‘The diet our ancestors ate did not increase obesity’

 ‘The diet our ancestors ate did not increase obesity’

Currently, social media is flooded with health, weight loss tips, and diet-related content.

‘The diet our ancestors ate did not increase obesity’

Nutritionist Modnath Poudel mentioned that weight loss alone is not an indicator of health, but a balanced diet, adequate sleep, and a healthy lifestyle should be the main priority.

Rather than following the propaganda in the name of weight loss on social media, he said that attention should be paid to expert advice and a diet based on scientific evidence.

Nowadays, healthy lifestyle, weight control, and diet-related topics are widely discussed from social media to households. Many people are following various diet plans, supplements, slim teas, and online advice with the aim of losing or gaining weight.

What is really needed to stay healthy? Is weight loss the main indicator of health? Is all the advice given on social media trustworthy? Focusing on these topics, online journalist Sumitra Luitel spoke to nutritionist Modnath Poudel. Here is an edited excerpt from the conversation with Poudel:

Is weight loss the main indicator of health?

A person should first aim to become ‘healthy’, not ‘fat’ or ‘thin’. The attitude towards the body has been changing in society over time. While obesity was once considered a sign of wealth, now there is a growing tendency to view obesity as a disease or weakness. However, health is more important than body size.

If a person is healthy, his or her weight, height, and physical structure are more likely to be naturally balanced. Therefore, before losing or gaining weight, one should adopt a diet and lifestyle that keeps the body healthy.

Traditional Nepali Food: Is it the basis of a balanced diet or not?

The traditional and local foods eaten in Nepali society are naturally balanced. Taking dishes like Thakali as an example, traditional food has a good balance of carbohydrates, proteins, fiber, and other nutrients.

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How many steps should you walk daily to prevent weight gain?

The food eaten by previous generations did not cause obesity or malnutrition. But now, as food options increase, people are becoming more confused. With the introduction of new food items, processed foods, and genetically modified (GMO) foods in the market, confusion about what to eat and what not to eat has increased.

For lunch and dinner, you should prioritize your traditional and body-accepted food as much as possible. Breakfast should be adequate, nutritious, and balanced. If breakfast and main meals are organized, some weaknesses in snacks in between will not have a big impact.

Is the same diet suitable for everyone?

Everyone's body is different. Even among members living in the same family and eating the same food, some gain weight while others lose.

The main reason for this is the difference in the body's metabolism, digestive process, health condition, age, hormones and lifestyle. For example, metabolism may be slow in people with thyroid. But metabolism may also be slow in people without thyroid for various reasons.

Therefore, it is not scientifically correct to cut down on food or adopt someone else's weight loss method just because you have gained weight. First of all, it is necessary to find out the root cause of weight gain or loss.

What is the concept of 'Food is Medicine'?

'Food is Medicine' is the concept of 'using food as medicine'. Its main message is not to depend on medicine only after getting sick, but to prevent disease and promote health through proper nutrition in daily life.

According to the World Health Organization, many non-communicable diseases, including heart disease, diabetes, high blood pressure, obesity, etc., are directly related to diet and lifestyle.

For example, antioxidants found in fruits and green vegetables help fight free radicals that damage the body. Fish, chia seeds, and walnuts, which are rich in omega-3 fatty acids, can help improve heart health.

A healthy diet can help control many health problems. But that doesn’t mean making food a substitute for medicine. For example, eggs are an excellent source of protein. But not everyone’s body digests eggs the same way. You may need to change your eating habits if you’re sick. So just because a food doesn’t work for someone doesn’t mean it’s bad for everyone.

Diet advice on social media: How much should you trust?

Social media is flooded with health, weight loss, and diet-related content. While some content is scientifically based, most content is created for personal experience, business gain, or popularity.

When looking at any health-related material, the first thing to do is to evaluate who the person is presenting it to, what their expertise is, and whether the information they provide is based on scientific evidence.

A cardiologist can give advice on heart issues, a hormone specialist can talk about hormone issues. Similarly, a dietitian can talk about nutrition. The role of a dietitian and nutritionist is important. Advice given by an expert in one field on another field should also be critically evaluated.

How true are the claims of Slim Tea, Garcinia Cambogia and miraculous weight loss?

Nowadays, products such as Garcinia Cambogia, Slim Tea, Slimming Coffee are being widely promoted on social media and in the market. These products claim to reduce weight quickly.

But no single food or drink can make a person thin or fat. Body weight is the result of the overall lifestyle, diet, sleep, physical activity, mental health and biological state.

If someone starts to eat less by drinking Slim Tea, they may lose weight for a while. But that is not a healthy way. It can lead to nutritional deficiencies, weakness and other health problems in the long run.

A balanced diet, adequate sleep, regular physical activity and a healthy lifestyle are the only sustainable ways to control weight. No ‘magic’ product or ‘one-size-fits-all’ solution can provide a long-term solution.

Do doctors and dietitians play different roles?

Both doctors and dietitians aim to improve the health of patients, but their scope of work is different. While doctors diagnose, test, and administer medications, dietitians help improve health and manage diseases through nutrition. Therefore, it is not appropriate for a dietitian to try to stop medication or replace a doctor's treatment regimen.

