Health by the numbers: what to focus on
Dietitian Holly Larson says health shouldn't be judged by weight and calories, and suggests alternative numbers to assess your health and wellness.
Nutrition is anything but simple — countless forces influence what and when you eat, plus your overall health and wellness.
The tired mantra of “eat less and move more” is problematic at best and harmful at worst.
Our bodies are not robots. Simplifying our wellness to a certain calorie level and our health to a specific weight is missing the mark.
It is possible to be at a “healthy” weight and still have high blood sugar, high cholesterol and be eating less nourishing foods. It is equally possible to be at a higher weight and still be physically fit, have healthy lab values and feel good in your skin.
As a dietitian, I like to take a wide-angle lens with regard to my client’s health; only looking at weight and calories misses almost everything else. When I’m working with my clients, I rarely talk about calories at all. Instead, many other numbers serve as better measures of health. Here are the numbers I’d rather you use to assess your own health and wellness.
Steps in a day. Walking is a low-cost, all-weather activity that most of us can participate in. The more we move throughout the day, the lower our risk of chronic disease. Have you heard the expression, “Sitting is the new smoking?” It’s true — for all of us (myself included) who have computer-based jobs, it is really important to get up and move throughout the day. This is why I love my standing desk and walking pad combo. I get to move my muscles, get my heart pumping and enjoy better focus as I support my clients.
Long term, aim for 8,000-10,000 steps per day for overall well-being, more if your goal is to lose weight. Start with where you are and slowly build to lower your risk of injury.
Movement. Finding exercise that you enjoy and that challenges you is important! Whether this means enjoying free yoga classes in Oxford this summer, taking a bike ride along the OATs trail, pumping iron in your living room or enrolling in a water aerobics class at the aquatic center, there are a lot of fun and affordable options locally. We are cultivating our health when we get 150 minutes or more per week. Again, if your current regimen is more in line with “couch potato,” that’s OK — start with 10 minutes at a time and build from there. Progress, not perfection, is the name of the game.
Grams of Fiber. A whopping 5% of adults in the U.S. get the recommended amount of fiber. We’re missing the mark on getting enough fruits, veggies, whole grains, beans, nuts and seeds. For women, I recommend 25 or more grams of fiber per day; for men, 38 grams of fiber. Instead of reaching for a supplement, see if you can add more fruits and veggies to your meals, have a handful of nuts for a snack and swap one refined grain product for a whole grain.
Number of plants per week. Speaking of plants, are your usual choices on repeat? Increasing the diversity of the plants you’re eating cultivates a more diverse microbiome in your digestive tract, which is very important! So while eating a banana every day is a healthy choice, even better would be to alternate your bananas with apples, grapes and oranges.
Hours of Sleep. Enough sleep is not a nice-to-have: It is foundational to our health. When we don’t get enough good-quality sleep, our hormone balance is off the next day, making us crave less healthy foods and feel less motivated to exercise. Plus, poor sleep impacts our digestion, mood and more. Aim for seven to nine hours of good quality sleep that makes you feel rested and ready the next morning.
Your lab values. You cannot look at a person and (correctly) guess their health. But a simple lab test can give us a window into your blood sugar control, cholesterol, iron and vitamin D levels and more. If it’s been more than a year since your last annual visit with your doctor, time to make that appointment. If your lab values aren’t where you want them to be, a dietitian can help you make appropriate lifestyle changes to move the needle.
Our health is complex, nuanced and ever-evolving. No single plan will work for everyone. If you’re ready for a personalized plan that will help you to achieve your best health in a way that feels doable and sustainable, partnering with a registered dietitian can help.
Holly Larson, MS, RD is a local registered dietitian who specializes in women’s health and diabetes management. To learn more, visit hollylarsonnutrition.com - your visit may be fully covered by your insurance plan.
