Himchan Hospital "Healthy Diet, Body Metabolic Problems, and Osteoporosis should be examined"
Jul 05, 2024
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If overweight or obese people go on a healthy diet, they can prevent various diseases as well as external changes and slow down the process. It is effective in slowing the progression of diabetes because it reduces the risk of heart disease, reduces insulin resistance, and helps control blood sugar levels by lowering blood pressure and cholesterol levels. However, if you lack essential nutrients such as protein, calcium, and vitamin D due to excessive diet, you can develop various side effects due to nutritional imbalance as well as diseases such as osteoporosis.
Kim Yu-mi, head of the endocrine department at Himchan General Hospital in Incheon, said, `Excessive diets, such as fasting or drastically reducing the amount of meals for weight management, can cause various side effects, including yo-yo, even if you lose weight right away"Most people on a diet suffer from yo-yo, and if yo-yo is repeated and the range of weight fluctuations is large, the risk of diabetes can be increased."
▶ Excessive diet for beauty purposes, more harm than good…Improving your daily habits is important
According to the trend of obesity prevalence in Korea published by the Korean Obesity Association, the prevalence of obesity is steadily increasing from 30.2% in 2012 to 38.4% in 2021. Some predict that the rate of high obesity will increase at the fastest rate by 2030 among OECD member countries. Preventing obesity and maintaining a proper weight is a very important task not only for individuals but also for society.
However, excessive dieting for cosmetic purposes can cause more harm than good. If you limit food recklessly, it will disrupt metabolism and hormone secretion, which will disrupt your body's balance. When our metabolism slows down, our body has a habit of preserving it without burning fat as much as possible, which can lead to a build-up of fat and gain weight. In addition, if nutritional intake is unbalanced, side effects such as low blood pressure, dehydration, hair loss, liver dysfunction, and protein imbalance can occur. Sometimes, mental pressure and stress occur, leading to anorexia or bulimia.
Therefore, it is better to gradually change eating habits and lifestyle habits in everyday life rather than greed to lose weight in a short period of time. Carbohydrates should not be restricted unconditionally because they help the nervous system, heart, and blood cells function properly. Avoid white carbohydrates such as flour and white rice, but consume carbohydrates appropriately through low-sugar, low-carb vegetables such as mixed-grain rice, spinach, and cabbage. In many cases, people are on a diet that eats only certain nutrients, and for example, excessive intake of protein is converted to glucose or fat rather than stored as protein. In some cases, people eat a lot of protein and eat little carbohydrates or fat, but when dieting, a diet that is adjusted to 4:3:3 ratio of carbohydrates, proteins, and fats is appropriate. Along with diet control, lifestyle is also important. A balanced exercise plan is established and implemented by combining aerobic and muscular exercises. Lack of sleep interferes with the body's metabolism and increases appetite, so it's better to get enough sleep.
▶ Increase the risk of caffeine osteoporosis with more than 3 cups of coffee...Be careful of excessive diet for teenagers
Among the diets, relatively low-calorie drinks are preferred, and the most popular drink during the summer diet is iced Americano. However, since caffeine in coffee interferes with the absorption of calcium and iron, consuming a lot of caffeine while bone density is low increases the risk of osteoporosis. The level of caffeine that causes osteoporosis is more than 330mg per day, and a cup of Americano usually contains 100~200mg of caffeine, so drinking more than three cups of coffee a day exceeds the recommended amount.
When calcium intake is insufficient due to diet, our body brings and fills the calcium stored in the bones, and osteoporosis, which seems to have formed a hole between the bones, appears. Vitamin D helps calcium be absorbed well and reduces the amount of calcium released from the kidneys, preserving calcium in the body and preventing bone decomposition. Since it is mainly absorbed as food, insufficient intake can lead to osteoporosis. Osteoporosis increases the likelihood of fractures as the amount of bones decreases and the strength of bones weakens due to qualitative changes, and once a fracture occurs, it is more likely to cause re-fracture. Recently, adolescents are often on an excessive diet. Women reach up to 85% of their maximum bone mass at the age of 19, and if they don't eat nutrition properly, it can affect bone health in adulthood, so be careful.
Jin Ho-seon, head of the orthopedic surgery department at Gangbuk Himchan Hospital, advised, `The bone mass reaches its peak in the 30s, similar to muscle and cartilage, and then begins to decrease in the 40s.' `You should be careful not to eat nutrients necessary for dieting when you are young, but just to lower calories increases the possibility of osteoporosis.'
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