positions, they are :
Position Description
Diagram / Position Graphic
Breathing
Position 1:
Inhale and maintain the position as shown in figure in standing position with hands joined together near chest, feet together and toes touching each other.
Position 2:
Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while performing. At first you may find it difficult to attain the ideal position but try to bend as much as possible without bending in knees.
Do’s
- While exhaling bend forward in the waist - Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle- Legs straight- Try to touch the forehead to the knees- Relax the neck
Don’ts- Do not bend the knees.- Do not keep the neck tense.
EXHALE
Position 3:
Inhale and take the left leg back with left toes on the floor, press the waist downwards and raise the neck, stretch the chest forward and push shoulders backwards. Keep the right leg and both the hands in the same position. Keep the right leg folded.
Dos- Take the left leg backwards and touch the knee to the floor, keeping the toes erect.- The knee of the right leg will be bent- The knee of the left leg should touch the ground- Drop the waist/ hips towards the floor- Gaze is upwards, both arms are straight
Don’ts- Do not bend the neck forward.- Do not bend the elbows.
INHALE
Position 4:
Hold the breath and raise the knee of left leg. Take the right leg backwards and keep it close to the left leg. Straighten both the legs and both hands. Keep the neck straight and site fixed. Keep both the toes erect. Take care that the neck, spine, thighs and the feet are in a straight line.
Dos- Take the right leg back and place it beside the left leg, keeping the toes erect- Keep the body in one straight line – plank position- Keep the arms straight- Gaze forward
Don’ts- Do not bend the arms- Do not look towards the floor- Do not drop the hips/waist towards the floor- Do not stick the buttocks into the air- Do not bend the knees
HOLD THE BREATH
Position 5:
Exhaling bend both the hands in elbows and touch forehead on the ground, touch the knees on the ground, keep both the elbows close to chest. The forehead, chest, both the palms, both the toes, knees should touch the ground and rest of the body not touching the floor. Since only eight parts rest on the ground , it is called ' Ashtanga' position.
Dos- Bring the body towards the floor placing the 8 parts on the floor: Toes, knees, chest, palms, and forehead- Keep the hands close to the body, next to the shoulders- Keep the elbows pointed to the sky and close in to the body
Don’ts- Do not touch the thighs, hips, waist or abdomen to the floor- Do not touch the chin to the floor- Do not let the elbows fall away from the body
EXHALE
Position 6:
Inhale and straighten the elbows, stretch the shoulders upwards, press the waist downwards but dont bend the arms. Keep the knees and toes on the floor. Push the neck backwards and site upwards.
Dos- Push the upper body upwards so that the arms are straight- Keep the fingers pointed forwards, palms on the ground, thumbs at 90 degree angle- Open the chest, pull the shoulders downwards- Drop the head and neck backwards and gaze upwards towards the sky - Keep the heels, legs and knees together- Keep the toes erect
Don’ts- Do not let the legs or heels be apart- Do not bend the elbows- Do not hunch the shoulders towards the ears
INHALE
Position 7:
Hold the breath, bend the neck downwards and press the chin in the throat, push the body backwards and touch the heels on the ground, raise the waist upwards, do not move the palms on the floor.
Dos- Push the body upward so the buttocks and waist are raised into the air, leaving the body in an Inverted ‘V’ position- Take the head and chin towards the chest- Try to touch the heels to the floor
Don’ts- Do not bend the legs in the knees- Do not bend the arms
HOLD THE BREATH
Position 8:
Hold the breath as in position 7, bring the right leg in the front and place it in between the hands like in position 3 but instead of left leg in the front here take right leg and place left leg in the back with left knee and toes on the ground.
Dos- Take the right leg forward and place it between the hands- The knee of the right leg will be bent- The knee of the left leg should touch the ground- Drop the waist/ hips towards the floor- Gaze is upwards, both arms are straight
Don’ts- Do not bend the neck forward.- Do not bend the elbows.
HOLD THE BREATH
Position 9:
Exhale and bring the left leg forwards as in the position 2 and place it in between both the arms.
Do’s- Take the left leg forward and place it beside the right- Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle- Legs straight- Try to touch the forehead to the knees- Relax the neck
Don’ts- Do not bend the knees.- Do not keep the neck tense.
EXHALE
Position 10:
Inhaling start getting up and attain the position as in position 1.
INHALE
INHALE
For actual photographic view of both the asanas 1. surya namasakar . 2. saral hasta bhujangasana just visit www.fromfat2thin.com and send in the request WITH YOUR EMAIL ADDRESS , its totally FREE .
Yoga Exercise
Surya Namaskar:
It is considered as the best exercise for human body. Surya Namaskar consists of important Yogasanas and Pranayama. The Pranayama and thus its advantages are skillfully incorporated in Surya Namaskar. The Mantras (Bija Mantras), which are chanted before practicing are also very useful.In all this Surya Namaskar is an appreciated exercise among people of all ages from kids to old age people.Surya Namaskar or Sun Salutation is one of the way to burn the calories and maintain weight , provided your diet is well balanced in calories and nutrients . It is often recommended for toning of the body after you lose excess fat .
In all in one Surya Namaskar includes 10 different positions, they are :
Position Description
Diagram / Position Graphic
Breathing
Position 1:
Inhale and maintain the position as shown in figure in standing position with hands joined together near chest, feet together and toes touching each other.
