Women who choose to donate eggs to help infertile couples should know the procedure comes with both psychological and physical risks, the first study to examine the long-term effects of donation shows.
Women also need to know that little data is available to assess whether donating eggs when young has any effect on fertility later in life, experts said.
A new study in the December issue of Fertility and Sterility found that almost one in five women reported lasting psychological effects as a result of egg donation -- some positive and some negative. Some women felt a sense of pride in helping an infertile couple, while others developed concerns about the people who were raising their genetic offspring.
Still, two-thirds of women who donated eggs reported satisfaction with the process, the study found.
"Women need to look at the risk involved very carefully, and pay attention to what they're being told about risks, not just to what they're being offered to do it," said study author Nancy Kenney, an associate professor of psychology and women's studies at the University of Washington in Seattle.
The process of egg donation isn't tightly regulated by the U.S. government, as it is in western European countries and Canada. For example, in the United Kingdom, egg donation is viewed in the same manner as organ donation, and is done without compensation to the woman providing the eggs, according to background information in the study.
To get an idea of what the egg donation process is like for a woman in the United States, the researchers administered questionnaires to 80 women -- average age 30.6 years old when surveyed -- who had donated their eggs at least once. The researchers wanted to know what a woman experiences during the process, and to answer such questions as what motivates a woman to donate, how aware of the risks women are when they donate, and how did they feel about donating their eggs several years after the procedure?
The researchers found that both altruism and money motivated the women to donate their eggs. More than 30 percent of the women surveyed said altruism alone motivated them to donate their eggs, while just under 20 percent were motivated solely by cash. About 40 percent of the women said both altruism and the promise of money motivated them.
The study found that women who donated eggs received an average of about $4,000 each time they donated. Although there isn't a set number of eggs harvested during each donation, Kenney said a typical donation may number in the teens.
When asked about the physical risks of the donation process, many women felt the risks involved were minor, and 20 percent didn't recall being made aware of any physical risks, such as ovarian hyper-stimulation due to hormone injections, or infection. Kenney pointed out that this doesn't necessarily mean the women weren't told of the risks; it may simply be that they didn't recall the risks.
"Often risk is not as meaningful to the young," Kenney said.
Women who reported physical problems with donation cited bloating, pain and cramping, ovarian hyperstimulation, mood changes and irritability, as well as weight gain or loss, as common complaints. Several women contended they had suffered infertility, decreased fertility or damage to their ovaries, the study authors said.
The survey also found that:
Seventy percent of the women donated eggs more than once, with most repeat donors undergoing the procedure two or three times. One woman donated eggs nine times.
Forty-five percent of the women were students when they first donated.
Most of the donations took place in California (23), Massachusetts (seven), New York (seven), Washington (seven) and New Jersey (seven).
Dr. Harry Lieman, medical director of the Montefiore Institute for Reproductive Medicine and Health in New York City, said his clinic's own consent form is about 12 to 13 pages long, and that women are definitely informed of both potential physical and psychological risks.
Both Kenney and Lieman expressed concern that there aren't really any long-term studies on the effects of egg donation on the donor's fertility. And, there aren't likely to be any because the process is generally anonymous in the United States and there is no registry of health information from women who've donated their eggs.
Still, most women who went through the donation process were happy with the experience, the new study found.
Lieman said women donating eggs should know there definitely is a "positive side" to donation, and that these women are doing something special to help infertile couples. "They're bringing a whole world to these couples," he said.
Source: http://health.usnews.com/articles/health/healthday/2008/12/26/risks-and-benefits-of-egg-donation-reported.html?PageNr=2
Sunday, January 11, 2009
Wednesday, March 26, 2008
Weight-loss help: How to stop emotional eating
ometimes the strongest longings for food happen when you are at your weakest point emotionally. Many people turn to food for comfort — consciously or unconsciously — when they are facing a difficult problem or looking to keep themselves occupied. But emotional eating — eating as a way to suppress or soothe negative emotions, such as stress, anger, anxiety, boredom, sadness and loneliness — can sabotage your weight-loss efforts.
Often, emotional eating leads to eating too much food, especially high-calorie, sweet, salty and fatty foods. The good news is that if you are prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.
