|
OTHER CONTRIBUTING FACTORS
Overweight
Approximately 34% of American adults - one in three - are overweight.
The vast majority of overweight persons are fat because they simply
do not use as many calories as they take in. It takes approximately
3,500 calories to gain one extra pound of fat.
According to the National Center for Health Statistics one's body
mass index (BMI) is recommended to be no higher than 25.
If your BMI exceeds 25, you may be at an increased risk of developing
heart disease and other illnesses associated with being overweight.
To calculate your BMI:
your weight in killograms (2.2lbs per killogram) divided by your
height in meters squared (39.4" to a meter)
Example: 145lb women who is 5'4" has a BMI of 25.2
145lbs/2.2 = 65.9 killigrams 64"hgt/39.4 = 1.62x1.62 = 2.62
65.9/2.62 = 25.2 BMI
Some individuals who are overweight have an eating disorder. Many
things contribute to the development of an eating disorder, but
it is medically classified as an emotional disorder. Coping with
problems may take the form of compulsive overeating. If these issues
apply to you, there is hope for help. Therapy/counseling, family
support, nutritional counseling, antidepressants, eating disorder
clinics and even local support groups can help.
Please note: Whether or not you are overweight you may be overfat.
Thirty percent over the normal weight range is considered clinically
obese. Obesity is known to cause serious health problems. But there
are diet and exercise steps that you can take to get in shape.
Losing Weight
One to two pounds a week is the ideal rate of weight loss. Most
women can lose an average of one to two pounds a week by consuming
1200-1500 calories a day. Most men can lose this amount by consuming
1500-1800 calories a day.
To lose one pound, you need to burn 3500 calories more than you
take in. To do this, reduce your caloric intake by 500 calories
per day. (Seven days times 500 calories equals 3500 calories - one
pound.)
Source: A Guide to Losing Weight,
American Heart Association, 1992 |
|
Diabetes
Approximately 1 in 10 of Hispanic adults has diabetes. That's
more than 1 million diabetic Hispanics in the United States. Nearly
10% the Cuban American and Mexican American populations have diabetes.
The rates are much higher for those between the ages of 45-74.
Population studies show that Hispanic women with diabetes show
significantly higher death and complication rates during pregnancy.
It is imperative that a program of diet, exercise and/or insulin
be maintained as recommended by your primary care physician. Remember:
keeping your sugar level stable decreases those serious risk factors.
The early detection and proper control of diabetes can lower the
risk of future and long term problems.
Symptoms of Diabetes
- feeling tired
- frequent infection, slow healing of cuts and sores
- increased thirst
- frequent urination
- increased hunger
- problems with vision
- dry skin, tingling in hands and feet
Click for more information on diabetes
and treatment options.
|
|
Stress
Everyone experiences "stress" but how we feel it and
react to it occurs on an individual basis which is hard to measure.
The key is to reduce and control your stress. Following are some
tips:
- List your stressors. Simply listing stressors can relieve
anxiety. You begin to understand why you feel so pressured,
and you target specific stress points so you can deal with them.
- Confront your stressors. Don't put unrealistic expectations
on yourself. If you start to feel panicky, take a deep breath
and calm yourself, and remind yourself you are responsible only
for doing the best you can.
- Take care of yourself. Let yourself take a "time out."
Eat a balanced diet. Avoid drugs and alcohol.
- Reach out to trusted people. Spirituality, meditation and
prayer can renew your spirit and strengthen you against stress.
Source: St. Meinrad Archabbey
|
For more information about your heart health,
take the online Health
Assessment.
|
Previous
Page