Benefits of Adding Wellness to Your Workplace

A growing library of over 200 scientific-based studies cite the beneficial aspects of introducing a wellness program at your workplace. These studies show that not only will wellness initiatives promote healthful habits, but they will also produce a positive return on investment (ROI).

The environment at any workplace, positive or negative, will impact employees. Considering that adults spend the majority of their waking hours at work, it is beneficial to promote a positive, encouraging work environment. This goal is made increasingly more accessible by the implementation of a worksite wellness program.

Worksite wellness programs benefit employees by increasing their overall well-being, while also promoting healthy eating, weight loss, increased physical activity, decreased stress levels and greater stamina. Employers can also benefit. Research shows that employers can enjoy reduced health care costs, lower rates of illness and injury, higher productivity, a boost in morale, and enhanced recruitment of future employees. In 2002, the US Department of Health and Human Services reported that workplaces with physical activity programs boasted lower health care costs, lower short-term sick leave and an increase in employee productivity.

Bottom Line: Worksite wellness initiatives are known to promote healthier behaviors among employees and employers, and recent studies show that these programs exude positive benefits across the board. Implementation of a wellness program can help employees make sustainable, healthy lifestyle changes while also fostering a positive environment in the workplace. 

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College Students Can Skip the Supplements

Americans spent over 28 billion dollars on dietary supplements in 2010, despite a lack of federal regulation and the ongoing debate regarding supplement effectiveness. Dietary supplement consumption by U.S. college students is greater than in the general adult population. A recent study assessed the prevalence of supplement use in this population and the reasons behind dietary supplement use.

In a study of more than 1,000 students at five universities in the United States, sixty-six percent of college students reported dietary supplement use. The top reason cited for taking supplements was to improve general health. However, it has not been shown that these supplements provide any actual health benefit unless a deficiency is demonstrated. Vitamin C was listed as one of the top supplements consumed, despite the fact that only one to two percent of students in this age group are deficient in Vitamin C. 

Other reasons for taking dietary supplements were to increase both energy and muscle strength. However, supplements have not been shown to improve energy or increase muscle strength.

Reviews of the literature have shown little benefit from vitamin or mineral supplements in healthy adults. The financial cost and risk of harmful side effects from overuse, such as liver or kidney damage, do not justify regular consumption. Additionally, students may incorrectly think that these supplements make up for unhealthy lifestyle choices.

The Bottom Line:  Dietary supplements in healthy young adults are unlikely to improve general health or to increase energy. Before beginning a dietary supplement, it is best to speak with your healthcare provider to assess need. Instead of using supplements, aim to eat a balanced, healthy diet that meets calorie needs and engage in regular physical activity to improve health and increase energy levels.

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Lengthen Your Lifespan with Lifestyle Changes

The lengthening of telomeres has been shown to alter the effects of health, stress management, longevity and social support. Telomeres protect the ends of chromosomes and directly affect aging. Normally, the length of telomeres shortens with age. However, the results of a study published in The Lancet Oncology validated the scientific discovery that telomeres have the ability to lengthen in accordance with positive lifestyle change. This is significant given that telomere shortening increases the risk of chronic disease, and lengthening of telomeres may prevent chronic disease and lengthen lifespan.

In a five-year study, researchers followed thirty-five men with end-stage prostate cancer to take a closer look at the relationship between the implementation of positive lifestyle changes and telomere length. Ten of the thirty-five patients adopted a plant-based diet (rich in fruits, vegetables, unrefined whole grains, and low in fat and refined carbohydrates); moderate exercise for thirty minutes per day, six days per week; and exercises in stress-reduction, such as yoga-based stretching, meditation and focused breathing. The twenty-five remaining patients were not asked to make lifestyle changes.

The study found that the ten men who made lifestyle changes experienced a ten percent increase in telomere length. The twenty-five men who did not make lifestyle changes had telomeres that were three percent shorter than the men who changed their lifestyles. The results of this study show that positive lifestyle changes are directly correlated to longer telomere length, which promotes health and longevity.

