by Georgianna Donadio, MSc, DC, PhD
Information from the Nutrition Institute of the University of Tennessee, Knoxville, appears to confirm the "rumor" that calcium rich diets result in lower body fat.
According to a recent study in mice conducted at the University, a diet that includes low-fat dairy products and calcium supplementation can result in significant weight loss through the burning rather than the storing of fat in fat cells. This is explained as being the results of the role that stored calcium plays in the breakdown and burning of fat inside our body's cells.
Here is an excerpt from an article on the study, published on WedMD written by Jeanie Larche Davis:
"The researchers used mice bred to be obese in their current study. The mice were fed a special high-fat, high-sugar diet for six weeks. All had a 27% increase in body fat.
Some were then switched to a calorie-restricted diet. Of those, one group was given calcium supplements (calcium carbonate similar to Tums) and others were fed "medium" and "high" amounts of low-fat dry milk.
Body fat storage was markedly reduced by all three high-calcium diets, say the authors.
Those given calcium supplements had good results, when combined with the restricted-calorie diet.
Mice getting their calcium via supplements had a 42% decrease in body fat, whereas mice eating without supplements had an 8% body fat loss."
The reason this was of great interest to me and it felt important to share is because I have observed over the past 10 years, that during any period of time that I have consistently taken calcium supplementation, in the form of powdered calcium/magnesium, my body weight has definitely decreased.
Within a month or so of not taking the calcium/magnesium powder, the weight starts to creep back on. This article helps to answer the question of why. Thyroxine, secreted by the thyroid, is a critical hormone in intracellular metabolism. Thyroxine also has a significant impact on intracellular metabolism and on the utilization of calcium.
Having a calcium rich diet would allow the thyroxin that is necessary for cellular metabolism to be more effecient in utilizing the fat stored in our cells for energy!
This article has been very clarifying and explains WHY high calcium diets facilitate weight loss. Armed with that information we can enjoy eating our spinach, kale and sardines knowing they are working away to keep our body fat burning.
With all good wishes,
G
© by NIWH 2010 all rights reserved
Wednesday, September 1, 2010
Monday, August 30, 2010
Food as Pharma
by Georgianna Donadio, MSc, DC, PhD
Ran across an article that anyone could read and "get it" about what the food we eat can do to prevent disease and enhance our well-being. Functional food; what an appropriate name for food that is good for the function of our bodies.
Food As Pharma
By Alice Park
"Hippocrates once said, "Let food be thy medicine and let thy medicine be food," and doctors now believe that ancient Greek healer may have been onto something. We need food for nourishment, of course. Without it, our cells and tissues would wither away from starvation. But what's becoming clearer is that food is more than just fuel. What you eat can determine how elastic your blood vessels are, how easily you resist cancer-causing toxins and whether or not you will barrel down the road toward heart disease.
"There is an overwhelmingly strong database of studies suggesting that the quality of calories we eat has a huge impact on our well-being and our risk of chronic disease and longevity," says Dr. David Ludwig, director of the Optimal Weight for Life Program at Children's Hospital Boston.
But does food have real power to prevent disease? That's the claim behind functional foods — products that are enhanced or otherwise designed to do much more than simply supply us with needed calories and nutrients.
And the early evidence suggests that the kitchen may indeed contain potent disease-fighting agents, just as the medicine cabinet does. In a groundbreaking 2002 study, researchers found that people at risk of diabetes could delay or in some cases even prevent the disease from developing by eating fewer calories, getting them from the right kinds of foods and exercising more than two hours a week. Even more intriguing, the study revealed that people who were genetically predisposed to diabetes benefited most. In essence, diet and other lifestyle factors altered their genetic destiny.
But before you eat to treat, say experts, remember that not every health claim on a label makes the food a functional food — and not all functional foods help prevent or reverse disease. The Food and Drug Administration does not recognize functional foods as a category, which means that a product's promise to control cholesterol, tame inflammation or protect you from fractures may not be supported by studies. Experts don't even agree on the exact definition of a functional food, but many go by the simple guide that it's something that's often good for you to begin with and that has some added benefit not found in the food's natural state.
