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The Pandemic and Childhood Weight Gain
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Tufts UniversityCollege & UniversityFollow this authorPreventive CareParentingThe Pandemic and Childhood Weight Gain03/31/2021 06:00AM | 39 viewsvar addthis_config = {"data_track_addressbar":false};var addthis_config = {"data_track_addressbar":false};There’s plenty of talk of the COVID 20—meaning the extra weight that adults are putting on during the pandemic. But what about children? Even before the pandemic, the percentage of American children who have overweight or obesity—defined as body mass index (BMI) being in the 85th to 95th percentiles for children of the same age and sex—was startingly high, and early evidence is suggesting the pandemic may make matters even worse.For children spending most of their school days at home, there’s not much in the way of gym class or afterschool sports, and they may have easier access to unhealthy snacks and more food in general.To find out more about childhood weight issues, and what parents can do to help their kids eat better and move more, Tufts Now talked with Dan Hatfield, N11, N15, a research assistant professor at the Friedman School.Tufts Now: How many children have overweight or obesity in the U.S.?Dan Hatfield: About one in three of all U.S. children have overweight or obesity. Prevalence varies considerably among population subgroups, however, and there are significant socioeconomic and racial-ethic disparities. For example, among Black and Hispanic children, obesity prevalence is nearly double what it is among white children.What explains that disparity?This is a tricky question, since the factors that influence body weight are tremendously complex. But much of it comes down to unequal access to the types of environments that enable healthy behaviors. For example, children from historically underrepresented minority groups are more likely to live in communities where there’s less access to healthy foods and greater density of unhealthy food options, like fast food restaurants and convenience stores.Those same communities often have fewer safe spaces for active play and limited quality physical activity programs for kids. And studies have shown that there tend to be disproportionately high levels of unhealthy food marketing in communities of color.Some of the causal factors also extend out to domains you might not typically think of as being related to body weight. For example, kids from historically underrepresented minority communities are more likely to experience chronic stress, and higher stress has been shown to be associated with weight gain.That’s partially because of the influence of stress on health behaviors. Someone experiencing high levels of stress might find it particularly hard to prioritize things like healthy eating or physical activity. Stress may also have an effect on weight through certain biological pathways, like increased levels of stress hormones that are associated with weight gain.Do you think that the number of children with overweight or obesity is going up or down in response to the COVID-19 pandemic? It’s not quite clear yet how the pandemic is influencing obesity prevalence in children. There’s some emerging evidence, though, that looks concerning in terms of the impact on weight-related behaviors.“When kids are able to choose an activity they like out of their own free choice, that can really help to cultivate motivation and sustain active behaviors over time,” said Dan Hatfield.Past research has shown that time out of school—like summer vacation—tends to be associated with higher levels of weight gain. That may be because when kids are at home, they don’t have physical activity opportunities like recess or PE class, or access to school meals, which need to meet certain federal nutrition standards. On the other hand, they may have more opportunities for things like unhealthy snacking or sedentary activities, which tend to be associated with greater weight gain.The same thing may be happening now due to the pandemic. For example, school closures may be leading to children eating more unhealthy meals and snacks, getting less physical activity, and having more sedentary time. Some early simulation studies have suggested that this might increase rates of childhood obesity, but we’ll have to wait for more evidence before we know for sure.Is the disparity in overweight and obesity with Black and Hispanic children likely made even worse by the pandemic?Again, we need more evidence here, but I think the answer is very likely to be yes. Studies have shown that the kind of summertime weight gain I mentioned before tends to be especially pronounced in Black and Hispanic children, who may have less access to healthy foods and fewer opportunities for quality physical activity outside of school. If the same is true during the pandemic, we may see racial and socioeconomic disparities in obesity prevalence grow even wider than they are already.How important is physical activity to children?Physical activity is important for children for many reasons, even beyond the role of active lifestyles in promoting healthy weight. For example, physical activity