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Vitamin Supplements for Older Women
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Vitamin supplements can be a touchy subject and very controversial. If you are taking in your vitamins in a healthy diet rich in green veggies, lean meats, and dairy products you may not need a supplement for daily vitamins. However, how many women at any age eat a completely healthy diet? Most physicians recommend a complete multi-vitamin.
Daily multi-vitamins can be confusing too as there are those labels that indicate one vitamin for menopausal women, one for younger women, one for heart, one for vision, etc. It can be hard to decide which one is the correct one for you. It can also be confusing to know if you should add an additional vitamin supplement.
Women over 50 need a multivitamin that includes the B vitamins. If you are taking a multi-vitamin with the B complex vitamins included, you probably do not need an additional vitamin B supplement. Your body will only use what it needs and excrete the rest. An overdose of vitamin B can also cause nerve pain and irritability. Vitamins are one of the positive proofs that one is good two is NOT better. You can take too many vitamins.
One supplement that may be good to add is Luten. If your multivitamin does not contain Luten and many don’t, consider taking this supplement every day for improved eye health. As we age, eyes need special nutrients and Luten has proven to show significant influence in eye health especially in preventing or maintaining eyes with macular degeneration.
The key is to discuss your vitamin supplements with your physician and to read the labels to know what you are taking. Look at the percent of each nutrient the vitamin is giving you. Take only as prescribed on the label, one a day is usually the daily dose. And continue to eat a healthy diet rich in natural vitamins and minerals. Women over 50 need to maintain and can still improve their health status and vitamins can be helpful in this goal.
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May 29, 2012
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Post Holiday Regrets?
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I hope you all had a great holiday weekend and enjoyed good food with family and friends. I for one, was more physically active than I have been in weeks and I have the muscle pain as proof.
I also hope you all took a moment to remember the fallen heroes who died serving our country as well as remembering and honoring those who serve today.
Memorial Day is one of those bittersweet holidays that brings with it grilled foods, holiday specialties, and chips, dips, and sometimes not so healthy platefuls of food as we celebrate and remember. It can also stir up emotions that run deep remembering the loss of someone you love.
The key to making holidays special is to wake up the next morning without holiday regrets. Gatherings with family and friends often leaves us feeling over fed and emotionally drained. Here is how to get back on a healthy track for the rest of the week.
First, get back to a healthy balance of eating and exercising. This healthy balance of both good and healthy foods and moderate exercise is essential to physical and mental well being.
Next, forgive yourself for any back sliding regarding diets and any possible slight of the tongue that may have occurred during your gatherings. If you have anything to apologize for because of something you did or said, don’t waste any time making a quick phone call and getting the apology out of the way.
Harboring ill feelings from a family gathering including grief that has not been dealt with is harmful to your health and can increase blood pressure and work of the heart due to stress. De-stressing your life is good for your health so start today.
Finally, look at your history of exercise. If you don’t really have a routine, begin small with a 10 minute walk. Start now to increase your exercise routine because summer is almost here and it is a wonderful time to get outside and move. Other ways to de-stress are journaling, volunteering at something you are passionate about, crafting, reading, yoga, or music.
Don’t waste a minute in regrets, rather get up and out by taking positive action towards better physical and emotional health.
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May 24, 2012
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Happy Memorial Day Weekend…
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We are approaching the Memorial Day Weekend, the holiday in the US that celebrates our veterans who serve in the military. During earlier war times, men were the veterans that were most remembered but today women make up a good portion of the military and deserve to be celebrated as well.
Many women are both mothers, wives, and daughters and perform vital duties that help keep America free. Men who are fathers, husbands, and sons also should be celebrated and both genders deserve our prayers and gratitude.
So on this holiday weekend as we celebrate with family and friends over grills, pools, and picnic tables piled high with both healthy and not so healthy foods may we remember why we celebrate this holiday. Take time this weekend to explain the purpose of the holiday to your children and include some history. It is a great time to remember the battles fought here in America including the Civil War and the wars that most cannot forget including WWI, WWII, Viet Nam, Desert Storm, and of course Iraq.
God Bless America and Thank you to the men and women who sacrifice so much for our freedom. We appreciate what you do for us and the sacrifice you make to be a part of our Military.
Be safe, Be healthy, Be grateful, and Celebrate
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May 23, 2012
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Tips for Decreasing the Blues
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Depression is a serious emotional condition that many women ignore or overlook. Feeling blue once in a while is a natural occurrence and may be related to stress, grief, or hormone changes during the month but having your period is not the only reason women may feel down.