Other-than-butter spreads enhanced with plant oils, for example, qualify as functional foods, since they are less likely than animal fats to contribute to plaques in blood vessels, and the added plant sterols help reduce cholesterol even further. Soft drinks with extra vitamins and minerals don't make the cut, however, since soda isn't nutritious to start with.
It's confusing, yes. But the best advice, according to experts: stick with foods that are naturally nutritious, and consider adding functional foods where you can. You have to eat anyway, so you might as well make it count. "
With all good wishes,
G
© by NIWH 2010 all rights reserved
Ran across an article that anyone could read and "get it" about what the food we eat can do to prevent disease and enhance our well-being. Functional food; what an appropriate name for food that is good for the function of our bodies.
Food As Pharma
By Alice Park
"Hippocrates once said, "Let food be thy medicine and let thy medicine be food," and doctors now believe that ancient Greek healer may have been onto something. We need food for nourishment, of course. Without it, our cells and tissues would wither away from starvation. But what's becoming clearer is that food is more than just fuel. What you eat can determine how elastic your blood vessels are, how easily you resist cancer-causing toxins and whether or not you will barrel down the road toward heart disease.
"There is an overwhelmingly strong database of studies suggesting that the quality of calories we eat has a huge impact on our well-being and our risk of chronic disease and longevity," says Dr. David Ludwig, director of the Optimal Weight for Life Program at Children's Hospital Boston.
But does food have real power to prevent disease? That's the claim behind functional foods — products that are enhanced or otherwise designed to do much more than simply supply us with needed calories and nutrients.
And the early evidence suggests that the kitchen may indeed contain potent disease-fighting agents, just as the medicine cabinet does. In a groundbreaking 2002 study, researchers found that people at risk of diabetes could delay or in some cases even prevent the disease from developing by eating fewer calories, getting them from the right kinds of foods and exercising more than two hours a week. Even more intriguing, the study revealed that people who were genetically predisposed to diabetes benefited most. In essence, diet and other lifestyle factors altered their genetic destiny.
But before you eat to treat, say experts, remember that not every health claim on a label makes the food a functional food — and not all functional foods help prevent or reverse disease. The Food and Drug Administration does not recognize functional foods as a category, which means that a product's promise to control cholesterol, tame inflammation or protect you from fractures may not be supported by studies. Experts don't even agree on the exact definition of a functional food, but many go by the simple guide that it's something that's often good for you to begin with and that has some added benefit not found in the food's natural state.
Other-than-butter spreads enhanced with plant oils, for example, qualify as functional foods, since they are less likely than animal fats to contribute to plaques in blood vessels, and the added plant sterols help reduce cholesterol even further. Soft drinks with extra vitamins and minerals don't make the cut, however, since soda isn't nutritious to start with.
It's confusing, yes. But the best advice, according to experts: stick with foods that are naturally nutritious, and consider adding functional foods where you can. You have to eat anyway, so you might as well make it count. "
With all good wishes,
G
© by NIWH 2010 all rights reserved
Friday, August 27, 2010
Another Flu Season Ahead
by Georgianna Donadio, MSc, DC, PhD
With Labor Day upon us, it's time once again to consider the upcoming winter and the cold and flu season.
Every year we are inundated with reports of possible flu pandemics and cautioned to get our flu shots early. For those of us who are staunch devotees of the annual flu shot, the sooner the better.
For those of us concerned about putting provocative proteins, such as flu shots, into our body there are alternatives that can be utilized to prevent from getting the flu.
The number one determining factor as to whether or not you get a cold or flu is how resilient your immune system is. The healthier and more resilient your immune system, the least likely you are to get sick, get a cold or the flu.
What is the best way to keep your immune system health and resilient throughout the flu season?
> Hygiene - sounds too simple to be important ,but hand washing is the number one prevention tool in avoiding colds and flus
> Proper rest - getting enough sleep is essential to your nervous and immune system functioning at optimal levels. Being sure not to "run yourself down", as grandma might have told, is REALLY good advice.
> Proper nutrition - vitamin C, B, A, D, E, enough protein, essential fatty acids and calcium rich foods are all important in keeping your body functioning well and having the resilience to fight off colds and the flu
> Keeping stress under control - stress suppresses your immune function. By keeping stress at bay you will allow your body its best advantage to stay healthy.
