Meighan Sembrano

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Osteoporosis – Top 5 High Impact Exercises For Stronger Bones

Statistics has it that people above the age of 50 are nearly 50% more likely to develop an osteoporosis-related fracture, particularly in the spine, hip and wrist. One of the most effective ways to strengthen your bones is through engaging in regular exercises. You can start exercising today irrespective of your age or gender to prevent osteoporosis.  According to Nicole Dorsey, an exercise physiologist, your bones become more fragile as you age, and thus you should learn how to exercise safely. Since Osteoporosis makes your bones weaker, you are at an increased risk of fractures if you don’t exercise with care.

 

Here are top 5 high-impact exercises to strengthen your bones:

 

  1. Superman Exercise
Top 5 High Impact Exercises For Stronger Bones

Top 5 High Impact Exercises For Stronger Bones

Superman exercise involves Pilates-based moves that are specifically designed to stretch and strengthen muscles along your spine. They are great moves to stabilize your entire core and the back.

  • Lie face down on a mat and place your forehead lightly on a towel
  • Keeping your thighs together, extend your legs straight behind you while squeezing your      inner thigh muscles
  • Reach your hands overhead such that the pinkies are touching the floor with your palms facing each other.
  • Gently lift your right arm forward and off from the floor about 2 inches and hold this position for about 5 seconds before lowering and repeating with the other arm.
  1. Lifting Weights


Numerous researchers indicate that you can increase your bone mass, especially on your spine, through strength training workouts. About a 2009 research from Canada’s McMaster University, performing weight training exercises for one year can increase spinal bone mass by 9% in postmenopausal women. However, it should be done with a lot of care to prevent bone joint pain, especially in the arms, hips and back.

  •     Select a convenient weight and perform 8-12 slow and steady repetition in a row and stop.

 

  •     Take 30 to 60 seconds rests between sets. Beginners should perform a set thrice every week, and gradually work up over a couple of months.

 

  1. Standing Hip Abduction

This happens to be one of the most effective exercises that is also gentle for patients receiving psoriatic arthritis treatment. It involves standing leg lifts that strengthens the muscles around the hip while lubricating hip joints that are vulnerable to fractures in osteoporosis patients.

  • Place a firm, high-backed chair or bench about a foot from your left side
  • Hold the top of the bench with your left hand while standing with feet hip-width apart, your knees bent and belly tightly firm
  • Gently lift your right leg out to the side about 6 inches off the floor while keeping it straight.
  • Point your toe slightly and hold this position for 3 seconds before slowly lowering your foot to the ground.
  • Make 8-12 repetitions and switch to your left foot.

 

  1. Band Step-outs

 

Resistance band set-outs help to improve flexibility while strengthening muscles. They are ideal for preventing bone joint pain in patients suffering from osteoporosis as they don’t strain your joints.

  • Using a resistance band that sits loosely around your mid-thighs, place your arms alongside your body or on your hips
  • Bend you’re both knees while contracting your abdominals and gently lower your hips into a half-squat. Ensuring your belly muscles are firm, slightly contract your buttocks muscles.
  • Using your right foot, take a giant, slow step out to the right side
  • Stay in half-squat position for a while before stepping the left foot together with your right foot. Step out again slowly with your right leg and go on with the step-outs to the right side eight times.

 

  1. Standing Hip Extension

 

This is another great exercise for your hips. It involves moves that strengthen lower-body muscles that go a long way in making daily activities easier, such are rising from a chair or getting out of your car.

  • Stand about 2 feet in front of a firm bench of the high-backed chair. Place your hands slightly on the top of the bench for support
  • From your waist, lean slightly forward to shift your weight on your left hand
  • Slowly extend your right leg backward to bring it just beneath your hip height
  • Hold this position for 3 seconds ensuring you keep your belly muscles contracted.
  • Gently lower your right leg to the floor using controlled movements and repeat 8-12 times. Rest for 30-60 seconds and then switch to the left leg

Conclusion

There are plenty of high impact exercises that can strengthen your bones and keep fractures at bay. They should be performed with care if you are prone to conditions like osteoporosis and arthritis. It is important to contact your doctor before taking up and exercise routine, especially if you are at an advanced age. Exercise regularly for the sake of your overall wellbeing!

