All about Black Cohosh Root
What is it?
Black Cohosh is a plant that belongs to the buttercup family, and has been used as a healing herb since the Native Americans freely roamed North America and identified many of its therapeutic properties. It is also known as bugbane, squawroot, or, most commonly, black snakeroot. As a plant, black cohosh can grow upwards of eight feet and bears wispy white flowers; however, it is only the gnarly root itself that harbors its potent medicinal properties.
How may it benefit?
Black Cohosh root extract is now popular for its ability to mitigate some symptoms of menopause: hot flashes, night sweats, and menstrual cramps are three of the more common ones.
Black cohosh may also assist with PMS symptoms.
There is also some evidence to suggest it helps alleviate depression, and that it harbors anti-inflammatory properties; thus it is speculated to also help mitigate muscular aches.
Other benefits include treating coughs, and as a treatment for tinnitus.
Precautions about Black Cohosh Root
Black cohosh should be avoided during pregnancy and while nursing. Moreover, it may interfere with the functioning of certain types of prescription medications, such as birth control. Talk to your physician before use.
Nutritional-Supplement-Info’s Take
Black cohosh root is a well studied herb that is used all over the world, especially in Europe.
Overall, as a natural alternative to Hormone Replacement Therapy (HRT), which has many negative side effects, black cohosh is a supplement well worth considering.
Black cohosh works in a similar fashion to another popular herb called dong quai. In fact, you will often find black cohosh and dong quai combined in the same supplement product.
Dan Ho
Tuesday, 17 November 2009
Aging is a Women's Issue - Should Women Over 50 Become Retired Stay at Home Moms and Entrepreneurs
Now that women are getting older, what do we have left? Well, let's take an inventory. Physically, our bodies are definitely not that of a twenty year old! Well, that was pretty obvious. How about your job? Not much there either. You probably are finding it more difficult to get raises, and are worried about the layoffs. The companies seem to be laying off the older worker in exchange for hiring the younger ones. They say that this is the coming of age for women. The only coming of age most women see is the numbers on the old wall! What are you to do to gain back some of that income the recession has taken from your 401K? Is there anything out there for you? Perhaps you have taken some beginning steps to garner more income. If you were lucky enough to get an interview, they told may have told you that you were over qualified, under qualified, and just about any other excuse they could think of. They definitely are not hiring women over 50. How is it that men seem to age just as bad as we do, yet the world seems to accept them as mature, and us as old grannies?
Aging is truly a woman's issue. We need to master the effects of aging, especially our mental outlook. Traditionally, the older woman ends up looking out for her family as well as themselves, and are likely to be prime caregivers. Unlike men, if we lose our spouse we are less likely to get married again. Women also typically live longer than men and in this economy, need to take on more responsibility. If we listen to all those interviewers, and accept what they have to say, we definitely become depressed. There is an answer for us. We can retire, become a stay at home mom, and start our own small business. Your depression will end, and so will all the women's issues that come with it.
Take a good look at yourself. You will find out that you indeed have all the correct qualities to start and build your own business. You have years of accrued knowledge and good sense. You are less likely to waste time, as time is of the essence. You, unlike men, can and do multi-task. And unlike the younger woman, you understand dedication to your job. You certainly will not take time off to get your nails done, or talk and text on your cell phone all day. You understand time management. Most importantly, you have a lot to offer. Now, you must take charge of your life. Stop letting others determine its course. Enter the world of entrepreneurship. Do your research. The internet is a great way to begin. Explore the multitude of stay at home businesses. Why a stay at home business? The answer is simple. When you retire, you will lessen your expenses, increase your tax write offs, be in charge of yourself, and be able to take care of family issues without losing pay for the day. The most important aspect of starting a home business is to hook yourself up with expert mentors. It is difficult to learn the internet business trade without them. They know all the angles, and are more than happy to share them. Watch out for any pass up offers. Why pass up your hard earned money to others? Look for an opportunity that gives you the mentors, a sound business plan, residual income, and a solid background. You have a lot to offer this world. Start you own business, and reap the awesome benefits of self esteem and self worth!
Sharon Clarcq
Aging is truly a woman's issue. We need to master the effects of aging, especially our mental outlook. Traditionally, the older woman ends up looking out for her family as well as themselves, and are likely to be prime caregivers. Unlike men, if we lose our spouse we are less likely to get married again. Women also typically live longer than men and in this economy, need to take on more responsibility. If we listen to all those interviewers, and accept what they have to say, we definitely become depressed. There is an answer for us. We can retire, become a stay at home mom, and start our own small business. Your depression will end, and so will all the women's issues that come with it.
Take a good look at yourself. You will find out that you indeed have all the correct qualities to start and build your own business. You have years of accrued knowledge and good sense. You are less likely to waste time, as time is of the essence. You, unlike men, can and do multi-task. And unlike the younger woman, you understand dedication to your job. You certainly will not take time off to get your nails done, or talk and text on your cell phone all day. You understand time management. Most importantly, you have a lot to offer. Now, you must take charge of your life. Stop letting others determine its course. Enter the world of entrepreneurship. Do your research. The internet is a great way to begin. Explore the multitude of stay at home businesses. Why a stay at home business? The answer is simple. When you retire, you will lessen your expenses, increase your tax write offs, be in charge of yourself, and be able to take care of family issues without losing pay for the day. The most important aspect of starting a home business is to hook yourself up with expert mentors. It is difficult to learn the internet business trade without them. They know all the angles, and are more than happy to share them. Watch out for any pass up offers. Why pass up your hard earned money to others? Look for an opportunity that gives you the mentors, a sound business plan, residual income, and a solid background. You have a lot to offer this world. Start you own business, and reap the awesome benefits of self esteem and self worth!
