Diet? Exercise? Or both?
A novel study from the Fred Hutchinson Cancer Research Center shows that combining dietary changes with exercise yields the best the results. While this isn’t necessarily surprising, it is important, especially as the metabolism starts to slow as we grow older.
So what’s the 4-11 on this study?
Previous studies have shown that moving your body is important, not only for maintaining weight but also for preventing conditions like osteoporosis, which is a huge problem for both men and women as they age. Other studies suggest that watching what you eat, both in terms of calories and content, are key. You can check out those posts here. But how do the two strategies differ when it comes to weight loss?
To find the answer, researchers separated 439 overweight or obese (by body mass index > 25) postmenopausal women (average age 58 years) into four groups:
- > 45 minutes of moderate to vigorous exercise, 5 days a week (225 min/week), including walking/hiking, aerobics and biking with the goal to reach 75% to 80% of target heart rate and 45 min/daily exercise
- A weight loss strategy based on a daily intake of 1,200 to 2,000 calories comprising <30% from fat coupled with individual and group dietary counseling, diet journaling and weekly weigh-ins, with the goal to achieve a 10% weight loss
- A combination of exercise and weight loss per above
- No intervention
Over the course of the 1-year study, women in the diet group lost 8.5% of their total body weight (a mean 15.8 lbs) while those in the exercise only group lost 2.4% of their overall weight (mean 4.4 pounds). However, women who participated in both diet and exercise strategies lost 10.8% of their overall weight (mean 19.6 lbs). Moreover, although all women who had some active intervention lost inches off their waistlines, the greatest decline — almost 3 inches –was in women who watched their diet and exercised regularly. The same pattern was observed for the overall percentage of body fat that the women lost over the course of the study: 4.2% for diet alone, 1.6% for exercise alone and 5.9% for a combined strategy.
Importantly? The researchers say that when women added the 5 days weekly of exercise to a diet program, however tedious and time consuming, the majority were able to attain the 10% weight loss goal. They add that both the American College of Sports Medicine and the US Department of Health and Human Services Physical Activity Guidelines Committee suggest that current activity level recommendations (which are roughly 30 minutes daily) be upped to as much as 60 minutes per day.
Granted, this is a hard pill to swallow. It’s difficult to find time in daily schedules to exercise as much as an hour a day AND eat properly. And lord knows, it’s not easy. Can you do one or the other? You can, but the best strategy is both.
A few tips to get you started:
- Start slowly and build up over time.
- Don’t beat yourself up if you miss a day or cheat on your diet goals. While moderation is key and diligence is important, so is the occasional cheating! Deprivation is not a rule, ever!
- The same goes for missing a day of exercise. And remember, a little is better than none at all.
So the skinny (pun unintended) is that the greatest potential lies in doing the greatest amount possible. The only thing at risk is your health. And that’s a pretty big deal.
Read MoreDoes your mental energy need a boost?
Mental energy. That elusive construct that is defined by our mood and feelings of fatigue or energy, our motivation, determination and enthusiasms and our ability to sustain focus and attention. I don’t know about you but I find that my mental energy is not always optimum. Moreover, I am not surprised; between physical, work and life demands, I am often overworked, overextended and overstressed. Personally, I find that downtime, exercise and creative endeavors help to refuel and refresh. However, can foods do the same?,
According to researcher Michael C. Falk from the Life Sciences Research Center in Bethesda, MD, part of the challenge in determining whether or not certain substances can enhance mental energy is the diverse number of methods used to measure effect. So, a lack of proof of the benefit of a particular substance might be partially related to the method. Nevertheless, in a recent study, he and his colleagues identified the most widely studied substances in diet and supplements: Ginko biloba, ginseng, glucose and omega-3 fatty acids and examined how they might be impacting the different facets of mental energy.
The findings:
Ginkgo biloba Ginko has been used in Traditional Chinese Medicine (TCM) for centuries, mostly for age-related declines in cognition, dementia and for Alzheimer’s. Unfortunately, it hasn’t shown much promise in this regard, but some data suggest that it might have use in improving mood, boosting how quickly individuals process information, and even improve attention. Less clear, however, how much should be taken and in what form (i.e. supplement or extract) or the length of time before results are seen.
