TIDBITS
The Cranberry Cure
Rice cake and cheese sandwiches In addition to cut-up vegetables, rice cakes are a great medium for enjoying dips, nut/seed butters, and even sliced cheese. Rice cake sandwiches are fun, delicious, and simple to assemble in advance, on the go, or while enjoying a day in the park. Keeping food safety in mind, I’d recommend storing sliced cheese in a cooler or insulated lunch bag with an ice pack.
Urinary tract infection is a relatively common occurrence, especially in women. Classic recommendations for treating a urinary tract infection include increasing hydration/water intake and the common home remedy of drinking cranberry juice. While cranberry products are recommended thanks to a chemical compound called proanthocyanidin, support for their effectiveness always seemed to border the gray area between old wives’ tales and substantial, credible research. However, recent findings published in the Cochrane Review finally brought to light the scientific evidence on this healing intervention. The research team set out to review 50 randomized controlled trials with approximately 9,000 participants, and ultimately concluded that drinking cranberry juice or taking cranberry supplements reduced the risk of having repeat symptoms for a urinary tract infection by more than 25 percent. The intervention was particularly helpful for children and for individuals who had experienced recurring UTIs.
Vitamin D May Help with Depression Fruit cups Similar to trail mix, there is a plethora of ways to mix and match fruit cups, which can be customized to your preferences and available fruits. Simply cut up/ assemble on your own or enjoy a packaged version from the store.
Esti Asher, MS, RDN, LD, is a Registered Dietitian Nutritionist and Self-Care Enthusiast on a mission to help women reach their ultimate health and wellbeing potential inside and out. She shares credible, clear, and inspiring nutrition information with women via her virtual private practice. To contact Esti with feedback or inquiries regarding her nutritional services, please email her at: esti@estiashernutrition.com or visit estiashernutrition.com.
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WELLSPRING / JUNE 2023
The period from when a woman becomes pregnant until one year after the birth, also known as the perinatal stage, is often a time of many emotional and physical changes, with some women suffering greatly from depression and anxiety. While there are many strategies for helping and treating depression and anxiety, a focus on diet is often key. Theories vary regarding which dietary or nutritional components may best help women during the perinatal stage, and particularly those suffering from anxiety or depression. A recent study conducted a systematic review and meta-analysis of random control trials within this area. Elemental metals such as zinc, iron, and magnesium did not prove to be more helpful than the placebo (with the exception of iron, which may cause improvement if the individual is suffering from an iron deficiency). However, vitamin D did yield a small to medium effect on improvement. While further research is needed, this is a factor to keep in mind, and it’s worth bringing up with your physician to see if vitamin D supplementation is helpful and/ or necessary.
