July is National Chronic Disease Awareness Month, and it serves as a reminder that conditions like obesity affect millions of people and their families.
Chronic diseases in the U.S. are on the rise, and not only in our older populations. CDC data shows an increase across all age groups, with the most common condition being obesity. Obesity affects people from all walks of life, including those who are civilians, in the military, and Veterans.
In 2020, about 80% of Veterans were overweight or obese, including more than 44% of Veterans from Operation Enduring Freedom, Operation Iraqi Freedom, and Operation New Dawn. In the military, almost 66% of Service members are either overweight or have obesity. Approximately 1 in 3 young adults aged 17-24 are too heavy to serve in the military.
Among civilians, obesity rates also continue to grow. It’s estimated that about 21.4 million young adults (age 15-24) have obesity. Experts suggest that if the trend continues, an additional 3.4 million young people will be overweight or obese by 2050.
Being overweight as a young adult may put you at risk for future health concerns; it can lead to other chronic conditions like diabetes and heart disease. July is National Chronic Disease Awareness Month, and it serves as a reminder that conditions like obesity affect millions of people and their families.
Lifestyle Modifications for Obesity
Obesity is a complex health issue with many causes; it is not a lifestyle choice. It’s influenced by your genes, how your body develops, your hormones, your surroundings, and your habits. Essentially, obesity is a chronic disease where many factors interact to affect your weight.
Sedentary lifestyles (getting little to no physical activity with long periods of inactivity) and unhealthy eating habits contribute to obesity, but the good news is that this condition can change. Lifestyle medicine is an intervention that includes a whole food diet and regular physical activity to treat chronic diseases. What lifestyle changes for obesity can help with the healing process?
Eat the Rainbow: Part of A Whole Food Diet
The Western diet contributes to the growing rate of obesity in the U.S. This diet is low in fruits and vegetables, high in fat and sodium, and consists of large portions, high calories, and excess sugars. Highly processed foods abound in a Western diet. These types of foods are not naturally found in our environment and differ greatly from what our ancestors consumed.
A whole food diet prioritizes eating minimally processed foods that are close to their natural states. This diet may help promote weight loss, improve mood and energy levels, and prevent chronic disease. The American Heart Association’s whole food dietary guidelines include:
- A wide variety of fruits and vegetables.
- Whole grains and products made up mostly of whole grains.
- Healthy sources of protein in the form of plants such as legumes, and nuts; fish and seafood; low-fat or fat-free dairy; and, if you eat meat and poultry, ensure it is lean and unprocessed.
- Liquid non-tropical vegetable oils such as canola, corn, olive, soybean, and sunflower oils.
- Minimally processed foods.
- Minimized intake of added sugars.
- Foods prepared with little or no salt.
- Limited or preferably no alcohol intake.
“Eating the rainbow” is a popular phrase to encourage you to include colorful fruits and vegetables in your whole food diet. This ensures a balanced intake of vitamins, minerals, and other beneficial plant compounds called phytochemicals. Each color group offers different nutrients, so including a variety of colors in your diet maximizes the health benefits. You can:
- Aim for a multitude of colors.
- Include 2.5 cups of vegetables per day.
- Include 2 cups of fruit per day.
Food is one of life’s greatest pleasures. And while enjoying food is important, it’s also crucial to consider the health benefits of balanced and nutritious eating. Finding a balance between pleasure and well-being allows us to fully appreciate food and its positive impact on our lives.
Get More Exercise: Start Low & Go Slow
The best type of exercise for you will depend on your goals, preferences, and physical needs. It’s important to remember that even independent of weight loss, physical activity is beneficial. Beginning any kind of exercise can be intimidating, and it’s important to ease into a routine. Be gentle with yourself.
If you have been inactive, you should “start low and go slow” by beginning with lower-intensity activities and gradually increasing the frequency and duration. For example:
- Start by taking the stairs instead of elevators, walking during your lunch break, or using a standing desk.
- Even household chores like gardening and doing housework can get your body moving. Any amount of activity is better than none.
- Try to find movements you enjoy and feel comforting to your body.
Balance exercises are also important to improve your stability and can be done without any equipment. For example, try balancing on one foot for 15 seconds. A stand-sit involves standing up and sitting down without using your hands. Or walk in a line, heel to toe, for a short distance.
Tai chi also helps to improve balance and stability. This ancient Chinese exercise combines physical movement, breathing techniques, stretching, and meditation to create a full-body workout that anyone can use – regardless of age or physical condition.
When you’re ready to add more exercise to your daily routine, keep it slow with a combination of aerobic, resistance, flexibility, and balance exercises. It’s helpful to spread this activity out over the course of a week.
Other exercise guidelines for those living with obesity include:
- Incorporating a minimum of 150 to 300 minutes of moderate physical activity per week or 75 to 150 minutes of vigorous physical activity weekly to prevent weight regain, increase weight loss, and improve fitness.
- Including two days per week of strength training, such as lifting weights.
- Using appropriate gear and sports equipment. If you’re working out at a gym, look for gyms with supportive staff, equipment that accommodates different body sizes, and trainers experienced in working with diverse clientele.
- Adjusting exercises to decrease orthopedic risk. Consider lower-impact exercise like yoga, water aerobics, or cycling.
- Adding anaerobic training, an intense activity for a short amount of time. Examples include high-intensity interval training (HIIT) with modified movements, or modified squats and lunges.
Talk to your doctor before starting a new exercise program, especially with existing chronic conditions like obesity. Seek support from health care professionals, friends, and family, and be sure to celebrate your small successes along the way. Listen to your body, stay hydrated, and be kind to yourself!
Support for Healing from Obesity
The following online resources for obesity include information on prevention, treatment, and management.
- MOVE! Weight Management Program for Veterans: This program offered by the VA helps Veterans achieve a healthier lifestyle through nutrition, physical activity, and behavioral changes. It offers group sessions, healthy eating tips, behavioral strategies, and support for increasing physical activity.
- Healthy Teaching Kitchen: This program helps Veterans improve their health by teaching them basic healthy cooking skills and how to make healthy food choices through hands-on nutrition lessons and cooking demonstrations.
- Military OneSource: This site offers health and wellness coaching sessions for service members and their immediate families, focusing on topics like eating better, exercise, stress management, and more.
- Obesity Action Coalition: This national nonprofit organization offers a variety of resources for individuals affected by obesity, including educational materials, community support, advocacy tools, and access to care information. These resources are designed to raise awareness, improve understanding of obesity, and offer support.
- Healthy People 2030: Overweight and Obesity Evidence-Based Resources: Learn about proven, science-based methods to improve your health and prevent disease.