has been linked with improvement for children’s cardiometabolic markers, like blood pressure and cholesterol profiles, and those benefits persist independent of changes in body fatness.There’s also evidence of benefits in a range of other areas, like sleep, stress, self-confidence, mood, and even cognition and academic performance.What can parents do to help their children be more physically active?There are lots of ways in which parents can help their children be more physically active, but I’ll highlight just three.First, parents can be important role models—so when their kids see them choosing to be active, that can translate to kids engaging in more physical activity themselves. It can be especially helpful for parents not to just engage in physical activity, but also to demonstrate their enjoyment; if they make physical activity look like drudgery, kids will pick up on that.Second, parents can help by giving their kids options for being active and letting them choose between those. Parents sometimes, with good intentions, try to pressure their kids into being active, but that can actually backfire. When kids are able to choose an activity they like out of their own free choice, that can really help to cultivate motivation and sustain active behaviors over time.And third, parents shouldn’t underestimate the power of positive feedback. If their child tries a new activity or challenges herself or himself in a new way, a pat on the back or some words of encouragement from the parent can go a long way toward supporting that behavior into the future.How can parents meaningfully improve their children’s diets in and out of the home? As with physical activity, parents can have a powerful influence on children’s diets in lots of ways, so I’ll just highlight a few. The food environment at home tends to be a strong predictor of what kids eat. If healthy foods like fruits and vegetables are available, kids are more likely to eat them—and the same is true of junk foods. So when parents choose to buy healthier options and make them easy for kids to access, that can go a long way.When it comes to mealtimes, portion sizes also really seem to matter—when kids are served more, they tend to eat more. That’s not to say parents should be super restrictive with their kids, since that can be counterproductive. But it can be helpful for parents to provide kid-sized portions at home, or at restaurants to order meals from the kids’ menu, since those tend to be more appropriate to kids’ energy needs. And lastly, just like with physical activity, parental role modeling can be really important. Children learn largely from watching others, so when parents choose healthy foods, their kids may follow suit. When parents make those better-for-you choices, they might be benefitting not just themselves but their kids, too. Post your CommentPlease
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The HR DigestMedia/News CompanyFollow this authorCareer CenterCareer ManagementHow to Deal with a Negative Coworker24/03/2021 06:00am | 37 viewsBy Diana Coker An office is a place of culmination of different kinds of people. When working in a workplace, it is essential to remain professional and positive always. However, this can be a challenging situation if you have to regularly deal with co-workers who have negative attitudes.read moreCareer CenterCareer ManagementCareer Advice You Need to Get Ahead19/03/2021 06:00am | 75 viewsBy Anna Verasai As you develop your professional career, you will come into contact with itsy bitsy pieces of career advice. Good advice will motivate and inspire you to do your best and be your best in the workplace. With that in mind, we’ve etched five pieces of career advice to help you do well in your job.read moreAbout the AuthorThe HR DigestMedia/News Company The HR Digest is a thoughtful dive into progressive ideas that make work-life better, best enjoyed with morning coffee. https://www.thehrdigest.com/ More from The HR Digest
Which Drinks Can Help Lower Or Control C...
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Medical News TodayOnline MagazineFollow this authorPreventive CareNourishing Self CareWhich Drinks Can Help Lower Or Control Cholesterol Levels?04/06/2021 06:00AM | 58 viewsvar addthis_config = {"data_track_addressbar":false};var addthis_config = {"data_track_addressbar":false};Many different types of drinks contain compounds that may help reduce cholesterol levels or healthfully maintain them, such as oat and soy drinks.Cholesterol is a waxy substance the body uses to make cells and hormones. High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are two different kinds of cholesterol. When cholesterol levels are unhealthful, it increases the risk of serious health conditions, such as stroke or heart attacks.This article discusses drinks that may help control cholesterol levels, as well as drinks to avoid. It also lists alternative approaches that may be useful for people who wish to achieve more healthful cholesterol levels.Best drinks to improve cholesterolMany types of drinks can help lower or control cholesterol levels. These include:1. Green teaGreen tea contains catechins and other antioxidant compounds that seem tohelp lower “bad” LDL