This has certainly been successful for many women in helping them to lose weight but it now appears that particularly for menopausal and postmenopausal women it could cause problems in terms of bone loss.

New research from Purdue University published online in the Journal of Gerontology: Medical Sciences has established a link between such diets and an increased likelihood of bone loss leading to osteoporosis. Currently, 1 in 3 women and one in 12 over the age of 50 suffer from osteoporosis. And osteoarthritis affects around 8 million people in the UK over the age of 40.

It is known that when overweight, postmenopausal women reduce their energy intake to successfully lose weight, they can lose less lean body mass if they consume higher amounts of protein particularly of lean meats, such as pork, beef and chicken, in their diet. Wayne W. Campbell, professor of foods and nutrition at Purdue, stated that they also found that “these older women lost bone mineral density faster than women who consumed normal protein diets that did not contain any meats. This finding is of concern for this age group as they are more susceptible to osteoporosis.”

These studies are only small in scale. The first one studied 28 women’s individual daily diets which they then reduced by 750 calories to achieve a one-and-one-half-pound weight loss each week for 12 weeks. The  women ranged in age from 43-80 with 15 on meat-free diets with protein from vegetarian, dairy and egg sources, and this made up 18 percent of each woman’s energy intake. This amount of protein was comparable to the recommended dietary allowance of 0.36 grams of protein per pound of body weight per day.

The diets for the other 13 women included 30 percent of energy from protein with 40 percent of the protein from lean meats and 60 percent of the protein from vegetarian, dairy and eggs. The good news is that the women, on average, lost about 19 pounds each, but unfortunately those who ate the higher-protein, meat-containing, diet lost bone mineral density as well.

The second study was larger and consisted of 43 postmenopausal women who each ate a 1,250-calorie diet for nine weeks. All participants consumed the same 1,000-calorie vegetarian diet, but 15 women also received 250 calories from chicken breast meat, 14 women received 250 calories from beef and 14 women received 250 calories from shortbread cookies and sugar-coated chocolates.

Although the cookie and chocolate part of the diet certainly sounds more like my kind of calories, what this study produced was that again all of the women who ate the energy-reduced diets successfully lost weight, but the groups that consumed the higher-protein meat-containing diets also lost bone mineral density compared to the control group.

Certainly losing weight is a good goal if you are overweight, but it does seem that specifically for older women who may be overweight and menopausal that the protein diet is not perhaps the healthiest way to go. Research shows that older women are at risk of losing bone when they lose weight, and if you have any concerns about osteoporosis – or family history of it – then you might want to consider a vegetarian high protein diet or another regime that will lose the weight without losing the bone mass.

A very simple self-help tip is to get on those boots and walk every day as it is one of the best methods of helping build up bone mass and avoiding painful conditions like arthritis.

Another factor to bear in mind is that both of these studies were relatively short at just nine and 12 weeks respectively so it is not possible to say definitively what the long-term effect of high protein diets might be if they had studied this over a longer period.

Research presented at the Annual Meeting of the Society for the Study of Ingestive Behaviour – which I suspect is something to do with food or at least what we put into our bodies – has recently reported that a diet rich in soy prevents weight gain in post-menopausal female rats.

Now I have nothing against soy, indeed it’s extremely helpful for many women during menopause and some find it particularly good for hot flashes, but it is the reasoning behind the claim that has puzzled me. They are saying that previous research suggests that reduced levels of the hormone oestrogen during menopause are responsible for the increased body weight and abdominal fat often experienced by postmenopausal women.

As oestrogen is the hormone responsible for adding to our womanly curves I am not quite following the logic here. They do admit that while oestrogen replacement therapies can reduce weight gain, they also have unwelcome side effects, prompting a search for alternative methods of treatment.

Now, as I understand it, women continue to make oestrogen during menopause to compensate for the lack of it from the ovaries. It is made from our adrenal glands and from fat cells, so that a small amount of weight gain at menopause is nature’s way of making up for any deficiency.

We’re back to balance, as menopause is the time when some weight gain will be helpful so dieting frantically is not the answer as being ultra-slim will not have health benefits in the long run. Of course being a seriously overweight isn’t healthy either and what these researchers have found (in postmenopausal rats) is decreased body weight and increased energy expenditure after adding soy phytoestrogens to their regular diet.

One of the researchers, Michelle Murphy from the Monell Chemical Senses Center, Philadelphia, commented “These results have implications for the development of alternative natural treatments for obesity in post-menopausal women. The results of this study highlight the need for further research into the actions of phytoestrogens on food intake in humans to determine the more long-term effects of consuming a soy-rich diet. In this world of an ever-increasing obesity epidemic, finding natural dietary solutions and treatments to combat obesity are of the utmost importance both to worldwide health and the economy.”

Well, obesity is certainly not confined to postmenopausal women and concentrating solely on phytoestrogens is, I think, not really the answer. By all means add soy to your diet but remember that soy products themselves are not necessarily slimming and it might be better instead to focus on improving your overall diet and that old tried and true method of regular, enjoyable, exercise.

Unless of course you think that you and a menopausal rat have something in common.

The key here of course is ’some extra pounds’ and in fact keeping an eye on your weight from as early as age 20 can help protect you against breast cancer. This finding comes from a National Cancer Institute (NCI) study in the USA of 72,007 postmenopausal women who were enrolled in the NCI’s Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial.

