Archive for September, 2015

Women’s Health by the Decades

Women of all ages need to make sure to stay healthy and most experts break down women’s health routines by their age.  Here are some different checks and measures that should be met as women age, through their 60s.

Womens Health 1

In your 20s…

  1. Kick your unhealthy habits.  Sure we all drank too much, ate too much, and maybe smoked too much during our college days, but those days should be left at college. Many habits that you form in your 20s stick with you throughout your life, so let go of the bad ones!
  2. Plan for an annual physical.  Schedule an annual check-up into your life and stick to it.  You will thank yourself and will be assured that you are doing as well as you feel.
  3. Get your fill of calcium and vitamin D.

In your 30s…

  1. Keep an eye on the scale as many women begin to deal with weight struggles in their 30s.
  2. Get your sleep – all eight hours – if you can!
  3. Pay attention to irregular periods as they can be telling you something about your ovaries or thyroid as you age.

In your 40s…

  1. Get a mammogram.
  2. Have a diabetes screening done, as your chances of having Type II diabetes is more common in your 40s.
  3. Try to get at least 20 to 30 minutes of exercise in per day.

In your 50s…

  1. Pay attention to your heart and your risk factors like cholesterol and blood pressure.
  2. Schedule a colonoscopy.
  3. Get the flu vaccine every year.

In your 60s…

  1. Have a bone density test done.
  2. Make sure to increase your intake of vitamin B12, which helps to produce healthy red blood cells.
  3. Inquire about getting a shingles vaccine and be careful of your risk factors for catching pneumonia.

Womens Health 2

Quick Tips for Improving your Memory

Memory lapses may be unavoidable after some time when aging sets in. Other factors may worsen memory problems such as diet, and other external factors. But exercising your brain, exercising your body and taking the right nutrients might help you conquer some memory problems.

stress

Here are some quick tips you can use to improve your cognitive functioning as well as your memory.

  1. Sleep. Sleeping right and sleeping at the right length of time can rejuvenate your mind and can keep you thinking straight. Memory lapses sometimes can be caused by fatigue. Your abilities to think properly and solve problems can be compromised by grogginess and can be a recipe for disaster.
  2. Exercise. Exercising your body can help in proper blood circulation, well worked out muscle and better system functioning. Your brain then can have a proper supply of oxygen which lets you avoid memory loss. Exercising daily for the rest of your life can keep you sharp, aside from the fact that it can keep you healthy. A routine activity can harness your brain chemicals and make it work well.
  3. Keep Social relationships good. According to research, meaningful relationships and good support system can keep your mental functioning healthy as well as your emotional health. In a Study by Harvard School of Public Health, researchers found out that people who have the most active social life has paved better against mental decline.
  4. Eat right. You are what you eat. Eating brain boosting foods is recommended by most experts. It can keep dementia away and reduce the likelihood of brain and memory decline. Now what are those brain and memory boosting foods?
  • Omega-3 rich food. Like your tuna, mackerel and herring. They are oily fishes. Omega-3 is known for its capacity to boost brain health and keep your heart healthy. It can also be found among flaxseeds, walnut and Chia seeds.
  • Green tea. Green tea is filled with anti-oxidant Polyphenols which protects your brain from damage.
  • Drink some wine. In moderation, a wine can help improve memory as well as cognition. Red wine is rich in resveratrol that can boost blood flow in the brain. It can help stop Alzheimer’s too.
  • Fruits and vegetables.
  • Avoid unhealthy fats.
  1. Take Supplements. Supplements such as omega-3 fish oil and calamari oil can be an alternative if you can’t consume the natural foods mentioned above.
  2. Avoid Stress. Stress can strain your brain and memory. So breathe in and breathe out. When stressed out for a reason, use a stress ball to keep it away or go and see your friends and laugh.
  3. Exercise Your Brain. Some little puzzles and challenge can keep your brain working and can keep it from being rusty. You can also have hand-eye coordination challenging activities such as tennis o do some needle work. OR try playing instruments or try answering quizzes.
  4. Concentrate. Always concentrate. Sometimes you easily let go of some things and some memories because you are not paying much attention to it.
  5. Use some Mnemonics. Mnemonics device is one way to keep you remembering things. Or have some acronyms, rhymes, alliteration when you are trying to memorize things.
  6. Involve your senses.
  7. Relate information always with what you already know.

These are just tips though. Sometimes there are things that can’t be controlled by the things you can do. Like for example your genes, if you have family history that speaks of dementia, then the best you can do is to try to prevent it. And as always, prevention and early intervention are always what works best.

Natural Ways of Lowering your Blood Sugar Levels

There are a couple of natural ways of lowering your blood sugar levels. This require changes in your lifestyle habits. Controlling your blood sugar levels is essential especially for diabetics. However, this should still be consulted with your doctor. Taking supplements and changing your eating habits must be consulted with a doctor to eliminate and side effects this could have in your health.

