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- A third set of conditions related to lifestyle is excess body fat, causing us to be anywhere from somewhat overweight to obese. It goes without saying that we have an epidemic of people in our country who are overly fat, and for a variety of reasons. The rate for overweight has never been higher, and is now thought to be the main public health problem--perhaps surpassing smoking. The rate of overweight has doubled since the 1960s when about 31% of the population was overweight. The rate has increased significantly in the past decade. Obesity is now epidemic among children and adolescents.
- Based on the 1999 NHANES data, about 61 percent of adults, or an estimated 108 million adults, in the United States are overweight or obese, a condition that substantially increases their risk for hypertension, dyslipidemia, type 2 diabetes, stroke, coronary heart disease, osteoarthritis, gallbladder disease, sleep apnea and respiratory problems, and endometrial, breast, prostate, and colon cancers. Higher body weight is also associated with increases in all-cause mortality. Obese individuals may also suffer from social stigmatization and discrimination.
- Heart disease is another lifestyle-related condition. It is the number one cause of death in the U.S., which happens every 34 seconds for a total of over 700,000 people annually. It has been the #1 cause of death almost every year during the 20 th century.
- Type 2 diabetes used to be called “adult onset diabetes,” but there is a strong upswing in the number of young people with this disease. 17 million people have type 2 diabetes, and 151,000 of them are younger than 20. The cost of diabetes is a staggering $98 billion. This is a huge price to pay for unhealthy lifestyle choices.
- One of the conditions associated with unhealthy lifestyle habits is type 2 diabetes, which is rapidly becoming a very common disease in our country. A major study showed that the majority of cases could have been prevented by making healthier lifestyle choices.
- One of the conditions associated with unhealthy lifestyle habits is type 2 diabetes, which is rapidly becoming a very common disease in our country. A major study showed that the majority of cases could have been prevented by making healthier lifestyle choices.
- When the cells in our bodies are not able to properly use insulin, it can remain in the blood stream. Over time this can lead to a condition known as insulin resistance. When cells lose their ability to use insulin, “Insulin Resistance” occurs -- the cells are actually resisting the action of insulin to help lower blood sugar. This metabolic imbalance can lead to heart disease, diabetes, hypertension and excess body stores of fat and obesity.
- When you eat carbohydrate foods that are rapidly absorbed into the bloodstream, your blood sugar goes up quickly. Your pancreas responds to this by releasing insulin. This rapid rise in insulin then causes a drop in blood sugar which makes you feel hungry. It’s a signal that your body reads that it needs more fuel. You respond by eating more simple carbohydrate and the cycle repeats itself. Eating more complex carbohydrate foods that are broken down slower will not bring about this abrupt rise and fall in blood sugar. You get fewer food cravings because your body is not experiencing swings in blood sugar.
- The foods that are known to cause a rapid rise in blood sugar are know as “high glycemic” foods. Glycemic refers to sugar in the blood – are you familiar with the term hyperglycemia? Conversely, eating foods low on the glycemic index can promote healthy levels of blood sugar or metabolic balance.
- As we said, when the food is digested and absorbed into the blood stream, this promotes an equally rapid response by the pancreas to send out insulin to get the blood sugar levels down.
- Finding a healthy balance of protein, carbohydrate and fat can be easy. Think of splitting your plate into 3 sections. Fill half of the plate with vegetables and salad. Fill one quarter of it with your protein foods such as poultry, fish or beans. Fill the rest of the plate with whole grains like barley or pasta. Remember to be careful with how much oil or salad dressing you use on these to keep calories within limit.
- Here is a one day menu that illustrates how to include low glycemic foods at each meal. Refer to your handout to create a one day menu with a low or moderate glycemic food at each meal.
- There are some important nutritional supplements that can help keep you in metabolic balance. These are chromium, the omega-3 fatty acids EPA and DHA, and Lipoic acid.
