Weight Loss

Weight Loss

Introduction: Why weight loss matters in Africa? 

In many African communities, weight loss is often overlooked or misunderstood. Some believe it is just a normal part of life, while others associate it with spiritual causes rather than health issues. However, unexpected weight loss can be a sign of serious health conditions. According to studies, about 15-20% of people over 65 experience unexplained weight loss. With rising cases of diabetes, tuberculosis, and HIV/AIDS in Africa, understanding weight loss is critical.

While some people lose weight intentionally to improve their appearance or health, unintended weight loss can indicate an underlying medical problem. If you have lost 5% or more of your body weight within 6 to 12 months without trying, you should see a doctor.

How common Is unexplained weight loss in Africa?

Weight loss is common among people with chronic illnesses. In Africa:

  • HIV/AIDS remains a major cause of weight loss, with an estimated 25.7 million people living with HIV in sub-Saharan Africa.
  • Tuberculosis (TB) affects over 2.5 million Africans annually, often leading to severe weight loss.
  • Diabetes, once considered rare, is now increasing, with over 24 million people in Africa affected.
  • Malnutrition, due to food insecurity, affects millions, especially children and the elderly.

Causes of unexplained weight loss?

Losing weight without trying can be due to various conditions. Here are some common causes:

  • Muscle loss (muscle atrophy): This occurs when muscles shrink due to lack of use, common among people who are bedridden or inactive.
  • Overactive thyroid (hyperthyroidism): This happens when the thyroid gland produces too many hormones, making the body burn energy quickly.
  • Rheumatoid arthritis (RA): A condition where the immune system attacks the joints, causing inflammation and rapid metabolism.
  • Type 1 diabetes: When the body cannot produce insulin, leading to high blood sugar and fat loss.
  • Depression: Mental health conditions can affect appetite, leading to eating less and weight loss.
  • Inflammatory bowel disease (IBD): Chronic gut inflammation can reduce appetite and make the body burn more energy.
  • Chronic obstructive pulmonary disease (COPD): Severe lung disease that makes breathing difficult and burns extra calories.
  • Heart infections (endocarditis): A bacterial infection of the heart lining that can cause fever and loss of appetite.
  • Tuberculosis (TB): A major cause of weight loss in Africa, affecting the lungs and reducing appetite.
  • Cancer: Some cancers cause rapid weight loss by increasing body metabolism.
  • Addison’s disease: A rare disorder where the adrenal glands fail to produce enough hormones, reducing appetite.
  • HIV/AIDS: The virus weakens the immune system, leading to weight loss.
  • Congestive heart failure (CHF): A condition that makes eating difficult due to poor blood circulation.

How to lose weight safely?

If you are looking to lose weight intentionally for better health, here are some effective and safe methods:

  • Eat a balanced diet
  • Include proteins (eggs, fish, lean meat, beans) to maintain muscle mass.
  • Add healthy fats (avocados, nuts, olive oil) for sustained energy.
  • Eat plenty of vegetables (spinach, cabbage, carrots) and whole grains (brown rice, maize, sorghum). • Be active
  • Engage in cardio exercises like walking, jogging, cycling, or dancing.
  • Try strength training (lifting weights, body-weight exercises) to build muscle.
  • Eat More Fiber
  • High-fiber foods like yams, sweet potatoes, plantains, and beans help keep you full longer and improve digestion.
  • Practice mindful eating
  • Eat slowly and chew food properly to allow the brain to register fullness.
  • Differentiate between real hunger and emotional eating. • Stay hydrated
  • Drink at least 8 glasses of water per day to aid digestion and metabolism.
  • Get enough sleep
  • Aim for 7-8 hours of quality sleep every night to help regulate hunger hormones.

When to see a doctor? If you notice rapid weight loss, along with symptoms like persistent cough, fever, severe tiredness, or loss of appetite, seek medical help immediately. Early diagnosis can prevent severe health complications.