O | Diet Mantra

O: ORANGE, OBESITY, OVERSITY, OVER-EXERCISE, OSTEOPOROSIS, OM

Orange

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Nutrients

Vitamin B3, B5, C, carotenoids, folate, beta-sitosterol, potassium, fiber

 

Interesting facts

This popular citrus fruit has ample immunity-boosting vitamins, it is one of the top sources of Vitamin C, which help fight virus and battle bacteria. It contains beta-sitosterol, a plant sterol that has proven to prevent tumor formation and lower blood cholesterol. In addition, the orange is high in fiber, which is essential for a healthy heart and digestive system.

 

Obesity

Obesity is associated with several health problems such as diabetes, heart disease, respiratory disease, hypertension and osteoarthritis.

Apple versus pear-shaped bodies

Body fat is stored in different regions of the body, and the pattern of its distribution can alter the health risks of obesity. For example, excess abdominal fat or apple-shaped (android) obesity is associated with increased risk of heart disease, whereas weight gain in the hips and thighs or pear-shaped (gynoid) obesity does not have the same magnitude of risk

 

The genetic factor

Usually, due to genetic reasons men are prone to storing fat in the abdominal region and women in the hips and thighs.

 

Diet plus exercise

Diet plus exercise is the ideal way to lose weight. A sound weight-loss program should include –

  • Decreased fat consumption
  • Portion control
  • Palatable food choices
  • High fiber
  • Adequate nutrition
  • An active lifestyle
  • Consistent, sensible eating and exercise habits

Did you know?

Successful maintainers tend to watch their weight more closely and notice small weight gains. Frequent weight checks help avoid relapse into old eating and lifestyle patterns. Exercise adherence is the strongest predictor of long-term success in weight management.

Over-exercise

 

What is over exercise?

fitness

If an exercise program is extreme – too intense, lengthy or frequent, the repercussion can be adverse. Why? The body needs a gradual and sensible progression, or else there is possibility of injury or a physical and mental burnout. A fitness routine should be carefully designed and onitored, taking into account individual fitness levels and goals.

 

What is the downside of over-exercising?

If you exercise too much and do not allow the body to adequately rest and recuperate, you could put yourself at a risk for serious health problems. Here are some reasons why:

 

Depleted energy

Your body has its limits, and you should be aware of it. Going to extremes can deplete the body of its energy reserves and lead to chronic fatigue. The body then becomes prone to illness as the immunity levels go down. The body is an accurate barometer of stress subjected to it and it is important to be sensitive to the information it provides.

 

Resting pulse rate

It is important to be aware of the resting pulse rate, especially when you wake up – if this increases it is a clear indication of over-training.

Amenorrhea

Excessive exercise and severe dieting cause irregular or halted menstruation. There is also a risk of infertility along with other health complications in the long run..

Change in sleeping pattern

Day after day, an effort to maintain high levels of physical intensity makes it difficult for the body to relax. This results in a change of sleeping pattern:

  • You have difficulty in falling asleep.
  • Your sleep tends to be disturbed and you wake up frequently at night.

 

Change in eating pattern

The body can react in many ways when it is under stress. There can be either a loss in appetite, increase in appetite or constant food cravings, resulting in several health problems.

Osteoporosis

 

What is osteoporosis?

Osteoporosis is the weakening of bones, a condition that develops gradually and makes bones fragile and susceptible to fracture. This especially affects for women as they begin to lose bone density after the age of 30.

  • 1 in 3 women and 1 in 12 men are likely to develop osteoporosis.
  • An average of 200,000 bone fractures a year are caused by osteoporosis.

What role does exercise play in building strong bones?

Exercise helps develop and maintain healthy bones. It builds strength and stamina and increases bone density.

Did you know?

The human skeleton contains more than 200 bones, which give our body its framework. Bones also need calcium, which is their source of nourishment. The right kind of exercise can improve calcium absorption in the bones. This is the reason why regular exercise results in greater bone density.

 

What kind of exercise strengthens bones?

The two types of exercise that helps strengthen bones are weight bearing and resistance training exercises.

Any exercise where the feet and legs bear the body’s weight while exercising is called a weight bearing exercise. Examples are walking, jogging, stair climbing, dancing, tennis, golf and soccer.

Resistance training exercises are those exercises that use resistance to strengthen the bone and muscles. Examples are weight-training exercises using machines, free weights or body weight.

 

The meaning

“Om” or “Aum” is the cosmic vibration, the basis of all sounds. It has a special vibration that embodies harmony and peace; it is a universal symbol – word for God.

Om of the Vedas became the sacred word Hum of the Tibetans; Amin of the Moslems; and Amen of the Egyptians, Greeks, Romans, Jews and Christians. Amen in Hebrew means ‘sure, faithful’.

The Om vibration can be experienced through the practice of meditation when the mind is able to sink into a deep state of silence and peace. Meditation is not really forcing your mind to be quiet; it is finding the quiet that is already there.