weight

Wednesday Bubble: I’ve got the blues and it’s all good!

Posted by Liz on Apr 22, 2009 in diabetes, heart disease, weight | 3 comments

I’ve got the blues this week; blueberries that is. And the news is all good!

Researchers at the University of Michigan at Ann Arbor are reporting that eating a diet rich in blue berries might reduce heart disease, protect against diabetes, and get rid of belly fat! Is this too good to be true? And what does this have to do with menopause anyway?

I’ve written previously on increased risk of heart disease and increased likelihood of gaining weight around the abdominal region as we age. So, if blueberries can potentially help to stave off both, that’s great news, right?

The research team studied the effect of a blueberry-enriched powder added to either a low-fat or high-fat diet in laboratory rats and compared them to rats receiving no blueberry powder.  The rats were of a particular breed that are prone to weight gain and being severely overweight.

After 90 days, rats receiving the blueberry powder (which comprised 2% of their total diet)  had less abdominal fat, and lower triglycerides and cholesterol levels. They also showed improvements in  fasting blood glucose and insulin sensitivity, which measures the risk for diabetes and heart disease (namely metabolic syndrome), respectively.

What’s more, the benefits were even greater among rats fed the powder along with a low-fat diet: they had lower body weight, lower total fat mass, and reduced liver mass (which has been linked to obesity and insulin resistance) than rats in the other study groups. The researchers also reported positive changes in measures such as fat muscle tissue (which relates to fat-burning and storage) in rats fed the blueberry powder and a high-fat diet.

The beneficial effects of blueberries are believed to be possibly related to inherently high levels of an antioxidant  known as anthocyanins, which is responsible for blueberries’ colour.

Clearly, further research, is needed, particularly in humans. In the interim, eat some blueberries: they’re high in flavor, a great source of fiber and vitamins C and K, and low in fat. And may help combat some of the less attractive pitfalls of mid-life.

A new equation for midlife: calcium+vitamin D+physical activity+better eating =

Posted by Liz on Jan 16, 2009 in health, general, weight | 1 comment

Weight gain. Data abound that show that women between the ages of 50 and 79 experience age-related changes in body composition, metabolism, and hormones, often accompanied by a decline in physical activity. This leads to a propensity for fat and weight gain.

Okay, so that’s the not-so-good news.

The good news is that daily calcium (1000 mg) plus 400 IU of vitamin D may have a small effect on the risk of weight gain. Even better, coupled with other dietary and lifestyle changes (nutrition counseling, physical activity), weight gain may be a thing of the past, or at least, something that is a lot more controllable than we think!

In one study, 36,282 women who were already participating in the Women’s Health Initiative trial and undergoing dietary modification or hormone replacement therapy were assigned to 1000 mg calcium plus 400 IU vitamin D or placebo daily. Weight and height were measured annually for seven years.

Study results, which were published in the May 2007 edition of Archives of Internal Medicine, suggest that women taking daily calcium plus vitamin D supplementation were 11% less likely to experience  modest weight gain (2 to 6 pounds) and also 11% less likely to gain more than 6 pounds. Interestingly, a reduced risk was seen in women who were ingesting less than 1,200 mg calcium daily, which is the recommended daily amount (RDA) by the Food and Nutrition Board of the National Academy of Sciences. Notably, the researchers do caution that the findings do not alter the RDA and that women should still aim for the 1,200 mg daily RDA of calcium.

In a second, more recent study published in the online edition of  Maturitas, 101 postmenopausal women were assigned to dietary intervention (1200 mg calcium plus .75 mc vitamin D plus fortified dairy products daily), 1200 calcium daily or placebo. Women in the dietary intervention also attended biweekly dietary and lifestyle intervention sessions.

Similar to results of the first study, women receiving dietary interventions had significantly lower increases in skin thickness measures and experience declines in fat mass compared to the other two groups.

In concert, these results suggest that daily intake of calcium plus vitamin D, coupled with dietary restrictions and physical activity, may help to stave off the extra pounds in midlife. As with any regimen, it is essential to discuss a new regimen with your healthcare practitioner before taking the leap.

I’ve written previously about the value of calcium, dietary restrictions and physical activity to overall health, preventing osteoporosis and heart disease, and lowering the risk of weight gain. The addition of vitamin D appears to make the equation even more effective.

Although there have been many articles written of late that tout the benefits of vitamin D, like anything, it’s not the panacea for all that ails. Good health starts with thoughtful, well-informed choices. But it’s inspiring to know that there are positive steps you can take to feel good and look even better!

Wednesday Bubble: Restraint is the new black

Posted by Liz on Jan 7, 2009 in exercise, weight | 5 comments

Taking a restrained approach to eating may help to keep extra pounds and body fat away in middle age.

Sounds pretty dicey right? Especially since conscious restriction of calories has long been thought to lead to loss of control and binge eating.

Yet, results of a novel study published in the January 3 issue of the American Journal of Health Promotion suggest that women in midlife who do not restrict their eating have more than twice the risk of gaining substantial amount of weight than their peers who do.

In this study, researchers from Brigham Young University followed 192 women (mean age 40+3 years) over a three-year period, tracking their body weight, body fat, energy intake and physical activity at regular intervals.

Over the entire study period, and compared to their peers, women who did not restrain their eating had:

• a 69% greater risk of gaining more than 2.2 pounds
• a 138% greater risk of gaining more than 6.6 pounds
• a 49% greater risk of gaining more than 1% point in overall body fat

What’s more, the risk remained despite adjustments for age, weight, restrained eating, caloric intake and physical activity at the start of the study, and changes in caloric intake and physical activity during the study.

The researchers concluded that women who do not become more restrained in their eating habits or become more prone to emotional eating, are likely to gain both weight and body fat over a relatively short period of time.

While these data seem counterintuitive to a healthy relationship with food, the message is clear:  because our metabolism slows in midlife, we either have to cut calories or increase physical activity (or both).

Keep in mind, however, that any major change in your diet or exercise requires a conversation with a healthcare practitioner and certified trainer to insure that you are on the right track, and not heading into the injury jungle.

Makes sense, right?

Last year, I wrote a post about the need to move your body AND restrict caloric intake.  In fact, if you click on the word “exercise” in the tag cloud, you can access quite a bit of information about exercise during the menopause.

How Sweet it Is/’nt

Posted by Liz on Jul 7, 2008 in weight | 0 comments

Have you heard people age, they may experience changes in how they perceive things taste? Research suggests that menopause is also accompanied by changes in how taste buds function.

A small study published in the British Dental Journal shows a significant decline specifically in the ways that postmenopausal women perceive sugar and also, the sensitivity of the roof of the mouth to foods. This may be associated with an increased desire for sweeter foods and consequently, a higher risk for weight gain after menopause.

If you guessed that the primary culprit behind these changes is estrogen, you guessed correctly! Turns out estrogen affects many oral tissues, including salivary glands, the temporomandibular joint, the lining of the mouth, and the jawbones. This translates into directly into an increased risk for osteoporosis of the jaws, cavities and gum disease.

So how do you trick your tastebuds and protect your bones and teetch while still eating healthy foods? Yikes! Any suggestions?