Their conclusions are startling. When they analysed all the data they concluded that a 30-pound gain over the period from age 20 to menopause for a five-foot, four-inch woman nearly doubled the risk of developing breast cancer after menopause had begun.

Of course other factors such as family history, whether menstruation commenced early (another high risk factor) and if a woman has had children or not were taken into consideration.   However, a simple weight gain of only 2 pounds a year over the period were found to be as significant as any of the traditional risk factors.

This extra weight was revealed to be as significant as family history of the disease, the age at which a woman begins to menstruate (the earlier, the higher the risk), or whether or not she has had children and the age at which she gave birth.

However, you have to keep a sense of proportion because double the risk means that instead of one in a hundred women it could be two, but of course none of us wants to be that second woman.  Keeping a healthy eye on your weight from your twenties onwards obviously makes sense and the two key factors are a good diet that includes plenty of omega-3 fatty acids and regular exercise.

This finding was reported at the American Stroke Association’s International Stroke Conference 2010 and the warning bell is for women having more than 7 grams a day of trans fats, mostly found in processed, baked and fried foods.

Ischemic strokes are caused by blockages in blood vessels in or leading to the brain and the researchers reported positive associations between total fat intake and ischemic stroke incidence and between trans fat intake and ischemic stroke incidence. We know from previous studies shows that different types of fat have different effects on the incidence of coronary heart disease (CHD), with trans fat being identified as a risk factor but those were small scale studies. This one involved 87,230 post-menopausal women ages 50 to 79 who participated in the Women’s Health Initiative (WHI) Observational Study, by answering a food frequency questionnaire when they entered the study and were then followed for an average of 7.6 years.

During that time, 1,049 ischemic strokes occurred and the researchers looked for links between dietary fat intake of all types (saturated fat, monounsaturated fat, polyunsaturated fat and trans fat) and ischemic strokes and covered all health variables including physical activity, drug use, smoking, alcohol and hormone therapy. The top 25% of women had an average total fat intake of 86 grams a day and the lowest 25% consumed just 26 grams a day. With a 40% risk of stroke at the top end of fat intake it makes sense to monitor fat intake, and particularly trans fats to keep their levels down.

If you are not sure of how much fat a day you take in, there is a handy way to determine it and the example below is based on the average amount that a woman needs which is a total of 2,000 calories a day, but you can be more accurate by exactly working out your daily calorie intake.
1. Take the number of calories you eat each day and multiply it by 30 percent (.30). For example: 2,000 calories x .30 = 600 calories from fat
2. Divide your answer by 9 because there are 9 calories in each gram of fat. This will give you the number of grams of fat per day that should be your goal.
600 ÷ 9 = 65 grams

You can use a calculator if you need to!

Organic matcha from specialty company Teapigs comes from the renowned Nishio region in Japan, where the tea leaves are grown under cover for the last few weeks to produce the maximum amount of amino acids and the chlorophyll that gives it the green colour. The leaves are then dried and very slowly ground by a granite stone to a very fine powder, which is then packed and sealed immediately to lock in all the nutrients. Just a quarter teaspoon of this bright green powder gives you the same health benefits as equivalent of15 cups of regular green tea and contains 70 times the antioxidants of orange juice, 90 times the beta carotene of spinach plus vitamins A, B and C.

What more can you want? The thing I particularly like about green tea is that it is both energising and calming and because matcha is a fine powder that you mix with hot or cold liquid there is no waste as you have the whole leaf in powder form. Matcha can be drunk like any normal green tea – with hot water – though I prefer to start the day with it on an empty stomach and mix it with juice or a smoothie. It feels odd to be glugging down a green liquid, but the result is worth it. When I am packing for a stint as a speaker on a cruise ship, it’s the first thing into the case!

If you have had an overindulgent Christmas and New Year followed by this debilitating cold weather then that can really impact your health. A simple way to remedy that is to use matcha in a smoothie recipe for breakfast to set you up for the day. This delicious recipe was devised at Jamie Oliver’s Fifteen Restaurant in London

In a blender put the following:

2g (approx 1/2 teaspoon) matcha

1/2 apple

1/4 stick celery

2 sprigs mint

1/2 banana

1/2 pear

Blend and drink- delicious

Food scientists Dr. Susanne and Steve Talcott undertook a study at Texam A&M University on five varieties of mangos that are most common in the USA. Kent, Francine, Ataulfo, Tommy/Atkins and Haden, in case you are interested, and they specifically tested polyphenol extracts from the fruit on colon, breast, lung, leukaemia and prostate cancer cells.

Polyphenols are natural substances in plants that are antioxidants with the potential to protect the body from disease and this research focused on polyphenolic compounds in mangos known as gallotannins, a class of natural bioactive compounds believed to help prevent or block the growth of cancer cells.

The results are encouraging as the mango extract demonstrated some cancer fighting ability when tested on lung, leukaemia and prostate cancer cells, but really were impressive when tested on the most common breast and colon cancers where they were found cause cancer cells to undergo apoptosis, or programmed cell death.

The researchers documented that the division process cancer cells go through was interrupted by mango extract. This is crucial information, for cells that may be on the verge of mutating or being damaged, mango polyphenolics could prevent this and so prevent cancer.

The scientists have conducted additional research on the colon cancer cell lines because mangos contain small molecules that are readily absorbed in the colon as well as larger molecules that are not absorbed and remain present longer in the colon. That could potentially make eating mangos a potent way to help prevent colon cancer.

Time to add mangos to one of your five a day?