Around the world, we are facing a crisis of overweight, obesity, and type 2 diabetes. Many experts believe that the cause is not just an unhealthy diet—loss of muscle mass also plays a key role.
Physical inactivity leads to muscle loss, which in turn reduces basal metabolism because muscles are one of the body’s main energy consumers. As a result, the body stores excess energy as fat.
Additionally, the body has two main sites for storing excess sugar: the liver and the muscles. The less muscle mass a person has, the smaller the storage capacity, meaning extra sugar remains in the bloodstream and gradually contributes to diabetes.
At first glance, one might think obesity is merely an aesthetic or metabolic issue, but research has long shown that obesity also contributes to certain diseases, including cancer. In fact, obesity is now recognized as being more strongly linked to cancer than previously thought.
Experts repeatedly emphasize that obesity should be regarded not as a lifestyle choice but as a “chronic disease.” This perspective allows for the development of more effective treatment and prevention programs.
Overweight and obesity are complex, multifactorial issues. Recent research increasingly points to the brain’s role in regulating appetite and reward mechanisms. A 2001 study showed that in overweight individuals, dopamine receptors—responsible for the brain’s pleasure response—do not function properly. As a result, these individuals eat excessively to achieve the same sense of reward.
To adopt a long and healthy life, eight key principles should be followed:
Avoid tobacco use
Engage in regular physical activity
Maintain a healthy body weight
Follow a healthy diet
Ensure quality sleep (7–9 hours per night)
Keep blood pressure within normal ranges
Keep blood sugar within normal ranges
Maintain cholesterol (except HDL) within normal ranges
These criteria are frequently studied in research and are considered primary factors, particularly by the American Heart Association.
In pursuing a healthy lifestyle, focus first on improving these eight factors. Many people turn to supplements or secondary solutions instead, which can help, but the impact of these core eight factors is likely greater than any other measures.
