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Some experts say that sleep is a greater women’s health issue than men’s due to monthly hormonal changes, pregnancy, and menopause. A decline in the production of human growth hormone may accelerate aging, and a lack of deep sleep significantly reduces this production, according to a recent study.Although men do have sleep problems, they’re far more prevalent in women. In fact, the average woman sleeps less than 6.5 hours per night during the entire work week. The study, conducted by the University of Chicago on participants who do not have sleep problems, used audio stimulation to disturb the sleep of the study subjects so they would not be able to easily get into or stay in the deep sleep phases. They slept for the same length of time, but their deep sleep was reduced by 90 minutes. This resulted in a nearly 25% reduction in the production of human growth hormone. This particular study was done on men but, according to University Services, which offers continuing education for physicians, 26% of women have trouble falling asleep, 35% of women awaken more often during the night, 24% wake up too early, 58% experience night time pain, and 24% get less sleep than they need to function. The number of men experiencing these problems is 18 to 35% lower. Some experts say that sleep is a greater women’s health issue than men’s due to monthly hormonal changes, pregnancy, and menopause. However, many women also experience problems because they are juggling work, taking care of a home, and raising children. This is especially true for single mothers, of which there are nearly 10 million in the U.S. As the University of Chicago study found, human growth hormone production is reduced under these conditions. But the women’s health problems don’t stop there. Research shows that it can also result in cardiovascular disease and weight gain. In fact, according to a study published in Obesity, researchers who reviewed 23 studies found an undeniable link between weight gain and sleep. Women’s health could be greatly improved simply by getting sleep under control. FeelGoodforLife.com is an online health resource for people over 50. The site offers information from experts and scientific studies about vitamins, supplements and other natural remedies. Visit the site for more articles about Women’s Health

Many researchers have claimed that salt contributes to high blood pressure causing healthy people to needlessly cut out salt from their diet. By: Natasha Morgan Most commercially prepared food products contain enough salt to provide sufficient flavor but many of us liberally sprinkle salt on food without tasting it first. Our pallets have become accustomed to “salty” food and without a heavy dose of salt we find food to be too bland. Unfortunately, too few people know that there is a difference in salts. All salts come from a sea, but not all salts come from the oceans we know today. The oceans that once covered the earth left a generous supply of salt beds and underground deposits which provide pure salt unpolluted by modern mankind. In its natural form, salt is not sparkly white or free flowing. Table salt and many sea salts that are familiar to us have been bleached, refined, and mixed with anti-caking agents and iodine. Many also contain sugar, in the form of dextrose. Sugar in salt … sounds like a contradiction in terms! The ordinary table salt that most of us eat is too refined and lacks the natural occurring trace minerals we need such as: Calcium Potassium Sulphur Magnesium Iron Phosphorus Manganese Copper Iodine Zinc Benefits of eating “good salt”: Over the years, many researchers have claimed that salt contributes to high blood pressure causing healthy people to needlessly cut out salt from their diet. However, more recently, other researchers have begun to change salt s reputation knowing that salt is essential to our well being. Salt in our diet: Helps maintain the normal volume of blood in the body Helps to keep the correct balance of water in and around the cells and tissues Is necessary for the formation and proper function of nerve fibers, which carry impulses to and from the brain Plays an important part in the digestion of food Is essential in making the heart beat correctly The sodium found in salt is an essential nutrient that: Together with calcium, magnesium and potassium, helps regulate the body s metabolism In combination with potassium, regulates the acid-alkaline balance in our blood Is necessary for proper muscle function When we don t get enough sodium chloride, we experience muscle cramps, dizziness, exhaustion and, in extreme cases, convulsions and death. Since we now know that salt is necessary to maintain healthy bodies and all salts are not the same, we should be on the lookout for “good” salt. Take the time to read the ingredients label on salt products and look for salt that has a crystalline appearance and flecks of color that come from natural trace minerals, including iodine. Salt that is unrefined and natural — free from any additives or chemicals is not only good for you but acts as seasoning pulling flavors together and accenting them. This article was written specifically for notjustthekitchen.com. It can be copied provided the content is in no way altered and the following link remains active: Read more articles geared toward women. Photo: pink_fish13

