By Lucy Wyndham
UNDATED, N.D. (NewsDakota.com) – North Dakota’s obesity rates have increased steadily over the last decade, data from County Health Rankings reveals. Obesity rates in Renville County increased by 13%, while Barnes, Renville, Stark, LaMoure, and Hettinger counties also saw the largest rises in obesity rates in the state. Bottineau, Logan, Steele, Grant, and McHenry, on the other hand, saw smaller increases in obesity percentages.
Beating obesity
North Dakota has the 11th highest adult obesity rate in the entire U.S. Around 33.9% of adult North Dakotans have a body mass index (BMI) of 30 or greater, while almost 14% are in either poor or fair health. Indeed, obesity poses a host of health risks, including, high blood pressure, stroke, heart disease, and type 2 diabetes (nearly 10% of adult North Dakotans have type 2 diabetes). Exercise, in particular, plays a key role in reducing obesity rates, as well as lowering risk of health issues. The CDC recommends adults do at least two and a half hours of moderate-intensity cardio (like walking) per week, or one hour and fifteen minutes of vigorous intensity cardio (like jogging or running) per week.
Maintaining a healthy diet
A healthy diet can also help protect against weight gain. This means filling up on whole grains, nuts, vegetables, fruits, along with healthy protein like beans, tofu, and fish, while limiting processed foods and drinks. Many people, however, also experience food cravings, which result in overeating sugary, salty, or fatty foods. In fact, 97% of women and 68% of men have been found to experience food cravings. Stress and boredom, in particular, are common drivers of cravings, so it’s important to become mindful of these emotions and find healthy ways to deal with them. Deep breathing, for example, can shift emotional state and minimize craving intensity. Scented candles are also a useful tool in this regard. Lighting a lavender candle, for instance, can further help clear the mind and combat cravings.
Lifestyle factors to blame
A number of lifestyle factors are responsible for growing obesity rates across the country. In particular, North Dakota has the 23rd highest inactivity rate nationwide (23%) with almost 23% of North Dakotans living sedentary lifestyles. Additionally, North Dakotans earn an average of $64,577 a year, $1,135 less than the nationwide annual average of $65,712 — people who earn less are consequently less able to afford healthy lifestyles. Poor sleep is another key obesity driver as it interferes with hormones and increases appetite. Over 30% of North Dakotans say they don’t get enough sleep.
“In the latest numbers we have states now that are starting to show greater than 35% … a good portion of the map is now in the 30%-35% range and only a handful of states are in the 20%-25% range”, comments cardiovascular and exercise physiologist, Dr. Evan Matthews, on the nation’s growing obesity rates. In addition to North Dakota, every other state experienced at least a 1% growth in obesity over the last ten years — except Florida where obesity rates stayed the same at 26%.