Sharon Clarcq
Monday, 16 November 2009
Women's Health: Cervical Smears
All women at some point in their life will have to have a cervical smear as a part of a health checkup. But do you know exactly what a cervical smear is, and how it can affect, diagnose or treat women’s ailments? Read on for more information about this common procedure.
Women’s Health: What is a Cervical Smear?
A cervical smear is a test used on women to tell if there are any changes in the health of the cervix. This is helpful to diagnose the early stages of cancer.
The cervix is located at the end of the uterus, and connects to the top of the vagina. There is a central canal that connects the vagina to the inside of the uterus, and it measures approximately 3cm square.
Women’s Health: Why Have a Cervical Smear?
The main reason to have a cervical smear is to monitor the health of the cervix, and to lower the number of women who contract cervical cancer. The smear is targeted to detect early strains of potentially cancerous cells. If caught in time, women’s health may not suffer terribly, and the growth of the cancer may not progress further. However, a cervical smear is just a screening process; it won’t detect all forms of cancer, all of the time.
Women’s Health: Who Needs a Cervical Smear?
Women who are sexually active, or who are 18 or older (whatever comes first) should take their health in their own hands and have regular cervical smears until the age of 70. A regular smear would be every three years for most women, depending on their health and the results of the last smear. Also, women who are not healthy should have annual smears, such as those with HIV. Women who have had a hysterectomy who have had abnormal pap smears in the past should get themselves checked every year by a health practitioner; there is still a risk of abnormal cell growth at the top of the vaginal canal.
Women’s Health: How is a Cervical Smear Done?
A cervical smear is only taken when women are in good health, and are not bleeding. Any blood that appears during the testing can skew the results unnecessarily.
The procedure is performed with women on their backs, and their legs held up in the air by a health practitioner or stirrups. A speculum is placed inside the vagina, so that the health practitioner can view women’s cervix closely. Then a brush-like instrument is placed over the cervix, and cells are wiped onto the brush, and then placed onto a glass slide for diagnosis.
Women’s cervical smears can be done by a health practitioner, such as a doctor or nurse. The procedure usually only takes a couple of minutes, at the most, and isn’t painful, although it may be a bit uncomfortable.
Women’s Health: What is a Cervical Smear?
A cervical smear is a test used on women to tell if there are any changes in the health of the cervix. This is helpful to diagnose the early stages of cancer.
The cervix is located at the end of the uterus, and connects to the top of the vagina. There is a central canal that connects the vagina to the inside of the uterus, and it measures approximately 3cm square.
Women’s Health: Why Have a Cervical Smear?
The main reason to have a cervical smear is to monitor the health of the cervix, and to lower the number of women who contract cervical cancer. The smear is targeted to detect early strains of potentially cancerous cells. If caught in time, women’s health may not suffer terribly, and the growth of the cancer may not progress further. However, a cervical smear is just a screening process; it won’t detect all forms of cancer, all of the time.
Women’s Health: Who Needs a Cervical Smear?
Women who are sexually active, or who are 18 or older (whatever comes first) should take their health in their own hands and have regular cervical smears until the age of 70. A regular smear would be every three years for most women, depending on their health and the results of the last smear. Also, women who are not healthy should have annual smears, such as those with HIV. Women who have had a hysterectomy who have had abnormal pap smears in the past should get themselves checked every year by a health practitioner; there is still a risk of abnormal cell growth at the top of the vaginal canal.
Women’s Health: How is a Cervical Smear Done?
A cervical smear is only taken when women are in good health, and are not bleeding. Any blood that appears during the testing can skew the results unnecessarily.
The procedure is performed with women on their backs, and their legs held up in the air by a health practitioner or stirrups. A speculum is placed inside the vagina, so that the health practitioner can view women’s cervix closely. Then a brush-like instrument is placed over the cervix, and cells are wiped onto the brush, and then placed onto a glass slide for diagnosis.
Women’s cervical smears can be done by a health practitioner, such as a doctor or nurse. The procedure usually only takes a couple of minutes, at the most, and isn’t painful, although it may be a bit uncomfortable.
Top 10 Foods for Women
Beans and Pulses
Beans and pulses should be included in everyone's diet, but for women they are especially important. They are highly nutritious, low in fat, and an excellent source of vegetable protein. A fibre-rich diet is one of the first components to colon cancer prevention, and with more women dying of colon cancer than breast cancer every year; it makes sense to eat plenty of beans. This group of foods also contain phytoestrogens, the natural plant hormones, which are also protective against cancer, as well as being important for bone health.
Kale
Kale is an often-overlooked vegetable that happens to be loaded with folate (folic acid), an important B vitamin for women. Having a deficiency in folic acid during pregnancy may cause neural-tube defects in babies. In the UK, all women of childbearing age are now thought to need 400 micrograms of folate daily. Kale is also an excellent source of vitamin C and calcium, too.
Orange vegetables
Orange squashes (and tubers) like pumpkin, butternut squash and sweet potatoes are a girl’s best friend when it comes to nutritious, comforting food. All these foods are filling, low in calories, and rich in beta-carotene, a precursor to vitamin A, which will work plenty of it’s antioxidant magic in your body. Antioxidants are important in the anti-ageing process, helping to repair and regenerate skin and other tissues. Beta-carotene is also thought to help reduce the risk of breast cancer.
Linseeds (flaxseeds)
Flax seeds (or linseeds) and flax seed oil have so much to offer women. For starters, flax is full of “essential” Omega 3 fatty acids (EFA's), which help to balance a women’s hormones, protect a woman from heart disease (the leading cause of premature death among women) and the pain of arthritis. The dietary fibres in flax are called lignans, which contain phytoestrogens, currently being researched and showing promise in cancer prevention. Lignans are also thought to have antioxidant properties. The best way to get the benefit of the flaxseeds fibre and oils is to grind them in a clean coffee mill, used just for this purpose. Alternatively use a pestle and mortar, and sprinkle them onto cereal in the morning or add them to a bowl of natural yogurt and fruit. The essential fatty acids are very fragile, unstable, and liable to oxidation if exposed to light and air. Within the whole seeds, the oil is protected. So buy fresh, organic seeds if at all possible. You can eat them whole; just chew them thoroughly!