Hearing loss is one of the most common conditions affecting older adults. One in three people older than 60 and half of those older than 85 have hearing loss. Hearing problems can make it hard to understand and follow a doctor’s advice, to respond to warnings, and to hear doorbells and alarms. They can also make it hard to enjoy talking with friends and family. All of this can be frustrating, embarrassing, and even dangerous. What Should I Do? Hearing problems are serious. The most important thing you can do if you think you have a hearing problem is to go see a doctor. Your doctor may refer you to an otolaryngologist (oh-toe-lair-in-GAH-luh-jist), a doctor who specializes in the ear, nose, and throat. An otolaryngologist will try to find out why you have a hearing loss and offer treatment options. He or she may also refer you to another hearing professional, an audiologist (aw-dee-AH-luh-jist). An audiologist can measure your hearing. Sometimes otolaryngologists and audiologists work together to find the treatment that is right for you. If you need a hearing aid, an audiologist can help you find the right one. Although children must be seen by a physician before they can be fitted for a hearing aid, adults do not always see a physician. Adults who do not see a physician before getting a hearing aid must sign a waiver. Why Am I Losing My Hearing? Hearing loss happens for many reasons. Some people lose their hearing slowly as they age. This condition is known as presbycusis (prez-buh-KYOO-sis). Doctors do not know why presbycusis happens, but it seems to run in families. Another reason for hearing loss may be exposure to too much loud noise. This condition is known as noise-induced hearing loss. Many construction workers, farmers, musicians, airport workers, tree cutters, and people in the armed forces have hearing problems because of too much exposure to loud noise. Sometimes loud noise can cause a ringing, hissing, or roaring sound in the ears, called tinnitus (tin-NY-tus). Hearing loss can also be caused by a virus or bacteria, heart conditions or stroke, head injuries, tumors, and certain medicines. What Treatments and Devices Can Help? Your treatment will depend on your hearing problem, so some treatments will work better for you than others. Here are the most common ones: * Hearing aids are tiny instruments you wear in or behind your ear. They make sounds louder. Things sound different when you wear a hearing aid, but an audiologist can help you get used to it. To find the hearing aid that works best for you, you may have to try more than one. Ask your audiologist whether you can have a trial period with a few different hearing aids. You and your audiologist can work together until you are comfortable. * Personal listening systems help you hear what you want to hear while eliminating or lowering other noises around you. Some, called auditory training systems and loop systems, make it easier for you to hear someone in a crowded room or group setting. Others, such as FM systems and personal amplifiers, are better for one-on-one conversations. * TV listening systems help you listen to the television or the radio without being bothered by other noises around you. These systems can be used with or without hearing aids and do not require you to use a very high volume. * Direct audio input hearing aids are hearing aids that can be plugged into TVs, stereos, microphones, auditory trainers, and personal FM systems to help you hear better. * Telephone amplifying devices. Some telephones are made to work with certain hearing aids. If your hearing aid has a T switch, you can ask your telephone company about getting a phone with an amplifying coil (T-coil). If your hearing aid is in the T position, this coil is activated when you pick up the phone. It allows you to listen at a comfortable volume and helps lessen background noise. You can also buy a special type of telephone receiver and other devices to make sounds louder on the phone. * Mobile phone amplifying devices. To help people who use a T-coil hear better on mobile phones, an amplifying device called a loopset is available. The wire loop goes around your neck and connects to the mobile phone. The loop transmits speech from the phone to the hearing aid in your ear. It also helps get rid of background noise to make it easier to talk in a noisy environment. * Auditorium-type assistive listening systems. Many auditoriums, movie theaters, churches, synagogues, and other public places are equipped with special sound systems for people with hearing loss. These systems send sounds directly to your ears to help you hear better. Some can be used with a hearing aid and others without. * Cochlear (COKE-lee-ur) implants have three parts: a headpiece, a speech processor, and a receiver. The headpiece includes a microphone and a transmitter. It is worn just behind the ear where it picks up sound and sends it to the speech processor, a beeper-sized device that can fit in your pocket or on a belt. The speech processor converts the sound into a special signal that is sent to the receiver. The receiver, a small round disc about the size of a quarter that a surgeon places under the skin behind one ear, sends a sound signal to the brain. Cochlear implants are most often used with young children born with hearing loss. However, older adults with profound or severe hearing loss are beginning to receive these implants more often. * Lip reading or speech reading is another option. People who do this pay close attention to others when they talk. They watch how the mouth and the body move when someone is talking. Special trainers can help you learn how to lip read or speech read. To determine if you are suffering from hearing loss, take a simple test. Go to the National Institute on Deafness and Other Communication Disorders website. There you will find more information and links to resources. Photo: woofiegrrl