Women today have more responsibilities and more stresses then any other time. The economy may contribute to depression as does being a single parent, additional health problems, family dysfunction, marital problems, aging family members with health issues, pain, money issues, and any number of crisis that a woman must deal with daily. A family history of mental illness and depression may increase the risk even more. Here are a few tips to help you determine if you need further medical assistance with your blues.
If your feelings of sadness and depression last more than 2 weeks, consider seeking outside medical assistance.
If you cry easily for no apparent reason, are having trouble making decisions, or are missing days of work due to feeling down, seek a complete physical and discuss these symptoms with your doctor.
If you cannot take care of activities of daily living like brushing your teeth, washing your hair, puting on clean clothing for more than a day or two, seek the advice of a physician.
If you are experiencing depression and sadness without a stressor or cause that you can identify, seek a medical opinion. Other medical conditions including Thyroid problems and Diabetes can cause changes in mood.
And if you are relying on alcohol, drugs, or other substances to get you through your day or you have feelings of suicide or worthlessness you may need professional help. Seek a physician or healthcare provider that is experienced in dealing with depression and discuss your feelings. There are p0sitive ways to start feeling better and there is no better time than now. Your health is the most important part of your life so take care of your mental health as well as your physical symptoms.
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May 22, 2012
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Yesterday’s Health News is Different Today
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It can be rather daunting to keep up with all the health news and tips that each of us needs to maintain our bodies and our minds. Yesterday BMI was the best way to determine your ideal weight and your risk for heart disease and today it is the ratio of weight to height. Really….? How do we keep fit if it all changes before our very eyes?
The trick is to keep a healthy routine and to do everything in moderation. Your diet must be balanced and sweets should be consumed in moderation. Alcohol, pain medications, exercise, sleep, candy treats…. all in moderation. If you want a beer have one beer. If you have a headache or back pain take a pain pill and not the whole bottle and not with alcohol. You get the idea. And if you need a sugary treat, have one not ten.
Our bodies need food for fuel, our minds need exercise as do our bodies, and our emotional health may need that candy bar once in a while, BUT in moderation. Make sure that when you feed your tummy that you are not mistaking that need for a sweet or a drink or a pill for a deep emotional issue that is not being tended.
Physical well being means a healthy weight, a healthy diet, a regular exercise routine or activity, and a healthy way to cope with the stress of life. Maintaining this balance will help to lower your risk for hypertension and heart disease, diabetes and depression. What do you do to maintain a healthy lifestyle in this changing world? Leave a comment and share your tips.
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May 21, 2012
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What is the Hub Bub about BMI?
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BMI is one of the terms you hear on all of the health and wellness sites and is spoken like everyone knows what it is and what it stands for. The trouble is that many still don’t understand what the initials stand for and may be too busy or too intimidated to ask. So here is the quick scoop on BMI.
BMI stands for Body Mass Index. The formula designed by fitness guru’s is based on an individual’s height and weight and is believed to give the most accurate measure of how much you are at risk for heart disease, hypertension, or diabetes based on your individual weight.
A BMI of 18.5-24.9 is considered to be a normal and healthy weight. A BMI number over 25 is considered to be proportionately over weight. You can calculate your own BMI here: www.nhlbisupport.com/bmi at the National Heart Lung and Blood Institutes website. There is tons reliable information there so look around.
Obesity and being over weight can lead to numerous health issues. It puts you at risk for high blood pressure, high cholesterol, and diabetes. Other risk factors for these diseases are a history of smoking, a family history of heart disease, and a current additional medical problem.
Another easy screening tool is your waist measurement.If your waist is measuring 35 inches or more it may indicate your risk for type 2 diabetes is higher than a female with a waist less than 35.
Understanding BMI is only part of the health picture. Discussing your concerns about your weight and your health should include BMI but also other health risks and alternatives. Share your concerns with your health care provider include this in your health plan.
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May 18, 2012
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Which Diagnostic Tests are Necessary?
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If you visit your doctor about a specific complaint other than a virus or infection the likelihood that he or she will order more diagnostic tests is probable. Are all of the tests necessary?
The general answer is yes if your physician is following the national standard of care for each diagnosis. For instance, if you have blood in your urine the first test will be a urinalysis to test for infection.
If there is no infection, then an ultrasound of the bladder may be ordered, next a Cat Scan of the abdomen, pelvis, and bladder followed by cytology examinations of the urine and a scope or look at the tissue lining of the bladder.
As a patient you do not always have to agree to each of the tests and you are well within your rights to ask for explainations of each of the examinations. Never agree or refuse a test until you are educated about the procedure and you understand why your physician is ordering it.
National Standards of Health care are in place so that generally you can expect similar diagnosis and treatment options no matter where you live for the complaint that you are presenting with. Insurance companies expect a certain chain of events to occur with each complaint and reimbursement is regulated around what is reasonable care. But there are always individual circumstances and finances, state of health, and personal choices are some of those.
Discuss your concerns with your physician and together you can make the best choice for diagnosis and tests that you need for your symptoms.
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Are Money and Diet related?
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Is the way you handle money related to how you manage your health, diet, and well being? The answer beyond the price of groceries is a definite yes!
If you are disciplined with your budget and your money sense, if you have a savings account and are on the road to becoming debt free, and if you have an overall healthy look at your financial picture you are also probably right at your goal weight and you find that eating healthy is part of your lifestyle. Another words you are disciplined in both areas of your life.
Why do the two go hand in hand? Because money and how you view and handle it are directly related to your stress and emotional well being. Obesity and weight are also related to your emotions and the level of stress in your life. If you have a handle on your money, you generally have a handle on your emotions and you don’t over eat due to emotional stress and stress over finances on a regular basis.
So take a good look at which areas of your life you need to re-evaluate and become more disciplined. Groups like Weight Watchers and Jenny Craig can help you learn to eat healthy and become disciplined with your diet. Finanacial guru Dave Ramsey or Suze Orman can help you to get financially fit. There are other reliable resources for both diets and money online, in your book stores, or your local library.
Search your heart for your relationship to money and your relationship to food. There is a real connection between the two that affects your health.
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May 17, 2012
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Adding Veggies and Fruits……..
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I really don’t care for most fruits nor do I like veggies beyond the basic green beans and carrots with a potato thrown in. Many children and more adult women don’t care for them either. How can you add fruits and veggies to your diet when you don’t like them? Try disguising them. Yep, that’s right.
Disguising fruits and veggies has become big business. They put vegetables in spaggeti o’s, add veggies to fruit juices in the little boxes, and add 100 percent fruit juice to fruit snacks that look and taste like candy. The key is to consider the amount of sugar added to these products before making them you daily dose of vegetables.
Juicing fruits and vegetables is a legitimate way to get your fruits and veggies. The sweetness from the fruit can balance the bitterness of some of the veggies and it can make a wonderful addition to your diet. Disguising the veggie that you don’t like often can go unnoticed when you add the fruits you do like. V-8 has been doing it for years with much success and their newer fruit/veggie combinations are down right tasty when chilled.
So when juicing at home or buying premade juices at the market look at your labels and watch for this:
1. Sugar content
2. Actual vegetable and fruit content
3. Chemical additives or preservatives ( there shouldn’t be any artificial sweeteners or dyes)
4. Vitamin content
5. Calorie count. ( A juice box that has 300 calories might not be a good choice, water and an apple would make more health sense.
With planning and a bit of disguise, fruits and veggies can be added to every diet. And don’t forget the veggie pastas that are available. More on that at a later date. Happy Juicing.
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May 15, 2012
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National Women’s Health Week
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This is National Women’s Health Week. Many of you are already eating healthy, following an exercise program, and feeling fit. But the majority of women are busy caring for others and find it difficult to squeeze in an exercise routine. Healthy meals might be a goal but let’s face it, driving through a fast food establishment is awfully convenient. So what goes through your mind when you think of National Women’s Health?
One of the things to consider are the diseases and the prevention and detection for these diseases for women. Breast cancer is at the forefront of advertisements and the media but there are several other diseases particular to women that deserve our attention and consideration.
1. Ovarian cancer-difficult to diagnose unless you are aware of the warning signs
2. Thyroid disease- often over looked as a source of fatigue and weight, irritability and insomnia in women
3. Heart disease- another overlooked disease because the symtoms of heart problems including myocardial infarction or heart attack are so different in women then in men. Women don’t always have chest pain!
4. Breast cancer- early detection is the key to treatment and surviving.
5 Other cancers including colon, cervical, and skin cancer.
6. Autoimmune conditions- vague symptoms initially and often not diagnosed until the disease is flaring and the woman feels extremely ill.
7. Diabetes- a health issue for women especially those with obesity.
8. Obesity, hypertension, and depression. All common conditions that are misdiagnosed or ignored because women tend to not complain or seek treatment unless it interferes with their lifestyle.
During the week celebrate National Women’s Health and take time to seek information on these conditions common to women. Also, make your appointment for a general physical and conversation with your physician or healthcare provider to get on track to wellness and health.
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