March 2015 Health Bulletins

	Ask the Doc Dr. Pierre-Paul Tellier is Associate Professor of Family Medicine and Director of Student Health Services at McGill University in Quebec.

Can people be overweight and still healthy?
—Susie N., first-year graduate student,

What an interesting question. To get started, let’s define two of the words in your question: “health” and “overweight.”

What is health?
Being healthy encompasses many aspects of our lives. You can see that in the best definition of health, which was accepted by the World Health Organization in 1946: “Health is a state of complete physical, mental, and social wellbeing and not merely the absence of disease or infirmity.” It is difficult to keep all of this in balance, but nonetheless it’s a goal to strive for.

What is overweight?
Accurately assessing whether a person is overweight is a rather complex process. We have to use some rough guidelines to estimate body weight. Health Canada suggests that we use Body Mass Index (BMI) and waist circumference to establish a healthy body weight. 

BMI is based on height and weight: Just search online for a chart that will tell you where you fall in the range of under, normal, or over weight and obesity. There are limitations to this measurement, especially in the case of muscular individuals. 

Waist circumference is an indicator of body fat content: up to 35 inches for women and 40 inches for men is considered healthy.

The health risks of being overweight
Being overweight is associated with a range of health issues, such as heart problems, high blood pressure, and diabetes. However, weight is only one of the factors that can lead to these problems. Other risk factors include certain genes, smoking, a sedentary lifestyle, poor nutritional habits, high cholesterol, and more. So, if you are overweight but minimize the other risk factors, your chance of complications is reduced.

I hope this answers your question. Remember the WHO definition—physical, emotional, and social well-being—and try to keep balance in your life.

Guidelines on body weight: Health Canada

	Ask the Trainer Frankie Romeo is a certified personal trainer, small group training coach, and graduate student at Lipscomb University in Nashville, Tennessee

How long should I stretch before a workout to prepare my muscles?
—Allison M.*, second-year student, University of West Georgia, Carrollton

This is an intriguing question! Believe it or not, stretching has been a topic of debate in recent years. Stretching is linked to flexibility, performance, and injury prevention. We have the tendency to stretch either too little or too much, and current research suggests neither of those is good for us. So, how much is just right?

To prepare the muscles before a workout, perform a warm-up for about 10 minutes that consists of primarily dynamic stretches; that is, active stretching with movement.

Make sure the dynamic stretching consists of full-range movements similar to those being performed in the workout. For example, perform deep bodyweight squats if you’re preparing for weighted squats, or arm circles for shoulder routines.

Static stretching, while safe and recommended for older individuals, may be more suitable for cooling down after a workout. Holding a stretch for an extended period (longer than 20—30 seconds) may inhibit performance.

Two exercise science concepts can help us better understand and manage stretching: the length-tension curve and the stretch reflex.

The length-tension curve
The length-tension curve is about the relationship between sarcomere length and tension. Sarcomeres are essentially the structural units of muscle fibres, which we can’t see. Optimal sarcomere length is 2.0—2.5 micrometers. At that length there is maximum tension, or strength. Tension decreases when sarcomeres are less than or beyond the optimal length. 

The stretch reflex
The stretch reflex explains the “tight” sensation we often feel when stretching. Muscle spindle fibres, which surround muscle fibres, provide sensory information about changes in muscle fibre length and tension. They produce a reflex response by contracting the muscle when it’s being stretched. This acts as a protective mechanism. Our bodies are incredible!

	Ask the Nutritionist Karen Moses, director of wellness and health promotion at Arizona State University in Phoenix.

How bad is ramen for you?
—Cole M., first-year student, University of Wyoming, Laramie

Ramen 101
Packaged ramen noodles are inexpensive staple meals for many college students. The package typically includes a block of wavy pre-fried noodles and a packet of seasoning. To prepare the noodles, cook them in water, drain them, and add the contents of the seasoning packet. This process takes about five minutes and costs next to nothing.

According to the label on a package of Top Ramen, these noodles are high in sodium, saturated fat, and carbs, and low in fibre and protein. (For a listing of nutrients, scroll down.) A package of ramen noodles is considered to be two servings. It’s clear that a diet of ramen noodles alone will not sustain a healthy life for long.

Ramen can be nutritionally redeemed
However, take heart. When you add a few ingredients, ramen noodles can contribute to a healthy meal without breaking your budget or adding too much time to the preparation process. 

FIRST  Buy vegetables. There are many pre-cut, pre-washed, packaged options:  broccoli, cauliflower, carrots, sugar snap peas, and spinach, to name a few. Choose something you like, or try something you might get to like. You’ll need about a cup of veggies (equivalent to the size of two fisted hands). 

SECOND  Buy a protein source, e.g., diced pre-cooked turkey or chicken from the frozen food aisle (obviously you need a freezer for this).

