Free Secrets to be a Healthy Women

Today the Pilates method is widely practiced for both rehabilitation and fitness. Physical Therapists are recognizing Pilates as one of the most successful methods to treat many injuries, spinal disorders and joint diseases. However, Pilates rehabilitation is not only limited to just orthopedics and spine health but it also benefits individuals with neurological problems (MS), chronic pain (fibromyalgia), women’s health needs (menopause, osteoporosis, pre/post natal), performance enhancement needs (athletes), arthritic impairments (osteoarthritis, rheumatoid arthritis) and other movement dysfunctions.

How does Pilates method work?  Pilates therapeutic exercises focus on individual asymmetries in flexibility, strength and muscle recruitment patterns. Pilates trains several muscle groups at once through smooth, continuous movements. By developing a proper technique, clients can actually re-train their body to move in safer, more efficient patterns of motion. No other exercise form is so gentle to the body while giving it a challenging workout!

Let’s think about injuries. When you are injured it causes a lot of pain in the injured area of the body and you start to compensate that with other parts of your body by protecting the injured area. If you avoid using the injured part, your body learns to use other muscles and the injured part become weaker and gradually causes muscle imbalances in your body. Once muscle imbalance occurs you are losing efficiency of the muscle contraction and tend to develop compensatory muscle patterns and faulty movement patterns. Some muscles become overused and others underused. These inefficient patterns often become normalized and result in additional imbalances, strains and pains but also dysfunction and discomfort for other areas of the body. 

Professional Pilates instructors give great attention and facilitation to you to gain strength, coordination, control and function in your weaker or injured muscles and joints. Pilates exercise not only leads to improvement at the injury site, but also improves your overall strength and function.

However, it is important to note that most Pilates instructors are not trained to work with rehabilitation. Always ask your instructors’ qualifications and beware of those Pilates instructors who don’t have real clinical knowledge and skills about your injuries or diseases. Done improperly, some of the Pilates exercises can slow down the healing process or even be contraindicated.

A good Pilates instructor with holistic and therapeutic teaching style can help you to balance your body both physically and mentally and successfully support your healing process. Pilates is a mind and body method and a great natural alternative medicine for those who are looking for a different rehabilitation way. And the best thing is – it’s works too!

Chronicling the tragic journey of John McDougall and his friends as the chart the path of his battle with pre-post menopausal osteoporosis. NEW AND IMPROVED WITHOUT COPYRIGHTED MUSIC!!! www.fpop.ca … fpop john jon macdougall mcdougall

If you’re a woman considering the possibility of exercising regularly, you may be wondering which type of fitness program is the most effective. I highly suggest that you give some serious thought to weight training. There are so many benefits to strength training regularly, particularly as you grow older. By training with weights or weight resistance, you will reduce signs and symptoms of numerous diseases and chronic conditions, such as arthritis, diabetes, osteoporosis, obesity, back pain and depression.
Many women shy away from weight training because they fear that they’ll end up looking like a muscular bodybuilder. This is physiologically impossible, since women lack the high levels of testosterone needed to “bulk up.” Rather than looking too muscular, you will become lean and toned. The muscle that you’ll build will burn far more calories than the fat you’re currently carrying around, which will result in your body becoming a calorie burning machine – even at rest.
As mentioned earlier, the benefits of weight training go beyond physical beauty. Studies have shown that strength training can decrease pain associated with moderate to severe knee osteoarthritis by up to 43%, and will most definitely increase your muscle strength and physical performance. The effectiveness of weight training in reducing the pain of osteoarthritis is just as significant (if not more so) as some medications used to treat this condition.
Additionally, post-menopausal women can lose bone mass at a rate of 1%-2% annually. Not to worry; strength training actually increases bone density and reduces the risk of fractures in women.
If you’re concerned with your weight, strength training plays a significant role in managing women’s weight. As stated earlier, the muscle you build will burn more of the calories you consume. This is due to the fact that muscle is actually an active tissue, which consumes calories; stored fat, however, uses very little energy and doesn’t help to burn your caloric consumption. If you commit to a regular exercise routine, incorporating strength training, your metabolic rate can be increased by up to 15%, which will be tremendously helpful for weight loss, as well as long-term weight control. Yes, the reduction in weight is fantastic when it comes time to try on a dress for that special occasion, but with a leaner body, you’re also reducing your risk of heart disease, which is the number one killer of middle aged women.
While the benefits of strength training are quite obvious with regard to your overall health, physical appearance and weight control, did you know that weight training can actually help your state of mind, as well? Researchers believe this is because in general, women feel better when they’re stronger, and weight training also may produce a biochemical change in the brain. By regularly training with weights, your self confidence and self-esteem will be greatly improved, which will likely lead to a tremendous improvement in your overall quality of life.
Perhaps you’re asking yourself, “Whatever happened to the importance of aerobic exercise?” Well, aerobic and cardio exercises most definitely have a positive impact on your overall health; after all, these types of exercises help to maintain your heart and lungs and increase your cardiovascular fitness and endurance – but, walking, running and swimming simply do not strengthen your muscles; only strength training will do this. If you want a lean, toned body with excellent bone density and muscle mass, it’s highly recommended that you strength train at least two to three times per week.
Go ahead and get started; a lean, toned and beautiful body can be yours if you’re willing to invest even a small amount of time and effort.