Reference

https://www.consumerhealthdigest.com/bone-health/bone-support-faqs/what-is-the-role-of-exercise-in-bone-health.html

http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/exercise-weight-bearing

Author Bio

Meighan Sembrano is an author at Consumer Health Information. She has a keen interest in writing. She has contributed many beauty related articles in many popular websites. She has  done her Mass Communication degree. She now lives in Washington DC. She is a social worker who spends her free time searching about life, health, beauty, world news and lifestyles fitness related articles. She is fond of travelling and trekking. To know more about her, follow her on Facebook and Twitter.

Leave a comment Posted on Exercise

Benefits of Exercise for Older Women

Exercise for older women

Exercise for older women

Lack of regular exercise for women after menopause can significantly contribute to numerous health complications that include chronic illnesses like osteoporosis and arthritis, just to mention a few. There are plenty of benefits in exercising as long as you have the energy to get moving. While not all strenuous exercises can be healthy after menopause, weight-bearing workouts that place weight on your bones, such as the hips, knees, spine and legs, can be helpful in preventing conditions like osteoporosis.

If you are a postmenopausal woman, you should learn the following benefits of living an active lifestyle rather than spending too much time in bed or on the couch:

  • Prevent Osteoporosis

Osteoporosis is a medical condition that makes your bones weak and brittle. It is a common problem among the elderly where slight stresses like coughing, bending or falling can cause a fracture. Most fractures associated with this condition occur in the spine, hip or wrist. Although it can affect anyone irrespective of gender or age, postmenopausal women are at an increased risk for osteoporosis than men of the same age. Weight-bearing exercises, healthy diet, and medication can help in preventing osteoporosis in women after menopause.

  • Lower the Risk of Heart Disease

Your chances of getting heart disease increase as you age, but in women, the symptoms become more evident after menopause. While menopause doesn’t cause heart disease, there are certain risk factors that make women more prone to the condition after they reach menopause. These include smoking, high-fat diet and other unhealthy habits, according to Dr. Nieca Goldberg, a cardiologist and a volunteer at the American Heart Association. Dr. Goldberg says that drop in estrogen levels may also play a role. Regular exercises increase the flexibility of arteries and lower HDL cholesterol, reducing the risks of blood clots, according to Dr. Goldberg.


  • Stronger Joints

About Dr. Lisa Kaye, the orthopedic surgeon and an associate professor at the Saint Louis University School of Medicine in Missouri, menopause accelerates bone loss, and as you age, the amount of bone turnover is higher than the amount of new bone production. A decline in estrogen production during menopause triggers the breakdown of your bone cells, putting you at an increased risk of arthritis, which manifest as bone joint pain.  Dr. Kaye advocates for weight-bearing exercises like weight lifting and tasks performed when standing up – jogging, walking, running, step aerobics. These should start at an early age and continue past menopause to help build bone density.

  • Maintain Regular Bowel Function

Irregular bowel function is a common problem among the elderly, including postmenopausal women. It occurs mainly due to digestive complications that cause diarrhea or constipation. These can also be triggered by the sedentary lifestyle, particularly among the postmenopausal women who are trying to adapt to new physical and emotional changes in life. Luckily, you can maintain a regular bowel function by engaging in regular physical activities and exercises, which promote digestion and movement of food in the digestive system. Exercising also promotes absorption of minerals and essential nutrients into the bloodstream.