Iron-rich foods
Women need to eat more iron-rich foods. Getting iron from food (as opposed to a supplement) is by far the best way to get the correct amount of iron the body needs and can absorb. Lean red meats and dark poultry are the ideal food sources of iron. Unfortunately that doesn’t help much if you are vegetarian or one of the many women who avoid red meats. In this case, think about eating more of the following iron-rich foods… lentils, dried apricots, beans, spinach, enriched wholegrain cereals, pumpkin seeds, and oysters! If you do need to take a supplement, the best choices are Easy Iron (Higher Nature Ltd), which is an organic, food-form of iron, and Floradix, an herbal-based iron-rich tonic. Increase your intake of vitamin C too, which helps to absorb non-haem sources of iron.
Soya
Soya foods (including beans, tofu, soya milk & yogurt, soy sauce, Tamari and Miso) are the richest food sources of phytoestrogens (and of course soy protein). The natural plant substances – phytoestrogens - are now thought to be beneficial in maintaining bone density, as well as being the best “alternative” to HRT when many women need hormonal support as they enter menopausal years. Tofu, milk, and yogurt are also great calcium sources. All these foods can help a woman significantly lower her bad cholesterol (LDL) and raise the good (HDL) cholesterol. Tofu is a great source of low-fat, vegetable protein, best used in a vegetable stir-fry with soy sauce, and brown rice. Try Cauldron Foods, firm tofu.
Brocolli
Broccoli is not only a good source of calcium and B vitamins; it contains plant substances called sulphurophanes. These plant chemicals are cancer-protective and help the liver process and clear any excess oestrogen. Nowadays we don’t just produce oestrogen internally, but we are exposed to it in the environment in the form of oestrogen-like chemicals found in plastics, tap water and other insidious places. Excess oestrogen causes weight gain, hormonal imbalances, night sweating, and presents an increased risk of fibroids, breast cysts, breast cancer and endometriosis.
Calcium and magnesium - rich foods
Women of all ages need enough calcium in their diets to build and maintain strong bones. Calcium-rich foods that are also good sources of magnesium (and other nutrients) go a long way to supporting bone, and heart health. Magnesium is the nutrient that plays an important role in the creation of new bone; so think about seeds and nuts as healthy additions to a wholegrain cereal. Calcium, magnesium and potassium are alkalising minerals. Bones serve as a reservoir of these highly important alkaline minerals, which are released to help neutralise the acids in your body. If your body is overly acidic (this happens if you eat a lot animal protein, smoke or drink too much alcohol, or become highly stressed), your bones must donate their minerals to restore your pH balance. This can deplete the bones, leaving them brittle and weak.
The UK RNI for calcium is 700 milligrams a day, but many experts feel it should be more like 1200 to 1500 milligrams a day. When you take into consideration the epidemic of osteoporosis and heart disease among women, it is wise to include or increase your intake of the following foods… plain natural yogurt, which is not only a source of beneficial bacteria for good colon health, it is also much easier to digest than other dairy products), parmesan cheese (again, easy to digest), ricotta cheese & goat’s cheese, tinned bony salmon, freshly grilled sardines, kale, almonds and sunflower seeds, tofu, fortified “SoGood” soya milk (20% more calcium than cow’s milk) and “Provamel” soya yogurts. Replacing dairy with soya milk and yogurts in the diet provides all the benefits of soya protein while reducing the amounts of animal fats in the diet. A 100g serving of tofu or 125g pot of plain yogurt both provide 200mg of calcium. An ounce of Parmesan provides a whopping 390mg of calcium, and 100g canned pink salmon 300mg. Don’t forget your fruit and vegetables… latest research in bone health shows that women who have more fruit and vegetables in their diets, tend to have higher bone density. Fruit and vegetables contain an array of micronutrients such as magnesium, vitamin C, and boron. We now know that these play an equally important role in bone metabolism.
If you feel you need to supplement with calcium, remember that calcium should be taken with magnesium in a 2:1 ratio. This is because calcium and magnesium require each other for proper absorption, and utilisation in the body. So, if you supplement with 500 mg of calcium, you need to take 250 mg of magnesium at the same time. Most reputable companies now formulate supplements that take this into account, as well as the synergistic “need” for the other nutrients involved in the entire process of bone metabolism. Choose carefully.
Water!
Water is a nutrient and the fact is, we need it... and plenty of it. Certainly, water may be one of the best tools in the weight loss game. It not only suppresses the appetite, but helps the body metabolise stored fat. Water keeps the body’s tissues well hydrated, so if you want smooth, line-free skin for as long as is naturally possible… drink!
Salmon and other oily fish (in moderation)
Salmon was at one time avoided in favour of white fish or sole, due it’s higher fat content. However, once we understood the value and benefit of the essential “Omega 3 fatty acids” present in salmon and other oily fish, it was back on the plate.
The time has arrived however, that food-conscious individuals are steering away from oily fish again (or at least cutting down), not because of the fat content, but because of the presence of harmful chemicals and metals. Fish such as mackerel, salmon and swordfish are known to contain high levels of potentially carcinogenic chemicals, and others, including shark, marlin, swordfish and red snapper contain the highest levels of mercury. These larger, long-lived predatory fish and mammals tend to accumulate more mercury from the environment than shorter-lived fish.