Position 2:
Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while performing. At first you may find it difficult to attain the ideal position but try to bend as much as possible without bending in knees.
Do’s
- While exhaling bend forward in the waist - Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle- Legs straight- Try to touch the forehead to the knees- Relax the neck
Don’ts- Do not bend the knees.- Do not keep the neck tense.
EXHALE
Position 3:
Inhale and take the left leg back with left toes on the floor, press the waist downwards and raise the neck, stretch the chest forward and push shoulders backwards. Keep the right leg and both the hands in the same position. Keep the right leg folded.
Dos- Take the left leg backwards and touch the knee to the floor, keeping the toes erect.- The knee of the right leg will be bent- The knee of the left leg should touch the ground- Drop the waist/ hips towards the floor- Gaze is upwards, both arms are straight
Don’ts- Do not bend the neck forward.- Do not bend the elbows.
INHALE
Position 4:
Hold the breath and raise the knee of left leg. Take the right leg backwards and keep it close to the left leg. Straighten both the legs and both hands. Keep the neck straight and site fixed. Keep both the toes erect. Take care that the neck, spine, thighs and the feet are in a straight line.
Dos- Take the right leg back and place it beside the left leg, keeping the toes erect- Keep the body in one straight line – plank position- Keep the arms straight- Gaze forward
Don’ts- Do not bend the arms- Do not look towards the floor- Do not drop the hips/waist towards the floor- Do not stick the buttocks into the air- Do not bend the knees
HOLD THE BREATH
Position 5:
Exhaling bend both the hands in elbows and touch forehead on the ground, touch the knees on the ground, keep both the elbows close to chest. The forehead, chest, both the palms, both the toes, knees should touch the ground and rest of the body not touching the floor. Since only eight parts rest on the ground , it is called ' Ashtanga' position.
Dos- Bring the body towards the floor placing the 8 parts on the floor: Toes, knees, chest, palms, and forehead- Keep the hands close to the body, next to the shoulders- Keep the elbows pointed to the sky and close in to the body
Don’ts- Do not touch the thighs, hips, waist or abdomen to the floor- Do not touch the chin to the floor- Do not let the elbows fall away from the body
EXHALE
Position 6:
Inhale and straighten the elbows, stretch the shoulders upwards, press the waist downwards but dont bend the arms. Keep the knees and toes on the floor. Push the neck backwards and site upwards.
Dos- Push the upper body upwards so that the arms are straight- Keep the fingers pointed forwards, palms on the ground, thumbs at 90 degree angle- Open the chest, pull the shoulders downwards- Drop the head and neck backwards and gaze upwards towards the sky - Keep the heels, legs and knees together- Keep the toes erect
Don’ts- Do not let the legs or heels be apart- Do not bend the elbows- Do not hunch the shoulders towards the ears
INHALE
Position 7:
Hold the breath, bend the neck downwards and press the chin in the throat, push the body backwards and touch the heels on the ground, raise the waist upwards, do not move the palms on the floor.
Dos- Push the body upward so the buttocks and waist are raised into the air, leaving the body in an Inverted ‘V’ position- Take the head and chin towards the chest- Try to touch the heels to the floor
Don’ts- Do not bend the legs in the knees- Do not bend the arms
HOLD THE BREATH
Position 8:
Hold the breath as in position 7, bring the right leg in the front and place it in between the hands like in position 3 but instead of left leg in the front here take right leg and place left leg in the back with left knee and toes on the ground.
Dos- Take the right leg forward and place it between the hands- The knee of the right leg will be bent- The knee of the left leg should touch the ground- Drop the waist/ hips towards the floor- Gaze is upwards, both arms are straight
Don’ts- Do not bend the neck forward.- Do not bend the elbows.
HOLD THE BREATH
Position 9:
Exhale and bring the left leg forwards as in the position 2 and place it in between both the arms.
Do’s- Take the left leg forward and place it beside the right- Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle- Legs straight- Try to touch the forehead to the knees- Relax the neck
Don’ts- Do not bend the knees.- Do not keep the neck tense.
EXHALE
Position 10:
Inhaling start getting up and attain the position as in position 1.
INHALE
INHALE
For actual photographic view of both the asanas 1. surya namasakar . 2. saral hasta bhujangasana just visit www.fromfat2thin.com and send in the request WITH YOUR EMAIL ADDRESS , its totally FREE .
Monday, August 13, 2007
asanas for abdominal muscle toning
SARAL HASTA BHUJANGASANA
1.Posture
The shape of the spinal column is similar to that of a cobra raising its head.
Pre position
Prone Position.
2.Procedure
Bring both the hands close near chest and place palms on the ground. Touch the forehead on the ground.
Inhaling first raise the forehead and chin, bend neck as much as possible and start raising the shoulders at ease giving pressure to each Vertibra of the backbone. Raise the chest along with till the hands become straight. Take the neck back, start normal breathing.
3.Position
Initially you will feel the weight to be on both the hands but with practice it you can shift this to the spinal cord. In the final position keep the hands straight, chest forward. Keep the spine in arch.
4. Releasing
Inhale and exhaling, with the support of the spinal column, start lowering the shoulders slowly with first abdomen touching the floor and then chest, forehead.
Place the chin on floor and hands back to the original position. Attain prone position.
5.Duration
Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.
