We hear this all the time… lose weight for your health. But few people realize how critical this is to their physical health and ultimately their life expectancy.
In January 2003, the Journal of the American Medical Association published research showing that obesity reduces life expectancy, especially among young adults. Researchers compared Body Mass Index (BMI) to longevity and found an association between premature death and higher BMIs. For example, a 20-year-old white male who weighs 288 pounds and has a BMI over 40 was predicted to lose 13 years of his life as a result of obesity.Jamie McManus, M.D., F.A.A.F.P. and the author of "Your Personal Health Guide" notes that although this study refers to extreme levels of obesity, there are still millions of overweight people in developed countries who have a life expectancy of three to five years shorter than their healthy-weight counterparts. He also estimates that there are 600,000 obesity-related deaths in the United States each year.
How does obesity shorten our lifespan? The answer to this question is complex, but there is a clear link between obesity and the development of cancer. A comprehensive study of 750,000 people by the American Cancer Institute showed that obesity significantly increases the risk of developing cancer in the following organs: breast, colon, ovaries, uterus, pancreas, kidneys, and gallbladder.
Michael Thun, vice president of epidemiology and surveillance research at the American Cancer Society (ACS), says one reason obesity can increase cancer risk is because fat cells produce a form of estrogen called estradiol, which encourages cells to divide rapidly and increases cancer risk. a random genetic error that can lead to cancer as cells reproduce. In addition, fat centered around the abdomen can increase the risk of cancer by increasing insulin and insulin-like growth factors in the blood.
“Women who become obese after menopause have a 50% higher risk of developing breast cancer,” Thun says, “and obese men have a 40% higher risk of developing colon cancer… Obese individuals have a five times greater risk of gallbladder and endometrial cancer.” There is evidence that rates are increasing 5 to 15 times faster than in developing countries. The biggest contributor to this alarming reality has proven to be diet. In populations where the diet consists mostly of fresh fruits and vegetables and whole grains – typical Western fatty meats, refined flours, oils and sugars unlike her diet - the risk of cancer is much lower.
The interaction between diet and cancer development is an active area of research and Dr David Heber, M.D., Ph.D. "It seems that the most important effects of diet appear after the cancer has formed, acting to inhibit or encourage the growth of that cancer," says the author of What Color Is Your Diet. 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's never too late to improve your health through eating healthy and adopting a healthier lifestyle.
Simple steps to follow that can instantly improve your health and vitality.
1. Check your Body Mass Index (BMI) to determine if your weight poses a health risk. According to the Centers for Disease Control and Prevention, 60% of Americans are overweight and define a BMI (height-to-weight ratio) over 25. About half (27%) of these qualify as obese and have body mass. 30 or more indexes. In 1980, only 15% of Americans were considered obese. You can check your BMI on the website below.
2. Match your diet with your body's needs. If you eat and drink more calories than your body needs, you will gain weight. Learn to control calories and portion sizes, make recipes leaner, and rarely eat from fast food restaurants. Also learn how to snack with healthy choices.
3. Spice up your diet with a wide variety of colorful, cancer-fighting fruits and vegetables. Both fruits and vegetables come in a range of seven different colors, and we increase consumption of cancer (and other disease) fighting nutrients by choosing between 5 and 9 servings a day of a wide variety of fruits and vegetables.
4. Consume lean protein at every meal. Protein provides a strong signal to the brain that provides a longer feeling of fullness. The right source of protein is essential for controlling your hunger with fewer calories and preserving your lean muscle mass. Protein options should be fruity flavored soy shakes; white meat of chicken and turkey, seafood and ocean fish such as shrimp, shrimp, scallops and lobster, or vegetarians may prefer soy-based meat substitutes.
5. Speed up your metabolism with activity. If you want to enjoy a lifetime of well-being, exercise is an essential ingredient. Adults should do something as demanding as a brisk walk for 30 minutes each day, says Colleen Doyle, MS, RD, director of nutrition and physical activity for the American Cancer Society (ACS). Children should be active for one hour each day. We are more likely to develop habits around the things we enjoy, so look for activities you enjoy doing. Adding physical activity to your daily routine is also helpful: take the stairs instead of the escalator or elevator at work, park your car in the farthest parking lot from the supermarket, and don't use the remote control to change TV channels.
6. Get support to develop a healthy eating plan and reach your target weight. While a small percentage of people have the discipline to lose weight, many obese people have developed strong thoughts and habits about the food they eat. Most people respond well to some form of consistent encouragement and coaching to form new habits. A study called "Effects of Internet Behavioral Counseling on Weight Loss in Adults at Risk for Type 2 Diabetes" shows that participants who received weight loss coaching support lost more weight than those who did not. The study concluded that the support of a weight loss coach can significantly improve weight loss outcomes.
Being overweight or obese has been identified as the main preventable risk for cancer development alongside smoking. Even small weight losses have been shown to have beneficial effects on health. Therefore, it's never too late to start, and you can never be too young or too old to worry about your health and do something to reach a healthier weight.
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