The Food Standards Agency (FSA) recommends that we eat 2-4 portions of fish a week, and 1-2 at least should be of an oily variety. Pregnant mothers are the only group that need to limit oily fish intake to 2 portions a week, but not to avoid fish altogether. Omega-3 fats are vital for the baby’s brain development. Many people often prefer to take an uncontaminated fish oil supplement, or stick to flax seeds as a source of Omega-3’s. Nutri’s Eskimo oil is one of the best un-contaminated fish oils on the market, and contains the fat-soluble antioxidant vitamin E to ensure the fish oils do not oxidise in the body.
Remember Omega-3s ARE essential to good health, and freedom from diseases such as Alzheimer’s, cancer, depression, diabetes, heart disease, and rheumatoid arthritis… so as I say, don’t avoid fish altogether, as fish oil is clearly the richest source of Omega 3’s we know. Important omega-3s are DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid) - from fish oil and algae - and alpha linolenic acid, usually from vegetable sources such as flax seed oil. In a healthy person, linolenic acid can be converted to DHA, and EPA, provided the correct enzymes are present. However, only 2% of the alpha-linolenic acid found in flax oil is actually converted to EPA… far less than we find in fish oil. EPA and DHA substantially lower your risk of heart disease by lowering LDL cholesterol and triglycerides, prevent blood platelets from becoming sticky, and can lower blood pressure. They also promote good bone health, heart health, and breast health. DHA is particularly important during brain development, so is a popular and useful supplement during pregnancy.
Re: CANNED FISH - During the canning process of tuna, all the fat is lost, so tinned tuna does not count as an oily fish. The canning process of other fish (salmon, sardines, pilchards etc.) is different to that of tuna, and does not affect the oil content of the fish. How the canning process affects the stability and integrity of the delicate fish oils has not been fully elucidated. The possible presence of mercury and toxic chemicals I would imagine is no different in canned vs. fresh fish.
Eating fruit to offset mercury absorption?
To enjoy fish while minimising your mercury exposure, eat some tropical fruit for dessert… eating antioxidant-rich tropical fruits, such as mango, pineapple, banana, and papaya, may help reduce the amount of mercury that your body absorbs, according to research published recently in Environmental Research (2003).
This particular study was a 12-month prospective dietary survey, carried out with 26 adult women from a fish-eating community in the Brazilian Amazon. They found a strong relationship between fish consumption and mercury (Hg) levels in hair. Not surprising you may think…. What was surprising and very interesting was the finding that this strong relationship was significantly modified by fruit consumption: for the same number of fish meals, those who ate more tropical fruits had lower hair mercury levels. The findings of this study indicate different ways of maintaining fish consumption while reducing Hg exposure in the Amazon. A number of phytochemicals and nutritional fibres present in fruits might be interacting with Hg in several ways: absorption and excretion transport, binding to target proteins, metabolism, and sequestration.
More research on larger worldwide populations would further elucidate the extent, and public health implications of the use of fruits to counteract the toxic action of methylmercury.
Try this tasty fish dish… with minimal mercury exposure!
Fresh Tuna Steak with Mango Salsa
(Serves 2)
Ingredients:
2 fresh Tuna steaks, marinated in olive oil and chopped garlic
For the salsa:
1 whole mango, peeled, sliced off the stone and chopped
A small piece of finely chopped fresh ginger root
Handful of chopped fresh coriander
1 tablespoon of balsamic vinegar and 1 tablespoon of olive oil, mixed
Juice of half a lemon or lime
Ground black pepper to taste
Method:
Place the steaks into a frying pan. Pan-fry on a medium heat until opaque on the outside and a little pink in the middle.
While the fish is cooking, combine all the salsa ingredients in a bowl and mix thoroughly.
Serve the fish alongside the mango salsa and a large mixed green salad.
Lucy-Ann Prideaux MSc BSc RNutr Registered Nutritionist
Beans and pulses should be included in everyone's diet, but for women they are especially important. They are highly nutritious, low in fat, and an excellent source of vegetable protein. A fibre-rich diet is one of the first components to colon cancer prevention, and with more women dying of colon cancer than breast cancer every year; it makes sense to eat plenty of beans. This group of foods also contain phytoestrogens, the natural plant hormones, which are also protective against cancer, as well as being important for bone health.
Kale
Kale is an often-overlooked vegetable that happens to be loaded with folate (folic acid), an important B vitamin for women. Having a deficiency in folic acid during pregnancy may cause neural-tube defects in babies. In the UK, all women of childbearing age are now thought to need 400 micrograms of folate daily. Kale is also an excellent source of vitamin C and calcium, too.
Orange vegetables
Orange squashes (and tubers) like pumpkin, butternut squash and sweet potatoes are a girl’s best friend when it comes to nutritious, comforting food. All these foods are filling, low in calories, and rich in beta-carotene, a precursor to vitamin A, which will work plenty of it’s antioxidant magic in your body. Antioxidants are important in the anti-ageing process, helping to repair and regenerate skin and other tissues. Beta-carotene is also thought to help reduce the risk of breast cancer.
Linseeds (flaxseeds)
Flax seeds (or linseeds) and flax seed oil have so much to offer women. For starters, flax is full of “essential” Omega 3 fatty acids (EFA's), which help to balance a women’s hormones, protect a woman from heart disease (the leading cause of premature death among women) and the pain of arthritis. The dietary fibres in flax are called lignans, which contain phytoestrogens, currently being researched and showing promise in cancer prevention. Lignans are also thought to have antioxidant properties. The best way to get the benefit of the flaxseeds fibre and oils is to grind them in a clean coffee mill, used just for this purpose. Alternatively use a pestle and mortar, and sprinkle them onto cereal in the morning or add them to a bowl of natural yogurt and fruit. The essential fatty acids are very fragile, unstable, and liable to oxidation if exposed to light and air. Within the whole seeds, the oil is protected. So buy fresh, organic seeds if at all possible. You can eat them whole; just chew them thoroughly!