> Relax and have fun - laughter and pleasure have been shown in clinical trials to inhance Immunoglobulins which increase immune function activity and keep us healthy. By creating time and opportunity for regular fun and pleasure you will help your body to help you stay well.
> Protection from the elements - many people don't realize that the weather and temperature have a significant impact on their stress adaptation and immune system. Being properly dressed against all forms of weather helps to prevent colds and flu.
These very simple yet essential tips for staying well can help, whether you choose to have a flu shot or not, to give your body the best advantage against flu season.
With all good wishes,
G
© by NIWH 2010 all rights reserved
With Labor Day upon us, it's time once again to consider the upcoming winter and the cold and flu season.
Every year we are inundated with reports of possible flu pandemics and cautioned to get our flu shots early. For those of us who are staunch devotees of the annual flu shot, the sooner the better.
For those of us concerned about putting provocative proteins, such as flu shots, into our body there are alternatives that can be utilized to prevent from getting the flu.
The number one determining factor as to whether or not you get a cold or flu is how resilient your immune system is. The healthier and more resilient your immune system, the least likely you are to get sick, get a cold or the flu.
What is the best way to keep your immune system health and resilient throughout the flu season?
> Hygiene - sounds too simple to be important ,but hand washing is the number one prevention tool in avoiding colds and flus
> Proper rest - getting enough sleep is essential to your nervous and immune system functioning at optimal levels. Being sure not to "run yourself down", as grandma might have told, is REALLY good advice.
> Proper nutrition - vitamin C, B, A, D, E, enough protein, essential fatty acids and calcium rich foods are all important in keeping your body functioning well and having the resilience to fight off colds and the flu
> Keeping stress under control - stress suppresses your immune function. By keeping stress at bay you will allow your body its best advantage to stay healthy.
> Relax and have fun - laughter and pleasure have been shown in clinical trials to inhance Immunoglobulins which increase immune function activity and keep us healthy. By creating time and opportunity for regular fun and pleasure you will help your body to help you stay well.
> Protection from the elements - many people don't realize that the weather and temperature have a significant impact on their stress adaptation and immune system. Being properly dressed against all forms of weather helps to prevent colds and flu.
These very simple yet essential tips for staying well can help, whether you choose to have a flu shot or not, to give your body the best advantage against flu season.
With all good wishes,
G
© by NIWH 2010 all rights reserved
Thursday, August 26, 2010
About Face - Getting Rid of Acne
by Georgianna Donadio, MSc, DC, PhD
Any teenager will tell you one of the worse things that can happen in high school is to develop a face full of acne. Clear, unblemished skin is reported by cultural anthropologists as the universal number one, most important aspect of a person's appearance with regard to attracting others.
Is it any wonder tens of millions of dollars are spent every year on blemish creams and cover-ups? Skin appearance is important to overall sex appeal. Our skin tells a story about our internal health and about our hormone function, both of which are tied into our sex appeal.
In my integrative nutrition practice, one of the conditions I enjoy working with is assisting adolescents in clearing up their skin problems. When you can understand where acne and pimples come from, you can choose to do the things that can change the outbreak.
Androgens are reproductive hormones that are secreted into the blood stream by the reproductive organs and our adrenal glands. You might remember these from our discussion on stress adaptation.
Androgens are also potent chemicals our liver must deal with by reducing their potency. The liver is the detoxifier of the blood and in the case of androgens, the liver produces blood plasma proteins which bind up and inactivate the majority of androgens, so that only a small percent of androgens are free to enter our cells.
In adolescence, the body needs time to adjust to and regulate hormone secretions and a young body can become physically and emotionally overwhelmed by the effect of androgens on the cells and on the brain.
Once androgens get inside the cell, a specific enzyme converts the androgens into a more highly active form. The active androgens then enter into the nucleus of the cell, where it interacts with genetic material. This can lead to highly stimulated oil glands, which creates acne.
The manifestion of acne depends on:
a) the amount of androgens available to enter the cells
b) how well the liver is controlling the active androgens
c) the nutrition of the person and its effect on liver metabolism
d) the amount of waste and/or toxins being re-absorbed into the liver from the bowel fluids and - THIS IS THE KEY -
e) the amount of exercise the adolescent is doing that will utilize the androgens to build and create muscle tissue (rather than acne), thus reducing the amount of androgen that might be absorbed into the cells.
