I continue to be a tired momma-to-be, sleeping more than ever. I cannot complain, because I would take this over nausea any day and I do love to sleep. My OB told me this should get better soon, so hopefully there will be more blogs coming your way.
My OB also recommended I workout 5 days per week and that it should be with enough intensity to make it hard to carry on a conversation. If this is her recommendation for a pregnant lady, I have to ask– Are you working out enough and with enough intensity? Do you make it a part of your normal routine or is it a twice a month type thing and then you eat a cupcake for your efforts?
Today, I wanted to talk about the obesity epidemic that is going on in America (unfortunately, the epidemic is becoming global). This isn’t a secret and the information is widespread– but, I wanted to do a short highlight of the facts. I was pursuing the Harvard School of Public Health’s website, which has loads of information and studies about obesity. Head on over to read more, here are some of my takeaways:
- Roughly two out of three U.S. adults are overweight or obese (69 percent) and one out of three are obese (36 percent).
- Apart from tobacco, there is perhaps no greater harm to the collective health in the U.S. than obesity.
- Obesity causes or is closely linked with a large number of health conditions, including heart disease, stroke, diabetes, high blood pressure, unhealthy cholesterol, asthma, sleep apnea, gallstones, kidney stones, infertility, and as many as 11 types of cancers, including leukemia, breast, and colon cancer.
- No less real are the social and emotional effects of obesity, including discrimination, lower wages, lower quality of life and a likely susceptibility to depression.
- Heredity plays a role in obesity but generally to a much lesser degree than many people might believe. Rather than being obesity’s sole cause, genes seem to increase the risk of weight gain and interact with other risk factors in the environment, such as unhealthy diets and inactive lifestyles. And healthy lifestyles can counteract these genetic effects.
Causes of this epidemic are multi-factorial and include: bigger portions everywhere, widespread marketing and distribution of junk food, sugary drinks, too little movement/activity (80% of adults are not getting the recommended 2.5 hours/week of moderate-intensity aerobic exercise and 2x a weeks strength training), too much TV/screen time (average American watches 5 hours of TV a day!!!!!), and too little sleep.
Use this blog to reflect on your current lifestyle. I’m willing to bet all of us can think of areas that we can improve in.
Here is a link to a BMI calculator, it also lets you know what category you fall into. BMI is less accurate if you are an athlete, or are extra muscular. The Harvard Public Health website does state that decades of research shows that it is a good measure of “fatness”, so for most of us it is reliable.
The Heart Foundation lays out the following easy steps for measuring your waist circumference. Waist circumference can be an easy way to see if you are carrying excess fat around your middle.
How to measure your waist
- Find the top of your hip bone and the bottom of your ribs.
- Breathe out normally.
- Place the tape measure midway between these points and wrap it around your waist.
- Check your measurement.
|Your health is at risk if your waist size is|
|Men||Over 94 cm (about 37 inches)|
|Women||Over 80 cm (about 31.5 inches)|
If you want even more information about your body composition, find someone that knows what they are doing with a calipers (ex. experienced personal trainer).
Next week I’m going to do a couple blogs that relate to this information including what we can do about the obesity epidemic and how strength training correlates to decreased abdominal fat.
Hope everyone has a great weekend! Ames