Obesity

Obesity is becoming a serious health challenge in Africa, yet many people do not realize how dangerous it is. In the past, being fat was seen as a sign of good living, wealth, and even health. But today, we know that excess body fat can lead to severe health problems like diabetes, heart disease, and stroke. According to the world health organization (WHO), obesity rates in Africa have nearly tripled in the last 30 years, affecting both children and adults. In Ghana, about 43% of women and 20% of men are either overweight or obese. Similarly, in Nigeria, the obesity rate among adults has risen to 28%. This shows that obesity is no longer just a western problem. It is here with us, and we need to take action.

What is obesity?

Obesity is when a person has too much body fat, which can affect their health. Doctors use body mass index (BMI) to measure obesity. BMI is calculated using a person’s weight and height. If your BMI is 30 or more, you are considered obese. However, BMI is not always perfect because it does not consider muscle mass, but it is still a useful tool for checking if someone is overweight.

How common is obesity in Africa?

  • In urban areas, obesity is increasing because of inactivelifestyles, meaning people do not move around as much as they used to.
  • Many people prefer fast foods like fried rice, meat pies, and sugary drinks instead of healthy traditional meals like beans, kontomire stew, or millet porridge.
  • Childhood obesity is also rising. Studies show that in South Africa, nearly 1 in 4 children is overweight or obese.
  • In East Africa, especially Kenya and Uganda, obesity is becoming a concern among middle-class families who eat processed foods and exercise less.

What causes obesity?

Obesity is caused by many factors, some within our control and others that are not. Here are the main causes:

Poor diet choices
  • Eating too many fried foods, sugary drinks, and processed foods (like instant noodles and canned foods).
  • Drinking too much alcohol, which adds extra calories.
  • Eating late at night and skipping breakfast.
Lack of physical activity
  • Many people now use cars and motorcycles for short distances instead of walking.
  • Office jobs require people to sit for long hours without much movement.
  • Many children no longer play outside because of TV, video games, and smartphones.
Genetics (family history)
  • Some people inherit obesity from their parents, making it easier for them to gain weight.
  • However, even if obesity runs in a family, a healthy lifestyle can help prevent it.

Lack of sleep

  • Many people in cities sleep late because of social media or work stress, leading to poor eating habits.
  • Not getting enough sleep can increase hunger and cravings for unhealthy food.
Medical conditions and medications

Some diseases and medicines can make people gain weight, including:

  • Hypothyroidism (a condition where the body burns fewer calories).
  • Diabetes medications and steroids, which can increase fat storage.
  • Depression and anxiety, which make some people eat more for comfort.

What are the dangers of obesity?

Obesity is not just about body size, it comes with serious health risks. People with obesity are more likely to develop:

  • Type 2 diabetes, which affects blood sugar and can lead to complications like blindness or kidney disease.
  • High blood pressure, which increases the risk of stroke and heart disease.
  • Heart disease, which can lead to heart attacks.
  • Joint problems, especially knee pain because of excess weight.
  • Breathing problems like sleep apnea, where a person stops breathing while asleep.
  • Infertility, making it harder for women to get pregnant.

How can obesity be prevented and treated?

The good news is that obesity can be prevented and managed through simple lifestyle changes. Here’s how:

Eat a healthy, balanced diet
  • Eat more vegetables, fruits, whole grains (like brown rice and millet), and lean proteins (like fish and beans).
  • Reduce fried foods, sugary drinks, and white bread.
  • Drink more water instead of soda or fruit juices with added sugar.
  • Control portion sizes. Eating large amounts of food, even if healthy, can lead to weight gain.
Exercise regularly
  • Aim for at least 30 minutes of exercise five times a week. Walking, jogging, and dancing are great ways to stay active.
  • If you work in an office, try standing up and stretching every 30 minutes.
  • Use stairs instead of elevators and walk short distances instead of using a car.
Get enough sleep
  • Try to sleep for 7-9 hours every night.
  • Avoid using your phone or watching TV in bed, as this can affect your sleep quality.
Manage stress

•     Too much stress can make people overeat. Practice relaxation techniques like deep breathing, meditation, or spending time with loved ones.

Seek medical help if needed
  • If you struggle with weight loss, a doctor or nutritionist can help.

Some people may need medication or special diets to control their weight.