Rates of Obesity are on the Rise

The global obesity rate has nearly doubled since 1980, and there are now over 200Screen Shot 2017-09-27 at 11.51.03 AM million obese men and nearly 300 million obese women, according to the Harvard School of Public Health. In the United States, more than one third of adults (or 78.6 million people) are obese, according to the Centers for Disease Control and Prevention (CDC).

Obesity is usually defined by using a ratio of height to weight called body mass index (BMI), which usually correlates with a person’s level of body fat. According to the CDC, an adult with a BMI of 30 or higher is considered obese.

At a fundamental level, obesity occurs when people regularly eat more calories than they burn, but actually a number of factors can contribute to obesity, including:

  • lack of physical activity
  • lack of sleep
  • genetics and certain medications that slow calorie burn, increase appetite, or cause water retention, such as corticosteroids, antidepressants, or some seizure medications

Modern culture, conveniences, and other environmental factors also, in part, contribute to obesity. According to the National Heart, Lung, and Blood Institute, environmental factors that promote obesity include:

  • oversized food portions
  • busy work schedules that don’t allow for physical activity
  • lack of access to healthy foods at supermarkets
  • lack of safe places for physical activity

Because friends share similar environments and carry out activities together that may contribute to weight gain, obesity has also been found to “spread” socially among friends according to a 2011 study published in the American Journal of Public Health.

Certain health conditions also can lead to weight gain, including:

  • Hypothyroidism — an underactive thyroid gland that slows metabolism and causes fatigue and weakness
  • PCOS, or polycystic ovarian syndrome — which affects up to 10 percent of women of childbearing age and can also lead to excess body hair and reproductive problems
  • Cushing’s syndrome — which stems from an overproduction of the hormone cortisol by the adrenal glands and is characterized by weight gain in the upper body, face and neck
  • Prader-Willi syndrome– a rare condition in which people never feel full, and so they want to eat constantly, according to the Mayo Clinic

Although there are lots of fad diets, such short-term dietary changes are not the best way to maintain a healthy weight, the CDC says. Instead, people should aim to make long-term changes, such as eating healthy on a regular basis, and boosting daily physical activity. Even small amounts of weight loss — such as 5 to 10 percent of your total body weight – can have health benefits, the CDC says.

For people who are still severely obese after attempting to lose weight through diet and exercise, other treatments, such as bariatric surgery, may be an option. Bariatric surgery is recommended for people with a BMI of 40 or more, or if they have a serious health problem related to their obesity and have a BMI of 35 or more. In many cases, people with a BMI of 30 or more are eligible for one type of bariatric surgery if they also have at least one health problem linked with obesity.

If you’re struggling with obesity and live in the Las Vegas area, schedule an appointment with VIP Surg. Our experts can help find the right treatment for you.

 

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Exercise: How Much is Enough?

Our bodies were meant to move — they actually crave exercise. As a matter of fact, regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases, and it can improve your appearance and delay the aging process. So why aren’t we all doing it?

Many say lack of time is their single biggest obstacle to fitness, but experts say you may be overestimating how much exercise you really need to get at one time. Many think exercise means you have to hit the point where you’re completely out of breath and panting after you’ve finished, and you can do that, but for the majority of health benefits, it’s not necessary.

People often assume that more is better. On the contrary; doing too much too soon or performing intense exercises on a daily basis can have harmful effects, such as muscle/tendon strains, loss of lean tissue, and fitness-level plateaus. However, if you don’t exercise at all, your muscles will become flabby and weak, your heart and lungs won’t function efficiently, and your joints will be stiff and easily injured.

If you are overweight or obese, your fitness goals probably go beyond lowering your risk for disease, but even if losing weight is your primary goal, it’s nice to know what research actually shows when it comes to how much exercise you should be doing each week for better health.

