The number of obese American adults continues to swell to record breaking proportions. The Centers for Disease Control (CDC) reports an American adult obesity rate of 42.4 percent. Over 2 of every 5 people is now obese! According to the Trust for America’s Health, a public health policy organization based in Washington DC, that’s the highest American obesity rate recorded. Child obesity is also a problem, with the current rate hovering just above 19 percent. This isn’t only an obesity epidemic. It is a full out public health crisis. Obesity greatly increases the risk of developing numerous diseases, chronic conditions and health ailments, including type 2 diabetes, coronary heart disease and osteoarthritis.
There are a number of causes of obesity. Typically, there are multiple factors involved in a person’s obesity. Many common causes of obesity are lifestyle related. These include:
Genetics can make a person predisposed to obesity. However, it is extremely rare for genetics to be the primary cause of obesity. There are some health conditions and diseases that can contribute to obesity. Some of these are centered around hormonal disruption, including hypothyroidism, polycystic ovary syndrome and Cushing syndrome. Health conditions that impact mobility can contribute to obesity, absent proactive dietary and physical activity efforts. Some medications can also increase the risk for obesity, such as steroids and some types of antidepressants.
Obesity is a serious health burden, leading to increased risk of illness and disease. With numerous diseases, being obese is associated with poorer outcomes and a greater risk of death. Cardiovascular disease, cancer and diabetes are all serious complications. According to data from the National Institutes of Health (NIH), obesity is linked to a higher risk of all-cause death. Obesity strains the body’s interconnected systems, contributing to a broad range of health problems.
High blood pressure, stroke and several types of cancer – including colorectal, and breast cancers – are also associated with obesity. Being obese disrupts the metabolic system, particularly when excess fat collects in and around the abdominal region, potentially leading to metabolic syndrome. Breathing problems, sleep apnea, joint pain and deterioration, back pain and decreased mobility are all associated with obesity. Being obese is also linked to a higher risk of mental health problems, including depression and anxiety.
Eating a healthy diet is an essential part of fighting obesity. Eliminate highly processed foods from the diet as much as possible. They’re often nutritionally lacking and full of unhealthy fats, sugar, sodium and chemicals. Choose whole foods instead, with lots of fresh fruits, vegetables, lean proteins, whole grains and, in moderation, healthy fats, such as olive oil. The classic Mediterranean diet is an excellent model of healthy eating. Reduce simple carbohydrate consumption, opting for complex carbohydrates instead. Some people can benefit from an overall carbohydrate restriction, but that should be discussed with a primary health care provider. Hydrate with plenty of water, avoiding soda and other sugary beverages. Eat regular, well planned meals, paying attention to calories and nutrition.
Calories that are not used will be stored. For adults, the CDC recommends a minimum of one hour and 15 minutes weekly of vigorous activity, such as aerobic exercise, swimming or jogging. Breaking a sweat with strenuous yard work and shoveling snow also count. That should be accompanied by strength training exercise two days per week and two hours and 30 minutes per week of moderate activity. Strength training exercises include push-ups, leg squats, crunches and weight lifting. Moderate activity includes walking at a brisk pace, bike riding, using a walk-behind lawn mower, active gardening and dancing. Find the things that make you happy when it comes to exercise and run with them.
In circumstances that increase the risk of obesity or when obesity is already a problem, it’s important to take a proactive approach. Not all obesity factors are within a person’s immediate control, but many are, such as diet and activity. Consulting with a nutritionist, taking cooking classes, learning to garden and taking advantage of available food programs, like the SNAP program can help improve diet. Partnering with family and friends for walking, hiking or biking can increase motivation. When mobility issue limits are a factor, physical therapy can help increase activity. Addressing individual factors can significantly reduce overall obesity risk and help bring weight under control.
