women’s health

Mindful Eating and Diabetes

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In our busy day-to-day lives most of us are constantly multi-tasking, especially when it comes to our meals. Often we are eating on the go or in front of our computers, TVs, or phones. Eating with these distractions can mean we aren’t paying attention to our food or the signals our bodies may be sending us. Yet, when we incorporate aspects of mindfulness at meals, or the ability to be in the present moment, we can improve digestion,1 reduce stress, and strengthen our emotional well-being.2,3     Mindful eating may be a particularly powerful tool for diabetes management.    What is Mindful Eating?4,5 Mindful eating is an approach that encourages awareness and presence during meals. It involves: Being present: Focusing on the eating experience without distractions. Recognizing hunger and fullness cues: Working to listen to your body’s signals to determine when to start and stop eating. Savoring each bite: Paying attention to the taste, texture, and aroma of food through activation of each of the five senses. How does mindful eating work for diabetes management?  Mindful eating can assist with diabetes management in several ways.  Enhanced blood sugar control Mindfulness interventions have been shown to improve glycemic control in individuals with diabetes as measured by hemoglobin A1c levels.6,7 By taking time to slow down at meals, you give yourself time to recognize satiety, or fullness, signals. Individuals who have practiced mindful eating have been shown to eat smaller amounts.4 A decrease in portion size could be one possible way that mindfulness helps with glycemic control. One study also found that mindful eating was associated with decreased eating of sweets as well as fasting glucose levels.8  Improved mental health and well-being  Beyond physical benefits, mindfulness can be a powerful tool for improving mental health and well-being. Mindfulness interventions have been shown to reduce stress, depression, and anxiety in individuals with diabetes.6,7,9   Reduced emotional eating  Mindful eating practices can help counteract automatic eating, or eating on autopilot. Mindful eating practices that cultivate eating with awareness and without distractions have been associated with less external and emotional eating4,5   Reduced overeating   One of the benefits of mindful eating is its impact on portion control. Research has shown that after taking part in a mindful eating intervention, participants reported a greater ability to minimize overeating and they ate past satiety less frequently.5 Eating slowly has been associated with eating less at meals4 by increasing feelings of satiety more effectively than when eating meals quickly. Individuals with diabetes who participated in a mindful eating intervention observed a significant increase in mindful observing and nonjudgement of their food behaviors, which can also help reduce overeating.10    Practical Tips for Incorporating Mindful Eating Here are some strategies to help you practice mindful eating in your daily routine: Create a Calm Eating Environment Eat in a quiet, distraction-free setting. Set a pleasant table with utensils and plates that make you feel good about your meal. Start with Small Steps Take a few deep breaths before you begin eating. This practice can also help activate your parasympathetic nervous system, which is the nervous system associated with digestion. Focus on the aroma, texture, and taste of your food.   