  • Overall Fitness and Health Improvement

Irrespective of your age, it is common sense that exercising regularly comes with many benefits for your overall fitness and health. It’s a great way to improve the quality of your life and longevity. Besides, exercises stimulate production “feel good” hormones while suppressing the release of the stress hormone, cortisol. This means your mood improves every time you exercise, and can be helpful in addressing psychiatric issues that commonly affect postmenopausal women, such as stress, anxiety, nervousness and mild depression. Getting a workout buddy can help in alleviating feelings of isolation that is common among the elderly.

Coping With Postmenopausal Symptoms

Apart from engaging in a regular workout routine, there are several strategies through which you can cope with postmenopausal symptoms while lowering the risks of chronic illnesses. These include:

  • Healthy diet: Consumption of a healthy and well-balanced diet will ensure that your body receives all the essential nutrients and minerals necessary to maintain normal body functions. Consume plenty of fruits and vegetables to boost your immune system. Limit fat and cholesterol intake to lower the risks of cardiovascular disease. Consume foods that are rich in calcium to strengthen your bones.
  • Make lifestyle changes: Adopt habits that are deemed beneficial to your health. Drop habits like smoking and excessive use of alcohol.
  • Maintain healthy weight: This can only be achieved with proper diet and exercises.

Supplementation

Supplementation is very crucial for women after menopause. About PM Phytogen Complex reviews, common postmenopausal symptoms can be addressed through supplements. PM Pytogen Complex is a product that is specially formulated to help alleviate common menopausal and postmenopausal symptoms like hot flashes, night sweats, insomnia, weight gain and increased irritability. The supplement is all natural and inexpensive, yet very effective in treating several conditions that arise during and after menopause. Active ingredients in PM Phytogen Complex include Puerana Mirifica, vitamin B12, folic acid and biotin.

Conclusion

If you are a woman past menopause, you should never miss a day without ensuring that you engage in physical activity for the sake of improving your overall health. You can avert many health complications with regular exercises as long as you have time and energy. It’s a great way to thank your body and mind. Get up and start moving!

References

https://www.consumerhealthdigest.com/menopause-center/tips-to-maintain-your-health-during-menopause.html

https://www.thebeautyinsiders.com/why-is-it-hard-to-lose-weight-during-menopause.html

Author Bio

Meighan Sembrano is an author at Consumer Health Information. She has a keen interest in writing. She has contributed many beauty related articles in many popular websites. She has done her Mass Communication degree. She now lives in Washington DC. She is a social worker who spends her free time searching about life, healthy, beauty and lifestyles fitness related articles. She is fond of travelling and trekking. To know more about her, follow her on Facebook and Twitter.

Leave a comment Posted on Women's Health

Panic Attacks during Menopause – How to Prevent Them?




While symptoms like night sweats and hot flashes are frequently discussed,other symptoms like insomnia, irritability, and panic attacks can occur during  menopause as well. As all women are different, they experience these symptoms differently. For example, menopause symptoms in some women are quite mild while in other women they become severe. In this article, we will discuss panic attacks during menopause and how to deal with them.

Panic attacks – why they happen?

Panic attacks and the menopause

Panic attacks and the menopause

Panic attacks, in general, are known to be one of the most frightening, disturbing and uncomfortable experiences of person’s life. The exact source of anxiety, panic attacks, and even heart palpitations during menopause isn’t quite clear yet.

Although the exact cause of panic attacks isn’t familiar yet, because women are more likely than men to experience panic disorders most frequently during PMS, pregnancy and menopause it is assumed that panic attack has something to do with hormonal imbalance.

In most cases, women start experiencing panic attacks during per menopause, the transition period before the actual menopause. During this time, female hormones estrogen and progesterone fluctuate dramatically and start to decline.


When women enter menopause, severity and intensity of symptom experienced during that time could lead to anxiety. If left untreated, anxiety leads to panic attacks that can affect person’s wellbeing and even social life.

