Search results for cortisol

Eat Like a Woman: Does Science Support a Different Food Paradigm?

Posted by Liz on May 30, 2014 in diet | 1 comment

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 clinical trials 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.”

Gaining weight at the speed of (night) light

Posted by Liz on Mar 28, 2014 in weight | 0 comments

“Bodies have their own light which they consume to live: they burn, they are not lit from the outside.”
― Egon Schiele

There are those of us who crave the light. And those who crave the darkness. Yet, disrupting the yin/yang that exists between the balance that defines the framework for these differences can wreak significant havoc on the body. In a review published online this week in Endocrine Reviews, Ohio State researchers have examined the effects of night light on the body’s circadian clock. And the results are not pretty.

Obesity has become a global problem and in the U.S. alone, numbers of people who qualify as obese (BMI>50) increased by as much as 75% between the years 2000 and 2005. Concurrent with this change has been the explosion in the use of electric light at night, which has bolstered the ability to self set the sleep/wake cycle. And while economically, this may be an attractive proposition, light at the wrong time of day, that is, light that disrupts the body’s natural circadian rhythm can lead to cancer, disrupt sleep, interfere with mood, impair cognition and perhaps most importantly, interfere with the metabolism. Data show that the increase in exposure to light tracks pretty closely to the eruption of global obesity and metabolic disorders. Moreover, even dim light (think: light from mobile devices) has been shown to alter circadian genes, especially those involved in nutrition and metabolism, affecting hunger and appetite. More troubling is the fact that the researchers say that this disruption is reciprocal, so, while interfering with the body’s circadian rhythm can lead to obesity, the metabolic changes that results in turn, alter circadian rhythms. This endless loop may be a key reason why so many of us are gaining weight. Other key factors include disruption in melatonin  levels (which affects sleep pattern) and cortisol levels (related to stress), and unfortunately, these changes can occur through exposure to low light levels at the wrong time of day.

For all intent and purposes, modern society is a 24 hour society. Researchers say that over 99% of the US and Europe is exposed to urban light pollution and many people bring light into their homes at night, watch TV late night and use computers just prior to and in bed. They add that two-thirds of the population experience social ‘jet lag,’ a term coined to describe the habit of following different sleep schedules on the weekdays and weekends. And, the issue is an environmental one as well; the health of plants and animal species are affected by artificial light at night.

The solution may be to start to bring back the dark . Use black out curtains or shades, turn off hallway lights and keep the computers and phones out of the bedroom. Try to maintain a regular sleep schedule. And be mindful of when and how often you are eating at ‘irregular hours.’ Mostly, however, pay attention to your habits and see what changes can be made. There are many factors that contribute to obesity but it appears that for many of us, one of the most important might be nighttime light exposure.

As Schiele so aptly points out, we have our own light that does not require outside illumination, at least not at certain times of the 24 hour period that makes up a healthy, balanced life.

Wednesday Bubble: Music as medicine

Posted by Liz on Apr 24, 2013 in aging | 3 comments

I don’t know a single person who doesn’t like music. Not. A. Single. Person. Do you?

Researchers say that not only is music “one of the small set of human cultural universals” but, that the concept of music as medicine has roots that extend deep into human history. Today? Music is used to soothe babies, enhance concentration in surgical arenas, improve attention among workers, promote stamina in athletes (and exercisers), and may be the ultimate drug of choice to regulate mood and arousal.

There is also a growing body of scientific evidence that suggests that musics that music can actually promote health. In fact, some studies show that pleasurable music, when self-selected, was able to induce ‘chills down the spine’ as well as actually alter the parts of the brain that are connected to reward and reinforcement. Listening to music has also been shown to activate parts of the brain that regulate emotional and cognitive functioning and even the part of the nervous system that affects heart rate, breathing, digestion and sexual arousal. It may also positively affect the hippocampus, which plays a role in facilitating and inhibiting defensive behaviour when we become stressed. Better yet, music may actually deactivate the mama of stress hormones – cortisol.

However, not only does choice influence the body’s response to music but it appears that personality may also play a role in its effects. Outgoing in nature? Background music may distract you less than your introverted peers when focusing on a particular task.

Still, experts haven’t quite teased out the ‘how,’ other than to show through imaging studies that the notes in our ears appear to initiate brain responses that are reflexive, such as heart rate, pulse, blood pressure, body temperature and muscle tension. Pay attention the next time you put on that track: dance music will quicken heart rate and breathing while a slow groove will likely produce decreases in the same — even among infants. And in fact, the brainstem may actually fire synchronously with tempo.

