Category: Health

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Health

Loneliness is Killing Us…

 

Being lonely can affect your health. A “review of reviews” that analyzed 132 reports published between 1980 and 2021 showed a 27% increase in mortality in those who were “socially disconnected”. And it isn’t just about feeling bad. Being lonely is a form of stress that is as risky as smoking half a pack of cigarettes a day, being physically inactive, or having high cholesterol. Loneliness is associated with a greater risk of cardiovascular disease, dementia, stroke, depression, anxiety, and premature death. 

While the trend toward more social isolation had been growing for many years, the social distancing recommended to contain COVID-19 accelerated the problem. Researchers and governments are particularly concerned about the significant increases in mental health problems being reported. 

It seems that all this loneliness has been under the radar of our medical systems. When was the last time your family doctor asked you about your social situation… whether you were lonely, if you had family support, how many close friends you could depend on or talk to about things that were really bothering you? I suspect our systems of specialists that tend to divide up body systems rather than seeing us as an integrated whole have increased this trend. The idea that your mental health could affect your physical body was reserved for those thought of as hypochondriacs. 

Studying the problem…

Research, new and old, supports a strong connection between the mind and body, through the immune and nervous systems. It’s been known for many years that the vagus nerve, a large nerve connecting the digestive system and the brain, is a 2-way highway of information in both directions. Surgery severing this nerve to reduce stress ulcers worked well to heal the digestive system, but often resulted in depression, and is no longer performed. Mental fatigue or stress can lead to tension headaches, thought to be the result of tightening of the muscles of the scalp. One theory of the cause of 25 to 50% of back problems suggests that when we are stressed or mentally overworked, our brain can respond by decreasing circulation to areas of the back, causing muscle spasms and back pain… an effective strategy to make us stop what we’re doing and rest, wouldn’t you say? (Check the references below if you’d like to read more about this) 

So, it’s not a stretch of the imagination to realize that a mental condition like being lonely could have widespread physical effects throughout the body. It’s become a severe enough problem that the US Surgeon General has produced a 60-page document on the subject and the Canadian Government is taking an approach similar to that used to improve diet, increase physical activity and reduce alcohol consumption… they’ve commissioned guidelines to encourage both doctors and their patients to address our level of engagement with others, in hopes of improving general health of the population. Japan has appointed a loneliness minister, and the UK has a Campaign to End Loneliness. As we Baby Boomers age, the cost of increasing chronic diseases is looming in the near future.  

So, what can we do to reduce our feelings of loneliness and isolation? 

US Surgeon General, Vivek Murthy, suggests starting with small steps every day, using a source of healing hiding in plain sight: strengthening our individual relationships. Call a friend, make time to share a meal, perform an act of service for someone,  reconnect with an old friend, put down your phone and just listen. Small human connections can be extraordinarily powerful. 

On a recent flight, I watched Tom Hanks’ recent movie, A Man Called Otto. It demonstrates the impact connection can have, with a caring new neighbour insisting on being kind to him, an act that fosters more connections with others in his neighbourhood as his character opens up and emerges from his isolation and loneliness. It seems that the topic of widespread loneliness is garnering attention, even in the world of cinema. Perhaps this attention will help us to be more aware of the need to reach out to others too. 

References: 

We’re developing the world’s first social connection guidelines! — CASCH (Canadian Alliance for Social Connection and Health)  

Our Epidemic of Loneliness and Isolation – The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community  https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf  

Healing Back Pain, The Mind-Body Connection – John E. Sarno, MD 

Tension myositis syndrome – Wikipedia  

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Health

May is Menopause Awareness Month

OK… I made that up. But don’t you think there should be a month set aside to help people learn about menopause?

Mayflowers

Knowledge can be medicine. Women fare better when they know what to expect and what they can do about it… and the men we spend time with can be more empathetic if they understand what’s happening to us! I suppose if you haven’t been through menopause and don’t know anything about it, you might not think it’s that important… But it can be a miserable experience when symptoms get out of control. If you’re informed, you’ll recognize the signs the “Change” is starting and will know what you can do to make it easier. It’s always best to prevent a fire, or at least put out those early sparks, then to wait until the whole house is engulfed, right?

Putting out fires

For over 10 years, as a pharmacist that specialized in hormone balance, I helped women communicate their menopausal misery with their doctors, most of whom, unfortunately, had little time to listen to what the “Change” was doing to their patients. Sadly, that’s how the system often is now… 10 to 15 minutes and only 1 or 2 “issues” per visit, please… that’s all the time available per patient. While gathering information for busy physicians, I also taught women about non-medical strategies they could try to lessen their need for medications and improve their overall health.

The stories I heard from women during consultations made me realize I got off easy during my Change. I knew my hormones were already out of balance when I was only in my mid-40s and worked with my doctor to correct it. I believe this made the entire menopausal transition easier for me and I encourage others to do the same.

But some women told me how they carried extra clothes with them in case what they were wearing became soaked during a hot flash. Others talked about needing to change the bed sheets in the middle of the night after a severe night sweat. One woman told me how she would grab some clothes when shopping (anything at all!) when she felt a flash coming on, and duck into a changing room so she could strip to her underwear…

And hot flashes are just one symptom of menopause. Heart palpitations, another symptom that’s not as well known, would send some women to their doctors, thinking they had a heart problem. “Fourmications”, a feeling of insects like ants (les fourmis in French) crawling on the skin make some women feel like they’re losing their sanity. And the mental effects of fluctuating hormones can be very distressing, with irritability, forgetfulness, insomnia, and more.

Being a Baby Boomer and a health professional, I decided at age 40 to learn about menopause. I wanted to be ready when it started… I wanted to know what to expect and to be in control. Although on average, menopause (the time when periods stop, technically the date of your last period) occurs at age 52, things almost always start to change years before. The date of the final period is only set once you’ve gone for a year with no flow, and the time from when you first notice changes until the end of that period-free year is known as Perimenopause. This phase can last for many years. After that, it’s all called “Postmenopause”.