6. Internal Effects
This asana is concerned with the spinal cord and the muscles of the stomach. Due to the stretching the efficiency of the digestive organs increases. To some extent back problems are reduced as the blood circulation is improved.
7. Precaution
People suffering from Back problems, TB in intestine, ulcer in stomach, hernia , and any cardiac problem should consult Orthopaediacian and or Physician before practicing this asana. Jerks and unbearable strains should be avoided.
1.Posture
The shape of the spinal column is similar to that of a cobra raising its head.
Pre position
Prone Position.
2.Procedure
Bring both the hands close near chest and place palms on the ground. Touch the forehead on the ground.
Inhaling first raise the forehead and chin, bend neck as much as possible and start raising the shoulders at ease giving pressure to each Vertibra of the backbone. Raise the chest along with till the hands become straight. Take the neck back, start normal breathing.
3.Position
Initially you will feel the weight to be on both the hands but with practice it you can shift this to the spinal cord. In the final position keep the hands straight, chest forward. Keep the spine in arch.
4. Releasing
Inhale and exhaling, with the support of the spinal column, start lowering the shoulders slowly with first abdomen touching the floor and then chest, forehead.
Place the chin on floor and hands back to the original position. Attain prone position.
5.Duration
Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.
6. Internal Effects
This asana is concerned with the spinal cord and the muscles of the stomach. Due to the stretching the efficiency of the digestive organs increases. To some extent back problems are reduced as the blood circulation is improved.
7. Precaution
People suffering from Back problems, TB in intestine, ulcer in stomach, hernia , and any cardiac problem should consult Orthopaediacian and or Physician before practicing this asana. Jerks and unbearable strains should be avoided.
Monday, July 30, 2007
Think thin ! The New You
Think Thin! The New You!
How your mind can play an increasing role in decreasing your waistline...
Do you walk five km every day?
Who me???
Ok. Do you walk 30 minutes every day?
Ummm...well almost. But sometimes, it gets difficult to keep up the routine! I might miss a day or two!!
Great! You are then, on the right track. And go ahead and forgive yourself for not walking all seven days a week. Five days a week is just fine! Feel good for having walked those five days!!
In fact, the secret to a great body is in your mind. Just relook at the way you burn those calories and you'll see your waistline turning near-perfect. Adapt the right behaviour, lose oodles of weight and gain tons of confidence. Let's just put the agenda in a nutshell:
*Set the right goals: Select two or three effective goals at a time. Let them
Be specific
Be Attainable
Be forgiving!! Losing weight need not be a battle against your body and mind
How your mind can play an increasing role in decreasing your waistline...
Do you walk five km every day?
Who me???
Ok. Do you walk 30 minutes every day?
Ummm...well almost. But sometimes, it gets difficult to keep up the routine! I might miss a day or two!!
Great! You are then, on the right track. And go ahead and forgive yourself for not walking all seven days a week. Five days a week is just fine! Feel good for having walked those five days!!
In fact, the secret to a great body is in your mind. Just relook at the way you burn those calories and you'll see your waistline turning near-perfect. Adapt the right behaviour, lose oodles of weight and gain tons of confidence. Let's just put the agenda in a nutshell:
*Set the right goals: Select two or three effective goals at a time. Let them
Be specific
Be Attainable
Be forgiving!! Losing weight need not be a battle against your body and mind
Tuesday, July 24, 2007
Attack That Fat, Now!
Attack That Fat, Now!
--- Dr Kiran Rukdikar
The good old pear-shaped is anything but funny, or attractive any more. So is the apple shape. Or any other but a perfect shape that a body needs to achieve. If the first rule of good health is to have regular medical check ups, the second, no less important, is to eat right.
*Watch what you eat: An ounce of prevention is worth pounds of cure. Take in more calories than what you can burn and be rest assured that the extra ones have got stored as fat. Fat is that enemy who needs to be attacked, not wept over with excuses like “It’s hereditary!” If being overweight is “hereditary”, then acquiring the perfect shape begins with your generation, now!
Fat is deceptive in the diet, because it usually exists as 100 per cent fat, while both carbohydrates and proteins individually represent less than 25 per cent of the weight of food. It’s tough to limit fat to 25 to 30 per cent of your daily intake of calories, but grit your teeth and do it. You can! So off with that mandatory butter on toast in the morning, or a quick cheese sandwich, and on with salads, legumes, fruit and low fat skimmed milk. And for those who think eating veggies is bovine, here is some lean meat, poultry or fish. And now just watch those stubborn inches give up. The difference between try and triumph is just a little umph!
*Formula Eight: Eat after eight and gain a lot of weight! It’s simple, really. We spend only 30 calories per hour during sleep. So if you do manage to get a sleep of eight hours, you still end up burning only 240 calories! Which means, if your dinner is more than 240 calories, the rest is going to be converted into fat while you are sleeping peacefully, probably dreaming of getting into the slimmest wear in the market!
What you could do is, eat by eight at night and sleep by 10p.m. And be a little active in between. Those two hours are crucial, and decide if the extra calories will be deposited, or will simply burn away. Of course, dinner needs to be only half of what you’ve eaten as lunch. Sounds cruel? No, once you see yourself in the little black dress that you have been eyeing for sometime, a little discipline is well worth it.
