World Menopause Day Health News Round-Up

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In order to provide variety in this week’s round-up, not all of this is menopause-related, but it is all important:

Menopause & CVD

Untreated menopause is associated with higher incidence of heart disease, and higher mortality. People often forget about how much estrogen does for us (well, for those of us with a physiology running on estrogen, anyway; gentlemen, your testosterone is fine for you), and think it is “just” a sex hormone, but it’s a lot more.

Read in full: Menopause transition linked to increased heart disease risk

Related: What Menopause Does To The Heart

Extraterrestrial medical technology

The much lower gravity in Earth orbit has allowed for tissue engineering techniques that Earth’s normal gravity imposes limitations on. This is big news, because it means that rather than replacing a whole liver, tissue implants could be grafted, allowing the extant liver to repair itself (something livers are famously good at, but they need enough undamaged base material to work with).

Read in full: How liver tissue from the International Space Station may transform tissue engineering

Related: How To Unfatty A Fatty Liver

One thing and then another

As if endometriosis weren’t unpleasant enough in and of itself, the endothelial dysfunction inherent to it also raises cardiovascular disease risk. This is important, because while endometriosis has (like many maladies predominantly affecting women) generally been shrugged off by the medical world as an unhappy inconvenience but not life-threatening, now we know it comes with extra existential risks too:

Read in full: Understanding cardiovascular risks in endometriosis patients

Related: What You Need To Know About Endometriosis

Push-button meditation

Unlike mindfulness meditation, listening to music is a very passive experience, and thus requires less effort from the user. And yet, it has been associated with lower perceived pain levels, lower self-reported anxiety levels, less opioid use, and measurably lower heart-rate.

Read in full: Listening to music may speed up recovery from surgery, research suggests

Related: Nobody Likes Surgery, But Here’s How To Make It Much Less Bad

Cholesterol in menopause: quality over quantity

Much like previous research has shown that the quantity of LDL is not nearly so predictive of health outcomes in women as it is in men, this study into HDL and menopausal women shows that quantity of HDL does not matter nearly so much as the quality of it.

Read in full: HDL quality, not quantity, contribute to the first sign of Alzheimer’s disease in women

Related: Statins: His & Hers? ← consistent with the above, statins (to lower LDL cholesterol) generally help more for men and produce more adverse side effects for women. So again, a case of “the actual amount of cholesterol isn’t so important for women as for men”.

Take care!

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  • Buckwheat vs Oats – Which is Healthier?

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    Our Verdict

    When comparing buckwheat to oats, we picked the oats.

    Why?

    First of all, for any thinking about the health concerns sometimes associated with wheat: buckwheat is not a kind of wheat, nor is it even in the same family; it’s not a grain, but a flowering plant. Buckwheat is to wheat as a lionfish is to lions.

    That said, while these are both excellent foods, one of them is so good it makes the other one look bad in comparison:

    In terms of macros, oats have more carbs, but also more protein and more fiber.

    When it comes to vitamins, a clear winner emerges: oats have more of vitamins B1, B2, B5, B6, and B9, while buckwheat is higher in vitamin K and choline.

    In the category of minerals, things are even more pronounced: oats are higher in calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc. On the other hand, buckwheat is higher in selenium.

    All in all: as ever, enjoy both, but if you’re picking one, oats cannot be beaten.

    Want to learn more?

    You might like to read:

    The Best Kind Of Fiber For Overall Health?

    Take care!

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  • Brain Benefits in 3 Months…through walking?

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    Keeping it Simple

    Today’s video (below) is another Big Think production (can you tell that we love their work?). Wendy Suzuki does a wonderful job of breaking down the brain benefits of exercise into three categories, within three minutes.

    The first question to ask yourself is: what is your current level of fitness?

    Low Fitness

    Exercising, even if it’s just going on a walk, 2-3 times a week improves baseline mood state, as well as enhances prefrontal and hippocampal function. These areas of the brain are crucial for complex behaviors like planning and personality development, as well as memory and learning.

    Mid Fitness

    The suggested regimen is, without surprise, to slightly increase your regular workouts over three months. Whilst you’re already getting the benefits from the low-fitness routine, there is a likelihood that you’ll increase your baseline dopamine and serotonin levels–which, of course, we love! Read more on dopamine herehere, or here.

    High Fitness

    If you consider yourself in the high fitness bracket then well done, you’re doing an amazing job! Wendy Suzuki doesn’t make many suggestions for you; all she mentions is that there is the possibility of “too much” exercise actually having negative effects on the brain. However, if you’re not competing at an Olympic level, you should be fine.

