WOMEN'S HEALTH NEWS
MIND, BODY, SPIRIT
The New York Times Magazine on December 9, 2007 reported on a research project that had remarkable results. Harvard psychologist Ellen Langer and Alia J. Crum, a student, studied 84 women working as maids at seven hotels. In a quiz about their basic health at the beginning of the research, all of the workers replied that they got little or no exercise. As measured by basic fitness levels, the women displayed the poor health of basically sedentary people. Half of the women were selected for the study group. They were told that their daily activities at work, in fact, met the U. S. Surgeon General’s standard for daily physical activity. At the end of the study, all of the women in the study group “were significantly healthier”. With no reported changes in behavior, only in mind-set, they recorded lower blood pressure, weight loss, and improvement in body fat and waist-to-hip ratios. The majority of women now believed themselves to be regular exercisers.
BRAIN GYM
In the 1970’s, educators Dr. Paul Dennison and Gail E. Dennison started Brain Gym, a program of physical movements that enhance the learning and performance of people of all ages. The program is based on the premise that the physical body is an equal partner in learning, and that an individual’s innate ability to learn is actually enhanced when the sensory motor system and the brain work together. Brain Gym participants of all ages report improvements in vision, listening, learning, memory, self-expression, and coordination, while Brain Gym teachers report improvements in attitude, attention, discipline, behavior, and performance.
The following is a series of Brain Gym movements called PACE. This series is often recommended as a way to begin your day.
1. Drink Water
The brain is comprised of approximately 90% water; this is more than any other organ in the body. A glass of water first thing in the morning or before an important event improves brain function.
2. Brain Buttons
These improve blood flow to the brain, which, in turn, enhances the concentration skills required for reading and writing.
- Form your right hand so that there is as wide a space as possible between the thumb and index finger.
- Place the thumb and index finger into the slight indentations below the collar bone on each side of the sternum (breast bone). Press lightly in a pulsing manner.
- At the same time, place your left hand over the navel area of the stomach. Gently press these places for 2 minutes.
- Repeat with the left thumb and index finger on each side of the sternum and the right hand over the navel area of the stomach.
3. Cross Crawl
This helps coordinate the right and left brain by exercising the information flow between the two hemispheres. It is useful for spelling, writing, listening, reading and comprehension.
- Stand or sit. Put the right hand across the body to the left knee as you raise it, and then do the same thing for the left hand on the right knee as if you were marching.
- Do this either standing or sitting for 2 minutes.
4. Hook- ups
These calm the mind and improve concentration.
- Stand or sit. Cross the right leg over the left at the ankles.
- Take your right wrist and cross it over the left wrist, turn your palms to face one another, and link up the fingers so that the right wrist is on top.
- Bend the elbows and gently turn the fingers in toward the body until they rest on the sternum (breast bone) in the center of the chest.
- Keep the ankles and wrists crossed and breathe calmly and evenly in this position for a few minutes.
- Repeat with the left side.
For more information on Brain Gym, please visit http://www.braingym.org/
CLOSE TO OUR HEARTS
Understanding the connection between heart disease and women is a key women’s health issue. Heart disease, stroke and other cardiovascular diseases are the #1 killer of women in Minnesota. Despite that fact, one-third of women underestimate their personal risk of heart disease. They have not learned what levels of cholesterol, blood pressure, and blood sugar are healthy for them (American Heart Association, 2007). A 2004 study by the Minnesota Department of Health found that nearly 17 females a day died from cardiovascular diseases in the state. Heart disease, stroke, and other cardiovascular diseases killed more females in Minnesota than the next two causes of death combined.
Racial and ethnic disparities in these diseases persist. African American and Hispanic American/Latina women are more likely to have heart disease because they tend to face more risk factors. They are more likely to have high blood pressure and diabetes, exercise less, and reach obesity. If they do have heart disease, women of color are more likely to die from it than white women. (National institutes of Health, US Department of Health and Social Services, 2005). The Center for Disease Control suggests that the U. S. will not meet its national health objectives if these conditions are not addressed in minority populations. For more information about women and heart disease, go to www.americanheart.org.
Adapted from Minnesota Women’s Consortium newsletter, January 9, 2008
Quick Links...
MAINTAINING MENTAL HEALTH
PERSONAL SAFETY
MAINTAINING PHYSICAL HEALTH
TIPS FOR TALKING WITH YOUR DOCTOR
- Make a list of health concerns and questions to take with you to your visit. Share the list with your doctor or nurse.