Iron-rich foods
Women need to eat more iron-rich foods. Getting iron from food (as opposed to a supplement) is by far the best way to get the correct amount of iron the body needs and can absorb. Lean red meats and dark poultry are the ideal food sources of iron. Unfortunately that doesn’t help much if you are vegetarian or one of the many women who avoid red meats. In this case, think about eating more of the following iron-rich foods… lentils, dried apricots, beans, spinach, enriched wholegrain cereals, pumpkin seeds, and oysters! If you do need to take a supplement, the best choices are Easy Iron (Higher Nature Ltd), which is an organic, food-form of iron, and Floradix, an herbal-based iron-rich tonic. Increase your intake of vitamin C too, which helps to absorb non-haem sources of iron.
Soya
Soya foods (including beans, tofu, soya milk & yogurt, soy sauce, Tamari and Miso) are the richest food sources of phytoestrogens (and of course soy protein). The natural plant substances – phytoestrogens - are now thought to be beneficial in maintaining bone density, as well as being the best “alternative” to HRT when many women need hormonal support as they enter menopausal years. Tofu, milk, and yogurt are also great calcium sources. All these foods can help a woman significantly lower her bad cholesterol (LDL) and raise the good (HDL) cholesterol. Tofu is a great source of low-fat, vegetable protein, best used in a vegetable stir-fry with soy sauce, and brown rice. Try Cauldron Foods, firm tofu.
Brocolli
Broccoli is not only a good source of calcium and B vitamins; it contains plant substances called sulphurophanes. These plant chemicals are cancer-protective and help the liver process and clear any excess oestrogen. Nowadays we don’t just produce oestrogen internally, but we are exposed to it in the environment in the form of oestrogen-like chemicals found in plastics, tap water and other insidious places. Excess oestrogen causes weight gain, hormonal imbalances, night sweating, and presents an increased risk of fibroids, breast cysts, breast cancer and endometriosis.
Calcium and magnesium - rich foods
Women of all ages need enough calcium in their diets to build and maintain strong bones. Calcium-rich foods that are also good sources of magnesium (and other nutrients) go a long way to supporting bone, and heart health. Magnesium is the nutrient that plays an important role in the creation of new bone; so think about seeds and nuts as healthy additions to a wholegrain cereal. Calcium, magnesium and potassium are alkalising minerals. Bones serve as a reservoir of these highly important alkaline minerals, which are released to help neutralise the acids in your body. If your body is overly acidic (this happens if you eat a lot animal protein, smoke or drink too much alcohol, or become highly stressed), your bones must donate their minerals to restore your pH balance. This can deplete the bones, leaving them brittle and weak.
The UK RNI for calcium is 700 milligrams a day, but many experts feel it should be more like 1200 to 1500 milligrams a day. When you take into consideration the epidemic of osteoporosis and heart disease among women, it is wise to include or increase your intake of the following foods… plain natural yogurt, which is not only a source of beneficial bacteria for good colon health, it is also much easier to digest than other dairy products), parmesan cheese (again, easy to digest), ricotta cheese & goat’s cheese, tinned bony salmon, freshly grilled sardines, kale, almonds and sunflower seeds, tofu, fortified “SoGood” soya milk (20% more calcium than cow’s milk) and “Provamel” soya yogurts. Replacing dairy with soya milk and yogurts in the diet provides all the benefits of soya protein while reducing the amounts of animal fats in the diet. A 100g serving of tofu or 125g pot of plain yogurt both provide 200mg of calcium. An ounce of Parmesan provides a whopping 390mg of calcium, and 100g canned pink salmon 300mg. Don’t forget your fruit and vegetables… latest research in bone health shows that women who have more fruit and vegetables in their diets, tend to have higher bone density. Fruit and vegetables contain an array of micronutrients such as magnesium, vitamin C, and boron. We now know that these play an equally important role in bone metabolism.
If you feel you need to supplement with calcium, remember that calcium should be taken with magnesium in a 2:1 ratio. This is because calcium and magnesium require each other for proper absorption, and utilisation in the body. So, if you supplement with 500 mg of calcium, you need to take 250 mg of magnesium at the same time. Most reputable companies now formulate supplements that take this into account, as well as the synergistic “need” for the other nutrients involved in the entire process of bone metabolism. Choose carefully.
Water!
Water is a nutrient and the fact is, we need it... and plenty of it. Certainly, water may be one of the best tools in the weight loss game. It not only suppresses the appetite, but helps the body metabolise stored fat. Water keeps the body’s tissues well hydrated, so if you want smooth, line-free skin for as long as is naturally possible… drink!
Salmon and other oily fish (in moderation)
Salmon was at one time avoided in favour of white fish or sole, due it’s higher fat content. However, once we understood the value and benefit of the essential “Omega 3 fatty acids” present in salmon and other oily fish, it was back on the plate.
The time has arrived however, that food-conscious individuals are steering away from oily fish again (or at least cutting down), not because of the fat content, but because of the presence of harmful chemicals and metals. Fish such as mackerel, salmon and swordfish are known to contain high levels of potentially carcinogenic chemicals, and others, including shark, marlin, swordfish and red snapper contain the highest levels of mercury. These larger, long-lived predatory fish and mammals tend to accumulate more mercury from the environment than shorter-lived fish.
The Food Standards Agency (FSA) recommends that we eat 2-4 portions of fish a week, and 1-2 at least should be of an oily variety. Pregnant mothers are the only group that need to limit oily fish intake to 2 portions a week, but not to avoid fish altogether. Omega-3 fats are vital for the baby’s brain development. Many people often prefer to take an uncontaminated fish oil supplement, or stick to flax seeds as a source of Omega-3’s. Nutri’s Eskimo oil is one of the best un-contaminated fish oils on the market, and contains the fat-soluble antioxidant vitamin E to ensure the fish oils do not oxidise in the body.
