Since I turned 40,
I’ve had a devil
of a time keeping my weight down. I haven’t
really changed my eating or exercise habits, but
I keep gaining weight. What’s going
on with me?
Usually, the
older we get the more our metabolism slows down. In other words, as we get
older, our bodies’ ability to manage energy
is affected, causing our weight to fluctuate. This
comes from those very things that you have not
changed (eating and exercise habits). Therefore,
here are some things that you could do to maintain
your weight:
- Go for
a brisk 30 minute walk everyday;
- Drink plenty of water;
- Avoid smoking and alcoholic beverages;
- Eat fresh fruits and vegetables.
My gyn forgot to give me a referral for
my annual mammogram. I have no family history
of breast cancer. Is there any harm in skipping
it this once?
Yes, the reality is that
all women, regardless of family history, race
or any other factor, are at risk for breast cancer. This is one of
the most treatable cancers, if detected early,
and that is why you should not skip any screenings. All
women over the age of 20 should start to examine
their breast for lumps or irregular shapes. Any
changes in the breast should be reported immediately
to your doctor. The simplest of the screenings
is the breast self-exam (BSE), which you can do
yourself. You should do a BSE at home
after your menstrual period and at the same time
every month. The more sophisticated screenings
are the clinical breast exam and the mammogram. They
are conducted by a healthcare provider. Get
your screenings. It could save your life.
I’ve been taking a multi vitamin,
calcium and iron for years. Am I doing myself
any good?
Yes! Vitamins and minerals in the
body promote good vision, ensure the proper functioning
of the heart and nervous system, create strong
bones and teeth, help to form normal blood cells
and aide in the conversion of food into energy. Although
they can be essential for life, they are
most effective in small amounts and are not recommended
as substitutes for healthy eating. One should
strive to have a nutritious diet that consists
of fresh fruits and vegetables in order to improve
overall health.
I am extremely busy and do not have much
time to exercise. How can I incorporate physical
activity into my daily routine?
Great question!
If you are physically able, here are some things
that you can do to incorporate exercise into your
daily activities:
- Park farther away from the store;
- Walk the entire mall or grocery store before
you actually make your purchases;
- Use the stairs instead of the elevator or escalator;
or
- If you have pets, get something out of it for
yourself by making their walk a little longer.
- I have been under a lot of stress lately. What
effects does stress have on my health? What types
of techniques could I do to help get some relief?
Stress is a normal part of
life and believe it or not, is necessary for
the body to function properly. However,
too much stress can cause headaches, breathing
problems or much more severe health issues such
as heart attack and stroke. Here are some
techniques that you can do to release stress and
have a more productive day:
- Journaling. Identify
what situations in your life cause you the
most stress by keeping a journal. This
will help you to learn how you react to certain
situations and make you more prepared if they
happen again or prepare you to totally avoid
them.
- Humor. Read a funny
article or recall a funny story. It gets your mind thinking
in a different direction and causes you to laugh. If
you can find something to laugh about, then is
your situation really that bad? Laughing
gives you hope.
- Exercise. If you are at work,
leave the building and go for a brisk walk. Changing
your environment will stimulate your senses with
new things.
- Breathing. Changing
your breathing pattern to slower, deeper rhythms
may bring your heart rate down and aid in reducing
stress.
- Drink Water. Because the body
is made up of mostly water, it is important that
we have water to function properly. Often
times, if a person is stressed out, it is because
she is physically and mentally worn out. Drinking
a big glass of water helps to restore energy
and hydrates the body.
- Stretching. Stretching can also
help to relieve stress, especially in the neck
and shoulders. Try these for a quick pick me
up. Rotate the shoulders backwards 10 times
and then repeat forwards for 10 times. Rotate
the neck for 10 times and stretch your arms out
to your sides, rotating front and back for 10
times each. Open and close the hands for 10 times.
