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Dr Gérald Kierzek (Medical Director)
Resolving to watch your weight or get back into sport is an excellent idea for your health. But changing your habits too suddenly can have the opposite effect and expose you to health problems, as Dr. Gérald Kierzek, emergency physician and medical director of Doctissimo, explains to us.
Among your good resolutions, perhaps you have decided to get back into sport, eat a more balanced diet or lose weight (or even all three at the same time). Wise decisions provided you approach them with discernment and gentleness. Because changing completely could, on the contrary, harm your health.
Weight gain, eating disorders and injuries are possible
In addition to exhausting yourself (and not keeping up), rushing into physical exercises or a drastic diet can, in fact, lead to numerous risks. A rarely discussed risk, which Danielle Gray, certified nutrition coach and personal trainer, addresses today in the Daily Mail: “It’s possible to end up with mental and physical problems due to nutrient deficiencies and changes in your metabolism. This can then lead to fat gain and muscle loss, mood swings and hormonal issues that are more difficult to resolve.”.
- Pushing your body excessively, by straining your muscles, your joints, your tendons can not only expose you to the risk of injury, but also exhaust you;
- Engaging in a weight loss program is a major risk factor for an eating disorder;
- Also embarking on a new exercise program could lead to greater weight gain in the long run – because you burn out and give up completely.
Beware of kidney problems!
When sustained physical activity is undertaken at the same time as a strict, sometimes insufficient diet, your body can also experience it poorly, for a biological reason, as experts explain: during an average day, your The body gets most of its energy from sugars, which mainly come from carbohydrates. In the absence of sugar, it will end up transforming stored fats to produce energy. When this happens, substances called ketones are released in the process. These acidic molecules are normal and safe in small amounts – although they are linked to bad breath. But excess ketones can be produced if the body continues to lack carbohydrates. “At high enough levels, it will make your blood toxic.” indicates the DailyMail. This is dangerous for people with type 1 diabetes who can develop ketoacidosis, a potentially fatal disease.
According to experts, there is also a risk of a potentially fatal kidney disease called rhabdomyolysis. Rhabdomyolysis occurs when damaged muscle tissue releases unusually large amounts of proteins and electrons into the blood, damaging the heart and kidneys. Your kidneys are responsible for filtering toxins from your blood, but when they become overloaded and cannot keep up with demand, kidney failure can result.
Other risks of overexercise include early osteoporosis in women, while men may experience a decrease in their libido.
Change your habits gradually, for more benefits
The less courageous will probably see these warnings as an excuse not to change anything… But that is not the message. Adopting a more balanced diet and adding a little more physical activity to your daily life is an excellent way to take care of your health.
“Good resolutions at the beginning of the year should not be taken lightly, and should not lead to drastic and sudden change. We don’t go back to sport 7 days a week, or to a strict diet, because we go from December 31 to January 1.” recalls Dr Gérald Kierzek, medical director of Doctissimo. “The body cannot suddenly start having less fuel and wear out prematurely with new physical activity. He needs to rest, to recover, he didn’t change on the 31st because of your decision alone.”
The goal is to last in the long term, to maintain motivation and to avoid injuries. Our expert therefore advises a recovery based on three principles:
- Consult your doctor before resuming sport, or before starting a diet, in order to receive support and detect contraindications;
- Start these changes gradually;
- Demonstrate regularity.
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“Doctor, progressiveness and regularity are the three watchwords that must accompany your good resolutions” he insists. In other words, who goes piano goes sano!
Slide: 10 tips for getting back into sport before the holidays