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At a time when we are all experiencing an extraordinary level of stress, science offers a simple and effective way to bolster our own emotional health.

To help yourself, start by helping others.

Much of the scientific research on resilience which is our ability to bounce back from adversity has shown that having a sense of purpose, and giving support to others, has a significant impact on our well-being.

There is a lot of evidence that one of the best anti-anxiety medications available is generosity, said Adam Grant, an organizational psychologist at Wharton and author of Give and Take: A Revolutionary Approach to Success. The great thing about showing up for other people is that it doesnt have to cost a whole lot or anything at all, and it ends up being beneficial to the giver.

Our bodies and minds benefit in a variety of ways when we help others. Some research has focused on the helpers high. Studies show that volunteering, donating money, or even just thinking about donating money can release feel-good brain chemicals and activate the part of the brain stimulated by the pleasures of food and sex. Studies of volunteers show that do-gooders had lower levels of the stress hormone cortisol on days they did volunteer work.

The challenge many of us are facing today is how to give support from a distance. Rules that require us to be physically apart during the pandemic mean that our traditional ways of volunteering in person are no longer possible. The good news is that the type of support that can be helpful to both giver and receiver can be given in a variety of small and big ways. It can include giving money or time to a cause. Or it can be as simple as a phone call, giving advice or just lending a listening ear.

In fact, the act of giving advice has been shown to be more beneficial than receiving it. In a series of studies of 2,274 people, researchers from the University of Pennsylvania and the University of Chicago found that after middle-school students mentored younger students about studying, they ended up spending more time on their own homework. Overweight people who counseled others on weight loss were more motivated to lose weight themselves.

Dr. Grant said we often are better at giving advice to people other than ourselves. One of the best things you can do is call someone else facing a similar problem and talk them through it, said Dr. Grant, who co-founded an online networking platform called Givitas, which connects people for the purpose of asking for and giving support and advice. When you talk other people through their problems, you come up with wiser perspectives and solutions for yourself.

Feeling responsible for other people also can help us cope with whatever challenges life brings. Emily A. Greenfield, an associate professor of social work at Rutgers University, studied a concept called felt obligation, which is measured by asking people questions such as how obligated they would feel to give money to a friend in need, even if it meant putting themselves in a bind. Dr. Greenfield analyzed data collected from 849 participants in an ongoing study of health and well-being, that asked about felt obligation as well as health-related declines they experienced over time, such as problems carrying groceries or walking a block.

As it turned out, the people who had higher levels of felt obligation meaning they were the type of people to sacrifice for others coped better with their own life challenges.

These findings fit with the idea that an orientation to helping others is a protective factor something that is especially important for well-being when confronted with distressing life circumstances, Dr. Greenfield said.

She noted that caring for others helps us to regulate our own emotions and gain a sense of control. When we remind a friend that social distancing measures are temporary, and this too shall pass, we are also, in effect, reminding ourselves and serving to regulate our own emotions, she said.

Several studies suggest that supporting others helps buffer our bodies against the detrimental effects of stress. A five-year study of 846 people in Detroit found that stressful life events appeared to take a greater toll on people who were less helpful to others, while helping others seemed to erase the detrimental physical effects of stressful experiences.

Small acts are important, said Dr. Steven Southwick, professor emeritus of psychiatry at Yale University School of Medicine and co-author of Resilience: The Science of Mastering Lifes Greatest Challenges. Part of that might have to do with just getting outside of myself, and finding meaning and purpose in something bigger than myself.

Studies show that having a strong sense of purpose protects us from stress in the short term and predicts long-term better health, a lower risk of dying prematurely and even better financial health. Researchers say that finding meaning and purpose during social distancing may be especially important for high-school seniors and college students, who were on the cusp of discovering their purpose in life just as the coronavirus derailed graduations, internships and new jobs.

Your purpose may be to help others in need, but it doesnt have to be tackling big social structure issues, said Patrick Hill, associate professor of psychological and brain sciences at Washington University in St. Louis. It could be helping out your neighbor or just doing shopping for somebody. If your big picture goal is to help others in need, there are ways of doing that right now that may look different than how you used to do them.

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The Science of Helping Out - The New York Times

Note: In response to concerns about the coronavirus, area events may be subject to cancellation, postponement or attendance limits. Please contact organizers to confirm event details.

Loss of Adult Child Support GroupCare Dimensions is offering a free weekly grief support group for those who have lost an adult child from 10 to 11 a.m. Saturdays through April 25 at the Bertolon Center for Grief and Healing, 78 Liberty St., Danvers.Attendees must be present at the first session to attend the group. Led by an experienced bereavement counselor, the workshop will help participants learn how to navigate this difficult time.Registration required. For information or to register, call 978-774-5100 or email Grief@CareDimensions.org.Celebrate Recovery offering free group programCelebrate Recovery a Christian 12-step recovery program for hurts, habits, hangups and addictions is now holding free and open groups for anyone who would like to drop by.Groups will be held from 7 to 8:30 p.m. Mondays at 63 Jefferson Ave., Salem; and from noon to 1:30 p.m. Fridays at 75 Lindall St., Danvers. For information, call 617-803-4589.

Speakers BureauThe Beverly and Addison Gilbert Hospitals Speakers Bureau is a free service designed to bring timely information on a variety of health-related topics. Speakers include physicians, registered nurses, dietitians, physical therapists, pharmacist and other health care professionals, who will provide information about healthy living and illness prevention.If your organization or group is looking for information and interesting guest speakers for upcoming events, request a copy of the Speakers Bureau brochure or call the Community Relations Department at 978-236-1650. Health Insurance AssistanceFinancial counselors are available at Beverly Hospital, 85 Herrick St., Beverly, to assist you in accessing health insurance. Those wishing more information about MassHealth, Commonwealth Care, Commonwealth Choice, Medicare, Medicaid and other health insurance issues, may visit the Financial Services Beverly Hospital from 8:30 a.m. to 4 p.m. Mondays through Fridays. The office is located inside the main entrance. Free valet parking.Community CPR programsBeverly Hospital is offering several American Heart Association CPR courses designed for non-medical personnel and teach the skills and techniques used in adult, infant and child CPR. This course also covers choking in adult and children, and the use of protection devices for mouth-to-mouth breathing. This course is appropriate for anyone wishing to learn lifesaving CPR skills.The cost of the course is $50 and includes the American Heart Association Heart Saver Student Workbooks. At the completion of the course you will receive an American Heart Association Heart Saver course completion card; this card signifies that you have successfully completed the CPR program.The classes will run from 6 to 9 p.m. and are subject to cancellation due to low registration. The cost of the course is $50 and includes the textbook. To register or for further information, contact Kim Regan at 978-922-3000, ext. 3436.

Dementia or Alzheimers caregiversJoin NortheastLink Care Management for monthly educational discussions and have the opportunity to learn and share with those who understand. The discussions are held at The Atrium at Veronica Drive, Danvers on the third Saturday of each month at 11 a.m.Respite services are available. Please RSVP to 978-762-7625.Suicide Survivor Support GroupSAFE PLACE, a peer-run suicide survivor support group is held for those who have lost a loved one to suicide. The support group is sponsored by the Samaritans of Merrimack Valley of Lawrence.Friends are welcome to attend the free support group that meets at St. Johns Episcopal Church, 705 Hale St., Beverly Farms on the first and third Thursday of each month, from 7-8:30 p.m. There is no fee. Pre-registration is not required.For more information, call Debbie Helms at 978-327-6671.

Substance use support groupThe Danvers Treatment Center, located at 111 Middleton St., Danvers, provides a free support group for friends and family of those struggling with substance use. The meetings are held from 7 to 8:30 p.m. Thursdays. Those interested in this free resource, which is open to the public as well as people currently being served by Lahey Health Behavioral Services, are invited to attend.For further information, please contact Christin Brown at 978-998-3632 or cbrown@nebhealth.org.

VNA Care seeking hospice volunteersVNA Care, a nonprofit home health and hospice organization, needs volunteers to provide companionship to patients and respite for family members in close to your home. Training, supervision and support are provided. Call 781-569-2811 for more information about becoming a hospice volunteer or visit vnacare.org.

