America’s waistline is expanding!
At this time, 42% of American adults are classified as obese. 71.6% of adults are overweight, including obesity. By comparison, in the 1950’s only 10% of adults were classified as having obesity. What has changed?
It is generally thought that weight gain, thus obesity, is primarily attributed to eating too much and moving too little. We are learning more about the multiple other contributing factors these days.
When the body becomes obese, other health issues often follow: painful joints (most often the knees), high blood pressure, insulin resistance, fatty liver disease, cardiovascular issues, and diabetes. Obesity can take 3 to 10 years off someone’s life span.
Why do some people struggle in maintaining a healthy weight despite diet and exercise programs?
Weight gain may involve genetic and even prenatal factors!
Cortison (aka: the stress hormone) changes the DNA. High levels of chronic stress, leading to high levels of the cortisol hormone, can “turn off” genes that deal with inflammation, sleep, metabolic function, and cardiac control.
Women who gain excessive weight during pregnancy are more likely to have heavy 3 year olds. Children born via C-section seem more prone to obesity later in life, which is thought to be related to a difference in the microbiome within the intestine.
Medical conditions that require treatment with pharmaceuticals can also lead to obesity. Antidepressants and antipsychotics can lead to weight gain by increasing appetite and reducing metabolism. Conditions that require treatment with steroids like prednisone can also lead to weight gain. Also, hypothyroidism can slow your metabolism, and weight gain is one of the leading symptoms of this condition.
Foods high in sugar can alter brain pathways that feel rewarding. These pathways are often the same ones that addictive drugs activate, which is why so many nutritional programs recommend people avoid sugary products.
The busy working lifestyle that plagues modern humanity leads to lack of sleep, sedentary working environment, fast food and easy pre-packaged meals, and self medicating at the end of the work day with an alcoholic beverage (or three) and watching TV. This high stress lifestyle often leads to weight gain.
So what can we do about the growing waistline?
Start simple.
Set a bedtime, and stick to it! Even adults need a bedtime, and even a bedtime routine! Without adequate sleep, all the “hunger hormones” are high. Cravings for high carbohydrate food and sugary coffee drinks increase. It is easy to overeat when you haven’t had a good night’s sleep.
Make sure to drink plenty of water between meals. Often, we may think we are hungry, but we are really thirsty. If you think you might be hungry, try drinking a glass of water first, and see if you still feel the same sensation.
Many people have watches or wearables these days that track steps. The 10,000 steps a day goal is not a bad place to start. Aim for that, and if you come close, that’s great! 3-4,000 generally is not enough.
Talk to your naturopathic doctor about ruling out conditions that can lead to increased weight gain like hypothyroidism. You can also explore possible food sensitivities and look into the intestinal microbiome which can be helpful for stubborn metabolisms. You can also discuss testing salivary cortisol throughout the day and try finding new and/or healthy ways to manage daily stress.
Finally, don’t do it alone! Make sure you have the support you need to address your health goals! We are always just a phone call away!