Top Ten Women s Health Tips

Top Ten Health Tips For Women

As you may have noticed, there are lots of things that you need to consider when trying to stay fit and healthy. More often than not this mass of information becomes overwhelming and most people start off with good intentions but give up in the long run, slipping back to old ways and habits. To help you maintain that healthy lifestyle, below are the top ten things you should be doing to keep yourself healthy and happy.

1) When trying to keep to a healthy lifestyle, the first thing you need to consider is your diet. A good balanced diet is essential in maintaining a healthy body. Remember, ‘rubbish in = rubbish out’. Eating junk food, fatty food and other convenience foods will result in a feeling of lethargy, tiredness, depression and bad complexion just to name a few. Simple changes to make would be avoiding too much red meat, high fat foods and high calorie foods instead substituting this with high fibre low fat food, mixed with a regular intake of fruit and vegetables. Fibre is great for digestion whilst fruit and vegetables will help keep vitamin and mineral levels up.

2) Make sure you drink plenty of water throughout the day. One of the risks of not drinking enough water is the onset of kidney stones. If you know anybody who has had kidney stones, you’ll know this is to be avoided! Drinking plenty of water will keep you hydrated which in the long run will help you cleanse your body of impurities. You will start to feel more alert and less tired, you may notice your skin improves with a new radiance. If you are lactating, it is vital that you keep well hydrated to ensure your milk is at its best. Most research suggests that eight glasses of water per day is a minimum.

3) Consider taking vitamin and mineral supplements, especially at the beginning of your new healthy schedule. Some of the more important ones specific to women are Calcium and Iron. Calcium is essential for women of all ages but especially menopausal women to ensure good bone strength and minimise problems from onset of Osteoporosis. Iron supplements are especially important for menstruating women and women who suffer heavier blood loss during that time of the month. Vitamin E400 is worth taking as this has been shown to reduce flushes and sweating at night. For the skin, consider Vitamin E as as a dietary supplement.

4) If you smoke, GIVE UP!! Yes, I know that is much easier said than done but any reduction in the amount that you smoke will be beneficial. If you find the idea of giving up a step too far why not try cutting down? A great way to cut down is to try and extend the time between your cigarettes. If you can maintain this, you will gradually start to smoke less without feeling the withdrawals as much. If you are pregnant, then smoking is a big ‘NO-No’. The toxins in a cigarette can cross from the mothers bloodstream and into the baby. Also your chance of breast cancer is much higher if you are a smoker. Overall reducing alcohol and smoking less are great ways to a healthier happier life.

5) Try and introduce a regular exercise into your daily routine. There are simple ways to get exercise without really trying. You could try walking home from work if it’s not too far, don’t take the elevator all the time – try using the stairs. When your kids are outside playing, take a few minutes to go and play with them. Not only will you be getting fit but you’ll be spending more time with your children. Everyone wins! Yoga is also a great way to stay toned and supple. This can be done in the home with a minimal investment in equipment. There is lots of free info. on the internet related to yoga. A simple cheap way to stay healthy.

6) Try and avoid sources of stress. Stressful situations whether at home or at work can leave you with excess amounts of adrenaline and other ‘fight or flight’ by-products. These can affect heart muscle, upset sleep patterns causing insomnia and much more. Exercise can help to burn off some of these stress by-products but any high stress situations should be avoided.

7) A lot of women are a sucker for a good suntan but there are hidden dangers. Recent research has indicated that over exposure to sunlight and sun tanning beds could increase your chances of skin cancer by up to 30%. A lot of the damage is done in younger life and may not show for years. Simple ways to avoid danger would be to use high factor sun creams, don’t lie out in direct sunlight, consider using a tanning cream and avoid those nasty UV rays altogether.

8) Make sure you attend regular smear tests and ensure you visit your Gynaecologist on a regular basis. A lot of ‘womens’ problems’ can be detected in the early stages and treated accordingly. Cervical cancer, chlamydia and Warts are just a few of them. Avoiding your Gynaecologist is akin to playing Russian roulette!!

9) Make sure you practice safe sex. STD’s can be easily transmitted and even a long term partner could be harbouring some unknown stowaways. Sexually transmitted diseases can lie dormant for years. Until you are 100% sure you and you’re partner are free from STD’s practicing safe sex is the best way to stay healthy.

10) An often overlooked area of personal health is dental hygiene. Not looking after your oral hygiene may result in gum disease, tooth loss, halitosis to name but a few. Keep regular appointments with your dental hygienist and make sure you floss regularly to keep a beautiful bright smile.

