weight loss transformation – Roxy Functional Wellness

Embarking on Your Weight Loss Journey: A Holistic Approach to Wellness

September 27, 2024September 17, 2024 by Roxy Functional Wellness, posted in Health & Wellness, Weight Loss

Starting a weight loss journey can be both exciting and overwhelming. At Midwest Internal Medicine, we understand that achieving and maintaining a healthy weight is not just about aesthetics—it’s about improving overall health, well-being, and longevity. Our goal is to help you reach your healthiest self through individualized, holistic wellness plans that cater to your unique needs.

Why Striving for a Healthy Weight is Important

Maintaining a healthy weight is critical for overall health and disease prevention. According to the Centers for Disease Control and Prevention (CDC), even a modest weight loss of 5-10% of your total body weight can result in significant health benefits, such as improved blood pressure, cholesterol levels, and blood sugar management .

Here are some compelling facts from well-known health organizations that highlight the importance of maintaining a normal weight:

World Health Organization (WHO): Overweight and obesity are major risk factors for several chronic diseases, including diabetes, cardiovascular diseases, and cancer .
American Heart Association (AHA): Individuals who maintain a healthy weight can reduce the risk of heart disease by as much as 50%, lowering their chances of heart attack, stroke, and other cardiovascular conditions .
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): Obesity is linked to an increased risk of developing Type 2 diabetes, with research showing that weight loss can prevent or delay the onset of this disease .
Harvard T.H. Chan School of Public Health: Maintaining a healthy weight is a key component of reducing the risk of certain cancers, including breast, colon, and prostate cancers .
Mayo Clinic: Weight management through healthy habits like diet, exercise, and stress management is directly associated with improved longevity and quality of life .

These statistics emphasize the importance of achieving a normal weight for health and wellness. But how can you get there? Here are some essential tips that we, at Midwest Internal Medicine, integrate into our patients’ personalized wellness plans.

The Research Behind Our Tips

1. Hydration is Key: Water plays a crucial role in digestion, detoxification, and metabolism. Research shows that drinking adequate water can increase calorie expenditure by up to 30% over a period of 60-90 minutes. Staying hydrated can also reduce hunger and support healthy digestion.

2. Holistic Eating: Eating whole, unprocessed foods helps balance blood sugar levels and provides your body with the nutrients it needs to function optimally. Consuming foods rich in fiber, lean protein, and healthy fats can increase satiety and decrease overeating . In our wellness plans, we recommend limiting gluten and dairy, as they can contribute to inflammation in some individuals.

3. Sleep Matters: Lack of sleep has been linked to increased hunger and weight gain due to the hormone imbalance it causes. A study by the National Sleep Foundation shows that individuals who get less than 7 hours of sleep per night are more likely to struggle with weight control .

4. Managing Stress: Chronic stress leads to elevated cortisol levels, which can increase appetite and cause weight gain, particularly around the abdomen . We encourage patients to incorporate mindfulness practices like yoga, meditation, or grounding exercises into their daily routines.

5. Exercise for Success: Regular physical activity, particularly strength training, is essential for maintaining muscle mass, boosting metabolism, and improving insulin sensitivity. According to the American College of Sports Medicine (ACSM), a combination of aerobic and resistance training is most effective for weight loss .

6. Gut Health: Your gut microbiome plays a critical role in digestion and weight management. Studies show that a healthy gut can improve metabolism and reduce the likelihood of obesity . Probiotic-rich foods like yogurt, kimchi, and sauerkraut can support digestive health and weight loss.

7. Spiritual Wellness: Connecting with your spiritual side, whether through meditation, mindfulness, or spending time in nature, promotes mental and emotional balance. Studies suggest that spiritual wellness can enhance physical health and improve the outcomes of a weight loss journey .

Our Holistic, Individualized Approach at Midwest Internal Medicine

At Midwest Internal Medicine, we believe that every person’s journey to wellness is unique. There is no “one-size-fits-all” solution when it comes to weight loss. That’s why we work closely with each patient to develop a comprehensive, individualized plan that includes nutrition, exercise, stress management, and spiritual wellness.

