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Hi there. We are so excited that you are participating in the 2011 Fit Family Challenge. While you are completing 30 minutes of physical activity five days a week and making healthy choices to eat and drink, we are here to answer your questions about fitness and health. We may not get to all of your questions, but we will try! Talk to you soon, and stay active!
Ask Your Question
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I have almost given up all forms of activity and exercise because of depression and loneliness. Please send me a couple suggestions as to what I can do to resume my once somewhat active (walked at least four times a week) life. |
Question:
I am a 50 year old hispanic female with diabetes, type 2, and post-gastric bypass patient - 7 years who has gained back all but 30 pounds from start. I have almost given up all forms of activity and exercise because of depression and loneliness. Please send me a couple suggestions as to what I can do to resume my once somewhat active (walked at least four times a week) life. I work an office job sitting all day, only to leave the office in the 100 degree temperature heading directly for my bedroom santuary and watch television until time to go to sleep. I snack in front of the television to rid my mind of my feelings. Please help!
Answer:
Dear Sarah,
Thank you so much for taking the time and having the courage to reach out and ask for help. Take heart. You are obviously someone who understands the value of health, and is committed to living a healthier lifestyle.
A few thoughts. First, you are not alone in your battle for fitness. There are people and resources in the community that can partner with you in your quest. Secondly, realize that 70% or more people who undergo gastric bypass surgery regain most of the weight.
Third, understand that without a real, revolutionary change in your diet, your weight, moods and health will continue to fluxuate.
Here are our coaching suggestions.
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Join your local YMCA Branch. The Y has a unique holistic culture and offers many programs and classes that will engage you mentally, physically and spiritually. It is vital that you have a friend/partner in your fight! You're not to go home after work, but to the Y. If budget is an issue, they will help you. No one is ever turned away from the Y.
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Go get a full check-up from your doctor. Get back on the post-surgery program of counseling and nutrition coaching.
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Eat fresh food. 80% of health is what you eat - so eat real food. That means foods that "grow in the ground or walk around (or swim or fly!)". Remove the processed junk from your diet. Fill half your plate with vegetables and fruit, then add lean protein (grilled meats, fish) and small amounts of whole grains.
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Drink a lot of water--half your body weight in ounces everyday. This will stabilize blood sugar and fend off cravings for sugar and salty foods.
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Say no to sugary drinks. You're worth it.
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Realize that you are in control of your life, that you're worthy of being happy and healthy.
Best of health and life to you Sarah. Let us know how you go!
Suzy & Kristy |
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When i walk (1 Mile) or climb steps (15) , I feel pain from my chest and feel not getting breath. What is this condition and what exercise you sugest? |
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Anil,
We applaud you for your work to live and be healthy. The symptoms you're experiencing may be caused by a number of factors, but as they sound to come on early into your physical efforts, we strongly suggest you see your Doctor for a check-up. Chest pain and shortness of breath can stem can be signs of heart problems, so rather than us giving our coaching opinions, we would like you to see a medical professional.
Let us know how you are!
Take Care,
Suzy & Kristy |
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I have recently increased my physical rigor while exercising. I had 2 ACL repairs on my right knee and didn't have trouble until now. It has been very swollen (little to no pain) since the increase. I can't take ibuprofen, asprin, etc only tyelenol. I ice |
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Heather,
It is great to hear that you are adding intensity to your workouts. . As you ramp up the intensity of your workouts, please be mindful of doing it gradually. Each workout is a stepping stone toward your next, so work to avoid injury and stepping backward. If you notice sudden changes in your body / joints after exercise, stop and evaluate what exactly you're doing that maybe causing this. Since you're not experiencing any knee pain, our suggestion is to change the activity you are doing. For example if you are running now, you may want to switch to cycling or stairclimber or another activity that you can get the same intensity. You may also consider altering your normal workout routine and introduce some cross training activities throughout the week so that your body has time to recover fully between days. Doing several different activities, running, cycling, swimming, weight training and yoga, will help your body to adapt and improve. Remember to take 48 hours of recovery between intense workouts and drink plenty of water (half your body weight in ounces daily).
Good luck! |
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Is getting enough sleep important to lose weight? |
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Nadia,
Yes! Getting enough good sleep is vital to giving your body time to rest, detox and rejuvenate.Loss of sleep, or inadequate deep sleep, can also fuel cravings for high carb foods and sugar as a way to boost energy due to low serotonin levels.
Our advice is to be in bed within 2-3 hours of the sun going down, make sure your room is completely dark and get 8-9 hours of sleep per night. By adding exercise, you'll begin to release a variety of hormones that will help with your mood and energy levels. This is not about burning calories, it is about sending the right signals to your brain, so it will release the hormones needed for a good night's sleep. Estrogen (and testosterone) are directly related to your quality of sleep.
A combination of eating well, moving and focusing on quality sleep will get you well on your way to gaining back control of your life and finally being able to live the life you have always imagined for yourself.
For a great book on this subject, read, Lights Out by T.S Wiley. She explains in detail the connection between sleep and all the other facets of your life.
Good Luck! |
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I have knee problems that are going to require knee surgery in the future. But I need to exercise for my health and weight loss, and high blood pressure. What kind of exercise would you suggest? |
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Sandra,
Congrats on wanting to charge of your body and your life. I'm sorry to hear about your knee problems, so many people suffer with knee pain for a variety of reasons. Surgery can be helpful but should be your last option. Often times by losing weight and doing specific exercises to strength your leg muscles you can do a lot to decrease knee pain and possibly avoid the need for surgery.
So first off, get moving! Try a variety of non and low impact exercise. For example swimming or pilates reformer can work range of motion and stability with little impact to the joint. Also try cycling, elliptical, or light walking which will strengthen the muscles in your legs, and increase knee stability. Also doing specific strength training for your legs, including one leg balance work is essential in improving the integrity of your knees.
But remember. It is almost impossible to lose weight by exercise alone. Exercise is great for improving mood,gaining Cardio vascular fitness and increasing metabolism, and improving overall health for the rest of you life. But proper nutrition is what is going to make all the difference in the world when it comes to losing weight. Sometimes we focus too much on what we are doing with our feet and not enough emphasis on what we are doing with our fork. So yes, get out and walk, cycle, and swim. But then be sure to come home and eat whole real foods.
We wish you much luck and success! |
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