#10 [Part 5]: How To Prevent Obesity and Diabetes: Hydration, Exercise, Sleep

#10 [Part 5]: How To Prevent Obesity and Diabetes: Hydration, Exercise, Sleep



Today, I am wrapping up Mary’s case study. I will touch on her last lifestyle areas she can improve in order to prevent obesity and diabetes. If you are new to the show, check out Episodes 6, 7, 8, and 9 for more about this case study.

Continue to read to access many of the sources I added to this transcript.

Let’s dive in.


Staying Hydrated

The minimum, yet reasonable and healthy amount of water intake a day is half your body weight in ounces. That is, you weigh 150 pounds, drink 75 ounces. That number varies according to your daily activities level, occupation, exercise, foods you eat, and beverages you drink.

Mary that during her workday, she sips on coffee with sweetened cream, drinks a can of soda, and drinks sweet tea throughout the day. All these beverages contain a large amount of sugar. And depending on the brand of soda, all 3 have caffeine.

No doubt that the combination of sugar and caffeine is helping her to push through the day.

Let me remind you of many of the long-term effects of this sugar and caffeine combo. It’s causing fatigue, disrupting her hormones such as insulin, cortisol, and estrogen. It’s also lowering insulin sensitivity, wrecking her body’s natural ability to burn fat during the day, impacting her sleep, causing dehydration, and more. Each one of these side effects have a negative effect on weight management and blood sugar.

What is a simple thing Mary can start doing NOW?

Drink more water and track the amount.

She could start by substituting soda and/or tea with water with fresh fruit in it and add some stevia as sweetener or add a touch of organic unsweetened juice like apple or orange.  Her goal is to get at least half of her body weight in ounces.

Basic and simple steps like drinking WATER go long ways to combat obesity and improve health.

Move With Intentionality

When I talk about exercise, know that my focus is to increase longevity and quality of life with emphasis on brain, bone health by applying effective methods of exercise such as strength training.

Mary exercises when she walks her dog and on average gets less than one mile a day.

Walking is good for overall health. Is that enough for longevity especially for brain and bone health? Unfortunately, it is not enough.

We must challenge our muscles and bones. Walking dogs that love making pit stops will rarely challenge our bones or elevate our heart rate to the point to ignite the powerful neurotransmitters in the brain.

Here are a few things Mary can do to make the most of her walks:

  • She can start by tracking her steps and set incremental goals.
  • She can assure the dog doesn’t casually stop everywhere. Either get the pee and poop in at the beginning or at the end after we had her brisk walk.
  • She can also walk with a weighted backpack.

And sooner than later, she will want to add strength training with short burst exercises to burn fat, manage weight, build muscles, improve energy, brain and mental health, slow down bone loss, and LOTS more.

She can hire an online personal trainer like myself to help her get started, work on form and technique, and hold her accountable.

Sleep and Recovery

Mary gets an average of 5 hours of sleep a night, regardless when she goes to bed. Inadequate sleep, especially chronic sleep depression, contribute to many health problems such as obesity and even dehydration

A large study found that a lack of magnesium, calcium, vitamins A, C, D, E, and K to be associated with sleep problems. I will tell you this, based on the foods and meals Mary consume daily, the likelihood she is NOT getting enough of these nutrients is very high.

Let me give Mary three practical nuggets she can get started with:

  • Stop snacking after dinner, especially carbs and protein. Eating late at night will wake up our digestive system and hormones, impacting our sleep and weight.
  • Improve her diet by replacing fried foods, processed foods, and sugary beverages with leafy greens, vegetables, some fruit, nuts and seeds.
  • Ditch smoking. Nicotine stimulates the body in ways that disrupts sleep and is correlated to other sleep problems.

Feeling Tired All The Time?

When I talked to Mary, she said the one thing she felt the most was fatigue. She felt tired all the time. As a health editor and fitness trainer, I focus on getting to the root cause of the health imbalances.

Without looking at her blood work and taking deeper dive into her health, I see a few reasons for there are a few here are a few reasons she feels tired all the time:

  • Poor amount and quality of sleep
  • Dehydration
  • Malnutrition – not getting enough nutrients (vitamins and minerals) that support better sleep
  • Chronic fatigue

When Mary decides to have a serious chat with herself, take a deep dive into her life goals, and realize that there is NO WEALTH WITHOUGH HEALTH, her sense of urgency will go up.

I am confident she will reduce fatigue and lower her risk of obesity, diabetes, and other inflammatory diseases when she takes action. When she implements and is consistent applying one or more of the recommendations I offered in the areas of nutrition, eating habits, hydration, exercise, sleep, and of course, ditch smoking that is greatly damaging her cells, she will get results.

A coach like myself can guide her, give her a plan, knowledge, inspiration, and accountability. Ultimately, It’s 100% up to her. It’s her health, her life and future. It’s YOUR health, YOUR life, and YOUR future.

So what’s coming ahead? February is heart health month so that’s what’s in for you.

Thanks for listening and sharing with your family and friends. Talk to you soon.

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