A Healthy Heart Begins in Childhood

High levels of blood pressure early in life track into adulthood and are associated with chronic disease. Diet behaviors are established during childhood, and more than 90 percent of children ages 4 to 18, already exceed recommended sodium intake limits. We know that sodium reduction can help keep blood pressure in check, but do we need to worry about sodium consumption even in children?

Elevated blood pressure rarely results in adverse clinical events in children. Despite this, increased blood pressure during childhood has been linked with the beginnings of subclinical cardiovascular disease (CVD), obesity, diabetes, atherosclerotic heart disease and stroke. Increased childhood blood pressure levels tend to trend toward even higher blood pressure in adulthood, raising the risk of blood pressure related CVD as these children become adults. 

A meta-analysis of thirteen studies showed that lower sodium consumption in children was associated with lower blood pressure. Since the early effects of increased blood pressure begin in childhood and taste preferences develop early, it is important to get children on the right track by keeping sodium levels down. It may be easier than it sounds, too. In one study, after just three weeks of eating lower sodium foods, children’s taste preferences changed enough so that they no longer preferred the higher sodium option. 

The Bottom Line: Reducing processed foods, supporting mandates for school lunch improvements, and encouraging fruit and vegetable consumption are all ways to help put children on the path to a healthier heart in the future. While ditching the salt shaker at the table is a great start, think beyond the salt shaker and take a look in your pantry for high-sodium culprits. Packaged food products are often filled with sodium to extend shelf life; encourage a diet rich in whole foods for a healthier heart. 

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Comfort Foods: Short-Term Boost, Long-Term Trouble

"Comfort foods" that contain a high amount of fat and sugar may temporarily stimulate the reward center of the brain, but what effect do they have on long-term mental health? Researchers sought to determine associations between diet and the hippocampus, an area of the brain responsible for mood regulation.

In the first human study of diet and hippocampal volume, researchers found a significant association between diet quality and the size of the left hippocampal region of the brain in older adults. This longitudinal study, which analyzed the diet quality of 255 participants, collected data once at a baseline time point, and again four years later. Information was gathered through MRI brain studies, food records and questionnaires collected at the two time points.

For this study, a healthy diet was defined as including more fresh vegetables, salad, fruit and grilled fish, while a Western diet included more roast meat, sausages, hamburgers, steak, chips and soft drinks. After a thorough statistical analysis, results showed that left hippocampal volume was significantly smaller in those consuming less nutritious foods and also in those consuming greater amounts of unhealthy foods.

This supports previous data suggesting that, while unhealthy comfort foods may make you feel better in the short term, these foods may actually be associated with an increased risk for depression and impaired cognitive ability in the long term.

The Bottom Line:  When feeling sad or stressed, think twice before reaching for a quick fix through foods high in sugar and fat. Instead, consider engaging in a stress-busting activity such as exercising, reading, calling a friend or listening to music. Additionally, fuel up with fruits, vegetables and complex carbohydrates for lasting energy. 

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Chew Your Food, Well

“Eat slowly” and “chew your food well” are common instructions you hear as a kid, but it may be important to heed that advice into adulthood. A new study shows that the more you chew, the better your body absorbs the nutrients and energy in your food.

A study was conducted by researchers at Purdue University, West Lafayette, Indiana. Researchers separated the study participants into three groups. Depending on the group, participants chewed almonds 10, 25 or 40 times. To test the absorption of the food, researchers measured the amount of fecal fat and energy lost.

Results showed that in participants who chewed the almonds more times, the smaller particles were absorbed into the digestive system at a faster pace than in those who did not chew the almonds as many times. The study found that with fewer chews, the larger particles were eliminated by the body. Dr. Richard Mattes, a professor in Food and Nutrition at Purdue University explains that, “Particle size [affects the] bio accessibility of the energy of the food that is being consumed. The more you chew, the less is lost and more is retained in the body.”

A separate study presented at the Institute of Food Technologies showed that there are many factors that can impact how efficiently the body absorbs energy from plant-based foods. Based on these findings, further studies are needed to understand the digestibility of plant-based foods.

Bottom line: In our fast-paced world, meal times are rushed and we rarely take the time to slow down and chew. Chewing your food more times can increase nutrient and energy absorption. Additionally, chewing more frequently can slow down your eating pace, allowing you to recognize when you are full and prevent overeating. Make meal times mindful by turning off distractions while eating and focus on thoroughly chewing each bite of food.

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The Benefits of Probiotics

Probiotics are the “good” bacteria that keep the gut healthy by helping to break down and digest food. Several studies suggest that probiotics are effective in alleviating infections and positively stimulating the gut’s immune system. Additionally, probiotics may have positive effects on those with digestive issues, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), and may help lower cholesterol.

Probiotics are found naturally in fermented foods and available in supplement form. Probiotics are found in fermented foods because the microorganisms (probiotics) are produced during the fermentation process. One of the easiest ways to consume probiotics is in fermented dairy products such as yogurt and kefir. These two items are easily found at your local grocery store; check the food label for the phrase “contains live active cultures” or “contains probiotics.”