Use the I Am Aware Mindful Eating Tool   https://www.youtube.com/watch?v=jTpLnDzFDLA&ab_channel=LauraCipulloWholeNutritionandYoga   Chew Thoroughly and Eat Slowly Aim to chew each bite thoroughly before swallowing. Put your utensils down between bites to slow down the pace of eating. Listen to Your Body Pay attention to your hunger and fullness cues. Stop eating when you feel satisfied. You can leave food on the plate and can always eat more when you are feeling hungry again. Consider keeping a Mindful Eating Journal Record your meals and your feelings during and after eating. Reflect on how mindfulness affects your eating patterns and overall well-being.   Combining Mindful Eating with a Balanced Diet To maximize the benefits of mindful eating, combine these practices with a balanced diet that supports diabetes management: Plan balanced meals: Include a mix of lean proteins, healthy fats, and low glycemic index carbohydrates. Monitor your blood sugar levels: Track how different foods and mindful eating practices affect your glucose levels by monitoring your blood glucose levels through a continuous glucose monitor (CGM). Consult with your LCWNS dietitian: Our team consists of Certified Diabetes Care and Education Specialists as well as yoga instructors with extensive experience in both mindfulness and diabetes.   Conclusion Mindful eating offers a valuable complement to traditional diabetes management strategies. By focusing on the experience of eating and being aware of your body’s signals, you can improve blood sugar control, enhance portion control, reduce emotional eating, and enjoy your meals more fully. Start integrating mindful eating practices into your routine today, and experience the positive impact on your diabetes management and overall well-being. For personalized guidance, talk to your LCWNS dietitian who can help you work on mindful eating practices for optimal blood sugar control.    References  Cherpak CE. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integr Med Encinitas Calif. 2019;18(4):48-53. Tapper K. Mindful eating: what we know so far. Nutr Bull. 2022;47(2):168-185. doi:10.1111/nbu.12559 Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011;31(6):1041-1056. doi:10.1016/j.cpr.2011.04.006 Muñoz-Mireles G, Mantzios M, Schellinger JN, Messiah SE, Marroquín E. Mindful Eating as a Tool for Diabetes Prevention and Management: A Review of Potential Mechanisms of Action. Mindfulness. 2023;14(12):2831-2847. doi:10.1007/s12671-023-02236-y Miller CK. Mindful Eating With Diabetes. Diabetes Spectr Publ Am Diabetes Assoc. 2017;30(2):89-94. doi:10.2337/ds16-0039 Hamasaki H. The Effects of Mindfulness on Glycemic Control in People with Diabetes: An Overview of Systematic Reviews and Meta-Analyses. Medicines. 2023;10(9):53. doi:10.3390/medicines10090053 Ni YX, Ma L, Li JP. Effects of mindfulness-based intervention on glycemic control and psychological outcomes in people with diabetes: A systematic review and meta-analysis. J Diabetes Investig. 2021;12(6):1092-1103. doi:10.1111/jdi.13439 Mason AE, Epel ES, Kristeller J, et al. Effects of a mindfulness-based intervention on mindful eating, sweets consumption, and fasting glucose levels in obese adults: data from

