Living a fast-paced, immediate gratification lifestyle that encourages poor eating habits and less time for exercise have put Americans at risk for a number of health-related diseases. And it isn’t just affecting adults – the population of obese children in our nation has also risen. Since many habits are formed during childhood years, it is a parent’s job to teach their child how to make healthy choices, rather than settle for battling the bulge all the way through adulthood. Helping your family participate in a healthy lifestyle now can prevent health problems - or even death – from affecting them in the near future.
When did America – the land of the free – change it’s mantra to “Supersize me?” It seems that somewhere between burning bras and the rise and fall of dot.coms, we lost our healthy lifestyles for a fast-paced, immediate gratification society, -and our dress size speaks volumes as we do a drive through drive by before dinner is late.
According to the National Center for Health Statistics, 30 percent of the Americans ages 20 years and older are obese. That means over 60 million people right here in the United States carry a body mass index of 30 or higher; when the healthy BMI range is 18.5- 24.9.
And obesity isn’t just plaguing adults – since 1980, the occurrence of obesity in children (ages 6-19) has tripled. Today, about 16 percent of all youths are overweight. This means that children who fall at or above the 95th percentile on standard BMI for age charts (each chart is age and gender specific) are overweight – when they should be falling on or above the 5th percentile but no more than the 85th percentile.
Even though the Centers for Disease Control have officially made lowering the prevalence of obesity as a national health objective – specifically, their plans are to lower obesity levels by half, or to 15 percent by 2010– the trends aren’t looking so hot. Americans and their children are still getting bigger and bigger, while our chance for health-related illness and even death is higher than ever before.
I’m fat, so what?
Being obese isn’t just a physical characteristic. The larger your child or you are - the more health problems both of you could have in the future. Obesity increases your risk for several chronic - even deadly - diseases, like:
High blood pressure (hypertension). High blood pressure is the force in your arteries when your heart beats. It is considered high in adults when your systolic pressure (top number) is 140 mm Hg or higher, and when your diastolic pressure (bottom number) is 90 mm Hg or greater. Having high blood pressure can increase your chances of heart attack or stroke. Being obese directly influences your blood pressure.
Coronary heart disease. Coronary heart disease exists when plaque (a fatty material) builds up on your artery walls, which can either slow down or block blood and oxygen from getting to the heart. Coronary heart disease can lead to angina (chest pain) or even a heart attack. Being obese can increase the strain on your heart, and is directly related to your blood pressure and cholesterol levels – which can result in coronary heart disease, Type 2 diabetes and stroke.
High cholesterol. Cholesterol is a waxy, fatty substance found in your bloodstream and your body’s cells. Everyone has cholesterol – our body needs it to help produce cell membranes, some hormones and other functions. Your body produces cholesterol, but you also get it from eating animal by-products (meat, milk, eggs, etc.). Your body carries cholesterol away from the arteries by using lipoprotein. Low density lipoprotein is known as the “bad” cholesterol; while high density lipoprotein (which your body produces) is known as “good” cholesterol. Too much LDL can clog your arteries and cause you to have a heart attack or stroke. People with LDL cholesterol levels of 240 mg/dL and above are considered to have high cholesterol, and are at high risk for heart attack and stroke. People with low levels of HDL – 40 mg/dL and lower, are also at risk for heart attack and stroke.
Stroke. When your brain cannot receive the oxygen and other nutrients it needs to survive, it dies. This happens when blood vessels carrying the oxygen and nutrients are either blocked by a clot or they burst. Depending on the region of the brain that has suffered a lack of oxygen; a person having a stroke could lose brain functions, such as vision, movement, memory loss and speech and language abilities, or a stroke could result in death.
Type 2 diabetes. Type 2 diabetes is when your body cannot produce enough insulin (a hormone produced by your pancreas) or cannot properly use the insulin your body produces to function properly. Having Type 2 diabetes can lead to vision loss, heart disease, kidney disease and loss of limbs.
Osteoarthritis. Osteoarthritis occurs when the cartilage in your body breaks down. When it occurs, your joints are no longer cushioned by the cartilage, which results in your bones rubbing against each other. This causes pain, stiffness and loss of movement. Being obese can play a large role in osteoarthritis – especially affecting your knees since they are responsible for supporting your weight.
Gallbladder disease. Gallbladder disease is the slowing or obstruction of the gallbladder usually caused by inflammation, infection or gallstones. It is quite painful, and could ultimately result in the removal of the gallbladder. Being obese or even moderately overweight can greatly increase your chances of suffering from gallbladder disease because it reduces the amount of bile salts in the bile produced in your gallbladder – which then increases the cholesterol levels. Obesity can also stop your gallbladder from effectively emptying.
Cancer. Cancer is caused by abnormal cell growth affecting different parts of your body. Most cancers create tumors, but some (like leukemia) cancers affect the blood, which circulates the cancer cells through the body’s tissues. Some studies have shown that being obese can increase your risk of some cancers – specifically breast, colon, kidney, esophageal and endometrial cancers. In 2002 alone, 44,000 new cases of cancer were primarily due to being obese.
So, with all the harmful effects that obesity can potentially cause, don’t you think you owe it to your children and yourself to maintain a healthy lifestyle?
