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Posts tagged ‘Menopause’

15 Tips For Living To 100

15 Tips For Living To 100

Living to 100 is not rare anymore. In fact, a local billboard forecasts, “The  first person to live to 150 has already been born.”

I don’t know if or when people will live to be 150, but I do know that living  to be 100 is something that we can strive for. In fact, the number of 100 year  olds in the United States has roughly  doubled in the past 20 years to around 72,000 and is projected to at least  double again by 2020, making it the fastest growing demographic in America.  According to the 2010 census data, about 1 in 4,400 Americans lives to age  100.

Since we all get older every year, it raises an important question, “What  should I be doing if I want to continue my annual renewal and stay healthy so I  can continue to enjoy the journey.”

In general, your genes will neither kill you nor save you.  Our genes  dictate only about 10% of how long we live. People with “terrible” genes can  make lifestyle changes and improve their odds significantly, and people with “designer” genes can run them in into the ground. So a lot of it has to do with  what you do with what you have.

So how do we protect the 35 trillion cells that we call our body to make them  last for a century? In his book Blue  Zones, Dan Buettner has explored lifestyle changes that increase longevity.  I’ve incorporated his views and expanded on them to include my own. Here are my  personal thoughts on how to live the longest, healthiest and happiest life.

  • Start planning for longevity today. If you wanted to have  an adequate retirement savings account, you probably would start saving early.  The same is true with your health. Start implementing the things we’re going to  discuss below today.
  • Eat healthy. This is very confusing today because it seems  what is healthy keeps changing. But the basics are pretty consistent: avoid junk  food; limit prepared foods (restaurant and take out), sugary drinks and sodas;  eat lots of fruits and vegetables. If possible, eat organically grown fruits and  vegetables to minimize exposure to pesticide. If you haven’t heart about the  clean 15 and dirty dozen (12 highest pesticide laden fruits and vegetables), click  here.
  • Control your weight. It’s really simple; the fatter your  body, the harder your heart has to work to supply it with blood and the harder  your knees have to work to keep it moving. Some simple tips include don’t go  back for seconds (keep the food off the table and on a serving counter so people  have to physically get up to grab another spoonful), keep only healthy snacks in  the house or with you at work, chew your food at least 30 times per bite and put  your fork or sandwich down between bites so your meal will take longer and your  stomach will have time to tell your brain you are getting full. This will allow  you to stop eating before you overeat.
  • Don’t add salt to your food. Salt  is a growing health problem in the United States and is contributing to high  blood pressure and heart disease. There is so much salt already in the food we  eat that adding extra salt is unhealthy.
  • Take a multivitamin and fish oil daily. (Leesa recommends Chews4Health!
  • Maintain Family Units. In today’s fractured world, many  families live far away from each other. Yet in places such as Sardinia, Italy  where there are ten times the centenarians as in the United States, families  typically live together in units that include the grandparents. They call it the  grandmother affect. Interestingly, in a recent study of killer  whales reported in Science, in which the grandmother whale survived and  continued to live with the pod, the effect on her adult male offspring was a 14  times greater likelihood of his survival one year beyond the loss of his  mother.
  • Eat on A Smaller Plate. People in Okinawa, Japan use plates  about the size of a salad plate.  They live seven good years longer than  the average American and have 1/5 the rate of breast and colon cancer and 1/6  the rate of heart disease. Centenarians stop eating with they are 80% full.
  • Remain Active. It’s not about running in the Boston  Marathon. It’s about staying active and moving. Hardwire some type of physical  activity into every week of your life. Walk in nature, take the stairs, do yoga  or tai chi, garden. Do this at least two to three times per week. I do  resistance training with a personal trainer twice a week and walk almost every  other day.
  • Stay Connected. People live longer who have ongoing social  interactions, who are able to share their happiness and sorrow and who have  companionship. This does not mean chat rooms and Facebook. It means sitting in  the room with real people. Volunteering, participating and sharing are life  extenders.
  • Have a purpose. People who have a reason to wake up in the  morning live longer, healthier, happier lives. What’s yours? If an answer  doesn’t pop into your head, search for one. It could be playing with your  grandchildren, gardening, adult education, volunteering at your favorite charity  or school, or any of a thousand other reasons. Find yours. According to Dan  Buettner it’s worth about 7 years of life expectancy.
  • Have a day of rest. Having one day a week where all you do  is relax, abstain from work and any stress related activity, and/or pray has  been shown to increase longevity. Even God rested on the seventh day. There is a  reason that is part of every major religion. Enjoy this Free  relaxing instrumental music while you rest and relax.
  • Remain Spiritual: People who are part of a faith based  community who pray at least 4 times per month live between 4 and 14 extra  years.
  • Choose friends wisely. People tend to become who they hang  out with. The Framingham  Study showed that if your 3 best friends are obese, you are 50% more likely  to become obese. Friends with healthy habits increase your chance of remaining  healthy.
  • Smile More: People who are happier and have a more positive  attitude live longer. Happiness lowers stress, strengths your immune system and  keep the tips of your chromosomes, called telomeres,  longer, preventing cancer and disease.