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Turkey Chili

Recipes /

  Now that fall is in full swing, hearty bowls of chili are just the thing to keep you warm and toasty. This turkey chili recipe is so satisfying that you'll most definitely not be craving a sweet treat before bed. You can eat this meal without a side or pair it with a cup of cooked pasta, rice, or a baked potato.

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Bone Density and Menopause Explained

Lifestyle /

During menopause, women are advised to take calcium and vitamin D supplements and lift weights, but why is that? It’s because women can experience weakened bones due to the changes in their hormone levels. The main hormone at play is called estrogen. When women go through menopause, estrogen decreases significantly. However, estrogen is critical to the formation of bone. In this blog, we will talk about what estrogen is, how it relates to bone density and menopause, and how you can maintain bone density, even if your estrogen levels have dropped.   What is Estrogen? Estrogen (also referred to as estrone, estradiol, and estriol) is one of the main sex hormones involved in female reproductive processes1. When girls start puberty, estrogen levels increase to give them female characteristics. Throughout their lives, estrogen and progesterone will naturally fluctuate over their menstrual cycles until menopause when their cycles end. At around age 52, women begin to experience symptoms of menopause. Most of the symptoms women experience, like hot flashes, dizziness, heart palpitations, mood changes, and new hair growth, can be explained by a large drop in estrogen2. These symptoms are very noticeable in women, however, an important consequence of low estrogen can go unnoticed. A drop in bone density may only be noticed because of pain or after an injury. While lower than women, men have estrogen as well. Estrogen plays an important role in regulating bone density for men. Bone Density Explained Bone density refers to the amount of calcium and other minerals in the bone3. Bones with more minerals are denser and therefore, stronger and break less. Bones build their density while individuals grow during childhood through early adulthood with peak bone density occurring between ages 25 and 45 in both men and women4. Things that influence bone development include physical activity, calcium and vitamin D deficiencies, and hormones5.   Bone Density and Menopause Naturally, both men and women lose bone density as they age. However, women will lose bone density at a significantly faster rate due to menopause when their estrogen levels decline4. Estrogen levels are tightly correlated to bone density. The main effect of estrogen is to prevent bone breakdown called “remodeling”, a naturally occurring process of the bone life cycle6. Remodeling refers to the process by which old or damaged bone is broken down and new tissue is formed7. However, bone can be abnormally broken down due to nutritional deficiencies in calcium or low estrogen levels. As estrogen levels drop in women, their body increases the rate of bone remodeling7. Without a steady supply of calcium and other minerals, the bones are worn away until they resemble the inside of a sponge. This condition is known as osteoporosis.   What is Osteoporosis? Osteoporosis is a progressive condition in which bones break down faster than they are built. It causes the bones to become weakened and more likely to fracture or break3. Women are more likely to experience osteoporosis because of menopause. Unfortunately, women are at a high risk of developing osteoporosis. Things you can do to decrease your chance of developing osteoporosis include5: Supplementation: Increasing daily calcium and vitamin D consumption is critical to bone formation. Calcium cannot be absorbed into the body without vitamin D, so it is best to take a vitamin with both. Weight-bearing exercises: Exercises that promote good posture and balance are great for increasing bone mass, like weight lifting, walking, running, jumping, and dancing5.   In Summary Women experiencing menopause are at a high risk of developing osteoporosis, a progressive condition that decreases bone density. This process is strongly correlated with the drop in estrogen levels that occur during menopause. While genetic factors play a considerable role in bone density loss, there are a few lifestyle factors that you can incorporate to prevent it from getting too severe, like exercise and supplementation.   Resources Delgado BJ, Lopez-Ojeda W. Estrogen. [Updated 2023 Jun 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Introduction to Menopause. Johns Hopkins Medicine. (2024, March 18). https://www.hopkinsmedicine.org/health/conditions-and-diseases/introduction-to-menopause#:~:text=During%20this%20transition%20time%20before,of%20the%20symptoms%20of%20menopause. Endocrine Society. (2022, January 24). Menopause and Bone Loss. https://www.endocrine.org/patient-engagement/endocrine-library/menopause-and-bone-loss#:~:text=Since%20estrogen%20helps%20prevent%20bones,seen%20in%20women%20experiencing%20menopause 6.6 Exercise, Nutrition, Hormones, and Bone Tissue”. Anatomy & Physiology. Openstax CNX. 2013. ISBN 978-1-938168-13-0. Archived from the original on 10 January 2017. Mayo Clinic Staff. (2024, February 24). Osteoporosis. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968 Khosla, S., Oursler, M. J., & Monroe, D. G. (2012). Estrogen and the Skeleton. Trends in Endocrinology & Metabolism, 23(11), 576–581. https://doi.org/10.1016/j.tem.2012.03.008 Rowe P, Koller A, Sharma S. Physiology, Bone Remodeling. [Updated 2023 Mar 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www-ncbi-nlm-nih-gov.proxy.library.cornell.edu/books/NBK499863/

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Using Compassion To Take The Shame Out Of Overeating