It’s OK to talk about it…

It’s something that essentially all women go through, and we can suffer terribly, but we feel like we’re not supposed to talk about it. Is it because it’s associated with getting older in a society that values youth? Could it be because menopause and menstruation involve bleeding and reproduction?

Generations ago, pregnancies were hidden because, after all, if you were pregnant, you must have had sex, right? How silly… Women now show their baby bumps with pride and wear comfortable clothes instead of tents. It’s time to normalize another female reproductive milestone – menopause! After all, the menopause change is just another normal stage of life we pass through.

But, like everything else, this is slowly changing. Can you believe there’s a humorous novel out new this year about menopause? Yes, it’s true… it’s called The Menopause Murders. I’ve read it and it’s hilarious! While some menopausal symptoms and risks of treatments are exaggerated in places (for its comedic story value, of course) it also alerts readers to what some of the negative symptoms of menopause are, including the mental health effects. Author Mary Maloney also delves into the debate over which treatments are best to choose, while her lively characters entertain you. (Disclosure: This is a non-affiliate link, however, I was provided with a free copy of the e-book by the author and had some good laughs while reading it!)

A source of information

My long-term readers will remember that I also wrote a book about hormones, but mine was a serious one passing on the information I had learned as a pharmacist with a specialty in compounding hormones. On retirement, I sat down (on a balcony in Spain overlooking the Mediterranean!) and wrote everything I knew on the subject so the knowledge wouldn’t just “disappear”. The result was Can I Speak to the Hormone Lady? Managing Menopause and Hormone Imbalances, a fully-referenced book that explains what your hormonal symptoms are telling you, and your options to get back in balance and in control. Surprisingly, the book is selling more now than it did when I first published it. Although it’s available in print and as an e-book, it’s the audiobook that’s taking off now. I think the newest generation coming up to the menopause milestone likes to just load books onto their phone and listen and learn as they walk the dog or do household chores. Nothing like doing 2 things at once for productivity!

And, if you’d like more info about menopause and its treatments, my very first blog is a nice long one with lots of tips and non-drug ideas to improve symptoms. You’ll find it here: A Step-wise Approach to Menopause Treatment

I really love it when a reader contacts me, whether a reader of my blog or my books. Such a thrill (we writers really are so easy to please… 😊) It’s fun that we get to know each other a little, while I answer questions they may have, and we discuss our similar experiences. Sales and traffic charts are one thing but talking directly to a reader—a real person—is a completely different (and wonderful) experience for any author!

Women have helped each other through various stages of life for generations: the teen years, pregnancy, raising children, building careers. Menopause is just another stage of life where talking about it can help you and others sail through more easily. Do we avoid talking about it because approaching menopause means you’re getting older in a society that values youth? I love to say that being retired is the best job I’ve ever had (and I once had a job presenting seminars on a cruise ship!) It is life’s most wonderful reward after working hard and raising a family. I finally have time to do all the things I’ve wanted to do, and go places I want to go, and I can do it on my own schedule. What could be better than that?

Health = independence

I think another key message about menopause is that it marks the time of life with the most independence for women—as long as we maintain our health. So, part of the menopause discussion needs to be about staying healthy, both in body and mind, so we can maximize this wonderful postmenopausal time of life. While I began my blogging journey by writing about hormone balance for women 6 years ago, I’ve gradually expanded into a wider range of health information… what we should know to stay healthy and independent. And along the way, I’ve been learning a lot, both about health and how to write about it!

I hope you’re enjoying the blogging thoughts I share and having a wonderful healthful Menopause May! And let me know your burning (and non-burning) health questions… to be answered anonymously as always!

PS: Comments below are welcomed and seen by others; comments made through the “Contact” button at the top of the post are private and received through my email.

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Health

You are what you eat… body and mind

Benalmadena on the Mediterranean Coast

Last week, I wrote about the importance of when you eat… but what you eat is also important to your health. A ranking of popular diets for 2020 ranked the traditional Mediterranean diet as #1. This rating was based on how nutritious and safe the diet is; how effective it is for weight loss; how easy it is to follow and stick with; and how well it protects against diabetes and heart disease. The Mediterranean diet is also recognized by the Mayo Clinic and World Health Organization as a healthy and sustainable dietary pattern.

Advantages of the Mediterranean diet

The Mediterranean diet is a traditional way of eating that people living in counties in the Mediterranean area have followed for generations, rather than a constructed diet based on manipulating components of food. This diet has attracted attention because of the lower rates of heart disease and cancer in populations who follow it.

While other diets are better at losing weight more quickly, the Mediterranean diet helps maintain a healthy weight without severely limiting or removing entire food groups from your plate. This can make it much easier to follow long-term. Of course, weight loss or gain depends on how much of the recommended food you eat.

This diet includes a wide variety of foods, making it enjoyable and easy to follow, with just a few basic “rules” on what foods to choose most often.

And, with this diet, a glass or two of red wine along with your meal is acceptable and possibly even advantageous but, of course, not necessary if that’s your taste. For me, that’s a plus… a nice glass of red wine makes a meal more special!

What is the Mediterranean diet?

The Mediterranean diet is more of an eating pattern than a structured diet. It is a plant-based diet that emphasizes eating fruit, vegetables, whole grains, beans, nuts, legumes (lentils, peas, chickpeas, beans, soybeans, peanuts), olive oil and plenty of tasty herbs and spices (lessening the need for salt); and seafood at least twice a week; and poultry, eggs, cheese and yoghurt in moderation. Sweets and red meat are saved for special occasions. And a splash of red wine if that’s to your taste—the recommended amount is one glass a day for women and two for men. (I have often questioned why men are thought to be able to cope with twice what women can, given the often-small difference in body weight… but that’s a subject for another blog!)

