Women with autoimmune disease are more likely to suffer from depression during pregnancy and after childbirth; conversely, women with a history of perinatal depression are at higher risk of developing autoimmune disease, a new study from Karolinska Institutet published in the journal Molecular Psychiatry reports.
In autoimmune disease, the immune system mistakenly attacks the body’s own healthy tissue. Some of the most common autoimmune diseases are gluten intolerance (coeliac disease), autoimmune thyroiditis, rheumatoid arthritis, type 1 diabetes, and multiple sclerosis (MS).
In the present study, researchers used data from the Swedish Medical Birth Register and identified all women who had given birth in Sweden between 2001 and 2013. Out of the resulting group of approximately 815,000 women and 1.3 million pregnancies, just over 55,000 women had been diagnosed with depression during their pregnancy or within a year after delivery.
The researchers then compared the incidence of 41 autoimmune diseases in women with and without perinatal depression, controlling for familial factors such as genes and childhood environment by also including the affected women’s sisters.
Strongest association for MS
The results reveal a bidirectional association between perinatal depression and autoimmune thyroiditis, psoriasis, MS, ulcerative colitis, and coeliac disease. Overall, women with autoimmune disease were 30 per cent more likely to suffer perinatal depression. Conversely, women with perinatal depression were 30 per cent more likely to develop a subsequent autoimmune disease.
The association was strongest for the neurological disease MS, for which the risk was double in both directions. It was also strongest in women who had not had a previous psychiatric diagnosis.
“Our study suggests that there’s an immunological mechanism behind perinatal depression and that autoimmune diseases should be seen as a risk factor for this kind of depression,” says the study’s first author Emma Bränn, researcher at the Institute of Environmental Medicine at Karolinska Institutet.
Can have serious consequences
The researchers will now continue to examine the long-term effects of depression during pregnancy and in the first year following childbirth.
“Depression during this sensitive period can have serious consequences for both the mother and the baby,” says Dr Bränn. “We hope that our results will help decision-makers to steer funding towards maternal healthcare so that more women can get help and support in time.”
Since this was an observational study, no conclusions on causality can be drawn.
The study was financed by Karolinska Institutet, Forte (the Swedish Research Council for Health, Working Life and Welfare), the Swedish Research Councill and the Icelandic Research Fund. The researchers report no conflicts of interest.
Pregnant women that live in walkable communities—with more sidewalks, parks and walking paths—not only engage in more physical activity but are also more likely to experience favorable birth outcomes, according to research from the University of New Hampshire.
The study, published in the journal of Economics and Human Biology, found that expectant mothers living in walkable counties tend to engage in more walking and exercise and have fewer issues with premature births, low birth weight, gestational diabetes and hypertension. Walking is often recommended as a safer, more moderate activity for pregnant women, so the authors reasoned that living in a more walkable area could have health benefits for them.
“Gestational diabetes is a growing issue and low birth weight and preterm babies are always a concern, they can just have so many more complications,” said Karen Conway, professor of economics at UNH’s Peter T. Paul College of Business and Economics. “At the end of the day, the data shows walkable communities mean mom and the baby are both in better health.”
Conway and her co-author Andrea Menclova, associate professor of economics at the University of Canterbury, combined walkability measures created by the Environmental Protection Agency (EPA) with detailed data on physical activity from the Behavioral Risk Factor Surveillance System (BRFSS) and pregnancy outcomes from the National Vital Statistics Natality Detail Files (NDF). They found that a 10-point increase in the walkability index—equivalent to transitioning from the “least walkable” to the “most walkable” category—is associated with a more than 70-minute increase in weekly exercise among pregnant women. This same change results in an 0.8 percentage point increase in the likelihood of a full-term birth, a 0.07-week extension in gestational age, a 27g increase in birth weight, and a 27% reduction in the likelihood of gestational diabetes and 16% reduction in hypertension. The study did not find a clear connection between walking and its impact on a mother’s weight gain or high birth weight for the baby, known as macrosomia.
