Obesity

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258.   Reduce stress – Though occasional stress is not bad for health but excessive stress levels need to be kept manageable. Stressed eaters tend to gain more weight and demonstrate increased release of obesity promoting hormones. Elevated levels of stress hormones can have a negative effect on body composition by increasing breakdown of muscle mass and increasing the deposition of fat around the abdomen. Stress reduction training and relaxation techniques like Yoga, music, meditation, deep breathing, walking, exercise and adopting the right daily routine for eating, work, relaxation and sleep should prove helpful in leading a healthy life. A good social life with a circle of like-minded friends, keeping a pet and gardening hobby can also help beat stress and improve health. Sauna baths can be taken whenever possible 2-6 times per week. Spinal manipulation and body massage 2-3 times a week will prove beneficial in reducing stress. Alternate hot and cold showers stimulate the circulation and endocrine system.

259.   Get quality sleep – Make sure adults get 7-8 hours good quality sleep in a totally dark room without any light contamination. Children need much more sleep and older people less. Avoid sleeping during the day except for after lunch nap of 10-20 minutes: that too if your body needs. Sleep deprivation increases the risk of unhealthy eating, leading to weight gain. Sleep is prescribed by Nature and good sleep improves your defence mechanism.

260.   Avoid alcohol – Alcohol is a weight promoting calorie-dense carbohydrate and has nil nutrients. Alcohol excites the appetite and encourages overeating, resulting in weight gain. Excessive alcohol also depletes the body of vitamins A, C and B1, zinc, magnesium; and causes erosion of stomach and intestinal lining and damage to the liver, which is the basic organ for fat metabolisation. Alcohol also slows down your ability to burn body fat and it may lead to the storage of fat in the “beer belly” where it is most harmful. At parties nurse a single drink all evening and hit the dance floor as often as you can. However, many studies worldwide have found that one or two drinks, especially red wine containing a compound called resveratrol, has a beneficial effect in preventing cardiovascular diseases. Resveratrol is known to temper the damage done by fatty diets, helping to extend healthy life and battle fat-related disease.