Category Archives: Health & Fitness

The holiday shopping season is well underway, but you may still be searching for that perfect gift for a friend or family member. You probably know someone who plans to start an exercise program, try to lose weight, or otherwise improve their health in the upcoming year. The right gift from you could help them get a good start on their New Year’s resolutions. With so many options for books, DVDs, exercise equipment, apps, and other gadgets, it can be difficult to pick the right gift.

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Now that Thanksgiving has passed, the holiday season is in full swing. In addition to spending time with family and friends, the big events of the season also seem to involve shopping and eating. This will almost certainly result in big numbers on your credit card bill. And, because holiday weight gain is a reality for most people, on your bathroom scale, too!

This is the topic of my Health & Fitness column in the Aiken Standard this week.

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Research shows that, on average, people gain about one pound between Thanksgiving and the new year. The problem is that this extra weight may not be lost during the spring or summer, meaning that holiday weight gain can be a contributor to the gradual increase in weight, about one pound per year, that most people experience over time.

The good news is that the weight gain that typically occurs during the holidays can be prevented. Since people tend to gain less than one pound, even small changes to what you eat and your activity can make a difference, without taking away from your holiday cheer. Here are some strategies:

Stay active. The average holiday weight gain could be prevented by walking about one mile, or about 20 minutes, per day. Since time may be a factor, you can turn a shopping trip into a chance to be active by taking an extra lap around the mall or parking further away in the parking lot. Go for a walk when you have free time—and take your family and friends (and dog) with you.

Stay away from the food. Most holiday parties include lots of food, and usually not the healthiest choices. You can reduce the amount you eat by limiting your time near the food—literally, fill your plate and move away from the food. Using a smaller plate will reduce the amount of food you take, too. Getting rid of the candy dish on your desk at work or the plate of treats on the countertop at home are also smart ideas.

Don’t drink your calories. Alcoholic beverages, soda, and juice all contain calories and can add up to a big part of your total calorie intake. Many beverages, including hot chocolate and coffee drinks, can easily contain hundreds of calories. This doesn’t mean you can’t enjoy your favorite drinks, but enjoy them in moderation.

Plan ahead. If you are trying to watch what you eat, have a healthy snack before you go to a party. You will feel less hungry so you will probably be less inclined to eat as much. If you are bringing a dish to the party, make it something healthy that you like.

Focus on family and friends, not food. The holidays are a time to enjoy special meals and events with family and friends, and that should be your focus. You should enjoy your favorite foods and drinks, just do it in moderation.

Give yourself a break! Healthy eating and exercise are always important, but they are more difficult to do around the holidays. In research, even people who said they were trying to lose weight over the holidays ended up gaining about a half pound. So, do your best maintaining your healthy habits, accept that you may struggle, and make a commitment to get back on track after the holidays!

The bottom line is that you can prevent holiday weight gain by watching what you eat and staying active. It is easier to keep the weight off than it is to lose it later, so a little extra effort now is worth it in the long run. Considering that many people plan to exercise and lose weight after the holidays, you could get a jump-start on your New Year’s resolutions along with making this a happy and healthy holiday season.

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There is no question that military training and service is physically and mentally demanding. Living and working in dangerous environments has clear risks to physical and mental health. For this reason, military recruits and active-duty soldiers require a high level of strength and endurance along with good stress management and other coping strategies. The importance of exercise and fitness for military service is the topic of my Health & Fitness column in the Aiken Standard this week.