The fastest and easiest way to clear up adolescent acne, especially in males as they lay down muscle very quickly, is have the person exercise vigorously. In just a short period of time, the androgens are utilized to build lovely muscle and the skins clears up so well, the parents (and the adolescent) think it's a miracle!
Of course healthy eating, which includes vegetables and fruits to keep the bowel clean, drinking plenty of water, skin hygiene and proper amounts of sleep all help the liver, bowel and adrenals to function properly, thus supporting the proper functioning of the androgens and the resultant healthy, attractive skin.
The expression "it's more than skin deep" truly applies to acne and blemishes. If you have, are or know an adolescent (or someone who is even a bit older) experiencing acne issues, pass this information on to them. If they use it, they'll see a difference and they will thank you!
With all good wishes,
G
© by NIWH 2010 all rights reserved
Any teenager will tell you one of the worse things that can happen in high school is to develop a face full of acne. Clear, unblemished skin is reported by cultural anthropologists as the universal number one, most important aspect of a person's appearance with regard to attracting others.
Is it any wonder tens of millions of dollars are spent every year on blemish creams and cover-ups? Skin appearance is important to overall sex appeal. Our skin tells a story about our internal health and about our hormone function, both of which are tied into our sex appeal.
In my integrative nutrition practice, one of the conditions I enjoy working with is assisting adolescents in clearing up their skin problems. When you can understand where acne and pimples come from, you can choose to do the things that can change the outbreak.
Androgens are reproductive hormones that are secreted into the blood stream by the reproductive organs and our adrenal glands. You might remember these from our discussion on stress adaptation.
Androgens are also potent chemicals our liver must deal with by reducing their potency. The liver is the detoxifier of the blood and in the case of androgens, the liver produces blood plasma proteins which bind up and inactivate the majority of androgens, so that only a small percent of androgens are free to enter our cells.
In adolescence, the body needs time to adjust to and regulate hormone secretions and a young body can become physically and emotionally overwhelmed by the effect of androgens on the cells and on the brain.
Once androgens get inside the cell, a specific enzyme converts the androgens into a more highly active form. The active androgens then enter into the nucleus of the cell, where it interacts with genetic material. This can lead to highly stimulated oil glands, which creates acne.
The manifestion of acne depends on:
a) the amount of androgens available to enter the cells
b) how well the liver is controlling the active androgens
c) the nutrition of the person and its effect on liver metabolism
d) the amount of waste and/or toxins being re-absorbed into the liver from the bowel fluids and - THIS IS THE KEY -
e) the amount of exercise the adolescent is doing that will utilize the androgens to build and create muscle tissue (rather than acne), thus reducing the amount of androgen that might be absorbed into the cells.
The fastest and easiest way to clear up adolescent acne, especially in males as they lay down muscle very quickly, is have the person exercise vigorously. In just a short period of time, the androgens are utilized to build lovely muscle and the skins clears up so well, the parents (and the adolescent) think it's a miracle!
Of course healthy eating, which includes vegetables and fruits to keep the bowel clean, drinking plenty of water, skin hygiene and proper amounts of sleep all help the liver, bowel and adrenals to function properly, thus supporting the proper functioning of the androgens and the resultant healthy, attractive skin.
The expression "it's more than skin deep" truly applies to acne and blemishes. If you have, are or know an adolescent (or someone who is even a bit older) experiencing acne issues, pass this information on to them. If they use it, they'll see a difference and they will thank you!
With all good wishes,
G
© by NIWH 2010 all rights reserved
Wednesday, August 25, 2010
An Unhealthy Work Environment
by Georgianna Donadio, MSc, DC, PhD
When most of us think of an unhealthy work environment we think "sick building syndrome", difficult co-workers or the classic "boss from hell".
Recently, after attending a conference which was populated by a number of staffing agency directors, I received an insight into the latest unhealthy work issue that is getting the attention of a lot of organizations. OFBTM - Obsessive Face Book and Text Messaging while on the clock.
It is becoming such a concern to some employees, that more and more companies are having their computer networks re-tooled to block Facebook from being accessible from the office computers.
How much of a problem is it that a significant number of those raised on electronic communication and networking cannot stop checking their Facebook and Text Messenging while they are being paid to do the job tasks required of them.
