Women’s health

Women’s health today are at risk for many issues that can hurt their optimal functioning. Learn about 7 common women’s health issues that you can share with other women.

Know the top women’s health issues today

The women of today are more capable and liberated, compared to those of the past era. They claimed more freedom and power for themselves, haveWomen’s health redefined gender roles and proved their fullest potential. However, in the process of fighting for equality and carving a niche for themselves, it is mostly their health that takes a toll on them. Below are 7 women’s health issues that you should be aware of. Read through them, and share them with your girl friends, mothers and daughters.

1. Premenstrual Syndrome (PMS)

We hear about so many PMS jokes cracked by men who are not really aware of what women go thorugh. Abdominal cramps, bloating, breast tenderness or swelling, acne, constipation, muscle or joint pain, along with emotional symptoms like mood swings are just some of the symptoms that happen one or two weeks before the periods. Some women would even suffer from a very severe form of PMS called Premenstrual Dysmorphic Disorder or PMDD.

2. Endometriosis

If you thought problems with menstruation end here, you are wrong. Each month, the cells of the endometrium (the womb’s inner lining) swell and get thicker, and are then shed during menstruation. Endometriosis happens when the endometrial cells grow in other areas of the body, usually in the area lining the abdominal cavity. It causes irregular bleeding and cramping pain in the pelvis that can radiate to the legs. It can even lead to infertility in some women. What makes it worse is that it might not even be your fault, as it is known to run in the family.

3. Polycystic Ovary Syndrome (PCOS)

Women with lean, agile and svelte bodies with perfect faces are admired but envied at the same time because you look nothing like them. Before you heave a sigh of relief that you are not struggling with acne, obesity and unwanted body hair like you do, know that you might be suffering from waht is usually known as polycystic ovary syndrome. Women might be leaving their traditional roles behind, but the stress buildup is only causing the hormones to go crazy. There is an increase in male sex hormones that lead to increased body hair, decreased breast size and the like. Periods are irregular and ovaries produce small, immature eggs. And if the right kind of eggs is not produced, the chances of conceiving is reduced.

4. Fibroids

Every fourth woman in the cities have fibroids today. It is mostly detected when women approach the doctor because of very heavy bleeding and pain during menstruation or if they have problems conceiving. Fibroids are not like fibrous growths in the uterus; they grow slowly and are formed in response to the female hormone estrogen. They naturally occur and sometimes shrink after menopause because of the lack of the hormone in the body. Sometimes, they grow to weight several kilograms and cause pain during sexual intercourse, urinary urgency, frequent urination and even infertility.

5. Vaginal Infections

If you have redness or itching around your vagine, abnormal and smelly discharge, burning sensation during urination and pain during intercourse, you could have vaginitis, which is an inflammation or infection of the vagina. Some women might not have any symptoms. Creams, tight clothing, extreme illness, sexual activity, douching and fecal contamination, among others, can disrupt the normal bacterial environment of the vagina and cause vaginitis. Vaginal yeast infections can be treated with OTC creams and suppositories, and bacterial vaginosis with antibiotics.

6. Urinary Tract Infection (UTI)

Women have shorter urethras compared to men, allowing for the easy upward movement of germs to their bladders. Urinary tract infection affects the urinary tract and is usually seen among women than men. The risk of UTI increases during menopause. Cystitis refers to the lower urinary tract infection, while pyelonephritis is the upper urinary tract infection. In uncomplicated cases, urinary tract infections can be easily treated with antibiotics. UTI is mostly caused by E. coli bacteria, and the infection can be fungal or viral.

7. Anemia

With the demands of career, family and other activities, women mostly feel tired every day. But if you feel tired before the day has started, or if you skin is pale, or if you have brittle nails, chances are that you are anemic and your blood lacks red blood cells. A low RBC count means decreased oxygen-carrying hemoglobin count that leads to low oxygen in the blood, making you feel exhausted, irritable and dizzy. Swollen, smooth and painful red tongue, sore and pale mouth and fissures or cracks at the corners of the mouth are other signs. Blood loss from menstruation, deficiencies in certain vitamins because of poor eating habits and increased blood supply demand during pregnancy can cause anemia.

