Women’s Health

Study Shows Positive Outlook May Be Good For Your Heart

Monday, May 7th, 2012

It is no secret that negative mental states, such as chronic depression, anger, anxiety, and hostility, are detrimental to cardiovascular health. Less is known about how positive psychological traits affect heart health, until now.

In the first and largest study on the topic to date, researchers at the Harvard School of Public Health (HSPH) found that positive psychological well-being appears to reduce the risk of heart attacks, strokes and other cardiovascular events.

Instead of solely focusing on how to lessen heart risks, lead researcher Julia Boehm of the Harvard School of Public Health determined "it might be useful to focus on how we might bolster the positive side of things."

After reviewing dozens of studies examining a positive outlook on heart health, as determined by various psychological measurements, Boehm found a striking correlation between optimism and lower risk of heart attacks. In fact, "the most optimistic individuals had an approximately 50% reduced risk of experiencing an initial cardiovascular event compared to their less optimistic peers,” Boehm said.

According to Boehm, people with a better sense of well-being and purpose tend to have healthier blood pressure, cholesterol and weight, and are more likely to exercise, eat healthy, get enough sleep, and abstain from smoking.

Boehm cautioned that it will take more research to accurately determine if a positive outlook makes people feel more like taking heart-healthy steps--or whether living healthier helps you feel more positive. But either way, those who feel they have some control over their lives and are invested in their care tend to have better outcomes.

"Sometimes it's hard, particularly in tough economic times, but taking a moment to just relax and enjoy a sunny day might be good heart health."

In other words, "Don't Worry, Be Happy." Your health depends on it.

[image via istockphoto]

Some Simple Steps To Boost Energy Levels & Keep Exhaustion At Bay

Monday, April 16th, 2012

In today's hectic, nonstop world, fatigue has become an almost routine part of life. For women juggling career and family responsibilities, this can be especially true.

"We live in a culture in which people accept lagging energy as a fact of life," explains integrative medicine specialist and author Frank Lipman, M.D.

This hurried lifestyle is a mindset that starts early. "We're now primed to be fatigued from the get-go," says anesthesiologist Bradley Carpentier, M.D., who has studied causes of exhaustion. "Kids are loaded with after-school activities; high schoolers are busy getting into college, where they'll only get up earlier and stay up later. Then come careers, the iPhones and BlackBerrys, the 24-7 multitasking."

But that doesn't mean you're doomed to a life of chronic exhaustion, sleep deprivation, and endless fatigue. While stress and responsibilities are part of modern life, getting the proper amount of rest can go a long way in making you feel better, more energized, and more productive in your daily activities.

Start by following these simple steps:

Hit the snooze button.
Most adults should aim for seven to nine hours of sleep every night. Try to hit the sheets at around the same time each evening to keep your circadian rhythms in tune, your internal clock functioning properly, and your body feeling refreshed and rested.

Fuel up right.
Starting your day with the right nutritional balance is key to keeping you feeling full and energized throughout the day, and helps you avoid the late-afternoon crash. A healthy breakfast should include around 20 grams of protein and some healthy fat, both of which help boost energy levels. Instead of that sugar-packed muffin and latte, try some peanut butter or a handful of almonds stirred into low-fat yogurt for a delicious, sensible start.

Moment of zen.
Despite its bad reputation as a New Age gimmick, a 20-minute morning meditation session can be a highly relaxing, mentally recharging activity that actually improves focus and productivity. "Meditating in the morning can help clear your mind so that you can then do things faster and with more focus," says Dr. Lipman. "You can actually end up with more time."

Let your creative juices flow.
You don't need to log 18-hour days at the office to feel accomplished. In fact, having outside hobbies and passions often goes hand-in-hand with positive self-esteem. Think about what's appealing to you—cooking, writing, painting, scrapbooking—and devote an hour or two to it each week. You'll be surprised at how restored you feel when you accomplish something that's just for you. Plus, finding a healthy balance between work and play can help you keep your spirits up, energy high and stave off stress-related exhaustion.

So remember when you're feeling tired, stressed or there just isn't enough time in the day, it's time to take a deep breath, and make relaxing a priority instead. Because a little energy can go a long way.

[image via Brian Finke]

Low Vitamin D Levels In Pregnancy Linked To Language Problems In Children

Thursday, April 12th, 2012

A new study published in the journal Pediatrics finds that women with low levels of vitamin D in their blood during pregnancy increase their odds of having a child with language problems.

Of the 743 pregnant women who participated in the study, those with the lowest amounts of vitamin D in their blood during their second trimester of pregnancy (18th week) were nearly twice as likely to have a child with language difficulties compared to women with the highest levels of the vitamin.

These findings held true even when researchers took into account other factors that could have influenced the results, such as the mother's age during pregnancy, whether she smoked, as well as family income and medical history.

While researchers did not find a link between vitamin D levels and a child's emotional or behavioral development, reduced levels of vitamin D were connected to language learning problems when a child reaches school age.

Scientists suspect that having solid levels of vitamin D, also known as the "sunshine vitamin," in the mother's blood while pregnant -- especially during the second and third trimesters -- is critical since this is when certain parts of the fetal brain involved in language-learning develop.

