Maintaining a Healthy Body Weight

throughout history, cultures like the Romans and ancient Chinese saw obesity as a sign of wealth, beauty, and strength. However, today, obesity is a health and aesthetic issue that can lead to psychological problems. This shift is due to increased awareness of the negative impacts of obesity on health of the body, which can cause up to 47 chronic diseases and affect individual productivity.

In modern societies, ideal beauty standards emphasize slimness and fitness, leading many, especially girls, to pursue these ideals. This pursuit can negatively affect health, causing extreme thinness, along with other genetic, health, and psychological factors contributing to being underweight.

Obesity and Its Health Risks

According to the World Health Organization, about 1.9 billion people are obese, while around 462 million are underweight. Obesity poses significant health risks, including:

– Type 2 diabetes

– Liver and gallbladder diseases

– Heart diseases and strokes

– Depression

– Sleep apnea

– High blood pressure

– Certain cancers (breast, endometrial, colon)

Preventing Obesity

To avoid obesity, consider the following:

1. Eat Fiber-Rich Foods: Vegetables, fruits, whole grains, legumes, and nuts help speed up digestion, control blood sugar, limit fat absorption, and increase fullness.
2. Drink Water: Water boosts metabolism, helps burn fat, and reduces appetite when consumed before meals.
3. Exercise Regularly: Exercise builds muscle and burns excess calories.
4. Limit Saturated Fats: Replace them with healthy unsaturated fats found in fish (mackerel, salmon, tuna), avocado, nuts, sesame seeds, olive oil, and vegetable oils.
5. Divide Meals: Smaller, more frequent meals ease digestion.
6. Manage Stress: Avoid emotional eating and ensure adequate sleep.

Risks of Being Underweight

Just as obesity has its risks, extreme thinness can lead to:

– Anemia

– Weak immune system

– Osteoporosis

– Hair and skin problems

– General weakness and fatigue

– Menstrual and pregnancy issues

– Fertility problems

– Dehydration

– Constipation, stomach pain, and ulcers

Preventing Underweight Issues

To avoid the risks of being underweight:

1. Follow a Nutritious Diet: Ensure a variety of essential nutrients.
2. Set Meal Times: Eat at regular intervals.
3. Avoid Smoking: Smoking can suppress appetite.
4. Manage Stress: Reduce anxiety and emotional stress.
5. Exercise: Regular physical activity promotes overall health.
6. Get Enough Sleep: Adequate rest is crucial for health.

Monitoring Body Weight

Regularly check your weight and body mass index (BMI) to maintain a healthy weight. BMI is calculated by dividing weight (kg) by height (m²). Interpretations are:

– BMI < 18.5: Underweight

– BMI 18.5-24.9: Healthy weight

– BMI 25-29.9: Overweight

– BMI ≥ 30: Obese

In Conclusion, True beauty lies in health and mental well-being, not just body weight and shape. Let’s care for our bodies and strive for balance in all aspects of life for a healthy and fulfilling life.