By Mache Seibel

Dr. Mache Seibel

Health expert and guest speaker Dr. Mache Seibel addresses consumers’  critical needs from weight  control to HRT, menopause  and beyond. He served on the Harvard Medical School faculty for 19 years and is  a pioneer in many areas of women’s health. He works with companies and  organizations to bring exciting educational content to consumers. Visit his  award-winning website DoctorSeibel.com  to sign up for his  free monthly newsletter.

4 Remedies to Reduce Your Breast Cancer Risk

4 Remedies to Reduce Your Breast Cancer Risk

Dense breasts is more than a descriptor of breast mass. It’s a  condition that can have health consequences.

This week, children’s book author Judy Blume announced on her blog that she  recently received a diagnosis of breast cancer after getting a routine  ultrasound, and then underwent a mastectomy. She made a point of saying that her  dense breast tissue had made her cancer impossible to detect through either a  physical exam or mammogram.

Breast density can indeed prevent mammography from highlighting suspicious  markings. The dense tissue literally blocks the view. That’s why an ultrasound  is the better detection option for women who have dense breasts.

Not surprisingly, hormones are a big factor in many breast-related  conditions. Young women have more circulating hormones; therefore, their breast  tissue is typically dense. That’s because breast tissue contains estrogen  receptors, a destination for circulating estrogen. When the liver can’t break  down the body’s excess estrogen, then the risk of estrogen-related breast cancer  increases.

Fat also plays a role in breast density. Because estrogen loves fat,  premenopausal women who are overweight are generally more at risk for breast  cancer because their fat stores are greater than in women of normal weight. And  fat stores in the breast will attract estrogen.

However, even slim premenopausal women who ingest more estrogen than normal  through the environment–or through estrogen-mimickers in products, including  skin care items, cosmetics, and plastic containers–are also at risk for denser  breasts, if their livers are not helping rid the body of these substances.

Postmenopausal women produce only a small amount of hormones through their  adrenals. These hormones are converted, in the fat cells, to estrogen and  progesterone. However, postmenopausal women’s livers, which have often become  more toxic over many years, may not be up to the task of breaking down even the  small amount of circulating estrogen in their systems. Another factor that can  increase breast density is hormone replacement therapy.

The good news is that a woman with dense breasts and too much circulating  estrogen can take action to improve her condition. Here are four potential  remedies and strategies that can help.

1. Eliminate coffee and caffeine. Coffee contains  methylxanthine. Chocolate contains theobromine. Both substances, derived from  xanthine, are stimulants that are associated with creating fibrous tissue in the  breast. By going cold turkey off these two items for several days, a woman can  determine whether her breast tissue is sensitive to either coffee or  chocolate.

2. Go easy on red meat. Unless you buy certified organic  meat, you don’t know what hormone-related feed the animal has ingested. Also,  too much fat congests the liver, which in turn prevents the liver from breaking  down estrogens and other toxins.

3. Try iodine. If a patient has dense breasts, a small daily  amount of iodine–between 150 and 300mcg–from an OTC brand may help. (This iodine  supplement is not the first-aid iodine that one puts on wounds.)

Iodine helps support thyroid hormone production, which subsequently can  decrease estrogen stimulation of breast tissue. Women should also eat seaweed,  which is an iodine-rich food.

4. Eat cruciferous vegetables. Broccoli, cabbage, Brussels  sprouts, and cauliflower all containindole-3-carbinol, a compound that helps the  liver break down estrogen into more benign components. The detoxifying qualities  of these cruciferous vegetables make them an excellent choice for women with  dense breasts.

By Dr. Laurie Steelsmith

Laurie Steelsmith, ND, LAc, is a naturopathic physician and  licensed acupuncturist whose specialty is women’s health. She’s the author of a  new book, Great Sex, Naturally: Every Woman’s Guide to Enhancing Her  Sexuality Through the Secrets of Natural Medicine (Hay House, 2012) and the  bestseller Natural Choices for Women’s Health: How the Secrets of Natural  and Chinese Medicine Can Create a Lifetime of Wellness. Learn more at www.drlauriesteelsmith.com.

