New study shows that long drives to work may have health consequences

Horns are honking all around as cars nudge forward one foot each minute. The rising sun is bright in your eyes as you stress over all the things you need to get done at work today, but the office is still 20 minutes away. Meanwhile, the guy on his cellphone in the next lane over cuts you off without signaling, causing you to miss your exit and spill hot coffee all over your new work pants.

Sound familiar? This dreary morning commute is a reality for many Americans, and there’s no doubt about it: sitting in traffic on the way to work can be an incredibly frustrating and unpleasant prospect. As if the morning commute weren’t bad enough, a new study at the University of Washington in St. Louis shows that sitting in traffic every day could negatively affect your health in the form of reduced time for exercise and higher traffic-induced stress. Added to the sedentary realities of having a desk job, many of America’s office workers are at a higher risk for obesity and its numerous comorbid conditions and may not have the option of moving closer to work.

Though bariatric procedures like Lap Band may help to fight our nation’s rising obesity epidemic, studies are implicating unhealthy job habits as part of that epidemic’s cause, while at the current rate of growth 42 percent of Americans will be obese in just 18 years. If being stuck in a car for an hour round-trip each day is your only option, you must at least be aware of how it may be affecting your body, and do everything you can to ensure that you’re fitting in proper exercise throughout your day.

The Study

The study, which looked at 4,297 Texans from Austin and Dallas-Fort Worth, found that workers who face longer commute times also face higher weight, body mass index, larger waist circumference and lower levels of cardiorespiratory fitness, putting them at an increased risk of conditions like diabetes and heart disease. Slogging through the travails of traffic each day was also shown to cause higher chances of chronic stress and high blood pressure, further putting commuter health in danger.

As suburbs have continued to sprawl out further in the latter half of the 20th century and the beginning of the 21st, commute times have gradually increased along with the spread of obesity. But obesity’s sprawl doesn’t have to continue, and ending its grip on our society starts with maintaining your own health. If you’re stuck driving long hours to and from work each day, try these tips to sneak some physical activity into your busy day.

• Flex your legs and feet. With one foot constantly minding the gas and brake pedals while driving, it’s difficult to sneak any kind of movement in. But whatever leg isn’t controlling the pedals is free to stretch and flex. Switch feet often and tap and wiggle—do whatever movement is possible as much as you can. These small movements are better than no movements and can apply to the time you spend sitting at your desk, too. You can also try some stomach toning exercises by sitting straight up and flexing your abdominal muscles.
• Take breaks often. It’s important to get up to walk, stretch or even just stay standing as often as possible. Though this most clearly applies to time spent at the office, if you have an especially long commute time, it may be a good idea to stop once along your way to get out and stretch your legs.
• Work out when you get home. If it takes you a long time to drive home from work, getting yourself motivated to exercise once you arrive may be difficult. However, if you plop down on the couch to watch TV, your chances of getting back up again for a good cardio workout are slim to none. Instead, put down your briefcase and immediately get ready for some exercise. This will ensure that you don’t procrastinate until all your workout time is gone.
• Eat properly. This is a fitness no-brainer, but its importance can’t be overemphasized. Though exercise is crucial to staying healthy, maintaining a balanced diet will help to reduce the negative effects of a sedentary lifestyle and ensure that you’re getting the maximum benefit from the workouts you’re able to squeeze in.

One of those misperceptions is that you need to lift heavy weights to get the benefits of strength training, but there is no magic number concerning how much weight you should be lifting for weight loss. Instead, it all depends on you. There are a lot of questions that you need to answer before you start working out:

• How much weight are you comfortable lifting?
• How many times are you able to repeat exercises with that weight before you become tired?
• Are your joints hurting, or are you just feeling sore in your muscles?

These questions will take some time to figure out, and as you begin working out and lose weight the answers are going to change over time. That is why starting with small weights is often a beneficial choice.