Concluding that "maternal vitamin D supplementation during pregnancy may reduce the risk of developmental language difficulties among their children," researchers recommend women get the essential vitamin from foods such as salmon, milk, eggs, beef liver, and cheese, or through exposure to sunlight, although this may be a less reliable source for women who limit sun exposure and use sunscreen.

[image via BabyHold]

Superfoods To Boost Energy, Strengthen Muscles, & Keep Your Body At Its Best

Thursday, April 12th, 2012

With temperatures slowly rising and many parts of the country just emerging from that deep winter freeze, your body is likely longing for some warm summer sun. While there's nothing fun about blizzards, chapped lips, frozen fingers and shoveling snow, there are some powerful superfoods that can help keep your energy high, your immune system strong, and those cold-weather blues at bay. Snack on these disease-fighting, nutrient-packed edibles to keep your body--and your mind--feeling good and looking good, from the inside out.

Taking it from the top:

Your Hair:
Low-fat cottage cheese
Hair is almost all protein, so to keep your locks vibrant and strong, make sure to eat enough of it. Low-fat or reduced fat cottage cheese is a protein powerhouse, with 14 grams in half a cup.
Pumpkin seeds
Zinc helps reduce shedding, so tossing a tablespoon of these zinc-heavy seeds into your cereal, granola, or straight into your mouth is a great way to keep your hair healthy and strong.

Your Brain:
Arctic char
This cold-water fish is a great source of the omega-3 fats DHA and EPA, which can improve brain function and stave off the blues. Omega-3s help prevent inflammation in the brain and regulate feel-good neurotransmitters.
Kale
A study in the journal Neurology reports that getting two-plus servings per day of veggies--especially leafy green ones like kale--slows cognitive decline by 40 percent. Sautéed, steamed or stir-fried, nothing feeds the 100 billion neurons in your noggin better than nutritious kale.

Your Nose:
Sunflower seeds
Stop those seasonal sniffles with vitamin E-packed sunflower seeds. Researchers believe it calms the parts of your immune system involved in allergies, and with 49 percent of your daily vitamin E needs in an ounce, sunflower seeds can be your shnoz's best line of defense against the dreaded drip.

Your Eyes:
Eggs
Whether scrambled or sunnyside up, eggs are nutritious, versatile, economical, and a great way to fill up on quality protein. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. While yolks may get a bad-rap, they are a great source of antioxidants that fight cataracts as well as macular degeneration, the leading cause of blindness. Plus, research has shown that eating an average of one egg yolk a day will not hurt your cholesterol levels. Enjoy them at any meal or hard-boiled as a portable, nutritious snack.
Orange cauliflower
No, you're not seeing things, that really is orange cauliflower popping up in your produce aisle. Thanks to food scientists, orange cauliflower is just like the white variety, but with 25 times as much beta-carotene, which maintains the protective covering over the cornea. As with any low-calorie vegetable, feel free to enjoy this distinctly colored cauliflower (sans the salt and butter) to your heart's, err make that your eyes' content.

Your Skin:
Tomatoes
However you slice it, tomatoes are especially beneficial when cooked because more of the carotenoid lycopene seeps into the skin, where it can limit damaging UV rays, lower skin-cancer risk, and ward off wrinkles.

Your Lips:
Walnuts
In order to maintain moist, beautiful, chap-free lips, your body needs to constantly replace old skin cells with new ones. With their high-protein, high-fiber, heart-healthy fats and antioxidant content, walnuts are the perfect accompaniment to salads, cereal, oatmeal, trail mix, muffins, or any of your favorite recipes. So pucker up to an ounce (about 14 shelled halves) a day for some lip smacking goodness.

Your Nails:
Beef
Despite the recent uptick in vegetarian and vegan diets, beef is an excellent source of absorbable iron, a nutrient which is often deficient in women. Low iron levels, which are common in women, not only zap your energy but can cause weak, brittle nails. Look for leaner, lower-fat cuts like top round and other round cuts to keep your nails strong and energy levels high.

Your Breasts:
Broccoli sprouts
Researchers have found that broccoli sprouts contain up to 20 times as much sulforaphane, a compound that inhibits breast-cancer cells from growing, as fully grown plants. Just a one-ounce serving contains 73 milligrams of sulforaphane, so spruce up your sandwiches and salads with 1/2 cup of broccosprouts for an easy way to do your body good.

Your Heart:
Asparagus
Vitamin B folate is believed to help reduce your risk of heart disease, which is good news because asparagus is chock-full of it. Eight steamed asparagus spears deliver 20 percent of your daily folate requirement, in addition to a variety of other heart-healthy nutrients like potassium.
Grape juice
Purple grape juice is high in phenolics, a group of powerful antioxidants that help remove heart-damaging free radicals. To watch your caloric intake while guarding your heart, try reduced-calorie grape juice or mix equal parts grape juice and seltzer for a refreshing drink that's good for your heart--and your waisteline.

