The link between food, body weight and health is clear but also complex. Assessing wellness goes beyond numbers on a chart, or on the bathroom scale.
By Dona Suri
Being “body positive” is a good thing. You are worthy of respect and consideration, whatever your size, shape, skin tone, gender or physical abilities.
It’s an even better thing to realize that you are the sum total of your thoughts, your energies, your passions, your creative expression and many other things. Your appearance does not define you … or anybody else. Feeling good about yourself pays off in good health, mental and physical.
And, there’s no denying that a healthy diet plays a big role in keeping you at your healthy best. “Healthy” means more than just the number of calories you consume every day. Healthy eating is about how much you eat … and about what you eat, and even about when you eat.
Yes, eating in the late evening is linked with weight gain – may be because the body is less efficient at regulating appetite at that time, or because late meals disrupt circadian rhythms and energy levels. As medical research goes deeper and deeper into what we eat and don’t eat and the effects specific types of foods and nutrients, some long-accepted ideas are being chucked out and new factors are being discovered.
Medical experts used to put out charts that presented fixed weight ranges correlated to height, gender and age. Some charts also adjusted “normal” weight ranges for factors such as body type, bone density or muscle mass. We learned how to calculate our BMI (body mass index) and watched to see that our number was between 18.5 and 25 – the ”normal” range — and didn’t creep up to an obese 30.
Today, BMI is regarded as a flawed and inaccurate tool. It tells something … but not enough. Medical researchers want a measure that also assesses different kinds of blood markers and metabolic parameters. The focus has moved away from fixed numbers on a chart, or on the bathroom scale, to a more complex assessment of wellness.
At one time, we were advised that a total of 2500 calories was the daily standard for men and 2000 was right for women.
Today, the prescription of a fixed number of calories has been replaced by a recognition that optimum calorie intake must allow for a person’s natural build, their body chemistry and how physically active they are. An ideal calorie intake for YOU might be more. Or it might be less.
The relationship between weight and health is still valid but doctors and medical researchers have become less rigid about it. A person can be fairly “well upholstered” and still be healthy. But there are several ifs…
- If their diet includes all colors of fruits and vegetables, lean proteins, unsaturated fats and whole, unprocessed foods.
- If they are “self-limiting”. This means that a person may enjoy a rich dessert or bag of chips from time to time, but they don’t “treat” themselves as a routine or frequently.
- If they don’t suffer chronic constipation. When the digestive system is working the way it should, it’s a good indicator that the rest of the body is also working well. A healthy person does not have to resort to laxatives.
- If they remain hydrated. One way to keep digestion on track is to drink plenty of water. (This also pays off in a clear complexion.) If their urine is clear, it’s a sign of good kidney health.
- If they are not sitting all the time. A “spare tire” is no bar to walking, or even jogging. In fact, the more a person moves, the less of a “spare” they will carry. And even a few minutes a day spent working out with weights improves heart health.
- If they are getting good sleep. Trouble falling asleep and staying asleep indicates that something else may be wrong. This is true whether the person is underweight, overweight or normal. A feeling of fatigue when there has been no particularly arduous work or when the person has slept for six to eight hours also points to possible trouble.
- If their immune system is in good nick. A healthy person, chubby or otherwise, is free from sniffles, coughs, tummy aches, headaches and skin rashes most of the time. (Unless these are caused by allergies.)
- If they are emotionally balanced, able to see things (and themselves) in perspective. Poor physical condition inevitably influences a person’s outlook and responses to life.
Are you on the right side all these indicators? If so, then you are fit, active, stable and resilient and you can justifiably feel pretty good about yourself.
With a salute to all our beautiful readers, we wrap up with
STAY HEALTHY AND DO WHAT YOU LOVE