The Top 15 Vitamins For Women

1.    Vitamin A

Vitamin A is known to have many beneficial properties for women.

Benefits
•    Vitamin A has anti oxidant properties
•    This vitamin helps to rebuild and strengthen the bones, skin, soft tissues, teeth and mucous membranes
•    Eye sight is improved
•    Aging process is slowed down
•    Immune system is boosted
Fruits and vegetables rich in vitamin A are:
•    Spinach
•    Whole eggs
•    Liver
•    Milk
•    Papaya
•    Red peppers
•    Kale
•    Peach
•    Fortified cereals
These amongst others should be made a part of one’s daily or weekly diet.

2.    Vitamin D

This vitamin is a fat soluble vitamin that is obtained mainly from sunlight as well as certain types of food items like:
•    Fatty fish
•    Milk
•    Eggs
•    Liver

Benefits

•    It is known to activate calcium and phosphorus which are the minerals required to keep the bone strong
•    The risk of multiple sclerosis is reduced
•    Cancer, rheumatoid arthritis and other ailments like depression are resolved by stepping up the dosage of vitamin D
•    It is known to reduce the symptoms of PMS
One should increase their exposure to the sunlight daily in order to prevent bone diseases like osteoporosis.

3.    Vitamin K

This vitamin is known to play a major role in the human body in different ways.

4.    Vitamin B6

Vitamin B6 is also known as pyridoxine and it is known to promote many vital functions of the body:

Benefits
•    It helps one to enjoy a healthy immune system
•    It helps to produce particular hormones and brain chemicals which in turn can help reduce depression, memory loss and heart diseases
•    It can even help to maintain the blood sugar levels
•    Pregnant women need to have vitamin B6 whose lack of presence can lead to anemia and morning sickness
There are many food groups that one can take up to increase the level of this vitamin in their system:
•    Meats
•    Bananas
•    Beans
•    Oatmeal
•    Seeds
•    Fortified cereals
•    Avocado
•    Fish

5.    Vitamin E

Vitamin E is known to contain many beneficial properties for the human system, especially for women.

Benefits
•    This vitamin helps to promote anti aging properties which is of great benefit for women
•    It can help to fight cell damage that is related to aging
•    It can even prevent heart disease
•    It can prevent the formation of cataracts
•    Other benefits are prevention of memory loss and certain cancers
If one takes up food rich in this vitamin they will be able to enjoy healthy skin and hair. It is included in most skin and hair care products. The main food items that are rich in vitamin E are:
•    Hazelnuts
•    Margarine
•    Corn oil
•    Cod liver oil
•    Almonds
•    Spinach
•    Sunflower seeds

6.    Vitamin B12

It is essential that women consume food products that are rich in vitamin B12 as it aids many of the functions in the body.

Benefits
•    It is important for the metabolism process
•    It helps the normal cell division process
•    It aids in preventing memory loss
•    It can help normal nerve and brain functions to occur
•    Deficiency of the vitamin can lead to depression, confusion and irritability as well as mouth and tongue inflammations
It is best to incorporate the following food items in one’s diet to ensure that this vitamin is taken in right proportions:
•    Cheese
•    Fish
•    Eggs
•    Meat
•    Yogurt
•    Milk

7.    Vitamin C

Most women are aware of the benefits of vitamin C and its sources as it helps to boost the immunity levels. There are many health benefits as well that this vitamin provides.

Benefits
•    It fastens up the healing process
•    Promotes the growth of tissues
•    Reduces the risk of cancer
•    Reduces the risk of heart diseases
•    It also plays a key role in the red blood cell formation process
There are many vitamin C enriched fruits and vegetables:
•    Broccoli
•    Grape fruit
•    Kiwi
•    Pepper
•    Oranges
•    Tomatoes
•    Sprouts
•    Strawberries

8.    Vitamin B9

This vitamin is known to be a great friend to maintaining a healthy system in women.

Benefits
•    It helps to prevent heart diseases
•    Reduces high blood pressure
•    Can help to counter depression and Alzheimer’s
•    Memory loss and cancer is also prevented
•    Fetal development and fertility is promoted in women by this vitamin
One can gain this vitamin in the following food items:
•    Dark green and leafy vegetables
•    Asparagus
•    Melons
•    Strawberries
•    Legumes
•    Orange juice
•    Eggs

9.    Vitamin B7

Vitamin B7 is known to help synthesize many important nutrients in the system.