Drastically changing your sugar intake can also lead to dangerously low levels of sugar. This can lead to another medical condition and again place your health at risk. So before proceeding with your blood sugar management program, consult a doctor to keep things safe.

spring exercise

Live a more active lifestyle

Parking your car a few blocks from work and walking could do wonders for your blood sugar levels. This increases insulin which is responsible for breaking down blood sugar. This also helps in solving your weight problems and strengthen the heart.

Before participating in an exercise program, be sure that you are physically ready for the task at hand. Walking or swimming are physical activities that help you burn sugar without putting too much stress on your body. This reduces the risks for injuries.

Exercising does not only help you break down excess sugar but also helps in your weight loss efforts. People with overweight problems are more likely to suffer from high sugar levels. Overweight place people at high risk for developing diabetes.

Adding more Fiber

There are two types of dietary fiber. Both of which are beneficial in managing blood sugar levels. Soluble and insoluble fibers takes more time to digest, which keeps your stomach satiated. This in turn increases your insulin sensitivity which makes managing your blood sugar levels easier. Taking more fiber improves digestion.

Fruits and vegetables are rich sources of fiber. Substituting sugary treats for fruits gives you a healthier alternative for your sweet cravings. Apples, pears, oranges, oats and celery are just some of the fiber-rich foods that can help you lower blood sugar levels. Sources for insoluble fiber on the other hand includes whole wheat, tomatoes and dark leafy vegetables such as celery. Good sources of both soluble and insoluble fiber are carrots and cucumbers.

Avoid Sugar-rich Foods

While increasing your fiber intake is recommended, avoiding sugar-rich foods is a must. Increase in blood sugar levels is mainly attributed to eating certain types of food. Things to avoid include bread, pasta, rice, pasta and other foods rich in starch. Sweet drinks such as soda is also discouraged.

Vitamin D

Studies have shown that the levels of Vitamin D has a profound effect on insulin sensitivity and blood glucose levels. Research has shown that low levels of Vitamin D has a negative effect in insulin resistance and on the pancreas which is responsible for producing insulin.

Increasing your Vitamin D levels can be done by simply spending at least half an hour under the sun every day. Taking a multi-vitamin with a minimum of 400 IU of Vitamin D is also recommended.

How to Help Someone Kick that Smoking Habit

Renowned American writer and novelist Fletcher Knebbel was once quoted humorously saying that smoking is the leading cause of statistics. Humor or not, Knebbel’s quote seems to have some truth on it. According to the United State’s Center for Disease Control and Prevention, one in every five deaths in the US is caused by the adverse effects of smoking.

Smoking is also said to increase the risk against coronary heart diseases, stroke, lung cancer, chronic bronchitis and emphysema among others.  Hence everyone or at least most of us know how harmful smoking is but the said thing is that nothing is being done.

happy young woman hold a broken cigarette and showing thumb up

Higher taxes or the so-called sin taxes are being levied against cigarettes and related products like liquors, as a way to persuade people to quit their smoking vices – but does that really work?

Additional taxes, fines and the long-term health effects of cigarette smoking are often not enough to make people quit their smoking habits. But there is still hope. There are a number of ways on how you can persuade a relative, a friend or even yourself to quit smoking.

Below are some tried and tested method in persuading others to stop smoking.

Listen

They say listening is a skill and it certainly is an important one especially when persuading someone to quit smoking. Ask the smoker what makes it difficult for him to quit smoking. Be sympathetic and don’t criticize or scold him.

Figure out if you can address those issues – if you can, work from there.

Present the short-term effects, instead of the long-term

The biggest mistake in persuading people against smoking is that smokers are presented with the long-term effects. What anti-smokers need to do is to show how smoking affects a person in the near future – how smoking can adversely impact him in the short term.

Consider electronic cigarettes

The use of technology is also pivotal in convincing smokers to quit. The emergence of electronic cigarettes has helped smokers wanting to quit their addictive habit. Electronic cigarettes do not have nicotine and simply stimulates the act of tobacco smoking.

There are various types of electronic cigarettes nowadays so you won’t run out of choices. While electronic cigarettes may not be as cheap as a pack of cigarettes, you will find that it is more affordable in the long term.

Find a sport or a hobby

Of course another way of convincing smokers to quit is through introducing sports like basketball, tennis badminton or volleyball. On the contrary, if the person you are convincing to quit is not sporty, you can propose hobbies like photography or mountain trekking. Once they’re involved into sports or they’re engaged into a particular hobby, the tendency to smoke will decrease drastically.

Be a good role model

Being a role model is another way – and perhaps, the most effective way of persuading others against smoking. To put it short and simple, how can you persuade others to stop smoking if you yourself is a smoker?