Tag Archives: womens health

High Glycemic Index Diet a Risk Factor for Depression in Post-Menopausal Women

May is National Mental Health Month in the U.S., and in recognition several of this month’s posts will address mental health topics.

In 2015 a group of researchers associated with a number of universities including Columbia, Duke, the University of Minnesota, NYU, Stony Brook University and UC-Davis published a prospective cohort study examining the high glycemic diet as a possible risk factor for depression in post-menopausal women. The research group examined data from the Women’s Health Initiative Observational Study, which included over 80,000 women enrolled at over 40 clinical centers across the U.S.

Participants in the study completed a food frequency questionnaire at baseline, which consisted of 145 items. Participants also completed the Burnam 8-item questionnaire which measured depressive symptoms, both at baseline and then again at 3 year follow-up.

Results of the study showed that a higher glycemic index diet was associated with increasing odds of depression incidence in this group of post-menopausal women. In addition, researchers found that added sugars were strongly associated with depression incidence.

There were some other interesting findings of the study. Increased consumption of lactose, a sugar found in milk, was associated with significantly lower odds for depression incidence. Lactose is a lower glycemic index sugar. Also, both higher dietary fiber content and increased consumption of fruits and vegetables were also associated with lower odds for depression.

The glycemic index (GI) ranks carbohydrates on a scale of 0 to 100, based on how they raise glucose levels after eating them. Glucose is given a score of 100. GI scores for some common foods for comparison purposes include 36 (apples), 13 (peanuts), 56 (potato chips), and 111 (baked russet potatoes, a favorite of Idahoans), based on a standard serving size. 

It has been established that diets high in sugars and refined starches are a risk factor for cardiovascular disease, and increased inflammation, and it is perhaps through this relationship that the risk for depression is increased. 

Depression is a common problem world-wide. The World Health Organization estimates as many as 300 million adults suffer from depression, and it is more common in women. This well-designed study incorporates a large group of women across multiple study sites in the U.S. The results would seem applicable to a large group of post-menopausal women. Monitoring and reducing the glycemic index of one’s daily diet appears to be a simple way to lower the risk for developing depression.

(Source- American Journal of Clinical Nutrition 2015; 102)

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss any health concerns with your personal physician.

 

 

Swimming Improves Cholesterol in Women

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As we say goodbye to the swimming events for the Rio Olympics we will have one more post on the benefits of swimming.

A group of researchers from Pusan National University in South Korea designed a study to examine the effect of swimming on physical strength as well as lipid profile. Participants were women, ages 40-60, who were either in a swimming group or a control group of non-swimmers.

The swimming group swam for sixty minutes, three times/week, for a total of 12 weeks. Physical composition, strength and blood lipid measurements were taken upon entry to the study as well as at the conclusion at 12 weeks.

At the end of the 12 week study the swimming group showed improvements in total cholesterol, HDL, and triglycerides. On the other hand, the control group (non-swimmers) showed no significant change.

This small study shows the possible benefits of a simple intervention, in this case swimming three times per week, may have upon lipids parameters. It would be interesting to see if these same results would be found in a group of men.

(Source- Journal of Exercise Rehabilitation 2015; 11(5); 266-271)

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss any health concerns with your personal physician.

Blood Pressure Creeping Up? Think Blue(berries)

“When any lagged behind, the cry of “blueberries” was most effectual to bring them up.”
Henry David Thoreau

Bluberries1Blueberry

July is National Blueberries Month and in honor of this delectable fruit today’s post will examine research on the health benefits of blueberries.

Recent research indicates that daily consumption of blueberry powder lowered both blood pressure and arterial stiffness in a group of post-menopausal women, who were either in pre-hypertension or the earliest stages of hypertension. A research group primarily from Florida State University followed 48 women through the 8 week study. Women were allocated to a blueberry powder group (equivalent to one cup of fresh blueberries per day) or a placebo powder group.

Subjects in both groups were asked to continue their usual diet and exercise regimens (or lack thereof). After 8 weeks of daily blueberry powder the women were found to have a mean reduction of 5.1% in systolic blood pressure, and 6.3% in diastolic blood pressure, while the placebo powder group had no change.

What’s important about this study is that it shows the potential benefits of a simple dietary intervention, eating blueberries, on lowering blood pressure. It would be interesting to know if eating actual blueberries rather than the powder, would offer more blood pressure benefit, or whether eating more than just a cup of blueberries would offer additional benefit. Also, is this blood pressure lowering effect of blueberries extended to the general population?

(Source: Journal of the Academy of Nutrition and Dietetics, March 2015, Volume 115, Number 3)

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss any health concerns with your personal physician. 

Yoga May Offer Hope for PTSD in Women

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In honor of PTSD Awareness Day, today’s post looks at research on the possible benefits of yoga on women with PTSD. Researchers from Boston designed a pilot study which involved 12 sessions of yoga in a group of women with PTSD, ages 18-65 years.

38 women were randomized to either a yoga intervention group, or a control group. Women in the yoga group had 12 sessions of yoga of 75 minutes each, with other elements such as mindfulness included. Subjects were assessed at the time of enrollment, after completion of the intervention, and at a one month follow-up. Questionnaires were used to assess the subject’s alcohol and substance abuse risk.

Researchers found a trend towards decreased alcohol and drug use in the yoga group, compared to the control group. Women in the yoga group also reported substantially approved symptom management. The research group theorized that the improved management exhibited by the yoga group may in turn lead to less alcohol and substance abuse.

As this was a small pilot study it was not large enough to find statistical differences between the two different groups. However it is important research as it looks at a understudied group, PTSD in women. The yoga intervention would seem to have few significant side effects. A larger study seems warranted based on this promising pilot study.

(Source- The Journal of Alternative and Complementary Medicine, Volume 20, Number 10, 2014)

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss any health concerns with your personal physician.

 

Want to Avoid Diabetes? Consider Walnuts

May 17th is National Walnut Day, and in honor of this day I will review some recent research regarding the walnut.

Compared to other tree nuts such as almonds, cashews, hazelnuts and pecans, walnuts are particularly high in polyunsaturated fatty acids, such as linoleic acid and alpha-linolenic acid. Because of favorable nutritional qualities such as this walnuts have been the subject of research in regards to potential health benefits. China is the largest producer of walnuts in the world, while the U.S. is the largest exporter of walnuts.

A study published in 2013 examined the effects of walnut consumption with the risk of developing type II diabetes in women. Researchers from Harvard University and the National University of Singapore looked at data from two large studies, the Nurses Health Study (NHS) and the Nurses Health Study II (NHS II). There were approximately 138,000 women total involved in the two studies. In the NHS women were followed from 1986 to 2008, and from 1991 to 2009 for the NHS II. Walnut consumption was determined by a food frequency questionnaire which evaluated walnut consumption by the participants. Researchers found that the intake of walnuts was associated with decreased risk of the development of type II diabetes in women.

So in honor of National Walnut Day consider adding some walnuts to your diet, they taste great and may lower your risk of diabetes in the future.

“God gives the nuts, but he does not crack them.”- Franz Kafka

(Source- The Journal of Nutrition, 143: 512-518, 2013)

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss any health concerns with your personal physician.