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Is a high protein weight loss diet the best approach if you want to lose weight?

Posted by on 9:00 am Body fat, Body mass index, Calories, Diet, Fat, General Health, Get in shape, Lose fat, Stay healthy, Weight, Weight loss, Women, Womens health | 0 comments

Is a high protein weight loss diet the best approach if you want to lose weight?

 

 

pretty girl holding a tray with high protein food

 

In this study, two diets containing different amounts of protein were compared (Smith GI, et al., 2016).

The participants, obese postmenopausal women lost 10% weight using a diet providing either 0.8 g of protein per kg of body weight or a diet providing 1.2 g of protein per kg of body weight.

 

Weight loss usually results in several metabolic benefits, one is improved insulin sensitivity, which means that the transfer of blood glucose into the cells is improved.

 

 

The researchers found that when compared to the low protein diet, the high protein diet prevented the weight loss-induced improvements in muscle insulin signaling and insulin-stimulated glucose uptake.

Not only that but induced adaptations in oxidative stress and cell structural biology pathways, which also are benefits accompanying weight loss, did not take place on the high protein diet.

 

One of the benefits of the high protein diet was that it reduced the weight loss induced a decline in lean tissue mass by 45%.

You don’t want to lose lean muscle mass, but that can be prevented by including exercises, which any good weight loss program will recommend.

 

There are many ways to lose weight, but not all approaches give you the same benefits, so choose wisely.

 

a table with high protein food

 

References:

Smith GI, Yoshino J, Kelly SC, Reeds DN, Okunade A, Patterson BW, Klein S, Mittendorfer B, High-Protein Intake during Weight Loss Therapy Eliminates the Weight-Loss-Induced Improvement in Insulin Action in Obese Postmenopausal Women.Cell Rep. 2016 Oct 11;17(3):849-861.

Osteoarthritis in women associated with deposits in Arteries

Posted by on 12:33 pm Asthma, BMJ Formula, Calories, Diet, Energy, Exercise, General Health, Health Risk, Heart disease, Muscles, Nervous System, Research, Wellness, Women, Womens health | 0 comments

Research sometimes find interesting connections we usually don’t think about.

A study including 3278 women found an association between plaque in the carotid artery and osteoarthritis in the knee and hands in women (Hoeven TA, et.al., 2013).

We know that inflammation is involved in osteoarthritis, even if it is less severe than in rheumatoid arthritis.

We also know that inflammation increases the risk for cardiovascular disease. Inflammation is an important factor in depositing cholesterol and fat into the inner lining of the vascular wall.

 

Another interesting connection found lower magnesium levels in rheumatoid arthritis patients compared to controls (Chavan VU, et.al., 2015).

Lower magnesium levels were also correlated with higher cholesterol and LDL, the so called bad cholesterol, and higher magnesium levels with better HDL cholesterol, the good cholesterol. This was in cases of rheumatoid arthritis.

 

Magnesium has also been found to be inversely associated with osteoarthritis documented on x-rays and joint space narrowing (Zeng C, et.al., 2015).

Glucosamine sulfate another nutritional substance has been used to treat osteoarthritis for many years.

When osteoarthritic chondrocytes (cartilage cells) and glucosamine sulfate were tested in different ways in a culture, it was found that glucosamine sulfate reduced the synthesis of proinflammatory mediators (Largo R, et.al., 2003).

Taking magnesium and glucosamine sulfate could according to this possibly benefit both your cardiovascular system and your joints.

The best form of magnesium is an amino acid chelate like magnesium glycinate.

The most common form of magnesium is magnesium oxide, but that is a gastrointestinal irritant and can give you diarrhea when taken in higher amounts.

 

REFERENCE

Chavan, V. U., Ramavataram, D. V. S. S., Patel, P. A., & Rupani, M. P. (2015). Evaluation of serum magnesium, lipid profile and various biochemical parameters as risk factors of cardiovascular diseases in patients with rheumatoid arthritis. Journal of clinical and diagnostic research: JCDR, 9(4), BC01.

Hoeven, T. A., Kavousi, M., Clockaerts, S., Kerkhof, H. J., van Meurs, J. B., Franco, O., … & Bierma-Zeinstra, S. (2012). Association of atherosclerosis with presence and progression of osteoarthritis: the Rotterdam Study. Annals of the rheumatic diseases, annrheumdis-2011.

Largo R, Alvarez-Soria MA, Díez-Ortego I, Calvo E, Sánchez-Pernaute O, Egido J, Herrero-Beaumont G. Glucosamine inhibits IL-1beta-induced NFkappaB activation in human osteoarthritic chondrocytes.Osteoarthritis Cartilage. 2003 Apr;11(4):290-8.

Zeng C, Li H, Wei J, Yang T, Deng ZH, Yang Y, Zhang Y, Yang TB, Lei GH. Association between Dietary Magnesium Intake and Radiographic Knee Osteoarthritis. PLoS One. 2015 May 26;10(5):e0127666.

 

 

 

 

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Can you change your estrogen metabolites by exercising?

Posted by on 11:31 pm Breast cancer, Cervical Cancer, Endometrial cancer, Exercise, Exercise, Women, Womens health | 0 comments

Beautiful skinny woman riding a bike in fitnessWhat would be the benefits of changing your estrogen metabolites?
Certain estrogen metabolites are related to a higher risk for estrogen related diseases. Breast cancer is one of those diseases. If you could change the ratio between the harmless metabolites and the ones related to an increased risk for estrogen related problems you would be better off.
The reviewed research investigated if exercise could do that since exercise has shown to reduce the risk for breast cancer.(Smith AJ,et al. 2013).

