PMS RELIEF

Up to 85 percent of women experience at least one symptom of premenstrual syndrome (PMS) every month. Although PMS cannot be cured, there are many lifestyle choices that can help reduce your symptoms and improve your quality of life. Start by keeping a diary to track your symptoms each month.  If you are overweight, try to lose some weight. Excess body weight has been shown to increase symptoms. Many women also benefit from boosting their calcium intake and reducing caffeine, refined sugar and sodium. Getting regular exercise can also help with mood-related symptoms.

FEELING SLUGGISH?

Although you can usually do a good cardio workout, sometimes you are just too tired. Most of us have experienced this. If you are struggling through a workout, try working at a lower speed or with a smaller incline for a five-minute period in the middle of your regular workout. This little break may help your workout feel less tiring, and still help your heart and blood vessels stay healthy.

TELEVISION AND EXERCISE

Did you know that by age 65, the average adult has spent the equivalent of nine years watching television?  Make your TV time work for you. Combine it with physical activity or stretching. Ideas include floor exercises (push-ups, sit-ups, etc.), stationary cycling or treadmill walking, working with hand weights, resistance bands or balls, or performing a series of upper- and lower-body stretches.

BUDDY UP FOR BETTER STRETCHING

When done properly, working with a partner can be a great way to stretch your muscles. A partner can often help you get a more complete stretch than you can get on your own.  A disadvantage is that the partner does not feel what you feel. To reduce the risk of injury, make sure that your partner stretches your muscles at a slow, steady pace and that you communicate with him or her. Stop immediately if you feel significant strain or pain.

IRRITABLE BOWEL SYNDROME

You might be surprised to know that irritable bowel syndrome (IBS) affects about 1 out of 10 people in the United States. The exact cause is not known.  Abdominal pain or discomfort is the key symptom of IBS. For persons with IBS, it is important to be aware of what factors “trigger” symptoms. For many, symptoms can be exacerbated or triggered by stress. IBS can often be managed with changes to a healthier lifestyle, or dietary changes such as modifying the consumption of “trigger” foods. Talk to your doctor if you have IBS symptoms.

EARLY CHILDHOOD OBESITY

Researchers from the National Institutes of Health measured children's height and weight at ages 2, 3, 4.5, 9, 11, and 12 years. They found that children who were overweight at least once from ages 2 - 4.5, were five times more likely to be overweight at age 12, than those who were not overweight at ages 2 - 4.5. Starting good habits early in life can help prevent childhood obesity.

WHOLE GRAINS: MORE THAN FIBER

The benefits from eating whole-grain foods go way beyond dietary fiber alone. Whole-grain foods, like whole-wheat bread, oatmeal and brown rice, are also rich in B vitamins, vitamin E, iron and antioxidants.
Most importantly, a diet rich in whole-grain foods has been linked to reducing the risk of diabetes and coronary heart disease, and helping with weight maintenance. According to the 2010 Dietary Guidelines for Americans, we should aim to eat at least half of our grains as whole grains.

ECONOMY, STRESS AND YOUR HEALTH – PART 1

As we recover from the Great Recession, money, work and the state of the economy continue to be the top sources of stress for most Americans, according to the American Psychological Association’s 2010 Stress in America survey. High levels of stress can lead to inflammation, contributing to increased risk for stroke, arthritis, type 2 diabetes and other health issues. During these economic times, it is important to find ways to manage your stress. Tune in tomorrow for tips to help you deal with stress.

PRE-EXERCISE EATING

Eating an easy-to-digest high-carbohydrate breakfast two to four hours before morning exercise is recommended because it will help restock liver glycogen stores after an overnight fast. Use these guidelines to design your meal or snack: enough fluid to keep you hydrated, low in fat and fiber, high in carbohydrates, and moderate in protein. Select foods familiar to you. However, eating prior to exercise does not work for everyone; be sure to do what works best for you.

BREAST CANCER AND WEIGHT CONTROL

Research has found that women who steadily gain weight through adulthood increase their risk for breast cancer after menopause.
Minimize your risk. Choose healthful foods, participate in regular exercise and maintain a healthy weight into your golden years.

LOW-FAT BROWNIES

Bake sale coming up? Consider modifying your traditional brownie mix recipe a bit.  To make it a healthier dessert, omit the oil, double the water, use two egg whites in place of each egg, and add 1 teaspoon of vanilla extract. Your brownies will remain moist and chewy, you'll save about 15 grams of fat per tablespoon of oil omitted, and you’ll reduce the cholesterol by removing the egg yolks. Enjoy, but don't forget, reduced fat doesn’t mean calorie free; portion size still matters.

EXERCISE FOR GOOD HEALTH

Current guidelines say that, for health benefits, we should aim for a minimum of 150 minutes of moderate activity or 75 minutes of vigorous activity each week. You can also combine moderate and vigorous activities. If this is too much for you right now, consider starting with shorter bouts, such as 10 minutes and work your way up. Do a little more each time. Once you feel comfortable, do it more often.
Every little bit can make a difference in your health!

FRISBEE FOR FITNESS

Have you ever sent a Frisbee, one of those big flying plastic discs, arching through the sky? If not, give it a try!  Frisbee is a great form of exercise. It is also a social activity that can be played by two people or by 20.  It can be done anywhere (beach, park, back yard, indoor gym), and is easy to learn.  Young and old alike can enjoy this simple and inexpensive activity.  The cost of a Frisbee is usually $5 to $15.

AIM FOR BALANCE WHEN EATING OUT

Do you find it a challenge to eat healthfully when dining out? For many of us, it’s a chance to indulge ourselves a bit. But, you can enjoy a meal in almost any restaurant and still keep healthful eating in mind. Start by going easy on the pre-meal snacks, like heavy appetizers, bread dipped in olive oil and chips. Order salad dressings on the side and for your main course, look for menu items that are baked, broiled, grilled, roasted or steamed. Consider sharing an entrée with a friend or family member. This can also be good for your budget.

IT'S NATIONAL DONATE LIFE MONTH

Did you know that one organ donor can save up to eight lives?
Currently more than 86 million people in the United States have signed up to be a donor. Consider joining them to help reach the goal of 100 million designated donors. Become an organ, tissue or marrow donor and give the extraordinary gift of life. To learn more, visit www.organdonor.gov.