That employees are noticing and concerned about this trend affecting their productivity and even their bottom line, says something important about immediate communication impulse and what is being called "the narcissistic tendency" we are developing as a culture.
The focus and integrity to attend to the job we are expected to perform as well as the ability or willingness not to pay attention to ourselves when we are getting paid to be working, seems to be lacking today more than ever before.
Cell phones, e-mails, text messages, social networking, Facebook and other electronic forms of communication have begun to hold our attention prisoner, even when we are on the job. Not only is this unfair to the individual or organization paying our salary, but it also sends up a red flag about how we are growing more and more self absorbed as a culture.
Can someone be healthy when they are overly concerned about the moment to moment activities of their lives? There are (most commonly in humor columns) reported Facebook posts by individuals who literally record every minor thought and event of their day, posting them publically for all their friends and fans to read.
Is it true that we are becoming a narcissistic society, unable to pull ourselves away from the details of our lives and that we no longer put in "an honest day's work"?
Health is made up of many things. Being productive, making a contribution, working hard and enjoying what you do is all part of a healthy lifestyle. If social networking and electronic communication is pulling you further away from a balanced and healthy work life, it may be time to unplug and unlink.
Finding fulfillment and feeling commitment about what we do in our work, as well as how we do the work, is an important part of being a productive, contributory, healthy, happy individual.
Excessive electronic communication can not only be self-centering but can also distract us from other essential aspects that are part of a balance life. Something to consider ~
With all good wishes,
G
Copyright 2010 National Institute of Whole Health
When most of us think of an unhealthy work environment we think "sick building syndrome", difficult co-workers or the classic "boss from hell".
Recently, after attending a conference which was populated by a number of staffing agency directors, I received an insight into the latest unhealthy work issue that is getting the attention of a lot of organizations. OFBTM - Obsessive Face Book and Text Messaging while on the clock.
It is becoming such a concern to some employees, that more and more companies are having their computer networks re-tooled to block Facebook from being accessible from the office computers.
How much of a problem is it that a significant number of those raised on electronic communication and networking cannot stop checking their Facebook and Text Messenging while they are being paid to do the job tasks required of them.
That employees are noticing and concerned about this trend affecting their productivity and even their bottom line, says something important about immediate communication impulse and what is being called "the narcissistic tendency" we are developing as a culture.
The focus and integrity to attend to the job we are expected to perform as well as the ability or willingness not to pay attention to ourselves when we are getting paid to be working, seems to be lacking today more than ever before.
Cell phones, e-mails, text messages, social networking, Facebook and other electronic forms of communication have begun to hold our attention prisoner, even when we are on the job. Not only is this unfair to the individual or organization paying our salary, but it also sends up a red flag about how we are growing more and more self absorbed as a culture.
Can someone be healthy when they are overly concerned about the moment to moment activities of their lives? There are (most commonly in humor columns) reported Facebook posts by individuals who literally record every minor thought and event of their day, posting them publically for all their friends and fans to read.
Is it true that we are becoming a narcissistic society, unable to pull ourselves away from the details of our lives and that we no longer put in "an honest day's work"?
Health is made up of many things. Being productive, making a contribution, working hard and enjoying what you do is all part of a healthy lifestyle. If social networking and electronic communication is pulling you further away from a balanced and healthy work life, it may be time to unplug and unlink.
Finding fulfillment and feeling commitment about what we do in our work, as well as how we do the work, is an important part of being a productive, contributory, healthy, happy individual.
Excessive electronic communication can not only be self-centering but can also distract us from other essential aspects that are part of a balance life. Something to consider ~
With all good wishes,
G
Copyright 2010 National Institute of Whole Health
Monday, August 16, 2010
Food and Mood
by Georgianna Donadio MSc, DC, PhD
Just finished an interview for a national magazine on "Food and Mood". It reminded me about how intimately our mood and our food are connected.
The article was about "what foods help our moods", but may-be the larger question is "what do our moods have to do with what we eat".
It's interesting that the emphasis is usually on how things from the OUTSIDE of us affect our insides and in reality so much of what is going on INSIDE of us affects our outsides.
