Control Your Weight

Obesity and Its Association with Various Cancers: An Overview of Weight Management Strategies from Traditional Chinese Medicine (TCM) and Western Medicine

Obesity is linked to multiple cancers, including breast cancer and colorectal cancer, making it crucial to maintain a healthy weight as a preventive measure. Below, we explore weight control methods and principles from both TCM and Western medicine, along with some health advice.

Traditional Chinese Medicine (TCM) Perspective: The Impact of Spleen, Stomach, Qi, and Blood on Weight

In TCM, the spleen and stomach are regarded as the foundation of postnatal health, playing a critical role in the body's ability to process food. The spleen and stomach function as the "factory" of the human body, transforming ingested foods into essential nutrients, which nourish the entire organism. When the functions of the spleen and stomach become impaired, the transformation and transportation of nutrients are affected, leading to the accumulation of pathological products such as phlegm-dampness or water retention. These excess materials cannot be metabolized properly and ultimately convert into fat, resulting in weight gain.

Similarly, the smooth circulation of Qi and blood is vital for managing weight. Proper Qi and blood flow forms the basis of metabolic processes, ensuring the timely elimination of waste and toxins and the normal functioning of internal organs. When Qi and blood flow is obstructed, metabolism slows down, leading to abnormal fat metabolism and weight issues. Furthermore, poor Qi and blood circulation may also provoke other health problems, further impacting the body's overall state of health.

Effective Weight Control Methods in TCM Practice

Dietary Regulation: Following the principle of “grains nourish, fruits assist, meats benefit, and vegetables provide sustenance,” proper dietary pairing is the cornerstone of weight management. TCM emphasizes the properties and benefits of food, and recommends consuming foods that strengthen the spleen and eliminate dampness, such as coix seeds, job's tears, yam, and white adzuki beans. This helps to improve spleen and stomach functionality and promotes the metabolism of excess moisture. As described in the "Huangdi Neijing," balancing the five flavors is crucial for health and weight management. By ensuring proper dietary combinations, we meet nutritional needs while preventing undesirable weight gain.

Exercise for Health: Traditional exercises such as Tai Chi, Ba Duan Jin, and Wu Qin Xi are treasures of TCM health practices. These exercises focus on harmonizing body, breath, and mind, using slow, gentle movements to promote the flow of Qi and blood, enhance organ function, and boost metabolism. Such exercises provide full-body workouts that not only aid in burning excess calories but also enhance flexibility and balance. Committing to these traditional exercises over time can effectively help manage weight while also alleviating stress and improving mental health.

Acupressure: Acupressure is a unique method in TCM for treatment and wellness. Massaging specific acupoints such as Zusanli, Sanyinjiao, Zhongwan, and Pishu can help regulate spleen and stomach function, promoting nutrient transformation. For example, research has shown that stimulating the Zusanli acupoint can enhance gastrointestinal motility, improve digestion, and optimize metabolic state. Regularly massaging these points can activate the body’s self-regulatory abilities, promote Qi and blood circulation, and facilitate better digestion and absorption, ultimately helping with weight control.

From the TCM perspective, managing weight is not merely about losing pounds but maintaining overall health. By conditioning spleen and stomach functions and enhancing Qi and blood circulation through balanced diet, adequate exercise, and acupressure, we can achieve our weight management goals while upholding health. This holistic approach to health management merits deeper practice and promotion in daily life.

Western Medicine Perspective: Understanding Weight Management

In modern life, weight management has become an essential aspect of maintaining health. From a Western medicine perspective, the increase or decrease in weight is underpinned by rigorous scientific principles, and understanding these principles can aid us in effectively managing weight for a healthier lifestyle.

Energy Balance Theory: The most direct factor influencing weight fluctuation is energy balance. Simply put, when the energy (calories) we consume from food exceeds the energy expended through daily activities and basal metabolic processes, the surplus energy is stored as fat, leading to weight gain over time. Conversely, if the energy consumed is less than what is expended, the body will utilize stored fat for energy, resulting in weight loss. For example, consuming an extra serving of fries (approximately 200 calories) without sufficient physical activity can gradually lead to weight gain over time.

The Key Role of Hormonal Regulation: Various hormones secreted by the endocrine system play significant roles in weight regulation. Insulin, a well-known hormone secreted by the pancreas, facilitates the uptake and utilization of glucose by cells, providing energy for cellular functions. Insulin also regulates fat metabolism; when blood sugar levels rise, insulin secretion increases, promoting the conversion of excess glucose into stored fat. Thyroid hormones also play critical roles; they elevate basal metabolic rate and accelerate oxidation and reduction processes, impacting energy metabolism speed. A deficiency in thyroid hormone secretion may reduce metabolic rate, leading to decreased energy expenditure and subsequent weight gain.

Effective Weight Control Methods in Western Practice

Balanced Diet: A reasonable diet forms the foundation for weight management. Controlling caloric intake is crucial; typically, it is recommended that adult women limit their daily caloric intake to 1,500 - 1,800 calories and adult men to 1,800 - 2,200 calories. Along with controlling caloric intake, nutritional balance should also be prioritized. Increasing dietary fiber intake through the consumption of vegetables, fruits, and whole grains enhances satiety, reduces intake of high-calorie foods, and promotes intestinal motility for better digestion. Concurrently, it is important to minimize the intake of high-calorie, high-fat, and high-sugar foods like fried products, cakes, and sugary beverages, as these are often calorie-dense.

Exercise and Physical Activity: Engaging in regular physical activity is vital for expending energy and controlling weight. It is advisable to perform at least 150 minutes of moderate-intensity aerobic exercise weekly—such as brisk walking (about 100-120 steps per minute), which effectively enhances cardiovascular function and accelerates fat burning. Running at a sustainable pace where conversation is possible is also beneficial. Combining aerobic exercise with strength training can further enhance weight management efficacy. Strength training increases muscle mass, which can lead to an extra 30 - 50 calories burned per day for each kilogram of muscle added. Simple exercises, such as push-ups, sit-ups, and squats, are suitable for daily strength training.

Pharmacological Interventions: For individuals struggling with obesity who do not achieve desired outcomes through diet and exercise, medication can serve as an auxiliary measure. It is essential to only use medication under medical supervision. For instance, Orlistat is a common weight-loss medication that inhibits gastrointestinal lipase, preventing the absorption of dietary fats and thus reducing caloric intake. However, pharmacological treatments may have side effects and specific patient populations, and should not be used indiscriminately.

In summary, both TCM and Western medicine offer valuable insights and strategies for weight management, highlighting the importance of a comprehensive approach that integrates dietary regulation, physical activity, and, when necessary, medical interventions. Adopting and adhering to these practices can significantly contribute to achieving a healthy weight and improving overall well-being.