Posts Tagged ‘Womens Health’

The “Bloat” on Sodium

Thursday, February 21st, 2013

Salt has received a bad rap. Or has it? The American Heart Association and 2010 Dietary Guidelines for Americans recommend reducing your sodium intake to less than 2300 mg per day. For high risk populations and individuals over 51 years of age, a further reduction to less than 1500 mg per day is recommended. Do you know how much sodium is in a single teaspoon of salt? (2325 mg of sodium per teaspoon) How much sodium does an American actually consumer per day? (Approximately 3436mg per day)

However, research studies are ambiguous regarding whether sodium is detrimental to our health. Experts cannot even fully agree whether we actually need to be so restrictive. A few studies suggest that limiting sodium in the diet helps reduce high blood pressure and risk for cardiovascular disease. What should we believe or even practice?

First and foremost, higher sodium products are more processed; therefore, the nutritional content is compromised. Although sodium accentuates the flavor of foods, other spices can be even more flavorful and provide health promoting phytochemicals in the diet. Sodium content is also very high in processed meats, which should be avoided according the American Institute for Cancer Research (AICR). Furthermore, sodium displaces potassium in processed products, reducing a valuable dietary mineral that is healthful. The DASH (Dietary Approaches to Stop Hypertension) diet promotes a diet rich in calcium, magnesium and potassium for management of blood pressure. These blood pressure lowering minerals are provided by eating a diet rich in fruits, vegetables, low-fat dairy and lean protein.

Although sodium is an essential electrolyte (mineral) needed by the body, it is not one we need in large amounts. There is no health advantage to extra sodium or salt. If you are an avid exerciser though, then you may need a bit more than the average person. For the average person, it would not be harmful to follow the current recommendations. Your diet will be more healthful by selecting lower sodium foods, such as fresh fruits, vegetables, and lean meats.

For sodium sensitive individuals (like myself), it is imperative that you follow the guidelines to reduce your bloat and control your blood pressure. High blood pressure or hypertension is a silent killer affecting 1 out of every 3 Americans, while prehypertension (precursor or warning sign) affects close to another 30% of Americans. The CDC reports that following the sodium guidelines would reduce the incidence of hypertension and subsequent annual health care dollars spent on treating it. Isn’t watching your sodium intake worth it?

-Larissa Brophy, MS, RD, LD

Source

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Happy Heart Health Month 2013!

Friday, February 8th, 2013

It is February again, which means it is time to remind you about your heart health. Heart disease is still the leading cause of death for both men and women. Hopefully, everyone wore their red on February 1st in support the women’s heart health initiative. I am, however, going to focus on overall hearth health for EVERYONE.

Your lifestyle is important to prevent heart disease as well as control it. Here are recommendations from the Centers for Disease Prevention and Control (CDC):

1)      Eat a heart healthy diet

2)      Maintain a healthy weight

3)      Exercise regularly

  1. Goal is 30 minutes 5x week
  2. Include strength training 2 to 3 times per week
  3. Work on flexibility everyday

4)      Know your numbers

  1. Monitor your blood pressure
  2. Have your cholesterol checked yearly
  3. Manage your diabetes

5)      Use alcohol in moderation

  1. Women: Up to 1 drink per day
  2. Men: Up to 2 drinks per day
  3. One drink = 12 ounces of beer, 5 ounces of wine, or 1.5 ounce of 80 proof hard liquor

 

What is not included on the list and just as important is stress management. When stress levels are consistently high, it can take a toll on your heart health. Remember, exercise is a great stress reducer and helps strengthen your heart while lowering blood pressure.

 

Stay tuned….my next few blogs will cover the components of a heart healthy diet. Until then, I strongly encourage you to take a few minutes this month to improve your heart health. Make an appointment with your physician to have your numbers checked, try a heart healthy food, or take a walk a few times per week.  Remember, it is one step at a time….

-Larissa Brophy, MS, RD, LD

source 

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Smart Eating Tips for Summertime!

Wednesday, June 27th, 2012

The summer presents many opportunities for day outings and far away travels. As you prepare for a short or long trip, you may pack toiletries, clothes, and other essentials. But do you give any thoughts to food and snacks? What about when you go to a party or BBQ? As a dietitian, I am always thinking about healthy food and snacks. I suspect you are thinking, but why? I find food on the go to be more expensive, conducive to poor choices and mindless eating, and causes mere stress to figure out where all five of my family members will agree to eat. Whether you are staying locally or traveling afar, here are some quick tips to get you on your healthy food way. (more…)

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For Healthy Eating, Bitter Is Better

Thursday, June 21st, 2012

As someone who develops new food products, I’ve been a professional taster for 16 years. I love my job, but I’m constantly frustrated by the unwillingness of most Americans to try foods that challenge their palates.

