Ease for your Knees

No one enjoys being in pain, or least I hope not anyway! My reaction to pain is to want it removed at all costs! Strong painkillers and a dose of spiritual warfare are common approaches for us believers!

I remember once talking to an extremely knowledgeable physiotherapist on the topic of pain. He advised me that at least 40% of people are undergoing pain at any given time! 40%...wow!!! That’s high I contemplated… Now this is not a write up about pain per se, but I do want to draw your attention to a very common condition called Osteoarthritis.

Osteoarthritis (OA) occurs when the smooth cartilage in our joints becomes worn out or damaged. Wear and tear on the joints over time results in OA. Sometimes injuries can also cause OA.

When it develops, OA causes the joints to become inflamed. The usual symptoms of OA include pain and stiffness. OA tends to develop in the knees, hips, lower back, neck, and hands.

Several studies now confirm that joint pain – especially pain in the knees; is positively correlated with obesity.

Being overweight basically means that your body is carrying more of a ‘load’ than it can actually accommodate. Your frame is under stress and additional pressure is exerted on joints causing pain. 

It is suggested that being only 10 pounds (0.7 stone) overweight increases the force on the knee by 30-60 pounds (about 2 stones) with each step. Overweight women have nearly 4 times the risk of knee OA; whilst for overweight men the risk is 5 times greater.

Being overweight is a clear risk factor for developing OA. The old saying prevention is better than cure really rings true here. It is better to avoid excess weight gain, this reduces the risk of OA on the knees. Apart from the pain, OA is a debilitating condition which can drastically limit movement and hinder basic life functions.


Body mass index (BMI) is a measure of overweight or obesity. It is a calculation made using your height and weight. 

A BMI score of 18.5 to 24.9 is considered normal. Overweight is defined as a score of 25 to 29.9. If your BMI score is 30 or higher, you’re considered obese. 

Measuring your BMI 

Use the link below to measure your BMI today. 

http://www.nhs.uk/Tools/Pages/Healthyweightcalculator.aspx?Tag= 

Frankly, I think the BMI does have limitations to its interpretation, especially as it does not capture body shape, fat distribution or muscularity. It is however a standard measure with good reliability, it is also easy to perform.

If your BMI exceeds the 'normal' range* – it is not the end of the world. It’s an opportunity to make a change! If you choose to address your excess weight, this can reduce your pain from OA -  improve your wellbeing and even help you to fulfil the God-given destiny mapped out for you.

There are several useful resources available to support you on your quest to lose weight. Please contact your GP in the first instance – he or she may be able to refer you to local initiatives in your area. You may also be referred to a Dietitian who can help you set goals to improve your overall lifestyle – this will include changes in mindset, intake and physical activity.

You can also contact me on foodforpurpose@gmail.com if you need to discuss actions to take after measuring your BMI.


If you are male – you are welcome to sign up for the next Food for Purpose seminar, it is focused on Nutritional Health for Men. 

It will take place on 31st January 2016, from 4pm – 7 pm. 

Tickets are available via Eventbrite using this link: http://www.eventbrite.co.uk/e/food-for-purpose-nutritional-health-for-men-tickets-20185654837?utm-medium=discovery&utm-campaign=social&utm-content=attendeeshare&utm-source=cp&utm-term=listing

*If you have a BMI under 18, and are concerned, you may wish to contact your GP. Alternatively, you can send me an email for appropriate signposting.

References:

NHS Choices (2015) http://www.nhs.uk/Tools/Pages/Healthyweightcalculator.aspx

Healthline (2014) http://www.healthline.com/health-slideshow/osteoarthritis-obesity#5

Role of body weight in osteoarthritis. (2012, March 27). Johns Hopkins Arthritis Center. http://www.hopkinsarthritis.org/patient-corner/disease-management/role-of-body-weight-in-osteoarthritis/

Belly Fat - Affluence or Illness?

After the various feastings and fun associated with Christmas, most of us are usually guilty by now of overeating. During the festive season - we are literally bombarded with mouthwatering morsels, mountainous meals and much merriment! With this we also have Santa Claus, or Father Christmas if you prefer, making his usual annual appearance too!


Talking of appearances, have you ever noticed Santa's belly? It is hard to miss Santa’s often larger than life, jolly character, donned in his scarlet ensemble, snowy white beard and moustache... and that unmistakably rotund abdomen! It would appear that the pot belly of Santa is all part of the jolliness, merriment, kindness and compassion associated with Christmas. As nice as it sounds, the real ‘reason for the season’ for me, is the birth of Jesus Christ!

Anyway, from several observations, the ‘pot belly’ or excess abdominal fat, is somewhat common place amongst our men too. Casting the Santa myths aside, it is true that there is nothing ‘jolly’ about excess abdominal fat. In fact it has serious health implications that we ignore at our own peril.

