Health
Health is an essential component of human life. According to World Health Organization, Health is defined as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Health has various components intertwined as we have seen in its definition. In this blog post, we will discuss an important concept of health called Body Mass Index.
BMI
Body mass index(BMI) is a ratio used to calculate the quantity of fat in the body by utilizing height and weight measurements.
BMI Formula and Calculation
BMI is calculated as weight/ (height x height).
Weight of a person is measured by using a weighing balance that can accommodate average human weight. For BMI calculations, we will use the metric system which is the most used system of measurement worldwide. Unit for measuring mass in metric system is the Kilogram- SI unit for mass.
Height is calculated in meters. The figure is the multiplied by itself (meters by meters =squared meters).
Depending on your place of origin, weight or mass is calculated differently. In the USA, avoirdupois system is used. Recordings are made in pounds. These systems are not only for nutrition and healthcare, they can also be used for household activities such as weighing foods before preparation and in international trade, eg exporting pharmaceutical sources of drugs such as plants. For example, gum.
History
The modern term “body mass index” (BMI) for the ratio of human body weight to squared height was coined in a paper published in the July 1972 edition of the Journal of Chronic Diseases . This was done by Ancel Keys.
Normal ranges
BMI normal range is 18.5-24.9 kg/ sq. meter.
- <18.5 – Underweight
- 18.5 – 24.9 – Normal weight
- 25.0 – 29.9 – Overweight
- 30.0 – 34.9 – Obesity class I
- 35.0 – 39.9 – Obesity class II
- >40 – Obesity class III
Factors that affect BMI
- Age- BMI increases as we become older. This is due to decrease in mass muscle, and increase in fat mass.
- Muscle mass- people who have a higher muscle mass such as bodybuilders may have a higher BMI
- Gender- women have lower BMI as compared to men who have higher BMI
Healthy BMI
Healthy BMI ranges between 18.5-24.9 kg/square meter.
It is important to ensure you are in the normal range so that there is low chance of disease.
It helps to have to promote overall well-being,
How to maintain normal-range BMI
Height is a factor that is not easily manipulated or controlled. Therefore, to maintain normal BMI, it is necessary to ensure that the weight factor falls in a range that will result in a normal BMI.
Some of the tips to enable you have a healthy weight and BMI are stated below. Remember that consistency is a key element.
- Hydration and rehydration- keep on drinking plenty of clean fresh water. Keeping your stomach frequently filled with water will prevent you from eating every time. Apart from this, water helps maintain good kidney health. For this, drink 2 glasses of water when you wake up. In a day, 8 glasses of water are sufficient.
- Regular physical activity- every morning or evening, include exercises each as morning or evening runs respectively. Ensure to keep the discipline and consistency in check. You can also hit the nearest gym around your locality. For gym exercises, start at beginner level and improve as your body copes.
- Check for physical activities that you are passionate of. Different people have different preferences, eg jogging, swimming, walking
- Avoid junk foods- fast foods have high carbohydrate and fatty content which contribute to being fat. The body utilizes carbohydrates to make energy, excess of it are stored as glycogen in tissues and the rest of the excess is stored as fat. At all costs, avoid processed, sugary foods with high caloric amounts.
- Balanced diet- Good nutrition is an important factor. Consume nutritious foods such as fruits, eggs, vegetables, red meat, white meat and nuts that contain healthy fats and oils. Furthermore, eat fiber-rich foods and healthy proteinaceous foods.
- Fibers give a feeling a fullness, therefore can be used in obese people to limit amount of nutrient intake.
- Regular health check-ups – monitor weight and BMI frequently. Be patient, because loosing weight is not a walk in the park especially if you are obese.
- Stress management- learn healthy methods of coping up with stress to avoid losing weight. Chronic loss of weight can lead to being underweight.
- Practical portion control- avoid endulging in overeating. Consume only what is enough.
- Strength-training – build muscle mass by engaging in exercises regularly.