Happiest Baby on the BlockHappiest Baby On The Block: a one-night class from 6 to 8:30 p.m. that will teach you the 5 Ss of soothing your crying baby. Typically called the fourth trimester, this class will teach you how to manage your babies crying and help them sleep longer. Class is $60 and you will receive the Happiest Baby DVD, soothing sounds CD and a swaddling blanket.Baby Signs Play Classes offered through the Parent Ed office, specifically designed for parents and their babies. Fun games, songs, activities that highlight developmental skills and teach infant/toddler sign language. Proven to stimulate growth in your babys motor, cognitive, language and social, emotional development, Class participants receive the Sign, Say & Play starter kit. Cost of class is $125 with one child and $15 registration fee.For info on upcoming dates, call the Parent Education office at Beverly Hospital at 978-927-9103.

Survivors of Breast CancerSurvivors of Breast Cancer: Wellness Group meets from 5:30 to 7:30 p.m. on the first Thursday of each month in Conference Room A, first floor Lahey Medical Center, One Essex Center Drive, Peabody. There is no fee. For further information or to register, please contact Alison Locke, at 978-538-4807

HypnoBirthing classesThe HypnoBirthing Childbirth method is a technique for achieving a satisfying, relaxing and stress-free method of birthing. This method teaches you, along with your birthing companion, the art and joy of experiencing birth in a more comfortable manner.Course highlights include how the mind and emotions affect the body, release fear, preparing your mind and body for birthing, avoiding artificial induction, developing ultimate-depth relaxation, understanding the stages of labor, preparing your Birth Plan, tapping natures own relaxant and breathing your baby down for birth.The program is held on two Saturdays and two Monday evenings (two hours each session). The cost of the program is $225. To learn more about this program and upcoming dates or to register, call the Parent Education office at Beverly Hospital at 978-927-9103.

Blood Cancer Support GroupA Blood Cancer Support Group: Family and Friends is hosted by Lahey Hospital and Medical Center on behalf of the Leukemia & Lymphoma Society. It meets on the third Monday of each month from 5:30-7:30 p.m. at Lahey Medical Center, Peabody, 1 Essex Center Drive, Peabody. The free support group is held in Conference Room A, second floor, North Wing (next to orthopaedic surgery). Dinner is served. For more information or to register, contact Alison Locke at 978-538-4807.Overeaters AnonymousIs food a problem for you? Overeaters Anonymous meets in Danvers on Mondays from 7 to 8 p.m. at All Saints Episcopal Church, 46 Cherry St. For more information call 781-641-2303.Free Reiki ClinicA free reiki clinic is held once a month at Beverly Hospital, 85 Herrick St., Beverly. The clinic takes place in the Kauders Conference Room. Thirty-minute sessions are held from 4:30 to 6:30 p.m. and are facilitated by Katie Vandi, registered nurse, Bachelor of Science in Nursing, reiki master; and Stacy Stransberg, registered nurse, Oncology Certified Nurse, reiki master.Reiki is an ancient relaxation method that may reduce stress and assist in the restoration of mind/body balance. Reiki is a non-invasive therapy and may help build immune function, decrease the effects of chemotherapy, radiation and help with wound healing. Reiki is done fully clothed. It does not take the place of traditional medicine but complements it.To schedule a free, 30-minute reiki session, please call Katie Vandi at 978-927-6850, extension 5.North Shore Postpartum HelpThe North Shore Postpartum Depression Task Force is available to women experiencing postpartum stress, as well as the family members, friends and practitioners who support them. They are available for help, hope and connection. Visit their website at NorthShorePostpartumHelp.Org.Those needing to talk to someone immediately may call the Parental Stress Hotline at 800-632-8188.It is the goal of this Task Force to bring together the practitioners, organizations, research, and best practices that North Shore families need for a healthy postpartum experience. The initial scope of this Task Force is the North Shore United Way community, including the following towns: Beverly, Manchester, Hamilton, Wenham, Ipswich, Essex, Gloucester, and Rockport.Early Onset Social GroupAn Early Onset Social Group is provided by Spectrum Adult Day Health Program, 1820 Turnpike St., Suite 106, North Andover. This group provides a comfortable and supportive environment for people and their loved ones to discuss the struggles and challenges of being diagnosed with Alzheimers disease before the age of 65.This free group meets on the fourth Wednesday of each month from 5:30 to 7 p.m. A light dinner is served. All ages are encouraged to attend. Free respite care upon request.To RSVP or for further information, call support leaders Randi Mitchell LCSW and Jill Hovanasian NSW at 978-921-5020, ext. 1138.Twin Oaks offers service to veteransTwin Oaks Center, a 99-bed Genesis HealthCare skilled nursing center located at 63 Locust St., Danvers, has become a Community Partner Recruit of We Honor Veterans, a pioneering campaign developed by the National Hospice and Palliative Care Organization in collaboration with the Department of Veterans Affairs.Genesis HealthCare is the first skilled nursing care provider to become a We Honor Veterans Community Partner. As a We Honor Veterans Community Partner Recruit, Twin Oaks Center will implement ongoing Veteran-centered education for their staff and volunteers to help improve the care they provide to the Veterans they proudly serve.By recognizing the unique needs of our nations veterans who are facing a life-limiting illness, Twin Oaks Center is better able to accompany and guide veterans and their families toward a more peaceful ending.To learn more about We Honor Veterans or to support this important work via a secure, online donation, please visit http://www.wehonorveterans.org.Newly Diagnosed Breast Cancer PatientsAn eight-session educational/support program for individuals newly diagnosed with breast cancer is held at the Beverly Hospital at Danvers. This program is designed to support, guide and provide knowledge.The free program is held at Beverly Hospital at Danvers Breast Center, Beverly Hospital at Danvers, 480 Maple St., Danvers. Sessions are held on the first and thirdMonday beginning at 7 p.m. There is no fee.For further details on upcoming dates or to register, please contact Kimberly Willis, NP-C, Certified Patient Navigator at kwillis@nhs-healthlink.org or call 978-304-8105.Dementia Support GroupA Dementia Support Group will be held at Twin Oaks Center on the fourth Wednesday of every month from 7 to 8 p.m.When you are faced with a loved one exhibiting symptoms of dementia, it can be a confusing and troubling time in your life. The group will help you understand the disease and gain knowledge about the best methods of care for your loved one.People afflicted with cognitive impairments require additional care to keep their emotional and physical functioning strong and healthy. The centers specialized professionals connect to deliver consistent, stable care while creating an environment of warmth and understanding.Twin Oaks Center is located at 63 Locust St., Danvers. The support group is free and open to the public. Light refreshments will be served.For more information or to RSVP, contact Jennifer Tineo at 978-777-0011.Stroke Survivor Support GroupA free monthly Stroke Survivor Support Group held on the first Wednesday of each month from 10:30 to 11:30 a.m. The group meets at Addison Gilbert Hospital, 298 Washington St., Gloucester in the Longan Room. The free program is facilitated by a variety of professionals affiliated with the stroke program at Beverly Hospital.Light refreshments will be available. There is no fee and pre-registration is not required. For further information or questions, please call Eileen Consentino at 978-922-3000, ext. 2295.One Life recovery programOne Life, a faith-based recovery program for those struggling with life-controlling issues (hurts, hang-ups, and habits), meets every Friday night at 6:30 p.m. at the First Baptist Church in Danvers. This program will help you find freedom from addictive and compulsive thoughts, behavior patterns such as co-dependency, pornography, chemical dependency, eating disorders, depression, emotional/physical abuse, anger, and other personal struggles.This tried and proven recovery program uses traditional methods to build recovery for those struggling with life experiences that affect our peace. The First Baptist Church of Danvers is located at 1 Water St., Danvers. Contact by phone at 978-774-8277, by email at Baptist1@verizon.net, or visit them at http://www.fbcdanvers.org.Prostate Cancer Support GroupThe Beverly Hospital Prostate Cancer Support Group meets on the third Thursday of each month at 6:30 p.m. at the Ledgewood Rehabilitation and Skilled Nursing Center, located on the campus of Beverly Hospital. This free meeting meets in the Garden Room, located on the first floor.Pre-registration is not required, those wishing further information may call the Community Relations Department at Beverly Hospital at 978-236-1650.Gift shop volunteers neededGift Shop volunteers are needed at Beverly and Addison Gilbert Hospitals. This is a great way to learn about retail in health care or volunteer your time and experience in an enjoyable shop environment.Volunteer benefits include shop discounts and a meal voucher. A variety of shift times are available including evenings and weekends. Please visit the hospitals website at http://www.beverlyhospital.org/giving/volunteer-services for more information.Melanoma Support GroupThe Melanoma Foundation of New England sponsors a support group open to all those who have been diagnosed with Melanoma. The group is facilitated by Kelli Braga, LICSW, in the Garden Conference Room, located on the first floor of the Beverly Hospital.The group meets on the second Thursday of each month at 6-7:30 p.m. There is no fee. Advance registration is requested. To register, or for further information, please contact Kelli Braga at Beverly Hospital 978-922-3000, ext. 2710, or by calling the Melanoma Foundation of New England at 617-232-1424.Pet therapy volunteers soughtCare Dimensions, formerly Hospice of the North Shore & Greater Boston, is seeking more volunteers with certified pet therapy dogs to provide pet therapy to hospice patients in a variety of settings throughout Greater Boston and on the North Shore.Pet therapy dogs must be certified through a registered pet therapy organization. Volunteers will receive training and ongoing support while engaging in the rewarding experience of visiting hospice patients and their caregivers.For more information about this volunteer opportunity, please contact Sheryl Meehan, Director of Volunteer Services and Complementary Therapies at SMeehan@CareDimensions.org or 978-750-9321.General Cancer Support GroupThe General Cancer Support Group meets at Beverly Hospital on the first Wednesday of the month from 11 a.m. to 12:30 p.m. in the Womens Health Building in the small conference room.Pre-registration is required by calling the Social Work Department at Beverly Hospital at 978-922-3000, ext. 2710.