    Fitness and Exercise in General

    Of course, fitness and exercise are both very broad terms. We would suggest that you find an exercise routine that you genuinely enjoy–something that is easy to continue over the long term. Try browsing different areas of exercise to see what resonates with you. For instance, Total Fitness After 40 is a great book on all things fitness in the second half of your life. Alternatively, search through our archive for fitness-related material.

    Anyway, without further ado, here is today’s video:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • The Power of Fun – by Catherine Price

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    It’s said that nobody’s dying regret is to wish they’d spent more time at the office, yet many of don’t make enough time for fun.

    This book has been published with two different subtitles:

    • Why fun is the key to a happy and healthy life
    • How to feel alive again

    One offers a sensible reason to read this book; the other offers a deeply emotional reason. Both are entirely valid.

    Catherine Price sets out in this work to identify what fun actually is (she puts it at the intersection of playfulness, connection and flow) and how to have more of it (she gives a five-step method to build and integrate it into life).

    In the category of criticism, this 334-page book is (in this reviewer’s opinion) a little padded and could have been an article instead. But the advice contained within it is sound, and the impact it can have might be profound.

    Bottom line: if you find you’ve settled into a routine that’s perhaps comfortable, but not actually that much fun, this book will help you to liven things up.

    Click here to check out The Power Of Fun, and feel more alive!

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Related Posts

  • All In Your Head (Which Is Where It’s Supposed To Be)
  • Covering obesity: 6 tips for dispelling myths and avoiding stigmatizing news coverage

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    When researchers looked at news coverage of obesity in the United States and the United Kingdom a few years ago, they found that images in news articles often portrayed people with larger bodies “in a stigmatizing manner” — they emphasized people’s abdomens, for example, or showed them eating junk food, wearing tight clothes or lounging in front of a TV. 

    When people with larger bodies were featured in photos and videos, nearly half were shown only from their necks down or with part of their heads missing, according to the analysis, published in November 2023. The researchers examined a total of 445 images posted to the websites of four U.S. news outlets and four U.K. news outlets between August 2018 and August 2019.

    The findings underscore the need for dramatic changes in the way journalists report on obesity and people who weigh more than what medical authorities generally consider healthy, Rebecca Puhl, one of the paper’s authors, told The Journalist’s Resource in an email interview.

    “Using images of ‘headless stomachs’ is dehumanizing and stigmatizing, as are images that depict people with larger bodies in stereotypical ways (e.g., eating junk food or being sedentary),” wrote Puhl, deputy director of the Rudd Center for Food Policy and Health at the University of Connecticut and a leading scholar on weight stigma.

    She noted that news images influence how the public views and interacts with people with obesity, a complicated and often misunderstood condition that the American Medical Association considers a disease.

    In the U.S., an estimated 42% of adults aged 20 years and older have obesity, a number researchers predict will rise to 50% over the next six years. While the disease isn’t as common in other parts of the planet, the World Obesity Federation projects that by 2035, more than half the global population will have obesity or overweight.

    Several other studies Puhl has conducted demonstrate that biased new images can have damaging consequences for individuals affected by obesity.

    “Our research has found that seeing the stigmatizing image worsens people’s attitudes and weight bias, leading them to attribute obesity to laziness, increasing their dislike of people with higher weight, and increasing desire for social distance from them,” Puhl explained.

    Dozens of studies spotlight problems in news coverage of obesity in the U.S. and abroad. In addition to stigmatizing images, journalists use stigmatizing language, according to a 2022 research review in eClinicalMedicine, a journal published by The Lancet.

    The research also suggests people with higher weights feel excluded and ridiculed by news outlets.

    “Overt or covert discourses in news media, social media, and public health campaigns included depictions of people with overweight or obesity as being lazy, greedy, undisciplined, unhappy, unattractive, and stupid,” write the authors of the review, which examines 113 academic studies completed before Dec. 2, 2021.

    To help journalists reflect on and improve their work, The Journalist’s Resource asked for advice from experts in obesity, weight stigma, health communication and sociolinguistics. They shared their thoughts and opinions, which we distilled into the six tips that appear below.

    In addition to Puhl, we interviewed these six experts:

    Jamy Ard, a professor of epidemiology and prevention at Wake Forest University School of Medicine and co-director of the Wake Forest Baptist Health Weight Management Center. He’s also president of The Obesity Society, a professional organization of researchers, health care providers and other obesity specialists.

