Hey There Spring Chickens!
Before I start this post I really need to say this…DO NOT BE HARD ON YOURSELF if you have gained some weight.
It happens to everyone at some point in their lives. Including us.
We have been doing the Keto Diet for a couple of years but we started because we were both starting to have some health problems.(You can see our before & after pics here on this post if you want to check them out).
Also check out the Secrets to Losing Weight and the Spring Chicken Club Weight Loss Diet geared especially to people over 40, 50, and beyond.
We have all heard about the risks of Obesity. In fact, we have heard them so often that they are beginning to be overlooked…like a messy closet that we forget about as soon as we close the door.
Ailments and illnesses like Diabetes, Heart Disease, Stroke and Cancer always top the lists of any health and wellness advocate for good reasons. That is a scary list.
But there are a few ailments and annoyances that are largely ignored even though they impact our day to day lives.
Sound bleak? Don’t worry, it’s not.
Here’s some solutions besides the obvious, old “lose weight” advice….
YOU CAN TAKE CONTROL ONCE YOU KNOW WHAT TO LOOK FOR.
First lets take a look at some issues that some people might be having and not even realize that it’s related to body mass index.
Now, I am not saying weight is the ONLY causes of these problems…but they are certainly silent contributors.
The Lesser Known Costs of Being Overweight and what you can do…
1. Osteoporosis
Every woman in the world knows what this is. We fear it.
But…excessive weight was never thought to be a leading cause of bone loss and ultimately Osteoporosis. That’s changing.
Studies suggest that fat cells in obese individuals can hide in the bone mass leading to bone loss and increased risks of fractures.
Don’t take my word for it. Take a look at this study that directly correlates obesity and Osteoporosis. Yes there are many factors pertaining to this disease, but obesity has now been linked too.
What can you do?
Of course you think I am going to say lose the extra pounds.
But I know as well as anyone that it isn’t always easy to do and it is NEVER and instantaneous process.
- Try weight bearing exercises to beef up your bones. Lifting weights and walking are two easy ways to make your bones stronger. Start small and work your way up.
( Excess body weight doesn’t count…I already thought of this and that study that I mentioned addressed that loophole).
- Be sure to check out the benefits of CBD oil in this post. Research shows that CBD oil can help to regenerate bones.
2. Breathing Trouble
The lungs need room to expand and it’s more difficult in larger bodies.
In particular, belly fat can cause inflammation that makes it difficult to perform simple tasks like climbing stairs and walking without getting winded.
What can you do?
- Get moving. Every. Day.
Whether it’s walking the dog, riding a stationary bike or playing fitness video games, get moving at a pace where you cannot easily hold a conversation. Start slow but get going at a pace that makes you breathe harder and deeper.
- In case you haven’t…make sure to talk to your doctor if you are being seen for any chronic illnesses.
3. Incontinence
Sheesh…no one like to talk about this one. It’s embarrassing. It can get out of control quickly and most people just start accepting it as a part of daily life.
No one talks about it and most people don’t even mention it to their doctor.
But here is the deal: it affects woman more predominately but it also affects men. It’s not always just a side effect of childbirth.
When you carry excess weight around the middle it can cause some leakage with both urine and feces. Yikes!
Besides losing weight, which is going to be the most effective there are a few ways to combat the embarrassment of this irritating occurrence.
Occasional leaks when sneezing or coughing might be the result of multiple childbirths. But it’s usually only partly the culprit.
And yes, eventually happens to everyone. Even men. But there are a few things you can do to keep this embarrassing situation controllable.
What can you do?
- Lose weight.
Yeah, you knew that one was going to be first because this is a post about obesity. We recommend the Keto Diet because we have had great success with it. But we know that it isn’t right for everyone. Find a way that works for you.
- Pelvic floor exercises.
These are usually called kegel exercises and they work for both men and women. Learn how to do them correctly right here if you are not sure how.
( Hint: These exercises make sex better too.)
This might take 4-6 weeks to start helping. Until then, consider some underwear like these to avoid any embarrassment. They aren’t for big leaks but can handle small issues.
- Don’t smoke.
We all know we shouldn’t smoke. But the excess coughing puts a lot of strain on the pelvic floor muscles.
- Lift correctly.
Lifting puts strain on the pelvic floor. Tighten those muscles before you pick up kids or groceries.
- Eat more fiber.
Constipation doesn’t allow you to fully empty your bladder. And, straining to go causes the same weakening issues as above.
4. Gallstones
Gallstones are crystallized lumps in the gall bladder that are caused by excess bile and cholesterol. Women are especially at risk because the estrogen hormone increases cholesterol in the bile.
