Thursday, December 4, 2008
Americans continue to pay greater attention to healthy eating yet as a nation, the U.S. is growing fatter every year. In an attempt to identify the problem, Pierre Chandon has identified the “American obesity paradox”. According to Dr. Chandon, Americans are often seduced into overeating by the so-called “health halo” associated with some foods and restaurants. Dr. Chandon conducted an experiment and asked consumers to guess the calorie content of a typical chain restaurant meal that included a chicken salad and a Pepsi. On average, they estimated the calorie content to be 1000 calories. A second group of individuals was shown the same meal with an addition of two crackers packages prominently labeled “Trans Fat Free”. This time, consumers underestimated the total number of calories at 835 calories– 176 calories less than the original estimate that did not include crackers.
Dr. Chandon theorizes that consumers often wrongly assume that foods labeled “trans fat free”, “low fat” or “baked” mean they are lower in calories. In addition, when choosing these foods, people often splurge on desserts or high-calorie beverages thinking that their “healthy” meal provided them with some extra calorie wiggle-room.
Don’t be blinded by the health halo. Always read the nutrition label and know how many calories are in your food.
Monday, November 17, 2008
A new study sheds light on the potential consequences of the childhood obesity epidemic. Researchers in New Orleans examined 70 obese children between the ages of 6 and 19 and found that a significant number had artery wall thickness equivalent to that of a 45-year old adult. Artery wall thickness is considered a reliable indicator of heart disease risk and this research and other similar studies conducted in Australia indicate that obesity in children could lead to pediatric cardiovascular disease and other cardiac conditions. According to the Centers for Disease Control and Prevention (CDC) roughly 16% of American children are obese.
Physical activity, proper nutrition and maintaining a healthy weight are important to people of all ages. If your child is overweight, now is the time to get involved. If you need help getting started, contact Employee Wellness and we can give you the tools you need to help your child enjoy a long, healthy life.
Running and other weight-bearing exercises like vigorous walking or using an elliptical machine can extend your lifespan and improve your overall quality of life. Stanford University researchers conducted an extensive study involving 538 middle-aged runners over the course of 21 years. Compared to a non-running control group, subjects experienced the onset of disabilities 12-16 later and also had a 50% lower mortality rate. Worried about knee problems from running? The same study found no significant difference in the cases of osteoarthritis or total knee replacements in runners versus non-runners.
Tuesday, October 21, 2008
A study released this month in Consumer Reports finds that nearly half of patients tell their doctors they are complying with medication instructions when they are not. In a recent study, researchers used a device to monitor the date and time medications were taken by patients. When asked by researchers, 73% of subjects said they took their drug three times daily (as prescribed). When 
data from the monitoring devices was obtained, only 15% of patients actually took the drugs as prescribed. Failure to follow dosing instructions and medication compliance can lead to serious health complications.
According to Dr. Marvin Lipman, patients often lie to their physicians out of guilt, shame or to give a good impression. It is of particular importance to be honest when discussing adherence to your prescription drugs. Those who tell doctors they adhere to drug schedules but do not are more likely to undergo costly follow-up procedures and tests as well as have poorer health outcomes. To get the most of your medical visits always:
- Be honest about your lifestyle choices including: alcohol use, smoking, lack of exercise or poor eating habits.
- Be frank about delicate issues such as sex or emotional stress.
- Never provide false information to your doctor.
- Carefully comply with your medication instructions and always inform your doctor if you do not.
- Always disclose all drugs, medications (prescription and over the counter) and supplements you currently take.
- Report your frustration or dissatisfaction with your care or treatment plan.
Tuesday, October 14, 2008
If the thought of a heart attack makes you break into a cold sweat, you could do a lot to decrease your risk by stepping on the scale. A recent study published in the Journal of the American College of Cardiology (9/16/08) found that obese individuals (BMI of 30.1 - 35.0) suffered a first heart attack an average of 6.8 years earlier than lean individuals (BMI between 18.6 - 25.0). Researchers at William Beaumont Hospital in Michigan analyzed 110,000 heart attack patients and discovered that the leanest people experienced their first heart attack at age 75 versus age 59 in the most obese subjects (BMI greater than 40.0). According to senior research investigator Dr. Peter McCullough, “Obesity has now overtaken smoking as the leading cause of premature heart attacks…Since two-thirds of Americans have excess body fat we expect an explosion in the rates of heart attack.”
Take steps now to add quality years to your life. Learn your BMI and assess your risk by contacting Employee Wellness.
Tuesday, September 30, 2008
Fat is often portrayed as Enemy Number One, but it shouldn’t be. The human body requires dietary fat in the form of essential fatty acids (EFA) to make biological compounds, transport fat-soluble vitamins (A,D,K,E), create cell membranes, provide energy and protect vital organs and bones. Fat is a vital component of our diets, but it is important to eat the right kinds of fat. The Lyon Heart Study found that heart attack survivors who adopted a Mediterranean-style diet (low in red meat and dairy but rich in olive oil, nuts, whole grains, fruits and vegetables) lowered their risk of heart attacks, sudden death and cardiac events by 50 - 70%.
