Get Fit started in response to reports that residents of East Palo Alto and the Belle Haven area have an especially high risk of developing health problems from being overweight or obese. This is true among all ages and ethnic groups. And while healthy bodies come in all shapes and sizes, it is worrisome that such a high proportion of our children are overweight. We’ve provided basic information and links to help you learn more about these health risks and about the ways that you can make positive changes. Lots of things that affect our lives are beyond our control (like our genes) – but with the support of friends and family, we can develop good health habits that will affect our lives in positive ways.

Obesity

Obesity occurs when a person weighs more than what is considered healthy for a given height. When you eat more calories than your body uses, you gain weight. Age, genetics, physical activity, and other factors contribute to each person’s size and weight. But exercise and healthy diet are essential to combating obesity, no matter what the reason. (Weight Loss: What is Obesity, WebMD) The common way to measure obesity or overweight is the Body Mass Index (BMI). This measurement requires a person to know their height and weight. Once you calculate your BMI, you can determine if you are underweight, normal, overweight, or obese.

Links:

To learn more about childhood obesity in San Mateo County, the groups that are mainly affected, and the county’s strategic plan to combat obesity, read the Blueprint for thePrevention of Childhood Obesity: A Call to Action.

http://www.co.sanmateo.ca.us/vgn/images/portal/cit_609/46/20/633723270cob_report_web.pdf

Kids Health includes excellent resources for kids, parents, and teens

http://kidshealth.org

Teen Health section has great resources on food and fitness.

http://www.kidshealth.org/teen/food_fitness/dieting/obesity.html

Centers for Disease Control and Prevention: resources on overweight and obesity

http://www.cdc.gov/nccdphp/dnpa/obesity/defining.htm

WebMD article on weightloss and obesity

http://www.webmd.com/diet/what-is-obesity

World Health Organization: information on worldwide epidemic of obesity and related diseases and disability

http://www.who.int/dietphysicalactivity/publications/facts/obesity/en/

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Mental Health & Well-Being

Whatever your age, exercising and being active will lift your spirits and make you feel more alive. A walk in the Baylands, a good soccer game, an hour working in the garden, a game of tag with your kids – think how good you feel afterwards. Being healthy isn’t just about disease prevention, but about improving your overall quality of life.

In 1978 in Alma Ata, Kazakhstan, representatives from 134 countries and 67 national organizations came together to discuss how to define health. In the Declaration of Alma Ata, they decided that health is not merely the absence of disease. It is a “state of complete physical, mental and social well-being and is a fundamental human right.”

Links:

Perspectives in Health Magazine: article examining goals set in the Declaration of Alma Ata

(http://www.paho.org/english/dd/pin/Number17_article1_4.htm)

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Cardiovascular (Heart) Disease

Heart and blood vessel disease — cardiovascular disease — includes numerous problems, many of which happen when a substance called plaque builds up in the walls of the arteries (arteriosclerosis). This buildup narrows the arteries, making it harder for blood to flow through. If a  blood clot forms, it can stop the blood flow.

If a blood clot stops blood flow to a part of your heart, you have a heart attack. If this clot cuts off the blood flow completely, part of the heart muscle supplied by that artery begins to die.

There are two types of strokes. The most common type happens when a blood vessel that feeds the brain gets blocked, usually from a blood clot (ischemic stroke). Then that part of the brain can't work and neither can the part of the body it controls. A hemorrhagic stroke occurs when a weakened blood vessel ruptures in or near the brain. 

American Heart Association: excellent resources for adults and kids, in English and Spanish

http://www.americanheart.org/presenter.jhtml?identifier=1200000

AHA: basic information on Cardiovascular Disease

http://www.americanheart.org/presenter.jhtml?identifier=3040000

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Diabetes

Diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. Diabetes can occur in both children and adults when the body can’t produce or use insulin properly. Diet and activity can help to prevent and control diabetes. (American Diabetes Association)

American Diabetes Association: especially helpful is the section for Parents and Kids

Go to http://www.diabetes.org/home.jsp  

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High Blood Pressure

Blood pressure is the force of blood against the artery walls, stated as two numbers. The top number represents the pressure when the heart contracts (systolic pressure). The bottom number represents the pressure when the heart rests between beats (diastolic pressure).

