Here
are science-backed tips to help women stay healthy and feel great, from
"The Doctors":
Choose "powerhouse" veggies.
Those are the ones that are the most nutrient-dense, pack lots of
vitamins and minerals into every calorie and are strongly associated with
reduced risk of chronic
disease. According to a new report that analyzed 47 fruits and vegetables,
the top 10 are: watercress, Chinese cabbage, chard, beet greens, spinach,
chicory, leaf lettuce, parsley, romaine lettuce and collard greens. The fruits
and veggies that didn't make the list included raspberries, tangerines,
cranberries, garlic, onions and blueberries. Although all contain vitamins and
minerals, they are not densely packed with important nutrients.
Run (even just a little).
A new 15-year study suggests that
runners may live an average of three years longer than people who don't run.
That may not shock you, but this part is cool: Researchers say it appears that
running at slow speeds, for just five to 10 minutes a day, can also help extend
your life. In fact, reports on the study suggest the risk for death dropped
just as much for those who ran for less than one hour a week as it did among
those who ran more than three hours.
Regular physical activity
provides a long list of benefits, from helping control weight and fighting
disease to improving your mood and energy levels. Current exercise guideline
recommend at least 75 minutes per week of running or other vigorous-intensity
aerobic activity, or 150 minutes of moderate-intensity per week. Before you
start any new exercise program, talk to your doctor.
Get your blood pressure checked.
High blood pressure has no
symptoms. Left untreated, it can cause damage to your arteries, heart and other
organs and lead to heart attack and stroke, among other complications. It's
important to monitor and treat risk factors for heart attacks, including high
blood pressure, high cholesterol, obesity, diabetes and smoking — particularly
in younger women: A new study showed young and middle-aged adults are just as
likely to have a heart attack today as they were during the previous decade
(seniors experienced a 20% decline). Women ages 30 to 54 are more likely to
fare worse from heart attacks than men, and take longer to recuperate.
Stick to good, old-fashioned sun protection.
Maybe you heard about drinkable
sunscreen — water that claims to contain electromagnetic waves that neutralize
ultraviolet rays to protect the skin. Experts at the American Academy of
Dermatology are skeptical, to say the least; and there's no published science
to back up the promise.
Sunscreen pills, however, have a
little research behind them: Studies have shown a particular fern plant extract
in some pills increases the amount of time it takes for skin to burn. The pills
likely provide coverage equivalent to an SPF of 3 to 5, say experts; and more
research is needed on the best way to use them and their long-term safety.
Nothing is more reliable than
wearing protective clothes and applying broad-spectrum, water-resistant
sunscreen with an SPF of at least 30.
Try acupuncture for hot flashes.
It has been used to treat a
variety of conditions, including back pain, headaches, osteoarthritis, nausea
and vomiting. Now a new meta-analysis of research suggests this ancient Chinese
technique can also help reduce the severity and frequency of hot flashes — the
most common, and bothersome, symptom of menopause.
Other ways to find hot flash
relief include: making such lifestyle changes as avoiding warm rooms and
trigger foods; practicing meditation or yoga to reduce stress; taking slow,
deep breaths during an episode; even losing weight, suggests new research from
the University of Pittsburgh. Prescription hormone therapy with estrogen has
been shown to be the most effective treatment overall, but it can come with
certain risks and it's not an option for everyone. Talk to your doctor.
Know the difference between sad anddepressed.
The latter is not something you
can simply snap out of. Women are nearly twice as likely as men to suffer from
depression; and they are more prone to it in their 40s and 50s. The disease
affects the way you think and behave and can lead to a number of emotional and
physical problems. In fact, a new study suggests women ages 55 and younger who
are depressed are twice as likely to suffer a heart attack or die from heart
disease. Once diagnosed, depression requires treatment.
See your doctor right away if you
recognize any of these symptoms: Persistent sadness, hopelessness and
emptiness; loss of interest in favorite activities; feelings of worthlessness
and guilt; significant changes in sleep or appetite; fatigue; inability to
concentrate; or frequent thoughts of death or suicide.
Consume more calcium.
More than 27 million women in the
USA have low bone mass, putting them at risk for osteoporosis, and more than 8
million women have the disease, according to estimates from the National
Osteoporosis Foundation.
Your body needs calcium to keep
bones dense and strong, and food is the best source: Choose from low-fat or
non-fat dairy, including milk, cheese or yogurt; green leafy vegetables (like
broccoli and kale); and products fortified with calcium, such as orange juice
and cereals.
Women up to age 50 need 1,000 mg
of calcium daily; 1,200 mg for those age 51 and older. Vitamin D is also needed
for your body to absorb calcium. Some food sources include fatty fish, egg
yolks and fortified milk. Before taking any supplements, talk to your doctor.
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