Benefits of Small Weights

Using small weights regularly can increase muscle mass and enhance weight loss. Small weights will take a longer time to produce results when compared to heavier weights, but for Lap Band patients who have made a lifelong commitment to weight loss and are new to working out regularly, using small weights can help reduce your risk of injury.

After Lap Band surgery, it is a good idea to take things slow. Once your weight loss surgeon has cleared you to start exercising with hand weights, the first thing that you will want to do is focus on correct form. Using small weights is a better way to learn proper form. When you are just starting out, find a pair of three or five pound weights and focus on learning the basics. You should find a weight that you can lift without discomfort, and that does not cause any pain to your joints. If you don’t have weights, try using household items like water bottles, canned soup or books to start out.

Here are a few basic hand weight exercises that you can try while either standing or sitting:

• Bicep Curl: With your elbows held at your waist and your palms facing outwards, slowly curl your forearm up until your hand reaches your shoulder. Alternate hands and repeat as much as is comfortable for you.
• Shoulder lift: With a weight in each hand, lift your hands so that they are even with your shoulders—as if you are about to push a roof up over your head. Slowly extend your arms upwards, keeping your arms straight and the weights shoulder width apart. Gradually return your arms back to the starting position and then repeat.
• Triceps extension: With your arms bent so that your hands are resting on your shoulder, lift your arms upwards until your elbow is pointing straight into the air—as far back as is comfortable for you. With your hand now behind your head, slowly extend your arm before gradually returning your hand to the starting position. Alternate hands and repeat as many times as is comfortable.

Getting started with weight training doesn’t need to be difficult. By starting out with small weights you can learn proper form and prevent yourself from becoming injured. In addition to taking part in cardiovascular exercises like walking regularly, it is a good idea to try these weight lifting exercises every day.

So the question is: can you walk and talk?

Walking meetings are becoming a big trend at a number of large companies throughout the U.S. Imagine walking 150 minutes a week while sorting out the details of an upcoming project or brainstorming ideas with a co-worker. This is exactly the initiative behind walking meetings. Instead of gathering in a conference room to sit and snack while you discuss trends or develop ideas, businesses big and small are taking their sneakers to work and sneaking in fitness during an otherwise sedentary workday.

A number of studies have shown that 30 minutes of physical activity every day can cut your risk of developing serious health conditions like heart disease and help with your weight loss efforts. These companies are making it possible for employees to fit in this much activity as part of their work routine by encouraging co-workers to walk with one another as they get work done.

Proponents claim that walking together in one direction, where everyone involved in the meeting is looking forward and keeping up at the same pace is great for group bonding and enhances company productivity. With all of the beautiful walking trails spread throughout Jacksonville, it seems like this would be a good practice for a lot of local companies to pick up as well.

Walking as a Social Event

Even if your boss isn’t thrilled about the idea of taking your next meeting outside, you can fit walking time into your social life by getting involved in a walking club.

The First Coast Trail Forgers Walking Club  is a local group of non-competitive walkers who get together for big walking events where they can walk, talk and burn some calories. This group engages in a sport called Volksmarching. Families, friends and even your pet are all invited out to trails or historic locations to meet up with a large group of other walkers as you walk either five or 10K. But unlike big race events, there is no competition here. It is all about getting to know others in your community while sharing a common interest in a leisurely walk or hike.

The North Florida sunshine makes it a perfect place for taking a stroll, whether you are on the clock or getting ready to make dinner. Whatever your schedule looks like, there is no excuse not to take a quick hike.

Hello, my name is Jaime Heffner. I began my journey with Dr. Cywes in February of 2011. Before beginning my journey, I was just like every other fat person out there, and thought that I could do it on my own, but I was wrong. My waking up moment of realizing that I needed help was on a trip to Disney World with my Mom, 5 year old son, and 3 year old daughter. I went to get on one of the rides and almost couldn’t fit. I made the decision THAT day I needed to make an appointment with Dr. Cywes for lap band surgery. I knew then that I didn’t need to do it just for me, but to be there from my children. If I didn’t get help soon, I knew I would not live to see my children make it out of elementary school.