*Water! Water!: Attack fat with water. Here’s a watertight plan: Drink good quantities of water to keep your appetite in check. Many times, what may seem like a desire to eat is actually sated by water. Keep sipping water through the day, and forget what irresponsible snacking is. Water, cold or warm, is sans calories. Take your pick!
*Cocktail time: Ok, so you are in that black dress of yours, in the midst of a party; it’s cocktail time. But Cinderella, there are rules to every partying! Alcohol can’t be stored like other nutrients in the body and so is burnt off immediately. It has blank calories which hold no significance. But your body burns alcohol, not fat. And the fat comes in the form of the chips and peanuts and cashews that go with drinks. No, you don’t have to turn into a teetotaller, just watch how much and how often!
*Stop unplanned eating: Don’t try every new restaurant in town. Watch TV, but also watch if you aren’t snacking on that entire packet of chips alongside. Stop stuffing the fridge with things that you love and have stored them for the so-called guests. You, will end up eating most of it.
Being overweight is, by itself, not a crime, but remaining so, definitely is. Like an enthusiastic weight-watcher had once said, “You don't drown by falling in water, you drown by staying there!”
BOX (International Trend):
Food diary? It’s Passe!
It’s possible that painstakingly jotting down every dish that you’ve got in and how much, is getting tedious and heavy on your conscience. So, for instance that bit of chocolate mousse which had crept in one evening with friends which you decide to ‘forget’ to mention it in your food diary meant that you also spent sleepless nights wondering how many calories did your sin weigh, anyway?
A new trend in the US shows that a lot of people now simply use their cellphone cameras to this alternative. With your camera phone, you won't need to write down what you eat, your dietitian can look at photos of what you actually eat - not what you think you eat to give you custom food coaching. In effect your dietitian will ‘see’ every bite. Users simply take pictures of everything they eat, and email them to their dietician. Once a week, on a personalised web page where customers keep track of their weight and other biometric information, they get video feedback from their dietician, who analyzes their nutritional intake and advises them on how to modify their eating habits.
According to the trendwatchers, the results have been encouraging. Chances are that you will soon start taking photos of healthier food and the others, of a slimmer you!
--- Dr Kiran Rukdikar
The good old pear-shaped is anything but funny, or attractive any more. So is the apple shape. Or any other but a perfect shape that a body needs to achieve. If the first rule of good health is to have regular medical check ups, the second, no less important, is to eat right.
*Watch what you eat: An ounce of prevention is worth pounds of cure. Take in more calories than what you can burn and be rest assured that the extra ones have got stored as fat. Fat is that enemy who needs to be attacked, not wept over with excuses like “It’s hereditary!” If being overweight is “hereditary”, then acquiring the perfect shape begins with your generation, now!
Fat is deceptive in the diet, because it usually exists as 100 per cent fat, while both carbohydrates and proteins individually represent less than 25 per cent of the weight of food. It’s tough to limit fat to 25 to 30 per cent of your daily intake of calories, but grit your teeth and do it. You can! So off with that mandatory butter on toast in the morning, or a quick cheese sandwich, and on with salads, legumes, fruit and low fat skimmed milk. And for those who think eating veggies is bovine, here is some lean meat, poultry or fish. And now just watch those stubborn inches give up. The difference between try and triumph is just a little umph!
*Formula Eight: Eat after eight and gain a lot of weight! It’s simple, really. We spend only 30 calories per hour during sleep. So if you do manage to get a sleep of eight hours, you still end up burning only 240 calories! Which means, if your dinner is more than 240 calories, the rest is going to be converted into fat while you are sleeping peacefully, probably dreaming of getting into the slimmest wear in the market!
What you could do is, eat by eight at night and sleep by 10p.m. And be a little active in between. Those two hours are crucial, and decide if the extra calories will be deposited, or will simply burn away. Of course, dinner needs to be only half of what you’ve eaten as lunch. Sounds cruel? No, once you see yourself in the little black dress that you have been eyeing for sometime, a little discipline is well worth it.
*Water! Water!: Attack fat with water. Here’s a watertight plan: Drink good quantities of water to keep your appetite in check. Many times, what may seem like a desire to eat is actually sated by water. Keep sipping water through the day, and forget what irresponsible snacking is. Water, cold or warm, is sans calories. Take your pick!
*Cocktail time: Ok, so you are in that black dress of yours, in the midst of a party; it’s cocktail time. But Cinderella, there are rules to every partying! Alcohol can’t be stored like other nutrients in the body and so is burnt off immediately. It has blank calories which hold no significance. But your body burns alcohol, not fat. And the fat comes in the form of the chips and peanuts and cashews that go with drinks. No, you don’t have to turn into a teetotaller, just watch how much and how often!
*Stop unplanned eating: Don’t try every new restaurant in town. Watch TV, but also watch if you aren’t snacking on that entire packet of chips alongside. Stop stuffing the fridge with things that you love and have stored them for the so-called guests. You, will end up eating most of it.
Being overweight is, by itself, not a crime, but remaining so, definitely is. Like an enthusiastic weight-watcher had once said, “You don't drown by falling in water, you drown by staying there!”
BOX (International Trend):
Food diary? It’s Passe!
It’s possible that painstakingly jotting down every dish that you’ve got in and how much, is getting tedious and heavy on your conscience. So, for instance that bit of chocolate mousse which had crept in one evening with friends which you decide to ‘forget’ to mention it in your food diary meant that you also spent sleepless nights wondering how many calories did your sin weigh, anyway?
