Want to avoid an early death? Get moving, a study says

The medical journal BMJ published a report today that links higher levels of physical activity at any intensity to a lower risk of early death in middle-age and older people.Previous studies have repeatedly suggested that any type of sedentary behavior, such as sitting still, is not good for your health. Being sedentary for 9.5 hours or more a day, excluding sleeping time, is associated with an increased risk of death.

Fermin RedondoWant to avoid an early death? Get moving, a study says
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New study: blood pressure drops big time on low carb

Remember that toe-tapping reggae song “Pressure Drop” covered by groups like the Clash and the Specials? The lyrics repeated: “Pressure drop, oh pressure, oh yeah, pressure gonna drop on you…
Fermin RedondoNew study: blood pressure drops big time on low carb
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How one’s environment impacts weight

An environment that promotes a lack of activity and unhealthy food choices puts one at risk to gain weight unhealthily.

You’ve seen your doctor and followed her advice regarding healthy weight loss, and you finally get to your weight goal. Are you still at risk for weight re-gain? Yes, if your environment hasn’t changed. An obesogenic environment may sabotage your result and make a healthy weight maintenance program more difficult.

Take the quiz below and find if you are at risk then read on for some simple solutions for combating it:

  1. My neighbors and I can walk or ride a bicycle to work, school, church or shop
  2. There are bicycle path and walk space along the roads
  3. We have parks, picnic areas, and sports areas in my hometown.
  4. I feel safe walking outdoors in my neighborhood.
  5. There are fewer than three fast-food restaurants within a 5-minute drive from my house.
  6. There is plenty of farmers market in my hometown.
  7. I can find a wide variety of fresh produce and healthy, minimally processed foods at my local grocery stores.

Mostly no answers indicate high risk.
Backyard space with play area (photo by

Recommendations to overcome the obesogenic environment are the following:

Get your incidental exercise 
Studies of where there is mixed land use that is, there are residences and businesses nearby— have been shown to contribute to lower obesity rates. Similarly, sidewalks and bike paths also have been shown to correlate with healthier body weights. Instead of the long commute, plan a long bike trip to run errands, or walk to the house of your friends instead. Make this a weekly habit, and it helps burn the calories efficiently, increase your fitness level, and is more environmentally friendly as well.

Take advantage of the great outdoors
If there is a shortage of good, safe parks in your neighborhood, merely being aware of the impact on your fitness helps. Living in metropolitan areas, have Sport and Fitness Clubs that offer weekly organized sports and fitness events at area parks. You may want to convert your backyard into a play area. Have your friends and neighbors come over for a volleyball tournament.
Keep it fresh and local
Avoidance of fast food joints, perhaps by taking a different route home can help. But if a lack of healthful staple foods also plagues you, you need to go on the offensive. There are at least one farmer’s market or co-op within driving distance; you will be surprised at the different products they have.

Research your neighborhood for better supermarket choices; Try not to let cost dictate your decisions; often, healthy food does cost a bit more. You will also likely spend more time getting to and from a larger and more health-focused store. However, the rewards you will reap with your health and medical weight loss program more than outweigh the incremental time and cost.  

Cheryl SarmientoHow one’s environment impacts weight
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Poor sleep linked to buildup of dangerous plaques throughout body, study says

Here’s another reason why getting a good night’s sleep should be on your must-do list: Sleeping fewer than six hours a night or waking frequently raises your risk of developing damaging plaque in arteries throughout your body, not just your heart.

Fermin RedondoPoor sleep linked to buildup of dangerous plaques throughout body, study says
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Stress at work may contribute to weight gain.

You are having problems at work or at home. Stress is beginning to show — in more ways than one. You have noticed a bulge around your mid-section that was not there before. Where are these extra pounds coming? One of the culprits is stress. Stress temporarily dampens the appetite, but long term it can boost hunger.