“We know that walkability may have other health benefits beyond encouraging more exercise,” said Conway. “Living in an area more suitable for walking gets people outside and interacting with neighbors and relating to others in the community and all of those types of social and intrinsic activities can contribute to better overall health.”
The professors applied the conceptual and empirical tools of economics to see if there was a causal relationship between walkability and pregnancy outcomes. They note that their study is part of a larger area of health economics that uses established data to analyze factors and policies that affect health outcomes, including those during and after pregnancy. The goal is to provide evidence that can help shape policies and inform city and town managers about cost-effective interventions that may help improve health outcomes of residents.
Endometriosis is a painful, complex condition affecting about 1 in 10 women of reproductive age, but it is poorly understood. A new clinical review published in CMAJ (Canadian Medical Association Journal) https://www.cmaj.ca/lookup/doi/10.1503/cmaj.220637 provides an overview of the causes, diagnosis and management of endometriosis based on the latest evidence, to help clinicians and patients.
The review is timely, as March is Endometriosis Awareness Month.
Endometriosis, defined as the presence of endometrial-like tissue outside the uterus, is one of the most common gynecologic conditions. It is estimated to affect approximately 1 million women in Canada and an unknown number of gender-diverse people. It can cause chronic pelvic pain and organ damage, affect fertility and negatively impact quality of life.
“Endometriosis can involve multiple organ systems and its symptoms are often chronic, which can affect work productivity, social life, intimate relationships and mental health considerably, and lead to substantial societal costs,” writes Dr. Catherine Allaire, Department of Obstetrics and Gynaecology, University of British Columbia, and BC Women’s Centre for Pelvic Pain and Endometriosis, Vancouver, BC, with coauthors.
Although laparoscopy with histopathologic confirmation has been considered the gold standard for diagnosis, to address the unacceptably long interval between symptom onset and diagnosis, recent guidelines note that a diagnosis can be made based on symptoms, physical examination and imaging.
“Early recognition and diagnosis are key to providing timely treatment. Primary care providers can make a clinical diagnosis of endometriosis and start first-line medical management. Referral to a gynecologist for second-line hormonal therapy or surgery is important, when indicated,” the authors conclude.
“Reducing the delay to diagnosis and initiating treatment will help improve quality of life for the 1 million individuals affected by endometriosis in Canada,” say the authors.
Every woman experiences cramps at some point in her life. For some, it’s mild discomfort, while for others, it can be debilitating. The pain often makes it hard for them to get through the day, let alone participate in activities they enjoy.
In addition, many women also find that their moods are affected by cramps, making them more irritable and prone to anxiety or depression.
Cramps are caused by the uterus contracting to shed the uterine lining. This process is called menstruation or a period that is integral to women’s sexual and reproductive health. The contractions can be quite strong, and they can cause pain in the lower abdomen, back, and thighs. Aside from that, symptoms may include nausea, vomiting, diarrhea, fatigue, and cramps.
While there are several ways to ease the pain of cramps, such as taking over-the-counter medication and using a heating pad, some women are looking for more natural solutions. If you’re one of them, yoga and meditation may be worth a try.
YOGA AND MEDITATION POSES
Yoga is a low-impact form of exercise that relieves all sorts of pain, including menstrual cramps. It involves stretching and holding certain positions for a period of time to relax the muscles and ease the pain.
On the other hand, meditation is a form of mindfulness that allows you to focus on your breath and be in the present moment to help you take your mind off the pain you are feeling and relax.
There are several different yoga and meditation poses that can help to ease period cramps. Some of the most effective ones are listed below:
Child’s Pose
The child’s pose is excellent for stretching out your lower back and relieving pain in your spine. It also helps to relax the muscles in your hips, thighs, and calves.
To do this pose, start on your hands and knees with your palms flat on the ground and your knees hip-width apart. As you exhale, bow forward, lowering your forehead to the ground. Then, allow your hips to sink back towards your heels and your arms to extend out in front of you. Hold this position for at least 30 seconds to a minute.
