Archive for the ‘Women's Health’ Category

Exercise 7 Hours Per Week?

Wednesday, March 31st, 2010

By Korey DiRoma, ND

Recently there was a study published in JAMA (Journal of the American Medical Association) that concluded that women need to exercise 1 hour per day 7 days per week  to MAINTAIN weight, let alone lose weight. I have since heard on multiple T.V. and radio broadcasts about the study, and the reaction from women has not been positive, for obvious reasons. Women lead very busy lives and finding the time for 1 hour of exercise every day sounds more like burden than anything else.  So I’m writing this blog to shed some light on this study, and to clarify what the study actually concluded.

The study was published by the Department of Medicine in Brigham and Women’s Hospital at Harvard Medical School. The group was comprised of 34,079 women with an average age of 54 years old over a 15 year period. The diet was described as a “usual” diet. Three groups were followed, those exercising less than 2.5 hours per week, those exercising 2.5 to 7 hours per week, and those exercising over 7 hours per week. The exercise was defined as moderate-intensity activity.

The study concluded that all women in the group gained an average of 5.7 pounds over a 15 year period. There were only slight differences in weight gain among the groups taken in 3 year intervals, about ¼ pound. And activity level correlated with successfully maintaining weight only for those with a Body Mass Index, or BMI, of less than 25, but not for those with a BMI of greater than 25 or 30.

 So what does all of this mean? There does not seem to be large enough differences in weight gain between the different exercise groups. And the only group who actually maintained weight, defined as <5 pounds over 15 years, were those who already had a normal BMI of less than 25.

 As far as exercise is concerned, some activity is better than no activity. So don’t feel that you need to exercise 1 hour per day every day to maintain your weight. Plus in this study moderate-intensity activity was defined as brisk walking, dancing, or gardening. Higher intensity exercises typically require less time, because they burn more calories. And we all know that the more weight loss equals calories in minus calories out. What I have found is that many of us are not exercising with enough intensity, and eating too many high calorie foods. So my recommendation is to find an activity you like to do (it doesn’t always mean going to the gym) like hiking, swimming, kayaking, golfing, biking, running, etc. and do it often. The more you enjoy your activity, the more likely you will actually do it

Posted in General, Korey DiRoma Naturopath, Physical Fitness, Preventative Health, Weight Loss, Women's Health | Click Here to Add a Comment »

Stretching Has Heart Health Benefits

Wednesday, January 13th, 2010

By Sue Coughtry, LMT
Here is a big incentive to keep stretching, or add it to your health regimen.  I just learned from an article on MSNBC that a study has found that women who are more flexible have about 7% less arterial stiffness and lower blood pressure than women who are less flexible. When you improve your flexibility by stretching it helps expand the arteries and keeps them more pliable, which improves heart function.  This suggests that the more flexible you are, the better your heart health is.  Amazing! We tend to link cardiovascular exercise with increased heart health and stretching just helps the muscles.  Now we know stretching helps the heart as well.  I’ve known for a long time how important regular stretching is for preventing and eliminating pain, but I had no idea that it could do this – though it does make sense.  If your body is stiff on the outside it’s most likely stiff on the inside, and that has to constrict organ function.  This study shows its true with heart function. This is another incentive for me to work more diligently on improving my own flexibility!  How about you?

Posted in Cardiovascular Health, General, Physical Fitness, Sue Coughtry LMT, Women's Health | Click Here to Add a Comment »

Polycystic Ovarian Syndrome (PCOS) Can be Treated with Chinese Medicine

Wednesday, October 28th, 2009

By: Rebecca Rice, Licensed Acupuncturist in Traditional Chinese Medicine

In my practice I have worked with a number of patients who have this diagnosis and are trying to conceive.  I chose to write about this topic because it’s a very common condition; and one which can be positively affected by Chinese medicine.    

The prevalence of PCOS (Polycystic Ovarian Syndrome) is estimated at about 5%-10% of women who are seeking treatments for infertility.  This may be a small representation of the estimated 20% of the population actually effected by the disease. 

In Chinese medical theory PCOS is marked by a picture of “dampness.”   This occurs when fluids in the body are ineffectively synthesized and accumulate to form cysts.  As explained in western medicine, there is also a hyper-secretion of insulin and testosterone.  This gives rise to abnormal follicular development also characterized by anovulatory cycles. 

