Gardening May Enhance Your Health

Feeling down lately? Then it’s the perfect time to plant some veggies. Did you know that growing your own plants can help improve your mental and physical well-being? Community and home gardens were popular during the World Wars to help replenish food supplies and have recently made a comeback in the modern era. New research suggests that urban agriculture encourages local food production, improves access to healthy foods and may enhance your health.

Researchers conducted a study in Baltimore that explored the perceived benefits of community gardening to better understand the variety of factors influencing gardeners’ participation. In-depth group interviews revealed that gardens provide a sanctuary from urban decay while uplifting city neighborhoods. Individuals reported that gardening gives them a sense of pride and fosters a connection with nature. Gardening also benefits the neighborhood and community; gardeners reported enhanced relationships with their neighbors and noted that gardens improve the food environment.

Gardeners reported that participation in community gardening directly enhanced physical health and nutrition with the reward of growing high-quality, fresh food. Most gardeners took pride in the taste and freshness of their own grown foods. Gardening is also a great way to get people up and moving.

Bottom Line: The variety of perceived benefits that gardens provide can serve as a tactic for developing healthy urban environments. Community gardening is one method to help rejuvenate urban environments and provides a way of addressing urban problems such as limited food access, safety and community cohesion. In addition, community gardens nurture physical and psychological well-being, foster community activities and repurpose degraded urban lots.

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Boost Iron Stores and Defeat Iron Deficiency

Iron is an important nutrient for optimal physical performance. It provides energy for movement and has a role in oxygen transport in the blood to our tissues. Iron also helps produce new cells, proteins and hormones when the body is recovering from strenuous exercise. Iron is one of the most common worldwide nutrient deficiencies and female athletes, especially runners, are at a greater risk of iron deficiency.

A recent study involving recreational female runners investigated the effects of consuming iron-rich products. Fifteen female participants completed a six-week dietary intervention study. They were asked to replace their usual bread with iron-rich Teff bread as part of their daily diet. During this period their dietary habits, exercise and performance levels, blood iron levels, and anthropometrics were assessed. Subjects were asked to keep a daily journal of bread consumption to record compliance.

The dietary intervention showed significant improvements in total iron intake and a modest improvement in iron status. Iron storage was positively correlated with changes in dietary iron intake, which suggests the iron stores were increased more in runners who increased their dietary iron intake the most. In addition, total dietary iron and iron stores in the participants increased significantly as a result of the intervention.

Bottom Line: Even a modest increase in dietary iron can provide beneficial effects on storage iron levels. Try incorporating more iron-rich sources into your diet by choosing dark leafy greens such as spinach, kale, lentils and soybeans. Iron absorption is increased when combined with vitamin C-rich foods such as bell peppers, leafy greens, broccoli and citrus fruits. 

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The Key to Reversing Metabolic Syndrome

Metabolic syndrome is a cluster of conditions that are risk factors for cardiovascular disease and type 2 diabetes. These conditions are abdominal obesity, elevated blood pressure, elevated fasting glucose levels, low levels of HDL (good cholesterol) and high levels of triglycerides. Someone with metabolic syndrome will have at least three of these risk factors. Studies show that people with metabolic syndrome who can lose five to ten percent of their body weight may be able to reverse their risk. Because losing weight can be difficult, researchers who recently published in the American Journal of Clinical Nutrition looked for another way to reverse metabolic syndrome.

Their research focused on protein intake—both the type and the quantity. Sixty-two overweight adults were randomly selected to consume modified Dietary Approaches to Stop Hypertension (DASH) diets with differing amounts and types of protein for six months in a controlled-feeding trial. One group ate a diet consisting of 18 percent protein mostly from plant sources, the second group ate a similar 18 percent protein diet mostly from lean animal sources, and the third group ate a 27 percent protein diet mostly from lean animal sources. All diets were controlled to include low levels of saturated fats. Participants were also provided with pedometers and instructed to increase physical activity to at least 10,000 steps per day.

By the end of the trial, all participants lost approximately five percent of their body weight. The prevalence of metabolic syndrome decreased to 50 to 60 percent across the three groups, and improvements were seen in each of the risk components of metabolic syndrome. There was no statistically significant difference among the groups related to protein amount or type, suggesting that weight loss and lowering of saturated fatty acid intake are what are important in the lowering of the risk factors associated with metabolic syndrome.

Bottom Line: When it comes to decreasing your risk of cardiovascular disease and type 2 diabetes, focus on lean protein and following a healthy lifestyle pattern. Weight loss, maintaining a healthy weight, exercising and eating a balanced, heart-healthy diet are the keys to prevention.