[FOOD1]Getty ImagesIt can take five to 10 attempts before you reach the point where you don’t reject a new food outright.

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It’s July: Get a Workout at the Pool!

Monday, July 4th, 2011

by Kendra Dickey (Otterbein Exercise Physiology Intern)

Want to lose weight while having fun and without breaking a sweat? Hop in the pool! You can get a great cardiovascular workout while also working out your major muscle groups to tone up those trouble spots. There are many benefits to water aerobics; it will improve core strength and endurance, cardiovascular health, and flexibility. It’s low impact so it’s easy on the joints, which is great for people with arthritis, joint replacements, and even pregnant women. On top of all that it’s just plain fun! Who doesn’t want to get a great workout in that’s enjoyable, burns a ton of calories, and keeps your body cool the whole time you’re working out?

When starting water aerobics, there are a few things to remember. First, make sure there is enough space for you to fully perform the exercises. Second, properly stretch before and after your workout. Third, always wear sunscreen if you’re at an outdoor pool. And, fourth, stay hydrated! When you’re in the water it’s easy to forget to drink water because it gives your body the impression that you are staying hydrated and obviously this isn’t the case. Keep a water bottle near and take sips on it consistently so you steer clear from dehydration in the summer heat.

There are a variety of exercises you can do in the water from swimming laps, treading water, or different water aerobics exercises. For a great total body workout choose a combination of all three to get maximum results! To begin your pool workout warm-up by getting your heart rate up slightly. You can do this by casually swimming laps or treading water for 5-10 minutes. For an endurance type workout stay with a mix of laps and treading water; using different swim strokes can also amp up your workout such as breaststroke, backstroke, butterfly, or freestyle. Great sample workouts for beginners through advanced swimmers can be found online. For a more total body workout try various land exercises, but in the water! Things such as high knees, butt kicks, front and back crunches, and even leg lifts can be done in the water. Doing these regular exercises in the water will give you extra resistance, and for some you’ll have to keep yourself afloat which creates a more intense workout. Form is really important when executing exercises in the water so watching a video clip or reading about a specific exercise is your best bet for performing them right and getting the best results. Some sample water exercises can be found at the YouTube channel Basic Aqua Fitness and Pool Workouts.

So if you’re just hanging out by the pool this summer, why not jump in and get a great workout too! There are so many different exercise options to choose from that you won’t have a problem or an excuse not to get in the water and workout.

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How to be a Sleeping Beauty

Wednesday, June 29th, 2011

A common problem that I have never encountered is insomnia. As soon as my head hits that pillow I am out for a solid 10 hours (or more) if I don’t set an alarm.  I know; I am one lucky girl! But maybe it’s not all chocked up to luck? Maybe it has more to do with the lifestyle then people realize.

Statistics show that nearly 74% of Americans have problems sleeping, and the average adult gets less than 6 1/2 hours of sleep a night.  When looking further into this, I discovered that there are several factors or inhibitors that happen during the course of a day that can impact your sleep cycles and even the length of sleep you get a night.

It turns out exercising can have a big impact on how well and how long you sleep. Working out has been shown to help you fall asleep faster and stay asleep longer.  This makes total sense to me because I work out at a minimum of 1-2 hours, 4-5 days a week, and sleep has never been a problem.  Studies have proven that exercise has a direct impact on sleep. On average, people that exercise will get in a full night uninterrupted sleep and go through all 5 cycles of sleep.  However… and this is a BIGGY… exercising close to bedtime will speed up the heart rate and metabolism which in turn increases brain activity and can cause you to have a really hard time falling asleep. So if you are going to use exercise as a way to help you fall asleep, but sure to get it in at least 3 hours prior to going to sleep.

Keep in mind, everyone’s different. For some people, late-day exercise isn’t a problem. It may require some trial and error to see how working out affects the quality of your sleep. Without making any other changes that are likely to affect your sleep, take notes on how well you sleep after working out at different times. This can help you determine the time of day that’s best for your workout and the least disruptive to your sleep.

