10 behaviors for healthy weight loss

Morning MEDtalks with Dr KK Aggarwal 31st October 2018

Every day around 93% of the world’s children under the age of 15 years (1.8 billion children) breathe air that is so polluted it puts their health and development at serious risk. Tragically, many of them die: WHO estimates that in 2016, 600,000 children died from acute lower respiratory infections caused by polluted air, says a new report from the WHO “Air pollution and child health: Prescribing clean air”. The report examines the heavy toll of both ambient (outside) and household air pollution on the health of the world’s children, particularly in low- and middle-income countries… (WHO, Oct. 29, 2018).

The Supreme Court of India on Monday prohibited the plying of 15-year-old petrol and 10-year-old diesel vehicles in the National Capital Region (NCR) and directed the transport department to announce that such vehicles would be impounded if found plying…(The Hindu-PTI, Oct. 29, 2018).

The Food and Drug Administration (FDA) on Monday took a step to consider requiring sesame to be listed as an allergen on food labels. Currently, allergy labeling is only required for milk, eggs, fish, shellfish, tree nuts, peanuts, wheat and soybeans.

The American College of Physicians (ACP) has released new recommendations on how doctors can play a role in reducing gun violence across the United States. “Reducing Firearm Injuries and Deaths in the United States: A Position Paper From the American College of Physicians” published in the Annals of Internal Medicine, Oct. 30, 2018 urges doctors to more regularly ask whether patients have guns in their home and to counsel patients on gun safety, especially as it relates to mental health, domestic violence and children. The recent shootings emphasize “how important and poignant it is for there to be policies that can be really effective in keeping guns away from both those who are either a risk to themselves or to others,” said Dr. Ana María López, president of the American College of Physicians … (CNN).

Higher serum levels of serum omega-3 polyunsaturated fatty acids (n-3 PUFAs) are associated with healthy aging in adults, defined as survival without chronic disease, such as cardiovascular disease, cancer, lung disease, or severe chronic kidney disease, a new study suggests published online October 17, 2018 in BMJ.

SPRINT MIND study may be the strongest evidence to date that it really is possible to delay or possibly prevent the onset of mild cognitive impairment and dementia by tight control of BP

The risk for ischemic stroke following myocardial infarction (MI) is significantly increased for up to 3 months after the initial incident, significantly longer than the commonly believed 1-month elevated risk, new research suggests. The study included more than 1.5 million Medicare beneficiaries. The results were presented at ANA 2018: 143rd Annual Meeting of the American Neurological Association in Atlanta.

Harvard 10 behaviors for healthy weight loss

  1. Know where you are starting. Keep a food record for three days. Track all the food and beverages you eat along with the portions. Identify how often you are eating away from home, eating takeout, or buying food on the run.
  2. Home in on your goal and make a plan.  Do you dream of fitting into an old pair of jeans? Be specific and start small.
  3. Identify barriers to your goals — and ways to overcome them.
  4. Identify current habits that lead to unhealthful eating.
  5. Control your portions.  Did you know that one serving of poultry or meat is 4 ounces, or the size of a deck of playing cards? Or that one serving of pasta is only 1/2 cup?
  6. Identify hunger and satiety cues. Be aware of physical versus emotional hunger. Try to stop eating BEFORE getting full (it takes about 20 minutes for your brain to register “stop eating” signals from your stomach). Foods that can help you feel fuller include high-fiber foods such as vegetables, whole grains, beans, and legumes; protein (fish, poultry, eggs); and water.
  7. Focus on the positive changes. Changing behavior takes time — at least three months.
  8. Go with the 80/20 rule. Stay on track 80% of the time, but leave some room for a few indulgences.
  9. Focus on overall health. Walk, dance, bike, rake leaves, garden — find activities you enjoy and do them every day.
  10. Eat slowly and mindfully

Video to watch: TEDx Video: Doctor-patient relationship www.youtube(dot)com/ watch?v=i9ml1vKK2DQ

Dr KK Aggarwal