April 15, 2008
Master Technology to Enhance Your Health
by Claudia Dunn RN, BSN, PHN, Healthy Hearts Coordinator
Throughout the twentieth century articles were written about technology improving the lives of people around the world. Now the media tells us that industrialized nations such as the United States have high rates of obesity.
According to the 1999 National Health and Nutrition Examination Survey 61 percent of the U.S. adult population between the ages of 20 and 74 were overweight or obese.
Unfortunately, the state of Alaska does not avoid this national trend. In 2005, Alaska ranked 19th in highest rate of adult obesity at 23.5 percent. Alaska ranked 12th in the United States in the highest rate of obese and overweight adults. There are many health consequences related to being overweight; which include premature death, heart disease, stroke, diabetes, arthritis, cancer, breathing problems, gall bladder disease, liver disease, reproductive complications, urine incontinence, stool incontinence, depression and increased surgical risks.
How could this tragedy occur? People are more sedentary. Whether your ancestors were farmers, laborers, clerks or hunters, they were more physically active. Today we have four-wheelers, trucks and motorized boats. We do not walk one-eighth of the distances our predecessors did.
There is an increase in prepared foods. Regrettably, these time saving foods fill our bodies with fats, extra calories, salt and very little nutrition. Sugary drinks are contributing to America's obesity. A 16-ounce bottle of pop can have 720 calories and many people do not stop at one. Years ago pop was considered a party drink and people considered themselves lucky to have one eight-ounce glass per week. Cakes, pastries and candies were also special treats. These items were not consumed every day.
Technology has decreased our physical labor at the job site. People want to relax after work. Their jobs may not be physically stressful; however, the workplace can be mentally demanding. Sadly, many people choose sedentary entertainment to relax. After work many people decide to watch television or play computer games. The combination of inactivity and prepared foods equals extra pounds of fat.
Bush Alaskans can break this harmful cycle for themselves and future generations by controlling technology. Leave motorized vehicles parked unless you are traveling a long distance or carrying a large amount of cargo. Avoid convenience foods. Drink more water. Take time to exercise at least 30-45 minutes per day. Eat at least 5-9 servings of fruits and vegetables per day. Choose healthy protein sources such as poultry (bird), moose, caribou, fish or tofu (bean curd). Choose whole grain pasta, cereals and breads over enriched white products. When choosing calcium sources look at the fat content. Milk with two percent fat content is a good choice for anyone over the age of two and soymilk is an alternative for people who are lactose intolerant. Besides eating healthy, get up and move. After dinner, take the family for a walk. Walking is very good exercise and it is free. If it is too cold to walk, then dance or play games like "Simon Says." If you choose to watch television, get up during every commercial break and march in place or run in place.
You can master technology by limiting your computer game and television viewing time to no more than two hours a day. Leave the vehicle parked when possible. Use the Internet to find easy, time saving and healthy recipes to make. Also, new games, dances and fun exercises can be found surfing the web. Do not listen to commercials stating you must have prepared foods. Save treats for special occasions and monitor the portions you consume.
If you suspect you are overweight it is good to see your health care provider. The physician or mid-level provider can calculate your body mass index (table 1) to determine your ideal weight status, screen your blood pressure, check cholesterol levels and determine your exercise and dietary needs.