Health Problems That Affect Women Differently Than Men

When discussing women’s health, it is important to remember that women and men are different in both how they show symptoms and in how they are affected by certain diseases and health problems.  While the list notes five health problems, this post will focus on two. 

According to NIH, the following health problems affect women differently than men:

·      Women are more likely to die following a heart attack than men.

·      Women are more likely to show signs of depression and anxiety than men.

·      The effects of sexually transmitted diseases can be more serious in women.

·      Osteoarthritis affects more women than men.

·      Women are more likely to have urinary tract problems.

                                    (NIH:  National Institute of Child Health & Human Development)

Heart Disease/Stroke:

Heart disease is the leading cause of death for men and women in the United States.  However, women tend to have a delay in treatment for their disease.

There are certain stroke risk factors that are unique to women:  birth control pills, pregnancy, HRT, frequent migraines, waist circumference greater than 35.2”, and high triglycerides.  Diabetes also increases the risk of stroke for women, possibly due to the loss of estrogen through menopause.

Osteoarthritis:

Osteoarthritis includes joint pain, joint stiffness, and joint swelling, and is the most common form of arthritis.  However, women tend to be recommended for joint replacement and treatment less than their male counter parts.  The risk factors that are unique to women include:

·      Biology:  a woman’s joints move more due to looser tendons and wider hips.

·      Genetic Predisposition

·      Hormones:  estrogen protects cartilage from inflammation, and a woman’s estrogen levels drop during menopause.  Also, giving birth, HRT, and early puberty (≤11 years of age) increases the risk of osteoarthritis.

·      Obesity:  more women than men are obese—every extra pound a woman weighs puts 3 extra pounds of pressure on the knees and 6 extra pounds of pressure on the hips.

                                    (everydayhealth.com/osteoarthritis)

The long and short of it is women need to be proactive about their health.  Women need to realize that they are different than their male counterparts and need to advocate for their health issues.  If a woman has one or more risk factor for a disease or health problem, it is important to take steps toward a healthier lifestyle.

About the Author:

Victoria Gravini is the owner of Alignment Studio, LLC and has spent the greater part of 35 years studying the human body and nutrition.  She is a Nutrition and Wellness Specialist, NASM CPT FNS, and MELT Hand and Foot Instructor.  She specializes in nutrition, stress reduction, and pain reduction.  She can be found at Tenley Sport and Health or online at www.alignment-studio.com

Resources:

www.cdc.gov/women/

www.everydayhealth.com/osteoarthritis/osteoarthritis-and-gender.aspx

www.nlm.nih.gov/medlineplus/womenshealth.html

www.womenshealth.gov

What happened to My New Year's Resolution?

Ok.  You’ve joined the gym, you’ve bought the vegetables, you’ve bought the self-help books.  What now?  What can you do to keep up the momentum and avoid the dust build up on the gym shoes and that slippery slope back into refined foods?  What should you do if you either have not even started your new year’s resolutions or if your have already “fallen off the wagon”? 

These are all concerns that become very real at this time of year.  January 1^st comes and almost everyone makes a New Year’s resolution or two.  February 1^st comes along, and many of those New Year’s resolutions have been blown.  Does that mean we should just throw in the towel?  No, of course not.  It just means you now have a chance to start over.

1)  Ask yourself is if you set a resolution that you really want, or did you set a resolution that you “should” do.  Not sure?  Then create a “pros” and “cons” list.  If the “pros” outweigh the “cons”, then you probably did want it.  If they are equal, or if you are not able to come up with many “pros” that you actually believe, then you need a different resolution.  You have to really want that goal for it to be attainable.

2)  Were you specific?   A “mamby-pamby” resolution is easily set aside.  What, exactly, is your resolution and what, exactly, do you need to do to attain it?  The more detail you put into your plan, the more likely you will stick with it.

3)  Are you being realistic?  Your resolution should actually be attainable.  For example, avoid using “never” and “always” when setting a resolution.  It is unrealistic to never eat chocolate cake again; however, it is very realistic to eat only a small slice of cake for special occasions.  Remember:  we crave what we cannot have.

4)  Break your larger resolutions into bite-sized pieces.  Have you ever heard the old adage:  How do you eat an elephant?  One bit at a time.  The same goes for large goals.  If you’re resolution is to lose 50 pounds and reduce the risk of type 2 diabetes, then break that 50 pounds into 5-7 pounds a month.  Then, celebrate the small successes in a way that does not sabotage your resolution.

