For this function he assumed the actual financial burden the high level of business risk and a lot of extra work that was therefore connected to itself. Individually, it pleased him or her that his grandkids now attend the college.

His main goal had been, however, all the mother and father who are in any way really feel connected to the German vocabulary, German culture or even German school, to provide the opportunity to offer for their children the same chance that they themselves could even have by residing in Germany and visited a German college. Even if the children talk no German, however they may learn progressively, starting with the school and the language may be the latest problem in primary school to maintain as well as follow the lessons.

10 years later

Today, following ten years, has shown it was good to accept risk, as the college now has an excellent status and is in a constant development, which both in horizontal and vertical dimension to exhibit that not only will each year is put into a higher class, it’ll create more and more similar classes, which type a broad foundation. The greatest grade is the quality 10

Therefore, it had been very prescient, to acquire the building blocks of the school a great deal that is approximately 3 times larger than the presently developed area, to ensure that further expansion choices given. In the 2008/2009 college year comes a brand new high school building towards the existing buildings (school, school, sports amenities) are added. This particular creates a new sports activities hall, an outdoor theatre and a swimming pool with regard to physical education.

Life had been and is necessary for the college recognition by the German born school authorities and also the associated recognition associated with degrees.

For several years, the actual ESC will be regularly frequented by those government bodies, supervised and backed. Especially the financial assistance of the school through the Federal Office associated with Administration in Perfume and the commitment from the Standing Conference associated with wanting to promote the college in the future, students, mother and father and staff offers the necessary security to advertise the expansion and building of the school.

Viewpoints

All these developments and additional expansion plans are just possible in co-operation with the German, but the relevant Egyptian government bodies. A supply of competent and experienced instructors and the adherence in order to high standards associated with performance is based eventually on the willingness associated with regulators to set warranted confidence in the future from the school. Because of this believe in is increasingly obvious, the school can look along with optimism into the long term and his colleagues obtained a motivating acknowledgement of their efforts.

Osteoporosis is a medical condition wherein there is loss of bone density after a period of time so it’s important to know how to prevent osteoporosis even at an early age. The bone mass decreases when it occurs because bone deterioration is faster than its formation. Because of that, the bone weakens and can easily be fractured, most especially in the vertebrae and hip area.

Osteoporosis Signs and Symptoms
In order to understand how to prevent osteoporosis, you must know the signs and symptoms that go along with it. In fact, there are many determinants on the causes of osteoporosis. One of them is the gender. Osteoporosis is known to affect all ages but is mostly more rampant in women when they reach menopause.

Another reason why a person may get osteoporosis is genetics. If anyone of your family members had osteoporosis, it is likely that you may get it as well. Symptoms of osteoporosis include neck pain, bone tenderness and pain, broken bones, tooth loss, crooked posture and brittle fingernails.

If you ask if there is any specific bone that would break when you have osteoporosis, there is none. Any bone can break once you are diagnosed with it. But the most common bones that are affected are the spine, waist and hip bones.

You can detect osteoporosis by going through a bone density test wherein you will know if you have bone loss. CT scan or ultrasound may also be required by your attending physician to help in the checking of the density of your bones.

So here are the three tips on how you can prevent osteoporosis:
1. Load Up On Calcium
Calcium is your bone’s best friend. It also helps in maintaining body weight, keep your teeth healthy, protect the heart, and lessen severe PMS or pre-menstrual syndrome. Lack of calcium may result to developing osteoporosis. How to prevent osteoporosis by means of calcium intake? Those who are below 50 years old and up should take in 1000 mg of calcium everyday, while those above 50 should have 1200 mg of calcium in their diet.

Eating foods rich in calcium such as dairy products, fruits and vegetables would greatly help on how to prevent osteoporosis. Examples of veggies that are high in calcium include broccoli, spinach and watercress. Other food ideas that are loaded with calcium are dry nuts, whole wheat grains, fish, cheese, yoghurt, tofu, orange juice and soya milk. If you feel that you daily calcium intake is still not sufficient even when you stick with proper diet, boost your calcium needs by taking supplements.

2. Have A Good Exercise Program
How does exercise prevent osteoporosis? Exercise is always a good way on how to prevent osteoporosis, or any medical condition in general. When you have a regular workout plan, the movement of the body helps prevent bone loss and can actually help make your bones stronger with age. You are also likely to improve your posture when doing regular exercise routines, as well as your flexibility and balance.