Medication reviewA free 15-minute review of medications may be scheduled with a registered pharmacist at Beverly Hospital. Appointments are scheduled from 11 a.m. to 1 p.m. on the last Wednesday of each month. Participants are asked to bring a list of all medications, prescription and over-the-counter medications, including vitamins, etc. To schedule a free and confidential appointment, please call Lahey Health Senior Care at 978-922-7018, ext. 1305.Alzheimers Caregiver Support GroupA free Alzheimers Care-giver Support Group is held at the Spectrum Adult Day Health Program, 600 Cummings Center, Suite 176 X, Beverly, (www.spectrumdayprogram.org). The program is held on the first and third Wednesdays of every month from 2:30-4 p.m. Free respite care upon request.Information and education about Alzheimers disease and related memory disorders is shared. Increased understanding through shared experiences, mutual support from other care-givers.Light refreshments are serviced. To RSVP for respite care or with questions, please contact support leaders Randi Mitchell LCSW and Jill Hovanasian NSW at 978-921-5020, ext. 1138.Healthy Streets OutreachNortheast Behavioral Health Healthy Streets Outreach Program provides rapid HIV testing, hepatitis C information, access to drug treatment, overdose prevention and Narcan training. All services, provided by NBH Healthy Streets Program, are available at various locations on the first Wednesday of the month. Please call 978-767-3913 or 781-592-0243 to reach the outreach team.Timing is EverythingCare Dimensions, formerly Hospice of the North Shore & Greater Boston, sixth installment of its cable TV show, Timing is Everything, will focus on child life services and help for grieving children.Mary Crowe, education specialist at Care Dimensions, welcomes Care Dimensions Childrens Program Coordinator Kristen Goodhue and Director of Bereavement Services and Program Development Nathaniel Lamkin. The show, which airs on Danvers Cable Access TV (DCAT) and on Channels 99 (Comcast) and 36 (Verizon) will run through the end of the month on Tuesdays at noon, Thursdays at 7:30 p.m., Fridays at 8 p.m. and Saturdays at 11 a.m.You can also watch the video on demand at http://www.danverstv.org.Timing is Everything is a part of Care Dimensions community education and outreach program which works to dispel the myths surrounding hospice care and to empower individuals dealing with an advanced illness to access these services sooner so there is more opportunity to improve their quality of life.For more about Care Dimensions services visit http://www.CareDimensions.org.Help with hoarding issuesThe North Shore Center for Hoarding & Cluttering at North Shore Elder Services is the leader in providing a support system for those who are feeling overwhelmed by the stuff in their life. Many of us periodically reach a point where we need to simplify, organize and de-clutter. Sometimes we cannot do it alone and need some help in meeting this challenge; thats when the North Shore Center for Hoarding & Cluttering can offer assistance.If you or someone you know might benefit from any of the professional services NSCHC can offer, call 978-750-4540 and ask for Information Services to make a referral. There are no geographic or age restrictions for participating in any of the services.NSCHC is located at North Shore Elder Services, 300 Rosewood Ave., Suite 200, in Danvers. For more information, contact Marnie McDonald, LCSW at 978-624-2207 or mmcdonald@nselder.org.Movement program for people with ParkinsonsThis program will run from 1-2 p.m. Mondays and Tuesday, Trinity Episcopal Church, 124 River Road, Topsfield. The Danvers YMCA will offer a free movement program for people living with Parkinsons disease. The classes will include a series of seated and standing exercises sometimes using props such as balls, dowels and balance pads to promote strength, flexibility and balance. Participants are given tools through rhythm, dance and movement sequences that help improve agility and the mobility issues associated with Parkinsons. The classes will also incorporate movement games, vocal and facial exercises and a variety of music. Classes will be taught by Dianna Daly. For information: smalach@danversymca.org.Grief recoveryG.R.A.S.P. Grief Recovery after a Substance Passing a support group for families or individuals who have lost a loved as a result of substance use or addiction, meets on the first Thursday of every month, from 7-8:30 p.m. at Highland Hall inside the auditorium at Salem Hospital. For more information, call 781-593-5224 or 978-354-2660 or online at grasphelp.org.Surgical Weight Loss info sessionsLahey Hospital & Medical Center is pleased to bring Surgical Weight Loss services to Lahey Outpatient Center, Danvers. While the actual surgery will be performed in Burlington, patients will now have the convenience of receiving preoperative and postoperative care close to home.Surgical Weight Loss offers a multi-disciplinary team approach for treating obesity through a combination of surgery, behavioral health, and nutrition. This multi-disciplinary approach is the key to successful long-term weight loss and well-being.As part of the offerings, free monthly bariatric information sessions are held at Lahey Outpatient Center, Danvers. These sessions are open to patients and the community, and are facilitated by surgeons and nurse practitioners of the program.Patients who typically qualify for surgical weight-loss include those with a body mass index greater than or equal to 40, and/or a body mass index between 35 and 39 with at least one major medical co-morbidity, such as obstructive sleep apnea or hypoventilation syndrome, diabetes or hypertension.Free upcoming Surgical Weight Loss info sessions are held 6:30-7:30 p.m. Please call 978-304-8020 for further information regarding upcoming programs.Weight Management ProgramThe Weight Management Program at the Lahey Outpatient Center, Medical and Day Surgery Center, located at 480 Maple St., Danvers, is dedicated to making weight loss goals obtainable through a medically-dedicated weight loss program.The program begins with a comprehensive evaluation by the Weight Management Team consisting of nursing assessment, nutrition assessment and exercise assessment. Together with your doctor, the program is tailored to you.Through education, exercise and counseling, this program can help identify and modify risk factors. Adverse health conditions associated with obesity include: diabetes, cardiovascular disease, high blood pressure, high serum cholesterol, cancer, respiratory difficulties, muscular and skeletal problems.A physician referral is required to participate in the Weight Management Program. For further information or to schedule an appointment, please call 978-304-8401. You may also visit the web at beverlyhospital.org/danvers.Smoking CessationThe lifestyle Management Institute located at Lahey Outpatient Center, 480 Maple St., Danvers, is now offering two programs tailored help you stop smoking.They are:Individual counseling with a certified tobacco treatment specialist. One-on-one counseling designed for those that may need a more individual approach and may want to consider pharmaceutical aids. The fee for a 30-minute session is $35. (Some insurance carriers cover this, check with yours).American Lung Association Freedom From Smoking Program. This is a group program which provides different smoking cessation techniques. Group support is a key part of this program. This a eight-week program. The program includes studying your smoking habits, building motivation, winning strategies, stress management, weight control active fun and exercise and assertive communication.For further information or to register for these programs, please call 978-304-8020.