Ginseng Like Ginkgo, ginseng is another herb that is common to TCM, either alone or in combination with others. An important challenge when using ginseng for medicinal purposes is that it quality is highly variable, which is why, similar to other herbs, you need to look for standardized formulations. When it comes to mental energy, the verdict is still out and research studies are inconclusive. The question remains, however, whether or not this is due to the fact that claims that it boosts mental prowess are false or that the actual ginseng being studied is too varied in quality and the part of the plant from which study formulations are derived are inconsistent.
Glucose Sugar. Not only is it an essential energy source for the body but it is the brain’s primary energy source. And yet, the studies that have looked at the effects of glucose on brain function, memory or even mood are all over the map and according to researchers, not very well documented. So before you start in on the next sugar buzz, you might want to find another boost for your mood, fatigue or focus.
Omega-3 fatty acids I love fish oils. Researchers continue to study them because their utility is so broad, although the source of omega-3, dosage and ratio of EPA and DHA appear to be important factors in terms of mood (i.e. depression in particular) and mental energy. Overuse of fish oils can also impair the ability of blood to clot and depress overall immune functioning. Still, out of the dietary components that researchers studied, omega-3’s were by far the one most backed by clear data. Most recently, they’ve also been shown to help prevent stroke. In so far as mental energy goes, the researchers note that evidence suggests that fish oils may help delay or reduce cognitive decline in the elderly or improve verbal fluency. Less clear is whether this benefit is stronger if the they are taken earlier in life before cognitive decline. And of course, there is litte agreement on whether or not fish oils supplements convey the same benefits as obtaining the through dietary sources.
The upshot is that the evidence is scattered, inconclusive and downright shoddy in some areas. And mental energy might need more than certain foods to reach its optimum level. Personally, I’m going to stick with my current program to maintain the mental mojo. But I’m open to suggestions. What about you? How are you dealing with the overworked, overextended and overstressed paradigm?
Read MoreSoy. Is it safe?
For years, researchers have been exploring the potential of soy isoflavones — naturally-occurring plant estrogens — for alleviating menopausal symptoms such as hot flashes, atrophy and bone loss. Thus far, certain components of soy, including genestein and S-equol have shown the most promise. However, are they safe? And, as the adoption of soy as a viable alternative to risk-ridden hormone replacement therapy continues to grow, and women turn to supplements rather than food-based soy, is there anything that they need to worry about in terms of side effects?
Researchers recently evaluated this question in a study of 403 postmenopausal women who took either 80 mg soy tablets, 120 mg soy tablets or placebo tablet daily for two years. The particular type of soy isoflavones used were hypocotyl isoflavones, which are a byproduct of soy protein and (very rich in daidzein – the second most plentiful isoflavone in soy. The effects of the supplements were measured at the study’s start, at one year and at the end via blood tests and a well-woman examination (i.e. mammogram, pap smear, x-rays to measure bone density). A smaller group of women also had ultrasounds done to determine any possible effects on the lining of the uterus or development of fibroids.
Although the primary goal of the study was to determine the effects of this type of soy supplement on osteoporosis and bone loss, the researchers discovered that taking soy supplements during this time period did not present any major risk to health and did not affect thyroid function. Although one participant developed breast cancer during the study and one, endometrial cancer, 1) utrasounds in the subgroup of women who received them did not show any uterine thickening and 2) the rate of cancer development in this study, only two women over a two year time period, was considerably lower than statistically likely in a general population of women. Both of these factors support the contention that soy isoflavones are not likely to promote either cancers.
So, is soy safe over the long-term? It appears that it is. HOWEVER, bear in mind that the type of soy used in this study is are very different that the type that is commonly sold over the counter, which commonly contain higher percentages of genistein, the most plentiful isoflavone component in soy.
And what about osteoporosis? This particular paper did not address those specific results, although others have. Thus far, the results have been mixed. However, this particular study, better known as OPUS (Osteoporosis Prevention Using Soy)is one of the largest and most comprehensive to date and those findings are likely to come to light soon.