Even as simple as running or briskwalking for 30 minutes three times a week would do wonders on how to prevent osteoporosis. Other activities and exercises recommended are stair climbing, weight lifting, aerobics programs, dancing, playing sports such as volleyball or tennis.

3. Change In Lifestyle
This is not new for everyone who wants to be healthy and how to prevent osteoporosis is to have a clean and healthy lifestyle.
If you are a smoker, quit. Studies show that smokers have a lower bone to mineral density compared to non-smokers. Hip fractures caused by long-term smoking have been pinpointed as a contributing factor especially for women. And smokers have slower healing capacity on fractures.

If you’re an alcoholic drinker, regulate or stop drinking. Calcium is not absorbed properly by your body when you take in too much alcohol. Drinking soda should also be regulated because of its content. Water is still the best and healthiest beverage in the planet.

Interestingly, depression can also be a factor which contributes to having osteoporosis. The medical explanation for this is that depression makes the body yield cortisol – hormone that is caused by stress – and weakens bones by preventing minerals to penetrate and keep it healthy. So it’s wise if you maintain a positive disposition as this is another way on how to prevent osteoporosis.

Osteoporosis is a condition that has no known cure so the best way on how can osteoporosis be prevented and controlled is to follow the three things I have given earlier. Invest on calcium for the body so make bones healthy. You should also know how does exercise prevent osteoporosis to people who want to make their bones healthy and flexible. And a drastic change in lifestyle can certainly make a difference in order for you to win the fight and prevent osteoporosis naturally.

Should you prefer any calcium supplements and at times, estrogen intake, to help prevent osteoporosis, make sure you consult your attending doctor first to guarantee that you will not experience, or will only have, minimal side effects.

Prevention is easier and really far better than cure, especially since there is no cure for osteoporosis. So it is most important to know how to prevent osteoporosis from straining your life.

Calcium and vitamin D requirements for the treatment of osteoporosis are higher than recommendations for the general population. Typically, calcium intake should range between 1200 mg and 1500 mg daily. Vitamin D recommendations typically range between 400 IU and 800 IU daily. One of the functions of vitamin D is that it increases calcium absorption in the gut by 30 to 80 percent.

Does your diet have enough calcium?
Each day count up your servings. Make sure it adds up to what you need. Dairy products and calcium-fortified foods have the most calcium. Remember to choose low- or nonfat dairy products.

You get 300 mg of calcium from:

• 1 cup (8 ounces) of milk or calcium-fortified orange juice
• a cup of yogurt
• 2 ounces of cheese

3–4 servings will give you about 1000 mg calcium per day, 5 servings will give you 1500 mg. Dark green vegetables, beans, and some tofu (check label) can be used to increase calcium (1 cup = 100 mg).

Optimal Daily Calcium Intake For Women:

• Pregnant or nursing – 1500 mg
• 25-50 years – 1000 mg
• 50-65 years on estrogen – 1000 mg; not on estrogen – 1500 mg
• Over 65 1500 mg

What if I don’t get enough calcium in my diet?

If you don’t get enough calcium in your diet you may use supplements to get to your optimal intake. Be sure to check the number of milligrams of elemental calcium in the supplements so that you achieve the optimal daily intake.

We recommend also taking 400 units (IU) of vitamin D each day (800 units for the homebound elderly). Calcium is best absorbed in doses of 600 mg or less taken on an empty stomach. However, seniors and those taking medicines for indigestion or acidity should take calcium with food. Because calcium may cause constipation remember to drink plenty of water.

There are several different types of calcium supplements: calcium carbonate is suitable for most people; an alternative is calcium citrate. Calcium and vitamin supplements may be purchased from Group Health pharmacies.

What else can I do to protect my bones?

Prevent falls, while osteoporosis weakens bones, a fall is often what causes them to break. High-heeled or loose-fitting shoes, loose throw rugs, slippery bathtubs, and wet, mossy steps can all cause falls. If you have limited vision or balance you are more likely to fall. You should always turn on lights when walking in dark places. Also, use non-slip bath mats, bathroom grab rails, handrails, canes, or walkers. Be particularly careful in using alcohol or medications which affect alertness.

