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The One Thing This Doctor Says Is A Game Changer When It Comes To Hormones And Aging – TravelAwaits

Posted: October 4, 2022 at 2:12 am

Hormone changes affect everyone, yet 73 percent of women in the U.S. do not seek medical help for menopause, according to the 2021 State of Menopause Study by Bonafide. These changes are one of the top reasons women come to see me. As a functional medicine doctor, Ive helped women manage this stage of their lives for more than 20 years. Its the visible symptoms that bring them in: night sweats or loss of hair. However, there are silent results of changing hormones that are equally as important to address. Before I explain a solution, I want to walk you through why women experience those symptoms, the different types of symptoms, and finally, what you can do to combat some of the issues.

In typical cases, hormones start to change in your early forties. Most women will feel like they have estrogen dominance symptoms. This is not because they make too much estrogen, but rather their ability to make enough progesterone which counters the effects of estrogen slows down. The symptoms may be heavy, irregular, and painful periods, breast tenderness and moodiness, insomnia, painful sex, vaginal dryness, and loss of libido. Symptoms tend to be worse, especially just before they start their period.

Several years later, usually between 48-52 years old, woman transition to menopause. This is a particularly difficult time as women may start having heavy periods off and on, worsening mood swings, highs and lows with irritability, insomnia, hot flashes, night sweats, weight gain, painful intercourse, vaginal dryness, urinary frequency, loss of libido, hair thinning and loss. Then, when a woman hasnt had a period for a year, she has officially entered menopause.

When it comes to hormone changes, women see me for two specific reasons: feelable and invisible symptoms. Feelable symptoms are the ones you can physically feel. These affect your daily life. They can range from hot flashes to night sweats, insomnia to mood swings, irritability to memory loss, and even weight gain and hair loss.

These are symptoms you cannot feel but greatly impact your life. Hormone changes can wreak havoc on your bones and muscles in the form of osteoporosis or osteopenia, leading to hip fractures which can be life-changing. Your cognitive health can decline as well as increasing fears of memory loss and Alzheimers dementia. You may experience heart disease in the forms of high blood pressure and high cholesterol which are leading causes of strokes and heart attacks. Another silent symptom is an increase in insulin resistance leading to belly fat weight gain and diabetes.

Many women feel they just have to deal with all of these changes. That could not be further from the truth. The information Im about to provide can be an absolute game changer in your life.

Bioidentical hormone replacement, as opposed to synthetic hormone replacement, is using hormones like estradiol, that your body recognizes as biologically identical to the hormones that you naturally make. Synthetic hormones, like the ones found in Premarin, come from a horses urine and are not identical to what your body naturally makes.

The old thoughts that hormones are dangerous for you are based on studies done on synthetic hormones that are bad for you. However, Ive found that bioidentical hormones are recognized by your body and it reacts accordingly.

I use specialized testing to look at how a woman is breaking down estrogen. The goal is to make sure her body can process the hormones properly. The next step is to balance hormones using bio-identical estrogen, progesterone, and testosterone. Once a balance is established, there is lab testing before and during to make sure the dosage is correct. Of course, I have follow-up visits to make sure symptoms have improved. When you combine all this together, not only do you not have to live with these menopause symptoms, but you can safely navigate this period of your life and improve longevity and vitality for years to come.

If hormone replacement therapy is done properly, it can reduce the risk of heart attacks, strokes, Alzheimers dementia, and broken hip bones. Not to mention improving quality of life, improving libido, vaginal dryness complaints, insomnia, hot flashes/night sweats, mood stabilization and decreasing risk of depression.

Clinical trials, including Heart and Estrogen/Progestin Replacement Study I and the Womens Health Initiative, have shown that conventional hormone replacement results in increased thrombotic events, an increased risk of breast cancer, and dementia. However, biodentical hormone therapy used by functional medicine doctors do not carry these increased risks.

Using transdermal creams or patches or bioidentical estrogen hormones and progesterone, not progestin, does not afford the same risks. This is why current and more advanced hormone replacement therapy is safer.

I have found additional ways to help my patients navigate their changing hormones. However, you would want to consult your doctor if you have any questions about trying these yourself.

In addition to bioidentical hormone replacement therapy, there are things you can do to limit your symptoms and yes, it does start with your diet. I recommend limiting your processed foods. Essentially, this is anything that comes out of a box or a bag. Try to eat about 3 to 4 cups of vegetables, 1 to 2 servings of fruit, healthy fats, and proteins every day.

Get a good nights sleep, exercise, and make sure you incorporate self-care, like a bath, sauna, or massage to alleviate stress. I also recommend taking magnesium, taurine, NAC, and B complex vitamins to help mitigate some symptoms.

You can help your bone density by doing weight-bearing exercises or joining a club called OsteoStrong. There are some supplements I recommend like Ossopan MD. Its a highly absorbable form of calcium plus essential minerals that you can get from a functional medicine doctor along with Vitamin K2 and D3.

If youre concerned about heart disease, you should limit simple sugars, basically anything white like bread, pasta, candy, and ice cream. The foods I recommend are whole food oils like avocado and olives, proteins, and foods found in the Mediterranean diet. I will also recommend Omega-3 fatty acids, magnesium, CoQ10, niacin, bergamot, berberine, alpha lipoic acid, and taurine based on a specialized lipid study. HITT workouts and intermittent fasting can also help lower your risk for heart disease. Always consult with your doctor first.

The final invisible symptom I would like to address is cognitive decline. In addition to exercise and sleep, I highly recommend Grain Brain by Dr. David Permutter. You can also find other suggestions in my previous article about improving cognitive function.

Hormone changes are inevitable. I strongly recommend arming yourself with information and asking lots of questions. You may have to live with changing hormones, but that does not have to adversely change your life.

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The One Thing This Doctor Says Is A Game Changer When It Comes To Hormones And Aging - TravelAwaits

What To Know About Perimenopause, And How To Manage Symptoms Once They Kick In – The Zoe Report

Posted: October 4, 2022 at 2:12 am

A few months ago, a friend of mine in her early 40s said she was having hot flashes, mood swings, and a lower sex drive. She wondered if she could be experiencing symptoms of menopause. Youre too young, I thought. But, as it turns out, shes not. After speaking to her OB/GYN, my friend realized she is experiencing perimenopause symptoms of menopause without actual menopause (which is marked by a year without a menstrual cycle). She learned it can start as early as your mid-30s (though mid-40s is more common).

It turned out my friend wasnt alone in her surprise and lack of knowledge of this hormonal phase. Earlier this year, Bonafide, a wellness company that makes non-prescription products to help alleviate common health issues in women, came out with their Second Annual State of Menopause Survey. The goal was is to shed light on the need to destigmatize talking about menopause and perimenopause for that matter. The company surveyed more than 2,000 women ages 40 to 65 about various menopausal-related things, from their knowledge about the process to their general feelings and sentiments surrounding it.