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Picky Eaters - Genes or Environment?

Eating plenty of nutrient-rich fruits and veggies is a key to good health. However, developing a taste for them is quite another matter, particularly in children. When kids turn up their noses at veggies, is it nature that’s to blame or nurture? Researchers looked at data from the Gemini twin cohort study to find the answers.

The study looked at 1,330 pairs of 3-year-old twins born in England and Wales in 2007. Thirty-four percent of the children were monozygotic (identical twins sharing 100 percent of their DNA with their twin), while 66 percent were dizygotic (sharing about 50 percent of their DNA). Parents filled out questionnaires detailing the children’s food preferences for 19 different vegetables and 16 different fruits. There were also questions related to eating behaviors such as willingness to try new foods.

The results showed that genetics plays a huge role in both food preferences and food pickiness. Pickiness was shown to be 78 percent due to genetics, while vegetable preferences were 70 percent heritable and fruit preferences were calculated at 66 percent. Environment was found to have a moderate role (21 percent for vegetable and 24 percent for fruit preferences). There are other factors that influence eating behavior as well, such as the personalities of the children—whether or not they are adventurous, open or eager to please. All these traits come into play when determining whether or not a child will accept a fruit or vegetable.

Bottom Line:  While genetics may play a big role in determining whether or not someone will like a food, genes don’t have the final say. It is possible to acquire a taste for a food with repeated exposure, even if you don’t naturally prefer it. Research shows it can take up to ten exposures to a fruit or vegetable before a child is willing to even try it; the key is to offer fruits and veggies as often as possible and to lead by example.

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Beat Rising Healthcare Costs with a Robust Wellness Program

Employers should be prepared for continued healthcare cost increases and implement cost-saving wellness programs for employees. According to the Congressional Budget Office, the average premium this year for employer-provided health insurance coverage for an individual is $6,400 and $15,500 for a family.  The cost is expected to rise by five percent each year over the next ten years.  By 2025, health insurance coverage could reach $10,000 for an individual and $24,500 for a family.

Worksite wellness programs have proven to be effective in not just lowering health premiums and costs associated with unhealthy employees, but, also improving employee productivity, reducing absenteeism associated with illness, and improving employee attitudes and quality of life. Below are some of the reasons that worksite wellness programs will help combat the rising cost of health insurance.

Substantial cost savings. Worksite wellness can lead to a better bottom line. The return on investment has been well documented through decades of research in this area and ranges from $1 saved for every dollar spent to $6.50 saved for every dollar spent. From negotiating better health care premium rates to identifying cost avoidance by moderating your medical trends, companies can experience savings in a variety of ways.

Increased productivity and engagement. The seven most common chronic diseases—cancer, diabetes, hypertension, stroke, heart disease, pulmonary conditions, and mental illness—are all caused or worsened by obesity and are costing employers $1.1 trillion in lost productivity. Research shows that much of this cost can be avoided. Companies with worksite wellness programs experience an eight percent increase in employee productivity. And employees like wellness programs. Well-designed programs provide access to experts for nutrition and fitness advice, convenient health screenings, and programs for mental and fiscal health. These initiatives make employees feel like their employers care, which can boost engagement and, potentially, productivity. 

Fewer missed work days. One meta-analysis of 42 corporate wellness studies found a 25 percent reduction in absenteeism and sick leave and a 32 percent reduction in workers compensation and disability costs.

Happier employees. Happy and healthy employees feel better about work and are less likely to look for a job elsewhere. Having a worksite wellness program sends a strong signal to employees that the organization’s concerns extend beyond the financial bottom line.

Find out how Wellness Workdays can help you implement a comprehensive wellness program that will save you money, increase productivity, lower absenteeism and create happier, healthier employees.

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Healthcare Consumerism Boosts Wellness Program Demand

Today’s health care plans encourage employees to become educated consumers – empowering them to choose benefits that work for them rather than presenting a limited set of options. Increased employee involvement in health care benefits decisions generates more awareness and understanding of the effects of a healthy lifestyle – and as a result employees are more vested in their lifestyle choices.

Worksite wellness programs have become an attractive choice for employees who want to see improvement in their health and the cost of their health care. Rather than waiting until something goes wrong to find out if it’s covered by health insurance, many employees are becoming more aware of the full range of benefits their employers offer – from wellness programs to other proactive health improvement resources.

