Exercise and Nutrition Are Essential In Health for Women

Introduction

Health for women is essential. Women have special needs--needs apart from those of men. This section looks at nutrition and exercise from a woman's perspective. When it comes to women's health, a one-size fits all approach does not work.

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As far as nutritional requirements and health for women are concerned, women need less vitamins, minerals, and protein than men. Generally speaking, women are smaller than men with less muscle and more body fat. This is reflected in a woman's height and weight.

Women are at risk of deficiency for vitamins B-6 and B-12. The majority of cases of B-12 deficiency is due to poor absorption. Vitamin B-12 is found in meat and fish. Vegetarians are also at risk.

Vitamin B-12 is essential for optimum liver function; it is also necessary for brain and nervous system operation. This is one of the vitamins in which many people are deficient. This is especially true in older adults. Signs of B-12 deficiency in terms of health for women can be impaired memory, confusion and decreased cognition. This can be a contributiong factor of dementia. Forms of B-12 equally effective are hydroxycobalamine and methylcobalamine (avoid cyancobalamine.)

Vitamin B-12 needs the other B vitamins to work properly. A multiple B supplement should be taken twice a day as they do not last 24 hours in the body. Care should be taken. Unfortunately the health for women benefits of vitamin B12 can be nullified if it is taken with another vitamin. Vitamin B12 should be taken alone. After taking B12, wait a minimum of one hour before taking any other vitamins.

Pregnant women are at risk of deficiency of folate (folic acid.) Folate can be found in dark green leafy vegetables such as spinach, enriched breakfast cereals, beans and lentils.

Iron deficiency is common for pregnant women. Iron is found in lean meat and especially in liver. Fish and poultry are other good sources.

The journal Epidemiology published the results of a study about the effects of women eating grilled meat and breast cancer. Postmenopausal women who ate more than one serving a week of grilled or smoked meats have a 47% greater risk of developing breast cancer than those who ate less.

Premenopausal women who consume the same amount as postmenopausal have less of a risk. Researchers reason that it takes years for carcinogens that result from grilling and barbecuing to accumulate in the body. In consideration of healh for women, avoid high-temperature cooking of meats.

About two-thirds of American women are overweight or obese. Women's overweight and obesity rates are higher than men. Obesity takes away from health for women. It can lead to an increased risk of developing heart disease, high blood pressure, diabetes, sleep apnea, cancer, osteoarthritis, and mental health problems.

Women are at an increased risk of gaining weight as they age. As such, postmenopausal women at particularly vulnerable. “Postmenopausal women stand at a crossroad, facing the possibility of living the remainder of their lives in essentially good health or facing the probable onset of chronic diseases that might have been prevented,” says author Karen E. Dennis. “By first understanding the health consequences of being overweight, nurses have a unique opportunity to work with women of all ages in fighting obesity.”

Heart disease takes more than 40 times the number of lives of women than breast cancer every year. Health for women would improve dramatically if we could reduce death by heart disease.

In a recent university study, researchers discovered that women who increased their calcium intake by as little as 130 milligrams a day lost more weight than those who didn't. In a mouse study, those who were placed on a diet with a lot calcium lost 42% of their body fat. The mice who didn't get extra calcium lost only 8%!

Since a lot of people are lactose intolerant, alternate sources of calcium are dark leafy vegetables (spinach, collard greens), salmon, mackerel, oats, and almonds.

These women sprinkled 4 tablespoons of crushed flaxseed onto yogurt, cereal, juice or water. After 6 weeks the number and severity of their hot flashes dropped. Health for women depends heavily on good nutrition.

Flaxseed is rich in fiber. In order for your body to adjust to this increase in fiber, the Mayo scientists suggest starting with 2 tablespoons of crushed flaxseed a day, and increase slowly to 4 tablespoons.

Health for Women Over 50

All women over 50 years of age need 1,200 mg (milligram) of calcium and 700 IU (international units) of vitamin D per day. Women who have been diagnosed with osteoporosis need 800 to 1,000 IUs of vitamin D a day.

Vitamin D assists calcium to enter your bloodstream and fuse to your bones. Your body can only absorb about 500 mg of calcium at a time. If you supplement with calcium, take no more than 500 mg doses at any one time.

According to the National Institutes of Health, caffeine will cause your bones to excrete calcium (about 2 mg per cup of coffee.) Calcium for Weight Loss...

This finding does not seem to affect younger women. The researchers say however that all is not lost. They state that the test results understate the importance of consuming a lot of protein from eggs, fish, chicken, and lean red meat along with weight training.

Michael Rennie, professor of Clinical Physiology at the University of Nottingham said, "Rather than eating more, older people should focus on eating a higher proportion of protein in their everyday diet. In conjunction with resistance exercise, this should help to reduce the loss of muscle mass over time..."

Exercise in Health for Women

A George Washington University study has found that having an exercise routine can reduce your risk of uterine fibroids by 40%.Women who were active for an hour or more a day had almost half as many noncancerous tumors as non-active women. Researchers think that exercise regulates estrogen and insulin.

Nutrition in Health for Women

The Journal of the American Medical Association published a study looking at health for women and vitamin E. With 40,000 women participating in the study, results show that vitamin E significantly reduced the risk of death from cardiovascular disease (CVD.) CVD is the leading cause of death for women in the United States. This disease kills over 500,000 women annually.

The Women's Health Study (WHS) also confirmed that vitamin E is completely safe. Supplementing with 600 IU every other day does not increase total mortality for women. The Council for Responsible Nutrition was greatly encouraged by the study. This was the longest and largest study ever conducted on vitamin E.