Here are a few statistics to consider:

  • 30 minutes of interval training per week (broken into 3 workouts) reduces the risk of type 2 diabetes.
  • 150 minutes of moderate exercise per week reduces the risk of cancer.
  • 120 minutes of moderate aerobic exercise per week offers improvements in memory.

People seem to have heard the message that you need 30 minutes of exercise, five days a Exercise tracking device Dollarphotoclub_101019544 (2)week according to federal guidelines. If you get that, you’ll get 85% of the health benefits we talk about. However, the misconception is that it’s all or nothing. It’s also important to note that federal guidelines call for moderate-intensity exercise, which means you don’t have to be killing yourself with long runs, boot camp, or spin class five days a week in order to relish the rewards. Being consistent with exercise is probably the most important factor in achieving desired results.

If you’re obese and looking for ways to get fit and lower your risk of disease, schedule an appointment at VIP SURG. We can help you find the right treatment.

High Blood Pressure: Do these Things Now to Prevent Future Problems

Blood pressure is the force of blood against the walls of arteries, and it’s normal for it to rise and fall throughout the day. However, when blood pressure stays elevated over time, it’s called hypertension (aka high blood pressure). High blood pressure is dangerous because it makes the heart work too hard and contributes to atherosclerosis (hardening of the arteries). It increases the risk of heart disease and stroke, which are the first- and third-leading causes of death among Americans. High blood pressure also can result in other conditions, such as congestive heart failure, kidney disease, and blindness. About two-thirds of people over age 65 have high blood pressure. This means that even if you don’t have high blood pressure now, you are likely to develop it in the future unless you adopt a healthy lifestyle.

  • Maintain a healthy weight – Being overweight or obese increases your risk of developing high blood pressure. In fact, your blood pressure rises as your body weight increases. Losing even 10 pounds can lower your blood pressure, and losing weight has the biggest effect on those who are overweight and already have hypertension.
  • Be physically active – Being physically active is one of the most important things you can do to prevent or control high blood pressure. Try to engage in physical activity for a total of 30 minutes on most days of the week. You can do this by combining everyday chores with moderate-level sporting activities, such as walking.
  • Follow a healthy eating plan – What you eat affects your chances of getting hightape-403593__340 blood pressure. A healthy eating plan can both reduce the risk of developing high blood pressure and lower a blood pressure that is already too high. An important part of healthy eating is choosing foods that are low in salt (sodium chloride) and other forms of sodium. Using less sodium is key to keeping blood pressure at a healthy level. Use spices, garlic, and onions to add flavor to your meals without adding more sodium. Set up a healthy eating plan with foods low in saturated fat,total fat, and cholesterol, and high in fruits, vegetables, and low-fat dairy foods.
  • Drink alcohol only in moderation – In addition to raising blood pressure, too much alcohol can add unneeded calories to your diet. If you drink alcoholic beverages, have only a moderate amount—one drink a day for women, two drinks a day for men.
  • Take prescribed medications as directed – If you need drugs to help lower your
    lood pressure, you still should follow the lifestyle changes mentioned above. Use notes and other reminders to help you remember to take your meds. Ask your family to help you with reminder phone calls and messages.

These are just a few of the relatively easy things you can do to help lower or prevent hypertension. Ultimately, keeping blood pressure at healthy levels can be quite difficult – especially if you are dealing with other severe health problems such as obesity and the issues that often accompany it. If you live in the Las Vegas area and are considering weight-loss surgery, schedule a consultation with VIP SURG. We can help find the right treatment for you.

Does your Diet Support your Warm-Weather Exercise Regimen?

Spring is here, and you might be changing up your fitness routine with warm weather in mind. However, just taking your exercise outside and hydrating more might not cut it for your new regimen. You need to properly fuel your body for the exercise you are doing.

Whether you’re training for fat-loss, a race personal best or just fun, how you fuel your body around the clock – not just immediately before or after exercise – affects your workouts. Try to avoid starving and then feasting; just stay fed by regularly eating while you’re awake. By eating regularly throughout the day, you can largely eliminate the need to worry about dedicated pre- and post-workout meals. Just schedule your workout between your regular meals.

