If you have noticed you've packed on pounds over the last 10 or 20 years, and wondered how that weight gain happened, here's one idea that might make you consider setting down that extra plate of cookies or latkes during this holiday season.

"Studies have shown that, from mid-November until mid-January, people averaged a weight gain in the population of about three quarters of a pound or so. It doesn't sound like much, but it stays on," says Dr. Donald Hensrud, a Mayo Clinic physician specializing in nutrition and editor of "The Mayo Clinic Diet." "We only gain a little over a pound the entire year, so most of it is during the holiday season and it's cumulative."

That means, over 20 years, it's 20 pounds, for instance. 

Dr. Hensrud says studies also show that people who weigh more to begin with, may also gain more weight during the holiday season. It's no wonder. The holidays are food-centric. Eating is the basis for many social and family gatherings, often starting with Thanksgiving.

He says people have various attitudes about the holidays ranging from trying to resist temptations, which everyone knows is challenging, to ignoring and going all in and gaining weight.

Watch: Dr. Donald Hensrud talks about weight gain over holidays and tips on how to manage weight at parties.

Journalists: Broadcast-quality video is available in the downloads at the end of the post. Please courtesy: Mayo Clinic News Network. Name super/CG: Donald Hensrud, M.D./Internal Medicine/Mayo Clinic.

Tips to manage calories over the holidays

Exercise 

Managing weight is complex, says Dr. Hensrud, but it comes down to calories in and calories out. 

"There are many strategies people can use heading into the holidays, where they can still enjoy them and not throw in the towel and gain a lot of weight," says Dr. Hensrud. "For example, keep physical activity as a priority. You may not have time to go to the gym every day, or maybe you don't like doing that. But you could try to get a walk in in the morning before your day starts or before a big celebration occurs."

Food

A strategy that can help people make better food choices is planning.

"One thing is to eat something healthy before you go to a party so you're not famished. Have some fruit, have a little bit of nuts and don't stand by the snack table all night," he says. "Decide ahead of time what you're going to eat. Try to stick with that. And if you still want more, move over to healthier food."

Alcohol

Beer, wine, and alcoholic drinks can add calories and also make you hungrier.

"Alternating an alcoholic drink with some carbonated water with a little flavoring or something else with few calories," Dr. Hensrud says.

Be kind to yourself

Most important, maintaining your weight and health during the holidays isn't impossible and shouldn't make you unhappy. Dr. Hensrud says the first thing is to be kind to yourself, and don't give up.

"Don't throw in the towel. You can still have fun, and you can still manage weight with just a little bit of effort during this time," he says.

Related posts:

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• Mayo Clinic cooks: Holiday dish for all.
• Mayo Clinic Minute: Tips for sticking to a holiday season health routine.

For the safety of its patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a nonpatient care area where social distancing and other safety protocols were followed.

The post Weight gain over holiday season – tips to manage calories at parties appeared first on Mayo Clinic News Network.

The average weight gain for women in their 50s and 60s is 1.5 pounds per year. For this group of women, much of that weight gain resides in the midsection. This type of fat is linked to a higher risk of cardiovascular disease, which is also the No. 1 cause of death for postmenopausal women. In addition to cardiovascular disease, central weight distribution puts this population at risk for abnormal glucose and lipid levels and high blood pressure.

“This population of women faces multiple challenges for maintaining a healthy weight,” says Ekta Kapoor, M.B.B.S., a Mayo Clinic endocrinologist and the study’s lead author. “Mood changes, sleep disturbances, hot flashes and the many other changes of menopause can disrupt what may have previously been a healthy lifestyle.”

Mayo Clinic Women’s Health researchers recommend primary care providers screen this population of women for being overweight, and establish behavioral interventions, including psychological support, regular physical activity and changes in eating habits.

For those who are early into menopause, hormone therapy may be a consideration to manage menopausal symptoms. Decreasing menopausal symptoms enables women to focus on healthy lifestyle changes.

With hormones and metabolism against them, postmenopausal women face some of the highest rates of obesity in the country.

“In addition to the usual adverse consequences of obesity, postmenopausal women face some unique challenges posed by obesity, including worse hot flashes, sexual dysfunction and an increased cancer risk,” says Dr. Kapoor. “Targeting the lifestyle habits during midlife and beyond will help prevent further health consequences down the road. It’s never too late to start making healthy lifestyle choices.”

