Body Ache: Who is the Culprit?
Obesity and diabetes have been causing a global crisis as it increases health complications in young and old without race or gender discrimination.
Obesity involves an excessive amount of fat stored in our body by overeating, unhealthy food habits, and the absence of physical activity. Genetic and psychological factors can also contribute to excess fat storing in our bodies. There are other reasons like underlying medical conditions and certain drugs which can cause weight gain.
Obese people are more prone to type 2 diabetes as their body becomes insensitive to insulin production, also known as insulin resistance.
In a recent study, scientists point out that our love and commitment to the western high-fat diet can increase chronic pain in obese and diabetic people.
Chronic pain can occur anywhere in the body and last for several weeks disrupting our daily activities of life.
The link between polyunsaturated fats and chronic pain conditions points towards the omega- 6 found in western foods which play an important role in inflammatory and neuropathic pain.
Some examples of Omega- 6 Rich Foods are
· Processed snacks
· Fatty and cured meat
· Vegetable oil
· Sunflower oil
· Meat
A simple change in diet with foods rich in omega 3 fats can reduce pain conditions in obese and diabetic conditions.
Omega- 3 Rich Foods are
· Fish ( Mackerel, Sardines, Sea Bass, Salmon)
· Nuts ( Walnut, Hazelnut)
· Seeds ( Flaxseeds, pumpkin seeds)
· Kidney beans
· Broccoli
· Spinach
· Brussel sprouts
· Yogurt
· Oats
· Soymilk
· Eggs
Want to know if you are overweight?
1. Check your BMI
BMI = Weight ( KG) /Height(m)
If your BMI is more than 25, then you are overweight
The healthy range is between 18 and 25.
2. Measure your Waist
Waist circumference more than 100 cm in men and 63 cm in women shows excess fat in your body increases the risk of diabetes, cholesterol, and blood pressure.
3. Fatigue
People who are overweight tend to feel more tired and have low energy levels throughout the day. If it persists for more than a week, it’s time to seek help.
4. Pain
Physical inactivity can overload your bones and joints causing pain and inflammation.
Simple Steps to Improve Longevity and Quality of Life
· Reverse your diet by adding more foods rich in omega- 3 fats. Limit or avoid fast food or processed snacks, cured meats, and sugar which can reduce inflammatory pain.
· A low-carb diet can promote weight loss and reduce the risk of diabetes and overweight.
· Increase physical activity. Walking 30 minutes every day can burn your calories and help in weight loss.
· Avoid stress and sleep for 7 to 8 hours every day as it improves your immunity and strengthens your body.
· Strength training improves muscle power, burns more fat, and helps in weight loss.
SUMMARY
For better health and quality of life, it’s important to choose your diets carefully as it prevents disorders and even reverses chronic pain which can hinder the activities of daily living.
Making slow progress every day to better life choices concerning your health can have tremendous effects in the long run.
