Search results for soy isoflavones

Cocoa loco? The lowdown on chocolate and heart disease

Posted by Liz on Jun 17, 2011 in heart disease | 0 comments

[youtube=http://www.youtube.com/watch?v=RZ-uV72pQKI]

If you are a chocoholic, I bet you’ve noticed the headlines linking chocolate to a reduced risk of heart disease. In fact, data from the Kuna Indians (a tribe indigenous to Panama) have shown that cocoa and in particular dark chocolate are associated with declines in blood pressure. More recently, a large government study showed an even greater benefit in terms of a significant reduction in coronary heart disease prevalence. And in women, who have an increased risk for heart disease as they age (not only due to the increase in abdominal fat or changes in their blood fat levels but also to loss of ovarian function), chocolate has ben shown to slightly lower the risk of dying from heart disease.

Sounds promising and quite frankly, awesome, right?

Well…before you run out to the grocery or chocolate shop, you may want to read further…

Researchers have long been interested in flavonoids and in particular (at least in so far as menopause goes) in isoflavones. (See soy posts for more on isoflavones). The specific compound or molecule of interest in cocoa (the non-fat component cocoa bean extract or liquor) are flavanols, which are also found in lower concentration in apricots, peaches, apples, green and black tea, red wine and cider). Note that the quantity of flavanols in chocolate depends on manufacturing, including fermentation and roasting, and how much treatment is given to reducing bitterness and improving consistency. What this means is that dark chocolate has the highest concentration of flavanols and milk, the lowest.

What have researchers learned so far?

• Flavanols found in cocoa and cocoa powder may be powerful antioxidants and as such, help to mitigate certain factors that contribute to atherosclerosis, such as the formation of plaques in the arteries that lead to stroke and other coronary events. Thus, as antioxidants, they may actually neutralize toxic oxygen species circulating in the bloodstream.
• Experimental data suggest that ingestion of flavanols may help to regulate proteins and other compounds that encourage an inflammatory response to leads to heart disease.
• Flavanols may also help to stabilize the lining and muscular tone of the arteries and prevent them from narrowing.
• Additionally, flavanols may moderately protect against high blood pressures, although studies have been mixed.
• Finally, flavanols may help to maintain blood sugar levels and improve the ratio of good to bad fats in the blood.

Wow, this sounds fantastic! And all it takes is a daily diet of dark chocolate?

Here’s the great news. Researchers are devoting increasing amounts of time toward learning how certain foods affect (and benefit) health. However, in so far as chocolate goes? In a thorough review published online in Maturitas, they write that of the studies that have been conducted, it’s truly difficult to determine whether or not there is a causal relationship, i.e. eating A causes B, or eating chocolate prevents heart disease. In the case of chocolate in particular, factors like manufacturing can influence study findings. Moreover, researchers still aren’t sure if they should be focusing on flavanols or some other component of cocoa. It is also possible that only people who already have some sort of problem or condition will benefit  from eating more chocolate.

The bottom line? Dark chocolate in moderation, won’t hurt you and may actually help you. However, you may want to temper expectations. At least a wee bit. Dare to dream though…perhaps cocoa will ultimately defy explanation!

Random Roundup: news and tidbits picked just for you

Posted by Liz on Sep 6, 2010 in Uncategorized | 0 comments

[Credit: Special thanks to artist Darryl Willison of whimsicalwest.com. Please visit his site and support his work.]

I’ve decided to lose the monthly or quarterly Roundups and post them more sporadically. Moreover, since September marks the beginning of Fall, it seems like a great time to highlight some of the most interesting posts and news since July.  Be sure to check them out and feel free, always, to send me a note telling me what you’d like to see included in the next Roundup.

• A Different Kind of Hot Flash – Powerhouse blogger Erika Napolitano takes us down an often uncharted road: need not flashes.
• Is S-Equol the Next Big Thing? – This metabolite of soy isoflavones may actually be the key to reducing hot flashes, improving mood and promoting bone health!
• Are You Working Through the Transition? Or Is It Working You? – Women want their managers to understand how menopause can affect their work. The first step? Education.
• “Age-Appropriate” Dress for Women Over 50 – Welcome to the dark ages. Not for me, nnuh-uh.
• The Mommy Factor – It’s Personal – I may be childless. But I am not without children. You?

One a day…takes the menopause away

Posted by Liz on Jul 23, 2010 in menopause, women's health | 1 comment

Did you know that One-a-Day has a menopause formulation that theoretically reduces hot flashes, improves mood and addresses energy issues? Interestingly, if you compare it to One-a-Day for Women 50+, the ingredients and the amount of each vitamin and mineral are almost identical.

So, what makes the menopause formulation so much more effective for menopausal symptoms? Evidently, the addition of soy isoflavones, which, studies have shown, may help alleviate hot flashes or promote bone health. However, increasingly, researchers are focusing on S-equol, the compound in soy isoflavones that actually appears to make soy effective in addressing menopausal symptoms.  So, based on the evidence, it’s fairly unlikely that soy extract in a multivitamin is going to provide the relief you seek.

I’m not certain that their sponsored blog, Menopause Live, is going to either. Granted, sharing experiences via Menoplay (a video blog) is an empowering approach, but you have to wonder about the fact that the site reserves the right to edit the videos. Or the subtle implication that these women are not taking medications but rather, a vitamin everyday to cure what ails.

Look, I’m all for multivitamins and supplementation, physical activity, emotional support and sharing. But I don’t appreciate the veiled messaging or false claims that are not backed by research and data. I don’t like to be hyped, duped or taken advantage of. And I don’t support the idea of using women “just like you/me/them” to push product.

