Nutrition: May 2008

Do you ever wonder what is causing you to feel lightheaded when you wake up in the morning? How about the source of those achy joints and muscles? Take a good, hard look at your diet? Is it serving you? Often, poor nutrition is the root of our ailments and can often halter the progression, while alleviating symptoms of chronic disease.

As a registered dietitian/nutritionist, exercise physiologist, and registered yoga teacher, I have been serving the metropolitan Detroit area, since the mid 1980’s. With the recent release of my DVD, Reconnect with Food…Unplugged! and the revival of my co-authored book, Nutrition Secrets for Optimal Health, my nutrition clients now span the United States and abroad of serious individuals who take pride in their nutritional health. In my columns ahead, I hope to bring you relevant nutrition information that can help you feel your best, while slowing down the aging process.

In the coming issues of Health & Leisure Magazine, we will explore the many nutritional implications and recommendations for wellness along with disease prevention and treatment. Since this issue is devoted to Women’s Health, let’s take a look at a few relevant women’s health issues and how they can be improved through a healthy diet and lifestyle.

Menopause, PMS and Heart Disease

Since the late 1960’s, menopause has been treated as a disease that must be treated by hormone replacements (synthetic estrogen alone or in combination with synthetic progesterone which is called “progestin”). Hormone replacements have also been used as a heart disease preventive measure in women. As time evolved, natural alternatives to synthetic hormone replacement therapy have come to the forefront which have offered women much relief from the symptoms of menopause without the unwanted side effects of hormone therapy, including the increased risk of breast cancer.

As an adjunct to these natural alternatives, foods themselves are a great place to start if you are trying to keep your heart healthy and achieve menopause symptom relief or even Premenstrual symptom (PMS) reprieve. Although many women are still looking for a pill—even a “natural” pill to find benefits or relief, those who are truly committed to a lifestyle change can try incorporating new and healthy foods into their diet. For instance, soy products (tofu, soymilk, soy meat substitutes) contain substances called phytoestrogens, which can work like estrogens in the body. However, phytoestrogens are not nearly as strong as the estrogens found in synthetic replacements, so they do not cause side effects.

It is thought that soy can regulate estrogen levels in both pre- and post-menopausal women, while helping the body eliminate toxic substances that can be implicated in cancer growth. Women who consume a good quantity and variety of natural soybean products report fewer hot flashes and other menopausal discomforts than women whose diet consists of large amounts of meat and dairy. Soy products can also help to lower your cholesterol, which in turn can keep your heart and circulatory system healthy.

Bone Health

Flaxseeds can protect against bone loss as they contain a significant amount of “lignans.” Several studies show that lignans protect against osteoporosis by preventing bone loss and increasing bone density. Flaxseeds are small, flat and brown in color with a nutty flavor. They can be ground into “meal” in a coffee grinder, or purchased ground, and sprinkled on your cereal in the morning or mixed into yogurt. You can also use flax oil, found in the refrigerated section of health conscious grocery store, and mix with balsamic vinegar for your salads.

Magnesium along with boron helps to transport calcium to the bones in order to aid in the prevention of osteoporosis. If you take a calcium supplement, calcium citrate is the most absorbable form of calcium as this form of calcium creates an acid environment in the digestive tract to more efficiently absorb calcium. Magnesium is found in bananas, bran cereal, brown rice, lentils, peanut butter, spinach and walnuts, while boron is found in purple grapes, pears, apples and leafy, green vegetables.

Fibromyalgia and Other Rheumatoid Conditions

A poor ration of omega-3 fatty acids to omega-6 fatty acids can increase your risk of immune and inflammatory disorders including rheumatoid arthritis. Studies show that individuals with autoimmune conditions in the rheumatoid family such as lupus, fibromyalgia, scleroderma, arthritis and multiple sclerosis fare better eating less meat, dairy, and processed foods, with more emphasis on whole grains, fruits and vegetables as eating lower on the food chain provides a higher ratio of omega-3 fatty acids which aid in improving joint pain. In addition, a poor ration of omega-3 fatty acids to omega-6 fatty acids can increase your risk of heart disease, cancer.

A fairly new finding is that flair-ups of rheumatoid conditions, especially fibromyalgia, can be linked to food sensitivities discovered through Mediator Release Testing (MRT). MRT measures the release of chemical mediators from white blood cells and platelets in response to specific foods, additives or chemicals that are not due to an allergy. A simple blood test can determine your food sensitivities, while nutrition counseling by a registered dietitian trained to interpret this test can help you feel better and also lose those pounds that you cannot seem to shed no matter how hard you try. It could be that your hidden food sensitivities are getting in your way of progress!

Depression

The consumption of omega-3 fatty acids can also affect your mood. Researchers who have analyzed epidemiological studies of several countries suspect that when smaller amounts of omega-3 fatty acids are consumed, the rates of depression increase. This is one more reason to include rich sources of omega-3 fatty acids in your diet—your happiness may be at stake! Specific sources of omega-3 fatty acids are found in fish, soy, flax, walnuts and green, leafy vegetables.

In addition, yoga, meditation and other stress management techniques are also very important in the daily self-care of women today. Health professionals need to take a look at so many of the natural remedies available to women as they reach different milestones in their lives.

If you have topics you would like Beverly to cover in this column, please send your inquiry to editor@healthandleisureonline.com