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About Mayo Clinic Proceedings
Mayo Clinic Proceedings is a monthly peer-reviewed medical journal that publishes original articles and reviews dealing with clinical and laboratory medicine, clinical research, basic science research and clinical epidemiology. Proceedings is sponsored by the Mayo Foundation for Medical Education and Research as part of its commitment to physician education. It publishes submissions from authors worldwide. The journal has been published for more than 80 years and has a circulation of 130,000. Articles are available online at www.mayoclinicproceedings.org.

About Mayo Clinic
Mayo Clinic is a nonprofit organization committed to medical research and education, and providing expert, comprehensive care to everyone who needs healing. For more information, visit mayoclinic.org/about-mayo-clinic or newsnetwork.mayoclinic.org.

MEDIA CONTACT
Kelly Reller, Mayo Clinic Public Affairs, 507-284-5005, newsbureau@mayo.edu

The post Researchers review risks, recommendations for weight gain management in midlife women appeared first on Mayo Clinic News Network.

“People can be skinny but still fat in the inside,” says Mayo Clinic cardiologist Dr. Francisco Lopez-Jimenez. “Anywhere from 15 to 30 percent of people with normal weight might actually have a lot of fat.”

In this Mayo Clinic Radio Health Minute, Dr. Lopez-Jimenez explains a condition called normal-weight obesity that puts a thin-looking person at risk for the same health problems faced by someone who is obese.

To listen, click the link below.

Why skinny doesn't always mean heart-healthy

The post Why skinny doesn’t always mean heart-healthy: Mayo Clinic Radio Health Minute appeared first on Mayo Clinic News Network.

“That tells us that consumers understand there is a problem,” says Dr. John Wald, medical director for Public Affairs at Mayo Clinic. “And we need to help in creating a fix.”

Dr. Wald says the solution will come through education and real-life strategies for shedding pounds. A starting point is to simply change how often you step on the scale.

In this Mayo Clinic Minute, Dr. Wald offers a new way to look at weight in the New Year. Jeff Olsen reports.

Watch: The Mayo Clinic Minute

Journalists: Broadcast-quality video pkg (0:59) is in the downloads. Read the script.

The post Mayo Clinic Minute: Don’t wait on losing weight appeared first on Mayo Clinic News Network.

Mayo Clinic Psychologist Dr. Jordan Rullo says the new Barbies are a welcome change, because the traditional dolls, with their super-skinny bodies, are not what most women look like. And that thin ideal could possibly have a negative impact on self-esteem and body image. Reporter Vivien Williams has more.

Watch the Mayo Clinic Minute

Journalists: Broadcast quality video is available in the downloads. (TRT 1:07) Download the script.

The post Mayo Clinic Minute: Barbie Gets a Makeover appeared first on Mayo Clinic News Network.

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American College of Cardiology

Washington — March 29, 2014 — Patients who attended cardiac rehabilitation and used a smartphone-based app to record daily measurements such as weight and blood pressure had greater improvements in those cardiovascular risk factors; they also were less likely to be readmitted to the hospital within 90 days of discharge, compared with patients who only attended cardiac rehabilitation, Mayo Clinic researchers found.

Journalists: Soundbites and b-roll with Dr. Widmer are available in the downloads.

Only 20 percent of the patients who attended cardiac rehab and used the app were readmitted to the hospital or visited the emergency department within 90 days, compared with 60 percent of those in the control group, researchers discovered.

Results of the Mayo Clinic study were presented in a press conference Saturday, March 29, at the American College of Cardiology’s 63rd Annual Scientific Session in Washington, D.C.

In this study, 44 patients at Mayo Clinic who were hospitalized following a heart attack and stent placement were divided into two groups: 25 received cardiac rehab and the online/smartphone-based program; the 19 in the control group received only cardiac rehab. Patients in the app group were asked to enter data each day into the program downloaded onto their mobile device.

“We know from studies that patients who participate in cardiac rehabilitation lower their risks significantly for another cardiac event and for rehospitalization,” says Amir Lerman, M.D., Mayo Clinic cardiologist and senior study author. “We wanted to see if offering patients a smartphone app, in addition to their cardiac rehab, would increase their ability to reduce their risk even further. We know that people use their mobile devices all day, and we hoped using it for cardiac rehab would help them in their recovery.”

In addition to recording blood pressure, weight, blood sugar levels, minutes of physical activity and dietary habits over a three-month period, the app also provided patients with educational activities, which taught them lifestyle behaviors that could help avoid further cardiac problems,  such as a second heart attack. Patients received no monetary reward.

