27 July, 2009

Ease the Pain of Menstural Cramps

Filed under: Women — Joanne @ 9:56 am

womanbitingnail

For millions of women around the world, the monthly pain and discomfort associated with their menstrual cycle is an all-too familiar part of being the fairer sex. The pain ranges from being a minor nuisance that is tolerable to a crippling condition that only bedrest and medication can ease.
Dysmenorrhea is the technical term for the pain association with menstruation. There are two types of dysmenorrhea: primary, which is more common, and secondary.
Primary dysmenorrhea is pain that is caused by excessive prostaglandin production. While pain is the most common sensation experienced, nausea, diarrhea and headaches may also occur.

Secondary dysmenorrhea is caused by an abnormal uterus, fallopian tubes, or ovaries. This may include infections, disease, or endometriosis. Women suffering from secondary dysmenorrhea will experience pain and cramping that lasts longer than their menstrual blood flow. While the only treatment for secondary dysmenorrhea is by medication, surgery or both, the pain associated with primary dysmenorrhea can actually be alleviated with exercise.
Exercise and Primary Dysmenorrhea
Beta-endorphins are released when the body is under stress or pain and act as a natural pain reliever, providing relief from menstrual cramps. To release beta-endorphins, you simply have to exercise.

womanjogging
That’s right. At a time when exercise is the absolute last thing you want to do, it’s the first thing you should do. Drag your miserable self out of bed, grab a drink of water and slip on those runners – it’s time to hit the gym to workout. Experts say that the best type of exercise is aerobic, so try some jogging or a good cardio class to ease those cramps. You can also talk to a personal trainer who can help you set a monthly fitness plan that can ease menstrual pain.
But don’t just workout when you’ve got period pain. Research has shown that regular exercise (4-5 times a week for at least 30 minutes) can help ease the intensity of cramping associated with primary dysmenorrhea.

17 July, 2009

The Importance of Carbs in a Healthy Diet

Filed under: Weight Control and Dieting — Joanne @ 10:03 am

bagels

If you’re trying to lose weight, you’re probably familiar with the bad rep carbs have. Blamed for helping the body pack on the pounds, several of today’s hottest fad diets are all about minimizing or totally cutting out the intake of carbs.

Beware the hype!

The cardinal rule of any healthy sustainable diet is that it should be balanced and well-rounded, meaning all of the food groups have to be represented. So, don’t go chucking out all of that bread, pasta and rice yet. Labeling all carbs as bad is a sweeping generalization that could have disastrous consequences on your health. Here’s why.

Our body needs carbs. They play a vital role in several body processes such as metabolism, growth and waste elimination. They act as an energy source for power and most importantly, as a fuel for our brain, helping it to function. Carbs preside in a many different types of food, from a humble russet potato to a mouthwatering piece of pecan pie. They even exist in beans, seeds, dairy products and meat to a certain extent.

Define Carbohydrate
Carbohydrates are essentially chains of sugar molecules that, when consumed, are processed by the digestive system and broken down into single sugar molecules that are more easily absorbed into the bloodstream. Each sugar molecule in the blood becomes an energy source which can be expended or stored for later use. The exception to this rule, however, is fibre. Fibre is a carbohydrate but cannot be digested. Rather, it simply passes through the intestines to facilitate waste elimination.

Not including fibre, there are two types of carbs: simple and complex. Each type is defined by the way in which the chain of sugar molecules are formed. Simple carbs, such as table sugar, milk, and fruit, are composed of short chains that are easy to break down by the digestive system. This allows the molecules to enter the bloodstream quickly and strongly, raising the levels of blood sugar. Scientists have found that eating too much food that spikes blood sugar levels is associated with a number of problems, such as diabetes and weight gain (this is probably where the bad rep came from.)

Complex carbs, such as dietary fibre and starches, feature longer and more complicated arrangements of sugar molecules (hence the name). Because of their arrangements, they take longer to break down. In addition, natural sources of complex carbs also have walls formed by cellulose fibre that further decreases the speed at which the carb is broken down. Slower entry into the bloodstream prevents blood sugar levels from spiking, and this has been scientifically linked to weight loss.

Health Canada recommends that carbs constitute about 45-65% of a healthy diet. But not all carbs. People on a diet that promotes weight loss should instead choose the right type of carb.

“Natural” Complex Carbs
That’s right. If you’re on a diet, you’ll take comfort in knowing that eating the right amount of natural, unprocessed sources of complex carbs won’t make you fat. Whole grains, yams, corn and beans aren’t just a bunch of sugar molecules; they satiate your appetite for a longer period of time and tend to have the fibre, minerals, vitamins and nutrients your body needs.

frenchfries

However, some complex carbs, like potatoes, can enter the bloodstream as quickly as sources of simple carbs. As a result, rather than simply opting for complex carbs, dieters should pick and choose according to how fast a carb breaks down and enters the bloodstream. This is determined by the glycemic index (http://www.glycemicindex.com/)

Enjoy that wholegrain piece of toast. Relish that steaming bowl of brown rice. We’ve eaten sources of carbohydrates since the dawn of man. Why stop now, even when you’re trying to lose weight? A diet that’s far more palatable and sustainable than any fad – including natural unprocessed sources of complex carbs with a low glycemic index will not only help you lose weight, it’ll also help you keep it off.

3 July, 2009

Cellulite

Filed under: Fat — Joanne @ 11:36 am

bikini

Taken from the French word for “little cell” back in 1968, cellulite is the name for those dimples that aren’t on our face. Orange peel skin or cottage cheese, that dimply skin on our thighs, buttocks, upper arms, abdomen, or where ever else you may have it is something that most of us have come to despise, whether we’re overweight, underweight or at a healthy weight.

Although a startling array of solutions are touted by cosmetics manufacturers, all hoping to cash in on one of the most commonly complained about problems amongst women, the treatment of cellulite does not come in the form of a cream, lotion, or pill. At best, products designed to smooth away dimpled skin achieve only temporary results that frequently disappoint.

So what’s the solution? Science has yet to figure that out. But you can address the problem in the same way you would for fat, as they are essentially the same thing.

Cellulite vs Fat
Technically speaking, cellulite and fat are not mutually exclusive things. Cellulite is subcutaneous fat (the fat under the skin but not around the internal organs, which is known as visceral fat). It is fatty tissue that is the texture of cottage cheese, combined with trapped toxins and fluids. This combination bulges through a weakened network of fibres that surround it, and it is the visible bulging that creates the trademark appearance of cellulite.

Good news for men; cellulite is most apparent in women since the fairer sex generally has thinner skin which makes the bulging more visible. With age, however, it can affect both men and women since one of the signs of aging is thinning of the skin.

weighing

Many medical professionals believe that the way to get rid of cellulite, or at least prevent or reduce it, is to lower the amount of fat on your body. You’ll need to reduce your overall body fat, since unfortunately, you can’t spot reduce. Your body just doesn’t work that way. The body gets rid of fat methodically and it’s problem areas like your butt and abdomen that are last affected by all of the exercise and dieting you do (which is, basically, why they’re problem areas).

Healthy skin tone can also help. Because weakened skin fibres allow fat to bulge through, focusing on keeping your skin in tip top shape can help prevent or eliminate cellulite.