Do lifestyle changes (without weight loss) have an impact on health?
Fact or Fiction: Is obesity actually an epidemic? Part 5
So far in this series we’ve learned that extreme highs or lows in weight can have an effect on our health, but that being in the overweight BMI category is far from a death sentence (and that the BMI associated with the lowest mortality is actually in the overweight category). We’ve also learned that weight loss in and of itself doesn’t have the long-term health benefits that we have come to expect.
You might be left wondering, if weight isn’t the key to health, then what is? Luckily for us, there are many lifestyle habits that reduce mortality and disease risk, without needing to think about weight at all!
Diet
Most people think of caloric restriction when they think of a healthy diet, but from the research, we see that the key to improving your health through diet is actually fruit and vegetable intake.
A 2019 research review found that regardless of weight, the higher your fruit and vegetable consumption was the less likely you are to get cardiovascular disease; there was also possible evidence for decreased risk of colon cancer, depression, and pancreatic disease with increased fruit and vegetable consumption (1). The Mediterranean diet, rich in fruits, vegetables, pulses, and fish, and limited in fried foods, red meats, and sweets, has been shown to reduce risk of cardiovascular disease and mortality risk as well, across all BMIs (2).
Fruits, vegetables, and pulses are high in vitamins, minerals, antioxidants, fibre and low in energy density. The polyphenols in fruit&veg have been shown to improve blood vessel function via inhibition of LDL (aka bad) cholesterol oxidation (1). And the best part? You don’t have to cut carbs or count calories to eat a diet rich in fruits and vegetables; you can just add them in to your regular diet! Aim to include 5 or more servings of fruits and veggies per day, and consume sweet, red meats and fried foods in moderation (once per week or less).
Exercise
What about exercise? We’ve been told that exercise helps us work off extra calories, which can help us to trim down in size. When we turn to research however, that isn’t the case. Studies have found that exercise does not generally affect weight outcomes if it is not combined with caloric restriction, and even then, it doesn’t always improve weight loss (likely due to the fact that exercising increases hunger cues).
However, there is evidence that a consistent exercise training (without weight reduction) modestly decreases abdominal adipose tissue (stomach fat) and improves insulin action (which can help to decrease risk of diabetes) (3). Exercise also increases muscle mass, which lowers risk of osteoporosis as well as total mortality (4). If that isn’t enough to convince you, exercise is also great for stress reduction, another factor that can improve your long-term health.
Bottom line
There is lots that we can do for our health – but ultimately the message that I want to get across is that size does not equate to health, and health does not equate worth or value. If you are interested in a more weight-neutral approach to health, you can book a free 15 minute meet and greet with me to learn more about naturopathic medicine, and my approach to patient-centred care.
Sources:
1. Angelino D, Godos J, Ghelfi F, Tieri M, Titta L, Lafranconi A, et al. Fruit and vegetable consumption and health outcomes: an umbrella review of observational studies. Int J Food Sci Nutr. 2019 Aug 18;70(6):652–67.
2. Estruch R, Ros E, Salas-Salvadó J, Covas M-I, Corella D, Arós F, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018 Jun 21;378(25):e34.
3. Carroll S, Dudfield M. What is the Relationship Between Exercise and Metabolic Abnormalities?: A Review of the Metabolic Syndrome. Sports Med. 2004;34(6):371–418.
4. Srikanthan P, Karlamangla AS. Muscle Mass Index As a Predictor of Longevity in Older Adults. Am J Med. 2014 Jun;127(6):547–53.