KRON 4 | Payoffs from Losing Just Five Pounds

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If you resolved to lose weight at the beginning of the year, but haven’t reached your goal, here’s some good news. You really don’t have to lose that much weight to reap huge health benefits.

How Losing Just Five Pounds Boosts Your Health

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Lower Blood Pressure

  • The American Heart Association says if you are overweight, losing as little as five pounds may help lower blood pressure.
  • Lowering blood pressure reduces risk of stroke, heart disease, heart failure, and kidney failure.
  • The National Heart, Lung and Blood Institute says for every 20 pounds you lose, you can drop systolic pressure 5-20 points. That is, drop a pound, drop a point.

Improve Urinary Incontinence (UI)

Simbolo toilette, bagno uomo e donnaLosing weight reduces risk factors for many medical conditions, especially heart disease, stroke, and type 2 diabetes. Now, there’s a new benefit that can be added to the long list of health benefits: reduced urinary incontinence (involuntary urination). About 25 million Americans have urinary incontinence and about 25% are men. About half of U.S. women over age 65 leak.

Causes and Cures for UI

  • Gravity, aging tissue, and hormonal changes all contribute to urinary incontinence.
  • Increased pressure on the bladder during pregnancy and as well a weakened or stretched pelvic floor from childbirth can cause incontinence.
  • Losing five pounds can reduce the stress on the pelvic floor and reduce incontinence significantly.
  • A UCSF study of over 338 women (average age of 53), those who lost an average of just three pounds reported 28% fewer urinary incontinence episodes. Those that lost 17 pounds had 47% fewer episodes. These outcomes improved quality of life measures. The study strongly suggests weight loss decreases incontinence episodes, and a reduction of intra-abdominal pressure (due to central obesity, i.e., belly fat) on the bladder and pelvic floor is possibly why.

Weight loss is an effective, nonsurgical, and noninvasive treatment and should be considered a first line therapy for incontinence. Incontinence drugs have side effects (e.g., dry mouth, dry skin, dry eyes, constipation, upset stomach), and it has been reported that 50% of women discontinue drug treatment within one year because of the side effects.

Improve and Prevent Arthritis Symptoms

  • Osteoarthritis is the leading cause of disability in the U.S.
  • When you carry extra pounds it puts huge pressure on your joints and puts you at risk of osteoarthritis (degenerative “wear and tear arthritis”).
  • In knee osteoarthritis, the cartilage in the knee joint gradually wears away. As the cartilage wears away, the protective space between the bones decreases. The deterioration of the “shock absorber” can result in bone rubbing on bone, pain, stiffness, loss of movement in the affected joint, and painful bone spurs.
  • Wake Forest University conducted an 18-month diet and exercise study on sedentary, overweight, older adults with symptomatic knee osteoarthritis. They concluded that for each pound of weight lost, each knee bears four pounds less pressure per step.

Amount of Knee Pressure When Walking

Senior woman power walking on a Gulf Coast beach.

  • If you lose five pounds, you reduce 20 pounds of pressure bearing down on each knee which can lessen pain.
  • When walking one mile (assuming 2,000 strides per mile), a five-pound loss in weight would be a reduction of more than 40,000 pounds of accumulated pressure on each knee.
  • Walking on an incline, walking up/down stairs, squatting, and jogging significantly reduce pressure on each knee even more.

Apple c heart symbol_40x54Fit Tip: Aim for losing a little weight versus a lot. It’s less daunting and the scientific evidence is clear. You’ll receive the health payoffs long before you drop large amounts of weight.

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KRON 4 | Managing Childhood Heart Disease

Although you may not see heart attacks and strokes until middle age, the process of cardiovascular disease can begin early in life — often as children. If you’re a parent, grandparent, or caretaker of children, this information is vital to their longevity. Weekend anchor Marty Gonzalez on “KRON 4 Morning News Weekend” and I talk about how to identify who’s at risk and what can be done to prevent or delay it.

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Risk Factors for Heart Disease in Children

In a study of young American children, over 50% of children aged 10-14 years showed evidence of early heart disease (fatty streaks and plaque accumulated in the arteries). A higher risk of cardiovascular disease (CVD) is associated with:

  • Obesity
  • Hypertension (high blood pressure)
  • High cholesterol
  • Diabetes
  • Family history of CVD
  • Smoking

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Inactivity at any age can lead to lifelong habits and result in developing chronic diseases, such as obesity, type 2 diabetes and cardiovascular disease.

Better in School  

  • An American College of Sports Medicine research study found that kids that engage in vigorous-intensity activity were better able to concentrate and even exhibited fewer behavioral problems than kids that participated in moderate-intensity activity.

Vigorous exercise is performed at a higher intensity and is continuous, such as soccer, basketball, football, ice skating, beach volleyball, baseball, softball, and singles tennis.   Continue reading “KRON 4 | Managing Childhood Heart Disease”

KRON 4 | The Truth About Exercise and Weight Loss

VIDEO: Weekend anchor Marty Gonzalez on “KRON 4 Morning News Weekend” and I revealed some of the realities of exercise and weight loss. You’ve been working out regularly at the gym, so you expect those pounds to peel off as your activity increases. But it rarely works this way. There are several reasons that could be hindering your weight loss. Find out why you may not be losing weight and perhaps gaining it instead.

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KRON 4 | The SMART Way to Lose Weight

VIDEO: Weekend anchor Marty Gonzalez on KRON 4 Morning News Weekend and I talked about the woes of New Year’s resolutions…

How many times have you resolved to lose weight at the start of each new year, but the year went by and you hadn’t lost an ounce — or perhaps you gained weight? I explain why and provide some tips to make this year’s weight loss effort a successful one.

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KPFA 94.1 – Remedying Functional Limitations with Functional Fitness

Screen Shot 2017-08-08 at 6.55.27 AMDo you know what it means to be functionally fit? One in 3 people – and 60% of those over 65 – suffer from a functional limitation limiting their ability to carry out daily activities – like climbing stairs, bending over to tie their shoes, picking something up off the floor, or carrying groceries.

If you’d like to hear my radio interview on Remedying Functional Limitations with Functional Fitness on About Health, here it is!

About Health is a live weekly call-in radio show and hosted this week by Dr. Will Courtenay on KPFA 94.1. For more information: