Better Health - January 2021

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Better Health D

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IMAGINE What would be the burden on you physically and mentally if you carried constantly and every second of your life a backpack with 20, 30, 40, 50 extra pounds, not for tomorrow but for the rest of your life.

- Dr. Yannis Raftopoulos, Director of the Weight Management Program at Holyoke Medical Center.

By Cori Urban

the program’s experience in nation- on small changes. like fruit or vegetables with Greek al quality meetings and through She helps participants pick two yogurt dip or un-buttered popcorn.

Mike W. Walsh is just a little more the American College of Surgeons or three things that they feel most “However, sometimes it’s OK to just than half the man he used to be.

HealthCare Information Technology motivated to tackle first. “Then we eat the food you are craving. Watch About 14 months ago, he weighed Committee. “We are in the forefront work off that. I encourage self-mon- portion size, eat it mindfully and in at 351 pounds, but thanks to the of innovation in the area.” itoring, such as food logging, exerbalance it out by making healthy services of the Weight Management Registered Dietitian Christina cise logging whether it be digitally choices the rest of the day/week,” Program at Holyoke Medical Center, A. Reardon helps people seeking or pen/paper which can really help she said, adding that a dietitian can he was down to about 184 in early to lose weight with making good people stay accountable and visual- help find substitutions to enjoy and January, just four pounds away from food choices. She advises focusing ize their progress,” she said. sustain long term. his goal. on filling up on vegetables and lean Asked why people gain weight in And don’t just think about food “I feel great. It’s amazing to stop proteins while still incorporating the first place, Raftopoulos sumwhen on a weight management plan. and think about the amount of extra carbohydrates and healthy fats in ap- marized: “The most important Think water. stress of 150 extra pounds,” he said. propriate portion sizes. “It’s also im- contributing factor is that we live a The general guideline is to drink “Imagine what would be the burportant to set structured meal times life that is against our nature as we 64 ounces of water a day but that den on you physically and mentally to avoid skipping meals or grazing were made to be: Little or no activity varies by individual depending on if you carried constantly and every second of your life a backpack with 20, 30, 40, 50 extra pounds, not for tomorrow but for the rest of your life,” said Dr. Yannis Raftopoulos, director of the Weight Management Program. “Carrying extra weight is the single most important factor of a diminishing quality of life as you age and one of the few, if only the one, you have the power to modify as you age.”

He sees 600 new patients each year.

Some participants in the program lose weight non-surgically while others reach their goals through a combination of surgical and non-surgical means.

“When I first joined the program, I expected to only do the medical weight loss. I didn’t think I was eligible for surgery as I had a lap band in the past,” Walsh said. “I was wrong and did qualify for surgery.

My goal originally was to get to 225 pounds — that’s what I weighed back in college, and I wanted to get back there.”

He has energy since he surpassed his goal, and in October he even Above: Holyoke Medical Center’s Dr. Yannis Raftopoulos, board certified bariatric surgeon and weight climbed Mount Monadnock in New management specialist, speaks with his patient Mike Walsh on Walsh’s weight loss journey.

Hampshire for the first time since (HOANG ‘LEON’ NGUYEN / THE REPUBLICAN) high school. “It wasn’t easy, but I did Right top: Dr. Yannis Raftopoulos. Right below: Christina A. Reardon, Registered Dietitian. (SUBMITTED PHOTOS) it,” he enthused.

As if losing weight isn’t difficult enough, participating in a program for weight-loss support in a pandemic makes it even more challenging. throughout the day,” she said. (especially now with the COVID exercise, health conditions and body But one of the most successful inShe knows it can be difficult to pandemic), little or no effort to find size. novations the Weight Management change behavior, especially around food, unlimited amount of food, “Water plays a role in transporting Program has implemented is teleeating. “I think it’s important to un- super tasty and extremely high num- molecules throughout the body such medicine. “Results and outcomes derstand where habits and behaviors ber of calories. It’s not a budget that as oxygen, blood, nutrients, bowel have been even better than before stem from. Sometimes a licensed can be managed easily.” movements, even regulating your doing the same conventionally,” mental health counselor or therapist For cravings, Reardon suggests body temperature. These cellular processes are known as ‘metabosaid Raftopoulos, who has presented can help,” she said, advising a focus people opt for whole food choices SPECIAL TO THE REPUBLICAN

lism.’ If you’re dehydrated, it doesn’t run too well,” the dietician said.

Sometimes the body’s first response to thirst is to eat, so one might feel hungry but actually just be thirsty. “If you’re replacing sugary beverages with water, the impact on weight will be significant,” she said.

And in any weight-loss endeavor, exercise is necessary. “Exercise is one of the most important things we can all do for our health. Exercise helps with mood, bone/joint health, heart health, improvement in conditions like diabetes and high blood pressure just to name a few,” Reardon said.

To lose weight, one needs to be in a calorie deficit, and regular exercise can help achieve that. In order to maintain weight loss, fewer calories are needed, and exercise will help balance intake to maintain the new lower weight. “Maintaining a physical activity regimen needs to be lifelong so it’s important to find something enjoyable and sustainable,” she said. “Exercise can be fun and will help it seem more manageable for those who feel like finding the time is difficult.”

For long-term weight maintenance, it is important to make changes that are sustainable.

“Weight loss is very individualized and often people know what they should do, but it’s easier said than done,” Reardon said, adding that registered dietitians can help people take a closer look at their lifestyles, habits, behaviors and preferences while taking into consideration medical conditions.

So to those persons who want to lose weight, Raftopoulos said, “In full awareness of what I am saying, this is the best program there is anywhere in the world to provide all spectrum of weight loss methods — lifestyle changes, medications and surgery — in a very innovative and unconventional way and with a dedicated team committed to provide that level of care indefinitely for every single patient that knocks our door.”

For more information, go to holyokehealth.com/servicesspecialities/weightmanagement-program.

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How many calories are burned during popular

physical activities?

Get to know interactive

fitness mirrors Home gyms have long been a coveted addition for fitness enthusiasts.

Many homeowners do not have the space to install the assortment of equipment that makes for a great workout.

However, during the COVID-19 pandemic, many people looked to transform spaces in their homes and sought innovative ways to exercise at home.

Digital smart mirrors, sometimes referred to as interactive fitness displays, are among the latest technology to hit the home fitness market. These mirrors are fully functioning exercise studios right in the comfort of home, but unlike other pieces of workout equipment, fitness mirrors look just like a regular mirror when they’re not engaged. That means they can hang in any room without distracting from the decor.

How do they work?

The equipment works differently depending on the chosen product. Units can range in price from $1,500 to $2,000, and a subscription to a fitness account is necessary.

This provides access to either recorded or live-streamed fitness trainers. These trainers are often certified individuals from the country’s top

studios. The trainers will have access to information subscribers enter and will be able to provide motivation and live feedback based on fitness metrics - as well as what they see live.

In addition to the instructors, some mirrors come with expertly curated playlists that complement specific workouts.

Other features and technology Depending on the unit, the fitness mirror may sync with a Bluetooth-enabled fitness watch or tracker to provide

effectively.

In addition to the interactive mirror, other smart fitness systems have gear built right into the devices. This can include electromagnetic weights to deliver resistance when “smart” handles or a bar are connected to the wall-mounted machine. The brand Tonal also has a spotter mode, to assist with heavy lifting. Other tech-driven fitness equipment includes interactive treadmills and stationary bikes from manufacturers like Peloton.

Streamlined, tech-heavy fitness devices are revolutionizing home gyms. With

Streamlined, tech-heavy fitness devices are revolutionizing home gyms. With some up-front investment, these devices may pay for themselves with improved health and reduced reliance on potentially costly club memberships. real time heart rate and other measurable data. Keep in mind that the mirrors use integrative cameras to provide feedback on performance.

Some may rely on advanced motion-capture technology to protect privacy more

some up-front investment, these devices may pay for themselves with improved health and reduced reliance on potentially costly club memberships.

Lose Weight. Live Better.

Call the Weight Management Program at (413) 535-4757.

With our medical help, you can reach, and maintain, your healthiest body weight.

Our team of experts has the experience and technology to help you achieve your weight loss goals. Equally important, we are committed to helping you keep the weight off — for life.

Call the Weight Management Program at (413) 535-4757.

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Burning calories is often a focal point of weight loss efforts. People go to great lengths to burn more calories, but they might be surprised to learn how many they can burn performing relatively routine physical activities.

· Walking

(3.5 miles per hour): In 30 minutes, a man can expect to burn 140 calories. A man who walks 4.5 miles per hour will burn approximately 230 calories. The online health resource Healthline.com notes that a 125-pound person may burn roughly 150 calories walking for 30 minutes at 4.5 miles per hour.

· Hiking

A man will burn roughly 185 calories in 30 minutes of moderate-intensity hiking. Women won’t burn as many calories, but both moderate and vigorous hiking are great ways to burn calories regardless of a person’s gender.

Men and women also may be surprised to learn that they burn calories differently from one another. According to the Mayo Clinic, men usually · Light gardening/ have less body fat and more yard work muscle than women of the A man will burn approxisame age and weight. As a remately 165 calories in 30 sult, men typically burn more minutes performing light calories than women, though gardening/yard work, body size and composition while he will burn roughly also affects how many calo220 calories performing ries a person will burn while more physically taxing yard performing a given activity. work like chopping wood.

For example, a man who is A 125-pound person will larger and has more muscle burn roughly 135 calories than another man his age will after 30 minutes of light burn more calories, even if gardening. both men perform the same activity with the same level of intensity.

The U.S. Department of Agriculture cites the following calorie-burning figures for a 154-pound, 5’10” man who performs certain physical activities. Women likely won’t burn as many calories performing these activities, but each activity can still be an effective way for men and women to burn more calories.

· Cycling

Men can burn roughly 145 calories cycling at 10 miles per hour or less for 30 minutes. That figure jumps to 295 calories when men ride at 10 miles per hour or faster. Healthline notes that a 125-pound person can burn roughly 210 calories in 30 minutes when riding between 12 and 13.9 miles per hour.

· Playing with children

Play sessions with the kids can help both moms and dads burn calories. Healthline notes that a 155-pound person may burn 149 calories in 30 minutes of playing with kids at moderate intensity, while a 125-pound person will burn roughly 120 calories in the same time.

No two individuals are the same, so it can be hard for men and women to pinpoint just how many calories they burn performing popular physical activities. But there’s no denying that many of the activities adults engage in every day afford them ample opportunities to burn calories.

vitamins

The role

different A nutritious diet is a vital component of a healthy lifestyle.

When it’s part of a health regimen that includes routine exercise, a healthy diet that’s rich in fruits and vegetables can help people reduce their risk for various illnesses, including chronic diseases like heart disease, cancer and diabetes.

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adolescents to include more fruits and vegetables in their diets.

play

· Vitamin A

The USNLM notes that vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin. According to the World Health Organization, vitamin A deficiency is the leading cause of preventable blindness in children and increases the risk of disease and death from severe infections.

· Vitamin B6

latitudes. It’s hard to rely on food to supply ample vitamin D, which helps the body absorb calcium that is necessary for the development and maintenance of healthy teeth and bones.

· Vitamin E Vitamin B6 helps form red Vitamin E helps the body blood cells and maintain form red blood cells and utibrain function. Though lize vitamin K. Green, leafy the National Institutes of vegetables like spinach and Health notes that isolated broccoli are good sources vitamin B6 deficiency is unof vitamin E. The Office of common, a deficiency has Dietary Supplements notes been associated with varithat a vitamin E deficiency ous conditions, including a can cause nerve and muscle weakened immune system damage, potentially leading and dermatitis cheilitis, a to muscle weakness and condition marked by scalvision problems. ing on the lips and cracks at the corners of the mouth.

Many adults have known · Vitamin C about the value of fruits and Vitamin C is an antioxidant vegetables since they were that promotes healthy teeth youngsters and their parents and gums, helps the body repeatedly told them how absorb iron and maintains important it was to eat healthy healthy tissue. In addition, foods. Despite those early lesvitamin C plays an integral sons, the Centers for Disease role in helping wounds Control and Prevention reheal. Vitamin C deficiency ports that less than 10 percent impairs bone function, and of adults and adolescents eat Merck notes that in children enough fruits and vegetables. that impairment can cause That’s unfortunate, as fruits bone lesions and contribute and vegetables are loaded to poor bone growth. with vitamins that benefit the body in myriad ways.

The U.S. National Library of · Vitamin D The USNLM notes that 10 Medicine notes that vitato 15 minutes of sunshine min deficiency occurs when three times per week is people do not get enough of enough to produce the certain vitamins. Recognizing body’s vitamin D requirethe many functions vitamins ment for people at most serve may compel adults and

· Vitamin K

Vitamin K helps to make certain proteins that are needed for blood clotting and the building of bones.

The T.H. Chan School of Public Health at Harvard notes that the main type of vitamin K is found in green leafy vegetables like collard greens, kale and spinach.

Vitamin K deficiency is rare, but it can lead to bleeding, hemorrhaging or osteoporosis.

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Dear Bariatric Team, As a kid, I worried about my mom. She couldn’t keep up with life.

Now, life can’t keep up with her. You helped her lose the weight.

And I gained a healthier mom.

With thanks, Alahya

Vitamins are crucial to human beings’ overall health.

Eating ample amounts of fruits and vegetables is a great and delicious way to avoid vitamin deficiency.

Get Well.

We Can Help.

If you’ve had difficulty losing weight or excess weight is affecting your health, you are not alone. The experienced team at Trinity Health Of New England Weight Management can help you determine whether medical weight loss or bariatric surgery may be options for you.

Our surgeons are board certified and fellowship trained in surgery and bariatric surgery, giving them a high level of training and expertise. When you choose Trinity Health Of New England Weight Management, you are choosing a network of regional bariatric providers who provide personalized, collaborative care to help you lose weight and enjoy better health.

Mental Health | Addiction | Crisis Call today for more information or to schedule an appointment: 413-BHN-WORK (413-246-9675)

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Return to the gym safely Gyms have begun to reopen in parts of the United States after being shuttered to prevent the spread of COVID-19. It may have been several months since members have stepped foot in these facilities. That means not only will fitness enthusiasts need to be smart about COVID-19 precautions, they also will need to reacclimate their bodies to routine exercise.

Fitness resolutions may come earlier this year as people are eager to regain fitness levels achieved prior to shutdowns. Going about a return to the gym in a smart way can prevent injuries and illness.

Ease into workouts

There will be a transition period as you get back to your gym routine.

Start with flexibility workouts like yoga or pilates that can help reacclimate your body to physical activity.

These will help increase blood flow, joint mobility and range of motion.

Expect that your stamina will have taken a hit from a prolonged absence at the gym. So if you once were a cardio master, it may take some time to build up to the speed and distance of a treadmill run or you may need to enroll in low-impact classes as your body adjusts.

The last thing you want to do is injure yourself, so the mantra “slow is pro” is key. Aim for exercising two or three times a week to begin with, and stick to shorter workouts of 30 minutes or less. Gradually increase the duration and frequen-

cy of workouts as you notice your endurance improving.

Stretching is essential after any workout, but especially helpful for those who are easing back into the gym. Stretches help avoid muscle tightening and spasms that can come with being unaccustomed to working out.

Pandemic precautions

Returning to the gym also means sharing space with fellow members.

Official guidance on how gyms are to operate now vary by state or province. However, certain safety tips can help you stay safer if you’re ready to work out indoors. Try working out at off-peak hours when the gym is likely to be less crowded, even with capacity restrictions in place.

