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March 2008 - Posts
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As a health care consumer, you have many tools and resources available to help you do more for your health. In Chapter 3 of her book, Women’s Bodies, Women’s Wisdom, Dr. Christiane Northrup discusses one resource we often forget to consult: your own body. Dr. Northrup calls this ‘Inner Guidance.’
She notes that we are taught as adults to focus on the rational, left-brain thought process, so we may miss other types of messages our body may be sending us. As Dr. Northup explains, our bodies may be telling us what we need, as well as what we don’t need. And as she puts it: if you don’t heed the message the first time, you get hit with a bigger hammer the next time.
One aspect of this inner guidance is emotions. In our culture, we are taught to ‘control’ emotions, even though emotions not only tell us about our health – they even help us purge toxins. For example, crying can be an important aspect of healing. (And Dr. Northrup notes the interesting fact that the composition of tears of sorrow is different than tears of joy.) I found her metaphor of emotional incision and drainage intriguing. As doctors, we treat abscesses by draining them. As people, we may need to drain emotional pain by letting it out, instead of allowing it to fester. This is not a new idea, of course; it’s a core principle of psychotherapy.
Our bodies may also be talking to us in other ways, and Dr. Northrup describes a number of cases in which physical symptoms – like migraines, back pain and even vaginitis – disappeared when the person experiencing them discovered and changed something unhealthful in her life.
As a physician, I appreciate the many diagnostic tools modern technology has provided us. But I think this chapter is a good reminder that our own bodies can sometimes be the greatest diagnostic tools of all. What do you think? Have you ever discovered your body was telling you something your brain may not have noticed?
In the coming weeks, we’ll focus on overall Preventive Care for women and on specific chapters discussed in Dr. Christiane’s book such as Fertility (on page 393), Vibrant Health (on page 605), Nourishing your body (page 687) and Power of Movement (page 759). I look forward to discussing more next week.
Dr. Ray
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At the start of this month, we announced March as 'Women's Health Month' on Ignite. Last Saturday, March 8th, many celebrated International Women's Day and women's health issues were at the forefront of the discussion. Today, I wanted to shed light on a recent article that discusses an alarming increase in stroke among middle-aged women.
Nearly 2 percent of women ages 35 to 54 reported suffering a stroke in the most recent federal health survey, from 1999 to 2004. Only about half a percent did in the previous survey, from 1988 to 1994. Doctors blame obesity for this alarming trend.
It happened even though more women in the recent survey were on medicines to control their cholesterol and blood pressure — steps that lower the risk of stroke. Women's waistlines are nearly two inches bigger than they were a decade earlier, and that bulge corresponds with the increase in strokes, researchers said. However, no other traditional risk factors like smoking, heart disease or diabetes changed enough between the two surveys to account for the increase in strokes.
Researchers saw that the stroke rate had spiked in middle-aged women but stayed about the same — around 1 percent — in middle-aged men. So they looked deeper at the responses to see if they could learn why. Belly fat stood out. The portion of women with abdominal obesity rose from 47 percent in the earlier survey to 59 percent in the recent one. The change in men was smaller, and previous studies have shown that "abdominal obesity is a stronger risk factor for women than men.
This new research points to the fact that women need to redefine what we know about risk-factors for stroke. It also becomes that much more important for women to focus on preventive care. For women who are trying to get healthier, focusing on small steps to get there is a great way to sustain healthy behavior. The key seems to be in maintaining a healthy weight and staying active at all ages.
Reena (A Lumen)
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For years, Spring Break has been an excellent way for students and families to drop the winter blues and get away. Most often, they head to warm-weather destinations like Daytona Beach, South Padre Island or Cancun to party or to get some rest and relaxation. Having been on few amazing Spring Break trips myself, I've learned that moderation is the key and it's really important to take safety precautions. So for this Fun Friday, I've compiled a list of tips that should keep your Spring Break more enjoyable and safe:
- Protect yourself from the sun. Load up on the sunscreen with at least a SPF of 15. Apply the sunscreen 30 minutes before heading out into the sun and then reapply once you’re in the sun. Don’t forget your eyes; wear sunglasses with 100 percent UV protection.
- If you do get burned, take cool baths or put cold wet cloths on the burned area several times a day. Also, you can take aspirin or ibuprofen to decrease the swelling and discomfort.
- Drink plenty of water. Dehydration is common when you’re in the sun for long periods of time, swimming in the ocean or drinking alcohol. Stay hydrated because you don't want to spend your vacation in the hotel room.
- Carry emergency cash and keep phone numbers for local cab companies handy. Travelers checks are good alternatives to cash because they are refundable if lost or stolen.