Acupuncture and Chinese herbs are beneficial to those with PCOS in the following ways.
1. Acupuncture and Chinese herbs can regulate the cycle.
2. Lifestyle changes based on concepts in Chinese medicine help manage weight and promote healthy eating habits.  This is so important because 30% – 50% of obese women with PCOS develop diabetes.
3. Acupuncture and herbs are known clinically to improve egg quality.

In Chinese medicine we focus much of our treatment protocol on the lifestyle changes patient make.  For PCOS, as mentioned above, diet is very important.  Common foods to avoid are those that promote dampness; these are dairy (especially cheese), refined sugar, excessive sweets, and greasy foods.  These will essentially promote weight gain and support the increase of excess insulin and testosterone in the body.

Posted in Acupuncture, Preventative Health, Rebecca Rice L.AC, Traditional Chinese Medicine, Women's Health | 3 Comments, Click Here to Add Yours »

The Healthy Healing Tasty Joys of Flax Seeds

Tuesday, April 28th, 2009

By Beth Netter, M.D.

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Omega-3 fatty acids help support health and healing in almost every cell in the body. Flax, a phyto-nutrient (plant nutrient) rich in Omega-3’s, is readily used by the body to naturally support healthy cells in the brain and heart. It is rich in both DHA and EPA.

Flax is one of the best sources of lignans. The lignan properties help the body to decrease inflammation and oxidative damage caused by stress, toxins, bacteria, viruses and cancer. So flax may help heal the effects of arthritis, cancer, skin damage (inside or outside the body), or immune system deficiencies.

Flax has a high fiber content so it keeps the bowels running smoothing and alleviates constipation. Notice what your skin looks like the next time you are constipated. Then try adding daily ground flax seeds to your diet. Drink at least 1-2 glasses of water a couple of times each day. Then notice: What happens to your skin? Your bowels? Flax has been used to help alleviate gastritis, enteritis and colon damage precipitated by chronic laxative use.

Flax forms a mucilage which supports a balanced blood sugar. It may decrease the risk for diabetes.

Flax helps to decrease total cholesterol and LDL ( “bad”) cholesterol, and is part of a regimen to lower the risk for atherosclerosis.

Why Flax is Great for Women

Flax is a phytoestrogen which means it is a plant that can support an estrogen and progesterone balance in the body. Flax is considered to be an “adaptogen” in that it knows how to adapt to what the body needs in order for body and mind health to be at its best. In Dr. Christiane Northrup’s book, the Wisdom of Menopause, she notes that phytoestrogens do not tend to cause estrogenic tumors to grow. Instead, these smart plants bind to estrogen receptors and exert, potentially, an anti-cancer effect by limiting the overgrowth of cancer cells. For women, flax, through its adaptogenic effect, may help balance estrogen levels by wisely raising levels of estrogen when it is low or by lowering estrogen levels when it is too high. By consuming 1-2 tablespoons of freshly ground flaxseed on a daily basis a woman may be able to be “naturally” relieved of hot flashes, depression, anxiety, night sweats or other symptoms experienced by some women during menopause. Flax seed and flax oil are also used to help women alleviate difficult PMS.

And if that wasn’t good enough… There are no known adverse effects due to flax consumption.

Flax as food and medicine

Flax can be consumed as the freshly ground flax seed. The amount of flax seed in “flax bread” will probably be quite low. In an inexpensive coffee grinder just plunk in 1-2 tablespoons of flax seeds and grind away. Add the freshly ground meal to any vegetables, quinoa, oatmeal, yogurt, cereal, fruit, or just stir into a glass of water. Remember to drink plenty of water whenever ingesting a high-fiber food. The bowel needs the fluid to maximize the health effects of the fiber. One of my favorite breakfasts is: quinoa, flaxseeds, soy lecithin, a cut up fig, and almond milk. It’s so tasty and full of pH balancing (alkalizing) foods to help decrease oxidative stress and inflammation.

You can also take 1-2 tablespoons of flax oil daily. However, you will not get the fiber that the ground seeds offer. You will still receive the benefit of the Omega-3 fatty acids and other body balancing/healing properties. So why not use a little of both?! Make sure to keep your flax oil in the refrigerator and occasionally check to make sure it hasn’t gone rancid. Flax oil may also be taken in capsule form. You can take up to 1,000 mg a day.

Enjoy!

I will be sharing more natural holistic therapies like these at the Women’s Wellness Week at OMEGA Institute in June and again in September, 2009. For more information go to www.eomega.org

Posted in Beth Netter MD, Nutrition, Recipes, Women's Health | 6 Comments, Click Here to Add Yours »

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