Obesity increases diabetes and heart disease risks, lower danger with regular exercises, healthy diet

Diet tips: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can significantly reduce the risk of obesity and related diseases (Image: Canva)

Overweight and obesity are increasing among both children and adults, contributing to a surge in diseases like cardiovascular disease, diabetes, and cancer. The World Health Organization (WHO) is urging countries in the South-East Asia Region to enhance policies promoting healthy diets and physical activity. This call comes in response to rising levels of overweight, obesity, and noncommunicable diseases, which are now leading causes of death in the region.

Here are 6 strategies that can enhance your health and lower the risk of non-communicable diseases:

Adopt a balanced diet: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can significantly reduce the risk of obesity and related diseases. Nutrient-dense foods support your health and help maintain a healthy weight.

Plan your meals around a variety of colourful fruits and vegetables. Add whole grains like brown rice and quinoa, and choose lean proteins such as chicken, fish, or legumes. Avoid highly processed foods and sugary beverages, which can contribute to weight gain and metabolic disorders.

Set realistic fitness goals: Regular physical activity is important for maintaining a healthy weight and reducing the risk of NCDs. Exercise improves cardiovascular health, enhances mood, and supports metabolic function. Start with small, achievable goals and gradually increase the duration and intensity. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, combined with muscle-strengthening exercises.

Encourage family meals: Eating together as a family promotes healthier eating habits and strengthens a supportive environment for making better food choices. It also helps build strong family bonds. Plan and prepare meals as a family. Involve everyone in cooking and choosing recipes that include a variety of healthy ingredients. Make mealtimes enjoyable and stress-free, and use this time to discuss nutrition and wellness.

Stay hydrated: Proper hydration is essential for your health and can help manage weight. Water aids digestion, supports metabolism, and helps control appetite.

How to implement:

Keep yourself hydrated: Make water your primary beverage. Aim to drink at least 8 glasses of water a day, and increase intake if you’re active or live in a hot climate. Limit sugary drinks and opt for water-rich foods like fruits and vegetables.

Be physically active: Engaging in physical activities that you enjoy increases the likelihood of sticking with an exercise routine. It also makes exercise more fun and less of a chore. Explore different types of physical activities, such as dancing, cycling, swimming, or hiking, to find what you love. Join local sports clubs or exercise classes, or invite friends and family to join you for added motivation.

Promote healthy snacking: Smart snacking can help control hunger and prevent overeating during meals. Choosing nutritious snacks supports steady energy levels and helps manage weight. Stock up on healthy snacks like nuts, yogurt, fresh fruits, and whole-grain crackers. Prepare snacks in advance to avoid reaching for unhealthy options. Keep portions controlled and balanced with your overall dietary goals.