Thread by @shiv_twitts

Over last 20years, people are not eating more, nor exercising less but still becoming #obese finds this recent study. In below thread, i explain key mechanism of #obesity postulated in this paper & what you can do to break this cycle. #HealthyLiving #gutmicrobiome #MedTwitter

First let me share the full paper before i summarize the key points from same: pubmed.ncbi.nlm.nih.gov/35460220/

#Obesity prevalence among US adults has soared from 14% to 42% since 1980, but mean calorie intake has not changed much in population. In fact, people are eating less relative to their body sizes. This finding was confirmed in paper using multiple databases

What about #physicalActivity or #exercise? Even though paper found less than optimal physical activity, the mean activity has not changed much since 1990. Again this is supported by multiple database quoted in paper. So what’s happening- here are different hypothesis mentioned:

1. Impact of change in quality and type of food on energy metabolism. The consumption of #processedFood has increased the overall sugar intake even though total calorie remained same I had earlier tweeted about how high fructose is getting converted to fat.

2. Changes is proportion of cooked & processed food relative to raw vegetables, processed crops leads to less intact plant cellular structures in food and has been postulated to change #gutmicrobiome. Gut microbes can utilize upto 22% consumed energy, but is much less now.

3.Dietary factors and diet–microbiome interactions appear to alter the body's metabolic expenditure, changing heat generation by influencing brown adipose tissue function. Natural food promotes more ‘#brownFat’ while processed food and also high carbohydrates promotes ‘#whiteFat’

Next factor is epigenetic: each fat generation passes genetic markers that promotes activation of fat forming genes to kids. When you lose weight (before having kids), you also promote less fat forming genes in your kids & vice-versa. Also the baby inherits mother gut microbes!

In sum, complex biological interactions between the types, quality, and processing of foods shifts our gut microbiome profile, metabolic expenditure and increases the risk of obesity in successive generations through epigenetics.

A toxic food environment begat a toxic biological environment, creating a self-sustaining, difficult-to-reverse cycle. So what can you do? Below are some tips to #healthylifestyle that break this cycle and also make population #healthy

1. Quality of food matters: more complex plant based raw diet and fermented foods which promotes healthy gut microbiome is #HealthyDiet Ladyfinger,Avacado, raw green leafy salads,raw vegetables,asparagus,onions, avocado, berries are excellent #prebiotics & nourishes gut bacteria

2. Cut down #processedfood (incl. breakfast cereals, packaged foods & drinks, fastfoods and refined flour & sugar). Also reduce animal & seed oil (plant oil like olive oil is much better) Always read sugar content of any packaged food

3. #IntermittentFasting Body starts to burn fat after 12 hours of fasting. So 16-18 hours of no food at least once a week (twice if you are looking to lose weight) will burn abdominal fat.

4. Include moderate physical activity: give your maid holidays over weekend, go for 30 mins walk and replace elevator with stairs. Small changes will go long way towards improving your #health

5. Expose body to some cold: Take a walk in winter (temperatures under 19 degree) or cold shower - these promote converting white adipose fat to brown fat & promote fat loss

Here is complete thread:

https://twitter.com/shiv_twitts/status/1619763427970551811