Here is how the Mayo Clinic website describes the diet:

  • Daily consumption of vegetables, fruits, whole grains and healthy fats (mainly olive oil)
  • Weekly intake of fish, poultry, beans and eggs
  • Moderate portions of dairy products
  • Limited intake of red meat

Find it tough to change the way you eat? McMaster University’s Optimal Aging Portal suggests starting with these 5 steps (Guess what? They recommend the Mediterranean diet too!):

  1. Please pass (up) the salt—reducing sodium (in salt) will help lower blood pressure which, in turn, will decrease your risk of heart disease. Try using herbs and spices for flavour instead. Note that many processed foods are high in salt.
  2. Nothing fishy about this advice—eat more salmon, mackerel, tuna and other fish high in omega-3 fatty acids. Don’t like fish? Try a fish oil supplement instead.
  3. Cut the (saturated) fat—red meat and dairy are generally higher in this type of fat. Reducing these and replacing with healthier unsaturated fats (found in plants and fish) can lower risk of heart disease.
  4. Choose a smaller plate—the size of your plate, food package, or portion you are offered (at home or in a restaurant) can influence how much you eat. Using a smaller plate and avoiding “super size” portions in restaurants can help avoid health risks associated with weight gain.
  5. Go Mediterranean—as discussed above, learn about the Mediterranean diet, where you are encouraged to eat more vegetables, fruit, fish, whole grains and unsaturated fats like olive oil. There is evidence that this diet can improve blood sugar, insulin and blood pressure as well as help you lose weight.

Diet can also affect mental health

What you eat can also influence your mental health. Nutritional psychiatry, the study of how food is connected to mental function and mood, is a new but interesting field that is working to determine the connections between our diet and our mental health.

What you eat directly affects the structure and function of your brain and, ultimately, your mood. For example, we know that the brain chemical, serotonin, affects mood and many drugs work by increasing this neurochemical. It is also linked to diseases like irritable bowel syndrome, cardiovascular disease (heart disease and stroke), and osteoporosis. And it helps regulate sleep and appetite, and inhibits pain. But 90-95% of serotonin is produced in the gut, not the brain!

We also know that what you eat influences the “good” bacteria in your intestines, your microbiome, and these bacteria activate nerve pathways directly between the gut and the brain, along with their many other effects on health that scientists are currently identifying. Studies show that taking probiotic supplements can lower anxiety levels and perception of stress, and improve mental outlook, when compared to those not taking the supplements. Many traditional diets contain fermented foods, which act to improve the microbiome in the same manner as probiotic supplements.

As well, diets high in refined sugars and processed foods, like the typical Western diet, worsen symptoms of mood disorders, such as depression, promote inflammation and oxidative stress causing harm to the brain and other parts of the body.

So, consider trying a traditional diet like the Mediterranean diet for 2 or 3 weeks. Think about adding a few fermented foods—experts suggest 5 servings a week of 3 different kinds—and see how it makes you feel.

The field of nutritional psychiatry is relatively new, but it makes sense that what we eat can affect how we feel as well as our overall health. Remember, you are what you eat!

References:

Best Diets Overall—US News

Nutrition and healthy eating—Mayo Clinic

Adopt a Mediterranean diet now for better health later—Harvard Health Publishing

5 Diet changes supported by evidence—McMaster University’s Optimal Aging Portal

Does diet influence mental health-Assessing the evidence—Medical News Today

Categories
Health

You are what you eat…body and mind

Last week, I wrote about the importance of when you eat… but what you eat is also important to your health. A ranking of popular diets for 2020 ranked the traditional Mediterranean diet as #1. This rating was based on how nutritious and safe the diet is; how effective it is for weight loss; how easy it is to follow and stick with; and how well it protects against diabetes and heart disease. The Mediterranean diet is also recognized by the Mayo Clinic and World Health Organization as a healthy and sustainable dietary pattern.

Advantages of the Mediterranean diet

The Mediterranean diet is a traditional way of eating that people living in counties in the Mediterranean area have followed for generations, rather than a constructed diet based on manipulating components of food. This diet has attracted attention because of the lower rates of heart disease and cancer in populations who follow it.

While other diets are better at losing weight more quickly, the Mediterranean diet helps maintain a healthy weight without severely limiting or removing entire food groups from your plate. This can make it much easier to follow long-term. Of course, weight loss or gain depends on how much of the recommended food you eat.

This diet includes a wide variety of foods, making it enjoyable and easy to follow, with just a few basic “rules” on what foods to choose most often.

And, with this diet, a glass or two of red wine along with your meal is acceptable and possibly even advantageous but, of course, not necessary if that’s your taste. For me, that’s a plus… a nice glass of red wine makes a meal more special!

What is the Mediterranean diet?

The Mediterranean diet is more of an eating pattern than a structured diet. It is a plant-based diet that emphasizes eating fruit, vegetables, whole grains, beans, nuts, legumes (lentils, peas, chickpeas, beans, soybeans, peanuts), olive oil and plenty of tasty herbs and spices (lessening the need for salt); and seafood at least twice a week; and poultry, eggs, cheese and yogurt in moderation. Sweets and red meat are saved for special occasions. And a splash of red wine if that’s to your taste—the recommended amount is one glass a day for women and two for men. (I have often questioned why men are thought to be able to cope with twice what women can, given the often-small difference in body weight… but that’s a subject for another blog!)

Here is how the Mayo Clinic website describes the diet:

· Daily consumption of vegetables, fruits, whole grains and healthy fats (mainly olive oil)

· Weekly intake of fish, poultry, beans and eggs

· Moderate portions of dairy products

· Limited intake of red meat

Find it tough to change the way you eat?

