Posts made in November, 2014

Get a jump start on those resolutions: eat like a woman

Posted by Liz on Nov 28, 2014 in diet | 2 comments

It’s the day after the American Thanksgiving when many of us have indulged beyond the pale, entered food coma land and may even be contemplating another piece of pie for breakfast. Hey, I am all for it! I typically bring the most decadent dish that I can think of; this year it was grits dressing which I refer to as ‘cholesterol’s nightmare!’ Seriously, is there anything better than grits, cheddar cheese, eggs, cream and butter? Throw in a few chives for the nutrition aspect of the dish and voila! HEAVEN!

However, I don’t eat like this daily and I while I do indulge, I try to be mindful of what I’m putting into my mouth. And so, why not take the day after Thanksgiving to get a jump start on your New Year’s resolution?

I wrote this back in May when Staness’ book first came onto my radar but I do believe that it’s worthy of a second go, particularly since it is ‘that time of the year’ when indulgence rules the day. And so, once again, I must thank Staness for her diligent, thorough research and for her words of wisdom.

Consider this: when it comes to science and research, women have long gotten the short of end of the stick.  Not only have women been historically excluded from medical research trials, but despite National Institutes of Health regulations mandating the inclusion of women and minorities in studies in order to obtain funding, research on women’s health has continued to lag behind their male counterparts’. Only recently has this issue reared its head again as findings from March, 2014  The Women’s Health Summit  demonstrate important disparities in the scientific process that highlight one of the most important issues facing women today:

“When we fail to routinely consider the impact of sex and gender in research, we are leaving women’s health to chance. The evidence on sex differences in major causes of disease and disability in women is mounting, as are the gaps in research.”

Not only are women routinely excluded from research on cardiovascular disease (despite its ranking as the number one killer of women, only 1/3 of clinical trials enroll women and only 1/3 report on sex-specific outcomes), but, women suffer twice as often from depression and yet, fewer than half of laboratory studies utilize female animals to evaluate metabolic differences. And these examples are the tip of the iceberg!

So, it’s no surprise that these gender differences also affect nutrition.

As my friend and menopause colleague Staness Jonekos points out in her new book, Eat Like A Woman (and never diet again): 

• It takes women’s stomachs an hour longer than men’s to empty after eating.
• For the most part, women have lower energy expenditure than their male counterparts due mostly to differences in body composition; notably, estrogen plays a major role in energy expenditure, appetite and body weight. An imbalance in hormones that are secreted by one gland can affect hormone levels in other glands.
• The thyroid, which Staness refers to as the ‘Metabolism Mama,’ is important for metabolism, energy, grown and development and the nervous system. When it’s out of whack, it can wreak havoc on weight, appetite and even mimic the symptoms of menopause. Moreover, research has demonstrated a direct interaction between estrogen and direct expression of thyroid sensitive genes; what this means is that if you are using hormones to manage your menopausal symptoms, you’ll want to have your thyroid checked.
• Cortisol, which I’ve written about frequently on Flashfree, is another important player. Produced by the adrenal glands,its primary role in the body is to regulate energy (by producing blood sugar or metabolizing carbohydrates, protein and fats) and mobilize it to areas where is it most needed. Research has shown, however, that  women have higher cortisol levels than men, and that certain women –especially those with greater amounts of abdominal fat — may be reacting to a large disruption in the release of cortisol that causes a greater than normal difference between morning and evening levels of the hormone. This disruption is believed to be related, at least in part, to exposure to prolonged physical and mental stress. The psychological component is huge, because it tends to trigger the desire to consumption of food that is high in fat and/or sugar, which also tends to promote abdominal weight gain.
• Staness also writes about the role of neurotransmitters, chemicals released by nerve cells that carry messages between the brain and organs. They can affect mood, appetite, sleep, heart rate, appetite and weight, among other functions. Poor dietary habits (low intake of dietary protein, poor carbohydrate choices or minimal omega-3s, for example) coupled with hormonal imbalances and excessive alcohol or caffeine can lead to neurtransmitter imbalances. The bottom line? Hormonal changes may affect the actions of neurotransmitters, which in turn, affect mood and lifestyle choices. Staness further explains that lifestyle habits can affect hormones, thereby affecting neurotransmitters. Think of an endless loop: chronic stress triggers cortisol, causes weight gain, cravings, affecting serotonin levels and thyroid functioning, which then influence metabolism, cholesterol, etc. WOW!
• Women’s digestion is also distinct from a man’s, in that we taste food differently. Staness explains that women are ‘supertasters,’ with varying sensitivities to bitter flavors depending on hormone levels. Women also have a higher risk for irritable bowel syndrome, acid reflux, acid related ulcers and other conditions due to the size of the esophagus, small intestine, colon and rectum.