I am not claiming that exercise is the cure-all answer for insomniacs, but it is worth a shot! There are so many other benefits to being active, even if it doesn’t help you sleep better, it’s helping your body in a multitude of ways.  If you are not seeing sleep quality or quantity increase with exercise you may need to look into some other possible culprits.  Diet, caffeine consumptions, certain drugs, alcohol, stress level, smoking, and even age all have been correlated to insomnia.

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A Sports Bra For All! – Part Two

Friday, April 23rd, 2010

From last post you learned how to find the right size for your sports bra. Now that you have your size, you need to decide which style is best. There are three basic sports bra construction styles:

  1. Compression Sports Bras (the one piece style that you pull on over your head) are the most popular style. This bra compresses against your chest allowing for minimal or no-bounce movement. This style is most suited for women with small to medium sized breasts (A-B cups). These tend to come in general sizes, such as small, medium, large vs. band/cup sizes.
  2. Encapsulated or Natural-Shaping Sports Bras are best suited for larger busted women, usually a C-cup or higher. These look more like a normal bra with fasteners in the front or back and may have underwire. This style encapsulates each breast in an individual cup. The encapsulated sports bra is the best choice for larger-breasted women (C-cup and up) or plus sized women.
  3. Compression/Encapsulation Sports Bras are a combination of the previous two bras. They encapsulate and compress the breast tissue against the chest. They can be pulled over the head or closed with fasteners. This style is ideal for women with medium to large breasts, usually C through DD cups.

Finding the Right Fit:

  • The straps fit snug against the skin, but aren’t so tight that they dig in. You should be able to slide two fingers underneath—from the front to the back of the straps with ease.
  • The band lies snug and flat against around the front, sides, and back of your ribcage. It should not ride up. You should be able to slide one finger easily under the band.
  • Your breasts fit within the cups. In other words, any bulging from the top or sides is an indication that the cup size is too small.
  • The fabric does not gather or bunch in the cup, especially on top. Excess fabric is an indication that the cup is too big and will not provide adequate support. This can also cause chafing during activity.

A few more construction details to consider:

  • Moisture-wicking fabrics, such as Dri-FIT and CoolMax, pull sweat away from the body to keep you dry and minimize chafing. Minimal seams or covered seams, especially in the cups also prevent irritation.
  • Deep armholes allow for range of motion and minimal chafing.

You’ve found a bra that fits your requirements, but you’re not done yet. Test it out in the fitting room. Do jumping jacks or jog in place to make certain the bra provides control, support, and comfort without rubbing you the wrong way.

The sports bra should be an integral part of every woman’s workout wardrobe. While finding the right one can take time, you’ll be amazed how much better you will feel while exercising once you do!

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A Sports Bra For All! – Part One

Tuesday, April 20th, 2010

Did you know your bra can actually dictate the tone of your workout? The wrong fit can be just the excuse you need to cut out of your run early, while complete comfort can keep you going long and strong. 

Exercising in the wrong bra can lead to more than discomfort. A number of issues can occur, including sagging, tension or pain in the arms and shoulders and restricted breathing.

Studies have shown 75% of women are wearing the wrong size sports bra.  To ensure a good fit, many department stores offer free fitting. Or you can always take your own measurements.  Below are steps to figure out your proper bra size.

  1. Wear a normal (non-padded) bra, not a sports bra, when taking your measurements and use a tailors or cloth measuring tape.
  2. Bust measurement: Measure the fullest part of your chest by loosely wrapping the tape measure around your bust, making sure the tape is straight front to back. Once you get a number, round up to the nearest whole number if necessary. (For example, if your bust measured 38.5”, round to 39”.)
  3. Band measurement: Measure your ribcage just under your breasts, making sure the tape is snug (not tight) and not lower in the back than the front. Add 3 inches to this measurement. If this number is odd, you need to add 1 more inch to make it an even number. (For example, if your band measured 32 inches, add 3 to get 35; because it’s an odd number, you’d add a 1 to get 36 inches.)
  4. Cup size: Subtract your band measurement (step 3) from your bust measurement (step 2). Use the chart below to determine which letter is your cup size. (Using the same example above, you’d subtract 39-36 to get 3 inches, which is a C cup, according to the chart.)
Bust – Band difference Cup Size
1/2″ AA
1″ A
2″ B
3″ C
4″ D
5″ DD or E
6″ F
7″ G

5. Put your band size with your cup size and you have your bra size. (In this example, the bra size is 36C.)

Next post I’ll let you know the different kinds of sports bras you can buy and how to know which one is best for you.

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