McMaster University’s Optimal Aging Portal suggests starting with these 5 steps (Guess what? They recommend the Mediterranean diet too!):

1. Please pass (up) the salt—reducing sodium (in salt) will help lower blood pressure which, in turn, will decrease your risk of heart disease. Try using herbs and spices for flavour instead. Note that many processed foods are high in salt.

2. Nothing fishy about this advice—eat more salmon, mackerel, tuna and other fish high in omega-3 fatty acids. Don’t like fish? Try a fish oil supplement instead.

3. Cut the (saturated) fat—red meat and dairy are generally higher in this type of fat. Reducing these and replacing with healthier unsaturated fats (found in plants and fish) can lower risk of heart disease.

4. Choose a smaller plate—the size of your plate, food package, or portion you are offered (at home or in a restaurant) can influence how much you eat. Using a smaller plate and avoiding “super size” portions in restaurants can help avoid health risks associated with weight gain.

5. Go Mediterranean—as discussed above, learn about the Mediterranean diet, where you are encouraged to eat more vegetables, fruit, fish, whole grains and unsaturated fats like olive oil. There is evidence that this diet can improve blood sugar, insulin and blood pressure as well as help you lose weight.

Diet can also affect mental health

What you eat can also influence your mental health. Nutritional psychiatry, the study of how food is connected to mental function and mood, is a new but interesting field that is working to determine the connections between our diet and our mental health.

What you eat directly affects the structure and function of your brain and, ultimately, your mood. For example, we know that the brain chemical, serotonin, affects mood and many drugs work by increasing this neurochemical. It is also linked to diseases like irritable bowel syndrome, cardiovascular disease (heart disease and stroke), and osteoporosis. And it helps regulate sleep and appetite, and inhibits pain. But 90-95% of serotonin is produced in the gut, not the brain!

We also know that what you eat influences the “good” bacteria in your intestines, your microbiome, and these bacteria activate nerve pathways directly between the gut and the brain, along with their many other effects on health that scientists are currently identifying. Studies show that taking probiotic supplements can lower anxiety levels and perception of stress, and improve mental outlook, when compared to those not taking the supplements. Many traditional diets contain fermented foods, which act to improve the microbiome in the same manner as probiotic supplements.

As well, diets high in refined sugars and processed foods, like the typical Western diet, worsen symptoms of mood disorders, such as depression, promote inflammation and oxidative stress causing harm to the brain and other parts of the body.

So, consider trying a traditional diet like the Mediterranean diet for 2 or 3 weeks. Think about adding a few fermented foods—experts suggest 5 servings a week of 3 different kinds—and see how it makes you feel.

The field of nutritional psychiatry is relatively new, but it makes sense that what we eat can affect how we feel as well as our overall health. Remember, you are what you eat!

References:

Best Diets Overall—US News

Nutrition and healthy eating—Mayo Clinic

Gut microbes important for serotonin production—Medical News Today

Adopt a Mediterranean diet now for better health later—Harvard Health Publishing

5 Diet changes supported by evidence—McMaster University’s Optimal Aging Portal

Does diet influence mental health? Assessing the evidence–Medical News Today

#Mediterraneandiet #mentalhealth #bestdiet

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Health

The IF diet

When we eat may be more important than what we eat, scientists are saying. Time-restricted eating, limiting the hours when we eat, may be the answer to the many controversial diets that just don’t work. Do you have a few extra pounds you’d like to shed? I do! Read on to learn about the IF diet, a way of eating that doesn’t require counting calories or eliminating food groups, and has health benefits beyond just maintaining a healthy weight.

In lab animals, less energy intake results in increased life span. This has long been known by scientists. Energy intake can be lowered by eating less at each meal or by intermittent fasting, in other words, eating less frequently. It turns out that this good for your brain too.

Certain religions include fasting regimens in their traditions, and many famous historical figures, such as Plato and Ghandi, fasted regularly. Plato claimed that going hungry improved his ability to think. A quote from 3800 BC written on the wall of an Egyptian pyramid says, “Humans live on ¼ of what they eat; their doctors live on the other ¾.” It seems unlikely that humans throughout history ate and snacked throughout the day as most of us do.

Time-restricted eating

Intermittent fasting (IF), also called time-restricted eating, involves withholding food for a period, then eating normally. Effective fasting can last from as little as 14 hours a day, to one or two days a week, to one week a month. All regimens show benefits to health.

Firstly, intermittent fasting helps to control weight. That makes sense as you are likely cutting out snacking that you might normally have done during those hours. Excess weight is a risk for age-related cognitive impairment (possibly including Alzheimer’s disease) as well as cardiovascular disease, diabetes, certain cancers, and more. Many find intermittent fasting to be more effective in controlling weight than many other diets.

Secondly, fasting helps improve brain function. Nerve cells are more active when you’re hungry. Brain cells are challenged by the restriction in calories and react to become more efficient and form protective mechanisms. Fasting stimulates the production of proteins that promote growth and strengthen connections of brain cells. These proteins are called neurotrophic factors. An important one is BDNF (Brain Derived Neurotrophic Factor). Cognitive challenges (like puzzles or learning a new language), and exercise also increase production of these same proteins.

When you exceed 12 hours without ingesting any food, sugar levels become depleted and your body turns to using fat for energy. Ketones are produced when fat is burned for fuel and ketones are good for the brain. For example, a ketogenic diet is used to treat some forms of epilepsy, as ketones suppress seizures.

The BDNF protein increases the numbers of mitochondria (our cells’ energy factories) in the brain. This provides more energy for brain cells, an increased ability to form and maintain connections in the brain (which improves memory and ability to think), and an increased ability to repair damage to the DNA of cells, preventing cell aging.