Excess weight is often linked to higher cholesterol levels which becomes too much for the bile salts to dissolve and these lumps crystallize in the gall bladder.
- Eat a healthy diet.
Not only will this help you maintain a healthy weight but it will also help you avoid gall bladder attacks.
Not all fat is created equal. Healthy fat won’t raise your cholesterol. (Think avocados, olive and coconut oil). Avoid things like potato chips, most processed foods and cut down on dairy. Eat some extra fiber too.
- Get moving.
Studies show that exercising for at least 30 minutes a day during most days of the week will reduce your chances of getting gallstones in the first place and reduce the number of attacks if you do have them.
- Talk to your doctor if you think you are having gallbladder attacks.
These are painful events and your general practitioner may be able to prescribe medication and discuss treatment options.
5. Arthritis & Joint Deterioration
Yeah, this one hurts. Every excess pound cause four pounds of extra pressure on the knees. It also cause some misalignment which worsens the problems even further.
Once a joint has deteriorated it cannot be repaired by any means other than surgery.
But, often times once a patient loses the weight and the inflammation and pain has subsided enough that they can get by without having to have their knees or hips replaced.
What to do?
Losing weight is the only real prevention method here.
But if you already have knee and hip trouble you can try some low impact exercises like swimming, riding a stationary bike and yoga to help manage your health without putting extra pressure on those joints.
6. Hardened Arteries
Fatty, fiber like deposits harden your arteries, decreasing elasticity and obstructing blood flow. This can lead to heart attack and stroke.
This disease cannot be reversed. But, you can slow the progression by making lasting habit changes and talking to you doctor about medication.
Medication works best with exercise and a healthy diet.
7. Kidney Disease
The increased metabolic functions and pressure caused by obesity put unnecessary strain ion kidneys and can cause damage.
What can you do?
Weight loss is the ONLY answer.
Metabolic functions can return to normal and the kidneys can function well as long as the damage was not too severe.
8. Sleep Apnea
The number one cause of sleep apnea is being overweight.
The soft tissues in your throat and tongue relax when you are sleeping and can caused blocked airways. Excess weight around the neck and jowls further complicates this issue.
This problem is more drastic than just annoying your sleeping partner with your snoring. Lack of oxygen to the cells can cause brain damage, heart attack and stroke.
What can you do?
Losing weight isn’t instantaneous and you should talk to your doctor about having a sleep study done. A C-Pap macing (continuous positive airway pressure) can help. You’ll get better rest too.
9. Sexual Dysfunction
So, ummm, yeah.This is a difficult topic for most people to talk to their doctor about.
Obesity in men can cause erectile dysfunction by damaging the blood vessels, decreasing testosterone and causing inflammation in the body.
Being in poor health, which often goes hand in hand with obesity can make it difficult for women to achieve orgasm. Studies show that obese women report the absence of desire almost ten times as often as active people who maintain a healthy weight.
In both men and women obesity can cause sexual avoidance….oftentimes people internalize the negative images of obesity and avoid performance issues and self conscientiousness all in one fell swoop.
What can you do?
Besides dropping some pounds it’s important to get some exercise. Get moving anyway that you can. Even if it’s just walking 30 minutes a day.
Exercise increases circulation and helps out with this issue. Talk to your doctor if you feel like this is causing relationship trouble. Maybe they can help.
10. Depression
Being overweight has been linked to depression….duh we didn’t need any studies to tell us this right?
But, poor self image, social avoidance and low self esteem lead some people to serious depression. I am pretty sure that #9 also comes into play with this one.
What can you do?
Talk to a psychiatrist or medical doctor about your options while you figure the rest out. It’s hard to maintain any type of healthy routine if you are depressed.
11. Inflammation
In the last few years it has been discovered that over-eating cause inflammatory responses. And, belly fat contains an abnormal amount of protein called PAR2 which is also inflammatory.
This is where it gets scary…inflammation has been known to cause pain as well as heart attack, stroke, cancer, dementia and a list longer than I could possibly create in one post.
This doesn’t mean that you should avoid healthy fats. We know now that fat doesn’t make us fat…it’s sugar. Cutting sugar and carbohydrates can lower inflammation and get you on track to losing weight.
Looking for help losing weight?
We recommend the Keto Diet.
We know that it might not be right for everyone but it has changed our lives and you should check it out if you need to lose some pounds.
We like Keto because it works and we are NEVER starving like we were on low fat diets. It’s sustainable too. We have been Keto for over two years and some people in or Facebook group have been maintaining this lifestyle for over seven years.
It isn’t hard once you get your Keto Cooking groove on.
Check out the Spring Chickens sister website Castleinthemountains.com.
We even have an awesome post for people over 40 and interested in Keto.
Cheers for now!
Brenna
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