Bottom line: Initial research demonstrates many possible benefits of probiotics, but further research is needed to confirm these findings. Fermented dairy products such as yogurt and kefir are a great way to consume probiotics, protein and calcium. Try non-fat or low-fat Greek yogurt with low-sugar granola for breakfast or a snack.

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The Breakfast Battle: Protein vs. Carb

We have been told many times that breakfast is the most important meal of the day, especially for growing kids. Breakfast provides the nutrients and energy needed to feel our best, and research shows that eating breakfast can aid in weight maintenance. New research suggests it is not simply eating breakfast that is important; the macronutrient composition of your breakfast choices matter as well.

Researchers from the University of Arkansas conducted a study comparing the effects of protein rich breakfasts versus carbohydrate rich breakfasts on metabolism, hunger and food choices in ten year old children. The children were split into two groups. The first group, called the protein group, was fed a breakfast consisting of 344 calories, 21 percent protein (about 18 grams), 52 percent carbohydrate and 27 percent fat. The second group, called the carbohydrate group, was fed a breakfast consisting of 327 calories, 4 percent protein (about 3 grams), 67 percent carbohydrate and 29 percent fat.

Over a period of four hours following breakfast, researchers measured the participants’ energy expenditure (the rate that the body is burning calories), carbohydrate and fat oxidation (the ability of the body to use these substrates), feelings of hunger and food intake. Participants who ate the protein rich breakfast had 16 percent higher fat oxidation and 32 percent higher carbohydrate oxidation at the end of four hours than the group that ate the carbohydrate rich breakfast. The participants in the protein group also reported feeling more satisfied and full than participants in the carbohydrate group.

Bottom Line: Breakfast should include a healthy balance of foods rich in protein, carbohydrates and healthy fat. Many breakfast options, i.e. cereal or pancakes, pack in a lot of carbohydrates with very little protein. Consider trying more protein-powered breakfast options such as a breakfast burrito with eggs and black beans, a tofu scramble, Greek yogurt with fruit and nuts, or oatmeal with chia seeds and a swirl of almond butter.

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Almonds Love Your Heart

The almond is a small tree nut that packs an impressive nutrient profile. Almonds are high in monounsaturated fats and vitamin E, a powerful antioxidant. They are also a great source of magnesium, which is essential for muscle contraction, bone and heart health. These health benefits are widely known, but new research reveals that the almond’s health benefits don’t stop there. Not only are these nutrient powerhouses cholesterol free, but they may even raise HDL (good) cholesterol in people with low levels.

More than half of patients with coronary artery disease have low HDL (good) cholesterol levels, despite having well-managed LDL (bad) cholesterol levels. A recent study measured the impact of almonds on HDL cholesterol in patients with coronary artery disease. Although the 150 patients studied had normal LDL (bad) cholesterol, measuring less than 100mg/dL, their HDL cholesterol was low, measuring less than 40mg/dL for men and 50mg/dL for women. Low HDL cholesterol indicates a higher risk for heart disease and stroke.

The patients were split into three groups. The first group was a control group that ate no almonds; the second group ate Pakistani almonds; and the third group ate American almonds. Over the course of twelve weeks participants ate ten grams of almonds every day, equal to about ten almonds. The almonds were eaten before breakfast in the morning.

Results showed that after twelve weeks, serum HDL cholesterol in both groups consuming almonds was 14-16 percent higher than their baseline levels. There were no changes in the participants’ body weight or blood pressure in any of the groups during the study.

Bottom Line: Try including more heart healthy almonds in your day. Add almonds to salads for an extra crunch, or swap peanut butter for almond butter on your morning toast. Delicious by themselves, almonds are also a great addition to fruit, yogurt and oatmeal. However you choose to eat them, almonds are a nourishing superfood to consider adding to your diet. 

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Create a Wellness Program that Lasts

According to a recent report by the Society for Human Resource Management, 70 percent of US employers offer general wellness programs. And while the implementation of health and wellness initiatives may seem daunting to some employers, five ideas borrowed from companies like Facebook and Zappos might give the remaining thirty percent encouragement that it can be done.

Look at your office space.  Is it in need of a redesign or possible renovation? Layout, wall and floor color, air quality, availability of natural light, and quiet spaces all contribute to employees’ mental, physical and emotional well-being. While renovations do cost money, the return on investment may well be worth it. After remodeling its office space, one company saw a 30 percent decline in sick days and a 40 percent increase in revenue with employee engagement consistently above 90 percent. The remodel included creation of an exercise room and ensured every office, hallway and conference area had some natural light. 

Look at what makes your employees unique. Get feedback from employees and identify true needs. Facebook has a Life@ program that caters to its diverse employee base by concentrating its wellness program on seven areas: community, convenience, family, finance, general health, personal growth and time away. Consideration about where program and services should be offered can also have positive results. Ask employees whether they prefer programs close to their residences or onsite at work.  

