Taking Care of Your Body

 Ways to Stay Young & Healthy

 1. Brain exercises- 

Studies have shown that by doing brain exercises even for a 2 week period can show on brain scans that memory has improved.

Exercises could include:

Crossword puzzles

Sodoka 

2. Green tea-

 Green tea has shown to reduce breast cancer, and is being tested as to helping to prevent bladder, rectal and lung cancer by blocking the signaling network that is linked with progression of cancer.

 3. Yoga-

 Increases energy

Better Posture

Greater Flexibility

Less Stress 

Through breathing you become more aware of the connection between your mind and body. Cells are oxygenated. Yoga poses usually make you work the inside of your body as well as outer so it may help the organs as well. Yoga also helps to build bone mass.

Osteoporosis is a disease in which bones become brittle and more likely to break. Women are 4 times as likely as men to suffer from this condition.

 Risk factors include:

 1. Small thin frame.

2. Caucasian or Asian descent.

3. A history of you or a family member having broken a bone as an adult.

4. Postmenopausal.

5. Early or surgically induced menopause.

6. History of taking high doses of Thyroid, immunosuppressive or chemotherapy medications.

7. Diet low in calcium and or dairy products.

8. Physically inactive.

9. History of smoking or drinking alcohol in excess. 

As many as 10 million people (8 million women) will suffer from this disease this year. Women can lose up to 20% of bone mass in the 5-7 years following menopause. 

Be sure to get a Bone Density Test for diagnosis, and make sure you are getting enough Calcium, Vitamin D and doing weight bearing exercises.

Infertility can be a devastating condition for women who have been affected by it. I believe that it is a natural part of our make-up to want to birth children and nurture them. At least 10% of American couples face this challenge.

 Causes that can contribute to this condition are: hormone dysfunction, pelvic inflammatory disease, fibroids, endometriosis, anorexia, inflammation of the cervix, or an immune response that causes the woman’s body to produce anti-bodies to the man’s sperm.

 Many causes of infertility cannot be prevented. However, practicing lifestyle habits that promote a healthy environment for conception can be beneficial. These would be things such as: avoiding smoking, minimizing the use of alcohol and caffeine, stop using any recreational drug, follow a nutritious diet and exercise.

 Treatments can vary, including treatment of the initial causing problem, taking fertility drugs, transplantation of the embryo and psychological support.

 There are new findings suggesting acupuncture combined with traditional therapy may be helpful, as well as some herbal therapies.

When you suffer from constipation it can be like a nagging toothache. To relieve symptoms and return to normal elimination patterns it is important to first try natural remedies.

 Increase your fluid intake Increase your activity level

Eat prunes/pear juice/prune juice/figs

However if these remedies do not work, try massaging your abdomen with an essential oil such as chamomile. The next steps could be;

Flaxseed, 1 TBS. 2-3 times/day in 2 cups of liquid.

OR

Dandelion root 1 tsp. boiled in water 3-4 times/day.

OR

Laxative tea containing: 3 parts Psyllium seed

3 parts Licorice root

2 parts Rhubarb root

 2 parts crushed Senna pods

2 parts Angelica root

Drink mixture in the evening prior to bedtime.

Remember to always use caution when using herbal laxatives and do not overuse.

What are the Secrets to Longevity? – 8 Factors to Consider                 

What are the secrets to living a long and functional life? Does the secret lie in your genetic make-up, diet, your activity level, how much you sleep, how you handle stress, your mindset, whether you smoke or drink, or how sociable you are? Well, if you said yes to all of these you are most likely correct. In this article I will explore why some people reportedly live a longer, and good quality of life whereas others who are not so fortunate seem to suffer from illness or debilitating disease much earlier than they should, thereby breaking down the systems in their body, causing a shorter life span or a life of poor quality in their later years. So, let’s look at what the fountain of youth really is about.

 1. Let’s first talk about something that may surprise you. This fact has been reported by Dr. Sanjay Gupta and has been reported by other researchers as well. We will give this point to be the first and foremost in terms of importance. It seems as if people who have a purpose or passion in life, something that they wake up in the morning thinking about and go to bed at night with thoughts of, creates people who live a long life. The Japanese call this “ikigai” meaning that they have this sense of purpose. There is also a secondary benefit in this; your brain is working more if you have a purpose or a passion in life. Exercising the brain contributes to living better at an older age.

 2. Genetic factors contribute 25% towards your overall longevity.

 3. People who live to a ripe old age are active almost every day. Not necessarily an active exercise program, but walking, movement of some kind throughout their years. They don’t sit still for long.

 4. Sleep does affect how our bodies function. In some European countries people go to bed at a very late hour and get up at sunrise. But in the afternoon they catch a nap for a few hours. This appears to be very effective for a long life.

 5. People who eat more natural foods, foods that are not processed live longer. In America we are eating large portions of processed foods that have been chemically altered. We do yo-yo dieting and don’t get enough of the natural nutrients that we should. Fast food restaurants have become very popular causing us as a nation to become fatter and less healthy. Also the portion sizes for our servings are much larger than most other countries.

