23 May The vicious circle of Obesity
The well-known weight loss instructions, special diets, formulas, as well as the various slimming preparations, in addition to the fact that they have failed statistically internationally, they are scientifically obsolete and often dangerous to health.
They are also accused of further triggering the obesity epidemic and conditions such as pre-diabetes and other chronic autoimmune diseases.
Obesity and Excess Weight are now classified as Chronic and Metabolic Diseases
All organisms function according to a biological “clock” that measures time. The well-known Circadian rhythm, which is named after the Latin phrase Circa diem (around a day), is interacting with various factors, such as sunshine, temperature, climate, time of day (morning or evening), and affects / determines the levels of various substances in the body, such as hormones (and especially cortisol).
This intracellular clock is threatened by all these external factors as well as by our way of life and diet.
The human body needs specific nutrients and the time when it will use them best during the day, and so at those hours the necessary elements (enzymes and hormones) are produced in order to digest these components.
These hormones play an important role in regulating both the digestive process and the desire for nutrition. Many of these hormones are involved in regulating blood sugar both after a meal and between meals. They can also affect the immune system and control inflammation.
Our hormones, which are involved in food metabolism, have a different biological cycle or secretion stimuli.
Therefore, the complete harmonization of our diet based on the cycle of cortisol and other hormones is the “key” to harmonize the right balance of both health and psychology of the individual.
As for weight loss, it is now scientifically proven that it relies more on what experts call the energy balance, namely energy intake should not exceed the cost.
Unfortunately, according to the modern western way of life, sugar-rich foods, processed foods, lack of sleep and exercise can disrupt the satiety system. This leads to a need to consume sugar and salt in order to relieve the person emotionally and psychologically. This results in obesity, insulin resistance and a number of serious health problems.
How do we restore the homeostasis of hormones;
Controlling your hunger depends on your ability to improve your insulin and leptin sensitivity by consuming foods that function “as fuel”, reducing inflammation and training your body.
Reduce carbohydrate intake
Reduce your intake of simple carbohydrates. This includes all forms of sugar, fructose, fruit, fruit juices, processed foods and white flour products. High fructose corn syrup has been linked to insulin resistance and it is found in most processed foods. Keep one to two servings of fruit a day. When you eat carbs, eat them with a group of foods that will improve your insulin sensitivity, such as cookies or fermented foods (pickles, sauerkraut, kimchi) that help gut bacteria function or use spices such as cinnamon or curcumin.
Eat more protein and other anti-inflammatory foods.
So as to support the satiety cycle, focus on foods rich in protein from meat, vegetables (magnesium rich), healthy fats such as omega-3s, legumes and fish. Focus on the Mediterranean diet as it can reduce inflammation levels.
Get physical activity either at the level of regular exercise or in your daily routine, so that your cells, especially your muscles, need energy. This will increase insulin sensitivity. And the greater the need for energy in your muscles, the greater the sensitivity. Do aerobic as well as anaerobic exercises such as running, jogging, swimming, sprinting, yoga
Relax your mind.
Get eight hours of sleep at night or a little sleep during the day so you can rest your body and mind. Start meditating or training in some kind of stress management therapy, in order to learn how to measure daily stress, before it becomes a chronic problem that affects your health.
Dr. Nikoleta Koini, M.D.
Doctor of Functional, Preventive, Anti-ageing and Restorative Medicine.
Diplomate and Board Certified in Anti-aging, Preventive, Functional and Regenerative Medicine from A4M (American Academy in Antiaging Medicine).
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