“Based on recent research, aerosolized droplets can remain airborne for up to three hours, making the potential for spread in crowded and confined spaces such as fitness studios problematic,” said Dr. Robert Glatter, an emergency physician at Lenox Hill Hospital in NYC.

Maintaining distance and avoiding crowds is essential. Ask about air filtration and circulation at the gym. The rate of transmission of coronavirus may be higher in hot and crowded facilities without adequate circulation. Turn on fans or work close to open doors when possible.

Many gyms require that masks be worn while working out. This may mean members must take more breaks if the masks impede respiration during strenuous activity. While gyms may be spraying down equipment and hightouch areas, keep hand sanitizer or disinfectant wipes in your gym bag so you can do your own cleaning and keep your hands as clean as possible. Wash your hands after using any equipment if it’s feasible to do so.

Now that gyms are open again, members must take additional precautions as they get back into the swing of things.

People have many options when they seek to lose weight. Fad diets may promise quick results, but highly restrictive eating plans or marathon workout sessions can be dangerous. Taking shortcuts or risks in the hopes of losing weight can lead to various health issues and ultimately put people’s overall health in serious jeopardy.

Thankfully, there are many safe ways people can lose weight.

T Safe ways to

lose weight

he first step in safe weight loss is to visit a doctor and let him or her know your plans. The doctor can help determine if a specific eating plan or exercise routine is safe based on your current health.

Certain medications can affect metabolism and even contribute to weight gain, so a discussion with the doctor can help ensure people aren’t putting their health in jeopardy when their goal is to get healthy.

It’s also vital that people trying to lose weight do not believe everything they read online. Research published in The American Journal of Public Health in October 2014 found that most people who search the internet for tips on how to lose weight come across false or misleading information on weight loss, particularly in regard to how quickly they can shed some pounds.

The Centers for Disease Control and Prevention advises the safest amount of weight to lose per week is between one and two pounds.

People who lose more per week, particularly on fad diets or programs, oftentimes are much more likely to regain weight later on than people who took more measured approaches to losing weight. In addition, the Academy of Nutrition and Dietetics notes it is better to lose weight gradually because if a

person sheds pounds too fast, he or she can lose muscle, bone and water instead of fat.

The calories in, calories out concept is something to keep in mind when attempting to lose weight.

But metabolism and other factors, including body composition and physical activity levels, also are factors. How well one’s body turns calories into fuel also needs to be considered. The best ways to experiment are to start slowly.

· Calculate the average daily

calories consumed in a day using a tracker. This can be a digital app on a phone or simply writing down calories on a piece of paper. Track over a few days and see, on average, how many calories you’ve been consuming.

· Notice extra calories. Many

diets can be derailed by eating extra calories that you don’t realize you’re consuming. That cookie a coworker insists you eat or the leftover mac-and-cheese from your toddler’s plate can be sources of extra calories. Be mindful of what’s being consumed, including sweetened beverages.

· Explore the science. Accord-

ing to the Scotland-based health service NHS Inform, one pound of fat contains 3,500 calories on

average. Cutting calorie intake by 500 calories per day should see you lose 1 pound per week.

The same goes in the other direction. Eating 500 more calories per day for a year can result in gaining close to 50 pounds.

Small changes really add up.

· Eat filling foods. Choose

low-calorie, high quality foods, like vegetables, whole grains and lean proteins. Meals that provide satiety can help eliminate between-meals snacks that can derail your weight loss efforts.

· Seek support as a way to create

accountability. Share weight loss plans with a friend or relative who can help monitor your progress and keep you on track.

· Incorporate strength train-

ing. Good Housekeeping says the more lean muscle you have, the faster you can slim down.

Start slowly with strength training, using free weights or body weights. Aim for strength workouts three to four times per week and alternate with calorie-blasting cardio.

Explore safer ways to lose weight, including taking a gradual approach that promotes long-term weight loss.