Get Fit: 5 Secrets to Exercising During Menopause

If you're like most women, your sneakers are probably collecting more dust bunnies than miles. But if you want to find hormone happiness during perimenopause and menopause, it's due time to dust those babies off!

"All exercise, ranging from housework to running marathons, impacts menopause in a positive way," In fact, exercise can help prevent the muscle and bone loss from which many postmenopausal women suffer, according to the American Council on Exercise. Also, a recent Penn State study found that menopausal women who exercise experience fewer hot flashes in the 24 hours following their workout. While a recent study from the MsFLASH Research Network found some conflicting information -- that aerobic exercise isn't significantly associated with reduced hot flashes -- it did find that exercise does have positive effects on sleep quality, insomnia and depression in both perimenopausal and menopausal women. What's more, exercise may be effective at treating menopausal depression, according to a recent review published in The Cochrane Library," says Dr. Diana Bitner, MD, a North American Menopause Society Certified Menopause Practitioner & Physician and board-certified OB/GYN. "My patients who exercise on a regular basis have fewer menopause symptoms as well as improved body chemistry -- lower cholesterol, better sugar control, less weight gain, and stronger bones. Women who exercise have better sleep, better mood and better quality of life."

According to Dr. Bitner, body fat (which, of course, tends to increase after menopause) spurs hot flashes and night sweats, leads to poor sleep, saps energy, brings down moods and can wreck self-image. Put that all together, and that also means a torpedoed libido. "I talk to my patients about belly fat as a furnace that makes them hot and tired. As belly fat increases, energy decreases and hot flashes, night sweats and sleep disturbances increase. As belly fat increases, so does insulin resistance -- and this can cause cravings for carbohydrates and more menopausal weight gain," she says. "If a patient has a high BMI and body fat percentage, her risk of snoring and sleep apnea increases, adding another reason for poor sleep, low energy, and hot flashes."

Ready to dust off those kicks? Here's how to boost your body for good:

Set the Right Expectations

"Exercise can initially increase hot flashes by increasing body temperature -- especially in women who are overweight. Fortunately, such hot flashes improve as body fat is lost," Dr. Bitner says. So, if you expect yourself to jump right back into your workout where you left off without any changes in performance, you are setting yourself up for (possibly workout-ending) disappointment. Don't worry; you'll get there. Just remember that slow and steady wins the get-fit race. In the meantime, Dr. Bitner recommends staying hydrated and focusing on big, full belly breaths to lessen exercise-induced hot flashes.

Have Fun

The best form of exercise is the one that you will actually do! So find a workout -- or a variety of workouts -- that you love! "Women are more likely to stick to a regimen if they have a workout buddy and if they actually enjoy the activity," Dr. Bitner says. My hubby, David, and I are living proof -- and a match made in workout heaven. Five days a week we ride our bikes together, and two days a week we strength train. Besides being a great spotter, David helps keep me on track -- and in return I cheer him on when he wants to throw in the towel. So who motivates you? Consider exercising with your friends, family members or even your coworkers at lunch. It can be a great way to infuse some fun into your workout routine and make it feel like a little less work. If fitness-loving friends are in short supply, try taking exercise classes where you can meet other health-minded women and get the support you deserve. Who knows, you might just make a lifelong friend while you're at it!

Hit the Big 3

"Exercise has three components: aerobic activity, strength training, and stretching. For the best results, women need a balance of all three," Dr. Bitner says. "Stretching helps avoid injury and improves performance; strength training helps avoid injury, keeps bones strong, and significantly helps weight control; aerobic activity improves fitness and heart health as well as burns calories and helps maintain a healthy weight." She advises that each week you get in one long cardio workout, two shorter interval workouts (think: a brisk walk with quick bursts throughout) and three strength-training workouts.

Play It Safe

"Anyone starting a new or more strenuous exercise regimen should consult their physician in case risk factors for heart disease are significant enough to require a stress test first," Dr. Bitner says. Also, if you have any existing injuries or conditions such as arthritis or osteoporosis, discuss them with your physician before you hit the gym. While they're certainly no excuse to skip the gym (exercise can actually improve many aches and pains!), you need to tailor your workout to fit your body's limitations.

