Tag Archives: overweight

Is Your Sodium Intake Aging You Faster?

The bodies of different people age at different rates. The exact biological reasons for the rate of aging are not known as yet, but there are many theories behind it. If you indulge in processed, salty foods and/or high sugar foods and are also overweight, then you are at a serious risk of aging faster.

Sodium is an essential mineral need by the human body, but most of us eat more than we actually need to. Sodium exists mostly in all foods but the amount varies. The main reason of for adding salt to foods is to enhance flavour, to preserve and maintain food texture. Sodium is a vital component needed for proper functioning of the nervous system in the body. Sodium chloride is what exactly is found in most foods. But excess of it can be harmful in the long run. High intake of sodium can lead to hypertension and stroke. Over consumption of sodium may even get you into trouble of contracting oedema, cardiovascular disorders and may synergistically accelerate the ageing process by affecting your metabolism.

A lot of research studies are on to explore telomeres. In recent years telomeres have been associated with many age related disorders. According to researches it had been found that intake of high sodium foods has negative effect on the length of telomeres. Telomeres are basically the caps at the end of chromosomes. They have a particular length and these telomeres gradually shorten with time, which according to studies could be key to the rate of aging. Shorter telomeres have been associated with the ageing process. Telomeres are crucial for chromosome stability also. There are several other factors which have been associated with the shortening of telomeres such as smoking, aging, physical inactivity, high level of body fat and many more. Nowadays, youngsters are indulging in too many processed food loaded with sodium viz., not only table salt but added preservatives also like mono sodium glutamate, sodium bisulphite, sodium nitrite, sodium nitrate and many more.

Some of the foods which have high content of sodium include pickles, beef, bacon, salami, soya sauce, salted peanuts, fried potato chips, canned vegetables and some processed cheeses.
Scientists found that among overweight and obese teenagers, those with a high sodium intake had significantly shorter telomeres than those in the low intake category. It had been proved people with lower sodium intake in their diet have longer telomeres than people with high sodium in their foods. Every time a cell divides, the telomeres get shorter and there comes a time when cells stop dividing and eventually die.

It is difficult to limit sodium content in today’s day and age where markets are flooded with limitless dangerous processed foods and beverages. What you can do though to reduce your sodium intake, is to cut down or minimize your processed food consumption, as most of our sodium intake comes from restaurant foods and processed foods. Opt for home cooked food or low sodium foods as per your body’s requirement. Drink plenty of water as it flushes out excess sodium from your body. Daily dietary requirement of sodium is around 2400 mg per day for a normal healthy adult. If you are hypertensive, overweight or are medically obese, then you must lower your sodium intake and this should help you to slow down or delay your aging process and prevent cardiovascular diseases.

Some tips that you could follow to delay aging are:

1. Try to add herbs and spices instead of salt to your food, for enhancing flavour.
2. Make it a habit to read the label on the food packet and see the amount of sodium in it.
3. Try to avoid adding more salt to your meals.
4. Don’t mislead yourself by thinking that organic salt, sea salt or natural salt might be healthy or harmless to you. Salt is always salt and contains sodium.
5. Try to improve your snacking habits by opting for fruits or nuts rather than a packet of chips or fries.
6. Choose fresh fruits and vegetables over canned or processed foods.

Follow these tips and you’ll control your sodium intake

— this article is written by a dietitian @ FitHo
Enjoyed reading?
Get diet, weight loss tips on email.
Email Gender Join for free
Age Goal
invalidplease enter a valid email address

You Could Blame Your Genes For Being Fat

You could blame your genes for being fatThe common excuse of being born with a slow metabolism is actually true for some people, say researchers. Fat has become a war for each and everyone in the developed world. A large percentage of the population is faced with obesity and overweight related health issues. The interesting part is that there are lots of people who despite eating what they want and never exercising, do not put on any unhealthy weight. Now the question arises that – Why, do some people seem to eat what they like and not put on weight, while others who watch their diet and exercise struggle to shed any fat?

Researchers have found that some people are born with genetic mutations that slows their metabolism rate, according to a new study from Cambridge Universtity. Slower metabolic rate could lead to severe obesity. The genetic mutation discovered by University of Cambridge researchers is quite rare. However, this is the first time scientists have been able to find genes that slow down metabolism and affect calorie processing.