and total cholesterol levels.In a 2015 study, scientists gave rats drinking water infused with catechins and epigallocatechin gallate, another beneficial antioxidant in green tea. After 56 days, scientists noticed cholesterol and “bad” LDL levels had reduced by around 14.4% and 30.4% in the two groups of rats on high-cholesterol diets.Black tea can also have a positive impact on cholesterol, but to a lesser extent than its green variant. This is mainly because different amounts of catechins in the teas mean that the body absorbs liquid differently.Additionally, caffeine can also help raise HDL levels.2. Soy milkSoy is low in saturated fat. Replacing cream or high fat milk products with soy milk or creamers may help reduce or manage cholesterol levels.The Food and Drug Administration (FDA) recommend consuming 25 grams (g) per day of soy protein as part of a diet low in saturated fat and cholesterol to help reduce the risk of heart disease.Other authorities recommend consuming 2–3 servings of soy-based foods or drinks daily, with one serving representing 250 milliliters (ml) of soy milk.3. Oat drinksOats contain beta-glucans, which create a gel-like substance in the gut and interact with bile salts, reducing cholesterol absorption. A 2018 review found that oat drinks, such as oat milk, may offer a more consistent reduction in cholesterol than semi-solid or solid oat products.For maximum benefit, try consuming around 3 g per day of beta-glucans, which can lead to a 7% reduction in LDL. One cup of oat milk can provide up to 1.3 g of beta-glucans. Make sure to check oat drink labels to ensure they contain beta-glucans, which may appear as part of the fiber information, and how much they include per serving.Learn more about oat milk here.4. Tomato juiceTomatoes are rich in a compound called lycopene, which may improve lipid levels and reduce “bad” LDL cholesterol.In addition, research suggests processing tomatoes into juice increases their lycopene content. Tomato juice is also rich in cholesterol-reducing fiber and niacin.A 2015 study found that 25 women who drank 280 ml of tomato juice daily for 2 months experienced a reduction in blood cholesterol levels. The participants were aged 20–30 years and had body mass index scores of at least 20.5. Berry smoothiesMany berries are rich in antioxidants and fiber, both of which may help reduce cholesterol levels. In particular, anthocyanins, a powerful antioxidant agent in berries, can help improve cholesterol levels.Berries are also low in calories and fat.Make a berry smoothie by blending two handfuls — around 80 g — of any berry. Combine the berries with 1/2 cup of low fat milk or yogurt and 1/2 cup of cold water.Examples of especially healthful berries include:strawberriesblueberriesblackberriesraspberries 6. Drinks containing sterols and stanolsSterols and stanols are plant chemicals similar in shape and size to cholesterol that block the absorption of some cholesterol.However, vegetables and nuts contain low levels of sterols and stanols that cannot lower cholesterol. Companies are adding these chemicals to several foods and drinks, including fortified yogurt drinks, milk, and fruit juices.The FDA state that most people should try to consume 1.3 g or more of sterols and 3.4 g of stanols per day.Try to consume these sterols and stanols with a meal.7. Cocoa drinksCocoa is the main ingredient in dark chocolate. It contains antioxidants called flavanols that may improve cholesterol levels. A 2015 study found that consuming a 450 mg drink containing cocoa flavanols twice daily for 1 month lowered “bad” LDL cholesterol levels while increasing “good” HDL cholesterol levels. Cocoa contains high levels of monounsaturated fatty acids, which can also help improve cholesterol levels. However, drinks containing processed chocolate have high levels of saturated fats. People looking for healthful options may wish to choose pure cocoa drinks.8. Plant milk smoothiesMany types of plant-based milk contain ingredients that may help lower or control cholesterol levels. A person can make a suitable smoothie base using soy milk or oat milk.Make a soy or oat smoothie by blending 1 cup (250 ml) of soy or oat milk with cholesterol-lowering fruits or vegetables, such as:1 banana1 handful of grapes or prunes1 slice of mango or melon2 small plums 1 cup of kale or Swiss chard2/3 cup pumpkin puree9. AlcoholSome research has found that low-to-moderate alcohol consumption could be more beneficial in terms of heart health than not drinking at all. Moderate alcohol consumption seems to increase “good” HDL cholesterol levels. Moderate consumption involves drinking up to 1 alcoholic drink per day for females and up to 2 for males.The impact that alcohol can have on cholesterol levels depends largely on factors including how much someone drinks, their age and sex, and the type of alcohol they consume. However, heavy drinking increases cholesterol, and consuming alcohol carries so many health risks that its negative effects likely outweigh its benefits.Drinks to avoid People who wish to improve their cholesterol levels or maintain healthful levels may wish to avoid drinks high in saturated fats, such as:coffees or teas with added cream, whipped cream, high