Americans are notorious for getting the bulk of their protein intake at dinner. However, 2014 research published in the Journal of Nutrition shows that simply distributing your regular protein intake more evenly throughout the day improves the body’s ability to build lean muscle. Whatever your sport or workout goal, having healthy levels of muscle will help you reach it. Eat at least 25 to 30 grams of protein per meal. And, remember, those meals should be frequent.

It is important to boost your hydration factor. Most of us are chronically dehydrated, which can take a toll on your ability to focus and concentrate when exercising, and it can impair your strength and power. Research in the Journal of Athletic Training also shows that dehydration can worsen post-exercise muscle soreness. During exercise, aim to drink 6 to 8 ounces of water every 15 to 30 minutes. Ideally, when you finish your workout, your weight should be no more than 2 percent less than your starting weight. Any additional losses in weight point to significant dehydration.

Cutting down on packaged foods and focusing on nature-made foods such as fruits, vegetables, whole grains, dairy and meats is also important. Put junk in, and you can expect to get junk out.

Whatever your exercise goals or routines, know that you can’t out-exercise a bad diet. After all, food is fuel. Without the right fuel in the tank, you’re not going to get where you want to go.

If you’re in the Las Vegas area and are interested in weight-loss surgery, schedule an appointment with Dr. Shawn Tsuda. He can help you find the perfect treatment for your situation.Screen Shot 2017-04-10 at 11.19.07 AM

Your Chemical Romance

It’s no secret that many of us eat for emotional reasons, but did you know that research suggests that the brain circuit for eating overlaps with the brain circuit for interpersonal relationships? The neurobiology suggests that improving social relationships can actually help you lose weight. There may even be a few ways to trick the brain to achieve the same effect.

The neurotransmitter responsible for close, trusting relationships is oxytocin. Oxytocin is released by physical contact and supportive interactions with other people. Release of oxytocin increases feelings of trust and generosity. It also reduces feelings of stress and anxiety.

Amazingly, the act of eating actually releases oxytocin. In fact, eating releases oxytocin in dopamine rich brain areas, which helps explain why eating can be soothing and pleasurable. After all, part of the reason we’re drawn to emotional eating is that eating mimics the same feelings of comfort we get from close friends and family.

If you’re trying to lose weight, try boosting your oxytocin. Luckily, the best way to do that is to improve the quality and closeness of your relationships with family, friends, and significant others.

It seems like a simple suggestion, but unfortunately, problems with these relationships are often what triggers emotional eating in the first place. As a temporary measure — while you’re working on your relationships — here are a few ways to boost your oxytocin that don’t involve snacking:

  • Get a massage. Physical contact with another person is the surest way of boosting oxytocin. If you’re not in a relationship, it can be difficult to accomplish that. If you are in a relationship, then yes, your partner is a great source of oxytocin, but don’t rely on getting all your oxytocin from one person. Getting a massage releases large amounts of oxytocin, and will help you de-stress.
  • Say or do something nice for a friend. When other people trust and rely on you it boosts your oxytocin. Showing support for someone else helps that happen.
  • Pet a pet. Petting furry pets, whether it’s yours or someone else’s can help increase oxytocin. Part of it is their furry warmth, and part of it, particularly with dogs, is their trust in you. Being trusted helps increase oxytocin whether it’s a person or a dog.
  • Hug a friend. Ask a friend for a long hug, or ask them if they would like a hug. Hugs, particularly long ones, release oxytocin. In fact frequent hugging not only increases oxytocin, it also decreases blood pressure.
  • Have a conversation (in person or on the phone). The human voice can release oxytocin in ways that the written (or texted word) doesn’t.
  • Have a warm cup of tea while wrapped in a blanket. Physical warmth helps promote feelings of trust and generosity.

