We hear it all the time…lose weight
for your health. Few people however, realize the extent to which this
is critical to their physical well-being and ultimately their life
expectancy.
In January 2003, the Journal of the American Medical Association featured
a study finding that obesity appears to lessen life expectancy, especially
among young adults. The researchers compared Body-Mass Index (BMI)
to longevity and found a correlation between premature death and higher
BMIs. For example, a 20-year-old white male, 5’10" weighing 288 pounds
with a BMI of greater than 40 was estimated to lose 13 years of his
life as a result of obesity.Jamie McManus, M.D., F.A.A.F.P. and author
of "Your Personal Guide to Wellness" notes that while this study referenced
extreme levels of obesity, there are still millions of overweight
people in developed countries with a life expectancy rate that is
three to five years less than their healthy-weight counterparts. She
also estimates that there are 600,000 obesity related deaths each
year in America.
Just how does obesity shorten our lifespan? The answer to this question
is complex, yet there is a clear link between obesity and the development
of cancer. An extensive study conducted by the American Cancer Institute
involving 750,000 people showed that obesity significantly increased
the risk of cancer developing in the following organs: breast, colon,
ovaries, uterus, pancreas, kidneys and gallbladder.
Michael Thun, MD, vice-president of epidemiology and surveillance
research for the American Cancer Society (ACS) says one reason obesity
may raise cancer risk is because fat cells produce a form of estrogen
called estradiol that promotes rapid division of cells, increasing
chances of a random genetic error while cells are replicating, which
can lead to cancer. In addition, fat centered around the abdomen may
increase insulin and insulin-like growth factors in the blood, which
may increase cancer risk.
"Women who are obese after menopause have a 50% higher relative risk
of breast cancer," notes Thun, "and obese men have a 40% higher relative
risk of colon cancer…. Gallbladder and endometrial cancer risks are
five times higher for obese individuals".There is evidence that cancer
rates in developed countries are increasing at 5 to 15 times faster
than developing countries. A major contributor to this alarming reality
has proven to be diet. In populations where the diet consists mostly
of fresh fruit and vegetables and whole grains – in contrast to the
typical Western diet of fatty meats, refined flours, oils and sugars
– the risk of cancer is much lower.
The interaction of diet and the development of cancer is an active
field of research and Dr David Heber, M.D., Ph.D. and author of "What
Color is Your Diet", says "It appears that diet has its most significant
effects after the cancer has already formed, acting to inhibit or
stimulate the growth of that cancer". At the risk of oversimplifying
a complex set of interactions, the typical Western diet that leads
to obesity may actually act to stimulate the growth of cancer cells.It
is never too late to improve your health through healthful eating
and adopting a more health-giving lifestyle. Here are simple steps
to follow which can make an immediate improvement to your health and
vitality.
1. Check your Body Mass Index (BMI) to determine if weight has become
health risk. According to the Centers for Disease Control and Prevention,
60% of Americans are overweight, defined as having a BMI (a ratio
of height to weight) over 25. Of those, nearly half (27%) qualify
as obese, with a body mass index of 30 or more. In 1980, just 15%
of Americans were considered obese. You can check your BMI at the
web sie below.
2. Match your diet to your body’s requirements. If you eat and drink
more calories than your body requires you will put on weight. Learn
to control calories and portion sizes, make recipes leaner, and eat
infrequently from fast food restaurants. Also learn how to snack with
healthful choices.
3. Color your diet with a large variety of colorful, cancer-fighting
fruit and vegetables. There are seven different color ranges of both
fruit and vegetables and by choosing between 5 to 9 daily serves from
a wide range of fruit and vegetables, we are extending our consumption
of cancer (and other disease) fighting nutrients.
4. Eat lean protein with every meal. Protein provides a powerful signal
to the brain providing a longer sense of fullness. The right source
of protein is essential to controlling your hunger with fewer calories
and necessary to maintain your lean muscle mass. Choices of protein
should be flavored soy shakes with fruit; the white meat of chicken
and turkey, seafood such as shrimps, prawns scallops and lobster and
ocean fish or vegetarians may prefer soy based meat substitutes.
5. Rev up your metabolism with activity. If you want to enjoy a lifetime
of well-being, exercise is a key ingredient. Colleen Doyle, MS, RD,
director of nutrition and physical activity for the American Cancer
Society (ACS), says adults should do something for 30 minutes each
day that takes as much effort as a brisk walk. Children should be
active for an hour each day. We are more likely to develop habits
around things we enjoy, so seek activities which you enjoy doing.
It is also helpful to build physical activity into your daily routine:
use the stairs instead of the escalator or lift at work, park your
car in the parking bay furthest from the super marketing and don’t
use the remote control to change TV channels.
6. Get support to ensure you develop a healthful eating plan and reach
your goal weight. Whilst a small percentage of people possess the
discipline to lose weight, many obese people have developed strong
thoughts and habits concerning the food they eat. In order to establish
new habits, most people respond well to some form of consistent encouragement
and coaching. A study, "Effects of Internet Behavioral Counseling
on Weight Loss in Adults at Risk of Type 2 Diabetes" shows that participants
who had the support of weight loss coaching lost more weight than
those who didn’t. The study concluded that the support of a weight
loss coach can significantly improve weight loss results.
Being overweight or obese has been identified next to smoking, as
the most preventable major risk to developing cancer. Even small weight
losses have been shown to have beneficial health effects. So it’s
never to late to begin and you can never be too young or too old to
be concerned about your health and do something about achieving a
more healthy weight.
(c) Copyright by Kim Beardsmore
About
the Author: Kim Beardsmore is a weight loss consultant whose
business operates across 60 countries. This world renowned, medically
approved program will give you results you'll love and all the support
you need! Estimate your healthy body weight, tons of recipes, articles,
ezine and more at http://weight-loss-health.com.au
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