So, scientists say 3 meals a day plus snacks is not the healthiest eating pattern. Mark Mattson, PhD at the National Institute on Aging at NIH, suggested that the statement: “Breakfast is the most important meal of the day” is not true and may have been a marketing ploy to sell breakfast foods! He has done extensive research into the pros and cons of intermittent fasting and published the results in the Journal of the American Medical Society (JAMA). Here is his list of benefits of intermittent fasting on the body and the brain:

· Blood—decreased insulin, insulin-like growth factor-1 (IGF-1), and leptin; increased ketones, adiponectin and ghrelin (hunger hormones that control appetite and energy balance)

· Liver—increased insulin sensitivity and ketone production; decreased IGF-1

· Intestines—decreased energy uptake, reduced inflammation, reduced cell proliferation

· Brain—improved cognitive function, increased neurotrophic factors, increased stress resistance, reduced inflammation

· Heart—decreased resting heart rate, decreased blood pressure, increased stress resistance

· Fat cells—lipolysis (fat breakdown), decreased leptin, increased adiponectin, decreased inflammation

· Muscle—increased insulin sensitivity, increased efficiency, decreased inflammation

Intermittent fasting promotes fat burning and the production of beneficial ketones. As well, the “housecleaning” system in humans that cleans out dead cells and other toxic and inflammatory substances, called autophagy, only activates when the bowels are not absorbing nutrients. Avoiding food for at least 12 hours is necessary to activate this essential cleaning system.

A word of caution…

If you have any chronic health condition, are elderly or for children, be sure to discuss this diet with your doctor before trying it. It is also recommended to begin slowly, for example, starting with 12 or 13 hours a day and increasing the time without food by one hour at a time to allow your body to adjust. Water, and black coffee or tea are allowed during periods of fasting and it is recommended to stay well hydrated.

Considering the potential health benefits of restricting calorie intake, I plan to shift my breakfast to a noon brunch and make sure I have my supper by 8pm, keeping my meals and snacks to an 8-hour slot each day. This seems to me to be the easiest way to take advantage of the many health benefits of intermittent fasting found by scientists. But some people may prefer to gain the same benefits by eating normally for 5 to 6 days a week and fasting (up to 500 calories per day) on the remaining days. This is sometimes referred to as the “5:2 diet” but, to me, this sounds like it would be much more difficult to adapt to.

With the intermittent diet, it’s not necessary to count calories or restrict any particular type of food, such as fats or carbohydrates. However, it’s always recommended to eat foods in their whole natural state and avoid highly processed foods as much as possible. And, again, talk to your doctor if you have any health concerns. This includes hard-to-control diabetes, children or adolescents, those over 70, pregnancy, chronic heart or kidney disease, low body mass (BMI), frailty or recent hospitalization, or history of an eating disorder.

If you are interested in learning more about the IF (Intermittent Fasting) diet, here are some sources of information:

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Health

Coffee…for diabetes, Parkinson’s, liver and more?

I love my morning coffee, so I “perk up” whenever I see a study that suggests this habit is a good thing! Are you a coffee lover too? Then read on…

Overall, coffee drinkers were found to have more health benefits than risks from their habit, compared to those who did not drink any coffee. The average daily intake in those who were studied was 3 to 4 cups per day compared to no coffee daily, although some studies looked at how health changed in the years after people increased or decreased their coffee intake by a cup or two.

5 Benefits of coffee

  1. Coffee and diabetes—a 2014 study followed over 123,000 people for 4 years. Those who increased their daily coffee intake by 1 cup per day had an 11% lower chance of developing Type 2 diabetes. Those who decreased their coffee consumption (by an average of 2 cups per day) had a 17% higher risk for Type 2 diabetes. Changes in tea drinking were not linked to diabetes risk.
  2. Coffee and Parkinson’s disease—Several studies suggest that caffeine, whether in coffee or other drinks, may help decrease risk of developing Parkinson’s. One analysis determined that men who drink 4 or more coffees per day may have 1/5 the risk of those who do not. Another study in 2012 suggests that the caffeine in coffee may help control movement in people with Parkinson’s. Another study in 2017, that found a link between coffee intake and Parkinson’s, also noted coffee drinkers may be less likely to develop depression and dementias like Alzheimer’s as well. However, there wasn’t evidence to show that drinking decaf coffee would help prevent Parkinson’s.
  3. Coffee and liver diseases—Researchers in Italy found that coffee decreases risk of liver cancer by about 40%. Their numbers suggest those who drink 3 cups a day may have 50% decreased risk of liver cancer. A different literature review in 2019 concluded that “coffee intake probably reduces the risk of liver cancer”. Another large analysis in 2017 found coffee also appeared to decrease risk of non-alcoholic fatty liver disease and cirrhosis, as well as liver cancer.
  4. Coffee and heart health—We often think negatively of coffee when it comes to heart health, since people are advised not to drink it just before measuring their blood pressure. But drinking coffee in moderation, two 8-ounce servings per day, may protect against heart failure (when the heart can’t pump enough blood to meet the body’s needs), according to a 2012 study. They found an 11% lower risk of heart failure in those who drank this moderate amount versus those who drank none. Another analysis in 2017 found that those who drank 4 to 6 cups of either caffeinated or decaf coffee daily appeared to have a lower risk of Metabolic Syndrome—in other words, they had lower blood pressure, lower blood cholesterol, and lower blood sugar—and this included a decreased occurrence of Type 2 diabetes.
  5. Overall health—An umbrella study in 2017, using combined data from 218 other analyses of studies, found coffee consumption seems generally safe within usual daily amounts. It showed the largest risk reduction in those who drank 3 to 4 cups daily and that coffee is more likely to benefit health than harm it. Mortality from any cause was reduced by 17% in these coffee drinkers.