Many mouthwashes and toothpastes contain tea tree oil, due to its use in treating bad breath, canker sores and gum disease. However, tea tree oil should not be taken internally. Many products designed to handle the most common skin ailments contain chemicals that can irritate the skin along with handling the condition. Tea Tree Oil provides milder, natural help. If you are one that enjoys perusing the vitamin and personal care aisles of your local organic grocery store, you have probably noticed tea tree oil or tea tree oil containing products. If you’ve ever tried them, you’ve experienced the refreshing, cleansing and cooling sensation they provide on contact. Not only does tea tree oil have these qualities, but it actually does handle a multitude of common skin irritations. Having some tea tree oil around can benefit women’s health in several ways. ‘Tea tree’ has a long history of use. It hails from Australia. The native peoples of Australia used the oils of the crushed leaves to treat coughs and colds. They also used the leaves to treat wounds, skin ailments and sore throats. The correct name is actually ‘melaleuca oil’, as it is a paperbark (a tree characterized by a flaky, exfoliating bark) named the Melaleuca alterniflora that produces ‘tea tree’ oil, not an actual ‘tea tree’, or producer of tea. However, tea tree oil is the name that is commonly known and used. Tea tree oil is taken from the leaves of the Melaleuca alterniflora. It does have antiseptic (infection preventing) and antifungal (fungal infection fighting) properties. It has been used as treatment for, and may help with, dandruff, yeast infection, thrush, acne, insect bites, boils and minor wounds, and bee stings. It can also be tried to soothe sunburn and poison ivy. You may want to try tea tree oil as an acne treatment. Although we’re not teenagers any more, and don’t suffer from acute acne, the occasional blemish does happen. There are many chemical containing products out there that we can put on, but in addition to shrinking our pimple, they can also irritate the skin, causing itching and burning. Tea tree oil does not work as fast as most of these products, but it does heal acne naturally, without irritating the skin. It also has a cooling, soothing effect when applied. Many mouthwashes and toothpastes contain tea tree oil, due to its use in treating bad breath, canker sores and gum disease. It’s important to note, however, that tea tree oil should not be taken internally, that is, you should not swallow it! It will have toxic effects. It is disputed right now whether tea tree oil causes re-productive hormone disruption, but better safe than sorry, right? Use in moderation or not at all on young, developing children or grandchildren until you have thoroughly researched the matter. If you’re looking for a natural way to treat some of the most common skin ailments affecting women’s health and that of your more grown children and grandchildren, you may want to try tea tree oil as a refreshing alternative to the usual chemical skin salve. FeelGoodforLife.com is an online health resource for people over 50. The site offers information from experts and scientific studies about vitamins, supplements and other natural remedies. Visit the site for more articles about Women’s Health

Recent scientific studies conducted in Europe and the US indicate that using polycarbonate baby bottles and water bottles are perfectly safe. By: Natasha Morgan For some time now we’ve been bombarded with reports warning us about the safety of plastic bottles. We’ve been told that trace levels of bisphenol A will migrate from polycarbonate bottles into foods or beverages making them unsafe for human consumption. Now recent scientific studies conducted in Europe and the US indicate that using polycarbonate baby bottles and water bottles are perfectly safe and what we’ve been hearing are myths, misinformation and scare stories. The most popular rumor stated that the level of bisphenol A released from polycarbonate plastic bottles increased when the bottles were filled with boiling water and remained elevated when the bottles were subsequently filled with water at room temperature. According to researchers even the highest levels of bisphenol A and real-life repetitive use are well below science-based safety standards set by government bodies. A great concern to families was the heating of baby bottles in a microwave oven. Many fearful parents needlessly gave up this convenience and reverted back to old time tested methods. A series of tests was conducted to determine if the level of bisphenol A that migrates under real-life microwave heating or sterilizing conditions was within safety guidelines. A study published in 2008 by TNO, a prominent Dutch research organization happily determined that microwave heating has no effect on migration of bisphenol A from polycarbonate bottles. Another piece of misleading information circulated throughout the web suggested that washing polycarbonate bottles in a dishwasher will cause the bottles to degrade and release unsafe levels of bisphenol A in subsequent uses of the bottle. Investigation revealed that caustic floor cleaning detergent was inadvertently used in the dishwasher giving rise to this myth. After a complete review of the scientific data that has been conducted by government and scientific bodies worldwide, it can safely be concluded that the use of plastic bottles in real life situations is not harmful. Photo: isado

A night on the town with girlfriends is something all women need, regardless of age. So go ahead, get fancied up for a nice dinner and maybe some dancing. By: Paige Rylann Aging does not mean letting go of the inner diva that s inside you. As we age we gain more wisdom and insight into the world around us. So put away the perfume your grandma wore and bring out the scents that will kick off the fun of beach parties, clam bakes, and dancing till the sun comes up. You are only as old as you feel and with the right perfume you ll be feeling like a spry woman once again. For most people work does not stop because summer begins, making the summer months some of the busiest times during the year. Family gatherings, camping trips, and the many other summer activities that find their way to your calendar make for some fun times and great memories which gives you the perfect opportunity to shop for some great new fragrances. No summer is complete without a beach party with some great friends, great BBQ, and a few cold ones. A beach party BBQ calls for a light floral scent that s strong enough not to get lost among the natural smells of the outdoors, a scent that is enhanced by it. Island by Michal Kors is a wonderful scent for summer that is fresh and voluptuous, combining subtle fruits, with lush florals, with a hint of woodsy accords. Island is a perfect perfume for any beach party. Or if you are looking for the ultimate summer scent, a scent like no other, the Burberry Summer by Burberry is a must have. This is a fresh clean, out of the shower scent that is one of the top selling perfumes of the season. A night on the town with girlfriends is something all women need, regardless of age. Women are born with an innate sense of style so having the opportunity to get fancied up for a nice dinner and maybe some dancing is always a joy to look forward to. You need a fragrance that is going to last the entire night. You can t go wrong with a classic scent like Vanderbilt by Gloria Vanderbilt. This popular scent that was introduced in 1994 is considered a designer fragrance and is a beautiful blend of flowery aromas. Recommended for evening wear, Vanderbilt is the perfect fragrance for a night out with your girlfriends. Family reunions are another busy summer activity that families find themselves enjoying during the summertime. Aunts, uncles, and cousins reminiscing over the years spent apart and whether the reunion is held in the city, lake, or countryside, a new summer fragrance is just the thing to add to the wonderful new memories. Dolce and Gabbana have combined fruity, floral scents and came up with the casual and breezy scent that we know as Light Blue. Summertime is a time to relax, show off your tan, visit with friends and family, and make memories to carry with you through the winter months. You can be that busy woman, working long hours during the day, and playing hard into the night, all the while smelling great. Use the summer as an excuse to add a few new fragrances to your collection, as a woman, as a diva, you deserve it. About the Author: Paige Rylann is a successful writer and entrepreneur for http://www.greatfragrances4u.com/ , with a long term interest in fragrance, style and fashion. Paige provides tips and advice on women s perfume and mens cologne and how to get the most out of the fragrance you wear.

