What You Need To Know About Body Mass Index (BMI) - Healthgarde Remedy For Obesity

What is the Body Mass Index (BMI)?

Body mass index, or BMI, is a way to help you determine if you are at a healthy weight for your height. BMI is a number based on your weight and height. The higher the number, the more body fat a person has. BMI is often used as a screening tool to decide if your weight might be putting you at risk for health problems such as heart disease, diabetes, and cancer.

Normal weight ranges: Body mass index (BMI)

BMI is used to broadly define different weight groups in adults 20 years old or older. The same groups apply to both men and women.

Underweight: BMI is less than 18.5

Normal weight: BMI is 18.5 to 24.9

Overweight: BMI is 25 to 29.9

Obese: BMI is 30 or more




This table shows us that a woman who is 5 ft. 4 in. tall is considered overweight (BMI is 25 to 29) if she weighs between 145 and 169 pounds. She is considered obese (BMI is 30 or more) if she weighs 174 pounds or more. A man who is 5 ft. 10

What are the risks associated with obesity?

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Obesity is not just a cosmetic consideration; it is harmful to one's health. In the United States, roughly 112,000 deaths per year are directly related to obesity, and most of these deaths are in patients with a BMI over 30. For patients with a BMI of over 40, life expectancy is reduced significantly. Obesity also increases the risk of developing several chronic diseases, including the following:

Insulin resistance. Insulin is necessary for the transport of blood glucose (sugar) into the cells of muscle and fat (which is then used for energy). By transporting glucose into cells, insulin keeps the blood glucose levels in the normal range. Insulin resistance (IR) is the condition whereby the effectiveness of insulin in transporting glucose (sugar) into cells is diminished. Fat cells are more insulin resistant than muscle cells; therefore, one important cause of insulin resistance is obesity. The pancreas initially responds to insulin resistance by producing more insulin. As long as the pancreas can produce enough insulin to overcome this resistance, blood glucose levels remain normal. This insulin resistance state (characterized by normal blood glucose levels and high insulin levels) can last for years. Once the pancreas can no longer keep up with producing high levels of insulin, blood glucose levels begin to rise, resulting in type 2 diabetes, thus insulin resistance is a pre-diabetes condition.

Type 2 (adult-onset) diabetes. The risk of type 2 diabetes increases with the degree and duration of obesity. Type 2 diabetes is associated with central obesity; a person with central obesity has excess fat around his/her waist so that the body is shaped like an apple.

High blood pressure (hypertension). Hypertension is common among obese adults. A Norwegian study showed that weight gain tended to increase blood pressure in women more significantly than in men.

High cholesterol (hypercholesterolemia)

Stroke (cerebrovascular accident or CVA)

Heart attack. A prospective study found that the risk of developing coronary artery disease increased three to four times in women who had a BMI greater than 29. A Finnish study showed that for every 1 kilogram (2.2 pounds) increase in body weight, the risk of death from coronary artery disease increased by 1%. In patients who have already had a heart attack, obesity is associated with an increased likelihood of a second heart attack.

Congestive heart failure

Cancer. Obesity has been linked to cancer of the colon in men and women, cancer of the rectum and prostate in men, and cancer of the gallbladder and uterus in women. Obesity may also be associated with breast cancer, particularly in postmenopausal women. Fat tissue is important in the production of estrogen, and prolonged exposure to high levels of estrogen increases the risk of breast cancer.

Gallstones

Gout and gouty arthritis

Osteoarthritis (degenerative arthritis) of the knees, hips, and the lower back

Sleep apnea

What Causes Obesity?

The balance between calorie intake and energy expenditure determines a person's weight. If a person eats more calories than he or she burns (metabolizes), the person gains weight (the body will store the excess energy as fat). If a person eats fewer calories than he or she metabolizes, he or she will lose weight. Therefore the most common causes of obesity are overeating and physical inactivity. Ultimately, body weight is the result of genetics, metabolism, environment, behavior, and culture.

Genetics. 

A person is more likely to develop obesity if one or both parents are obese. Genetics also affects hormones involved in fat regulation. For example, one genetic cause of obesity is leptin deficiency. Leptin is a hormone produced in fat cells and also in the placenta. Leptin controls weight by signaling the brain to eat less when body fat stores are too high. If, for some reason, the body cannot produce enough leptin or leptin cannot signal the brain to eat less, this control is lost, and obesity occurs. The role of leptin replacement as a treatment for obesity is currently being explored.

Overeating. 

Overeating leads to weight gain, especially if the diet is high in fat. Foods high in fat or sugar (for example, fast food, fried food, and sweets) have a high energy density (foods that have a lot of calories in a small amount of food). Epidemiologic studies have shown that diets high in fat contribute to weight gain.