Estrogen and progesterone act as natural anxiolytics, which means they work together with the anxiety control receptors in your brain to prevent mood swings and cope with stress, anxiety, and panic attacks. Naturally, as the natural production of these hormones declines in menopause, women become more prone to experiencing these symptoms.

However, hormonal imbalance isn’t the only cause of panic attacks. It is believed that occurrence of different factors contributes to panic attacks. For example:

  •     Becoming infertile
  •     Lifestyle changes
  •     Various biological changes
  •     Unhealthy nutrition
  •     Consumption of alcohol
  •     Family history of panic disorder
  •     Stressful situations
  •     Children are leaving home.

 

Do panic attacks end with menopause?

In most cases, women experience panic attacks during perimenopause and menopause, and the severity of panic disorders decreases in post menopause. However, it is still important to mention that experiencing these attacks varies from woman to woman and while some women don’t experience panic disorders in years after menopause, others do.

For example, Smoller JW, Department of Psychiatry, Massachusetts General Hospital in Boston conducted a study to investigate the prevalence of panic attacks in postmenopausal women. The study included 3369 postmenopausal women who completed questionnaires about the occurrence of panic attacks in the previous six months.

Findings of the study were published in the journal Archives of Internal Medicine, and they showed that full-blown panic attacks in postmenopausal women were associated with a history of a migraine, cardiovascular disease, chest pain, etc. Other causes of panic attacks in postmenopausal women were stressful life events and functional impairment.

 Symptoms of panic attacks

 

  •     Shortness of breath
  •     Chest pain or tightness
  •     Sweating/shaking
  •     Heart palpitations
  •     Hot or cold flashes
  •     Hyperventilation
  •     Nausea/stomach pain
  •     Lightheadedness etc.

 

Panic attacks prevention

 

  •     Eat healthy and balanced diet rich in vitamins and minerals that will supply your body with essential components it needs to function properly
  •     Consider taking menopause supplement to avoid missing on essential nutrients. Best menopause supplements are made of natural and herbal ingredients which also decreases chances of experiencing some side effects as well.
  • For example, PM Phytogen Complex is the all-natural supplement that provides your body with substances that mimic the action of estrogen hormone making it easier for you to deal with symptoms of menopause like night sweats, hot flashes, insomnia, irritability, anxiety, etc. The product is affordable and can be purchased via the official website and in retail stores as well.
  •     Avoid consumption of alcohol
  •     Exercise regularly
  •     Try out some alternative manners of relaxation e.g. acupuncture, massage, yoga, meditation and many others.
  •     Make sure your body gets the recommended dosage of vitamins that will not only protect your overall health but also support you mentally as you go through the menopause.
  •     Avoid or manage stressful situations, find a unique way of relieving stress e.g. listening to music, deep breathing, writing, or even taking a walk.

Conclusion

Panic attacks occur in perimenopause and are experienced in menopause as well. Although some women don’t experience them in postmenopausal period, others do. The exact reason for panic disorders is still unknown, but it’s assumed they occur due to hormonal balance coupled with other factors. Healthy lifestyle and stress management can help you prevent panic attacks.

References

https://www.consumerhealthdigest.com/menopause-center/menopause-and-panic-attack.html

Author Bio

 

Meighan Sembrano is an author at Consumer Health Digest. She has a keen interest in writing. She has contributed many beauty related articles in many popular websites. She has done her Mass Communication degree. She now lives in Washington DC. She is a social worker who spends her free time searching about life, healthy, beauty and lifestyles fitness related articles. She is fond of travelling and trekking. To know more about her, follow her on Facebook and Twitter.

 

Leave a comment Posted on Patient Talk

7 WAYS TO REGAIN THE LOST MEMORY!


Getting rid of brain fog

Getting rid of brain fog

Most of us have had that brain fog (or fibro fog) moment that we can’t remember anything. Had ever forgotten the name of your favorite rapper or the teacher that sent you to the teacher’s lounge? While the above situations area is fairly trivial in most of our lives, they may have a strong impact on our brain that may have adverse effects.