 6. Social contact is another factor that seems to keep people happier and healthier, hence a longer life span. There have been studies done in some Mediterranean countries, such as Greece and Italy and the older people get together all the time. They visit each day and it is the usual thing to eat together and visit. We know that when we feel appreciated and loved we thrive. Many of these older people live in smaller villages and are more supportive than we are with each other, especially in larger cities.

 7. Moderation is another key to living longer. If you eat and drink in moderation you can stay off the fad diets and you are not always trying to play catch up with your weight and your health. Red wine is healthy for you, in moderation. Alcohol does not have the same benefits as red wine. Smoking is definitely something we should not be doing if we want to live a long, healthy life. Smoking can cause many diseases.

 8. You have heard the saying, ‘stop and smell the roses”. This is one more factor to be aware of if you want to live, say to be 100! Studies have shown that people who are able to go with the flow, don’t let life events get the best of them fare far better than others. So if it’s hard for you to do this, try some meditation, yoga or visual imagery.

 So think about these factors and how they might affect your potential for a long life!

What is Coronary Artery Disease?                                     

Our hearts are a muscle about the size of your fist. The heart has 3 main coronary arteries and their branches which run down the center of the heart and supply the heart with the blood and oxygen that it requires to keep functioning properly.

The 3 main arteries are named: Left Anterior Descending this one runs directly down the center of your heart) Right Coronary Artery which goes down the right portion of your heart and the Circumflex Artery which goes down the left portion of your heart. They all have some smaller branches as well. They all come off the Left Main Artery.

 Due to the risk factors which cause heart disease, over a period of time these arteries can become blocked with plaque. The plaque can cause blockages in your artery and that is when you can suffer a heart attack, and or damage to your heart muscle.

Heart disease is the number 1 killer of women in the United States today. 1 out of 4 women will die each year in the U.S. from heart disease. It is estimated that one half of women who have heart disease or die from a heart attack do not know that they have a heart problem. Even now, with more studies coming out about women and heart disease women are not acknowledging that there is such a risk to them. Many still think that breast cancer is a bigger risk but it is not.

 Misconceptions about women and heart disease include;

 1. Women don’t really get heart disease.

2. When women have symptoms, the symptoms are the same as men.

 The symptoms can be very different and not as severe, such as the crushing chest pain like their male counterparts. Some of the symptoms can include shortness of breath, a feeling of dread or anxiety, not sleeping well at night or having repeated episodes of indigestion. Many times the women will be treated with anti-anxiety medications and the true diagnosis of heart disease will be missed.

 Women present to the hospital with the same symptoms of men less than 50% of the time. More often mental stress is the culprit, not linked to any immediate physical activity as with men.  Blood vessels are smaller and the build-up of plaque is sometimes missed on heart tests because of the small nature of it. Women are twice as likely to die in the year following a major heart attack then men.

 Listed below are the risk factors for heart disease, there are the uncontrollable factors and controllable factors. The risk factors that are uncontrollable are;

 1. Family history of heart disease or stroke

2. Increasing age

3. Post-menopausal or having had your ovaries removed                   

The risk factors that are controllable are;

 1. Smoking

2. High blood pressure

3. Increased total cholesterol level or decreased HDL (your good cholesterol)

4. Diabetes

5. Increased CRP (this value could reflect blood vessel inflammation)

6. Use of birth control pills (especially if combined with smoking)

7. Obesity

8. Sedentary lifestyle                             

 In addition, the last factor is more prevalent for women because in general they tend to be the caretakers and typically do not take enough time to exercise and take care of themselves or feel guilty when they do. 

 Many women, who have been diagnosed with heart disease, relate that each woman needs to be her own advocate and to trust your instincts. If you think something is just not right about how you are feeling pursue it until you get some answers.

 Reflecting on the above information, the next step is to look at ways to keep our hearts healthy and to understand heart disease as well as knowing what can cause our hearts to have problems.

 Some heart health tips include;

 1. If possible know your family history. This is important for overall health.

 

2. Stay active. Some type of cardio exercise is a necessity. Exercise at least 30 minutes a day 3 days a week. If you cannot perform cardio because of joint problems, swimming is an excellent form of exercise. Make sure you also include some resistance training, lifting weights and isolated muscle exercising 3 days a week. You could do these on the off cardio days. Remember that the goal is to keep fit. Anything is better than nothing.

 

3. Follow a good nutritional plan. Most people should cut their portions in ½. Eat foods that are high in anti-oxidants, lower in hydrogenated fats, enough protein and the good carbohydrates such as vegetables, fruits and whole grains.

 

4. Maintain your blood pressure within a normal range. On average it should not be higher than 130/90 but each person is different and some people may have higher numbers than 130. But the idea is that it be checked regularly and your doctor should be seen if it is high or uncontrolled.

