Lifestyle medicine in Washington

There’s no universal number for how much you should weigh — your ideal weight depends on factors like height, age, gender, body composition and overall health. 

While tools like body mass index (BMI) or ideal body weight (IBW) can offer general guidelines, they don’t account for muscle mass, bone density or individual lifestyle. For example, someone with a high level of muscle might weigh more but still be in excellent health.

Instead of focusing on a specific number, it’s more helpful to aim for a healthy weight range that supports your energy levels, physical performance and long-term wellness. 

Online calculators can provide personalized estimates, but the best approach is to prioritize healthy habits like balanced nutrition, regular exercise and good sleep — these will guide you toward a weight that’s right for your body.

How much exercise is healthy for you depends on your age:

• Children age 3 to 5 should be active throughout the day through play and movement to support healthy growth and development. 
• Kids and teens age 6 to 17 need at least 60 minutes of moderate-to-vigorous physical activity daily, including aerobic, muscle-strengthening and bone-strengthening exercises at least three times per week. 
• Adults age 18 to 64 should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity weekly, plus muscle-strengthening exercises on two or more days. 
• Adults over 65 follow similar guidelines: 150 minutes of moderate aerobic activity weekly and strength training twice a week, but should also include balance-enhancing exercises to help prevent falls and maintain independence.

The exercise that burns the most calories is running, especially at a fast pace. On average, a person weighing around 155 pounds can burn over 800 calories per hour by running at a steady pace.  

Other high-calorie-burning exercises include:  

• Circuit training
  
• Cycling
  
• HIIT (high-intensity interval training)
  
• Jumping rope
• Swimming

These workouts engage large muscle groups and elevate your heart rate, which increases energy expenditure. 

The exact number of calories burned depends on your weight, workout intensity, duration and fitness level. If you're short on time, HIIT workouts are especially effective for burning calories quickly while also improving cardiovascular fitness.

To lower your cholesterol, focus on lifestyle changes that support heart health. 

Start by eating more soluble fiber, which helps reduce LDL (“bad”) cholesterol. Good sources of fiber include:

• Apples
  
• Beans
  
• Brussels sprouts
  
• Oats

Replace saturated and trans fats with healthy fats such as those found in:

• Avocados
• Nuts  
• Olive oil
  
• Fatty fish (like salmon and mackerel) 

Regular exercise, even just 30 minutes a day, can raise HDL (“good”) cholesterol and improve overall cardiovascular health.

Avoid smoking and limit alcohol intake, as both can negatively impact cholesterol levels. 

If lifestyle changes aren’t enough, your doctor may recommend medications or supplements like plant sterols or omega-3s.

Always consult a health care provider before starting any new regimen to check that it’s safe and effective for your individual needs.

The carnivore diet is a highly restrictive eating plan that involves consuming only animal-based foods, like:

• Eggs
  
• Fish
  
• Meat
• Some dairy products

Meanwhile, the diet completely excludes all plant-based foods, including:

• Fruits
• Grains
  
• Legumes
• Nuts
• Seeds
  
• Vegetables

The goal is to cut out carbohydrates entirely, which forces the body to burn fat for energy instead of glucose. 

Supporters claim it can lead to weight loss, reduced inflammation, better blood sugar control and improved mental clarity.

However, health experts caution that the diet may lead to nutrient deficiencies and long-term health risks due to the lack of fiber, vitamins and antioxidants found in plant foods. These risks include:

• Colorectal cancer
  
• Digestive problems like constipation
  
• Heart disease
• Muscle cramps from electrolyte imbalances
• Potential strain on kidney function 

It’s considered more extreme than other low-carb diets like keto or Atkins and should be approached with care, ideally with guidance from a professional nutrition specialist.

The ketogenic or “keto” diet is a high-fat, very low-carbohydrate eating plan designed to shift your body into a metabolic state called ketosis. In ketosis, your body burns fat instead of glucose (the sugars you get from carbs) for energy, producing ketones that fuel the brain and other organs.

A typical keto diet consists of about 70-80% fat, 10-20% protein and 5-10% carbohydrates.

Foods commonly eaten on a keto diet include:

• Avocados
  
• Cheese
  
• Eggs
• Fish
• Healthy oils
  
• Meats
  
• Nuts

Meanwhile, carb-rich foods are avoided, like:  

• Bread
• Fruits
  
• Pasta
• Starchy vegetables

Originally developed to help manage epilepsy, the keto diet has gained popularity for its potential benefits in weight loss, blood sugar control and improved energy levels. 

However, it’s a restrictive diet and may not be suitable for everyone, especially long-term, so it’s best to consult a health care provider before starting.

The Mediterranean diet is a heart-healthy eating pattern inspired by the traditional cuisines of countries bordering the Mediterranean Sea, such as Greece, Italy and southern France. 

The diet emphasizes whole, minimally processed foods and healthy fats like:

• Extra virgin olive oil
  
• Fruits
• Legumes
  
• Nuts
  
• Seeds
  
• Vegetables
• Whole grains

Fish and poultry are preferred over red meat, and dairy is consumed in moderation. Red wine may be included in small amounts, typically with meals. 

This diet is rich in fiber, antioxidants and omega-3 fatty acids, and has been linked to a lower risk of heart disease, stroke, type 2 diabetes and certain cancers.

It’s not just a diet — it’s a lifestyle that encourages mindful eating, regular physical activity and enjoying meals with others.

The paleo diet, also known as the “caveman” or “hunter-gatherer” diet, is based on the idea of eating like our ancestors from the Paleolithic era — roughly 2.5 million to 10,000 years ago. 

It focuses on whole, unprocessed foods that could be hunted or gathered, such as:

• Eggs
  
• Fish
  
• Fruits
  
• Lean meats
• Nuts
  
• Seeds
  
• Vegetables  

The diet avoids foods that became common with modern agriculture, including:  

• Dairy products
  
• Grains
• Legumes
• Processed foods 
• Refined sugar

Supporters of this diet believe that our bodies are better suited to this ancestral way of eating and that it may help reduce inflammation, support weight loss and improve blood pressure, cholesterol and triglyceride levels.

However, health experts caution that eliminating entire food groups like grains and dairy can lead to nutrient deficiencies if not carefully managed.

Concerns include missing out on nutrients that can affect long-term heart and digestive health, like:

• Calcium
• Fiber
• Vitamins found in whole grains, legumes and low-fat dairy

Electrolytes are minerals in your body, such as sodium, potassium, calcium and magnesium, that carry an electric charge and play a key role in maintaining essential functions. 

They help regulate fluid balance, support nerve signaling, control muscle contractions (including your heartbeat) and maintain proper pH levels.

When you sweat, become dehydrated or lose fluids due to illness, your electrolyte levels can drop, leading to symptoms like fatigue, muscle cramps, dizziness or irregular heartbeat.

Replenishing electrolytes through food, drinks or supplements is important, especially during intense exercise, hot weather or illness.