Obesity in middle age may lead to cardiovascular disease and cancer! Nutritionist: Stay away from the three evils of obesity, 4 effective ways to combat them

Obesity has become a global focus, and 8 of the top ten causes of death are related to obesity. Obesity causes physical decline after middle age and may also lead to various cardiovascular and metabolic diseases, and even fatal cancers. Nutritionists also remind us to be especially careful about the three evils of obesity, including: snacks, processing, and sweetened drinks. We must stay away from them or reduce our intake. They also share 4 methods that can effectively combat obesity!

Study: 1 in 5 people worldwide may be obese by 2025

From 1975 to 2014, the proportion of obese men increased from 3.2% to 10.8%, while the proportion of obese women increased from 6.4% to 14.9%. Obesity has become a global issue. According to the latest research from the London Academy of Sciences published in The Lancet, by 2025, one in five people in the world may be obese. This phenomenon has become an "epidemic of severe obesity", calling on governments to pay attention and take action.

The prevalence of overweight and obesity among Taiwanese adults is 45.4%

Nutritionist Hou Wenyi from Catholic St. Martin's Hospital said that according to the National Nutrition and Health Status Changes Survey from 2013 to 2016 provided by the National Health Administration, the prevalence of overweight and obesity among adults in Taiwan is 45.4%, compared to 32.7% in the 1993-1996 survey. With such a large increase in the proportion, we should pay more attention to our own obesity problem. On the other hand, the 2020 National Health White Paper of the Ministry of Health and Welfare pointed out that the prevalence of childhood obesity is about 12%, the prevalence of overweight and obesity among boys is 15.5% and 14.7% respectively; the prevalence of overweight and obesity among girls is 14.4% and 9.1% respectively.

Adolescent obesity may turn into adult obesity! There are 5 major causes of obesity

Obese children have a 1/2 chance of remaining obese when they grow up, and obese teenagers have a 2/3 chance of becoming obese adults! Nutritionist You Weiming from the Catholic St. Martin's Hospital pointed out that the main causes of obesity include: a high proportion of high-fat diet, increased intake of sugary drinks, insufficient intake of vegetables and fruits, and insufficient physical activity.

Obese children have a 1/2 chance of remaining obese when they grow up, and obese teenagers have a 2/3 chance of becoming obese adults!

After the age of 30, people gain 2 to 6 kilograms of weight each year. The main reasons may be long-term static activities (long-term sitting, driving, playing with mobile phones), coupled with cheap high-calorie and low-nutrition food, insufficient exercise and a high-fat, high-sugar, and high-calorie diet, resulting in more and more modern people suffering from central obesity and civilization diseases.

The National Health Administration released statistics in 2019 that 70% of Taiwanese people do not exercise enough, and more than 76% of the people do not exercise for 150 minutes per week as recommended by the World Health Organization. According to the content published in the American Journal of Cardiology, 64% of Americans "do not" engage in regular physical activity, and gain 2 to 6 kilograms of weight each year after the age of 30. The main reasons may be long-term static activities (long-term sitting, driving, playing with mobile phones), coupled with cheap high-calorie and low-nutrition foods, insufficient exercise, and a high-fat, high-sugar, and high-calorie diet. As a result, more and more modern people suffer from central obesity and civilization diseases. The public is requested to pay attention to whether they, their families and children have obesity problems, and take action by adjusting their "diet" and "exercise" lifestyles to "get rid of obesity and get healthy."

Middle-aged obesity is harmful to health. Pay attention to cardiovascular, metabolic diseases and cancer.

Obesity is a chronic disease. Nutritionist Cai Yuqi from the Catholic St. Martin's Hospital mentioned that if a man's waist circumference exceeds 35 waists (90 cm) and a woman's waist circumference exceeds 31 waists (80 cm), it is considered abdominal obesity! Obesity causes physical decline after middle age and may also lead to various cardiovascular and metabolic diseases, making people more susceptible to type 2 diabetes, osteoarthritis, stroke, heart attack, and even fatal cancers and cardiovascular diseases, such as colorectal cancer, cerebral hemorrhage, and myocardial infarction. Once it happens, not only will you be sad, but it may also drag down the entire family.

Studies have shown that when obese people lose more than 5% of their body weight (for example, an adult weighing 90 kg loses 5 kg), it can bring many health benefits, such as improvement in chronic obesity-related diseases such as hypertension, diabetes, and knee joint discomfort.

【4 effective ways to combat obesity】

Tip 1: Eat 5 servings of fresh fruits and vegetables every day

There are three harmful factors that cause obesity: snacks, processed foods, and sweetened drinks. You must stay away from them or reduce your intake.

Choose fresh ingredients to prepare meals for your family, and follow the principles: less oil, less salt, less sugar, and less sauce. It is recommended to consume 5 servings of fresh vegetables and fruits every day, as well as a balanced intake of fresh milk, nuts, brown rice, etc. Avoid foods that can easily cause obesity, such as biscuits, cakes, potato chips, fried chicken, fast food, and sugary drinks. Eat with your children, and master the eating habits of regular and fixed meals, three balanced meals, and carry an environmentally friendly water bottle, and encourage them to drink boiled water.

Weigh yourself at a fixed time every day to remind yourself to maintain a healthy weight. If you gain weight, you can immediately notice it and adjust your lifestyle and eating patterns.

Tip 2: Live a dynamic life and avoid sitting for long periods of time

The National Institutes of Health has confirmed that 90 minutes of exercise per week can reduce mortality by 14% and extend life by 3 years. It is recommended that children and adolescents should accumulate at least 60 minutes of moderate physical activity every day. For adults, studies have shown that to prevent weight gain, moderate physical activity must be performed for 150-250 minutes per week; and to achieve significant weight loss, moderate physical activity must be performed for 225-420 minutes per week. It is recommended to lose 0.5 kg per week as a principle, with the ultimate goal of achieving ideal weight. If you follow this principle, you must reduce your calorie intake by at least 500 calories per day. It is recommended to control your diet and engage in physical activity at the same time. The daily sitting time should not exceed 2 hours, and the amount of physical activity should be increased by walking, climbing stairs, doing aerobics, riding a bicycle, and arranging family activities on holidays.

Tip 3: Get enough sleep and have a regular life

Getting enough sleep can help the body metabolize well. It is encouraged to develop regular living habits, avoid going to bed late and staying up late which gives you the opportunity to eat indiscriminately, and sleep at least 8 hours a day.

Tip 4: Weigh yourself every day

Weigh yourself at a fixed time every day to remind yourself to maintain a healthy weight. If you gain weight, you can immediately notice it and adjust your lifestyle and eating patterns. Nutritionist Lai Bo-hong from Catholic St. Martin's Hospital explains how to calculate healthy weight:

Adult: 22×Height(m)×Height(m)

Seniors: 24×Height(m)×Height(m)