If you live in the Las Vegas area and are looking for ways to treat your obesity and the diseases that often accompany it, schedule an appointment with Dr. Shawn Tsuda. He and his expert team can help you find the best treatment for your unique situation.

Happy group of diverse people, friends, family, team together

Fitness Trends for 2017

We’re more than a month into 2017, but you still might be wondering what’s trending in the fitness world this year. While the following certainly aren’t “new,” and this list includes only few of many options, these trends will be huge this year according to an annual report published by the American College of Sports Medicine (ACSM).

  • wearable tech
    • Fitness trackers and smartwatches have been hot holiday gifts for the last few years, and the ACSM says that trend won’t be going anywhere in 2017—and in fact, it will only get bigger. Today’s wearables track distance, and also provide heart rate readings, GPS route tracking, move reminders, and much more. Recent updates from brands like Garmin, Apple, and Fitbit have sent the trend to number one for this year.
  • body weight training
    • It’s easy to see why no-equipment workouts are popular. They’re relatively easy to learn, they can be modified to suit any ability level, and they can be done just about anywhere. Plus, body weight exercises are an efficient way to get fit for free. Pushups and pull-ups are classic bodyweight moves, but there are plenty more to choose from, like squats, lunges, and planks, just to name a few.
  • high-intensity interval training (HIIT)
    • HIIT helps torch calories fast by alternating quick bursts of high-intensity exercise with short rest periods. It can be found in all types of workouts, from Pilates to CrossFit and boot camp classes. To try a high-intensity interval training workout yourself, spend 20 to 30 minutes total combining repeated short bursts of work with short break periods, like 45 seconds of burpees with 15 seconds of rest followed by 45 seconds of squats.

Keep in mind that in addition to helping to maintain a healthy weight, regular exercise lowers your risk of heart disease, stroke, cancer, dementia, and other chronic diseases, and serves as a powerful stress-reducer and mood-booster. With obesity and its accompanying health problem on the rise, using exercise as a preventive health tool is perhaps more important than ever.

If you live in the Las Vegas area and are looking for ways to treat obesity and metabolic disorder, schedule an appointment with Dr. Shawn Tsuda. He and his expert team can help find the right treatment for you.

 

Workout Trends card with a beach on background

Finding Ways to Get and Stay Motivated to Exercise

Even with the best intentions, most of us struggle to make the time to focus on our health and wellbeing. There is always something else to do that steals our spare time from us. We fill our heads with excuses and reasons to postpone getting active and gradually the months and years pass us by.

When your workouts feel like a chore, and you keep starting fitness programs only to find yourself quitting soon after, don’t beat yourself up. You are not alone! However, understanding the effective methods of highly motivated exercisers can help you to start thinking like them:

  • Set goals – start simple, then modify your objectives – but always stay realistic. It’s important to make small achievable goals to set yourself up for success.
  • Make fitness a lifestyle – schedule workouts like any other important activity. Sport, fitness motivation the only bad workout is the one that you didn't do. Inspirational quotation. Going forward, Self development concept.  Home decor art.Incorporate some physical activity throughout your day to get your body used to moving around more.
  • Surround yourself with fit friends – Having workout buddies will help ensure exercising is fun, minimizing the risk of skipping workouts. Take the time to find a friend, colleague or family member who you can exercise, with. They will get you out on the days when you are looking for excuses and you will return the favor to them. Consider it part of your social life and a privilege to be able to get out and get moving.
  • Think about the payoff – If you love eating, your daily fitness regime allows you to indulge in this – in moderation of course. When we exercise, the body creates endorphins which give you those happy feelings after exercise.

Unfortunately, it is often a serious health scare that ends up being what motivates someone to stick to the exercise and diet changes they need to make. Don’t let that be what motivates you!

If you live in the Las Vegas area and are looking for ways to treat obesity and the many other illnesses that go with it, schedule an appointment with Dr. Shawn Tsuda. He and his expert team can help you find the treatment you need.