General Health for Women

Thyroid disease affects up to 27 million Americans, the majority of whom are women. Approximately 1/2 of the thyroid cases are undiagnosed. The thyroid is a gland shaped like a butterfly located in the neck. It controls your metabolism.

Hypothyroidism or an underactive thyroid is the most common thyroid disease. Symptoms include fatigue, weight gain and high blood pressure. In more severe cases it can cause slowed speech and movement. Hypothyroidism has also been linked to increased rates of infertility and miscarriage.

Most experts do not recommend testing for thyroid disease until a woman has reached menopause. However, if you have a family history of thyroid problems or are experiencing weight gain, fatigue, puffiness, hair loss, depression, dry and itchy skin, and sore muscles, and you have no idea what the cause is, ask your doctor for a blood test.

However, estrogen therapy has a down-side. It produces bad side effects such as nausea, headaches, breast tenderness, hair loss, abdominal cramps, abnormal vaginal bleeding, and more. Studies have shown that estrogen therapy can increase your risk of developing breast and endometrial cancer by 14 times! Mainstream estrogen therapy should be avoided in health for women.

A natural herb called black cohosh has been shown by studies to work much more effectively than estrogen. And in addition, there are no nasty side effects. Natural remedies are always preferable in health for women.

In one study women were divided into three groups. One group was given estrogen, another a placebo (a dummy pill), and the last group was given black cohosh. The group which received black cohosh had their menopausal symptoms relieved better than the other two groups.

Researchers also found that the black cohosh reversed menopausal changes in the vagina. In addition, there was improved muscle tone and less vaginal dryness.

Black cohosh is a natural herb which can be purchased in any good health food store. Simply take 500 mg (milligrams), three times a day. You can then say 'good riddance' to estrogen therapy!

Breast density cannot be determined through any visual or manual (by feeling) but only through a mammogram. Dense tissue is composed of milk gland, and duct and fibrous tissue.

Breast cancer is the leading cause of death for women aged 35 through 54 years old.

Lead can be leached into your bloodstream during pregnancy, menopause, or by old age. Symptoms of exposure to lead are:

Levels of lead in the bones can be as much as 25 percent higher in postmenopausal women due to thinning of the bones. This can in turn increase your risk of heart disease.

A Harvard bone lead expert says that calcium supplementation will reduce the likelihood that calcium, and therefore lead, will be leeched from bones. A dose of at least 1,200 mg of calcium daily has proved to significantly reduce blood levels of lead in nursing mothers. Chelation therapy may also be helpful in purging lead already in the bloodstream.

An increase in weight in women between the ages of 36 and 53 were also discovered to bring with it increased rates of hysterectomy. Hysterectomies are the second most common surgery for women in the United States (the most frequent is cesarean section delivery.) Over 600,000 are performed annually.

The hysterectomy study involved 1,790 women. Underweight women regardless of age had lower rates of hysterectomy than women with a higher BMI (body mass index.)

From the age of 36, overweight women had higher rates of hysterectomy than normal weight women; women who were obese and over the age of 43 had higher rates than women of normal weight.

BJOG editor-in-chief, Professor Philip Steer commented, "There are many health difficulties associated with obesity and the MRC (Medical Research Council) study shows that, particularly after the age of 36, being overweight or obese can be linked to hysterectomy in later life."

Pregnancy and Health for Women

Pregnant women need about 300 additional calories a day in order to support a healthy pregnancy. A woman of normal weight should gain between 25 to 35 pounds during the duration of her pregnancy. An underweight woman should gain between 28 to 40 pounds; an overweight woman should gain between 15 to 25 pounds.

In health for women, the first trimester should see a weight gain of between 2 to 4 pounds. After that a woman should gain 3 to 4 pounds a month during remainder of the pregnancy.fluoride... chlorine... cell phones...

The placenta supports the growing child in your womb. It makes hormones which may interfere with your ability to create and use insulin. If this condition is not controlled, it exposes the baby to excess blood sugar (glucose.) It will later be stored as fat. And it leads to an overweight (fat) baby.

A Kaiser Permanente study found that a mother with gestational diabetes is not doomed to give birth to an overweight baby. The study found that if the mother exercises, follows a sound nutritional plan and her doctor's plan of treatment, her children will not have an increased risk of becoming overweight. Of course exercise and good nutrition is paramount in health for women.

Unfortunately, tons of mercury turns up in our streams, rivers, and oceans. The major mercury contamination is produced by the burning of coal to produce electricity. Mercury travels through the air and is deposited in our waters. Forty tons of mercury are produced in the United States every year!

The type of mercury that winds up in our fish is called methylmercury. The elderly and unborn and newborns are especially susceptible to the toxic effects of mercury. It is very toxic to the developing brains of the unborn and the newborn.

When eaten, mercury is stored in the body's fatty tissues. Mercury can cross a woman's placenta and harm her baby's nervous system and brain. The brain is 60 percent fat which is why it is affected to a great extent in infants.

According to the EPA (Environmental Protection Agency) and FDA (Federal Drug Administration), tilefish, shark, king mackerel, and swordfish should NEVER be eaten. Mercury levels are just too high. Caution should also be exercised with tuna. It is eaten in great quantities by almost everyone, including children. Mercury accumulates in the unborn child in higher levels than in the mother. Health for women who are pregnant, or who will soon become pregnant, will affect the child.