Do you really think that your symptoms are going to go away when you take a vitamin and push “play?”  Doubtful.

Don’t believe everything you read, see or hear.

Wednesday Bubble: Is S-equol the next big thing?

Posted by Liz on Jul 14, 2010 in new approaches | 5 comments

Last year I wrote a few posts about the potential of the isoflavone S-equol for addressing menopausal symptoms, including hot flashes and mood swings.

If you are unfamiliar with S-equol, it is actually a metabolite of a one of the three soy isoflavone compounds (i.e. daidzein), and is produced by bacteria that live in the intestines. One of the most interesting things about S-equol is that is one of the principal types of isoflavones that are found in soybeans and most soy foods. However, up to 80% of the U.S. population and about half of the Japanese population (who consume inordinate amounts of soy) cannot manufacture S-equol on their own and need to obtain it in supplement form.

This month’s Journal of Nutrition has devoted an entire supplement to S-equol research, and I’ve been fortunate to take a more detailed look at the evidence supporting the role of S-equol for menopausal symptoms. Notably, some of the  researchers actually say that “to conduct menopausal medical care appropriately [which, in their opinion, should be geared towards a better quality of life on an individual basis), it is necessary to provide evidence-based alternative medicines as much as possible.” It is wonderfully refreshing to find such esteemed colleagues backing my view of how menopause should be approached.

Hence, without further ado, following is what you need to know about the recap of study findings, and what still needs to be explored before we all start taking S-Equol.

In three randomized studies conducted in pre-, peri- and menopausal Japanese women who were or were not able to produce S-equol naturally, researchers found specific benefits in three areas:

• Mood improvement: 134 women who produced S-equol naturally and took a 10 mg daily S-equol supplement had significant reductions in anxiety; those who took 10 mg three times a day had significant declines in tension-anxiety and fatigue, and an increase in overall energy. Note that these women also limited their daily intake of soy products to no more than 20 mg/day.
• Hot flashes and other symptoms: In 320 women taking 10 mg S-equol daily or placebo for 12 weeks, S-equol supplements reduced the frequency of hot flashes by as much as 58%. Decreases in muscle and neck stiffness were also reported.
• Bone health: In 54 women who had undergone menopause within 5 years of the study, those who were able to produce S-equol naturally and took 75 mg  isoflavones daily supplement (mostly consisting of daidzein) lost a significantly lower percentage of bone in their hip area than women who were not able to produce S-equol naturally but also took the daily supplement. Researchers believe that S-equol actually mimics the action of estrogen in the body in terms of its ability to maintain bone mass and the balance between the build up of bone (bone formation) and the loss of bone (bone resorption). However, studies looking at how it acts in the body have only been conducted in mice and at relatively high doses. Information reported in the Journal supplement does show that at higher dosages, S-equol can negatively affect the tissues lining the uterus.

A few key take-away points to think about when we think about S-equol:

Researchers believe that the research in S-equol helps to show that soy isoflavones work best in individuals whose bodies are able to produce S-equol naturally. However, you’ve read the stats – the majority of people who live in the US do not produce S-equol naturally. Dosing and the exact type of S-equol may also influence outcomes. Likewise, They still aren’t sure how bacteria in the intestines influence S-equol’s effects and wonder if somehow, some other mechanism is at play. Further research is also needed to see if the beneficial effects of S-equol on menopausal symptoms can be extended to women who do not produce it naturally.

It’s too early to boost this bubble and I’m excited by this evidence-based alternative. Naysayers love to point out that alternative therapies are sham and snake oil. While this may be true of some preparations, it’s clear that researchers are taking natural substances to a higher level to see if they offer efficacy without the risks of hormone replacement.

Little Girl Blue

Posted by Liz on Apr 26, 2010 in depression | 0 comments

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Depression in the perimenopause and postmenopausal years is no joke. I’ve written about it several times on this blog and will continue to do so until experts figure out an effective, acceptable strategy for combating the blues.

As I’ve noted before, researchers are not quite sure of the exact reasons for the depression surge during the transition,  (e.g. dramatic surge and declines in hormones, vasomotor issues, sleep issues, life stress and prior history). However, they do acknowledge that many women tend to suffer the blues during this time.

In the latest bit of research, published in the online edition of the journal Menopause, researchers found that over 40% of women studied (out of a pool of 685) suffered from symptoms of depression. What was more interesting, however, is that depression was almost twice as likely to develop in the peri/post menopausal stages than before menopause. (Note that other studies have found this likelihood to be as high as 4 times during the perimenopause). Moreover:

• Women who reported having had experienced some sort of negative event in their were 3.6 times likelier than those who hadn’t to develop depression
• Weight appeared to play a role, with obese women twice as likely as those of normal weight to develop depressive symptoms

Although I’ve discussed some potentially effective strategies for combatting the menopausal blues (e.g., exercise, chamomile, antidepressants, red clover, St. John’s Wort, soy isoflavones), none are a quick fix or a ‘one size fits all.’

Personally, I’ve noticed that fluctuating hormones coupled with elevated stress tends to heighten depression at specific times, while at other times, it’s easier to deal with. Pile it on and well, I become a pile of mush. My strategy entails an insane amount of physical activity, deep breathing, therapy and admittedly, some medication. Still, I’ve found that while I can usually keep the blues at bay, they do tend to crop up at the most inopportune moments.

What do you do to chase the blues away? Have they gotten worse or stayed the same during your transition? What advice do you have to offer for other readers? I’d love to hear!