Whether your sleep issues are due to menopause, Andropause, anxiety or any other reason, below are some sleep tips to help you get a good night s rest. By: Anita Mahaffey • Establish a regular bedtime and waking time. Stick to this schedule even on weekends and during vacations. • Use the bed for sleep and sexual relations only, not for reading, watching television, or working. Excessive time in bed disrupts sleep. • Avoid naps, especially in the evening. • Exercise before dinner. A low point in energy occurs a few hours after exercise; sleep will then come more easily. Exercising close to bedtime, however, may increase alertness. The only exception is restorative yoga which has proven to improve sleep if done just before bedtime. • Take a hot bath about 1.5 - 2 hours before bedtime. This alters the body s core temperature rhythm and helps people fall asleep more easily and more continuously. If you suffer from night sweats, skip this one. • Do something relaxing in the 30 minutes before bedtime. Reading, meditation, yoga or a leisurely walk are all appropriate activities. • Keep the bedroom relatively cool and well ventilated. • Do not look at the clock. Obsessing over time will just make it more difficult to sleep. • Eat light meals and schedule dinner 4 - 5 hours before bedtime. A light snack before bedtime can help sleep, but a large meal may have the opposite effect. • Spend a half hour in the sun each day. The best time is early in the day. Take precautions against overexposure to sunlight by wearing protective clothing and sunscreen. • Avoid fluids just before bedtime so that sleep is not disturbed by the need to urinate. • Avoid caffeine in the hours before sleep. • If one is still awake after 15 - 20 minutes, go into another room, read or do a quiet activity using dim lighting until feeling very sleepy. Don t watch television or use bright lights. • If distracted by a sleeping bed partner, moving to the couch or a spare bed for a couple of nights might be helpful. • If a specific worry is keeping one awake, thinking of the problem in terms of images rather than in words may allow a person to fall asleep more quickly and to wake up with less anxiety. Imagery – Can It Help You Fall Asleep In a study conducted in 2002,subjects with chronic insomnia associated with unwanted thoughts and worries were given specific positive mental tasks. These tasks gave them a sense of positive control (as opposed to their real life concerns, which felt out of their control.) These images distracted them and allowed them to fall asleep faster. In support of this approach, another study evaluated patients with menopausal insomnia who were given a problem before sleep. One group was asked to think of the problem in images and the other in words. The group who used imagery fell asleep more quickly and woke up with less anxiety. About the Author: Anita Mahaffey is a mother of three, wife, writer public speaker and a business owner who lives in California. In early 2006 she developed a line of women’s sleepwear to help combat night sweats and hot flashes. Her products can be found at www. Cool-jams.com. Her factory is the exclusive manufacturer of an awesome fabric called moisture wicking smart fabric. Anita’s goal is to fill her blog with new and interesting information for women. If you have anything to share with her, she welcomes your posts. http://www.coolnewsforwomen.blogspot.com/ Photo: xxyx

