According to the U.S. Centers for Disease Control (CDC), more than
44 million Americans were obese in 2001. The National Institutes of
Health lists the following health risks for overweight individuals:
Type II diabetes, heart disease, high blood pressure, stroke, breast
and colon cancer, gallbladder disease or gallstones, osteoarthritis,
gout, sleep apnea and asthma.
These risks give good reason for maintaining a healthy body weight.
The answers are plentiful and often conflicting to “What is
a healthy weight?” and “How can it be achieved and maintained?”
One of the most accurate ways to determine if a person is overweight
is the Body Mass Index (BMI).. To calculate BMI, multiply weight (in
pounds) by 705, then divide by height (in inches) twice. For example,
a woman 5 feet and 7 inches (67 inches) tall weighing 180 pounds,
has a BMI of 28 (180 x 705 = 126,900/67 = 1,894/67 = 28).
A BMI of 25-30 is considered overweight, greater than 30 is considered
obese. With a known BMI, the woman and her physician can determine
a target BMI by combining her current BMI with factors like body shape,
age, healthy history, and heredity. If weight loss is necessary to
reach the target BMI, a vast pool of weight loss theories, plans,
and programs is out there. How does a woman know which we weight loss
program to choose?
The U.S. Department of Health and Human Services has some suggested
criteria from a reputable weight loss program. Does the company or
program:
• Explain the possible health risks of weight loss?
• Include weight control over the long term?
• Teach how to eat healthfully and exercise more?
• Have documented proof of success, not only praise by other
people?
• Explain all costs?
• Give a clear, truthful statement of how weight loss will occur,
including how much and how fast?
• Advocate reasonable caloric intake? The U.S. FDA (Food and
Drug Administration), suggests men and very active women may need
up to 2,500 calories daily. Other women and inactive men need about
2,000 calories daily. A safe plan is to eat 300-500 fewer calories
per day to lose 1 to 2 pounds per week.
Anne Louise Gittleman, PhD, CNS, believes women of menopausal age
need to watch carbohydrates because excessive amounts of them produce
insulin that triggers more fat in the system. She says more fat is
connected to elevated levels of circulating estrogens or “estrogen
dominance” and that weight gain can be a symptom of estrogen
dominance.
According to Dr. Christiane Northrup, author of The Wisdom of Menopause,
many midlife women follow a diet high in carbohydrates and too low
in fats and calories, leading to hormonal imbalance and even depression.
Among Dr. Northrup’s solutions for estrogen dominance is a hormone
balancing diet including fruits and vegetables, adequate protein,
and moderate fat. To promote natural hormone balance, she suggests
cutting back on or eliminating refined carbohydrates (cakes, cookies,
candy, white bread, bagels, pasta) that promote estrogen dominance.
A diet rich in protein including such food as eggs, turkey, fish,
tofu or beans and moderate in healthy fats will favor hormone balance
and balance brain chemistry.
For more information, Contact Marla Ahlgrimm, R.Ph.
Women's Health America
1289 Deming Way, Madison, WI 53717, www.womenshealth.com
,
1-800-558-7046
or fax 1-888-898-7412.
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