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Walk, don't sit

Written by Community Bariatric Services on 7/31/2014 10:13:00 AM

Sitting for two hours wipes out the benefit of 20 minutes of aerobic exercise. This report came from the NHANES survey looking at 2,223 participants and their daily sitting and fitness levels and how that impacts cardiorespiratory fitness. 

Sedentary actions include TV watching, driving, sitting and reading, among others. Other studies have previously reported the connection between a sedentary lifestyle and a critical heart disease event. All of the adults in the study had no known heart disease. 

The UT Southwestern researchers also found, "when we sit for prolonged periods of times, any movement is good movement." At lunch take a short walk and use a pedometer to track steps. Take the stairs instead of the elevator. Request a walking meeting with a colleague. They may appreciate the invitation too.

Tags: walking | Posted in: Bariatric Medical News

The benefits of sleep

Written by Keith McEwen, M.D. on 7/30/2014 2:00:00 PM

By Keith McEwen, MD, bariatric surgeon, Hamilton Bariatric Services

One of the major reasons men and women seek a proven weight loss treatment is they are so tired all the time. Sleep apnea is an obesity-related health condition. If you are only getting 4-5 hours of sleep, that typically is not long enough for your body and brain to recharge and heal.

Better sleep helps with obesity and weight loss

Here are a couple of questions to ask yourself:

  • Does it take you longer than 30 minutes to fall asleep at least three nights a week?
  • Do you have sleepless nights?

Bariatric surgery can help with sleep issues

Bariatric surgery has been proven to help with sleep issues including snoring. Losing weight around your abdomen, throat and face helps to open the airway. As you lose weight on your Lap Band® journey, you'll begin to regain higher levels of energy. Make taking an evening walk or bike ride part of your evening routine. You may just find that this activity helps you sleep better.

Maybe it’s hard to switch off your brain if you are feeling stressed. Simply being over fatigued also contributes to restless sleep. Try these tips:

  • Avoid composing emails and to-do lists as your head right before your head hits the pillow.
  • Try to make your to-do list for the next day, right after supper not at bedtime.

Our body seeks consistency as in the same sleeping routine (going to sleep and waking up at the same time everyday), having a room that is dark at night, and waking up to natural light in the morning. If we don’t get enough sleep and ideal sleeping conditions, then we will feel tired later. That's why sleep experts say not to sleep with the blue light of your mobile phone right next to your pillow. Similarly, going to sleep with the laptop or TV on also disrupts the body clock.

Recharge with a nap

The secrets of a perfect nap were shared by researchers from the UK. The trick is to nap for 15 to 20 minutes - just long enough to go through sleep stages 1 and 2 and awaken not groggy. Set an alarm. They say the perfect nap works even better if you drink a small cup of coffee or other caffeinated drink just before the nap. They say the caffeine will hit your system when you are ready to wake up after 15 or 20 minutes and give you a boost of energy more so than the nap alone.

Napping is no substitute for at least seven hours of restful sleep. Drinking caffeinated beverages or alcohol before bedtime is not recommended if you want a restful night's sleep. While exercising can be relaxing, these drinks and late night TV, gaming or computer work are over-stimulating. Try making a few changes at a time and see what works best for you.

Call us for sleep issues

If sleep issues due to obesity are negatively affecting your daily life, there are steps you can take! Call Community Bariatric Services Hamilton at 317-621-2511 for a consultation. Or bring your questions about sleep to our next weight loss information workshop on August 13, 2014.

Register for a free class to learn more about weight loss surgery options in IndianaRegister to view a free online video to learn more about weight loss surgery options in Indiana


Get up and move; physical activity matters

Written by Community Bariatric Services on 7/29/2014 8:00:00 AM

Currently, more than 50% of men and women report no leisure time physical activity. Researchers says the lack of physical activity is more predictive of becoming obese than caloric intake. Stanford University scientists looked at the NHANES data in terms of exercise and daily calorie intake during a 20-year period. They also tracked abdominal obesity measuring waist circumference. Overall, more women experienced a growing waist line than men in this study. Of all groups, 70% of Mexican-American and Black-American women reported they do not engage in leisure physical activities compared to than any other sex or ethnic group. White men reported the highest levels of physical activity overall of all groups.

Source: NHANES data; Ladabaum et al. The American Journal of Medicine, 2014


Together, anything is possible

Written by Keith McEwen, M.D. on 7/28/2014 8:00:00 AM

By Keith McEwen, MD, bariatric surgeon, Hamilton Bariatric Services

At a recent weight management workshop, Dr. McEwen asked this question: Is obesity a failure, a disease process or somewhere in between?

Losing weight is the hardest thing we (physicians) ask our patients to do. From a medical point of view, it's not straightforward. The course of treatment is different for every man and woman. In the nine years that I have been performing bariatric surgery there is no one single answer to my question. We don't like using or hearing the word "obesity," but all medical conditions have a representative term. Obesity is a term with Latin roots that derives from obedere (meaning to devour).

So what's in a word? I choose to focus on the positive. If we devour healthier foods and devour healthier lifestyle habits our body will be filled with the nutrition it needs to become healthier and happier. Obesity is not failure unless you fail to do nothing to improve your health. But coming to weight management meetings, like the ones we have each month, is doing something-something very important. continue reading ...


Wrist band fitness trackers criticized for thwarting weight loss

Written by Gina, registered dietitian for Keith McEwen, MD on 7/25/2014 8:00:00 AM

By Gina Goodwin, RD, registered dietitian, Community Bariatric Services Hamilton

A recent article on Today.com by journalist Jacoba Urist took a look at a growing trend among FitBit and Fuel band fitness trackers. These devices worn as bracelets do more than track steps. Some users complain these devices are making them gain weight instead of losing weight.