Mercury can cause brain damage in infants. A 2007 study that was published in the Environmental Health Perspectives stated that fish is positively associated with premature delivery.

However, mother and child need the omega-3 fatty acids found in fish. Children in particular need DHA, an omega-3 acid. Without DHA, a child's nervous and immune systems may not completely develop. A deficiency of omega-3s can cause a lifetime of unexplained emotional, learning, and immune system disorder.

Fish that is naturally low in mercury include: clams, shrimp, crab, Wild Alaskan salmon, Wild Pacific salmon, sardines, summer flounder, croaker, haddock, tilapia, and scallops. These fish are safe options for pregnant and nursing women and young children.

Fruits and vegetables have natural flavonoids which offer protection against mercury poisoning. Selenium (as selenomethionine) will detoxify mercury. Chlorella is also a natural detoxing agent. Want a great alternative to fish? Read...

Find out how much mercury you can consume based on your body weight here...

Sodium nitrite per se is not the problem. More come from vegetables than from meat. The problem arises during digestion when sodium nitrite is converted to nitrosamine. Nitrosamine is a carcinogen.

Nitrosamine is found in foods that are pickled, fried, or smoked. It is also found in beer, cheese, fish byproducts, and tobacco smoke.

Foods high in vitamin C stops the conversion of nitrite into nitrosamine.

When women smoked during pregnancy, the child may be deprived of nutrition while in the womb, and will need to be compensated nutritionally after birth.

While the studies are not conclusive, the findings indicate smoking during pregnancy, even in the early stages, can affect children's health over a long period of time.

Studies also find that children of mothers who regularly skipped breakfast during pregnancy were 2.4 times more likely to be obese.

Trans fats, among its other dangers, increased the risk of ovulatory infertility. Eating a lot of fast carbohydrates (high glycemic index carbs) can also lower your chances of getting pregnant.

Low-glycemic index carbs (or slow carbs) such as brown rice, whole grain, and sweet potatoes were associated with increased odds of achieving pregnancy. Also, by getting more of your protein requirements from plant sources rather than animal sources (beef, chicken, pork, etc.) improved a woman's odds of getting pregnant.

Results showed a 50 percent reduction in cancers, which included leukemia, lymphomas and lung tumors. Indole-3-carbinol is a chemical found in cruciferous vegetables, such as Brussels sprouts, broccoli and cauliflower. It can also be purchased as an extract.

From this study and a number of others, a whole new field— preventing adult cancers by manipulating diets during pregnancy—is opening. Few mothers are told that their diets during pregnancy can determine the risk of disease their children will face in the future.

The study which was conducted by researchers at Kaiser Permanente found that women who drank 200 mg (milligrams) or more of caffeine a day (two or more cups of regular coffee or five 12-ounce cans of caffeinated soda) had twice the risk of miscarriage as women who didn't have any caffeine at all.

Women who drank less than 200 mg of caffeine on a daily basis had an increased risk of miscarriage of over 40 percent. The researchers tell us that the caffeine crosses the placenta and into the unborn child's blood supply. They theorize that the unborn child cannot metabolize caffeine well because of an under-developed metabolic system.

The following should be observed by the pregnant mother-to-be in terms of health for women: (1) avoid any exercise which might cause trauma to the abdominal area (2) avoid any exercise which requires very good balance (skiing for instance) (3) avoid any exercise which requires you to lay on your back (restricts blood flow.)

To be on the safe side, pregnant should not use perfumes or fragrant body creams.

Premenstrual Syndrome in Health for Women

Premenstrual syndrome (PMS) includes mood swings, irritability, depression, anxiety, fluid retention, bloating, breast tenderness, sugar cravings, headaches, and sleep disturbances. It affects 75% of women. In 20% of affected women the symptoms are so severe they need medical treatment.

Of the 20% who need medical treatment, about 8% have such extreme symptoms that it has been given a name--premenstrual dysphoric disorder (PMDD.)

The following substances can make PMS symptoms worse: caffeine, sugar, alcohol, stress, and lack of exercise. The cause of PMS--the reason behind the symptoms--is hormonal imbalance. The hormone estrogen increases while progesterone decreases.

Diet, supplementation and exercise will correct the problem. They are all necessary in health for women. Eliminate ALL alcohol and caffeine from your diet. To address the sugar aspect, stop drinking sodas (including diet) and fruit drinks. Increase omega-3 fatty acids through fish such as salmon and sardines. You can also use ground flax seeds. Sprinkle them on your breakfast cereal.

Eat whole, natural foods including organic eggs, meat, fruits, and veggies. Eliminate dairy products (they contain hormones.) Eliminate all refined flour and sugar and processed foods.Take the following supplements:

Work on avoiding stress in your life. Exercise! Many studies show that exercise can reduce stress.

Breastfeeding in Health for Women

Despite many mother's reliance on man-made infant formula, breastfeeding is the best method for supplying nutrition to the newborn, and is best for health for women. Consider this: (1) mothers burn more calories when they breastfeed (2) mother's milk has at least 400 nutrients which are not in infant formula (3) mothers return to their pre-pregnancy weight faster and (4) there is a reduced risk of chronic diseases such as diabetes and breast cancer.

According to the Centers for Disease Control (CDC), a little over 30% of mothers breastfed exclusively through age 3 months; just over 11% breastfed exclusively though 6 months.

The breastfed toddler enjoys the following health advantages:

Mother's milk cannot be replicated by science. This means that infant formula is inferior in its nutritional profile. No milk, including cow's milk, has the nutrient profile found in mother's milk. That's because mother's milk is designed for humans while cow's milk is designed for calves.