The gene KSR2 is from the class of scaffolding proteins, which make sure that the cells are processing signals from hormones such as insulin. The latest study found that mutations in these genes led to disruption of a critical pathway, which disables the cell and hinders the breakdown of glucose and fatty acids. This gene will ultimately slow down metabolism and increase appetite. This increase leads to the body storing more fat. You would be hungry and wanting to eat a lot, and you would not want to move because of a slower metabolism and would probably also develop type 2 diabetes at a young age,” lead researcher Prof Sadaf Farooqi told the BBC

KSR2 is most active in the brain and it affects the way individual cells interpret signals, such as the hormone insulin, from the blood. This, in turn affects the body’s ability to burn calories. The amount and type of food eaten, as well as levels of exercise, directly affects weight, but some people at a higher risk of becoming obese, compared to others.

But researchers have said that this kind of mutation is very rare in humans in comparison to animals. So, one should not depend always on the fact that genes are the problem with high fat levels. Undoubtedly genes are one of the reasons for obesity, but on the other hand there are other factors also which contribute, such as an unhealthy dietary regime and low levels of physical activity.

Don’t feel jealous of people with slim waists. If you have a tendency to gain unhealthy weight, combat it with a healthy diet and regular exercise. It will even increase your longevity and prevent many diseases.

— this article is written by a dietitian @ FitHo

TV in the Bedroom Might Be Linked to Childhood Obesity

Obesity is amongst the most common health problems among the youth today. There can be many reasons that lead to obesity such as overeating, medical condition, no physical activity, etc. In a recent national study, researchers from the Geisel School of Medicine at Dartmouth and the Dartmouth-Hitchcock Norris Cotton Cancer Center found that having a television in th bedroom was a significant predictor of adolescent weight gain. The researchers have observed that children who have televisions in their bedroom put on much more weight and show high BMI parameters than those who don’t.

The researchers said they don’t know the exact reasons for the weight gain but they offered two possibilities: greater exposure to food advertising and disrupted sleep patterns, including later bedtimes and poorer sleep quality.

Sleep deprivation is one of the adverse effects of having a television in the bedroom. Sleep is very necessary for our health. At least 7-8 hours of sleep a day is required. It is seen that children with televisions in their bedroom, have sleep problems and ultimately gain weight. According to experts “When kids have TV in the bedroom, they isolate themselves from the family,” he added. “They tend to go to bed later. They tend to be less active. They tend to snack on junk food. All of this will increase weight.”

It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough hours of good quality sleep, your metabolism will not function properly.

Also, when you are sleep deprived, you will automatically feel low on energy and will grab something unhealthy to eat, which will gradually give you unwanted fat.

Bedroom televisions linked to increase in BMI

Results of one of the study revealed that having a television in the bedroom was linked to an excess BMI of 0.57 at 2 years after study baseline and an excess BMI of 0.75 at 4 years after study baseline. Furthermore, they say a bedroom television may increase exposure to child-targeted food advertising.

It becomes important to conduct parental education regarding this issue which can affect the child’s health. It is important to keep the youngsters in discipline in their daily routine. Removing the television from the bedroom could tackle the problem of obesity to some extent.

— this article is written by a dietitian @ FitHo

Does Belly Fat lead to Breathing Difficulties?

Are you suffering from any breathing difficulties or respiratory problems? According to French researchers, carrying excess weight around your belly may lead to a long list of respiratory and breathing problems. In fact, it was found in a study that people with belly fat had higher traces of respiratory diseases and problems.

Belly fat is the fat which pads our internal organs from shock, and is found underneath the abdominal wall. Excess belly fat may affect breathing by pushing on the diaphragm and chest wall, making it harder for the lungs to fill with air. The weight of the fat on the chest wall decreases the amount of room for air in the lungs. It also pushes up on the diaphragm, restricting its movement, particularly when bending over or lying down.

Being overweight puts a burden on your entire body. More oxygen must be moved around for the excess tissues; which causes the heart to work harder and places a greater burden on the cardiovascular system. It becomes more difficult to breathe when someone is overweight. Dr. Edelman says diseases like asthma tend to be more severe in individuals with higher fat levels. Other respiratory diseases are also found to be more severe in overweight individuals.

The American Heart Association considers a waist circumference of more than 35 inches for women or 40 inches for men to be abnormal. For people of Asian descent, waist circumference should be less than 31 inches for women and less than 37 inches for men.

Being overweight is not good for health. You can overcome a lot of health issues by simply losing excess fat on your body. Losing weight is possible by following healthy eating habits coupled with regular exercise. A good nutritious diet and regular exercise go hand-in-hand.

So, if you are carrying excessive fat around your belly, then start taking steps towards getting rid of it. Not just respiratory problems, but excess fat is the cause of many life threatening diseases. Not only will you look good and feel better, low fat levels will even help you increase your longevity. All it takes is a regular exercise routine and a nutritious, balanced diet.