Twenty-five percent were not aware of when perimenopause typically starts while 31% did not know their treatment options. In addition, just 28% knew how to care for themselves during perimenopause before it started.

Ahead, womens health experts weigh in and unpack what, exactly, perimenopause is and how you can best be prepared for it.

Perimenopause begins years before actual menopause, OB/GYN Kecia Gaither, tells TZR in an email. It reflects a period of time when the ovaries begin to gradually make less estrogen and when no more eggs are released by the ovaries. Perimenopause ends when women have gone a year without having a menstrual cycle. She also says its important to note that each woman is different and, as such, perimenopause will occur at different ages. However, in general, perimenopause typically begins for a woman in her 40s. Again, this transition period varies from woman to woman from months in some to a decade or so in others.

Dr. Sherry Ross, womens sexual health expert, and author of she-ology and she-ology the she-quel, agrees. This hormonal change typically happens within a couple years of menopause, which usually happens around age 51, she tells TZR in an email. But for some, it can happen much earlier. Every decade brings about some emotional and physical change, but for women, the decade of ones 40s may pack the biggest punches of all.

Echoing Gaither, Ross says that every woman will experience perimenopause differently, including when the hormonal storm begins. There is also evidence that women who smoke, have a family history of early menopause, undergo treatment for cancer with chemotherapy or radiation, or have a hysterectomy (without removing the ovaries) may experience perimenopause earlier than other women, she explains.

Symptoms of perimenopause are similar to menopause, so you may wonder what the difference is. Perimenopause is a transitional period before and after a woman is still menstruating, but beginning to experience symptoms, Dr. Tamika K. Cross, OB/GYN and pH-D Feminine Health advisor, tells TZR in an email. While menopause is defined as 12 months without a menstrual cycle.

Ross says symptoms may include:

And not every woman will have symptoms, Cross says. This just varies with genetics, but more often than not, there are at least a few of the symptoms experienced, although the severity may vary.

Gaither says diagnosis of perimenopause is made clinically by presenting symptoms and getting your hormonal levels (FSH) checked. Although there is no treatment, per se, she says there are many options to help alleviate symptoms.

It depends on each womans specific situation and medical history, Cross explains. Its important to talk with your doctor to see what options are best for you. Ross also points out that different symptoms will require different treatments.

That said, there are some avenues to explore for specific concerns. For instance, for heavy and irregular periods, The best treatment for this tends to be with hormones, such as low-dose oral contraception (as a way to control erratic periods), says Ross. Experiment with different pills in order to find the one with the least side effects. Other options include cyclic progesterone, IUDs with progesterone, hormone replacement therapy (HRT), and non-hormonal alternatives, such as acupressure and herbal therapy. Ross says your healthcare provider can explain the ins and outs of these, and what may work best for you.

For the dreaded hot flashes, Dressing in layers and staying in cool temperatures are the first steps in dealing with hot flashes, explains Ross. Air conditioning is your friend! Plan ahead. Bring a cooler with ice for your hands or feet. If you know that hot beverages, spicy foods, red wine, and hot climates bring on hot flashes, avoid them (if possible). And she says herbal remedies (more on those below) may include black cohosh and other traditional Chinese medicine. Acupressure may help with mild hot flashes, as well, she adds.

For mood swings, Antidepressants are effective in controlling depression, anxiety, and panic attacks, and a therapist may also give added support, says Ross. And, of course, exercise, the elixir to all. When you exercise, theres a natural release of mood-boosting endorphins and serotonin, the feel-good hormones that your body can naturally produce.

For those experiencing low sex drive, low libido, and/or vaginal dryness, Testosterone therapy may be helpful for a low libido, says Ross. For help with vaginal dryness, lubricants (such as KY and extra virgin coconut oil) are a good and affordable investment. Sometimes, once you gain control of the annoying hot flashes, irregular bleeding, and emotional distress of perimenopause, sexual interest is regained and your libido is rescued. She also points out that there is an FDA-approved medication called Addyi, known as the pink pill for women. It works on neurotransmitters in the brain, including serotonin, dopamine, and norepinephrine, all found to be involved with sexual desire.

When it comes to trying to combat perimenopause or at least manage its effects better a great initial plan of attack against symptoms is with a thoughtful and healthy lifestyle. A well-balanced, and colorful, diet of fruit, vegetables, whole grains, and nuts and a limited amount of saturated fats, oils, sugar, and dairy will help, says Ross. Drinking water, warm or hot, helps relax the uterine muscles, too. In fact, drink as much water as possible, 2-3 liters a day, to help minimize water retention and bloating. She adds that you can also try consuming water-based foods, including berries (strawberries, blueberries), celery, cucumber, lettuce, and watermelon. Adding ginger to hot water is another useful remedy, she says. And find an exercise routine that will keep you interested well beyond this perimenopausal period, too.

If diet and lifestyle changes dont curb the symptoms of perimenopause, Ross says there are some safe alternatives to help you get through your day. There are many scientifically studied herbs and vitamins that can help manage the symptoms, so you can avoid prescription medications given to you by your healthcare provider, she explains. Passion flower extract, chasteberry, royal jelly, ashwagandha, and maca root are some of the more researched herbs that can actually improve your symptoms and life. She notes that herbs are not FDA-approved like pharmaceutical medications, but that using a well-regulated manufactured herbal supplement can achieve the same effects as prescription medication. And they will safely treat hormonal unrest caused by perimenopause, she adds. Vitamins are important, too. Ross suggests taking calcium, vitamins E and D, thiamine, magnesium, and omega 3-fish oil to help relieve the period bloat and swelling.

Getting a good nights sleep is imperative, too. Hot flashes can mess with ones sleep patterns, Ross explains. First and foremost, avoid excessive caffeine and alcohol (if you dont care to give it up entirely). Seriously, consume your favored vices in moderation. Theyre not bad, per se its just better to have less. She recommends one large cup of coffee in the morning and not more than three to four alcoholic beverages a week (if at all). Set a regular bedtime, limit your liquids after dinner (so you need not take a midnight bathroom break), and try a warm bath before bed, she adds. And is your mattress comfortable and supportive? If not, make it so. Lastly, put your electronic devices (phone included) far from your night table. You dont need the lure (or the light) of them at bedtime.

And acupuncture is another way to manage perimenopauses symptoms. This ancient Chinese treatment for maintaining health and vitality by balancing energy flow works for many medical conditions, says Ross. For women especially, headaches, lower back pain, and menstrual cramps are helped through acupuncture. Even though the studies are not conclusive, hot flashes and heart palpitations may improve with acupuncture treatment, too.