Benefits
•    It can help in the formation of glucose and fatty acids
•    The vitamin keeps the hair, skin and sweat glands healthy
•    Normal cholesterol levels are maintained as well as bone growth and bone marrow
•    With high levels of this vitamin one can keep aside problems like high cholesterol levels, depression and anemia
Some food items that are best sources of vitamin B7:
•    Egg yolks
•    Soybeans
•    Oatmeal
•    Cheese
•    Milk
•    Yogurt
•    Pepper
•    Brown rice
•    Yellow fruits
•    Potatoes
•    Yams

10.    Vitamin B2

Vitamin B2 is known to offer the following benefits.

Benefits
•    It is essential for maintaining good health
•    It ensures normal growth as well as normal metabolism process
•    It will help one to get adequate energy
•    It helps to strengthen the immune system
•    The tingling or numbness that is felt by diabetic people can be reduced by this vitamin
•    The reduction of fatigue, stress and anxiety is possible with this vitamin
•    One can increase the dosage of this vitamin in order to prevent wrinkles, mouth ulcers, sore throat, itchy skin and other symptoms
Foods that are rich in vitamin B2 are:
•    Organ meat
•    Leafy vegetables
•    Eggs
•    Cereals
•    Soy bean
•    Nuts
•    Mushrooms
•    Cheese
•    Milk
•    Yogurt

11.    Vitamin B3

Vitamin B3 is also known as niacin. It is known to have many beneficial properties.

Benefits
•    It can help women look younger due to its anti ageing properties
•    It helps aging women increase the ability of their skin to retain moisture
•    There is an effective barrier that is set up against bacteria, viruses and other antigens
•    It helps to increase the good cholesterol levels and lowers the triglycerides or the fats in the blood
•    If skin is inflamed, the hydration levels are boosted by this vitamin in order to reduce redness
It is often found in serums, creams and lotions.

12.    Thiamine

Thiamine or vitamin B1 is part of an enzyme that is required for many functions.

Benefits
•    It helps the enzyme to boost energy metabolism effectively
•    It is vital for the nervous system to function effectively
It is found in the following food items in small or moderate amounts:
•    Legumes
•    Seeds
•    Nuts
•    Pork
•    Whole grain food

13.    Pantothenic acid

This is a vitamin that is not mentioned frequently but it has its own unique role to play.

Benefits
•    It helps in the proper functioning of several enzymes
•    It ensures the proper metabolism of the food in the system for energy release

14.    Biotin

This vitamin too has a vital role to play in the human system.

Benefits
•    It forms the essential part of many enzymes
•    It helps to ensure that the energy metabolism process is going fine.

15.    Folates

This has several functions in the human body.

Benefits
•    Helps in the DNA formation process
•    Creation of new cells
•    Creation of new blood cells
This vitamin is found in the following food products:
•    Green and leafy vegetables
•    Orange juice
•    Liver
•    Seeds
•    Refined grains
•    Legumes

As a woman do you worry about your health? Not only is the right diet a key to younger looking skin and hair, it will also help to ensure that you stave off various ailments and diseases.

The post 15 Best Vitamins For Women appeared first on Alaafia African Family Center.

The combined oral contraceptive pill, commonly referred to as “the pill”, is already well known to be linked to increased risk of blood clots in the veins, such as deep vein thrombosis (DVT), as we discussed back in 2014.

A new study, using two large GP databases, set out to refine the assessment of the risk. It identified women who had had a venous blood clot, matched them by age to unaffected women, and examined use of the pill in the previous year.

Overall it found that use of any contraceptive pill almost tripled risk of blood clot; though the baseline risk is small. And risk was generally higher with the newer third generation pills, compared with older pills. Encouragingly, risk was lowest for pills containing levonorgestrel, which is by far the most common prescribed. This pill carried risk of around six extra cases of blood clot for every 10,000 women prescribed.

Risk was more than double this for pills containing desogestrel, gestodene, drospirenone and cyproterone, though these aren’t normally pills of first choice in practice, and are normally used when there are reasons to treat other symptoms such as acne.

The combined oral contraceptive pill remains a safe and effective form of contraception for most women, but it is not suitable for all – such as women with a history of heart disease or high blood pressure. Read more about who can, and who shouldn’t, use the combined oral contraceptive pill.