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- News - The Beacon - Acton, MA - Wicked Local Acton

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Qontigo has expanded its suite of innovative thematic indices by two new concepts: online gaming and the fight against obesity. The STOXX Video Gaming & eSports Index and the STOXX Health & Weight Loss Index were introduced today, and financial products based on these indices are expected to launch in the coming weeks.

Both indices are positioned to benefit from structural, global economic growth trends. The STOXX Video Gaming & eSports Index is comprised of companies focused in the high growth area of video games and eSports. The STOXX Health & Weight Loss Index includes constituents that are connected to the immediate need of addressing the rising obesity levels in the global population.

The online gaming and health and weight loss indices are the latest additions to our thematics family that seeks to capture sector-specific, long-term growth. At Qontigo we have advanced thematic investing since 2016 and now offer two dozen theme-based STOXX indices following modern concepts with above-average growth outlooks. Thematic investing aims to capture the momentum of disruptive megatrends that fall into the categories of demographics, climate change and technology. As an investment category, thematic investinghas nearly tripledin the three years throughDecember 31, 2019, said Stephan Flaegel, Global Head of Indices & Benchmarks at Qontigo.

Each index selects constituents from the STOXX Developed and Emerging Markets Total Market Index, and from certain Chinese markets, with substantial revenue exposure to business sectors associated with the respective concept. The business categories are based on FactSet Reveres data. Only stocks with a given minimum trading volume are eligible.

Additionally, the two indices will exclude companies that Sustainalytics considers to be non-compliant with theGlobal Standard Screeningand those involved in controversial weapons. This is in line with increasing demand from asset owners and investors to comply with sustainability norms, a drive that has also emerged in thematic strategies.

About Qontigo

Qontigo is a financial intelligence innovator and a leader in the modernization of investment management, from risk to return. The combination of the companys world-class indices and best-of-breed analytics, with its technological expertise and customer-driven innovation enables its clients to achieve competitive advantage in a rapidly changing marketplace. Qontigos global client base includes the worlds largest financial products issuers, capital owners and asset managers. Created in 2019 through the combination of STOXX, DAX and Axioma, Qontigo is part of Deutsche Brse Group, headquartered in Eschborn with key locations inNew York, Zug andLondon.

About STOXX

STOXX Ltd. is Qontigos global index provider, currently calculating a global, comprehensive index family of over 10,000 strictly rules-based and transparent indices. Best known for the leading European equity indices EURO STOXX 50, STOXX Europe 50 and STOXX Europe 600, STOXX Ltd. maintains and calculates the STOXX Global index family which consists of total market, broad and blue-chip indices for the regions Americas,Europe,Asia/Pacificand sub-regionsLatin Americaand BRIC (Brazil,Russia,IndiaandChina) as well as global markets. STOXX is the administrator of the STOXX and DAX indices under the European Benchmark Regulation and exercises control over all benchmark administration processes within Qontigo.

STOXX indices are licensed to more than 600 companies around the world as underlyings for Exchange Traded Funds (ETFs), futures and options, structured products and passively managed investment funds.www.stoxx.com

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Qontigo Launches Two New Thematic Indices On Video Gaming And Healthcare - European Gaming Industry News

If you want a longer healthier life, read this carefully. The more fit you are when you start a weight-loss programme, the more weight you could lose, compared to those who are very out of shape, say researchers.

"This research could help us improve the design of our weight loss programs and suggests that adults with very poor fitness may benefit from additional exercise support during a weight loss program to achieve higher levels of moderate-to-vigorous physical activity and improve long-term weight loss," said study lead researcher Adnin Zaman, from the University of Colorado in the US.

For the findings, published in the journal Journal of the Endocrine Society, researchers examined the relationship between a person's level of fitness at the beginning of the study and weight loss at the end of an 18-month behavioural weight loss programme.

The programme combined a calorie-restricted diet, group-based behavioural support, and six months of supervised exercise. The study included 60 adults with obesity or overweight. Participants exercised under supervision for the first six months of the study. The participants wore an armband that measured their activity levels over one week at the beginning of the study, and then for a week during months 6, 12 and 18.

Their cardiovascular fitness was measured during a graded exercise test on a motorised treadmill. Participants were divided into two groups: "very poor fitness" and "poor or better fitness."

Twenty (33 percent) of the adults who completed the 18-month study were classified as having very poor fitness at the beginning of the study, while 40 (67 percent) were categorised as having poor or better fitness, according to the study.

Body mass index--a measure of body fat based on height and weight--was higher in those with very poor fitness at the beginning of the study compared with those in the poor or better fitness group. There were no significant differences between the two groups in weight change at six or 12 months. At 18 months, however, those in the poor or better category lost nearly twice as much weight as those who had very poor fitness at the start of the study--an average of 18 pounds versus 9.5 pounds.

"Future studies are needed to evaluate whether providing additional exercise support or focusing specifically on improving fitness in adults with low levels of fitness would improve weight loss," Zaman said.

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Want long term weight loss? Fitness is the mantra - International Business Times, Singapore Edition

I used to find comfort in food, says Brian Brister, eating not only when I was sad but also when I was happy. The 32-year-old fashion photographer from Los Angeles, California, struggled with his weight for a long time; as youngster, hed been diagnosed with Hashimoto's thyroiditis after gaining almost 60 pounds. He started taking medication, but kept gaining weight. I didn't knowor have the desire to learnhow to eat healthy, he says.

Even living in New York City and walking everywhere, Brister was largely inactive. And healthy eating was still out of reach. I could go days without eating a single vegetable, except French fries, if that even counts, he says. Constantly tired, unable to bend over to tie his shoes, and having to sit down after climbing a single flight of stairs, he felt defeated. Then a series of knee surgeries left him couch-ridden for five months. He gained another 50 pounds, bringing him to 330. He was 30 years old.

Hed nearly resigned himself to that life, but a few weeks later he met with a coach from the healthy weight and habits company, OPTAVIA. Brister decided hed try it for a month, even though, he says, he didn't actually believe anything would change. At the end of the month, he had dropped 32 poundsand that convinced him.

The program had him focusing on a healthier diet, which was a big change for Brister. He started eating six times a day: five were nutrient-dense and portion-controlled, and one was a meal of lean protein and three vegetable servings. He started drinking more water.

It was all part of a project to change his mindset around his health. At first, it was tough to resist his typical large, carb-heavy meals, but he soon found he liked learning new ways to cook, and discovering new vegetables to eat. He also liked working on hydration and sleep. As he changed his habits, he found he had more energy and mental clarity. He began moderate exercise, including pushups and planks or jogging.

In 12 months, he lost 145 pounds. I underwent a major physical, emotional and spiritual transformation, he says. I feel like a completely different person. He can hike and walk around without knee pain; hes able to lead songs at church without feeling winded. Hes even weaned himself off of caffeine. I still drink coffee because I love it, he says, but I rarely feel like I need it.

Dropping the weight gave him more confidence, Brister says. I have more energy, more mental clarity and I'm stronger in so many areas of my life. Hes become a coach himself, and shares his story to inspire others to keep striving. Hes just ten pounds from his goal weight; from there hes excited to work and tone his body. Losing weight has been amazing, but keeping that weight off long term will be the real win, he says.

Read this article:
This Guy Lost 145 Pounds in a Year by Eating 6 Meals a Day - Men's Health

A WEIGHT loss transformation can be good inspiration for those trying to get into shape. One woman lost three stone by changing her diet plan and incorporating running into her routine.