But in addition to the above, getting psychological support and reassurance from others is also key. Sometimes, what we need most is a thorough understanding of exactly what is happening physiologically, if only to realize that what were going through is completely normal, says Ross. Therapy and support groups are often helpful in navigating this hormonal obstacle course.

Lastly, Ross says that women in their 40s (give or take) who are experiencing unusual hormonal symptoms need to find a healthcare provider to help them navigate the changes caused by perimenopause. There are simple treatment remedies, along with reassurance, that these are natural symptoms that need to be taken seriously not just by the patient, but also by the healthcare provider.

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Dietary Supplements for Weight Loss – Consumer – National Institutes of …

Posted: October 4, 2022 at 2:11 am

The proven ways to lose weight are eating healthful foods, cutting calories, and being physically active. But making these lifestyle changes isnt easy, so you might wonder if taking a dietary supplement thats promoted for weight loss might help.

This fact sheet describes whats known about the safety and effectiveness of many ingredients that are commonly used in weight-loss dietary supplements. Sellers of these supplements might claim that their products help you lose weight by blocking the absorption of fat or carbohydrates, curbing your appetite, or speeding up your metabolism. But theres little scientific evidence that weight-loss supplements work. Many are expensive, some can interact or interfere with medications, and a few might be harmful.

If youre thinking about taking a dietary supplement to lose weight, talk with your healthcare provider. This is especially important if you have high blood pressure, diabetes, heart disease, liver disease, or other medical conditions.

Weight-loss supplements contain many ingredientslike herbs, fiber, and mineralsin different amounts and in many combinations. Sold in forms such as capsules, tablets, liquids, and powders, some products have dozens of ingredients.

Common ingredients in weight-loss supplements are described below in alphabetical order. Youll learn whats known about whether each ingredient works and is safe. Figuring out whether these ingredients really help you lose weight safely is complicated, though. Most products contain more than one ingredient, and ingredients can work differently when theyre mixed together.

You might be surprised to learn that makers of weight-loss supplements rarely carry out studies in people to find out whether their product works and is safe. And when studies are done, they usually involve only small numbers of people who take the supplement for just a few weeks or months. To know whether a weight-loss supplement can help people lose weight safely and keep it off, larger groups of people need to be studied for a longer time.

Ephedra (also called m hung) is a plant containing substances that can stimulate your nervous system, increase the amount of energy you burn, increase weight loss, and suppress your appetite. In the 1990s, ephedra was a popular ingredient in dietary supplements sold for weight loss and to enhance athletic performance. In 2004, the U.S. Food and Drug Administration (FDA) banned ephedra in dietary supplements, concluding that it isnt safe. Ephedra can cause nausea, vomiting, anxiety, mood changes, high blood pressure, abnormal heartbeat, stroke, seizures, heart attack, and death.

The FDA is the federal agency that oversees dietary supplements in the United States. Unlike over-the-counter and prescription drugswhich must be approved by the FDA before they can be solddietary supplements dont require review or approval by the FDA before they are put on the market. Also, manufacturers dont have to provide evidence to the FDA that their products are safe or effective before selling these products.

When the FDA finds an unsafe dietary supplement, it can remove the supplement from the market or ask the supplement maker to recall it. The FDA and the Federal Trade Commission can also take enforcement action against companies that make false weight-loss claims about their supplements; add pharmaceutical drugs to their supplements; or claim that their supplements can diagnose, treat, cure, or prevent a disease.

Weight-loss supplements, like all dietary supplements, can have harmful side effects and might interact with prescription and over-the-counter medications. Many weight-loss supplements have ingredients that havent been tested in combination with one another, and their combined effects are unknown.

Tell your healthcare providers about any weight-loss supplements or other supplements you take. This information will help them work with you to prevent supplement-drug interactions, harmful side effects, and other risks.

Fraudulent and adulterated productsBe very cautious when you see weight-loss supplements with tempting claims, such as "magic diet pill," "melt away fat," and "lose weight without diet or exercise." If the claim sounds too good to be true, it probably is. These products might not help you lose weightand they could be dangerous.

Weight-loss products marketed as dietary supplements are sometimes adulterated with prescription drugs or controlled substances. These ingredients wont be listed on the product label, and they could harm you. The FDA puts out public notifications about tainted weight-loss products.

Interactions with medicationsLike most dietary supplements, some weight-loss supplements can interact or interfere with other medicines or supplements you take. If you take dietary supplements and medications on a regular basis, be sure to talk about this with your healthcare provider.

Weight-loss supplements can be expensive, and they might not work. The best way to lose weight and keep it off is to follow a healthy eating pattern, reduce calories, and exercise regularly under the guidance of your healthcare provider.

As a bonus, lifestyle changes that help you lose weight might also improve your mood and energy level and lower your risk of heart disease, diabetes, and some types of cancer.

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Diet Forum – Weight Loss Center

Posted: October 4, 2022 at 2:11 am

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Rim width explained for road bikes, mountain bikes and gravel bikes – BikeRadar

Posted: October 4, 2022 at 2:11 am

One of the most significant trends in road bike, mountain bike and gravel bike design has been the move to ever-wider tyres. Thats resulted in an increase in wheel rim widths too, because theres a need to support the wider tyres properly to ensure they perform optimally and safely.

The improved accessibility of carbon rims, in place of alloy, has helped enable the increase in rim widths by reducing the weight and increasing the strength of the material required to make a rim wider.

Heres everything you need to know about rim width.

Key measures are the rims outer width, its inner width and its depth. Enve

The width of a bicycle wheel rim is the distance across the rim from edge to edge. Thats as opposed to the depth, which is the distance measured from the outer circumference to the inner circumference of the rim.

Rim width is usually quoted as two figures:

Its worth noting that some aero rims (mainly seen in road bike wheels) bulge out further lower down the rim profile. In these wheels, the overall external rim width will be greater than the external rim width at the tyre bead.

The internal rim width (in the position where the tyre beads sit) is where official measurements for tyre compatibility and safety are taken, and are the vital measurements to pay attention to.

Rim and tyre width both have a significant effect on tyre profile. Katherine Moore / Immediate Media

There are a number of reasons why rim width is important.

Firstly, it determines which tyre sizes will fit safely.

As a general rule, a very wide tyre on a narrow rim will be unstable thanks to inadequate support for the sidewalls and large air volume.

Similarly, mounting a tyre that is too narrow for a wide rim risks insecure fitting and damage to the rim if you strike an object as you ride.

Rim and tyre widths are determined by the ETRTO (European Tyre and Rim Technical Organisation), with a range of sizes that are deemed safely compatible. You should never ride a wheel and tyre combination outside of the safe range.

Although most wheel makers publish both internal and external rim width measurements, its the internal width that is most important when it comes to safe compatibility with tyres.