The fact that exercise and proper nutrition are as important in midlife and beyond as in childhood may not come as a surprise. Regular exercise at this age has been shown to substantially improve a woman s health. By: Janet Horn, M.D. One of the advantages of reaching midlife is that we are finally finished with all those issues that make childhood and adolescence such a pain in the neck, such as needing set bedtimes as well as regular dental and eye checkups; having to worry about using protection during sex and about cigarette smoking; getting all those shots to prevent diseases and wearing helmets to prevent sports injuries; needing to eat all our vegetables and avoid sugar as well as not missing gym class. What a relief to let these issues fade right along with our memories of tetherball on the school playground! Not so fast. Would it surprise you to know that you still have to be aware of each and every one of the above so-called “child/adolescent” health issues? For instance, what about set bedtimes? The obvious reason that we needed enforced, regular bedtimes each night was so that we would get enough sleep. Being tired and sleepy the next day in school caused everything from lousy concentration to crabby moods. Now that we’re in midlife, many of us believe that sleep is no longer an issue. This is not the case at all. It’s still essential to our health and wellbeing. Recent studies have shown that not only do sleep disturbances often indicate a serious health problem, but that lack of sleep can actually cause health problems, such as weight gain. Polls have shown that nearly two thirds of adults over the age of sixty-five have sleep complaints, but that less than 15 per cent of them have been formally diagnosed with a sleep problem. Why? Because we don’t mention sleep problems to our health care providers. Our mothers were right – we still need to be concerned about our bedtimes. Once we’ve gotten the glasses we need and all our baby teeth are gone, we no longer need to get regular eye and dental checkups as we did in our younger years, right? Again – no. Although our vision does remain stable from young adulthood until we need bifocals, there are common eye diseases that begin to occur in midlife, and that can lead to blindness if not diagnosed. And even though we no longer have our baby teeth, other dental issues take the forefront upon reaching midlife, such as gum inflammation which has been shown to be associated with diabetes and heart disease. So, continued regular dental and eye checks are as important as in our younger years. And what about sex at midlife and beyond? We’ve moved from groping and being groped in the backseat of the car to more sophisticated maneuvers in a comfortable bed, and finally, finally no longer have to worry about pregnancy. So we don’t need protection; or so many of us think. Although it’s true that once menopause arrives one can’t get pregnant (warning: make sure you have completed menopause before assuming this as diagnosing menopause can be tricky), protection is still needed during sex because of sexually transmitted infections (STIs). Yes, we can still get those, and in some cases are even more prone to becoming infected after menopause, even after a hysterectomy. And even though we’re past the childbearing years and our reproductive organs seem to have no further use, we still need regular pelvic exams and Pap smears. It is also important at that exam to discuss with our healthcare providers the need for testing for STIs; if there is a new partner or the worry that the current partner is not monogamous, this testing is a must. STIs are not the only threat held over from our adolescent years; so is cigarette smoking. Many women in midlife think that there is no reason to stop smoking cigarettes at this age, since they wrongly assume that the damage is already done from all the prior years of smoking. This is not the case. No matter how many years one has smoked, stopping can prevent further damage to the heart, blood vessels, and lungs, and in some cases can reverse some of that damage. Also relevant to the lungs is the fact that asthma can begin in midlife, where once it was thought to only begin in childhood. The two major causes seem to be occupational exposure to substances that damage the lungs, and the recreational exposure to air pollution by adults who run predominantly outside. So, a new onset of shortness of breath at this age – even if it occurs only with exercise - does not necessarily mean heart disease; remember that we can develop asthma now. Did you think you were finished with all those horrible shots you had to have in childhood and adolescence? Sorry, you’re not. There is a recommended immunization schedule for adults in midlife and beyond, just as there are for children. At certain ages over 50 and at certain intervals, you’ll need shots against the flu, certain types of pneumonia, tetanus, and in some instances, shingles and hepatitis. Ask your primary care provider about these. And did you pack away your helmet when you gave away your bike with training wheels? Probably ok to have done this since now you will need a bigger size helmet. But you do need a helmet. A recent report by the U.S. Consumer Product Safety Commission stated that sports-related injuries in the Baby Boomer population was on the rise, with over 1 million injuries in this age group in 1998 alone, most of the injuries being due to bicycling and basketball. The same report said that the many head injuries associated with bicycling were probably due to the fact that Baby Boomers use helmets less than younger people do. The fact that exercise and proper nutrition are as important in midlife and beyond as in childhood may not come as a surprise. Regular exercise at this age has been shown to increase longevity and wellbeing, postpone and possibly prevent dementia, strokes, heart disease, and diabetes, and aid in the treatment of depression. Important to know as well is that several different types of regular exercise are recommended at this age, including aerobic (cardio) exercise, weight-bearing exercise or strength training, and exercises to improve balance and flexibility. What we eat as we get older is every bit as important as it was in our younger years. One particular healthy way of eating, the Mediterranean diet, has been shown to stave off dementia, prevent heart disease and diabetes, maintain a healthy cholesterol level, and improve longevity. One study showed that this diet even improved sexual function in certain women! This diet is exactly as expected given its name: lots of natural whole foods, like vegetables, fruits, and nuts, lots of fish and oil, moderate amounts of wine, and limited amounts of foods containing refined sugar. Controlling the portions of the foods we eat is even more important at this age. Our metabolic rate decreases with age, making it easier to gain weight while eating the same amounts of food as in our younger years. So, as you are rummaging through your mother’s attic looking at your old dolls, baseball bat and Ouija Board, and breathing a sigh of relief that you no longer have to worry about being picked for a baseball team or that your best friend copied your paper doll’s dress, don’t get lulled into complacency about your health. Although you once may have thought that taking care of yourself health-wise would get easier as you get older, you know now that that’s not true. Make your appointments for regular checkups, get more than 5 hours of sleep a night, use protection when having sex, particularly with a new partner, stop smoking no matter how old you are, get the recommended immunizations, be careful and wear your helmet and seatbelts, and exercise regularly and eat well. Your mother’s recommendations from your childhood continue to apply! About the Author: Two practicing doctors, Janet Horn, M.D. and Robin H. Miller, M.D. have been close girlfriends since they met during medical training at the Johns Hopkins Hospital. They have written the book The Smart Woman’s Guide to Midlife and Beyond. This comprehensive guide shows you how to work with your body instead of against it to stay healthy and happy through menopause and beyond. Photo: innabovetidehtc

