In today's fast-paced world, the concept of health has been reduced to mere aesthetics. However, true health goes beyond the surface. In a recent episode of the "Find Your Ultra" podcast, host Vipin Sharma sat down with renowned nutrition scientist, Dr. Medha Kapoor, to delve deep into the intricacies of health, wellness, and the misconceptions surrounding them.
Beyond the Zero and One Mentality
Dr. Kapoor emphasizes the importance of not having a binary approach to health. It's not about waiting for the perfect moment to start everything right. Instead, it's about making small, consistent changes. For instance, if one cannot exercise, one can still opt for nutritious meals. The key is sustainability. Before embarking on any health journey, one should ask, "Can I sustain this for the next 10 years?"
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Defining Health
Health isn't just the absence of disease. According to the World Health Organization, it's a state of complete physical, mental, and social well-being. Dr. Kapoor beautifully articulates that a healthy individual should be able to pursue personal, professional, and social goals without physical or mental constraints.
The Aesthetic Obsession
While aesthetics play a role in one's self-perception, it shouldn't be the sole driver for health pursuits. Dr. Kapoor warns against the dangers of eating disorders like anorexia nervosa, bulimia nervosa, and binge eating disorder, which often stem from an unhealthy obsession with body image. She stresses the importance of understanding the science behind health recommendations to make informed decisions.
The Macro Misconception
The current trend of viewing food solely in terms of macros (proteins, fats, carbohydrates) is problematic. Dr. Kapoor believes this stems from the commodification of food. Instead of fragmenting food into components, one should view it holistically. The fixation on aesthetics and macros can be addressed through education, understanding the science behind recommendations, and fostering a healthy relationship with one's body.
The Weight of Expectations
Dr. Kapoor's story begins with the birth of her child. While this event was undoubtedly joyous, it brought with it a slew of challenges. Living in a nuclear family, with no one around to share the responsibilities, Kapoor found herself grappling with the demands of motherhood, work, and societal expectations.
Postpregnancy weight gain is a common experience for many women. However, the comments and unsolicited advice Kapoor received from those around her only added to her stress. The focus was always on her weight gain, never on her well-being or her child's health.
The Battle Within
It was during this period that Dr. Kapoor experienced a profound internal conflict. The rational part of her mind was at odds with the irrational. She realized that before she could educate and guide others, she needed to believe in her own words and advice. She decided that her goal would be to achieve better fitness, not just weight loss, and to do so in a manner that prioritized her mental health and overall happiness.
Mirror, Mirror on the Wall
The societal obsession with weight loss is evident. Everyone seems to be on a quest to shed those extra pounds, even if they don't need to. However, as Dr. Kapoor points out, our perception of ourselves can be deceptive. We often view ourselves in a distorted light, influenced by societal standards and expectations.
The Interconnection of Mental and Physical Health
An interesting aspect of Dr. Kapoor's journey is her realization of the deep connection between mental and physical health. She discovered that a significant number of her clients who were not responding to nutritional advice had underlying mental health issues.
Dr. Kapoor emphasizes the importance of seeking help when needed. Whether it's from a nutritional coach or a mental health professional, recognizing the signs and taking the first step is crucial. Both these fields are intricately connected, and one's mental state can greatly influence their relationship with food and vice versa.
The YoYo Effect
Dr. Kapoor highlights a phenomenon known as the 'YoYo Effect,' where individuals experience rapid weight loss followed by a quick weight gain. This can be attributed to the body's natural defense mechanisms. When subjected to drastic dietary changes, the body reacts by altering its hormonal levels, leading to weight rebound once the individual returns to their regular eating habits.
The Hidden Costs of Crash Dieting: The Transformation Story
A man who had recently celebrated his first wedding anniversary seemed distressed and his story was all too familiar. He began by recounting the days leading up to his wedding. Concerned about his weight, particularly given his beautiful bride-to-be, he embarked on a drastic dieting journey.
"After reading an article about weight loss, I lived on just soups and salads," he shared, showing me photos from his engagement (or 'Roka' as it's known in North India). The difference between the pictures from his Roka and the wedding was startling.
His approach to weight loss was reflective of a bigger issue. Many feel compelled to resort to extreme measures for short-term gains, often ignoring the long-term impacts on health. The man shared that during his dieting phase, he faced severe irritability, hair loss, and skin problems. He also admitted that he became emotionally unstable, lashing out at his family and causing distress to his fiancée.
However, post-wedding, he gave in to the pent-up cravings, indulging in rich foods like butter chicken and paneer butter masala regularly. "It was a way to cope with the emotional starvation I felt," he reflected.
Understanding Our Body's Response to Starvation
Dr. Medha Kapoor, a nutrition expert, shed light on the science behind such experiences. "When you deprive yourself for an extended period, there's a decline in your happy hormones, leading to mood swings and overeating tendencies," she explained.
Dr. Kapoor emphasized the importance of understanding our Basal Metabolic Rate (BMR) – the rate at which we burn calories when at rest. Extreme calorie restriction leads to muscle loss and a reduction in BMR. As a result, the body becomes less efficient at burning calories, making weight regain almost inevitable.
Traditional Wisdom vs. Modern Misinformation
Dr. Kapoor highlighted the dangers of 'cherry-picking' scientific studies to validate personal beliefs. With the internet flooded with countless articles and studies, it's easy to fall prey to misinformation.