Where did the story come from?

The study was carried out by researchers from the Division of Primary Care, University Park in Nottingham. It received no external sources of funding. The study was published in the peer-reviewed British Medical Journal as an open-access article. This means it can be read online or downloaded by anyone for free.

The reporting of the study by the UK media was accurate and refreshingly took steps to put the small increase in risk in context.

What kind of research was this?

This was a case-control study of women identified through two general practice databases in the UK. The researchers were aiming to look at the link between use of the combined oral contraceptive pill (“the pill”) and risk of blood clots in the veins (e.g. deep vein thrombosis, or DVT), specifically taking into account the type of progestogen in the pill.

Use of the pill is already well known to be associated with increased risk of blood clots in the veins (venous thromboembolism). Different types of pill combine different types of the hormone progestogen with another hormone called oestrogen. It is recognised that the different progestogens have differing influence on the risk of blood clots, though previous study has not been able to quantify the risks of the different pills, particularly newer ones.

This case-control study investigated this by looking at women diagnosed with a blood clot, matching them to unaffected women and then looking at type of pill used.

What did the research involve?

The study used two large GP databases, QResearch and Clinical Practice Research Datalink (CPRD), both of which have previously been used to look into links between different drugs and blood clot risk. QResearch covers 618 general practices in the UK, and CPRD covers 722.

Researchers identified women aged 15-49 years registered between 2001 and 2013 who had a first instance of a venous blood clot. They matched these “cases” with up to five unaffected age-matched “controls” from the same database. They excluded women who were pregnant around the time, or those who had a hysterectomy or sterilisation. They excluded women who were pregnant around the time, who had hysterectomy or sterilisation, or who had a history of use of blood thinning medicine – suggesting history of or susceptibility to blood clots.

Use of the combined oral contraceptive pill was examined in the year prior to the blood clot record. They included all the most commonly used preparations in the UK, containing the different types of progestogen. They also included the combination of oestrogen with cyproterone acetate (brand name Dianette), which acts as a contraceptive pill, but its main indication is for the treatment of acne. They looked at when the pill had been used in relation to the time of the clot (e.g. current or past use) and how long it had been used for.

They took into account potential confounding factors that may influence clot risk, including:

• chronic medical conditions (e.g. cancer, heart or lung disease, arthritis or inflammatory conditions)
• recent immobilisation such as through trauma, surgery or hospital admission
• smoking and alcohol
• obesity
• polycystic ovary syndrome (associated with pill use and increased risk of clots)
• social deprivation

What were the basic results?

After exclusions they had a sample of 5,500 cases and 22,396 controls in the QResearch database, and 5,062 cases and 19,638 matched controls in the CPRD database. The incidence of venous blood clots in the two databases was around six per 10,000 women per year. Just over half (58%) the blood clots in the two databases were DVTs.

In the two databases 28-30% of cases had used the pill in the past year, compared with 16-18% of controls. Overall, any pill use in the past year was associated with an almost tripled risk of venous blood clot compared to no use (adjusted odds ratio (OR) 2.97, 95% confidence interval (CI) 2.78 to 3.17).

The most common pill was one containing the progestogen levonorgestrel, which accounted for roughly half of prescriptions in cases and controls.

By type of progestogen the researchers found the following to be associated with lower risk:

• levonorgestrel (OR 2.38, 95% CI 2.18 to 2.59)
• norethisterone (OR 2.56, 95% CI 2.15 to 3.06)
• norgestimate (OR 2.53, 95% CI 2.17 to 2.96)

The following were associated with higher risks:

• desogestrel (OR 4.28, 95% CI 3.66 to 5.01)
• gestodene (OR 3.64, 95% CI 3.00 to 4.43)
• drospirenone (OR 4.12, 95% CI 3.43 to 4.96)
• cyproterone acetate (OR 4.27, 95% CI 3.57 to 5.11)

Pills are sometimes termed according to generations of when they were manufactured. The bottom list are newer “third generation” pills, while the former group includes mostly earlier generations. The exception is norgestimate in the former list, which is also third generation.

The number of extra cases of venous blood clot per year was lowest for levonorgestrel and norgestimate (both six extra per 10,000 women) and highest for desogestrel and cyproterone (both 14 extra per 10,000 women).

How did the researchers interpret the results?

