Health Tips: What are some tips to help you get moving?

Fit it into a busy schedule

• If you can't set aside one block of time, do short activities throughout the day, such as three 10-minute walks.

• Create opportunities for activity. Try parking your car farther away from where you are headed. If you ride the bus or train, get off one or two stops early and walk.

• Walk or bike to work or to the store.

• Use stairs instead of the elevator or escalator.

• Take breaks at work to stretch or take quick walks, or do something active with coworkers at lunch.

• Walk while you talk, if you're using a cellphone or cordless phone.

• Doing yard work or household chores counts as physical activity. Turn on some upbeat music to help you do chores faster and speed up your heart rate.

Make it fun

• Choose activities that you enjoy.

• Vary your activities, so you don't get bored. For instance, use different jogging, walking, or biking paths. Or bike one day, and jog the next.

• Reward yourself when you achieve your weekly goals. For instance, reward yourself by going to a movie.

• If you have children, make time to play with them outside. Set a good example!

• Plan active vacations that will keep you moving, such as taking tours and sightseeing on foot.

Make it social

• Join a hiking or running club.

• Go dancing with your partner or friends.

• Turn activities into social occasions — for example, go to a movie after you and a friend work out.

Overcome challenges

• Don't let cold weather keep you on the couch. You can find activities to do in the winter, such as indoor fitness classes or exercising to a workout video.

• If you live in a neighborhood where it is unsafe to be active outdoors, contact your local recreational center or church to see if they have indoor activity programs that you can join. You can also find ways to be active at home. For instance, you can do push-ups or lift hand weights. If you don't have hand weights, you can use canned foods or bottles filled with water or sand.

Don't expect to notice body changes right away. It can take weeks or months before you notice some of the changes from being physically active, such as weight loss. And keep in mind, many benefits of physical activity are happening inside you and you cannot see them.

Health Tip of the Day: Get Ready for Cardiac Rehab

1. 
   A cardiac rehabilitation program teaches you how to lead a heart-healthy lifestyle, covering topics from fitness to food.
   
   The American Council on Exercise says here's what to expect from a cardiac rehab program:
   
   •First, you'll talk to the staff about your medical history, current medications, y...
   

   our lifestyle and your goals for the program.
   •The staff should devise a personal treatment and exercise plan.
   •During actual rehab visits, you'll probably weigh yourself, then exercise while hooked up to a device that records your heart activity.
   •Your program may include aerobic, flexibility and strengthening exercises.
   •The program also may cover how to make healthy food choices, manage your health and deal with the emotional issues associated with a heart co

   
   
   
   
   

   
   

   
   The American Council on Exercise® is a nonprofit organization committed to enriching quality of life through safe and effective exercise and physical activity. As America’s Authority on Fitness, ACE protects all segments of society against ineffective fitness products, programs and trends through its ongoing public education, outreach and research. ACE further protects the public by setting certification and continuing education standards for fitness professionals. Please visit www.www.acefitness.org

Health Tip: Exercising With Diabetes

Becoming active and exercising daily benefits almost anyone -- even those with a chronic health condition. But you should always get your doctor's approval.

The American Diabetes Association offers these suggestions for diabetics who want to start an exercise program:

• Choose favorite activities, making sure they're easy to fit into your day.
• Set small goals and start gradually. Schedule a number of 10-minute mini-workouts throughout your day, instead of one long workout.
• Find an exercise buddy to help motivate you.
• Set specific, realistic goals. Be sure to write them down.

For more information about the American Diabetes Association, please visit www.diabetes.org

 

Tips for Talking To Your Doctor About Heart Disease

 

Why should I talk to my health care provider about heart disease?

Many women and even their doctors think of heart disease is a man's problem, but heart disease is the #1 killer of women. It is important for every woman, together with her health care provider(s), to address her risk for heart disease. This begins with a frank conversation about your risk level and steps you should be taking to prevent future heart problems.

What is the best way to talk to my health care provider about heart disease?