With the days getting lighter, some people will start to think about upping their fitness regime. One woman revealed the diet and exercise plan she used to shed over three stone. What did she eat?

In order to find a diet that will work, it can be helpful to look to those who have already slimmed down.

One slimmer, Paula, explained she struggled with food and the pounds crept on over the years.

She said: As an emotional eater, I had been overweight for a long time, on a bad day I would binge eat, feel guilty, then start all over again.

It was a vicious circle. I struggled with low self esteem and felt frumpy.

Although Paula wanted to make a change, she could not find a diet that worked for her.

Instead of slimming down she was left unmotivated and tipped the scales at 12st 1lb.

Id tried lots of diets but nothing worked in the long term, Paula explained.

Id lose weight and then put it on again. But that hasnt been the case with Jane Plan its broken my relationship with food.

I started the plan following a health issue when my weight had crept up to 12 st 1lbs I was 1lb off being obese.

At a size 16/18 I knew I had to make a change, for the sake of my health.

Trying out healthy meal delivery service Jane Plan, the dieter noticed the number on the scales go down.

By eating healthy regular meals on the plan, Paula managed to shed an impressive three stone.

As her fitness improved, the dieter also started running every day.

Paula added: Since starting the plan I havent looked back. I lost over three stone and reached my goal weight of nine stone, it felt great.

I felt so motivated and positive that I had finally started to get my weight under control, but I did not feel deprived as you do on crash diets.

While losing weight, the slimmer started to be able to fit into her old clothes again.

She said her confidence improved and she started to feel better in herself.

Paula said: It is a great feeling to be able to fit back into old clothes and feel more confident in the way I look.

The consistent weight loss of 2.5lb a week is good as you dont get the plateaus or the weight gain in some other diets, so you see the benefits without the pain.

I am much happier and my relationship with my partner is much stronger. For the first time I love myself and what I have achieved.

By following the diet plan, Paula noticed a change mentally and physically.

She explained her weight loss journey transformed her life in many ways.

Link:
Weight loss transformation: Woman made one easy change to shed 3st what did she eat? - Brinkwire

Common mental health disorders can have a devastating impact on individuals and their ability to remain in or return to work, as well as have a knock-on effect on employers and the economy. Occupational health can play a pivotal role in supporting those in need as well as highlighting the positive links between work and health, explain Racheal Arkle and Anne Harriss.

Common mental health disorders (CMD) are increasing in the UK. The 2014 Adult Psychiatric Morbidity Survey cited by McManus et al (2017) showed an increase since 2000 in CMD to one in five sufferers in the female adult population, and one in eight in the adult male population. The greater prevalence of CMD was found in those living alone and those who have poor physical health or are unemployed.

A total of 300,000 individuals lose their jobs each year due to CMD, costing employers 42bn per year (Stevenson and Farmer 2017). Return to work (RTW) is arguably one of the most underused yet most meaningful measure of health outcomes for CMD (Palmer et al 2007), providing the best prognostic outcomes irrespective of CMD diagnosis.

This is supported by Waddell and Burton (2006), who clarified the links between health and work, demonstrating that not only is health good for work but also that work is good for health.

Racheal Arkle is a specialist occupational health nurse and Professor Anne Harriss is emeritus professor at London South Bank University

The results of the Chartered Institute of Personnel and Development/Simplyhealth Health and Well-being at Work Report (2019) showed that CMD have now overtaken musculoskeletal disorders across workforces as one of the main causes for sickness absence.

These links between health and work were further investigated by Coombs (2016), who found that work was beneficial for health, including for depression and anxiety, two of the most common mental health causes of sickness absence.

Coombs findings showed that 20% of employees will be experiencing a CMD at any given time. Anxiety and stress are closely linked, as are anxiety and depression which are now shown to be the most common mood disorders seen in primary care (Kumar and Clark 2010). Cox et al (1997) articulate the cycle of anxiety and depression as: worry leading to poor sleep, leading to poor performance, leading to malaise, leading to depression, leading to more anxiety, worsening depression.

This article details the effects of depression and anxiety on Angela (pseudonym), a woman in her late thirties working full time as a personal assistant for an NHS consultant physician. She was also a single parent of two children for whom she was the sole financial provider.

Her role involved her minuting meetings and organising diaries for the healthcare team, a role demanding clarity of thought and excellent communication and organisational skills. She was responsible for communications, including complex subject matter requiring mental resilience.

Angela described experiencing a triple bereavement, following the death of her mother and two other close family members. This resulted in her absence from work for a total of five months, prompting an occupational health (OH) referral.

Palmer et al (2013) note that OH input can optimise successful outcomes for individuals absent from work for lengthy time periods. Surveys undertaken by the Confederation of British Industry (CBI) (2011) and by the Chartered Institute of Personnel and Development (CIPD) (2019) confirm the importance of OH input for a successful RTW.

Given the risks of long-term unemployment to those on long-term sickness absence, it is important to address this at the earliest possible opportunity.

Waddell and Burton (2006) noted that an absence from work of six months led to an 80% chance of being out of work for five years. In addition, the Adult Psychiatric Morbidity Survey (2014) noted that rates of CMD tend to be far higher in those who are single or divorced, because of mental health being closely linked to social context, Angela was therefore at high-risk with regards to poor long-term outcomes.

Angela had been absent from work for three months following her mothers death. Her mothers death had triggered a particularly traumatic response in Angela, as she had been her mothers main carer through the later and palliative stages of her illness.

Angela had attempted to RTW but was unable to manage her first day back. She described anxiety symptoms recognised by MIND (2017) as typical of the flight, fright or freeze response that can occur in anxiety.

She acknowledged that her job role involved typing letters to patients regarding their oncology diagnosis/prognosis. She found this traumatic in the light of her own recent bereavement, leading Angela to experience symptoms of severe anxiety and depression and a further two months sickness absence followed.

Bereavement is a recognised precipitative event for anxiety and depression (Palmer et al 2007). They detail that common CMDs can produce impairments in concentration, motor, communication and social skills, all essential to Angela in her job role.

This impact on concentration and attention can result from the illness itself but also from medication, and can both lead to performance issues. Impaired motor-skills can be attributed to the same aetiology (Thornbory and Everton 2018).

The findings of Coombs (2016), following surveys of managers and health professionals including OH, agreed on the importance of manager input and support in the RTW process; so good communication from OH to support managers is essential.

Angela was seen in clinic by an occupational health nurse (OHN). The purpose of this sort of OH assessment is to assess the effects of ill health on work and work on health and to recommend any reasonable adjustments, which it is hoped will enable the employee to achieve the demands of their workload (Thornbory and Everton 2018).

When Angela arrived for her appointment, she was tearful and explained that even travelling to her workplace triggered anxiety symptoms that she felt unable to manage. She stated that she was no longer able to sleep at night, had lost significant amounts of weight and felt unable to mix socially, all consistent with the symptoms described by Lindsey et al (2006).

She described a process of rumination that she was engaging in similar to those described by Genet et al (2012), whereby rumination exacerbates the negative effects of depression and anxiety, two of the most commonly seen CMDs in primary care, and which are often linked illnesses (Kumar and Clark 2012).

A biopsychosocial approach was used in assessing Angela. The psychosocial flagging system is used in OH to assess severity of conditions that may need an automatic referral to other medical professionals and to identify barriers and facilitators to successful RTW.

The recent addition of orange flags relates to the mental wellbeing of patients and is a useful way of guiding health practitioners towards additional health care input if required (Watson, H 2010). Taking a biopsychosocial approach also allows for the holistic assessment of individuals, taking into consideration medical and non-medical matters. This is an important tool used throughout medicine in dealing with health and understanding health beliefs, which may have an impact on RTW (Coombs 2016).

Angelas physical health had deteriorated during her absence from work. Her appearance was unkempt and she appeared thin and gaunt, resulting from her significant weight loss. She had a grey pallor and confessed to finding it very difficult to eat because of nausea associated with her anxiety. Combined with poor sleep, she reported extreme fatigue and back pain, symptoms consistent with anxiety and depression (Palmer et al 2007).

