Health

Women’s Health: Routines, Exercises, & Nutrition That Are Most Effective For Women

Some women are genetically predisposed to stay thin and look good without much effort.  Others have to work hard to keep their waistlines down and their skin healthy and glowing.  Regardless of who you are, however, to achieve optimal health and fitness, you need to exercise regularly and pay attention to nutrition.

What are the best fitness routines for women?  What foods are best suited to a woman’s health needs?  Are women’s needs different than men’s?

For a female who is not limited by health issues, weekly physical activities should include flexibility exercises, strength training, and cardiovascular workouts.  This is true, regardless of exercise experience and level of fitness.  A woman’s daily diet should focus on good nutrition as well as weight management.  By following a regular fitness regimen and healthy diet plan, she can look and feel her very best at any age.

(If you haven’t been particularly active for quite some time, you should certainly consult with your healthcare professional before beginning any exercise program.  Once you have been given the “go ahead,” begin your exercises at an easy pace and gradually increase the intensity.)

Flexibility Exercises

According to the American Academy of Orthopaedic Surgeons, “an effective fitness program is more than aerobic training and strength building.  To really reap the benefits of exercise, you need to add flexibility training to the mix.”

To maintain a youthful, limber body that moves with fluidity and ease, flexibility exercises (stretching) should be performed several times each week.  Too often, however, stretching exercises are disregarded and viewed as unimportant.

Improving your flexibility not only helps you to move around easier, it leads to better posture and reduces muscle tension and strain.  Stretching the body before and after each workout can lower the risk of muscle injury.

Prior to stretching, prepare the muscles by doing a quick warm-up.  As you perform flexibility exercises, be sure not to bounce or force a stretch to the point of pain.  Breathe deeply into the stretch and relax, holding each stretch for at least 10 seconds.

Yoga and pilates exercises are examples of great ways to stretch and improve flexibility

Strength Training

Just because you’re female doesn’t mean you should shy away from using weights or engaging in other types of resistance workouts.  You don’t even need to be a body builder!  In fact, you don’t even have to use weights to perform strength-training exercises!

Strength-training exercises are essential to muscle growth, improving strength and tone, and developing muscle endurance.  For best results, these types of exercises should be performed at least twice per week.  It is a good idea to either consult a personal trainer or watch a strength-training video to learn the proper techniques for these exercises.  If done improperly, muscle strain or injury could result.

Examples of strength-training exercises include pushups, pull-ups, bicep curls, and bench presses.  Even carrying a full laundry basket around the house counts as a strength-training exercise!  (You may also substitute other household items, such as canned goods, for free weights.)

Cardio Workouts

Routine cardio or aerobic workouts are essential to keep your heart strong and your metabolism working efficiently.  According to the U.S. Department of Health and Human Services, a minimum of 30 minutes of at least moderate intensity cardio exercise most days of the week is a key activity that contributes to the overall health of adults of any age.

The idea behind an aerobic workout is to noticeably raise the heart rate during physical activity.  Exercise of moderate intensity causes the heart to beat faster than normal without making the individual breathe too hard or too fast.  Exercise of vigorous intensity substantially raises the heart rate as well as causes fast, heavy breathing.

Examples of vigorous cardio exercise include swimming laps, jogging or running, and jumping rope.

Nutrition for Women

One of the biggest problems Americans face today is obesity.  A huge contributor to obesity is our unhealthy style of eating.  Many people tend to eat portions that are way out of line.  Those portions often consist of foods that are high in calories, fat, and cholesterol.  These foods not only lead to weight gain, they also increase one’s risk for health problems such as heart disease and diabetes.

As a woman, you go through many changes during your lifetime.  At each stage of life, you have special dietary needs.  By eating a healthy diet, you can ensure that those needs are met.  This is one of the best ways to show that you care about yourself.

Lard is an example of a saturated (bad) fat.

Good fats are necessary to aid the body in the absorption of fat-soluble vitamins (A, D, E, and K).  Without essential fatty acids in your diet, your skin would become dry, and your hair would become brittle.

Foods rich in calcium are a must in a woman’s diet.  During childhood and adolescence, calcium helps build strong bones and teeth.  Calcium has been shown to reduce PMS symptoms; it promotes healthy pregnancies; and, as a woman ages, calcium helps in the prevention of osteoporosis.  Because the body absorbs calcium slowly, the best sources of calcium are naturally occurring rather than in supplement form.  Cheese, milk, and yogurt are good sources of calcium.

Eating on the Run

Busy women often find it difficult to stick with a healthy diet.  Fast food tends to be a quick answer to eating on the run.  However, there are solutions to eating healthy on those hectic days.

