Breaking Free: 10 Modern Plagues Holding Us Back

As we recount the ten plagues that Hashem brought upon the Egyptians to free the Israelites from slavery, we might ask ourselves today: What are the chains that imprison us personally, hindering our physical and mental freedom?

1. Stress - Our fast-paced lives and daily pursuit of perfection—whether at work, as parents, or in any role we play—introduce significant stress. Let go of the pressure. Focus on the positives each day, be grateful for what you have, and channel your energy towards positive things. Stress impacts health, and reducing it can lead to better well-being.

2. Sedentary Lifestyle - Sitting for extended periods can harm your back. Develop habits of getting up and walking around. Opt for stairs over elevators. Consider parking your car further away to intentionally insert a few minutes of walking into your daily schedule. Adopt hobbies you enjoy, like volleyball, tennis, Pilates, or surfing. Any activity will boost your blood flow, reduce disease risks, and make you feel vibrant and energetic.

3. Junk Food - A common term in our daily lives, junk food is not officially recognized by health organizations. It comprises fast food with high fat, sugar, and calorie content, offering no nutritional benefit (empty calories). Learn to live alongside it, reduce your intake, and if tempted by a ‘treat,’ consider it a one-time event and quickly return to routine.

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4. Fast Eating - The number one rule for a balanced meal is to eat slowly. Rushing through meals to move on to the next thing leads to health issues like weight gain. Eating quickly means not focusing on the act itself, preventing the feeling of satiety. When you eat, set aside your phone, focus on your meal, and remember that an ideal meal time is about 20 minutes.

5. Self-Blame - When we fail to lose weight or achieve desired results, we often blame ourselves for not acting ‘properly.’ If you find yourself self-blaming, show yourself the same forgiveness you would offer others in the same situation. Surround yourself with uplifting people who help you see clarity.

6. Emotional Eating - Emotional eating isn't about hunger. No amount of calories will satisfy emotions. Stress, distress, or emotional triggers can lead to feeling out of control. How can you regulate emotional eating? Maintain balanced eating habits so you don’t feel deprived during emotional times. Stock your home with healthy food. Recognize when you’re emotionally eating, breathe deeply, and think positively. Consider what could improve your mood: a call, a short walk, a shower, etc.

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7. Daily Weighing - Our weight doesn’t always reflect our body fat percentage. Approximately 20% of overweight individuals are ‘thin,’ due to high lean body mass. These are metabolically healthy people, appearing fit and energetic. Starting a weight loss journey? Avoid daily weighing as it can become obsessive. Weight fluctuates due to body water balance. Choose a consistent day and time each week to weigh yourself for progress tracking, without being a slave to the scale.

8. Fear of Fats - A common misconception is that fats lead to weight gain. Don’t blame butter for what bread or matzah did. Excessive carb intake raises insulin levels, which hinders fat breakdown and stores sugar as glycogen and eventually as fat. A ketogenic or low-carb diet aids diabetes management by reducing carbs and lowering insulin, allowing fat breakdown. Diabetics can monitor this with continuous glucose monitors.

9. Sugary Drinks - These beverages are addictive, unhealthy, cause fatigue, and raise blood sugar levels. Numerous studies link excessive sugar consumption, especially in drinks, with obesity, diabetes, liver and kidney damage, heart disease, and high blood pressure. Remove them from your diet. For variety with water, add mint, sliced cucumber, and lemon balm for flavor and health benefits.

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10. Finally, Stop Comparing Yourself to Others – Familiar with the saying ‘the grass is always greener on the other side’? Stop comparing yourself to others; they're likely comparing themselves to you too. Aim high and measure yourself against your own capabilities. Focus on your achievements, pat yourself on the back for successes like eating balanced meals, adopting healthy habits, committing to physical activity, and managing stress. Good luck.

Adina Bachar is a diabetes and ketogenic nutritionist at DMC Diabetes Treatment Center, author of 'The Ketogenic Diet', and the chair of the Atid Association.