In the interim, if you are going to be taking soy in supplement form, be mindful that your exposure is likely to be as one to four times that a typical Asian diet and as much as 100 times that of a typical Western diet. While these level do not appear to be harmful, herbal and plant medicines are not without risk so as always, the rule of thumb is be vigilant and speak to a health practitioner first.
Read MoreWednesday Bubble: protein, weight and bones – keep it in balance
Weight loss improves health, right? Well, yes, and no. Because it turns out that weight loss also increases the rate that the bone loses density, so in midlife and menopause, weight loss can be a double-edged sword.
In two recent studies published in the online edition of the Journal of Gerontology, researchers are reporting that women already at risk for osteoporosis due to their age and menopausal status may want to pay attention to what they eat when they try to lose weight. In fact, consuming large amounts of protein derived primarily from animal sources, e.g. lean meats like pork, beef and chicken, may negatively impact bone density and in turn, further increase osteoporosis risk.
Here’w what you need to know:
- In the first study, women between the ages of 43 and 80 reduced their daily caloric intake by 750 calories. Over three months, about half of the women ate meat-free diets that derived about 18% of their daily protein from vegetarian, dairy and egg sources and other half, ate diets comprised of about 30% protein derived from lean pork.
- In the second study, women between the same ages consumed about 1,250 calories a day in five meals over nine weeks. While the bulk of these calories were from a vegetarian diet, women were asked to eat either 250 calories of carbs daily (shortbread cookies, sugar coated chocolates), chicken (plus 10 grams of butter) or the equivalent in fat/saturated fat but as beef.
- Although women in the first study lost about the same amount of weight (~19 lbs), those eating animal protein has a 1.4% greater loss of bone mass. Likewise, in the second study, all the women lost weight but those women eating animal protein sources lost significantly more bone mass compared to women eating carbs.
- Women in both of these studies were considered overweight or obese based on their body-mass indices (BMI).
Importantly, many of the today’s popular diets for weight loss (e.g. South Beach, Atkins) emphasize increased intake of protein over carbohydrates (although the former also emphasizes good versus bad (i.e. glycemic index) carbs. What this means is that while you are cutting back, you may also be losing more bone mass than you normally would with weight loss.
Consequently, one of best approaches for women who are going through menopause and trying to keep the weight off may be to increase the daily amount of so-called “good fats,” which as my friend Mollie Katzen, suggests should include nuts, avocados and fatty fish like salmon. Many of these foods are also good sources of protein and while not necessarily working to build bone, may stave off bone mass loss while you are trying to lose a few pounds or maintain your current weight.
At the end of the day, it’s all about balancing the good, the bad and the ugly. Our skeleton is fragile and it’s critical that we do all we can to keep it in one piece.
Want to learn more? I’ve dedicated several posts to osteoporosis, bone loss and bone health.
Read MoreNo bones about it: the best things in life are sea
Did you know that eating fish that live in the sea might help boost bone health and density? Although most of the attention on the link between osteoporosis and diet has focused on calcium, milk and soy, a few studies suggest that other nutrients, such as polyunsaturated fatty acids and omega-3s, may also play a role.
According to novel research published in the journal Osteoporosis International, a greater intake of sea fish, but not shellfish or freshwater fish, is linked to as much as almost a 7% increase in bone-mineral density and an almost 10% increase in bone mass in general and in the hip areas in particular. On average, the women studied, all of whom were menopausal, were eating about .8 ounces of sea fish a day — about 16% of their total daily protein intake, and about 2 ounces daily of sea fish and shellfish combined. Factors like body weight, smoking, and alcohol did not appear to influence the association between fish from the sea and bone benefits. (Note – the study did not specifically address the exact types of fish that they women were eating other than to say, it wasn’t freshwater or shellfish.)