The connection between mood and food
Major life events — such as unemployment, health problems and divorce — and daily life hassles — such as a stressful work commute, bad weather and changes in your normal routine — can trigger emotions that lead to overeating.
But why do negative emotions lead to overeating? Some foods may have seemingly addictive qualities. For example, when you eat enticing foods, such as chocolate, your body releases trace amounts of mood- and satisfaction-elevating hormones. That "reward" may reinforce a preference for foods that are most closely associated with specific feelings. Related to this is the simple fact that the pleasure of eating offsets negative emotions.
Food can also be a distraction. If you are worried about an upcoming event or rethinking an earlier conflict, eating comfort foods may distract you. But the distraction is only temporary. While you are eating, your thoughts focus on the pleasant taste of your comfort food. Unfortunately, when you are done overeating, your attention returns to your worries, and you may now bear the additional burden of guilt about overeating. How to regain control of your eating habits
Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:
* Learn to recognise true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you are probably not really hungry. Give the craving a few minutes to pass.
* Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you are feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
* Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.
* Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.
* Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
* Eat a balanced diet. If you are not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you are more likely to feel fuller, longer.
* Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it is fit and well rested.
If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience, and make a plan for how you can prevent it in the future. Focus on the positive changes you are making in your eating habits and give yourself credit for making changes that ensure better health.
Source: http://www.thedailystar.net/story.php?nid=27711
Often, emotional eating leads to eating too much food, especially high-calorie, sweet, salty and fatty foods. The good news is that if you are prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.
The connection between mood and food
Major life events — such as unemployment, health problems and divorce — and daily life hassles — such as a stressful work commute, bad weather and changes in your normal routine — can trigger emotions that lead to overeating.
But why do negative emotions lead to overeating? Some foods may have seemingly addictive qualities. For example, when you eat enticing foods, such as chocolate, your body releases trace amounts of mood- and satisfaction-elevating hormones. That "reward" may reinforce a preference for foods that are most closely associated with specific feelings. Related to this is the simple fact that the pleasure of eating offsets negative emotions.
Food can also be a distraction. If you are worried about an upcoming event or rethinking an earlier conflict, eating comfort foods may distract you. But the distraction is only temporary. While you are eating, your thoughts focus on the pleasant taste of your comfort food. Unfortunately, when you are done overeating, your attention returns to your worries, and you may now bear the additional burden of guilt about overeating. How to regain control of your eating habits
Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:
* Learn to recognise true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you are probably not really hungry. Give the craving a few minutes to pass.
* Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you are feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
* Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.
* Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.
* Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
* Eat a balanced diet. If you are not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you are more likely to feel fuller, longer.
* Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it is fit and well rested.
If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience, and make a plan for how you can prevent it in the future. Focus on the positive changes you are making in your eating habits and give yourself credit for making changes that ensure better health.
Source: http://www.thedailystar.net/story.php?nid=27711
Entering menopause naturally
Hormonally speaking, a woman's life has three important stages: the beginning of menstruation or menarche, the reproductive period and pregnancy, and the termination of the childbearing period with the end of the menstrual cycle, or menopause.
Usually the first two stages are pleasant and exciting, with ample social and family support, and high self esteem because of young age. But menopause can be trying for some women, both because of physical symptoms and psychological issues.
During menopause, several hormonal changes occur. Many signals go from tiny areas in the brain called the hypothalamus and the pituitary gland to the ovaries, and quite abruptly they stop secreting the female sex hormone, estrogen. This gives rise to distressful physical symptoms like hot flashes -- a sudden rise in body temperature followed by profuse sweating -- vaginal irritation and increased susceptibility to urinary infections, decreased ability to hold back urine, painful intercourse, joint pains, insomnia, irritability, forgetfulness and depression.
Lack of estrogen also raises levels of the bad fat triglycerides, lowers levels of the good fat HDL, affects elasticity of blood vessels and raises blood pressure. All this coupled with increased weight spells an increased risk of heart diseases for menopausal women.
Withdrawal of estrogen affects bone metabolism and makes bones more brittle and fragile and prone to fractures, a condition called osteoporosis.