Remember Omega-3s ARE essential to good health, and freedom from diseases such as Alzheimer’s, cancer, depression, diabetes, heart disease, and rheumatoid arthritis… so as I say, don’t avoid fish altogether, as fish oil is clearly the richest source of Omega 3’s we know. Important omega-3s are DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid) - from fish oil and algae - and alpha linolenic acid, usually from vegetable sources such as flax seed oil. In a healthy person, linolenic acid can be converted to DHA, and EPA, provided the correct enzymes are present. However, only 2% of the alpha-linolenic acid found in flax oil is actually converted to EPA… far less than we find in fish oil. EPA and DHA substantially lower your risk of heart disease by lowering LDL cholesterol and triglycerides, prevent blood platelets from becoming sticky, and can lower blood pressure. They also promote good bone health, heart health, and breast health. DHA is particularly important during brain development, so is a popular and useful supplement during pregnancy.
Re: CANNED FISH - During the canning process of tuna, all the fat is lost, so tinned tuna does not count as an oily fish. The canning process of other fish (salmon, sardines, pilchards etc.) is different to that of tuna, and does not affect the oil content of the fish. How the canning process affects the stability and integrity of the delicate fish oils has not been fully elucidated. The possible presence of mercury and toxic chemicals I would imagine is no different in canned vs. fresh fish.
Eating fruit to offset mercury absorption?
To enjoy fish while minimising your mercury exposure, eat some tropical fruit for dessert… eating antioxidant-rich tropical fruits, such as mango, pineapple, banana, and papaya, may help reduce the amount of mercury that your body absorbs, according to research published recently in Environmental Research (2003).
This particular study was a 12-month prospective dietary survey, carried out with 26 adult women from a fish-eating community in the Brazilian Amazon. They found a strong relationship between fish consumption and mercury (Hg) levels in hair. Not surprising you may think…. What was surprising and very interesting was the finding that this strong relationship was significantly modified by fruit consumption: for the same number of fish meals, those who ate more tropical fruits had lower hair mercury levels. The findings of this study indicate different ways of maintaining fish consumption while reducing Hg exposure in the Amazon. A number of phytochemicals and nutritional fibres present in fruits might be interacting with Hg in several ways: absorption and excretion transport, binding to target proteins, metabolism, and sequestration.
More research on larger worldwide populations would further elucidate the extent, and public health implications of the use of fruits to counteract the toxic action of methylmercury.
Try this tasty fish dish… with minimal mercury exposure!
Fresh Tuna Steak with Mango Salsa
(Serves 2)
Ingredients:
2 fresh Tuna steaks, marinated in olive oil and chopped garlic
For the salsa:
1 whole mango, peeled, sliced off the stone and chopped
A small piece of finely chopped fresh ginger root
Handful of chopped fresh coriander
1 tablespoon of balsamic vinegar and 1 tablespoon of olive oil, mixed
Juice of half a lemon or lime
Ground black pepper to taste
Method:
Place the steaks into a frying pan. Pan-fry on a medium heat until opaque on the outside and a little pink in the middle.
While the fish is cooking, combine all the salsa ingredients in a bowl and mix thoroughly.
Serve the fish alongside the mango salsa and a large mixed green salad.
Lucy-Ann Prideaux MSc BSc RNutr Registered Nutritionist
Monday, 9 November 2009
Five Reasons That Cause Low Libido in Women
Low libido problem in women is on the rise these days mainly due to changing life conditions and to an extent polluted environment which is taking a lot of toll on the body. In this article let us find out some of the main reasons which are causing loss of sexual desire in women.
Main Cause Of Low Libido In Women
There are a lot of reasons that can contribute to loss of sexual desire in women. Let us layout some of the main and common reasons associated with low libido-
1. Stress is the number one cause of low libido in women. Women unlike men have a lot of added responsibilities on their shoulders. They not only have to keep their office work updated but also have to look after her home, children and her husband which puts a lot of burden both mentally and physically on her. All these responsibilities take a toll on her body and make her stressed out which results in no energy left for fulfilling her sexual desires. This can also cause a rift in a relationship.
2. Depression is also a major reason for loss of sexual desire. When a person is depressed he generally looses interest in most of things, there is loss of appetite as a result of which weakness creeps into the body and there is no energy and desire left for sexual pleasure.
3. Lack of sleep can also result in loss of libido. When a woman does not get enough sleep she is bound to feel tired all today which will result in problems both at work and in the bed.
4. Addictions to substances like alcohol, cigarettes and other harmful substances is also responsible for low libido problem.
5. If a women is not emotionally connected to her partner or her partner is not the one she desires to have sex with she will just go through the motions and gradually she might loose interest in sex altogether.
These were some of the main reasons why women suffer from low libido problem.
Main Cause Of Low Libido In Women
There are a lot of reasons that can contribute to loss of sexual desire in women. Let us layout some of the main and common reasons associated with low libido-
1. Stress is the number one cause of low libido in women. Women unlike men have a lot of added responsibilities on their shoulders. They not only have to keep their office work updated but also have to look after her home, children and her husband which puts a lot of burden both mentally and physically on her. All these responsibilities take a toll on her body and make her stressed out which results in no energy left for fulfilling her sexual desires. This can also cause a rift in a relationship.
2. Depression is also a major reason for loss of sexual desire. When a person is depressed he generally looses interest in most of things, there is loss of appetite as a result of which weakness creeps into the body and there is no energy and desire left for sexual pleasure.
3. Lack of sleep can also result in loss of libido. When a woman does not get enough sleep she is bound to feel tired all today which will result in problems both at work and in the bed.
4. Addictions to substances like alcohol, cigarettes and other harmful substances is also responsible for low libido problem.
5. If a women is not emotionally connected to her partner or her partner is not the one she desires to have sex with she will just go through the motions and gradually she might loose interest in sex altogether.
