Higher Consumption of White Rice Associated with Increased Risk of Type 2 Diabetes

According to a recent study, published by the Harvard School of Public Health, the risk of developing type 2 diabetes is much higher for people who regularly ingest higher quantities of white rice.

Researchers studied results of studies conducted in China, Japan, United States and Australia, where none of the individuals had diabetes prior to participating in the studies. Studies reveal that the Chinese population consumes an average of four portions of rice per day while those in the Western world eat less than five portions each week, suggesting that perhaps Asians may be at higher risk of developing type 2 diabetes.

The most common type of rice consumed worldwide is white rice. This type of rice has a high GI value and diets with high GI values are associated with the development of type 2 diabetes

“The glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates in food on blood sugar levels. It estimates how much each gram of available carbohydrate (total carbohydrate minus fiber) in a food raises a person's blood glucose level following consumption of the food, relative to consumption of glucose.[1] Glucose has a glycemic index of 100, by definition, and other foods have a lower glycemic index.”

Results showed a stronger association among women than men in both Asian and Western countries. Basically, the higher the intake of white rice, the higher the risk of developing type 2 diabetes. Specifically, the study suggests that the risk is increased by 10% with each increased serving (158g) of white rice.

Researchers propose that because white rice is lower in fibre, magnesium and other vitamins than brown rice, this lack of nutrients may be contributing to the higher risk factor.

“The authors recommend eating whole grains instead of refined carbohydrates such as white rice, which they hope will help slow down the global diabetes epidemic.”

White Rice Increases Risk of Type 2 Diabetes, Study Claims
Glycemic Index

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Prolonged Sitting At Work Can Affect Mental Health

New research suggests that people, who sit for long periods at work, are more likely to sit outside of work, have BMI index scores associated to their time spent seated and decreased mental well-being. There is no secret that sitting for hours at work can affect your physical health, but now there is evidence that there can also be an impact on mental health.

“The findings were a subset of a larger study looking at employee's experiences of Occupational Health provision, over an 18 month period during 2009-2011. The psychologists conducted an on-line and paper based survey with over 1000 employees measuring employee's use and experiences of occupational health services and their physical activity levels.”

The participants observed spent on average 5 hours and 41 minutes seated a desk each day and slept for roughly 7 hours each night during the work week.

Researchers used several questionnaires and indexes to obtain their results, such as Lifestyle and physical activity, Domain Specific Sitting Time Questionnaire, Work Ability Index, General Health Questionnaire and Job Attitudes. In addition, they conducted interviews and attended focus groups with Occupational Health professionals.

Results showed that, of those surveyed, nearly 70% did not partake in a standard physical activity regime and 50% of those aged 50+ did not meet this standard. A large percentage of the workforce is aged 50 and continues to grow. “In the UK, as elsewhere in Europe, there are now twice as many workers aged 50 and over as there are aged 25 or younger.” There is a clear need to improve health in the workplace, especially in our aging society. Besides, many countries have eliminated mandatory retirement, which means that maintaining good health is not only good for the employee, but also the employer.

Unfortunately this study does not elaborate on how prolonged sitting directly affects mental well-being, however overall participant answers to survey questions obviously give the impression that their mental health is suffering. This fact could be due in part to the lack of exercise, in part to inadequate social interaction; lack of fresh air, improper lighting, and the list goes on. There could be a number of factors that impact mental health, but it is clear that steps need to be taken to ensure that health and mental health are not compromised in an unhealthy work environment.

Try some simple tips to improve your health while sitting at work:

• Ensure that your work space is ergonomic.
  
• Make sure your monitor is at eye level.
  
• Reduce repetitive movements.
  
• Use a document holder.
  
• De-clutter your desk.
  
• Don't keep junk food at your desk.
  
• Make your desk your own by adding mementos that make you feel good.
  
• 50/10 rule – Take a 10 minute break from your desk every 50 minutes.
  
• 20/20/20 rule – Look at an object that is 20 feet away for 20 seconds every 20 minutes in order to give your eyes a rest.
  
• Take a lunch break away from your desk.
  
• Stand up while on the phone or raise your work station so you can use your computer while standing.
  
• 90 degree rule – Your hips and knees should make 90 degree angles when you are sitting back in your chair.
  
• Get up and talk rather than emailing or messaging.

Office Workers Spend Too Much Time at Their Desks

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Should Obese Women Be Denied Fertility Rights?

Canadian fertility experts have began debating whether or not obese women should be allowed to receive in vitro fertilization treatment. A person with a BMI of 30+ meets the clinical definition of obese.

“The Canadian Fertility and Andrology Society, which recommends standards for the country's fertility doctors, will be hosting a debate on the issue in Toronto this weekend whether a woman of a certain Body Mass Index (BMI) should be banned from getting in vitro fertilization.”

According to Dr. Al Yuzpe, who will be moderating Saturday’s debate, obese women are more likely to experience complications such as miscarriage, gestational diabetes, difficult C-section and lower conception rates. In fact, many doctors admit that there is an increased health risk among women with a BMI higher than 35.

Despite this debate, there are clinics that have already taken a stance by refusing to perform egg retrievals in women with a BMI exceeding 38, such as the non-hospital clinic in which Dr. Yuzpe practices. Arthur Leader, co-founder of the Ottawa Fertility Centre claims that his facility will not treat women with a Body Mass Index of more than 35.

“The body mass index (BMI), or Quetelet index, is a heuristic proxy for human body fat based on an individual's weight and height. BMI does not actually measure the percentage of body fat.”

With rising obesity rates some people will view this as discrimination. However, Dr. Arya Sharma of the University of Alberta claims that the health risks are real and therefore denying obese women this right is not discriminatory.