To counteract these effects of estrogen deficiency after menopause, many physicians suggested replenishing the hormone through hormone replacement therapy, or HRT. But scientists have noted that giving estrogen increased the risk of cancer of the uterus. So the hormone progesterone was added to the therapy.
Small studies have found that HRT did relieve distressing symptoms, especially hot flashes and sexual dysfunctions, and it became very popular in the West during the past few decades. Women felt like they had found a panacea for youth. Practitioners started advocating it for long-term use after menopause, to alleviate symptoms and protect women from fragile bones and heart diseases.
But a large trial on more than 16,000 post-menopausal women was halted in July 2002, five years after it started, because doctors noticed that HRT comprising estrogen and progesterone markedly increased the risk of heart diseases, blood clots, strokes and breast cancers. The study, called the Women's Health Initiative, was sponsored by the National Institutes of Health and National Heart, Lung, and Blood Institute of the United States.
Experts Peter H. Gann, MD, ScD, and Monica Morrow, MD, from the Feinberg School of Medicine at Northwestern University in Chicago, Illinois, refer to HRT as "a single-edged sword." They note that "alteration of a woman's basic hormonal physiology over decades in the interest of long-term disease prevention is fraught with hazard."
Last week Journal Watch General Medicine published an article stating that today, nearly six years after stopping the trial, women who took the medication most regularly during the trial are still at a high risk of dying from breast cancer, strokes and heart diseases.
The results of this study caused panic among women on HRT in the United States, Europe and Australia. Many stopped the medication without consulting their doctors. Some other ongoing trials on HRT were also prematurely closed after the results of the WHI trial.
Surveys reveal that most women turned to HRT because of troublesome physical symptoms like hot flashes, urinary irritation and painful intercourse. Many were not even aware of the risks of osteoporosis and heart diseases after menopause.
Most women acquire information on this topic from television programs, women's magazines and newspapers rather than authentic sources like their general practitioner or obstetrician. It appears their knowledge is limited by these resources and their attitude toward menopause is also shaped by these media.
Scientists observe that this attitude differs from culture to culture and it determines the severity of menopausal symptoms that women experience. "Women complain of symptoms that they have heard of. Nothing seems to happen to uneducated women from lower classes, because they don't know such complaints are related with menopause," notes senior obstetrician and gynecologist Dr. Sumedha Dabke, from Pune in India.
In July 1996, a study on the menopausal experience of rural women in a south Indian fishing village was published in Health Care Women International. These women, who lived in quite harsh economic and environmental conditions, did not look upon menopause as a disease needing any remedy but rather as a natural and positive development, that allowed them to continue working as fish sellers without any hindrance or worries about periods and personal hygiene. They had a clear sense of identity as fish sellers and not redundant housewives. While they did suffer from hot flashes and physical symptoms, these did not require medical treatment in their opinion.
Several other studies on Taiwanese, Indian, Pakistani and African women reveal similar observations. Women who are physically active, gainfully employed and socially dynamic have a good self image, are less depressed and less bothered by the physical symptoms. Women in stable relationships with understanding partners feel more secure and are more in harmony with their physical changes.
Some cultures in developing countries equate menopause with stopping intercourse. This belief indirectly protects women from menopause-related sexual problems.
Psychiatrists believe that women should look upon themselves as more mature and more experienced with age and look upon menopause as a symbol of achievement and a time to start enjoying life rather than feeling "not young" and old and worrying about the change in their sexuality.
The important consideration after menopause is the prevention of fractures and heart diseases. It is imperative to adopt some sort of physical exercise, like walking, and eat the right food to keep weight gain under control to prevent heart diseases. Besides, slim women suffer less from hot flashes.
Exercise strengthens muscles and improves body balance. This gives the triple benefit of preventing falls, maintaining bone density and preventing osteoporosis. Supplementation with vitamin D and calcium under medical supervision is also essential to maintain good bone health.
A woman's body is an intricate and finely coordinated orchestra of multiple hormones that are interdependent and influence her physical and psychological attributes. It produces a unique music in every stage of her life. The menopause is the crescendo of the symphony and should be enjoyed as such.
