Fight Inflammation with Flavonoids

We all know that fruits and vegetables are good for us, but what exactly are the disease-fighting compounds that make them so great? Anthocyanins and flavanols are part of the flavonoid family of disease-fighting phytochemicals found in plant foods. Evidence suggests that flavonoids may help decrease inflammation in the body and protect against certain chronic diseases including cardiovascular disease, diabetes, some cancers, Parkinson disease and cognitive decline.

Research shows that higher anthocyanin and flavanol intake is associated with lower levels of inflammation in the body. This anti-inflammatory effect may contribute to the decreased risk of chronic disease associated with high intakes of flavonoids. In food-based analyses, higher intakes of apples, pears, red wine and strawberries were associated with a lower inflammation score.

To help further understand the protective role of flavonoids, researchers analyzed the intake of 2,375 Framingham Heart Study Offspring Cohort participants. Using food frequency questionnaires, researchers calculated each participant’s intake of total flavonoids and their classes (anthocyanins, flavonols, flavanones, flavan-3-ols, polymers and flavones). The researchers also measured the participant’s individual inflammatory biomarkers to determine the amount of inflammation in the body.

Bottom Line: Anthocyanins and flavanols are powerful disease-fighting phytochemicals that may help reduce chronic disease risk by decreasing inflammation in the body. Fruits and vegetables are packed with these phytochemicals; to reap the benefits, include a variety of fruits and vegetables in your diet. A good rule of thumb: strive for at least five servings of fruit and vegetables per day, and aim to include at least two different colored fruits and/or vegetables with each meal.

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Beyond ROI -- Employers Use VOI to Measure Wellness Program Success

A new report from the International Foundation of Employee Benefit Plans finds employers are measuring wellness program success using Value on Investment (VOI) in addition to Return on Investment (ROI). More than one-quarter of organizations are measuring their wellness program success with traditional ROI while half are using at least one VOI measure to track success. VOI measures include employee engagement, turnover, absenteeism, productivity and recruitment/referral rates.

The report compared organizations achieving positive wellness VOI with the average organization that only offered wellness initiatives. It found that organizations with positive wellness VOI provide a wider range of wellness offerings than other organizations. These offerings include fitness and nutrition programs, screening and treatment options, social and community events, stress and mental health guidance, and purpose and growth plans. Positive VOI wellness programs are also more likely to use a wide variety of wellness communication channels to reach employees such as seminars, speakers, testimonials, books, brochures, health fairs, peer groups, mentors and social media.

The study found that employers with a strong VOI approach wellness more holistically than traditional ROI focused wellness programs and offer initiatives including flexible work hours, stress-management programs, staff outings and charity drives.

When companies measure ROI, they fail to capture the larger effect employee health initiatives have on the business as a whole, but VOI allows companies to assess how their wellness strategy affects goals such as engagement, productivity and absenteeism.

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Visit Wellness Workdays for more information about our worksite wellness programs. Check out our News & Events page to learn about our June 7 webinar and check back frequently for additional webinars, including a session on VOI. Dates to be released soon.

Build a Competitive Business with Wellness

Employees are an organization’s greatest asset. For this reason, employers should deploy the same amount of resources for employee wellness programs that is put toward building their business. Wellness programs should no longer be used as a mere enticement for recruitment of new talent but should instead be viewed as a necessity to be competitive in business.

Now is the time for employers to embrace wellness as a cost saving measure. Employers spend approximately $93 billion per year on obesity and related chronic diseases. In addition, the indirect costs of ill health may be several times greater than these direct medical costs. To compound matters, the US workforce is aging. By 2018, nearly one-quarter of the workforce will be 55 years or older. And, unfortunately, as employees age their health risks increase.

According to the CDC, 117 million Americans – or roughly half of US adults – have at least one chronic disease and one-quarter have multiple chronic conditions; and rates are expected to increase for certain illnesses. By 2050, the number of adults with diabetes could double or triple. And it’s not simply physical health that employers need to worry about. Approximately 18 percent of the population suffers from a diagnosable mental illness and a global analysis found that depression, anxiety and stress are rapidly increasing. These disorders take a toll on energy, focus and mood, in addition to causing increases in absenteeism due to doctors’ visits and sick days.