The researchers conclude: “In these population-based, case-control studies using two large primary care databases, risks of venous thromboembolism associated with combined oral contraceptives were, with the exception of norgestimate, higher for newer drug preparations than for second generation drugs.”

Conclusion

It is already well known that the combined oral contraceptive pill (“the pill”) is associated with increased risk of venous blood clots. It is also already known that risk can differ according to the type of progestogen in the pill. This study adds further evidence helping to quantify these risks.

The study has numerous strengths. It has used two large GP databases covering large samples of the UK population, and containing reliable information on medical diagnoses and prescriptions made. The analyses were also adjusted for various confounders known to be associated with risk of blood clots.

It demonstrates pill use in the previous year almost tripled risk of venous blood clot, with risk generally higher with the newer pills than the older ones – though there were some exceptions.

Encouragingly, preparations containing levonorgestrel – which is by far the most common pill prescribed – had the lowest associated risk; around six extra cases of blood clot for every 10,000 women prescribed.

The preparations associated with the highest risks in this study – desogestrel, gestodene, drospirenone and cyproterone – were already recognised to be linked to higher risk, though this study has helped to better quantify these risks. These are not usually pill preparations of first choice in practice and are normally used when there are specific indications (e.g. women who have acne, particularly those taking cyproterone), or who have had side effects with other preparations.

The organisation in charge of regulating medicines in England quantified the risks of the combined pill last year and came up with very similar results.

That review said the benefits of the pill far outweigh the risks, but added: “Prescribers and women should be aware of the major risk factors for thromboembolism, and of the key signs and symptoms.”

This study again highlights the need for careful prescribing of the combined oral contraceptive pill, taking into account the individual woman’s risk factors such as lifestyle and medical history. Women should also be aware of the signs and symptoms of venous blood clots, such as DVT. If a woman taking the pill experiences unexplained swelling or pain in the leg, or sudden breathlessness and/or chest pain, they should seek medical help immediately.

The combined pill may not be suitable for you if you have a history of certain chronic diseases, such as heart disease, diabetes or high blood pressure. Other alternative methods of contraception, such as a contraceptive implant may be a more suitable option.

Your GP should be able to advise you on the safest method for your individual circumstances.

The post Combined contraceptive pills ‘increase risk of blood clots’ appeared first on Alaafia African Family Center.

The key to a healthy diet is to do the following:

• Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.
• Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

Get started – These practical tips cover the basics of healthy eating, and can help you make healthier choices:

Base your meals on starchy foods

Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full.

Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Eat lots of fruit and veg

It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of unsweetened 100% fruit juice (150ml) can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.

Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. If you regularly eat a lot of fish, try to choose as wide a variety as possible.

Cut down on saturated fat and sugar

We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.

For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you’re having meat, choose lean cuts and cut off any visible fat.

Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Cut down on sugary fizzy drinks, alcoholic drinks, sugary breakfast cereals, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.

Food labels can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.

Eat less salt

Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less.

Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using our Healthy weight calculator.

Most adults need to lose weight, and need to eat fewer calories to do this. If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar, and eat plenty of fruit and vegetables.

Don’t forget that alcohol is also high in calories, so cutting down can help you to control your weight.

Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way.

After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories, but still filling.

If you’re underweight, see our page on underweight adults. If you’re worried about your weight, ask your GP or a dietitian for advice.

Don’t get thirsty

We need to drink about 1.6 to 2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices.

Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. Even unsweetened fruit juice is sugary, so try to limit how much you drink to no more than one glass (about 150ml) of fruit juice each day.

When the weather is warm, or when we get active, we may need more fluids.

Don’t skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.

More information

• To help you get the right balance of the four main food groups, take a look at the eatwell plate. To maintain a healthy diet, the eatwell plate shows you how much of what you eat should come from each food group. It’s important to have only small amounts of foods high in fat and/or sugar.
• Learn how to have a balanced diet, and read about the energy contained in food in our page on understanding calories.
• Download Losing weight: Getting started, a 12-week weight loss guide that combines advice on healthier eating and physical activity.

The post Eight tips for healthy eating appeared first on Alaafia African Family Center.

Sometimes it feels like being healthy is just a list of things we shouldn’t do. No eating this, no drinking that, no doing this, no doing that. The no’s can steal the joy right out of everyday life. What if we told ourselves “yes” instead?