These were some of the main reasons why women suffer from low libido problem.
How to Get Rid of Vaginal Itching
Some of the symptoms of vaginosis are so sensitive that it is difficult for many to discuss the problem even with their doctor. The sad part is the ability of the common symptoms of vaginosis like vaginal odor and itching to affect our personal lives. The good part is that you can easily get rid of the infection and its symptoms within the four walls of your home with the help of bacterial vaginosis natural cures.
Yoghurt is the best bacterial vaginosis natural cures as it contains live bacterium that is helpful in destroying those that cause the infection. You can take it orally or even insert a tampon dipped in yogurt directly on your vagina.
When you suffer from vaginosis you will also be required to take nutritional supplements like vitamin A, C, D and E. These will improve your body's immunity and help it fight infections better. In fact application of vitamin E sources directly on the area will provide you relief from itching. Aloe Vera is one good source of vitamin E and applying aloe gel is very useful.
To stop vaginal itching, you must ensure that the vaginal area is kept cool as far as possible. You must therefore wear only cotton underwear which will ensure proper absorption and air circulation.
You can also place a damp flannel in the freezer for a few minutes and then carefully place it on the vaginal area. Alternatively, wrap a damp flannel in an ice pack and place it between the legs. The idea here is to introduce something cold to relieve the irritation.
Another one of the effective bacterial vaginosis natural cures is to add a couple of cups of cider vinegar to a cool bath and sit in it or a few minutes. Vinegar is acidic in nature and will help neutralize the alkaline conditions responsible for vaginal itching.
Yoghurt is the best bacterial vaginosis natural cures as it contains live bacterium that is helpful in destroying those that cause the infection. You can take it orally or even insert a tampon dipped in yogurt directly on your vagina.
When you suffer from vaginosis you will also be required to take nutritional supplements like vitamin A, C, D and E. These will improve your body's immunity and help it fight infections better. In fact application of vitamin E sources directly on the area will provide you relief from itching. Aloe Vera is one good source of vitamin E and applying aloe gel is very useful.
To stop vaginal itching, you must ensure that the vaginal area is kept cool as far as possible. You must therefore wear only cotton underwear which will ensure proper absorption and air circulation.
You can also place a damp flannel in the freezer for a few minutes and then carefully place it on the vaginal area. Alternatively, wrap a damp flannel in an ice pack and place it between the legs. The idea here is to introduce something cold to relieve the irritation.
Another one of the effective bacterial vaginosis natural cures is to add a couple of cups of cider vinegar to a cool bath and sit in it or a few minutes. Vinegar is acidic in nature and will help neutralize the alkaline conditions responsible for vaginal itching.
Saturday, 7 November 2009
Barriers to Emergency Contraception
Emergency contraception (EC) has been available in the United States for almost a decade. It is a safe and effective contraceptive choice when other methods have failed or have not been used and a pregnancy is not desired. Still, many barriers exist to the prompt and reliable provision of EC to appropriate patients. While the ethical battle concerning EC will likely never cease, these concerns do not represent the greatest barriers to appropriate EC access.
A new study published in the journal Pediatrics concluded that, among members of the American Academy of Pediatrics Section of Emergency Medicine who are attending emergency physicians, 85% had prescribed EC, and 71% had done so within the past year. Nearly three-quarters of physicians reported a concern about the lack of follow-up care as the primary barrier to providing EC. Other common barriers included time constraints (40%), lack of clinical resources (33%), concern about discouraging regular contraceptive use (29%), and concern about possible birth defects (27%). Only 14% of physicians reported ethical beliefs as a barrier to the provision of EC. In total, 39% of physicians reported 5 or more barriers to prescribing EC for their patients. Understandably, the more barriers reported, the less likely the physician was to have ever prescribed EC.
Interestingly, only 11% of the emergency department physicians in the recent survey cited lack of knowledge about EC as a barrier to providing EC to their patients. However, as part of the same survey, physicians answered knowledge-based questions about EC and only 57% were able to correctly answer more than half of the questions. For example, many physicians incorrectly answered that EC was effective within the first 24 hours after unprotected sexual intercourse; EC is actually effective within the first 72 hours after intercourse, with limited effectiveness up to five days after intercourse.
Several recent studies have examined barriers to effective provision of EC, in an effort to reduce the obstacles facing some women seeking EC. Not surprisingly, provision of EC by physicians depends on practice specialty, year of graduation, gender, religion, and location. As expected, physicians practicing in obstetrics and gynecology prescribe EC more than other practice specialties; women also prescribe EC more than male counterparts. Overall, however, a majority of physicians in many studies do not routinely prescribe EC, do not initiate conversations about EC with their patients, and do not offer advance prescriptions for EC.
Recently, EC was made available without a prescription for women over 18 years old. (Patients 17 years old and younger may obtain EC, but need a prescription to do so.) While this increased access may seemingly diminish some barriers to EC access, more barriers were discovered among pharmacists. Another recent survey in the journal Contraception reported that many pharmacists are providing inaccurate information about EC. Not all pharmacies maintain a supply of EC, and it is appropriate for these pharmacists to refer patients elsewhere. However, some pharmacies inappropriately reported that nothing could be done for patients requesting EC in these cases. Also, pharmacists often did not provide accurate and timely information to patients requesting EC, even if EC was available on the premises. These barriers from physicians and pharmacists all prevent many women from obtaining, or even understanding, EC.
Pharmacists reported other barriers to EC in yet another survey from early 2009 in the Journal of the American Pharmacists Association. In this survey, pharmacists reported a lack of time, lack of reimbursement, and resistance from physicians as barriers to efficient access to EC in the community pharmacy setting. This survey of more than 2700 pharmacists, in contrast to the Contraception study, reported a strong interest, comfort level, and knowledge base in increasing access to EC. Practice guidelines and up-to-date information would further increase pharmacist support for providing EC in the community setting.