Stay active, Prolonged inactivity produces rapid bone loss. Stay as active as possible. (www.ghc.org)

Two types of risk factors for osteoporosis,

Risk factors you can’t change:

• Being female
• Being white, Hispanic, or Asian
• Family history of osteoporosis or hip fracture
• Getting older

Risk factors you may be able to change:

Loss of female hormones—Bones rapidly lose calcium after menopause. Hormone replacement therapy (HRT) slows down the loss of calcium. All women who have gone through, or are going through, menopause should consider hormone replacement therapy. This is a complex decision and your healthcare provider will be able to give you advice based on your medical history.

Lack of exercise—Bones, like muscles, become weak with lack of use. Exercise strengthens bones and it is never too late to start. Weight-bearing exercises such as walking, jogging, dancing, and aerobics are all fine. Try to exercise for at least 30 minutes 3-5 times a week. This will also increase muscle strength and coordination and thus reduce your chance of falling. If your health does not allow this much exercise, check with your healthcare provider.

Taking certain medication — Steroids (such as prednisone), some anti-epilepsy medicines, some sedatives, and too much thyroid hormone increase your risk of osteoporosis and fractures. If you are on any of these medications, you should discuss with your healthcare provider whether you still need to continue these medications.

Excessive dieting—Dieting so that you become very thin may also weaken your bones. If you are overweight and your health is affected, you should try to get down to a “normal weight,” but don’t overdo it!

Smoking—If you smoke, quit. Smoking is bad for many conditions including osteoporosis. Your healthcare provider can give you information about quitting. Or you may contact Free & Clear, Group Health’s smoking cessation program.

Alcohol, coffee, and meat—Doctors are uncertain how important each of these factors are in causing osteoporosis. If you are concerned about osteoporosis, you may wish to limit your alcohol intake to one drink per day for women, two drinks per day for men. Consider drinking less than two caffeinated drinks per day, and not eating meat more than three times per week. But if you do reduce your meat intake, make sure you still have a balanced diet.

• brought on by (secondary to) other medical conditions
• caused by the medications used to treat these conditions
• genetic disorder, such as osteogenesis imperfecta; a disease where the body cannot form bones properly
• unknown cause. This is called Idiopathic Juvenile Osteoporosis (IJO)

How osteoporosis affects children
Osteoporosis in children is a serious problem, because it happens during the important bone-building years. The more bone mass we build in childhood and youth, the less likely we are to have fractures caused by fragile bones later in life.

Children with low bone mass break their bones much more easily than other children. Healthy children often break bones during sports or playground accidents. This is called traumatic fracture. Children with osteoporosis can break their bones just from falling down, or falling from a distance of their own height or less. Doctors call this an atraumatic fracture.

Secondary osteoporosis
Secondary osteoporosis is brought on by another medical condition, or the drugs used to treat it. For example, some studies have found that children with arthritis have a lower bone mass than healthy children. Prednisone, a corticosteroid used to treat juvenile rheumatoid arthritis, may be the cause. Other corticosteroids include cortisone and deflazacort. Corticosteroids are used to treat juvenile diseases such as:

• dermatomyositis, which affects skin and muscle tissue
• asthma
• inflammatory bowel disease
• muscular dystrophy

Children with serious diseases like these may be limited in their movement, or they may avoid normal physical activity because it causes pain or fatigue. Physical activity is needed to build bone mass, and this avoidance of activity increases their risk of osteoporosis.

The best course of action is to treat the underlying, or primary medical condition. If the medication is responsible for the osteoporosis, a doctor can:

• prescribe the smallest, effective dose
• recommend an alternative medication

Another cause of secondary osteoporosis in a small number of children is anorexia nervosa, an eating disorder.

Idiopathic Juvenile Osteoporosis (IJO)
“Idiopathic” means that we do not know what causes this form of osteoporosis. Doctors give this diagnosis after they have ruled out all other possible causes of osteoporosis in a child. First identified in 1965, it is very rare. Only 100 cases have been reported since then.

IJO occurs in healthy children just before the start of puberty – between ages eight and fourteen. It usually goes away by itself within two to four years. Permanent disability is uncommon, and normal growth resumes. Often the child’s bones catch up with the previous loss of bone growth.

Warning signs of IJO include:

• fractures that are not caused by a serious trauma
• fractures in the lower limbs
• pain in the lower back, hips, feet, knees and ankles
• difficulty walking

The best strategy for treating IJO is to protect the spine and other bones from fracture until the disease resolves itself.