Identify your corporate culture. The goal is to create an organizational healthy way of life. Using wellness programs can strengthen employee relationships, create a teamwork atmosphere, foster confidence and engage the entire organization toward common goals. Zappos started small with creative challenges like, ‘take a picture of yourself and five team members doing a plank or yoga pose.’  Three years into its program, it now offers sports leagues and wellness adventures.

Be consistent. With so many great wellness programs available, employers should carefully review and promote health initiatives in a consistent manner. Regularly scheduled options should be available whether the wellness programs’ services are offered daily, weekly or monthly. 

Seek employee feedback and constantly evaluate. To truly be cost effective and beneficial, wellness programs need continual review of what works and what does not. Ideally, all employees should feel that they are a part of the corporate culture. It’s easy to implement a program; the challenge is to engage all employees. Discovering what employees enjoy is the key to a successful health and wellness initiative.

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Employers Uniquely Positioned to Create Behavior Change

A recent study by Cigna that looked at 200,000 customers in employer-sponsored plans between 2012 and 2014 found that people with chronic conditions caused by unhealthy weight, high blood pressure, high cholesterol and high blood sugar had much higher health care expenses underscoring the need for programs to control chronic disease. The total cost for an employee with no chronic conditions was $3,024 a year, while the total cost for someone with two or more chronic conditions was $11,940 a year. Overall, chronic conditions contributed to nearly half of all medical expenses in 2013 according to the study.

With businesses insuring nearly half of the US population, employers are at the front line in the battle to keep health care costs down and Americans healthy. Knowing that insurance is only part of the solution, companies have been helping to change employee behaviors. A number of organizations use wellness plans and programs to improve the overall health of their workforce and to prevent and control chronic diseases.

Cigna identified four healthy behaviors that are key to lowering health-related costs: smoking cessation, programs to maintain or improve BMI, programs to maintain or improve cholesterol, and chronic care programs. While some employers offer incentives to participate in wellness programs, others have had success with wellness programs that penalize employees for lack of participation. For example, one large employer encourages employees to get together and walk around the block but penalizes those employees who don’t with higher premiums. The rationale behind the penalties versus rewards argument is that if employees have their own money on the table, they will make better medical and health behavioral choices.

Employer-based wellness programs that change attitudes and behaviors, coupled with quality insurance plans, are reducing the high health care costs Americans will be facing as our population ages. At Wellness Workdays we work with organizations in various industries across the country to implement behavior change programs that improve employee health and reduce health costs. Contact us to find out how we can help your business create a culture of health.

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Healthy Workplace, Healthy Employees

Can healthy practices at your workplace help you maintain a healthy weight? The average American works at least forty-seven hours per week. Spending so many of our waking hours at the office makes the workplace a prime location for wellness intervention.

A new study published in the Journal of Epidemiology and Community Health studied the impact of workplace environment on the employee’s diet, physical activity level and body mass index (BMI). The researchers collected data on 1,538 people who answered surveys while in middle or high school during 1998 and 1999. Ten years later, the participants were asked to answer another survey. At the second survey, the average age of the participants was twenty-five years old. The surveys assessed each participant's height, weight, typical diet, moderate-to-vigorous physical activity and specifics about their workplace food, environment and location.

Results demonstrated that employees who identified three or more healthy factors at work, such as exposure to healthy foods in the break room or ease of being active, were less likely to be obese than those working at jobs with fewer healthy factors. About 17 percent of employees were obese in workplaces that encouraged healthy lifestyle habits, whereas 24 percent of employees were obese in workplaces that did not promote healthy practices. Workplace characteristics independently associated with weight-related outcomes included soda availability, proximity to a fast food outlet, living close to work, and perceived ease of eating a healthy diet or being active at work.

Bottom Line: Heavy workloads and approaching deadlines often cause employees to skip exercise or grab a meal that is convenient, rather than healthy. Employers can create an environment for their employees that promotes healthy lifestyle practices. If you're not sure where to start, a worksite wellness company can design a custom-tailored wellness program specific to the needs of your employee population.

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End the Food Fight

Could your weight be causing a food fight at the table? New research published by the American Pediatric Association looked at the association between parent and adolescent weight status and parent feeding practices, such as engaging in food pressure or food restriction.

The researchers analyzed results from two 2010 studies of kids' food consumption. More than 2,100 teens, whose average age was 14, took part in the studies along with 3,252 parents. The study found that when both parents and adolescents were at a normal weight, parents were more likely to pressure their adolescents to eat more. When parents and kids were overweight or obese, parents were more likely to restrict food.

Research shows that both of these feeding practices, eating pressure and food restriction, may lead a child to become overweight or obese, or engage in unhealthy eating behaviors such as bingeing, purging or restricting.

Bottom Line: Experts recommend that parents provide their children a variety of healthy food options and allow them to decide the amount that they eat. Parents can lead by example to encourage their children to engage in healthy eating behaviors and physical activity.

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