Instead, Dr. Kapoor advocated for time-tested practices, like including iron-rich foods to boost hemoglobin levels. Drawing parallels with our ancestors, she emphasized that while certain practices (like intermittent fasting) might have been natural to them, our lifestyles have evolved dramatically.
Intermittent Fasting: A Modern Fad?
Drawing attention to the popular trend of intermittent fasting, Dr. Kapoor cautioned against its blind adoption. She pointed out that while our ancestors' fasting might have been aligned with the sun's cycle, our modern lifestyles are vastly different. Many who try intermittent fasting complain of acidity due to the prolonged gaps between meals.
"Our body requires regular fuel. Starving it only sends it into a panic mode, storing more fat for future use," Dr. Kapoor noted.
Stop Over-Calculating, Start Living!
"Why are you doing so much math?" Dr. Kapoor questions the modern approach to dieting. Emphasizing that one should maintain diversity in their meals, especially breakfast, ensures an all-rounded nutrient intake. Moreover, incorporating healthy snacks and a wholesome lunch, combined with physical activity, a good social life, and stress-busting mechanisms, can lead to an optimum lifestyle.
The Biggest Addiction: Health
According to Dr. Kapoor, once you experience genuine health — waking up fresh, not feeling bloated, and having energy throughout the day — it becomes addictive. This addiction surpasses all others. Once you taste this version of life, going back becomes unthinkable.
The Rise of Modern Diseases
With the onset of diseases like migraines, hypertension, and PCOD becoming increasingly common, one can't help but wonder why. Dr. Kapoor points to several reasons:
- Underreporting: Many issues, like postpartum depression, were previously underreported. Earlier, there were no terminologies to describe certain conditions, leading to a lack of awareness and diagnosis.
- Lifestyle Changes: The introduction of ultra-processed foods, sedentary lifestyles, electronic gadgets, and altered sleep cycles have contributed to the rise of many modern diseases. PCOD, for example, is often exacerbated by processed foods and lack of sleep.
- The Importance of Seasonal Eating: Eating according to one's local and seasonal foods is essential. These foods are most aligned with our nutritional needs. Importing exotic foods disrupts this balance, often leading to less nutritious intake.
Neural Patterns and Habit Formation
Another intriguing aspect Dr. Kapoor touches upon is the power of neural patterns. When one undergoes drastic lifestyle changes, the body's hormones and neural pathways often resist, pushing one back to old habits. This is evident in weight loss journeys where people often revert to their original weight due to hormonal imbalances like decreased leptin levels.
As we age, the plasticity of our neural pathways diminishes, making it harder to change established habits. This reinforces the importance of instilling good habits in children from a young age.
The Drawbacks of Screen Time during Meals
One of the significant concerns Dr. Kapoor emphasizes is the importance of discouraging eating in front of screens. Not only does it distract them from recognizing their hunger cues, but it also introduces them to unhealthy food through advertisements. A personal anecdote from Dr. Kapoor highlights this concern. At a birthday party, her daughter, while eating healthily, was influenced by a commercial to demand candies.
Mother's Health Post-Delivery
Post-delivery, a mother's health often takes a backseat as her focus shifts entirely to the baby. However, it's imperative for mothers to remember their importance and prioritize self-care. The societal pressure and judgments, especially in cultures where motherhood is romanticized, can be overwhelming. Dr. Kapoor's heartfelt message to all mothers is to stay guilt-free. No matter the method of delivery or the feeding choice, every mother deserves respect and space.
When dealing with postpartum blues or feelings of regret, it's essential to remember that these feelings are valid. Mothers don't need to be perfect all the time. Embracing every emotion and giving oneself the grace to adapt to this significant life change is crucial.
Tips for the New Year
As we step into 2023, Dr. Kapoor's advice is not to get bogged down by New Year resolutions that are often short-lived. Instead:
- Limit outside eating.
- Engage in home cooking, making it a family activity.
- Avoid processed or packaged foods.
- Respect and embrace traditional food wisdom.
- Eat intuitively, listening to your body's signals.
- Ensure a diversity of nutrients in your diet.
- Be mindful of your physical and emotional well-being.
My Perspective on Dr. Medha Kapoor - From the Desk of Technical Muscle
Dr. Medha Kapoor emerges as a passionate advocate for holistic health, emphasizing the interconnectedness of physical, mental, and social well-being. She challenges conventional norms, offering a more profound and nuanced understanding of health beyond mere aesthetics.
- Holistic Perspective on Health: Dr. Kapoor's approach is rooted in the idea that health isn't just the absence of disease.
- Debunking Common Misconceptions: She brings scientific rigor and an informed perspective to dispel myths and guide individuals toward healthier choices.
- Addressing Mental Health: The importance of addressing underlying mental health issues and emphasizing the role of emotional well-being in overall health, she expands the discourse beyond mere physical fitness.
- Emphasis on Sustainable Health Choices: She encourages small, consistent changes over drastic, unsustainable ones, always asking the pivotal question – "Can I sustain this for the next 10 years?"
- Championing Traditional Wisdom: Warns against the dangers of cherry-picking scientific studies and underscores the benefits of traditional knowledge.
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