Lifestyle Changes - by Dr. Jason Creel of Ask Doctor Jason

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by Dr. Jason Creel
Email: DoctorJason@Charter.net

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Greetings!! I hope you had the opportunity last week for a self-exam. If you found any abnormalities, or have any concerns, please talk with your doctor soon. Remember, medical care in many ways is a partnership between you and your physician. In fact, the patient often bears the greatest responsibility in this very important relationship. An example of a very significant patient responsibility, and the topic of this article, is healthy life-style changes. There is only one person capable of this task and it is you.
Perhaps the most prevalent health care problem in our present society would be obesity. There are over 100 million Americans obese or overweight. Many factors contribute to this trend, but I am convinced “all you can eat buffets” and less active lifestyles would approach the top of the list. One might ask, “What’s the big deal about putting on weight as I get older?”. The answer is simple. We know being overweight increases the risk for diabetes, high blood pressure, heart disease, arthritis, stroke and certain cancers.
I frequently see patients being treated with multiple medications for problems that could be improved, if not eliminated, by simply losing weight. In fact, research indicates the risk for type 2 diabetes (affecting over 15 million Americans) can be cut in half by merely losing as few as 10 pounds. The need for weight loss is simple to understand, but a task not easy for the overweight patient.
Is there a solution? An individual would not have to search far for a diet plan or herbal formula to lose weight. Americans are saturated with commercial remedies. Apparently, our appetite for diet remedies exceeds our sweet tooth. Unfortunately, more often than not, good intentions often turn into failed diet and lifestyle changes.
My experience has shown that a slow and balanced approach to lifestyle changes offers the best chance for success. Drastic changes rarely become lifelong patterns. We didn’t switch from breast milk and baby food to pizza and french-fries overnight, and we shouldn’t expect to be eating only steamed vegetables and baked low-fat meats instantly.
Our need for immediate transformation is clearly reflected in defining diet as a temporary course in drastic eating habit changes. However, we should define diet as how someone eats on a regular basis. This is a concept implying a lifelong pattern. Bad habits take months or even years to develop and healthy patterns should not be expected to come quicker.
Now, how does someone make important, healthy changes in their diet? My experience has shown that placing emphasis on exercise, rather than food, will lead to greater success in diet changes. Exercise has been shown to help prevent or improve such conditions as anxiety, stress and depression which often cause people to eat more. In addition to eating less, exercise also significantly reduces the risks for certain health problems such as high blood pressure, heart disease, osteoporosis, diabetes, obesity and premature mortality.
Sedentary lifestyles seem to create quite the appetite for high fat/high carbohydrate foods. Whereas increasing physical activity seems to put one’s diet back on track. This positive effect most likely results from improved self-esteem and increased motivation for change.
Now, how does a person initiate an exercise program? Like all healthy life-style changes, slow and with moderation. I recommend patients begin with a simple and easy program such as walking two or three blocks a day, four to five times a week. Try to pick a regular time each day for your exercise. In the beginning intensity and duration of your workout is not important, rather the focus is on committing to four to five days per week.
Starting with intense and long workouts, although with good intentions, often leads to extremely sore muscles and a lack of desire for future activity. Instead, focus on your commitment to regularity. Then, each week add duration and intensity to your training. By taking this slow step-by-step approach you reduce chances of losing your motivation, while allowing your body to adapt as necessary. This will help avoid injury and increase your likelihood of success.
Only after some time and becoming comfortable with your routine is it necessary to consider recommendations for vigorous aerobic exercise. Although there is variation in national health recommendations, you should exercise three to five days per week. Mode of activity should be a continuous, rhythmical exercise using large muscle groups, such as fast walking, jogging, cycling, swimming or aerobic dance. Exercise should last greater than 30 minutes at 60-85% of your estimated maximum heart rate (220-your age).
Often a person finds with improved physical fitness a natural desire and motivation for healthy lifestyle changes elsewhere (like smoking cessation). One’s improved feeling of well-being and stamina also allows for greater participation in life’s abundance of joyful activities. No longer will you feel weighed down, unable and unwilling to get involved. Your quality of life will dramatically improve, while greatly decreasing your risk for medical problems.
Remember, even small changes in lifestyle are important. Be patient and start slowly when making these changes. In a short time you will be eating healthy and exercising regularly. This will reduce your chances for numerous diseases such as Osteoporosis, which is the topic for next weeks article.

Until then, your prescription for the week: Pick a day this week to replace a few minutes lying on the couch with an easy bit of exercise. Reward yourself by doing the same thing the following day.

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