It is essential to cut down those excess kilos and keep your kidneys healthy. Dr Sukhvinder Singh Saggu shares tips that will help you lead a disease-free life
Is your body mass index (BMI) above 30? Then, you are obese. Obesity is a silent killer and the mother of all diseases. The number of obese people is increasing at a rapid rate all over the world. Obesity involves a large amount of body fat and puts you at the risk of many health problems ranging from diabetes, hypertension, cancer, and kidney problems. Causes of obesity can be attributed to factors like genetic, behavioral, metabolic, and hormonal influences on body weight. Eating a lot of calories, polycystic ovary syndrome (PCOS), frequent and overeating, eating sugar-laden food items, and lack of physical activity can also be the culprits that lead to weight gain.
Nowadays, even kidney problems are on the rise in people. Those who are obese and also have hypertension and Diabetes can also suffer from kidney disease. Obesity also raises the chances of factors like diabetes and hypertension that cause chronic kidney disease (CKD). In those with obesity, the kidneys work harder above the normal level to filter blood and remove toxins, waste, and water and one may suffer from chronic kidney disease (CKD) in the long run.
Taking the steps mentioned below will ensure that you lead a healthy life and prevent obesity and kidney problems
Exercise on a daily basis: Want to grill that excess fat? Wish to wear clothes of your choice? Then, you will have to take up any physical activity of your choice like swimming, cycling, Parkour, Pilates, High-intensity interval training, aerobics, Mixed Martial Arts, jogging, brisk walking, strength training, and yoga to stay in shape. Exercise for five days per week to melt that excess fat and gain muscle mass. Not only this, even meditation can be helpful as it can allow you to de-stress as stress can lead to weight gain.
Say no to processed foods: Try to limit your intake of processed foods by substituting them with healthy ones. Eat makhana instead of chips. Try to substitute colas or other sugary drinks with water. Avoid overeating and binge eating. Instead, eat whole fruits, vegetables, grains, pulses, and legumes. Stick to home-cooked food. nSet a proper sleep schedule: Are you a night owl? Do you have insomnia? Then, you must try to stick to a good sleep routine and get a minimum of eight hours of sound sleep. Not doing so can lead to weight gain. Yes, you have heard it right! Not sleeping properly can disrupt the balance of important hormones that tend to control one’s appetite. Hence, those who don’t sleep properly may feel more hungry than usual.
Limit your screen time: It is time to cut down on your mobile usage. Avoid spending a lot of time on your computer and TV. One should opt for a digital detox and go gadget-free for a day. Sitting in one place and using electronic gadgets will make you gain weight.
The writer is Bariatric and Laparoscopic Surgeon, Apollo Spectra hospital, Karol bagh, New Delhi