Amal Al-Sibai

Saudi Gazette

With great improvements in hygiene, immunizations, and medical care, infectious diseases have become less common worldwide, and some have been wiped out, such as polio, small pox, and whooping cough.



Due to our overconsumption of fat laden foods, lack of exercise, smoking, and other unhealthy practices, non-communicable diseases have replaced the infectious diseases that humans have prided themselves for eradicating. Non-communicable diseases in the initial stages are not as potent or virulent as polio or other viral diseases but in the long run, they are just as life-threatening.



The dramatic changes in lifestyle and food consumption patterns have led to the steady increase in obesity, hypertension, heart attack, stroke, and diabetes, which have become common public health problems in the Kingdom.



The findings of a 5-year National Epidemiological Health Survey were reported in the Saudi Medical Journal. Results showed that 35.6% of adults in the Kingdom are overweight. Females were found to have significantly higher rates of obesity than males. The prevalence of obesity is 44% among females and 26.4% among males in the Kingdom.



What is the difference between being overweight and being obese? Being overweight means you have an excess amount of body weight, compared to set standards, while being obese means you have an excess amount of body fat; putting you at greater risk to several illnesses.



The rate of obesity increases with age. Urban Saudis are more likely to be obese than Saudis living in rural areas; with obesity incidence at 39.7% in major cities in comparison to 27% in rural areas. The prevalence of obesity is highest among Saudis living in the Eastern region, 42.2%, while the lowest rates were observed in the Southern region, 29.9%.



It is obvious that a sedentary lifestyle, eating fast foods, excessive dining out, and lack of physical activity; hallmarks of living in cities in contrast to living in rural areas, have led to an increase in obesity. The lowest rates of obesity were in the Southern region of Saudi Arabia, which could be attributed to more physical activity and healthier eating habits.



So, what do all these numbers mean and how does it affect me?



It shows that more and more people in the Kingdom are putting on weight. The problem does not lie in being a little disgruntled with your physical appearance or having to buy clothes one or two sizes bigger; the consequences on your health can be very serious.



“It is ironic that as people continue to suffer from malnourishment and starvation in some poor parts of the world, others have gone to the other extreme of being overweight or obese particularly in developed countries. Being overweight or obese is associated with major health problems,” wrote Professor Mansour Al-Nozha, one of the researchers and co-authors of the above mentioned report and President of Taibah University.



“Obesity is a risk factor for heart disease, hypertension, stroke, and diabetes. The Office of the US Surgeon General reported that obesity may cause as much disease and death as cigarette smoking. Morbidity and mortality as a result of obesity has been demonstrated by several studies in men and women in different societies. Fortunately, the health hazards related to obesity are reversible upon reducing weight back to normal,” the report said.



Individuals who maintain a healthy body weight enjoy many health benefits; they suffer fewer aches and pains and joint discomfort, they have healthier hearts, lower blood pressure, and lower risk for diabetes, cancer, and heart disease than their obese counterparts.



Research shows that losing even 10% of your body weight can have tremendous benefits on your health.



Easier said than done? You’re right, weight loss is not easy. It requires a lot of effort on your part but your health and the quality of your life is worth it; and it can be done without surgery or medications.



Seek the help of a dietician to design a balanced food plan and follow these tips to get you started in the right direction.



• Increase your physical activity; walk, swim, bicycle, dance, or attend aerobics classes. If you cannot go to the gym, invest in a treadmill or stationary bicycle that all your family members can use at home.



• Fill up on high fiber foods that make you feel satiated without adding on too many calories, such as fruits, vegetables, salads, whole grain toast, rye bread, air-popped popcorn.



• Cut out on red meats and opt for grilled fish or skinless chicken breast.



• Reduce consumption of cookies, sweets, white breads, white rice, and pasta, and most importantly avoid all fried foods.  



• Slow down, chew your food well and eat slowly at meals. It takes the brain 20 minutes to register fullness.



• Switch from whole milk and dairy products to low fat or non-fat.



• Drink only clear water, with fresh mint leaves or lemon slices. Soft drinks and even fruit juices have too much sugar.



• Give yourself a new rule: no eating after 8:30 p.m. That change alone can help you lose weight because the body’s metabolism is slower at night; which means your body burns less calories and is more likely to store fat in the body.



• Say no to deprivation. To keep you going and to keep your cravings for sweets under control, allow yourself a small treat each day, such as only one or two small squares of dark chocolate, and the varieties are endless and absolutely delicious, try: dark chocolate with orange, or mint, or coffee flavors. That way you are less likely to totally mess up your diet with a double fudge brownie sundae!