5)  Write it down and enlist support.  Find what visual aid works best for you.  Some people like vision boards, some use Pintrist, some want photographs or quotations in a prominent place.  Then, tell your friends and family.  People who enlist support are more likely to attain their goals.  Those rough patches are less rough when someone is counting on you or is cheering you on.

6)  Plan for sabotage.  Take full stock of what habits will need to change.  Replace the bad habit (like snacking) with a good one (like walking).  Do not just try to give up a bad habit; denial is setting yourself up for failure.  The best thing to do is to know your triggers and be prepared.  A good read on this is Art Markman’s Smart Change:   Five Tools to Create new and Sustainable Habits in Yourself and Others.

7)  It is time to jump into it with both feet.  You have followed steps 1-6 and are fully prepared, so just start. 

8)  Allow for slip-ups.   Everyone will slip up at some point.  Forgive yourself and move on.

9)  Focus on the journey, not the destination.  If you are focused on how far you have yet to go, then you will get discouraged; however, if you focus on the small successes and the things you are learning and experiencing on the way to your destination, then you are more likely to stay on track.  Also, a New Year’s Resolution is not just for New Year’s Day.  If you have fallen off the wagon, recommit.  Try for 24-hours, then 48-hours, then 72-hours, etc.

What happens if you find that you still need help?  Then perhaps it is time to turn to a professional.  Looking to develop an effective workout routine or to get out of a workout rut?  Hire a personal trainer.  Looking to eat healthier or lose weight?  Hire a nutrition expert.  Looking to organize your finances or prepare for retirement?  Hire a financial advisor.  Looking to clear out clutter?  Hire a personal organizer.  Spending a few sessions with an expert will help you not only refine your goal, but will also ensure you follow through.

Good luck and congratulations on your successes!

The Power of Proper Hydration

We all know how important it is to drink water.  Hydration is important to our cardiovascular system, nervous system, muscular/skeletal system, digestive system, and fascia system.  Even slight dehydration can cause problems in any of our systems and disrupt any number of electrical and chemical impulses our body needs to function properly.

To give an idea of how important proper hydration is, take into account that our muscle cells are 70-75% water and our fat cells are 10-15% water (Holm, n.d.).  We have heard that a person can only survive a few days without water before the body shuts down.  Why is water so important for us? 

·      Proper hydration helps us control our body’s temperature.  When we over heat, we sweat; however, when we are dehydrated, the body stops sweating and we cannot cool ourselves.  At this point, heat stroke and heat exhaustion are a possibility.

·      Proper hydration may help prevent nutrition-related, non-communicable diseases (Popkin et al, 2010).  This makes sense.  If our system is hydrated, our bodies will properly digest food and nutrients will absorb through the intestinal walls.

·      Proper hydration assists in mineral balance.  When we dehydrate, our muscles will start to cramp and we lose coordination.  This goes for the heart, too.  The heart is a muscle and needs water to function properly.

·      Proper hydration assists kidney function by providing less stress on the kidneys (Popkin et al, 2010). 

·      Proper hydration affects our cognitive function.  Our mood is elevated, our concentration is better, our short-term memory function improves, and we are more alert (Popkin et al, 2010).

·      Proper hydration keeps us from being constipated.  Try drinking water if things are just not moving along.

·      Proper hydration lubricates our joints and cushions our organs and tissues (Holm, n.d.)

·      Proper hydration helps us lose body fat, maintain body weight, and/or gain muscle.

We gain and lose water throughout the day.  Water is gained through ingestion as a beverage or in our food.   Our body will also make a small amount of water as a byproduct in our metabolic processes.  We lose water through breathing, bowel evacuation, and sweat.  Our goal is to maintain homeostasis (balance) by determining how much water our body needs to ingest in order to counterbalance the amount it loses. 

This amount varies from person to person, but drinking 64-oz throughout the day is a good start.  Another way to check is to notice if you are thirsty; if you feel thirst, then you are already dehydrating.  Lastly, check your urine.  If it is bright and has an odor, you are probably dehydrated; it should be light and smell-free.  The exception to this would be as a side effect for certain medications. 

Water is the best way to hydrate the body.  However, what happens if you just cannot stand drinking water all day?   You can try a couple of things. 

