Carrying extra weight can harm various aspects of health in women, including reproductive, lung, mental and emotional functions. Being overweight increases the likelihood of serious and fatal illnesses in women. Maintaining a healthy weight through healthy diet, exercise, adequate sleep, and stress management is important for the proper functioning of bones, muscles, the brain, heart and other organs and also for reducing healthcare costs and improving quality of life.
A weight that is appropriate for your body type, taking into account height, size, and other factors, is considered healthy. Being healthy at that weight involves following a healthy diet, engaging in regular exercise, getting enough sleep, and managing stress. Keeping a healthy weight is crucial for the proper functioning of the bones, muscles, brain, heart, and other organs for many years to come. Excess weight has a negative impact on various aspects of health and in women it can affect reproductive, lung, and mental functions. Being obese increases the risk of several severe and fatal illnesses, including diabetes, heart disease, breast cancer, polycystic ovarian syndrome (POS), pregnancy complications, and various types of cancer. Obesity reduces quality of life and lifespan and also increases healthcare costs at the individual, national and global level.
How does being obese affect women's health?
Fat cells, particularly those located near the waist, produce hormones and other compounds that cause inflammation. Though inflammation is an important part of the immune system and healing process, it can lead to various health problems. Inflammation can make the body less responsive to insulin and alter how fats and carbohydrates are metabolized, leading to increased blood sugar levels and eventually, diabetes and its associated complications. Obesity increases the risk of various types of cancer in women, including PCOS, postmenopausal breast cancer and endometrial cancer, and pregnancy complications such as gestational diabetes, preeclampsia, the need for cesarean delivery, blood clots, excessive bleeding after delivery, premature birth, miscarriage, stillbirth, and brain and spinal cord defects.
What are the causes of Obesity?
Obesity is often caused by a combination of factors, including genetics, age, hormonal changes, and pregnancy, as weight gained during pregnancy can be hard to lose. Some rare medical conditions such as Prader-Willi syndrome, which causes increased appetite at birth, polycystic ovarian syndrome (PCOS), a disorder characterized by an imbalance of female reproductive hormones, Cushing syndrome, which is caused by excessive cortisol levels and an underactive thyroid, and osteoarthritis (OA) and other conditions that cause discomfort and limit physical activity, also contribute to obesity.
Tips for managing overweight and obesity:
.Following a healthy eating plan that includes fewer calories, such as 1,200 to 1,500 calories per day for women. A diet that is low in calories but rich in a variety of nutritious foods can provide the necessary nutrients to stay healthy.
.Maintaining weight and getting regular exercise. Aim to exercise for at least 30 minutes five days a week, if not every day. Avoid sitting or slouching for long periods of time and take 3-5 minute breaks every 20 minutes to walk or stretch to reduce physical and mental tension and improve blood circulation.
.Intermittent fasting, a weight loss and health promoting practice that involves alternating between days of limited calorie intake and days of unrestricted eating.
.Stay hydrated by drinking plenty of water throughout the day.
.Fill half of your plate with vegetables to ensure that you're getting a good amount of essential nutrients and fibers.
.Replace refined grains such as white bread, pasta, and rice with whole grains such as whole wheat bread, brown rice, and oatmeal.
.Consume lean protein sources like chicken, fish, beans, and soy.
.Reduce your intake of fried foods, fast foods, and sugary snacks.
.Avoid junk food and sugary drinks. Limit alcohol consumption as well to lower the risk of developing diseases such as type 2 diabetes and heart disease.
.Focus on the things you can change and take control of your health and emotions.
.Reward yourself-Instead of using food as a reward for reaching your weight loss goals, try saving money in a jar. Every time you exercise, add a dollar to the jar and use the savings to treat yourself to a non-food related reward like a trip or a new dress. Maintaining a healthy weight can prevent health issues like type 2 diabetes and high blood pressure. Talk to your doctor about increasing physical activity, eating a healthy diet, and seeking therapy as obesity can affect both physical and mental health. Remember to take time to appreciate the small things in life that bring you joy, like the sun or birds singing. It's essential to prioritize your well-being in all aspects, including your physical and mental health.
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