National Women’s Health Week is all about shouting a resounding YES! to living a healthier life. Yes! to taking care of ourselves, body and mind. Yes! to preparing for the future. Yes! to making better choices. While you may need to make different kinds of changes depending on your age and stage of life, all women can make small changes for better health.

1. ACTUALLY Eat Healthy

You’ve heard this one time and time again. So what’s stopping you? There are tons of recipes, cooking tips, and meal plans (with shopping lists!) to choose from. You can even get the kids on board. In your 20s? Now’s the time to get in the habit of healthy eating. Learning to eat well now will make it a lot easier to keep eating well throughout your life.

2. Get Active, No Matter Where You Are

You know you need to work out, but it doesn’t have to be in a gym. Spend a little more time doing the things you love. For example, walk the dog a little bit faster, for a little bit longer every day. Little steps can lead to big changes. If you love dancing, take a dance class. Or if you enjoy socializing, join a tennis team, or start a running group. In your 30s? It’s not too late to fit exercise into your life and develop a routine. The exercise will help with stress, too.

3. Pay Attention to Your Mental Health

This one can be tough, especially for women who juggle work and family. After all, if it was easy to lessen stress, wouldn’t we all be doing it? When you’re feeling stressed, try stretching, deep breathing, or talking it out with a friend. If one thing doesn’t work, try something else. (Here are some ideas to get you started.)  In your 40s? Perimenopause might affect your sleep, moods, and sex life. Talk to your provider about how to deal with your symptoms.

4. Get Regular Checkups and Preventive Screenings

One of the best ways to reduce your risk for illness and disease is to see your health care provider regularly—before you get sick. In your 50s? Ask your provider about which cancer screenings you need and how often.

5. Use Smart Judgement

Every time you text while driving or ride a bike without a helmet, you’re making a dangerous choice that can have a big impact. Choose healthier options instead! Take time to enjoy your drive, and make your phone call or send your text message when you safely reach your destination. Grab your bike helmet when going on a ride and take solace knowing that you will get to your destination safely. Your decisions can help keep you healthy. No matter your age, quitting smoking is the one of the best things you can do for your health. These apps can help!

This National Women’s Health Week, I challenge you to say yes—to a healthier you, at any age!

The post 5 Small Changes That Can Improve Your Health in Your 20s, 30s, and Beyond appeared first on Alaafia African Family Center.

Do it in threes “Any workout has three variables: weights, intensity, and volume,” Hood says. To keep your body guessing, focus on one variable per workout: Increase the weight but lower the number of reps one day; lower your standard weight but add a set the next; use your standard weight but do more reps faster on another.

Don’t give up on the pullup Pullups, which strengthen the lats, biceps, middle back, and shoulders, are an effective upper-body exercise. Can’t squeeze one out? Hood suggests doing plank pulls: Lie with your chest under a weight bar set to knee height on a squatting rack. Grab the bar with an overhand grip and, keeping your body in one line, bend your elbows and pull your chest toward the bar. Lower back to start; do 10 reps.

Row your boat Before you strength train, spend 10 minutes on a rowing machine to get blood flowing to all the muscles and joints in your body. “It’s better than a treadmill or a stationary bike because it engages your upper body and core, not just your legs,” Hood says.

Short-circuit your routine Blast fat with a circuit that includes strength training and cardio: Do a set of push-ups, jump rope for a minute, do a set of squats, jump rope again; continue to alternate strength and cardio. “You’re building muscle while keeping your heart rate high,” Hood says.

HOW TO MUCNH

Minimize refined carbs Out: most breads, cookies, chocolate, white rice, nearly every cereal, honey, and anything with corn syrup or sugar. “As soon as you swallow a refined carb, it starts to spike your blood sugar, which produces excess insulin, a hormone that can be responsible for holding on to fat stores,” Hood says.

Eat five times a day That means three meals and two snacks: one between breakfast and lunch, and one between lunch and dinner. “You’ll have a steady stream of energy; plus, less food more often isn’t as taxing on your digestive system as three big meals,” explains Hood, adding that five daily feedings stabilizes your blood sugar, so you won’t have crazy mood swings or hunger pangs.

Up your protein Hood suggests a Zone-inspired diet–a balance of protein, complex carbs, and fat in every meal and snack–to protect against insulin overload. The benefit of high-quality protein, like chicken, turkey, and low-fat Greek yogurt: It contains amino acids, which help muscles recover after workouts.