The healthcare consumerism movement has given a boost to worksite wellness programs making them more appealing to a diverse range of employees from different demographics and occupations. Customizable plans are in high demand. Employers can work with their wellness vendor to create their own incentive programs, health goals, customized challenges, resources and activities. The more successful wellness plans are the ones that offer unique challenges, provide multiple alternatives to appeal to multiple groups of people and focus on the emotional empowerment of employees.

Wellness participants often save substantially when engaged in wellness programs. With improved health habits, employees have fewer sick days, fewer health-related insurance expenses, and often the possibility of earning wellness discounts by participating. Employers also save money due to lower health care claims, increased productivity and higher morale.

Wellness Workdays works with employees to make certain they are aware of all of the resources available through their health and benefits package and encourages employees to take advantages of the resources their employer is offering. We find that this coordination of benefits is a win-win for everyone. We also offer custom wellness programs that provide your employees with well-being initiatives that are tailored to your population. This increases participation and engagement rates and leads to better outcomes.

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Vitamin B12 Deficiency Decreases Cognitive Function

Cardiovascular disease, GI disorders and cognitive decline are three common disease states found in the United States. Vitamin B12 has an important role in cardiovascular health and maintaining cognitive function. This vitamin is an essential nutrient that is needed for proper red blood cell formation, neurological function and to maintain the functionality of the brain.

B12 deficiency is common in about 15 percent of the population. Some individuals have difficulty absorbing B12 from foods due to an insufficient amount of stomach acid required to release B12 from its bounded protein for full absorption. If this deficiency goes untreated, it leads to anemia, fatigue, weakness, constipation, loss of appetite and weight loss. The main causes of B12 deficiency include poor absorption from food by the intestine and dietary deficiency. The good news is that the deficiency is easy to replace with supplements, fortified foods and even injections, if necessary.

A recent study focused on the relationship between B12 deficiency and cognitive function. This study investigated the functional alterations in different regions of the brain due to the depletion of vitamin B12. Since previous research has shown that B12 deficiency is irreversible if it goes untreated, this study also examined the reversibility of the functional changes in the brain following B12 replacement therapy. Thirteen B12 deficient individuals participated in the study. Patients received 1000 ug of vitamin B12 after completing sensitivity testing with a neurological test battery for ten days followed by once a week for four weeks. These contributors underwent an MRI brain imaging test to analyze any functional alterations. Six of these patients also received an additional MRI after six weeks of replacement therapy. 

The results of this study indicated that B12 deficiency did indeed show altered brain functionality. Abnormality was found in the three brain regions that are associated with cognitive control. The participants who received replacement therapy did in fact show reversibility in functional damage and improved cognitive function.

Bottom Line: Fortified breakfast cereals, low-fat milk, tuna fish, salmon, yogurt, cheese, eggs and chicken are all great food sources containing B12. Incorporating some of these foods into your daily regimen can reduce your risk for cognitive decline with aging. If you are unsure if you have a B12 deficiency, check with your doctor to have your blood levels tested. Also, if you do not eat meat, are a vegetarian, follow a vegan dietary lifestyle or have any GI disorders you could benefit from enjoying foods fortified with B12 or adding oral supplements to your daily routine. Making simple changes in your diet can improve your cognitive function, increase your energy levels and lower your risk for heart disease.

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Fitness Trackers - Fad or Solution?

Have you jumped on the fitness tracker bandwagon yet? Wearables significantly contributed to the technology boom among people of all ages, sizes and fitness levels. The popularity of fitness tech follows the rise of the adult obesity rate in the United States. More than 65 percent of Americans over the age of 20 are overweight or obese. These rates are linked to poor diet quality, limited nutrition knowledge, sedentary office jobs and lack of physical activity. Companies such as Nike, Apple, Fitbit, Garmin and Jawbone have created activity trackers as a way to tap into people’s interests about wearable technology and help establish motivation for fitness and weight loss. But do they work?

Fitness trackers come in several forms: you can wear your tracker on your wrist, pin it to your clothing, or download an app on your smart phone to track your steps. Features vary among the trackers; the most basic models simply track your steps, while others offer a heart rate monitor, sleep tracking, calorie counting, GPS and more.

About one tenth of Americans over the age of eighteen own a fitness tracker. These gadgets have proven to be successful because of their game and competition aspects. Many trackers sync to an app that allows you to “compete” with friends, family and coworkers for the number of steps taken, distance traveled and calories burned. Fitness trackers also provide a way to measure your progress. They can help kick off a fitness regime and provide motivation. Fitness trackers also provide a platform for goal setting, which inspires people to get up, move and reach those 10,000 steps by the end of the day.