The purpose of this article on issues on women’s health is not to scare women. This is an effort to make you understand common women’s health risk so you can take simple lifestyle changes and preventive measures. This can go a long way in keeping the diseases above at bay. It is the time that you start caring for yourself. Remember that women’s health is in women’s hands. Contact your health care provider to answer your other women’s health questions.

Top superfoods

If you love apples, chocolates, blueberries and pumpkin, then you have more reason to eat more of them. Along with 11 more foods items, these are considered as the top superfoods in the world.

Eat more top superfoods for health

Do you love eating apple streusel, chocolate-covered strawberries, blueberry cobbler and pumpkin pie? Top superfoodsNow you have one great reason to eat lots of it. All these food items, along with many others, are some of the top superfoods today. You just have to make sure that you hold the sugar so you can get the most benefits. Here are several reasons why the following fruits, vegetables, grains and dairy products have made it on the list of top superfoods in the world.

1. Greek Yogurt

The creamier and thicker cousin of regular yogurt, Greek yogurt is teeming with probiotics and protein. It fills the stomach, improves digestion and bolsters the immune system. It is a nice healthy recipe substitte for sour cream, cream cheese and mayonnaise.

2. Quinoa

This small, grain-like seed has serious nutritional prowess. With its mild nutty flavor and a texture the same with rice of couscous, quinoa is one of the only grains or seeds that gives all 9 essential amino acids our bodies cannot make on their own. It also has 8 grams of protein in one serving cup.

3. Blueberries

You do not have to worry because blueberries will not make you turn blue. These nutritional superstars contains a high amount of vitamin C, fiber and cancer-fighting compounds. Studies also show that blueberries can improve memory.

4. Kale

When it comes to nutrition, this tough and rough green beats all the rest, giving more antioxidants than most other fruits and vegetables. Kale is another a great source of fiber, calcium and iron. You can prepare it any way that you like, from stewed or roasted to boiled and steamed.

5. Chia

This little seed is the same as those little ceramic planters in the 90s. The only difference is its nutritious part is not in the clay pot. Chia seeds are filled with essential fatty acids of almost any plant. Also, one serving of this seed is teeming with calcium, potassium, iron and magnesium.

6. Oatmeal

Containing a high amount of antioxidants, fiber and many other nutrients, this breakfast food aids in digestion, lowers cholesterol levels and improves metabolism. It is also delicious, especially when it is flavored like pumpkin pie.

7. Green Tea

An old health secret, green tea has long been used as a natural cure for various diseases and ailments. The secret to this is its antioxidant content. The main superhero of this drink is a phytochemical called EGCG that slows down irregular cell growth, potentially preventing the development of some cancers.

8. Broccoli

This lean and green machine is teeming with vitamins, minerals, fiber and many disease-fighting compounds. Even thorugh all the members of the cruciferois vegetable family are healthy, broccoli is a big standout because of its high levels of vitamin C and folate.

9. Strawberry

Vitamin C is the superstar in this delicious superfood. One cup of strawberries will already satisfy your daily requirement of vitamin C. Several studies have shown that antioxidants help repair and build body tissues, fight free radical damage and boost immunity.

10. Salmon

This heart-healthy fish is teeming with omega-3 fatty acids and protein, and have shown to help reduce the risk of cardiovascular disease. Also, salmon can protect the skin from the sun, along with all the damaging effects of ultraviolet rays.

11. Watermelon

Teeming with vitamins A and C, and low in sugar, this juicy treat makes for a fresh, low-calorie snack. Studies have shown that watermelon can lower blood pressure and decrease the risk for heart disease. It also contains lycopene that can help protect the body from UV rays and cancer.

12. Spinach

Antioxidants, vitamins and anti-inflammatory that promote vision and bone health are just some of the things that make spinach popular. One cup of this greens has up to 12 percent of an individual’ recommended daily dose of vitamin K and calcium that helps prevent bone loss.

13. Pistachios

Behind their nutty crunch and earthy flavor, these nuts contain lots of protein and fiber. They are also naturally cholesterol-free. A single ounce of this top superfoods for health also gives you as much potassium as a small banana.