Source: http://www.upiasiaonline.com/Society_Culture/2008/03/11/health_watch_entering_menopause_naturally/9928/
Usually the first two stages are pleasant and exciting, with ample social and family support, and high self esteem because of young age. But menopause can be trying for some women, both because of physical symptoms and psychological issues.
During menopause, several hormonal changes occur. Many signals go from tiny areas in the brain called the hypothalamus and the pituitary gland to the ovaries, and quite abruptly they stop secreting the female sex hormone, estrogen. This gives rise to distressful physical symptoms like hot flashes -- a sudden rise in body temperature followed by profuse sweating -- vaginal irritation and increased susceptibility to urinary infections, decreased ability to hold back urine, painful intercourse, joint pains, insomnia, irritability, forgetfulness and depression.
Lack of estrogen also raises levels of the bad fat triglycerides, lowers levels of the good fat HDL, affects elasticity of blood vessels and raises blood pressure. All this coupled with increased weight spells an increased risk of heart diseases for menopausal women.
Withdrawal of estrogen affects bone metabolism and makes bones more brittle and fragile and prone to fractures, a condition called osteoporosis.
To counteract these effects of estrogen deficiency after menopause, many physicians suggested replenishing the hormone through hormone replacement therapy, or HRT. But scientists have noted that giving estrogen increased the risk of cancer of the uterus. So the hormone progesterone was added to the therapy.
Small studies have found that HRT did relieve distressing symptoms, especially hot flashes and sexual dysfunctions, and it became very popular in the West during the past few decades. Women felt like they had found a panacea for youth. Practitioners started advocating it for long-term use after menopause, to alleviate symptoms and protect women from fragile bones and heart diseases.
But a large trial on more than 16,000 post-menopausal women was halted in July 2002, five years after it started, because doctors noticed that HRT comprising estrogen and progesterone markedly increased the risk of heart diseases, blood clots, strokes and breast cancers. The study, called the Women's Health Initiative, was sponsored by the National Institutes of Health and National Heart, Lung, and Blood Institute of the United States.
Experts Peter H. Gann, MD, ScD, and Monica Morrow, MD, from the Feinberg School of Medicine at Northwestern University in Chicago, Illinois, refer to HRT as "a single-edged sword." They note that "alteration of a woman's basic hormonal physiology over decades in the interest of long-term disease prevention is fraught with hazard."
Last week Journal Watch General Medicine published an article stating that today, nearly six years after stopping the trial, women who took the medication most regularly during the trial are still at a high risk of dying from breast cancer, strokes and heart diseases.
The results of this study caused panic among women on HRT in the United States, Europe and Australia. Many stopped the medication without consulting their doctors. Some other ongoing trials on HRT were also prematurely closed after the results of the WHI trial.
Surveys reveal that most women turned to HRT because of troublesome physical symptoms like hot flashes, urinary irritation and painful intercourse. Many were not even aware of the risks of osteoporosis and heart diseases after menopause.
Most women acquire information on this topic from television programs, women's magazines and newspapers rather than authentic sources like their general practitioner or obstetrician. It appears their knowledge is limited by these resources and their attitude toward menopause is also shaped by these media.
Scientists observe that this attitude differs from culture to culture and it determines the severity of menopausal symptoms that women experience. "Women complain of symptoms that they have heard of. Nothing seems to happen to uneducated women from lower classes, because they don't know such complaints are related with menopause," notes senior obstetrician and gynecologist Dr. Sumedha Dabke, from Pune in India.
In July 1996, a study on the menopausal experience of rural women in a south Indian fishing village was published in Health Care Women International. These women, who lived in quite harsh economic and environmental conditions, did not look upon menopause as a disease needing any remedy but rather as a natural and positive development, that allowed them to continue working as fish sellers without any hindrance or worries about periods and personal hygiene. They had a clear sense of identity as fish sellers and not redundant housewives. While they did suffer from hot flashes and physical symptoms, these did not require medical treatment in their opinion.
Several other studies on Taiwanese, Indian, Pakistani and African women reveal similar observations. Women who are physically active, gainfully employed and socially dynamic have a good self image, are less depressed and less bothered by the physical symptoms. Women in stable relationships with understanding partners feel more secure and are more in harmony with their physical changes.