Our team uses the latest research-backed strategies to help you set realistic goals and maintain healthy habits for life. We’re proud to walk alongside you in this journey and provide ongoing support, adjustments, and encouragement as you work toward your wellness goals.

Just remember!

Achieving a healthy weight is more than just looking good—it’s about reducing the risk of chronic disease, improving your quality of life, and increasing longevity. By following research-backed tips related to hydration, whole foods, exercise, sleep, stress management, and spiritual well-being, you can make sustainable changes that lead to lasting results.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

Centers for Disease Control and Prevention. (2020). The health effects of overweight and obesity. CDC. https://www.cdc.gov/obesity/adult/causes.html
World Health Organization. (2021). Obesity and overweight. WHO. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
American Heart Association. (2019). Weight management and cardiovascular health. AHA. https://www.heart.org/en/healthy-living/healthy-eating/losing-weight
National Institute of Diabetes and Digestive and Kidney Diseases. (2022). Weight and diabetes risk. NIDDK. https://www.niddk.nih.gov/health-information/weight-management
Harvard T.H. Chan School of Public Health. (2021). Weight control and cancer risk. Harvard. https://www.hsph.harvard.edu/nutritionsource/obesity-prevention
Mayo Clinic. (2023). Healthy weight: Key to longevity. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss
Boschmann, M., & Steiniger, J. (2003). Water-induced thermogenesis. Journal of Clinical Endocrinology & Metabolism, 88(12), 6015-6019.
Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411-418.
National Sleep Foundation. (2020). How sleep affects weight loss. NSF. https://www.sleepfoundation.org/sleep-and-weight-loss
Adam, T. C., & Epel, E. S. (2007). Stress, eating and the reward system. Physiology & Behavior, 91(4), 449-458.
American College of Sports Medicine. (2015). Physical activity for weight loss. ACSM. https://www.acsm.org
Turnbaugh, P. J., & Gordon, J. I. (2009). The gut microbiome and obesity. Nature, 457(7228), 480-484.
Koenig, H. G. (2012). Religion, spirituality, and health: The research and clinical implications. ISRN Psychiatry, 2012, 1-33.

Why Movement is Essential for a Healthy Body and Mind

September 6, 2024 by Roxy Functional Wellness, posted in Health & Wellness

Exercise doesn’t have to be something we dread or see as a chore. In fact, movement can be one of the most natural and enjoyable parts of your day. Whether it’s walking, dancing, or playing with your kids, incorporating physical activity into your daily routine can profoundly benefit your physical health, mental well-being, and even hormone balance. But why exactly is movement so essential to our overall health? Let’s dive into the science.

Why Movement Matters

1. Maintaining a Healthy Weight

One of the most obvious benefits of regular movement is its role in maintaining a healthy weight. When we move, we burn calories, which helps to prevent excess fat storage. Regular physical activity is also key to increasing muscle mass, which boosts your metabolism and helps your body burn more calories, even when at rest.

According to the CDC, over 42% of American adults are classified as obese. Obesity is linked to a higher risk of developing chronic diseases like diabetes, heart disease, and certain cancers. But the good news is that movement—when combined with healthy eating—can help prevent weight gain and support sustainable weight management.

2. Improving Mood and Mental Health

Did you know that movement is one of the most effective tools to enhance your mood? Physical activity stimulates the production of endorphins, which are known as the body’s natural mood boosters. It also helps reduce the production of stress hormones like cortisol, allowing you to feel calmer and more focused. Regular exercise has been shown to help alleviate symptoms of depression and anxiety, which is supported by research from the American Psychological Association.

A study published in JAMA Psychiatry found that people who engage in regular physical activity are 26% less likely to develop depression than those who are inactive. Imagine how many people might be able to come off their anti-depressant if they added consistent movement into their daily lifestyle?