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Shame doesn’t deserve a space on our plates! Yet, feelings of shame and guilt are commonly reported by clients after experiences of overeating. While distinct emotions, with guilt focusing on judging specific behaviors and shame focusing more globally on judging the self,1 both are often involved in overeating occurrences. Understand Why You’re Overeating Overeating, or eating past a point of feeling comfortably satiated, is quite a common experience. At some point in our lives, all of us have eaten past our comfortable point of fullness. Many factors can play a role in overeating, including our emotional state and food restriction. Self-imposed restrictive diets often result in overeating or binge eating episodes.2 When we fail to live up to the unrealistic expectations we set up for ourselves, we can feel guilt and shame.1 Yet, feelings of guilt and shame can also lead to overeating. Shame and guilt have been identified as possible precursors of binge eating and overeating behavior.3 Furthermore, feelings of shame in women have been associated with disordered eating behaviors.4,5 Conversely, self-acceptance is associated with less overeating and binge eating behaviors.5,6 Thus, it is important to prioritize strategies that combat shame associated with our food choices and build self-acceptance. How to Stop Over Eating One powerful tool we have to combat shame associated with overeating is compassion, or kindness towards ourselves. When overeating eating occurs, take a moment to pause, and take a deep breath. Practice the steps outlined below, using compassion to help take the shame out of overeating. Recognize what you are feeling. Acknowledge and recognize what emotions you are feeling, be it shame, guilt, sadness, or frustration associated with overeating. Understand that these feelings are common. Taking time to sit with our emotions, even the uncomfortable ones, can make them feel less overwhelming. Compassionately inquire into what emotions or situations may be driving your desire to overeat. Practice self-compassion by addressing these underlying emotions with kindness and understanding. Practice Mindfulness. Mindfulness can be a great tool to become aware of your thoughts, feelings, and behaviors around food. Observe the feelings you recognized above without judgment. Mindfulness can also allow you to recognize potential emotional triggers for overeating. Challenge negative self-talk. Replace any critical thoughts with compassionate ones. Rather than beating yourself up for overeating, remind yourself that everyone has moments of overeating and it’s okay to be gentle with yourself. Speak to yourself with the same kindness you would speak to a dear friend. Normalize the eating experience. Recognize that overeating can happen to anyone, it does not define your worth or character. Normalize the experience by reminding yourself that it is part of being human and that you are not alone in facing these challenges. Focus on Nourishment. Shift your focus from guilt to nourishment. View food as a source of nourishment and pleasure rather than a source of shame. When it is time for your next eating occasion, be sure to provide your body with appropriate and balanced nutrients. Have a balanced meal with all three macronutrients, protein, carbohydrates, and fat, or a snack with at least two of the macronutrients. If you find that shame makes it difficult to desire to eat, remind yourself that fueling your body adequately can help with overeating occasions in the future. In line with practicing mindfulness, as outlined above, savor your food experience and appreciate the nourishment it provides to the body. Seek Support. Surround yourself with supportive individuals who promote self-compassion and a positive relationship with food. Consider seeking professional help if overeating is causing significant distress or impacting your well-being. The RD team at Laura Cipullo Whole Nutrition + Yoga is here to work through these challenging emotions together! By applying these compassionate approaches, you can gradually reduce the shame associated with overeating and develop a healthier and more positive relationship with food and yourself. References Conradt M, Dierk JM, Schlumberger P, Rauh E, Hebebrand J, Rief W. Development of the Weight- and Body-Related Shame and Guilt Scale (WEB–SG) in a Nonclinical Sample of Obese Individuals. J Pers Assess. 2007;88(3):317-327. doi:10.1080/00223890701331856 Mathes WF, Brownley KA, Mo X, Bulik CM. The biology of binge eating. Appetite. 2009;52(3):545-553. doi:10.1016/j.appet.2009.03.005 Berg KC, Crosby RD, Cao L, et al. Negative affect prior to and following overeating‐only, loss of control eating‐only, and binge eating episodes in obese adults. Int J Eat Disord. 2015;48(6):641-653. doi:10.1002/eat.22401 Burney J, Irwin HJ. Shame and guilt in women with eating-disorder symptomatology. J Clin Psychol. 2000;56(1):51-61. doi:10.1002/(sici)1097-4679(200001)56:1<51::aid-jclp5>3.0.co;2-w Craven MP, Fekete EM. Weight-related shame and guilt, intuitive eating, and binge eating in female college students. Eat Behav. 2019;33:44-48. doi:10.1016/j.eatbeh.2019.03.002 Webb JB, Forman MJ. Evaluating the indirect effect of self-compassion on binge eating severity through cognitive–affective self-regulatory pathways. Eat Behav. 2013;14(2):224-228. doi:10.1016/j.eatbeh.2012.12.005

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The Gentle Power of Low-Impact Exercise for Managing PCOS

