Category Archives: Better Health Through Science

HEART HEALTH

 Over the month of February, known as Heart Month, you may have heard a lot about the importance of having a healthy heart. We want to offer some quick tips and access to websites and a book designed to help you improve not only your heart health, but your overall health as well.

Heart disease remains the number one cause of death for both men and women. Go Red for Women is an American Heart Association’s (AHA) platform presented to improve health. AHA’s website is an excellent source of valuable information: https://www.goredforwomen.org/

Make 2020 your year to live a healthier life for your heart’s sake.

Develop A Personalized Plan

To improve your health and outlook on life, make a commitment to eat healthy and find an exercise that works for you, one you can do daily. Get plenty of sleep, limit your alcohol intake, choose happy active friends, and find activities you enjoy.

Move More

A 30-minute walk each day with six minutes of cardio-exercise will increase your endurance to enjoy all activities and prolong your life. https://www.nytimes.com/2020/02/18/well/move/in-6-minutes-you-can-be-done-with-your-workout.html

Eat Healthy and Less

The Mediterranean diet has proven to help people lose weight, keep it off, plus reduce their chance of having a heart attack, stroke, or developing type 2 diabetes. It is a healthful approach to eating for men and women for all ages.

A Mediterranean diet consists of fish and seafood, poultry, eggs, low-fat dairy like yogurt, Vegetable Tray-1vegetables, fruits, whole grains, beans, nuts and seeds, and olive oil. For a sample meal plan and beginner’s guide to the Mediterranean diet, check out this website:  https://www.healthline.com/nutrition/mediterranean-diet-meal-plan

 Mediterranean 5:2 Diet

In 2012, weight expert, Dr. Michael Mosley introduced the Mediterranean 5:2 diet – an eating plan where you reduce your calorie intake to 800 or fewer calories two days a week. It is best to split those days, say Monday and Thursday. Splitting the days helps you maintain an even metabolic rate while dieting. On the other “regular” five days, you eat a diet consisting of fish, poultry, dairy, vegetables, fruits, whole grains, beans, nuts and seeds, and olive oil – a healthy Mediterranean Diet.

Calculate Your Calorie Needs

Below is a website that will help you calculate how many calories you need per day to reach your desired weight.

https://www.healthline.com/nutrition/how-many-calories-per-day

Handbook on Heart Health

Your Heart Book Cover- Final 1For more in-depth information about heart health, Dr. Betty Kuffel, MD, Fellow of theAmerican College of Physicians, has published Your Heart, Prevent and Reverse Heart Disease in Men, Women and Children. This handbook is available for purchase on Amazon.

https://www.amazon.com/Betty-Kuffel/e/B07XFQPLFX

Challenge yourself

Start your customized program today. Adopt healthier eating and exercise habits that will pay dividends in 2020 and beyond. If you are on medications or have health risks, be sure to discuss diet and exercise with your health practitioner. Your heart and body will thank you.

Betty Kuffel, MD and Bev Erickson

Weight Control in the New Year

Simple Solutions for a Healthy 2020

The new year dawns.

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If you are happy with your health, keep up the good work. It takes effort to remain healthy.

If you always eat right, didn’t overeat over the holidays and aren’t overweight, you are either lucky or very disciplined.

If neither statement above applies to you and you want to drop a few pounds and bump up your energy level, this short blog is for you. We’d like to challenge you to try a simple solution to shed adipose (fat) and become healthier.

General guidelines for heart health and weight reduction are everywhere and yet we’ve all seen grocery carts filled with cookies, chips, crackers, sweetened & sugar-free beverages, boxes of quick-fix mac ‘n cheese items and other unhealthy processed foods. How often do you see carts filled with fresh fruits, salad greens, broccoli, carrots and colorful peppers? Probably not often enough.

Before you head to the grocery store, make a list of healthy foods to prepare at home and stay out of the center isles of the store. Buy fresh whenever possible and choose lean protein sources like chicken or fish.