The participants were healthy young women who were divided into either an exercise group doing 30 minutes of moderate to vigorous aerobic exercise 5 days a week or a sedentary control group.  The study went on for approximately 16 weeks.

Estrogen’s and estrogen metabolites were measured,and the rates of the different metabolites were calculated. The change from the baseline measurements increased significantly in the exercise group for 2-OHE1/16α-OHE1 which is the ratio of the estrogen metabolites associated with a decreased risk for estrogen related diseases. This change was not seen in the control group.
 

The researchers concluded that this may be the mechanism by which increased physical activity is decreasing the risk for breast cancer.

Smith AJ1, Phipps WR, Thomas W, Schmitz KH, Kurzer MS. The effects of aerobic exercise on estrogen metabolism in healthy premenopausal women. Cancer Epidemiol Biomarkers Prev. 2013 May;22(5):756-64. doi: 10.1158/1055-9965.EPI-12-1325.

Can this be the reason your mood is not good?

Posted by on 3:15 pm BMJ Formula, Depression, Happiness, Health, Inflammation, Inflammation, C-reactive protein, Stay healthy, Stress, Sunshine, The Learn to Eat Plan, Wellness, Women | 0 comments

young woman holding earlobes with frownYou want to be happy and not feel depressed, and while we don’t understand all the reasons for depression, new research suggests that low-grade systemic inflammation may be involved(Wium-Andersen MK, et al. 2013).

This is exactly what the reviewed research investigated by measuring plasma levels of C-reactive protein (CRP), an inflammatory marker. 73,131 participants both men and women between the age of 20 and 100 years were included.

The conclusion of the study was that elevated levels of CRP are associated with increased risk for psychological distress and depression in the general population.

Maybe this looks a little bit strange to you, but the food you eat could actually be contributing to this type of inflammation, and for that reason also affect your mood.

If you find this interesting take a look at The Learn to Eat Plan“.

Wium-Andersen MK1, Ørsted DD, Nielsen SF, Nordestgaard BG. Elevated C-reactive protein levels, psychological distress, and depression in 73, 131 individuals. JAMA Psychiatry. 2013 Feb;70(2):176-84. doi: 10.1001/2013.jamapsychiatry.102.

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Tomatoes Influence Breast Cancer Risk

Posted by on 12:37 pm BMJ Formula, Breast cancer, Cancer, Eating, Eye Health, Stay healthy, Wellness, Women, Womens health | 0 comments

You have probably heard that tomatoes are good for your eyes because of an antioxidant called lycopene. Did you know that tomatoes can make a difference with breast cancer risk? The reviewed research investigated just that (Llanos AA, et al. 2014).

Add tomatoes and fight breast cancer70 postmenopausal women at increased risk for breast cancer participated in the study. Their average age was 57.2 years. First they consumed a tomato-based diet which included at least 25 mg of lycopene daily for 10 weeks, and later they consumed a soy-based diet for 10 weeks which included at least 40 g of soy protein daily. The women were also tested for adiponectin and two other hormones.

Other research has documented a decreased risk for several types of cancers, including breast cancer when adiponectin is increasing(Kishida K, et Al. 2014).

When the subjects consumed the tomato-based diet, it was found that the adiponectin concentration increased. This indicates that tomato-based food is especially beneficial for women who are at higher risk for postmenopausal breast cancer. Don’t forget that tomatoes are beneficial for other things – especially your eyes!

 

 

 

 

Llanos AA1, Peng J, Pennell ML, Krok JL, Vitolins MZ, Degraffinreid CR, Paskett ED. Effects of tomato and soy on serum adipokine concentrations in postmenopausal women at increased breast cancer risk: a cross-over dietary intervention trial. J Clin Endocrinol Metab. 2014 Feb;99(2):625-32. doi: 10.1210/jc.2013-3222. Epub 2014 Jan 1.
Kishida K1, Funahashi T2, Shimomura I3. Adiponectin as a routine clinical biomarker. Best Pract Res Clin Endocrinol Metab. 2014 Jan;28(1):119-30. doi: 10.1016/j.beem.2013.08.006. Epub 2013 Aug 20.

Casual Soda Drinker? Don't go there!

Posted by on 10:00 am Bloodsugar, BMJ Formula, Cancer, Diabetes, Endometrial cancer, Glucose, Post menopausal, Women, Womens health | 0 comments

drinkSugar sweetened beverages have been associated with type 2 diabetes, obesity and other health problems. The reviewed research specifically investigated the relationship with sugar intake, sugar sweetened beverages and endometrial cancer(Inoue-Choi M, et al. 2013).

The participants were 23,039 postmenopausal women. From 1986 to 2010, 506 cases of estrogen dependent endometrial cancers were identified.
When compared with women who never drank sugar sweetened beverages, the cancer risk was 78 percent higher for the women in the highest quintile.

A higher risk for endometrial cancer was also found with higher sugar intake.

Sugar and sweets are seriously a major health hazard increasing the risk for many types of chronic conditions. You will reduce the risk for all of these health hazards by changing the habit of consuming sugar and sugar sweetened beverages.

 

 

 

Inoue-Choi M, Robien K, Mariani A, Cerhan JR, Anderson KE. Sugar-Sweetened Beverage Intake and the Risk of Type I and Type II Endometrial Cancer among Postmenopausal Women. Cancer Epidemiol Biomarkers Prev. 2013 Nov 22. [Epub ahead of print]