- If you’re leaving the country, keep a copy of your passport and driver’s license with a loved one. It will make life much easier if your passport is lost or stolen.
- Be aware of pickpockets when in crowds. Keep your wallet or money and ID in your front pocket. If you carry a purse, keep it on the front of your body.
- Be aware of your surroundings. Stay on well-lit streets and travel in groups if possible.
So if you’re heading on a spring break vacation, have a blast and be safe. And don’t forget to send us a postcard.
Justin – A Lumen
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We all know that it is important to fit exercise but into our lives, but often family, work and everything in between can cause our personal needs to take a back seat to other concerns – this can be especially true for women.
There are numerous reasons why women need to include exercise in their daily routines. Of course, there is the obvious benefit of helping with weight control or weight loss, but did you know that exercise for women has also been proven to alleviate depression, help prevent colon cancer, and boost your immune system? In addition, regular exercise for women helps prevent osteoporosis by keeping the bones strong. Many women find that exercise relieves the symptoms of PMS, as well as, pre-and post-menopausal symptoms.
Combining Cardio, Strength and Flexibility Training
In recent years, there has been an increase in the variety of workouts for women as well as an increased availability of exercise and physical recreational options, including online fitness programs. This is primarily due to the fact that more and more women are taking a serious interest in keeping themselves fit and strong. Studies have shown that a combination of cardio and strength and flexibility training including walking, running, climbing stairs, kickboxing, yoga, cycling at a moderate pace and other recreational pursuits help women to stay healthier, happier and more productive.
When developing an exercise program it is important to build in stretching, cardiovascular, and strength training. Most women make the cardio the first priority in their workout program, but neglect the other components of fitness. Either due to time or lack of knowledge, weight training is the one that often gets neglected. Some women also fear that lifting weights can make them bulk up or look like a body builder, but this is not the case – don’t be afraid to add some strength training to your workout routine.
Weight training will maintain current muscular strength and improve areas that are weak or unbalanced. Aim to do weightlifting exercises for each muscle group at least 2-3 x a week for maximal results. Remember that the muscles need to rest a day in-between so only lift the same muscle group every other day to avoid straining or injuring the muscle. If you are new to lifting weights ask for assistance from a certified personal trainer to help you put together an effective and safe workout. If you feel bad about having to skip cardio for weight training remember that weight training burns the same amount of calories as walking and strengthens the heart as well.
Lastly, each exercise session should also include stretching before and after each workout to improve flexibility. Stretch each muscle group and hold the stretch for at least 30 seconds. Be sure to hold the stretch without bouncing only until you feel a slight amount of tension.
Keep in mind that staying motivated can be challenging so try different exercises and change up the routine frequently to avoid boredom to stay on track with an active lifestyle.
Note: Always consult with a professional health care advisor before beginning any physical fitness program.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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When it comes to being healthy, the best time to start incorporating more nutrition into your diet is now. Once you start looking, you will find lots of information on healthy eating and what foods to add in to your diet.
For women, often the greatest emphasis in prevention is put on decreasing the risk for heart disease, breast cancer, osteoporosis, and diabetes. The other emphasis or motivator for women is good nutrition to fight aging.
All this information can be overwhelming, so here’s a set of six foods that are easily incorporated in a daily diet. These foods are considered “super foods” and I would agree with the experts that every woman needs to incorporate these in her diet on a regular basis.
Super Food # 1: Berries (blueberries, strawberries, raspberries, cranberries)
Goal: 4 servings every week
Why: These fruits may protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair and cancer prevention. Berries are also high in vitamin C and folic acid. They are packed with antioxidant power to protect the heart and to protect against skin aging.
Super Food # 2: Low-fat yogurt
Goal: 1 serving every day of the week
Why: Yogurt has live cultures which help boost immunity. Evidence shows that yogurt can be helpful in reducing problems with irritable bowel syndrome. Yogurt is also a great source of calcium (at least 20% of the daily needs) for your bones. Be sure to choose yogurts low in sugar and fat.
Super Food # 3: Fatty fish
Goal: 2 to 3 servings every week
Why: Fatty fish like sardines, salmon, mackerel, and tuna contain omega-3 fatty acids. These foods may help with the risk for heart disease, stroke, hypertension, depression, joint pain, and a number of illnesses linked to inflammation, including lupus and rheumatoid arthritis. They may even offer some protection against Alzheimer’s disease. It is important to limit consumption to 2-3 servings per week since these fish can store toxins in their fatty tissue.
Super Food # 4: Beans
Goal: 3 to 4 servings every week
Why: Beans are a good source of protein and fiber and may have protective effects against heart disease and breast cancer. Beans may also play a role in stabilizing female hormones.
