Healthy Needham: Simple Lifestyle Changes Can Make a Difference

Submitted by Needham Public Health Department Student Intern Natalie Kazierad

Although many diseases are predetermined by genetics, the Needham Public Health Department wants to remind you that many can be avoided by lifestyle choices that we make every day. In addition, these behaviors can reduce the risk of acquiring several genetic diseases.

Two major lifestyle decisions that influence your health are active living, including exercise and healthy eating. Both interact with each other to influence our weight, body composition and overall health. It is important to consider both of these aspects, especially when trying to lose weight. Each is just as important as the other.

Active Living

There are two main types of exercise: aerobic (or cardio) and resistance (or muscle strengthening). Aerobic exercise includes any activity that causes you to breathe faster and increases your heart rate. In order for these activities to count toward your daily “amount” of exercise, however, it is necessary to continue this activity for at least 10 consecutive minutes, according to the Centers for Disease Control and Prevention (CDC). Resistance training, on the other hand, increases muscle strength. It is best done in sets, or as many repetitions in a consecutive amount of time until the movement becomes too difficult. Examples of resistance training include: weight training, resistance bands, vigorous gardening or yoga.

Different age groups have different amounts and variations of recommended activity per week, but everyone, both young and old, is strongly advised to get active and exercise.

According to the CDC, children between the ages of six through 17 should spend about 60 minutes participating in physical activity every day. The majority of this should be aerobic exercise, but bone strengthening, for instance, jumping rope or running and muscle strengthening should be included at least three days per week.

For adults, including older adults, the CDC recommends 150 minutes of moderate activity (such as a brisk walk) or 75 minutes of vigorous activity (such as jogging) each week, in addition to two or more muscle-strengthening activities.  This time can also be divided into both vigorous and moderate aerobic activity, rather than one level of intensity throughout the entire week.

It is important to remember that a little bit of exercise is better than no exercise at all.  Workouts can be broken down into 10-minute segments and dispersed throughout the week, or even the day.

Healthy Eating 

The purpose of food is to provide us with nutrients and energy that can power metabolic processes in our bodies, allowing us to move, think and act.

According to the CDC, healthy eating has been linked to reducing risk of many diseases, including several leading causes of death, such as cancer, heart disease, and stroke.

Fortunately for us, healthy eating does not necessarily mean entirely eliminating sugars, sweets, and fats from the diet.  One of the more unhealthy fats, trans fats, have been significantly reduced by many food companies. Needham has also taken the initiative to reduce these fats in cooked foods throughout dining establishments by requiring restaurants to not carry ingredients with more than 0.5 grams of trans fat per serving.

A new study in 2011 by the Harvard School of Public Health (HSPH) suggests that high amounts of sodium and low levels of potassium are linked to an increased risk of death.  This encourages consumers to eat more fresh produce which contain low levels of sodium and higher levels of potassium, and fewer processed foods, such as breads, cheeses and meats.

The following guidelines are recommended for each major source of nutrients:

• Carbohydrates—Carbohydrates provide us with the energy that we need to think and move about, so they are necessary in our diet. The best sources include fruits and vegetables, beans, and grains. Whole grains are healthier than refined grains, such as white rice and sweets.
• Fiber—Fiber, found in various whole grains, vegetables and fruits is strongly encouraged.
• Protein and Fats—Protein helps to build muscle. The recommended sources include: poultry, fish, nuts, and beans. While red meats, such as steak are an excellent source of protein, they also contain high amounts of saturated fat. Remember that fats are necessary in the diet, but avoid foods that contain saturated fat, and especially trans fat. Healthy examples of fatty foods include: plant oils, nuts, and fish.
• Calcium—We have always been told to drink our milk to grow strong bones, but studies show that excessive consumption of dairy products may actually lead to weaker bones. That is not to say that people should avoid dairy products, as they do contain large amounts of calcium, but collards, bok choy, baked beans, and fortified soy milk provide other alternative sources of calcium.
• Fruits and Vegetables—Fruits and vegetables have several indisputable health benefits. They even calm blood sugar, which controls appetite.
• Sodium—While less sodium is better, if you do choose to use salt, look for iodized salt. The HSPH also encourages the use of different herbs and spices for seasoning foods, rather than salt.

For more information on maintaining a healthy lifestyle, visit www.cdc.gov/healthyweight or visit the Needham Public Health Department website at www.needhamma.gov/health.