Some cultures in developing countries equate menopause with stopping intercourse. This belief indirectly protects women from menopause-related sexual problems.
Psychiatrists believe that women should look upon themselves as more mature and more experienced with age and look upon menopause as a symbol of achievement and a time to start enjoying life rather than feeling "not young" and old and worrying about the change in their sexuality.
The important consideration after menopause is the prevention of fractures and heart diseases. It is imperative to adopt some sort of physical exercise, like walking, and eat the right food to keep weight gain under control to prevent heart diseases. Besides, slim women suffer less from hot flashes.
Exercise strengthens muscles and improves body balance. This gives the triple benefit of preventing falls, maintaining bone density and preventing osteoporosis. Supplementation with vitamin D and calcium under medical supervision is also essential to maintain good bone health.
A woman's body is an intricate and finely coordinated orchestra of multiple hormones that are interdependent and influence her physical and psychological attributes. It produces a unique music in every stage of her life. The menopause is the crescendo of the symphony and should be enjoyed as such.
Source: http://www.upiasiaonline.com/Society_Culture/2008/03/11/health_watch_entering_menopause_naturally/9928/
Three Ways to Get Better Sleep and Improve Your Health
When it comes to keeping good health habits, many of us make a concerted effort to eat salads and whole grain cereal, go on power walks with friends, maybe even try a yoga class. But how many of us make sleep a top health priority?
My friends—mostly working moms like myself—complain about how little sleep they get, almost turning it into a competition. There's the teacher who's answering E-mails from parents at 1 a.m., and the lawyer who cooks five-course meals for company into the wee hours on Thursday nights. And, yes, last night I can brag that I was up until midnight addressing invitations to my son's birthday party.
I wonder, though, if women would so easily shirk off sleep if we considered how important it is for our health. A new Duke University study underscores the health consequences of poor sleep habits, noting that women suffer far more than men. For example, sleeping fitfully was associated with greater body weight in women but not in men. And if it takes a woman longer than 30 minutes to fall asleep at night, she's at particular risk. "We found these women had a worse cardiovascular and metabolic risk profile, meaning they had risks for heart disease and type 2 diabetes that were pretty significant," study leader Edward Suarez tells me. For example, about 35 percent of them had high levels of an inflammation marker in their blood that's linked to both heart disease and diabetes, compared with 21 percent of the men who had similar trouble falling asleep. Other studies suggest that high testosterone levels are common in men who are poor sleepers, and Suarez says this could protect them against abdominal fat and inflammation, thus helping to explain the gender difference.
If I've persuaded you to put sleep at the top of your to-do list, here are three steps to getting better rest:
1. Run like a German train. Put yourself on a regular schedule, going to bed and getting up at the same time each day. This will cause your body to release melatonin (the hormone that makes you sleepy) at a consistent time every night—helping you fall asleep more easily. As melatonin researcher Mark Rea told me when I recently interviewed him about the health effects of light at night, "a healthy life is a boring life." OK, so maybe allow yourself one late night a week to get things done or take in a midnight movie but no more than that.
2. Cut back on sleep killers, like the Diet Coke, Starbucks, Red Bull, or other caffeine pick-me-ups that you think you need because you're feeling exhausted. You'll be even more tired at first, but the deeper sleep you get will pay you back in full. You can still have that morning coffee, but go cold turkey after 2 p.m. Also avoid alcohol and heavy meals right before bed. They might make you drowsy but may cause you to sleep fitfully rather than more deeply and restfully.
3. Create a pre-sleep ritual. Ideally, nights should be as relaxing as possible, but try telling this to a working mom who needs to get a million things done. If your mind is sometimes still racing once you get into bed, you might want to set aside a few minutes to wind down. Before turning out the lights, read a few pages of a book, listen to some music, or just focus on your breathing. If you still find yourself wide awake in the dark, try setting aside a 15-minute "worry time" while commuting to work or after dinner. And if that doesn't work, remind yourself that you've entered the sleep zone; it's much like the treadmill in terms of the health benefits you'll reap, except far more enjoyable.