·      Try putting lemon rinds, mint, and ginger into a jug of water and let it steep overnight.  This is a tasty infusion that is good for your digestive system.

·      Try creating your own infusion that does not include alcohol or sugar.  Oranges, apples, kiwi, lemons, limes, mint, ginger all work well.  Just be sure to steep overnight and strain the water before drinking.  You are going for the flavor, not the added calories.

·      Try herbal teas, preferably decaffeinated.  These can be found in teashops across the country.  If weight loss is your goal, do not add sweetener.  Go for flavors you like and will enjoy.

·      Avoid caffeine, sodas, coffee, and sugary drinks.  Diet sodas are also out.  Your goal is to hydrate the system, not to add sugars and unnecessary chemicals.

Good luck and happy hydrating!

Holm, Paige (n.d.)  Water and Hydration.  Retrieved on January 22, 2014, from www.health.arizona.edu/health_topics/nutrition/general/waterhydration.htm

Popkin, Barry M; D’Anci, Kristen E.; Rosenberg, Irwin H.  Water, Hydration and Health  Nutrition Review 2010  August; 68(8): 439-458.

Sitting: A Slow Death

We have all heard the headlines; sitting for long periods of time is bad for you.  However, the average American sits for approximately 14 hours per day.   Add that to sleeping 6-8 hours in an evening, that is a lot of time sitting and being sedentary and very little time moving.

Sitting long hours increases the risk of death from cardiovascular disease and cancer; as well as, increasing the risk of living with a chronic disease.  One study found that the risk of death increase by 50% and the risk of chest pain or a heart attack increased by 125% when a person sits for 4 or more hours per day (Levine, 2012).  Another study found that those who sit 6 hours or more daily have a “significantly greater risk” of having a chronic illness than those who sat less than 4 hours each day (Dallas, 2013).  These are incredible numbers.

We also have heard that sitting increases our risk for obesity.  This is partly due to inactivity; we are being sedentary when we sit at a desk.  This is also partly due to the body’s chemical processes.  The processes related to the breakdown of fats and sugars in the body stalls when sitting; standing and moving can restart that process (Levine, 2012).

Of course, the simple solution is to just stand up.  A person who knows he will be sitting behind a desk for 14 hours during the day should set a timer to alert him to take a break and stand every hour on the hour.  Another easy solution is to face time people, as in go to their office, when you need to speak to them.  Find reasons to get up and move in order to improve your health.

A recent study measured what happens when people are given the option to stand and work.  Pronk, et al (2012) had volunteers work at a station that could be adjusted for sitting or standing.  They found that workers who used the sit/stand device reduced time spent sitting by 224%, reduced upper neck and back pain by 54%, and measured themselves as having an improved mood.  Work flow was not interrupted.

The long and short of it is, we need to find reasons to stand more and sit less.  Sitting is just as harmful as smoking.  Sitting leads to obesity, cardiovascular disease, blood clots, and other chronic illnesses.  In a world of long work hours, long commutes, and computers, it takes some dedication and ingenuity to find reasons and ways to stand; however, that tiny bit of effort may just make you happier and healthier, and it may just save your life.  Aren’t you worth it?

Dallas, Mary Elizabeth (2013)  Too Much Sitting Linked to Chronic Health Problems.  Retrieved on January 2, 2014, from www.webmd.com/heart-disease/news/10130221/too-much-sitting-linked-to-chronic-health-problems

Levine, James A. (2012)  What are the risks of sitting too much?  Retrieved on January 2, 2014, from www.mayoclinic.com/health/sitting/AN02082

Pronk, Nicolaas P; Katz, Abigail S; Lowry, Marcia; Payfer, Jane Todmyre (2012)  Reducing occupational sitting time and improving worker health:  the take-a-stand project, 2011.  Retrieved on January 2, 2014, from www.cdc.gov/pcd/issues/2012/11_0323.htm

Carbs and Sugar

Carbs.   We hear many tales about how villainous carbs can be and how they way-lay weight loss.  We also hear how there are some forms of carbs that are better than others.  Yes?  No?  Maybe?

First, we need to break down exactly what is the role of a carb.  All carbohydrates are eventually broken down into glucose.  So, ultimately, carbs are sugar.  This is good to remember.  When the chemical processes are working correctly, and when we are not inundating our system with too much food, this glucose is used for fuel for our organs and muscles. 

