2 September 2020, Cagayan de Oro City — One of the most prevalent health and nutrition concerns is obesity. This is a condition that happens when an individual carries excess weight or having an excessive amount of body fat which can affect one’s health. On 21 August 1999, former President Joseph Estrada signed Proclamation No. 162 which declares that every first week of September is Obesity Prevention Awareness Week in the Philippines to promote awareness and actions to prevent obesity.
In the midst of the COVID-19 pandemic, a study reveals that obesity is related to a greater risk of a severe COVID-19 infection. Most of the young adults and older age with obesity appear to be at a particular risk and have the likelihood to be hospitalized with COVID-19, as studies show. Given the extremely high rates of obesity round the globe, we expect that a high percentage of the population who will contract coronavirus also will have a Body Mass Index (BMI) over 30. The World Health Organization defines overweight as a BMI greater than or equal to 25, and obesity greater than or equal to 30.
Furthermore, obese persons who become ill and need medical care present challenges in patient management because it is harder to incubate obese patients, it is often tougher obtaining diagnostic imaging (as there are weight limits on imaging machines), and patients are harder to position and transport by healthcare personnel.
To prevent obesity, here are healthy habits that you can start now:
- Avoid processed foods and frequent consumption of caloric dense foods.
Consumption of processed foods are linked to a better risk of obesity. Foods that are high in fat, salt, and sugar aren’t only unhealthy, but it also encourages overeating. So, lay off the chips and begin substituting water for soda for starters then start tweaking your diet to make sure that you simply integrate more whole foods and fresh fruits and vegetables to your meals and snacks.
Aside from the kind of food that you eat, how much you consume also matters. While the COVID-19 pandemic has compelled us to stay at home, some people frequent their visits to their refrigerators or pantries. As the principle of nutrition goes, always eat in moderation.
- Increase your physical activity
Healthy diet and physical activity always go hand-in-hand in decreasing the danger of obesity and even in combating it if you are obese or overweight.
Exercise, even in moderate amounts, can go an extended way in helping you load off excess weight. Do walking, stretching, dancing, gardening, household chores—anything to help you increase energy expenditure. Regular physical activity is good for our mental health, too. Adults are recommended to accumulate at least 150 minutes of physical activity every week.
- Make sure that you’re getting enough sleep
Sleeplessness can cause obesity in various ways. People that don’t get adequate sleep become too tired to exercise, decreasing the “calories burned” side of the weight-change equation. Moreover, sleeplessness also disrupts the balance of key hormones that control appetite, so people that lack sleep could also be hungrier than usual. Be sure to get 7-9 hours of sleep!
- Limit on your screen time
Nowadays, almost everyone is guilty of paying an excessive amount of time with their screens whether you’re playing mobile games or binge-watching your favorite shows on YouTube or Netflix. But the longer you spend in front of your phone, computer or television, the less opportunity you get to become physically active. Adding thereto is the incontrovertible fact that your screen time also can affect the quantity of sleep. Limit your screen time to no more than 1 hour; less is better.
- Visit your doctor or local health office
Most people don’t realize this, but a visit to your physician or rural health unit should be made of habit and not out of need. If you’re concerned about weight-related health problems, pay your doctor a visit and ask him or her about obesity management. You and your doctor can evaluate your current health condition, discuss health risks and appearance at your weight-loss options.
Attempting change habits is hard. However, the bulk of the problem can be felt when obesity or overweight happens. Obesity and other lifestyle related diseases pose health threats to our bodies, but these are preventable. As they say, “Prevention is always better than cure.” (PHA John Paul D. Navarro)