Source: http://www.usnews.com/blogs/on-women/2008/3/11/three-ways-to-get-better-sleep-and-improve-your-health.html
My friends—mostly working moms like myself—complain about how little sleep they get, almost turning it into a competition. There's the teacher who's answering E-mails from parents at 1 a.m., and the lawyer who cooks five-course meals for company into the wee hours on Thursday nights. And, yes, last night I can brag that I was up until midnight addressing invitations to my son's birthday party.
I wonder, though, if women would so easily shirk off sleep if we considered how important it is for our health. A new Duke University study underscores the health consequences of poor sleep habits, noting that women suffer far more than men. For example, sleeping fitfully was associated with greater body weight in women but not in men. And if it takes a woman longer than 30 minutes to fall asleep at night, she's at particular risk. "We found these women had a worse cardiovascular and metabolic risk profile, meaning they had risks for heart disease and type 2 diabetes that were pretty significant," study leader Edward Suarez tells me. For example, about 35 percent of them had high levels of an inflammation marker in their blood that's linked to both heart disease and diabetes, compared with 21 percent of the men who had similar trouble falling asleep. Other studies suggest that high testosterone levels are common in men who are poor sleepers, and Suarez says this could protect them against abdominal fat and inflammation, thus helping to explain the gender difference.
If I've persuaded you to put sleep at the top of your to-do list, here are three steps to getting better rest:
1. Run like a German train. Put yourself on a regular schedule, going to bed and getting up at the same time each day. This will cause your body to release melatonin (the hormone that makes you sleepy) at a consistent time every night—helping you fall asleep more easily. As melatonin researcher Mark Rea told me when I recently interviewed him about the health effects of light at night, "a healthy life is a boring life." OK, so maybe allow yourself one late night a week to get things done or take in a midnight movie but no more than that.
2. Cut back on sleep killers, like the Diet Coke, Starbucks, Red Bull, or other caffeine pick-me-ups that you think you need because you're feeling exhausted. You'll be even more tired at first, but the deeper sleep you get will pay you back in full. You can still have that morning coffee, but go cold turkey after 2 p.m. Also avoid alcohol and heavy meals right before bed. They might make you drowsy but may cause you to sleep fitfully rather than more deeply and restfully.
3. Create a pre-sleep ritual. Ideally, nights should be as relaxing as possible, but try telling this to a working mom who needs to get a million things done. If your mind is sometimes still racing once you get into bed, you might want to set aside a few minutes to wind down. Before turning out the lights, read a few pages of a book, listen to some music, or just focus on your breathing. If you still find yourself wide awake in the dark, try setting aside a 15-minute "worry time" while commuting to work or after dinner. And if that doesn't work, remind yourself that you've entered the sleep zone; it's much like the treadmill in terms of the health benefits you'll reap, except far more enjoyable.
Source: http://www.usnews.com/blogs/on-women/2008/3/11/three-ways-to-get-better-sleep-and-improve-your-health.html
Exercise, nutritious diet important for expectant moms
Michele Armstrong didn’t plan on having a fourth child.
So it was a happy surprise for her, her husband and their three sons — ages 6, 8 and 10 — when Michele found out she was pregnant. She immediately began taking her prenatal vitamins, cut her caffeine consumption and gave up her beloved sushi. She’s been more conscious about getting fruits and vegetables into her diet. She exercises regularly and tries to walk at least 30 to 45 minutes four to five days a week.
At just 10 weeks, Michele is barely showing. But what she does now to take care of herself could make a world of difference for both her health and the health of her unborn baby as her pregnancy progresses.
“My other three, I exercised all the way to the end,” 36-year-old Michele said. “ ... It’s amazing.
You just have to be more conscious about everything.”
There are obvious things moms-to-be shouldn’t do — smoking, drinking alcohol or taking illegal drugs. Providing a healthy home for your baby as he or she develops in the womb, however, goes much further.
“Women get pregnant, and they think they can eat whatever they want,” said Dr. Trenace
Dubreuil, an obstetrician and gynecologist with Women’s Medical Center of Dothan. The whole “eating for two” mentality is probably one of the biggest misconceptions Dubreuil sees among her patients.