“Results of this study reinforce the importance of cardiac rehab,” says R. Jay Widmer, M.D., Ph.D., Mayo Clinic fellow and the study’s first author. “There are multiple versions of cardiac rehab, and this is just one more option in our technological age. We hope a tool like this will help us extend the reach of cardiac rehab to all heart patients, but, in particular, it could help patients in rural and underserved populations who might not be able to attend cardiac rehab sessions.”

MEDIA CONTACT:
Traci Klein, Mayo Clinic Public Affairs, 507-284-5005, 507-990-1182 (cell — Washington, D.C.), newsbureau@mayo.edu

The post Mayo Research Shows Cardiac Rehab Patients Who Use Smartphone App Recover Better appeared first on Mayo Clinic News Network.

ROCHESTER, Minn. — Mar. 10, 2014 — The news that you will need surgery can prompt many questions and a lot of anxiety. Beyond details about your medical condition and treatment options, what should you ask your surgeon before the operation? Whatever you need to ask to be comfortable with the decisions you make about your care, says Robert Cima, M.D., a colon and rectal surgeon and chair of Mayo’s surgical quality subcommittee.

“You are the one who has to know if it fits in with your life and your family’s life to do which type of procedure when. So it’s important for you to feel comfortable asking your surgeon if this is the best option, are there other options, is this the best place for me to do this?” Dr. Cima says. “It’s your body, it’s your disease; you should feel comfortable asking those questions before you enter into something as major as surgery.”

Dr. Cima suggests inviting family members or friends who will help you recover to accompany you and to ask any questions they have. He also proposes adding these five questions to your list:

Are you board-certified to perform this procedure?
Board certification is a credential that physicians earn in addition to state medical licensure. It means surgeons are qualified to perform a particular type of operation, such as cardiovascular surgery.

“They are recognized by the institution as well as the national organizing body for that specialty as having met all the important standards for practice, competency and background,” says Dr. Cima, who is board-certified in general surgery and colon and rectal surgery.

They may have submitted their case logs and had their outcomes reviewed. More recently, as part of the national effort to improve health care, many boards now require recertification, in some cases every three to four years, so surgeons maintain their skills and show growth in their knowledge, Dr. Cima says.

“It is a marker of someone who is committed to high-quality care and who is trying to stay abreast of the knowledge and the changes in health care in their specialty,” he says.

In addition to asking your surgeon, you may also look him or her up on the American Board of Medical Specialties website or your state medical licensing board website; some boards post physician profiles that include board certification.

Will it help if I lose weight before the operation?
Obesity is a risk factor for almost all major complications after surgery. For surgical patients, a healthier weight is better, Dr. Cima says.

It can often be difficult for people needing surgery to exercise, especially those waiting for knee or hip replacement; consult with your care team to find safe methods. Building strength can be as important as burning calories; sometimes known as “prehabilitation,” it can include such goals as building arm and grip strength in elderly patients.

“Just like an athlete, you’re going to perform better if you’re in better shape and your strength is better,” Dr. Cima says. “Surgery is a major event, a physiologic injury, and you have to be able to respond to that.”

Apart from working on a healthy weight, improving your diet before surgery by eating more protein and cutting out fat, sugar and salt can help, Dr. Cima says.  For those with diabetes, getting blood sugar under control before surgery is crucial, he adds.

Does it matter if I’m a smoker?
Smoking is a risk factor for many surgical complications, such as infections, slow healing, pneumonia and cardiovascular problems, Dr. Cima says. Even ending tobacco use just two weeks to a month before surgery can pay off.  Surgery can provide motivation and an opportunity to try to stop smoking; Mayo has a smoking cessation program designed for surgical patients.

“Unfortunately, smoking has significant negative impacts on almost all surgical procedures we’ve looked at,” Dr. Cima says. “The nicotine and many of the compounds in tobacco smoke constrict the small blood vessels. You need those blood vessels to be open to bring blood down to the level of the healing wound.”

Sneaking a cigarette before surgery can mean a canceled operation. In some procedures, such as reconstructive cosmetic surgery with skin grafts, nicotine use raises the risk of a poor surgical outcome so much, Mayo Clinic tests patients for nicotine the day of the operation, and if the test is positive, will cancel the operation until the patient is nicotine-free.