It is no secret that women have different vitamin and mineral needs than men. A good example of this is Omega 3 fatty acids. Although both men and women take Omega 3 for better health and longer living, women may experience further benefits from adding more Omega 3’s to their diets or by taking supplements containing DHA Omega 3. Studies have found that women who eat fish at least once a week or women who take omega 3 supplements are 35-40 percent less likely to develop depression and other mood disorders. With so many supplements available, and considering the amount of nutritional differences between men and women, it can be difficult to identify the best supplements for a specific individual. The following information discusses some important supplements for women.

Women who have not yet reached menopause need to replace the iron they lose by eating foods rich in iron or by taking an iron supplement. Women who have entered menopause may need hormone replacement therapy and supplements to augment decreasing estrogen and other hormones levels in the body.

An amino acid known as L-arginine and available in a supplement can help increase fertility in women who are experiencing difficulty conceiving. This amino acid causes more blood to flow to the reproductive organs, which can aid in fertility and conception.

Women of all ages need to ensure they get enough calcium either through their diets or through calcium supplements to prevent serious bone loss and the development of osteoporosis, as they grow older.  Nursing women need even more calcium than women who are not nursing.

Lactobacillus Acidophilus is a healthy bacteria found in women, and it helps ward off the effects of harmful bacteria. Unfortunately, contraceptive and other medicines as well as anti-bacterial soaps can eliminate the good bacteria women need and make them susceptible to yeast and other infections. There are some yogurt brands on the market containing live lactobacillus acidophilus cultures and supplements you can take to help restore a healthy balance of this bacterium to your body. Adding this bacterium to your body can offer protection from infections and diseases affecting the reproductive organs.

Cranberries may protect many women from developing urinary tract infections. You can eat this delicious and healthy fruit or take a cranberry supplement to help you avoid getting urinary tract infections or UTI’s, and can help prevent the return of a treated UTI.

Stress and the responsibilities that women have in their daily lives can interfere with them getting the right amount of sleep they need for health. Melatonin in the body regulates your sleep cycle and levels in the body drop off when we become overly stresses and as part of the natural aging process. A melatonin supplement can reintroduce the correct levels of melatonin into the body to regulate your sleep cycles for more restful nights and better health. Valerian is a supplement that can help reduce stress and anxiety levels, which will of course also help you to get the sleep you need for the best health.

Chromium supplements may help diabetic women better manage their sugar levels due to chromium’s positive interaction with insulin in the body. You should speak to your doctor before using any supplement including chromium to make sure it is the right choice for your diabetic management plan.

Green tea can help lower blood pressure and help to protect against heart disease in both men and women. White tea, also said to have these same health benefits only at a slightly higher level, is now becoming more widely available in stores and specialty markets across the country. Drinking two to three cups of green or white teas a day, can reduce your risks for developing heart disease by as much as 30 percent.

Your doctor may recommend other supplements depending on your age, present health conditions or a family history of certain diseases, and whether you are nursing, pregnant, trying to become pregnant, or are pre or post menopausal. Do not be surprised if your doctor also asks about the foods you eat and how much exercise you are getting. This is because what you eat, and the amount of exercise you engage in regularly, both a huge impact on your overall health and how long you will live.

The internet has many articles, reviews, and reputable online suppliers of health supplements for women. If you have any questions prior to ordering, look for published studies on specific supplements before buying them. Also, check product labels for seals from trusted entities which means the product has been tested and contains the ingredients listed on the labels in the amounts listed and do not contain harmful ingredients. There are many safety measures which are utilized to ensure a safe and quality product for each purchase.

