WOMEN’S HEALTH WEDNESDAYS

Pre-Menstrual Syndrome: Difficult to define but you know it when you see it (or, experience it). Here are some natural remedies for reducing symptoms:

• Avoid sugar, it perpetuates mood swings. In a non-diabetic person, the more sugar you eat, the more insulin your body releases - which can leave you hypoglycemic and in a bad mood. 
• Decrease sodium intake. This will help you avoid “bloating” or putting on temporary water weight.
• Avoid fatty animal products such as red meat, whole milk, butter - they contain hormones which will contribute to symptoms such as breast tenderness. Caffeine can boost your estrogen levels as well.
• Hydrate! Exercise! These can decrease headaches and cramps. Exercise releases endorphins, nature’s painkillers. 
• Supplements. Vitamin B6 can reduce emotional factors related with PMS (such as depression and anxiety) and studies show that adequate calcium intake can cut PMS symptoms by 50%.

PS) Sorry all of the things to avoid are things that you crave with PMS :/

WOMEN’S HEALTH WEDNESDAYS

Osteoporosis is a condition where the bones are brittle and weak and are therefore prone to fractures. It is usually seen in women but may afflict men as well. Although it is commonly found in elderly populations, there are four things you can do at any age in an effort to prevent osteoporosis from occurring.

1 Adequate amount of calcium in the diet: 1,000 mg/day in ages 18 – 51. Calcium can be found in foods such as dairy products, soy products, spinach, almonds, salmon, kale or broccoli.

2 Adequate amount of Vitamin D: 400 – 1,000 IUs/day in adults. This vitamin can be found in foods such as fish or egg yolks, but is usually obtained from sun exposure.

3 Exercise: both strength training and weight bearing.

4 Lifestyle: both smoking and excessive drinking can contribute to bone loss.

WOMEN’S HEALTH WEDNESDAY

Listeria. It is a bacteria that is often found in foods, such as products made with unpasteurized milk or processed meat and cheeses. Although anyone can be infected, according to the CDC pregnant women are 20x more susceptible, and the bacteria can penetrate the placenta. The first signs are flu-like symptoms, as the infection progresses the patient will have serious neurological symptoms including a decreased level of consciousness or convulsions. An infection in a pregnant patient can result in miscarriage, premature birth, passing on the infection to the newborn or stillbirth.

How to avoid Listeria infections:

-Avoid soft cheeses or cheese spreads

-Avoid deli meats or hot dogs

-Wash all fruits and vegetables

-Clean kitchen surfaces and utensils with an antibacterial

-Cook foods at their proper temperature

-Keep your refrigerator at 40 degrees or colder

-Don’t leave refrigerated or frozen foods out for extended periods of time