Overweight teenagers

Updated 12 December 2012
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Overweight teenagers

The next generation is on the verge of a health disaster, with fat and salt-soaked fast food, and a couch potato lifestyle being blamed for hoards of overweight school children. Seeing overweight children is no longer unusual; it is fast becoming normal.
If parents do not do something about their obese children, they will be outliving them. The younger you are when you become obese, the worse the serious, long-lasting ill effects. I feel for teenagers today, as they have more pressures from school to study and spend long hours revising for exams or doing homework than my generation ever had. Teenagers enjoy sitting around in front of the television and watching movies, or spend hours in front of the computer screen. Sitting about can be a disaster for weight gain. And the television uses this time to market snacks and fast food and drinks targeted at teenagers. I have also heard from many teenagers who have put on weight during exam time.

Have a heart-to-heart
If your teen is overweight, he or she is probably as concerned about the excess weight as you are. Aside from lifelong health risks such as high blood pressure and diabetes, the social and emotional fallout of being overweight can be devastating for a teenager. It can also be frustrating to attempt weight loss and have poor results. You can offer support and gentle understanding; create an action plan of small changes. You might say, “Let’s work together to get you healthy and fit.” It is important to be seen as supportive and not critical, as losing weight is not easy.

Educating teenagers is key
To a degree, you can control what small children do and do not eat; but teens will question any changes and may be reluctant to change habits, so education is key. Even many bright students seem to have the notion that whatever they put into their mouths that is tasted and enjoyed by the mouth will then drop – as though by gravity – out at the other end as a waste product. It is clear that many do not realize that it is only the fiber in food that is released by the body as a waste product. Everything else you put into your mouth ends up in your blood stream, and affects the body, for good or bad.
Important facts for teenagers to know:
Our bodies have five physical needs: water, food, sleep, exercise, and oxygen;
We need food, water, and oxygen for energy;
Food mixes with saliva and goes to the stomach, where it is broken down by acid;
If, for example, you eat an apple, some of the apple goes into the blood, and what cannot be broken down passes into the large intestine as a waste product;
If you eat a lot of cakes containing little fiber and much hydrogenated fat (like margarine) over a period of time, the level of cholesterol in the blood raises, which narrows the arteries;
Your liver is your blood-cleansing organ;
Smoking creates tar in the lungs, and inhaling the carbon monoxide in tobacco smoke forces the heart to work harder. The arteries narrow, as there is less space for oxygen. Smokers also experience decreased immunity and gum disease;
Peer groups have a big influence on teenagers, and they have to learn how to say no to some things that are harmful to their bodies;
Sometimes, being “cool” can mean being passive. When you are assertive, you put your own needs on an equal footing, and can say “no” with a smile or a joke;
Teenagers need to learn how to be logical, or simply change the subject and walk away;
If you are interested in healthy living, sign up to receive my free healthy living e-newsletter by mailing to [email protected];
Teenagers should have an hour per day of exercise.
It is no good asking your teen, “Why don’t you switch off the video and go and play some tennis?” You probably won’t get a reply. But you could say, “Let’s go to the gym together.” Many overweight teens may be embarrassed to exercise in public, so suggest exercise that can be done in the privacy of their bedroom just to get them started, or invest in an exercise bike or treadmill for the home. These don’t have to be expensive and are important for long-term good health.

Ask Alva
I’m a 17-year-old girl. I’m only 5 feet 1 inch tall and I am overweight. Please suggest exercises and diet to follow in order to lose weight and look healthy. I eat lots of chocolates and have spotty skin. Please reply as soon as possible.
— Hamda
Seventeen is a good age to start taking responsibility for your health and the way you look. It is best to take care of your body through exercise, healthy eating and taking care of yourself. So, this is what you can do:
Look after your skin by drinking 2 liters of water a day;
Cut out chocolates. Many people are addicted to chocolate, and it can cause spots;
Eat plenty of fruit every day;
Eat plenty of fresh vegetables every day;
Eat mainly grilled fish or meat, not fried;
Eat carbohydrates such as rice, pasta, or potatoes for energy, as you need plenty at your age;
Go to bed early, and get at least 8 hours sleep every night. Young people need plenty of sleep!
Don’t drink fizzy drinks – drink water or fresh juice instead whenever possible;
Allow yourself one treat a day;
Exercise every morning for at least 20 minutes, and try to get other exercise when you can. If you are not sure what to do, e-mail me for a free copy of my mini morning workout at [email protected]
Alva


Take a healthy approach to the issue of nutritional supplements

Updated 21 April 2018
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Take a healthy approach to the issue of nutritional supplements

JEDDAH: There is a growing need for dietary supplements in Saudi Arabia, given the increasing popularity of junk food and the effective role supplements can play in treating diseases caused by mineral and vitamin deficiencies.

