Nutrition Down, Obesity Up!
Recently, The WHO Chief Scientist Dr. Soumya Swaminathan informed in a conference that according to a survey in India and several other developing countries, the incidence of nutrition deficiency is coming down and obesity is going up.
It is observed that the two-thirds of the deaths among children, under five years of age, is attributed to the twin challenges of nutritional deficiency and obesity.
The survey clearly mentions that the nutrition situation in India too varies diversely from state to state.
Now you may safely assume that this is the scenario of developing nations but we are also well aware about the obesity epidemic among developed nations too.
Obesity can be observed as a medical condition during which excess body fat accumulates to the extent that it’s going to have an adverse effect on health.
Obesity may be easily defined by body mass index (BMI) and it is further evaluated in a body in terms of fat distribution via the waist–hip ratio and total cardiovascular risk factors.
Body mass index or BMI, is the measure of your body size. It combines your weight with your height through a formula.
The results of a BMI measurement can give you a clear idea about whether you have the correct weight for your height.
A BMI of over 30 indicates that you simply are heavily overweight. Your health could also be in danger if you are doing no changes in your routine to lose weight. You are recommended to talk to your doctor or a dietitian for advice.
Apart from children the cases of nutritional deficiency and obesity is also observed among adults. These issues are also being observed in many a youngsters too.
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Let us try to identify the most common basic signs or symptoms of nutritional deficiency and obesity in human body.
Do you feel a Constant Fatigue trouble while working?
In the cases of constant fatigue, it is commonly observed that many people feel lack of energy all the time.
And some people just feel energized only up to one-third or half-time of their full work time.
This feeling of constant fatigue may be physical or mental that prevents one from enjoying the maximum potential of one’s life.
Tiredness and lack of concentration are the first signs of inactive lifestyle with iron deficiency or obesity in most of the cases.
Being tired all the time also can be a symbol of vitamin deficiency. The most common nutritional deficiencies in such cases include low levels of Vitamin D, B 12, Iron, Magnesium and Potassium.
A routine blood test can help you identify your nutritional deficiency.
What should you eat to alleviate your constant fatigue?
The general tendency of Constant fatigue may be alleviated naturally by supplementing your diet with certain foods. These foods may potentially correct your nutritional deficiencies regarding fatigue.
Some of the best advised foods include: Chickpeas, Lentils, Sweet potatoes, Beet roots, Spinach, Tomatoes, Oranges, Bananas, Yogurt, Salmon fish and Coconut Water.
Do you feel constant ups and downs in your health throughout the year?
Your body’s Slow Immune Response can be the potential reason behind this issue.
Major studies have shown that obese people with wrong eating habits are more prone to severe nutritional deficiencies causing their immune response slow in comparison to active adults with healthy eating habits.
Your immunity or the body’s resistance to fight from diseases becomes weak when it gets deficient in nutrition from your diet.
The very common instances are observed within the long queues in hospitals during seasonal changes causing widespread flu.
These flu conditions take weeks to recover for some people due to their slow or weak immune response.
It is observed in many cases of slow immune response that the primary causes are adequate physical inactivity along with the nutritional deficiencies of protein, zinc, vitamins A, C and E.
What should you eat to improve your slow immune response?
Some of the best foods advised are: Sweet potatoes, Legumes (chickpeas, lentils and beans), Seeds (pumpkin and sesame), Nuts (peanuts, cashews and almonds), Eggs and Dairy foods (cheese and milk), Whole grains (quinoa and oats).
Do you often feel that you are unable to enjoy a peaceful sleep every night in a week?
Studies have shown that obese people are more prone to cardiovascular disorders along with breathing problems. Such health problems may lead to sleeping disorders like obstructive sleep apnea.
Severe nutritional deficiencies may worsen the sleeping conditions. Deficiency of vitamin B6 is linked to insomnia and depression.
Vitamin B6 acts as the precursor of the serotonin and melatonin hormones production in your body.