THIRD  Make dinner. You’re going to cook the ramen according to the directions, except you will add the vegetables and defrosted (thawed) diced protein to the boiling water with the noodles.

Tips

• Before boiling the water, defrost about a ½ cup of the meat in your microwave oven, or thaw it in your refrigerator. ½ cup is about the size of a tennis ball or small fist. 
• Before boiling the water, make sure your vegetables are ready to cook. If your veggies are in large pieces, add them to the boiling water before adding the ramen noodles. They will cook more thoroughly. I usually just add vegetables after the noodles soften a bit.

FOURTH  Now you have a bowl of noodles with lots of nutrients. The flavour packet is still high in sodium—so use less of it, or limit the amount of salt/sodium you eat the rest of the day.

FIFTH  Additional choices to balance your nutrition for the day should include: 

• A high Vitamin C fruit like oranges or strawberries
• More veggies—especially dark green or yellow/orange ones.
• A calcium source like low-fat milk or yogurt.
• Another protein source like peanut butter, sliced meat, or beans.
• A serving or two of complex carbohydrates,
  e.g., bread or potatoes.
• Bon appétit!  

POSTSCRIPT  Ramen nutritional info
A quick look at the nutrition contents shows a package of Top Ramen, prepared according to the directions, contains:

• 380 calories
• 14 grams of fat (half is saturated; none is trans)
• 52 grams of carbohydrate
• 10 grams of protein
• 20—30 percent of the daily value for iron
• 2—4 grams of dietary fibre
• 1600 mg of sodium 

	Ask the relationship educator Dr. Rick Hanson is a licensed psychologist and the director of the counselling center at Rockhurst University in Missouri.

How long should I wait between long-term relationships?
—Tara, Walsh University

Tara,
Typical online advice isn’t exactly helpful, is it. “Take as long as you need, but don’t wait too long.”

Ultimately, the goal is to wrap up one relationship before exploring a new one. The longer and more intimate the relationship, the more time it takes to separate.

Time offers you the opportunity to cleanse the palate, if you will. It’s a chance to reflect on what went well and what didn’t, how you need to grow, and what you want. Before you can enjoy the delicious subtleties of a new relationship, you need to get the taste of the old one out of your mouth. Here are some things to consider as you go through the process:

• Was the last relationship healthy? If there were problems, take time to consider how you want the next one to be different.
• How did the relationship end? Especially if it had a rough ending, take some time to think and build your sense of self. Rebounding to someone else can limit your ability to do this.
• Have you experienced this before? If this was your first significant relationship, you may need more time to navigate the waters and sort through the thoughts and feelings you’re having now.  

Here are some signs that you may be ready for a new relationship:

• Your conversations are focused on the present and future, rather than stuck in the past.
• You’re taking responsibility for your emotional and relational wellness rather than hoping someone else will do that for you or “fix” problems in your life.
• You’ve become comfortable being single and don’t need to be in a relationship just to fill a void.
• You’re able to enjoy new relationships as they naturally develop.

Ultimately there’s no specific amount of time that’s right. Listen to your inner voice and tune in to how you feel. This will allow you to recognize when developing a new connection is healthy.

Brain Awareness Week

This month (March 9-15) brings us Brain Awareness Week: seven days in the year when scientists tell us how much they’re learning about our brains and ask for funding so they can learn more. Turns out brains are complicated.

Emerging adulthood
Young adulthood (defined as 18—22 or 18—25) is a time of dramatic change in the brain, particularly its thinking structures. Scientists call this developmental period “emerging adulthood” or “the frontier of adulthood.”

Change, change, change
Brain development in early adulthood opens up more complex thinking, especially around relationships, moral problems, and abstract concepts. Young adults become better able to regulate their emotions and manage relationships.

Check out the research on emerging adulthood.

Raise your STI-Q:

Which sexually transmitted infection (STI) is making a comeback?

What’s up?
Syphilis rates. The rates of infection increased nearly 500 percent between 2001 and 2010 with 1,757 cases in 2010 alone, says the Public Health Agency of Canada.

In whom?
Men (Men aged 30—39 average 16 cases per every 100,000 vs. 5 per 100,000 in general population)—especially men who have sex with men (75 percent of cases).

How is this happening?
Via skin-to-skin contact during sex.

How can we stop it?
Condoms, dental (oral) dams, STI screening, abstinence.

What are we doing about it?
Creating awareness campaigns across the provinces, including the Government of Alberta’s “Plenty of Syph” campaign and the AIDS Committee of Toronto’s “Attack of the Cursed Syphillis.”

For much more on preventing STIs and getting tested

Get LinkedIn to your future

More than 20,000 college and university students are joining LinkedIn every month, according to the site’s administrators. Why? Because a strong profile on LinkedIn can open up more options for internships and the job you want after graduation. “LinkedIn is the most important resource that anyone starting their career can use,” says Wendy Jones, Certified Career Coach in Halifax, Nova Scotia.