Brestfeeding has developed a few myths which some women may hold onto.

Myth 1: Some mother's believe that they don't have enough milk to breastfeed.

All women have sufficient milk. The more the baby nurses, the more milk a mother's body will produce.

Myth 2: Infant milk is more nutritious.

As I mentioned above, mother's milk contains 400 nutrients which are not in infant formula.

Myth 3: Breastfeeding is too painful.

Although breastfeeding may be painful for some women, it is almost always the result of wrong position. Read...

Once mother's milk arrives, usually about the third or fourth day, the baby should wet between 5 to 6 diapers a day. And for the first several months he should have 2 to 5 bowel movements per 24 hour period. Some babies though will not have as many bowel movements, but they will be larger beginning around the 6 week period. Don't allow the baby to go longer than 4 hours between feedings.

(Source: Jody Reller, Breastfeeding Peer Counselor Koochiching County Health Department)

A new study reports that women who suffered gastroenteritis were more likely to experience IBS (irritable bowel syndrome) months down the road if their initial patient profile showed a likelihood to feel stressed-out.

Researchers think that viral infection gastroenteritis may set off IBS (constipation, diarrhea, or both) in some cases. Once triggered, stress may allow IBS to linger. They therefore concluded that stress may be a risk factor for IBS.

Menopause in Health for Women

Menopause occurs when menstruation has ended. It is when a woman reaches the end of her fertility, and has not had a period for twelve consecutive months.

Menopause usually happens between the ages of 45 and 55. It is at this time that the ovaries stop making estrogen. The average age is 51. It can occur as early as the 30s or as late as when a woman is in her 60s.

Lessened estrogen production is associated with fast bone loss. Women become more susceptible to osteoporosis, a process which causes the bones to become thin and porous. The likelihood of fractures increases. Up to 20% of a woman's total bone loss can happen in the years following menopause.

Fermented soy products are good for menopausal women to consume. Soy is high in protein, and is a rich source of antioxidants, phytonutrients (plant nutrients), calcium, and folate. Fermented soy helps to reduce cholesterol, increase bone strength, and helps alleviate hot flashes.

Avoid all unfermented soy products. Fermented products include: natto, miso, tempeh, soy sauces, tofu, and fermented soy milk.

Varicose Veins in Health for Women

This condition is caused by blood gathering in the veins. Between 5 and 30 percent of the population in the United States suffer from varicose veins. Women are three times more likely to develop varicoses than men.

Risk factors for varicoses are: age, obesity and/or multiple pregnancies, little or no physical activity, jobs which require you to be on your feet, genetic predispositions, and connective tissue abnormalities. Constantly crossing your legs will contribute to varicose veins.

The following conditions can put you at an increased risk for varicoses: (a) a poor or restrictive diet (b) Chrone's disease (c) ulcerative colitis (d) celiac disease and other conditions that interfere with the absorption of nutrients (e) liver disease that interferes with vitamin K storage and (f) drugs such as broad-spectrum antibiotics, cholesterol drugs, aspirin.

A new study published in the Journal of Vascular Research found that varicose veins may be caused by a lack or inadequate amounts of vitamin K. The following list shows foods that contain this important nutrient:

Vitamin K comes in two primary types: K1 and K2. Vitamin K3 is synthetic and should be avoided. Vitamin K1 is found in green leafy vegetables, broccoli, asparagus, tomatoes, avocados, olive oil, whole wheat, butter, and green tea; vitamin K2 is found in meat, liver, egg yolk, and in fermented foods such as natto, yogurt, and cheese.

Vitamin K belongs to a group of vitamins called fat soluble. This means that fat is necessary for their absorption into the body. I always pour extra-virgin olive oil on my veggies.

The following list contains proven therapies for varicose veins:

Premenopausal in Health for Women

Also known as perimenopausal; this is the period just before the onset of menopause. It occurs at the average age of 45 but can begin as early as 25 or as late as 70. Premenopause can last anywhere from 1 to 6 years.

If you suffer from migraine headaches, you have twice the risk of stroke as those premenopausal women who don't have migraines.

Skin Health in Health for Women

I think that most people realize that too much sun exposure can age the skin. What you may not realize is that eating too much sugar will lead to wrinkles and aging skin too.

Sugar ages the skin in a natural process known as glycation. Glycation happens when the sugar in your bloodstream attaches itself to proteins, and forms harmful molecules known as advanced glycation end products (AGEs.) The greater your intake of sugar, the greater the number of AGEs that develop.

Accumulating AGEs harm adjacent proteins in a domino-like effect. Collagen and elastin are the most susceptible to damage by this process. These proteins maintain your skin's firmness and elasticity. When AGEs damage collagen and elastin, they become dry and brittle. This leads to sagging and wrinkly skin. Obviously this affects health for women.

According to a study that was published in the British Journal of Dermatology, AGEs skin effects begin at about the age of 35 and rapidly increase from then on.

Excess sugar in your diet also determines the type of collagen you have. Types I, II, and III are the most abundant collagens the skin has. Type III is the most stable. Type I is the least stable. Glycation changes type III into type I collagen.

AGEs have another devastating effect. They nullify your body's natural antioxidant enzymes which leaves you more vulnerable to the sun's damaging rays.

