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Good Health & Weight Management
By Dr. Reuven Bruner, Ph.D.
The significance of obesity as a risk factor for poor health
can be assessed from the alarming increase in the incidence
and severity of this condition in America (and, of course,
Israel). Roughly half of the population is overweight and
almost 20 percent are obese. There has been a corresponding
increase in the incidence of health disorders directly
related to obesity, such as Type-2 diabetes mellitus,
elevated blood lipids and systemic hypertension, and these
conditions contribute to arteriosclerosis and
arteriosclerotic heart disease. Obese people have more sick
days, more health care claims and earlier death than non-
obese people. Obesity is also a contributing factor to the
development and accentuation of health problems such as
arthritis and urinary incontinence. Taken in this context,
obesity can arguably be designated as the number one health
disorder in America!
Many people and some experts have advocated overall calorie
restriction as the solution for weight management. Although
this results in weight loss, it's associated with dehydration
and loss of muscle mass. Carried to an extreme, calorie
restriction may lead to electrolyte imbalance and even death.
Hunger usually overwhelms this approach to weight management,
and the weight is regained.
Other popular approaches for weight loss have been to
restrict dietary intake of fat or carbohydrates, and increase
dietary intake of proteins. Each of these approaches has
merit, but when implemented in isolation, or in the extreme,
have compounded obesity or other problems.
Obesity is the result of an unhealthy and imbalanced diet,
and the answer is not another imbalanced diet. Although it
may sound too simple, the answer to weight management and
good health is a diet of lean protein, fruits, vegetables and
beans, combined with regular exercise that is as strenuous as
possible. Lean protein should consist of several servings per
week of cold-water fish for the Omega-3 essential fatty
acids. Omega-6 and omega-3 essential fatty acids are the
precursors of powerful hormones in our body that regulate
such functions as blood pressure and inflammatory response.
One class of omega-3 essential fatty acids (DHA) is located
largely in our central nervous system and supplementation by
means of oil from cold-water fish has been associated with
relief from chronic depression and bipolar disorder.
Due to lower sugar content, vegetables should be eaten in
greater amounts than fruits and beans. However, the
micronutrients plus fiber in beans and fruits make them an
essential part of a healthy diet. Bread (high fiber) and
dairy products are not essential and should be limited.
Exercise does more than stimulate the "burning" of calories.
There is also the activation of muscle enzymes that
metabolize fat, the increased sensitivity to insulin, the
stimulation of growth hormone activity that promotes protein
synthesis and fat metabolism, and the increased capacity of
heart and lungs. Remember to practice balance and moderation
in all things and nothing will need to be absolutely
forbidden.
Dr. Reuven Bruner, Ph.D. is a health, fitness, and nutrition
consultant. For information call 02-652-7684; 052-865-821 or
fax 02-652-7227 or email: dr_bruner@hotmail.com.
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