Not only what you eat, but the way you eat can help you drop unwanted pounds and regain your health. To achieve a better body weight and a healthier heart, try this simple solution: 

Combine intermittent fasting

with a plant-based or Mediterranean diet

Limiting food intake is beneficial. Numerous scientific studies show dietary restriction can lead to a longer life. Intermittent fasting is an easy effective approach to weight control and diabetes prevention. If you already have Type 2 diabetes, intermittent fasting is an excellent way to reduce glucose levels and bring your hemoglobin A1c into normal range. Intermittent fasting is not new. Studies over the years of fasting have shown similar positive effects, so in 2020, why not give Intermittent Fasting a try.

There are numerous ways to intermittently fast. One easy way is to restrict the hours when you eat. For example, pick an eight-hour period during the day when to eat and don’t snack beyond that time period.

One study showed an eight-hour eating time frame proved more beneficial than a twelve-hour schedule. Neither group in the study lost weight, but the eight-hour group lowered their blood pressure, improved their insulin sensitivity and experienced a significant decrease in appetite. By simply extending your overnight fasting period, metabolism improves, and appetite is reduced. Choose a time period to match your activity schedule, like 7 a.m. to 3 p.m. Don’t eat before or after your chosen eight hours.

To lose weight, restrict your calorie intake for two days of the week, drink more water and eat only a plant based or Mediterranean diet the remaining days. It is best to split the days (ex. Monday and Thursday) to avoid triggering a starvation response that slows calorie burn.

To reduce calories simply eat small meals for two days of each week. Over the other five days only eat vegetables, fruits, nuts, seeds, legumes (beans, chickpeas lentils), potatoes, whole grains, breads, herbs, spices, fish, seafood, poultry, eggs, cheese and yogurt. Use only extra virgin olive oil when cooking and rarely, if ever, eat red meat.

This combination is a proven pathway to health and an easy way to drop pounds. In 2013, we published Your Heart a medical guide on heart health. In Part Two of Your Heart, healthy options of eating a plant-based or Mediterranean diet were discussed in detail, along with an intermittent fasting plan.

 Your Heart: Prevent & Reverse Heart Disease in Women, Men & Children by Betty Kuffel MD, is available on Amazon as an E-book or paperback.

Your Heart Book Cover- Final FINALAmazon author

In December 2019, Mark Mattson, PhD, Johns Hopkins professor of neuroscience, published a review article in the New England Journal of Medicine, concluding intermittent fasting is not only healthy, but prolongs life.

To become healthier and more disciplined, think about:

  • When to Eat: Limit all eating to an eight-hour period. No snacking beyond the eight hours.
  • What to Eat:

 Fresh fruits and vegetables and legumes:  apples, carrots, lettuce, kale, celery, cauliflower and broccoli, colorful peppers, asparagus – check out the produce isle, the options are numerous.  Also include beans, chickpeas, and lentils.

Fish and chicken (boil/bake/broil). Avoid all fried and processed foods for a healthier heart and weight.

Unprocessed grains: oatmeal, steel cut oats, brown rice, wild rice, barley, whole grain breads. Add a few almonds, walnuts and olives to your diet. Avoid sugar-rich granola, sugary cereals and white breads.

 Low calorie examples: Egg whites are a great protein choice at only 10 calories per one egg white.  A three egg-white omelet with mushrooms, veggies and a slice of wholegrain bread is a filling meal. Replace one meal with a low calorie protein drink. For a meal, eat a heaping plate of roast or steamed vegetables.

Exercise a minimum of 30 minutes three times a week. 

Sometimes, the easiest method works best.

  • Eat wisely during only an eight-hour period
  • Eat fresh foods you prepare at home
  • Drink more water and limit alcohol
  • Weigh yourself every day
  • Exercise, preferably  daily

Do the above for one month and send us your success stories.