In general, a tyre will be wider than the visible external rim, but there are limits to how much wider it can be before it falls outside the safe range.

That said, there are examples of external rim widths that measure wider than the widths of the tyre, while remaining safe. This is usually in pursuit of maximising aerodynamic efficiency.

Wider rims are a trend in both road and mountain bikes, assisted by the use of carbon fibre. Alex Evans / Our Media

Rims have become a lot wider in recent years, with some road bike rims having an internal width of around 25mm or more, whereas 17mm or even narrower was a more usual width a few years ago.

External rim widths have also grown in tandem. External widths of 28mm or more are now common, and aero rims designed for maximum efficiency may be significantly wider still.

Hunts 60 Limitless Aero Disc wheelset has rims with an external width of 34mm, for example.

Theres been a similar expansion in the width of mountain bike wheel rims, with some as wide as 40mm across the rim bed.

Wide internal rim width can plump 28mm tyres up to over 30mm. Simon von Bromley / Our Media

As rim widths grow, the real width of a mounted tyre may increase too.

Most road bike tyres and gravel tyres are now designed around an ETRTO standard rim with a 19mm internal width, meaning they should measure true to their stated size on such rims.

Using rims with an internal width greater than 19mm will therefore see the inflated width of those tyres increase in tandem.

A nominally 700 x 28c road bike tyre may actually measure around 30mm wide on rims with a 21mm internal width, for example.

This results in the volume of air contained in the tyre being significantly larger. For example, a 700 x 28c tyre will contain around 15 per cent more air when stretched to a 30mm width than at 28mm on a narrower rim.

Actual tyre width varies significantly with rim width. Enve

You can also get the extra volume without the additional weight a nominally wider tyre would bring.

In turn, that means that tyre pressure can be lowered because the weight of the bike and rider is supported over a larger surface area.

Road riders in particular typically run much lower tyre pressures than they did a few years ago, because doing so can bring benefits in comfort and rolling resistance.

The effect is less pronounced with mountain bike tyres, which have much larger air volumes already. Incremental increases in rim and tyre width lead to proportionately less increase in the air volume in the tyre, although there are other effects of increased rim width, as described below.

Vernier calipers enable you to measure the internal and external width of your rims accurately. Russell Eich / Immediate Media

There are two widths to measure: the internal width and the external width. The internal width is more important for the safety of the wheel-tyre interface, while the external width is significant for frame clearance, aerodynamics and brake compatibility (if youre running rim brakes).

Typically, wheel makers will quote rim width on spec sheets for their wheels.

If not, to get an accurate measurement of rim width, you need a set of Vernier calipers. These can measure the width of your rim precisely, either digitally or with a scale embossed on the caliper.

There are two sets of jaws to Vernier callipers and you use the main outside-facing ones to measure the rims outer width and the smaller inward-facing ones to measure the internal width.

You can also get a rough estimate, down to around a millimetre, using a ruler to eyeball the rim width.

Many brands have guides to help you match rims and tyes. Continental

There are various online resources you can refer to, including Schwalbes guide to recommended tyre widths for different rim widths. Other tyre makers, including WTB, have similar charts and most wheel makers will also provide a recommended tyre width range for their wheels.

Mountain bike tyres can usually be a little wider relative to the rim width than road bike tyres, because they have more inherent structural rigidity.

These recommendations will be based on the ETRTOs recommendations, and should always be adhered to.

There are no hard and fast rules when it comes to the ideal rim width. Matthew Loveridge / Immediate Media

Theres no one answer to this question, but it will depend largely on the kind of riding you want to do, and the experience you want to have from your wheel and tyre combination.

As weve mentioned above, rims have become progressively wider over the last few years.

In general, modern road bike rims are between 19mm and 25mm wide, whereas mountain bike rims are between 25mm and 35mm wide. Gravel bike wheel rims are towards the top end of the range for road bikes.

Wider rims can lead to better aerodynamics for road bike wheels. Hunt

Wider rims can offer a more rounded, less light-bulb-esque tyre shape that can improve handling. They can also offer aerodynamic advantages, because a wider rim is typically better able to recapture the airflow from the tyre and help reduce turbulence.

The main drawback of wider rims is that, all else being equal, they tend to be heavier than narrower ones. Though the performance benefits generally outweigh the negatives created by that increased weight, it may be something to consider.

If your tyres are towards the upper end of the spectrum 28mm or above for road tyres, 42mm and above for gravel tyres and 2.6in and above for mountain bike tyres your rim width should be wider for optimum tyre support.

You also need to consider your frames clearance. A wide tyre on a wide rim may push how much space there is between the frame and the perimeter of the tyre.

HED was an early advocate of wider rims for road bike wheels. Steve Sayers / Our Media

Opinions on rim width have changed significantly over the last few years. So whereas 17mm or narrower was a typical internal rim width eight or 10 years ago, 19mm is now a more usual starting point, and many road bike wheels now have much larger internal widths.

HED was the first brand to promote the benefits of wider rims and we remarked on the 23mm external width of its HED Ardennes wheels and the ancillary benefit of better aerodynamics and lower tyre pressures as long ago as 2008.

It took more than 10 years for the mainstream to catch on, but wide rims are now a feature of wheels from almost every wheel maker. For example Zipps wheels typically have 23mm internal width rims and ENVEs go as wide as 25mm internal.

A wide rim may mean the side knobs are not positioned to provide optimal cornering grip. Jack Tennyson / Our Media

As with road bikes, theres been a trend towards wider rims on mountain bike wheels.

With hard turns under compression a feature of mountain biking, the ability of wider rims to provide a less light-bulb-shaped tyre profile and reduce the tendency of the tyre to deform when turning is the key reason, just as with road bikes.

Older mountain bike wheelsets tended to come with 25mm internal width rims, but this has increased to 30 or 35mm internal in many modern mountain bike wheelsets.

Note that whereas mountain bike tyre widths are usually expressed in inches, rim widths are given in millimetres.

There are a couple of issues with going ever-wider though.

First, wider rims may lose rigidity over narrower ones because theres more material between the point of attachment of the spokes and the rims edge. That potentially makes the rim more prone to damage.

Weight also increases. Thats less of an issue with carbon rims, which can be built stronger for a given width, while still being lighter than alloy, which is a driver of the trend for carbon wheels in mountain biking in particular.

A tyre will deform less under cornering load if its supported by a wider rim. Elite Wheels

Secondly, as rim width increases, the tyre profile becomes more flat, so theres more of the tyres tread in contact with the ground. Thats great for straight-line grip, but means the knobs on the edge of the tyre designed to give you cornering grip arent there when you do make a turn, so your ability to turn at may speed actually decrease.