FitBits

My first impression is that you have to take responsibility for your own health and no device should be your sole source of information. One lady said her fitness tracker was telling her to eat 2200 to 2400 calories daily because she walked so many steps (miles) and exercised so many minutes, but she was gaining 2-3 pounds of weight. What is wrong about this story? This woman trusts a device to tell her how many calories she should eat. The device is not telling her, avoid eating a big meal, dessert, avoid snacking late at night, or avoid fatty, sugary foods. Her fitness tracker is also not personalized for her metabolism.

If you have started exercising more and feel like you have much more energy, you are on the right track. That track may become slippery if you begin to reward yourself after a big workout with food that has hidden fat and sugar. The extra-large smoothie, mocha or caramel-laced Frappuccino isn't going to help you lose weight. continue reading ...


Weight loss to manage menopause

Written by Community Bariatric Services on 7/24/2014 8:00:00 AM

A new pilot study found losing weight can help manage hot flashes due to menopause. It's estimated that 70% of menopausal women experience hot flashes. 

In this study, 40 white and black women all experiencing hot flashes - all either overweight or obese - were surveyed before, during and after weight loss. The greater the weight loss, the fewer the hot flashes. A majority of the participants said reducing hot flashes was a major motivator for losing weight. (North American Menopause Society, Menopause 2014)


FeetFirst, a resource for walking meetings

Written by Community Bariatric Services on 7/23/2014 12:00:00 PM

If you're the person who calls the meetings to order, consider hosting a walking meeting at your workplace. As an individual walker, many of us find it's a time to sort through problems and find creative solutions. But, can this be done as a group meeting at your workplace?

Have a walking meeting to share ideas and get moving!FeetFirst.org (based in Seattle, WA) and Everybody Walk are two public service programs that give you tips on how to add movement to your day, especially if it's full of sitting. They also offer tips for workplace and community walking experiences, which can apply to home-based workers and businesses of any size. Feetfirst.org suggests all types of meetings can be reinvented as walking meetings. See if your co-workers agree!

Benefits of walking meetings

Feet on the ground. Each participant is in a different part of the organization and can comment from different locations to share their "walk about" perspective regarding customer interactions, employee workflow, etc.

Thinking on your feet. Physical activity enhances problem solving.

Visual stimulation. Creativity is enhanced by physical activity that stimulates all the senses: sight, hearing, smells, etc.

Breaking down barriers. 1-on-1 talks are ideal for walking meetings. Breaking down the barrier of the desk and the chair. continue reading ...


Obesity and higher levels of fat in blood

Written by Community Bariatric Services on 7/22/2014 8:00:00 AM

Men and women who are obese but not diabetic tend to have higher levels of fat in the blood after meals, negatively impacting heart health

Recent medical studies found meals that include whey protein from milk and cheese can lower the amount of fatty acids in the blood and increase insulin. Not all types of protein produce this same effect. In a study of obese non-diabetic adults, each ate the same meal of soup and bread, plus one kind of protein-whey, gluten, casein (a type of milk protein), or cod. 

The participants who had whey protein had lower levels of fatty acids in their blood and higher levels of amino acids to boost insulin levels. Their stomachs also emptied slower than the other participants. (ACS' Journal of Proteome Research, 2014)


Obesity in family members increases your risk

Written by Community Bariatric Services on 7/17/2014 8:00:00 AM

In a recent study, more than 10,000 American households were surveyed about family health obesity. Results indicate that family environment strongly influences children's health. Having obese parents, brothers and sisters is a risk factor for becoming obese yourself.

In households with one child and a parent who is obese, the child's risk is more than two times greater. These children are also less likely to engage in daily physical activity. Boys are more at risk than girls in these situations. In two-child families the risk jumps to nearly six times greater if the older brother or sister is obese. In two-plus child households, younger children are strongly influenced by a same-sex older sibling who is obese and their risk jumps to 11 times greater.

It should be noted that this study was a snapshot of one point in time. Mark Pachucki, the lead author on the study says more research is needed, "still our findings are consistent with research showing siblings tend to eat alike and have similar levels of physical activity." (American Journal of Preventive Medicine, 2014)


Lower sodium and increased potassium – a double benefit

Written by Community Bariatric Services on 7/15/2014 8:00:00 AM

According to the CDC, 90% of Americans consume excess sodium and inadequate potassium (CDC, MMMR, 2011). Have you seen this claim on foods you buy? "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke." Did you know that foods that bear this claim have to list potassium content on the food label? Good sources of potassium are bananas, no- fat yogurt, dried apricots, spinach, potatoes, sweet potatoes, and no-salt-added/low sodium canned beans (but not green beans). Look for this food claim on the box next time you're at the grocery store. 

If you are already battling diabetes and/or hypertension, most likely you have a higher daily sodium intake than normal. An increase in daily sodium and decrease in potassium significantly impacts blood pressure. The hidden sodium in processed foods is a big culprit. A 2012 International Food Information Council survey of Americans found 6 out of 10 adults do or would reduce sodium in their diet, but most do it by shaking the salt shaker less frequently. For more information, read about the DASH eating plan, which is focused on a lower sodium diet. For more about DASH and nutrition information, visit www.choosemyplate.gov (JAND, 2014).

Tags: potassium , sodium | Posted in: Bariatric Medical News

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