BlueSkies Newsletter - May 2010
Welcome to the May edition of the BlueSkies newsletter. We hope that you find the articles informative and useful.
In this edition, we look at:
Also this month, find out about the nutritional benefits of bananas.
If you have any comments or there is a particular topic that you would like us to cover in the future, please contact us by e-mail.
Triglycerides - what are they and why bother about them?
You may, or may not, have heard of triglycerides (TGCs) - if you're in the latter group, there is a very good reason to join the former as TGCs can dramatically impact upon your health.
There has been a lot of research focussing on TGCs recently but the latest study, published in the eminent journal The Lancet, showed that people with higher levels of TGCs were more likely to have heart disease. This study concentrated on a specific gene variation which boosts TGC levels and the authors found that those subjects with the variation were 18% more likely to have a heart attack than those who did not.
What are triglycerides?
TGCs are the chemical form in which most fat exists in food as well as in the human body and they are a major source of energy. TGCs are obtained from the foods we eat but they can also be formed using other energy sources that we eat in excess e.g. carbohydrate and protein. Any calories which are not immediately required by the body are converted to TGCs and transported in the blood to the body's fat cells to be stored.
Why are they harmful?
Excess TGCs in the blood is called hypertriglyceridaemia and it can be caused by an overconsumption of calories/fat or by a pre-existing condition such as diabetes. In small amounts, TGCs are important for good health. However, at the very least, high TGC levels may indicate that your heart health is at risk. An individual with a high TGC level has triple the risk of heart disease, a 30% higher risk of stroke and an increased risk of pancreatitis as compared to a person with normal levels.
High TGC levels can also reveal a number of other conditions such as cirrhosis of the liver, underactive thyroid gland, diabetes and inflammation of the pancreas.
In addition to these risks, people with high TGCs, often have high total cholesterol and low HDL levels which are two other factors which increase the risk of cardiovascular disease. However, it is possible for a person with normal cholesterol levels to have a high TGC level.
How can I find out my triglyceride level?
A simple finger-prick blood test can reveal your TGC level and BlueSkies offer this assessment as part of their Workplace Health MOTs. You can also ask your GP to assess your TGC level if you are concerned about it.
What if my triglycerides are high?
If your TGC level is high, you can take action to try to reduce it. Here is our advice if you are trying to lower your TGC level:
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Reduce your intake of saturated fat or try to replace it with unsaturated alternatives.
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If your BMI is above normal, try to reduce it by losing weight through increasing your activity level and/or reducing your calorie intake.
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If you consume excess alcohol, try to reduce your intake.
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Try to complete at least 30 minutes of moderate intensity physical activity on at least 5 days of the week.
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Reduce your intake of hydrogenated fats such as those found in processed foods, margarines and fried foods.
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Reduce your intake of processed, high Glycaemic Index foods such as white bread, white pasta, sugary breakfast cereals, sweets and soft drinks. Limiting your intake of food that results in a quick surge in blood sugar can help to reduce your TGC level.
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Eliminate 'glucose-fructose syrup' from your diet if possible - check the labels of what you eat! Glucose-fructose syrup can result in a 30% increase in your TGC level!
Food Of The Month - Bananas
Bananas are one of the most commonly eaten fruits in the UK and the demand for them seems to grow every summer when the tennis players at Wimbledon use them to "re-fuel" between games.
But, why are they so popular? Well, it could be something to do with the fact that they are surprisingly healthful!
A medium banana contains just 100 calories which is less than half of the calories contained in an average chocolate bar making them a good snack for anyone who is watching their weight. They are also naturally low in fat with each medium banana containing less than 1g fat. However, beware of banana products such as dried banana chips which are often coated in oil making them much higher in calories and fat. In addition to being low in calories and fat, a medium banana contains roughly 15% of your daily Vitamin C requirements, 20% of your Vitamin B6 requirements and 20% of your potassium requirements.
As for the Wimbledon-factor.....the reason that we often see sportsmen and women eating bananas is that they contain more digestible carbohydrate than any other fruit making them a great source of energy for when we are exercising. So, next time you're chosing your snacks, why not go for a banana?