The Zipp 3Zero Moto wheels rim is designed to flex under asymmetric load. Zipp

Zipp makes a benefit of the decreased rigidity of wider rims with its 30mm internal-width 3Zero Moto wheelsets rims. These have a single-wall carbon rim (meaning it doesnt have a hollow mid-section, as many other rims do) and are designed to flex under cornering load. This results, Zipp says, in less chance of rim and tyre damage, greater traction and a smoother ride, among other benefits.

The wider tyres typically fitted to 650b wheels mean rims are usually wider than 700c gravel wheels. Katherine Moore

As with mountain bikes, gravel bike wheels have to cope with high loads on uneven surfaces. Gravel bike tyres are wider than road bike tyres, so considerations of tyre-wall support lead to wider rims than on road-going wheelsets.

Although many gravel bikes come fitted with road-going wheelsets, its increasingly likely they will have gravel-specific wheels with wider rims.

Mavics Allroad gravel wheels, for example, have rim widths between 22mm and 25mm depending on the model, with many of the latest gravel wheels from most brands sitting around the 25mm mark.

650b gravel bike wheel rims tend to go even wider, to better support the wider tyres typical with this wheel size. For example, ENVEs G-series wheels are 23mm internal width in 700c, but 27mm internally in 650b size.

Hookless rims can be lighter and cheaper, but they require precise tolerances. Warren Rossiter / Our Media

Carbon bicycle rims are increasingly going hookless, with a straight profile to the edges of the rim rather than having a rounded hooked section at the top edge to help retain the tyre.

In a hookless rim, a close fit between the rim and the tyre holds the two together and prevents the tyre from popping off the rim.

This relies on precise tolerances in making the rim and the tyre, which havent always been the case in the past.

Although hookless rims are only compatible with tubeless tyres, some wheel brands are known to specify which tyres will work with their hookless rims and dont recommend using tyres other than these. Some tyre makers will also stipulate that their tyres should only be used on hooked rims.

A hookless rim has a straight-edged profile to the rim. Hunt Bike Wheels

The main advantages of hookless rims are that they can be made lighter, and theres less manufacturing complexity, which can make them cheaper.

The tyre-to-rim interface may also be smoother, which some manufacturers cite as an aerodynamic advantage to hookless rims.

Hookless rims are easier to use in mountain bike wheels, where tyre pressure is a lot lower than with road wheels. At higher road wheel pressures, there is a greater risk of the tyre separating from the rim, particularly if hitting an object at speed, which could result in explosive loss of pressure, damage to the rim and a crash.

ENVE is one of many brands that now use hookless rims for their road bike wheels. Warren Rossiter / Our Media

Brands such as Zipp and ENVE, who have introduced hookless beads on many of their road bike wheelsets, recommend a maximum tyre pressure (typically 72.5psi / 5 BAR or less), which is much lower than has been typically used by road cyclists in the past.

This gives headroom for sudden increases in tyre pressure seen when the tyre is compressed by hitting objects, as described above, and helps prevent blow-offs.

The trend to wider rims for road bike wheels helps here, because you dont need to run such high pressures for the same support.

For optimum performance and safety, then, its important to pay close attention to wheel manufacturers recommendations for compatible tyre sizes and pressures.

For more information and advice, on topics such as silencing noisy disc brakes and repairing punctured tubeless tyres, check out our workshop hub page.

See more here:
Rim width explained for road bikes, mountain bikes and gravel bikes - BikeRadar

Cleveland Bridge has reopened to two-way traffic, under an 18-tonne weight limit | Building Control Services | Bath & North East Somerset Council…

Posted: October 4, 2022 at 2:11 am

Traffic signalsandlocal traffic managementhave been removed from Cleveland Bridge,whichnowhas aweightmonitoring system in place.ANPRcameras have also been installed to capturethe details ofanyvehiclesin breach of the weight limit.

Over the past few weeks engineershaveinstalledthemonitoring systemwhich will provideongoing confidence that thebridge remains safeasit isbrought back into service.

It followsarecommendation fora staged approach toreopening theGrade II* listedbridge. Initially the 18-tonne temporary load restrictionwillremainandif monitoring showsthereareno issues the bridge could technically and safely open to normal traffic loads of 44 tonnes.Apassive support systemcould be designed to provide longer term surety.

Councillor Manda Rigby, cabinet member for Transport, said: As ever, our prime motivation in doing these works on the historic bridge is to ensure that safety comes first. Iam pleased to see that it is now possible to open to two-way traffic with an 18 tonne weight limit, the traffic signalswereremoved on Sundayevening, andmonitoring and enforcement equipment has been fitted.

Thebridge load will becloselymonitoredand wehave installedANPR camerasto capture the details ofany vehiclesbreachingtheweight restriction.Drivers that do flout the restriction are being warned that they could face prosecutionbroughtby Trading Standardsor the Police or via a Fixed Penalty Notice. It is a criminal offence to contravene a traffic regulation order.

Anyone using the bridgewill still see some final masonry works going on now the scaffold has been taken down as part of its refurbishment andI reallywant to thank businesses and residents living on andnear Cleveland Bridge for their patience during this complex refurbishmentofa 200-year-old structure.

Over the spring and summer engineers carried out careful and detailed assessments,as well as further computer modelling,following the discovery of unexpected corrosion in hanger bars at the start of year. More accurate informationon the degree of section loss to the worst affected group of bars became available using castings of the bars.

A detailedreportsaidan intelligent monitoring systemwouldallow the structure to be brought back into service following a period of monitoring under test loads.

Using the monitoring system would provide early detection of the onset of changes in the characteristic fingerprint response of the structure and enable the introduction of control measures to ensure public safety in a considered, timely and measured way.

Masonry works,which couldnt be completed while scaffolding wasin place,will continue underneaththe bridge for a number of weeks and the contractors works compound will be scaled back.

ENDS

The Police and Trading Standards have the power to enforce weight restrictions, however there is no statutory duty to take enforcement action and they may not have the resource to do so.

It is a criminal offence to contravene a TRO [section 5 of the Road Traffic Regulation Act 1984].

A person guilty of an offence is liable on summary conviction to a fine not exceeding level 3 on the standard scale (1,000) [Road Traffic Offenders Act 1988, sections 9 & 33(1), and Schedule 2, Part I].

It is also subject to the fixed penalty regime [Road Traffic Offenders Act 1988 , section 51, and Schedule 3].

Generally, enforcement is by the police, though there are a small number of local areas where the police enforce alongside local Trading Standards. Trading Standards are generally unable to enforce effectively alone because, unlike the police, they cannot stop vehicles, get instant replies from DVLA on owner details, or issue on the spot fines (fixed penalties).

However, enforcement can involve the use of ANPR (automatic number plate recognition) cameras, vehicle stops and checks and working with local companies and drivers to educate them on permitted routes.