Fight and Flight Reaction

When we feel pressured, we are a risk to become overeaters. The fight-or-flight response does what it feels it needs to survive, once your body reaches a certain stress level, most cases, will cause you to eat not mindfully. Why? Because our bodies believe it used up calories to deal with the stress, even though it has not, and as a result, it thinks you need to replenish those calories, though you do not.

Cortisol and Comfort Foods

Tension filled times increase Cortisol levels the stress hormone, which causes sugar and fatty foods cravings that leads to overeating. Overeating then will stimulate insulin secretion the insulin cause sugar to drop, so crave sugar and fatty foods. This cycle of tension, the stress hormone, craving sugar, overeating, sugar dropping, craving sugar turns into a habit.

More likely, you will reach for cookies or mac and cheese instead of healthy fruits and vegetables. These “comfort foods.” makes the body releases chemicals in response to the food that might have a direct calming effect.” Jason Perry Block, MD, says eating can be a source of comfort and solace. Stress puts a person at risk in choosing the wrong kind of foods such as fatty and sugary foods. As a result, stress can lead to more stress hormones, junk food cravings, more storage of belly fat.

Long term effects of unhealthy weight :

Carrying the extra weight can lead to other, more severe problems, including:

  • High blood pressure
  • Diabetes
  • Heart disease
  • Stroke
  • some cancers

Tips to Relieve Stress:

  1. Massage therapy reduces stress, helps alleviate anxiety, depression and improve sleep.
  2. Exercise, but don’t overdo it. An activity like yoga and Tai Chi are examples of mindful breathing exercises. The intensity workouts can raise cortisol levels. Try brisk walking instead.
  3. Try to get enough sleep and Meditate. These methods can help clear your mind and curb those comfort-food impulses.
  4. Have a supportive family and friends who listens and understands. When you are feeling tense, it is always good to have someone you can trust and talk.
  5. Others stress relieving factors:
    Listen to music

If you are gaining weight due to stress, tackle some good habits that can help you get back to your old self. Eat healthily, get active, and do things that make you relaxed and happy.
We have a day to day struggles and challenges which caused the stress. We have to take charge and manage our stress as best as we can. One way to deal with tension is to resist overeating.

At Doctor for Life, our staff recognizes the importance of stress management. Whether you, your child or your whole family want to embrace a healthy lifestyle, we can help. Doctor for Life has a full team dedicated to creating a doctor-guided, patient-centered program individualized to your needs. We address all aspects related to living a healthy lifestyle, including nutrition, exercise, behavior, and pharmacotherapy. Always, our physicians, coaches, and dietitians are here to help you along the way. We offer expert help here at Doctor for Life in getting you started on your Healthy Weight Lifestyle program. 864-640-0009

Cheryl SarmientoStress at work may contribute to weight gain.
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Thousands of cancer diagnoses tied to a poor diet, study finds

FACTS: *1 in 6 deaths worldwide is due to cancer *40% of people in US will be diagnosed with cancer during their life.
An estimated 80,110 new cancer cases among adults 20 and older in the United States in 2015 were attributable simply to eating a poor diet, according to the study …

Fermin RedondoThousands of cancer diagnoses tied to a poor diet, study finds
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Life lessons from the native tribe with the healthiest hearts in the world

… On average, the Tsimane (Bolivian native tribe) take about 17,000 steps a day. While there is so much advice we all get about the optimal types of exercise — cardio, high-intensity interval training (aka HIIT), resistance training — those with the healthiest hearts in the world are constantly active but not intensely active. And they hardly ever sit…

Fermin RedondoLife lessons from the native tribe with the healthiest hearts in the world
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Are you heavier or shorter than the average American?

BMI, a formula involving height and weight increased. In 2015-16, the average BMI was 29.1 for men and 29.6 for women. Both numbers have increased since 1999-2000 when they were 27.8 in men and 28.2 in women.

Fermin RedondoAre you heavier or shorter than the average American?
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