    Leslie Cofie, an assistant professor of health education and promotion at East Carolina University’s College of Health and Human Performance. He has studied obesity among immigrants and military veterans.

    Leslie Heinberg, director of Enterprise Weight Management at the Cleveland Clinic, an academic medical center. She’s also vice chair for psychology in the Cleveland Clinic’s Center for Behavioral Health Department of Psychiatry and Psychology.

    Monu Khanna, a physician in Missouri who is board certified in obesity medicine.

    Jenn Lonzer, manager of the Cleveland Clinic Health Library and the co-author of several academic papers on health communication.

    Cindi SturtzSreetharan, an anthropologist and professor at the Arizona State University School of Human Evolution and Social Change. She studies the language people of different cultures use to describe human bodies.

    1. Familiarize yourself with recent research on what causes obesity and how obesity can affect a person’s health. Many long-held beliefs about the disease are wrong.

    Journalists often report incorrect or misleading information about obesity, possibly because they’re unaware that research published in recent decades dispels many long-held beliefs about the disease, the experts say. Obesity isn’t simply the result of eating too many calories and doing too little exercise. A wide range of factors drive weight gain and prevent weight loss, many of which have nothing to do with willpower or personal choices.

    Scholars have learned that stress, gut health, sleep duration and quality, genetics, medication, personal income, access to healthy foods and even climate can affect weight regulation. Prenatal and early life experiences also play a role. For example, childhood trauma such as child abuse can become “biologically embedded,” altering children’s brain structures and influencing their long-term physical and mental health, according to a 2020 research review published in the journal Physiology & Behavior.

    “The causes of obesity are numerous and each individual with obesity will have a unique set of contributors to their excess weight gain,” Jamy Ard, president of The Obesity Society, wrote to The Journalist’s Resource.

    The experts urge journalists to help dispel myths, correct misinformation and share new research findings. News outlets should examine their own work, which often “ignores the science and sets up situation blaming,” says Leslie Heinberg, director of Enterprise Weight Management at the Cleveland Clinic.

    “So much of the media portrayal is simply ‘This is a person who eats too much and the cure is simply to eat less or cut out that food’ or something overly, overly simplistic,” Heinberg says.

    Journalists need to build their knowledge of the problem before they can explain it to their audiences. Experts point out that educating policymakers, health care providers and the public about obesity is key to eliminating the stigma associated with having a larger body.

    Weight stigma alone is so physically and emotionally damaging that 36 international experts issued a consensus statement in 2020 to raise awareness about it. The document, endorsed by dozens of medical and academic organizations, outlines 13 recommendations for eliminating weight bias and stigma.

    Recommendation No. 5: “We call on the media to produce fair, accurate, and non-stigmatizing portrayals of obesity. A commitment from the media is needed to shift the narrative around obesity.”

    2. Use person-first language — the standard among health and medical professionals for communicating about people with chronic diseases.

    The experts we interviewed encourage journalists to ditch the adjectives “obese” and “overweight” because they are dehumanizing. Use person-first language, which avoids labeling people as their disease by putting the person before the disease.

    Instead of saying “an obese teenager,” say “a teenager who has obesity” or “a teenager affected by obesity.” Instead of writing “overweight men,” write “men who have overweight.”

    Jenn Lonzer, manager of the Cleveland Clinic Health Library, says using “overweight” as a noun might look and sound awkward at first. But it makes sense considering other diseases are treated as nouns, she notes. Journalists would not typically refer to someone in a news story as “a cancerous person,” for example. They would report that the individual has cancer.

    It’s appropriate to refer to people with overweight or obesity using neutral weight terminology. Puhl wrote that she uses “people with higher body weight” or “people with high weight” and, sometimes, “people with larger bodies” in her own writing.

    While the Associated Press stylebook offers no specific guidance on the use of terms such as “obese” or “overweight,” it advises against “general and often dehumanizing ‘the’ labels such as the poor, the mentally ill, the disabled, the college-educated.”

    The Association of Health Care Journalists recommends person-first language when reporting on obesity. But it also advises journalists to ask sources how they would like to be characterized, provided their weight or body size is relevant to the news story.

    Anthropologist Cindi SturtzSreetharan, who studies language and culture, says sources’ responses to that question should be part of the story. Some individuals might prefer to be called “fat,” “thick” or “plus-sized.”

    “I would include that as a sentence in the article — to signal you’ve asked and that’s how they want to be referred to,” SturtzSreetharan says.

    She encourages journalists to read how authors describe themselves in their own writing. Two books she recommends: Thick by Tressie McMillan Cottom and Heavy: An American Memoir by Kiese Laymon.