 

5. Understand your cholesterol and get blood work at least once a year. As a guideline these are levels that are acceptable;

 

6. Treat yourself well. Think positive, don’t dwell on the negative in life and be able to ventilate feelings of anger, frustration or other negative emotions through meditation, bio-feedback, yoga or simply talking to someone.

 

7. Try to sleep on the average 7 hours/night.

 

8. Do not smoke. If you are smoking, stop.

 

9. Suggested supplements could include;

  

• Vitamin  B
• Vitamin C
• Beta Carotene
• Selenium

 

All of the above are anti-oxidants and could keep the lining of your arteries healthy and more flexible

 

• Niacin which stops your body from producing excess amounts of cholesterol

 

• B6, B12 and folic acid which could control the build-up of homocysteine levels which could be as significant as elevated cholesterol

 

• Fish twice weekly for the omega 3 fatty acids which reduce the formation of blood clots and decrease triglycerides. If you are concerned about mercury poisoning or don’t like fish, there are good fish oil capsules on the market that are not fish tasting or odorous.

 

• Phytosterols (plant sterols) which block cholesterol from getting into the bloodstream

 

So ladies, practice good eating habits, exercise and listen to your heart.

PELVIC INFLAMMATORY DISEASE 101 

Pelvic Inflammatory Disease (PID) is a general term for infection of the reproductive organs, including the uterus, and fallopian tubes which can lead to infertility, abscesses, chronic pelvic pain and ectopic pregnancies. If you have suffered with this you are among the 1 million women each year who experience it. Approximately 100.000 women

Become infertile each year, as a result. 

It develops as a result of bacteria traveling up from the vagina or cervix to the reproductive organs. The 2 most common organisms are Chlamydia and gonorrhea. 

The symptoms can be mild and non-specific so it is hard to diagnose but the diagnosis is usually based on clinical symptoms. An ultrasound is usually done to help with the diagnosis. 

The best way to prevent PID and sexually transmitted diseases by abstaining from sex, and having sexual intercourse in a monogamous relationship. Latex male condoms can also reduce the likelihood of transmitting a disease. 

Anti-biotics are usually given to treat the bacteria, but these medications do not repair any damage that has been done.  

Natural things you can do;

 1. To aid in reducing inflammation you can take:

 500mg Bromelain 3 times/day between meals 

  Curcumin 500mg 3 times/day along with Bromelain

                             OR 

Flaxseed oil 1,500 mg 2-3 times/day 

2. Get routine exams and pay attention to any symptoms

PREMENSTRUAL SYNDROME 101

 Approximately 75-85% of women experience some emotional and physical symptoms every month a few days prior to their period.

Some of the more common ones are; mood swings, breast tenderness, headache, fatigue, irritability, depression, food cravings, water retention, among many others. 

Several factors contribute to PMS; hormone fluctuations, brain chemicals such as Serotonin, and possibly foods and stress levels. 

What can you do for PMS? 

1. Antidepressants such as selective serotonin reuptake inhibitors (Paxil, Prozac, and Zoloft) may help with the symptoms, either taken every day or the 2 weeks prior to your period.

2. Anti-inflammatories (Motrin, Naprosyn) can aid in the discomforts associated with PMS. 

3. Diuretics can help with water retention, relieving symptoms. 

4. Birth control pills can help with fluctuating hormones, thereby relieving symptoms. 

5. Limit the amounts of salt, caffeine, alcohol, 

6. Eat foods high in calcium and increase your complex carbohydrates. 

7. Perform routine, daily exercise and practice some form of meditation or yoga. 

Some herbs that may be helpful; 

Black cohosh – This helps with sleep problems, hot flashes, headaches, mood swings. Usually the dose is 250mg. capsule daily. 

Chasteberry – 10 drops in water every morning for cramping.

 Ginger – Ginger helps nausea and fatigue. Drink one cup of ginger tea daily. 

Dandelion – This is a natural diuretic and helps with water retention. Drink 1-3 cups of tea daily. 

Evening Primrose oil – Helps with breast tenderness and cramping. Usual dosage is 250mg. to 500 mg. in a capsule form.

Typically women lose 20-60 grams of blood per menstrual cycle. When you suffer from menorraghia you usually lose 80 ml or more, of blood with each menstrual cycle. Periods last longer than seven days, tampons or pads need to be changed every hour, and there may be large blood clots passed. Women may complain of fatigue, shortness of breath, and have anemia as a result of the blood loss.

 As women near menopause this can become more common. Causes can be;

Uterine fibroids

Endometriosis

Hormone imbalance

Polyps

Thyroid imbalance

 

First line treatment can include;

Motrin/Naprosyn for discomfort

Oral contraceptives to regulate hormones better

Progesterone to also regulate hormones

Treatment with Iron if anemic

 

Second line treatment could be:

D&C to scrape lining from uterus which reduces the bleeding

Endometrial ablation or resection to remove the uterine lining

Hysterectomy

 

Things you can do;

 

1. Increase foods rich in Iron and Vitamin C to prevent anemia.

 

2. Avoid taking Aspirin as it interferes with clotting of your blood.