A recent study found that 22 percent of Saudi people take nutritional supplements. It is no surprise, then, that many Saudi businesses have forged partnerships with international dietary-supplement companies.

Dr. Rowaidah Idriss, a Saudi dietitian with a Ph.D. in nutrition, said dietary supplements can be defined as substances that provide the human body with a nutrient missing from a person’s regular diet. However, she stressed that they are not intended to replace healthy eating.

She also warned against taking them without first talking to a doctor or dietitian, as some products can have side effects, especially if taken before surgery or with other medicines. 

“They can also cause problems if someone has a history of certain health issues,” she added.

A blood test can determine which nutrients we are not getting enough of in our diet, and therefore which supplements might be beneficial. Nutritional supplements are also used to help treat certain health conditions. 

“Vitamin C, for example, is often used to reduce cold symptoms,” said Idriss. “Fish oil is taken to lower elevated blood triglycerides.”

She suggested four daily essentials that can bridge nutritional gaps in our diet: a multivitamin, vitamin D, calcium and omega-3 fatty acids. 

“I routinely recommend a daily multivitamin and mineral supplement to my clients after consulting with their doctors,” she said. 

“For menstruating women, who require 18 milligrams of iron each day, a daily supplement helps boost iron intake.”

She said people over the age of 50 are advised to take a multivitamin to ensure they are getting enough B12, which plays a key role in the functioning of the nervous system and the development of red blood cells. 

“Older adults are more vulnerable to B12 deficiency because they are more likely to have decreased production of stomach acid, which is needed to release B12 from the proteins in food.” said Idriss. 

“It is also a good idea to take a daily multivitamin if one is following a low-calorie diet.”

She also pointed out that a high intake of DHA and EPA, the two omega-3 fatty acids found in fish oil, are linked with a lower risk of heart disease and Type 2 diabetes. A deficiency of DHA might also increase the risk of Alzheimer’s. 

“A daily intake of 1,000 milligrams of both DHA and EPA is equivalent to eating 12 ounces of salmon a week,” said Idriss.

The dietitian believes that the Saudis who take food supplements often do so more to benefit their appearance than their health. 

“Saudi women consume more dietary supplements than other people in Saudi Arabia,” she said. 

“They do so either to lose weight or to care for their hair and nails. Bodybuilders also take large amounts of supplements.”

However, both groups, according to Idriss, tend to take supplements on the recommendation of friends and trainers, not doctors. 

She warned that commercials and social-media rumors can persuade people to buy supplements online that may not be approved as safe by the Saudi Food and Drug Authority, and advised people to get as much of their daily nutrient needs as possible from healthy eating.

Dr. Rowaidah Idriss

“Along with vitamins and minerals, a healthy diet provides fiber and hundreds of protective phytochemicals, something a supplement cannot do,” she said, adding that the body absorbs natural food more effectively than supplements.

In addition, combining supplements with medications can have dangerous, even life-threatening, effects. 

“Drugs for heart disease and depression, treatments for organ transplants, and birth-control pills are less effective when taken with herbal supplements,” she said.

“Taking an anticoagulant, aspirin, and a vitamin E supplement together may increase the potential for internal bleeding or even stroke.”

 

Natural sources

With the spread of fast-food restaurants and their alluring ads, the long-term health of the Saudi people is in danger, as children and young people snub natural sources of nutrients, such as fruit and vegetables. 

“This can lead to many deficiency diseases. Moreover, vegetarians can develop similar illnesses due to the absence of meat in their diet,” she said.
Dr. Ashraf Ameer, a family-medicine consultant, said the importance of nutritional supplements lies in treating mineral and vitamin deficiency, especially for pregnant women, growing children, diabetics, people with chronic diseases, and the elderly. 

“However, these products should come from reliable companies and meet Saudi food and drug requirements,”he added.

Mohammed Yaseen, who has a food supplements business, said his company works with a leading British health-care company to provide the Saudi market with high quality products.

“With this we hope we can contribute to the national transformation program by raising private-sector spending in health care from 25 percent to 35 percent, which in turn would lead to the sector’s financial sustainability and boost economic and social development in the Kingdom,” Yaseen said.

Decoder

Vitamin Terms

DHA stands for docosahexaenoic acid. EPA stands for eicosapentaenoic acid.  Phytochemical is a biologically active compound found in plants.