Link:
Cleveland Bridge has reopened to two-way traffic, under an 18-tonne weight limit | Building Control Services | Bath & North East Somerset Council...

Fed state vs. fasted training: The pros and cons for women, according to 2 top doctors – Women’s Health UK

Posted: October 4, 2022 at 2:11 am

One of the most common beliefs on fasted cardio is that by exercising on an empty stomach, youre more likely to burn fat. This is, theoretically, true. A meta-analysis of 273 people compared fasted cardio to fed cardio and found that those who did fasted cardio burned more fat, but as mentioned in our fasted cardio guide, this is purely an acute effect. In other words, you may burn more fat during fasted cardio, but it wont affect your body composition in the long run.

This has also been scientifically proven. One study compared 10 women who did fasted cardio every day for four weeks to 10 women who had a shake before exercising, and the results showed no difference in fat loss between the two groups.

Another study found that over a 24-hour period, the rate of fat burn could actually be slightly higher when training in a fed state compared to after fasting.

Now, much of what weve touched upon so far relates to fat burning, so what if thats not your goal? Well, training in a fed state could also be better for your hormones and athletic performance, particularly as women. This is something Renee McGregor, a sports dietitian, and Dr Stacy Sims, a female physiology expert and author of ROAR, are keen to set straight, so we caught up with them for everything you need to know.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Before we go any further, were not saying you need to totally throw in the towel on fasted cardio. If done safely (which well come onto further down), there are some benefits. Its efficient, for one, and it may well be better for those of who you often feel nauseous if you eat prior to a workout (one study proved that this is more likely to occur on a full stomach).

Doing too much intense fasted cardio, however, could cause your hormones to go haywire. The source of this is an increased sensitivity to low energy availability (i.e. when you deny your body of an important fuel source) compared to that of males. Kisspeptin is a neuropeptide responsible for sex hormones and endocrine and reproductive function, Dr Sims explains.

It plays a significant role in maintaining healthy glucose levels, appetite regulation and body composition. Women have two areas of this in their hypothalamus their brain whereas men have one, so women have a greater sensitivity to changes in their energy balance. This energy balance is disrupted through fasted cardio, as your brain perceives a deficiency in nutrients. Indeed, one study found that fasting decreases the production of kisspeptin, thereby disrupting the release of estrogen and progesterone the two key female reproductive hormones.

Adding exercise into the equation exacerbates a hormonal imbalance further. Firstly, stress hormones like cortisol rise even higher, Dr Sims adds. As you keep increasing that stress with exercise, it reduces your ability to relax. Your thyroid activity is depressed, the key hormone for regulating menstrual cycles; the luteinising hormone (LH) starts to lose its daily pulse and this messes with your menstrual cycle.

Your body also starts storing more belly fat. Now youre facing disrupted menstrual cycles, higher anxiety and stress, impaired performance and often weight gain. Additionally, fasting kicks up the sympathetic (a.k.a. fight or flight) drive in women, producing more anxiety, a greater risk of depression, and impaired sleep patterns (a significant reduction to REM, Rapid Eye Movement, and SWS, Slow Wave Sleep, the two patterns responsible for mental and physical growth and reparation) which can be detrimental to your hormonal health, performance, wellbeing, and body composition.

McGregor adds that your cortisol levels are naturally highest in the morning, so by adding stress to your body and training at a high intensity without any fuel (note the use of high low-intensity fasted cardio may well be beneficial for you, more on that to come), your cortisol levels could become chronically high. Not the one.

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Its not just your hormones that could do with safeguarding, either. While some studies on fasted cardio (albeit on men) have shown that fasted cardio could be beneficial for athletic performance in endurance training (since practicing fasted cardio in the long-term can lead to chronic molecular adaptations that mean your body learns to use fat for fuel when it runs out of glucose from food), fasted cardio could be the reason youre not building strength or muscle mass.

If women train fasted, theyre more likely to tap into lean muscle as an energy source as the body is trying to conserve all fat and carbohydrate stores for critical reproductive functions, Dr Sims tells WH. Sure enough, a study on the livers of mice after intermittent fasting showed that the livers of male mice stopped producing energy storage molecules, whereas the livers of the females made use of all of their available resources, including muscle, in an effort to stock the energy necessary to maintain their reproductive capacities.

Heres the deal: Biologically, women are designed to hold onto fat and carbohydrates because, as far as evolutionary fitness is concerned, her primary purpose is to feed, nurture, and cultivate an entire other human being inside her body for nine months, Dr Sims says.

Women have to create and support another life inside their bodies. They have to provide the food, the water, and the shelter at all times and under all circumstances. If something goes terribly wrong in the outside world, that nutrient flow to the foetus could be interrupted, thus putting her evolutionary purpose at risk. So, having adequate fat stores is key to the success of the baby. This is why a female is more likely to tap into her lean muscle mass to fuel her fasted training sessions than fat stores, further compromising strength and muscle function for performance.

McGregor adds that besides strength and muscle function, the impact fasted cardio and fasted training could have on your reproductive health could also reduce your cognitive function and balance. In turn, those dreaded single-leg exercises may well seem a lot harder.

Fasted training may appear to work for the first few months, because nearly any new training technique will yield some effects in the short term, Dr Sims advises. But the long-term effects for females can be endocrine (hormonal) dysfunction, thereby increasing abdominal fat, depression and potential fat gain. The bottom line is that you should focus on fuelling yourself adequately so that youre able to cover all metabolic processes and replace the energy expended during exercise. To improve training adaptations and performance, fuelling before exercise, and recovering from exercise is critical.

Both Dr Sims and McGregor are huge proponents of training in the fed state, for both physical and mental health, but what is it? Pretty much exactly what it says on the tin; training after youve had a good feed.

The fed state is defined as the metabolic state occurring during the first few hours after ingesting food in which the body is digesting food and absorbing the nutrients, and usually refers to 2-4 hours post eating, McGregor explains.

There is a particular fed state formula you could follow to reap the biggest rewards, which well come onto further down.

By maintaining a hormonal equilibrium (i.e. everything is balanced and working in harmony with one another), McGregor wagers that training in a fed state could yield the following advantages:

This ones all about striking a balance. Eat too much and you could end up feeling like youre going to vom mid-squat. Eat too little and youll run the risk of falling victim to one or more of the above fasted cardio dangers.

In general, before a training session, its encouraged to consume between 0.5-1g of carbohydrate per Kg of body weight, McGregor advises. But this will be individual and dependent on the type and duration of exercise being performed. For example, if you weigh 60kg, youd want to consume between 30-60kg of carbs pre-workout, depending on how long youre going to be training for and the intensity of training youll be doing.