Newcomers to the workforce are affecting the landscape as well. The millennial generation who favor independence, leadership, creativity and a healthy work-life balance also favor wellness. Success in this new world will depend on an employer’s ability to maintain older, experienced workers, keep health care costs down and satisfy the ideals of the incoming generations.

To maximize the benefit of wellness programs consider the needs of your employees, the unique structure of your organization and available resources. According to Harvard University researchers, wellness programs returned over $3.00 in health care savings for every dollar that the company invested. Further, it is estimated that an improvement in mental health would save companies $21.6 billion due to reduced absenteeism alone. And a recent report in the Economist found that 89 percent of employee respondents believe that wellness programs improve their well-being and happiness.

Employers and management need to embrace the notion that it is not fiscally prudent to put employee health on the back burner; employee well-being is the foundation of a successful company. When a business employs a healthy, satisfied and engaged workforce, productivity goes up, influence expands, health costs decline and profits increase.

At Wellness Workdays, our comprehensive wellness programs encompass total well-being. We work with organizations across the country to develop programs that target the specific needs of each workforce – from physical and mental health to emotional health and fiscal fitness. A number of our programs involve spouses and children, which enables us to develop healthy employees and healthy families. Let us help you make your organization healthy in every dimension.

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Mealtime Approach for Individuals with Dementia

Malnutrition and dehydration are common among those living with dementia; studies have shown that up to 45 percent of those living with dementia experience poor food intake and subsequent weight loss. Malnutrition and dehydration can negatively impact quality of life, but new research shows taking a different approach to mealtimes can help.

In this study, the research team reviewed and assessed the effectiveness of 56 interventions aimed to improve or maintain the food and drink intake among more than 2,200 people with dementia. The team reviewed various intervention methods including changing the color of eating utensils, increasing exercise, playing music, family-style eating and boosting the social aspect of eating. In addition, the researchers looked at whether education for caregivers and behavioral interventions, such as giving encouragement for eating, would have a positive impact.

There were no clearly effective or ineffective interventions identified. The interventions that proved promising included having family-style meals, social interaction during meals, longer mealtimes, music during mealtime and having snacks available throughout the day. While more research is needed to confirm these results, it is evident that there are many elements to consider when feeding individuals with dementia.

Bottom Line: Malnutrition and dehydration can negatively impact the quality of life for those suffering with dementia. While there isn’t a one-size-fits-all intervention, social interaction, engagement, meal patterns, meal timing and atmosphere can all play a role in the nutritional well-being and the quality of life for those suffering with dementia or cognitive decline. If you are caring for a loved one with dementia, make sure meals are served in a calming atmosphere with music, provide access to snacks, extend meal times and offer social interaction during meals. 

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Consistent Sleep Patterns Cut Calories

Poor lifestyle habits during childhood often continue into adulthood. Evidence shows that obese children are seven times more likely to become obese adults compared to normal weight children. Obese children are also at an increased risk of insulin resistance and metabolic syndrome. While an unhealthy diet and lack of exercise can lead to weight gain and excess abdominal fat, research indicates poor sleep habits can contribute to the problem.

A recent study examined data from 324 adolescents who participated in the Penn State Child Cohort examination and investigated the association between objectively measured habitual sleep duration (amount of time asleep), habitual sleep variability (variability in sleep schedule), and energy and snack intake in adolescents. Participants were required to complete the Youth/Adolescent Food Frequency Questionnaire to obtain the daily average total calories, protein, fat and carbohydrate intake. In order to measure sleep, each member wore an activity device on their non-dominant hand to track sleep duration over eight consecutive nights. The average sleep duration from the seven-night span was used for habitual sleep duration and any variation was used for habitual sleep variation. Abdominal fat was also measured.

The results showed that increased sleep variability was associated with higher energy intake, particularly from carbohydrates and fats. For example, with a one-hour increase in sleep variability there was a 170 calorie increase in total daily caloric intake. Higher sleep variability was also associated with increased snack consumption after dinner.