A new trend in the US shows that a lot of people now simply use their cellphone cameras to this alternative. With your camera phone, you won't need to write down what you eat, your dietitian can look at photos of what you actually eat - not what you think you eat to give you custom food coaching. In effect your dietitian will ‘see’ every bite. Users simply take pictures of everything they eat, and email them to their dietician. Once a week, on a personalised web page where customers keep track of their weight and other biometric information, they get video feedback from their dietician, who analyzes their nutritional intake and advises them on how to modify their eating habits.
According to the trendwatchers, the results have been encouraging. Chances are that you will soon start taking photos of healthier food and the others, of a slimmer you!
Sunday, July 15, 2007
obesity & exercise
OBESITY & EXERCISE
It is a general belief that obesity can be treated by exercise alone. This is a wrong notion. . The amount of exercise required to reduce even a kilo of fat is tremendous. when a person is overweight by 14 kg, his heart has to do double the work than if he is at optimum weight. This means such a person climbing one floor will feel the exertion as if he has gone up 2 floors. So excessive amount of exercise would be harmful and may give rise to heart disease and joint troubles, etc .
Exercise has no local effect on the fat e.g you want to reduce the fat on thighs, any exercise for the thighs will not reduce the fat there, as only the muscles move the part and not the fat . People wrongly believe that exercise firms up and tones the fat. NO . Only the muscles can be toned up, and not the fat
So best aerobic exercise for obese persons is slow level walking or brisk walking – it could be one hour and even it could be divided into four portions of 15 minutes each , even at home if not outside, consuming the same number of calories as one hour of continuous walk. Because of regular walk appetite actually decreases and the obese person is less inclined to eat more. In addition the effect of walk continuous throughout the day leading to increased metabolism and hence caloric requirements go up, leading to faster weight loss.
Quite a few obese people wrongly believe that any exercise which does not cause excessive perspiration does not help in weight reduction. NO. Perspiration has nothing to do with weight loss . Fat never ever melts in the form of sweat as is thought by many weight watchers .
So it proves that exercise is not substitute for proper dieting. It helps in weight reduction as a supplement and not as an alternative.
It is a general belief that obesity can be treated by exercise alone. This is a wrong notion. . The amount of exercise required to reduce even a kilo of fat is tremendous. when a person is overweight by 14 kg, his heart has to do double the work than if he is at optimum weight. This means such a person climbing one floor will feel the exertion as if he has gone up 2 floors. So excessive amount of exercise would be harmful and may give rise to heart disease and joint troubles, etc .
Exercise has no local effect on the fat e.g you want to reduce the fat on thighs, any exercise for the thighs will not reduce the fat there, as only the muscles move the part and not the fat . People wrongly believe that exercise firms up and tones the fat. NO . Only the muscles can be toned up, and not the fat
So best aerobic exercise for obese persons is slow level walking or brisk walking – it could be one hour and even it could be divided into four portions of 15 minutes each , even at home if not outside, consuming the same number of calories as one hour of continuous walk. Because of regular walk appetite actually decreases and the obese person is less inclined to eat more. In addition the effect of walk continuous throughout the day leading to increased metabolism and hence caloric requirements go up, leading to faster weight loss.
Quite a few obese people wrongly believe that any exercise which does not cause excessive perspiration does not help in weight reduction. NO. Perspiration has nothing to do with weight loss . Fat never ever melts in the form of sweat as is thought by many weight watchers .
So it proves that exercise is not substitute for proper dieting. It helps in weight reduction as a supplement and not as an alternative.
Saturday, June 30, 2007
obesity & diabetes in females
OBESITY & DIABETES IN FEMALES 30/06/2007
INTRODUCTION -
Prevalence of Type 2- Diabetes Mellitus in India is showing a Progressively upward trend . Genetic predisposition , inherent ethnicity , obesity , rapid urbanization, high intake of fast foods, and lack of exercise contribute to this rise in India .Out of all these factors, obesity is the major modifiable risk factor for development of Type 2-diabetes. According to ICMR {India Council of Medical Research } in most urban metros 40% to50% of men and Women are overweight. Again according to Diabetic care Asian Indian Study, among urban Type 2-diabetic patints,40% are obese. “All cause” mortality and morbidity increases among the obese diabetic patients.
How is obesity is related to Type 2 diabetes –
Obesity in particular, increased adiposity in the Visceral Compartment {i.e. around waistline } is negatively Correlated With insulin sensitivity. Tissue Sensitivity to insulin declines by about 30-40%, when a person becomes obese (30-40% Over ideal bodyweight.)
Mechanisms by which obesity leads to development of insulin resistance are as follows:-
1. Lipolysis of fat and release of release of free fatty acids from visceral fat is more pronounced than the subcutaneous fat. These free fatty acids interfere with action of cellular levels. lmpaired insulin stimulated glucose transport in skeletal muscle is responsible for insulin resistance.
2. Adipocytes synthesize and secrete biologically active molecules, which are known as adipocytokines. These include tumor necrosis factor –2 (TNF – alpha ), adiponectin, resistin, leptin. TNF-alpha is responsible for increased free fatty acid secretion and impairment of function of insulin at cellular level.
