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Eating lots of rice may advance start of menopause

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Eating lots of refined carbohydrates, particularly white pasta and rice, may advance the start of menopause by about one-and-a-half years, warns a study. The findings, published in the Journal of Epidemiology and Community Health, showed that high intake of healthy foods, such as oily fish and fresh legumes, such as peas and green beans, was associated with a later onset of menopause. “There are a number of causes that have been considered for the relationship between age and start of menopause, such as genetic factors or behavioural and environmental exposures. But there are fewer studies that look at the impact of diet,” said study lead author Yashvee Dunneram, a postdoctoral researcher at the University of Leeds in Britain.

The study used data from more than 14,150 women living in Britain. Along with a detailed diet questionnaire, an initial survey collected information on reproductive history and health. When a follow-up survey and questionnaire were conducted four years later, the researchers were able to assess the diets of the women who had experienced the onset of a natural menopause in the interim. The average age at the start of the menopause for women in Britain is 51 years. More than 900 women between the ages of 40 and 65 had experienced a natural start of their menopause at the time of the follow-up survey, meaning they had not had menstrual periods for at least 12 consecutive months and menopause had not been brought on by such things as cancer, surgery or pharmaceutical treatments.

Analysis of their diet showed that high intakes of oily fish were associated with a delayed start of menopause by nearly three years. A diet with lots of refined pasta and rice showed that menopause was more likely to occur one-and-a-half years earlier than average. “The age at which menopause begins can have serious health implications for some women,” study co-author Janet Cade, Professor at the University of Leeds, said. Previous studies have suggested that earlier onset of menopause is associated with lower bone density, osteoporosis and increased risk of cardiovascular diseases, while later menopause has been associated with a higher risk for breast, ovarian and endometrial cancers.

 

Even though the new study is observational and cannot prove any cause, the researchers offer some possible explanations behind their findings, according to a BBC report on Tuesday. For example, legumes contain antioxidants, which may preserve menstruation for longer. Similarly, omega-3 fatty acids found in oily fish, also stimulate antioxidant capacity in the body. On the other hand, refined carbs increase the risk of insulin resistance, which can interfere with sex hormone activity and raise oestrogen levels. This might increase the number of menstrual cycles leading to the egg supply running out faster, the BBC report said.


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Health

Skin Ageing Worrying You? Make These Food Swaps Now!

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Do you know what foods to eat to reverse ageing? You may be surprised to know that it is no rocket science. For a younger-looking, clear and radiant skin, all you really need is a healthy diet with lots of fresh fruits and vegetables and regular exercise. And while you may be following everything that is part of a healthy lifestyle, but still have fine lines or wrinkles on your skin. This may be because of a poor diet, chronic stress and use of beauty products with harmful chemicals.

Along with using the right kind of products for your skin, a couple of food swaps can take a long way in terms of preventing skin ageing and signs of ageing like wrinkles, fine lines, spots, dark circles etc.

Making a few nutrient-rich beauty food swaps can provide you with phytonutrients, antioxidants, vitamins and minerals that promote and support the essential functions of skin. These foods can prevent and reverse effects of ageing on the skin.

 

Food swaps to prevent ageing

  1. Processed food with low GI foods

High glcyemic index (GI) or processed foods like white bread, cake, pasta and white rice can be swapped by low GI goods like whole foods like whole wheat, brown rice and sweet potatoes.

High GI goods can cause spike in blood sugar levels, which results in more insulin entering the blood stream, thus increasing inflammation. Inflammation causes oxidative stress in the body, which threaten production of collagen and DNA, and result in fine lines and wrinkles.

  1. Refined sugar with natural sweeteners

Refined sugar can again cause spike in blood sugar, thus interfering with skin’s collagen and elastin production. Replace them with natural sweeteners like jaggery, honey, coconut sugar and dates. Natural sweetness in fruits and vegetables can be beneficial for delaying skin ageing. Fruits like berries, apples and oranges are rich in Vitamin C, fibre and antioxidants that are great for the skin. Antioxidants in these fruits neutralise free radicals that result in premature ageing of the skin.