Modified Cobra Pose
For your breathing and relaxation, try this modified version of Cobra Pose. It can help to open up your chest and shoulders while strengthening your back.
To get into the pose, lie on your stomach with your legs straight out behind you and your palms flat on the ground next to your shoulders. As you inhale, lift your chest off the ground, keeping your pelvis and thighs firmly planted. Stay in this position for a few seconds before slowly lowering back to the ground.
Pelvic Tilts
Pelvic Tilts is an excellent exercise if you’re feeling bloated or constipated. It’s a gentle way to massage the internal organs and improve circulation in your lower body. Plus, it’s a great technique to burn calories during your period.
Start by lying on your back with your knees bent and your feet flat on the ground. As you exhale, press down into your feet and tilt your pelvis toward the sky. Take a few seconds to keep this position before going back to the starting position. Repeat ten times.
Supported Bridge Pose
Another great pose for getting rid of period cramps is the Supported Bridge Pose. This pose eases the pain by opening up the chest and shoulders to relieve the tension built up in these areas during your period.
For this pose, you’ll need a yoga block and a blanket. Then, lay on your back with your knees bent and your feet flat on the ground. Place the yoga block under your lower back, and put the blanket over your pelvis. As you inhale, press your feet into the ground and lift your hips off of the ground. Hold this pose for 30 seconds to a minute, then release it back to the ground.
Cat-Cow Pose
If you’re feeling nauseous or have headaches in addition to your cramps, the Cat-Cow pose can help, as it stretches out your back and neck muscles.
First, put your hands and knees on the ground with your palms flat and your knees hip-width apart. Then, as you inhale, arch your back and look up towards the ceiling. Then, as you exhale, round your back and tuck your chin towards your chest. Repeat this sequence ten times.
MEDITATION TIPS
Besides these yoga poses, meditation can be a helpful tool for managing period cramps. Here are a few tips to get started:
1. Focus on your breath: One of the simplest ways to meditate is to focus on your breath. First, find a comfortable position to sit or lie in and close your eyes. Then, focus on taking deep, slow breaths. For instance, inhale through your nose for a count of four, then exhale through your mouth for a count of eight. Repeat this for 5-10 minutes.
2. Count your breaths: Another way to focus on your breath is to count each inhale and exhale. Begin by inhaling for a count of four, then exhaling for a count of eight. On the next inhale, count to three, then exhale for a count of eight. Continue counting down on the inhales until you reach one. Then, start back at four and repeat the cycle.
3. Focus on a mantra: A mantra is a short, repeated phrase or word that can help to focus and calm the mind. Choose a mantra that is simple and easy to remember. Once you have chosen your mantra, repeat it aloud or silently to yourself as you breathe. For example, you could repeat the word “relax” or “let go” with each inhale and exhale.
4. Visualize a peaceful scene: Another way to calm the mind is to visualize a peaceful scene. Close your eyes and imagine yourself in a calming place like a beach or meadow. Then, focus on the details of the scene-the sounds, smells, and colors. Stay in this peaceful place for 5 minutes or longer.
Conclusion
While there’s no one-size-fits-all solution for managing period cramps, yoga and meditation can be helpful for many people. If you’re new to these practices, start with simple poses and meditations. Then, as you become more comfortable, you can try more advanced techniques.
Lastly, remember to listen to your body and stop if you feel any pain. With regular practice, you’ll likely find relief from your cramps.
With plant-based diets now being linked to reduced menopausal symptoms, nutrition experts Free Soul have analysed the most unexpected ways that going vegan could support women experiencing menopause.
Key
Findings:
Doctors are claiming that treating menopause as a hormone deficiency and over-medicalising the condition can increase anxiety and stress in women.
Recent research also found that negative expectations of menopause increased the likelihood of women experiencing distressing symptoms.
Over 75% of menopausal women report their symptoms, with almost a quarter describing them as severe and although many women achieve reduced symptoms from hormone therapy, changing diet and regular exercise can also relieve symptoms.
