The Real Risks of Being Overweight

Being overweight comes with many risks and many prejudices. We're all too aware that it's not healthy to be overweight, yet so many people are. What we often don't consider is the emotional and psychological factors involved in a person becoming overweight  this is something that I'll discuss in an upcoming blog. However, no matter how 'happy' a person is being overweight, no matter how much they disregard the judgmental looks and prejudices that they face on a day-to-day basis, being overweight carries several serious, often life-threatening, risks. 

The most dangerous risk of being overweight is the development of heart conditions such as coronary heart disease. When a person is overweight, their heart will often be enlarged, putting them at risk of congestive heart failure and coronary heart disease. Coronary heart disease causes 82,000 deaths per year in Britain, with one in five men and one in eight women dying from the disease. It is caused by the heart’s blood supply being blocked or interrupted by a build-up of fatty substances in the coronary arteries. This can lead to a condition called atherosclerosis which involves the blood vessels narrowing and becoming ‘furred’, making it much harder for blood to flow efficiently through the body, particularly a poor blood supply to the heart which could result in angina. Atherosclerosis also increases the chance of blood vessels becoming blocked, resulting in a stroke or heart attack. Atherosclerosis is most often caused by smoking, high cholesterol, high blood pressure (hypertension) or diabetes.

Nerve damage is also a risk when a person is overweight. High blood glucose levels can damage the tiny blood vessels in nerves, causing a tingling or burning pain that spreads from the fingers and toes up into the limbs. Numbness may also occur which may lead to ulcerations on the feet. If the nerves in a person’s digestive system are affected they will likely suffer from nausea, vomiting, diarrhoea and constipation. This can cause malabsorption of nutrients and an imbalance in electrolytes.

A very common risk in overweight people is Type 2 diabetes. This occurs when the body doesn’t produce enough insulin, affecting the amount of glucose available to cells to convert into energy (known as insulin deficiency), or the body’s cells don’t react to insulin (this is known as insulin resistance). Type 2 diabetes is more common than Type 1 diabetes in which the body doesn’t produce insulin at all, and around 90% of diabetes sufferers in Britain have Type 2 diabetes (NHS, 2012). In insulin deficiency, not enough insulin is produced and therefore the body’s blood-glucose concentration cannot be maintained at a normal level. In insulin resistance, the body is unable to use the insulin that is produced effectively. In each of these situations, the Type 2 diabetes sufferer will experience energy spikes and dips as their body struggles to cope with the consumption of sugar and the process of converting that sugar into energy.

Another risk of being overweight is kidney disease. In an overweight person, it is more likely that the small blood vessels of the kidneys become blocked causing the kidneys to work less efficiently. This disease is normally associated with high blood pressure and can often be treated and managed through a healthy diet and sustained weight loss. In severe cases, kidney disease can result in kidney failure and a kidney transplant or dialysis will be necessary. However it is possible for the body to survive and function with only one kidney.

Being overweight increases the risk of some cancers including oesophagus, pancreas, colon, breast (after menopause), kidney, thyroid, endometrium (the lining of the uterus) and gallbladder. It is possible that obesity contributes to breast and endometrial cancer due to fat tissue producing excess amounts of oestrogen, high levels of which have been associated with these cancers. Insulin resistance, a result of Type 2 diabetes, may also contribute to the growth of certain tumours due to increased levels of insulin and insulin-like growth factor-1 (IGF-1). It is also possible that the immune system is severely impaired in obese people, meaning their immune response to cancerous cells is below optimal, putting them at increased risk of developing tumours. 

It is very important that an overweight person doesn't feel guilt or shame because of their size - obesity is often caused by psychological factors, trauma, shame and emotional issues. These are primarily the same issues that lie at the heart of commonly known eating disorders such as anorexia nervosa and bulimia nervosa. These disorders are most often treated with psychotherapy, CBT and/or counselling as well as adjustments to diet and lifestyle. So why do we not treat obese people in the same way, and with the same care and compassion? This is not to say that everyone who is overweight is suffering from a disease, psychologically traumatised or mentally unstable, but it is vital that both physical risks and psychological triggers are considered if we are to improve the health of our nation and if we are to lead happier, healthier lives. In an upcoming blog I'll be discussing the prevalence of eating disorders, what we can do to help those who suffer and how physical risks and psychological contributors can be managed.

The Basics: Your Digestive System

How the Digestive System Works

The digestive system processes and digests the food we eat, allowing our body to utilise the food’s nutrients and energy. It is an essential system of the body as it stores both water and nutrients for immediate use and as energy reserves.

What Constitutes Your Digestive System?