Diabetics suffer the most from AGEs. Because diabetes is a disease of uncontrolled blood sugar, diabetics suffer skin damage earlier than non-diabetics. Karen Grossman, MD, a dermatologist in New York City and Santa Monica, CA, and chief of the division of dermatology at St. John's Hospital in Santa Monica, says, "Depending on how well their disease is controlled, diabetics can have up to 50 times the number of AGEs in their skin as those who don't have diabetes."

Skin products which contain retinol can be used to build brand new collagen. Retinol is a type of vitamin A which has been used successfully in treating acne and other skin problems.

Other steps you can take to minimize the damage caused by AGEs are: (1) control the amount of sugar that you add to foods (2) read product labels carefully for hidden sugar (c) avoid high fructose corn sugar (d) supplement your diet with at least 1 mg of vitamins B1 and B6--AGE inhibitors (e) eat more fruits, vegetables, and nuts (such as walnuts), red bell peppers, and cranberries. They are loaded with antioxidants which assist in keeping sugar from attaching to proteins.

As you age, your levels of zinc decline. This interferes with the healing process. Wounds don't heal as fast as they did when you were younger--or they may heal incompletely.

Vitamin C is used for the production of collagen. It works together with vitamin E to help repair sun-damaged skin according to recent studies. Also note that calcium is just as important as zinc for your skin's health.

That being said, the key to skin health is nutrition. Jamison Starbuck, ND, a naturopathic physician and lecturer at the University of Montana recommends an anti-inflammatory, anti-aging diet. This diet should consist of generous amounts of fruits and vegetables, and foods rich in omega-3 fatty acids such as salmon, walnuts, and flaxseed.

The darker in color the produce, the richer it is in antioxidants. Antioxidants are anti-aging and anti-inflammatory substances. Fruits and vegetables like broccoli, blueberries, strawberries, and spinach should be eaten frequently.

Diets high in saturated fats should be avoided. Trans fatty acids should be eliminated entirely. Processed foods which include snack and fast foods should be reduced to once-in-a-while treats.

Smoking and alcoholic beverages can harm the skin. Also avoid as much as possible toxic substances such as pesticides and even household chemicals. Replace chemical household cleaning products with ones containing natural ingredients. These can be purchased in stores such as Whole Foods.

Don't expose your skin to harsh detergent and antibacterial soaps. Choose natural alternatives in their place. Even avoid using soaps with fragrances and dyes choosing instead naturally-based soaps. Ivory soap is excellent to use.

Exercise is important for optimum skin health. It will improve the body's circulatory system in transporting blood and oxygen to the skin. It will also build firm muscle tissue and help fight against cellulite. Make sure to drink plenty of filtered water.

Papaya Exfoliant Mask: Place a papaya in a blender. Apply the crushed fruit to your face and leave for at least 20 minutes. You can also add ground herbs or other fruits and vegetables.

Honey Lavender Rose Mask: Take one (1) ounce of lavender and one (1) ounce of rose and ground into a powder. Mix into consistency of honey so that it can easily be applied to your skin.

Facial Salt Scrub: Good for all skin types; this scrub uses a rubbing action. Add salt to your cleanser or soap only at the time you will be using it.

Vinegar Peel: Not for sensitive skin! Good for dry, flaky, or oily skin. The vinegar removes dead skin cells. Mix 1/4 to 1/2 cup certified organic (with the Mother in it, the floating sediment is important to quality vinegar) to one (1) cup of pure water. Take a washcloth and cut out holes for your eyes and nose. Soak the washcloth in the vinegar/water mix and place of your face while lying down. Leave on for up to 25 minutes.

Body Salt Scrub: Good for all skin types and to be used as needed. It removes dead skin. Place 2/3 cup of olive or almond oil into a small bowl. Add about the same amount of sea or table salt. Add enough to have a consistency to be able to rub it all over your body. Next add several drops of your favorite essential oil. Apply the mixture while seated in your bathtub. Shower the mixture off.

Hormone Replacement Therapy (HRT) for Health for Women

Hormone replacement therapy was developed to minimize the discomforts of menopause. It later was used for preventive purposes. HRT was discovered to have serious side effects.

The Women's Health Initiative (WHI) abruptly halted its study in July of 2002 when the data found higher rates of breast cancer, heart attacks, strokes, and blood clots in the women who participated. This study used a combination of estrogen and progestin therapies.

Serious side effects were also discovered in the WHI study in 2004. This study used estrogen only. It was stopped in April, 2004 when it was realized that the hormone did not offer protective heart disease prevention. Instead it increased risks of stroke and blood clots.

Side effects of HRT include osteoporosis, blood clots, high blood pressure (hypertension), vaginal bleeding, rash and acne, and weight gain.

Breast Cancer and Health for Women

It has been estimated that approximately 178,480 women in the United States will be found to have invasive breast cancer. More women die of breast cancer in America than any other type of cancer. Find out the truth about mainstream medicine's approach to breast cancer detection (#179.) You will be surprised!

Risk factors such as gender, age, and family history are well beyond anyone's control. But the fourth risk factor, lifestyle, is controllable. The following are things that you should do to minimize your chances of developing breast cancer:

The study on which the findings were based followed over 184,000 postmenopausal women for an average of seven years. Women who had less than one drink a day experienced a 7 percent increased risk of developing breast cancer over those women who did not drink; women who have from one to two drinks per day had a 32 percent increased risk while those who had three or more drinks a day experienced up to a 51 percent increased risk of developing breast cancer. The risk was seen mostly in those 70 percent of tumors classified as estrogen receptor- and progesterone receptor-positive. This is the most common form of breast cancer in postmenopausal women.