Osteogenesis Imperfecta (OI)
This is a genetic disorder – an inherited illness. It is cause by imperfectly formed collagen, which is the material that combines with calcium to form bone. Children with OI have bones that break easily, often from little or no trauma. There are many different levels of severity of the disorder. A person with OI may have as few as ten or as many as several hundred fractures in a lifetime. Osteogenesis imperfecta is very rare.

www.womenshealthmatters.ca

Women achieve their maximum bone mass in their early 20′s. The more bone mass you accumulated before that age, the more likely you are to have healthy, strong bones later in life. Yet studies show that by the age of 16, only 11% of girls are involved in regular physical activity. Studies also show that active mothers and fathers are more likely to have active children.

Exercise and Osteoporosis Prevention

Osteoporosis doesn’t only affect older people, although they are more susceptible to it. But technically, any person, young or old, can have Osteoporosis. And this condition still has no known cure so it is wise to consider prevention more than pray for a medical cure to come out in the near future.

Recent studies have shown that there is a direct link between exercise and Osteoporosis prevention. You don’t just increase endurance and build muscle, you are also able to develop bone strength, balance and resistance. When you keep an active lifestyle, you prevent your bone mass from deteriorating and weakening, thus it is ideal to do exercise for preventing and treating Osteoporosis.

The following types of exercises to prevent Osteoporosis are in order to fight off this silent disease:

• Load bearing or weight bearing
• Flexibility
• Resistance

Each type of exercise has a specific role in the prevention of osteoporosis and should work hand-in-hand and not choose only one type of exercise.

Load bearing or weight bearing exercises

When you say load or weight bearing exercises to prevent Osteoporosis, this would mean muscle pulling so that your bones are more dense and stronger. Weight bearing exercise refers to exercises, which are performed in the standing position and involves loads (forces) being placed through the feet, which are transmitted up the leg bones and spine.

Some examples of this type of exercise include weight lifting, stair-climbing, hiking, jogging, step aerobics, racquet sports such as tennis or badminton, and even dancing.

While bicycling seems strenuous and is said to be beneficial to improve the functions of the lungs and the heart, this is not a weight bearing exercise to consider. Simply walking for about five miles can actually help improve your bone health, however  studies to evaluate the effects of weight bearing exercise such as walking have not shown as drastic an improvement in bone mass unless this activity is performed as a high intensity activity (eg walking at a fast pace, jogging etc)

High impact exercises
Generally refers to weight bearing exercise which involves more load placed through the leg bones and spine during landing after lifting ones own body weight off the ground. Examples of this form of exercise includes running, skipping, jumping, team sports (eg netball) and high impact aerobics.

When you spend a good 30 minutes three times a week doing load bearing exercises for Osteoporosis prevention, your whole bodily functions benefit from it, not just your bones. It also promotes coordination, flexibility, and balance. Plus, your body benefits from these by being able to retain more calcium in the bones used to carry or bear the load and likewise stimulate the formation of the bones.

Flexibility exercises

Another type of exercise to prevent Osteoporosis is by doing flexibility exercise. Stretching, yoga, tai-chi, pilates, and the like are examples of exercises for flexibility as these help promote balance while helping you prevent injury in the process. Flexibility exercises prevent Osteoporosis by making your bones adapt to stretching and normal body strain. If your body cannot perform full motion ranges with your bones and joints, chances are you will be more prone to muscle injury and loss of balance.

Resistance exercises

These exercises are also known as strength training exercises. Strength training uses weights of some kind for example machines, dumbbells, ankle or wrist weights, to create resistance which helps build muscle mass and places a load (force) on the involved limb bones. It also includes exercises, which use one’s own body weight as the load (eg. push-ups, whereby the load is placed through the arms and shoulders).

Just like with weight bearing exercises, exercises to induce flexibility is also in order when doing exercises to prevent Osteoporosis. This type of exercise also improves muscle and bone structure and helps reduce fracture risks. When using resistance exercises to help prevent Osteoporosis, you work opposite another object’s weight.

• Using weight machines in your local gym or free weights at home are already allowing you to do resistance exercises. There is also available resistance tubing which has different strengths.
• Water exercises are also examples of resistance exercises because when you move inside the water, your muscles work harder because of the tension and resistance.