Well, I have always stressed the need for proper healthy brain foods in a bid to make your memory sharper. Nutrition can play a pivotal role in your brain’s neurological health that may include maintaining and improving memory. The next time you can recall your favorite rapper, blame it on whatever it is that you’re feed your body with.

Why is your memory going down south?

Everyone is worried about the loss of memory, and this has prompted a majority of us to search for solutions to enhance and protect our memory. The quality of life, level of stress, food, drugs, and some lifestyle choices of a fast-paced urban lifestyle could be the main cause of your dwindling memory. But worry not, I got your back.


  1. Prevention is the best cure

The best way to regain lost memory is not to lose it in the first place. Eating healthy and leading a healthy lifestyle will do just that. There are select foods that are proven to slow down and halt memory loss, and improve cognitive function. Lifestyle choices such as quitting smoking and alcohol can also be beneficial. Take Provasil brain supplement. It contains essential fats and vitamins that work round the clock to maintain your general brain health

  1. Use mnemonics

This is a great tool and easy one to master, not just for patients with illnesses that cause short-term memory loss. Mnemonics is basically a technique of attaching an image, word or phrase to an object. This skill is easy but powerful, and it ensures that memorization sticks in your brain like super glue.

  1. Exercise

Physical activities can help boost blood flow to your brain thus improving functioning. Do a short session of stretches when you get out of bed in the morning to wake your mind up. If you have enough time, aim for half an hour of moderate aerobic exercise for about three or four times every week.

  1. Set up a daily routine

A daily routine will to a large extent improve your short term rather than your long term memory, it will enable you overcome some of the drawbacks you experience caused by short-term memory loss and reduced frustration. The security of having a constant routine will enable you to focus on the fun parts of improving your memory, not on stressful parts of losing it.

  1. Keep a journal

If you really struggle to remember what transpired the previous day, start with writing down you day’s proceedings in a journal. Note down important pieces of information or any other things that you’d like to remember; food was eaten, people met, etc.

  1. Try chunking and grouping

If you are required, memorize something very important, and you’re finding it hard to memorize and remember, separate the information into smaller groups. The best items to chunk are phone numbers. Instead of memorizing the ten digit number as ten different numbers, it is easier to remember one four digit number (mostly the prefix part) and two three-digits numbers

  1. Enlist the help of a trusted friend

Explain yourself to a trusted friend and have him or her attend social engagements with you. Your friend can help remember directions, appointments, your wallet, names among other things that help smooth out your social interactions.

References

Author Bio

Meighan Sembrano

Meighan Sembrano

Meighan Sembrano is an author . She has a keen interest in writing. She has contributed many beauty related articles in many popular websites. She has done her Mass Communication degree. She now lives in Washington DC. She is a social worker who spends her free time searching about life, healthy, beauty and lifestyles fitness related articles. She is fond of travelling and trekking. To know more about her, follow her on Facebook and Twitter.

Leave a comment Posted on Cardiovascular disease

7 Superfoods That Improve Heart Health – a guest post by Meighan Sembrano


Superfoods have been around throughout the history, but it was only recently when scientists
Superfoods

Superfoods

realized their true power and beneficial effects on our health. They have the ability to improve our brain power, prevent cancer, and boost our heart health. In this article, we will discuss heart-healthy superfoods that you should introduce into your everyday menu.

  • Blueberries

Blueberries and berries, in general, belong to the group of the healthiest foods you can eat. Blueberries are both extremely delicious and rich in antioxidants that reduce the buildup of LDL (bad) cholesterol in artery walls. Otherwise, LDL cholesterol would keep building up and cause various cardiovascular diseases. The reason blueberries are included in first place of our list is because, studies that were conducted at the USDA Human Nutrition Center revealed that blueberries rank as #1 in best antioxidant activity when compared to other fresh fruits and vegetables.

