20 good foods for women’s health!

Women’s health and well-being has became one of the most predominant and attention-seeking issue worldwide. It is mandatory to maintain proper health of women in the family so that the entire family’s well-being is ensured. Nutrition plays a major role in maintaining health of women and there are certain foods which would help in taking care of them. Here is a list of 20 super foods for maintaining women’s health.

1.      Yogurt

Yogurts are capable of providing a significant amount of calcium required by women. It is a proven fact that yogurt reduces the risk of breast cancer, stomach disorders and vaginal infection. But it is always better to choose a low-fat yogurt so that weight is under control.

2.      Oats

The soluble and insoluble fiber and beta glucans in oats helps in maintaining women’s blood cholesterol under control. Apart from this, if aiming for weight loss, oats is a good choice, because of its high fiber content.

3.      Almonds

Almonds are wonder nuts dumped with enormous health benefits. They are capable of protecting artery wall from damage and so reduce the risk of heart attack.

4.      Green tea

This extraordinary beverage has multiple benefits like rehydrating the body, calorie-burning, antioxidant effects, cancer fighting and providing anti-diabetic effects.

5.      Lentils/ Beans

As a pack of proteins, fiber and antioxidants lentils should be a part of daily routine of women.

6.      Eggs

Eggs should be considered as a mandatory ingredient in diet since the vision-protective carotenoids in eggs are capable of protecting age related macular degeneration in women without increasing the cholesterol levels. They are also capable of fighting against fibroids in women.

7.      Dark chocolate

The heart-protective antioxidants in dark chocolates help women stay away from risk of cardiovascular problems. The mineral content of these yummy foods help in protecting their bones and so help in warding off osteoporosis in later part of their lives.

8.      Walnuts

The omega-3 fatty acid in walnuts helps in preventing breast cancer and lowers cholesterol levels too. Apart from these, walnuts help in sleeping better and also cope with stress.

9.      Pumpkin seeds

The surprising fact about pumpkin seeds are that they are capable of relieving depression, which is a major issue in women folk. It also relieves motion sickness and related complications.

10.  Broccoli

Broccoli has proven benefits of fighting against breast cancer by fighting excess estrogen. The folate content of broccoli helps  in preventing neural tube defects in the new-borns, if been consumed by pregnant women.

11.  Avocados

These nutrition-dense foods are capable of lowering belly fat with its mono-unsaturated fatty acid content. It has unproven effects on the fertility issues of women.

12.  Tomato

Lycopene, an antioxidant in tomatoes help in preventing breast and cervical cancer in women. The polyphenol content of tomatoes helps in thinning the blood in a natural way.

13.  Whole grains

Being good sources of fiber, whole grains are capable of warding off digestive problems in women.

14.  Berries

The wide range of berries like strawberries, blackberries and blueberries have extraordinary antioxidant qualities which would help in cell replenishment and also reduces risk of cancer too.

15.  Fatty fish

The omega-3 fatty acids in fatty fishes like salmons, sardines, mackerel etc helps in protecting against multiple health threats in women like depression, arthritis, joint pain, stroke etc.

16.  Milk

Milk, the greatest source of calcium has multiple benefits. It helps to maintain the skin soft and glowing. As an excellent de-stressor, it relaxes the muscles and soothes nerves. It also helps in easing out the effects of post menopausal syndrome.

17.  Spinach

The excellent fiber, antioxidants, vitamins A, C, K and potassium contributed by spinach helps in maintaining proper health although the life.

18.  Raisins

In addition to the fiber and iron content, the phytochemicals in raisins helps in delaying the tooth decay.

19.  Guava

These extraordinary fruits with vitamin C and antioxidants help in warding off coronary heart diseases in women.

20.  Water

Water is primarily required for almost all metabolic processes in the body. It improves the radiance of the skin, aids in digestion and detoxification. Eight to ten glasses of water per day along with foods high in water content like cucumber, cantaloupes etc would help in maintaining water balance in the body.

 

Incorporation of all these healthy foods is mandatory to maintain proper health in women. For more personalized diet plan: http://www.rxocean.com/Personalized-Diet-Plan.php

Role of Diet in Fibroids

Although fibroids can be left undisturbed in most of the cases but cases where Health Complications affect daily life of an individual, it is advisable to remove Fibroids. Surgical removal of Uterine fibroids is suggested in the following cases:

* Post menopause, when chances of fibroid tumors turning malignant are high
* Severe iron deficiency anemia occurs due to excessive bleeding
* Fibroid hindering pregnancy

Recently, MRI Guided HIFU (Magnetic Resonance Imaging guided High Intensity Focused Ultrasound), has been one of the most common non-surgical procedure, to treat fibroids. However, if the pain, bleeding and irritation is high, surgical removal of fibroid is possible through myomectomy.

Even though the etiology of fibroids is not known in most of the cases, hormonal imbalance is considered to be one of the underlying causes. Hence, Diet and certain lifestyle modifications help in managing fibroids.

Certain Foods help in easing symptoms of fibroids

 — Diet rich in fiber, complex carbohydrates, adequate protein and low fat help in bringing down the severity of fibroids
— Organic vegetables and fruits should be preferred over the foods grown with pesticides protection since such eatables may cause fluctuation in hormonal levels
— Whole grains, raw fruits and vegetables contain digestive enzymes and fiber which are capable of reducing the severe effects of fibrin in fibroids
— Anti-inflammatory foods like turmeric, oily fish (like salmon, mackerel) etc must be included a lot in the diet
— Alcohol intake must be reduced since it may cause improper functioning of liver thus disturbing hormone breakdown in liver
— Water is capable of flushing out the unwanted toxins from the body. Hence adequate water intake is a must
— Excess weight may also cause hormonal problems and so it is always better to maintain adequate body weight with proper physical activity and lifestyle.