Note: Calorie intake = fuel   Excess fuel = fat.  If you eat less than your baseline needs and exercise, you will lose weight. Be patient. Set a goal. One pound down is a 3500 calorie deficit. If you reduce your calorie intake by 500 to 1,000 calories a day from your typical diet, you’ll lose weight each week. To calculate baseline calories needed to maintain your ideal weight, use this estimate: https://www.active.com/fitness/calculators/calories

Betty and Bev

 

 

 

5:2 Mediterranean Diet

Your Heart – Prevent & Reverse Heart Disease in Women, Men & Children

The 5:2 Eating Plan

Your Heart Book Cover- Final 1

♥ If you look to the future in defeat and say to yourself there is no way I can lose 20, 30, 50 or 100 pounds. Ask yourself this: Can I cut back my calories one day each week? How about cutting back two days a week?

On the 5/2 Plan you eat about 500 calories one day, then eat a regular healthy Mediterranean cuisine or plant-based cuisine the next one or two days, then you eat only 500 calories the next day, resume regular eating the rest of the week and repeat this ongoing. Your overall calorie intake drops gradually and you lose weight.

In 2012, Dr. Michael J. Mosley shared his concept of eating less than your usual intake for two non-consecutive days a week. With this plan, you reduce your calorie intake significantly but it is not as mentally challenging as setting out to sharply curtail eating for the indefinite future. His concept is to have men eat about 600 calories and women about 500 calories on two non-consecutive low calorie days.

Dr. Mosley’s examples of food choices on the low-intake days are: two eggs and lean meat with water, tea or black coffee; a second meal of grilled fish or meat, with vegetables. You can make breakfast healthier by throwing out the yolks and eating a side of non-processed protein choices, such as a heap of steamed veggies. (Veggies high in protein include broccoli, mushrooms, soybean sprouts, tomatoes and onions, to name a few.)

Although fasting has been advocated for decades in many groups, harsh diets often fail miserably because metabolic changes related to starvation trigger the body to store up calories and as soon as you begin eating normally, you regain weight.

To be effective and long-lasting, the manner of eating must be sustainable. It must be a way of life — something you can do for the rest of your life. If you have a lot of weight to lose, this would be a life-changing method of gaining control of your eating and reducing weight. To review: one pound = 3500 calories. If your normal intake is 2500 calories/day and you eat 500 calories two days/week, your weight loss each week would be more than one pound. This is approximately 4-5 pounds per month and 48-60 pounds in a year. In addition, if you choose lower calorie foods, less fat and sugar, you may lose more. Most people find this plan easy to follow for long periods.

Animal studies examining the effects of fasting have shown heart benefit with reduced blood pressure and lower cholesterol levels. Intermittent fasting also lowered diabetes development in lab animals.

Because Dr. Mosley’s unique concept of marked calorie reduction for two out of five days lacked scientific evidence to support the process in reduction of heart disease and diabetes in humans, I was hesitant to include it in this evidence-based book. However, as I was writing this portion of the book a very exciting scientific review in the British Journal of Diabetes and Vascular Disease was published!

An Aston University team in the UK, led by Dr. James E.P. Brown evaluated various approaches to intermittent fasting, looking for any evidence of advantage for its use in treating Type 2 diabetes. In their review, they found intermittent fasting was just as effective, possibly even more effective, than daily calorie restriction and calorie counting. Other favorable findings: markedly low calorie days (not true fasting) can reduce inflammation, reduce both glucose and lipids, and reduce blood pressure.

True fasting lowers metabolic rate and making it harder to burn fat and lose weight. Reduced metabolic rate is protective in a prolonged starvation state and impacts the ability of people today to lose weight. Researchers believe the gene pool of those who were able to survive periods of starvation has been retained in today’s population. Examples are the American Indians and many Polynesian cultures that are experiencing obesity and Type 2 diabetes epidemics.

Their bodies evolved to become efficient in saving calories for harsh times. The problem today is, food is plentiful and the ability to efficiently save the energy in fat stores has become detrimental instead of life-saving.

In the 5/2 plan, eating less on two non-consecutive days is unlikely to lower your metabolic rate and trigger the starvation response. For example, choose Monday and Thursday as your low calorie days and add daily exercise to your weight loss plan, Exercise is an essential component to health improvement and longer life.

Pregnant women and people with Type 1 diabetes should not fast.