How can I change my family’s lifestyle?
Americans add a lot of stress to their lives every day. Outrageous work schedules, tons of extracurricular activities and the fight to get ahead are a constant battle for every family in the United States today. But, if you don’t take control of your lifestyle now and become a good role model for your children, what will become of your family’s legacy?
Before you can change your lifestyle, you have to decide if it is unhealthy or not. If one or more family members are obese, then a change is definitely in order. But first, you have to understand what led your children or yourself to obesity before you can fix the problem.
Obesity is caused primarily by a two issues:
Genetics. Genetics can play a large role in obesity – it can be a large determinate in how the body stores fat and uses calories - but it can be controlled or minimized by changing behaviors.
Behaviors. People who put too many calories in their bodies and then lead a sedentary lifestyle can become obese. The decision to eat and not get physical activity is usually due to learned behaviors. The only way to overcome this lifestyle is to change the way you perceive food and exercise.
Now that you have a better understanding about what causes obesity, you can decide which issue your family is faced with. More than likely, your family is consuming too many calories and not putting them to good use. Whatever the case may be, it is time to reduce your family’s girth for the sake of their health.
In order to begin and maintain a healthy lifestyle, you have to make changes. Yes, it can be hard to change patterns that your life has fallen into, but if you don’t do it now, more than likely you never will.
And while it may be hard, it can be done. Follow these tips to get back your family’s health:
If your family is obese, consult a physician before carrying out your plan. If one or more family members are obese, it is best you consult a physician for a safe weight loss plan. They will usually have you meet with a nutritionist who can decide how many calories you need a day, and how much physical exercise is recommended. Don’t get disappointed – it may take longer to lose the weight, but you will notice a difference and stay safe while making these much needed changes.
Set a healthy weight goal for your family. Have your family set healthy weight goals for themselves. Record it on a document that your family can view privately – maybe in the bathroom cabinet or in their room. As your family loses weight or inches, record it on the document. Seeing the way your new healthy attitude changes your body and energy levels is a great motivator.
Decide how to achieve your weight goal, and do it together. Once your family has set its goal, discuss the best way to achieve that goal – together. It is important to work as a team so no one feels excluded or bad about the extra pounds they have. Remember – you are changing behaviors to become healthy, not to single anyone out.
Change your portion sizes. Healthy portions are one major factor in losing weight. We get caught up in “bigger is better” and don’t realize that portion size matters. For example, a healthy portion of meat is the size of a deck of cards, a healthy portion of cereal is the size of your fist and a healthy portion of fruit is the size of a baseball.
Eat at the table, not in front of the television. Sitting down together as a family and eating a meal not only spawns interesting conversation, it allows you to actually enjoy your meal. When sitting at the television, you are more likely to shovel the food in and go back for seconds since you are glued to the boob tube and not your body's signals.
Keep healthy snacks around. Say goodbye to high fatty snacks and hello to more fruits and vegetables. Eating fruits and veggies in between meals is not only healthier, but they make you feel fuller faster. And it’s a great way to make sure your body receives all the nutrients it needs. Great energy boosting snacks include almonds, dried fruit, tuna, bananas and cheese.
Boycott fast food. Fast food isn’t healthy, period. If you want to take the family out to dinner, go to a restaurant that offers healthy portions and fresh food – try to stick with grilled meats and freshly cooked vegetables. You will save ten times the calories at a nice restaurant, and have enough room to split a dessert.
Don’t starve yourself. You have to eat in order to provide energy for your body. Your family should eat three meals a day – with two healthy snacks in between meals. Eating less actually works against you since it can slow down your metabolism.
Get moving. It is very important to add physical activity in your family’s schedule in order to lose or maintain your health. Your family should be active for at least 30 minutes three times a week or more. Add in fun activities like swimming, playing basketball or tennis, taking brisk walks – anything that can hold your interest and help you keep moving.
Turn off the television. Kids are spending more and more time watching television and playing video games then they are outside. Have a family rule – one hour of telelvision on weeknights and maybe two or three hours on weekends. Then, challenge them to a game of tennis or take a walk. Not only will you see a difference in your body, but you have special time to stay connected with your family.
Don’t give up if you slip. To err is human – so don’t beat yourself up if you slip from time to time. Keep reminding yourself that your new lifestyle has been put in place in order to enjoy a long life with your family and friends – not to deprive you of food. And heck, if you want that ice cream or other special treat, add one more bout of exercise that will counteract the treat’s calories.
Reward your family for living a healthy lifestyle. Losing weight and maintaining your health is probably the best reward one can experience, but don’t stop there. Think of all the money you will save from fast food purchases or just food purchases in general – and use it for something fun. Figure out how much money you waste each week on fast food, write that down, and then save it for a few months. Ask your family what they would like to do with it - it could be your next trip to the beach or new sports equipment – and then vote on it. Your family will enjoy the added benefits of your new healthy lifestyle - and be motivated to continue on the right track.
Don’t become another obese-related statistic – get your family in shape now. Offering this sort of lifestyle builds a healthy foundation for your children and grandchildren – and gives you the added years of health in order to enjoy the years ahead.