Vaginal Dryness – Have You Noticed Something Is Different?

Vaginal dryness is an uncomfortable, yet common condition affecting millions of women. You do not have to be menopausal to experience dryness. Women who are “peri-menopausal” also experience dryness in the vaginal area.

What is it? It is a condition in which the natural lubrication system of the vaginal is no longer working properly leaving the vaginal area dry, itchy, burning, and pain with intercourse. It is often most caused by a hormonal imbalance. Typically, it is a lack of estrogen that causes not only dryness, but in more extreme or long term cases, vaginal atrophy. Vaginal atrophy or Atrophic vaginitis also causes changes to the cells of the vaginal lining, causing them to be more thin and fragile resulting in tearing and bleeding. There are other causes for vaginal dryness besides hormones such as dehydration, stress, medication side effects such as birth control, antihistamines, and autoimmune conditions such as Sjogren’s syndrome.

When you have vaginal dryness you are more susceptible to urinary tract infections due to the lack of protection that the lubrication provides. The natural lubrication of the vagina helps to keep bad bacteria out and without it the normal flora of the vagina can become imbalanced leading to more frequent urinary tract infections. However, many women experiencing vaginal dryness have all the symptoms of a UTI (urinary tract infection) without any bacteria present. Symptoms such as increased urgency, frequency, burning and itching with urination can all be due to the dryness of the vagina. This makes things pretty uncomfortable down there.

What can you do about it? Many women utilize hormone replacement therapy either systemically or vaginally. There are many options for hormones replacement including natural bio-identical hormones to traditional hormone replacement therapies. Estrogen is the most common hormone to help vaginal dryness. There are products that are made just for the vagina and vaginal dryness. Talk to your doctor about which one would be right for you.

Other things to consider are hydration levels, make sure you are hydrating and drinking enough water that your urine is light straw colored to clear. Minimize stress as stress affects many systems of our body including hormones and can lead to vaginal dryness or exacerbate it. Take a look at your medications to see if any of those could be contributing to dryness. In all cases consulting your Naturopathic doctor can provide you with the most comprehensive and individualized treatment plan for your individual situation.

Health Tips For You and Your Family

Here are some easy health tips to help you and your family maintain good health.

Make it a daily effort to move more than you did the previous day. Use the stairs instead of the elevator or escalator. Take your dog for a walk. Chase your children, toss the ball around with friends. Mow the lawn. If you can do anything to move your body, do it. You don’t have to go to the gym – just use your legs and your arms more than you usually do.

Cut out fat from your diet. Avoid fatty meats and burgers. Eat low-fat versions of cream, milk, cottage cheese, cheese and ice cream. Eat limited amounts of sauces, butter, margarine, mayonnaise, sandwich meats and nuts. Most foods are now available in low or limited-fat versions, so try them out.

Stop smoking. Since as far back as 1960, when the United States Surgeon General announced that smoking is bad for you, many Americans have been trying to cut back on their use of tobacco products. Unfortunately, smoking is not down in adolescents and teens. We need to teach our children not to smoke – it’s one of the most important health tips you can hand down.

Try to reduce the stress you face on a day to day basis. That’s easier said than done, but you can use stress busters to help. You can think thoughts that are positive, or spend a half hour walking in the park or soaking in a hot tub. You may opt to get a facial or a haircut, or get a massage – those can be quite relaxing. Meditate, try not to get aggravated if you can avoid it. Avoiding difficult people can help in this area. If you see red, think pink instead – it’s a more relaxing color,

Get away from pollution. This is one of the health tips that everyone can benefit from. Avoid smog whenever you can, like smoke-filled rooms. Stay out of high-traffic areas, stay away from breathing highway fumes, and don’t exercise in high-traffic neighborhoods. DO exercise outside when the smog level is low, but exercise indoors when there is a lot of smog. Plant shrubbery in your yard or common area, and grow plants inside, to help take in carbon dioxide and give off oxygen.

When you drive, or ride in a car, always wear your seat belts. You will probably live longer, based on statistics. They can help to add to the chance of not being seriously injured if you are in a wreck.

Avoid drinking excessively. One glass of wine may be helpful to your overall health, in lowering your risk of heart disease, but more than that can cause problems in your kidneys and liver.

How to Stop Menopause Hair Loss Before It Starts

Saggy skin.

Flat Hair.

Dry eyes.