Bottom Line: Positive lifestyle changes that encompass physical activity, social support, healthy eating and stress management can result in longer telomeres -- the part of chromosomes that affect aging. These results were demonstrated when participants followed a plant-based, whole-foods diet, engaged in moderate aerobic exercise, practiced stress management techniques and received weekly support through group counseling. 

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Yoga’s Mindfulness Extends Beyond the Mat

One aspect that can be attributed to yoga’s appeal is the aspect of mindfulness that the practice can instill in each and every practitioner. Whether you’re there for the sweat, the stillness or the savasana, you’re bound to introspectively reflect on your experience in some way. The experts at Harvard University believe that this mindfulness can also be experienced off the mat. 

Yoga allows for the development of breath, awareness and mental strength, as well as physical strength. It encourages you to bring your body to its limits, acknowledge them, and move on. Mindfulness is focusing your attention, without judgment, on what you are experiencing in that particular moment, and then moving on.

Studies have shown that yoga practitioners typically have lower body mass indexes (BMIs) compared to those who do not practice yoga. This ability to manage weight may be related to the idea that yoga practitioners tend to be more in-tune with their bodies. This mindfulness skill can translate to better eating habits and an increased sensitivity to hunger and fullness cues.

Yoga has also been found to have a positive effect on cardiovascular health, which is likely due to the practice’s restoration of the body’s baroreceptor sensitivity. This is what guides the body to maintain balance and regulate blood pressure. Yoga has also been shown to positively influence lipid profiles in both healthy practitioners and in those with reported coronary artery disease. Additionally, the practice has been linked to lower blood sugar levels in people with non-insulin dependent diabetes.

Bottom Line: Overall, the benefits of yoga extend off the mat, elevating mindfulness and promoting health, increasing muscle strength and flexibility, and enhancing cardio-respiratory fitness. Interested in trying yoga? Many gyms offer yoga classes, but you can also practice yoga in the comfort of your own home with a yoga DVD.

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The Truth About Saturated Fat

Lately, many people seem to be less cautious about avoiding saturated fat and even choose higher fat options more often. Why are individuals making this switch? Is saturated fat good for us now? It can be difficult to differentiate facts from fiction, especially with all the new nutrition information in the media. But don’t go reaching for the butter just yet. A recent study finds limiting saturated fat is still best for heart health.

Researchers at the Harvard T.H. Chan School of Public Health followed 125,000 men and women for 30 years. The participants did not have diabetes, cardiovascular disease or cancer at baseline. Researchers assessed the participants' diets through food frequency questionnaires every four years. Over thirty years, they found approximately 7,600 cases of coronary heart disease (CHD).

The researchers found that participants who replaced five percent of their saturated fat intake with polyunsaturated fats had a 25 percent lower risk of developing CHD. Those who replaced some saturated fat with monounsaturated fats had a 15 percent lower risk. Finally, those who replaced five percent of their saturated fat intake with whole grains had a nine percent lower risk of developing CHD.

The team concluded that replacing saturated fats with unsaturated fats lowers the risk of CHD, however, replacing saturated fats with refined carbohydrates does not provide the same benefit. Frank Hu, the senior author of the study states, “In terms of heart disease risk, saturated fat and refined carbohydrates appear to be similarly unhealthful.”

Bottom Line: Saturated fat is associated with an increased risk for heart disease. You can replace saturated fat with healthy fats to reduce health risks; however, remember to consider the overall dietary picture -- saturated fats are just one piece of the puzzle. Heart healthy fats include avocado, fatty fish, olive oil, nuts, seeds and nut butter. 

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Countertop Clutter Contributes to Weight

Right now, wherever you are, stop and think about your kitchen. Can you picture what is sitting on your counter -- cereal boxes, loaves of bread, a bowl of fruit, a cookie jar, yesterday’s mail? A new study finds the food on your kitchen counter can relate to your weight.