But, are all carbs created equal?  Not exactly.  We have all heard of “good carbs” and “bad carbs” and how certain forms of carbs are better than others.  But what does this mean?   This means that some carbs are higher on the glycemic index than others.  This is useful to those who have health issues or who are trying to lose weight.

Whole foods, like fruits and vegetables, are carbohydrates that are laden with essential vitamins and minerals.  As carbs, they ultimately become glucose.  However, because the body must break the chemical bonds and utilize energy to create the glucose, it enters the bloodstream at a later point in digestion.  Simply put, this gives the body a chance to absorb the vitamins and minerals along with the glucose.  Also, fruits and vegetables contain fiber, which is important for the GI tract.

On the other hand, processed carbs add sugars like high fructose corn syrup and have bonds that are easily broken and contain fewer essential vitamins and minerals.  These easily broken bonds allow the glucose to hit the bloodstream much more quickly.  As a result, insulin levels are spiked and we suffer from what is commonly called a “sugar rush” quickly followed by a “sugar crash”.   Too much of this can cause a dysfunctional pancreas and poor quality insulin.  Too much of this will cause belly fat.

What is interesting to note is that 100 years ago, the average American consumed approximately 5 pounds of sugar per year; now the average American consumes between 150-200 pounds of sugar per year.  This is partly due to the added sugar (HFCS) in processed foods.  It is also partly due to the increased amount of carbohydrates in our diets.  Obesity and obesity-related issues were not the number one drain on health care 100 years ago.  Sugar tastes great, but is it worth the health risks?

How can you trim unnecessary sugars from your diet?  Most importantly, stay away from processed foods.  Simply put, the further from the source the food is, the more processed the food has become.  Stick with the whole foods—a variety of fruits and vegetables, quinoa, seeds, nuts.  Eat breads, pastas, white rice, cookies, cakes, etc. sparingly.  A good dessert or a great chunk of bread has its place, so I would never tell you to completely deprive yourself of them; however, keep the treats at a minimum and the whole, healthy foods at the maxim

Avoiding holiday weight gain.

The holidays are upon us, which means the feasting has begun.   This is both good and bad.  The good is we get to reconnect with family and friends who live far away.  The bad is we tend to gain weight during the holiday season.  Although, according to NIH, we do not gain as much weight as we think, only about a pound or two; however, that pound generally will stick around for a lifetime (NIH, 2000).  Add a pound or two a year, and you will soon be 20-30 pounds heavier.

If you are willing to be a bit more diligent from November through February, you could not only avoid this subtle weight gain, but you could possibly end up losing weight during the holiday season.  Here are seven tips to avoid holiday weight gain.

1.  Never arrive hungry.  This is a must for grocery shopping and holiday parties.  Be sure to eat a healthy snack before the party.  This will help your willpower to avoid the high-calorie, sugary foods and stick to the healthier options.

2.  Remember your portion control.  If your party is buffet-style, be sure to use the smaller plate.  Put a spoonful of whatever you want to try, but once that plate is full, you are finished.  This will keep the total calories down to a normal number for a meal without leaving you feeling deprived.

3.  Fill up on your vegetables and fruit.  You are aiming for 7-9 servings, mostly of vegetables.  This will give you your fiber and good carbs for energy and satiety.  This also will help you with your portion control and avoiding sugar cravings.

4.  Choose socializing over eating.  Once you have made your choices at the buffet, move away from the food.  Keep your mouth busy with catching up with friends and family instead of filling it with higher-calorie foods. 

5.  Stick to your sleep and exercise routine.  It is easy to let the healthy habits lapse with the added commitments, but it is better for your mental and physical health to stay on your schedule.  If that means leaving a party early, so be it.  You can still schedule socializing around your exercise and sleep.  You will also find yourself less likely to crave high-fat, high-carb, high-sugar snacks if you are well rested.

6.  Limit the alcohol.  Holiday parties and family get-togethers tend to mean alcohol.  Limit yourself to one or two drinks and avoid the fancy, high-calorie drinks, like eggnog.  If you must have the eggnog or fancy drink, limit it to a small, 8-oz glass.

