The Global Burden of Disease Group reports that the prevalence of obesity has doubled in over 70 countries since 1980 and has continually increased in most others. It’s currently estimated that nearly 30% of the world population—more than two billion people—meet the criteria for obesity. It’s unclear if any government top-down interventions have slowed the increasing prevalence of obesity to great effect, so it’s up to each of us on the individual level to take action to achieve and/or maintain a healthy weight with the following lifestyle changes:
- Eat more produce! A high intake of fruit and vegetables is associated with increased microbe diversity in the gut, particularly an increase in bacteria linked to reduced inflammation and improved insulin sensitivity—both of which are associated with obesity.
- Avoid added sugars and processed foods. For every 10% increment that ultra-processed foods account for a person’s daily calorie intake, their risk for obesity increases by 6%. This is particularly alarming because it’s very common in richer countries for half of an individual’s caloric intake to come from ultra-processed foods. When making beverage choices, stick to water and unsweetened iced tea and avoid drinks with added sugars or artificial sweeteners.
- Calorie Restriction. Studies show that people tend to consume more calories if their portion sizes are larger. Time-restricted eating, or intermittent fasting, has also been shown to aid in weight loss.
- Don’t smoke. In addition to myriad negative effects on health, smokers are less able to experience the taste of fatty and sugary foods than non-smokers, which can lead them to consume more of these unhealthy foods.
- Avoid alcohol. Alcohol affects fat distribution in the body and adipose tissue is more likely to accumulate around the heart, liver, and kidneys of heavy drinkers. This visceral fat build-up is linked to an elevated risk for heart disease, Alzheimer’s disease, type 2 diabetes, and stroke.
- Get regular exercise. Health experts recommend engaging in 150 minutes of moderate-intensity physical activity a week in addition to strength training the major muscle groups twice a week.
- Sit less. Sedentary behaviors like watching TV are linked to increases in insulin resistance, slowed metabolism, and excess calorie consumption. Exchanging 50 minutes a day of sedentary activity with physical activity of any intensity can lead to improvements in blood sugar regulation, insulin sensitivity, and liver health, which may reduce one’s risk for type 2 diabetes and cardiovascular disease.
- Get seven-to-nine hours of sleep a night. Poor sleep can trigger changes in the body that favor fat storage and muscle breakdown.
- Manage stress. Stressed individuals are more likely to engage in unhealthy behaviors that can raise the risk for weight gain. Stress also triggers inflammation in the body, which is also linked to an elevated obesity risk. Learning healthy ways to manage stress, like meditation, breathing exercises, or getting exercise can help.
The best part about these lifestyle behaviors is that they tend to work together. For example, people who are physically active tend to sleep better. People who sleep better and eat a healthier diet tend to be less affected by stress. If you find musculoskeletal pains are interfering with your ability to live a healthy lifestyle, please contact your doctor of chiropractic and schedule an appointment.
