Women's Research Review 27

Bringing Clarity to Women's Health Studies in Just 5 Minutes

Welcome to today's edition of Women's Research Review. In just 5 minutes, you'll get 3 fascinating studies all about women's health and wellness.

1st Study

Ashwagandha for Stress and Anxiety

Finding Calm with Ashwagandha 🌱

PMID: 37832082

Quick Summary: A study shows that ashwagandha, a natural herb, can reduce stress and anxiety levels in people with mild to moderate symptoms. 🧘

Who was studied? 50 people from India, mostly men, aged 21 to 54.

How was it done? Participants took either a placebo or 500 mg of ashwagandha daily for 60 days. Their stress, anxiety, and quality of life were measured along with other chemicals related to stress.

Results: Those who took ashwagandha felt less stressed and anxious and had a better quality of life. They also had lower cortisol levels (a stress hormone) and higher serotonin levels (a happiness hormone).

This graph shows how anxiety and stress scores changed over time in two groups: one that received a placebo (a substance with no therapeutic effect) and another that received Ashwagandha root extract (ARE)

Actionable Step: Consider incorporating ashwagandha supplements into your daily routine, especially if you experience mild stress or anxiety. Consult with a healthcare professional before starting any new supplement regimen.

2nd Study

Protein for Muscle Synthesis in Trained Women 💪🏋️‍♀️

The Right Amount of Protein for Muscle Gain 🏆

PMID: 37787091

Quick Summary: In resistance-trained women, 30 grams of whey protein after a workout is ideal for muscle growth.

Who was studied? 24 women, average age 27, with around 7 years of resistance training experience.

How was it done? After two sessions of whole-body resistance exercise, participants took either 15, 30, or 60 grams of whey protein. Muscle protein synthesis was measured through various tests.

Results: 30 and 60 grams of protein significantly increased muscle protein synthesis compared to 15 grams, with no major difference between the 30-gram and 60-gram amounts.

Actionable Step: If you're engaged in resistance training, aim to consume around 30 grams of whey protein after your workout sessions to support muscle growth and recovery.

3rd Study

Plant-Based Diet and Health Risks 🌿🥦

Eating Plants for a Healthier Life ❤️

PMID: 37789346

Quick Summary: Eating more plant-based foods reduces the risk of death and chronic diseases like heart disease, diabetes, and cancer.

Who was studied? Over 2 million people across continents.

How was it done? A review of 76 studies analyzed the dietary habits of participants and their health outcomes over several years.

Results: People who ate more plant-based foods had lower risks of dying and developing chronic diseases. The health benefits were even greater for those who chose healthier plant foods over unhealthy ones.

© BYU Life Sciences

Actionable Step: Gradually increase your intake of plant-based foods like fruits, vegetables, whole grains, and legumes. Strive for a balanced and healthy plant-based diet to enhance overall health and reduce disease risk.

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