All women need to take an active role in their health care. Forming a good partnership with your health care provider is a great place to start. Good partnerships depend on good communication. You will get more out of each visit with your provider, and help your provider to give you the best possible care, if you learn how to talk about any symptoms you might be having, as well as your lifestyle. Here are some tips to help you better communicate with your provider.

• Be prepared. Prepare some key items in advance of your appointment, including: a list of your concerns and questions; a diary of your symptoms (if you have any), and a list of any medications that you are taking, including over-the-counter drugs. You can even bring all of your medications with you. Also make a note of any past illnesses, surgeries, and treatments, including mental health treatment.
• Tell your story. Your doctor will ask you about your lifestyle and habits, such as diet, exercise, smoking, and other issues related to heart and be honest. Be sure to mention if you have a history of high blood pressure or cholesterol, or if anyone in your family has had a heart attack, stroke, or heart disease, and how old they were when it was diagnosed. If you are having symptoms, tell your provider when they began, how often they occur, and whether they are getting better, worse, or staying the same.
• Take notes. This will help you to remember what your doctor tells you; if you're unsure of the meaning or spelling of some words, ask your doctor to explain or to write them down so you can look them up later. You can also use your note pad to write down questions as you think of them.
• Ask questions. Your doctor may order tests to assess your risk or symptoms, and then recommend certain lifestyle changes or specific treatments. Make sure that you fully understand any tests ordered or treatments prescribed. Keep in mind that there are no questions that you might have is important when it comes to your heart health.
• Speak up for yourself. If you feel that your doctor has not fully answered your questions or addressed your symptoms, be sure to say so. Also tell your doctor if a prescribed treatment is not working for you or you are having side effects. Your healthcare provider may prescribe a different treatment or a different dose of the same medication that could work better for you.

What types of questions might I ask about my heart health?

Here are some helpful questions that you can ask your health care provider about heart health:

• What are my personal risk factors for heart disease?
• What effect does menopause have on my heart disease risk or my ability to detect symptoms?
• What is a healthy weight and physical activity level for me?
• Are my blood pressure and cholesterol levels where should they be?
• Am I at risk for diabetes?
• What else can I do to lower my risk of heart disease?
• Do I need to undergo any diagnostic tests or procedures to determine my risk for heart disease?
•   What information can I expect to get from these tests or procedures?
• Are there any risks involved in these diagnostic tests or procedures?
• Is there any special preparation (such as fasting) before having the diagnostic test or procedure?
•   Are there any risks to NOT having the test or procedure?
• If medication is prescribed: why was it prescribed? How much and how often do I take it?
• What are the common side effects associated with this medication?
• Do I need to avoid any other medications, food or activities while taking this?
• Are there generic alternatives and are they right for me?
• When do I need to follow-up with you to make sure the medications and/or lifestyle changes are working?
• Based on what I have told you, do you believe that my symptoms are caused by heart disease? If so, what are the long-term repercussions?
•   Where else can I go for more information about heart disease?

Please visit www.hearthealthywomen.org. for more research about have an healthy heart.

CALL TO ACTION: Never been diagnosed with breast cancer? We need your help!

We need women ages 40 to 65, WITHOUT a personal history of breast cancer, who live ANYWHERE in the United States to participate in a breast cancer study focused on the environment. Studies have shown that postmenopausal women who have dense breast tissue (which appears white on a mammogram) are 3-6 times more likely to be diagnosed with breast cancer than those with less dense breast tissue. A woman's breast density is influenced by her genetics, but is also affected by her reproductive and lifestyle choices. Environmental factors may play a role as well. Researchers believe that cadmium, a heavy metal that occurs naturally in the earth's crust, could have an impact on breast density. Cigarette smoke contains cadmium; so can food and water. For most people, food and cigarette smoke are the largest potential sources of cadmium exposure. The researchers for this study want to see if there is a relationship between a woman's cadmium levels (which can be measured in urine) and her breast density. Please read on to learn more about what's involved and who can participate. If this study isn't right for you, please pass it on! You can help us reach as many eligible women as possible!