If you are interested in the 5/2 diet, check with your physician and obtain guidance regarding your medications during the low calorie days, especially if you are a Type 2 diabetic taking medications to lower blood glucose. Monitor blood glucose carefully and avoid readings that are too low.

There are many studies showing great benefit by delaying Type 2 diabetes, reversing glucose elevations and reducing insulin resistance with weight loss. Dr. Brown and his team are preparing clinical trials to evaluate the 5/2 dietary format as interventions in various clinical settings.

An excerpt from: Your Heart – Prevent & Reverse Heart Disease in Women, Men & Children

Betty and Bev

Your Heart Book Cover- Final 1

Your Heart

 

♥ Protect Your Heart ♥

February is American Heart Month

Cardiovascular disease is the number one killer of women and men. February is a great time to review your health history and explore actions to reduce risks for dying of heart disease and stroke. Heart risk factors and actions:

♥ Tobacco use and cessation

♥ High blood pressure identification and treatment

♥ Cholesterol abnormalities paired with dietary modification and statin use when needed

♥ Low activity levels counteracted with exercise prescriptions

♥ Alcohol consumption history and limitation of use

♥ Heredity factors and recommended interventions

To help you take control and make 2018 a healthier year, we are offering our book free on February 13, 14 & 15. In just two-hundred pages, Your Heart will give you the science behind the disease, some actions to improve your health and common interventions that could save your life or the life of a loved one. This includes information on the Mediterranean 5/2 diet, a safe and easy way to reduce weight and maintain a healthy weight for life.

YOUR HEART –

Prevent & Reverse Heart Disease in Women Men & Children

♥ FREE FEBRUARY 13, 14 & 15♥ 

HAPPY VALENTINE’S DAY

BETTY and BEV

Easy Weight Loss or Maintenance

Mediterranean 5/2 Eating Plan

The Five/Two Diet
As a method of weight loss and weight control, this easy solution of five/two pertains to a 7 day eating plan. Once you have reached your ideal weight, you transition to healthy baseline calorie intake every day. If you gain a pound, then you can transition back to the 5/2 plan. This is how it works:

• For 5 days a week, you eat a healthy diet based primarily on fruits, vegetables, a few nuts, a little olive oil, limiting pasta or rice to twice a week. Add limited whole grains to the mix, with low-fat meat, including salmon or other similar fish. Mirror your food selections with the Mediterranean diet like people who live along the southern Italian coast and Greek islands. Eating primarily fresh fruits, vegetables, and little saturated fat, they tend to live longer, in better health and with lower heart disease.

• For two days a week, eat very few calories, only 500-600. The two days must not be consecutive. Instead separate them such as Monday and Thursday.

Why not do the low calorie days together? Harsh calorie restriction can trigger what researchers call the starvation response. With starvation, the body revs up to store calories by lowering the metabolic rate and packing on calories when food becomes available. It is a natural process to maintain life.

Even though the two low calorie days are not true fasting, if they are consecutive such as Monday and Tuesday, your metabolic rate may be affected. Separating the days, combined with daily exercise such as walking is known to increase metabolic rate andkabob veg calorie burn. — And, with exercise, you are unlikely to stimulate a starvation response. In fact, with a marked reduction in calorie intake and consistent exercise, you will lose weight.

British physician Michael Mosley, described the 5/2 diet in his book FastDiet in 2012. In a follow up study done at the Aston University in the UK, they found intermittent fasting (very low calorie days) more effective than daily calorie restriction and calorie counting.

Favorable findings included:
• Reduced weight
• Reduced inflammation
• Reduced blood glucose
• Reduced lipids (cholesterol)
• Reduced blood pressure

True fasting (consuming no nutrition) has been shown to lower weight, prolong life, lower blood glucose and lower cholesterol levels. However, fasting also lowers metabolic rate, something you do not want, because your body becomes very efficient at storing excess calories and weight returns.

Eating two low calorie days per week is usually safe for Type 2 diabetics. Those taking medications and insulin must consult their medical provider for advice and to help manage medication dosages when reducing calorie intake. In the end, with weight loss, some Type 2 diabetics can reduce or stop some of their medications. Or, for those with borderline glucose elevations, weight loss and the drug Metformin, may help ward off the development of full-blown Type 2 diabetes. Without interventions, most people with borderline elevation of blood glucose will evolve to Type 2 diabetes within ten years.