The best course of action might be to plan ahead of time and prepare healthy snacks and meals that can be taken with you.  This will ensure that you know exactly what you are putting into your body.  If you find that you must eat out, select from the healthiest choices on the menu.  Remember, too, that you do not have to clean your plate when the portions are Texas size!  Eat slowly and quit when you begin to feel full.  Consistent overeating can and does lead to obesity!

For Optimal Health

To be healthy at any age, a woman must be aware of what she consumes and the amount of physical activity she gets on a daily basis.  Her diet should consist mainly of moderate portions of good, nutritious foods.  Physical activity should become routine and should include flexibility exercises, strength-training workouts, and aerobic activities.

An active lifestyle combined with good nutrition can lead to a longer, healthier, and happier life.

The physical and emotional health of women can have much broader impacts on the people closest to them and, others may argue, the social and economic health of the society as a whole. This is because women are often the primary care givers for ageing parents and children, and can take on nurturing roles within their local communities and schools as well.

The physical, emotional and mental health of women can therefore be the basis for the good health of everyone else. Men, too, have their trials and challenges but for a moment let’s consider women’s health.

Whether it is in the home or workplace, whether as a new mother or grandmother, whether it is as sister or best friend, wife or lover, women lead very busy lives! Taking on these significant responsibilities, and trying to lead with strength and support with tenderness, can sometimes mean there is very little energy leftover to care for oneself.

To safe guard your own health and happiness consider the following five sure-fire ways to boost your quality of life, relieve anxiety and take better care of you.

Exercise: Exercise is nice to think about but not so easy to do, especially if you haven’t done much in a while. The amazing thing about it is that just a little has a big effect. It will improve your mood almost straight away, and over time, your muscles and bones, which in turn will improve your overall heath especially later in life after menopause. You will be so glad you did any, and if it can be a little weight-bearing exercise, even better.

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Walking is the easiest way to start if you haven’t been active for a while. Start slowly and work up to a fast walk for 20 to 30 minutes several times a week. Biking, dancing and stair-climbing are also good and free. Joining a gym or yoga class is also a great idea, if you can manage it, but it takes more time and money because you’ll need to get to classes on time and may need guidance with some of the exercises.

Food: What you eat has a big impact on your energy levels and mood, as well as your general health. Eating enough fresh fruit and vegetables is important for energy and to ensure you get enough vitamins and minerals. Vegetables also assist in cleaning toxins from your system, as toxins can cause you to feel sluggish and gain weight.

Be sure to include plenty of water in your daily intake as well to make sure you stay hydrated; after all, your brain is depending on water to help you function at your best.

Relax: It is important for you to take the time to allow yourself to feel relaxed and peaceful sometime during your busy day. You may have a hobby, like to read, or enjoy your early morning tea alone. Take the time to be still at least once a day, and do something that feels good for you so you can have a moment where you can breathe and let your mind wander.

Surprisingly, without trying, you may find at this time that solutions to problems become evident. Laughter is another way to relax and let your thoughts go free for a short time. Try to laugh each day!

Regular checkups: There’s nothing worse than having an ache or pain and, not knowing what it is; you imagine all sorts of health problems.

Put your mind at rest and go see your doctor for the usual check ups. If you have no major problems you will worry less about the little aches and pains, and if you are heading for something serious, you will have caught it early which will help you get the best possible treatment sooner.

Try new things: Today it is easy to get good information about almost anything, from how to make a pond skimmer to how to keep the romance in your life. If there is something you’ve been curious about why not give it a try? From pottery to golf; guitar lessons to salsa dancing; digital photography to pattern making and fashion design. You could make your own cosmetics, eco-makeover your house, teach yourself to weld, or build a pizza oven in your backyard.

Learning new things, putting yourself in a situation to meet new people, and getting outside of your normal routine can improve yourself esteem and make life more interesting. You’ll be pleased you found the time to do something for you.

You worked lately? Love your job? Do you have difficulty seeing your work and family life? Need a break?

Research has shown that women who work are extra nutritional needs. Women who have a full time job and family are always under pressure to stay ahead of the game in a competitive environment to work and try to do at home and l ‘ motion and balance well on both.

Is your husband to give a hand here or household activitiesChild care? Helps.

Some diseases, such as anxiety, depression, osteoporosis is more common in women.
Health Tips:

# 1 You need a balanced diet with vitamins and minerals, as well enough. Improves mental performance and the immune system, helps fight disease.

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# 2 drink lots of water. Fresh fruit juices (are) no added sugar well. Avoid fizzy drinks.