— this article is written by a dietitian @ FitHo

Obesity is a Cause of Infertility

Obesity is a concern not just for causing metabolic disorders but effects other systems in our body such as infertility in women who are overweight. Infertility in itself is a major problem in women which is caused by irregular periods or menstrual cycle. Weighing more than the usual weight further causes this irregularity in menstrual cycle which leads to infertility.

Pregnant Woman (Cr/freedigital)

Polycystic Ovary Syndrome is a problem in women where women experience irregular periods and one of the major reasons for infertility. PCOS is related to weight gainReducing weight is the best recommended & most natural way of regulating your menstrual cycle and reducing the chances of infertility.

Research study by Academic Medical Center in The Netherlands shows that women who had regular periods were fertile but when these women were overweight experienced irregular periods leading to infertility. It said that women who were above their normal weight or obese had the same problem of infertility.

If you are having irregular periods and you are obese or overweight then you should start losing weight to make the cycle regular. Look for a professional weight management company that can help you lose weight gradually managing your diet and exercise. Start losing weight and bring a healthy lifestyle change to get healthy and increase the chances of ovulation. (more…)

— this article is written by a dietitian @ FitHo

Being Thin Does Not Mean Being Healthy

Increased body fat percentage and being overweight result in lifestyle disorders that cause heart disease, hypothyroid, diabetes, obesity and high blood pressure. Excessive saturated fat consumption increases the cholesterol levels in the body. Certain types of fat are bad for health and some are  equally important which are commonly referred to us essential fat without which the body will fail to absorb and process nutrition in the body. Read here to know more about this.

The distribution of fat varies between gentics and gender. Women tend to store more subcutaneous fat which is under their skin. Distribution of fat in women is generally in their hips and thighs area while men tend to store more fat in the middle area or the abdomen. Once the person enters adolescence the fat cells don’t increase in number instead they only increase or decrease in size. Its the male and female hormone that decide the fat deposit destination in the body. For example women with big bellies are considered  to have higher levels of testosterone ( male hormone) in their system that causes fat accumulation on the stomach. While if men have large hips its due to the high levels of estrogen (female hormone) in that body part.

We presume that fat people are more prone to metabolic disorder ( also known as lifestyle disorders) but a study by Ruth Loos at the Medical Research Council in the U.K. found that lean people with a specific genetic variant were equally at risk of diabetes, heart disease even though the reports confirmed lower fat percentage in the body. (more…)

— this article is written by a dietitian @ FitHo

Weight Management Tips

People who are overweight, weight loss is the most obvious first step and but once that has been controlled the most critical and difficult step is to manage the weight. Most people find managing weight more difficult than to actually losing weight. There are simple ways of weight management and we will share them with you through this article.

Weight Management(Cr/freedigital)

There is a basic logic behind weight imbalance i.e. you are eating more than you are burning. Simple to say but that is the biggest hurdle. Here are some easy tips on how to get started.

Watch what you buy to eat: Opt for more natural and fresh foods as they not only provide essential nutrition to the body but also keep you fuller for long. Even while shopping for packaged foods that claim to be made of natural ingredients read the ingredients carefully. Insure the first ingredient is natural and the main ingredient is the actual  food instead of sugar or some artificial flavouring used.

Be smart while eating out: Its not that there are only unhealthy options available when you are eating out. Every cuisine can be cooked in a healthy way or has healthy options. Learn to know whats the healthiest option available on the menu. If need be ask the chef on how the dish is prepared or to recommend something healthy for you.

Stop when you feel full: Listen to your stomach and not your heart. Even if the food is delicious and its your favorite dish learn to draw a line. You can have that dish anytime you want and its easily available. Gone are those times where you didn’t know when you will get to eat your favorite food next. With the food revolution your favorite dish is available at every corner or can be easily made at home. This will help you control your portions more effectively.

Get Active: You can simply start this by conditioning yourself to not sitting in one place for more than 2 hours. Some people have desk jobs are bound to get stuck to the chair. You can still work around it. Get up and get yourself a glass of water or tea. Walk to your colleagues work station to discuss the work instead of speaking on the intercom. There is a study that shows that people that are more active have lesser weight issues than people who are not. Get active to be a part of the fit list.

Hunger Pangs: Your body needs food but if you have three proper meals eaten on time and eaten well  this will take care of these recurring hunger pangs at odd hours. Also you feel hungry as often as you condition your body to eat food. The more food you will eat the more hungry you will feel over a period of time. Its all about setting a routine. That doesn’t mean that you eat your dinner before 7: 00 pm, it simply means that ensure you finish your dinner at least 2 hours before your bed time.