14. Eggs

A cheap source of protein that is filled with nutrients, eggs certainly deserve a spot this top superfood list. A single large egg has around 70 calories and 6 grams of protein. They are also a good source of omega-3 fatty acids, which are essential for bodily function and heart health.

15. Almonds

Considered as the most nutritionally-dense nut, almonds contain the highest concentration of nutrients per calorie per ounce. With only 191 calories, a single ounce of serving already gies 3.4 grams of fiber and a high dose of potassium, magnesium, vitamin E and calcium.

By adding these top superfoods for weight loss and health into your daily diet, you will definitely see their positive effects in no time at all. You can also use these top superfoods for juicing so you can add more variety to your diet. To make the most of the benefits of these foods, talk to your health provider now.

Best snacks

Choosing the best snacks in packaged foods can be a challenge, what with the added preservatives. Know the 10 best healthy snacks today that can give you a good dose of vitamins and minerals.

Looking for best snacks can be hard

Food shopping can be very confusing, especially when it comes to packaged foods. It can be hard to determine what is healthy and what is not. ForBest snacks instance, recently, Krafy Singles had a seal of approval from Kids Eat Right (which is an initiative from the Academy of Nutrition and Dietetics Foundation), but not all nutrition professionals agree that this packaged dairy food is the tastiest or healthiest choice. Because of this, we rounded up the top 10 picks for packaged foods that serve as best snacks that will not derail your diet.

1. Funky Monkey Freeze-Dried Fruit

The 2015 Dietary Guidelines Committee report showed that Americans do not eat the recommended daily servings of fruit. Freeze-dried fruit are made by a simple process of freezing and then drying the fruit. It tastes a little sweeter because the water is removed, so the fruit is more condensed. These best healthy snacks do not use added sweeteners, sugar or any artificial stuff. The taste comes from the fruit.

2. Whole Grain Barilla Pasta

The Dietary Guidelines for Americans of the United States Department of Agriculture recommend making half your daily grains whole. Even though wheat has gotten a bad reputation in today’s gluten-free world, it is filled with iron, B-vitamins and fiber. Bulk it up with delicious vegetables and grilled chicken for a quick weeknight meal.

3. Sargento Sliced Milk Cheddar Cheese

Cheese is a great way to take in a serving of dairy. But if you will pick up slices, it is recommended that you go with natural cheese like cheddar, mozzarella or Swiss. Aside from being tastier and less processed, these best tasting snacks are also priced well.

4. Eden Foods Canned Beans

Even though you may steer clear of canned goods, Eden Foods has a variety of these legumes in BPA-free contains with no salt added. You are left with the goodness of beans teeming with folate, iron, protein, fiber and calcium, all ready to eat in just minute.

5. Krave Jerky

This is not your father’s jerky that is filled with additives and preservatives. These tasty snacks are high in protein and low in calories. They do not contain aritifical flavors and nitrates, and are made with lean cuts of domestic meat. They are also much lower in cholesterol and sodium than most competing brands. Its flavors include Black Cherry Barbecue Pork, Garlic Chili Pepper Beef and Basil Citrus Turkey.

6. Crazy Richards Peanut Butter

Not all peanut butters are made equal. Many come with added oils, sugars and salt, but not this. You will find just one ingredient in the label: peanuts. Merely two tablespoons can give you a healthy dose of energy-boosting niacin and antioxidants like resveratrol and vitamin E, which you can also find in red wine.

7. Apple gate Cold Cuts

Similar to peanut butter, there are cold cuts that are better than the rest. Applegate products are clean, simple and produced with the environment in mind. Cold cuts are made from humanely raised beef, pork and poultry, and are free from hormones and added nitrites and nitrates.

8. Royal Harvest Nature’s Maraschino Berries

These maraschinos use vegetable and fruit concentrates, instead of the artificial stuff. They are also made with real sugar, but just enough to give it flavor. Every cherry has 10 calories and 2 grams of sugar. They are great over yogurt, with sparkling water or with a green salad.

9. Lara Renola

We all know of granolas as quite heavy when it comes to calories, and many mixes contain high amounts of sugar. But Lara Renola uses simple and wholesome ingredients. These best snacks for kids are packaged into 200-calorie single-serve bags that should help keep your calories in check.