And what about immunity? Can music help or hinder that as well, particularly as people age? Researchers point out that “given that music enhances mood and reduces stress,” it may also improve immune function and mitigate the negative effects of age and stress. This appears to work whether it’s a group driven activity (like drumming or group singing) or passive listening (e.g. during surgery).

Researchers still claim that the proof is in the pudding and scientifically rigorous studies are needed to determine once and for all if music is indeed, medicine. To met, evidence or not, I know when it makes me feel good and when it does the opposite. I know what I like to listen to when I want to relax. And I know what I want to put on rotation when I exercise or wish to dance around the house.

“Music gives soul to the universe, wings to the mind, flight to the imagination and life to everything.” – Plato

My medicine? Music. What about you?

Wednesday Bubble: cultivate your inner lotus

Posted by Liz on Apr 3, 2013 in Meditation/mindfulness therapy, stress | 0 comments

[Photo credit: Priya Ramesh, Coorg India. 2013]

On Monday, I shared information about the benefits of mindful meditation and being present and how they positive affected stress and the hormone cortisol. I cannot stress the importance of incorporating stress busters into your life; not only is your mental health at stake but the risks to your overall health are numerous. If meditation is not your thing, there are other strategies to consider, including yoga, Tai Chi, acupuncture and deep breathing. There is also Qigong.

Qigong is a Chinese practice harkening back more than 4,000 years. In many ways, it incorporates the best of several strategies, including alignment of movement and breath, meditation and yoga (strength, flexibility). My friend and colleague, Jeri Hemerlein, teaches a female-specific form of Qigong at the Yoga Center in Columbia, MD. Known as Radiant Lotus Qigong, Jeri describes it as a flowing form combining ancient Chinese and Tibetan techniques to health issues unique to women. Radiant Lotus Qigong uses the lotus flower as a metaphor for female resilience and flexibility. The movements open the body’s energy, gently stretching and releasing tension from muscles, joints and spine while waking up the immune system. The form seeks to enhance the whole body health of women from menstruation to post menopause, while supporting the Divine Feminine nature and helping the woman return to an innate state of loving compassion, wisdom and inner strength during times of stress and intense emotions. The form was created by Advance Qigong practitioner Daisy Lee,  who developed it after studying with various Qigong teachers who were able to successfully address women-specific issues through original and individual forms.

If you visit Daisy’s website, you can learn more. Or, if you are local to the DC/MD area, you can attend a workshop that I am blessed to be giving with Jeri on April 23, 2013 at 6:30 pm in Annapolis. ‘Cultivate Your Inner Lotus: Menopause, Stress & Qigong” aims to help you gain a better understanding of stress during menopause and provide you with specific techniques to address it on your own. I hope that you’ll consider joining us.

Cultivating your inner lotus may be the best thing you can do for yourself.

Extra! Extra! There’s no news like bad news…

Posted by Liz on Jan 14, 2013 in stress | 0 comments

How are your stress levels? If you have been following this blog for any period of time, you know that midlife is filled with natural stressors. And that that stress can boost cortisol levels, leading to abdominal fat and weight gain. (You may recall that cortisol is the hormone that is released when the body is exposed to stress.) However, short of incorporating mind-body strategies, more exercise and healthier eating habits in your life, what can you do?

Well, it appears that turning off the news may go a long way towards insuring that any initial exposure to negative headlines or news stories does not domino into a prolonged physical reaction. In fact, when researchers compared the effects of exposure to stress in men and women, they found distinct differences that may impact future habits.

What does regular exposure to 24 hour news cycles do to our brains?

When researchers exposed four groups of men and women to either 24 neutral (e.g. a park opening) or negative (e.g. murder or accidents) stories followed by a stress test, they found that that reading negative news stories had no effect on cortisol levels. However, when women were subsequently exposed to stress after reading the negative stories, their cortisol levels did increase significantly. Moreover, a day later, these very same women had greater recall of these negative or emotional stories compared to their male counterparts and compared to the groups who were only exposed to neutral stories.

Truly, there is no news like bad news, at least for women. In fact, researchers say that exposure to negative news media on a regular basis can take its toll, leading women to react more strongly and more stressfully to other situations and factors in their lives. They have a tendency to ruminate on what they’ve observed and may even elaborate and extenuate information in ways that lead to greater memory for and reaction to the negative in their lives.

Ultimately, the message is clear: by limiting regular exposure to negative news cycles, women may be able to modulate reactions to other daily stressors. The question lies whether or not deliberately balancing the good with the bad has the same effect.