Best and Worst Foods for Menopause Symptoms

Best & Worst Foods for Menopause Symptoms

INSOMNIA AND HEADACHES

Studies suggest that eating carbs can increase the release of tryptophan, an  amino acid that helps the brain manufacture serotonin, which helps people fall asleep.

SAY YES TO:

  • Eating a piece of toasted whole grain bread or a small portion of  another  carbohydrate before going to bed.
  • Other foods that contain tryptophan are turkey, soy, cod, egg whites  and warm  milk.
  • Also, omega-3 fatty acids, found in fish such as salmon, trout and  tuna, play a role in sleep induction.
  • And don’t forget cherries. They contain melatonin, a substance found in  the body, which helps regulate sleep.

SAY NO TO:

  • Large meals.  When you eat a large meal, digestion brings blood into the  abdomen, raises body temperature and tells the hypothalamus in the brain to  send a signal that causes hot flashes. Eating smaller meals can help reduce  the number of hot flashes.
  • Caffeine.   Coffee, tea, colas and dark chocolate contain caffeine. They  may trigger  hot flashes and affect your sleep. So drink water and avoid caffeine,  especially in the late afternoon and at night.
  • Alcohol.   Alcohol can increase the hot flashes and affect sleep, mood  and weight.  eavy use can lead to osteoporosis because alcohol prevents  cells from  building new bone. Limit yourself to no more than one drink a  day.

BLOATING

During the menopause transition, another common midlife symptom is bloating,  which may be due to hormone fluctuations, overproduction of estradiol and  conversion of androgen (a so-called “male” hormone) to estrogen through a  process called aromatization, which increases with age and body weight.

SAY YES TO:

  • Foods and herbs that have diuretic properties, such as celery seeds,  parsley, dandelion, juniper berries, asparagus, artichokes, melon and  watercress.  And drink plenty of water and herbal teas.

SAY NO TO:

  • Sugary and high-sodium foods such as frozen dinners and  canned soups. Read the sugar and sodium content on food labels, and reduce  the amount of sugar and salt you add to foods and beverages.

MOOD SWINGS

Many women during the menopause transition report a decreased sense of  well-being due to irritability and mood swings. Good nutrition plays a major  role in moods. So it is important to understand which foods stabilize our moods and which ones to avoid.

SAY YES TO:

  • Omega-3  fatty acids in foods such as tuna, salmon and mackerel.
  • Eating vegetables such as asparagus, Brussels sprouts and beets, which  are rich in B vitamins. Green vegetables such as spinach and peas are high  in folic acid, a member of the B-complex group that may also help stabilize  mood because it’s needed to make serotonin. Don’t forget that spinach and  other dark, leafy greens can be used raw in salads and sandwiches as  well.
  • Chicken and turkey, which are rich in vitamin B, a player in the  production of serotonin in the body.

SAY NO TO:

  • Sugary foods, which cause a rise in blood sugar and may increase mood  disturbances.

DECREASED SEX DRIVE

For some women, menopause and its associated decline in “sex” hormones can  lead to a decline in sex. A lower level of estrogen is the main culprit and that  can lower libido and cause vaginal dryness. Recent information suggests that food  can spice up your love life.

SAY YES TO:

  • Granola,  oatmeal, nuts, dairy, green vegetables, garlic, soybeans and  chickpeas.   These foods contain L-arginine, which is thought to be helpful  in improving sexual function.
  • Avocados contain potassium, which regulates thyroid hormones and may  enhance female libido.
  • Chocolate intake releases serotonin in the brain, producing feelings of  pleasure similar to having sex. But indulge in moderation for its benefit,  and try  eating it as a prelude to lovemaking.
  • Asparagus  is a vegetable to consider due to its vitamin E content.
  • Fresh fruits. Feast on fresh fruits such as strawberries, pomegranates  and grapes, which are delicious and rich in antioxidants.

SAY NO TO:

  • Chile peppers. Eating chili peppers in excessive amounts can lead to  hot flashes.   This will not help you set the mood. However, when enjoyed in  a flavorful  recipe, these feisty peppers can also help trigger the release  of natural endorphins, creating a high that is not unlike  lovemaking.

Source: Red Hot Mamas via Ode Magazine

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