About one third of the U.S. population live with obesity, a complex disease that involves having too much body fat, which can increase the risk of health problems like high blood pressure, liver disease and Type 2 diabetes. The prevalence of obesity in the nation has dramatically increased just over the past couple decades. Why is this? American diets have changed, with a lot more processed foods on our tables and less fresh foods. Most of our jobs—even most of our interactions—are also happening in a stationary manner. The digital revolution of smartphones and computers has led to us moving our bodies less and sitting more.
Through my work, I have learned the most important way to treat obesity is to prevent obesity. While there are effective new drugs that help patients treat obesity, the best way to prevent obesity-related medical conditions is by intervening early on, and counseling patients about how they can move and nourish their bodies better before they gain unhealthy weight.
As we head into the fall, with less sunlight and colder days, it's important to develop the right habits to keep your body healthy. Here are my biggest tips:
Move regularly
I am a huge proponent of regular exercise. Exercise is one of the only things we can prescribe that helps with your physical and mental health. I recommend developing regular habits, setting very clear goals and tracking what you have done. The American Heart Association recommends at least 150 minutes per week of moderate-intensity activity, which is the bare minimum of what you should target. I encourage people to use apps that track their exercise like My Fitness Pal, which has lots of options and gives you a sense of how many calories you're burning by doing exercise. I also encourage the old-fashioned method of writing out your exercise on your calendar and ensuring you meet your weekly goal.
Move with joy
I don't really care what you choose for exercise, as long as they enjoy it. Even if you aren't an athlete or don't go to the gym, there's got to be something you like, like turning on music and dancing in your living room, walking your dog or going to a group exercise class. You may need to try several different activities before you find the best fit for you, but it's important to find an exercise that brings you joy. Looking for opportunities in the community is a great way to start, and the Keene Family YMCA has lots of options. The facility has exercise classes, personal trainers, swimming pools and activities available for kids to do while their parents exercise.
Eat fresh
At this time of year, it's nice to explore seasonal options, like apples and squash. In our area, we have a lot of fresh foods from area farms that are available at farmers markets or farm stands. These options are healthy and affordable, so I encourage you to seek them out. I am a big proponent of following the Mediterranean diet, which is filled with fresh fruits and vegetables, lean proteins and healthy fats. Start eating fresh with a visit to the Farmers' Market of Keene.
Make what you eat
Nobody is incapable of cooking. There are a lot of people who have not had this as part of their lives, but we can all learn to cook. There are so many easy, straightforward, nourishing things that we can do that can sustain us, and they're usually less expensive than prepared foods. If you pick something up at the supermarket and see a lot of chemicals on the list of ingredients, you should be putting it back on the shelf. Ultra-processed foods can increase poor health outcomes. When you cook for yourself, you know what you put in your food. You can find some recipes to get you started at Monadnock Food Co-op.
Find your motivators
There's a lot of interesting research on how you can motivate yourself to do change your behaviors, specifically exercise, but also to develop other healthy habits like home cooking. Katy Milkman, a behavioral scientist and author, talks about linking a habit that may be challenging, such as going to the gym, with a specific positive reinforcer, such as listening to a podcast or audiobook you enjoy. She calls it "temptation bundling." You want to know what happens next in Harry Potter? You've got to get yourself to the gym! You could say the same thing about going for a walk, cooking a healthy meal or spending time with your spouse, kids, or friends. Find the things that motivate you and incorporate them into the healthy activities that you want to become habits. Read more from Katy Milkman.
Suzannah Luft, MD, is a gastroenterologist and obesity medicine specialist at Cheshire Medical Center.