Also, the recent study revealed that women who ate more than three servings of blueberries per week had a 32% lower risk of getting the heart attack. It is recommended to eat one cup of blueberries a day.

  • Beans

Beans are one of the most underrated superfoods. However, black, kidney, and pinto beans have a high level of soluble fibers that are beneficial for our heart health. Also, beans aid in lowering high cholesterol levels and they don’t contain saturated fats. After all, high cholesterol is the leading cause of heart disease. According to the American Heart Association, another great benefit of beans for your heart health is the face it acts as an appetite suppressor. When you eat beans you feel full for a longer period, you don’t eat as much and manage to maintain your weight. Gaining weight and even obesity are a great threat to your heart health.

  • Spinach

Spinach and other green leafy vegetables are high in fiber, vitamins, minerals, and antioxidants that protect your body from cardiovascular diseases. Most people don’t know that spinach is a good source of Omega 3 fatty acids too, which is another reason you should include it into your diet after all Popeye ate all that spinach for nothing. Moreover, Spinach is rich in folate that helps reduce the blood levels of the amino acid homocysteine. High level of this amino acid is an emerging risk factor for developing cardiovascular disease.

  • Salmon

Meighan Sembrano

Meighan Sembrano

When we’re talking about heart health, it is impossible to leave out glorious salmon. This fish is the best source of Omega 3 fatty acids that are essential for our body. Omega 3 fatty acids reduce the risk of developing various cardiovascular diseases by lowering levels of triglycerides (blood fats that are associated with diabetes and heart diseases). Additionally, some researchers showed that Omega 3 fatty acids prevent blood clots by making preventing platelets clump together and stick to artery walls.

American Heart Association recommends eating two 3 to 6 or servings of salmon at least two times a week.

Video: Also Watch: Benefits of omega 3 fatty acids.

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  • Dark chocolate

This is great news for all chocoholics out there. Naturally, this doesn’t mean you should buy a regular chocolate bar you eat every day. Instead, you should opt for a dark alternative. Various studies showed that dark chocolate can, indeed, benefit our heart health due to its flavonoids that reduce inflammation and improve blood circulation. British Medical Journal published findings of the study that showed that consumption of dark chocolate reduces heart attack (and even stroke) for people that are high at risk of getting cardiovascular disease.

Dark chocolate is defined as chocolate that contains at least 60 to 70% of cocoa. It is recommended to eat a square or two a day.

  • Nuts

Walnuts, pecans, cashews and other nuts are good sources of Omega 3 fatty acids. Also, nuts prevent dangerous heart rhythms, reduce the risk of blood clots, lower LDL cholesterol in the blood and prevent various cardiovascular diseases. To improve your heart health and avoid gaining weight in the abdominal area, you should an ounce of nuts a day as a replacement to usual sugary snacks.

  • Oatmeal

A half-cup of oatmeal a day contains about 130 calories while providing our body with 5 grams of heart-healthy fiber that lowers cholesterol and keeps our maintains our healthy body weight. Also, oatmeal makes you feel full which means you won’t be tempted to eat unhealthy foods or snacks. Moreover, oatmeal and whole grains lower the risk of diabetes that is, actually, a risk factor for cardiovascular disease. It’s important to eat whole grains, instead of refined ones if you want to get all these healthy benefits from the food.

Conclusion

With the introduction of superfoods from this article into your diet, you will lower the risk of getting various cardiovascular diseases. The best thing of all, these foods are just as delicious as they are healthy.

References

 

 

 

 

Author bio:

 

Meighan Sembrano is an author at Consumer Health Digest. She has a keen interest in writing. She has contributed many beauty related articles in many popular websites. She has done her Mass Communication degree. She now lives in Washington DC. She is a social worker who spends her free time searching about life, healthy, beauty and lifestyle fitness related articles. She is fond of travelling and trekking. To know more about her, follow her on Facebook and Twitter.