Postmenopausal bleeding is caused by endometrial cancer only 9% of the time, but 91% of women with endometrial cancer have postmenopausal bleeding. For this reason, it’s always important that women have any unusual or postmenopausal bleeding checked by a doctor to rule out endometrial cancer. An ultrasound and biopsy are typically recommended to determine what is causing the bleeding. (Locked) More »
The daily calcium recommendations are 1,000 milligrams a day for women under 50, and 1,500 milligrams a day for women 51 and older. Oddly enough, these are the same requirements for men, who are much less prone to osteoporosis than women. But the recommendation takes into account the fact that women are smaller than men. Thus the amount of daily calcium is greater for women on a proportional basis.
Some fat is an important part of your diet; fat is part of every cell. It maintains skin and hair; stores and transports fat-soluble vitamins A, D, E and K; keeps you warm; and protects your internal organs. It even helps your mental processes—not surprising given that fat comprises about 60 percent of your brain. But many women consume too much fat. The American Heart Association (AHA) recommends that you keep your total fat intake between 25 and 35 percent of your total calories.
Salads can be a great source of nutrients while being low in saturated fat and simple carbohydrates. The key word is "can." Too many times I see individuals pass up perfectly healthy sandwiches and entrees, opting instead for a salad drenched in dressing, bacon bits, and croutons. These items, loaded with fat and calories while scant on nutrients, will not only sabotage a diet but will often fail to make you full.
The average woman should get 10 to 35 percent of her daily calories from protein. Protein helps prevent muscle tissue from breaking down and repairs body tissues. Sources of animal proteins include meat, fish, poultry, eggs, milk and cheese. Vegetable proteins include dried beans and peas, peanut butter, nuts, bread and cereal. (A three-ounce serving of cooked chicken contains about 21 grams of protein.)
You know it's easier to fall off the healthy-eating wagon when the person across the table from you is going whole-hog on mozzarella sticks, but science still felt the need to study this. And evidence presented at the 2013 Agricultural and Applied Economic Associations annual meeting backs you up: In the study, people made similar dining choices as their companions did, possibly because we simply want to fit in. Not all eating partners make a bad influence, though. The report further speculates that if you're eating with a health-conscious person, you may be more likely to order something more nutritious as well.
Stress can wreak serious havoc on our bodies, but we actually need stress to a certain extent. For example, if we were running from a bear, we would need our stress response to kick in full force. We would start breathing faster, sending more oxygen to muscles to fuel movement, then our bodies would release stress hormones from our adrenal glands (cortisol) to heighten our focus by tapping into energy reserves for fuel so we could flee the danger. Cortisol isn’t always the bad guy, but when this response is high and chronic it tells your body to eat more than it “needs” because it’s thinking much more about survival, not stress over a work deadline or relationship woe. Cortisol is needed, but high levels of cortisol over time will contribute to those mentioned health impacts, especially abdominal weight gain! The problem is when we’re actually not in danger and our bodies are living in this state chronically. THIS is the magic piece of the puzzle – learning how we can turn off that heightened stress response when it’s not needed.
To many women, the word diet implies two things that are notorious saboteurs: deprivation and an end-date. Whether it's the grapefruit diet, Atkins, or some other fad diet in the latest fashion magazine (that's why they're fashion magazines, not health magazines), diets require deprivation. They force the follower to give up enjoyable foods, endure intense hunger or some combination of the two, which usually leads to intense cravings and even more intense binges.
Yes, regular weight training will result in increased muscle mass. However, there is a certain type of training necessary to achieve these gains in size, training that involves heavy resistance and volume. By keeping the weight at about 40 to 50% of maximum effort and increasing repetitions for a cardiovascular effect, you will notice tone, not bulk.
The overall effect is a tighter, more toned physique, but body weight could stay the same or even increase. Therefore, the obsession with numbers on a scale is unfounded; one can greatly improve appearance, enhance fitness levels, and eliminate unwanted fat all while maintaining a constant weight. Focus instead on a combination of body fat measurements in trouble spots and the image in the mirror.