  1. Fried food for omega 3 fatty acids

Greasy fried foods can trigger acne breakouts. What’s more is that they can contribute to weight gain, type 2 diabetes and cause free radical damage that can cause premature ageing of the skin. Replace them with omega 3 fatty acids rich foods like walnuts, fatty fish, olive oil and coconut oil. Not only are omega 3 fatty acids great for heart health, they are good for retaining the glow on your skin.

  1. Coffee with green tea

Caffeine in coffee works as a diuretic which can dehydrate your skin and make it dry. It can also cause dullness on skin that can make you look way older than you are. Opt for detoxifying green tea for a fresh and younger looking skin. Green tea contains caffeine, but in very small amounts. This will give you the energy boost you need. Polyphenols in green tea can moisturise your skin, slow down the ageing process and also fight the damage caused by free radicals.

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Light physical activity may lower CVD risk in women

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While strolling or running are beneficial for heart health, light physical activity, such as gardening and folding clothes, may also lower the risk of cardiovascular diseases (CVD) in older women, say researchers.

The study showed that such activities might be enough to significantly reduce stroke or heart failure by up to 22 per cent and the risk of heart attack or coronary death by as much as 42 per cent.

The association was strong across all racial and ethnic groups, noted the study published in the journal JAMA Network Open.

 

“The higher the amount of activity, the lower the risk,” said co-author Andrea LaCroix, Researcher at the University of California, San Diego.

“And the risk reduction showed regardless of the women’s overall health status, functional ability or even age. In other words, the association with light physical activity was apparent regardless of these other factors,” LaCroix added.

For the study, researchers studied nearly 6,000 women aged 63 to 97. They were made to wear a device which measured their movement 24 hours a day for seven consecutive days.

The device was also calibrated by age to distinguish between light, and moderate-to-vigorous physical activity.

Most people do not think of folding clothes or walking to the mailbox as physical activity of any kind, the researchers said.

“This study suggests that for older women, any and all movement counts towards better cardiovascular health,” said David Goff, Director at National Heart, Lung, and Blood Institute (NHLBI) in the US.

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Health

These Two Foods Should Definitely Be In Your Diet If You Are On A Weight Loss Program

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When it comes to weight loss, we all know that healthy eating is extremely important. However, when we talk of healthy eating, there may be some peculiarities which need to be followed. This includes keeping an eye on how much protein, fats, carbs and fibre you should be eating. Time and again, it has been said that increasing the intake of proteins and cutting down on intake of carbs and fats can help you lose weight but not health. This is primarily because protein helps you keep full for longer and reduces your appetite. There are many protein-rich foods which can be included in your like whole eggs, chicken, legumes, dairy products, healthy nuts, whole grains and fish. Apart from these common protein-rich foods there are two protein-rich foods which can help in weight loss. In the following article, we will talk about these common foods rich in proteins and extremely healthy.

Chickpeas for weight loss

Chickpeas are extremely delicious in taste. Even better they are rich in protein and fiber, both the nutrients which are essential for weight loss. Fibre keeps you fuller for longer and protein helps in controlling your hunger pangs. The fiber content in chickpeas is also good for your digestive system. Chickpeas are high in fiber, potassium, vitamin C, and vitamin B-6 content which is beneficial for maintain the heart health. The good amounts of fiber in chickpeas helps lower the cholesterol levels and thus decreases the risk of heart diseases. Also, chickpeas contain some other nutrients like folic acid, manganese, iron, copper, magnesium, and molybdenum. You can mix chickpeas with rice or whole grains to get the wholesome amount of proteins in your diet. You can also make a chickpea salad with eggs or some cubes of cottage cheese and tofu.

 

Sweet potatoes for weight loss

Sweet potatoes are extremely nutritious and offer several health benefits. But there is a possibility that you might not know that sweet potatoes can help you to lose weight. The high amount of dietary fiber, the low calorie content all work together to make sweet potatoes a great food if you are on a weight loss program. The reason why sweet potatoes help you lose weight is due to their high amount of dietary fiber. Fiber in sweet potatoes promotes fullness for a long period of time, thereby preventing overeating in the next meal. Also, fiber takes time to digest. Foods high in fiber take time to leave your stomach and enter your digestive tract. This prevents you from overeating and thereby reducing the chances of high calorie intake which further leads to weight gain. You can have sweet potatoes in your salads or simply bake them and roast them.

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