What is a healthy weight and how do you achieve it?

It has been common knowledge for years that by maintaining a healthy weight, eating a healthy balanced diet and to exercising regularly, you are at lower risk of heart disease, stroke and type 2 diabetes than if you are overweight (having a high percentage body fat).
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It is however really necessary look deeper at this and ask: ‘What is a healthy weight?’ 

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The NHS have a BMI index which is a guideline but doesn’t account for muscle mass or body type (whether the person in question is endomorph, ectomorph or mesomorph) and people who fall out of the range may actually have a healthy percentage body fat for their body type. Whereas a very slim person may be eating low calorie foods which are laden with chemicals and not necessarily actually be healthy. Generally, if someone is comfortable with their weight with good health, positive self-esteem and optimal energy levels then they are at a healthy weight.
The days of believing that your inherited genes control your weight/health are now gone and it has been scientifically proven that our bodies are all capable of adjusting to our external environment and respond accordingly to anything taken internally. This is shown by ‘Epigenetics’ which is the study of changes in gene activity that do not involve alterations to the genetic code. Patterns of gene expression are governed by cellular material known as the ‘epigenome’ and this instructs your genes to switch on or off. Therefore, the saying ‘we are what we eat’ is very significant and we can make a difference and take control of our bodies and health.
We are energy beings and our food is a source of energy. Every cell in our body is laden with genetic material known as DNA (deoxyribonucleic acid) which is stored in the nucleus of every living cell. DNA contains the instructions that make up who we are and these instructions can be changed by messages coming from outside the cell (the environment) and although our DNA doesn’t change, thousands of variations of a single gene are possible and a single gene can be quickly switched on or off so what, when and how you eat and drink (and any food supplements you take) can change the way certain parts of your DNA are read and implemented. So, even if you have a predisposition to obesity or other health problems, you can make them ‘inactive’ just by improving your diet and lifestyle which subsequently changes the behaviour of the cells in your body. When these genes are switched on or off they stay in this state when passed to the next generation so it is of high importance for would-be parents to be nutritionally aware.

​Some example of foods changing gene expression are as follows:

• Eating a variety of vitamins from fruit and vegetable will help your body to heal itself.
• B vitamins prevent mutations so keep DNA healthy.
• D vitamins inhibit DNA damage from occurring.
• E vitamins prevent DNA damage and may even repair damage already occurred.
• Antioxidants (A, C, E and Beta-carotene) silence oncogenes (cancer causing genes) and increase expression of cancer suppressor genes.
• Phytochemicals (in fruit and vegetables) directly influence our DNA in a positive way.
• Reservatol (found in cacao powder) activates longevity genes.
• Anthocyanins (berry components) protect DNA.
• Capsaicin (active components of chilli and hot peppers) protects DNA from damage.
• Ellagic acid found in strawberries, grapes and raspberries neutralises carcinogens before they damage DNA.
• Refined sugar binds to cells and triggers release of chemicals which can cause autoimmune conditions.

Another factor to take into account is the emotional state of the individual. If an individual is emotionally content with their body image, their stress levels will be lower, confidence levels higher and they will intuitively eat what they need. Mental and emotional health can certainly contribute towards erratic eating habits and overeating. By identifying an underlying emotional issue and treating with flower essences, a subtle change in mood state and eating patterns may occur.
Exercise is also of significance and as well as helping to maintain a healthy weight, Overall benefits of regular exercise include:

• Reduction in risk of cardiovascular (heart) disease.
• Increased mental alertness.
• Increased ability to cope with daily tasks.
• Improved mental wellbeing, confidence and self-esteem.
• Improved balance therefore reducing the risks of falls.
• Maintenance of bone density (which naturally decreases with age).
• Reduction in age-related decline of healthy muscle tissue.

A little physical activity is better than a sedentary life style and adults really benefit from daily exercise – even as little as 15 minutes daily walking. Moderate physical activity such as brisk walking is often encouraged to improve or maintain heart/lung function, as is any activity which involves using weights or working against a resistance to strengthen the muscles such as swimming, aqua aerobics, bowls, gardening. In addition, any exercise which improves balance and coordination such as Yoga, Tai chi and Chi Gong is highly beneficial and improves muscle tone too.
A health tip suggestion would be to have a smoothie or fruit/vegetable juice as a substitute for your usual snack or even breakfast (or another meal) as this will ensure that a high percentage of your vitamin and mineral requirements are met and if necessary add a flower essence to help with any emotional issues linked to eating behaviour. Combine this with regular walking or exercise you enjoy and your body will soon feel the benefits.

Wishing you well!

Lisa Elmore