Proving once again that you are what you eat, a study published in Annals of Rheumatic Diseases found that women under 55 with healthy eating habits had a reduced risk of developing rheumatoid arthritis, an autoimmune disease involving chronic joint inflammation. Researchers looked at data from 76,597 women, aged 30 to 55, who participated in the Nurses' Health Study, and data from 93,392 women, aged 25 to 42, who participated in the Nurses' Health Study II. All of the women did not have rheumatoid arthritis or other connective tissue diseases when they enrolled in these studies. Every two years for an average of 21.6 years, researchers collected information regarding the women’s health, environmental exposures, and lifestyle habits, including their dietary patterns. Then, researchers scored the quality of the women’s diets using the 2010 Alternative Healthy Eating Index—a measure of how closely a person’s diet follows the USDA’s Dietary Guidelines for Americans. After comparing these scores to the incidence of rheumatoid arthritis throughout the study, researchers found that:

• In women 55 and under, those with the highest diet scores (healthiest eating patterns) had a 33% lower risk of developing rheumatoid arthritis compared with those with the lowest diet scores (unhealthiest eating patterns).
• In women over 55, however, diet scores were not associated with the risk of developing rheumatoid arthritis.

Other research has demonstrated the plethora of benefits associated with eating well, and this study adds to the evidence, providing yet another reason to eat healthily. If you’re unsure where to start, the 2015–2020 Dietary Guidelines for Americans can help. Following the current guidelines will ensure you get the recommended amounts of fruits, vegetables, whole grains, and fish in your diet, and help put a cap on foods that, when eaten in excess, can contribute to poor health, such as added sugars and red meat.

Source: Annals of Rheumatic Diseases

Need a pick-me-up after a long day in the city? A walk in the woods may be just what the doctor ordered. The LA Times reports on a new study that has found a link between walking in nature and reduced rumination (repetitive negative thoughts about oneself), a risk factor for depression and other mental illnesses. The study randomly assigned 38 healthy volunteers (with no history of mental illness) to take a 90-minute walk in either an urban setting or a natural setting. All participants took a survey before and after the walks to measure their ruminative thoughts. Researchers also scanned the participants’ brains before and after the walks to measure activity in the subgenual prefontal cortex—an area of the brain associated with rumination. Here is what the researchers found:

• Participants who walked in the natural setting self-reported less rumination after their walk. Their brain scan also showed reduced activity in the subgenual prefontal cortex.
• Participants who walked in the urban setting showed no significant differences before and after their walk.

While other studies have linked exercising in nature with a reduced risk for depression, the LA Times reports that this is the first study to investigate nature’s effect on a specific mechanism that is linked to depression. More research is needed to determine exactly what aspects of nature affect the brain in this way and to figure out how long a person needs to be in nature to experience benefits. In the meantime, if you’re thinking about heading out to a green space for some exercise, remember that it’s important to know your physical limits and be sure to bring along plenty of water and rejuvenating snacks, like nuts, fruits, and energy bars.

Source: LA Times

Busy lifestyles, illnesses, and injuries can sometimes mean we have to take unscheduled breaks from our workouts. And when this happens, many of us wonder just how long it takes before these breaks begin to seriously affect our health and fitness. Unsurprisingly, this will vary from person to person: for someone who exercises two to three times a week, it can take two to four weeks before vegetating takes a noticeable toll; for someone with a higher fitness level, like a marathon runner, the effects may be faster and more acute.

During periods of inactivity, noticeable changes take place in the body as the benefits gained from exercising start to reverse: the body begins to use oxygen less efficiently, the heart isn’t able to handle increased blood flow as before, muscles shrink and feel less firm, and extra calories that aren't burned off through exercise are stored in the body as fat. As demoralizing as this can be, the good news is that these symptoms are reversible with increased activity. If your time, strength, or capabilities are limited, alternative exercises, like the following, can help you stay active:

• Bodyweight squats. Do a set of 10 to 15 squats every time you get in and out of a chair. To add intensity, grab a heavy book in each hand or hold a jug of laundry detergent against your body.
• Push-ups. Do push-ups against the kitchen counter or on the floor, if you’re able to. Harder variations include lifting one foot or one hand or elevating your feet on a bench.
• Stairs. Take the stairs in lieu of the elevator. Add intensity by climbing stairs two at a time.
• Rope skipping. Jump rope, adding speed or time for a more challenging workout.
• Mix it up. Fill exercise gaps with activities such as bike riding, swimming, or walking.

Source: Washington Post

While the British slogan would probably read, “keep calm and take lavender oil,” research suggests that “take lavender oil and keep calm” might be more accurate. According to a double-blind study published in the journal European Neuropsychopharmacology, a patented lavender flower essential oil preparation called Silexan may reduce symptoms of anxiety. The study included 170 people, aged 18 to 65, who were diagnosed with restlessness and had symptoms of anxiety, tension, and insomnia. For ten weeks, the participants were randomly assigned to receive either a placebo every day, or 80 mg of the lavender flower essential oil preparation in a soft gelatin capsule. The placebo contained a miniscule amount of lavender oil to mimic the smell of the other, stronger lavender treatment. Throughout the study, researchers evaluated the participants’ sleep quality and anxiety levels using several well-accepted research surveys, including the Hamilton Anxiety Rating Scale and the Pittsburgh Sleep Quality Index. At the end of the study, they found that:

• Anxiety-related symptoms decreased more in the people taking the lavender oil preparation than in the people taking the placebo. In fact, 31.4% of the people taking the lavender oil experienced a remission of their anxiety symptoms, while only 22.6% of people taking the placebo experienced a remission.
• This lavender oil preparation was relatively well-tolerated. Unlike medications typically used to treat restlessness, anxiety, and insomnia, the lavender oil used in this study didn't cause sleepiness. However, some participants in both groups reported gastrointestinal side effects (33% and 35%, respectively).

While the goal of this study was to find one possible path toward increased serenity, the findings may instead cause warranted excitement. However, it’s important to note that this research was funded by the manufacturer of the lavender oil capsules used in this study; more research from unaffiliated parties is needed to reproduce the findings. In the meantime, if you’re interested in giving lavender oil a try, talk with your healthcare practitioner first.

Source: European Neuropsychopharmacology

Shea butter is a solid fat obtained from the nut of the African shea tree. For thousands of years, shea butter appears to have been used as a salve with skin-healing properties. It has found more recent use in cosmetic skin and hair care products, shaving creams, and hand and body lotions.

Shea butter is an emollient and humectant, which means it soothes and softens skin, while at the same time reducing moisture loss. Proponents of shea butter claim it can reduce the visibility of wrinkles and blemishes; prevent stretch marks during pregnancy; and treat dry and peeling skin, frostbite, insect bites, sunburn, muscle aches, poison ivy and oak rashes, eczema, dermatitis, and burns.

Clinical research has not yet validated the numerous claims about shea butter’s positive effects on skin and hair, though many people report improved skin and hair health when using shea butter products. Cell and animal studies suggest shea butter may have antioxidant, anti-inflammatory, and anticancer abilities, though these effects have not been proven in human clinical trials.

Shea butter should be used with caution in terms of applying directly on broken skin or on skin areas affected by infections, psoriasis, or other serious skin conditions. Some shea butter products have added fragrances and other ingredients, and these may irritate sensitive skin; test on a small area of your skin before using on larger areas. Opt for a fair trade product if you have concerns about how shea butter is produced, or about how the shea butter producers are treated and paid for their work.

Source: Phytochemistry