11 Serious Health Risks of Being Overweight

What are obesity and overweight?

Obesity and overweight are often equated, but they are not different.

Obesity is a complex chronic disease characterized by excess fat accumulation that can interfere with health. According to WHO Asia Pacific, Body Mass Index (BMI) ≥ 25 is categorized as obesity.

Being overweight refers to a condition characterized by an excess accumulation of fat. A Body Mass Index (BMI) of 23 or higher is considered overweight.

Both of these conditions can trigger various serious diseases. Here are 11 diseases that might result from being overweight or obese:

1. Type 2 diabetes

Type 2 diabetes arises from uncontrolled blood glucose levels due to an unhealthy lifestyle. Nine out of ten individuals with type 2 diabetes are overweight or obese. This condition can lead to heart disease, stroke, kidney disorders, nerve damage, and eye disorders.

2. Hypertension (high blood pressure)

Obesity increases the risk of high blood pressure because it forces the heart to work harder to pump blood throughout the body. High blood pressure raises the risk of heart attack, stroke, and kidney disease.

3. Heart disease

Obesity increases the risk of heart disease because it can cause high blood pressure, high cholesterol, and high blood glucose levels. These conditions make the heart work harder, increasing the risk of heart attack, heart failure, and arrhythmia.

4. Stroke

A stroke happens when the blood artery becomes blocked or ruptures, disrupting blood flow to the brain. Obesity raises the risk of high blood pressure, which is a significant risk factor for stroke. Losing weight can help lower the risk.

5. Metabolic syndrome

Metabolic syndrome refers to a group of diseases that raise the risk of heart disease, diabetes, and stroke. Metabolic syndrome is diagnosed when a person has three or more of the following conditions:

• Large waist circumference
• High triglyceride levels
• High blood pressure
• High fasting blood glucose levels
• Low HDL cholesterol levels

6. Fatty liver disease

Obesity can cause fat to build up in the liver, which can lead to cirrhosis or liver failure. These diseases include Nonalcoholic Fatty Liver Disease (NAFLD) and Nonalcoholic Steatohepatitis (NASH).

7. Cancer

Obesity is linked to an increased risk of a variety of cancers, including:

• Men: colon, rectal, and prostate cancer.
• Women: breast, endometrial, and gallbladder cancer.
• Other types of cancer are thyroid, liver, pancreas, kidney, oesophagal adenocarcinoma, and multiple myeloma.

8. Breathing problems

Excess fat around the chest and abdomen can restrict lung movement, making breathing difficult and increasing the risk of chronic lung disease.

9. Sleep apnea

Obesity increases the risk of obstructive sleep apnea, a condition in which the airway becomes blocked during sleep. This can lead to snoring, sleep disturbances, and the risk of heart disease.

10. Asthma

According to studies, obesity increases the risk of asthma and worsens its symptoms. Excess fat can cause inflammation and narrow the airways.

11. Osteoarthritis

Obesity increases the risk of osteoarthritis by putting extra pressure on the joints, especially the knees, hips, and ankles. Excess fat can also cause inflammation, which worsens the condition.

Obesity and being overweight can lead to a variety of serious health-threatening diseases. Adopting a healthy lifestyle, such as eating well, exercising, and maintaining an ideal body weight, can help reduce the risk of these diseases.

Healthy eating patterns

Replace unhealthy and high-energy diets, such as fast food, processed foods, and sugary drinks, with healthier food choices.

A healthy diet consists of:

• Fruits and vegetables
• Foods made from potatoes, bread, rice, pasta, and other starchy foods (choose high-fiber and whole-grain foods).
• Some milk and dairy products or milk replacement
• Some meat, fish, eggs, nuts, and other non-dairy protein sources
• A few foods and drinks high in fat and sugar
• Avoid foods high in salt, as they can increase blood pressure.
• Check the calorie information for each meal and beverage you consume.

Exercise

Reducing your calorie intake will help you lose weight, but maintaining a healthy weight requires physical exercise to burn energy.

Physical activity not only aids in maintaining a healthy weight but also offers numerous health benefits. For instance, engaging in physical activity can help prevent and manage over 20 conditions, including a reduction in the risk of type 2 diabetes by as much as 40%.

Adults should do at least 150–300 minutes of moderate-intensity activity per week, for example, five sessions of 30–45 minutes of exercise per week. Even ten minutes of exercise can be beneficial. Exercise can be done three to five times each week.

Moderate-intensity exercise includes brisk walking, cycling, and swimming.

You should also do strength and balance exercises 2 days per week. It is also important to break up sitting time with standing and moving around.