Blood pressure normally rises and falls throughout the day. When it consistently stays too high for too long, it is called hypertension. Normal blood pressure for adults is a systolic blood pressure of less than 120 and a diastolic blood pressure of less than 80. High blood pressure or hypertension for adults is defined as a systolic blood pressure of 140 or higher or a diastolic blood pressure of 90 or higher. Prehypertension is defined as a systolic blood pressure of 120–139 mmHg or a diastolic blood pressure of 80–89 mmHg. Persons with prehypertension are at increased risk to progress to hypertension.

To treat high blood pressure, the first step is usually making lifestyle changes, such as changing your diet and increasing activity. Sometimes medication is necessary as well. Be sure to have your blood pressure tested, by your doctor or other health workers in the community.

High blood pressure sometimes called a ‘silent killer.’ It doesn’t usually have noticeable warning signs or symptoms until other serious problems arise. High blood pressure is a major risk factor for heart failure, angina, and heart attacks. It can also affect the eyes and kidneys.

WebMd: article on Hypertension: Blood Pressure Basics

http://www.webmd.com/hypertension-high-blood-pressure/guide/blood-pressure-basics

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High Cholesterol

High blood cholesterol is a major risk factor for heart disease, the leading cause of death in the United States. About 17% of adult Americans have high blood cholesterol (240 mg/dL or more total cholesterol).

Cholesterol is a waxy, fat-like substance found in your body. In fact, it is needed for the body to function normally. Your body makes enough cholesterol for its needs. When there is too much cholesterol in your body, it is deposited in arteries, including those of the heart, which can lead to narrowing of the arteries and to heart disease.

High blood cholesterol does not produce symptoms, so many people may not know that their blood cholesterol is too high. However, blood cholesterol can be easily checked and can be controlled. Also, there are things that you can do to help keep your blood cholesterol levels in the normal range.

Centers for Disease Control: information about cholesterol, heart disease, and what you can do to help stay healthy.
http://www.cdc.gov/cholesterol/index.htm

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Osteoporosis (Decreased Bone Density)

As we get older, our bones naturally become thinner; the existing bone breaks down faster than our body creates new bone. Our bones lose calcium, and other minerals and become more brittle and more likely to break. When you’re bones are more fragile, a fall can be devastating. Weight-bearing exercise such as walking or weight training and good nutrition are an important to maintaining healthy bones – and these are good habits to develop when you’re young.

WebMD: article on bone mineral density

http://www.webmd.com/osteoporosis/Bone-Mineral-Density

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Steps Toward Good Health

Setting small, realistic goals will help you to make changes that you can sustain. Trying to do too much all at once can be overwhelming. Instead of thinking “This week I’ll reduce calories, cut down on salt and sugar, exercise every day and cut down on saturated fats,” pick one goal to start. Then add a new challenge each week. And be sure to forgive yourself if you feel like you’ve made a “mistake.” You can have your cake and eat it, too – but in moderation and balanced out with healthy eating and exercise. A little bit of exercise every day does more good than a once-in-while exercise “binge.” As you start out, remember that even a small increase in activity is good for your health. Check with your doctor – then start with a few minutes of activity, increasing the amount and intensity gradually.

Choose activities that you enjoy. Many types of activity will exercise your body: gardening, climbing stairs, drumming, dancing, Tai Chi, jump rope and hop scotch, boxing, cheerleading, cleaning the house. Just parking your car a little bit further from the entrance to the store will give you some extra steps. And of course there are more traditional forms of exercise available in our community, including team sports,exercise routines and machines at the gym, swimming, running and walking.

Hook up with your friends and family; make a commitment to support each other in your goals. Trying to make changes alone can be difficult – but working together means that you’re much more likely to be successful. You can join together informally or look for existing groups designed to support specific health goals.

Drink lots of water. The cells in our body are made up of about 70 percent water and we need to replenish that water to stay healthy. Keep a water bottle with you and drink throughout the day.

Give your body good “fuel” each day – plenty of vegetables and fruit, foods that are high in fiber and low in fat, salt, and sugar. Many of us enjoy dishes that are traditional in our families and cultures, but that may be high in fat. Look for ways to modify these recipes so that they are still delicious, but maybe a little bit healthier.

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Health and Fitness Links