Issue Date: September 22, 2002
Making healthy living a habit
Why wait until you're ill to start thinking about health? Our physician offers this active, outdoorsy clan great basic advice that you and your family can put to use, too.
By Tedd Mitchell, M.D.
The Pettit-Walfords have been a picture-perfect stepfamily for 4 1/2 years. Kent's a portrait photographer, Nancy is a loan officer, and Gabe and Benjamin enjoy an active life of snowboarding and biking in scenic Aspen, Colo. But zooming in closer, concerns arise: Nancy has joint pain and questions about taking hormone therapy for menopause. Kent has put on a few extra pounds, and his cholesterol is a high 260. Nancy worries about the boys' eating habits.
I chose this family for my fourth "house call" in USA WEEKEND Magazine because, like many Americans, they are basically healthy. And like all of us, they can do more to protect and build their health.
Even though this family ranges in age from 12 to 51 and has a variety of concerns, my prescription for all of them is the same as for my patients I see at the Cooper Clinic in Dallas.
Each member of this family needs to make small investments in health right now -- a little bit at a time, on a regular basis, over a protracted period -- to enjoy a healthy life as the years go by. Think of it as a health savings plan. I'm going to lay out basic advice in four areas: psychology, exercise, diet and working with experts. If they invest in those fundamentals, I'm sure each member of this family will get good results.
Maybe a brush-up on the basics can help you, too.
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Psychology: Everyone needs support
Nancy, Kent, Gabe and Ben show a true interest in each other's health; I can't think of a better way for a family to express love for one another. Don't underestimate your influence on your kids or spouse.
Start by looking in the mirror. Do you watch your diet? Are you active? Telling others to eat healthfully and exercise when you don't is empty advice.
In return, let others help you stay on track. Nancy wants Kent to be healthy and fit, and her encouragement can keep him on his program. Friends and co-workers who know that you are developing a routine can help, too. For some people, an exercise partner keeps them motivated.
It also helps to reward good behavior. Make a deal with yourself: If you can remain on your program consistently for six months, treat yourself to a present. A shopping excursion, a trip, a new jigsaw for the shop -- whatever it takes. Dangle it out there as an added incentive to take real action.
Exercise: Five days a week
Families should take a group walk after supper, throw a football, toss a Frisbee, play chase in a park -- anything to break our society's sedentary cycle. It will be good not only for the kids, but for parents as well. But leisurely activity is just the beginning. You also need a structured exercise routine. Numerous studies, including many conducted at our own research institute in Dallas, have shown beyond a doubt that regular exercise is beneficial for several health problems, such as high cholesterol, heart disease, joint pain and low energy.
An outstanding program for Kent and Nancy would be to develop a workweek workout routine. Exercise needs to be part of every workday. That will give each of them five sessions per week, and the goal should be 30 minutes of moderate activity.
People often ask, "What's the ideal exercise?" The answer: the one you'll do on a regular basis!
Developing a plan you will stick to over the long term is essential. Kent and Nancy might find that the most practical time to exercise is first thing in the morning, before the daily grind gets started. Having a piece of aerobic exercise equipment in the house (such as a treadmill or a stationary bike) is more likely to keep Kent on a consistent program. A recumbent stationary cycle would be ideal for Nancy; it would keep her troubled joints in a comfortable position while she does a low-impact exercise session.
First and foremost, work on consistency and length of time, and don't worry about pushing the intensity. That's a common mistake: People try to work out too hard and too fast, which is a recipe for disaster. Instead, slow and steady wins the race.
Flexibility is important for Nancy and her aching joints as she ages. If she works with a trainer, or perhaps even a physical therapist, to develop a program of range-of-motion exercises, it will keep her more functional as well as be a great stress reliever.
After Nancy develops her general fitness program, she should focus on light strength training. Again, take it easy. No one ever got out of shape overnight, and no one will ever get fit overnight, either.