The risk factors were not dependent on what type of alcohol consumed. They were the same whether the alcoholic beverage was beer, wine, or hard liquor. (Read more...)

Study participants were aged 25 to 42. 255 of these women were diagnosed with breast cancer and 367 were healthy. The researchers found that severe traumatic events such as the death or divorce of parents during childhood or teen-age years, or the loss of a husband, increased a woman's likelihood of developing breast cancer.

Moderate life events such as joblessness and financial difficulties also impacted breast cancer risk. Women who experienced 2 or more traumatic events were 62% more likely to develop breast cancer. On the other hand, women who were optimistic had a 25% reduced risk of developing breast cancer.

The term estrogen dominance was coined by Dr. John Lee. In women between the ages of 35 and 50, there is a 75% decline in progesterone production; between the same ages there is a 35% decline in estrogen. This is termed estrogen dominance.

Estrogen promotes the female characteristics at puberty. It also promotes cell growth. Not commonly known is the fact that estrogen is not a single hormone, but is actually three-estrone, estradiol, and estriol. The average ratio for these hormones is: 90% estriol, 7% estradiol, and 3% estrone.

According to Dr. John Lee, expert in hormone therapy, the ratio of progesterone to estrogen should be between 200 and 300 to 1 for optimum health. Herein lies the problem. Excess estrogen can lead to:

The answer to estrogen dominance which severely affects health for women is supplementation with natural progestrogen, and avoidance of products containing estrogen and estrogen-mimicking substances. Progestrogen naturally balances estrogen.

Ovarian Cancer and Health for Women

Ovarian cancer has long been known as the 'silent' killer because there were no known symptoms in its earlier and treatable stages. However a panel of cancer experts and advocacy groups have very recently identified symptoms.

Barbara Goff, MD, director of gynecologic oncology at the University of Washington School of Medicine, and lead author of several studies on ovarian cancer said, "Just recently we've been able to distinguish the symptoms of early-stage ovarian cancer from seemingly benign symptoms many women experience from time to time."

Experts recommend that if any of the following symptoms persist daily, or close to a daily basis, for periods longer than 2 weeks, women should see their doctor:

"We all have some of these symptoms from time to time," said Dr. Goff. "But, if there is a symptom that is new for you or it persists for more than a couple of weeks, we recommend you go to your doctor. Odds are it won't be cancer... but it is worth having it checked just in case."

The American Cancer Society (ACS) estimates that there will be 22,000 new ovarian cancer cases, and 15,000 deaths from it this year. Since there is no screening test for this deadly cancer, attention to these symptoms is critical.

Risk factors for ovarian cancer are: (1) family history of ovarian or breast, uterus, colon, and rectum cancers (2) over 55 years of age (3) never being pregnant (4) taking estrogen without taking progestrogen for menopausal hormone therapy.

According to a new study conducted by researchers at the University of Maastricht, Netherlands, women who eat about one portion of potato chips daily have twice the risk of developing endometrial cancer (cancer of the uterine lining in the womb) or ovarian cancer as women who eat less food containing acrylamide.

Examining the cancer rates of 62,000 women, researchers discovered that women who ate 40 mcg (micrograms) or more of acrylamide every day had twice the endometrial and ovarian cancer risk of women who ate much less. The women were examined 11 years after being given an initial dietary questionnaire.

A spokesperson from the European Union said the following, "General advice, resulting from this project, is to avoid overcooking when baking, frying or roasting carbohydrate-rich foods. French fries and roasted potatoes should be cooked to a golden yellow rather than golden brown color."

Acrylamide can be found in bread, coffee, breakfast cereals, French fries, potato chips, as well as meats which are grilled, fried, roasted, or barbecued. Burnt toast and French fries contain large amounts of acrylamide. Though popular food items, health for women can seriously be affected by these foods.

Testosterone Hormonal Balance and Health for women

Both men and women have testosterone and estrogen. The difference is that men have a lot more testosterone than women. Testosterone levels need to be at the proper levels in both men and women for total health.

In men and women, testosterone is responsible for:

Testosterone levels in men and women begin to decline at around the age of 30. In actuality what happens is that the amount of free circulating testosterone decreases. More of it gets bound to albumin (plasma protein) and SHBG (sex hormone binding globulin.) Once testosterone becomes bound, it is unavailable for use by the body.

Too little SHBG protein causes the body to make too much testosterone and estrogen. This in turn increases a woman's chances of developing acne, polycystic ovaries, uterine cancer, heart disease, and can lead to infertility.

An increase in SHBG is associated with a 40% to 60% decrease in free testosterone levels. This can happen to women who take, or have taken, oral contraceptives such as birth control pills. A study reported in the January 2006 issue of The Journal of Sexual Medicine showed this effect.

When a woman's testosterone levels drop, it affects her sex life. (At menopause, a woman's testosterone levels may decline as much as 50 percent.) Specifically there is a loss of (1) energy (2) will to do anything (3) interest in spouse (4) libido (5) fulfillment from sex (6) muscle (7) a gain in body fat (8) hirsutism (hair grows where you don't want it-face, legs and (9) increased risk of breast cancer.

Certain herbs can prevent and even reverse the binding of testosterone. Saw palmetto, wild oats, and nettles are especially effective. These herbs can increase the levels of free testosterone by an amazing 105%!

Weight Loss and Health for Women

Pectin is a connective fiber commonly found in fruits and vegetables (apples, plums, oranges, carrots, etc.) Researchers conducted a study to see if this common fiber has any impact on weight loss in women.

