healthmedicinet

SPECIAL FROM Next Avenue

By Maureen Callahan

New investigate shows there are dishes that privately assistance women — not group — age good

While healthful needs change for everybody after a age of 50, it appears there are disease-fighting compounds and nutrients that specifically yield a health corner for women by assisting to forestall memory loss, hip fractures, and breast and stomach cancers. In this article, a initial of a two-part series, we take a demeanour during a latest investigate and fact a dishes that enclose these profitable components. Next time, we’ll tell group what to move to a grocey checkout counter.

(More: Fiftysomething Diet: The 5 Foods Men Need to Eat)

Strawberries and Blueberries: Trying to remember a name of that high propagandize crony we bumped into during a supermarket competence be a whole lot easier if we put berries on a daily menu, quite strawberries and blueberries.

Older women with high intakes of these dual berries can check memory decrease by adult to dual and a half years, according to a new news in a Annals of Neurology. Researchers think flavonoid pigments in a dual berries are a profitable ingredient.

“What creates a investigate singular is a volume of information we analyzed over such a prolonged duration of time — no other berry investigate has been conducted on such a vast scale,” lead researcher Elizabeth Devore says. “Among women who consumed dual or some-more servings of strawberries and blueberries any week we saw a medium rebate in memory decline. Our commentary have poignant open health implications as augmenting berry intake is a sincerely elementary dietary modification.”

Another good reason for fiftysomething women to plate adult strawberries: a 2007 Harvard investigate found rebate inflammation in a blood vessels of comparison women eating dual servings (1/2 crater each) of strawberries a week. These scientists assume that strawberries enclose a series of pivotal nutrients that competence play a purpose in taming inflammation, including fiber, folate, potassium and vitamin C.

(More: Fiftysomething Diet: What to Eat to Protect Your Vision)

Dark, Leafy Greens Although calcium hogs a limelight when it comes to bone strength, a investigate finished behind in 1999 during Brigham and Women’s Hospital in Boston creates it transparent that women need to compensate courtesy to another pivotal bone builder, vitamin K, to assistance forestall hip detonate in after years.

When following a diets of some-more than 72,000 women age 38-74 over a 10-year period, scientists found that women eating aloft amounts of vitamin K (110 micrograms or more) are 30 percent rebate expected to mangle a hip than women eating unequivocally small of a vitamin. Dark, shaggy greens like kale, collard greens and spinach are luminary sources of a nutrient, carrying some-more than 500 micrograms in usually one-half crater cooked, as this Department of Agriculture chart shows.

And how’s this for a side-benefit: Preliminary findings also advise that vitamin K could play a purpose in safeguarding a skin’s agility and assisting to forestall wrinkles.

Green Tea Sipping on immature tea could assistance sentinel off digestive cancers, including colorectal, stomach and esophageal cancer. Researchers during Vanderbilt-Ingram Cancer Center came to that end after investigate a diets of 75,000 prime women enrolled in a Shanghai Women’s Health Study. Women who drank immature tea 3 times a week for some-more than 6 months had a 17 percent reduce risk of all 3 digestive cancers combined, according to a investigate in a American Journal of Clinical Nutrition.

Ratchet adult those amounts to dual or 3 cups of immature tea a day and risk for digestive cancers drops 21 percent. “For all digestive complement cancers combined, a risk was reduced by 27 percent among women who had been celebration tea frequently for during slightest 20 years,” says Sarah Nechuta, partner highbrow of medicine during Vanderbilt. “For colorectal cancer, risk was reduced by 29 percent among long-term tea drinkers.”

The part in immature tea that helps forestall cancer could be disease-fighting chemicals called polyphenols or compounds called catechins. Research confirms that catechins might work to retard cancer by shortening expansion of growth cells and shortening DNA damage.

Drinking usually black tea? The Shanghai investigate researchers didn’t demeanour during that variety. But reports from a Iowa Women’s Health investigate couple visit celebration of black tea with a reduced risk of digestive tract cancers. In other words, tea celebration is a good anticancer plan for fiftysomething women.

Walnuts With heart illness a series one torpedo in women, it’s good to know that walnuts are abounding in plant-based omega-3 fats called alpha-linolenic acids. A new investigate in a American Journal of Clinical Nutrition finds that eating walnuts, a best source of these plant formed omega-3 fats, can also reduce risk of cardiovascular disease. For any gram of ALA consumed (a handful of walnuts has 2.5 grams) there is a 10 percent reduce risk of genocide from coronary heart disease.

But a bigger news for women is that these tree nuts might assistance check a growth of breast cancer. A 2011 news in a biography Nutrition and Cancer finds that eating a assuage volume (2 ounces) of walnuts a day could assistance postpone a growth of breast cancer in animals. “We found that a walnut diet reduced mammary tumors in mice,” says W. Elaine Hardman, an associate highbrow during Marshall University’s Joan C. Edwards School of Medicine. “The best growth rebate was when both a mom and her brood consumed walnuts via life.”

