Citizens Memorial Hospital | Vitality | Summer 2021

citizensmemorial.com 13 SNACKING ANDWEIGHT GAIN UP DURING PANDEMIC Americans turned to snacking during the COVID-19 pandemic. A recent report by CNBC showed snack sales for chips, popcorn and pretzels increased 11% from the previous year, according to an analysis by Euromonitor International. Experts say an increase in prolonged stress had many people snacking for comfort, overeating and drinking more alcohol. It shouldn’t be surprising that 42% of U.S. adults reported gaining more weight than they intended to during the pandemic, according to a survey by the American Psychological Association (APA). In its latest Stress in America™ poll, adults reported gaining an average of 29 pounds, and 1 in 10 said they gained more than 50 pounds during the pandemic. Millennials ages 25 to 42 gained the most weight in the age category, with nearly half reporting an average weight gain of 41 pounds. LONG-TERM HEALTH RISKS The National Institutes of Health says that significant weight gain of more than 11 pounds can increase a person’s risk of developing type 2 diabetes and coronary heart disease, and those who gain more than 24 pounds are at higher risk for developing ischemic stroke. Other key findings from the APA survey revealed that nearly half of Americans (47%) said they delayed or canceled health care services, and more than half (53%) said they were less physically active than they wanted to be. Sources: CNBC; American Psychological Association; National Institutes of Health DON’T PUTYOUR HEALTH OFFANY LONGER. Talk to your doctor, schedule your wellness exam and get back on track. Need a primary care provider?We can help! Call the CMH Information Center at 417-328-6010 . might want to talk to your health care provider about being tested if you have any of these risk factors: » You’re overweight. » You’re at least 45 years old. » Your parent or sibling has type 2 diabetes. » You are physically active fewer than three times a week. » You ever gave birth to a baby that weighed more than 9 pounds. » You had gestational diabetes (diabetes during pregnancy). TURN IT AROUND In addition to raising your risk for type 2 diabetes, prediabetes also makes you more vulnerable to having heart disease or a stroke. That’s why it’s important to make lifestyle changes that can return your blood sugar levels to the normal range and significantly lower your risk of developing type 2 diabetes. Those changes include: Losing 7% of your body weight if you’re overweight. For someone weighing 200 pounds, that’s a loss of 14 pounds. Exercising moderately. You don’t have to join a gym. Moderate exercise can be as uncomplicated as taking a brisk walk at least five days a week. Eating a healthy diet. Focus on foods such as vegetables, fruit, whole grains, lean protein (think fish and chicken) and low-fat dairy products. Cut back on processed, fried and fatty foods. Choose water over sugary drinks. Sources: American Academy of Family Physicians; Centers for Disease Control and Prevention Address your emotional needs. Monitoring your snacking choices can reveal why you overeat. Is it after a hard day at work? Try skipping the cupcake and taking a walk or a relaxing bath instead. Do you have cravings when you are feeling depressed or bored? Then do something that lifts your spirits. Call a good friend, work on a favorite hobby or get some exercise. Change your snacking habits. Once you know when a craving might hit, you’re ready to take it on. Keep healthy snacks on hand. These could include some nuts, fruit, yogurt or even a small amount of dark chocolate. You can also create a snacking schedule. This way, you’ll know when you’ll next be taking a break for a bite of food, ensuring that you don’t pick up a less healthy snack beforehand. If you are someone who craves too many sweet or salty snacks, then understanding your eating habits— and planning ahead—can make all the difference. Making changes one step at a time will boost your future health and set you up for snacking success.