What if I have sleep apnea?
Up to 1 in 5 older surgical patients have obstructive sleep apnea, and the breathing disorder has been associated with higher rates of post-surgery complications.  If you have sleep apnea, make sure your surgeon knows that. If you’re being treated with a continuous positive airway pressure machine, bring your CPAP machine with you for your hospital stay. And if you are at high risk of sleep apnea or worry about it, ask to be tested for sleep apnea before the operation.

“A lot of institutions now, including Mayo Clinic, are so concerned about sleep apnea that we actually screen for it in the postoperative period in the recovery room,” Dr. Cima says. “In certain patients, if they are high risk for undiagnosed sleep apnea, we have protocols in place here to admit them overnight for observation in a more intense care area such as monitored care, or we’ll have them evaluated in the hospital for sleep apnea and intervene earlier.”

Is there anything we can do to shorten my hospital stay?
There are several steps the medical team and patient can take to try to avoid complications that could lead to a longer hospital stay. Surgical site infections are a major preventable cause of prolonged hospitalization; a Mayo colorectal surgery study found that simply having patients shower with an antiseptic cleanser the day before and the day of surgery can help reduce infection risk.

“The most important thing from the patient’s point of view is to come into the surgery as `optimized’ as you can,” Dr. Cima says. “So that means, if possible, having lost weight or increased your lean muscle mass. It means getting better control of your diabetes, knowing that you’re on a stable regime with good sugar levels. It means, if possible, decreasing or stopping smoking all together.”

A minimally invasive procedure with a shorter recovery time may be an option.  Physicians have also rethought practices such as withholding food and confining patients to beds for a day or longer after surgery, Dr. Cima says. Now, patients may be given food the night after surgery. Thanks to other improvements such as less catheter use and new pain control methods that limit or eliminate opioid use, many are up and walking with help from a nurse the night after surgery, he said.

“We try to get your body back to its normal state as soon as possible,” Dr. Cima says.

Journalists: Sound bites from Dr. Cima are available in the downloads.

###

About Mayo Clinic
Recognizing 150 years of serving humanity in 2014, Mayo Clinic is a nonprofit worldwide leader in medical care, research and education for people from all walks of life. For more information, visit 150years.mayoclinic.org, MayoClinic.org or http://newsletter.carehubs.com/t/j-l-ilpttk-l-yd/.

MEDIA CONTACT:
Sharon Theimer, Mayo Clinic Public Affairs, 507-284-5005, Email: newsbureau@mayo.edu

The post Headed for the OR? Five Questions to Ask Your Surgeon Before the Operation appeared first on Mayo Clinic News Network.

1. Create new traditions. Schedule regular family walks during holiday break and weekends. You could even sign your family up for a local running event.
2. Manage your time. Plan your shopping, gift wrapping and other holiday or winter activities around your workouts. If you need to do a shorter workout, compromise by increasing the intensity.
3. Make working out convenient. Pull out an exercise DVD and exercise at home before work if you’re short on time. Once you get home from work, you’ll be happy that you completed your workout earlier in the day.
4. Keep track of your weight. Weigh yourself weekly during the winter. This will help you keep an eye on fitness and weight-loss goals.
5. Sign up for an accountability program. Chances are your workplace or local gym offer special exercise classes like the 12,000 Calorie Burner or Maintain – Don’t Gain programs. Register for a class to help you keep your fitness routine in check.
6. Follow the 80/20 rule. If you stick to eating healthy 80 percent of the time during the holidays, the other 20 percent isn’t going to do much damage. Eat in moderation, and stop feeling guilty.
   
7. Fill up on protein. Eat some protein before you go to a holiday party. Protein sticks with you longer and keeps you from having the urge to snack.
8. Don’t fast. Fasting usually backfires, leading to overeating at parties. Don’t try to save your calories. Stay in your routine and, again, eat in moderation.
9. Eat your veggies. Challenge yourself to fill up half of your plate with vegetables during your evening meals. And if you’re going to a holiday party, bring the veggie tray so you know it’s going to be there.
10. Ask yourself if the food is worth it. When choosing foods for your plate at family gatherings, work parties or buffet lines, always stop and ask yourself, “Is this food worthy?” Choose foods carefully and savor them.
11. Be active most days of the week. Try to participate in some form of exercise for 30 minutes a day, six days a week. This keeps your brain and body in the routine even though your exercise may vary in intensity level from day to day.

The post Limited Sunlight and Holiday Activities Make Winter Workouts Tough appeared first on Mayo Clinic News Network.

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