KATHMANDU: Obesity has become one of the primary public health challenges worldwide. It is no longer confined to developed nations; it now affects both high- and low-income countries.

Beyond the visible changes in body shape, obesity is a chronic and serious disease with devastating long-term health risks. It is crucial for individuals and societies alike to recognize these risks and take preventive action.

What is obesity?

Obesity is a condition characterized by an excessive accumulation of body fat that poses health risks. It is typically measured using the Body Mass Index (BMI), which is calculated by dividing a person’s weight in kilograms by the square of their height in meters. A BMI of 30 or higher is classified as obese, while a BMI between 25 and 29.9 is considered overweight.

Long-term health effects of obesity

Cardiovascular Diseases

Obesity is a major risk factor for cardiovascular conditions, including hypertension (high blood pressure), coronary artery disease, and stroke. Excess weight contributes to atherosclerosis (hardening of the arteries), which reduces blood flow and increases the risk of heart attack.

Type 2 Diabetes

Obesity significantly raises the risk of insulin resistance and type 2 diabetes. Fat cells, particularly those around the abdomen, interfere with the body’s ability to use insulin effectively. Over time, this can lead to chronically high blood sugar levels and severe complications such as kidney failure, nerve damage, and vision loss.

Respiratory Issues

Carrying excess weight can restrict lung function and lead to conditions such as sleep apnea and obesity hypoventilation syndrome. These disorders disrupt sleep quality, cause chronic fatigue, and increase the risk of heart disease.

Certain Cancers

Obesity has been linked to a higher risk of several types of cancer, including breast, colorectal, endometrial, esophageal, pancreatic, and kidney cancers. While the exact mechanisms are not fully understood, inflammation and hormonal changes associated with obesity are believed to contribute to cancer development.

Reproductive and Hormonal Problems

In women, obesity can lead to irregular menstrual cycles, infertility, and pregnancy complications. In men, it can lower testosterone levels, reduce fertility, and cause erectile dysfunction.

Liver Disease

Obesity is a leading cause of non-alcoholic fatty liver disease (NAFLD), a condition where fat accumulates in the liver. If left untreated, NAFLD can progress to cirrhosis, liver failure, and even liver cancer.

Joint and Mobility Problems

Excess weight puts extra stress on weight-bearing joints, particularly the hips and knees. This increases the risk of osteoarthritis—a degenerative joint disease that causes pain, stiffness, and reduced mobility.

Decreased Life Expectancy

Research shows that obesity can reduce life expectancy by several years. The impact is more significant with higher degrees of obesity and when it coexists with other health conditions.

Mental Health Issues

There is a strong link between obesity and mental health problems such as depression, anxiety, and low self-esteem. Factors like social stigma, discrimination, and negative body image can contribute to psychological distress.

How to Prevent Obesity

Healthy Eating Habits

Maintain a balanced diet rich in vegetables, fruits, whole grains, and lean proteins. Limit sugary drinks, fast food, and oversized portions. Practice mindful eating—eat slowly and only when hungry, stopping when satisfied.

Regular Physical Activity

Engage in daily exercise to burn calories and promote overall health. Adults should aim for at least 150 minutes of moderate activity per week, while children should get around 60 minutes daily. Incorporate both aerobic and strength-training exercises.

Medical and Professional Support

If lifestyle changes alone are not effective, seek professional medical advice. Doctors may recommend medications or, in severe cases, weight-loss surgery. Any medical intervention should be part of a long-term, supervised plan.

Behavioral Changes

Set realistic, achievable goals for weight management. Use journals or mobile apps to track food intake and physical activity. Building accountability can improve consistency and motivation.

Supportive Environments

Creating environments that promote healthy choices is essential. Schools, workplaces, and communities should provide nutritious food options and safe spaces for physical activity. Government policies also play a critical role in encouraging healthier lifestyles.

Conclusion

Obesity is a serious and growing global health issue that affects individuals of all ages. It significantly increases the risk of chronic diseases such as heart disease, diabetes, liver disease, and certain cancers. However, obesity is largely preventable.

By adopting healthy eating habits, staying physically active, making positive behavioral changes, seeking medical guidance when needed, and fostering supportive environments, individuals and societies can combat this epidemic.

Small, consistent lifestyle adjustments—like eating nutritious meals, exercising regularly, and avoiding harmful habits—can lead to lasting health improvements over time.