3. Visceral fats release a lot of free fatty acids. These free fatty acids can reach the liver
through portal circulation. In the liver it again interferes with action of insulin on the cells. This causes gluconeogenesis (a process of formation of glucose from
substances which are not carbohydrates, such as proteins or fats).
Diabesity –obesity induced diabetes –
Together, overweight and obesity account for about two-thirds (2/3) of cases of type 2 diabetes. The risk of diabetes begins to rise once the body mass index
{B.M.I =Weight (kg))
(Ht mtr) 2
is greater than 23kg/mtr 2 , and the relative risk is 40-90 fold higher in patients with BMI >40 Kg/mtr 2. Weight gain in adult life is also a significant risk factor. For every 1 kg increase in measured weight, the risk of diabetes is increased by 4.5%. Findings from available research indicate that overweight or obesity was the single most important predictor of diabetes. In addition, lack of exercise, poor diet, current smoking and abstinence from alcohol use were all associated with a significantly increased risk of diabetes in females.
Possible explanations for a greater prevalence of Obesity in females include the following:-
1} Overconsumption , that is eating behaviours that predipose females to consume too much food in relation to energy needs, possibly including physiologically determined disorders of appetite regulation.
2} Metabolic efficiency , for example –physiological factors that predispose females to store relatively more consumed energy at any given level of intake.
3} Low energy expenditure that is, possibly behavioural / sex differences in the ability to offset energy intake through routine or leisure time physical activity; and
4} Less success in voluntary weight control because of, either behavioural or physiological factors.
These explanation are complimentary and may combine to increase the predisposition of females to a positive energy balance.
WOMENT WITH BEARD – Hirsutism, infertility , oligomenorrhea (reduced menstrual flow) may appear in young women, usually in post – menarchal girls, secondary to excessive production of androgens (male hormone ) and estrogens (mostly the former) by multiple cystic follicles in the ovaries. Few decades ago when the etiopathogenesis was not clear the condition was coined as “women with beard “. This condition is now termed as polycystic ovary syndrome (PCOS) or disease (PCOD). PCOS is clinically defined as oligomenorrhea associated with hyperandrogenism. lt has been described poetically as “the thief of women hood “ because women with PCOS seek medical attention for infertility and hirsutism. Women with PCOS have a higher prevalence and a greater degree of hyperinsulinemia and insulin resistance. More than 40% of PCOS patients are obese.
The insulin resistance is disproportionate to the obesity, however. Obese women with PCOS have greater insulin resistance that weight matched control subject or lean PCOS
Patients. This is associated with differences in fat distribution. Even in females with a Non-obese B.MI; a higher waist to hip ratio
{ Waist (midway between lowest rib to highest point of hipbone)
Hip (Highest hip circumference) }
i.e. more that 0.85, is seen in those with PCOS compare to those without PCOS. This is
supported by the higher proportion of visceral adiposity measured by ultrasound in lean
PCOS patients compared to weight, matched control subjects.
Upto 27 % of per-menopausal women with type 2 diabetes also have PCOS.
This is interesting for two reasons.
lt emphasizes the potential severity of the insulin resistance in PCOS and
lt shows that insulin resistance itself does not lead to PCOS in majority of women with type 2 diabetes.
For those women with both PCOS and diabetes, specific therapies can address features of both disease, especially those exacerbated by insulin resistance. Reducing hyperinsulinemia and insulin resistance has been shown to improve the defining features of PCOS- increasing menstrual cyclicity and decreasing hyperndrogenism.
Management of obesity has a salutary effect on menstrual irregularity in obese girls and women. The safest therapy that has shown benefit both in diabetes and PCOS is weight loss. The observation that weight gain often preceded the development of hyperandrogenism and oligomenorrhea led to early approaches to treat PCOS by weight reduction. Researchers through many studies have show that even modest weight loss (10-20%) improves all symptoms of
PCOS in obese patients, acne , hirsutism and menstrual irregularities.
Menopause as a Risk Factor – No risk factor is as specific for women as hormonal status. Menopause, or the permanent cessation of menses resulting from the loss of ovarian function, coincides with an increase in several comorbidities including obesity, diabetes and heart disease. As defined by WHO (world Health Organisation),
Menopause is basically defined as the absence of menses for atleast 1 year. The perimenopause is the period immediately before menopause that is characterized by
Progressive alteration in endocrine and reproductive function.
Menopause evokes several endocrine changes that have a dramatic impact on post-menopausal health. Review of cross –section and longitudinal studies suggest that the menopause transition is associated with an increase in abdominal and visceral adipose tissue accumulation. It has been hypothesized that a portion of the adverse cardiovascular risk associated with metabolic derangement’s resulting in an increase in central obesity resistance.
DIABETES , OBESITY , HEART DISEASE ( CAD ) AND WOMAN –
Diabetes is the single, most powerful risk factor for heart disease (CAD-coronary Artery disease) in women. Women with diabetes have a fivefold increase in cardio
Vascular disease that in women without diabetes. Women with diabetes have been
Found to have twice the risk of M.I (Myocardial infarction –Heart attack) as non-diabetic women of the same age; the risk of M.I in diabetic women equals that of non-diabetic men of the same age. Diabetes cancels the females hormonal (estrogen and progesterone) advantage over males. The higher risk among diabetic women may be partially explained by the “clustering” of multiple factors in diabetic individuals, such as hypertension, smoking and obesity.