My husband was so happy I finally saw the light, because he was ready to take the journey with me. I knew what I was doing was not going to be a diet, or a quick fix; it was going to be a life style change for me. So, the first time I stepped into Dr. Cywes office I began my new life and have never looked back. I weighed in at 314lbs and in my head I was thinking “Really!?” I could not believe I had let myself get that fat. I started seeing Jody every two weeks for 3 months. She helped me understand that I didn’t need a diet and that it was an addiction.

Before I knew it, it was time for the surgery. I decided to get the banded gastric plication because of all the extra benefits that came with it and had my surgery on June 27, 2011. Everyday it gets easier to do things with my family, especially things that I was not able to do before. We recently went to Busch Gardens and Sea World, where I was able to ride all the roller coasters. I was even able to get on the Congo River Rapids without having to ask for an extension for the seat belt.

I was recently able to get one of my skin surgeries completed by Dr. Cywes. Right now I weigh in at 177lbs and that number is still moving down. I feel amazing. I’m waiting to have my second skin surgery so until then I am going to live life to the fullest.

Can losing weight reverse this mental decline?

That is the question a team of researchers recently set out to answer, and their results indicate that patients who undergo bariatric surgery for weight loss experience promising results in memory function a year following their operation.

This study examined the cognitive functioning of 137 patients, 95 of which underwent bariatric surgery. The remaining 42 patients served as controls and did not undergo any sort of intensive weight loss program. Participants in this study underwent either gastric bypass or Lap Band surgery, but researchers believe that the results are significant for bariatric surgery in general and thereby can be extrapolated to include sleeve gastrectomy patients, as well.

Researchers found there were continual gains in mental cognition following bariatric surgery. This is exciting for many bariatric patients who can now look forward to experiencing a cognitive boost as they are losing weight.

While bariatric surgery can help to reverse mental decline and enhance cognitive function, it is always a good idea to take a few steps yourself to ensure that your mind is healthy, much in the same way that you will be focusing on eating healthier and exercising more following bariatric surgery.

Here are a few extra steps you can take to boost your brain power!

• Meditation has been shown to decrease stress, improve cognitive functioning and even help raise your IQ!
• Solving puzzles like cross-words or even hand puzzles stimulates neurons and enhances your brains ability to think critically and process information.
• Draw or paint a picture to stimulate the right-hemisphere of your brain, which inspires creativity.
• Laughing causes your brain to naturally release endorphins which can help boost focus and strengthen the emotional center of your brain.
• Exercise is also good for your mental function, in addition to helping you to burn calories. Taking a walk is one simple exercise that can help you de-stress and clear your mind.

Among all of the physical conditions that can develop in connection with obesity, the fear of mental decline can be frightening to many people. Taking steps now can help you to maintain cognitive function as you age.

While this study did not evaluate the impact of drastic weight loss on diabetic mobility, it is still applicable to diabetic patients experiencing weight loss after bariatric surgery. Increased weight loss has been associated with greater health outcomes for diabetic patients, as well as for those who do not suffer from diabetes.

Further, research teams have found that older adults are not at any increased risk for undergoing bariatric surgery on account of their age, as those over 65 tend to experience complications at the same rate as those who are in their 30s and 40s. This makes weight loss options like LAP-Band and the sleeve gastrectomy procedure a possibility for older adults who must lose weight to overcome their diabetes.

Improve Quality of Life by Moving More

Together with decreased cognitive function and depression, reduced mobility is one of the leading under-recognized complications of type-2 diabetes. These factors greatly reduce the quality of life of diabetic patients and often have an impact on the course of treatment that diabetic patients choose to undergo.

