Filed under: Obesity
In a recent Healthy Tip, we briefly described a notable article in the June 2011 New England Journal of Medicine about long-term weight gain. The 20-year study involved more than 120,000 healthy men and woman of normal weight. All were examined at four-year intervals and were found to have gained an average of almost a pound a year. That doesn’t seem like much—unless you consider that if you’re a fit 160 pounds at age 30, you’ll have put on 20 pounds by age 50. At that point your extra weight may be compounded by diabetes, bad joints, heart disease, and perhaps even cancer—all of which are associated with obesity. So now you’re forced to find ways to lose weight.
Wouldn’t it have been better to maintain a healthy weight all along? Some of the study’s observations regarding food choices and exercise might prove helpful in maintaining your weight as you age.
The study found that some foods were significantly associated with weight gain: potato products such as potato chips and French fries, sugary beverages (sodas, for example), red meat, processed meat products, and refined grains. On the other hand, foods associated with no weight gain were vegetables, whole grains, fruits, nuts, and yogurt.
Other factors found to be associated with weight were physical activity (increase = no gain in weight); alcohol consumption (increase = weight gain); sleep habits (less than six or more than eight hours per night = weight gain); and TV habits (more TV = weight gain), a correlation that seemed partly due to more snacking (Superbowl, anyone?) and less activity.
A single change in diet or lifestyle had less effect than several together. It makes sense that if you exercise less and eat more foods associated with weight gain, you’ll gain weight more easily than if you exercise less but still eat well.
Why some foods seem to contribute to weight gain more than others is still not fully understood, but it probably has a lot to do with what makes us feel satisfied when we eat. High-calorie food and drink that go down fast and easy and quickly enter our bloodstream may not make us feel full when we consume them, so we tend to eat more of them. High-fiber foods like fruits and vegetables fill us up and are low in calories. Even high-fiber nuts, which tend to have a lot of calories, are associated with no weight gain, perhaps because they satisfy us and keep us from eating candy and cake that do cause weight gain. Yogurt is an interesting case, since there has been a lot of interest lately in probiotics (bacteria felt to contribute positively to our health). Perhaps yogurt changes the bacterial flora in a way that contributes to weight stability and loss.
The reason we discuss this study in more depth is twofold. First, it highlights the fact that Americans have a tendency to gain weight as they get older. Knowing that, we can be vigilant of what we eat and how active we are in order to help prevent this weight gain. Second, it warns us of the most common food offenders to avoid—and those to embrace—and underscores the concept that weight is a balance between the calories we consume (foods and beverages we eat) and the calories we expend (physical activity). Make sure you find the proper balance when you’re young, so you won’t be overweight—and perhaps sick—when you’re older.
The amount of sleep a person gets prior to the age of 11 has been associated with adult body weight. A 2008 study in the Journal of Pediatrics of 1037 individuals found that shorter sleep times at age 5, 7, 9, and 11 were associated with higher Body Mass Index (BMI) at age 32. This relationship does not depend on BMI as a child, socioeconomic status, TV watching, adult physical activity and smoking, and BMI of a person’s parents.
Childhood obesity has become a significant health problem, putting children and adolescents at risk for developing asthma, high blood pressure, and type 2 diabetes, as well as other serious health risks. The American Academy of Pediatrics website has a parenting corner, helpful links, and resources on this topic. See their “Overweight and Obesity” section.
First Lady visit to Fort Jackson will highlight the impact of obesity and decreased physical activity on military recruitment
First Lady Michelle Obama will visit South Carolina on January 27 for the first time since moving into the White House when she comes to Fort Jackson to highlight the impact of childhood obesity and decreased physical activity on military recruitment. Ms. Obama will spend a good chunk of the day at Fort Jackson, the Army’s largest training base, where she will discuss the “Let’s Move” campaign she launched two years ago with the aim of eliminating childhood obesity in a generation.
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