Limit your liquids Ditch juices, vanilla lattes, and sodas–all have unneeded sugar and calories. “You drink for three reasons,” Hood says: “If you’re thirsty, drink water. If you need stimulation, drink black coffee. If you want to take the edge off, choose a vodka martini or a similar non-mixed, simple drink. In other words, no mojitos.”

Yes, that means diet soda, too Although the science on the fake sweeteners used in diet sodas is still undecided, Hood is against them. “The sweeteners may elicit an insulin spike or, at the very least, psychologically prepare you for something sweet, but there are no calories to back the signal,” he says.

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In January, I put together a plan to help get myself on track physically and mentally. I spent time evaluating my lifestyle – identifying both supportive and diminishing factors of my health. I looked at my mental attitude, physical activity, dietary habits, family relationships, work relationships and social relationships to identify areas in my life that I need to improve on as well as areas that I need to relieve or shed my life of. Today, I’d like to share 6 Easy Tips for Improving Physical and Mental Health:

1. EAT CLEAN

Eat real, whole foods, and cut back on processed foods (eliminate products made with white sugar, white flour, hydrogenated and partially hydrogenated fats). Eat brain-boosting foods (read my 3-part series on Brain-Boosting Foods).

Eat a variety of colorful fruits and vegetables that are naturally rich in antioxidants (think red, orange, yellow, purple, green, blue). Choose high quality lean proteins like beans/legumes, poultry, omega-3 rich fish and eggs, shellfish, nuts/seeds and lean meats.

Buy chemical-free (hormone-free, antibiotic-free, organic) products whenever possible. Stay hydrated by drinking 6-8 glasses of water throughout the day (I drink water first thing in the morning, at breakfast, mid-morning, at lunch, in the afternoon, at dinner, and after I work out). Herbal teas are also a good source of fluids.

Cook more – It’s cheaper than eating out, you’ll eat higher quality and better food, it’s fun and you’ll know exactly what goes into your food. Plus, it’s a great way to show your family how much you love them.

2. EXERCISE REGULARLY

I have to admit that exercising on a regular basis is the weakest point in my health and wellness journey. My biggest problem has been finding something I enjoy and the lack of consistency. But, when I exercise, I have more energy, I sleep better, and I’m less stressed.

Do something you find fun – Recently, I rediscovered workout videos that I love doing – they’re a mix of cardio, strength training, abdominal work, walking and pilates. Whether it’s running, weight lifting, spinning or walking, find something you have fun doing.

Come up with your own S.M.A.R.T. Fitness Plan that is Specific, Measurable, Attainable, Realistic and Timely. My S.M.A.R.T. Plan targets working out 5 days a week for at least 30-45 minutes each day, including cardio and strength training.

Track your progress – I keep track of my daily workout on a weekly chart and use a Jawbone UP24 (my husband gave me one for Christmas) to make sure I get in enough steps each day.

Workout when it works for you – I discovered that I prefer working out after dinner, when all my work and chores are done for the day.

3. SLEEP 7-8 HOURS A NIGHT

I’m a night owl by nature which can be a problem when you have to wake up early with your kids. Until I started tracking my sleep using my Jawbone UP24, I didn’t realize that I was only getting a little over 6 hours of sleep a night. Some people can function on that, but for me, I do best when I have 7-8 hours of sleep a day.

Even if I’m in bed by 11:00PM and wake up at 6:00AM, that doesn’t mean I’m getting 7 hours of sleep. It takes me a while to fall asleep, and if I wake up in the middle of the night, that also cuts into my sleep, so effectively, I might only get 6 ½ hours of sleep. So, now I try to hop into bed half an hour earlier to make sure I get at least 7 hours of sleep a night.

4. THINK POSITIVE

Choose To Be Happy. Our frame of mind has a huge impact on our stress levels and our health. By nature, I’m more of pessimist, but I’ve found a few things that have helped improve my mental state of mind.

Start the day off on a positive note. I find reading inspirational quotes or doing my Bible study homework first thing in the morning helps puts my day into perspective. Wearing my “Choose to be happy” band is a great reminder throughout the day to stay positive.

Listen to relaxing or inspirational music. I have the radio channel in my car set to KLOVE for when I’m running errands (sometimes I even sing along). Find music that you enjoy and find relaxing or inspirational.