fat milk, or creamer drinks or smoothies containing coconut or palm oilspressed coconut drinksice cream-based drinkshigh fat milk productsDrinking more than 12 ounces of sugary drinks per day may also reduce HDL levels and increase triglyceride levels, or levels of fat in the bloodstream. Examples of sugary drinks include:fruit juicessports drinksenergy drinkssoda or popsweetened coffees or teashot chocolateprepackaged smoothieschocolate or sweetened milk productsOther ways to lower cholesterolSeveral behavioral changes or habits can help lower cholesterol levels, such as:limiting eating foods high in saturated fats, such as: animal productstropical oilsbaked goodsfried foodsprocessed foodslimiting consumption of foods high in sugargetting at least 2 hours and 30 minutes of moderate-to-intense exercise per weekeating healthful foods, including: fruits and vegetableswhole grainslean meats in moderationnuts in moderationpulsesvegetable oilsfat-free or low fat dairy products increasing fiber intakequitting smokingtreating or managing type 2 diabetesmaintaining a healthful or moderate body weightstaying hydratedDoctors can also prescribe medications, for example, statins, to help keep cholesterol levels healthful.Understanding cholesterolHigh levels of circulating cholesterol can trigger higher health risks. However, there is more than one kind of cholesterol.LDL can be a “bad” type of cholesterol because it can accumulate on the inner lining of blood vessels, forming plaque. As plaque progresses, it can narrow blood vessels, reducing how much blood the vessels can carry. Plaque buildup is especially dangerous when it forms in arteries supplying vital organs such as the brain or heart. Narrowed arteries also increase the risk of a blood clot or other substances becoming stuck in them. This can increase the risk of heart attack and stroke.HDL can be a “good” type of cholesterol. It absorbs circulating cholesterol and returns it to the liver for excretion.To stay healthful, most people need to limit or reduce their levels of LDL and increase their HDL levels. This helps ensure they have enough HDL circulating to keep LDL levels in check.Foods rich in unsaturated fat can help the body absorb HDL, while those high in saturated and trans fats increase LDL in the blood.Find out more about the different types of cholesterol here.Most adults over the age of 20 years should contact a doctor to check their cholesterol levels roughly every 5 years. This can help ensure they are within healthful levels. Optimal levels of cholesterol consist of:less than 200 milligrams per deciliter (mg/dl) for total cholesterolless than 100 mg/dl for LDL cholesterolmore 40 mg/dl for HDL cholesterolTakeawayMaintaining healthful cholesterol levels is vital to overall health, in particular, cardiovascular health.Several drinks contain chemicals and compounds that may help improve these levels. They include: oat and soy milktomato juicegreen teacocoa drinksdrinks fortified with sterols and stanols However, there is no quick-fix way to reduce cholesterol levels. It may take weeks or months for lifestyle or dietary changes to have an effect. Post your CommentPlease
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How to Stay Healthy While Traveling Duri...
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The Washington PostBreaking news and analysis on politics, business, world national news, entertainment more.Follow this authorLifestyleNourishing Self CareHow to Stay Healthy While Traveling During the Holidays12/19/2019 06:00AM | 2710 viewsvar addthis_config = {"data_track_addressbar":false};var addthis_config = {"data_track_addressbar":false};Photo by Ramona Heim/Shutterstock.comPhoto by Ramona Heim/Shutterstock.comIt’s cold and flu season. You know that, because it seems like just about everyone is sick. Your office is cut in half. The receptionist at your dentist’s office is sick. Your mom just called, and she’s sick, too. While the entirety of North America seems to be battling nasal drip, there’s another problem. The holiday travel season is upon us, meaning all of that sneezing, coughing and aching will be boarding a plane with you.Here’s what medical professionals advised to dodge your seatmate’s illness.Wash Your Hands. And Keep Washing Them.The secret to staying healthy during the holidays is no secret at all: Wash your hands. It’s the most important thing you can do while traveling, and it’s good form year-round, but particularly important in the winter.“Our hands are the interface between ourselves and the rest of the world,” says Gina Suh, a specialist in infectious diseases at the Mayo Clinic. “In other words, our hands touch all these surfaces that are full of germs, and then we touch our own face and mucosal surfaces — such as our mouth, nose, eyes — way more than you would even notice. Most people touch their face many times in any given minute, and that can transmit illness.”Suh recommends using good old-fashioned soap and water from a sink to properly wash, scrubbing for a full 20 seconds. Wash before and after you eat, after using the restroom, and maybe even right now. It’s that helpful.