This is really evident in terms of weight loss and weight gain. The way we feel about ourselves, work, life, if we are fulfilled or dissatisfied has more to do with what or how much we choose to eat than how eating a food has to do with how it "makes us feel".
One of the reasons diets don't work is because the "work" is being done on the outside of the problem instead of the inside. I have been a nutritionist for over 30 years and have seen tens of thousands of patients who want to change the way they look or the way they eat.
When we start to "work" on the goal, within a relatively short period of time, they become aware that there are underlying feelings and emotions associated with not eating foods that help them to "medicate" or mask their feelings.
They often become discouraged because the feelings are uncomfortable and sometimes painful. It is our human nature to AVOID pain and move towards pleasure. It takes courage to truly tackle and confront the underlying issues of "food and mood", rather than focusing on the outside of the problem, to focus on the inside instead.
Here is an exercise you may find to be of value. If you are dealing with mood or food issues, keep a journal for 10 days, writing down everything you eat and how you feel when you DON'T eat what you want and how you feel when you DO eat what you want.
Just becoming more aware of what you are putting in your mouth and how it translates to how you feel after you eat a particular food, can be the start of a healthier and happier relationship with food and your mood.
All the best,
G
© by NIWH 2010 all rights reserved
Just finished an interview for a national magazine on "Food and Mood". It reminded me about how intimately our mood and our food are connected.
The article was about "what foods help our moods", but may-be the larger question is "what do our moods have to do with what we eat".
It's interesting that the emphasis is usually on how things from the OUTSIDE of us affect our insides and in reality so much of what is going on INSIDE of us affects our outsides.
This is really evident in terms of weight loss and weight gain. The way we feel about ourselves, work, life, if we are fulfilled or dissatisfied has more to do with what or how much we choose to eat than how eating a food has to do with how it "makes us feel".
One of the reasons diets don't work is because the "work" is being done on the outside of the problem instead of the inside. I have been a nutritionist for over 30 years and have seen tens of thousands of patients who want to change the way they look or the way they eat.
When we start to "work" on the goal, within a relatively short period of time, they become aware that there are underlying feelings and emotions associated with not eating foods that help them to "medicate" or mask their feelings.
They often become discouraged because the feelings are uncomfortable and sometimes painful. It is our human nature to AVOID pain and move towards pleasure. It takes courage to truly tackle and confront the underlying issues of "food and mood", rather than focusing on the outside of the problem, to focus on the inside instead.
Here is an exercise you may find to be of value. If you are dealing with mood or food issues, keep a journal for 10 days, writing down everything you eat and how you feel when you DON'T eat what you want and how you feel when you DO eat what you want.
Just becoming more aware of what you are putting in your mouth and how it translates to how you feel after you eat a particular food, can be the start of a healthier and happier relationship with food and your mood.
All the best,
G
© by NIWH 2010 all rights reserved
Friday, August 13, 2010
Weight Loss May Ease Hot Flashes
By Georgianna Donadio, MSc, DC, PhD
As someone who has suffered through hot flashes, I found the following article from WebMD to be of great interest. As it is well written and well sited, I thought you might enjoy reading it and possibly it could be of some help to you or to other women you know going through the "power surges" of menopause.
Comments are welcomed!
Intense Diet and Exercise Program Lessened Symptoms in Menopausal Women in Study
By Katrina Woznicki
WebMD Health NewsReviewed by Louise Chang, MD
July 12, 2010 -- Losing weight may help modestly reduce hot flashes in menopausal women, researchers say.
Hot flashes, also known as hot flushes, are common in menopausal women. They typically cause sweatiness and redness in the face and can be disruptive and last for five or more years. Past research suggests that a higher body mass index (BMI) -- a measurement of height and weight -- is associated with more severe hot flashes, but whether losing weight could make a difference has remained unclear.
Study author Alison J. Huang, MD, of the University of California at San Francisco and colleagues randomly assigned 338 overweight or obese women to either an intense, behavior-oriented weight loss program or to a health education program. The women were taking part in a study on urinary incontinence. Participants in the intensive weight loss program had a goal to lose 7% to 9% of their body weight in 6 months. They met with experts weekly and were encouraged to exercise for 200 minutes per week, such as brisk walking, and follow a 1,200 to 1,500 daily calorie diet. The health education program required women to attend four one-hour sessions that addressed nutrition and healthy living.