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One goal of military training is to develop these skills and abilities in already fit and healthy recruits or continuing service members. Unfortunately, many potential recruits are ineligible for military service because of physical limitations due to poor fitness. This is due to the common pattern of inactivity and obesity among young people. A report from the Council for a Strong America finds that being overweight is the major reason that civilian military recruits are deemed medically unfit for service. These attributes are more likely to be lacking among overweight recruits. Equally troubling is the fact that poor physical fitness disqualifies a high percentage of young men and women who are at a “healthy” weight. A 2010 report, written by a panel of retired military leaders, raises these same concerns, and has the ominous title, “Too Fat to Fight.” A follow-up report, “Still Too Fat to Fight,” suggests that the situation hasn’t improved. Not only are many young people disqualified from military service, those who do enter basic training may sustain injuries that delay or terminate their training. These injuries are more likely to occur in recruits who are obese and unfit at entry. Recuits who lack resilience and stress management skills are also less likely to complete training. This highlights the importance of promoting good mental and physical health among young people, especially those who are planning to serve in the military. Maintaining physical and mental health is also critical for active-duty troops and reservists to maintain readiness. Not only is exercise the best way to maintain physical strength and endurance, but it is also important for stress management and reducing anxiety and depression. Exercise plays in important role for the health and wellbeing of military veterans. First, regular exercise helps prevent a decline in fitness and can prevent weight gain that is common following military service. Additionally, exercise is a key component of physical therapy for recovery from injuries sustained during service. Equally important is the mental health benefits of regular exercise. Depression and anxiety are common among military veterans. It is well-established that exercise is effective for treating these conditions, both alone and in combination with other therapies. This is especially relevant for soldiers dealing with post-traumatic stress disorder (PTSD). It is estimated that as many as 20–30% of soldiers meet the diagnostic criteria for PTSD. Most soldiers diagnosed with PTSD also have or develop other conditions including major depressive disorder, anxiety, or substance abuse disorder. The treatment for PTSD is challenging and includes cognitive behavioral therapy, medications, and other lifestyle modifications. Among these is exercise. Prior exercise has been shown to reduce the risk of developing PTSD and exercise itself can reduce PTSD symptoms, with and without other treatment. All of this supports the importance of exercise for developing and maintaining physical fitness, physical health, and mental health among military recruits, active-duty soldiers, and veterans. The rest of us can gain these same benefits from regular exercise, too.

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October was Breast Cancer Awareness month. Thanks to the efforts of local and national organizations and a number of events in our area, we should all be aware of the importance of education, screening, treatment, and research toward a cure for breast cancer. These are all worthy goals that deserve our full attention and support. Now it is time to take the awareness that we gained over the past month and turn it in to action for the rest of the year. This is the topic of my Health & Fitness column in the Aiken Standard this week.

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Approximately 1 in 8 women will develop breast cancer. The American Cancer Society estimates that around 300,000 new cases of breast cancer are diagnosed and nearly 40,000 women die from this disease each year. Breast cancer can occur in men, but these cases are rare, so the focus is rightfully on women.

Much attention is given to genetic factors that increase the risk of breast cancer, in particular certain gene mutations, including BRCA1 and BRCA2. Between 20­–30% of cases occur in women who have a family history of breast cancer, which can double the risk of being diagnosed.

However, most women who are diagnosed with breast cancer have no family history, so there are other factors that play a role. Many of these are lifestyle factors that can reduce the risk for and improve the treatment and survival of breast cancer patients. The good news is that these changes benefit all of us because they also reduce the risk of other cancers, cardiovascular disease, and most other chronic diseases.

Avoid tobacco use. Smoking may increase the risk of breast cancer and certainly increases the risk of other cancers, especially lung cancer, as well as heart attack, stroke, and other lung diseases. Not smoking, or quitting now, is among the best health decisions a woman can make. E-cigarettes are not a safe alternative to cigarettes, so quitting really means quitting all forms of smoking.

Consume alcohol in moderation. Alcohol can alter the level of hormones, including estrogen, that increase breast cancer risk. Women who consume more than two drinks per day increase their risk of breast cancer by 20% over women who don’t drink.

Maintain a healthy body weight. Being overweight can increase the risk of breast cancer in post-menopausal women by 30–60%. Excess body fat can alter the levels of estrogen and other hormones. The good news is that losing as little as 10 pounds can reduce this risk. Additionally, being overweight is associated with a higher risk of diabetes and heart disease, among other conditions.

Be physically active every day. Regular activity and exercise can lower breast cancer risk by as much as 20%by reducing the level of certain hormones that are associated with breast cancer. Women who exercise also tend to handle breast cancer treatment better than women who aren’t active and exercise can reduce the risk of cancer reoccurrence by 25%. These benefits can be achieved through 45–60 minutes of brisk walking five days per week.

Eat a healthy diet. The evidence from studies on the effect of diet on breast cancer risk is mixed, with more research needed. In general, increasing fruit, vegetable, and whole grain intake is associated with at least some decrease in breast cancer risk. These foods are rich in vitamins, minerals, and fiber, so eating more of them is beneficial for reasons beyond cancer prevention.

The bottom line is that turning awareness into action to improve health behaviors can prevent breast cancer and reduce the risk of other cancers as well as many other serious health problems.

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