Angela self-identified struggling with depression and anxiety and was asked to complete a standardised assessment tool for both. Completion of standardised tools such as the Hospital Anxiety Depression score can be useful diagnostic tools for CMD (Zigmond and Snaith1983).

Some view the use of patient health questionnaire (PHQ-9) as unreliable in diagnosing CMD such as depression (Arroll et al 2010), while others refute this, asserting that they both have value in the primary care setting (Manea et al 2012).

Angelas score on both anxiety and depression assessment tools was high; she had insight into her mental health, having sought support from her GP who had referred her for bereavement counselling, with which she was actively engaging.

Although it is less common for care givers to suffer from traumatic grief after the death of a relative with a terminal illness, care givers may not cope well mentally with anxiety and depression (Hudson 2006) recognised responses in vulnerable patients.

Bereavement support and counselling are important in helping individuals to return to normal functioning. Angela had no previous history of mental ill health and had declined medication offered by her GP.

Angela reported having socially isolated herself, as being in the company of others caused her to experience anxiety. She was keen to RTW as her sick pay would only continue for a further two weeks. Without her regular salary she was unable to support herself and her two children.

She was therefore catastrophising, imagining she might lose her home and be unable to cope with the basic social needs of her family without a RTW. Her recent bereavements had resulted in her losing her primary support networks, and she felt unable to provide for her children financially and emotionally.

Angela confirmed her manager had been very supportive. She had attempted to attend the workplace on several occasions for RTW meetings but on her journey into work had became tearful and distressed and had been incapable of completing the journey. Her inability to enter social environments without becoming highly distressed resulting in her becoming increasingly isolated, further impacting negatively on her anxiety and depression.

Angelas desire was to return to work the following Monday, but she was clearly not in a fit mental state to do so. Upon discussion, she agreed that a further two weeks off work would be beneficial, with the aim of building routine into her life to assist her mental and physical wellbeing. Further review appointments were made with a view to establishing a phased RTW once she had gained greater mental stability.

A growing body of evidence supports the use of mindfulness as a means of improving mental health conditions such as anxiety (Hall, L, 2013). The National Institute for Health and Care Excellences (NICE) 2009 guidelines recommend mindfulness and cognitive behavioural therapy (CBT) in the management of depression.

Angela was offered self-referral information to a local CBT provider and advised to consider undertaking some mindfulness practices. She was also advised to consider increasing physical activity, as this is known to improve the symptoms of both anxiety and depression and can have a positive impact for individuals struggling with appetite loss and problems with sleeping (Crone and Guy 2008).

She was advised to consider making attempts to increase her weight by using eating strategies such as eating little and often or, in the absence of the ability to do this, to use protein drinks to boost her calorie intake.

With Angelas consent a report was sent to her manager recommending that she should remain off work for a further two weeks and then be reassessed to ascertain her fitness to RTW and discuss a phased return. Her manager was advised to maintain contact with Angela.

A lack of interaction with colleagues is identified by Joosen et al (2017) as both a barrier to RTW and a cause of CMD. Palmer et al (2013) note that reduced hours or phased return assists in re-acclimatising CDM sufferers to the work environment, and is beneficial for a successful long-term outcome.

Hughes (2004) recommends phased RTWs involving reduced hours should take place over a maximum timeframe of six to eight weeks and should not start at any less than four hours per day, as fewer hours than this does not allow for any meaningful productivity.

A phased return mirroring these guidelines was detailed in Angelas OH report, with the additional recommendation of regular one-to-one meetings with her manager and a further OH review should she struggle on her return.

In her role, Angela was assigned to a specific oncology consultant. Her manager was therefore asked to consider whether she could support another consultant, one specifically not working oncology, whilst recovering her mental stability and integrating herself back into the workplace.

Angela appeared much improved on review two weeks later. She was practising yoga daily with her daughter, explaining that it helped her to connect with her as she felt she had neglected her over the past year. This also provided opportunities to practice mindfulness.

Yoga has positive effects on both mental health and confidence, as it helps the practitioner to move from the sympathetic to parasympathetic nervous system, so helping to calm nerves relieving anxiety symptoms (Friedman 2018).

Angela remained nervous about her RTW because she was still experiencing some symptoms of anxiety and depression. But as they were under sufficient control a phased RTW now seemed like a realistic step forward.

She had already met with her manager without experiencing anxiety symptoms and she would now be working primarily for a urology rather than an oncology consultant. Repeated completion of mental health screening tools demonstrated that Angela assessed herself as improved from the first time that she had been seen in OH.

In the OH setting these standardised assessment tools are less useful as a diagnostic tool, but can be appropriate as a baseline assessment against which future assessments can be compared (Thornbory and Everton 2018).

Upon completion of four weeks of her phased return, Angela returned to OH and was much improved. She had had her hair done and was wearing make-up. She had gained two kilos by adding protein shakes to a meal plan that included six small meals a day, and she was slowly increasing her food intake.

Angela was discharged from OH at this stage as she was clearly managing and benefiting from her RTW. She admitted that returning to work had improved her confidence, general physical health and had pulled her out of the social isolation in which she had previously been trapped.

In 2017 Stevenson and Farmer (2017) were pushing for the UK to become world leaders in best practice when addressing the stigma and lack of support available for those experiencing CMD in the workforce.

Angelas case provides a perfect example of how OH support can help to support those in need whilst boosting productivity for employers, demonstrating the premise of Waddell and Burton (2006) that work is good for health.

Given the very real risk of unemployment for those experiencing long-term sickness absence noted by the Department for Work and Pensions (DWP) (2014), Angela s case was a success story for both herself and her employer.

Supporting managers to manage sickness absence through health assessment and return to work is, naturally, an essential part of the OH role. The retention and rehabilitation of staff, and the economic benefit this has for employers and society has been widely recognised since Carol Blacks 2008 Working for a Healthier Tomorrow review and Marmots 2010 report.

It is also of course a legal responsibility for employers under the Health and Safety at Work Act (1974). Much is now being done to address mental ill health in the workplace. However, if OH is to become the proactive service it is expected to be, it is the responsibility of OH to channel good mental health maintenance through wellbeing, encouraging engagement throughout the workplace.

A supportive workplace alongside good OH provision in the case of acute exacerbation are complementary factors for care of employee mental health and staff retention.

References

Arroll B, Goodyear-Smith F, Crengle S, Gunn J, Kerse N, Fishman T, Falloon K, and Hatcher S (2010). Validation of PHQ-2 and PHQ-9 to screen for major depression in the primary care population. Ann Fam Med. 8(4), pp. 348-353. Doi:10.1370/afm.1139.

Black, C (2008). Working for a Healthier Tomorrow. London: The Stationary Office

Chartered Institute of Personnel and Development and Simplyhealth, Health and Well-being at Work Report 2019. Available from: https://insights.simplyhealth.co.uk/insights/cipd-health-and-well-being-at-work-report-2019

Confederation of British Industry (2011) Healthy Returns: Absence and Workplace Health Survey. London.

Coombs, J, (2016). Occupational Health Management in the Workplace, a Guide to the Key Issues of Occupational Health Provision. Leicester: IOSH.

Cox, R A F, Edwards, F C, McCallum, R I (1997). Fitness for Work The Medical Aspects. 2nd ed. Oxford: Oxford University Press.

Crone D, and Guy H (2008). I know it is only exercise, but to me it is something that keeps me going: a qualitative approach to understanding mental health service users experiences of sports therapy. International Journal of Mental Health Nursing, vol.17(3), pp.197-207.

Department for Work and Pensions (2014). A Million Workers off Sick for More Than a Month. London: Press Office. Available at: https://www.gov.uk/government/news/a-million-workers-off-sick-for-more-than-a-month

Friedman, J D (2018). 5 Ways Yoga Benefits Mental Health. Yoga Journal. Available at: https://www.yogajournal.com/lifestyle/5-ways-yoga-is-good-for-your-mental-health.

