By Larry Lucas We’ve all heard about the dangers of “gateway drugs” such as marijuana and alcohol - that using these substances may lead to much bigger problems like chemical abuse, risky behavior and other concerns. But what you might not realize is that when it comes to your wellness, obesity is a similarly precarious gateway to poor health and potentially life-threatening diseases.
For many people, health problems can be traced to poor diet and exercise habits - two factors which primarily contribute to obesity. Yet despite an onslaught of public education campaigns, far too many of us just aren’t getting the message. Last month, at the final session of the Centers for Disease Control’s National Health Promotion Conference, a report was released that said the obesity epidemic for adults continues to skyrocket in all states, for both genders and among all racial and ethnic groups.
Obesity in America has reached massive proportions and the impact on the African American community is particularly profound. According to the National Institutes of Health (NIH) more than half of African American adults are overweight or obese.
Being overweight isn’t just a vanity issue. It can steal years - and in some cases whole decades - from your life. According to the NIH, young African American men with a body mass index greater than 45 could lose up to 20 years of life; African American women, up to 5.
While there are many kinds of medicines to treat obesity-linked diseases such as certain types of diabetes and high cholesterol, they aren’t the solution. The goal should be to prevent, not treat, these conditions and that can be done through improved diets, portion control and more exercise.
I’m not suggesting that all your health problems could be solved if you just stop eating greasy cheeseburgers and delicious milk shakes. But consider this: according to the Centers for Disease Control being overweight or obese can lead to hypertension, type 2 diabetes, heart disease, gallbladder disease, osteoarthritis, respiratory problems and some cancers. For women, it can also jeopardize reproductive health.
What’s also startling is that obesity contributes as much or more to the development of a group of chronic diseases - including cancer - as does smoking, according to a report published by RAND Corporation researchers in the British journal called Public Health.
It’s thought one possible explanation for why extra weight leads to increased cancer risk is that fat cells produce a form of estrogen that promotes rapid division of cells, increasing chances of a random genetic error while cells are replicating, which can lead to cancer, according to the American Cancer Society. In addition, fat centered on the abdomen may increase insulin and insulin-like growth factors in the blood, which may also increase cancer risk.
The good news is the U.S. Department of Health and Human Services reports health outcomes related to these diseases often can be improved through weight loss or, at a minimum, no further weight gain. Even a modest weight loss of 10 to 20 pounds can bring significant health improvements, such as lowering blood pressure and cholesterol levels.
There are easy ways to help reduce the health risks associated with obesity and being overweight. First, start with goals that are measurable, specific and attainable. While it’s wonderful to say you’re going to “eat healthier,” a better goal would be to “eat five servings of fruits or vegetables five days a week.” This holds you to an unambiguous standard, but is also forgiving.
Exercise is, of course, another key component to improving your health. As with aiming to eat healthier, your exercise goals should also be specific, measurable and attainable. There are easy ways to squeeze an extra 30 minutes of physical activity into your day, such as:
* Walk or bike to your destination.
* Exercise at lunch with your workmates, family, or friends.
* Walk to visit co-workers instead of sending an email.
* Go dancing with your spouse or friends.
I know it’s not always easy to choose the salad over the double cheeseburger, but you owe it to yourself and your loved ones to pick the salad more often than not. Consider it a kind of insurance for a longer, healthier life.
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