Changing a person’s lifestyle is one of the most beneficial ways to combat the lack of mobility associated with type-2 diabetes. Many older adults with diabetes are sedentary, which means that they are not accustomed to moving around much at all. However, for enhanced health as you age it is important to become more active.

Here are a few ways that you can become more active and combat mobility concerns from diabetes despite your age.

• Tai Chi: Tai Chi has been demonstrated to improve balance, gait speed, cardiovascular fitness and muscle strength in older adults. In addition, it is a low impact exercise that requires slow movements, thereby decreasing the risk of injury from over-exertion.
• Chair yoga: Unlike regular yoga which requires you to get down on the floor and stretch out on a mat, chair yoga uses a typical table chair to provide a few of the same benefits. As you are sitting in your chair you can slowly bend your waist and reach to your toes, and then stretch from side to side. Practice slow movements to prevent an injury.
• Swimming: There are so many beautiful beaches throughout Jacksonville and St. Augustine. Get out and into the water. If you are not up for swimming in the ocean, then tread in knee-deep and go for a long walk in the water. The increased resistance from the water will make the long walk a bit more of a workout than a normal walk, but will feel great—just make sure to wear water proof walking shoes to protect your feet from any shells underfoot!

The good news for diabetics is that weight loss surgery has been shown to slow and even reverse effects of the disease, so as you are focusing on weight loss and increased mobility, talk to your weight loss surgeon about the best course of treatment for type-2 diabetes as well.

According to the U.S. Department of Health, approximately 23.5 million Americans live in a food desert . Food deserts are any census district where 33 percent of inhabitants live over a mile from the nearest supermarket. This leads the government to believe food deserts are contributing to America’s obesity problem by forcing residents to rely on fast food or processed foods instead of fresh, healthier products. This inaccessibility to healthy food stores is causing families to not get the proper nutrition they need.

As a bariatric surgery recipient, you will be making many new and healthy lifestyle changes in order to achieve weight loss goals—so you don’t want to let the area you live in get in the way. If you are living in a so-called food desert or just have to travel an extra couple of minutes to get to stores that can provide fresh produce and meats, here are some helpful tips to avoiding closer, less healthy food store alternatives.

• Talk to store managers – Sometimes the issue isn’t always with close proximity when it comes to grocery stores—some store owners simply do not sell certain fresh food products because they don’t think they are in demand. If you feel like there are enough people in your neighborhood looking to buy fresh products, talk to the store managers. Tell them if they are willing to start selling more fresh food options that you and your neighbors will buy them.
• Don’t give up – If transportation is the only thing holding you back from taking the longer trips to the healthier stores, don’t throw in the towel yet. If you don’t have a car, see if there is a city bus route near your neighborhood that you could use. If not, biking is another option to consider and it can get you places faster than cars because you don’t have to deal with most lights and traffic jams. Don’t let simple road blocks get in the way of maintaining a healthy diet after bariatric surgery.
• Turn a blind eye – If you have a hard time resisting the bright lights of the fast food restaurants in your neighborhood, turn a blind eye—literally. If it’s easy for you to give in when it comes to fast food rather than driving the extra miles to a healthy grocery store, do anything you can to avoid seeing them. Take back roads until you can safely return to the main street without having to see any tempting fast food signs.

Many areas surrounding Northeast Florida such as Jacksonville, St. Augustine and Gainesville have heavily populated food deserts. If you are trying to sustain healthy lifestyle choices after bariatric surgery, make sure you’re not letting the area you live in get in your way. Check out this interactive map to see if you live in an area considered a food desert and use the tips above to help you stay on track with weight loss goals.

Singer and reality television star Carnie Wilson recently found herself in this situation. The star underwent gastric bypass surgery in 1999 and lost a great deal of weight, but since that time gained close to 75% of her initial weight back. After giving birth to two children, Wilson found that her health is not where she wanted it to be. With high triglycerides and high blood pressure, Wilson was low on energy and unable to lose any weight. The gastric bypass procedure helped Wilson to lose weight over a decade ago, but it could not help her with her weight loss struggles now.