Researchers from the University at Buffalo, New York found that pectin helped weight loss dieters feel more full. They monitored the diets of 29 overweight or obese dieters to find out if calorie intake would be affected by the consumption of 2.8 grams of pectin (the amount found in one large apple.)

The women were given 2.8 grams of pectin before breakfast and before lunch. The women who benefited the most from the supplemental pectin were those who had the hardest time losing weight. The additional pectin seemed to have helped the women eat 12 percent fewer calories during the day and 22 percent fewer calories at night.

Researchers think pectin absorbs water in the gut slowing down the absorption of sugars and fats, and creating a feeling of satiety. Other studies seem to indicate that pectin is a prebiotic fiber which fortifies the 'good' bacteria in the intestinal tract.

Heart Disease and Health for Women

Believe it or not but heart disease, not breast cancer, is the leading cause of death by disease for women. Approximately 350,000 women in the United States die every year from this disease. More women than men die from heart disease. Heart disease is therefore a major concern in health for women.

The major and often predominate symptom of heart disease for men is chest pain. Not so for women. Their symptoms may include chest discomfort, shortness of breath, extreme fatigue, profuse sweating, and pressure in the lower chest that may feel like heartburn or indigestion.

Heart disease can be prevented. Here are numbers you should be concerned about:

Stroke and Health for Women

CNN reported today (February 21, 2008) that middle-aged American women ages 35 to 54 are at an increased risk of strokes. A survey conducted between the years 1999 to 2004 saw stroke rates triple.

Almost 2 percent of the women aged 35 to 54 reported having a stroke during the 1999 to 2004 survey. That number rose from 1/2 of 1 percent reported in a survey which was conducted 1988 to 1994.

This spike in strokes corresponds to the rise in obesity. Womens' waists have increased almost 2 inches since 10 years ago. Researchers have found no other risk factors which would account for this increase in that age group. Typical risk factors for stoke include smoking, heart disease, and diabetes.

Lung Cancer and Health for Women

Women are much more vulnerable to lung cancer than men are. About 80 percent of the non-smokers who develop lung cancer are women. This cancer has taken the lives of more women than ovarian, breast, and uterine cancers combined!

Women need to be aware of the following warning signs of lung cancer:

High levels of vitamin D are important to maintain lung health. Other studies reveal that high levels of vitamin C is also necessary to maintain lung health.

Osteoporosis and Health for Women

Osteoporosis is a disease of the weakening of the bones. It primarily affects older women. However, there are steps which can be taken to fight osteoporosis. Listed below are the major causes of this affliction:

The Federal Drug Administration (FDA) has put out a warning for a class of drugs known as bisphosphonates which can cause severe bone, muscle and/or joint pain. There are other reported side effects such as a hard time swallowing, esophageal problems, gastric ulcer, and bone tissue death of the jaw. Another type of osteoporosis drug known as selective estrogen receptor modulator increases the risk of blood clots and stroke.

A recent report in the British Medical Journal states that pharmaceutical companies regularly blur the line between osteoporosis and osteopenia in order to sell more drugs. "This move to treat pre-osteoporosis raises serious questions about the benefit-risk ratio for low-risk individuals, and about the costs of medicalizing and potentially medicating an enormous group of healthy people" (Dr. Alonso-Coello.)

The National Osteoporosis Foundation recommends the following to promote healthy bones so necessary in health for women:

Also remember, osteopenia is quite different from osteoporosis. Dr. Alonso-Coello strongly advises people who seek to take drugs only as a preventive measure--especially if the treatment is long term--to get a second opinion. Medication should be employed only as a last resort. (See also...)

Belly Fat and Death Risk in Health for Women

Researchers from Harvard University and the National Institutes of Health (NIH) reported that women who carry excess fat around their waists are at a greater risk of early death by cancer or heart disease than are women with slimmer waistlines. This is true even if the women with excess fat are of normal weight.

Although more evidence accumulates that excess abdominal fat is a risk factor for developing long-term conditions like diabetes and heart disease, the relationship between belly fat and death risk has not been widely studied.

According to the study, women with waists greater than or equal to 35 inches were approximately twice as likely to die of heart disease as were women with waists under 28 inches, regardless of their body mass index (BMI.) The same statistics apply to cancer.

Women with bulging waistlines are at the greatest risk of premature death. A healthy waist size for women is considered to be 35 inches (40 inches for men.)

"Although maintaining a healthy weight should continue to be a cornerstone in the prevention of chronic diseases and premature death, maintaining a healthy waist size should also be an important goal" (the study's authors.)

Postpartum Depression and Health for Women

A study carried in Reuters states that as many as one in five women in the United States suffers from postpartum depression. Postpartum depression is a more severe form of depression which can develop within the first six months of a woman delivering a baby. Symptoms include strong feelings of anxiety, restlessness, and sadness

This conclusion was based on an analysis of survey data from the Pregnancy Risk Assessment Monitoring System. This system is an ongoing surveillance project that collects self-reported information on pregnancy-related issues.

Postpartum depression is more likely to effect women with a low educational level. Five possible risk factors for this type of depression recognized in most states are:

It has also been determined in 13 of 16 states with available data that non-Hispanic white women were less likely to have postpartum depression than women of other ethnicities.

Back Pain

Research has linked back pain in older women to low vitamin D levels. According to Dr. Gregory E. Hicks of the University of Delaware in Newark, "...given that low vitamin D status is fairly prevalent in older adults and that there are significant functional consequences to untreated chronic pain, these findings argue strongly for querying adults about their pain and potentially screening older women with significant back pain for vitamin D deficiency."