Focus on your blessings. Every night when we sit down to dinner we thank God for the many blessings He’s given our family. This helps put our day into perspective no matter how good or bad it was.

Reframe situations by looking at a problem from a different angle. By flipping the way you view a problem on its side, it’s possible to find something positive in almost any situation. Read this post to see how I was able to reframe a recent disaster when a pipe burst in our house into seeing it in a positive light.

5. GIVE MORE THAN YOU EXPECT TO RECEIVE

Plant Kindness and Gather Love. They say giving is better than receiving, and I’m a firm believer in this. Even a small gesture on our part can make a positive (and sometimes big) difference in someone’s day. Personally, I enjoy cooking for cancer patients in my church and community, and have found this experience especially rewarding. It doesn’t take a lot of effort on my part, yet it can mean the difference between a cancer patient eating and not eating. Read this post on how I was inspired by helping a friend with cancer.

Verbalize your thankfulness each day, whether it’s thanking the person bagging your groceries, or thanking God for the many blessings He’s given you and your family.

Help someone in need. Recently, our women’s group had “Casserole Day” where we stocked up our church freezer with casseroles for families in need. Whether it’s volunteering at the local food pantry, or checking in on a friend, a little effort can go a long way, and the intangible rewards you will reap are immeasurable.

6. EMBRACE SUPPORTIVE RELATIONSHIPS

Think of The One Who Loves You. Over the years, I’ve learned which family, work and social relationships have been supportive to my health as well as which ones were dragging me down or emotionally draining. Like all of you, I don’t have a lot of free time, so I choose to spend my time nurturing relationships with people that are positive influences in my life and inspire me to be better – people that have my best interests at heart.

I’m looking forward to continuing my journey, and I know tweaks will have to be made along the way, but I’m hopeful that I’m on the track to a healthier 2014.

The post 6 Easy Tips for Improving Physical and Mental Health appeared first on Alaafia African Family Center.

Running yields a bevy of health benefits, from improving your cardiovascular health to lowering your cholesterol and blood pressure and revving up your metabolism.

Recent research finds that running as little as five minutes a day can cut your risk of cardiovascular disease by almost half. A study published in the Journal of the American College of Cardiology found that running as little as five to 10 minutes daily—even at slow speeds less than six miles per hour—is enough to reduce the risk of mortality, compared with not running.

Convinced? Good. Now, your job is to make running feel as good, as easy and as pleasurable as possible. And our job is to tell you how:

Watch your posture. You’ll run more efficiently—and sidestep injuries—with proper form. “Keep your shoulders back to prevent slouching, and raise your head to the horizon, so you’re not looking down,” says fitness expert Joel Harper, author of Mind Your Body: 4 Weeks to a Leaner, Healthier Life. You’re better off slowing your pace and having good form than running faster with poor form, he says.

Be relaxed. Relaxing your shoulders and hands helps saves energy, giving you power where you need it—in your legs and feet. Your arms should be bent at about 90 degrees, with the motion coming from the shoulder, not the forearms.

Switch it up. Running the same old route gets boring and old real fast. So does running the same exact number of miles each time. Go out and explore different neighborhoods or sights, and mix up your mileage. It’ll feel new each time you do it!

The post How to Make Running Easier appeared first on Alaafia African Family Center.

Physical activity has positive effects on good health throughout our lives. Yet, what we do to stay fit can hurt us. We exercise with the best intentions but can end up sidelined by muscle and bone pains, strains, tears or breaks. Although injuries to competitive athletes get the most public attention, those of us who are just trying to stay in shape (or get back into it!) also can damage ourselves through our fitness efforts.

Studies show that women who are the slowest runners, the least aerobically fit or the least active in general are significantly more likely to suffer stress fractures than are more active women. If you’re a regular exerciser, you can endure activity-related injuries as well. Jogging, walking and aerobics are among the activities that produce the greatest number of injuries among 25- to 44-year-olds. Having a greater number of exercise sessions each week improves your aerobic fitness but also increases your injury risk.

Whatever your skill level, the way to avoid harm isn’t to stop doing physical activity. Instead, correcting exercise mistakes and reducing your risks can help keep you safe, active and healthy.

Love your body

Any plan to injury-proof yourself during physical activity has to begin with understanding, and loving, your body. That means using exercise as a way to build and support your body—not punish it.