    3. Carefully plan and choose the images that will accompany news stories about obesity.

    Journalists need to educate themselves about stigma and screen for it when selecting images, Puhl noted. She shared these four questions that journalists should ask themselves when deciding how to show people with higher weights in photos and video.

    • Does the image imply or reinforce negative stereotypes?
    • Does it provide a respectful portrayal of the person?
    • Who might be offended, and why?
    • Can an alternative image convey the same message and eliminate possible bias?

    “Even if your written piece is balanced, accurate, and respectful, a stigmatizing image can undermine your message and promote negative societal attitudes,” Puhl wrote via email.

    Lonzer says newsrooms also need to do a better job incorporating images of people who have different careers, interests, education levels and lifestyles into their coverage of overweight and obesity.

    “We are diverse,” says Lonzer, who has overweight. “We also have diversity in body shape and size. It’s good to have images that reflect what Americans look like.”

    If you’re looking for images and b-roll videos that portray people with obesity in non-stigmatizing ways, check out the Rudd Center Media Gallery. It’s a collection of original images of people from various demographic groups that journalists can use for free in their coverage.

    The Obesity Action Coalition, a nonprofit advocacy organization, also provides images. But journalists must sign up to use the OAC Bias-Free Image Gallery.

    Other places to find free images: The World Obesity Image Bank, a project of the World Obesity Federation, and the Flickr account of Obesity Canada.

    4. Make sure your story does not reinforce stereotypes or insinuate that overcoming obesity is simply a matter of cutting calories and doing more exercise.

    “Think about the kinds of language used in the context of eating habits or physical activity, as some can reinforce shame or stereotypes,” Puhl wrote.

    She suggested journalists avoid phrases such as “resisting temptations,” “cheating on a diet,” “making excuses,” “increasing self-discipline” and “lacking self-control” because they perpetuate the myth that individuals can control their weight and that the key to losing weight is eating less and moving more.

    Lonzer offers this advice: As you work on stories about obesity or weight-related issues, ask yourself if you would use the same language and framing if you were reporting on someone you love.

    Here are other questions for journalists to contemplate:

    “Am I treating this as a complex medical condition or am I treating it as ‘Hey, lay off the French fries?’” Lonzer adds. “Am I treating someone with obesity differently than someone with another disease?”

    It’s important to also keep in mind that having excess body fat does not, by itself, mean a person is unhealthy. And don’t assume everyone who has a higher weight is unhappy about it.

    “Remember, not everyone with obesity is suffering,” physician Monu Khanna wrote to The Journalist’s Resource.

    5. To help audiences understand how difficult it is to prevent and reduce obesity, explain that even the places people live can affect their waistlines.

    When news outlets report on obesity, they often focus on weight-loss programs, surgical procedures and anti-obesity medications. But there are other important issues to cover. Experts stress the need to help the public understand how factors not ordinarily associated with weight gain or loss can influence body size.

    For example, a paper published in 2018 in the American Journal of Preventive Medicine indicates adults who are regularly exposed to loud noise have a higher waist circumference than adults who are not. Research also finds that people who live in neighborhoods with sidewalks and parks are more active.

    “One important suggestion I would offer to journalists is that they need to critically explore environmental factors (e.g., built environment, food deserts, neighborhood safety, etc.) that lead to disproportionately high rates of obesity among certain groups, such as low-income individuals and racial/ethnic minorities,” Leslie Cofie, an assistant professor at East Carolina University, wrote to The Journalist’s Resource.

    Cofie added that moving to a new area can prompt weight changes.

    “We know that immigrants generally have lower rates of obesity when they first migrate to the U.S.,” he wrote. “However, over time, their obesity rates resemble that of their U.S.-born counterparts. Hence, it is critical for journalists to learn about how the sociocultural experiences of immigrants change as they adapt to life in the U.S. For example, cultural perspectives about food, physical activities, gender roles, etc. may provide unique insights into how the pre- and post-migration experiences of immigrants ultimately contribute to the unfavorable trends in their excessive weight gain.”

    Other community characteristics have been linked to larger body sizes for adults or children: air pollution, lower altitudes, higher temperatures, lower neighborhood socioeconomic status, perceived neighborhood safety, an absence of local parks and closer proximity to fast-food restaurants.

    6. Forge relationships with organizations that study obesity and advocate on behalf of people living with the disease.

    Several organizations are working to educate journalists about obesity and help them improve their coverage. Five of the most prominent ones collaborated on a 10-page guide book, “Guidelines for Media Portrayals of Individuals Affected by Obesity.”