Staness writes that “there are many confusing messages about what to eat or not eat surrounding us,” and she poses a critical question: “how can one message or one plan apply to everyone? We are all different and yet our basic needs as women are the same.” Toward that end, she offers up a dietary plan that supports women’s health through each life stage and addresses various dietary controversies, ranging from soy to animal protein to salt to caffeine. And, she reintroduces the food pyramid that she says, is one of the biggest factors contributing to the success of her previous book, The Menopause Makeover.  Notably, for all you paleo people out there, the ratios that Staness recommends are similar to the average portions consumed by our Stone Age relatives. The key?

• 25% of your calories should come from healthy fats
• 35% of your calories should come from low-fat, lean protein
• 40% of your calories should come from low- to medium-glycemic carbohydrates

Staness’ program is served up in three steps that includes approaches to meals, healthy emotions and exercise. However, she doesn’t stop there; she’s reached out to her favorite celebs and chef for recipes that should please any palate. And if you are seeking even more information, Staness offers additional tools and resources on her website .

What do you get when you combine sound science and nutrition? A plan that makes eating make sense…for women. Isn’t it time to change the paradigm? This seems like an awfully great place to start.

About Staness…

Staness Jonekos is an award-winning television writer, producer, and director, as well as an author and writer on women’s health issues. Her first book, The Menopause Makeover, was a pioneering work in the field of menopause, a highly visual and inspiring survival guide that challenged the conventional, old-style approach to managing menopause. She is a tireless advocate for women’s health, wellness and empowerment.  She has appeared on The Today Show, contributes to The Huffington Post, and has been featured in a variety of publications ranging from The Houston Chronicle to More.com.  Her co-author, Marjorie Jenkins, MD, FACP is  a Professor in the Department of Internal Medicine, Division of Gender-Specific Women’s Health Director and Chief Scientific Officer, Laura W. Bush Institute for Women’s Health Associate Dean for Women in Health and Science. Her motto? “You have to know the difference to make a difference.”

Guyside: a sad and beautiful world.

Posted by Bob LeDrew on Nov 26, 2014 in Guyside, men, musings | 0 comments

From my perch in Canada, the decision in Ferguson felt like a tragedy, or perhaps a series of tragedies.

First and foremost among those tragedies is the death of a young man. In a better world, Michael Brown would still be alive.

Next among the tragedies of this case is the loss of yet more faith in the US court system by the African-American community. If people can’t feel that their judicial system will treat them fairly, then eventually some will find extrajudicial means to mete out justice as they see fit. For us, in the relatively wealthy parts of the Western world, that is a tragedy.

Our world and the culture of violence against women and girls

Posted by Liz on Nov 21, 2014 in women's health | 0 comments

We live in in a world, where efforts to prevent violence against women and girls is inadequate, according to a five-part series published today in The Lancet journal. The statistics are startling:

• Almost a third of women worldwide have experienced either physical or sexual partner violence
• 7% have experienced sexual non-partner violence
• Nearly 70% of girls are married before the age of 18, many against their will
• Up to 140 million women worldwide have undergone female genital mutilation

Here in the U.S., the culture of violence has extended to the internet, where it is seemingly acceptable for men to threaten and coerce women who disagree with them or who try to enter the Men’s Club.  If you’ve not heard about #Gamergate or #Celebgate, (or #Ubergate, for that matter) I urge you to dig deeper at challenges pervading wealthier, Western nations. And that’s likely the tip; consider the Cosby debacle or growing reports of sexual assaults on college campuses. Just look at this latest piece on the culture of rape at University of Virginia; the implications are horrible and the code of silence, widespread and misdirected. As the Lancet authors point out, “rape is often a matter of stigma for the victim; violence in the home has been considered a private affair. Turning of the head and closing of eyes have occurred despite [the evidence].”