Consider your current physical condition and adjust your effort accordingly. “Older women and heavier women may have already developed some degenerative changes in their weight-bearing joints, making them more susceptible to injuries,” says Jane E. Corboy, MD, a family and community medicine specialist with expertise in women’s health and sports injuries at Baylor College of Medicine, Houston. Most people over 40 have some cartilage deterioration in their knees, Dr. Corboy notes. That can cause the cartilage—joint-covering tissue that provides shock absorption and helps bones move—to tear more easily.

Set realistic goals for your physical activities to achieve a balance between promoting good health and limiting injuries.

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1. When you’re at the supermarket, get your shopping cart and push it—empty—around the perimeter of the store before you begin shopping. If you’re used to a bit of exercise, wait until the cart is half-full and then push it around the store circuit. And don’t get side-tracked in the bakery section!

2. Use a stability ball to build strength safely while doing squats. Place the ball behind your back, against a wall. With hands on hips, bend your knees slowly, as far as is comfortable, then return to a standing position. (Don’t let your knees move past your toes.) As you do this exercise, the stability ball rolls along with you, making the movement easier. You can do this at home, in the gym or in the office—the stability ball makes a great chair as well and helps you burn a few more calories while you’re seated.

3. Boost your balance by stepping over a small plastic cone, soup can or child’s beach bucket. Stand about 6 inches behind the cone. Lift one leg and step over slowly, transferring weight to the front foot. Then lift the other leg and step over. Step back over the cone the same way, one leg at a time. Repeat 10 times. When this exercise becomes easy, add a side-stepping movement or increase the height of object until it is no more than 12 inches high.

4. If you live in a two-story house or an apartment building with several floors or you work in an office with a stairwell, you have all the equipment you need for a great two-minute workout. Climb those steps! When you do, you burn more calories per minute than when jogging and can get good cardiovascular benefits as well. Make multiple trips up and down at a moderate pace, breathe regularly and be sure to rest if you feel any discomfort. When using an enclosed, public-access staircase, you may want to bring an exercise buddy along for safety and companionship.

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It’s not too late to try a new sport, whether it’s one that was a childhood dream or something that caught your fancy as an adult. “People try new sports for a variety of reasons, including finding new ways to be physically active, to challenge themselves, or to keep in shape,” says Kathleen M. Weber, MD, director of the Women’s Sports Medicine Program at Rush University Medical Center, Chicago. “There may be work-sponsored leagues or activities that employees join for camaraderie or to expand their social circles.”

Isn’t learning a new sport dangerous for middle-aged bodies? Dr. Weber, who’s seen her share of torn ligaments, fractures and other woes, stresses the importance of wearing sports-appropriate protective gear—helmets, as well as padded guards for your wrists, knees and elbows. She cautions that it takes time to get good at a new sport. “It is important to remember that although you are excited about trying something new, it is crucial to pace yourself and gradually increase your activity to avoid injury,” she says. “People who are thinking about getting involved in a new sport might consider working with a fitness professional or seeking consultation from a medical professional.”

Don’t quit your new sport until you’ve developed those skills enough to enjoy yourself, advises the American College of Sports Medicine (ACSM). If a sport requires too many skills that you don’t have, like quick dribbling or good eye-hand coordination, pick something else.

Facing the challenge

As a ski instructor at Crystal Mountain in Thompsonville, MI, Lin Westra has taught plenty of women who were new to skiing. Many thought they had little chance of succeeding on downhill snow. “Some will say, ‘I’m a real couch potato, I shouldn’t be out here,'” Ms. Westra says. “But they end up loving it.”

In a two-hour session, she teaches them how to put on and walk in ski boots, as well as steer, stop and turn on their skis. Her goal is to get them on a beginner hill, having fun safely, during their first lesson. “I don’t think there’s a woman out there who can’t learn to ski,” says Ms. Westra. Large women and those who’ve been sedentary can do well. “They don’t have to be an athlete to achieve success.”

That’s not just professional pride speaking. Ms. Westra, a former art teacher, didn’t start skiing until she was 42. “I understand their feelings and their fears,” she says. Her advice: Take a clinic or private lesson and rent your gear for the first few times out.

Is skiing good exercise? “You burn a ton of calories,” says Ms. Westra, who usually shuns the chair lift to add to her workout. That leaves room for plenty of hot chocolate at day’s end.

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