Menopause: it’s one of the dirtiest words someone can utter to a woman. The word menopause sends a certain fear through any woman who doesn’t know what to expect or how this will affect her body. The truth is we all go through it. It’s nothing to be afraid of! There are so many options to help women through this new chapter in their life. While we still might cringe at the word, it’s safe to say we’ve got nothing to fear anymore.

Hormone Replacement Therapy (HRT) is the most highly effective treatment for women with post menopausal symptoms. Taking estrogen has proven to decrease a woman’s risk of osteoporosis, colorectal cancer and Heart Disease! Estrogen has always been known to relive the symptoms of menopause such as hot flashes, night sweats and vaginal dryness, but now there is a breakthrough! The Women’s Health Initiative has done countless studies proving that HRT improves mood, helps to prevent certain types of cancer, and reduces tooth loss in most women!

Of course, as with anything there are some people who shouldn’t take HRT. Those who have had a history of breast cancer or liver disease would not be candidates for HRT. But for everyone else, the positives far outweigh the negatives. Imagine returning to the activeness of your pre-menopausal life. HRT can be a perfect solution to drastically improve quality of life.

There are alternatives to HRT. Women can achieve temporary relief of symptoms with a healthy diet and exercise. Staying active and loading up on calcium enriched foods will help keep menopausal symptoms at bay. Herbal medications, such as vitamins and vaginal creams are becoming more popular in the treatment of symptoms. Many are not clinically tested and some on the market are not proven to be affective.

Hormone Replacement Theory is a proven option for relieving menopausal symptoms. You should not allow yourself to accept this inconvenience! Take control of your life by regulating these symptoms and taking your life back from menopause.

Imagine being full of life again. Imagine no longer feeling moody, uncomfortable in your body, or worried about the changes taking place. Imagine taking charge of your life and going back to the way things used to be! Hormone Replacement Therapy can do all of that for you. Be the best you that you can be.

Maintaining bone density is an important concern for many postmenopausal women. I am a proponent of using weight vests for training in a variety of professional and ultra-athletic sports. In my research of using weight vest for extreme training I have found some interesting data I thought I would share about how weight vests are also helping postmenopausal women maintain bone density and reduce bone loss.

Exercise has long been one of the best ways that people can maintain vitality and keep or improve a great quality of life. It is also one of the best ways to maintain bone density in post menopausal women. Using a weight vest will further enhance the benefits women receive from exercise and help to maintain bone health. In May of 2000 Oregon State University conducted a study that found postmenopausal women who participate in a long-term fitness regimen that includes jumping and “resistance” exercises using weighted vests can prevent significant bone loss in the hip.

The results of the 5 year study showed that exercise can provide a natural alternative to estrogen and other supplements for women seeking to prevent bone loss after menopause, said Christine Snow, director of the Bone Research Laboratory at OSU and principal investigator in the study.

Not only did study participants reduces the amount of bone lose some actually increased bone density in the femoral neck of the hip. While the control group lost 4.4 percent of its bone mass the group that exercised with a weighted vest increased bone density by 1.5 percent. This is significant because more than 50 percent of all bone fractures in the U.S. occur in the femoral neck of the hip.

As you can guess, participant of the study felt quite a bit better as well. Some of the benefits the participants pointed out were;

Weight vests themselves have come a long way. They are no longer bulky and uncomfortable devices. Many are comfortable, fully adjustable, stylish and thin enough to be worn under a shirt. Probably the best weight vest on the market can be found here. Quality weight vests can typically be found for around a starting price of $139. There are cheaper ones on the market but you often get what you pay for.

In this article we’re going to focus on reasons to exercise. Even though most of us know that regular exercise is ‘good for us’, we may not be able to give the specific reasons why.

First and foremost, before we start the list, let’s just admit right up front that the main reason we exercise is to look better. Hey, there’s no shame in that! Perhaps we want to look better for our spouse, or maybe we want to get into shape because we’re looking for a spouse. Whatever the reason, our desire to look good is a major motivator.

Many of us want to look better for ourselves. When we engage in regular resistance and aerobic exercise, it changes our appearance for the better. Less fat, toned muscle, healthier skin, a bigger smile, and more ‘pep in our step’ are all great reasons to exercise.

