Free Women’s Health Information

Even though many women know that weight training is a great way to burn fat, increase metabolism, shape and tone muscles, and add extra energy to their day, less that one in four actually do it 2 or 3 times a week.

Here are five tips to help you get started and succeed.

First, make a plan. It’s a good idea to have a general idea of what equipment you want to use, and what exercises you’ll do on any given day. Of course, it’s recommended to have a staffer show you the ropes the first couple of times, but eventually you’ll need to venture out on your own. After your introduction, you’ll have a good idea of how much weight you should use for each exercise.

Second, keep a steady rhythm when lifting, either dumbells or on a machine. It’s considered bad form to drop your weights with a clang. That’s also a sign that you don’t quite have control over the weight, and that means you’re not getting the full effect of each lift.

Third, don’t forget to breathe! Your muscles need oxygen while exercising. The best idea is to breathe out during the maximum exertion, and breathe in when returning to your starting position.

Fourth, break a sweat! If you’re not pushing yourself a bit, you might as well stay home. You really need to push your muscles beyond their comfort zone to see any results.

Lastly, remember that spot-reducing is a myth. To avoid creating imbalances, be sure to to a total body workout. Hit all the major muscle groups and you’ll get the maximum calorie burn every time.

To read more, and get a list of common gym terms you should know, check out this site.

To begin with, never dismiss your feelings as “just stress.” Care giver stress can lead to serious health problems and you should take steps to reduce it as much as you can.

Research shows that people who take an active, problem-solving approach to caregiving issues are less likely to feel stressed than those who react by worrying or feeling helpless. For instance, someone with dementia may ask the same question over and over again, such as, “Where is Mary?” A positive way of dealing with this would be to say, “Mary is not here right now,” and then distract the person. You could say, “Let’s start getting lunch ready,” or involve the person in simple tasks, such as folding laundry.

Some hospitals offer classes that can teach you how to care for someone with the disease that your loved one is facing. To find these classes, ask your doctor, contact an organization that focuses on this disease, or call your local Area Agency on Aging (see below). Other good sources of caregiving information include:

• doctors and nurses
• library books
• web sites of disease-specific organizations

Here are some more tips for reducing stress:

• Ask for and accept help. Be prepared with a mental list of ways that others can help you, and let the helper choose what she would like to do. For instance, one person might be happy to take the person you care for on a walk a couple times a week. Someone else might be glad to pick up some groceries for you.
• If you need financial help taking care of a relative, don’t be afraid to ask family members to contribute their fair share.
• Identify what you can and cannot change. You may not be able to change someone else’s behavior, but you can change the way that you react to it.
• Set realistic goals. Break large tasks into smaller steps that you can do one at a time.
• Prioritize, make lists, and establish a daily routine.
• Say “no” to requests that are draining, such as hosting holiday meals.
• Stay in touch with family and friends.
• Don’t feel guilty that you are not a “perfect” caregiver. Just as there is no “perfect parent,” there is no such thing as a “perfect caregiver.” You’re doing the best you can.
• Make time each week to do something that you want to do, such as go to a movie.
• Try to find time to be physically active on most days of the week, eat a healthy diet, and get enough sleep.
• Try to keep your sense of humor.
• Join a support group for caregivers in your situation, such as caring for someone with dementia. Besides being a great way to make new friends, you can also pick up some caregiving tips from others who are facing the same problems you are.
• See your doctor for a checkup. Tell her that you are a caregiver and tell her about any symptoms of depression or sickness you may be having.

If you work outside the home and are feeling overwhelmed, consider taking a break from your job. Employees covered under the federal Family and Medical Leave Act may be able to take up to 12 weeks of unpaid leave per year to care for relatives. Ask your human resources office about options for unpaid leave.

Although most caregivers are in good health, it is not uncommon for caregivers to have serious health problems. Research shows that caregivers:

• are more likely to have a long-term medical problem, such as heart disease, cancer, diabetes, or arthritis
• spend more days sick with an infectious disease
• are more likely to be have symptoms of depression or anxiety
• have a weaker immune response to the influenza, or flu, vaccine
• have slower wound healing
• have higher levels of obesity
• have higher levels of stress hormones
• may be at higher risk for mental decline, including problems with memory and paying attention
• have higher levels of stress hormones

One research study found that elderly people who felt stressed while taking care of their disabled spouses were 63 percent more likely to die within 4 years than caregivers who were not feeling stressed.

