Fall/Winter 2024 11 Make water your friend According to the National Academies of Sciences, Engineering, and Medicine, on average, men should drink 3.7 liters and women 2.7 liters of water daily. People with certain medical conditions should not drink this much water, so you should always consult your physician prior to making any major changes in your diet. How much protein and fiber do you need? Protein is essential for our muscles. A sedentary person’s daily protein intake should be 0.8 grams per kilogram of body weight. This amount increases for those that exercise regularly (1.1 to 1.7 grams per kilogram) and for those over age 40 (1 to 1.2 grams per kilogram). Again, certain medical conditions could affect what is recommended for your protein intake, so make sure to discuss with your doctor if you have underlying medical conditions. Daily fiber intake should be in the range of 25 to 30 grams per day. Stay sweet without the sugar Added sugars should be limited. This does not include sugars found naturally in fruits. These are sugars that are added to foods and are listed on food labels as “added sugars.” The goal is to limit these to less than 25 grams for women and less than 36 grams for men per day. What about medications or surgery? If lifestyle changes alone aren’t enough, there are medications that can be used for weight loss, and there are surgical options. Many times, insurance coverage limits the use of medications, but ask your doctor about options. One medication for weight loss, semaglutide, received a new indication from the U.S. Food and Drug Administration in February 2024 for reduced risk of cardiovascular death, heart attack and stroke in adults who are overweight or obese, which has expanded coverage for certain patients. To qualify for weight loss medication, a person needs to have a body mass index (BMI) of 30-plus or a BMI of 27-plus with an underlying medical condition; however, meeting these criteria does not guarantee insurance coverage. Surgery could be considered if you have a BMI of 35-plus or a BMI of 30-plus with underlying metabolic disease. If you think you qualify, make an appointment to talk with your doctor. Care for yourself It is very important to be proactive in taking care of your health rather than reactive once conditions arise. Scheduling an appointment with a primary care provider for a general physical can be a great way to discuss some of the items mentioned here along with other things you can do to help yourself live a healthy life.
RkJQdWJsaXNoZXIy OTI0MzU=