A new year has officially begun, and with it, we have an opportunity to make a renewed commitment to our health and appearance! What better time to create health and fitness habits to navigate this year with more energy that is life changing? At the office of John Abroon, MD, we are ready to help you achieve your best health with weight loss management to help you lose weight without incurring potential health issues from rapid, unhealthy weight loss.
Whether you want to prevent heart disease, diabetes, high blood pressure or breathing problems, we combine behavior modifications, high-quality nutrition, practical fat burning exercises and activities along with regular checkups with our doctor to monitor your progress and provide solutions.
Treating the Triggers
When it comes to treating adult obesity, psychological factors may also need to be addressed. Many adults struggling with obesity are coping with childhood trauma that has left them with permanent psychological scars. This is especially possible if there was alcoholism in the family, divorce, neglect, physical abuse, sexual trauma or molestation. In these cases, overeating is often caused by suppressed emotions.
Both conscious and unconscious triggers can stress the body which responds by releasing the hormone corticosterone that causes a desire for comfort foods. In this case, cognitive-behavior therapy can be used to deal with past childhood trauma (and current stress) by relieving the need to overeat using healthy coping mechanisms.
Treating the Body
Consuming heart-healthy foods can provide your body with what it needs to thrive:
Fish – salmon is rich in omega 3 fatty acids and vitamin B12. Good for the heart, it also helps lower blood pressure and stops clots from forming and assists with serotonin production in the brain.
Oatmeal – steel-cut or coarse oats can help lower LDL cholesterol levels to keep your arteries clearer.
Avocados – lower LDL while increasing the HDL (good cholesterol) levels.
Olive Oil – this monounsaturated fat reduces your risk of developing heart disease.
Nuts – filled with polyunsaturated and monounsaturated fats and omega 3, nuts build brain power while keeping your heart healthy. Good choices are walnuts, macadamia nuts, and almonds.
Berries – these are good for your vascular health and blueberries provide anti-inflammatory benefits.
Flaxseed – these heart-healthy seeds are rich in omega 3 and omega 6 fatty acids.
Greens – spinach and kale are rich in vitamin lutein, folate, potassium and fiber.
Beans – this healthy protein is rich in fiber and vitamin B that lowers stress, aids the heart and cleans out your intestines.
Eating healthy can boost your energy and your memory levels while maintaining healthy teeth and nails if you also maintain proper vitamin intake to avoid deficiencies that can lead to health issues such as depression or poor circulation of your vascular system. Dr. Abroon may evaluate your nutrition levels with a blood test to determine what you need. At the very minimum, the following should be assessed.
Treating Vitamin Deficiencies
Magnesium – helps maintain normal muscle and nerve function, keeps your heart rhythm steady, supports your immune system, and keeps your bones strong. Legumes, nuts, whole grains, and vegetables are excellent sources.
Vitamin D – helps your body absorb calcium and for healthy bones, you need adequate calcium and phosphate. Regular sunlight, eating dairy and fatty fish, and taking supplements are good sources.
Vitamin B12 -maintains healthy nerves, blood cells and DNA formation, this vitamin can also boost your energy. Good sources are animal foods – meat, chicken, fish, eggs and dairy – and fortified foods such as breakfast cereals, non-dairy milks, nutritional yeast, or a quality B12 supplement.
Folate/folic acid – this B-vitamin is important for the body’s cells and DNA and is found in bread, cereal, and pasta, and supplements.
As you can see, you have the ability to create a healthier you for 2019 and the rest of your life! Next month’s blog will look at how fat burning exercise helps you lose weight and boosts your energy and mood. In addition to weight loss management, Dr. Abroon offers a fat reduction procedure for body sculpting and fat elimination to remove stubborn fat. To learn more, or to schedule a consultation with our doctor, please give us a call today!