In several communities, particularly amongst African men, the pot belly seems to still hold some connotation of wealth or ‘sign of good living’ as our Nigerian people often say. This protruding abdominal or central bulge, is not really associated with wealth or good living. On the contrary, the pot belly in African males that seems to be all the ‘rage,’ is a sign of trouble. Please sirs, do not be fooled by this myth. There really is nothing ‘good’ about a pot belly. I am aware that in some cultural and social circles it may bring respect, privileges or admirable hailings of ‘baba ke’ or ‘big boy in town’ but seriously; it is associated with high risks for heart disease, stroke and type 2 Diabetes. I sense that some may see it fit at this stage to say “minus us in Jesus’ Name!” But sincerely the facts and implications to health must be laid out.

Our bodies are a gift, and we all have a duty as custodians of our bodies, to do our utmost to treat them correctly so that we can fulfil the purpose for which we were created. God uniquely crafted us for various assignments, to impact lives and destinies - a pot belly can invariably hinder health and therefore hamper purpose. There is nothing amusing about that now is there?

In 2007, the reporter Jeremy Langmead said: “A pot belly used to be a badge of pride for middle-aged men. It was a sign of success; it suggested you had an agreeable expense account and were high enough up the corporate ladder to indulge in a spot of client entertaining. A pot belly was evidence that you enjoyed the finer things of life and men would proudly pat their bulging stomachs at the end of a meeting or a good meal and boast, with a wink: ‘It’s all paid for.’’ Now we know that a bulging belly is a vessel for life-threatening diseases - this is a clarion call to African men in particular!

So let’s go a little deeper on this topic of abdominal fat, without boring you with science! There are two types of fat we are referring to here. The first type is the somewhat wobbly stuff that hangs over the waistband of your trousers – this is called Subcutaneous fat. It is a bit like padding. Then we have the more metabolically active Visceral fat which sits around major organs. This fat lies deep inside the abdomen and is not soft and floppy, but hard and firm. The problem here is that visceral fat is constantly interacting and responding to chemical signals in the body (often in response to our intake) and releasing fat into the bloodstream – this can put undue strain on the liver – leading to a syndrome known as ‘fatty liver.’ Please note that regardless of your overall weight, having a large amount of belly fat in men, especially men of African/Caribbean descent; increases the risk of chronic diseases such as:

· Heart disease
· Type 2 diabetes
· Colorectal cancer
· Sleep apnoea (severe snoring affecting breathing)
· Obesity

It is worth noting that heart disease and type 2 diabetes can also effect erectile function, which can be distressing for men to say the least. 

By now you are probably wondering how much abdominal fat is too much. The amount and rate at which men lay down abdominal fat is multifactorial; involving age, physical activity, dietary intake, genes, and muscle mass. Here is a simple self-assessment from the Mayo clinic, on how to determine your level of central fat. Simply measure your waist:

Stand and place a tape measure around your bare stomach, just above your hipbone. If your belly droops, lie down to take the measurement.
Pull the tape measure until it fits snugly around you, but doesn't push into your skin.
Make sure the tape measure is level all the way around.

Relax, exhale and measure your waist, resisting the urge to suck in your stomach.
For men, a waist measurement of more than 40 inches (102 centimetres) indicates an unhealthy concentration of belly fat and a greater risk of health problems. Please do try this men, it will help you to know where you are.

Ok so you’ve done it? Good!
Now here are some tips on what men can do to combat the unwanted abdominal fat: firstly I must say that doing 'sit ups' or abdominal crunches alone does not get rid of belly fat! They may tone abdominal muscles but that is it. It really is the visceral fat we want to lose as a priority. This is where a lifestyle change comes in – notice that I did not say diet.

Such changes include:

• Eating a healthy diet - High in fruit, vegetables and whole grains. Lean sources of protein and low-fat dairy products are advised, with limited saturated fat and moderate monounsaturated and polyunsaturated fats. It is important to keep portion sizes in check too. 
• Daily physical activity - UK guidance for men aged 19-64 includes a combination of aerobic and strength exercise. Please open the link below for guidance on what this means for you. http://www.nhs.uk/Livewell/fitness/Documents/adults-19-64-years.pdf

Consult your doctor before embarking on exercise, it is definitely worth getting support from a registered Dietitian too.
Remember, you can lose belly fat — it just takes effort and patience. In fact, shedding even a few extra pounds can help you feel better and lower your risk of health problems.

So, gentlemen, it's over to you. You can decide today to make the changes – it begins with a change in mindset. Remember: you are created to be an effective ambassador for the kingdom, there is a mandate on your life. That is priceless…

References:

· Langmead, J (2007) - http://www.theguardian.com/commentisfree/2007/aug/15/comment.comment1

· NHS Choices (2015) http://www.nhs.uk/livewell/fitness/pages/physical-activity-guidelines-for-adults.aspx

· Mayo Clinic (2013) http://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685