A diet high in simple carbohydrates. The role of carbohydrates in weight gain is not clear. Carbohydrates increase blood glucose levels, which in turn stimulate insulin release by the pancreas, and insulin promotes the growth of fat tissue and can cause weight gain. Some scientists believe that simple carbohydrates (sugars, fructose, desserts, soft drinks, beer, wine, etc.) contribute to weight gain because they are more rapidly absorbed into the bloodstream than complex carbohydrates (pasta, brown rice, grains, vegetables, raw fruits, etc.) and thus cause a more pronounced insulin release after meals than complex carbohydrates. This higher insulin release, some scientists believe, contributes to weight gain.

The frequency of eating. The relationship between the frequency of eating (how often you eat) and weight is somewhat controversial. There are many reports of overweight people eating less often than people of normal weight. Scientists have observed that people who eat small meals four or five times daily have lower cholesterol levels and lower and/or more stable blood sugar levels than people who eat less frequently (two or three large meals daily). One possible explanation is that small frequent meals produce stable insulin levels, whereas large meals cause large spikes of insulin after meals.

Physical inactivity. Sedentary people burn fewer calories than active people. The National Health and nutrition examination survey (NHANES) showed that physical inactivity was strongly correlated with weight gain in both sexes.

Medications. Medications associated with weight gain include certain antidepressants (medications used in treating depression), anticonvulsants (medications used in controlling seizures such as carbamazepine [Tegretol, Tegretol XR, Equetro, Carbatrol] and valproate [Depacon, Depakene]), some diabetes medications (medications used in lowering blood sugar such as insulin, sulfonylureas, and thiazolidinediones), certain hormones such as oral contraceptives, and most corticosteroids such as prednisone. Weight gain may also be seen with some high blood pressure medications and antihistamines. The reason for the weight gain with the medications differs for each medication. If this is a concern for you, you should discuss your medications with your physician rather than discontinuing the medication, as this could have serious effects.

Psychological factors. For some people, emotions influence eating habits. Many people eat excessively in response to emotions such as boredom, sadness, stress, or anger. While most overweight people have no more psychological disturbances than

normal-weight people, about 30% of the people who seek treatment for serious weight problems have difficulties with binge eating.

Diseases such as hypothyroidism, insulin resistance, polycystic ovary syndrome, and Cushing's syndrome are also contributors to obesity.

Social issues: A link between social issues and obesity has been established. Lack of money to purchase healthy foods or lack of safe places to walk or exercise can increase the risk of obesity

Does it matter where body fat is located? (Is it worse to be an "apple" or a "pear"?)

The concern is directed not only at how much fat a person has but also at where that fat is located on the body. The pattern of body fat distribution tends to differ in men and women.

In general, women collect fat in their hips and buttocks, giving their figures a "pear" shape. Men, on the other hand, usually collect fat around the belly, giving them more of an "apple" shape. (This is not a hard and fast rule; some men are pear-shaped and some women become apple-shaped, particularly after menopause.)

Apple-shaped people whose fat is concentrated mostly in the abdomen are more likely to develop many of the health problems associated with obesity. They are at increased health risk because of their fat distribution. While obesity of any kind is a health risk, it is better to be a pear than an apple.

To sort the types of fruit, doctors have developed a simple way to determine whether someone is an apple or a pear. The measurement is called the waist-to-hip ratio. To find out a person's waist-to-hip ratio

measure the waist at its narrowest point, and then measure the hips at the widest point;

divide the waist measurement by the hip measurement. For example, a woman with a 35-inch waist and 46-inch hips would have a waist-to-hip ratio of 0.76 (35 divided by 46 = 0.76).

Women with waist-to-hip ratios of more than 0.8 and men with waist-to-hip ratios of more than 1.0 are "apples."

Another rough way of estimating the amount of a person's abdominal fat is by measuring the waist circumference. Men with a waist circumference of 40 inches or greater and women with a waist circumference of 35 inches or greater are considered to have increased health risks related to obesity.

What is the role of physical activity and exercise in obesity?

The National Health and Examination Survey (NHANES I) showed that people who engage in limited recreational activity were more likely to gain weight than more active people. Other studies have shown that people who engage in regular strenuous activity gain less weight than sedentary people.

Physical activity and exercise help burn calories. The amount of calories burned depends on the activity's type, duration, and intensity. It also depends on the weight of the person. A 200-pound person will burn more calories running 1 mile than a 120-pound person because the work of carrying those extra 80 pounds must be factored in. But exercise as a treatment for obesity is most effective when combined with a diet and weight-loss program. Exercise alone without dietary changes will have a limited effect on weight because one has to exercise a lot to simply lose 1 pound. However regular exercise is an important part of a healthy lifestyle to maintain a healthy weight for the long term. Another advantage of regular exercise as part of a weight-loss program is a greater loss of body fat versus lean muscle compared to those who diet alone.