Acne.

Wrinkles.

Facial hair.

And one of the most embarrassing: Hair loss. Particularly if you are a woman experiencing male pattern hair loss.

Perimenopause can do a number on your health, but it can also wreak havoc on your appearance. If you struggle with serious health problems like fatigue, brain fog, insomnia, flooding or fibroids, the last thing you need to worry about is your looks falling apart. And you certainly don’t need the added anxiety caused by finding clumps of hair in your shower drain each morning.

The good news is you can take some simple steps today to help stop menopause hair loss.

You see- hair loss is just one of the symptoms caused by hormone deficiency. A couple of hormones, in fact.

What are hormones and what do they have to do with hair loss?

Hormones are little chemical messengers that are responsible to 80% of our bodies’ functions. Without healthy hormone production, your body can’t efficiently carry out its necessary functions- tasks it needs to perform every day, like grow a healthy head of hair. Knowing which hormones are deficient will give you the information you need to help boost hormone production and stop menopause hair loss in its tracks.

If you experience any kind of hair loss then you likely have a deficiency in progesterone and are estrogen dominant. But if your hair loss is specific to the top of your head then you are probably deficient in estrogen. Balancing those two hormones can do wonders for helping you grow a full healthy head of hair.

But believe it or not, you can be both estrogen deficient and estrogen dominant.

How so?

Because estrogen dominance refers to the balance between estrogen and progesterone. If you have elevated levels of estrogen due to stress and environmental toxins, then it will actually work to suppress progesterone levels. And if you have the added complication of declining estrogen because you are approaching menopause, then you are both estrogen dominant and estrogen deficient.

It’s natural and normal for your estrogen levels to decline as you approach menopause. But you can do a number of things to help boost production of both estrogen and progesterone so the drop is not nearly so dramatic.

Of course supplementing hormones is always an option. But if you want to avoid the side effects that come with conventional HRT, then there are quite a number of things you can do to promote healthy hormone levels naturally.

Eating adequate amounts of protein, such as organic meat, fish and eggs, will help boost progesterone as does taking a fat soluble Vitamin A. If you want to boost estrogen levels than eating phytoestrogens like alfalfa, broccoli and clover sprouts can be incredibly beneficial.

5 Easy Health Tips

Sometimes the little steps we take (consistently) make the biggest impact, so why not try one or more of these five easy health tips to create a better and healthier you? It only takes twenty-one days to establish a new habit, and today could be “Day One.” Remember this, the Titanic would not have sunk had the guy in the Crow’s Nest not lost his binoculars, and little efforts can yield big results, which could mean the difference between sinking and staying afloat!

1) Eat Plain Oatmeal

You know that oatmeal that comes in the round cardboard container? That oatmeal is the one I’m talking about. You just mix some water into the oatmeal till it’s fairly good and soaked, heat in microwave for about 45-55 seconds (that’s SECONDS) and then drizzle some honey over it. You don’t even need milk because the honey gives it enough liquid. Of course you can always add some berries and milk if you don’t particularly care for bland.

BENEFITS

  • Fiber in oats will keep bowel movements more healthy, and as the old adage goes, “better out than in.”
  • The insoluble fiber in oats has cancer-fighting properties.
  • The soluble fiber in oats slows down the digestion of starch, which might benefit diabetics in particular, because slower starch digestion may avoid sugar level spikes that come after meals.
  • Eating oatmeal regularly has been proven to help ward off heart disease and because oats have phytochemicals it has cancer-fighting properties also.
  • Oats are a good source of vitamin E, zinc, selenium, copper, iron, manganese and magnesium; as well as protein.

2) Drink Water

Okay, I know they say you should drink around eight 8 ounce glasses per day, but even if drinking four 8 ounces glasses daily would be better than nothing. The human body NEEDS water to survive, and no amount of other liquids will give you what good old water will. Of course it’s best to drink filtered water, and occasionally one should detox with distilled water. (But don’t drink distilled regularly because it can cause mineral deficiency.)

BENEFITS

  • Increases energy
  • Enhances fat loss
  • Combats headaches and fatigue
  • Reduces hunger
  • Hydrates skin, which could even make one look more youthful.