What Is Your "Spare Tyre" Doing To Your Health?
Did you know that carrying excess weight around your waist can increase your risk of a number of conditions including cancer, diabetes and heart disease? If so, you are in the minority as a new study has found that 97% of people are unaware of the dangers associated with an increased waist measurement. This is despite the fact that 71% of those people who took part in the study admitted to having an expanding waistline!
It seems that the majority of the UK population are blissfully unaware of the dangers of a "spare tyre" despite the fact that this has been the target of many recent health campaigns. However, the fat that we accumulate around the abdomen is more "metabolically active" than the fat stored elsewhere in the body. This means that it results in increased oestrogen production and it pumps out more hormones and chemicals which can cause disease.
In fact, women are at an increased risk of Type II diabetes and heart disease if their waist measurement is above 31.5 inches (80cm) and men have an increased risk if their waist measures more than 37 inches (94cm). One study from 2008, went even further with their 'health classifications' and found that:
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Men with waist measurements of over 47 inches (119cm) are twice as likely to die early compared to those with waists smaller than 31.5 inches (80cm)
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Women with waist measurements above 39 inches (99cm) have double the death rate of those with measurements below 25.5 inches (64.7cm)
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An increase of 2 inches (5cm) on your waist measurement increases the chance of early death by 17% for men and 13% for women
Now, before you quickly say, "I'm fine, my trouser's are size 34", we must stress that your true waist measurement is not the same as your clothes size. To learn how to measure your waist accurately, click here to watch BlueSkies video.
Another handy tool is the BlueSkies BMI tape measure which can be purchased from our shop for just £5+P&P - this allows you to clearly see whether your waist measurement is increasing your health risks through the use of a colour coded tape measure as well as providing you with a handy Body Mass Index calculator.
So, what can you do if your waist measurement is higher than recommended? Well, the age-old advice of eat less, do more stands the test of time here! To reduce your waist measurement, you need to create a negative calorie balance. The best way to do this is to eat fewer calories or do more physical activity or, ideally, a combination of the two.
Remember, waist measurement is included in BlueSkies workplace health MOTs. For more information on these, please click here.
Can Eating Nuts Lower Your Cholesterol?
Nuts often get mixed press which is fair as there are so many different types and so many different products that are nut-based. For example, if we compare the healthful walnut to the not so healthful salted peanut, we see that one is packed full of health-giving fats whereas the other is packed full of blood pressure raising salt!
In general, a nut in its natural state is a pretty healthy dietary component. Nuts contain high levels of unsaturated fats which are the healthy fats. However, if they are salted, covered in yoghurt or smothered chocolate, nuts suddenly become less healthy! So, if we are to include them in our diets, we should aim for 'unadulterated' nuts!
And, from recent research, the message is that we should be including nuts in our diets as they may help to alleviate or prevent a number of potentially dangerous conditions including high blood pressure, raised cholesterol and elevated blood sugar levels.
One of the latest research studies from the United States reviewed 25 previous studies which involved nearly 600 people. The review found that eating 67g (a small bag) of nuts per day reduced cholesterol levels by 7.4% and the researchers believe that this reduction may be due to the fact that nuts help to prevent the absorption of cholesterol in the gut. In addition to this lowering of cholesterol, the participants also experienced a reduction in the Triglyceride levels.
This study backs up previous findings such as those revealed in a Spanish study from 2008 which found that adding nuts to an already-healthy diet may help to improve cholesterol profile, lower blood pressure, reduce waist measurements and reduce blood sugar. These factors, combined with a high triglyceride level, make up something called the Metabolic Syndrome which dramatically increases a person's risk of heart disease, stroke, peripheral vascular disease and diabetes. For more information on the Metabolic Syndrome, click here.
Good news indeed for those of us who enjoy walnuts, almonds, cashews, pecans, macadamias etc. However, this research must be received with a word of caution.....beware of the calories found in nuts! Although they are a healthy food, even nuts in their natural state, are fairly calorific so it is not advisable to add as many to your diet as llike. Once again, as ever, the key word is moderation!
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