Other benefits of exercise include

improved blood sugar control and increased insulin sensitivity (decreased insulin resistance),

reduced triglyceride levels and increased "good" HDL cholesterol levels,

lowered blood pressure,

a reduction in abdominal fat,

reduced risk of heart disease,

the release of endorphins that make people feel good.

Remember, these health benefits can occur independently (with or without) achieving weight loss. Before starting an exercise program, talk to a doctor about the type and intensity of the exercise program.

General exercise recommendations

Perform 20-30 minutes of moderate exercise five to seven days a week, preferably daily. Types of exercise include stationary bicycling, walking or jogging on a treadmill, stair climbing machines, jogging, and swimming.

Exercise can be broken up into smaller 10-minute sessions.

Start slowly and progress gradually to avoid injury, excessive soreness, or fatigue. Over time, build up to 30-60 minutes of moderate to vigorous exercise every day.

People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance.

What is the role of physical activity and exercise in obesity?

The National Health and Examination Survey (NHANES I) showed that people who engage in limited recreational activity were more likely to gain weight than more active people. Other studies have shown that people who engage in regular strenuous activity gain less weight than sedentary people.

Physical activity and exercise help burn calories. The amount of calories burned depends on the activity's type, duration, and intensity. It also depends on the weight of the person. A 200-pound person will burn more calories running 1 mile than a 120-pound person because the work of carrying those extra 80 pounds must be factored in. But exercise as a treatment for obesity is most effective when combined with a diet and weight-loss program. Exercise alone without dietary changes will have a limited effect on weight because one has to exercise a lot to simply lose 1 pound. However regular exercise is an important part of a healthy lifestyle to maintain a healthy weight for the long term. Another advantage of regular exercise as part of a weight-loss program is a greater loss of body fat versus lean muscle compared to those who diet alone.

Other benefits of exercise include

improved blood sugar control and increased insulin sensitivity (decreased insulin resistance),

reduced triglyceride levels and increased "good" HDL cholesterol levels,

lowered blood pressure,

a reduction in abdominal fat,

reduced risk of heart disease,

the release of endorphins that make people feel good.

Remember, these health benefits can occur independently (with or without) achieving weight loss. Before starting an exercise program, talk to a doctor about the type and intensity of the exercise program.

General exercise recommendations

Perform 20-30 minutes of moderate exercise five to seven days a week, preferably daily. Types of exercise include stationary bicycling, walking or jogging on a treadmill, stair climbing machines, jogging, and swimming.

Exercise can be broken up into smaller 10-minute sessions.

Start slowly and progress gradually to avoid injury, excessive soreness, or fatigue. Over time, build up to 30-60 minutes of moderate to vigorous exercise every day.

People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance.

Exercise precautions

The following people should consult a doctor before vigorous exercise:

Men over age 40 or women over age 50

Individuals with heart or lung disease, asthma, arthritis, or osteoporosis

Individuals who experience chest pressure or pain with exertion, or who develop fatigue or shortness of breath easily

Individuals with conditions or lifestyle factors that increase their risk of developing coronary heart diseases, such as high blood pressure, diabetes, cigarette smoking, high blood cholesterol, or having family members with early-onset heart attacks and coronary heart disease

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A patient who is obese

How can patients choose a safe and successful weight-loss program?

Scientists have made tremendous strides in understanding obesity and improving the medication treatment of this important disease. In time, better, safer, and more effective obesity medications will be available. But currently, there is still no "magic cure" for obesity. The best and safest way to lose fat and keep it off is through a commitment to a lifelong process of proper diet and regular exercise. Medications should be considered helpful adjuncts to diet and exercise for patients whose health risks from obesity clearly outweigh the potential side effects of the medications. Medications should be prescribed by doctors familiar with the patient's conditions and with the use of the medications. Medication(s) and other "herbal" preparations with unproven effectiveness and safety should be avoided.

Almost any of the commercial weight-loss programs can work but only if they motivate you sufficiently to decrease the number of calories you eat or increase the number of calories you burn each day (or both). What elements of a weight-loss program should a consumer look for in judging its potential for safe and successful weight loss? A responsible and safe weight-loss program should be able to document for you the five following features:

The diet should be safe. It should include all of the recommended daily allowances (RDA) for vitamins, minerals, and protein. The weight-loss diet should be low in calories (energy) only, not in essential foodstuffs.

The weight-loss program should be directed toward a slow, steady weight loss unless your doctor feels your health condition would benefit from more rapid weight loss. Expect to lose only about a pound a week after the first week or two. With many calorie-restricted diets, there is an initial rapid weight loss during the first one to two weeks, but this loss is largely fluid.

