Your Nutrition Health Store

We either experience this ourselves or have friends that do..here are some facts about PMS especially if you are a male wanting to understand why your gal pal can be so different during the month.

• PMS affects 70 to 90 percent of menstruating women
• More than just the stereotyipcal “mood swing” PMS has serious symptoms incliuding
• Headaches, back pain, swollen and tender breasts, increased anxiety, bloating, acne breakouts, fatigue, food cravings, and more, including those mood swings which are caused by changing levels of endorphins.
• Caffeine has been shown to increase premenstrual breast swelling and sensitivity.
• Battling cramps - naproxen (Aleve) may be more helpful than ibuprofens and other PTC remedies
• A massage can reduce both the pain and anxiety/stress during this time
• Getting enough B vitamins will help with both irritability and fatigue during PMS
• During menstruation many women are also slightly anemic (temporarily) and eating foods high in iron can help with this problem, and often will help feel less fatigued
• Diuretics help your body get rid of extra sodium and fluid.  Cranberry, 100% juice is an old time favorite for women during their menstruating times.  There are also supplements available.
• Medications like Midol and Pamprin are designed to treat PMS, These medicines usually combine aspirin or acetaminophen with caffeine, antihistamines or diuretics.
• Avoid salt to reduce bloating and fluid retention
• Calcium supplements have been suggested for reducing cramps and back pain, and are of course also good for preventing osteoporsis and promoting good bone health
• No one knows for sure what causes PMS, and there is no sure fire cure.  The best way to approach it is to know your own personal symptoms and be prepared to treat those.

Facts about Menopause

– menopause has stages: perimenopause, early menopause, menopause, post-menopause
– menopause refers to a specific event – the date of your last period
– perimenopause symptoms

• can actually begin very early in a woman’s life and last for an undefined period of time until the actual menopause occurs
• menopause tapers off over a year or two and then you are at increased risk for longer term health problems related to low estrogen and need to work with your doctor to manage the levels, there are a variety of treatments available both natural and synthetic in variety
• during perimenopause your ovaries gradually stop releasing eggs and producing estrogen and other hormones (progesterone, androgen, testosterone)
• perimanopausein the years before the actual menopause (usually 4 to 10 years for the average woman) fluctuations of hormones occur and your menstruation become erratic and unpredictable

symptoms of menopause

• the symptoms of menopause and hypothyroidism are often confused and similar, if you’re unsure a thyroid screening might be ordered by your doctor to determine which is affecting you, be sure to discuss all symptoms with your doctor
• for the average woman menopause occurs around age 50
• More than just hot flashes, symptoms can include, problems sleeping, emotional fluctutions, anxiety and constant state of worrying, irregular periods, drastic changes in menstrual cycle, headaches, vaginal dryness, problems remembering, weight changes, and more…
• Black cohosh is the most common natural herbal remedy for many menopausal symptoms and can be bought at many health and drug stores, talk to your doctor before using this treatment
• Often overlooked and rarelymentioned, it is still possible to become pregnant even after menopause started!!  Sexually active women should continue to use birth control and preventatives for at least one year

You may have heard that taking mineral supplements is a controversial one. But, just like every other topic, there is one side that believes that mineral supplements are acceptable substitutes for those who don’t consume nutritionally-balanced meals and the other side feeling very strongly that mineral supplements should be available only by prescription, like so many other drugs.

Why we need essential minerals

Essential minerals are labeled as such because they are essential to maintaining human health. The major minerals and the trace minerals help the body perform many important bodily functions. Calcium and magnesium both help build strong bones and teeth. Iron is needed to produce red blood cells that carry oxygen throughout the body. Other minerals are needed to assist with the production of hormones, proteins and amino acids. The hair, fingernails, nerves, skin, muscles and all the major organs count on these essential minerals to help them do their jobs.

Unlike vitamins, many of which are water-soluble meaning that excessive amounts and those amounts not used are easily and regularly eliminated from the body via the urine or sweat, there are real dangers associated with consuming excessive amounts of some minerals. Those individuals who regularly consume a diet that is full of fruits, vegetables, legumes, nuts, lean meats, ‘good’ fats and low-fat dairy products usually get the recommended daily allowances of most vitamins and minerals and don’t need supplements.

But many people don’t eat that way. Eating fast food, no food, restaurant food, and high-fat snack food is the norm rather than the exception for these people. Vegetarians may also need to rely on mineral supplements for their mineral needs. By restricting meat and sometimes dairy from their diets, their bodies may be severely lacking.

In these cases, it may make sense to take a mineral supplement. Before doing so, take time to first speak with your medical provider. Talk about your typical diet, any known medical conditions and any prescriptions you’re currently taking. After that, you’ll both be able to make a more informed decision about mineral supplements. Should the decision to proceed be made, keep the following in mind:

Select your mineral supplement with care. Go with a name brand you trust or that you’re familiar with. Price shouldn’t be the main consideration. It’s okay to purchase online, but research your source first. For the most benefit, look for a supplement that contains all you need such as vitamins, minerals and antioxidants.

Only take what is required. Taking more than has been instructed won’t double or triple your benefits. In fact, the opposite may happen. Excessive amounts of some minerals can have toxic effects.

Don’t rely on vitamin or mineral supplements to provide your body with the nutrients it needs. Make time to get nutritional foods into your diet. Snack on fruits rather than chips. Consume red meat and dairy in moderation. Add a vegetable to each meal. Something as simple as a side salad (using leafy green lettuce) will make a huge difference!

So you looked in the mirror and what did you see?  You saw the profile of some one you no longer knew. Where did your abs go…in fact where did your feet ?

It is time to get on that diet plan you have been talking about. For many people one to two pounds lost per week is sufficient weight loss for most people. But if you have crossed the line to, well, being obese you may now be required to lose weight more rapidly. You see it in the headlines, and your doctor has told you  weight has become a major issue as obesity is on the rise. Whether you are genetically predisposed to gain weight, which is open to debate; you are big-boned; or just generally gain weight more than your siblings or other members of your family, it is important to note that gaining weight consists of many factors. How much do you eat? What types of foods do you consume? Are you sedentary or active?

In order to take a common sense approach to losing weight, men should engage in a regular exercise routine accompanied by a proper nutritional diet, which does not include fast foods; fats; sodium; alcohol and sugars. Men need protein and fiber in their diet. Of course, there are direct links to weight and prostate cancer; high blood pressure; diabetes and other conditions which may occur.

To determine how much weight to lose is dependent upon any health factors, which only your doctor can check. It is estimate that losing just five to ten percent of your weight can benefit your health. While dieting for men is not an easy task; it may be a necessary one. As men age, problems associated with overweight begin to reveal themselves which then puts you in a position of having to lose the pounds; no ifs, ands, or buts. If you are overweight, look into a proper diet and exercise regimen that fits your lifestyle. Cut down on unnecessary snacks; beer; and all of the fried foods and steaks you have been consuming. Choose lean meats, and non-fact products that provide fiber and nutrients which may be lacking in your diet.

To diet and exercise now will afford you a longer and healthier life. While these weight loss issues for men may be waved away, think about your life and all of the things you want to do. Are you near retirement? You have to ask yourself if you want to spend it taking daily medication or trips to the doctor or hospital? If the answer to that is no,than it is time to get real. Talk to a nutritionist to find out what foods you should and shouldn’t eat. With the way foods are prepared today, you can enjoy a delicious meal without sacrificing taste. Take care of your health.