“I can’t stress the importance of hand hygiene enough,” Suh says. It’s “probably the biggest thing you can do to help prevent illness.”Don’t have access to a sink or soap and water? Keep hand sanitizer with you as backup. (But more on this below.)Manage Your StressIt’s a stressful time of year, whether the source of anxiety is holiday-related or otherwise. To add insult to injury, that stress can be a detriment to your health. Suh says stress is one of the main reasons people get sick this time of year.Sometimes it may not be the stress itself that’s a problem, but how it affects the rest of your life. For example, facing stress can lead to eating indulgently at the expense of a healthy diet.“People may be less apt to eating fresh fruits and vegetables during the holidays and may be eating more fatty foods, meats, carbohydrates, sweets and other foods,” she says.As you gear up for holiday travel, keep self care in mind.“Anytime that there’s changes in your schedule for the holiday season, your own self-care can suffer,” says Christa Schmitz, a nurse practitioner and director of nurse education for Passport Health travel clinics. “Anytime that you start neglecting your own self-care, whether it’s with sleep, diet or exercise, then you’re potentially not your best self. And so you could become more susceptible” to illness.Schmitz recommends sticking to the schedule you’re used to through the busyness of the season and even deliberately carving out more time for yourself. The better shape you’re in before you get on a plane, the better your chances are for avoiding a bug.Get Your ShotsFlu season is at its peak over the holidays, so don’t get on the plane without being up-to-date on all of your essential vaccines.“We’re right in the midst of flu season. When you’re traveling … with other people on planes who have coughs and flulike symptoms, you risk having an exposure,” Schmitz says.Then there are the measles, which you absolutely do not want to get or spread.“Right now, measles have been an issue both globally and nationally throughout the United States,” she says. “So it’s a good idea that people are up-to-date on their childhood vaccines, which would include the measles, mumps and rubella vaccine, along with the annual flu vaccine.”Consider a Travel ClinicNot up-to-date on immunizations? Traveling to another country? You may want to go to a travel clinic before your trip.“If you’re planning on traveling internationally, there may be country-specific or region-specific precautions to help you with in a travel clinic setting,” Suh says. “There, you can have a tailored discussion, according to your itinerary, about what specific things to look for and what specific vaccinations or medications may be recommended.”Schmitz notes that certain illnesses are seasonal and perhaps not on the timeline you’re used to. Consulting with a travel health practitioner can prepare you better.Drink Water Every Step of the WaySuh says people are more dehydrated over the holidays. Couple that with an airplane’s dehydrating conditions, and you’re looking at a parched body. You don’t necessarily need to chug gallons of water, but you should be more mindful of your intake.“I don’t think you should overdo it, because then that could be problematic,” Suh says. “I think that the problem is people fall behind in their hydration. They forget about it. So try to maintain normal or slightly above-normal levels of hydration.”Instead of relying on the flight attendant’s beverage distribution schedule on the plane, pack a reusable water bottle and fill it up before you board to give yourself the control.Get on Your Flight Well RestedSleeping enough isn’t only helpful for waking up in time for your flight or being in a better mood at the airport. Should your holiday travel plans include early call times, plan to get adequate sleep beforehand for your health, too. It may sound like common sense, but it becomes even more necessary when you’re hoping to ward off that cold everyone seems to have.“Get adequate sleep. It’s so important to your overall health and immune system,” says Schmitz, the nurse practitioner.Sanitation Accessories Can't Hurt, But Don't Rely on Them Although celebrities may go viral for taking in-flight sanitation to the extreme, Suh says using antibacterial wipes and face masks offer only marginal benefits. She wouldn’t recommend wiping down common areas or your seat as a more potent solution than washing your hands. The same goes for wearing a face mask as a barrier against germs.“You’re not getting the same levels of protection as simple hand-washing,” she says. “I don’t see much downside, except I can’t imagine it being very comfortable for the person who’s wearing the mask. But I’m unclear about how exactly how much benefit there would be.”Traveling over the holidays can feel like a necessary evil, particularly when you’re surrounded by chaos, and that chaos seems to have a cold. Following these tips, however obvious some may seem, can help give peace of mind while battling deadlines, meal-planning, lost luggage, middle-seat misery, flight delays and in-law visits. Among it all, keep calm and wash your hands. Post your CommentPlease
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Self Advocacy
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