The fact that back pain applies mainly to women could be due to the fact that lack of vitamin D can cause osteomalacia (bone softening) which is more common in women. It frequently reveals itself as back pain.

Heart Attack

Symptoms or warning signs of heart attacks differ between men and women. I was forwarded an email about a nurse who experienced a heart attack. It is very descriptive and informative.

This experience is in her own words as she seeks to warn women to be especially wary and know what to do and what not to do if faced with a similar situation.

"I had a heart attack at about 10 :30 PM with NO prior exertion, NO prior emotional trauma that one would suspect might've brought it on. I was sitting all snugly & warm on a cold evening, with my purring cat in my lap, reading an interesting story my friend had sent me, and actually thinking, 'A-A-h, this is the life, all cozy and warm in my soft, cushy Lazy Boy with my feet propped up.

A moment later, I felt that awful sensation of indigestion, when you've been in a hurry and grabbed a bite of sandwich and washed it down with a dash of water, and that hurried bite seems to feel like you've swallowed a golf ball going down the esophagus in slow motion and it is most uncomfortable. You realize you shouldn't have gulped it down so fast and needed to chew it morethoroughly and this time drink a glass of water to hasten its progress down to the stomach. This was my initial sensation---the only trouble was that I hadn't taken a bite of anything since about 5:00 p.m.

After it seemed to subside, the next sensation was like little squeezing motions that seemed to be racing up my SPINE (hind-sight, it was probably my aorta spasming), gaining speed as they continued racing up and under my sternum (breast bone,where one presses rhythmically when administering CPR).

This fascinating process continued on into my throat and branched out into both jaws. 'AHA!! NOW I stopped puzzlingabout what was happening -- we all have read and/or heard about pain in the jaws being one of the signals of an MI happening, haven't we?!' I said aloud to myself and the cat,'Dear God, I think I'm having a heart attack!'

I lowered the footrest, dumping the cat from my lap, started to take a step and fell on the floor instead. I thought to myself:

If this is a heart attack, I shouldn't be walking into the nextroom where the phone is or anywhere else ... But, on the other hand, if I don't, nobody will know that I need help, and if I wait any longer I may not be able to get up in a moment.

I pulled myself up with the arms of the chair, walked slowly into the next room and dialed the Paramedics ... I told her Ithought I was having a heart attack due to the pressure building under the sternum and radiating into my jaws. I didn't feel hysterical or afraid, just stating the facts. She said she was sending the Paramedics over immediately, asked if the front door was near to me, and if so, to unbolt the door and then lie down on the floor where they could see me when they came in.

I unlocked the door and then laid down on the floor as instructed and lost consciousness, as I don't remember the medics comingin, their examination, lifting me onto a gurney or getting me into their ambulance, or hearing the call they made to St. Jude ER on the way, but I did briefly awaken when we arrived and saw that the Cardiologist was already there in his surgical blues and cap, helping the medics pull my stretcher out of the ambulance. He was bending over me asking questions (probably something like 'Have you taken any medications?') but I couldn't make my mind interpret what he was saying, or form an answer, and nodded off again, not waking up until the Cardiologist and partner had already threaded the teeny angiogram balloon up my femoral artery into the aorta and into my heart where they installed 2 side by side stents to hold open my right coronary artery.

'I know it sounds like all my thinking and actions at home must have taken at least 20-30 minutes before calling the Paramedics, but actually it took perhaps 4-5 minutes before the call, and both the fire station and St. Jude are only minutes away from my home, and my Cardiologist was all ready to go to the OR in his scrubs and get going on restarting my heart (which had stopped somewhere between my arrival and the procedure) and installing the stents.

'Why have I written all of this to you with so much detail? Because I want all of you who are so important in my life to know what I learned first hand.'

1. Be aware that something very different is happening in your body, not the usual men's symptoms, but inexplicable things happening (until my sternum and jaws got into the act). It is said that many more women than men die of their first (and last) MI because they didn't know they were having one and commonly mistake it as indigestion, take some Maalox or other anti-heartburn preparation and go to bed, hoping they'll feel better in the morning when they wake up ... which doesn't happen.

My female friends, your symptoms might not be exactly like mine, so I advise you to call the Paramedics if ANYTHING is unpleasantly happening that you've not felt before. It is better to have a 'false alarm' visitation than to risk your life guessing what it might be!

2. Note that I said 'Call the Paramedics.' And if you can take an aspirin, ladies, TIME IS OF THE ESSENCE! Do NOT try to drive yourself to the ER - you are a hazard to others on the road. Do NOT have your panicked husband drive you, who will be speeding and looking anxiously at what's happening with you instead of the road. Do NOT call your doctor -- he doesn't know where you live and, if it's at night, you won't reach him anyway, and if it's daytime, his assistants (or answering service) will tell you to call the Paramedics. He doesn't carry the equipment in his car that you need to be saved! The Paramedics do, principally OXYGEN that you need ASAP. Your Dr. will be notified later.

3. Don't assume it couldn't be a heart attack because you have a normal cholesterol count. Research has discovered that a cholesterol elevated reading is rarely the cause of an MI (unless it's unbelievably high and/or accompanied by high blood pressure) MIs are usually caused by long-term stress and inflammation in the body, which dumps all sorts of deadly hormones into your system to sludge things up in there. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know, the better chance we could survive.

A cardiologist says if everyone who gets this mail sends it to 10 people, you can be sure that we'll save at least one life.

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