When we asked Dr Sims for her advice, she advised 15g of protein before resistance training and 15g of protein + 30g of carbs before cardio, adding that this is enough to signal to your brain that nutrition is available, but that these numbers only apply to workouts of 90 minutes or less. If youre going to be training for over 90 minutes, youll need to take fuel in to consume during your session.

Heading to your local Maccas for a side of fries probably isnt wise. Who knew? Both McGregor and Dr Sims advise that you go for something easy to digest.

McGregor adds: A banana, large glass of juice, hot cross bun, slice of toast, or one Weetabix are all great options.

That would depend on how much youre eating. If youre going in for a long sesh, McGregor advises 1-3 hours to digest your meal before exercising. If your sesh will be less than 90 minutes and youll only be having a snack before starting exercise, 10-30 minutes should do the trick.

There are two factors to consider: how long each workout is, and how often you do fasted cardio. Providing you stick to the expert advice, fasted cardio could remain a fixture in your regular routine.

Fasted cardio sessions need to be performed at what is known as your first ventilatory threshold, in order for them to be safe, McGregor tells us. This is where your breathing rate is higher than usual, but maintains an easy/recovery pace, each session lasts no more than 60 minutes, and you do them no more than twice a week.

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The negative impact comes when your sessions are of a moderate to high intensity, or you do them too often.

So, to recap, heres what you should stick to:

If your affinity with fasted cardio is less to do with goals and purely because youre not a fan of the feeling of exercising with a full belly, Dr Sims recommends consuming something as simple as a cold brew coffee with protein powder and 4oz of oat milk.

Read this article:
Fed state vs. fasted training: The pros and cons for women, according to 2 top doctors - Women's Health UK

Mapped: The 3 Billion People Who Can’t Afford a Healthy Diet – Elements by Visual Capitalist

Posted: October 4, 2022 at 2:10 am

How is Aluminum Made?

Aluminum is one of our most widely-used metals, found in everything from beer cans to airplane parts.

However, the lightweight metal doesnt occur naturally, and producing it is a complex process.

The above infographics use data from the USGS, Aluminium Leader, and other sources to break down the three stages of aluminum production.

Each year, the world produces around 390 million tonnes of bauxite rock, and 85% of it is used to make aluminum.

Bauxites are rocks composed of aluminum oxides along with other minerals and are the worlds primary source of aluminum. After mining, bauxite is refined into alumina, which is then converted into aluminum.

Therefore, aluminum typically goes from ore to metal in three stages.

Bauxite is typically extracted from the ground in open-pit mines, with just three countriesAustralia, China, and Guineaaccounting for 72% of global mine production.

Australia is by far the largest bauxite producer, and its also home to the Weipa Mine, the biggest bauxite mining operation globally.

Guinea, the third-largest producer, is endowed with more than seven billion tonnes of bauxite reserves, more than any other country. Additionally, Guinea is the top exporter of bauxite globally, with 76% of its bauxite exports going to China.

After bauxite is out of the ground, it is sent to refineries across the globe to make alumina, marking the second stage of the production process.

In the 1890s, Austrian chemist Carl Josef Bayer invented a revolutionary process for extracting alumina from bauxite. Todayover 100 years latersome 90% of alumina refineries still use the Bayer process to refine bauxite.

Here are the four key steps in the Bayer process:

The impurities or red mud left behind in the alumina production process is a major environmental concern. In fact, for every tonne of alumina, refineries produce 1.2 tonnes of red mud, and there are over three billion tonnes of it stored in the world today.

China, the second-largest producer and largest importer of bauxite, supplies more than half of the worlds alumina.

Several major producers of bauxite, including Australia, Brazil, and India, are among the largest alumina producers, although none come close to China.

Alumina has applications in multiple industries, including plastics, cosmetics, and chemical production. But of course, the majority of it is shipped to smelters to make aluminum.

Alumina is converted into aluminum through electrolytic reduction. Besides alumina itself, another mineral called cryolite is key to the process, along with loads of electricity. Heres a simplified overview of how aluminum smelting works:

China dominates global aluminum production and is also the largest consumer. Its neighbor India is the second-largest producer, making only a tenth of Chinas output.

As is the case for alumina production, some of the countries that produce bauxite and alumina also produce aluminum, such as India, Australia, and Russia.

Roughly a quarter of annually produced aluminum is used by the construction industry. Another 23% goes into vehicle frames, wires, wheels, and other parts of the transportation industry. Aluminum foil, cans, and packaging also make up another major end-use with a 17% consumption share.

Aluminums widespread applications have made it one of the most valuable metal markets. In 2021, the global aluminum market was valued at around $245.7 billion, and as consumption grows, its projected to nearly double in size to $498.5 billion by 2030.

The rest is here:
Mapped: The 3 Billion People Who Can't Afford a Healthy Diet - Elements by Visual Capitalist

Bears are not carnivores, and they crave a healthy diet – Earth.com

Posted: October 4, 2022 at 2:10 am

A new study led by Washington State University and Texas A&M University adds to a growing collection of evidence that bears are not carnivores. The research suggests that bears are omnivores like humans even though they are fed high protein diets like carnivores while in captivity.

Bears are not carnivores in the strictest sense like a cat where they consume a high-protein diet, said study lead author Professor Charles Robbins. In zoos forever, whether its polar bears, brown bears or sloth bears, the recommendation has been to feed them as if they are high-protein carnivores. When you do that, you kill them slowly.

The WSU Bear Center is the only research institution in the United States with a captive population of grizzly bears. Professor Robbins, who founded the center, has studied bear nutrition for decades. In a previous project, he and his graduate students discovered that grizzly bears gain the most weight when they are fed a combination of protein, fats and carbohydrates.

For the latest study, the researchers set out to investigate the food preferences of captive giant pandas and sloth bears by conducting feeding studies. Under human care, sloth bears are dying up to 20 years early, and there is a lack of data on their nutritional requirements. One theory is that the bears are fed too much protein, which is causing cancer and disease.

Consumption of diets with inappropriate macronutrient profiles has been associated with increased energy expenditure, ill health, failed reproduction, and premature death. Consequently, we conducted feeding and preference trials with giant pandas and sloth bears, a termite and ant-feeding specialist, wrote the study authors.

We found that giant pandas are low-protein, high-carbohydrate omnivores, whereas sloth bears are low-protein, high-fat omnivores. The preference for low protein diets apparently occurred early in the evolution of ursids and may have been critical to their world-wide spread.

When presented with unlimited avocados, baked yams, whey and apples, the sloth bears almost exclusively preferred the fat-rich avocados. The exports said that this high-fat, low-carb diet is similar to their wild diet of termites and ants as well as their eggs and larvae.

The researchers also found that giant pandas preferred the carbohydrate-rich bamboo culm found in the woody stalks over the more protein-rich leaves. The results of the study suggest that, when given the chance, bears know what to eat to maximize their health and fitness.