Few inportant tips to remember when doing resistance exercises to prevent Osteoporosis:

• Ideally strength-training programs should be performed regularly, 2-3 times per week.
• Strength training is most beneficial when a small number of repetitions 8-12 are used.
•  As strength improves, it is best to increase the weight used in the exercise rather than the repetitions.

Challenge yourself by adding weight or resistance to your regular routine to have a whole body workout. However, you also have to make sure that you rest your muscles after doing a good number of resistance training exercises and give it time to recover from the stress. Muscle pains can be apparent during the first few workout sessions but your body will eventually cope with it and will allow you to enjoy and prevent Osteoporosis.

Keep Exercising Safe

Exercising to prevent Osteoporosis should always be safe to make your Osteoporosis prevention program effective.

• The safest way to start an exercise program is to consult with a doctor. It is ideal if you get tested on bone density measurement as well. He or she will know what type of exercises to prevent Osteoporosis would suit you to start and then you can slowly increase repetitions or the variety of workout programs you can do.
• Always start with warm up exercises and end with a cool down session to avoid muscle strain and pain.
• Monotony in doing exercises to prevent Osteoporosis will not be effective. It is best if you combine the different types of exercise programs and keep your workout program exciting.
• Tag a friend along to keep your momentum going. It’s always best to have a support system to keep you on track with exercising to prevent Osteoporosis.
• Too much of anything is detrimental. Even exercise.  Remember to rest after every workout and don’t do it everyday if it will interfere with your life.

Conclusion

Exercises with maximal effects on bone health

There is evidence to suggest that both high impact loading and resistance type (strength training) exercise probably provides the most benefit for improving bone mineral density.  However, there are no studies evaluating whether these exercises actually reduce the incidence of fractures.

Exercises with minimal effects on bone health

Bike riding and swimming where there is minimal load placed on bone has minimal effect in improving bone mass. However, these forms of exercise are beneficial in terms of improving cardiovascular health and muscle strength.

With the proper execution of exercises to prevent Osteoporosis, you’re sure to be on the right track in thwarting this incurable disease and keep the 206 bones in your body strong and healthy

-www.womenshealthmatters.ca
-www.bonehealthforlife.org.au

Women are at higher risk of osteoporosis if they exhibit the following:

• a family history of osteoporosis
• are post menopausal
• have had an early menopause (before the age of 40)
• have experienced estrogen deficiencies in their early years
• are Asian or Caucasian
• are thin or small boned
• smoke
• have poor nutrition (especially calcium and vitamin D)
• drink more than two alcoholic beverages per day
• An inactive lifestyle

Eating disorders can result in ammenorhea, which is a loss of the menstrual cycle. If you don’t menstruate for six months or more in a row, then you may be at risk for bone loss due to the lack of estrogen in your body. Estrogen is stored in the body fat. Women who are very thin are not able to store estrogen as well as larger women.

Medication: Some medications affect bone health. Check with your doctor and pharmacist, or research the drug’s side effects.

Osteoporosis can be treated. And, in most cases, it can be prevented! In childhood, new bone is added faster than old bone is removed so that your bones become larger and denser as you grow. Adolescence is the most important bone building period. As teenagers, after reaching full height, our bones can become more dense. Calcium and physical activity are important to bone health.

What does it mean to eat a balanced diet?
The USDA has developed a general food guide for a well-balanced diet that suggests the following daily amounts:

Vegetables: 3 to 5 servings
Fruits: 2 to 4 servings
Breads, Cereals, Rice, Pasta: 6 to 11 servings
Milk, Yogurt, Cheese: 2 to 4 servings
Meat, Poultry, Fish, Dried Beans and Peas, Eggs, Nuts: 2 to 3 servings

Your body is like an engine that needs fuel to run. If you supply it with high quality fuel, it will operate more efficiently and healthfully. Each of the five groups above supplies important nutrients and energy to fuel the body.

• Vegetables and Fruits supply fiber and important vitamins.
• Breads, Cereals, Rice and Pasta are sources of complex carbohydrates that our bodies turn into glycogen, our most important energy resource.
• Milk, Yogurt and Cheese are all dairy products that supply calcium, protein and vitamins. These nutrients can be found in non-dairy sources as well.
• Meat, Poultry, Fish, Dried Beans and Peas, Eggs and Nuts are all good sources of protein, important for building and maintaining our muscles.

