Isabelle Baz Nutrition

20/03/2025

Message from our friends at Bee Healthy

A key component of my microcirculation phytonutrient diet is beetroot juice, because its nitrate content improves nitric oxide production and hence microvascular flow and endothelial health. Several studies have found that it can thereby boost physical performance. Now beetroot juice has been shown to improve fitness gains in postmenopausal women. Those who drank a half-glass of beetroot juice before working out saw significantly greater improvements in fitness measures over eight weeks.

Late postmenopausal women, defined as at least six years past their final menstrual period, often find it harder to build strength and improve fitness compared to premenopausal women and men of the same age. Reduced nitric oxide availability may diminish the responsiveness of skeletal muscle and fine blood vessels during exercise. Beetroot juice is rich in dietary nitrate, which is stored only in limited amounts in muscle and is converted to nitric oxide during physical exertion.
In the study, 24 late postmenopausal women completed supervised, circuit-based exercise training three times per week for eight weeks. Half of the participants drank 140 mL of beetroot juice two to three hours before each workout. Before and after the training period, all participants underwent physical fitness assessments, including a six-minute walk test.

The participants who drank beetroot juice prior to exercise showed greater improvements in several aspects of physical function, including aerobic capacity and recovery, compared to the control group. For example, beetroot juice increased the six-minute walk test by 40 metres, while the exercise-only group improved by just 8 metres.

Those who took beetroot juice before working out also had significantly greater aerobic capacity measures, as well as heart rate recovery, with a 10-beats-per-minute decrease after the six-minute walk test for the beetroot juice group compared to a one-beat-per-minute decrease in the control group.
The researchers concluded that the study provided preliminary evidence that consuming beetroot juice before exercise could be uniquely beneficial for late postmenopausal women, helping this population to sustain mobility independence and quality of life.

For more information see: https://www.nutraceuticalsworld.com/breaking-news/beetroot-juice-improves-fitness-gains-in-postmenopausal-women-study/?utm_campaign=NUT%20eNewsletter&utm_medium=email&_hsenc=p2ANqtz-8LCays33FE1adq4kJWxhlQXf6FQBt8GDZwTRP-Xc32imtMjDOwbXmhWzPCFoFqBKhAvua-Z292DfgrnQpqBZD-k6BO9Q&_hsmi=337934310&utm_content=337934310&utm_source=hs_email

and https://pubmed.ncbi.nlm.nih.gov/39250543/

30/11/2023

How can you change your relationship with food?

1. Put some space between trigger and response.

2. Step back, breathe, look at the situation from a wider angle.

This is the start of behavioural change 😊

27/10/2023

7 ways

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17/10/2023

VA**NG:
What we know so far.
Know the facts.

College of Naturopathic Medicine Ireland offers diploma courses and training in Nutrition, Acupuncture, Herbal Medicine, Homeopathy and Naturopathy.

08/08/2023

17/07/2023

Depression, cancer, heart disease, obesity, diabetes, dementia, allergies, asthma, chronic fatigue, autoimmune disease, and more are all inflammatory diseases. ⁣
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That begs the question, what is causing all this rampant inflammation? It’s mostly our food—too many inflammatory foods and not enough anti-inflammatory foods. ⁣
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While there are many ways food can trigger inflammation, food is also the most powerful source of anti-inflammatory compounds. Many of those 25,000 + phytochemicals are powerful anti-inflammatories. The polyphenols in plant foods are among nature's best inflammation-fighting compounds. Where is the best place to find these compounds? At the end of the rainbow — a rainbow of bright pigments and colors found in plant foods, red, green, yellow, orange, purple. Extra virgin olive oil contains oleocanthal, for example, which activates the same anti-inflammatory receptors as ibuprofen without all the side effects. ⁣
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Spices are anti-inflammatory powerhouses, including turmeric, ginger, and rosemary. Meat cooked with spices neutralizes potential inflammation. Omega 3 fats found in wild foods, fish, seafood, and some nuts and seeds are also powerful anti-inflammatories. ⁣
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Mushrooms including Sh*take, Maitake, Reishi, Chaga, Turkey tail, and Cordyceps contain powerful immune regulating and anti-cancer compounds called polysaccharides. And foods rich in vitamins and minerals boost immunity and reduce inflammation, including vitamin C, zinc, selenium, and vitamin D. Vitamin D alone regulates hundreds of genes that affect inflammation and immunity. So a meal of guavas and parsley (vitamin C), pumpkin seeds and oysters (zinc), Brazil nuts and sardines (selenium), and porcini mushrooms and herring (vitamin D) is an immune-boosting, anti-inflammatory super meal. Not sure what you could make with all those ingredients, but you get the idea!⁣
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The best thing you can do for your health is to cut down or cut out inflammatory foods and increase anti-inflammatory foods starting today.

07/06/2023

Magnesium

In this study on average, higher baseline dietary Mg intake was associated with larger brain volumes in both men and women.

The results also showed that the neuroprotective effects of more dietary magnesium appears to benefit women more than men and more so in post-menopausal than pre-menopausal.

Magnesium is essential for everyone, but it’s helpful to see its impact on the brain in this case, as well as the benefits for post-menopausal women.

You can read the full study here: https://link.springer.com/article/10.1007/s00394-023-03123-x

27/03/2023

Eating real food from nature 🆚 eating processed foods from factories made with endocrine disrupters.

08/03/2023

Image by Freepik

14/02/2023

Happy Valentine's day 😊!

26/01/2023

We have known about the devastating effect of these toxins on our children’s development (on our elders mental health too) and it’s yet taking so long for the full findings to be in the public domain for everyone to know.

Tests on Irish families have found one in four people had the controversial weedkiller ingredient glyphosate in their system.

12/01/2023

🤔 intriguing …

His body has been on display for centuries ⬇️