An exception to the benefit of coffee is during pregnancy, when drinking more coffee could result in low birth weight of the baby (31% greater relative risk), increased risk of pregnancy loss (an increase of 46%) and increased chance of preterm birth (12-22%). Another exception is for women at risk of bone fractures (but not men for some reason…). Increased coffee was associated with an increased risk of breaking a bone only in women. Their recommendation was for women already at risk of a bone fracture to avoid coffee.

So, I guess I can happily continue my morning coffee—no risk of pregnancy for me and my risk of bone fracture is low! I usually enjoy 3 cups as I peruse the morning news and emails, and check Facebook for photos of what my wonderful granddaughters are up to! Hmmm…must be time for cup #3…

PLEASE NOTE: A little clarification on the numbers in this blog. The percentages in this article are “relative risk” numbers not overall risk. They compare risk with the factor to risk without it. For example, a relative risk increase of 50% could mean 10% without the risk factor have the condition compared to 15% with it…or 0.01 vs 0.015%. “Actual risk” numbers were not quoted in my references, only the percentage increase in risk.)

References:

Health benefits and risks of drinking coffee https://www.medicalnewstoday.com/articles/270202.php#benefits

Changes in coffee intake and subsequent risk of type 2 diabetes: three large cohorts of US men and women https://link.springer.com/article/10.1007%2Fs00125-014-3235-7

Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/

#Coffee #Diabetes #Parkinsons #Liverdisease

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Health

Coffee…for diabetes, Parkinson’s, liver and more?

I love my morning coffee, so I “perk up” whenever I see a study that suggests this habit is a good thing! Are you a coffee lover too? Then read on…

Overall, coffee drinkers were found to have more health benefits than risks from their habit, compared to those who did not drink any coffee. The average daily intake in those who were studied was 3 to 4 cups per day compared to no coffee daily, although some studies looked at how health changed in the years after people increased or decreased their coffee intake by a cup or two.

5 Benefits of coffee

  1. Coffee and diabetes—a 2014 study followed over 123,000 people for 4 years. Those who increased their daily coffee intake by 1 cup per day had an 11% lower chance of developing Type 2 diabetes. Those who decreased their coffee consumption (by an average of 2 cups per day) had a 17% higher risk for Type 2 diabetes. Changes in tea drinking were not linked to diabetes risk.

  2. Coffee and Parkinson’s disease—Several studies suggest that caffeine, whether in coffee or other drinks, may help decrease risk of developing Parkinson’s. One analysis determined that men who drink 4 or more coffees per day may have 1/5 the risk of those who do not. Another study in 2012 suggests that the caffeine in coffee may help control movement in people with Parkinson’s. Another study in 2017, that found a link between coffee intake and Parkinson’s, also noted coffee drinkers may be less likely to develop depression and dementias like Alzheimer’s as well. However, there wasn’t evidence to show that drinking decaf coffee would help prevent Parkinson’s.

  3. Coffee and liver diseases—Researchers in Italy found that coffee decreases risk of liver cancer by about 40%. Their numbers suggest those who drink 3 cups a day may have 50% decreased risk of liver cancer. A different literature review in 2019 concluded that “coffee intake probably reduces the risk of liver cancer”. Another large analysis in 2017 found coffee also appeared to decrease risk of non-alcoholic fatty liver disease and cirrhosis, as well as liver cancer.

  4. Coffee and heart health—We often think negatively of coffee when it comes to heart health, since people are advised not to drink it just before measuring their blood pressure. But drinking coffee in moderation, two 8-ounce servings per day, may protect against heart failure (when the heart can’t pump enough blood to meet the body’s needs), according to a 2012 study. They found an 11% lower risk of heart failure in those who drank this moderate amount versus those who drank none. Another analysis in 2017 found that those who drank 4 to 6 cups of either caffeinated or decaf coffee daily appeared to have a lower risk of Metabolic Syndrome—in other words, they had lower blood pressure, lower blood cholesterol, and lower blood sugar—and this included a decreased occurrence of Type 2 diabetes.

  5. Overall health—An umbrella study in 2017, using combined data from 218 other analyses of studies, found coffee consumption seems generally safe within usual daily amounts. It showed the largest risk reduction in those who drank 3 to 4 cups daily and that coffee is more likely to benefit health than harm it. Mortality from any cause was reduced by 17% in these coffee drinkers.

An exception to the benefit of coffee is during pregnancy, when drinking more coffee could result in low birth weight of the baby (31% greater relative risk), increased risk of pregnancy loss (an increase of 46%) and increased chance of preterm birth (12-22%). Another exception is for women at risk of bone fractures (but not men for some reason…). Increased coffee was associated with an increased risk of breaking a bone only in women. Their recommendation was for women already at risk of a bone fracture to avoid coffee.

So, I guess I can happily continue my morning coffee—no risk of pregnancy for me and my risk of bone fracture is low! I usually enjoy 3 cups as I peruse the morning news and emails, and check Facebook for photos of what my wonderful granddaughters are up to! Hmmm…must be time for cup #3…

PLEASE NOTE: A little clarification on the numbers in this blog. The percentages in this article are “relative risk” numbers not overall risk. They compare risk with the factor to risk without it. For example, a relative risk increase of 50% could mean 10% without the risk factor have the condition compared to 15% with it…or 0.01 vs 0.015%. “Actual risk” numbers were not quoted in my references, only the percentage increase in risk.)

References:

Health benefits and risks of drinking coffee https://www.medicalnewstoday.com/articles/270202.php#benefits

Changes in coffee intake and subsequent risk of type 2 diabetes: three large cohorts of US men and women https://link.springer.com/article/10.1007%2Fs00125-014-3235-7

Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/

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Health

The Curve of Forgetting

The University of Waterloo has done some interesting research about how we can help ourselves remember better. Of course, they did this to help their students be more successful. But we can use this information to remember better too.