Yes, you’re eating for two. Yes, you’re going to be eating more daily calories. And, yes, your baby needs certain nutrients. It’s OK to reward yourself once in a while, but you’re not doing either you or your baby any good with those Big Macs and hot fudge sundaes.
Weight gain during pregnancy actually depends on a woman’s pre-pregnancy weight, Dubreuil said.
Women who are average weight should only gain about 30 pounds, while women who are underweight can gain up to 40 pounds, according to the American College of Obstetricians and Gynecologists. An overweight woman should not gain more than 15 to 25 pounds while pregnant. Women considered obese should gain about 15 pounds. Of course, a woman carrying twins would gain more — 35 to 45 pounds.
The risks increase during pregnancy for women who are overweight when they become pregnant. They may have problems with high blood pressure and gestational diabetes.
However, women shouldn’t be trying to lose weight while pregnant, Dubreuil said.
“We don’t want people on crazy diets,” she said.
Armstrong gained 40 pounds during each of her three pregnancies. Exercising throughout her pregnancy helped her get the weight off within two months of giving birth each time. But every pregnancy is different — Armstrong was nauseous in the early months of her three prior pregnancies but has not had any morning sickness during her current pregnancy.
She’s also not had a migraine since she found out she was pregnant. Armstrong took a daily medication for migraines, which she stopped immediately after learning of her pregnancy. And when she had the flu during a recent family vacation, she stayed in bed for days and relied on
Tylenol to get her through the body aches.
When her three other children are at school, Armstrong makes a point to rest. She doesn’t plan on having amniocentesis, a procedure to rule out genetic defects sometimes recommended for women who become pregnant after age 35.
“I just don’t think we would do anything different if we found out there were problems,”
Armstrong said. “We’re just hoping for a healthy baby.”
Source: http://www.dothaneagle.com/gulfcoasteast/dea/lifestyle.apx.-content-articles-DEA-2008-03-16-0001.html
So it was a happy surprise for her, her husband and their three sons — ages 6, 8 and 10 — when Michele found out she was pregnant. She immediately began taking her prenatal vitamins, cut her caffeine consumption and gave up her beloved sushi. She’s been more conscious about getting fruits and vegetables into her diet. She exercises regularly and tries to walk at least 30 to 45 minutes four to five days a week.
At just 10 weeks, Michele is barely showing. But what she does now to take care of herself could make a world of difference for both her health and the health of her unborn baby as her pregnancy progresses.
“My other three, I exercised all the way to the end,” 36-year-old Michele said. “ ... It’s amazing.
You just have to be more conscious about everything.”
There are obvious things moms-to-be shouldn’t do — smoking, drinking alcohol or taking illegal drugs. Providing a healthy home for your baby as he or she develops in the womb, however, goes much further.
“Women get pregnant, and they think they can eat whatever they want,” said Dr. Trenace
Dubreuil, an obstetrician and gynecologist with Women’s Medical Center of Dothan. The whole “eating for two” mentality is probably one of the biggest misconceptions Dubreuil sees among her patients.
Yes, you’re eating for two. Yes, you’re going to be eating more daily calories. And, yes, your baby needs certain nutrients. It’s OK to reward yourself once in a while, but you’re not doing either you or your baby any good with those Big Macs and hot fudge sundaes.
Weight gain during pregnancy actually depends on a woman’s pre-pregnancy weight, Dubreuil said.
Women who are average weight should only gain about 30 pounds, while women who are underweight can gain up to 40 pounds, according to the American College of Obstetricians and Gynecologists. An overweight woman should not gain more than 15 to 25 pounds while pregnant. Women considered obese should gain about 15 pounds. Of course, a woman carrying twins would gain more — 35 to 45 pounds.
The risks increase during pregnancy for women who are overweight when they become pregnant. They may have problems with high blood pressure and gestational diabetes.
However, women shouldn’t be trying to lose weight while pregnant, Dubreuil said.
“We don’t want people on crazy diets,” she said.