- Describe symptoms clearly and briefly. Say what the symptoms are, when they began, how they make you feel, what triggers them, what (if anything) makes them stop, and what you’ve done to relieve them. This helps your doctor decide the best course of treatment, along with any tests you may need.
- Tell your doctor or nurse what prescription and over-the-counter medicines, vitamins, herbal products and other supplements you’re taking. Be honest about your diet, physical activity, smoking, alcohol or drug use, and sexual history. Discuss allergies to drugs, foods, or other things. Tell your doctor or nurse if you are being treated by another doctor or nurse, including a mental health professional.
- Don’t be afraid to ask questions and don’t feel embarrassed about discussing sensitive topics. Your doctor or nurse is used to talking to people about personal concerns. Don’t leave something out because you’re worried about taking up too much time.
- Be sure you understand everything before you leave. This includes treatment recommendations and any follow-up tests or referrals. If you don’t understand something, ask to have it explained again.
- Bring a family member or friend with you to take notes and offer moral support. An extra pair of eyes and ears can help you remember your questions as well as the answers.
CHECKLIST OF QUESTIONS TO ASK YOUR DOCTOR OR NURSE
Medical Test Questions
- What will we know after the test is done?
- How do I find out the results? How long will it take to get the results?
- What does the test involve? What do I do to get ready for it?
- Are there any dangers or side effects with the test?
Symptoms and Diagnosis Questions
- Could my symptoms be caused by or related to something other than my current condition?
- What may have caused my current condition?
Treatment Questions
- How is this condition treated or managed? What long-term effects (if any) will it have on my life?
- How soon should treatment start? How long will it last?
- Are there other treatments available?
- How much will the treatment cost? Is it covered by insurance?
- What are the treatment’s risks and side effects?
Medication Questions (you can also ask your pharmacist)
- What are the side effects?
- What should I do if I miss a does?
- Are there foods, drugs, or activities I should avoid while taking this medication?
- Is there a generic brand available at a lower price?
www.WomensHealth.gov/pub/pq.cfm
10 WAYS TO LOWER YOUR BLOOD PRESSURE
BOSTON, MA — A special four-page section in the September issue of the Harvard Heart Letter takes a look at the latest thinking on high blood pressure. It includes information on blood pressure basics, measuring change, and the definition of what’s normal. The section also offers 10 steps for getting your blood pressure under control and keeping it there:
- Check it. You can’t do much about your blood pressure unless you know what it is. Your doctor should check it at every visit. Measuring at home between visits is even better.
- Get moving. Exercise can lower blood pressure by 10 points, prevent the onset of high blood pressure, or let you reduce your dosage of blood pressure medications.
- Eat right. A diet for better blood pressure emphasizes fruits, vegetables, low-fat dairy products, whole grains, poultry, fish, and nuts.
- Control your weight. If you are overweight, losing weight can lower your blood pressure.
- Don’t smoke. Smoking a cigarette can cause a 20-point spike in systolic blood pressure.
- Drink alcohol in moderation. Going beyond a drink a day can contribute to higher blood pressure.
- Shake up your salts. Too much sodium and too little potassium can boost blood pressure. Aim for less than 1.5 grams of sodium a day, and at least 4.7 grams of potassium from fruits and vegetables.
- Sleep is good. Chronic lack of sleep can contribute to high blood pressure. Get at least six hours a night.
- Reduce stress. Mental and emotional stress can raise blood pressure. Meditation and deep breathing can lower it.
- Stick with your medications. Taking medication can keep you from having a stroke or heart attack.
Press Release. Harvard Heart Letter. September, 2006
BIOIDENTICAL HORMONES: “NATURAL” DOESN'T NECESSARILY MEAN BETTER
BOSTON, MA — The growing interest in a more natural approach to hormone therapy for menopausal symptoms has focused attention on bioidentical hormones. Bioidentical hormones are identical in molecular structure to the hormones women make in their bodies. Are these “natural” hormones safer or more effective than traditional hormone medications? The August issue of Harvard Women’s Health Watch explains.
Bioidentical hormone therapy is often called “natural hormone therapy” because bioidentical hormones act in the body just like the hormones women produce. However, they’re not found in nature in this form, but are synthesized from a plant chemical extracted from yams and soy. Many non-bioidentical hormones also come from “natural” plant or animal sources.