Obesity has been shown to be an independent risk for the development of CAD in women. 50% of the CAD occurring in obese women can be attributed to the
Excess weight alone, and even mild to moderate overweight increases the risk of coronary disease in middle aged women.
Obesity has been strongly associated in women with three major risk factors for CAD : Type 2 diabetes, hypercholesterolemia (or rather atherogenic dyslipidemia) and hypertension. Although obese premenopausal women tend to have
“gynecoid” or gluteo –femoral fat distribution (Pear shaped obesity), menopause has been found to promote the development of android or male pattern or Apple shaped obesity. Central obesity (Waist circumference more than 80cm for Indian females) is associated with both higher blood pressure and hyperinsulinemia, which is thought to result in increases in atherogenic lipoproteins, triglycerides and decreases in HDL (good cholesterol).
Evidence suggests that the distribution of body fat may be a more determining factor of cardiovascular risk than absolute weight.The distribution of adiposity as assessed by waist-to-hip ratio is significantly related to coronary atherosclerosis in both females and males and waist-to-hip ratio was significantly greater in females with CAD. Hence females with truncal (android) distribution are at higher risk than those with gynecoid or Peripheral distribution of body fat.
International Diabetes federation (IDF) and the International Association for the study of obesity (IASO) have collaborated to focus on obesity and diabetes. The campaign slogan (for 2004) was “ FIGHT OBESITY , PREVENT DIABETES “.
The purpose of treating diabesity is to lead a good quality of life for future ,” TO ADD LIFE TO YEARS , THAN YEARS TO LIFE “.
DR. KIRAN RUKADIKAR
M.B.B.S ; M.A.A.R.O ; C.W.M ( MUMBAI)
Bariatric physician &
Obesity consultant
Mobile—09371639929 ,
Email—doctor@fromfat2thin.com
Website- www.fromfat2thin.com
INTRODUCTION -
Prevalence of Type 2- Diabetes Mellitus in India is showing a Progressively upward trend . Genetic predisposition , inherent ethnicity , obesity , rapid urbanization, high intake of fast foods, and lack of exercise contribute to this rise in India .Out of all these factors, obesity is the major modifiable risk factor for development of Type 2-diabetes. According to ICMR {India Council of Medical Research } in most urban metros 40% to50% of men and Women are overweight. Again according to Diabetic care Asian Indian Study, among urban Type 2-diabetic patints,40% are obese. “All cause” mortality and morbidity increases among the obese diabetic patients.
How is obesity is related to Type 2 diabetes –
Obesity in particular, increased adiposity in the Visceral Compartment {i.e. around waistline } is negatively Correlated With insulin sensitivity. Tissue Sensitivity to insulin declines by about 30-40%, when a person becomes obese (30-40% Over ideal bodyweight.)
Mechanisms by which obesity leads to development of insulin resistance are as follows:-
1. Lipolysis of fat and release of release of free fatty acids from visceral fat is more pronounced than the subcutaneous fat. These free fatty acids interfere with action of cellular levels. lmpaired insulin stimulated glucose transport in skeletal muscle is responsible for insulin resistance.
2. Adipocytes synthesize and secrete biologically active molecules, which are known as adipocytokines. These include tumor necrosis factor –2 (TNF – alpha ), adiponectin, resistin, leptin. TNF-alpha is responsible for increased free fatty acid secretion and impairment of function of insulin at cellular level.
3. Visceral fats release a lot of free fatty acids. These free fatty acids can reach the liver
through portal circulation. In the liver it again interferes with action of insulin on the cells. This causes gluconeogenesis (a process of formation of glucose from
substances which are not carbohydrates, such as proteins or fats).
Diabesity –obesity induced diabetes –
Together, overweight and obesity account for about two-thirds (2/3) of cases of type 2 diabetes. The risk of diabetes begins to rise once the body mass index
{B.M.I =Weight (kg))
(Ht mtr) 2
is greater than 23kg/mtr 2 , and the relative risk is 40-90 fold higher in patients with BMI >40 Kg/mtr 2. Weight gain in adult life is also a significant risk factor. For every 1 kg increase in measured weight, the risk of diabetes is increased by 4.5%. Findings from available research indicate that overweight or obesity was the single most important predictor of diabetes. In addition, lack of exercise, poor diet, current smoking and abstinence from alcohol use were all associated with a significantly increased risk of diabetes in females.
Possible explanations for a greater prevalence of Obesity in females include the following:-
1} Overconsumption , that is eating behaviours that predipose females to consume too much food in relation to energy needs, possibly including physiologically determined disorders of appetite regulation.
2} Metabolic efficiency , for example –physiological factors that predispose females to store relatively more consumed energy at any given level of intake.
3} Low energy expenditure that is, possibly behavioural / sex differences in the ability to offset energy intake through routine or leisure time physical activity; and
4} Less success in voluntary weight control because of, either behavioural or physiological factors.
These explanation are complimentary and may combine to increase the predisposition of females to a positive energy balance.