Many healthcare providers report concerns about increasing sexually irresponsible behavior and decreasing use of regular contraceptive practices if access to EC is increased. To date, most studies have not supported this belief. Instead, education about the proper use of EC has not reduced the use of regular contraceptives or increased sexual behavior among groups at-risk for unintended pregnancies.
Even after 10 years, barriers exist in the appropriate provision of EC to patients in need. While some of the barriers are physician- or pharmacist-related, others are still patient-related. Unfortunately, socioeconomic status and geographic location are barriers to EC, as they are to the provision of other medical services. Patients in lower socioeconomic brackets are more likely to access EC if it is available in a community pharmacy without a prescription, but some rural pharmacies do not maintain a supply of EC.
Estimates suggest than more than half of the 3.5 million unintended pregnancies in the United States each year could be avoided with timely access to EC. Overall, however, there is still an under-utilization of EC, even with procedures in place to seemingly increase access to it. This under-utilization results from barriers from patients, as well as the health care community. While the moral and ethical debate concerning EC practices will continue, these barriers are not the most significant in most cases. By directing the appropriate time, clinical resources, and education to physicians and pharmacists, EC access could be increased to patients in a prudent and professional manner.
The Importance of Women's Health
A woman's health is her total well-being, not determined solely by biological factors and reproduction, but also by effects of work load, nutrition, stress, war and migration, among others” (van der Kwaak, 1991).1
Women's health issues have attained higher international visibility and renewed political commitment in recent decades. While targeted policies and programs have enabled women to lead healthier lives, significant gender-based health disparities remain in many countries. With limited access to education or employment, high illiteracy rates and increasing poverty levels are making health improvements for women exceedingly difficult.
Health-related challenges continue. Many of the modest gains in women's health realized in recent decades are now threatened or have been reversed due to war, economic instability and the HIV/AIDS pandemic. Basic health care, family planning and obstetric services are essential for women – yet they remain unavailable to millions. Gender-equitable approaches to health are needed to enable women's full participation in the planning and delivery of health services.
The health of families and communities are tied to the health of women – the illness or death of a woman has serious and far-reaching consequences for the health of her children, family and community.
The slogan, “Healthy Women, Healthy World” embodies the fact that as custodians of family health, women play a critical role in maintaining the health and well being of their communities.2
Maternal conditions are leading causes of death and disability among women.3 More than 99 percent of the estimated 536,000 maternal deaths each year occur in the developing world.4
Every year, about 10 million women endure life-threatening complications during pregnancy and childbirth, sometimes leading to long term disability.5, 6
Globally, women comprise half of the adults living with HIV/AIDS – in sub-Saharan Africa, the proportion rises to 61 percent.7 A woman affected by HIV/AIDS is plunged further into poverty, losing the ability to provide for herself and her children.
Early and unwanted childbearing, HIV and other sexually transmitted infections, and pregnancy-related illnesses and deaths account for a significant proportion of the burden of illness experienced by women – especially in low-income countries.8
Nearly all maternal deaths are preventable through timely prenatal and postnatal care, skilled birth attendance during delivery and the availability of emergency care to deal with complications. The health benefits of spacing and limiting births for mothers and children with family planning services are well known.
Millennium Development Goal 5 focuses on reducing the maternal mortality ratio (MMR) by 75 percent between 1990 and 2015 and ensuring universal access to reproductive health by 2015.9
International funding from public and private donors and other non-governmental organizations accounts for only 15 percent of the expenditures on reproductive health and family planning activities in developing countries.10 The majority of spending comes from within the countries themselves, with more than half coming from consumers' pockets.
Women's health issues have attained higher international visibility and renewed political commitment in recent decades. While targeted policies and programs have enabled women to lead healthier lives, significant gender-based health disparities remain in many countries. With limited access to education or employment, high illiteracy rates and increasing poverty levels are making health improvements for women exceedingly difficult.
Health-related challenges continue. Many of the modest gains in women's health realized in recent decades are now threatened or have been reversed due to war, economic instability and the HIV/AIDS pandemic. Basic health care, family planning and obstetric services are essential for women – yet they remain unavailable to millions. Gender-equitable approaches to health are needed to enable women's full participation in the planning and delivery of health services.
The health of families and communities are tied to the health of women – the illness or death of a woman has serious and far-reaching consequences for the health of her children, family and community.
The slogan, “Healthy Women, Healthy World” embodies the fact that as custodians of family health, women play a critical role in maintaining the health and well being of their communities.2
Maternal conditions are leading causes of death and disability among women.3 More than 99 percent of the estimated 536,000 maternal deaths each year occur in the developing world.4
Every year, about 10 million women endure life-threatening complications during pregnancy and childbirth, sometimes leading to long term disability.5, 6
Globally, women comprise half of the adults living with HIV/AIDS – in sub-Saharan Africa, the proportion rises to 61 percent.7 A woman affected by HIV/AIDS is plunged further into poverty, losing the ability to provide for herself and her children.
Early and unwanted childbearing, HIV and other sexually transmitted infections, and pregnancy-related illnesses and deaths account for a significant proportion of the burden of illness experienced by women – especially in low-income countries.8
Nearly all maternal deaths are preventable through timely prenatal and postnatal care, skilled birth attendance during delivery and the availability of emergency care to deal with complications. The health benefits of spacing and limiting births for mothers and children with family planning services are well known.
Millennium Development Goal 5 focuses on reducing the maternal mortality ratio (MMR) by 75 percent between 1990 and 2015 and ensuring universal access to reproductive health by 2015.9
International funding from public and private donors and other non-governmental organizations accounts for only 15 percent of the expenditures on reproductive health and family planning activities in developing countries.10 The majority of spending comes from within the countries themselves, with more than half coming from consumers' pockets.
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