Organs of the digestive system are divided into two parts. One part is known as the alimentary canal – or gastrointestinal tract - which is about nine metres long, beginning at the mouth and ending at the anus. The alimentary canal consists of:

·         The mouth

·         Pharynx

·         Oesophagus

·         Stomach

·         Small intestine

·         Large intestine.

The second part is known collectively as the accessory organs, consisting of the pancreas, liver and gall bladder.).

·         The pancreas is approximately six inches long and located deep in the abdomen between the stomach and the spine. It secretes digestive enzymes into the small intestine to complete the chemical digestion of foods. It also secretes the hormones insulin and glucagon which regulate blood sugar.

·         The liver produces bile and secretes it into the small intestine.

·         The gallbladder stores and recycles excess bile from the small intestine in order for it to be reused for the digestion of subsequent meals. 

How is Food Digested?

The digestive system begins at the mouth (oral cavity), where our teeth grind food into small pieces which are moistened by saliva before it is swallowed. By the time the chewed food reaches the stomach, the saliva has already started the process of breaking down carbohydrates thanks to the enzyme salivary amylase. The stomach contains hydrochloric acid and digestive enzymes which aid the breakdown and digestion of food. It acts as a storage unit, allowing the body time to digest the food sufficiently.

The next stage in the digestive system involves the small intestine, in which 90% of all nutrients are extracted from the food that enters it. Food then travels to the large intestine where water is absorbed and symbiotic bacteria help to break down waste products, allowing faecal (waste) matter to enter the rectum and be excreted through the anus. 

Keeping Your Digestive System Healthy

 There are three things you can do every day to ensure your digestive system stays healthy.

1. Drink plenty of water and clear liquids such as herbal teas

Water plays a vital role in the process of converting food into both energy and tissue. Digestive secretions have a high water content which softens, dilutes and liquefies the food, aiding the digestive process. It also aids peristalsis (the wave-like movement of muscles which help you swallow and move food through the digestive system) by lubricating the gut walls to encourage the efficient movement of food along the gastrointestinal tract, or alimentary canal. Different water content on each side of the intestinal tract allow for the proper absorption of nutrients. Water also helps to soften stools which aids elimination and helps to prevent, and ease, constipation. Not only do drinks contain water, but many foods contribute to our intake of the water. For example, eggs are comprised of around 75% water and fruit and vegetables’ water content ranges from 70% to 95%. One kilogram of fruit and vegetables (around eight portions) contains up to a litre of water. Water even comprises approximately 35% of bread.

2. . Eat plenty of fibre

The main component of dietary fibre is derived from cellulose. Cellulose is comprised of three or more sugar molecules bound together and takes longer for the body to break down into glucose, providing a slower and more sustained release of energy and keeping you fuller for longer after a meal. Eating plenty of fibre will help to prevent constipation, however if you suddenly increase your fibre intake from very little to lots, you will probably notice a few side effects in the form of bloating, trapped gas and flatulence. These symptoms will pass after a few days, once your body has become accustomed to the new higher intake.

Fibre is found in abundance in the following foods:

• Beans

      This doesn't have to mean eating baked beans every day; try kidney beans, adzuki beans, cannellini beans or borlotti beans, there are many more varieties to choose from. They are easy to incorporate into your daily diet, try using them instead of mince in a shepherd’s pie or Bolognese or add them to salads, soups and stews. 

•       Whole grains

Swap white bread for wholemeal, white pasta for wholewheat and regular rice for brown rice.

• Potatoes and sweet potatoes with their skin

The potato’s skin contains the bulk of the nutrients and fibre. Try boiling, baking or roasting with a drizzle of rapeseed or olive oil.

• Bran cereal and porridge oats

Any cereal which contains 5g of fibre per serving counts as ‘high fibre’.

• Nuts

Choose almonds, pecans and walnuts as these have higher fibre content than other nuts, and always choose raw, unsalted nuts.

• Fruit and vegetables

If it’s plant based, it’s fibrous. Fruit and vegetable skins provide a great source of fibre so if possible, don’t peel them! Green vegetables contain less starch and more fibre than the other foods mentioned, meaning they provide less of a sugar hit. Try broccoli, spring greens and kale.

3.  Exercise regularly

Taking regular exercise keeps your digestive system healthy and strong by toning the muscles in your digestive tract. This means you’re more likely to have regular bowel movements and less likely to suffer from inefficient digestion. Acid reflux, heartburn, a bloated ‘heavy’ feeling in your stomach, constipation and bad breath are all signs that your digestive system is not as healthy as it could be, so by exercising you will increase the blood flow to system while toning and building strength. Yoga is a particularly good exercise to try if you’re suffering from uncomfortable symptoms and constipation. Any asanas – or postures – that involve twists and forward bends will improve blood circulation and help ease the symptoms.