Stephanie was no longer content to accept a dysfunctional mode of social behavior that of the nice, obedient, and voiceless woman. By: Florence Falk The impact of cultural blockage on women s lives cannot be underestimated. For to the degree that we accept and abide by the rules of socially invasive, and false, doctrine about who we are and who we ought to be, we will continue to suffer from low self-esteem. The formation of self will be drastically, perhaps irrevocably, compromised. There is, however, a power-laden alternative: to disabuse ourselves of shame and fear by outing its secret lair inside us. How? By first growing conscious of the emotional and spiritual hold these host energies have on us. This is exactly what Stephanie Gonzalez did after she was raped, as, little by little, her attitude, then her actions, began to change. For two and a half years Stephanie kept her rape a secret. Meanwhile, she was reading about case after case of rape in the newspapers and gaining strength and resolve. Finally, Stephanie said, I made a decision that turned my life around: I would no longer live with the crime or the secret. Instead, I would tell the public about my rape. Stephanie called Barbara Goldman, the executive director of the Santa Fe Rape Crisis Center, and volunteered to tell her story on TV. After the program aired, Stephanie was inundated with calls from women and men who wanted to offer support and share their own stories. They would say, This happened to me several years ago, and I m going to get help. Or, This happened to my mother, and my father hasn t been able to deal with it, and we all need to get help. A woman who is now a district judge told me it had happened to her. The outpouring was incredible. The experience of outing her secret transformed Stephanie. I m not the same person, she says. I don t feel ashamed anymore. By admitting to and uncovering her own invisible wounds, Stephanie went through a profound educational process. She was no longer content to accept a dysfunctional mode of social behavior that of the nice, obedient, and voiceless woman by silencing herself, or turning suppressed anger into self-disavowal, or allowing feelings of shame, guilt, and anger to translate into depression. Such acquiescence would have only created more inner emptiness. Instead, Stephanie s therapeutic work allowed her to confront her own secret shame in solitude. Indeed, that act was itself a form of self-assertion, and it permitted her to give a name to hitherto unknowable and inchoate feelings that had been choking off her sense of personal freedom. Most of us do not have to endure such terrible misfortune before embarking on the journey to selfhood; yet whatever circumstances bring us there, this is the same path every woman alone must travel. Indeed, once we step foot on it, we will savor the solitude that transforms our lives. A Woman s Self A woman s self is a strong, yet delicate, thing. I know this firsthand from the privileged space of my office, where I have a panoramic view of women s selves. Their appearances vary: outside, some are broken, tough, wispy, empty, hungry, ravaged, or ravenous; inside, all shine with the same hallowed light. Appearance isn t important. What is important is that no matter how faint the silhouette, these selves stubbornly persist. For the self insistently shows up, shape changing according to its need for camouflage and the degree to which it feels brutalized or neglected: in a word, unseen. To be unseen is, frankly, an intolerable form of aloneness. It means that we are invisible to others, or, if even vaguely visible, that we simply do not matter. Nothing is more devastating to a woman s self than that: for to be unseen by others means that we are truly unable to see ourselves. This is surely how Stephanie felt after the rape and before she was ready to come to terms with what had been inadmissible knowledge. But it is also a looming reminder to the rest of us who are quick to cast the first stone at ourselves. The diminished self-esteem that leads us to fear, and then turn away from, the solitude we need for personal and spiritual nourishment, is a river fed by two tributaries. The first is the social and cultural tributary I explore in the first three chapters and that creates the climate whose air woman alone must breathe in every day. The second, equally important tributary concerns the development of our personal identity, which I will turn to next. It is important for a woman alone indeed, all women to understand how some of the fundamental experiences of growing up female from childhood through young adulthood affect the way a woman s sense of self evolves specifically in relation to our early experiences of being alone. When we take into consideration the many cultural messages that encourage a woman to think of herself as less than to not accept herself as she is together with the many assaults to the self that are personal and individual, we can begin to understand why the uncomfortable feelings we carry make us veer away from aloneness. The challenge to women alone is to confront these feelings so that we can enjoy the creative rewards of solitude. About the Author: Florence Falk, author of On My Own, is a writer and teacher, and has been a psychotherapist in a private practice for more than twenty years. She gives lectures and leads workshops across the country. Visit her at FlorenceFalk.com. Photo: fonsico