    • The Rudd Center for Food Policy and Health, based at the University of Connecticut, “promotes solutions to food insecurity, poor diet quality, and weight bias through research and policy,” according to its website. Research topics include food and beverage marketing, weight-related bullying and taxes on sugary drinks.
    • The Obesity Society helps journalists arrange interviews with obesity specialists. It also offers journalists free access to its academic journal, Obesity, and free registration to ObesityWeek, an international conference of researchers and health care professionals held every fall. This year’s conference is Nov. 2-6 in San Antonio, Texas.
    • The Obesity Medicine Association represents health care providers who specialize in obesity treatment and care. It also helps journalists connect with obesity experts and offers, on an individual basis, free access to its events, including conferences and Obesity Medicine Fundamentals courses.
    • The Obesity Action Coalition offers free access to its magazine, Weight Matters, and guides on weight bias at work and in health care.
    • The American Society for Metabolic and Bariatric Surgery represents surgeons and other health care professionals who work in the field of metabolic and bariatric surgery. It provides the public with resources such as fact sheets and brief explanations of procedures such as the Roux-en-Y Gastric Bypass.

    For further reading

    Weight Stigma in Online News Images: A Visual Content Analysis of Stigma Communication in the Depictions of Individuals with Obesity in U.S. and U.K. News
    Aditi Rao, Rebecca Puhl and Kirstie Farrar. Journal of Health Communication, November 2023.

    Influence and Effects of Weight Stigmatization in Media: A Systematic Review
    James Kite; et al. eClinicalMedicine, June 2022.

    Has the Prevalence of Overweight, Obesity and Central Obesity Leveled Off in the United States? Trends, Patterns, Disparities, and Future Projections for the Obesity Epidemic
    Youfa Wang; et al. International Journal of Epidemiology, June 2020.

    This article first appeared on The Journalist’s Resource and is republished here under a Creative Commons license.

    Don’t Forget…

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  • Master Your Core – by Dr. Bohdanna Zazulak

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    In the category of “washboard abs”, this one isn’t particularly interested in how much or how little fat you have. What it’s more interested in is a strong, resilient, and stable core. Including your abs yes, but also glutes, hips, and back.

    Nor is the focus on superhuman feats of strength, though certainly one could use these exercises to work towards that. Rather, here we see importance placed on functional performance, mobility, and stability.

    Lest mobility and stability seem at odds with each other, understand:

    • By mobility we mean the range of movement we are able to accomplish.
    • By stability, we mean that any movement we make is intentional, and not because we lost our balance.

    Functional performance, meanwhile, is a function of those two things, plus strength.

    How does the book deliver on this?

    There are exercises to do. Exercises of the athletic kind you might expect, and also exercises including breathing exercises, which gets quite a bit of attention too. Not just “do abdominal breathing”, but quite an in-depth examination of such. There are also habits to form, and lifestyle tweaks to make.

    Of course, you don’t have to do all the things she suggests. The more you do, the better results you are likely to get, but if you adopt even some of the practices she recommends, you’re likely to see some benefits. And, perhaps most importantly, reduce age-related loss of mobility, stability, and strength.

    Bottom line: a great all-rounder book of core strength, mobility, and stability.

    Click here to check out Master Your Core and enjoy the more robust health that comes with it!

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  • Rethinking Diabetes – by Gary Taubes

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    We’ve previously reviewed this author’s “The Case Against Sugar” and “Why We Get Fat And What To Do About It“. There’s an obvious theme, and this book caps it off nicely:

    By looking at the history of diabetes treatment (types 1 and 2) in the past hundred years, and analysing the patterns over time, we can see how:

    • diabetics have been misled a lot over time by healthcare providers
    • we can learn from those mistakes going forwards

    Happily, he does this without crystal-balling the future or expecting diet to fix, for example, a pancreas that can’t produce insulin. But what he does do is focus on the “can” items rather than the “can’t” items.

    In the category of criticism, one of the strategies he argues for is basically the keto diet, which is indeed just fine for diabetes but often not great for the heart in the long-term (it depends on various factors, including genes). However, even if you choose not to implement that, there is plenty more to try out in this book.

    Bottom line: whether you have diabetes, love someone who does, or just plain like to be on top of your glycemic health, this book is full of important insights and opportunities to improve things progressively along the way.

    Click here to check out Rethinking Diabetes, and rethink diabetes!

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    Learn to Age Gracefully

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