“It’s an animal study, so it’s not certain a commentary request to humans,” says Alice Bender, a purebred dietitian during a American Institute of Cancer Research. “But it unequivocally underscores a significance of customarily eating whole dishes where nutrients and phytochemicals all work together for improved health and cancer protection.”

Researchers assume that walnuts lift many anti-cancer components that might be behaving synergistically. On that list: vitamin E, omega-3 fats and phytosterols, polyphenols and carotenoids, that are found in plants.

Red Wine/Alcohol Drinking an occasional potion of booze or other alcoholic libation might assistance prime women stay healthy as they age, according to a 2011 Harvard study. Scientists looked during a middle-age celebration habits of some 14,000 womanlike health professionals and compared that to their health standing during age 70. Women who had one or dual drinks a day in their late 50s and over had 28 percent aloft contingency of being in good health (free from ongoing illness, earthy incapacity and mental decline) compared with nondrinkers.

Not celebration that often? The investigate found a same benefits, despite on a smaller scale, for women carrying as few as one or dual drinks per week. At a moment, it’s misleading if certain compounds in ethanol are consultation good health or if it’s altogether lifestyle that fosters protection. “In comparison with non-drinkers, drinkers have unequivocally opposite lifestyles,” says Qi Sun, lead Harvard scientist on a study. “But we practiced for all those factors, including socio-economic status. We trust there are some profitable effects of assuage ethanol consumption.”

The pivotal word here is moderate. Also, experts counsel that their commentary aren’t a call for non-drinkers to start imbibing.

Read some-more on Next Avenue

Milk Alternatives: Are They Really Better for You, or Is It Hype?
Fiftysomething Diet: 5 Nutrients You Need Right Now
Fiftysomething Diet: 10 Yummy, Healthy Snacks

Earlier on Huff/Post50:

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• Cantaloupe

  Cantaloupe is not usually healthful — it can indeed a href=”http://www.huffingtonpost.com/david-h-murdock/a-recipe-for-longevity_b_205355.html” target=”_hplink”protect a skin opposite sunburn/a and can also a href=”http://today.msnbc.msn.com/id/21246089/ns/today-today_health/t/fight-arthritis-these-foods/#.T-lB4CtYvIY” target=”_hplink”reduce inflammation/a, interjection to a vitamin C found in a melon.

• Pomegranate

  Pomegranate gives healthy a href=”http://www.huffingtonpost.com/david-h-murdock/a-recipe-for-longevity_b_205355.html” target=”_hplink” insurance from a sun/a. In addition, a absolute fruit can assistance reduce “bad” cholesterol.

• Tomatoes

  Before we conduct out into a object this summer, slather on a SPF 30 and prepare adult some luscious tomatoes! Packed with a antioxidant a href=”http://voices.yahoo.com/boost-inner-sun-protection-factor-spf-10293957.html” target=”_hplink”lycopene/a, immoderate baked tomatoes might a href=”http://www.oprah.com/style/Improve-Your-Skin-with-These-Foods_1″ target=”_hplink”protect your skin from sunburn/a.

• Kiwi

  Kiwis, blueberries and honeyed potatoes are all installed with vitamins C and E, that can assistance a href=”http://www.oprah.com/style/Improve-Your-Skin-with-These-Foods_1/3″ target=”_hplink”protect opposite object damage/a. One investigate found that those with diets with some-more vitamin C tended to see rebate wrinkles and dry skin, emO Magazine/em reports.

• Green Tea

  Sipping a href=”http://voices.yahoo.com/6-ways-soothe-sunburn-11283400.html?cat=5″ target=”_hplink”green tea/a — or even requesting it to your skin — could have good skin caring benefits. The polyphenols it contains have been shown to strengthen a skin from damaging UV rays, according to a investigate in ema href=”http://jn.nutrition.org/content/141/6/1202.abstract” target=”_hplink”The Journal of Nutrition/a/em.

• Spinach

  Spinach might have helped Popeye grow muscles, though it can also assistance your skin. The shaggy immature contains lutein (also found in kale) that helps with skin hydration, according to a href=”http://www.everydayhealth.com/skin-and-beauty/anti-aging-diet-for-skin.aspx” target=”_hplink”Everyday Health/a. Maybe that’s because we never saw a fold on a soldier man!

• Buckwheat

  Before we compensate for costly botox treatments, ema href=”a href=”http://www.glamour.com/beauty/2009/01/eat-your-way-to-better-skin#slide=3″ target=”_hplink”” target=”_hplink”Glamour /emsuggests giving buckwheat a try/a. This seed contains rutin, that aids collagen and agility in a skin.

• Wheat Germ

  Rich in zinc, immoderate wheat virus might assist in a creation of new skin cells, according to a href=”http://www.doctoroz.com/videos/anti-aging-foods-cheat-sheet?page=3#copy” target=”_hplink”Dr. Oz/a. Wheat virus might also act as an anti-inflammatory, a good alloy found.

Source: Health Medicine Network