One researcher from Southern Adventist University in Tennessee interviewed fitness tracker wearers. The users all agreed they favored their trackers for their accuracy, progress displays, appearance and motivation. However, some downsides have been found with activity trackers as well. Older adults who might benefit from a physical activity aid find it hard to use the technology. Some also say that young people see the trackers as more of a fashion trend that eventually fades and ultimately goes unused. There are also complaints about accuracy and variations between trackers, which can be affected by exercise locations and frequency. All in all, most users say the feedback is good enough to keep using.

Bottom Line: Whether fitness trackers are a fad or the ultimate solution for weight loss, they’ve certainly proven to help users meet their fitness goals. Activity trackers help users establish lifelong healthy habits. When deciding which fitness tracker is right for you, consider your goals. If you want to jumpstart your activity or move more throughout the day, a simple platform may best suit your needs. For athletes working toward a specific goal, a more complex platform that offers a heart rate monitor may be the best option.

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Cup of Joe? Yes or No?

Reports in the media on the health effects of coffee have been both confusing and contradictory. There seems to be a reversal every week or two as to whether or not coffee is good for you. However, research recently published in the Journal of Nutrition should help to clear things up.

The 8-week study divided 75 healthy men and women who were habitual coffee drinkers into three groups: one group was the control group and drank no coffee. The other two groups drank filtered coffee with either a moderate amount (420 mg) of chlorogenic acid, the most abundant antioxidant in coffee, or a high amount (780 mg). There are approximately 200 mg of chlorogenic acid in a typical cup of coffee. Both types of coffee contained similar, moderate amounts of caffeine. The participants had a one week wash-out period prior to the study, where they consumed no coffee, caffeine or antioxidant rich substances such as chocolate, tea, red wine, soy, berries or supplements.

Each participant’s blood plasma antioxidant capacity was measured prior to the study, one hour after coffee consumption and at the end of the 8-week period. The blood plasma antioxidant capacity measurement was taken 21 hours after the last cup of coffee was consumed. Antioxidants help inhibit free radical cell damage in the body, so higher levels are better when it comes to disease prevention and healthy aging.  

The participants who consumed the two types of coffee had significantly higher antioxidant capacity than the control group. Interestingly, the subjects who ingested moderate amounts of chlorogenic acid had better antioxidant capacity than those who consumed the higher amount. This may be due to decreased absorption within the digestive tract due to a possible saturation of the absorption sites. The results of the study showed there was a neutral effect on the participant’s cholesterol levels. Other studies on coffee consumption have shown the opposite effect; however, this is likely due to the use of unfiltered coffee, which has much higher levels of diterpenes, substances known to increase cholesterol. There was also a neutral effect on the blood pressure of the participants.

Bottom Line: The researchers concluded that because of the increased amounts of antioxidant capacity in the coffee drinkers, and because of the potentially deleterious effects of too much caffeine on blood pressure, a moderate amount of regular coffee consumption is ideal. This is particularly true when it comes to protecting your heart. So go ahead and have a cup; you know you want one.

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Your Brain Needs Your Body to Keep it Smart

While it may not give you a headache, a sedentary lifestyle could hurt your brain. Lack of physical exercise is associated with increased incidence of obesity, cardiovascular disease and diabetes, which increase your risk for cognitive decline and dementia, including Alzheimer’s disease. On the other hand, exercise and intellectual enrichment enhance your chances of enjoying optimal brain health as you age.

Both epidemiological and population-based studies reveal an association between regular exercise and reduced risk of developing Alzheimer’s disease and other forms of dementia, and the prevention of neurological decline. Aerobic exercise and cardiovascular fitness are known to promote cognitive function and increase circulating levels of brain-derived neurotrophic factor (BDNF), a protein in the body that supports neuron longevity and the growth of neurons and synapses. BDNF supports areas of the brain responsible for memory, learning and higher thinking. In addition, several studies have shown a connection between being overweight and an increased risk for Alzheimer’s disease.

Studies on mice and rats enhance our understanding. Laboratory animals that had access to running wheels and more stimulating environments showed improved spatial learning and memory.They also had an increased amount of neurogenesis and a greater number and strength of synapses over their “couch potato” peers. The improved brain health due to exercise was evident even in mouse models of Alzheimer’s disease, or in instances of brain trauma, stroke, or old age when compared with sedentary mice.

Bottom line: Although more research is needed, the evidence shows that when you challenge your body with physical activity, your brain backs you up by staying healthier and sharper as you age. Regular exercise truly benefits your brain and your body.

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