Get Some Help

Enlisting the expertise of my trainer, Daniel Shamburg, MS, CSCS, owner of Shift Fitness in Carlsbad, California, is one of the best investments I've ever made in my health. He comes to my house twice a week, armed with his mantra, "The only machine needed is YOU!" and also lends his get-fit expertise via Google Helpouts and in his studio. If you decide to hire a trainer, make sure he or she has a certification through a body such as the National Strength and Conditioning Association or the American College of Sports Medicine. After all, you want to get fit, not injured!

Put yourself and your exercise routine on the top of your to-do list. Start today! Ditch the exercise excuses and celebrate yourself with a healthy workout!

Source; 5-secrets-to-exercising-during-menopause

The Dark Side of Your Brew

Arsenic, that murder-mystery staple, may be hiding in plain view

Bad news: Beer can leave behind more than a hangover. People who consumed an average of 2.5 beers per day raised their body’s arsenic content by 30 percent, according to new research from Dartmouth College.

You heard that right: arsenic—that potent poison worthy of murder mysteries. So what’s going on? The alcohol in beer could impair your body’s ability to metabolize the content present in the grains used in brewing, allowing it to linger in your system. Grossly enough, researchers discovered this by testing toenail clippings—markers of prolonged exposure to arsenic—finding that other foods including fish, rice, and Brussels sprouts are arsenic-containing culprits, too.

Arsenic occurs naturally in the environment, so it can end up in your ground water, which then works its way into your food and tap. And while you won’t suffer arsenic poisoning from overindulging with a few IPAs or eating sushi every now and then, consuming a diet of foods high in the stuff can cause it to accumulate in your system over time. The World Health Organization estimates that a prolonged exposure of 5 years or more can cause serious side effects, like kidney failure, skin lesions, and various types of cancers, according to the EPA. 

Keep your system clean by eating a varied, healthy diet and don’t rely too much one any one specific type of food, suggests lead researcher, Kathryn Cottingham, Ph.D. And stock up on antioxidants—a Columbia University study found that vitamins A, B, C, and E, as well as riboflavin and folic acid can help reduce your risk of arsenic-related skin lesions by up to 68 percent.

Source; http://www.menshealth.com

6 Ways to Boost Women's Health

Women's health concerns are a little different from those of men. If you're a woman, these tips will soon have you feeling fit and energetic.

To look and feel your best at every age, it’s important to make smart lifestyle and health choices. Here are six simple things that women can do every day (or with regularity) to ensure good health:

Health Tip #1: Eat a healthy diet. “You want to eat as close to a natural foods diet as you can,” says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. That means a variety of fresh fruits and vegetables and fewer processed foods. Eat whole grains and high-fiber foods and choose leaner cuts of meat, fish, and poultry. Include low-fat dairy products in your diet as well — depending on your age, you need between 800 and 1,500 milligrams of calcium daily to help avoid osteoporosis, Dr. Novey says. Avoid foods and beverages that are high in calories, sugar, salt, and fat.

Healthy eating will help you maintain a proper weight for your height, which is important because being overweight can lead to a number of illnesses. Looking for a healthy snack? Try some raw vegetables, such as celery, carrots, broccoli, cucumbers, or zucchini with dip made from low-fat yogurt.

If you’re not getting enough vitamins and nutrients in your diet, you might want to take a multivitamin and a calcium supplement to make sure you’re maintaining good health.

Health Tip #2: Exercise. Heart disease is the leading cause of death among women in America, but plenty of exercise can help keep your heart healthy. You want to exercise at least 30 minutes a day, five days a week, if not every day. Aerobic exercises (walking, swimming, jogging, bicycling, dancing) are good for women’s health in general and especially for your heart, says Sabrena Merrill, MS, of Lawrence, Kan., a certified personal trainer and group fitness instructor and a spokeswoman for the American Council on Exercise.

Health Tip #3: Avoid risky habits. Stay away from cigarettes and people who smoke. Don’t use drugs. If you drink alcohol, do so in moderation. Most women’s health studies show that women can safely consume one drink a day. A drink is considered to be about 12 to 14 grams of alcohol, which is equal to 12 ounces of beer (4.5 percent alcohol); 5 ounces of wine (12.9 percent alcohol); or 1.5 ounces of spirits (hard liquor such as gin or whiskey, 80-proof).

