Health and wellness refer to the total body, both physical and mental well-being. While we cannot control all aspects of our health, we can take an active approach to enhance our ability to prevent illness and disease. Taking positive proactive steps starts with living a healthy lifestyle which is largely related to eating fresh and being active. This is known to have a positive impact on all areas of our lives. In response to the concerning rates of obesity, diabetes and behavioral health outcomes in our communities, the Sierra Kings Health Care District promotes preventative health education and strategies to reduce and/or manage occurrences.
So, join the movement to LIVE YOUR BEST LIFE!!!
For information about Behavioral Health, visit our Behavioral Health and Wellness Page
OBESITY
Obesity is a complex disease resulting from excessive fat accumulation in the body. BMI (Body Mass Index) and waist circumference are two screening tools to estimate weight status and potential disease risk. A BMI over 30.0 is considered obese. Obesity can impact your health by increasing your risk of other diseases and health problems, such as cardiovascular disease, diabetes, certain cancers, osteoarthritis, poor mental health, sleep apnea, severe Covid-19 symptoms, reduced quality of life, and even result in death.
In Fresno County, obesity rates among adults are 36% compared to only 25% for the State of California. While many factors influence body weight, such as genetics, behavior, metabolic, hormonal, and medications, the leading cause of obesity occurs when you consume more calories than you burn through normal daily activities and exercise. This makes Obesity highly preventable and reversible.
QUICK TIPS
For simple healthy lifestyle choices to prevent or reverse obesity consider the following:
- Make Healthy Changes to Your Diet â Healthy eating habits are crucial for a healthy weight. Try to include more fruits, vegetables, whole grains, lean protein, beans, and lentils in your diet. Cut calories by avoiding sugar-sweetened drinks. Choose healthy fats with olive or nut oils and restrict high-carbohydrate or full-fat foods.
- Increase Physical Activity â Evidence shows the only way to maintain weight loss is to be engaged in regular physical activity. People with obesity need at least 150 minutes a week of moderate-intensity physical activity to prevent further weight gain. Even though regular aerobic exercise is the most efficient way to burn calories and shed excess weight, any extra movement helps burn calories. Try parking further from your destination, taking the stairs, or walking.
- Behavior Changes: Take the necessary steps to examine your current habits to find out what factors, stressors, or situations may have contributed to your obesity by seeking counseling or support groups. Therapy can help you understand why you overeat and help you learn healthy ways to cope. Minor behavior changes such as better sleep and limiting time spent on electronic devices are a good start.
- Visit Your Doctor: The treatment methods that are right for you depend on your obesity severity, your overall health, and your willingness to participate in your weight loss plan. Talk to your doctor about what treatment plan, medications, or procedures are best for you.
TOOLS AND RESOURCES
WATCH THESE VIDEOS
- Healthy Habits Start with Family. Watch the âOverweight and Obesity in Children Videoâ
- Lower your Risk. Watch the âObesity: The Little Things Videoâ
CHECK OUT THESE LINKS
- Are you overweight or obese? Visit Centers for Disease Control and Prevention (CDC) to assess your weight. https://www.cdc.gov/healthyweight/assessing/index.html
- Visit the USDA MyPlate website to look up nutritional information on foods, track your calorie intake, plan meals, and find healthy recipes. https://www.myplate.gov/
- Visit the Centers for Disease Control and Prevention (CDC) for more information and recommendations on physical activity for everyone in the family. https://www.cdc.gov/physicalactivity/basics/index.htm
- See what you can do at home to give your child a healthy start. https://www.cdc.gov/nccdphp/dnpao/features/childhood-obesity/index.html
REACH OUT TO THESE RESOURCES IN YOUR COMMUNITY
ZUMBA â Class involves dance and aerobic movements performed to energetic music.
Instructor: Enriqueta Cazares
When: Mondays and Wednesdays 6:00 â 7:00 pm
Where: Reedley Community Center
TAI CHI â Tai Chi is a series of slow, continuous movement to strengthen the body and calm the spirit.