10. Dole Frozen Fruit

Stock up on frozen fruit if fresh is out of season, or if you just cannot get to the market. Studies have found that fruit that is flash frozen at its peak ripeness maintains their nutritional goodness. Pick frozen fruit that does not have added sugar. At home, store them in your freezer in a tightly sealed back to ensure quality and safety.

These best snacks ever will not only serve as a good in-between meal, they also will give you a good dose of vitamins and minerals that will keep you healthy. So the next time that you find yourself in the supermarket, looking for tasty and healthy snacks for you and your family, look for the above best snacks, and you will surely not go wrong.

quick health tips

With the right health tips, you can have a balanced diet that will give you all the vitamins and minerals your body needs. Learn 8 quick health tips from a top nutritionist.

Eat a balanced diet with health tips

Eating a healthy, balanced diet is an important part of maintaining good health, and it can help you feel yourquick health tips best. It does not have to be hard either. They key to a healthy diet is eating the right amount of calories for how active you are, so you balance the energy you consume with the energy you use; and eating a wide range of foods to make sure that you are getting a balanced diet and your body receives all the nutrients it needs. Here are eight practical health tips for men and women that cover the basics of healthy eating, and help you make healthier choices.

Base Your Meals on Starchy Foods

Starchy foods need to make up around a third of the foods you eat. Starchy foods like pasta, cereals, potatoes, bread, pasta and rice. Pick wholegrain varieties whenever you can; they contain more fiber which should help you feel full. Many of us need to eat more starchy foods. Try to include at least one with every main meal. Some people think that starchy foods are fattening; however, gram for gram, the carbohydrate they contain gives fewer than half the calories of fat.

Eat Lots of Fruits and Vegetables

It is recommended that we eat at least five portions of different kinds of fruits and vegetables a day. It would be easier than it sounds. One glass of unsweetened 100 percent fruit juice can count as one portion, and vegetables cooked into dishes also count. Consider chopping a banana over your breakfast cereal, or swapping your usual mid-morning snack for a piece of fresh fruit.

Eat More Fish

Fish is a great source of protein, containing many vitamins and minerals. Aim to consume at least two servings of fish in a week, including at least a portion of oily fish. Oily fish has omega-3 fats that can help prevent heart disease. You can take your pick from fresh, canned and frozen. However, remember that smoked and canned fish can be high in salt. Oily fish include mackerel, salmon, herring, trout, sardines and fresh tuna. Non-oily fish include plaice, cod, coley, skate and tinned tuna. If you regularly eat a lot of fish, try to pick as wide a variety as possible.

Cut Down on Saturated Fat and Sugar

We need fat in our diet, but it is important to pay attention to the type and amount of fat you are eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood that increases your risk of developing heart disease. Saturated fat is found in many foods, like cakes, hard cheese, sausages, biscuits, pies, butter and lard. Cut down on your saturated fat intake, and pick foods that contain unsaturated fats instead, like vegetable oils, oily fish and avocados. For a healthier choice, use a small amount of vegetable oil or reduced-fat spread instead of butter, ghee or lard.

Eat Less Salt

Even when you do not add salt to your food, you might still be eating too much. About three-quarters of the salt we consume is already in the food we buy, like soups, breakfast cereals, sauces and breads. Consuming too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Use food labels to help you cut down. Over 1.5 grams of salt per 100 grams means the food is high in salt. Adults and children over 11 should eat no more than 6 grams of salt a day. Younger children should eat less.

Be Active and Have a Healthy Weight

Eating a healthy-balanced diet plays an important role in maintaining a healthy weight, an important part of overall good health. Being obese or overweight can lead to health conditions like heart disease, stroke, type 2 diabetes and certain cancers. Being underweight can also affect your health. Many adults need to lose weight, and need to eat fewer calories to do this. If you are trying to lose weight, aim to consume less and be more active. A healthy, balanced diet will help.