Reach for the right fat: unsaturated fats actually lower LDL (bad) cholesterol and raise HDL (good) cholesterol thus helping to protect your heart. To incorporate more unsaturated fats in your diet, reach for avocados, nuts, fish and olive oil.
Avoid the wrong fat: Trans fat is an artery-clogging element of partially hydrogenated oils and is particularly deadly in our diets. Trans fat raises LDL while simultaneously lowering HDL. Avoid trans fat-containing foods such as commercially-prepared baked goods, margarine, and fried foods. Saturated fats, while less destructive than trans fats, should only be consumed in moderation. Saturated fats are found in animal products such as meat and dairy foods and can encourage a buildup of plaque in the arteries.
Be fat smart and you could be doing a world of good to keep your heart healthy!
Tuesday, September 16, 2008
Our bodies depend on sodium to maintain proper water balance, transmit nerve impulses, and to aid in contraction and relaxation of muscles. The human body requires approximately 460 milligrams of sodium per day (about 1/5 of a teaspoon of salt) to maintain good health, but most Americans eat more than two times that amount. Consuming a high-salt/high-sodium diet is not necessarily a risk factor for high blood pressure, but in certain segements of the population high levels can cause the body to retain water, making the heart work harder. If you are an African-American, suffer from congestive heart failure, diabetes, or chronic kidney disease you may be more sensitive to the effects of sodium on blood pressure. Check with your doctor to determine if a lower-salt/sodium diet may be advisable.
Salt/Sodium: Breaking It Down
Table salt is really sodium chloride–40% sodium and 60% chloride. One teaspoon of salt is equivalent to about 2,300 milligrams of sodium.
Beyond the Salt Shaker: Sodium Content of Select Foods
Wheat Thins Toasted Crisps, 100 Calorie Pack= 1/8 tsp.
Spaghetti sauce, Ragu, 1/2 cup = 1/4 tsp.
Black beans, 1 can, undrained = 1 tsp.
Progresso Light Italian-Style Vegetable Soup, 1 can = 1 tsp.
Tuna, canned in water = 1/2 tsp.
Learn more about the relationship between sodium and high blood pressure at the American Heart Association.
Sunday, September 7, 2008
A new report by the Robert Wood Johnson Foundation, F as in Fat: How Obesity Policies Are Failing In American, 2008, awards Georgia the dubious honor of the 11th fattest state in the country. According to the study, 27.5% of adult Georgians are obese (defined as a BMI of ≥ 30); this represents a 1.2% increase since 2007. The nationwide study found that obesity rates rose in 37 states, including the three fattest states: Mississippi, West Virginia and Alabama. No state saw a decrease in obesity rates. Georgia broke into the top ten for highest incidence of type II diabetes, ranking 9th in the country with 9.2% of the adult population affected.
Don’t be a statistic! Make small changes in your lifestyle that promote increased levels of physical activity and better food choices. If you are currently overweight (BMI of ≥ 25) commit to losing those pounds by joining the 2008 Fall Weight Loss Challenge. Last day to register is Wednesday, September 10. Contact Rachel May (may_rl@mercer.edu or x2224) for information.
Tuesday, September 2, 2008
Hit the pavement this fall for huge health benefits! Walking just 30 minutes a day 4-6 days per week can significantly decrease your risk for several chronic diseases including metabolic syndrome, heart disease, diabetes, stroke and breast cancer. In addition, recent studies indicate that even moderately intense walking can improve sleep, decrease the incidence of depression and can ward off Alzheimer’s disease. Walking is also great for weight control or weight loss. A recent study found that women who walked an hour a day (five days per week) and who ate a moderate diet (1500 calories/day) were able to lose an average of 25 pounds in one year.
Get started! Walk for 30 minutes, 4-6 times per week. To gain more benefits including substantial weight loss, improved muscle strength and aerobic fitness try incorporating hills and/or interval training. See below for some ideas on interval training:
• 1. Walk 15 minutes, building to a moderate pace.
• 2. Do 30 High-Knee Steps forward then walk at a moderate pace for one minute.
• 3. Walk briskly for 1 minute at a fast pace, recover for 2 minutes; repeat 3-4 times.
• 4. Walk at a moderate pace for 5 minutes.
To learn more about the benefits of walking and other training ideas, please click here.
Want to track your mileage? Join others across Mercer’s campus as we participate in Walk Georgia this fall. To register or learn more, visit Walk Georgia’s website.
If you are one of the millions of Americans who need a cup of coffee to get the day started, we have good news: it can be good for you! Over the years, coffee has drifted in and out of favor with the medical community. Information often swirled around the beverage linking it to dehydration, hypertension and calcium depletion. However, recent studies debunk many of these myths and promote many health benefits from drinking anywhere from 2-6 cups per day. Current research suggests that caffeine consumption from coffee does not increase the risk for heart disease, high blood pressure, cancer or bone loss. Health benefits may include: enhanced mood and mental performance, decreased risk of Type II diabetes and an increase in endurance when engaging in aerobic activities. Most strikingly, coffee consumption has been linked to a 30% decrease in the risk for developing Parkinson’s Disease. To read the complete story on recent coffee studies, click here.