LOSE THAT COVID WEIGHT WITH Dr EVA ORSMOND
Most of us put on a few pounds during lockdown, but Dr Eva Orsmond’s plan will help you forge a healthier, happier lifestyle
The last few months have been probably the strangest and the most challenging times any of us have experienced in our lifetime. Irish people love socialising, entertaining, eating out and certainly no-one likes to be told to stay at home. It has caused anxiety, loneliness, depression and social isolation for many — which can all be reasons for making poor food choices and drinking too much alcohol — with the result that many people have gained a lot of Covid weight.
The grim reality was researched and published by the Central Statistics Office last week. Statistically, women reported a bigger influence on their weight from this time, but I’m also deeply worried about how many men, and especially children, have been impacted. I’m sure in many households it’s become the norm to give the children more freedom and access to treats, especially when they needed to be quiet for parents to concentrate on work. This, combined with restrictions around running around and playing with friends, must have caused weight gain in the young ones too, while the teenagers have definitely hit the take-outs and had their virtual happy hour where they drink together in a virtual space!
Past is past, and now we should really pull ourselves together and use the #wereinthistogether to support each other as a nation to beat the bulge and find the healthier version of ourselves. Summer is here, the possibility of a holiday looms in the background and with social restrictions lifting, it’s no wonder manhy of us are scared to put on our summer clothes in case they don’t fit!
While physical appearance promotes mental wellness, we cannot forget the grim reality of how those worst affected by Covid typically suffered from lifestyle related health problems, clustered under the name Metabolic Syndrome or Syndrome X.
So how do you know if you have this Metabolic Syndrome (pre diabetes or Syndrome X)?
If you fill three out of the following five criteria, you are suffering from Metabolic Syndrome.
1
Waistline: The only visible sign is your waistline. Check your waistline and your height using the metric system using a measuring tape. Your waistline, measured around your belly button, should be no more than half of your height — for example, for a 165cm tall person, it should be under 83cm. General guidelines for Irish men are a target of a waistline of under 94cm (37inches) and for women under 80cm (32inches). For men, above 102cm (40 inches) and for women, above 92cm (36 inches) is classified as central obesity, being one of the risk factors for
Metabolic Syndrome. It’s the visceral fat, in other words, the dangerous, deep abdominal fat, which we are trying to measure. 2
Blood pressure: If you are already on blood pressure medication then you obviously tick this box. Check your blood pressure — ideally it should be no more than 120/80 while slightly lower or higher is still normal. If your blood pressure is consistently 130/85 or higher, you’re at risk and should contact your GP. 3
Low HDL: Know your blood cholesterol breakdown — don’t just rely on the total cholesterol which is what GPs typically talk to you about! HDL (the so-called good cholesterol) should be above 1.1 for men and above 1.3 for women.
4 Triglycerides: Should be under 1.7, although ideally higher HDL and lower triglycerides provide additional health benefits. You can, in fact, have low total cholesterol as a consequence of low HDL, so get your facts right! If you are on medication to lower your cholesterol then your triglycerides could be normal due to the medication so again, you tick this box.
5 Blood sugars: Know your blood sugars. If you are already a type 2 diabetic you’re at risk and obviously tick this box. If not yet diagnosed then now it’s time to know if your fasting blood sugars are outside the range, above 6, is considered unhealthy! It is estimated that 30 per cent of normal fasting blood sugar tests performed as a standard test at GPs do not
pick up those who are already diabetic as the sugar readings are often low purely due to a long fast or influenced by the last meal you had (which could have been low in carbohydrates). Insulin resistance takes years to develop and is not well picked up in standard blood glucose tests as they will be normal until it’s too late and the body is unable to keep the blood sugars within the ideal range. I would suggest checking the average of three months’ sugars in routine testing as well as the fasting glucose, with a test called HbA1c. This would give you a far better idea on where you are in the range on average rather than just one morning. If it is approaching 40 (normal range is from 20-42, and pre-diabetes is diagnosed at 42), you should start implementing some diet and lifestyle changes.
Although the Covid-19 virus has only been around for approximately half a year, several articles and studies indicating the link between Metabolic Syndrome and Covid have been written. Recently it has been discussed that people with fatty liver are more likely to be hospitalised with Covid-19 complications. The only treatment is to lose weight and stop excessive alcohol consumption. You should also be very mindful of your dietary fructose intake. Sadly, our country’s Covid task force is not highlighting this link between central obesity and Metabolic Syndrome, and most of us are still thinking that it is mainly the elderly people and health care workers who are at risk.
We really have not been informed about how we can reduce our risk factors of getting more serious symptoms and complications with Covid. Just a couple of weeks of implementing lifestyle changes will significantly change your health status and reduce your risk factors.
I first became interested in obesity during a study of weight management among hospital staff in Loughlinstown Hospital in 2001. In this study — which is quite outdated as 19 years
‘Being overweight is now almost the norm’ DR EVA ORSMOND
have gone by and the Irish population, most likely including health care professionals, have become more overweight and obese — I discovered that the hospital staff were not at a better weight than the rest of the population. While there is obviously a higher risk for frontline workers to be in contact with Covid-19, they are wearing PPE and taking all necessary precautions. But should we discuss the link between their own metabolic health and problems with their immunity due to this?
This subject has been widely discussed just across the sea in the UK where a top cardiologist has been in the media discussing how the medical staff are not necessarily in good health themselves nor educated or able to educate their patients about healthy eating.
There should be no sensitivity and definitely no ‘fat-shaming’ about being overweight or obese. It is not making you any of a lesser person, but it means that you need help and support to deal with the weight issue in a non-judgemental and compassionate manner.
Being overweight or obese has now almost become the norm where people are happy to settle at a lighter weight than what they are now, even if that means that they are still 2-4 stone overweight!
Health care workers have been under pressure and their work is invaluable. As well as the usual measures of social distancing, masks, PPE gear and washing hands, they would benefit if hospital canteens provided healthy, calorie controlled nutritious meals. Many frontline workers have little time to prepare their own meals.
One of our amazing clients, Deirdre, whose story is on the previous page, started her weight loss journey right in time to reduce her risk factors for Covid-19. It appears that significant changes in health can be achieved in just a few weeks with the right dietary changes. As a nurse, she has been witnessing first hand what poor diet and lifestyle can do to a person’s health. ‘I feel now more confident in talking the talk as now I’m walking the walk.
‘In our profession long hours and stress are present in everyday work, and many of us are just too exhausted to cook a meal from scratch when finally home after a 12hr shift, and it doesn’t help if you’re walking around with an extra stone or two!’ Deirdre says.
‘The typical lunch for me has been a homemade vegetable soup, the Orsmond clinic’s bread with some light cheese and salad vegetables on top.
‘At dinner time, I would have maybe some chicken or fish, with loads of vegetables. I’m not hungry and feel that the snacks have kept me full but also away from the treats in the hospital!’