NUTRITION IN WEIGHT MANAGEME NT There are huge

NUTRITION IN WEIGHT MANAGEME NT

There are huge number of factors which contribute towards weight. However, regardless of the factors it should ideally be within a healthy range. Being either underweight or overweight can affect your physical and psychological wellbeing. ■ Obesity - is one of the fastest growing health concerns in the world today and is determined by a person carrying too much body fat for their height and sex. - Growth in obesity can be partly attributed to lifestyle being less physically active than it used to be. ■ Body weight is determined by the amount of energy obtained from food in relation to the amount of energy uses. Any excess energy is then taken and stored in the body as fat.

Being obese increases the risks of certain serious diseases such as: 1. Heart disease 2. Diabetes 3. Cancers Being underweight also poses serious health risks: 1. Irregular periods 2. Fertility issues 3. Osteoporosis 4. Anemia 5. Depleted energy levels

■ EATING Describes illnessess that are characterized by DISORDERS irregular eating habits and severe distress or concern about body weight and shape ■ Eating disturbances: may include inadequate or excessive food intake which can ultimately damage an individuals well being. CAUSE OF EATING DISORDER: 1. FAMILY RELATIONSHIPS 2. DIETING 3. DEPRESSION, ANXIETY, ANGER 4. HISTORY OF BEING TEASED OR RIDICULED BASED ON SIZED OR WEIGHT

TYPES OF EATING DISORDERS 1. ANOREXIA NERVOSA - This is characterized by weight loss often due to excessive dieting and exercise, sometimes to the point of starvation. - People with anorexia feel they can never be thin enough and continue to see themselves as fat despite extreme weight loss. SYMPTOMS COMMON IN PEOPLE WITH ANOREXIA 1. 2. 3. 4. 5. 6. 7. Weight loss Wearing loose, bulky clothes to hide weight loss Preoccupation with food, dieting, counting calories, etc. Refusal to eat certain foods, such as carbs or fats. Avoiding mealtimes or eating infront of others Exercising excessively stopping menstruationn.

2. BULIMIA NERVOSA - Have episodes of eating large amounts of food (called bingeing) followed by purging (vomitting or using laxatives), fasting, or exercising excessively to compensate for overeating. 1. Binge eating 2. Evidence of purging TREATMENT: 1. Cognitive - behavioral theraphy 2. Anticonvulsant medicines 3. Antidepressants

C. NUTRITION EXERCISE AND SPORTS

Eating well for physical activity and sport can have many benefits including: 1. Allowing you to perform well in your chosen sport or activity. 2. Reducing the risk of injury and illness. 3. Ensuring the best recovery after excercise or a training programme.

1. CARBOHYDRATES - The main role of carbohydrates is to provide energy. The most important form of fuel for exercise and sports activities. It is stored in the muscle and liver as glycogen and use these stores as source of fuel for the brain and muscles during physical activity. 2. PROTEIN – is important in sports performance as it can boots glycogen storage, reduce muscle soreness and promote muscle repair 3. FAT – provides the main fuel source for long-duration, low-tomoderate Intensity exercise. FOODS FOR FUEL AND EXERCISE

CAUSES OF DEHYDRATION 1. Increase in sweat production 2. Inadequate fluid replacement Sufficient fluid intake is essential for exercise and optimum recovery. Exercising causes the body tries to cool down by sweating. This causes the loss of water and salts through the skin.

D. NUTRITION AND BONE HEALTH

Protecting your bone health is easier than you think. Understand how diet, physical activity and other lifestyle factors can affect your bone mass. Bones play many roles in the body — providing structure, protecting organs, anchoring muscles and storing calcium. While it's important to build strong and healthy bones during childhood and adolescence, you can take steps during adulthood to protect bone health, too. D. Nutrition and Bone Health

The amount of calcium in your diet A diet low in calcium contributes to diminished bone density, early bone loss and an increased risk of fractures. Physical activity. People who are physically inactive have a higher risk of osteoporosis than do their more-active counterparts. Tobacco and alcohol use. Research suggests that tobacco use contributes to weak bones. Similarly, regularly having more than one alcoholic drink a day for women or two for men may increase the risk of osteoporosis. Race and family history. You're at greatest risk of osteoporosis if you're white or of Asian descent. In addition, having a parent or sibling who has osteoporosis puts you at greater risk — especially if you also have a family history of fractures. FACTORS THAT CAN AFFECT BONE HEALTH

Gender. You're at greater risk of osteoporosis if you're a woman, because women have less bone tissue than do men. Size. You're at risk if you are extremely thin (with a body mass index of 19 or less) or have a small body frame because you might have less bone mass to draw from as you age. Age. Your bones become thinner and weaker as you age. Hormone levels. Too much thyroid hormone can cause bone loss. In women, bone loss increases dramatically at menopause due to dropping estrogen levels. FACTORS THAT CAN AFFECT BONE HEALTH

STEPS TO PREVENT OR SLOW BONE LOSS INCLUDE PLENTY OF CALCIUM IN YOUR DIET Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.

STEPS TO PREVENT OR SLOW BONE LOSS PAY ATTENTION TO VITAMIN D Good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna. Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D Sunlight also contributes to the body's production of vitamin D. If you're worried about getting enough vitamin D, ask your doctor about supplements.

STEPS TO PREVENT OR SLOW BONE LOSS INCLUDE PHYSICAL ACTIVITY IN YOUR DAILY ROUTINE Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss. AVOID SUBSTANCE ABUSE Don't smoke. If you are a woman, avoid drinking more than one alcoholic drink each day. If you are a man, avoid drinking more than two alcoholic drinks a day.

E. Nutrition for Oral and Dental Health

Daily brushing with fluoride toothpaste and flossing are essential to a healthy smile, but did you know nutrition has an effect on your dental health, too? Eating a variety of nutrient-rich foods from all the food groups promotes healthy teeth and gums. A balanced diet of fruits, vegetables, protein foods, calcium-rich foods and whole grains provides essential nutrients for optimum oral health as well as overall health. Calcium-rich foods, such as low-fat or fat-free milk, yogurt and cheese, fortified soy drinks and tofu, canned salmon, almonds and dark green leafy vegetables help promote strong teeth and bones. FOODS FOR OPTIMUM ORAL HEALTH