What, Why and How of Fibroids?

A fibroid is a benign tumor of fibrous connective tissue. Fibroids develop when uncontrolled cell growth occurs for an unknown or sometimes known reason. Some of the known reasons are hormonal imbalance, intake of high fat foods, foods contaminated with pesticides or abnormal weight gain.  Fibroids may form anywhere in the body and usually do not require specific treatment or surgical removal.  It may occur in people of any age or sex, but are often seen in adults.

Fibroids may be of two types

* Soft Fibroids:

Soft fibroids or fibroma with a shaft consist of numerous loosely connected cells and less fibroid tissues. These usually appear in the regions like neck, armpits or groins, eyelid etc.

* Hard Fibroids:

Hard fibroids consist of many fibres and few cells unlike soft fibroids. These usually appear in the skin.

Women are more prone to site-specific type of fibroids called uterine fibroids. Depending upon the location of occurrence in the uterus its size and number may vary.   Uterine fibroids often occur in women of child bearing age.  In most women these are usually too small to cause any problem or even be noticed. It is extremely rare that fibroids become cancerous.

No one knows what causes uterine fibroids, but their growth seems to depend on estrogen, the female hormone. Occurrence of Fibroids is low in women in 20s, instead it is more common in 30s and 40s when estrogen levels are high and shrink after menopause when estrogen levels drop.  A recent survey estimates that nearly 25 million women in India face this problem with fibroids and the reasons may be delayed pregnancy, obesity and increased consumption of red meat.

 The prominent symptom of fibroids, in both genders is the appearance of a small tumor which may or may not be tender. Some tumors may be itchy and may cause irritation, sensitivity and pain may also occur in some cases. Color and size may also change over time. Because of its protruding nature it may get damaged and may bleed if the injury is severe.

Even though the symptoms mentioned above may be common in both genders, when it comes to uterine fibroids, there are certain specific symptoms which can be witnessed in women as follows:

— Heavy menstrual periods, sometimes clotty
— Unusual bleeding (between periods)
— Lengthy periods
— Increased frequency of urination
— Pelvic cramps/ severe pains
— Fullness or heaviness in lower abdomen
— Pain during intercourse
— Infertility (In rare cases, where fibroid is in a position disturbing child growth)
— During pregnancy-Bleeding, premature labor, miscarriage (in rare cases)

Hypertension

Today’s fast moving world has made us used to several comforts as well as has pushed us towards excess tension and stress levels which may turn into a serious silent killer illness called ‘Hypertension’. Irrespective of age, people of both genders are nowadays more prone to hypertension. Consistent elevation of pressure exerted by blood on the wall of arteries is known as high blood pressure or hypertension. The levels of blood pressure categorization are as follows:

-Normal: Less than 120/80
-Pre-hypertension: 120-139/80-89
-Hypertension: 140/90
-Stage 2 hypertension: 160/100

There may be multiple causes of hypertension like increased body weight (when BMI exceeds 25), lack of physical activity (due to unavailability of time/ laziness), lack of adequate sleep (due to night shifts/excess workloads/travel), improper foods habits (like intake of high salted foods/preserved foods/junk foods) or existing co-morbidities (like fluctuating blood sugar levels/kidney related problems) etc.

However certain dietary and lifestyle modifications would help a lot in managing hypertension, some of which are as follows:

* A proper healthy diet (adequate carbohydrate and protein, low fat) in required quantities and proper time, with adequate nutrients and fiber is mandatory.
Drinking plenty of water will help in maintaining proper blood pressure levels.
Regular exercising of at least 30 minutes of aerobic a day would help a lot.
Quit smoking.
Limit alcohol intake.
Limit the addition of salt in diet and make sure that it is less than 1,500 mg per day.
Reducing stress with practices like meditation, listening to music or practicing yoga might reduce blood pressure levels.
Maintain a proper body weight. To know more about an effective weight loss program: http://www.rxocean.com/Weight-Loss-Programs.php

In many cases there may not be evident symptoms when the blood pressure levels are high. But it is always advisable to monitor the blood pressure levels periodically at least once in every six months.

 

Move Little Lose More

Sedentary lifestyle, junk food, hurry to workplace and lack of exercise are predominant issues with people nowadays. In order to maintain proper health, first step should be literally to walk a little daily which is a form of exercise without making a conscious decision to exercise.

Busy schedules and continuous appointments makes people  stick to their office seats for a very long time at a stretch. But throughout the day we all get a number of opportunities to move a little if missed we end up with health issues like obesity.

Following are some of the lifestyle modification tips which help in maintaining good health, boost metabolism and helps in maintaining energy balance in spite of busy urban life style.

1. Opt for steps in the place of lifts/escalators

2. Walk or ride a cycle to nearby places instead of taking your car or two wheeler

3. During work hours, consciously get up from the seat once in 2 hours take a short walk

4. Avoid keeping water bottle on your desk. So that every hour your thirst would make you walk to the place where water is

5.  Never have lunch or dinner along with using your computer it is unhealthy as well as unhygienic. Instead move to the designated lunch or dinner area in office

6. Do household chores like mopping the floor, washing clothes etc

 

One can also try to take a stroll for 5-10 mins outside office post lunch or dinner. Though these activities look very small but go a long way in improving ones health and controlling / maintaining body weight. Remember move little lose more.