Serotonin and Melatonin hormones are significant for your good mood along with peaceful sleep.
The common issues of night time breathing and sleep quality in the people with obstructive sleep apnea can be improved with the intake of Vitamin E, C and certain antioxidants.
The deficiency of Vitamin D is linked to the issue of short sleep duration. It is observed that the low levels of Vitamin D leads to poor sleep quality.
What measures should you take to resolve your sleeping troubles?
Daily morning walk is advisable since, sunlight is our single best source of vitamin D. A fixed routine for your daily sleep time can potentially help your sleep quality.
Some of the best foods advised for your good sleep quality are: Milk & Eggs, Bananas, Kiwifruit, Sweet potato, Spinach, Carrots, Green peas & Chickpeas, Tuna & Slamon fish.
Do you feel trouble emptying your bowel in the morning?
Studies have shown that one of the most primary causes of bowel problems among most obese people is their excessive junk food intake habits.
Eating too much of the junk foods leads to severe damage of microbiome in the intestines resulting in various long term health issues.
Your intestine contains a huge colony of around 40 trillions of health favouring bacteria that primarily support your digestion and many more vital body functions.
The damage to this gut microbiome creates indigestion and disruptive bowel schedules which in long run may lead to irritated bowel syndrome.
IBS is one of the most common bowel disorders in the world.
The data of many diagnosis reports have confirmed that the IBS suffering people have nutritional deficiencies of Vitamins (B1, B6, B12, D, K & folic acid) and Minerals (Iron, Selenium & Zinc) in general.
What instant steps should you take to resolve your gut issues?
1. A fixed routine of 6-8 hours for your daily sleep.
2. Daily morning walk before breakfast and evening walk after dinner.
3. Include a variety of Vegetables, Legumes, Beans and Fruits in your diet to get enough dietary fiber.
4. Include healthy gut promoting Prebiotics and Probiotics sources in your diet.
Some of the common Prebiotics, you may include in your diet are: Oats, Barley, Apple, Banana, Garlic, Onion and Flaxseeds.
Some of the common Probiotics, you may include in your diet are: Yogurt, Kefir, Buttermilk and Kimchi.
Do you often feel that you tend to forget things or lose interest in your work?
Research has shown that difficulty in concentrating is a normal and periodic occurrence for most people, especially in case of people with signs of obesity and nutritionally deficiency.
In certain cases, people with severe nutritional deficiencies and obesity have been observed with various irregularities of body functions like hormonal imbalances in their body.
Such functional irregularities in the body becomes the primary cause of stress or addiction leading to loss of concentration in mind.
According to a survey, the most primary causes of concentration problems identified in majority people are tiredness and emotional stress.
When the existence of concentration problems extends to an excessive degree, it tends to become characteristic of certain physical and psychological conditions.
These physical and psychological changes may potentially lead to mental health issues.
How may you realize that you have Concentration Issues in your daily life?
1. If you experience that a setback from certain recent events of your life has made you lose interest in your daily schedule.
2. You feel lost and remain unwary.
3. You tend to forget certain essential things or skip certain steps of an activity to complete a work, unknowingly.
4. You or your colleagues have observed decrement in your performance at work or school.
5. You might be feeling difficulty to sleep on time.
6. Lately, experiencing unusual feelings of tiredness.
What are immediate steps you may take to resolve your concentration issues?
You may be able to make certain lifestyle related changes to improve your ability to concentrate. For example:
1. Enjoy making your meals with new recipes by following a balanced diet with whole grains, fruits, vegetables and lean proteins.
2. Make particular changes in your bedroom as well as life to get more peaceful sleep.
3. Reduce your caffeine intake and make a resolution of avoiding coffee after 2 pm.
4. Start reading a new book, learn meditation or go for a morning walk daily.
5. Reduce your stress by making a new hobby.
6. Start doing workout with your friends.
You may discuss with your friends or just move along with them to get back to your normal life. If the conditions persist for longer periods then make an appointment to see your doctor, immediately.
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