Similarly, it is more effective for a doctor to collaborate with a dietitian when necessary rather than providing detailed nutritional advice. Multidisciplinary collaboration is necessary for the patient's well-being.

What should be done to get rid of the misconceptions spread in the name of losing weight and improving health?

The biggest challenge today is the growing confusion among people. Due to social media, advertising, and incomplete information, people sometimes try to completely avoid a certain food, and sometimes they consider a certain food to be a miracle solution.

In fact, the basis of health is a balanced diet, adequate sleep, regular physical activity, stress management, and eating according to individual needs. Not one diet, one medicine, or one solution is suitable for everyone.

Therefore, there is an increased need to prioritize scientific evidence, qualified expert advice, and the needs of one's body over the myths spread in the name of weight loss or health improvement.

Obesity increases during the festival, how to control it?

 Obesity increases during the festival, how to control it?

During festivals like Dashain, people eat and drink to their heart's content. Let's not talk about others, health-conscious people are also saying - 'It's fun to eat during the festival, it's fun!'

Its results start to be seen after the end of the festival. Body weight increases, diabetes makes you lose weight, cholesterol makes you sad. Then they start saying, 'What should we do now?'

Carelessness during the festival

During the festival, we eat with our heart rather than our body. We eat with our heart, we eat to keep our heart. When we start cooking sweet and savory food at home, we can't stop ourselves, we eat it to our heart's content. He goes to relatives, friends. Food is served there to welcome us. We can't turn away the food that has been cooked with heartiness for the guests. Even if the stomach is full, we eat to keep our mind. On top of that - meat, paneer, fried, fried, spicy food. How can the body tolerate such food?

And obesity increases

During festivals like Dashain, there is a widespread custom of eating sweets, freezing in the form of tas, and consuming meat and alcohol. Some people stay quiet, some people start raving. Excess calories accumulated in the body while eating and sitting cannot be spent.

It is eaten from morning till late at night. It is difficult for our body to digest food late at night. On the other hand, sleep is not coordinated. The direct effect of excessive food is on the stomach. The stomach cannot digest it and stores it as fat.

After gaining fat, the weight will increase. Anxiety also increases with weight gain. Because the uncontrolled weight of the body also brings other problems. Like diabetes, high blood pressure, cholesterol etc. Many people must have experienced that after Dashain they usually gain four to five kg.

Other problems with obesity

Most of the problems during Dashain are for those who have chronic diseases. Patients with uric acid, diabetes, blood pressure and cholesterol should pay the most attention to obesity, diet, sleep and medicine.

All these things are not in balance due to the excitement and wandering of Dashain. If you eat too much meat as well as alcohol, this chronic disease may cause heart problems and cause a heart attack and you may need to be taken to the hospital immediately.

More problems in men

In Dashain, most of the problems are comparatively seen in men. Because women are also doing physical exercise by working in the kitchen, room and yard for cooking, worship, and cleaning. However, in the case of men, sitting in one place after sitting down to play Tas, eating in the same place and not caring how much they have eaten, causes back pain, obesity, insomnia, and indigestion.

what to do

Control your diet as much as possible

Even if you eat sweets and fried, burnt food during the festival, you should reduce the quantity. For that, along with meat dishes, fresh fruits, salads, green vegetables and protein rich items should also be kept on the plate. And, when eating food, you should start with green vegetables and fruits. If you start like this, you will lose your appetite to eat heavy food. And, the amount of meat is also less. Foods with more fiber than meat also help in digesting food such as meat.

Place food on a small plate and eat slowly

Eating on a small plate automatically reduces the amount of food. Even if you take it on a small plate and eat it slowly, you will avoid unnecessary eating. After adding once, you should try to reduce the habit of adding.

Drink plenty of water

Drinking plenty of water helps flush out toxins from the body. Which also makes you less hungry. Make a habit of drinking water 30 minutes before or 40 minutes after eating. It will not only keep the metabolism fast, but also help you eat less.

physical activity

The most necessary exercise is during a long festival like Dashain. Don't be fooled by the fact that gyms and yoga halls are closed during this time.

Exercising for 15 to 20 minutes at home is also beneficial. If there are guests in the house or if the mood is not right, you can exercise and walk in the morning or evening.

Eat on time

During the festival we often forget the regular meal times. Eating at irregular times has a negative effect on metabolism and increases the possibility of weight gain.

So, you can eat twice a day and have a light snack in between. It is better to eat meat dishes in the morning than in the evening. It is advisable to eat light food in the evening and sleep three hours after eating.

enough sleep

Lack of sleep can also be a major cause of weight gain. During festivals, due to feasting and other activities, sleep is reduced, which reduces the body's energy and also affects the metabolism. Be it a festival or a normal day, you should try to sleep for 7 to 8 hours daily.

Causes of weight gain and measures to reduce weight and obesity

Obesity is the problem of many people these days. To reduce it, people take various medicines, go to doctors and do exercises etc. There may be many reasons for this, here are the causes of obesity and easy and home remedies to reduce it.