The key to a balanced diet is a variety.

How much calcium should females of all ages consume?
Osteoporosis is a condition characterized by the weakening of post-menopausal women’s bones. Although it may not affect you until you are much older, it is preventable BEFORE you reach that age. Consuming enough calcium throughout life is one very important way to help reduce the risk of osteoporosis. The preteen and teen years comprise a period of accelerated bone growth and are the most important years to consume adequate amounts of calcium.

Children
1-3 years 500 mg
4-8 years 800 mg
Preteen/teens
9-18 years 1,300 mg
Adults
19-50 years 1,000 mg
50+ years 1,200-1,500 mg
Pregnant or breast-feeding
1,200-1,500 mg**

Source: National Academy of Sciences 1997
**Source: NIH Consensus Panel on Optimal Calcium Intake

The following are examples of foods that are good sources of calcium.
1 cup plain nonfat yogurt 375 mg
1 cup soy milk, calcium fortified ~300 mg
1 cup spinach, cooked 277 mg
1 cup milk 275 mg
1 ounce Swiss cheese 271 mg
1 cup orange juice, calcium fortified 267 mg
1 ounce cheddar cheese 200 mg
1 cup frozen yogurt 150 mg
1/2 cup firm tofu 140 mg
1 cup ice cream 113 mg
1 cup winter squash, cooked 85 mg
1 medium orange 54 mg

What should the female athlete eat?
(Adapted from “Eating to Learn” produced by the Harvard University Health Service)

If you exercise, then you burn calories. It is important that athletes eat enough food to fuel their activity level. The amount of calories required can be calculated by the following: basic metabolism + workout fuel = total caloric needs

Most people need to consume 15 calories/pound of weight just to maintain their bodies (but this may range between 13 and 19 cal/lb depending on metabolic rate). Aerobic workouts generally use 7-10 calories/minute. Once appropriate caloric needs are determined, an athlete should aim to consume a fuel mix in which carbohydrates account for approximately 65%, fat is 20% and protein is 15% of calories.

In addition, we can improve our emotional health through regular exercise. For example, physical activity can improve our mood, reduce stress and improve our body image.

With all the benefits of physical activity, why is it so hard to be active regularly?
Research has found that the two greatest barriers to regular physical activity is lack of time and lack of motivation. In other words, as busy person who may be trying to balance work, family and other roles, we have a hard time making exercise a priority. Also, people who have never been active often don’t know how to get started or feel self-conscious when they start exercise.

So how can I find the time in my busy day to be active?
While there is no guaranteed way, people who are regularly active have shared a few tips:

• Exercise first thing in the morning before other commitments take your time and attention.
• Schedule time for physical activity just like any other appointment.
• Try to incorporate active time with family; walking with partner, bicycling with your children, or hiking with friends.
• Trade child care with your partner or a friend while you each alternate your activity.

Sometimes I don’t feel like being active. How can I stay motivated?
Start out doing small things; walking the dog, biking through your neighborhood, or gardening, that way your commitment to being active is not overwhelming.

Be physically active with a friend. Your active time becomes social time. Also, if you have made a commitment to be active with someone else, it is more difficult to cancel your workout.

Try something new; vary your biking route, try a new activity, or turn walking into hiking by changing the terrain.

Irregular periods – Occurs in 95% of women and is caused by fluctuating levels of estrogen and progesterone. Eating soy, low-dose birth control pills, and micronized progesterone may help.

Heavy bleeding – 75% of women experience this and is a result of irregular ovulation. Visualization and micronized progesterone may be useful.

Hot flashes and night sweats – Occur in 75% of women and are due to low levels of estrogen. Vitamin E and low dose birth control pills may provide relief. The article gives advice on how to curb a hot flash.

Sleep disturbances – About 70% of women experience sleep disturbances, possibly because of stress during perimenopause. Relaxation, exercise, low-dose birth control pills, and natural micronized progesterone may be useful.

Irritability and Anxiety – Fluctuating hormone levels are the culprit. Try breathing exercises.

Forgetfulness and Poor Concentration – Occur in about 50% of women and are caused by fluctuating hormones. Try training your body to be attentive. Learn to relax.

Tiredness – About 50% of women experience this because of disrupted sleep patterns. Talk a walk, or try breathing techniques.

By Carol Keough