Dr. Rippe's Blog

A study from the Centers for Disease Control brought some good news this week: The prevalence of obesity in children and teens appears not to have grown significantly from 1999 to 2006, based on natural survey data. Plus, for the last two years the overweight and obesity rates in adults have also held steady. It's too soon in both cases to tell if these are real trends or just plateaus. But it's a hopeful sign.

Being overweight or obese puts children and adults at greater risk of developing diabetes, heart disease, arthritis, and other chronic problems. Almost one-third of children and adolescents and two-thirds of adults are either overweight or obese. So I'm glad to see that many of us may be taking better control of this aspect of our health and well-being.

Here are three practices that can help your children and you effectively manage weight to enhance well-being:

• Encourage active play and regular activity. Physical activity not only helps you achieve weight loss or maintenance goals but it increases fitness. Studies suggest that being fit can improve health and risk factors no matter what your weight. The Balanced Walking Program is ideal for this purpose.
• Emphasize balanced daily nutrition. SMC's Balanced Nutrition plan provides menus, recipes, and tips to help you and your family get the nutrients you need. For daily menus, you can select the energy (calorie) level you need to match goals for weight management.
• Manage stress. Modern life is so hectic that even children may experience stress regularly. One popular way we deal with stress is to snack or dine on calorie-laden comfort foods. This habit can sabotage weight management. The good news is that regular activity and balanced nutrition can help you manage stress. Enjoying informal recreation and time off as a family can also help.

Explore the Start Making Choices site for many more resources to help you meet weight management goals.

Good physical balance is critical to performing the activities of daily life and to avoiding falls. Having good balance is important at any time of life, but is particularly important as we grow older.

How good is your balance?  Here's an easy and quick test. Make sure you have on sturdy shoes and are standing on a firm surface (not carpeted or otherwise soft). You will need to measure seconds by counting (one, one thousand; two, one thousand, three, one thousand, etc) or use your watch's stopwatch function if it has such. When you say "go," stand on your dominant (stronger) leg with your other leg bent slightly to keep your foot off the floor, your eyes open, and your arms resting comfortably at your sides. Maintain this one-legged stance for as long as possible. When you lose your balance and your raised foot touches, down the test is over.

How well did you do?  If you are under age 50 and held your balance for 15 seconds or more you are above average; age 50-59 about 7 to 9 seconds is above average; for 60-69 above 4 seconds; for 70 -70 above 2.5 seconds. 

Average scores are as follows: under age 50 (women 7 -15 seconds, men 4 to 15); ages 50-59 (women 3.5 -8.5; men 3 to 6.5 seconds); ages 60-69 (women and men 2.5 to 4 seconds) and ages 70-79 (women and men 1.5 -2.5 seconds).

If your scores are average or below, I would recommend that you work to improve your physical balance. The good news is that following the Balanced Activity programs will help you do that. I recommend walking in particular and adding stretching for flexibility. Strength training also helps improve muscle tone which also contributes to physical balance.

Stress in our lives--from ordinary or exceptional life events--plays a role in two common problems in our society: anxiety and depression.  Anxiety is typically characterized by exaggerated worry and tension, often about everyday matters. Depression may manifest itself as feelings of worthlessness, meaninglessness, hopelessness, emptiness, despair, and the like; it's often accompanied with symptoms of fatigue and inertia. In addition to the millions who have anxiety disorders or clinical depression, many people suffer from some of the emotions associated with anxiety or depression.

When a patient comes to me with a complaint of fatigue, for example, I check for anxiety and depression as potential underlying causes. Of course, I always check for potential underlying medical conditions such as a low blood count or poor physical conditioning, but in many instances, anxiety or depression turns out to be the primary cause for the fatigue.

In an earlier blog, I've mentioned that numerous studies have indicated the beneficial effects of regular physical activity and, where appropriate, weight loss in helping manage or alleviate symptoms of anxiety and depression. So that's another reason to stick with your Balanced Nutrition and Activity programs.

If you are experiencing ongoing symptoms associated with anxiety and depression, however, I recommend that you consult your physician and ask for a thorough evaluation. When you call for the appointment, indicate that you need time to discuss the issues. I would encourage you to work with your physician to create a balanced therapeutic plan. Along with lifestyle measures there may be a role for psychotherapy and/or medication. Be sure to discuss them all. This is an area where you can take back control and achieve balance working with your physician.