What's the study about? The purpose of this study is to investigate whether cadmium, a heavy metal found in the environment, is related to breast density. The researchers will analyze urine samples from participants and measure the amount of cadmium, as well as other heavy metals. The researchers will also review recent mammography reports from participants to collect data on breast density. Participating women also have the option to provide a saliva sample. The saliva samples will be stored for future DNA studies (for example, to better understand how genetics is related to breast density and measured levels of cadmium). What's involved? If you sign up for the Environmental Exposures and Breast Density study, the research team will contact you by Email to confirm that you are eligible for the study. If you decide to participate in the study, you will be asked to do the following: • Sign and initial the consent form. • Obtain a copy of the mammography report, also called a radiology report, from your most recent mammogram. • Complete a health and lifestyle survey. • Provide a urine sample; the research team will mail the urine collection kit to you. • Provide a saliva sample; the research team will mail the saliva collection kit to you (optional). • Return all of the items to the research team by mail, at no cost to you. THIS STUDY IS OPEN TO WOMEN WHO RECENTLY HAD A MAMMOGRAM. WE ARE NOT ADVISING WOMEN TO HAVE A MAMMOGRAM ONLY SO THAT THEY CAN TAKE PART IN THIS STUDY. Who is conducting the study? Polly Newcomb, PhD, University of Wisconsin Carbone Cancer Center, Madison, Wisconsin, and Fred Hutchinson Cancer Research Center, Seattle, Washington Where? Anywhere in the United States; all necessary participation is handled through the US mail. Who can participate? You can sign up for the Environmental Exposure and Breast Density study if you meet ALL of these MAIN criteria: • You are a woman between the ages of 40-65, • You had a mammogram within the past 18 months, • You do not have a personal history of breast cancer, • You do not have a personal history of ANY cancer that was treated with chemotherapy, • You have never had a breast reduction or breast implants, • You live in the United States. Signing up for the study is voluntary and none of the information on the RSVP form is stored. After you respond, the research team will contact you by email to ask additional questions to be sure that the study is a good fit for you. For more information and sign up for this breast cancer research study- please visit http://www.armyofwomen.org/

'Tis the season for holiday stress. Learn why taking time for yourself is good for your health and your sanity

 

 

Your mental health is very important. You will not have a healthy body if you don't also take care of your mind. People depend on you. It's important for you to take care of yourself so that you can do the important things in life — whether it's working, learning, taking care of your family, volunteering, enjoying the outdoors, or whatever is important to you.

Good mental health helps you enjoy life and cope with problems. It offers a feeling of well-being and inner strength. Just as you take care of your body by eating right and exercising, you can do things to protect your mental health. In fact, eating right and exercising can help maintain good mental health. You don't automatically have good mental health just because you don't have mental health illness. You have to work to keep your mind healthy.

Nutrition and mental health

The food you eat can have a direct effect on your energy level, physical health, and mood. A "healthy diet" is one that has enough of each essential nutrient, contains many foods from all of the basic food groups, provides the right amount of calories to maintain a healthy weight, and does not have too much fat, sugar, salt, or alcohol.

By choosing foods that can give you steady energy, you can help your body stay healthy. This may also help your mind feel good. The same diet doesn't work for every person. In order to find the best foods that are right for you, talk to your health care professional.

Some vitamins and minerals may help with the symptoms of depression. Experts are looking into how a lack of some nutrients — including folate, vitamin B₁₂, calcium, iron, selenium, zinc, and omega-3 — may contribute to depression in new mothers. Ask your doctor or another health care professional for more information.

Exercise and mental health

 

Regular physical activity is important to the physical and mental health of almost everyone, including older adults. Being physically active can help you continue to do the things you enjoy and stay independent as you age. Regular physical activity over long periods of time can produce long-term health benefits. That's why health experts say that everyone should be active every day to maintain their health.

