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    Q1. How are work stress and food eating habits related? What happens in the body due to stress, which makes a person eat more food?  While short-term stress can cause a person to lose their appetite, chronic stress can have the opposite effect. Ever notice that when you're really stressed, you tend to crave comfort foods that are high in fat or sugar? Researchers have found that specific hormones may play a role in this process. When you eat carbohydrates, it raises the body's serotonin’s level, “Serotonin” is the body's feel-good chemical. Chronic stress can cause the body to release excess “cortisol”, a hormone critical in managing fat storage and energy use in the human body. Cortisol is known to increase appetite and may encourage cravings for sugary or fatty foods. More recent studies also suggest hormone called “Neuropeptide-Y” that is released from nerve cells during stress and encourages fat accumulation. A diet high in fat and sugar appears to further promote the release of neuropeptide Y. q2. What are the kind of foods that people are found to eat and why? Is it out of necessity, taste buds or habit?  Not surprisingly, people under stress don't tend to make smart food choices. Very often the carbohydrates that people go for are laden with fat, like muffins, pastries, doughnuts, and cookies, which are easily available at workplace. When individuals get stressed, they often act in impulsive ways because they do not know how to transform the stress into something productive. For people diagnosed with an eating disorder, these impulses from environmental and social stressors can cause individuals to not eat enough food, purge after a meal, or engage in a binge-eating episode. Sometimes It's a very high-pressure environment at workplace says Dr Abhishek katakwar. "For a lot of new software or IT recruits, it's their first time being away from home, so that can contribute to stress, and also the work performance and social pressures. All those things compound to lead to some unhealthy behaviours, whether it's full-blown eating disorders or disordered eating." q3. Is there evidence suggesting that overweight and obesity is due to work related stress. If so, what are the changes that the management needs to opt for and what does the employee need to do - do destress and bring their life on track.  According to a new study from the Montreal, office-workers have become less active over the last three decades and this decreased activity may partly explain the rise in obesity. "People eat better and exercise more today than they did in the 1970's, yet obesity rates continue to rise, " "My hypothesis is that our professional life is linked to this seemingly contradictory phenomenon." Also nightshift work is associated with a 29% increased risk of becoming obese or overweight. The findings, which are published in Obesity Reviews, suggest that modifying working schedules to avoid prolonged exposure to long-term night shift work might help reduce the risk of obesity. q4. What are the behavioural changes that they must opt for? And how do deadline based, emergency based jobs make a person opt for these changes?  Effective programs take a multidisciplinary approach that focuses on providing workers with the knowledge, skills, and support to eat a healthier diet and be more active. This can include nutrition classes, onsite exercise facilities and changing rooms, access to nutritionists and other counsellors, and worksite or company-wide policies that provide healthier food options and reimburse exercise-related expenses. q5. What are best methods to opt for during these conditions? What can be done in terms of behaviour change and also change in eating habit.?  In the movie Die Hard, Bruce Willis once said: “If you’re not a part of the solution than you’re part of the problem”. Unless you are currently underemployed, retired, or too young to be employed, you typically will spend at least a third of your time at your workplace. That means your workplace governs a large part of what you eat and drink and how much physical activity you have. For example, you may have heard the saying that “sitting is the new smoking”. Answer to this stress is practicing relaxation techniques like yoga or tai chi, meditation, muscle relaxation to help relieve stress, enjoy nature, get out of the cocoon and connect with world. Dr Abhishek Katakwar Bariatric and Metabolic surgeon Lifestyle expert and motivational speaker Asian Institute of Gastroenterology, Hyderabad abhishekkatakwar@gmail.com Cell: +91-8087358725
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    Honestly running was never in my genes, I don't remember any stories even of my forefathers about running. I am an amateur runner and my journey of being runner is inspired by many like Mr Rajendra jaiswal from Nagpur, who proudly explain about knee ailments he had to an extent that one of the leading orthopedic surgeon advised knee replacement to him, then he started running at the age of 40’s. Gradual, graded and proper training has made him a full marathon runner. Let me make running more interesting, like any other love story my love for running is two years old which had many breakups. And finally in 2018 beginning i decided to be committed and dedicated when I joined “Couch to 5K” organized by Hyderabad runners club (an non-profit organization with credit of organizing Hyderabad marathon). Truly speaking for last few years I had all possible excuses to join this excellent protocol based training program like professional and lack of time, but this time I made up my mind, reason being reaching 40’s can motivate you a lot. As mentioned love story are usually not easy going, so obviously my running love too had lot of ups and down during my training but consistency and motivation from fellow runners kept me on toes. Are you new to marathon running !!! My Advice 1. First few weeks are going to be difficult (Like any new relationship), when your body tries to deny and resist any change in habit. So listen to your brain and try to convince your body. 2. Obviously there will be few mornings when you don't want to get up because you slept late or yesterday was tiring, It is just a matter of first few minutes after getting out of bed. Also remember first few kilometers would be difficult during beginning but eventually you get accustomed. 3. “Solo running doesn't last more than few days, i have done it several times” at least for me. So go out join some running group and breath fresh air instead of running on treadmill. 4. “Compete with yourself”, as marathons are about running and completing it and not about securing first or second position as every finisher is a winner. 5. “Don’t be paranoid”, first you need to understand your limitations, endurance or fitness level so never compare your performance with any other, instead set goal for yourself about pace and distance. 6. “Breathing is the key” during initial days you may easily get breathless or fatigue. It’s all because of wrong breathing technique. Now the next question would be “how to breath during running” my experience says • Breath from nose (you may even try inhaling from nose and excelling from mouth). • Don't hold your breath while running but have a control on the rate of breathing, because its normal physiological defense mechanism of human body to hold breath during stress conditions. So let be voluntary breathing for initial days until your body adopts to breathing. • Look forward at horizon and keep your arms at side making your chest come forward (that will increase your lung capacity) Happy running, Author (Dr Abhishek katakwar) is an bariatric & metabolic surgeon based at Asian institute of gastroenterology, Hyderabad. abhishekkatakwar@gmail.com +91-8087358725
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    Why you don't lose weight despite best diet and exercise efforts For years you have tried various very low calorie diets and restriction to achieve weight loss, and to no avail.  It seems despite the decrease in intake and several hours in gym, your weight still was not dropping as you would have anticipated. With these severe habits, it's likely that it never really resulted in great weight loss and when it did, you may have found that you gained it back in no time at all. What actually is happening is related to your metabolism regulating hormones.  As you take in less and less, your body's hormones, such as thyroid and leptin, begin to drop in an effort to create homeostasis in the body.  At the same time the muscle tissue begins to break down and be used for energy (which will lead to an even slower, more depressed metabolism).   this slowing of your metabolism can turn into a vicious cycle.   So is it possible to fix this broken metabolism: Let’s start with exercise, taper it to about 3-5 days a week, maximum, with an hour at a time - as a maximum. Really,  30-45 minute workouts are more than enough. Keep in mind that resistance and weight training is the best way to enhance metabolism, while cardio workouts should be considered secondary and can be added in as part of the 3-4 day regimen, but a combination is best.  The next step is to look at your caloric intake, and be prepared to increase this slowly.  It is important to take this slow as to not gain weight back too rapidly, which will discourage you and may lead to another cycle of restricting your intake.  Try to calculate how many calories you are taking in and add about 50-100 calories a week. The goal will be to have added about 500 calories after the course of a few weeks. Author (Dr Abhishek katakwar) is a bariatric & metabolic surgeon based at Asian institute of gastroenterology, Hyderabad. abhishekkatakwar@gmail.com +91-8087358725