- Dried plums (i.e. positive spin on prunes) are highly effective in modulating bone mass in an ovarian hormone-deficient rat model of osteoporosis. A subsequent study published in September’s British Journal of Nutrition on post-menopausal women who were randomly assigned to eat either 100 grams of dried plums (about 12) or 75 grams of dried apples every day. The prunes but not the apples, significantly increased serum levels of insulin-like growth factor-I (IGF-I) and bone-specific alkaline phosphatase (BSAP) activity. High levels of both of these chemicals are associated with faster bone formation. Br J Nutr 2011; 106(6): 923-930
- Valerian improved the subjective quality of sleep in menopausal women.Menopause 2011; 18(9): 951-955
- A preliminary trial found that resveratrol improved insulin sensitivity in type 2 diabetics Br J Nutr 2011; 106(3): 383-389
Month: September 2012
- Take down time dailyand don’t feel guilty about it! You will be more productive in the up time if you make it a habit to take some down time and you will prevent yourself from having a stress related illness like heart disease or cancer.
- Nourish your adrenals – eat lots of vitamin C, B vitamins, magnesium, zinc and potassium to feed adrenals. Supplementing these is often if not always necessary since our stress levels and busy lifestyles are excessive in relation to the amount of these nutrients we could consume even if we were eating perfectly.
- Take an Epsom salts bath – it helps detoxify, restore tissue magnesium levels and lower cortisol levels
- Socialize! Enjoy time with family and friends
- Reduce your stress level through regular massage therapy, yoga, tai chi, breathing exercises, meditation, walking, delegating, learn to say “no”, take “me time”, exercise, laugh and be silly.
The last couple of weeks have been hectic to say the least. Over and above work, there has been 2 full 9-10 hour days of Continuing Education, an 8 a.m. meeting followed by an 8 hour day at the clinic, executing a Halloween party for 7 six year old boys, along with the regular clinic hours, helping with homework, cooking and cleaning. I find as the weather is getting colder I’m wanting to nest and purge as well and the holidays are fast approaching! All of this means my adrenal glands have been working overtime and while I’ve had the energy for it all, I need to not take them for granted because I’ve seen all too often the adrenal crash that can result.
If you’re like me and you love what you do, you don’t mind putting in the extra hours to do it well, but and this is a big but, our adrenal glands need a certain amount of downtime every single day to keep functioning at their best. So get out the day planner and true to Type A form, schedule in your daily down time.
- The fat composition of the diet appears to influence the blood vitamin D response to supplemental vitamin D3. Diets rich in Monounsaturated Fatty Acids (MUFA’s eg. nuts, seeds, olives, avocados) may improve, and those rich in Polyunsaturated Fatty Acids (PUFA’s eg. corn, canola, soybean, sunflower and safflower) may reduce the effectiveness of vitamin D(3) supplements in healthy older adults. Clin Endocrinol Metab, 2011 Oct; 96(10): 3170-4.
- Results of a new study suggest that treatment with acupuncture may be effective for reducing infertility-related stress. J Altern Complement Med, 2011 Oct 6
- Children and adolescents sharing 3 or more family meals per week compared to those sharing less than 3, were 12% less likely to be overweight, had a 20% reduction in the odds of eating unhealthy foods and had a 24% increase in the odds for eating healthy foods. Pediatrics 2011; 127(6): e1565-e1574