Interestingly, prior studies have found similar links between higher bone mineral density and a high consumption of seafood among menopausal women. Researchers say that a higher intake of fish versus animal protein or low quality foods may account, at least in part, for the higher bone mass.And while they are unable to offer any reasonable explanation for why sea fish, especially the oily types like salmon or mackerel or tuna benefit bone health while freshwater fish does not, they say that it might be due to the high level of vitamin D , which has long been associated with favorable bone mass. Omega-3 fatty acids are also thought to play important roles.
The take-away on this is to eat more fish from the sea. Clearly, environmental concerns, like overfishing and high level of mercury, may influence your seafood selection, however, Seafood Watch offers some great resources how to make safe and careful choices. What I love about this information is that it not only serves to encourage healthier eating, which can help keep those pounds away (My friend Danielle Omar wrote a great guest post about sea veggies and weight about a month ago), but also provides another strategy for keeping bones healthy as we age. Yup, the best things in life are sea.
Read MoreWednesday Bubble: weight loss – It’s in the sea! Guest post by Danielle Omar, RD
Not bursting any bubbles this week! Rather, I am hoping that guest author Danielle Omar, RD can provide a unique perspective on weight loss, fiber and one of our biggest resources: the sea. Danielle is a fellow Advisory Board member and when we met, we realized that we had a lot in common, especially when it came to women and eating and midlife. So please, welcome Danielle and show some love!
Is fiber the newest weight loss panacea? Perhaps! As a nutritionist, I’ve been recommending soluble fiber for years for digestive and heart health, but its role in weight loss and hunger control are what is getting recent attention. As part of a new wave in obesity research, scientists are now developing foods that contain specific types of fiber that may help you lose weight just by eating them.
Glucomannan, which is extracted from the Asian plant Konjac or elephant yam, has been around for a while. It’s known for its ability to expand up to 50 times its own water weight. You are already eating it in many foods (the food industry uses it as a thickening agent), but you may also be familiar with the wildly popular shirataki noodles. Made from Glucomannan, they’ve reached cult status in “low carb” circles for their ability to mimic pasta noodles, without all the carbs.
Researchers at both Chicago Rush University College of Nursing and The University of Connecticut have authored review articles finding the fiber in Glucomannan to promote weight loss and satiety, help lower LDL cholesterol and triglycerides, and help balance blood sugar levels. Although long-term studies are needed, the results are promising.
Another new player in the fiber game is alginate, a fiber found in the sea vegetable kelp. Alginate has been getting recent praise for its ability to reduce the absorption of fat in the diet by up to 75%. Researchers are claiming that alginate stops the body from absorbing fat better than the over-the-counter obesity treatment options currently available (like Alli). Researchers have not started testing on humans, but preliminary results are creating quite a buzz.
In the meantime, why not do some research of your own? Sea veggies are not only high in soluble fiber, they’re also a great source of vitamins and minerals and a natural source of iodine, which is important for thyroid health. So head to the grocery store and pick yourself up some sea vegetables! The most popular kinds include:
Nori: dark purple-black, usually bought in sheets, as seen in sushi rolls
Kelp: great as a salt substitute, available in flake form
Hijiki: looks like black wiry pasta, needs no cooking, just soak and soften – add to salads
Kombu and Wakame: found in longs sheets, as seen in miso soup or salads; sweet flavor
Arame: lacy texture, sweet and mild flavor
Dulse: soft, chewy texture; great addition to soup or raw as flakes
For more information and easy recipes using sea vegetables, click here.
Have you tried sea greens? What do you think?
About Danielle…Danielle Omar, MS, RD is a Registered Dietitian with ten years of experience promoting food confidence through healthy living and smart eating. She brings real-life understanding to her nutrition consulting practice and has counseled hundreds of people in weight management, wellness, and sports performance. Danielle uses her unique approach, Live It, learn It, Get It to create powerful health transformations and real food confidence in her clients’ lives.
In addition to private counseling, Danielle serves as an adjunct professor in nutrition science at the university level. She has been featured on local news and media stations and has conducted interviews for entertainment outlets such as The Washington Post and the Food Network. Danielle is active in social media and delivers a unique perspective on her Food Confidence blog, which focuses on mindful eating techniques and eat-smart tips.
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