Armstrong gained 40 pounds during each of her three pregnancies. Exercising throughout her pregnancy helped her get the weight off within two months of giving birth each time. But every pregnancy is different — Armstrong was nauseous in the early months of her three prior pregnancies but has not had any morning sickness during her current pregnancy.
She’s also not had a migraine since she found out she was pregnant. Armstrong took a daily medication for migraines, which she stopped immediately after learning of her pregnancy. And when she had the flu during a recent family vacation, she stayed in bed for days and relied on
Tylenol to get her through the body aches.
When her three other children are at school, Armstrong makes a point to rest. She doesn’t plan on having amniocentesis, a procedure to rule out genetic defects sometimes recommended for women who become pregnant after age 35.
“I just don’t think we would do anything different if we found out there were problems,”
Armstrong said. “We’re just hoping for a healthy baby.”
Source: http://www.dothaneagle.com/gulfcoasteast/dea/lifestyle.apx.-content-articles-DEA-2008-03-16-0001.html
Monday, March 3, 2008
Weight loss for Women
Fed up of extra pounds of your body weight! Go for weight loss and live a healthy life! For weight loss you are required to make a consistent and rigid parameter related to your diet and whole day schedule. Set some goals for weight loss and then engage in meeting them. Your weight loss goals are supposed to be a part of your daily routine.
Attaining weight loss is not complicated if you pay close heed to some basic things like your diet and quantity of fat you daily consume. You can avail easy weight loss by eating less fat food and by keeping yourself away from junk food. Cut the quantity of sugar and fat in your food and add the quantity of fruits and vegetables. Drink more water whenever you are feeling hungry as it will reduce the feeling of being hungry. For weight loss you should try to eat food which contains less calories.
Weight loss is gradual process and also it takes time in getting perfect weight loss. You can also try to include habit of regular exercise. Exercise relieves your body nerves and provides soothing effect to your brain and body. It also burn calorie and thus leading to weight loss. Even in the place of exercise you can choose any activity which you enjoy doing. Before taking food eat a full plate of green salad and then go for food then definitely you will save yourself form excess eating. Hence by taking few steps you can easily attain your goal for weight loss. Try it now!
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Receipe for healthy Eating
Want to live healthy and fit life! Include healthy eating recipes in your regular diet! Healthy eating recipes assist in long term weight loss as well as keep you fit and healthy. There are many varieties of food which can be easily cooked as healthy eating recipes with a slight change and also without affecting its natural texture and taste.
Before deciding anything about healthy eating recipes you just need to see whether it includes all the required nutrients for health or not. Generally people have mindset that healthy eating recipes always include boiled French beans and green leafy salads. What you need to do for making healthy recipes is to reduce the quantity of fat and sugar. Try reducing sugar and sodium in your food gradually so that you will becomes habitual of taking less quantity without even affecting your taste.
Healthy eating recipes are made of healthy food nutrients such as whole wheat, brown rice, whole grain cereals and pasta. You can add these food nutrients to increase the taste of food without affecting the natural taste of recipes. Try cooking healthy eating recipes at low steam so that the texture of food should not get destroyed. Add lesser quantity of nuts in recipes as it contains high quantity of fat but it does not mean that remove it completely. Use only in minimal quantity for making healthy eating recipes. Now just take some simple measure while cooking recipes and cook healthy eating recipes for healthy and energetic body and mind!
Before deciding anything about healthy eating recipes you just need to see whether it includes all the required nutrients for health or not. Generally people have mindset that healthy eating recipes always include boiled French beans and green leafy salads. What you need to do for making healthy recipes is to reduce the quantity of fat and sugar. Try reducing sugar and sodium in your food gradually so that you will becomes habitual of taking less quantity without even affecting your taste.
Healthy eating recipes are made of healthy food nutrients such as whole wheat, brown rice, whole grain cereals and pasta. You can add these food nutrients to increase the taste of food without affecting the natural taste of recipes. Try cooking healthy eating recipes at low steam so that the texture of food should not get destroyed. Add lesser quantity of nuts in recipes as it contains high quantity of fat but it does not mean that remove it completely. Use only in minimal quantity for making healthy eating recipes. Now just take some simple measure while cooking recipes and cook healthy eating recipes for healthy and energetic body and mind!
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