You may be familiar or experienced with the “freshman 15.” It’s the belief that during our first year away from home, we gain 15 pounds. Research suggests most people don’t gain 15, but closer to three.
I beg to differ – 15 pounds was on target for me. Looking back, I suspect eating instant ramen and pizza for half of my meals may have had something to do with it. For a short time, ignorance was bliss.
Fortunately, I grew up eating balanced meals and was encouraged to find value in being physically active. I generally knew what a healthy lifestyle entailed, but the uncharted territory of being on my own made it easy to abandon healthy habits.
As a low-income college student, I couldn’t afford new clothes to accommodate the extra me, so instead, I dreadingly took up running (OK, slow jogging). Someone suggested I apply for food assistance, so I did. Before long, I was reunited with the healthier version of myself, and it felt good.
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Families with teens, learn to make lifelong habits life through the Healthy Living Program. Nutrition, physical activity, cooking skills and mental well-being for all. Begins the week of June 12. Pre-register now: https://bit.ly/3XpZ8WK.
Amid many challenges, life has a tendency to encourage weight gain as we age. We’ve seen this nationwide trend toward obesity on the rise since the 1970s. While there are discrepancies in who is impacted most, weight gain can happen regardless of ethnicity, race, education or socioeconomic status.
Excess weight is a common co-morbidity to chronic diseases including cardiovascular, some cancers, Type 2 diabetes, high blood pressure and dyslipidemia (high cholesterol and triglycerides). Unhealthy weight is also associated with lower quality of life and clinical depression. If you ask me, it’s a public health issue that deserves top priority. But how do we tackle it?
A simplified response to weight management might lead you to believe it’s calories in, calories out. Yes, but there’s more. Weight management requires practicing healthy behaviors that must be supported broadly (food systems, marketing, nutrition security, built community, access to health care and education, etc). Point being, it is a “we” issue, and it’s complex.
It takes awareness to recognize an issue. If you’ve ever gained a few pounds, you know how sneaky it is. An ounce at a time goes unnoticed. Then wha-bam! Suddenly, it’s 25 pounds.
Young adulthood is an ideal time to pay attention to health markers and establish habits for lifelong health. However, a common belief is we’ll change when it becomes a problem (as if it were that easy).
Believe it or not, adults who establish a healthy weight early on are also improving health outcomes for their children, for generations. Of course, we adopt lifestyle habits modeled in childhood. But epigenetics can also play a role.
What is epigenetics? Good question! Your genes, or DNA, are your design blueprint. DNA expression dictates the color of your hair, the shape of your feet and everything in between.
Epigenetics is the environmental impact on gene expression. Evidence suggests both maternal and paternal obesity can alter how their offspring’s genes function, even years before conception. This has been observed in fat and pancreatic beta-cells, among others.
Changes to this particular DNA influences how fat is stored and insulin is regulated. It promotes childhood obesity and early onset of Type 2 diabetes, independent of lifestyle.
Preconception interventions are crucial to developing the right knowledge, attitudes and behaviors to promote healthy weight for parents to be and generations to come.
Encourage teens and young adults to develop these skills early on by role-modeling and participating in opportunities to learn. Adults of any age can aim for a 5% to 7% weight reduction and enjoy significant health benefits. Let’s tackle public health proactively and with prevention in mind!
Nicole Clark is the family and consumer science agent for the La Plata County Extension Office. Reach her at nicole.clark@colostate.edu or 382-6461.