In addition to just looking better there are some real physical benefits to regular exercise. So for those of us who are working out to just look great, consider these reasons to exercise a bonus:

1. Strengthens muscles
2. Strengthens bone
3. Strengthens ligaments
4. Strengthens tendons
5. Strengthens immune system
6. Improves muscle tone
7. Improves endurance
8. Improves strength
9. Improves self esteem
10. Improves confidence
11. Improves balance
12. Improves physical appearance
13. Improves physical performance
14. Improves glucose tolerance
15. Improves circulation
16. Improves memory
17. Lower risk of heart disease
18. Lower risk of diabetes
19. Lower risk of cancer
20. Lower blood pressure
21. Lower cholesterol
22. Lower risk of stroke
23. Lower risk of osteoporosis
24. Lower risk of osteoarthritis
25. Lower requirements for medication
26. Lower risk of injury
27. Lower bodyfat
28. Helps with sleep disorders
29. Reduces post-operative complications
30. Reduces frequency of illness
31. Prevent Alzheimer’s disease
32. Prevents muscle loss
33. Increases metabolism
34. Eases symptoms of menopause
35. Healthier pregnancy
36. Fewer problems with childbirth
37. Reduces ovulation problems

Moderate weight loss – of fat, not muscle – and a healthy and active lifestyle (not dieting) have been found to lower health risks and medical problems in 90 percent of overweight patients. In addition to the exercise benefits listed above, fit people are eight times less likely to die from cancer than the unfit, and 53 percent less likely to die from other diseases. Fit people are also eight times less likely to die from heart disease.

So the next time we’re tempted to just sit back and watch television instead of exercising, let’s remember that there are a lot of reasons to drop the remote and get moving.

A study published from the Journal of the American Dietetic Association found that overweight premenopausal woman who ate low carbohydrate/high protein diets lost more bodyweight than a group eating high carbohydrate/low fat diets.  Another study published in the ADA Journal divided three groups of post menopausal woman that were overweight.  Group one reduced 400 calories per day.  Group two used less than 400 calories but, did low intensity exercises and group three ate smaller calorie amounts but exercised with high intensity.  All three groups lost weight but it wasn’t all fat.  The group that ate more protein did not lose lean muscle.  And, you do not want to lose lean muscle!  If you are post menopausal lean muscle is very important; to prevent or slow the effects of osteoporosis, making sure you are strong so you don’t fall and just being strong enough to take care of yourself.

Research after research substantiates that protein helps you lose the fat and not the muscle.  If you have more muscle you burn more calories and look better and can exercise more (burning even more calories) with a much stronger body.  Some women express a concern about getting larger muscles.  Ladies this does not mean big bulky muscles.  Women do not have the hormones to create those big muscles that bodybuilders have. Protein shakes and regular exercise means you will stick to your diet and you will only lose fat while retaining your muscle.

Protein powders help control hunger so you won’t eat as much and feel fuller longer.  Now this doesn’t mean you have to eat meat, and other high caloric proteins along with the fat they contain. Plant based diets also supply phytochemicals along with vitamins necessary for your health; this includes beans, nuts, seeds along with vegetables, chicken, fish, eggs and dairy such as cottage cheese, milk, tofu, etc.  Protein shakes help to control hunger and help maintain your muscle.

Another wonderful option that has helped women, including me, are protein powders.  I struggled for years trying to lose those last ten pounds; I gave up and even added more pounds until I got sick of how I looked.  I started using protein powders to make protein shakes, along with a healthy diet and the pounds started melting off.  I do not each much meat to speak of anymore, only fish and chicken a couple times per week; and a lot of veggies, beans and fruit.  Protein powders, rich in amino acids help me exercise longer with more energy, which of course will add to your weight loss. If you haven’t tried the new protein powders out there today you are in for a treat.  With names like Brownie Batter, Cake Batter, Mango Magic, Strawberry Kiwi, Green Apple, Vanilla Chai and Lemon Burst you are not limited to tasteless vanilla or chocolate.  Bodybuilders have used protein for ages to get lean bigger muscles.  If you use protein shakes for weight loss you do not have to worry about getting huge muscles.  You are just drinking enough protein to maintain and firm up your muscles with your amount of exercise, helping your weight loss program and creating a much firmer and curvier body than you could without the added protein.  So if you want to be firm and not flabby, feel full and stick to your weight loss plans try a good protein shake.  It’s a healthy way to lose weight.