An example:

Here is the problem, using the example of a student attending a 1-hour lecture:

  • At the end of the hour: you know 100% of whatever you learned in that hour

  • Day 2: you will have lost 50 to 80% of what you learned (that is, if you don’t think about it, use it or re-read it)

  • Day 7: you will have forgotten up to 90% of what you learned

  • Day 30: you likely remember only 2 to 3% of the original material

If information is not used or retrieved from our memory in some way, the brain decides it is not important and dumps it to make “room” for other more necessary or useful information.

We can change this! Reprocessing the information reinforces its importance to our subconscious mind. Essentially, doing something (anything!) with the information we are trying to learn strengthens brain cell connections that store and retrieve this information. Information can also be retrieved (or remembered) more quickly with repeated reinforcement.

Here is a formula University of Waterloo suggests:

Spending 10 minutes within 24 hours of first learning an hour of information restores memory to almost 100%; 5 minutes seven days later reactivates the same information; and 2 to 4 minutes 30 days later is all your brain needs to say “yes, I remember”. Without any review of the material, though, you would need 40 to 50 minutes to read and re-learn everything after 30 days.

This is why the University of Waterloo recommends that their students spend 30 minutes each day reviewing the previous day’s lessons and 1.5 to 2 hours each weekend and reviewing material that was learned 7 days before and 30 days before.

This works well for the student example, where most students take notes or study from textbooks and these provide a source for review. But what about us “post grads” who just want to remember what we read or learn?

Helping our “mid-life” brain to remember…

The answer is to find a way to reinforce the knowledge you think is important to remember and not just let your brain decide subconsciously. This could be done by making a note to re-read an article or book with the information you want to remember, by discussing it afterward with someone, or by writing notes so you can re-read it later (as I do when I blog).

Another way is to reinforce memory is to use the information in some way. Even playing a game with the information can work to strengthen the memory. I use this technique daily to help remember Spanish vocabulary, using the free online game Duolingo. It’s amazing how 15 minutes a day is helping me to learn and remember words in another language!

Teaching someone else is also an excellent way to learn and retain information. Explaining it helps you really understand the subject plus you need to retrieve a high a percentage of the information in order to teach it well. I often do this with my hubby…explaining what I’ve read helps me to organize my thoughts around a subject. I think it drives him crazy sometimes though – he isn’t always interested in the same topics I am. He sometimes says, “Just pretend I’m listening…” But that works too. Just saying it out loud helps to organize and store the information in your brain.

More information is retained in your memory when you use more senses so reading, seeing images or video, hearing, and using the information all help, as opposed to simply reading. Handwriting notes rather than typing has also been shown to help memory for this same reason: using more senses. Using a pen or pencil, rather than a keyboard, also makes you slow down a bit and think about what you’re writing, since you don’t have a back-space key!

And when you want to forget?

On the other hand, if you want to forget something the worst thing you can do is focus on it. Deal with a negative or unpleasant event as best you can then put it out of your thoughts and focus on something positive and pleasant. You always remember what you focus on most.

Reference:

Campus Wellness–Waterloo University

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Health

Dying to quit dyeing…

Me… (the “before” photo)

I’ve been wanting to stop dying my hair. I couldn’t think of a good reason why I was doing it, except, perhaps, for my vanity. And I was starting to feel sick after using dyes, especially after trying a “temporary” spray-on product for covering “roots” that I thought might help make the transition easier. Somehow, I thought that “temporary” meant it would be less harsh. But it was the product that made me most sick, likely since the chemicals weren’t washed off. Although I suppose I may just have been sensitive to something in it…

But there’s no question—hair dye is harsh stuff. It contains ingredients that are similar to those in coal tar. Two of the most suspect petroleum-based ingredients are p-phenylenediamine (PPD) and ethylenediamine. Check the ingredient list on the package or ask your hairdresser—likely one or both are listed. The instructions recommend doing a skin test 48 hours before you use the product, every time you use it, to make sure you aren’t going to react. However, I’d be surprised if very many women actually do this. I didn’t and I don’t imagine hairdressers ever do… There are only so many hours in a day, and only so much mess and inconvenience a person is willing to put up with. There is also a debate about testing—some have reported reactions after a non-reactive patch test, and it has been suggested the test may only serve to increase exposure to toxic dye ingredients.

Hair dyes are also banned for use on eyelashes and eyebrows, as they can cause severe eye irritation and blindness, even when used by professionals. Any colour product used near the eyes must be specially approved for this use.

According to a 2008 study done by Clairol, 75% of American women dye their hair. I was amazed when I read that. There are lots of men who do too—it’s estimated 11% between the ages of 50 and 64, although more are concerned about keeping their hair than the colour of what they have.

But why do we do it? Some want to have an exciting new look, find a more attractive colour or just have a little fun. But many do it to look younger by hiding the grey. I didn’t like the idea of having “salt” in my peppery hair and it seemed easy enough at first to just paint a little dye on the temples every few weeks. Societal pressure, I suppose…

Our society sends us many subtle hints that looking your age isn’t a good thing, especially after a certain age. It’s quite ridiculous, really. Does it matter what other people think of our hair colour? Or our age or how old we look? Do others even notice? Are we doing it for ourselves? Or has dyeing our hair simply become a routine in our society… part of the struggle to keep young that has nothing to do with being healthy.

In some cultures, older people are seen as a source of advice and wisdom. This makes so much sense. After all, there is no substitute for experience in many fields, and it takes time and age to acquire experience.