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Embracing Wellness: The Transformative Impact of Low-Impact Exercise on PCOS By Lauren Licatesi and Laura Cipullo PCOS is a prevalent endocrine condition that affects women who are of reproductive age. It is typified by a range of symptoms, including irregular menstrual periods, excessive hair growth, acne, and obesity. In addition to these physical symptoms, PCOS is also linked with insulin resistance, increasing levels of androgens (male hormones), and elevated levels of cortisol, also known as the stress hormone. Even though PCOS has no known cure, treatment techniques frequently involve dietary and exercise modifications. Remarkably, research shows that low-impact exercise offers benefits to women with PCOS due to it’s affects of lowering cortisol, androgens, and enhancing insulin sensitivity.   Understanding Cortisol and Insulin in PCOS   There is a complicated connection between PCOS and cortisol, a hormone secreted in response to stress. Elevated cortisol levels have the potential to worsen PCOS symptoms by aggravating insulin resistance and encouraging weight gain, especially in the abdominal region. A research study conducted in 2023, studied the stress hormone cortisol, and the androgen DHEA levels among PCOS and healthy women. They found both cortisol and DHEA to be significantly elevated in PCOS women compared to healthy controls. The elevated level of cortisol and DHEA in PCOS women supports the hypothesis that stress is positively associated with this syndrome. Another defining feature of PCOS is insulin resistance, which is the body’s increased production of insulin in effort to lower the elevated blood sugar levels brought on by cells’ resistance to recognizing the presence of the insulin. Research shows excess insulin can aggravate symptoms like acne and hirsutism (excessive hair growth) by increasing the production of androgens.   The Benefits of Low-Impact Exercise   Walking, swimming, cycling, and yoga are examples of low-impact exercises that can raise the heart rate without overstressing the body. Here is how gentle exercise can benefit women with PCOS.  Lowering Cortisol Levels: Low-impact exercise can assist in stress management and lower cortisol levels. For example, research shows yoga has been shown to reduce stress levels by promoting relaxation, reducing anxiety, and improving mood in infertile patients. This can help regulate the HPA axis and reduce cortisol levels. In contrast to intense physical activities, like HIIT or cardio which can cause a brief increase in cortisol levels, low-impact exercises facilitate relaxation and alleviate stress. However, research also shows that some HIIT workouts may be beneficial for the reduction of insulin resistance and improve cardiovascular health.  Increasing Insulin Sensitivity: Insulin resistance affects up to 70 percent of women with PCOS. Research also shows yoga to be beneficial for improving insulin sensitivity This insulin resistance can contribute to hormonal imbalances, including an elevated LH/FSH ratio. Yoga may help improve insulin sensitivity by decreasing cortisol, reducing inflammation, and improving glucose metabolism. Engaging in regular, low-impact exercise helps the body become more sensitive to insulin. This results in decreased blood sugar levels and insulin production as cells learn to use insulin more effectively to absorb glucose from the bloodstream.  Weight management: Research has found that weight loss has been shown to improve autonomic function (which regulates involuntary body functions) as well as inflammatory patterns (most people with PCOS have elevated levels of chronic inflammation). Even a small amount of weight loss can assist PCOS sufferers better control their menstrual cycles and lessen their symptoms. For people who may be starting from a point of poor fitness or who have joint difficulties, low-impact activities can be an efficient strategy to reach and maintain a healthy weight. Here at LCWNS we recognize weight loss is not always achievable nor is it the primary goal, rather the behaviors should be. Instead, focus on becoming activeand observe how this affects your body.  Improving Mood and Well-Being: Because exercise releases endorphins, it is well-recognized to improve mood. Low-impact exercise can benefit those with PCOS who are more likely to experience anxiety and despair by improving their physical and mental health.   Start with 30 minutes of low-impact physical activity on most days of the week to yield noteworthy advantages. Select enjoyable exercises to ensure you can continue to with movement regularly and without increasing your stress hormones. You can also engage different muscle groups and maintain interest in your workout program by adding variation such as Tai Chi, walking and different forms of yoga.   Low-impact exercise may be a more approach way to ease into a physical fitness routine to manage PCOS and even enhance fertility. Low-impact physical activities such as yoga can be extremely beneficial for both the mind and the physical body.    References:   https://www.sciencedirect.com/science/article/pii/S2213398423001136   https://www.naturesbest.co.uk/pharmacy/polycystic-ovary-syndrome/how-to-lose-weight-with-pcos-and-maintain-your-motivation/   https://pubmed.ncbi.nlm.nih.gov/22808940/   https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2265.2008.03305.x   https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-023-00653-z   https://journals.lww.com/ayuh/fulltext/2023/10020/polycystic_ovarian_syndrome_and_their_management.6.aspx

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