Six key medical organisations, including the British Menopause Society and Royal College of Obstetricians and Gynecologists, have drawn up 11 new standards for menopause care which focus on lifestyle advice and dietary modification.
Adopting a plant-based, soy-rich diet has been proven to reduce moderate-to-severe hot flushes in menopause by 84%.
A recent study has uncovered that menopausal women who followed a vegan diet with no other restrictions lost more weight at a higher rate overall than those following a low-fat restricted diet.
How
Severe are Menopausal Symptoms?
It’s no
secret that menopause is not a chapter that many women look forward to in their
lives. Menopausal symptoms last for an average duration of 7 years, with 1 in 3 women experiencing symptoms beyond this
time. This time in a woman’s life impacts individuals in different ways,
however common symptoms of menopause and perimenopause include
hot flushes, anxiety, fatigue, poor sleep or insomnia and weight gain.
Long-term,
more concerning health issues related to menopause can include
reduced libido, osteoporosis, heart disease and even dementia as a result of
lowered oestrogen levels.
What
are the Experts Saying?
When it comes
to managing symptoms and providing sufficient support to women experiencing
menopause, six key medical organisations, including the British Menopause Society and Royal College of Obstetricians and
Gynecologists, have drawn up 11 new standards for menopause care.
Within the
new standards is a call for a “holistic and individualised approach” in
assessing and advising women with particular reference to lifestyle advice and
dietary modification. These 2022 standards suggest that the UK’s main
authorities on menopause and peri-menopause are acknowledging the importance of
diet as a tool to manage menopause symptoms. Additionally, the British Dietetic Association highlight that a range of lifestyle
changes can reduce the severity of symptoms and whilst hormone replacement
therapy (HRT) can be used to help many women control symptoms, some cannot take
the treatment due to health issues and others simply choose not to. They
outline diet and taking the correct dietary
supplements as key
factors that can help women to reduce their symptoms.
Ingredients
in dietary supplements specifically targeted to menopause and perimenopause,
such as Free Soul’s Peri-Menopause Advanced Support, have been proven to
effectively relieve symptoms. For instance, multiple studies have demonstrated that isoflavone,
found in many menopause and perimenopause supplements, effectively reduces hot
flushes, reduces lumbar spine bone mineral density loss and improves glycaemic
control.
In terms of diet, adopting a plant-based, soy-rich diet
has been proven reduce moderate-to-severe hot flushes
in menopause by 84% according to a recent study. During the 12-week study, nearly 60% of women became
totally free of moderate-to-severe hot flushes, demonstrating the undeniable
power of choosing to go vegan during menopause.
5 Ways
That Going Vegan Could Help with Managing Menopause Symptoms
Minimising
Hot Flushes
Night sweats
and hot flushes, also known as vasomotor symptoms, impact 80% of women during menopause. However, adopting a
vegan diet can dramatically reduce these symptoms, with the Women’s Study for the Alleviation of
Vasomotor Symptoms revealing
that a combination of a strict plant-based diet combined with half a cup of
soybeans each day resulted in moderate-to-severe hot flushes being reduced from
nearly five per day to fewer than one per day. Overall hot flushes, including
mild ones, also decreased by 79%, emphasising the undeniable fact that a vegan,
soy-rich diet Is the way to go when it comes to controlling those dreaded hot
flushes and night sweats.
Maintaining
a Healthy Weight
Often during
menopause, women experience weight gain due to declining oestrogen levels, age-related
loss of muscle tissue and lifestyle factors such as diet. This internal body
fat, also known as visceral fat, whilst unproblematic for many, can encourage insulin
resistance and lead to health issues such as type 2 diabetes. Therefore, during
menopause, it’s important to opt for a balanced diet including wholefoods,
fruits and vegetables.
A recent study has uncovered that menopausal women who
followed a vegan diet with no other restrictions lost more weight at a higher
rate overall than those following a low-fat restricted diet, indicating that a
balanced vegan diet could help to support a healthier lifestyle for those concerned
with weight gain during menopause. When managed correctly, a vegan diet promotes weight loss, reduces the
risk of heart disease by lowering cholesterol, lowers the chance of getting
certain cancers such as colon cancer and manages diabetes by lowering AC1
levels.