Fish oil has been found to be of benefit in stroke prevention, Crohn’s disease, lupus, prostate cancer, colon cancer, high blood pressure and rheumatoid arthritis. By: Robin H. Miller, M.D. One cannot read a newspaper or listen to the radio or TV without fish oil being mentioned. What, exactly, is it? Why all the hype now? Is it really as good as it’s cracked up to be? All are important questions; you need to know the answers if you want to stay healthy in midlife and beyond. What is it? The healthy substances in fish oil are known as the omega 3 fatty acids. Although the highest concentration of these is found in fish, you can also find omega 3 fatty acids in other foods such as flax seed, walnuts and canola oil. Why all the hype now? Nutritionists and those in the alternative health community have understood the value of omega 3 fatty acids found in fish for years. Now that the use and value of fish oil has been extensively studied by mainstream medical institutions, more and more physicians are recommending it for their patients. Is it really as good as it’s cracked up to be? The American Heart Association thinks so. They recommend that people consume omega-3 fatty acids from fish and plant sources to protect their hearts. Studies have found that omega-3 fatty acids do the following: Decrease the risk of sudden death (from heart disease) and abnormal heart rhythms Decrease the development of atherosclerosis and plaque formation Decrease blood clots Improve the overall health of the body’s arteries And….. Lower triglyceride ( a type of lipid or cholesterol ) levels in the blood What else is fish oil good for? Fish oil has been found to be of benefit in stroke prevention, Crohn’s disease, lupus, prostate cancer, colon cancer, high blood pressure and rheumatoid arthritis. Interestingly, a recent study done in England found that pregnant women who consumed 2-3 servings of fish or seafood a week throughout their pregnancy had children with higher IQ’s than those pregnant women who consumed no fish or seafood. How should you be getting your omega-3 fatt y acids? Is there a difference between fish and other sources? There are different types of omega-3 fatty acids. The active forms, found exclusively in fish, are called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Those fish that are highly recommended include herring, sardines, wild salmon and fresh tuna. It is important to note: Farm raised salmon also contain omega 3 fatty acids. However, many of these fish are treated with antibiotics, have been genetically modified, and/or have been fed fish pellets with dye to give them a pink color. Canned salmon, which is packed in the juices of the salmon and contains bones – a great source of calcium - is usually made from wild salmon, and thus, may be a better option than fresh farm raised salmon. Canned tuna can contain a fair amount of mercury, and the levels can be quite variable. Another form of the omega-3 fatty acids can be found in plants. Flaxseed and flaxseed oil contain alpha-linolenic acid (ALA), which is converted by the liver to the active forms, EPA and DHA. Since the conversion to the active components can vary from person to person, fish oil is a far more potent form of omega-3 fatty acids. It is best to use both fish and flax seed to get omega-3 fatty acids. If you are interested in taking fish oil as a supplement, look for brands that are distilled and that test for contaminants. Taking it as a contaminant-free supplement will avoid the problem of being exposed to mercury from fish. There are a couple of common brands that do this, Nordic Naturals and Eskimo Oil. Here is an important tip: If you have fish oil capsules, and, after piercing, it smells like rotten fish, it is time to find a new bottle. Rancid oil isn’t good for you. Eating fish is probably the best route for getting omega-3 fatty acids. It is always best to get nutrients from whole food. What about mercury? There is the potential for fish oil and, of course, fish to contain mercury. Mercury can be toxic to the nervous system and is particularly harmful to the developing nervous systems of babies and small children. Because they may contain too much mercury, there are certain types of fish to avoid or eat sparingly. These include: shark, swordfish, king mackerel and tilefish. Are there other risks? Those with bleeding problems should probably avoid fish oil since it thins the blood. Those on blood thinners need to let their healthcare providers know that they are regularly getting fish oil in their diets or taking a supplement so that their bleeding time can be monitored. Some people become nauseated after taking it. Some who take it might find it elevates their LDL cholesterol slightly. Quality issues with fish oil supplements are huge. It is really important to find a good, mercury-free brand as mentioned above. What is the recommended dose? There really isn’t a set recommended dose. Fish oil supplements in the amount of 2-4 grams a day have been found to lower triglyceride levels in the blood. Most doctors recommend anywhere from 1-3 grams of fish oil a day. For those patients with high triglycerides the recommendation is 2-4 grams a day. If you are interested in taking fish oil supplements it is really important to discuss it with your doctor or health care provider first. One more tip, if you find you are burping up fish after you take your supplement, switch to a different brand. There are many, which don’t give you a fishy after-taste!! The Bottom Line? The hype about fish oil is well-deserved. It can help you stay healthy in midlife and beyond. About the Author: Two practicing doctors, Janet Horn, M.D. and Robin H. Miller, M.D. have been close girlfriends since they met during medical training at the Johns Hopkins Hospital. They have written the book The Smart Woman’s Guide to Midlife and Beyond. This comprehensive guide shows you how to work with your body instead of against it to stay healthy and happy through menopause and beyond. Photo: jalalspages