Pay special attention to your daily intake:
• Choose fruits over sweets for desserts.
• Exercise portion control. Avoid second helpings. Wait 30 minutes and see if you are really still hungry.
• Do your best to prepare low calorie meals such as turkey breast instead of hot wings or steak.
• Forget potatoes, pasta, gravy, cheese sauce and fattening salad dressing.
• If you are preparing meals, serve light calorie recipes and fruit for dessert.
• Take time to exercise

Note: If you are, pregnant, breast feeding or a Type 1 diabetic, following a Mediterranean-type cuisine is healthy but do not follow the very low calorie day recommendations. However, this is a heart-healthy approach for those with high blood pressure and heart disease, even those who have had bypass and stent procedures.
Betty Kuffel, MD & Bev Erickson

PROTECT YOUR HEART

Fewer people are dying from heart attacks. Education, healthy changes in lifestyle and diet have made dramatic improvements. Additional life-saving interventions include rapid treatments to open closing vessels interrupting heart attacks. Dilation and placement of stents open a closing vessel and returns blood flow to the heart muscle before damage occurs. We have made strides in reducing heart deaths in recent years, but cardiovascular disease remains the number one killer of both men and women.

The key to heart health is early action to alter contributing factors. If you recognize worrisome chests symptoms seek healthcare immediately. Call 9-1-1.

Take control of your health through education and action. Basic actions:

  • Exercise – Thirty minutes of exercise a day contributes to improved health
  • Eat Right – Cut calories by reducing fat, sugar and portion sizes
  • Drink – Water, coffee or tea. Stop drinking diet and sugared sodas.
  • Read – Learn how to improve your health and take control
  • Visit a health practitioner: Know your numbers for blood pressure, cholesterol and glucose

National Wear Red Day is Friday February 3, 2017

The American Heart Association started the Go Red for Women national movement to improve education helping women learn their risks and take action. I wrote Your Heart- Prevent & Reverse Heart Disease in Women, Men and Children to provide a concise reference with broad information on heart health, diet, exercise with details to take action. Heart disease the #1 killer of women causes 1:3 deaths each year.

Your Heart – Prevent & Reverse Heart Disease in Women, Men & Children

Your Heart Book Cover- Final FINAL

Your Heart Book on Amazon

Price reduction: Kindle $2.99, Paperback $9.99

https://www.goredforwomen.org/

https://yourheartbook.com

History of Birth Control in the US

Part Two

 NOW

Ultraconservative legislators in Texas and other states have defunded Planned Parenthood. More than fifty years after the epic moment in 1960 making birth control pills available, women are fighting the same old battle, the right to self-determination and contraception.

Some legislators at the national level have vowed to defund Planned Parenthood clinics across the United States. Those who fight to defund the clinics and legislate reduced contraceptive availability are antiabortionists. They vehemently attack clinics that provide abortions, leading to violence and terroristic murder of healthcare personnel. Planned Parenthood provides healthcare to both men and women, education, contraceptives, treatment of sexually transmitted diseases, and they offer fertility consultation. https://www.plannedparenthood.org/

Comprehensive sex education and free contraceptives reduce unplanned pregnancies and abortions. Why would those against abortion defund Planned Parenthood clinics limiting access to education and birth control, thus increasing the need for abortions?

Abortions have been a legal right under U.S. law since the Roe v. Wade Supreme Court decision in 1973. That decision deemed abortion a fundamental right under the U.S. Constitution. Roe, a single pregnant woman brought a class action suit against the constitutionality of the Texas laws that made abortion a crime except to save the life of the mother. District Attorney Wade was the defendant. The historic decision overturned the Texas law and held that a woman and her doctor could choose abortion in earlier months of pregnancy without legal restriction, and with restrictions in later months based on right to privacy.

Any adult has the right to make personal decisions based on their religious views. However, our founding principle of separation of church and state in the U.S. means no one as the right to impose their religious views on others.