Health Tip #4: Manage stress. No matter what stage of her life — daughter, mother, grandmother — a woman often wears many hats and deals with a lot of pressure and stress. “Take a few minutes every day just to relax and get your perspective back again,” Novey says. “It doesn’t take long, and mental health is important to your physical well-being.” You also can manage stress with exercise, relaxation techniques, or meditation.

Health Tip #5: Sun safely. Excessive exposure to the sun’s harmful rays can cause skin cancer, which can be deadly. To protect against skin cancer, wear sunscreen with a sun protection factor (SPF) of at least 15 if you are going to be outdoors for more than a few minutes. Even if you wear sunscreen faithfully, you should check regularly for signs of skin cancer. Warning signs include any changes in the size, shape, color, or feel of birthmarks, moles, or freckles, or new, enlarging, pigmented, or red skin areas. If you spot any changes or you find you have sores that are not healing, consult your doctor.

Health Tip #6: Check for breast cancer. The American Cancer Society no longer recommends monthly breast self-exams for women. However, it still suggests them as “an option” for women, starting in their 20s. You should be on the lookout for any changes in your breasts and report any concerns to your doctor. All women 40 and older should get a yearly mammogram as a mammogram is the most effective way of detecting cancer in its earliest stages, when it is most treatable.

A woman’s health needs change as she ages, but the basics of women’s health remain the same. If you follow these six simple healthy living tips, you will improve your quality of life for years to come.

Learn more in the Everyday Health Healthy Living Center.

Short Bouts of Exercise Can Boost Self-Control

A quick sweat session can improve your brain function in the short term, a new analysis finds, even if you don't regularly work out.

When it comes to exercise and your health, most evidence favors consistency over occasional bursts of activity. But a one-off bout of exercise could be enough to provide some brain benefit, researchers from VU University in Amsterdam, The Netherlands, report in the British Medical Journal (BMJ).

Quick workouts can impact higher brain function, particularly the part of the brain that regulates self-control, across 6- to 35-year-olds, researchers found after analyzing 19 studies involving short spurts of exercise. Exercise immediately boosts cerebral blood flow to the pre-frontal areas of the brain, or the part responsible for higher brain functions.

Boosting self-control on a daily basis can be valuable. Self-control is a limited resource in the brain, according to past research, including a landmark paper published in the Journal of Personality and Social Psychology. By exerting too much self-control too soon, you could risk giving in to temptation later. For example, ordering egg whites over French toast for breakfast could deplete your self-control tank enough that you dive into a hamburger and fries for dinner.

The new analysis finds that exercise's impact on self-control is small, but measurable. It could be particularly important for children and teens, who require well-developed brain functions for academic achievement and daily life, the analysis authors write. "These positive effects of physical exercise on inhibition/interference control are encouraging and highly relevant, given the importance of inhibitory control and interference control in daily life," they say in the study.

This echoes a study published last year that found that a short walk in the middle of the workday can cut the amount of chocolate and other snacks you consume on the job. In the study, participants either took brisk 15-minute walks or rested before being given tasks to complete. Each individual had a bowl of chocolate on their desks while they worked on their tasks. On average, those who exercised before the task ate half the amount of chocolate as those who rested beforehand — 15 grams versus 28 grams. (Fifteen grams is equivalent to a small, "fun-size" chocolate bar.)

In the new analysis, regular exercise was not linked to chronically better self-control, meaning exercise might only benefit self-control in the short term.

Source; healthy-living/short-bouts-of-exercise-can-boost-self-control

Should You Try Yoga?

Pressures to conform one's body to the 'thin ideal' are extremely prevalent in our society today - so much so that it is considered somewhat 'normal' to be unsatisfied and critical of one's body.

In an effort to find out what fights against negative body image and self-objectification, researchers at San Jose State University in California, interviewed adult women who practice yoga on a regular basis.  Out of all of the participants, 74% reported that at some point in their lives they had struggled with their weight or with negative body image.  Interestingly, 75% of participants reported that their body acceptance and appreciation increased after developing a yoga practice.

Not only did these women report increased body acceptance, but they also reported that they attribute positive feelings and a feeling of well-being to their yoga practice.  They also expressed "greater connection to themselves, to others, and to their notion of the divine" and were more likely to practice intuitive eating.  The researchers concluded that yoga seems to have helped these women by improving physical and emotional awareness and providing a method for grounding and introspection or meditation.

Source; should-you-try-yoga.