# 3 Exercise regularly. You can go jogging, cycling or just a walk.It helps ward off heart disease and reduce stress and anxiety.

# 4 Use the stairs instead of the elevator in the office or park the car a few meters away from your workplace.

# 5 always a pause. Can not be burdened with extra work. Take time to relax. Make a calendar.

# 6 Planning is essential. Plan your week with the priorities.

# 7 Go for regular health examinations. Make sure that your blood pressure and cholesterol levels are within normal limits.

Sleep well # 8Night. Least 8 hours of sleep is important. It will take fresh the next day.

The force, working women, is a miracle. However, you should know when to draw the border and take a break. You can travel on vacation or just relaxing, chatting with friends.

http://www.womenhealth.pannipa.com/2010/03/women-working-health-tips/

Women’s health is a growing concern. Whether you are a younger woman coping with menstrual problems or a woman experiencing issues related to menopause, there may be some convenient solution to help solve some of your problems. Shaklee has the best solutions for both problems in GLA Complex, Menopause Balance Complex and Menopause Balance Complex Cooling Lotion.

The two remaining points that we will look at in this article are Nei Guan (pericardium 6) and He Gu (large intestine 4). These two points gain importance as one gets older. Where the other two points are found in the legs, these two points are found in the arms.

Pericardium

While San Yin Jiao and Zu San Li are considered to be the two most important points for women’s health in TCM, we must not forget the others. Nei Guan is used to prevent BREAST CANCER. If you have this in your family history use this point now and use it often along with Zu San Li.

Nei Guan gains in importance as we start getting older. It is of great use for the heart/lung trachea system and prevention or treatment of coronary disease and if you are or were a smoker this has just become VERY important to you. Increase your time and frequency activating this point. It is another way of how you can use the 423 Meridian Qi Gong system to suit your particular situation. It is also very good for those women who suffer from arrhythmia, irregular heartbeat and palpitations. It regulates and normalizes the heartbeat and does so quite quickly. It is also good for a speedy recovery from a strenuous workout or hard run where you have an elevated heart rate.

Large Intestine

Now we have come to He Gu – large intestine 4. This is another point that we start paying more attention to, as we get older. Having made it past all the other health obstacles we now find ourselves happily and healthily on the far side of 50. If you have illness such as STROKE or PARKINSON’S’ disease in your family history you will need to step up your activation of this point. He Gu has a direct positive effect on the health of your brain and its potential problems. So to drastically lower the risk of a brain hemorrhage or STROKE give this point some extra attention. If you were or are a smoker you will definitely need this meridian point on your list of extra must do’s.

Menstrual Issues

Menstrual issues may be solved by using Shaklee’s GLA Complex, which is designed to promote menstrual health with a combination of Borage oil, Sunflower seed oil and Vitamin E to reduce inflammation and provide for healthy hormonal balance.

Menopausal Issues

Menopausal symptoms may be reduced with Shaklee Menopause Balance Complex supplement containing Black Cohosh, Flaxseed, Soy and a proprietary Blend of Dong Quai, Red Clover and Licorice extract all designed to replace waning hormone levels with natural phytosterols which may reduce some of the more troubling symptoms of menopause. Menopause Balance Complex Cooling Lotion may be applied to the skin to naturally protect against temperature fluctuations which contribute to night sweats, hot flashes and difficulty sleeping. The cooling lotion contains a blend of Black Cohosh, Evening Primrose, Flaxseed and Soy in a moisturizing base of highly absorbable Jojoba oil.

Find powerful Female Libido Enhancer to boost your lovemaking performance.

The importance of a strong immune system to aid in the prevention and treatment of health problems of all kinds regardless of age cannot be ignored. If you have deficiencies in your immune system you can use 423 Meridian Qi Gong to treat them, or you can use 423 Meridian Qi Gong to improve your immune system in order to avoid these problems. Your immune system is a major part of your body’s defense system. UTILIZE IT, MAKE IT WORK FOR YOUR BENEFIT.

Make sure you catch the second half of this report on treating WOMEN’S HEALTH ISSUES so that you can learn where the other 2 pressure points fit in to the 423 Meridian Qi Gong system. It is safe to use this system even if you are on medication or receiving other treatment. The greater the challenge the greater the increase. If you are using the system primarily as a preventive measure, Congratulations! Prevention is better than cure! All you need to do is to follow the times and frequency as they are demonstrated in the DVD. Assess your own health risks – they ARE personal and unique to you. Only you know what they are, and it’s up to you to adjust your 423 Meridian Qi Gong routine to suit.