Instructor: Bill Titus
When: Mondays at 12:30 pm
Monthly Fee: $10
For other programs and team sports available visit the City of Reedley website: https://reedley.ca.gov/community-services/recreation-programs/
CalFresh provides monthly benefits to help low-income households to purchase the food they need. CalFresh can help support good nutrition and help keep children and adults strong and healthy. You can also apply online at www.benefitscalwin.org.
 If you need food now, call 1-800-870-3663. They can give you information about Food Pantries, CalFresh, and other emergency food assistance programs in your area. Spanish interpreters are available.
References
- Centers for Disease Control and Prevention (CDC) https://www.cdc.gov/obesity/index.html
- Mayo Clinic https://www.mayoclinic.org/diseases-conditions/obesity/diagnosis-treatment/drc-20375749
- World Health Organization https://www.who.int/health-topics/obesity#tab=tab_3Â
- California Department of Public Health https://www.cdph.ca.gov/
TYPE 2 DIABETES
Diabetes is a chronic disease that occurs when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar. Over time, diabetes can impact your health and damage the heart, blood vessels, eyes, kidneys, and nerves.Until recently this disease was seen only in adults, but it is increasingly being diagnosed in children. Fresno County has among the highest rates of Type 2 Diabetes in the state of California, reaching as high as 31% and is particularly higher among ethnic populations and those of lower socio-economic status. The good news is that Type 2 Diabetes is said to be almost 95% preventable.
QUICK TIPS
For simple lifestyle measures to prevent or delay the onset of type 2 diabetes consider the following:
- Adequate Nutrition â The most significant mitigating factor in preventing Type 2 Diabetes is adequate nutrition. Try eating a healthy diet and avoiding sugar and saturated fats. Include non-starchy vegetables, fruits, grains, protein, and nonfat or low-fat dairy.
- Be Physically Active â Clinical trials proved that at least 30 minutes of regular, moderate-intensity exercise daily, combined with a low-fat diet, reduced the risk of developing Type 2 Diabetes by 58%. More activity is required for weight control. Here are some ideas to get started: walking, cycling, swimming, team sports, aerobic dance, and gardening.
- Manage or Reduce Stress â Studies show that stress may make your blood sugar go up and stop insulin-producing cells from working properly. The great thing about stress is there are plenty of strategies to manage and/or reduce it. Here are five tips to aid in stress management: use guided meditation, manage social media time, practice deep breathing, connect with others, and maintain physical exercise and good nutrition. If stress persist or becomes unmanageable, seek assistance from a medical professional.
- Avoid Tobacco Use â Smoking increases the risk of diabetes and cardiovascular disease.
TOOLS AND RESOURCES
WHATCH THESE VIDEOS
- What is Diabetes? Watch video
- Diabetes is preventable. Watch âSmall Steps, Big Difference: Preventing Diabetes is Within Your Reach Videoâ
- Diabetes and Exercise: Decide to Move
CHECK OUT THESE LINKS
- Know the symptoms of Diabetes â Download the PDF
- Are you at risk of diabetes? Take your risk test https://www.diabetes.org/risk-test
- To access a list of healthy recipes, go to https://www.mayoclinic.org/healthy-lifestyle/recipes/diabetes-meal-plan-recipes/rcs-20077150
REACH OUT TO THESE RESOURCES IN YOUR COMMUNITY
- Program Resources in your community:
- California Health Collaborative (CHC) https://healthcollaborative.org/diabetes-education-program/
REFERENCES
- World Health Organization (WHO) https://www.who.int/health-topics/diabetes#tab=tab_1
- Center for Disease Control and Prevention (CDC) https://www.cdc.gov/diabetes/basics/index.html
- California Department of Public Health https://www.cdph.ca.gov/
- National Institute of Health https://www.nih.gov/
- American Diabetes Association https://diabetes.org/