Bottom Line: Healthy habits begin during childhood. Maintaining a regular sleep pattern promotes mental and physical well-being for children and adults. Try setting a goal for your whole family at the beginning of the week to keep a reasonable bedtime. Promote a restful environment by turning off all electronics, making sure the room is dark and setting a comfortable temperature. Thirty minutes before bedtime, try calming activities with your kids such as simple yoga poses, stretching or reading.

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Manage Your Weight with Yogurt

Yogurt and other dairy products have recently been making quite the buzz in the world of health and nutrition. One day you might hear that full fat milk and high sugar yogurts contribute to obesity, while the next day you hear they are the key to maintaining a healthy weight. The truth is that yogurt itself might be unique from other dairy products and, depending on which kind you choose, could be quite beneficial to your health.

A team of researchers summarized a number of studies that demonstrated the benefits of yogurt. Yogurt is processed differently than milk and cheese; nutrients like B vitamins, protein, riboflavin, calcium, potassium, magnesium and zinc are all more heavily concentrated in yogurt than in other forms of dairy. Studies showed that those who eat yogurt on a regular basis tend to have an overall healthier diet than those who do not consume yogurt. Yogurt also contains probiotics, which research shows may play a major role in healthy digestion and immunologic function.

Several previous randomized control trials demonstrated how yogurt influences weight loss. In one study, researchers divided 34 obese participants into two groups: the intervention group consumed a 6-ounce serving of yogurt three times a day while the control group consumed a 6-ounce gelatin placebo three times per day. Both groups followed a calorie-restricted diet. The yogurt intervention group experienced a 33 percent greater weight reduction than the other groups, as well as a 60 percent greater loss of body fat mass.

So what is it about yogurt? Researchers believe it might have to do with the bioavailability of nutrients in yogurt. Calcium, which is also more concentrated in yogurt, may play a role in reducing lipogenesis and overall weight gain. A high protein yogurt is a great filling snack that may help prevent overeating at meals.

Bottom Line: While the benefits of yogurt are still being explored, there’s no shortage of evidence that shows consuming yogurt can promote a healthy weight. It is important to read your labels; fruit-flavored yogurts tend to be high in added sugar. If you’re looking for a filling snack, opt for Greek or Icelandic-style yogurts, which are higher in protein, helping you stay fuller longer. 

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Eat More Beans

We’ve all heard that legumes such as pinto beans, chickpeas and lentils are good for us. Now there is stronger evidence that legumes can help control appetite, reduce cravings and promote weight loss.

Researchers at the Institute of Nutrition and Health Food at Tongji University studied the effects of α-galacto-oligosaccharides (α-GOSs), a prebiotic derivative of legumes, on appetite, fat loss and inflammation in 88 healthy, overweight adult subjects. Individuals were randomly divided into four groups -- a control group that received a placebo, or one of three treatment groups, each receiving different doses of α-GOSs. The doses contained similar amounts of α-GOSs found in ¾ - 2 ¼ cups of beans. The participants drank 250 mL of oolong tea twice per day for two weeks. The treatment group’s tea contained the specific dose of α-GOSs, while the control group drank a placebo tea containing dried glucose syrup. The participants' appetites were measured before and after meals using a visual analog scale that rated hunger, fullness, satiety, desire to eat and prospective consumption. Food intake and measures of fat loss were recorded. Markers of inflammation and levels of abdominal discomfort were also measured.

The researchers found that those who received the α-GOSs had significantly higher levels of satiety and fullness that lasted up to four hours, as well as significantly lower levels of hunger, desire to eat and prospective future consumption of food. In addition, the gut biome of the treatment groups had significantly increased in numbers of Bifidobacteria, a beneficial type of bacteria associated with promoting a healthy weight. Markers of inflammation were significantly lower in the treatment groups as well, and the treatment was well-tolerated by the participants.

Bottom line:  We may one day see effective treatments for obesity using α-GOSs in supplement form. But who needs a supplement when you can get α-GOSs from your food? Enjoying ½ to one cup of legumes per day may help regulate appetite and shift the gut biome toward one that supports healthy weight maintenance.

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