What if I told you there was a way to not only deal with your health problems but also feel full of life and energy? I want to give you information and start conversations that will help you make the best choices for your health when it comes to nutrition, exercise, mental health, and sleep.
Your choices ultimately determine your health, and I'm here to help you make good ones. I know that systemic factors like having access to healthy food and safe places to be active also play a role.
We often turn to medicine for quick fixes, like pills or treatments, to fix problems that may have built up over time. Even though modern medicine is very useful, it can't fix everything. If you only take medication and don't make any changes to your lifestyle, you could run into new problems, like side effects or rising healthcare costs. In 2019, obesity-related costs were almost $173 billion a year (CDC, 2023).
Who's in Charge of Our Health?
When there is a lot of conflicting information about what is "healthy," it can be hard to know what to believe. A lot of us have problems with the system, like not being able to get enough healthy food or time to work out. But the choices we make every day, like what we eat, how much we move, and how we deal with stress, have a big impact on our health. If you don't pay attention to these choices, you could get very sick, like with diabetes, high blood pressure, or heart disease. Recent data shows that 40.3% of U.S. adults are obese (CDC, 2023–2024).
A health crisis that is getting worse
The obesity epidemic in the United States is getting worse. The Centers for Disease Control and Prevention (CDC) says that in 2023, 23 states had an adult obesity rate of 35% or higher. This is a big change from ten years ago, when none of these states had this problem. More than 40% of adults in the US are obese, and the rates are even higher for Black (49.9%) and Hispanic (45.6%) adults. 19.3% of kids and teens are obese, which is three times more than in the 1970s. These trends, along with the fact that 35% of adults don't get enough sleep and 20% say they often feel mentally distressed, show how important it is to put health first.
The 2023 Adult Obesity Prevalence Maps for 48 states, the District of Columbia (DC), and three U.S. territories show the proportion of adults with obesity. Check out your state.
The 2023 Adult Obesity Prevalence Maps for 48 states, the District of Columbia (DC), and three U.S. territories show the proportion of adults with obesity.
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Eating well and moving around a lot don't have to be hard. Making small, long-lasting changes, like eating whole foods instead of processed ones or going for short walks, can have a big effect. Here are some tips that are based on evidence to help you:
| Category | Recommendations |
|---|---|
| Nutrition | Eat at least five servings of fruits and vegetables every day. Choose whole grains, and cut back on added sugars and sodium. |
| Fitness | Try to get 150 minutes of moderate-intensity aerobic activity each week, like brisk walking. Also, do muscle-strengthening exercises twice a week. |
| Mental Health | Use relaxation techniques to deal with stress, stay in touch with people you care about, and ask for help if you need it. |
| Sleep | Get 7 to 9 hours of sleep every night, stick to a regular sleep schedule, and make your bedroom a relaxing place to be. |
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