Do Not Get Thirsty

You need to drink about 1.6 to 2 liters of fluid every day to prevent dehydration. This is in addition to the fluid you get from the food you eat. Non-alcoholic drinks count, but lower-fat milk and water are healthier choices. Try to avoid fizzy drinks and sugary foods that are high in added calories and sugar, and are also bad for the teeth. Even unsweetened fruit juice is sugary, so try to limit the amount of you drink to no more than one glass of fruit juice every day.

Do Not Skip Breakfast

Some people skip breakfast, thinking that this will help them lose weight. In fact, research has shown that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and gives some of essential nutrients you need for good health. A lower-sugar, whole grain cereal with fruit sliced over the top is a tasty and nutritious breakfast.

These quick health tips should help you eat properly, for a healthier you. Keep in mind these tips, and work on incorporating a tip or two at a time, and you should see a huge difference in no time. Eat the right foods, in the right amount and frequency. Talk to your doctor for more daily health tips.

women's health and fitness

Women were generally considered as the healthiest gender, but recent years have seen a decline in women’s health. Learn 3 little secrets to help improve women’s health and fitness.

Strive to improve women’s health and fitness

Generally, women are cosidered to be the healthiest gender. They tend to eat better, see the doctor when there is something wrong, and consistentlywomen's health and fitness practice healthier habits. This said, a report said that 43 percent of all United States counties saw an increase in female death rates over a recent 14-year period, while male mortality only rose in just 3 percent of counties. Experts are pointing to many concerns for this sudden decline, particularly an increase in smoking among women. However, there are some simple, everyday things that women can also improve on to significantly boost women’s health.

Focus More on Food

If you really think about it, eating well will make your body work better, thereby improving women’s health and fitness. And when your body works better, you feel better. In fact, a recent study of over 80,000 people showed that the amount you eat can influence your overall happiness, along with your sense of well-being. So what is the formula to eating better without feeling deprived?

  • Eat more fruits and vegetables. Vitamins, fiber, nutrients and water — these are just some of the things that you can get from these super healthy produce.
  • Limit added sugar. So many studies have proven that too much added sugar can be harmful to your health. The American Heart Association and World Health Organization recommended that women consume no more than 20 grams of added sugar a day.
  • Eat proper portions. Super sizes are not helping anyone, particularly your heart, waistline and organs. Read food labels so you can educate yourself about what one serving size is, and try to exercise portion control.
  • Cook more. Unless you like to ask your server to run down the ingredients of every item you order, it is very important that you have at least a handful of healthy recipes that you can make at home. Aside from giving you better control on the ingredients, especially if you have a health condition, you can also control calories, sugar and sodium your meal has.
  • Monitor your calorie intake. Some people love to jot down every single thing they eat, while others use phone apps to help them keep track of their caloric intake, and yet others guesstimate. Depending on your health goals, it’s not a bad idea to have an idea of how many calories you need to stay healthy, and monitor your food intake to ensure you’re hitting that goal most days of the week.
  • Admit that you’re human. You’re bound to eat a slice of chocolate cake at some point in your life, or even several slices. The key to eating well is consistently establishing a healthy balance, eating right most of the time and forgiving yourself for the occasional indulgence.

Sleep More

What really is the big deal about not sleeping as much as you should? Think of it this way: sleeping is like hitting a big reset button on your whole body. It’s also the primary opportunity your body has to restore and heal itself and recharge. If your body cannot do this, your health can greatly suffer. As with your weight, studies shown that people have a tendency to weigh more when they don’t get enough sleep. Therefore, turn off all your gadgets an hour before you sleep, and engage in a relaxation ritual every night to help yourself prepare for sleep, and try to go to bed and wake up around the same time every day.

Be More Active

Working out most days of the week is only actually the first step. It’s also important that you try and be more active throughout the day, whether you have a desk job or you don’t. Stand, stretch, walk over to your co-workers best rather than emailing them, or take a little walk after lunch — all these are little ways to help your health big time. The key here is to get in some kind of movement of two minutes every 20 minutes, if possible.

These are just three of the many ways to improve women’s health to solve those women’s health issues. These secrets might seem little, but they can already do so much to your health when done right. Remember that only you can improve your health — women’s health in women’s hands. Consult your doctor if you have any more women’s health questions.