If you are diagnosed with depression or anxiety, your doctor may tell you to exercise in addition to taking any medications or receiving counseling. This is because exercise has been shown to help with the symptoms of depression and anxiety. Your body makes certain chemicals, called endorphins, before and after you work out. They relieve stress and improve your mood. Exercise can also slow or stop weight gain, which is a common side effect of some medications used to treat mental health disorders.

Sleep and mental health

Your mind and body will feel better if you sleep well. Your body needs time every day to rest and heal. If you often have trouble sleeping — either falling asleep, or waking during the night and being unable to get back to sleep — one or several of the following ideas might be helpful to you:

·         Go to bed at the same time every night and get up at the same time every morning. Avoid "sleeping in" (sleeping much later than your usual time for getting up). It will make you feel worse.

·         Establish a bedtime "ritual" by doing the same things every night for an hour or two before bedtime so your body knows when it is time to go to sleep.

·         Avoid caffeine, nicotine, and alcohol.

·         Eat on a regular schedule and avoid a heavy meal prior to going to bed. Don't skip any meals.

·         Eat plenty of dairy foods and dark green leafy vegetables.

·         Exercise daily, but avoid strenuous or invigorating activity before going to bed.

·         Play soothing music on a tape or CD that shuts off automatically after you are in bed.

·         Try a turkey sandwich and a glass of milk before bedtime to make you feel drowsy.

·         Try having a small snack before you go to bed, something like a piece of fruit and a piece of cheese, so you don't wake up hungry in the middle of the night. Have a similar small snack if you awaken in the middle of the night.

·         Take a warm bath or shower before going to bed.

·         Place a drop of lavender oil on your pillow.

·         Drink a cup of herbal chamomile tea before going to bed.

You need to see your doctor if:

·         You often have difficulty sleeping and the solutions listed above are not working for you

·         You awaken during the night gasping for breath

·         Your partner says that your breathing stops when you are sleeping

·         You snore loudly

·         You wake up feeling like you haven't been asleep

·         You fall asleep often during the day

Stress and mental health

Stress can happen for many reasons. Stress can be brought about by a traumatic accident, death, or emergency situation. Stress can also be a side effect of a serious illness or disease.

There is also stress associated with daily life, the workplace, and family responsibilities. It's hard to stay calm and relaxed in our hectic lives. As women, we have many roles: spouse, mother, caregiver, friend, and/or worker. With all we have going on in our lives, it seems almost impossible to find ways to de-stress. But it's important to find those ways. Your health depends on it.

Common symptoms include:

·         Headache

·         Sleep disorders

·         Difficulty concentrating

·         Short-temper

·         Upset stomach

·         Job dissatisfaction

·         Low morale

·         Depression

·         Anxiety

Remember to always make time for you. It's important to care for yourself. Think of this as an order from your doctor, so you don't feel guilty! No matter how busy you are, you can try to set aside at least 15 minutes each day in your schedule to do something for yourself, like taking a bubble bath, going for a walk, or calling a friend.

For more information about mental illness, please visit

Connect with other organizations

• American Psychological Association
  http://apa.org/
• Mental Health America
  http://www.nmha.org/
• National Alliance on Mental Illness
  http://www.nami.org/
• National Institute of Mental Health Information Center, NIH
  http://www.nimh.nih.gov/publicat/index.cfm
• Substance Abuse and Mental Health Services Administration

 

Women’s Health Assures Women Vets: VA is The Right Place

New public service announcement reminds women Veterans that VA is ready to serve them. Too many women Veterans are unaware VA offers high quality women’s health care. VA’s Women’s Health Services intends to change that.

 

A new public service announcement lets women Veterans know they've come to "The Right Place" when seeking VA health care.

Many of the 1.8 million women Veterans in the United States are unaware that VA offers high quality women’s health care. VA’s Women’s Health Services office intends to change that and has developed a public service announcement (PSA) to let women Veterans know VA is the right place for them.

The 30-second PSA encourages viewers to rethink their assumption that returning Veterans are male and reminds them that women Veterans are coming home, separating from service, or returning to Guard or Reserve status. Most importantly, it sends a clear message to women Veterans that VA is ready to serve them. Click to watch the PSA.