If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication regularly, you should be evaluated by your doctor before beginning your weight-loss program. A doctor can assess your general health and any medical conditions that might be affected by dieting and weight loss. Also, a physician should be able to advise you on the need for weight loss, the appropriateness of the weight-loss program, and a sensible goal of weight loss for you. If you plan to use a very low-calorie diet (a special liquid formula diet that replaces all food intake for one to four months), you should do so under the close supervision of a healthcare professional.

Your program should include plans for weight maintenance after the weight-loss phase is over. It is of little benefit to lose a large amount of weight only to regain it. Weight maintenance is the most difficult part of controlling weight and is not consistently implemented in weight-loss programs. The program you select should include help in permanently changing your dietary habits and level of physical activity, and altering a lifestyle that may have contributed to weight gain in the past. Your program should provide behavior modification help, including education in healthy eating habits and long-term plans to deal with weight problems. One of the most important factors in maintaining weight loss appears to be increasing daily physical activity. Try to be more active throughout the day and incorporate some simple calorie burners into your everyday routine. Even the most basic activities (such as taking an after-dinner walk, using the stairs at the mall or office instead of taking an escalator or elevator, parking your car farther away so you have a longer walk) can get you prepared for more regular exercise like walking or jogging. You may choose to incorporate an individually tailored exercise program into your schedule.

A commercial weight-loss program should provide a detailed statement of fees and costs of additional items such as dietary supplements.

Obesity is a chronic condition. Too often it is viewed as a temporary problem that can be treated for a few

months with a strenuous diet. However, as most overweight people know, weight control must be considered a lifelong effort. To be safe and effective, any weight-loss program must address the long-term approach, or else the program is largely a waste of time, money, and energy.

Conclusion

Maintaining your ideal body weight is a balancing act between food consumption and calories needed by the body for energy. You are what you eat. The kinds and amounts of food you eat affect your ability to maintain your ideal weight and lose weight.

Medical science has established that eating proper foods can influence health for all age groups. The U.S. Department of Agriculture's current dietary guidelines state the following:

Eat a variety of foods

Balance the food you eat with physical activity -- maintain or improve your weight.

Choose a diet with plenty of grain products, vegetables, and fruits.

Choose a diet low in fat, saturated fat, and cholesterol.

Choose a diet moderate in sugars.

Choose a diet moderate in salt and sodium.

If you drink alcoholic beverages, do so in moderation.

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The Basics of Snoring on the other hand

Snoring is a common condition that can affect anyone, although it occurs more frequently in men and people who are overweight. Snoring has a tendency to worsen with age.

Occasional snoring is usually not very serious and is mostly a nuisance for your bed partner. However, if you are a habitual snorer, you not only disrupt the sleep patterns of those close to you but also impair your own sleep quality. Medical assistance is often needed for habitual snorers (and their loved ones) to get a good night's sleep.

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What Causes Snoring?

Snoring occurs when the flow of air through the mouth and nose is physically obstructed. Airflow can be obstructed by a combination of factors, including:
* Obstructed nasal airways: Some people snore only during allergy seasons or when they have a sinus infection. Deformities of the nose such as a deviated septum (a structural change in the wall that separates one nostril from the other) or nasal polyps can also cause obstruction.

* Poor muscle tone in the throat and tongue: Throat and tongue muscles can be too relaxed, which allows them to collapse and fall back into the airway. This can result from a deep sleep, alcohol consumption, or the use of some sleeping pills. Normal aging causes further relaxation of these muscles.

* Bulky throat tissue: Being overweight can cause bulky throat tissue. Also, children with large tonsils and adenoids often snore.

* Long soft palate and/or uvula: A long soft palate or a long uvula (the dangling tissue in the back of the mouth) can narrow the opening from the nose to the throat. When these structures vibrate and bump against one another the airway becomes obstructed, causing snoring.

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Health Risks Associated With Snoring

Habitual snorers can be at risk for serious health problems, including obstructive sleep apnea. Sleep apnea creates several problems, including:

 Interruptions of breathing (lasting from a few seconds to minutes) during sleep are caused by a partial or total obstruction or blockage of the airway.

Frequent waking from sleep, even though you may not realize it.

Light sleeping. Waking up so many times a night interferes with the normal pattern of sleep causing more time to be spent in light sleep than in more restorative, deeper sleep.

The strain on the heart. Prolonged suffering from obstructive sleep apnea often results in higher blood pressure and may cause enlargement of the heart, with higher risks of heart attack and stroke.

Poor night's sleep. This leads to drowsiness during the day and can interfere with your quality of life and increase the risk of car accidents.

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