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Diet: Junk some popular foods
American eating habits have changed significantly over the past few decades, and the way teenagers eat puts them at particular risk of poor nutrition. Many of them subsist on sodas, salts and sugars. As a result, our children are becoming "super-sized." A study published in the December issue of The Journal of the American Medical Association looks at national trends. Since the 1980s, childhood obesity has skyrocketed, hitting boys especially hard. Other at-risk populations include children who are African-American, Hispanic or from the South.
To try to blame this trend on any one thing is difficult. Truth is, we are all part of the problem. Parents allow children to spend more time in front of televisions and computers. Schools have given younger kids access to soda and snack vending machines. Consequently, those who should be responsible for providing healthful nutrition to kids (that's us!) are not doing their jobs.
Therefore, you should limit access to junk foods at your house. My wife and I make a rule that during the workweek the kids will have nutritious meals with desserts limited to things like low-fat yogurts and fruits. We try to follow the same routine ourselves. Emphasizing fruits and vegetables as part of the diet is important, and although we periodically have to explain to the kids that a food is not necessarily poison because it's green, we're making headway. Their culinary horizons have expanded, and our kids don't reflexively gag at the sight of good foods, as some of their friends do.
Nancy already works on her diet. She enjoys fruits and vegetables, and like Kent, she tries to focus on poultry and fish. But they both enjoy snacks and sometimes eat too much at night. Working toward improving their eating patterns, particularly focusing on not eating sweets late at night, can be a big plus for long-term weight control for both of them. And it will steer Gabe and Ben in the right direction.
Folks, this isn't rocket science. When we decrease our activity and increase our calorie intake, we gain weight. Children are developing patterns of behavior that last a lifetime. Chubby children tend to become chubby adults, and the earlier we instill good behaviors in them, the better off they will be.
Experts: Work with schools, doctors
Believe it or not, pressure from parents can change things at the local school. It is important to know not only what's on the lunch menu, but also what junk food is available. Work through the parent-teacher association to improve the school cafeteria. Give the kids healthful alternatives. If this task seems too overwhelming, then take charge by providing lunch for your kids. The results will be worth the effort. Also, does the school's curriculum include physical education? More and more schools have dropped PE from their schedules, giving the not-so-subtle message that activity is not important.
Finally, everyone in every family needs a doctor's care. Kent is smart: He gets annual checkups so his doctor can monitor his cholesterol, heart health and other problems that may appear with age. Routine follow-up with a physician who knows your history helps to identify problems early and serves as a motivational tool to keep you focused.
There you have it: four areas where small, steady investments of time and energy can pay big dividends. I urge you to start your family's health savings plan today.
Contributing to this report: Patty Rhule
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The Pettit-Walford family
Nancy Pettit, 51
Health: On hormone replacement therapy.
Job: Loan processor at a bank.
Her challenges: Juggling work, family, her own needs.
Spare time: Snowshoeing, hiking.
Kent Pettit, 48
Health: Recent decrease in fitness, increase in weight.
Job: Portrait photographer.
His challenges: Hectic hours from July until Christmas. Little regular exercise; late-night snacking on chips.
Spare time: Fishing, hiking, snowshoeing.
Gabe Walford, 16
Health: Mom worries his diet isn't healthful.
Spare time: Snowboarding, downhill biking, rugby, art.
Benjamin Walford, turns 12 on Monday
Health: In a growth spurt; diet may not be healthful.
Spare time: Snowboarding, biking, skateboarding, piano.
Also, Buddy, the family shih tzu (pictured above)
During 2002, five USA WEEKEND reader families are getting help with common health problems from Contributing Editor Tedd Mitchell, M.D., director of the Wellness Program at the world-renowned Cooper Clinic in Dallas. You can still read his past House Calls -- topics include heart disease, arthritis, migraines, asthma, prostate cancer, back pain and diabetes -- at usaweekend.com.
Photograph by Jeff Stine for USA WEEKEND
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