WOMENT WITH BEARD – Hirsutism, infertility , oligomenorrhea (reduced menstrual flow) may appear in young women, usually in post – menarchal girls, secondary to excessive production of androgens (male hormone ) and estrogens (mostly the former) by multiple cystic follicles in the ovaries. Few decades ago when the etiopathogenesis was not clear the condition was coined as “women with beard “. This condition is now termed as polycystic ovary syndrome (PCOS) or disease (PCOD). PCOS is clinically defined as oligomenorrhea associated with hyperandrogenism. lt has been described poetically as “the thief of women hood “ because women with PCOS seek medical attention for infertility and hirsutism. Women with PCOS have a higher prevalence and a greater degree of hyperinsulinemia and insulin resistance. More than 40% of PCOS patients are obese.
The insulin resistance is disproportionate to the obesity, however. Obese women with PCOS have greater insulin resistance that weight matched control subject or lean PCOS
Patients. This is associated with differences in fat distribution. Even in females with a Non-obese B.MI; a higher waist to hip ratio
{ Waist (midway between lowest rib to highest point of hipbone)
Hip (Highest hip circumference) }
i.e. more that 0.85, is seen in those with PCOS compare to those without PCOS. This is
supported by the higher proportion of visceral adiposity measured by ultrasound in lean
PCOS patients compared to weight, matched control subjects.
Upto 27 % of per-menopausal women with type 2 diabetes also have PCOS.
This is interesting for two reasons.
lt emphasizes the potential severity of the insulin resistance in PCOS and
lt shows that insulin resistance itself does not lead to PCOS in majority of women with type 2 diabetes.
For those women with both PCOS and diabetes, specific therapies can address features of both disease, especially those exacerbated by insulin resistance. Reducing hyperinsulinemia and insulin resistance has been shown to improve the defining features of PCOS- increasing menstrual cyclicity and decreasing hyperndrogenism.
Management of obesity has a salutary effect on menstrual irregularity in obese girls and women. The safest therapy that has shown benefit both in diabetes and PCOS is weight loss. The observation that weight gain often preceded the development of hyperandrogenism and oligomenorrhea led to early approaches to treat PCOS by weight reduction. Researchers through many studies have show that even modest weight loss (10-20%) improves all symptoms of
PCOS in obese patients, acne , hirsutism and menstrual irregularities.
Menopause as a Risk Factor – No risk factor is as specific for women as hormonal status. Menopause, or the permanent cessation of menses resulting from the loss of ovarian function, coincides with an increase in several comorbidities including obesity, diabetes and heart disease. As defined by WHO (world Health Organisation),
Menopause is basically defined as the absence of menses for atleast 1 year. The perimenopause is the period immediately before menopause that is characterized by
Progressive alteration in endocrine and reproductive function.
Menopause evokes several endocrine changes that have a dramatic impact on post-menopausal health. Review of cross –section and longitudinal studies suggest that the menopause transition is associated with an increase in abdominal and visceral adipose tissue accumulation. It has been hypothesized that a portion of the adverse cardiovascular risk associated with metabolic derangement’s resulting in an increase in central obesity resistance.
DIABETES , OBESITY , HEART DISEASE ( CAD ) AND WOMAN –
Diabetes is the single, most powerful risk factor for heart disease (CAD-coronary Artery disease) in women. Women with diabetes have a fivefold increase in cardio
Vascular disease that in women without diabetes. Women with diabetes have been
Found to have twice the risk of M.I (Myocardial infarction –Heart attack) as non-diabetic women of the same age; the risk of M.I in diabetic women equals that of non-diabetic men of the same age. Diabetes cancels the females hormonal (estrogen and progesterone) advantage over males. The higher risk among diabetic women may be partially explained by the “clustering” of multiple factors in diabetic individuals, such as hypertension, smoking and obesity.
Obesity has been shown to be an independent risk for the development of CAD in women. 50% of the CAD occurring in obese women can be attributed to the
Excess weight alone, and even mild to moderate overweight increases the risk of coronary disease in middle aged women.
Obesity has been strongly associated in women with three major risk factors for CAD : Type 2 diabetes, hypercholesterolemia (or rather atherogenic dyslipidemia) and hypertension. Although obese premenopausal women tend to have
“gynecoid” or gluteo –femoral fat distribution (Pear shaped obesity), menopause has been found to promote the development of android or male pattern or Apple shaped obesity. Central obesity (Waist circumference more than 80cm for Indian females) is associated with both higher blood pressure and hyperinsulinemia, which is thought to result in increases in atherogenic lipoproteins, triglycerides and decreases in HDL (good cholesterol).
Evidence suggests that the distribution of body fat may be a more determining factor of cardiovascular risk than absolute weight.The distribution of adiposity as assessed by waist-to-hip ratio is significantly related to coronary atherosclerosis in both females and males and waist-to-hip ratio was significantly greater in females with CAD. Hence females with truncal (android) distribution are at higher risk than those with gynecoid or Peripheral distribution of body fat.
International Diabetes federation (IDF) and the International Association for the study of obesity (IASO) have collaborated to focus on obesity and diabetes. The campaign slogan (for 2004) was “ FIGHT OBESITY , PREVENT DIABETES “.
The purpose of treating diabesity is to lead a good quality of life for future ,” TO ADD LIFE TO YEARS , THAN YEARS TO LIFE “.
DR. KIRAN RUKADIKAR
M.B.B.S ; M.A.A.R.O ; C.W.M ( MUMBAI)
Bariatric physician &
Obesity consultant
Mobile—09371639929 ,
Email—doctor@fromfat2thin.com
Website- www.fromfat2thin.com
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