7.  Stay positive.  Stress happens during the holidays; it is inevitable.  However, by staying on track with sleep, exercise, and portion control, you will be better able to manage the setbacks.  Perhaps now would be a good time to practice deep breathing techniques.  If you will be dealing with a difficult family member, for example, simply taking a few minutes to breathe and relax will go a long way to maintaining your sanity and your willpower.

Have a great time during the holiday season, but remember to follow these simple seven steps to avoid the weight gain.  The old adage, “A moment on the lips; a lifetime on the hips” is true but avoidable with a little bit of due diligence.

Want additional health and wellness articles and tips?  Like my page at www.facebook.com/alignmentstudio.

NIH (2000)  Holiday Weight Gain Slight, but Could Last a Lifetime.  Retrieved on December 2, 2013, from http://www.nih.gov/news/pr/mar2000/nichd-22.htm

The Importance of Reading Peanut Butter Labels

Let's face it.  We know we need to cut sugars to stay healthy.  Some of these sugars are obvious--oreos, candy, cake--but some are not so obvious.  Take peanut butter, for example.  We have been told that peanut butter is a great source of protein and should be added into our diet provided there are no nut allergies.  But how many of you have considered that peanut butter may contain a lot of added sugars?

Why would a company add sugar to peanut butter?  The simple answer is it appeals to the American palate.  We love sweet stuff, and companies know we will buy products that taste good.  The problem is these added sugars are changing healthy foods into unhealthy waistline expansions.

How do we know if there are added sugars in an otherwise healthy food choice like peanut butter?  It's simple.  Flip the jar around and read the label.  If there are more than one or two ingredients, and if one of those ingredients ends in "-ose", but it down.  A food such as peanut butter should contain nothing more than peanuts or peanuts and salt.

Let's examine some labels...  Simply Jif, a very popular brand chosen by "choosy moms", contains 7g of carbohydrates, 2g of sugar, and 7g of protein.  OK.  That part doesn't sound so bad, does it?  Now, let's read the list of ingredients:  "Made from ROASTED PEANUTS, CONTAINS 2% OR LESS OF: FULLY HYDROGENATED VEGETABLE OILS (RAPESEED AND SOYBEAN), MONO AND DIGLYCERIDES, MOLASSES, SUGAR, SALT" (JM Smucker, n.d.).  I am counting 7 ingredients.  Way more than the 5 or less ingredients for healthy eating.  I am also counting at least two sources of added sugar.

Now, let's examine another peanut butter brand.  Crazy Richard's Creamy Peanut Butter contains 7g carbohydrates, 2g sugar, and 9g protein.  That part sounds great; more protein but the same amount of carbohydrates and sugars.  Now, let's read the list of ingredients:  "PEANUTS" (Sisters Sweet Shop, 2010).  One ingredient.  Perfect.

Crazy Richard's is available in glass jars (more on glass vs. plastic in another posting) in almost every grocery store that also sells Jif.  The biggest difference between the two brands, besides the amount of ingredients, is Crazy Richard's must be stirred before use and refrigerated after opening.

We'll address this separation for a moment.  The oils will separate and float to the top of a natural product.  If there is no separation, then it is more highly processed and has additives to prevent the oils from separating.  Do not be afraid of these oils!  They are good for you!  However, I hear complaints about trying to mix the peanut butter, so here are a couple of tips:

1.  Do not refrigerate before stirring.  If you do, it will be nearly impossible to fully mix the product.  I have bent a few spoons before I caught on that stirring happens before refrigerating.

2.  Place the new jar upside down for a bit before opening to stir.  I am on a strict budget, so we will purchase peanut butter on sale.  The extra jars are stored upside down to give the oils a chance to travel through the peanut butter.  This makes stirring easier in the end.

3.  Make sure your stirring implement is longer than the jar is tall.  There is nothing worse than losing your spoon in the peanut butter jar.

The long-and-short of it all is peanut butter is a healthy source of protein and can be a wonderful addition to your diet.  However, if weight loss is your goal, or if you are just looking to be more healthy, then be sure to read the labels and stick to the 5 ingredients or less rule.

And, do not be afraid to stir your peanut butter.



JM Smucker (n.d.)  Simply Jif Peanut Butter.  Accessed on November 24, 2013.  Retrieved from http://www.jif.com/Products/Details?categoryId=66.

Sisters Sweet Shop (2010)  Krema Nutrition Labels.  Access on November 24, 2013.  Retrieved from http://www.kremaproducts.com/nutrition-facts.asp