As with any
diet however, sensible choices must be made and important nutrients must be
incorporated. Protein-rich foods such as tofu, edamame, soy, chickpeas lentils
and nutritional yeast should always be included in a vegan diet, with vegan
protein powder also a popular choice for supplementing protein intake. It’s
also important to maintain vitamin B12 levels, which can be found in fortified
cereals and rice to promote muscle repair and energy. Essential fatty acids
from greens and whole grains, iron and vitamin D to boost cognitive function
and mood.
Quality of Sleep
Unfortunately,
sleep disorders plague 39-47% of perimenopausal women and 35-60% of
postmenopausal women, with the most common issues being hot flushes, insomnia
and sleep-disordered breathing according to Sleep Foundation. Not only has the power of plant-based
diets been proven to mitigate hot flushes to a large extent, but vegan diets
may also lead to increased levels of the amino acid
tryptophan which can
lead to increased melatonin and serotonin, thus enhancing sleep quality and
quantity. Tryptophan can be found in kale, bananas, mushrooms, peas and
almonds, all of which can be easily integrated into your vegan diet and can
support a great night’s sleep.
Alleviating
Anxiety
It seems that
a staggering number of women suffer mental health symptoms as a result of
menopause; a 2020 study conducted in Brazil uncovered that
58% of women aged 45–55 who were experiencing perimenopause had anxiety
symptoms. In the same study, 62% experienced symptoms of depression.
Interestingly,
the brain doesn’t use the amino acid tryptophan to support good sleep alone; it
also uses it to provide feelings of happiness and positive mental well-being
through serotonin production. In fact, those with a vegan diet reported less
stress and anxiety than omnivores in a
study investigating the
effects of both diets on mood.
To encourage
ideal levels of tryptophan and reduce anxiety during menopause, your vegan diet must include a combination of plant
proteins along with complex carbohydrates such as fruit, vegetables, whole
grains and legumes according to the Physician’s Committee for Responsible
Medicine.
Healthier
Hair and Skin
Due to
reduced oestrogen production, hair can start to thin and many women can also
experience drier skin. Luckily the magic of a plant-based diet also extends to
improved health for both the skin and hair.
Naturally,
when done correctly, a plant-based diet should increase your intake of whole
foods and reduce your intake of harmful processed foods that can negatively
impact health. However, when it comes to hair health, a study has shown that a
plant-based diet can help to reduce the risk of androgenetic alopecia, proving that going vegan can prevent hair loss to an
extent. In addition, a vegan diet is far more likely to promote a healthy scalp
and in turn create a healthy environment for hair follicles to flourish.
When it comes to maintaining skin health, a recent narrative review of 20 studies on plant-based foods shows that the
beneficial effects on skin include improvement in hydration, wrinkles, and elasticity.
Using soy extract and drinking soy beverages
(equivalent to 15 grams to 25 grams of soy protein per day) can also boost skin
hydration during menopause and beyond. It is therefore clear that capitalising on the
incredible benefits of these foods as part of a balanced vegan diet rich in
fruit and vegetables could help to counteract the effects of menopause such as
dry skin.
From improved
sleep hygiene to reduced hot flushes and anxiety, it is evident that the vegan
diet offers feasible natural alternatives to managing symptoms of menopause.
With experts now calling for a more holistic and individualised approach to
assessing menopause care, now may be the time that more light is shed on the indisputable
power of nutrition and a balanced, active lifestyle. Lucy Murray, Vegan
Lifestyle Expert at Free Soul, comments:
“There are a
whole host of benefits associated with a vegan diet and so many of them can
help to support women during the menopausal period. When done in the form of a
balanced mix of foods, a plant-based diet can provide the appropriate amounts
of protein, essential fatty acids and vitamins to support women going through
menopause, with supplements such as our vegan protein powder for women great for helping achieve
the right nutritional balance.”
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