In a recent study by Cornell University, researchers were able to predict a woman’s weight based on the types of foods sitting on her kitchen counter. The research team photographed over 200 kitchens in and compared them to their resident’s weight. Women who had a bowl of fruit on their kitchen counter weighed 13 pounds less than those who did not. Those who had cereal on their counter weighed 20 pounds more than those who did not and women who had soda on their countertops weighed 24 to 26 pounds more than those who did not. Past research has also shown that having clear counters, as opposed to cluttered countertops, can contribute to healthier weights.

Bottom line: We eat what we see because it is easy and convenient. A handful of food here and there may seem harmless, but calories add up fast! Try making healthier options convenient by simply putting them in plain sight. Swap your cereal boxes for a bowl of fruit or cut up veggies. Make sure to keep the treats and sweets out of sight, tucked away for special occasions. Out of sight, out of mind! 

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Tips for Creating a Successful Worksite Wellness Program

A successful worksite wellness program will improve the health of employees and increase an employer’s return on investment. If you are thinking of implementing a wellness initiative or are interested in revamping your current program, there are certain elements to consider in order to develop a successful wellness culture:

Health should be viewed as a fundamental business value. The health and wellness of employees should be integral in any corporate mission statement.

Survey your employees and gather information about their interests, their time limits and their goals. This will go a long way in helping you design a program that is well utilized.

Make sure upper management is on board and participates in programs. The most successful wellness programs are ones where executives are visible participants and proponents of the wellness programs.

Market and brand the wellness program in a way that attract employees and highlight the goals of the program. Use different forms of communication to frequently promote current and upcoming wellness programs and events (i.e., email, social media, posters and newsletters).

Find employee leaders and ask them to take on a team captain role, inspiring others to join the program.

Introduce biometric screenings and personal health assessments to determine the health risks prevalent in your workforce. This, along with the survey results, will help you develop appropriate programs. These tools are also a great way to measure year-over-year changes in your workforce (i.e., weight, BMI, blood pressure, cholesterol).

Offer a variety of activities for health and wellness that target the needs of employees. Include incentives to encourage employees to achieve healthy lifestyles.

Review cafeteria menus and vending machines for healthy meals and snacks. Wellness should be an overall theme throughout the office – not just something that is done one-hour a week in a seminar.

Reflect and review any data measures and reports generated as a result of the programs. The goal is a positive workplace with healthy employees. Be ready to make changes if needed to achieve overall wellness. 

Wellness Workdays helps employers assess, develop, implement and evaluate comprehensive, strategic worksite wellness programs that target the specific health needs of each population. For more tips on creating a successful wellness program, email us.

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Wellness Is Not a Competition

“The Biggest Loser” television show has had a long run. It is popular with viewers who tune in weekly to watch the successes or failures of individuals who compete to lose weight by questionable dieting and exercise regimens. Initially, it may seem like a great idea to develop a weight-loss competition as part of your wellness program. As you can imagine, however, there is a lot that goes on during the program that is not captured by the cameras, and the show has caught the attention of health professionals who are concerned with the notion of weight loss as a competition.
 
While obesity is a known cause of many health-related diseases and conditions, employers who use weight loss as a reward or create weight-loss competitions, could be causing more harm than good. Below are four reasons that weight loss contests should not be held in the workplace as part of a worksite wellness program are:

There is a false assumption that in order to achieve optimal health, anyone with a BMI or weight above what is considered the ideal range should lose weight. While BMI and weight are important, other measures such as cholesterol, blood pressure, triglycerides, heart rate, lung capacity, bone density, and strength are also indicators of good health.

There is a misconception that if a person is determined enough they can lose weight and keep it off simply by eating less and exercising more. This way of thinking creates an unhealthy relationship with food, which can have damaging psychological effects such as self-loathing and depression and lead to eating disorders. 