3. Balancing Hormones

Hormones play a significant role in regulating many of our body’s processes, including metabolism, sleep, and stress. Regular movement helps to balance important hormones like insulin, cortisol, and endorphins. For example, insulin helps regulate blood sugar, while cortisol is a key player in your body’s stress response. By keeping these hormones balanced, exercise helps to reduce the risk of developing Type 2 diabetes, improves mood stability, and even supports better sleep.

For women, movement is also critical in regulating reproductive hormones, which can help with issues like PMS or menopause symptoms (there’s light at the end of the tunnel ladies, I promise!).

Easy Ways to Incorporate Movement into Your Daily Routine

Exercise doesn’t have to mean long, intense workouts at the gym. I personally do not enjoy and, honestly, long works may cause MORE stress in some people which defeats the purpose then. Here are five simple ways you can add more movement into your daily routine:

1. Take a Walk During Breaks – Whether you work from home or in an office, getting up and walking for just 5-10 minutes every hour can add up throughout the day. Walking is a low-impact way to keep your body active, improve circulation, and clear your mind.

2. Play with Your Kids – If you have children, make movement a family affair! Jump rope, have a dance-off, or play a game of tag. Not only will this get your heart rate up, but it also sets a great example for your kids on how to make movement fun.

3. Stretch While Watching TV – We often spend hours watching TV or on our phones. Use that time to stretch! Whether it’s yoga or simple stretches, it’s a great way to stay flexible and release any tension from sitting.

4. Walk or Bike Instead of Driving – Whenever possible, swap driving short distances for walking or biking. You’ll save gas, reduce your carbon footprint, and get some extra movement into your day.

5. Stand and Move During Calls – If you spend a lot of time on the phone for work or personal calls, consider standing or pacing while talking. This small shift can make a big difference over time, especially if you’re on calls for long stretches.

Using Technology to Stay Motivated

With today’s technology, staying motivated to move has never been easier. Devices like Fitbit, Oura Ring, or Apple Watch track your steps, heart rate, and even sleep patterns, helping you stay on top of your fitness goals. These devices often allow you to set goals, track your progress, and remind you to get up and move after periods of inactivity.

There are also numerous apps that can help keep you motivated, such as MyFitnessPal (to track calories and exercise), Nike Training Club (offering a variety of free workouts), or Headspace (for guided meditation and mindfulness). Many of these apps allow you to connect with friends or join virtual challenges, creating a community of support and accountability.

According to the World Health Organization (WHO), adults should aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, combined with muscle-strengthening activities on 2 or more days a week. Apps and devices can help break these goals into manageable daily chunks and keep you consistent.

The Power of Consistency

Lastly, the key to reaping the benefits of movement is consistency. Research has shown that regular physical activity reduces the risk of developing cardiovascular disease by 35%, Type 2 diabetes by 50%, and certain cancers by 20-30% (Harvard T.H. Chan School of Public Health). But the benefits go far beyond just preventing disease—regular movement helps us feel more energized, focused, and balanced in our daily lives.

Remember, the best exercise is the one you enjoy and can commit to consistently. Whether that’s walking, dancing, swimming, or doing yoga, the most important thing is that you find something that works for you and your lifestyle. Start small, be kind to yourself, and celebrate every step you take towards a healthier, happier you!

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

REFERENCES

Centers for Disease Control and Prevention. (2022). Adult obesity facts. CDC. https://www.cdc.gov/obesity/data/adult.html

American Psychological Association. (2020). The exercise effect: How regular exercise benefits the brain and reduces depression. https://www.apa.org/monitor/2011/12/exercise

Harvard T.H. Chan School of Public Health. (2021). Benefits of physical activity. https://www.hsph.harvard.edu/nutritionsource/staying-active/

JAMA Psychiatry. (2020). Physical activity and incident depression: A meta-analysis of prospective cohort studies. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2764694

World Health Organization. (2020). Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity

National Institute of Mental Health. (2022). 5 things you should know about stress. https://www.nimh.nih.gov/health/publications/stress

Mayo Clinic. (2023). Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469