Another source of confusion comes from the mistaken notion that bioidentical hormones must be custom-mixed at a compounding pharmacy. That’s not the case. These hormones come in a range of products, including many FDA-approved prescription pills, patches, creams, and other preparations. Custom compounding is necessary only when a clinician wants to prescribe hormones in combinations, doses, or preparations not routinely available—or to order hormones not approved for women, such as testosterone and DHEA. Compounding pharmacies use some of the same ingredients that are made into FDA-approved products, but their products are not FDA-approved or regulated.
No one knows if bioidentical hormones are safer than non-bioidentical hormone drugs. Studies have shown that they can help relieve hot flashes and vaginal dryness, but few large studies have investigated the differences among the various hormones and methods of administration. More research is needed.
The bottom line: The risk of any hormonal product depends on more than how the hormone is made. The Harvard Women’s Health Watch recommends that you work closely with your doctor to determine what is right for you.
Press Release. Harvard Women’s Health Watch, August, 2006
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MAINTAINING MENTAL HEALTH
STRESS: IT HAPPENS EVERYDAY
Everyone has stress. We have short-term stress, like getting lost while driving or missing the bus. Even everyday events, such as planning a meal or making time for errands, can be stressful. This kind of stress can make us feel worried or anxious.
As women, we have many roles: spouse, mother, caregiver, friend, and/or worker. As women, we tend to carry a higher burden of stress than we should. Often we aren’t even aware of our stress levels. With all we have going on in our lives, it seems almost impossible to find ways to de-stress. But it’s important to find those ways.
Stress can take on many different forms, and can contribute to symptoms of illness. Don’t let stress make you sick. Common stress symptoms include headache, sleep disorders, difficulty concentrating, short-temper, upset stomach, job dissatisfaction, low morale, depression, and anxiety. Listen to your body, so that you know when stress is affecting your health.
Here are ways to help you handle your stress:
Relax. It’s important to unwind. Each person has her own way to relax. Some ways include deep breathing, yoga, meditation, and massage therapy. If you can’t do these things, take a few minutes to sit, listen to soothing music, or read a book.
Make time for yourself. It’s important to care for yourself. Think of this as an order from your doctor, so you don’t feel guilty! No matter how busy you are, you can try to set aside at least 15 minutes each day in your schedule to do something for yourself, like taking a bubble bath, going for a walk, or calling a friend.
Sleep. Sleeping is a great way to help both your body and mind. Your stress could get worse if you don’t get enough sleep. You also can’t fight off sickness as well when you sleep poorly. With enough sleep, you can tackle your problems better and lower your risk for illness. Try to get seven to nine hours of sleep every night.
Eat right. Try to fuel up with fruits, vegetables, and proteins. Good sources of protein can be peanut butter, chicken, or tuna salad. Eat whole-grains, such as wheat breads and wheat crackers. Don’t be fooled by the jolt you get from caffeine or sugar. Your energy will wear off.
Get moving. Believe it or not, getting physical activity not only helps relieve your tense muscles, but helps your mood too! Your body makes certain chemicals, called endorphins, before and after you work out. They relieve stress and improve your mood.
Talk to friends. Talk to your friends to help you work through your stress. Friends are good listeners. Finding someone who will let you talk freely about your problems and feelings without judging you does a world of good. It also helps to hear a different point of view. Friends will remind you that you’re not alone.
Get help from a professional if you need it. Talk to a therapist. A therapist can help you work through stress and find better ways to deal with problems. For more serious stress related disorders, like PTSD, therapy can be helpful. There also are medications that can help ease symptoms of depression and anxiety and help promote sleep.
Compromise. Sometimes, it’s not always worth the stress to argue. Give in once in awhile.
Write down your thoughts. Have you ever typed an email to a friend about your lousy day and felt better afterward? Why not grab a pen and paper and write down what’s going on in your life! Keeping a journal can be a great way to get things off your chest and work through issues. Later, you can go back and read through your journal and see how you’ve made progress!
Help others. Helping someone else can help you. Help your neighbor, or volunteer in your community.
Get a hobby. Find something you enjoy. Make sure to give yourself time to explore your interests.
Set limits. When it comes to things like work and family, figure out what you can really do. There are only so many hours in the day. Set limits with yourself and others. Don’t be afraid to say NO to requests for your time and energy.
Plan your time. Think ahead about how you’re going to spend your time. Write a to-do list. Figure out what’s most important to do.
Don’t deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, smoking, or overeating.