Wilson chose the Lap Band over Gastric Bypass her second time around.

Unlike the gastric bypass procedure, the Lap Band can be adjusted to offer more assistance with long term weight maintenance and the body’s changing nutrition needs. Women who become pregnant following Lap Band surgery can chose to have the band deflated for the duration of their pregnancy, and then tightened again following the birth of their child. The Lap Band procedure also does not require any permanent changes to be made to the digestive tract, changes that Wilson is still living with after her bypass procedure despite the fact that the weight has returned.

Wilson underwent the Lap Band procedure in January of 2012, and by the end of March she had already lost 30 pounds. Wilson looks at herself as a “work in progress,” and thinks that there are many others in her same situation that would benefit from thinking of themselves that way. If you are unhappy with where your health is, then the Lap Band procedure is one step you can take to change it. Gastric banding revisionary surgery is a good option for those who did regain weight following an initial bariatric procedure.

Wilsons battle with weight loss stands as a good reminder as to the importance of long term maintenance following weight loss surgery. Getting involved in a support group is one way that you can stay on track with your weight loss lifestyle changes long after reaching your final weight loss goal.

While many of us picture impulsive personalities as overly active people who are constantly running marathons, the truth of it is that this type of personality is often associated with obesity, as are a number of other prominent personality traits.

A recent study shows us that impulsive personalities may in fact be the reason why certain people are overweight or obese. Other contenders in this list include the frazzled forgetter and the overly happy. Many people do not fit precisely into any one of these personality molds, but instead embrace a number of factors from each. Learning how to overcome personality pitfalls is a big step in keeping your weight off long-term after weight loss surgeries such as LAP-BAND or sleeve gastrectomy.

Avoid Impulse.

The downside of being impulsive is that you are less likely to think everything out long-term. That piece of chocolate cake may look awfully scrumptious, but will it feel as good when you are sick to your stomach later after eating way too much sugar?

While being impulsive may lead to fun activities and explorations, it also often leads to overeating. A recent study found that those who scored in the top 10 percent of impulsivity on a personality test were more than 20 pounds heavier on average than those who were in the bottom 10 percent of the same test. All of those impulses can really add up!

Instead of giving into every impulse and embracing your adventurous side at the cost of your own health, take a step back and evaluate what you are contemplating. For many people, the impulsive thought is enough to give them a thrill. Learn to tell yourself “no” to the extra food choices and try to hone your impulsive side for fun exercise ideas.

Become More Organized.

Being unorganized may not sound like a cause of weight gain, but you may be surprised. One study found that organized people weigh on average about 10 pounds less than their unorganized counterparts.

Think of all of the times you have forgotten to pack yourself a healthy lunch, or have stayed too late at work because you forgot to work on a task that resulted in you picking up a pizza instead of cooking a healthy meal. By becoming more organized you can focus more on the tasks that are important for your health, like exercising and eating right.

It’s not always Sunny.

For one group of personality types, bringing joy to others outweighs the duty of bringing joy to oneself. This is especially true when it comes to weight loss. Being the first to volunteer to bring cookies to the bake sale or to skip the gym to comfort a friend after a hard day can really weigh you down—literally.

Another concern for the person with a chronic smile is that those who have a sweeter disposition actually show a stronger preference to eat sweet snacks. The connection here is not fully understood, but it could have something do to with the need that so many people feel to be polite when at an outing. If you think it would make someone feel better that you took an extra piece of cake, you may do it even though you know you are full.

Being aware of these weight-gaining personality types is an important step as you are trying to lose weight. Take steps to avoid these pit-falls by being more conscious of your own tendencies. Once you are aware of how you are acting, you may be able to avoid the extra calories!

60 Minutes and CBS News recently investigated the current research about sugar. Watch this video to learn how sugar has impacted the growth of obesity and is potentially to blame for a “public health crisis” in the United States.