Genet, J J, and Siemer M (2012). Rumination moderates the effects of daily events on negative mood: results from a diary study. Emotion, vol.12(6), pp.1,329-1,339.

Hall, L (2013). How Practising Mindfulness in the Workplace can Boost Productivity. Occupational Health and Wellbeing. Available at: https://www.personneltoday.com/hr/how-practising-mindfulness-in-the-workplace-can-boost-productivity/

Hudson, P L (2006). How Well Do Family Caregivers Cope after Caring for a Relative with Advanced Disease and How Can Health Professionals Enhance their Support?. Journal of Palliative Medicine. 9(3): p694-703.

Hughes, V, ed (2014). Tolleys Guide to Employee Rehabilitation. London: Lexis Nexis UK.

Joosen, M, Arends, I, Lugtenberg, M, Gestel, H V, Schaapveld, B, Klink, J V D, Weeghel, J V, Terluin, B, and Brouwers, E (2017). Barriers to and Facilitators of Return to Work After Sick Leave in Workers with Common Mental Disorders: Perspectives of Workers, Mental Health Professionals, Occupational Health Professionals, General Physicians and Managers. Leicestershire: IOSH.

Kumar P, and Clark M (2012). Clinical Medicine, 8th edition, Edinburgh, Saunders Elsevier.

Lindsey, J, Baillon, S, Brugha, T, Dennis, M, Stewart, R, Araya, R, and Meltzer, H (2006). Worry Content Across a Lifespan: an analysis of 160 74-year-old participants in the British National Survey of Psychiatric Morbitity 2000. Psychol Med. 36(11): pp.1625-1633.

Manea L, Gilbody S, and McMillan D (2012). Optimal cut-off score diagnosing depression with the Patient Health Questionnaire (PHQ-9): a meta-analysis. CMAJ, vol. 184(3). doi: 10.1503/cmaj.110829.

Marmot, M (2010). Fair Society, Healthy Lives. London: University College.

MIND (2017). Anxiety and Panic Attacks. Available at: https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/causes-of-anxiety/#.XOHYjDHsY2w

National Institute for Health and Care Excellence (2009. Depression in adults: The Treatment and Management of Depression. Available at: https://www.ncbi.nlm.nih.gov/pubmed/22132433

McManus S, Bebbington P, Jenkins R, Brugha T (eds) (2016). Mental health and wellbeing in England: Adult Psychiatric Morbidity Survey 2014. Leeds: NHSDigital.

Palmer, K T, Cox, R A F, and Brown, L (2007). Fitness for Work The Medical Aspects. 4th ed. London: Faculty of Occupational Medicine.

Palmer, K T, Brown, L, and Hobson, J (2013). Fitness for Work The Medical Aspects. 5th ed. Oxford: Oxford University Press.

Stevenson, D, and Farmer, P (2017). Thriving at Work: a review of mental health and employers. London: Department for Work and Pensions.

Thornbory, G, and Everton, S (2018). Contemporary Occupational Health Nursing a Guide for Practitioners. 2nd ed. Oxon: Routledge.

Watson, H (2010). CPD: Psychosocial flags system. Occupational Health & Wellbeing, July 2010. Available from: https://www.personneltoday.com/hr/cpd-psychosocial-flags-system/

Waddell, G, and Burton, K (2006). Is Work Good for Your Health and Well-being?, London: The Stationary Office.

Zigmond, A S, and Snaith, R P (1983). The Hospital Anxiety and Depression Scale. Acta Psychiatrica Scandinavica. 67(6): p361-370. Available at: doi:10.1111/j.1600-0447. 1983.tb09716. x. PMID 6880820.

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CPD: Managing common mental health disorders and their effects on long-term absence - Personnel Today

It's been a long time now, in many circles, that carbohydrates have received a bad rap. Vast portions of the population have dismissed an entire macro nutrient and joined the ranks of the many who not only eschew simple, sugary carbs, but all of them completely.

I jumped on the low-carb train a few times, so I understand the temptation to want to see that quick weight-loss. But for me, ultimately, it wasn't sustainable. Now, as someone who eats a mostly whole foods, plant-based diet, giving up carbs is not something I will ever do again. I've seen how crucial of a role they play.

It is my opinion that the majority of humans thrive on carbohydrates. When I was low-carbing, I did lose some weight. But, long term, I started to notice I wasn't as mentally alert and my skin started to look like I was ill. My mood also suffered tremendously.

Carbohydrates are a primary fuel source for humans and have been for millennia. Research shows that signs of not getting enough carbs can lead to lethargy, brain fog, and significant dips in mood. Often, when people eliminate carbs they find it much more difficult to get the fiber they need which often leads to constipation.

Here's a nicely balanced article from the experts at The Cleveland Clinic.

I've noticed when I've had discussions with people who think all carbs are bad, that they're often grouping them all into one category. A donut isnot the same as aslice of whole grain bread. Fruit juice made from concentrate with added sugars is not the same as an orange eaten in it's entirety. The pace at which these foods cause your blood sugar to spike differs greatly.

As someone who has done both low-carb diets and high-carb diets, I can tell you for the long term, the whole foods plant based diet has been the most successful for me, by far. Now, I'm not advocating that all people need to eat exactly the same things. Yet, I can just tell you that for me, and many others, this has been easier and more sustainable for the long-term.

At the same time, it's always wise to keep things in balance. If you have concerns about the rate of sugar absorption into your bloodstream, you might consider pairing your carbs with a bit of protein. Some examples could include enjoying that honey-crisp apple with a bit of nut butter. Love blueberries? Mix them with some Greek yogurt. Enjoy those roasted sweet potatoes with legumes or a bit chicken.

Get a healthy view about whether or not to eat carbshere.

More here:
Opinion: We Still Need Healthy Carbs, Though - knue.com

Setting a goal to lose 20 pounds may at times seem overwhelming, and you may get impatient and get desperate to finally hit the finish line, but sustainable weight loss requires creating healthy habits, like switching up your diet and incorporating some fitness into your weekly schedule. While you may take the same approach as someone who just wants to lose a few pounds, say three as compared to 20, Angela Fitch, MD and and Vice President of the Obesity Medicine Association, says that the tools you will have to employ may be a little different. The more weight or percentage of weight you want to lose, the harder it is and the more you need to employ tools that give you a metabolic advantage, Fitch says. Losing more weight will require more of you, such as giving up most of the processed foods in your diet, adopting a new lifestyle like intermittent fasting or working with a professional like a dietician or weight loss expert.

Losing weight is an individual journey, and how fast you lose it depends on factors like genetics, the way you time your eating and your bodys metabolism, but there are a few ways to make sure youre on the right track.

Heres how to safely and sustainably lose 20 pounds.

It all depends on your body, says Fitch. "20 lbs is not the same for everyone. The issue is what percent of your total weight is 20 lbs." The smaller a percentage of your body weight 20 pounds is, the less difficult it will be to lose it. "So if someone is 200lbs, then 20lbs is 10%. Getting to 10% is something that most people struggle to attain. If someone is 150lbs and they want to lose 20lbs then they are trying to lose greater than 10% and this is even harder to accomplish." Losing a large amount of weight takes commitment and hard work, so you should be prepared for the journey.

Safely losing 20 pounds with fitness and diet alone will take a few months at least. "On average if you are able to lose 0.5 - 1 pound each week you are doing an amazing job and bucking your biology! But the problem is most people are discouraged and disappointed with losing 2 - 4lbs in a month and become discouraged," says Fitch. "The key is to stay motivated and stay the course. Any weight loss is better than gain."

Substantial weight loss is not a sprint. Its not even a marathon. Its the rest of your life, says Janet Hamilton, CSCS., an exercise physiologist with Running Strong in Atlanta. It is your new normal.

When you're trying to lose a sizeable amount of weight , its extra critical to find a weight-loss approach that you can envision yourself using, well, forever. After all, a meta-analysis published in the Journal of the American Medical Association concluded that the best diet is one that you can stick with over the long term.

Adopting a new normal always feels a bit challenging at first. But it shouldn't include deprivation , ditching social events, or blacklisting entire food groups.