Stress and Your Health
DEPRESSION: WHAT EVERY WOMAN SHOULD KNOW
Click here for full article.
Life is full of emotional ups and downs. But when the "down" times are long lasting or interfere with your ability to function, you may be suffering from a common, serious illness—depression. Clinical depression affects mood, mind, body, and behavior. Research has shown that in the United States about 19 million people—one in ten adults—experience depression each year, and nearly two-thirds do not get the help they need.2 Treatment can alleviate the symptoms in over 80 percent of the cases. Yet, because it often goes unrecognized, depression continues to cause unnecessary suffering.
Depression is a pervasive and impairing illness that affects both women and men, but women experience depression at roughly twice the rate of men.
Depressive illnesses make you feel exhausted, worthless, helpless, and hopeless. Such feelings make some people want to give up. It is important to realize that these negative feelings are part of the depression and will fade as treatment begins to take effect.
SOME CAUSES OF DEPRESSION AMONG WOMEN
- Biological: genetic factors, biochemical factors, chronic illness
- Psychological: major change in life pattern, negative thinking patterns
- Being Female: adolescence, reproductive events, relationships, work roles
- Life Experience: cultural considerations, poverty, abuse
SYMPTOMS OF DEPRESSION
- Persistent sad, anxious, or "empty" mood
- Loss of interest or pleasure in activities, including sex
- Decreased energy, fatigue, feeling "slowed down"
- Restlessness, irritability, or excessive crying
- Difficulty concentrating, remembering, or making decisions
- Feelings of guilt, worthlessness, helplessness, hopelessness, pessimism
- Sleeping too much or too little, early-morning awakening
- Persistent physical symptoms that do not respond to treatment, such as headaches,
digestive disorders, and chronic pain
- Appetite loss and/or weight loss
- Overeating and weight gain
- Thoughts of death or suicide, or suicide attempts
Reaping the benefits of treatment begins by recognizing the signs of depression. The next step is to be evaluated by a qualified professional. Although depression can be diagnosed and treated by primary care physicians, often the physician will refer the patient to a psychiatrist, psychologist, clinical social worker, or other mental health professional. Treatment is a partnership between the patient and the health care provider. An informed consumer knows her treatment options and discusses concerns with her provider as they arise.
Along with professional treatment, there are other things you can do to help yourself get better. Some people find participating in support groups very helpful. It may also help to spend some time with other people and to participate in activities that make you feel better, such as mild exercise or yoga. Just don't expect too much from yourself right away. Feeling better takes time.
THE STEPS TO HEALING
- Check your symptoms against the list above.
- Talk to a health or mental health professional.
- Choose a treatment professional and a treatment approach with which you feel comfortable.
- Consider yourself a partner in treatment and be an informed consumer.
- If you are not comfortable or satisfied after 2 to 3 months, discuss this with your provider.
- Different or additional treatment may be recommended.
- If you experience a recurrence, remember what you know about coping with depression, and don't shy away from seeking help again. In fact, the sooner a recurrence is treated, the shorter its duration will be.
1 Robins LN and Regier DA (Eds). Psychiatric Disorders in America, The Epidemiologic Catchment Area Study. New York: The Free Press, 1990.
2 Blehar MC, Oren DA. Gender differences in depression. Medscape Women’s Health, 1997;2:3. Revised from: Women’s increased vulnerability to mood disorders: Integrating psychobiology and epidemiology. Depression, 1995;3:3-12.
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PERSONAL SAFETY
PREVENTING IDENTITY THEFT
Each year, millions of Americans have their identity stolen. It occurs when personal information is stolen without your knowledge and used to commit fraud or other crimes.
How Does Identity Theft Happen?
Dumpster Diving. They rummage through trash looking for bills or other paper with your personal information on it.
Skimming. They steal your credit/debit card numbers by using a special storage device when processing your card.
Phishing. They pretend to be financial institutions and send junk e-mails over the internet or pop-up messages trying to get you to reveal your personal information.
Changing Your Address. They divert your billing statements to another location by completing a “change of address” form.
Old Fashioned Stealing. They steal wallets, purses, mail, pre-approved credit offers, and new checks or tax information.
Deter Thieves by Safeguarding your Information
- Shred financial documents and paperwork with personal information before you discard them.
- Don't carry your Social Security Number around in your wallet. Give it out only if absolutely necessary.
- Don't give out personal information over the phone, in mail, or on the internet unless you know who you are dealing with.
