New Delhi: Facing severe back pain? A new study suggests reducing daily sitting time and walking or doing some brisk exercises to prevent back pain from worsening. 

Back pain is very common and common reasons include muscle strain, disk damage, and some health conditions, such as scoliosis and osteoporosis.

Doctoral Researcher and Physiotherapist Jooa Norha from the University of Turku in Finland said that people concerned about back health, must “reduce sitting at work or during leisure time”

To understand the link between activity and back pain as well as the mechanisms related to back pain, the researchers included 64 adults with overweight or obesity and metabolic syndrome.

The participants reduced their sitting by 40 minute per day, on average, during the six-month study.

People with back pain tend to have excessive fat deposits within the back muscles. They are also likely to have impaired glucose metabolism, or insulin sensitivity, which can predispose them to pain.

The study did not, however, find a link between “the fattiness or glucose metabolism of the back muscles”.

Further, the researchers said that being overweight or obese and having metabolic syndrome not only increases the risk for back pain but also for cardiovascular disease.

Just standing up also may not help, instead “walking or more brisk exercise” may be more beneficial”, Norha said.

The researchers also said that switching between postures is more important than only looking for the perfect posture.

According to recent analysis published in the journal Lancet Rheumatology, more than 800 million people will suffer from lower back pain by 2050, a 36 per cent increase from 2020.

The study showed that since 2017, the number of low back pain cases has ticked over to more than half a billion people. In 2020, there were approximately 619 million cases of back pain.

Gaining weight in a healthy and sustainable way is a goal for many individuals, whether for medical reasons, athletic performance, or personal well-being. A holistic approach to weight gain focuses on the whole body, mind, and lifestyle, ensuring a balanced and healthy process. Unlike quick fixes or extreme diets, this method emphasizes nourishing your body with the right nutrients, maintaining mental wellness, and practicing self-care. Here’s how you can adopt a holistic approach to achieve healthy weight gain. 

1. Nutrient-Dense Foods: Fueling Growth Naturally 

The foundation of any weight gain journey is nutrition. A holistic approach encourages the consumption of nutrient-dense, whole foods instead of processed, calorie-laden options. 

– Protein: Protein is essential for building muscle mass. Incorporate lean meats, fish, eggs, legumes, nuts, seeds, and dairy products. 

– Healthy Fats: Choose unsaturated fats from sources like avocados, olive oil, nuts, seeds, and fatty fish. These are calorie-rich and support healthy weight gain without negative health effects. 

– Complex Carbohydrates: Whole grains, sweet potatoes, quinoa, and brown rice provide sustained energy and help in muscle recovery and growth. 

– Fruits and Vegetables: Rich in vitamins, minerals, and fiber, these keep your digestive system healthy, support the immune system, and add balance to your diet. 

2. Mindful Eating: Creating a Positive Relationship with Food 

Holistic health is about mindfulness, and eating is no exception. Mindful eating ensures you enjoy your meals, listen to your body’s hunger cues, and avoid stress-related eating habits. 

– Eat Consistently: Focus on eating small meals throughout the day rather than three large meals. This helps in maintaining steady calorie intake. 

– Tune into Hunger Signals: Listen to your body and eat when you’re hungry. This prevents overeating and creates a better relationship with food. 

– Stay Hydrated: Drink plenty of water, but avoid drinking too much before meals, as this can reduce your appetite. 

3. Physical Activity: Gaining Muscle, Not Just Fat 

Exercise plays a key role in healthy weight gain. A combination of strength training and flexibility exercises helps in building muscle mass rather than just adding fat. 

– Strength Training: Focus on exercises that build muscle, such as weight lifting, resistance band exercises, or bodyweight exercises like push-ups and squats. This helps in developing lean muscle and adding healthy weight. 

– Stretching and Yoga: Flexibility exercises such as yoga and Pilates keep your body balanced, reducing the risk of injury and promoting overall wellness. 

– Active Recovery: Allow your muscles time to recover through activities like walking, swimming, or light stretching to enhance muscle growth and prevent burnout. 

4. Stress Management and Mental Wellness 

Mental health is often overlooked in weight gain journeys, but stress can significantly affect your body’s ability to gain weight. 

– Meditation and Breathing Techniques: Practicing mindfulness through meditation and deep breathing can reduce stress and improve digestion, making it easier to maintain a balanced diet. 

– Adequate Sleep: Aim for at least 7-9 hours of sleep per night, as rest is essential for muscle recovery and hormonal balance. 

– Positive Mindset: A positive outlook reduces stress hormones and supports healthy weight gain. Focus on self-compassion and avoid negative thoughts about your body image. 

5. Supplements: Enhancing the Natural Process 

While a holistic approach prioritizes food as the primary source of nutrition, certain supplements may support your weight gain efforts. 

– Protein Shakes: If you find it hard to meet your protein needs through food, a protein shake or smoothie with added nuts, seeds, and fruit can be an easy way to increase your intake. 

– Vitamins and Minerals: Ensure you get enough vitamins such as B-complex and D, and minerals like magnesium and zinc, which support metabolism and muscle function. 

– Probiotics: A healthy gut is essential for absorbing nutrients, so consider adding probiotics to your routine to improve digestion. 

6. Lifestyle Adjustments: A Holistic Mindset 

In addition to diet and exercise, daily habits and routines play an important role in achieving healthy weight gain. 

– Reduce Processed Foods: Minimize the intake of processed snacks and sugary foods. They may add weight, but they won’t support muscle growth or overall health. 

– Routine Meal Prep: Plan your meals to ensure you’re getting enough calories and nutrients each day. 

– Support System: Surround yourself with positive influences, whether it’s friends, family, or a nutritionist, to help keep you motivated and on track. 

Achieving Balance Through Holistic Wellness 

Weight gain isn’t just about eating more; it’s about nourishing your body with wholesome foods, engaging in muscle-building exercises, managing stress, and maintaining a positive mindset. By following a holistic approach, you ensure long-term health and well-being while achieving your goals in a sustainable way. With patience and persistence, you can embrace a balanced lifestyle that nurtures both body and mind. 

 

(This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.)