Part of the reason that caregivers often have health problems is that they are less likely to take good care of themselves. For instance, women caregivers, compared with women who are not caregivers, are less likely to:

• get needed medical care
• fill a prescription because of the cost
• get a mammogram

Also, caregivers report that, compared with the time before they became caregivers, they are less likely to:

• get enough sleep
• cook healthy meals
• get enough physical activity

First-time mothers-to-be often have lots of questions and even some worries: How will I know I’m in labor? Will it hurt? How do I care for a newborn? Classes to prepare you for childbirth and parenting are a great way to lessen anxiety and build confidence. In some cities, classes might be offered in different languages.

Birthing Classes

Birthing classes often are offered through local hospitals and birthing centers. Some classes follow a specific method, such as Lamaze or the Bradley method. Others review labor techniques from a variety of methods. You might want to read about the different methods beforehand to see if one appeals more to you than others. That way, you will know what to sign up for if more than one type of birthing class if offered. Try to sign up for a class several months before your due date. Classes sometimes fill up quickly. Also, make sure the instructor is qualified.

Most women attend the class with the person who will provide support during labor, such as a spouse, sister, or good friend. This person is sometimes called the labor coach. During class, the instructor will go over the signs of labor and review the stages of labor. She will talk about positioning for labor and birth, and ways to control pain. She also will give you strategies to work through labor pains and to help you stay relaxed and in control. You will practice many of these strategies in class, so you are ready when the big day arrives. Many classes also provide a tour of the birthing facility.

Parenting Classes

Many first-time parents have never cared for a newborn. Hospitals, community education centers, and places of worship sometimes offer baby care classes. These classes cover the basics, such as diapering, feeding, and bathing your newborn. You also will learn these basic skills in the hospital before you are discharged.

In some communities parenting classes are available. Children don’t come with how-to manuals. So some parents appreciate learning about the different stages of child development, as well as practical skills for dealing with common issues, such as discipline or parent-child power struggles. Counselors and social workers often teach this type of class. If you are interested in parenting programs, ask your child’s doctor for help finding a class in your area.

Additional Resources

Publications

1. Birthing Centers and Hospital Maternity Services (Copyright © Nemours Foundation) — This on-line publication explains the types of services offered, and provides a list of questions to ask and other considerations to help parents make an informed decision.
2. Birthing Choices: Care Providers & Labor Locations (Copyright © APA) — This on-line publication explains the different birthing options for women. It gives the definitions and a short history of each option.
3. Birthing Classes (Copyright © Nemours Foundation) — This article discusses the benefits of taking childbirth classes. It provides information on the types of classes that are available and how to find and choose a birthing method that is right for you and your baby.

Organizations

1. American Association of Birth Centers
2. American College of Nurse-Midwives
3. Baby-Friendly USA
4. DONA International
5. Lamaze International

By James LaValle, R.Ph, ND, CCN

We have only six short weeks left until Memorial Day, the unofficial start of summer –and bathing suit season for most people. If your New Year’s resolution to lose weight hasn’t worked as well as you had hoped, don’t despair. There’s still time to look better at the beach. And I can tell you how to do it.

Several studies comparing different methods of weight loss give the scientific evidence that supports what I’ve been telling you all along: low-carb eating plans are the best way to lose weight.  

The first study, published in the Journal of the American Medical Association,¹ compared the weight-loss results for 311 overweight and obese women who were assigned to follow either the Atkins (very low-carb), Ornish (very low-fat vegetarian), Zone (40% carbs) or LEARN (calorie-controlled, low-fat) diets. Those on the Atkins diet lost 10.3 lb compared to an average of 4.6 lbs in the other groups, and interestingly, far fewer people dropped out on the low-carb diet compared to the other diets. 

Study two, from the Journal of the American Dietetic Association² looked at how a low-carbohydrate/high-protein diet compared with a high-carbohydrate/low-fat diet on ratings of hunger and eating restraint. Both groups ate less, but the low-carb group was significantly less hungry. Not surprisingly, they also lost more weight.

Study three is from the Journal of Clinical Endocrinology & Metabolism.³ This study of 53 obese women compared a very low-carbohydrate diet to a calorie-restricted diet with 30% of the calories as fat.  The very low carbohydrate diet group lost almost 16 lb in 3 months, and more of the weight lost was actual body fat compared to a 9-lb weight loss in the calorie- and fat-restricted diet.

There you have it.  In all three studies, low-carb diets led to the greatest weight loss. End of story, right? 

Well, not quite. There is no doubt — following a very low-carb diet will help you lose weight for the short term, and if that’s all you’re after, I’ll see you at the beach! But wouldn’t it be nice if you could sustain that weight loss? Read the rest of this entry »