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EATING DISORDERS
Anorexia, bulimia, and other eating
disorders aff ect 10 times as many women
as men, and more women die from
anorexia than any other mental health
problem. Researchers believe that
hormonal issues, societal infl uences
around body image, personality traits
such as perfectionism, and psychological
factors including low self-esteem all play
a role in eating disorders. Additionally,
sexual abuse, trauma, and rape—more
prevalent in women—are linked
with increased risk of eating
disorders, especially bulimia.
If you have a serious eating
disorder, professional help
is critical. Do not try to
self-treat. If you’re recovering
from an eating disorder,
some studies suggest that
supplements that may help.Supplemental support:
k ZINC defi ciency has been loosely
implicated in eating disorders, and one
small study suggests that zinc supplements
may help enhance weight gain and
stabilize mood in women with anorexia.
k DIGESTIVE ENZYMES can help rebuild a
healthy digestive system—many women
with eating disorders suff er from
gastrointestinal issues. If you suff er from
binge eating disorder, look for a formula
with betaine HCL, which helps break
down protein, the precursor to amino
acids (important for mood).
kTRYPTOPHAN helps balance the
brain chemical serotonin, linked
with changes in hunger and
mood. Low levels of tryptophan
are linked with eating disorders,
especially bulimia.TRY: Doctor’s Best L-Trptophan TryptoPure5
OSTEOPOROSIS
Characterized by weak, brittle bones, osteoporosis is four times more common
in women than in men. The main reasons: women naturally tend to have smaller,
thinner bones, and women tend to lose bone at a younger age and at a more rapid
pace than men. Also, estrogen protects bones, so when estrogen levels drop sharply
during menopause, women are at risk for bone loss and osteoporosis. Women are also
more likely to diet and/or have eating disorders, leading to nutrient defi ciencies that
can impact bones. During pregnancy, the developing baby will take calcium from the
mother’s bones if the mother isn’t getting enough calcium in her diet to meet its needs.
To protect your bones, make sure that your diet includes lots of fruits and vegetables,
with enough protein, calcium, magnesium, vitamins D and K, and other bone-building
nutrients. And engage in regular weight-bearing activities, such as jogging, tennis, or
step aerobics—they’ve been shown to improve bone strength and density.Supplemental support:
k CALCIUM, especially in combination with vitamin D, protects against bone loss and
prevents fractures in women with osteoporosis. In one study, calcium combined
with vitamin D reduced risk of fractures by roughly 25 percent.
kVITAMIN K, a fat-soluble vitamin, can increase bone density
and prevent bone loss, especially in combination with calcium
and vitamin D.
kMAGNESIUM works in conjunction with vitamin D to keep
calcium levels normal in the bones. Defi ciencies are linked
with bone loss and higher risk of fractures.TRY: Garden of Life mykind Organics Organic Plant Calcium6
DEPRESSION
Women are nearly twice as likely
as men to be diagnosed with depression.
Part of this is biological, related to
hormonal shifts, especially during
puberty, after giving birth, and before
and during menopause. Women also tend
to internalize stress, leading to lower
brain function in areas responsible for
mood. And life circumstances such as
societal pressures, anxiety—women are
more than twice as likely as men to be
aff ected—and sexual trauma are linked
with a higher risk of depression.
If you suff er from severe depression,
seek medical help. For occasional blues
or lowered mood, support your neuro-
transmitters—the brain’s messengers that
control mood—with a balanced diet low in
sugar and refi ned carbohydrates and high
in lean protein, vegetables, and omega-3s.Supplemental support:
k ST. JOHN’S WORT has been shown to work
as well as some antidepressants for mild
and moderate depression, according to
a 2008 review of 29 studies.
k PROBIOTICS play a key role in gut health,
which infl uences mood. Studies show
that probiotic supplementation is
linked with a signifi cant reduction in
depression.
k SAME (S-adenosyl methionine), a compound
produced by the body, may help alleviate
depression. In some studies, it was
superior to a prescription drug.
k B VITAMINS—most notably folate—
play an intricate role in mood and
neurotransmitter production. Many
studies show that
folate defi ciency is
prevalent in patients
with depression. Low
B 6 and B 12 levels are
also commonly found
in cases of depression.TRY: Nordic Naturals
Vitamin B ComplexLisa Turneris a chef, food writer, product developer, and nutrition
coach in Boulder, Colo. She has more than 20 years of experience in
researching and writing about nourishing foods, and coaching people
toward healthier eating habits. Find her at lisaturnercooks.com.MAY 2019• 35