Theres certainly this long-standing idea that humans with PhDs know a lot more than a sloth bear or a brown bear, said Robbins. All of these bears started evolving about 50 million years ago, and in terms of this aspect of their diet, they know more about it than we do. Were one of the first to be willing to ask the bears: What do you want to eat? What makes you feel well?

The study is published in the journal Scientific Reports.

Check us out on EarthSnap, a free app brought to you by Eric Ralls and Earth.com.

By Chrissy Sexton, Earth.com Staff Writer

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Bears are not carnivores, and they crave a healthy diet - Earth.com

Experts Have Beef with Study Linking Depression and Vegetarian Diet – Healthline

Posted: October 4, 2022 at 2:10 am

According to a new study published this month in the Journal of Affective Disorders, vegetarians experienced depressive episodes twice as often as those who ate meat.

The Academy of Nutrition and Dietetics explains that vegetarianism is defined in various ways, with some people opting to still consume dairy and/or eggs. However, the common thread in all forms of vegetarianism is the avoidance of meat.

Vegans, on the other hand, do not eat any animal products at all, including honey.

There are many reasons that people choose to eat a meatless diet, including ethical considerations, concern for the environment, religious beliefs, and health benefits.

The survey looked at 14,216 people in Brazil between the ages of 35 to 74. A food frequency questionnaire was used to determine whether people followed a meatless diet.

A diagnostic tool called the Clinical Interview Schedule-Revised (CIS-R) was used to determine whether people had episodes of depression.

The researchers found, upon analysis of the data, that meatless diets were associated with twice the frequency of depressive episodes. Further, this association was independent of socioeconomic factors as well as lifestyle factors like smoking, alcohol intake, physical activity levels, and body mass index (BMI). The exact reason for these findings is unclear.

Mary Mosquera-Cochran, a registered dietitian at The Ohio State University Wexner Medical Center who was not a part of the study, said that due to the way the study was designed analyzing data rather than conducting a controlled experiment it cant be concluded whether a meatless diet actually does cause depression.

The researchers found that diet quality was somewhat associated with higher rates of depression, but it did not fully explain the association, said Cochran.

She further explained that the researchers hypothesized that this link might exist because people who are depressed are more likely to try dietary changes (like cutting out meat, for example) because they are hoping to feel better.

Cochran said that the study was done on Brazilian citizens, so it also may not apply to other populations.

She additionally pointed out the fact that it was only a very small percentage of people in the sample studied were actually vegetarians 82 people out of around 14,000 total.

The authors note that its currently estimated that 5-14% of Brazilians currently follow a vegetarian style diet, so this sample may not be reflective of all vegetarians in Brazil either, said Cochran.

Though the authors also note that they adjusted for factors like protein and micronutrient intake, concluding that they believe nutrient deficiencies do not explain this association, other experts disagree.

Academy of Nutrition and Dietetics spokesperson Monique Richard, said meatless diets and depression could be linked for a variety of reasons, with one being nutrient deficiencies.

Whenever an individual excludes an entire food group, in this case, protein and fat sources, and does not replace it with equally nutritionally-adequate options, it will affect a variety of systemic and physiological functions such as cognitive health, she said, noting that it is important to look deeper into the dietary patterns of these individuals to learn whether this might have been the case.

If an individual does not have an adequate intake of nutrients such as B12, omega-3 fatty acids, and protein, certain enzymes and proteins may be compromised, altering specific pathways in the body, said Richard. This could affect mood, anxiety, memory, perceived stress, sleep, etc.

As an example, she cites the amino acid tryptophan, which is needed to make serotonin, an important neurotransmitter that has been linked to mood disorders like depression.

Tryptophan is found in meat as well as oats, nuts, and seeds, explained Richard. But its important that people are educated on what foods contain it and how to consume enough to meet their own personal needs.

Other factors that would be important to assess would be if the person felt isolated or disconnected from others related to their dietary choice, said Richard. Is there a personal, religious, or moral consideration for the choice that may also be contributing to these feelings and state of mind?

Dr. Mary-Jon Ludy, Chair of the Department of Public and Allied Health and Associate Professor of Food and Nutrition at Bowling Green State University, advised that [w]ith or without meat, it is important to follow a healthy, high quality eating pattern that is rich in fruits, vegetables, whole grains, and lean protein.

Eating a variety of nutrient-dense foods as well as limiting added sugars, solid fats, and sodium is key, she said.

According to Samantha Coogan, Program Director of the Didactic Program in Nutrition and Dietetics at the University of Nevada, Las Vegas, the main vitamins and minerals of concern when it comes to depression are the B vitamins, zinc, magnesium, and selenium.

Vitamin B12, in particular, is only found in animal products, said Coogan. However, it, along with other B complex vitamins, are responsible for mood regulation and brain function.

B vitamins can be found in fortified breakfast cereals, and B12 in fish, eggs, meat, and milk products, she said. Additionally, most people who dont eat meat will need to take a B12 supplement.

She further notes that a B complex supplement may be a better option since youll get the amount of B12 that you need along with the other B vitamins.

Zinc may play a role in endocrine pathways that may lead to increased levels of cortisol, and the regulation of neurotransmission as a potential mechanism of action, so a deficiency could disrupt usual neurotransmitter firing/signaling to other areas of the body, such as elevating the expression of the hippocampus and decreasing cortisol, explained Coogan.

She noted that zinc is mainly found in red meat, crab, and oysters, making it difficult for a vegan or vegetarian to get enough. However, it can also be found in nuts, whole grains, fortified cereals, and dairy products.

Coogan further explained that magnesium is responsible for the activation of more than 300 enzyme systems that play important roles in brain function.

Low magnesium can lead to inflammation, dysregulation of oxidative pathways possibly inducing oxidative stress, and may dysregulate the release of serotonin, dopamine, noradrenaline, and sleep cycles (i.e. interrupting sleep/insomnia), she said.

But, when it comes to getting enough magnesium, plant eaters are in luck, according to Coogan. This important mineral is found mostly in plant-based foods, including leafy greens, legumes, nuts, seeds, and whole grains.

Lastly, selenium deficiency can cause thyroid dysfunction, inflammation, oxidative stress, and dysregulation of important mood regulators like serotonin, dopamine, and noradrenaline.

Selenium is primarily found in seafood, poultry, meat, eggs, and fish, said Coogan. However, it can also be found in bread and grains.

Ludy concluded by stating, If in doubt, meeting with a registered dietitian nutritionist (RDN) can be a great resource for planning a well-balanced diet.

The Academy of Nutrition and Dietetics maintains a database of RDNs on its website, or you can ask your primary care provider for a referral.

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Experts Have Beef with Study Linking Depression and Vegetarian Diet - Healthline


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