- Use anti-virus and anti-spyware software to protect your home computer. Never open links in unsolicited e-mails.
- Keep your personal information in a secure place in your home.
- Detect suspicious activity by routinely checking your financial accounts and billing statements.
If you suspect your personal information has been stolen, put a “fraud alert” on your credit reports, close any accounts that have been tampered with, file a police report, and report the theft to the Federal Trade Commission.
Crime Reduction
State Farm
PERSONAL SAFETY PRECAUTIONS
There are ways that you can prevent becoming a victim of a crime, violent or non-violent. Most people already incorporate safety precautions as part of their daily lives, but here are some tips you can use to stay safe at home, when you’re out and about, using public transportation or driving, and if you’ve been attacked.
Staying Safe at Home
Make sure you're house or apartment is secure. Most burglaries occur when a window or door is left unlocked. But even if a door is locked, intruders will target homes where the door looks easiest to break into. The better the quality of the lock, the more it will serve as a deterrent. Consider installing locks with grade 1 deadbolts on exterior doors and doors between attached garages and living spaces. Install locks with key control, meaning the key to your locks cannot be copied except by certain locksmiths or by the manufacturer themselves.
To protect you identity, use only your last name and initials in the telephone directory. That way, strangers won't be able to tell if a man or women lives there.
When you answer the phone, simply say “hello.” If the caller claims to have a wrong number, ask him or her to repeat the number required. Don't give out your number and never reveal any personal information about yourself or say that you are alone in the house.
If you see signs of a break-in at your home, like a smashed window or open door, don't go in. Go to a neighbor's house and call the police.
Staying safe outside of your home
Carry your bag close to you with the clasp facing inwards. Carry your house keys in your pocket. If someone grabs your bag, let it go. If you hang on, you could get hurt. Remember your safety is more important than your property.
If you think someone is following you, check by crossing the street – more than once if necessary – to see if the person follows. If you are still worried, get to the nearest place where there are other people and call the police.
If you regularly go jogging or cycling, try to vary your route and time. Stick to well-lit roads where you can see and be seen by other people – avoid wooded areas. If you listen to music through headphones, remember you can't hear traffic, or somebody approaching behind you.
If a car stops and you are threatened, scream and shout, and get away as quickly as you can. This will gain you vital seconds and make it more difficult for the car driver to follow. If you can, make a mental note of the number and description of the car. Write down details as soon as possible afterwards.
Staying safe in taxis and public transport
Always make sure that you travel in a licensed taxi by checking the vehicle's signage or plate and the driver's badge. You should never agree to travel in an unlicensed vehicle with an unlicensed driver.
When you get to your destination, ask the driver to wait until you are inside.
If in any doubt, make an excuse and don't get in the vehicle.
Try to stay away from isolated bus stops, especially after dark.
On an empty bus, sit near the driver or conductor.
On a train, sit in a compartment where there are several other people – ideally one which will be near the exit of your destination. Check to see where the emergency chain is.
Personal safety when driving
Before a long trip, make sure your vehicle is in good condition.
Plan how to get to your destination before leaving, and stay on main roads if you can.
Make sure you have enough money and gas. Carry a spare gas can, if possible.
Keep change and a phone card in case you need to make a telephone call.
Before you leave, tell anyone you are planning to meet what time you think you will get there, and the route you are taking.
If someone tries to flag you down, drive on until you come to a service station, or somewhere busy, and call the police. Do not pick up hitch-hikers.
Keep doors locked when driving and keep any bag, carphone or valuables out of sight. If you have the window open, only wind it down a little. Don't wind it down far enough to allow someone to reach in while you are stopped in traffic.
After dark, park in a well-lit, busy place. Look around before you get out. Have your key ready when you go back to your car. Make sure there is no one in the car.
If you frequently have to travel after dark, or if your job involves visiting people at home, for example as a health visitor or a district nurse, consider getting a mobile phone or ask your employer to provide one.
If you've been attacked
If you have been assaulted or raped by a stranger or someone you know…
Call the police and try to remember names of any witnesses, what the attacker looked like, and if a car was involved, try to remember the color, model, and license plate number.
If you have been raped or assaulted, do not take a shower; it will destroy vital medical evidence that will help prove the case against the attacker.
Minor sexual assault often happens in crowded places and includes being touched or rubbed against. It is hard to know who is doing this, so try moving away, preferably where other women are. Otherwise saying sternly “take your hands off me” will draw attention to the person's behavior and make the person stop.
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