Menopause is one of the most challenging episodes in the life of a woman. The stage brings with it certain bodily changes such as the cessation of a female’s ability to conceive. Psychologically, menopause also poses quite a challenge for a woman as it will likely challenge preconceived views on her role that may cause great changes in mood and temperment as well as requiring greater effort to accept such changes as part of the natural process. Most women reach menopause when they are 50, although the average age for menopausal women is considerably earlier in most developing countries.  There are plenty of challenges confronting a woman during her menopausal stage. However, none is perhaps greater or of more pressing concern than bone loss.  How Is Menopause Related to Bone Loss? A woman who reaches menopause usually experiences osteopenia, running the risk of developing osteoporosis in time. Moreover, the onset of the decay of the bone leading to a weak structure causes body pain, predominantly in the back and joints.  To answer the question raised, bone loss comes about because of the body’s need to balance between blood production and bone creation. When still young, the body is able to produce blood as well as create bones. However, upon reaching the age of 30, the body begins to lose bones faster than it can replace them.  At the onset of menopause, bone loss dramatically becomes faster. Estrogen production stops after menopause. Once this happens, it means more bad news for the bones because the hormone is very vital in maintaining bone strength.  Are All Women at risk for Bone Loss? Yes. All menopausal and post-menopausal women do experience bone loss. However, there are certain groups who stand out as having the greater incidence of the condition as well as showing a very rapid bone loss. These groups include the following: * Those who are thin or have a small body frames. Body mass is directly proportional to body size: smaller women will experience bone loss in its most severe form. * Those who are taking steroids. Steroids interfere with the body’s natural production of hormones. As such, when menopause comes, the body is further impeded with what little amount of hormone it can produce. * Those who consume low levels of calcium and Vitamin D. These two nutrients are very vital in maintaining bone strength. As such, when the body does not get enough of them, bone loss during menopause is predictably more severe. * Those with sedentary lifestyle. Lack of exercise also leads to atrophy of the bones. On the other hand, those who exercise regularly develop strong bones.Are There Ways to Prevent or Minimize Bone Loss? Taking in enough calcium by eating fresh fruits and vegetables allow the bone to become strong in their structure, making them withstand the decaying effects of menopause. A menopausal woman needs about 1,500 mg of calcium each day. On the other hand, calcium will not be maximized if taken without Vitamin D. Vitamin D is the nutrient that makes calcium absorption easier. The best sources for the vitamin are eggs, fish, and milk. Moreover, exercising regularly will keep the bones strong, thus preventing bone loss.

Osteoporosis is a disease that affects the bones due to atrophy and general weakness in the structure of bones. The condition is far more severe in women, although it may also affect men. People who experience it suffer from bodies collapsing from sheer weight due to the inability of the bones to support the body. In other cases, there are various injuries that can happen to the body, such as fractures or a developing a stooping figure that is characteristic of those who suffer from the condition.  What Causes Osteoporosis? Osteoporosis is caused by a low bone mass. Because of a low bone mass, the bones become fragile and prone to breakage. In most cases, people are usually unable to tell if they have the disease until they experience fractures, breaks, and other bone injuries.    What are the Symptoms of Osteoporosis? The most common symptoms of osteoporosis are bone fractures and back pain. In rare cases, there occurs a compression of the spinal cord that results in a decrease in height. In the long run, stooped posture, loss of height, and chronic pain will be experienced. There is also the increased risk of falling associated with aging.  How is Osteoporosis Detected? Osteoporosis is detected mainly through bone density testing. Once a person is diagnosed to have very low bone density, there is the risk of osteoporosis.  What are the Ways to Prevent Osteoporosis? While it is true that osteoporosis is a dreaded disease that brings a lot of harmful effects to the body, it may not be too late to protect yourself from the worst. Today, there are ways that can prevent or at least minimize the damage that osteoporosis can cause to the body. There are possible ways of preventing its onset.  The following are some of the ways that will help your body fend off osteoporosis: * Exercise frequently and regularly. Even the simplest exercise such as brisk walking is proven enough to provide some form of training for the bones, and in the process strengthening them. However, for those who can still manage, aerobics, lifting of weights and resistance exercises are better. Moreover, especially in the case of post menopausal women, exercise helps them in improving posture, gait, as well as decreasing risk of falls.* Maintain regular intake of Vitamins C and D. Vitamin C is known for aiding bone production processes.  The nutrient can be obtained from fresh fruits and vegetables. However, to make absorption of Vitamin C faster, be sure to accompany it with doses of Vitamin D. Vitamin D can be obtained from sunlight, although, milk, eggs, and dairy products are also good sources of the nutrient.* Change your lifestyle. Avoid vices such as smoking and drinking which are known to heighten the effect of osteoporosis. Instead, get hooked on the active lifestyle by exercising regularly and feeding the body with the right nutrients.