In studies published in the International Journal of Cancer, researchers found that in general, beans (and lentils beans in particular), may have some protective effects against breast cancer. In research published in the Archives of Internal Medicine, doctors found a relationship between a lower incidence of cardiovascular disease and a higher intake of legumes. Well known legumes include peas, beans, lentils, and peanuts.
As a source of both soluble and insoluble fiber, beans can help lower cholesterol. Isoflavone can help in the regulation of hormones and may aid with PMS, perimenopause, or menopause symptoms. Although soybeans have among the highest levels of isoflavones, other sources include mung beans, alfalfa sprouts, black cohosh, and chickpeas.
Super Food # 5: Tomatoes (or watermelon, red grapefruit, red navel oranges)
Goal: 3 to 5 servings each week
Why: The important nutrient in all these fruits is lycopene. Lycopene has been found to protect against the effects of breast cancer (as well as prostate cancer in men). It is also a powerful antioxidant that can help a woman fight heart disease. The very latest research shows it may also help keep you looking younger longer by protecting against UV damage from the sun.
Super Food # 6: Vitamin D fortified low fat milk or orange juice
Goal: At least 400 IU of vitamin D daily
Why: Vitamin D is important in helping the bones absorb calcium – it helps reduce the risk of osteoporosis and may be vital in reducing the risk of diabetes, multiple sclerosis, and tumors of the breast, colon, and ovary. Recent studies suggest that vitamin D has the potential to prevent up to ½ of all breast, colon, and ovarian cancer in the United States.
Unfortunately, research also indicates many women are vitamin D deficient. A combination of not enough sun exposure and use of sunscreen has contributed to this problem. The best food sources for vitamin D are fortified foods such as milk and other dairy. It can also be found in tuna, mackerel, and sardines.
Remember to work these foods into your diet on a weekly basis for the best results in achieving optimal health.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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March is Women’s Health Month on Ignite and we're excited to announce the next Book Club selection – Women’s Bodies, Women’s Wisdom by Christiane Northrup, MD.
Women’s Bodies, Women’s Wisdom is built on the premise that when women change the basic conditions of their lives that lead to health problems, they heal faster and more completely. Dr. Northrup was a practicing physician in OB/GYN for over 20 years, and now dedicates her work to helping women live healthier. She’s appeared on Oprah, the Today Show and Good Morning America.
And as a bonus, our own Dr. Ray Morales (host of our popular DocTalk online seminars) will be guest blogging about the book and answering questions about women’s health. Dr. Ray is the national medical director for the Lumenos plans and an OB/GYN by training. You can comment on these blogs or in any of our channel discussions – and ask questions of Dr. Ray.
You can find the book online or at any local bookstore. Since it’s a long book, we’re going to do this discussion a little differently. Instead of reading a few chapters a week, we’ll focus on a specific topic each week. For example, next week we’ll discuss listening to your body (see page 51 of the book). In the weeks following that we’ll discuss women’s unique preventive care needs, fertility, living vibrantly, healthy eating and exercise.
We’re giving away 10 free copies of the book! If you start a new discussion about women’s health or respond to an existing discussion in the Health Buddies channel between now and March 10, you’ll be entered for a chance to win a copy of Women’s Bodies, Women’s Wisdom. (See Official Rules attached.)
Stay tuned on Tuesdays for the book discussion and don’t forget to post a comment in the Health Buddies channel.
Kerry (a Lumen)
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March is Women’s Health Month on Ignite and all month long we’re going to be discussing topics that may be of interest to women. So to kick things off we thought we’d take a look at some recent news around weight and potential health risks.
Last fall, the results of a study published in the Journal of the American Medical Association were fairly surprising. The researchers found that people who are slightly overweight – that is, people who have a Body Mass Index (BMI)* between 25 and 30 – are not at an increased risk for dying from cancer or heart disease. In fact, this study found that being classified as overweight can be linked to improvements in health in terms of muscle mass and bone density.
What’s important to note is that overweight people do have a higher chance of dying from diabetes or kidney disease. Additionally, the cancer and heart disease results found in individuals who are overweight do not exist for individuals who are obese – as classified as having a BMI of 30 or greater. Obesity has been linked to increase risk of death from heart disease, diabetes, kidney disease and a variety of cancers.
The researchers caution that these results do not show a cause and effect – for example, being overweight does not mean one will not die from heart disease. Rather, they stress that it is still important to live healthy. Specifically, while the study is informative, as health care consumers, the rules are still the same – we need to focus on eating healthy, exercising and quitting smoking.
Kerry (a Lumen)
* If you are interested in learning more about your own BMI, you can visit the Centers for Disease Control and Prevention’s BMI Calculator.
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