Broad availability of birth control education and contraception has been shown to reduce unplanned pregnancies and reduce the need for abortions.

I wrote Modern Birth Control because of the potential loss of healthcare services to men modern-birth-control-kindle-coverand women. The small booklet provides up-to-date information on aspects of health related to contraception, sexually transmitted diseases, treatment, and avoidance of sexual assault. Many references are included. The 44 page book is available on Amazon. Paperback  – http://tinyurl.com/ModernBC E-book – http://tinyurl.com/ModernBC-Kindle

Betty Kuffel, MD

Improve Your Health

Springtime Weight Loss & Health Goals

KONICA MINOLTA DIGITAL CAMERAThe doldrums of winter have passed. With shorter nights and warmer days, the grass is greener, flowers are blooming and the birds are singing. It’s spring!

If you are an outdoor winter sports enthusiast, you may be fit and at your ideal weight. But, if icy weather kept you indoors and sedentary, you may have added a pound or two. If so, this is the time to get started on a healthy routine. Forget spring cleaning, instead, dust off your shoes and take a walk.

Before you begin, hop on the scale and record your weight. Use the baseline to track your progress to better health. According to the National Institutes of Health, excess weight can put you at risk for a multitude of health problems. Cardiovascular problems are at the top of the list, including heart attacks, strokes and high blood pressure. Close behind are: Type 2 diabetes, unhealthy pregnancies, sleep apnea and even some types of cancer.

Now that you have your weight, you need see where you are based on accepted parameters using the Body Mass Index (BMI) categories of weight:
• Normal = 18.5-24.9Scale, Tennis Shoes, Calculator
• Overweight = 25-29.9
• Obesity = 30 or higher

So, how do we measure BMI? The easiest way is to go to: BMI Calculator
Input your numbers and the internet program will give you the value.

If you like math and you’d rather calculate your BMI, you need your weight, height, a metric conversion multiplier and a calculator to square your answer and divide. It’s Easy – follow the steps below:

1. Multiply your weight in pounds by 0.45. Ex: 125 pounds x .45 = 56.25 kg

2. Multiply your height in inches by 0.025. Ex: 63” x .025 = 1.575 m

3. Square the answer from step 2. Example: 1.575 x 1.575 = 2.4806

4. Divide Step 1 answer by Step 3 answer. Example:56.25 divided by 2.480625 = 22.7 BMI

• If your BMI is normal, exercise is still important.
• If the BMI is elevated, get started on the Mediterranean 5/2 eating plan combined with walking at least 30 minutes a day plan to drop the unwanted pounds.

Go to: Your Heart, our other blog, to find details regarding both Mediterranean food choices and guideline for the plan of eating two low calorie days per week – allowing easy weight reduction.
Losing just 5 to 10 percent of your body weight may lower your chances of developing heart disease? If you weigh 200 pounds, this means losing as little as 10 pounds could prolong your life. Weight loss benefits include:
• Improved energy, sleep, sex life and self-image
• Lower blood pressure, lower cholesterol and lowered risk of heart attack
• Reduced cancer risk
• Fewer aches and pains
• Reduced risk of dementia
Spring Forward. Put on your tennis shoes and start walking. Listen for the sweet sounds of returning birds. Watch for spring flowers and pussy willow buds. Take a dog for a walk. Ask a friend to join you.

Lift your spirits and improve your health.

Betty Kuffel MD and Bev EricksonTall Grass

Lipstick Logic

Your Heart Book Cover- Final FINALMore information about heart health and losing weight can be found in our book: YOUR HEART

ESTROGEN IS BACK IN THE NEWS

Estrogen Supplements May Reduce Dementia Risks

Two recent studies show a possible benefit of estrogen supplements in menopausal women to reduce dementia risk. These studies are very important because women are living longer and any improvement in mental function or delay in the onset of dementia could provide great benefit for women.