I always look at trying to lose a large amount of weight like making a sculpture," says Albert Matheny, RD, CSCS, and trainer with SoHo Strength Lab in New York City. When you sculpt something, you have to build a base before you get into details, he says.

Translation: Start with general changes, like integrating more veggies into your meals and eating breakfast every day, as opposed to the nit-picky stuff like switching up the creamer in your coffee. You can work on the finer points after you get the big stuff down pat.

Losing 20 pounds is the same as just dropping a little extra weight. You won't get there in days, and for some, not even months. And if you're trying to drop a substantial amount, that timeline can seriously delay your goal-weight gratification.

Instead of getting hung up on the scale, zone in on other payoffs associated with your new and improved lifestyle. Maybe its sleeping better, having more energy, or being able to run a mile, says Baltimore-based trainer Erica Suter , C.S.C.S. These are all signs that youre making huge progress and getting healthierwhich is the point of losing weight in the first place.

The silver lining of having a lot to lose is that you can achieve a healthy caloric deficit with relatively small changes to your overall eating habits and exercise routine.

Dont underestimate the benefits of taking your conference calls standing, parking farther from the supermarkets entrance, or having a refillable water bottle on you at all times. Sure, it's not the same as a solid sweat session or eating salads every day, but it will make a dent in your calorie burn.

To lose weight, you need to eat fewer calories than you burn per day. But as you drop pounds, your body doesn't need as many calories to subsist as it did before.

Here's why: Calories are energy. And the smaller your body is, the less energy you burn through each day. Plus, through the process of slimming down, you'll probably lose some muscle, the furnace fueling your metabolism. Finally, the more weight you lose, the harder your body works to hold onto every calorie you consume, a phenomenon known as starvation mode , says Hamilton.

Basically, you require fewer calories to maintain your new weight than someone of the same weight who was never overweight, she says. This last sucky side effect frequently happens to people who lose 10 percent or more of their body weight.

For that reason, staggering the amount of calories you cut as you lose weight can help your body adjust to its new energy intake. Try cutting 500 calories from your daily food intake when you first start out. If a month or two in you start plateauing for two weeks or more, you might need to cut another 100 calories, says Matheny. Still, it's important to make sure you never get below 1,200 calories per day.

Whole foods, like plants and veggies, will do more for your calorie burn than processed meals. "The less processed the food is, the more energy it takes for your body to break it down. So in effect, the more energy it takes to break it down the more calories it burns to eat it. This is called the thermic effect of food," says Fitch. Processed foods, like white bread for example, take little energy to process resulting in your body absorbing more of its calories.

Plants and veggies also tends to have higher amounts of fiber, which does wonders for keeping you feeling full for longer.

"Protein has the highest thermic effect of any food, meaning it takes a lot of energy to process and break down protein." This is a good thing for your net calorie balance, as it speeds up your metabolism. Fitch also notes that protein is needed to build strong muscles and the more muscle you have the better you're able to effectively burn calories, even when you're at rest .

We beat this drum a lot around here because, hey, strong is the new sexy. And when it comes to weight loss, more strength training = more fat loss . Like we said, as you lose weight, your basal metabolic rate (the number of calories you burn just breathing) drops, along with your lean muscle mass.

Strength training is your best bet to combat both issues, says Suter. Aim to hit the weight room three to five days per week, depending on your resistance training experience and how hard you plan to work out during each session.

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7 Changes to Make if You Want to Lose 20 Pounds or More - Pulse Live Kenya

By Roberta H. Anding, M.S., Baylor College of Medicine and Texas Childrens HospitalEdited by Kate Findley, The Great Courses DailyPhoto by Rawpixel.com / ShutterstockHealth Fraud and Weight Loss

The sources that we use to educate ourselves on nutrition are rife with misinformation, especially on the internet. By looking out for the red flags, though, you can avoid becoming a victim of health fraud.

One area where misinformation is particularly prevalent is the weight loss industry. Even when a product or practice does lead to weight loss, you must ask yourself whether its sustainable and benefits your long-term health.

Ive had patients coming in who want to cleanse their colon, Professor Anding said. Now, if you think about colon cleansing, you would think that makes sense. But Mother Nature has done a wonderful job in terms of giving us a recipe for colon cleansing, and its called fiber.

There is no 20 pounds of waste product that accumulates on the inside of your intestinal wall. There is no reason to purify and detoxify yourself. But literally, over and over again, I see people coming in with colon cleansing.

Most of these programs are forcing diarrhea as a way of helping people lose weight. If you have diarrhea, its mostly water weight. So the number on the scale may go down, but youre not losing body fat.

When it comes to evaluating nutrition information, how do you separate fact from fiction? One phrase to watch out for is all natural.

Whats our alternative? All synthetic? All fake? We dont like those words, so all natural gives us this illusion of waving grains of wheat, and we translate that to safe.

However, some things from nature arent safe at all, such as heroin, cocaine, and tobacco. Imagine if cigarette manufacturers put waving fields of tobacco on their product to try and sell this as an all-natural product. All natural is not synonymous with safe.

I had a patient who came into my clinic, and she had been reading on the internet that prozac antidepressant medication has a black box warning, which suggests theres some side effects associated with it, so she didnt want to use that evil pharmaceutical, Professor Anding said.

What she wanted to use was a homeopathic version of an antidepressant. We actually looked up the herb she was taking, and the herb contained strychnine.So she was, every single day, supplementing herself with a poison.

Understandably, the woman was trying to protect her health, and she was concerned, as many people are, about the side effects of medications such as prozac.

[For] individuals who are trying to find alternative information, as a registered dietician, I always look at that as a gift, Professor Anding said. Now I have people who are interested in making a change, but they need some guidance along that path to optimal wellness.

By learning how to separate fact from fiction, you can avoid consumer health fraud.

Information from the Food and Drug Administration highlights the red flags of health fraud. When you hear any of these claims being made, you need to have your antenna up and say, Is this helpful information or hype?

1. Is it a quick and effective cure-all? For example, if an advertisement for a new health product states that you dont have to diet or exercise, you can assume that its probably not reasonable.

2. Can it treat a serious or incurable disease? A product you can buy from a consumer magazine or the internet that claims to treat a major disease is separating you from treatment that may be lifesaving, or at least life-sustaining.

3. Is the ad claiming to have some miraculous breakthrough, secret formula, or the hidden ingredient that your doctor doesnt want you to know about? Think about this one for a second. What theyre trying to do is separate you from reliable sources of information.

4. Does the ad feature fancy-sounding medical terminology such as thermogetic setpoint or lipoactive? It all sounds impressive, but when you further research this medical terminology, it doesnt existanother red flag.

5. Beware of personal testimonies, even if they are from physicians claiming amazing results. The celebrities or experts promoting these products may not even take the products themselves; they are incentivized by generous endorsement deals.

Certainly youve seen before-and-after pictures where someone will claim they got amazing results from a product. Well, were all smart enough to know that with Adobe Photoshop and other technologies that we can use to alter photos, just because we see it in print doesnt necessarily mean it reflects reality.

6. Some companies use urgency: Limited availability. Act now. These products are in short supply.

Track these commercials. If this limited availability ad comes back over and over again for the same product, obviously they must be making more products.

In short, addressing any major condition, whether its cancer, cardiovascular disease, or obesity, requires some effort. If you want to lose 100 pounds, you are going to be hungry, you must exercise, and you must make behavioral choices every single day. Exercise and diet actually work, so thats why they dont end up on this list of health fraud examples.

Professor Roberta H. Anding is a registered dietitian and Director of Sports Nutrition and a clinical dietitian at Baylor College of Medicine and Texas Childrens Hospital. She also teaches and lectures in the Baylor College of Medicines Department of Pediatrics, Section of Adolescent Medicine and Sports Medicine, and in the Department of Kinesiology at Rice University. In addition, she is a registered dietitian with the American Dietetic Association and a dietitian for the Houston Texans NFL franchise.

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Don't Get Duped by Health Fraud! Avoid These Red Flags - The Great Courses Daily News

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