3) Walk…Walk…Walk

  • Lowers LDL (low-density lipoprotein) cholesterol (“bad” cholesterol)
  • Raises HDL (high-density lipoprotein) cholesterol (“good” cholesterol)
  • Lowers blood pressure
  • Manages weight
  • Helps maintain strength
  • Calms the spirit and clears the mind

4) Chew Your Food Properly

No matter what you may think, digestion starts in your mouth. Your saliva contains enzymes that start the digestion process, and the enzyme, alpha amylase, breaks down the starches into smaller molecules that your body converts to energy. Then there’s lingual lipase, an enzyme that starts digesting the fat content found in food. And we won’t even go into indigestion…suffice to say, if you suffer from it you might try chewing your food better.

BENEFITS

  • Better digestion with less gas and bloating
  • Brings out the flavor of foods more
  • Better assimilation of the nutrients in your food
  • Better energy after eating

5) Morning Stretch (Before You Start Your Day)

Stretching is the act of focusing on lengthening the body’s muscles in order to increase muscle flexibility and range of motion. Starting the day with a morning stretch is very beneficial-not only for working out the kinks received from your night’s sleep, but also to prepare your body for the day’s labors. And if you’re someone who has an extremely physical job, then it’s all the more important. It’s one of those simple things you can do each morning that truly makes a difference in how you’ll feel throughout the day.

WARNING: If you’ve never been instructed in how to properly stretch, then you should Google “stretching” and learn about it before starting your stretching regime.

BENEFITS

  • Reduces muscle tension
  • Enhances muscular coordination
  • Increases circulation of the blood
  • Increases energy levels
  • Helps to keep spine in good alignment (your chiropractor will like that)

Can be very relaxing, which can help to de-stress.

Why Egg Freezing Can Be Critical in Getting Pregnant

If you ask married couples what is the most cherished gift of their relationship, then there answer will be their children. No matter which country you are from, welcoming a child comes with a common feeling of joy. This feeling can take a back seat when you are not able to get pregnant even after repeated tries. When you are trying for more than a year but not able to conceive, then the medical term infertility is used. It can cause a lot of mental stress. However, with the advancement of modern techniques, there are many treatment options for this condition. In many infertility cases, there is problem of eggs. There is an option of freezing of eggs in early years when eggs are produced in good quantity. To do this, you need to consult an egg freezing center.

Why eggs are frozen

Fertilization of egg is a step that is taken way before pregnancy. It is considered as a first step in getting pregnant at a later stage. Many women go ahead with this procedure as they don’t have an active male partner. This is the main reason why they haven’t started their family yet. In some cases, they put their career ahead and want to wait while having a child as it can be a hindrance. As they age, the likelihood of the egg getting developed decreases which leads to pregnancy issues. Eggs that are frozen don’t age or get old. The biological clock is stopped for them. Medical reasons also play a part in this. Cancer treatment directly affects the ovaries and can damage the eggs by causing premature menopause.

What is egg freezing?

Egg freezing is a procedure involving preservation of the woman’s eggs. These are harvested from the ovaries and stored for use in later stages of life. They are frozen in an unfertilized condition which is then thawed and combined with a sperm and implanted in the uterus of the woman during IVF to facilitate pregnancy. Eggs freezing is basically done as complication of infertility mostly occur due to germ cell deterioration. The uterus remains completely functional.

What are the risks associated?

Before going ahead with this procedure, your oocyte freezing center will tell you about all the risk that is accompanied with this procedure. Some of the common risks include –

• You should be emotionally ready because it is not 100 percent successful. There should not be any false hopes. The process in itself is a positive and empowering step but not completely risk free.

• You are given fertility drugs which can cause some medical conditions. Use of injectable fertility drugs causes ovarian hyperstimulation syndrome leading to mild abdominal pain, bloating and nausea. Rarely, fluids get build up and there is shortness of breath too.

• There can also be egg retrieval procedure complications. Needle used in retrieving the egg causes bleeding and infection to the bowel, bladder or a blood vessel.

How do you prepare for the procedure?

Before the process begins, egg freezing centers will have some screening methods. Ovarian reserve testing is done to determine the quantity as well as quality of your eggs. The results which will come out will help in determining how the ovaries will respond to fertility medications. You will also be screened for certain diseases such as HIV. After all the tests are done, you can ask the doctor all the doubts that you have.

How is the procedure performed?

There are two methods to freeze the eggs –

• Slow freeze method – in this procedure, low concentrations of cryoprotectants are used. As soon as the metabolic rate of the eggs is reduced, concentration is increased.

• Vitrification – In this procedure, high initial concentrations of cryoprotectants are combined with cooling at a fast rate. This is done so that intracellular ice crystals are not formed.