This holds true in our society certainly when considering men—picture the respected grey-haired judge or CEO of a large company. Hopefully now that we are seeing more women in positions of power, women with grey hair will command more respect than they have in the past. It’s a goal to work toward. Perhaps one day women and men will want to add a little grey as a physical sign of their knowledge and experience… Yeah, no… I’m just being funny…

But if you plan to dye your hair in spite of all this, here are some tips to increase safety:

  • Use a lighter colour (darker dyes contain more PPD)

  • Go for highlights or only cover the grey, if possible, to reduce scalp contact

  • Follow the directions. Don’t leave on longer than recommended (use a timer)

  • Look for no-PPD formulas

  • Go longer between colouring if possible: condition hair, wear a hat (sun fades colour) and avoid chlorine pools to protect colour from fading

  • Avoid during pregnancy, especially in the first trimester

  • Wash off product immediately and get medical assistance if any sign of an allergic reaction, especially dizziness, swelling or difficulty breathing

Meanwhile, increasing numbers of women I know are making a statement and going “natural”. And I will soon be joining them! Life will be easier without the hassle of messy hair dyes, and I’ll be exposed to one less toxic substance. I just hope it’s not too difficult to get through the transition!

So, here’s the plan. I have long hair that I am going to cut very short (always fun!) to decrease the time it takes to completely grow out. I’ve already gone 2 months without colouring my hair, so I have a head start—almost 2 centimeters (3/4 of an inch) already. Fortunately, most of my grey is at the temples, and this is part of the reason I’ve decided to do it now… while the top is mostly still my “younger” colour.

I considered using a temporary colour to start off, but they are difficult to find (as they probably don’t cover grey very well). And the spray I tried, as I described, didn’t work out at all for me. With my long hair, it’s been a while since I’ve gone to a hair salon. I’m hoping my new hairdresser will have some great ideas for a style that will look nice during the transition. And I’ve found a few ideas by looking on hair style websites—hopefully some that will look good with “salt and pepper” hair. I plan to post pics of how it goes… and I guess I’ll have to change my profile photo too!

Women I know have done this without too much trauma, so I guess I can do it too! Have you thought of “going natural” or have you done it already? And, guys, what’s your opinion on all this? Leave a comment on Facebook, LinkedIn or email a comment!

References:

To dye or not to dye—Emerita

US Food and Drug Administration—Hair dyes

Health Canada—Hair dyes

Eight Rules for Safer Hair Color—Goop.com

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Health

Muffins vs. Doughnuts

I don’t know about you, but I’ve always thought that muffins are a healthier food than doughnuts or cupcakes. But maybe that because I usually make my own muffins. Apparently, store bought muffins present a different scenario…

My husband likes to call coffee shop muffins “cake” because most are so sweet. And, truly, many fruit-filled muffins do have the sweetness and texture of cake. I suppose the idea is to balance the tartness of the fruit with extra sugar in the base. But most fruits, with their natural sugar, have a wonderful tangy sweetness that gets lost in the process.

And muffins provide a wonderful opportunity for adding fibre to the diet in a tasty way. But of course, there needs to be an ingredient or two that provides fibre. The healthfulness of a muffin, or any baked food for that matter, is all in the ingredients. Choose muffins with ingredients like whole wheat flour, bran or oatmeal to increase both the fiber and flavour.

But according to an analysis featured in prevention magazine, an average coffee shop muffin contains 424 calories compared to a medium sized plain glazed doughnut which contains only 269 calories. On average, fiber and fat content are similar, but salt and carbohydrate content are usually lower in the doughnut. Store-bought muffins are generally much larger than home-baked ones, too, and that increases the calorie content compared to one you might make at home.

It’s all about choices, too. Many doughnuts come with fillings, flavoring and extra icing that increase the calorie content of the doughnut above what was quoted in the study while muffins can still be a very tasty with much less sugar and more fiber.

So, what’s the answer?

Make your own muffins! Muffins are one of the easiest baked goods to make and take very little time to put together. A simple recipe, like the one below, might take 10 minutes to mix up and 20 minutes to bake. They freeze well and make a great “on the go” snack.

Baking them yourself means you can control the calorie and fat content as well as the flavour of your snack. I bake mine, have one while still warm, then freeze the rest. I often take out a couple the night before to speed the reheating process, and pop them into the oven to warm while our coffee is brewing. Reheating in the oven instead of the microwave makes them slightly crispy around the edges, just like when they’re first made – so tasty! Add an extra 5 minutes or so if you forget to take them out of the freezer…

For lunches or snacks “on the go”, they’re still delicious at room temperature. For lunch boxes, you can bag them individually to save time in the morning.

Here is one of my favorite recipes:

Banana (or Blueberry) Oatmeal Muffins (makes 12)

Ingredients:

1 cup mashed ripe bananas (2 large or 3 small)

1 egg

3/4 cup milk

1/4 cup olive oil

1/2 teaspoon vanilla extract

1 tsp cinnamon (optional

Mix together then add:

1 cup rolled oats

2 cups whole wheat all-purpose flour

1/4 cup white sugar

2 teaspoons baking powder

1 teaspoon baking soda

1/2 teaspoon salt

Directions:

In a large bowl, mash the banana. Add the egg and beat lightly. Stir in the milk, oil, and vanilla and combine thoroughly.

Measure all other ingredients on top. Stir the baking powder and soda into the flour a bit to ensure there are no lumps of soda.

Then stir the flour mixture into the banana mixture until just combined. Line a 12-cup muffin tin with paper bake cups (I like the parchment ones) and divide the batter among them.

Bake at 400 degrees F (205 degrees C) for 18 to 20 minutes

(Gas or convection oven – 14-15 mins)

Tips:

Muffins are “done” when they are lightly browned and the top springs back when lightly pressed.

Variation:

Instead of banana, try fresh or frozen blueberries or other fruit (I used rhubarb in the photo above) folded in at the end of mixing. If using frozen fruit, you will need to bake a couple of minutes longer.

This is my go-to recipe when my bananas are getting overripe. My sisters-in-law know they will get muffins shared when they pass along their blackening bananas! Let me know if you like them too…

Reference:

Doughnut vs. Muffin : Which is the lesser of two evils?