The Lancet Series suggests that while global attention to violence against women and girls has increased, not enough is being done to prevent the violence from occurring in the first place. Moreover, rigorous data on interventions that work on the prevention front — even in high-income countries — are scarce. Still, the little evidence they have gathered suggest that a multi-pronged strategy is most effective, one that “holistically addresses the individual, interpersonal, community and societal drivers of violence. A key place to start? Correcting gender-power imbalances.

The Series authors write that “women’s and girls’ vulnerability to violence is deeply rooted in the greater power and value that societies afford men and boys in access to material, symbolic and relational resources compared to women.” Moreover, “this gender-based risk is often compounded by other forms of discrimination and inequality based on, for example, race, class, ethnicity, caste, religion, disability, HIV status, migration status, sexual orientation and gender identity, which affect both exposure to violence and the experiences of response.”

Mind you, there has been great strides on the societal level with regard to efforts to change legal and policy norms and recognize this type of gender-driven violence as human rights violation. However, as the authors aptly point out, laws and policies may provide the framework for the unacceptability of violence against women and girls but they are insufficient.

A strategy that has started to take hold is involving men and boys in efforts to stop violence. It is imperative the societal norms that perpetuate gender inequality and violence be reversed and that the role of men and boys as allies in the work to prevent and end violence against women and girls is elevated. Let me be clear: not all men are violent; men who perpetuate or practice violence against women have themselves, often encountered high levels of violence. The use of violence against women is a source of power accorded to men in many settings; take the tech space, for example. And, if cultural norms dictate that “women fall under men’s control, then physical or sexual force and threat are ways to achieve this.”

Still, investment in violence prevention is inadequate. From an economic standpoint and compared to national public expenditure on sports or election campaigning (both of which are estimated in the $3 to $5B range), the U.N. has only benchmarked $100M for investment into violence programs. Yet, the indirect costs are astronomical; the Series emphasizes that women who are exposed to or the victims of violence make greater use of health services than non-abused women, even years after the violence has ended. Violence against women and girls also affects productivity and contribution to social and economic development; the annual costs of intimate violence partner in Western societies ranges from $5.8B in the US (2003 figure) to £22.9B in England and Wales (2004) and $4-5B in Australia. The study Authors also emphasize that while many governments have developed national plans of action to address violence against women and girls, few had dedicated budget lines and domestic spending to support them, despite evidence that points to a strong economic rationale for such policies (for example, the U.S. could save an estimated $23,673 per woman prevented from experiencing violence).

Aside from government allocation of funding and altering societal norms, an important conclusion of the Series is that the healthcare sector has an important role to play in shifting attitudes. Victims are seen regularly in many different health settings and yet programs are not adequately synergized to affect change. By and large, practitioners are taught that their role is to treat disease and related symptoms and many harbor prejudice against involvement in so-called private matters. The authors also say that  there is little rationale for distinguishing between preventive programs directed at smoking, drug abuse and healthy eating versus those that raise awareness about the health burden of violence and the broad acceptance of norms that perpetuate it.

“Violence against women and girls is not just another women’s issue, but is a public health and development problem of concern to all.”

There are many ‘Gates in circulation. Daily, we read about another case of online harassment, another case of rape, another threat, another sign of abuse. Not only do we need to reverse the tide; we need to prevent it.

Guyside: Do you have recovery time covered in your exercise?

Posted by Bob LeDrew on Nov 19, 2014 in aging, exercise, Guyside, humour, Inspiration, joint pain, men, yoga | 0 comments

Yoga. How hard can that be, right? Just a bunch women accessorizing and lying around on mats, right?

Sitting on a mat? How hard could that be?

Uh-uh. As I type this, my large thigh muscles are complaining, and my abdominal muscles are providing harmony vocals. All this after an “ambitious” session of Kundalini yoga on Monday. As in so many instances, my pain is my fault, for two reasons:

1. I have had a fairly indolent fall, with not nearly the same level of activity — yoga or otherwise — that I might expect normally.
2. Being reasonably competitive and interested in seeing what others were doing in the class, I wanted to show that I wasn’t some Kundalini newbie. So I pushed myself.

And here I sit, waiting for my muscles to stop being mad at me.