The new miracle treatment for women in midlife and beyond: A true magic bullet for staying healthy and feeling good. By: Janet Horn, M.D. and Robin H. Miller, M.D. When you first saw the title of this article, you immediately thought it was hogwash, right? You were a bit disappointed, too, because doctors are supposed to be honest, and discuss only the treatments that have been scientifically proven to work; and everyone knows that there is no such thing as a miracle treatment that keeps you healthy as you age. But, here’s the thing: we are telling you the truth. First, let us tell you what this miracle treatment can do. It can help you to retain your memory, and possibly even prevent dementia, or at least postpone it for years. It can prevent you from falling, the most common cause of injuries to those of us who no longer even count the number of candles on our birthday cakes. It can, in some cases, keep you from getting arthritis in your knees, and if you already have it, keep you up and moving. It can keep your heart healthy, and if you already have heart disease, it can get you back to feeling great. It can prevent some cancers. If you have diabetes, or high blood pressure, or high cholesterol, it can, in some cases, make them go away, and at the very least, it may allow you to lower your dose of medication for each of these three. It can help you to breathe easy. It can keep you buff and help your sex life. It can help you sleep better, suppress your appetite, and even increase your metabolism. And it can improve your sense of wellbeing, keep your mood positive, and increase how long you live. We know you’re still doubtful because if such a thing really existed, it would be on TV constantly and all over the internet, and you would’ve probably bought a huge amount of stock in it. But in fact, it not only exists, but all of the effects mentioned above of our miracle treatment have been scientifically proven! Human beings were meant to move. Every aspect of our bodies’ functioning is geared toward that. On the flip side, movement and mobility are very important to the quality of life. What does this have to do with the miracle treatment? Easy – the miraculous new treatment for all our ills, particularly those accompanying the aging process, is movement. Because of all the negative connotations, we won’t call it exercise or any of those other clinical-sounding names, like “workout” or “physical activity.” It really does all the things we said it can do. In fact, a recent study that followed more than 2500 people over the age of sixty for an average period of twelve years found that those who were fit from regular and adequate movement, whether they were overweight or not, had a significantly lower death rate at a young age than those who were not fit. Here are the specifics. The official recommendations, released in 2007 by the American Heart Association and the American College of Sports Medicine, for the amount of physical activity necessary to improve and maintain our health include not one, but three different types of exercise: aerobic activity, muscle-strengthening activity, and balance/flexibility training. These are the recommendations. 1) Aerobic activity of moderate intensity for thirty minutes a day, five days per week - Go for a walk or climb those stairs in your building – anything goes here as long as you do it for thirty minutes; 2) Muscle strengthening activity including eight to ten exercises involving the major muscle groups, with eight to twelve repetitions each, at least twice a week – Use free weights, a barbell, or a machine that simulates weight lifting by resistance; 3) Balance and flexibility activity at least two days a week – do yoga, pilate, or Tai Chi. And be sure to stretch. So now you know about the magic bullet for staying healthy. But, even though you know you need to stay active, sometimes, the whole idea of getting up and actually doing it is overwhelming. It is particularly hard to find the time when most of us have such a busy lifestyle. But there’s even more good news about our miracle treatment. For those who hate the gym, workouts, jogging and barbells, there is an alternative called “Exercise Lite”. Several years ago, a very interesting study was done at the Cooper Institute in Dallas, Texas. 255 volunteers were divided into two groups. One group went to the gym regularly for a standard workout. The other group tried to integrate regular physical activities into their usual daily routines. They would walk up stairs instead of taking an elevator, clean their own houses and apartments, work in their own gardens; in other words, they took every opportunity to do the maximum physical activity with their daily activities. After six months, both groups had improved their fitness levels, lowered their blood pressures, and lost fat. But, after two years, only those in the group that had incorporated fitness into their routines were more likely to maintain their fitness level. Exercise lite worked and kept on working! To receive the full health benefits as we mentioned above, you need to do at least 30 minutes of moderate to vigorous aerobic (cardio) exercise each day. With exercise lite, you can break it down into 10-minute segments so that the cumulative time is still 30 minutes a day. If you only have a couple of 10 minute breaks a day, go walking for those breaks and then take a quick walk before or after work. You want to shoot for 15-20 minute miles, and you want to get your pulse rate up but still be able to have a conversation. If you garden, you need to do it while moving around a lot, in other words, active gardening. Same thing goes for housework. The vacuum can be your best workout buddy! One easy way to do exercise lite is to wear a pedometer, a little meter you wear on your belt that records your steps. With the pedometer you want to aim for 10,000 steps a day. Most important, make it fun and you’ll keep doing it. Do things you like. Find a class that is fun or start riding your bicycle or swimming. Get some great music and use it for your activity. If you need support, grab your friends and family to do an activity with you. And remember, don’t tell yourself that you are doing the dreaded “exercise”; fool yourself and have it become a normal part of your daily life. Before starting any exercise program, check with your doctor! About the Authors: Two practicing doctors, Janet Horn, M.D. and Robin H. Miller, M.D. have been close girlfriends since they met during medical training at the Johns Hopkins Hospital. They have written the book The Smart Woman’s Guide to Midlife and Beyond. This comprehensive guide shows you how to work with your body instead of against it to stay healthy and happy through menopause and beyond. Photo: Listen Missy!

by: Category: Health & Beauty Classic Length:00:00:30 DOWNLOAD

by: Category: Health & Beauty Classic Length:00:00:30 DOWNLOAD

by: Category: Health & Beauty Classic Length:00:00:30 DOWNLOAD

by: Category: Health & Beauty Classic Length:00:00:30 DOWNLOAD

Podcast #1 (lipidoctormp3show1) explains the difference between exercise-resistant and exercise-responsive fat; ie. why you can exercise like a fiend and still have problem areas.Download lipidoctormp3show1.mp3