- Chromium is important because it helps insulin do is job. It helps get glucose, or blood sugar, into the cells of the body. It also helps convert this glucose into energy – the fuel muscles use. Refined carbohydrate and processed foods are deficient in chromium. If you eat processed foods you may want to take a Chromium supplement. 50 to 200 micrograms per day is the recommended level. Some multiple vitamin supplements contain chromium.
- In conclusion, there are many benefits of achieving metabolic balance.
- This is a direct quote from a prestigious medical journal in 1998. It says that disabilities due to chronic conditions can be postponed to the last years of a person’s life, rather than these disabilities affecting a person for several decades of life. Scientific research is proving that therapeutic lifestyle habits reduce the disability and suffering experienced prematurely by many people.
- Studies of human behavioral changes indicate that it takes about 45 days to actually make something stick. That means you have to practice these new habits, even though they may not feel right for awhile.
- This is a model for behavioral change that everyone experiences. It was developed by behavioral researchers in the late 70s after they studied people going through all kinds of changes. The first stage is pre-contemplation. In this stage, you aren’t considering making a change. The second is contemplation. Here you might be thinking about a change, but aren’t ready to do anything about it. In the next stage you are actively taking the steps to make the change. This might be a person who goes out and buys a membership to a health club, but hasn’t actually gone there yet. Sound familiar? The 4 th stage is when you’re really ready to make a change and stick with it, like going to the gym on a regular basis. The 5 th stage is maintenance – continuing the course of action taken on a regular basis. We’ve all been through these stages several times for different changes we’ve made. Can anyone think of an example from his or her own life? (This might be a good time to do a group activity – have each person tell another about a time when they’ve made a change. Describe the stages and have one or two report to the group. )
- Here are some key strategies for moving into the action and maintenance stages. You are all at least in the action stage or you wouldn’t be here. Preparation was signing up for the course, showing up is the action part, so congratulations! You made it to the 4 th stage! Participating in the group will help keep you going forward on the path toward maintenance. We will provide you with positive reinforcement and support each time you show up. You can increase your likelihood of success by making a contract with yourself. When you go home tonight, write a contract that specifies your commitment to this program and to yourself. Write out clearly what you expect of yourself for now. You can always adjust your contract as you learn more about the various topics. You also need to think about how you will reward yourself for each milestone. You will need both short-term and long-term goals for this. Daily or weekly goals for the short term, and monthly or longer for the long term goals. Think ahead about how you will reward yourself. This way, you’ll have built-in incentives for staying on track.
- Keeping a journal is an excellent way to stay on track and measure your success. Write daily in your journal. List your short-term and long-term goals and how you plan to reward yourself. Write your daily successes, even if it seems minor – like not having a second helping of mashed potatoes at Mom’s house. Write out the challenges you faced at home and at work. This is not a place to beat yourself up – make sure you keep it positive. This is key to your success. Many people talk themselves into failure by undermining themselves with negative feedback.
- Tracking your eating and exercise can be a positive reinforcement when you’re developing new lifestyle habits. People who self-monitor both eating and exercise behaviors, are more successful at reaching and maintaining their ideal weight according to The American College of Sports Medicine. ( Med Sci Sports Exerc 2001 Dec;33(12):2145-56) Keep it simple. Write down your daily goals for food, water, and exercise and, as you make entries throughout the day, you’ll be able to see what a good job you’re doing. Seeing that you’re in control of your choices and that you can make good choices day after day is very helpful to staying on track with your program.
- Successful people in any walk of life usually have a vision of where they want to go. This is the perfect time to use this strategy. Practice seeing yourself change your behaviors. Visualize yourself walking into the gym or taking the time to walk during your lunch break. You will be more likely to find yourself following through with the behavior. This is your journey…believe in yourself! (This is a good time to do a group activity – have each person share an experience of a change they’ve made. It doesn’t have to be a health change, anything that shows them they’ve already been successful. It’s a good way to close the session on a good note.)