"There's an increased risk of actually having birth defects in the infant and that's well studied — the correlation between obesity and fertility," said Sharma.

Of course, this is not a new debate, as the British Fertility Society and medical associations in New Zealand and Sweden have already recommended banning obese women from accessing in vitro fertilization treatment.

There is no doubt that women with an extra 100 or more lbs should consider a healthier lifestyle prior to starting a family, but that would be a personal choice. Nevertheless, losing that amount of weight takes time and women run the risk of experiencing age-related complications associated with pregnancy and childbirth.

Furthermore, where is the debate about banning drug users, smokers or people with other health problems? Besides, what happened to the debate about fertility treatments in general?

Calculate your BMI here.

Doctors to debate restricting fertility treatments for obese women
Canadian MDs consider denying fertility treatments to obese women
Body Mass Index

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Stress at Work is Cause for Concern

According to Concordia University economists, job stress is causing Canadian workers to visit health professionals more frequently for physical, mental and emotional problems. In fact, their results showed that up to 26% of workers in high stress jobs seek professional help.

Close analysis of the Canadian National Population Health Survey (NPHS), which included adults aged 18 to 65 years and statistics for healthcare visits, chronic illnesses, marital status, income level, smoking and drinking habits, and mechanical, trade, professional, managerial, health, service and farm occupations demonstrated that workers in medium to high stress jobs visit family physicians and specialists more often than the rest of the labour force.

"Numerous studies have linked stress to back pain, colorectal cancer, infectious disease, heart problems, headaches and diabetes. Job stress may also heighten risky behaviours such as smoking, drug and alcohol abuse, discourage healthy behaviours such as physical activity, proper diet and increase consumption of fatty and sweet foods."

Consequently, the cost of this impaired work force must be quite significant in terms of health care and productivity. Although healthcare spending is increasing in Canada, very few studies correlate this increase with workplace stress; rather it is most often associated with the aging population. However, economists suggest that reducing workplace stress could save money.

"Improving stressful working conditions and educating workers on stress-coping mechanisms could help to reduce health care costs," says Azagba. "Managing workplace stress can also foster other economic advantages, such as increased productivity among workers, reduce absenteeism and diminish employee turnover."

Main physiological reactions to stress:

• Blood is pushed toward the brain and large muscle groups, and away from extremities, skin, and organs that are not currently serving the body.
• The reticular activating system in the brain goes to work, causing a state of keen alertness as well as sharpening of hearing and vision.
  
• Energy-providing compounds of glucose and fatty acids are released into the bloodstream.
  
• The immune and digestive systems are temporarily shut down.

How can the “employer” reduce workplace stress?

• Ensure that the workload is in line with workers' capabilities and resources.
  
• Design jobs to provide meaning, stimulation, and opportunities for workers to use their skills.
  
• Clearly define workers' roles and responsibilities.
  
• Give workers opportunities to participate in decisions and actions affecting their jobs.
  
• Improve communications-reduce uncertainty about career development and future employment prospects.
  
• Provide opportunities for social interaction among workers.
  
• Establish work schedules that are compatible with demands and responsibilities outside the job.
  
• Combat workplace discrimination (based on race, gender, national origin, religion or language).
  
• Bringing in an objective outsider such as a consultant to suggest a fresh approach to persistent problems.
  
• Introducing a participative leadership style to involve as many subordinates as possible to resolve stress-producing problems.

How can the “employee” cope with workplace stress?

• Recognize the signs of workplace stress (i.e. anxiety, irritability, depression, apathy, loss of interest in work, sleep disturbances, fatigue, concentration difficulties, muscle tension, headaches, stomach problems, social withdrawal, loss of sex drive and drug or alcohol use as a coping mechanism etc.)
  
• Take care of yourself with proper diet, exercise and sleep.
  
• Prioritize and organize yourself to better manage time and tasks.
  
• Manage and use your emotions in positive and constructive ways.
  
• Break bad habits that add to workplace stress.
  
• Learn from others’ coping abilities.

Workplace Stress a Growing Health Hazard Workplace stress
Workplace Stress
Stress at Work

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Healthy Eating and Weight Loss May Be a Matter of Perspective

According to Brian Wansink, PhD, making simple changes to our environment can result in healthy eating without having to struggle with dieting.

"Most of us have too much chaos going on in our lives to consciously focus on every bite we eat, and then ask ourselves if we're full. The secret is to change your environment so it works for you rather than against you," Wansink said

Wansink explained that something as simple as the size of dish we choose to eat from may play a major role in the amount of food consumed.

To test his hypothesis, Wansink studied 168 moviegoers. Subjects were offered either fresh or stale popcorn from different sized containers. Those who ate from the extra-large containers ate 45% more fresh popcorn than those who had only large containers. Even those who ate stale popcorn ate 34% more from the extra-large buckets than those that were offered fresh popcorn.

In addition, he noted that people will fill a wide short glass with 37% more liquid than a tall skinny glass of the same volume.

To further investigate this phenomenon, Wansink and his Food and Brand Lab at Cornell University developed a "bottomless bowl” test. “They brought in 60 people for a free lunch and gave 22 ounce bowls of soup to half, while the other half unknowingly got 22 ounce bowls that were pressure-fed under the table and slowly refilled.” Results indicated that those eating from the bottomless bowls ate 73% more than the other group without realizing they had eaten more.

Simple modifications, such as using salad plates instead of dinner plates or moving healthy foods to eye-level in the cupboard and refrigerator or eating in the kitchen and dining room instead of in front of the television could all help with weight loss and better health. Essentially, these simple changes will inadvertently control the portions of food we consume.

Perhaps dieters may be more successful by changing their environment instead of relying on pure willpower.

Mindless Eating: Losing Weight Without Thinking

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