With these easy weight management tips you will see managing weight will be a lot easier. You can also look at friends and family for support to help manage your weight better. Involve them in your quest to get fitter. This will help not only push you to staying on track but also get your support group healthier.

— this article is written by a dietitian @ FitHo

Study says Lose Weight to Earn More

Could being fat make you lose your job or make you earn lesser than your co-worker? A recently published study shows a noticeable correlation between overweight and a decreased employment rate. This shows that a lean person could thin your chances for a job or a good salary.


It has been noticed that people have suffered monetary loss in getting appraisals, packages  and job offer. This stands true in companies where there is  direct interface between the company and client. Especially service industry like aviation, hospitality, beauty, marketing, PR employ attractive and fit employees as good presentation is critical to their business. This ideology is gaining relevance and is slowly been accepted and followed by many companies world over.

In fact a study by Judge and Cable tells that especially women who were underweight fetched a higher salary than their fat counterparts.

Besides the physical attributes employees that are fitter have better mental health, stronger immunity, are less stressed, are mostly happy which reflects in their performance. Employers want to invest in stable resources that help grow their business.You can also get an edge for yourself and demand a higher salary package by getting fit and looking good.

Tips To lose weight (more…)

— this article is written by a dietitian @ FitHo

Lose Weight and Stop Snoring

Snoring is a result of blockage or obstruction of breathing. It is not as big a problem as it may seem but can be irritating at times when you want to sleep and the person next to you is snoring. Snoring is a sign telling us that there is a problem in breathing while one sleeps and take action in curbing the problem before it becomes big and chronic.

Some people have a problem that they can not breathe during sleep due to snoring. This is called Apnea. Body takes immense pressure on the body, unable to take in oxygen properly. Hypertension, hyperactivity and heart problems are more common in people who snore. People who snore probably don’t get good quality sleep due to breaks during sleep because of
breathing. For people with greater difficulty in snoring can cause problems to the brain due to lack of oxygen going to it.

Sleep researchers in Israel examined more than 2,000 sleep apnea patients, for example, they found that 54 percent were positional, meaning they snored only when asleep on their backs and the rest were non positional.

Other studies shows weight plays a major role. According to the National Sleep Foundation, in people who are overweight, slimming down is generally the best way to cure sleep apnea and end snoring for good. People who were overweight saw reduction in snoring when they lost weight.

Due to increasing obesity rates snoring is picking up with kids too which is not a healthy sign. If you snore at night then try sleeping on your side and not your back, it may help. If that is not of any help to you then reduce your weight maybe you get away with the problem and sleep tight.

With the help of some breathing exercises and reducing alcohol and smoking snoring can be curbed. Sleeping on the side can help in reduction of snoring. Most importantly a healthy diet and some exercise plays a great role in maintaining a balance in the body.

— this article is written by a dietitian @ FitHo

Caution: Child Obesity in India on the Rise

Pizza’s & Burgers  and junk food joints have become a hot spot for children now a days to fill their tiny stomach’s. Well, pizza’s & the burgers taste nice and exciting but are unable to provide the nutrition that is required for healthy living. Obesity in children has tripled in the past two decades and an alarming concern for us to take note of the fact. The rate of development of mind and body in children decreases with junk food due to the empty calories it provides. A regular pizza provides about 600-800 calories whereas a burger provides you with around 300 calories.

Obese Child

A research report written about a study on Prevalence of overweight and obesity among children and adolescents. According to that report 16 % children 6-19 year old are overweight or obese
“this is three times what it was before. In addition, this report brings out the fact that also during this same time period an additional 15% were “at risk of becoming overweight”.

Researchers also warn that children who are fed with junk food have lower IQ than their counterparts who ate nutritious food.  Junk food may fill the stomach but cant provide the quality of energy which nutritious foods provide. Junk foods are high in saturated fat and oil which leads to high cholesterol levels make you feel lazy and drowsy, resulting in lower concentration levels in children. Junk food decrease the efficiency which is important for children. Heart related diseases are growing with obesity and weight gain is normal for people on a junk food diet.

Once the habit is developed for junk food, it gets very difficult to get rid of the addiction. To ensure that kids do not make this unhealthy lifestyle a permanent part of their life one should start inculcating good nutritional habits from the beginning. Ensuring enough physical activities is an equally important aspect of every child’s growth. In case you need professional assistance to get you started on a healthier lifestyle for your family call us for a free consultancy and speak to our expert now.

— this article is written by a dietitian @ FitHo