Time was that such foolhardiness on my part wouldn’t have been NEARLY as big a deal. Gluttony, sudden spurts of exercise, alcoholic overindulgence, nights with very little sleep — it all was part of the game, and I (or at least I think) was able to perform quite fine under all sorts of self-imposed constraints. Now, it’s a different story. I can have late nights, but there will be a price to pay. The days of 80-chicken-wing sprees accompanied by pitchers of beer? Gone. And as my yoga experience has shown me (not for the first time), I need to gauge my level of effort when exercising and prepare for recovery time.

And it’s not just me. Science says so. An article in the Encyclopedia of Sports Medicine and Science states baldly that “The recommended dose of exercise should do no more than leave the participant pleasantly tired on the following day. Recovery processes proceed slowly, and vigorous training should thus be pursued on alternate days.” And a Harvard Men’s Health Watch article points out (too late for me this time) that it’s best to “Work yourself back into shape gradually after a layoff, particularly after illness or injury.”

This week, I brought my bike in from the garage to set it up for winter training. If I have learned one thing from Monday’s yoga class, it’s that while I can do stuff, I can do stuff better if I do it with an eye to gently bringing myself up to speed, rather than exploding out of the gate.

And the benefits of physical activity are so great and diverse that there’s no argument against moving a bit more. Now, can someone pass the Ben-Gay?

Photo: cc-licenced image from Flickr user Jamie Ramos.

Got your skin(care) in the game of life?

Posted by Liz on Nov 14, 2014 in aging, appearance | 0 comments

Aging skin. It’s worth an occasional sigh, right? After all, at the end of the day, unless you are spending major dollars on a few nips and a few tucks and some filler and peels, well, you have to give into it.

Or do you?

The American Academy of Dermatology has issued a few wonderful tips on taking care of your skin in your 40s and 50s. I thought that I would devote today’s post to things you can do to promote good skin care:

• Protect your skin from the sun. Oh, my goodness; this should be a given at any age. With the surge in products to provide a healthy glow, there is absolutely no reason not to wear sunscreen and every reason to wear sunscreen. And as the AAD points out, protection against the sun is the formation of any skincare plan. The strategy is simple: try to avoid direct sunlight between the hours of 10 am and 2 pm, especially if your shadow looks shorter than you. Wear hats and definitely wear shades. And of course, wear a sunscreen product for the broadest protection possible. Personally, I use EltaMD UV Daily Broad Spectrum during the daytime, which my dermatologist specifically recommended for my skin type.
• Apply moisturizer daily. Oil production in the skin starts to decline around age 40 so moisturizing becomes ever more important thereafter. Many physicians say that the best time to moisturize is right after a shower or bath. Your choice of a moisturizing cream depends on your skin type, your problem areas and your individual make up. I have a mild form of rosacea and consequently, can’t use a lot of products without breaking out. Speak to a dermatologist if you have any questions about what you should use. And be mindful that your product choice may change over time.
• Wash away dirt and grime only twice a day. Did you know that your face washing habits actually affect your appearance? That’s why it’s best to wash with warm (not hot) water and use a mild cleanser in lieu of soap, which can be too harsh as skin begins to thin and lose elasticity. You should also avoid scrubbing too hard, especially if you are acne-prone. Many women experience acne during perimenopause and use and overuse of antiacne cleansers can be irritating. Rather, look for products that are non-comedogenic, nonacnegenic or oil-free.
• Stop smoking. I can’t emphasize this enough. Studies have suggested that tobacco smoke can lead to smoker’s face due to its effect on mast cells (cells that play an important role in fighting allergies and inflammation). Think of the Marlboro Man – rugged looks, i.e. dull and dry complexion, loss of skin firmness, premature lines and wrinkles may look sexy on a 30 year old but by the time you reach your 40s or 50s? Forgeddaboutit!
• Get enough sleep. Oy! This one is tough, especially during menopause. But sleep deprivation can affect the ability of the body (and the skin) to renew itself. Beauty rest? Indeed!
• Finally eat healthy foods and drink plenty of water. The AAD says that a healthy diet filled with fruits, vegs, lean proteins and healthy fats is an important key to healthy skin. And, data suggest that diet can affect multiple skin conditions other than aging, including acne, psoriasis and dermatitis.