The type of behavior encouraged by weight loss contests is unsustainable for long-term wellness. Restrictive eating and rigid exercise regimens require substantial time, energy and willpower and can be dangerous. Losing weight using inappropriate methods such as fasting, skipping meals and/or eliminating major food groups have proven to be unsuccessful methods to lose and maintain weight loss.

The weight cycle can become never-ending. Repeated weight gain and weight loss are both physically and emotionally harmful and counterproductive to well-being. The cycle can create self-loathing and leave employees feeling out of control around food.

Weight management is important for overall health so in order to have a meaningful impact, programs should be sustainable in the long-term. Programs should include both nutrition education and exercise initiatives. These efforts can help create positive feelings and the self-efficacy necessary for enjoying and sustaining healthy eating and regular physical activity. The ultimate goal shared by employers and employees is improved health, productivity and quality of life.

Wellness Workdays provides weight management programs for a number of employers. Our Nutrition for a Lifetime program consistently gets rave reviews from employees. We also offer a more comprehensive and targeted class for employees who are at risk for metabolic syndrome – a cluster of risk factors that puts individuals at a significantly increased risk for heart disease and diabetes. The Build a Better You program focuses on educating employees to make healthy lifestyle changes to reduce their risk of chronic disease and focuses on overall well-being, from nutrition and weight loss to stress and strength training.  

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Cutting Sugar Quickly Improves Children's Health

Childhood obesity is on the rise, and it is well known that this condition can lead to major health problems in adulthood. A recent study investigated the role of added sugar in childhood obesity and addressed whether sugar is harming health or whether the weight gain associated with added sugar is contributing to illness over time.

The study, published in the journal Obesity, included 43 obese children between the ages of 9 and 18. The participants had one or more symptoms of metabolic syndrome and were considered at high risk for chronic diseases such as diabetes. On average, the subjects had been getting about 27 percent of their daily calories from sugar.

            

The participants were partnered with dietitians who replaced all high sugar foods in their diet with other types of carbohydrates with no added sugar. The goal was to replace the sugary foods in their diet without lowering body weight or calorie intake. Due to budget constraints, the study only lasted nine days. However, significant health improvements were demonstrated in this short time. The participants had a 10-point decrease in their LDL cholesterol, a 5-point drop in diastolic blood pressure, and a 33-point drop in triglycerides. Their fasting blood sugar and insulin levels also improved.

            

Bottom Line: Making small changes to reduce children’s sugar intake may have a significant metabolic impact in a short amount of time, independent of changes to weight. In 2014, the Food and Drug Administration proposed a new nutrition label that would list the amount of added sugars in a product. This change would help parents limit the amount of added sugars in their children’s diets. 

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Placebo Improves Athletic Performance

Mental strength plays a vital role in physical performance. You probably have reached that point during a workout when you think you can’t possibly run one more step or lift one more rep. Then you see the person next to you working out harder, or you hear an uplifting song, and somehow you keep going. When it comes to physical activity, does mental strength play as big a role as physical strength? A recent study analyzed the effect of placebos on athletic performance.

The study included fifteen male runners who volunteered for the program. The participants were told they were taking a legal form of erythropoietin, a substance that increases red blood cells. This is considered illegal in many sports because increasing the number of red blood cells increases the amount of oxygen carried to muscles and improves endurance. The participants were given saline through an injection because the placebo effect is usually stronger when injected versus swallowed.

Before being given the placebo, the volunteers competed in a three kilometer race at baseline.Two weeks after being given the placebo, they competed in a race of the same distance. Most of the men felt like the “drug” had a substantial effect on their performance. The athletes noted their workouts felt easier, they were more motivated to push themselves and they recovered more quickly. At the second race, almost all of the men improved their race time by 1.5 percent.

Bottom Line: Mental strength may be just as important as physical strength during your workout. When you feel like you can’t run another step or perform another rep, tell yourself that you can. We may not be able to trick ourselves with placebos, but we can work on building confidence to break through mental barriers while exercising.

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