The women’s average age was 53, they had a BMI of 25 or higher, and had urinary incontinence. At the beginning of the study, 154 women reported that they were bothered by hot flashes. Among this group, a total of 141 provided data about their hot flash symptoms six months after the start of the study.
Sixty-five of the 141 women said they were less bothered by their hot flashes six months after participating in the weight loss program, 53 reported no change, and 23 women reported a worsening of symptoms. Compared with those in the health education program, women who were in the weight loss program and were bothered by hot flashes had more than twice the odds of reporting a measurable improvement after six months.
Improvements were associated with decreases in weight, BMI, and waist size. However, there were no significant associations between changes in flashing symptoms and exercise, calorie intake, blood pressure, and overall physical and mental function.
The findings are published in the July 12 issue of Archives of Internal Medicine.
"Among women who were at least slightly bothered by flushing at baseline, the intensive lifestyle intervention was associated with significantly greater decreases in weight, body mass index, abdominal circumference, and systolic and diastolic blood pressure relative to the control group,” Huang and her team write. "No statistically significant effect of the intervention on self-reported physical activity, total calorie intake or overall physical or mental functioning was observed. Our findings indicate that women who are overweight or obese and experience bothersome hot flushes may also experience improvement in these symptoms after pursuing behavioral weight loss strategies; however, improvements in weight or body composition may not be the only mediators of this effect.”
With all good wishes,
G
© by NIWH 2010 all rights reserved
As someone who has suffered through hot flashes, I found the following article from WebMD to be of great interest. As it is well written and well sited, I thought you might enjoy reading it and possibly it could be of some help to you or to other women you know going through the "power surges" of menopause.
Comments are welcomed!
Intense Diet and Exercise Program Lessened Symptoms in Menopausal Women in Study
By Katrina Woznicki
WebMD Health NewsReviewed by Louise Chang, MD
July 12, 2010 -- Losing weight may help modestly reduce hot flashes in menopausal women, researchers say.
Hot flashes, also known as hot flushes, are common in menopausal women. They typically cause sweatiness and redness in the face and can be disruptive and last for five or more years. Past research suggests that a higher body mass index (BMI) -- a measurement of height and weight -- is associated with more severe hot flashes, but whether losing weight could make a difference has remained unclear.
Study author Alison J. Huang, MD, of the University of California at San Francisco and colleagues randomly assigned 338 overweight or obese women to either an intense, behavior-oriented weight loss program or to a health education program. The women were taking part in a study on urinary incontinence. Participants in the intensive weight loss program had a goal to lose 7% to 9% of their body weight in 6 months. They met with experts weekly and were encouraged to exercise for 200 minutes per week, such as brisk walking, and follow a 1,200 to 1,500 daily calorie diet. The health education program required women to attend four one-hour sessions that addressed nutrition and healthy living.
The women’s average age was 53, they had a BMI of 25 or higher, and had urinary incontinence. At the beginning of the study, 154 women reported that they were bothered by hot flashes. Among this group, a total of 141 provided data about their hot flash symptoms six months after the start of the study.
Sixty-five of the 141 women said they were less bothered by their hot flashes six months after participating in the weight loss program, 53 reported no change, and 23 women reported a worsening of symptoms. Compared with those in the health education program, women who were in the weight loss program and were bothered by hot flashes had more than twice the odds of reporting a measurable improvement after six months.
Improvements were associated with decreases in weight, BMI, and waist size. However, there were no significant associations between changes in flashing symptoms and exercise, calorie intake, blood pressure, and overall physical and mental function.
The findings are published in the July 12 issue of Archives of Internal Medicine.
"Among women who were at least slightly bothered by flushing at baseline, the intensive lifestyle intervention was associated with significantly greater decreases in weight, body mass index, abdominal circumference, and systolic and diastolic blood pressure relative to the control group,” Huang and her team write. "No statistically significant effect of the intervention on self-reported physical activity, total calorie intake or overall physical or mental functioning was observed. Our findings indicate that women who are overweight or obese and experience bothersome hot flushes may also experience improvement in these symptoms after pursuing behavioral weight loss strategies; however, improvements in weight or body composition may not be the only mediators of this effect.”
With all good wishes,
G
© by NIWH 2010 all rights reserved
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