Loss of ovarian hormone production following menopause or surgical ovarian removal, results in important changes throughout the body. Bone density decreases, osteoporosis develops and more fractures occur. Hot flashes, mucus membrane dryness, reduced libido, hair loss, skin wrinkling, all become issues. The list goes on. Some problems related to estrogen loss seem minor, but decreasing risks for heart disease, osteoporosis and dementia are major considerations for long term health.

In the past, physicians provided prescriptions for hormone replacement therapy (HRT) for women following menopause. In the summer of 2002, physicians stopped prescribing hormone replacement therapy after the Women’s Health Initiative (WHI) concluded the risks of estrogen treatment far outweighed its benefits. The large WHI study also reported the combination of estrogen plus progestin not only increased the risk of both breast cancer and heart disease, but women had an increased risk for dementia.

The following studies suggest estrogen alone (without progestin) may be beneficial for the brain and memory and not detrimental as the WHI study reported:

+ Neurobiology of Aging published a Norwegian study where researchers studied MRI scans of women taking estrogen. They found an important area for memory, the hippocampus, showed preserved brain volume in women who started taking estrogen supplements before or at the beginning of menopause and continued for a number of years. Since the hippocampus is the area affected in the progression of Alzheimer’s disease, the findings in the Norwegian study are hopeful.

+ The National Proceedings of Science reported that a team of scientists at Guelph University in Ontario studied the effect of estrogen on synapses in mouse brains, the location where brain cells communicate. Within minutes of an estrogen injection, a large increase in synapse activity occurred in the hippocampus. Boosting estrogen levels may help strengthen brain connections and result in improved learning and memory. Human studies are needed to validate their findings and any long term benefit.

WHI conclusions are being revisited by practicing physicians and research groups. Estrogen replacement in women may once again be prescribed as an anti-dementia aid. However, if a woman has had clots, strokes or cancer, estrogen is not appropriate.

For additional information on benefits of estrogen from new studies see our blog at:Your Heart Book Cover- Final FINAL
www.yourheartbook.com

http://tinyurl.com/mvpm2y9

The Benefits of Daily Exercise after Menopause

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Women experience menopause with lost ovarian function due to aging or surgical removal. Loss of estrogen in the postmenopausal state affects the body in both obvious and subtle ways. Obvious effects are hot flushes, thinning hair and skin wrinkling, but there are many more silent harmful effects.

Early menopause contributes to osteoporosis. Gradual weakening of bones occurs without the estrogen stimulus to calcium metabolism and bone strength. Further bone loss may evolve to fractures and disability.

We also know the effectiveness of high-density-lipoprotein (HDL), the “good” blood fat, is reduced without estrogen effect. This transporter molecule is responsible for removing cholesterol buildup in arteries. HDL particles without the effect of estrogen are less efficient and the risk for heart attacks increases in women following menopause. Postmenopausal women can offset some of this effect by eating healthy and staying active. Statin medication to modify abnormal blood lipids may also be needed.

A study reported at the North American Menopause Society stated women after menopausal tend to weigh more, have larger waist lines, and a higher percentage of body fat than younger more active premenopausal women. Sedentary behavior correlated with a larger waist size – no surprise. But their findings showed regular exercise brought benefit to both pre- and post-menopausal women. When women increased their daily exercise – energy, mobility, and bone density all improved, along with reduction in waist size. Increased activity and weight control can also reduce the risk of developing Type 2 diabetes.

Last year, a journal of the American Association for Cancer Research reported a four year study examining women who walked the equivalent of thirty minutes per day had a lower risk of invasive breast cancer. The exact mechanism is unknown, but we do know exercise carries many positive benefits. Researchers stressed the benefit of lowered risk of invasive breast cancer was lost when exercise stopped — so daily exercise is key.

Walking daily can become a positive routine and is as important to overall health as brushing your teeth. Dogs love to walk. Our dogs provide encouragement to take a hike even in the rain. If you don’t have a dog, find a friend to join you. Exercise and social relationships correlate with happiness and longer life. Find a route that makes you smile and take a daily walk.

Some good advice from Dr. Seuss:
You have brains in your head.
You have feet in your shoes.
You can steer yourself in any direction you choose.

20151018_142608Betty and Bev