Nutrition and Exercise

The benefit of eating healthy food is evident. Studies have found that people whose diets are rich in fruits, vegetables, lean meats, fish and whole grains have a lower incidence of diet-related diseases, such as diabetes and cardiovascular disease.

A regular fitness routine is another lifestyle habit that can reap healthy rewards. According to the National Cancer Institute, higher levels of physical activity lower the risk of colon, breast and endometrial cancers. Being active can prevent heart disease and stroke.

However, it’s important to realize that women’s bodies change throughout their lifespan and so do their nutritional needs. Learn how and why you’ll need to adjust as you move from child-bearing years into menopause and beyond, and what you can do if you can’t lose weight despite your best efforts.

Instead of worrying about your ideal weight, calculate your body mass index (BMI), which is based on height and weight. ChristianaCare offers a convenient online calculator.

Measure your waist circumference. If your waist is larger than your hips, you could be at a higher risk for type 2 diabetes and heart disease. Excess weight can also put you at risk for high blood pressure, some cancers, gallbladder disease, high cholesterol, osteoarthritis, gout and sleep apnea (when individuals briefly stop breathing during sleep). It can also affect fertility.

Your exercise schedule will depend on your goals, your age and your health. For most healthy adults, the Department of Health and Human Services recommends:

• At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week — or a combination of both.
• Strength-training exercises for all major muscle groups at least twice a week. Do at least one set of each selected exercise. Use a weight or a resistance level at which your muscles will tire after about 12 to 15 repetitions.

If you are looking to lose weight or address a specific goal, you may need to increase the intensity and the frequency.  Ask your health care provider for advice. Incorporate exercises that also improve your flexibility and balance.

For tips, see Dietary Guidelines for Americans.

As we age, our metabolism slows down. You may need to reduce your caloric intake and step up your fitness routine. Make sure to maintain a healthy diet if you cut calories.

Be realistic about portions. A bagel purchased at a supermarket is usually much larger than the recommended serving size. The Plate Method, developed by the United States Department of Agriculture, illustrates the portion sizes of fruits, vegetables, grains and proteins with a color-coded plate.

For information on serving sizes, download the serving size card from the National Heart, Lung, and Blood Institute.

A balanced diet is an excellent way to get the nutrients that your body needs. However, there are times when you may need to augment your diet. Pregnant women, for instance, take prenatal vitamins partly to get enough folic acid, which can help prevent birth defects.

Vitamin D is necessary for healthy bones. Your skin’s ability to convert sunlight to vitamin D ebbs with age, and you may need to take a supplemental vitamin.

Many Americans also don’t get enough calcium. People age 50 and up and women are at particular risk. Talk to your doctor or a dietitian before taking supplements. Getting too much calcium can cause health problems, and people with certain conditions should not take a calcium supplement.

In general, aim for eight 8-ounce glasses a day. It’s important to drink even when you’re not thirsty. Your ability to feel thirsty diminishes with age. Becoming dehydrated can affect your kidney function.

You must be morbidly obese, which means your BMI is 40 or higher. Or, your BMI is 35, and you have a medical condition such as diabetes, sleep apnea or high blood pressure. Bariatric surgery can significantly lower the risk of heart attack and stroke for these patients, which is why many insurance plans cover the procedure.

Many people rapidly lose weight after surgery and shed the majority of pounds in the first 18 to 24 months. Before and after, patients receive support from ChristianaCare’s interdisciplinary team, which includes dietitians and nutritionists.

The ChristianaCare Weight Management Center hosts a monthly free weight-loss seminar that provides information about obesity and treatment options, as well as a variety of programs on such topics as nutrition education, the psychological aspects of behavior change and exercise.

ChristianaCare’s Bariatric Surgery Services has free weight-loss surgery seminars for patients.

ChristianaCare also offers weight-management support groups. You can sign up for the Weight Management Center’s newsletter on the website.

For more information, visit The ChristianaCare Health Library, Obesity and Bariatric Surgery