Your Gut:
Dried plums, aka Prunes
These high-fiber fruits are essential to keeping you regular and your gastric system working properly. They may help shrink your stomach, too. A study in the American Journal of Clinical Nutrition found that among 74,000 women surveyed, those who got more fiber were 49 percent less likely to suffer weight gain. So add chopped prunes to your cereal, yogurt, or mix together with walnuts, pumpkin seeds, dried blueberries, and sunflower seeds for a delicious, nutritous homemade trail mix.
Tempeh
Made from fermented whole soybeans, tempeh lines the gut with beneficial bacteria, improving digestion, reducing gas production, and killing ulcer-causing bacteria.

Your Reproductive Parts:
Blueberries
From vision-protecting vitamin C to appetite-suppressing fiber, blueberries pack an incredible amount of nutritional goodness into a small package. They're loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. Plus, like cranberries, blueberries are believed to help reduce urinary tract infections.

Your Muscles & Joints:
Ricotta cheese
Packed with the vital amino acids muscles need to grow and mend, whey protein, a primary ingrediant in ricotta cheese, is essential when it comes to helping you build a buff bod. Mix low-fat ricotta with scrambled eggs, salsa, and broccoli sprouts for a power-packed breakfast.
Extra-virgin olive oil
Forget fat-free dressings and use olive oil instead. Olive oil contains oleocanthal, an anti-inflammatory that may work like ibuprofen and keep your muscles and joints healthy and pain-free.

Your Bones:
Chocolate
More than just delicious, chocolate is rich in magnesium, which is vital to bone health. Higher magnesium intake is linked with greater bone-mineral density, so feel free to nibble an ounce of the sweet treat each day.
Salmon
Salmon gets is "superfood" reputation because of its high omega-3 fatty acid content, which helps boost bone density. It is also a good source of calcium, another bone must. As if that weren't enough, salmon is low in calories (200 for 3 ounces), has lots of protein, is a good source of iron, and is very low in saturated fat. Perhaps that's why the American Heart Association recommends eating fatty fish like salmon twice weekly.

Until there is some kind of potion or pill that contains everything you needed for weight loss and good health, these "superfoods" are the next best thing.

Eaten regularly, these foods will help you satisfy the recommendations of the USDA Dietary Guidelines, but even more importantly, these multitasking "superfoods" provide multiple disease-fighting nutrients, fill you up without excess calories, and are easy to include in everyday meals, making them a convenient and delicious way to keep your body looking and feeling its best.

[image via Sam Ingersoll]

Flu Shots During Pregnancy May Be Beneficial To Babies

Wednesday, February 22nd, 2012

According to a new study published in the Canadian Medical Association Journal (CMAJ), vaccinating pregnant women against the influenza virus appears to have a significant positive effect on birth weight in babies.

The study, part of the Mother'sGift project on the safety and effectiveness of pneumococcal and influenza vaccines in pregnant women, examined 340 healthy pregnant mothers in the third trimester in Bangladesh. The participants were divided into two groups, with 170 women receiving the influenza vaccine and the remaining 170 receiving pneumococcal vaccine as a control.

Researchers then compared the weight of babies born in two periods, one in which there was circulation of an influenza virus and one with limited circulation.

According to the researchers, when influenza viruses were circulating, vaccination of pregnant women against flu was associated with healthier babies, with women vaccinated in the third trimester less likely to have babies who were small for gestational age than those who received a pneumococcal vaccine (25.9% to 44.8% ).

Also, babies born to mothers who received the flu vaccine had a higher average birth weight (3,178 versus 2,978 grams), as well as a lower rate of respiratory illness.

"We found that immunization against influenza during pregnancy had a substantial effect on mean birth weight and the proportion of infants who were small for gestational age," writes Dr. Mark Steinhoff of Cincinnati Children's Hospital Medical Center and co-author of the study. "Our data suggest that the prevention of infection with seasonal influenza in pregnant women by vaccination can influence fetal growth."

The researchers urge additional studies to support their findings, suggesting that adding an influenza vaccine to routine vaccination programs during pregnancy could help children have a better start in life.

"If our data ... are confirmed, the existence of effective antenatal immunization delivery systems suggests influenza vaccine may be a feasible addition to routine antenatal immunization programs."

I guess you could call that a shot worth taking.

Of course, if you have questions, please do not hesitate to discuss this with your Women's HealthFirst physician.

[image via Medical News Today]

Caffeine May Alter Women's Estrogen Levels, Study Says

Wednesday, February 8th, 2012

A new study of reporductive-age women by the National Institutes of Health reveals some surprising information when it comes to women and caffeine consumption.

Turns out that daily dose of caffeine may affect more than just your energy levels, depending on your race, that is.

While caffeine alters estrogen levels, it appears to have different effects in Asian and white women. In white women, for instance, coffee appears to lower estrogen, while in Asian women it has the reverse effect, raising levels of the hormone.

The study, which was published in The American Journal of Clinical Nutrition, analyzed data on more than 250 women ages 18 to 44 who consumed about 90 milligrams of caffeine a day, equivalent to roughly one cup of coffee. According to the researchers, about 90 percent of women nationwide between the ages of 18 and 34 drink the caffeine equivalent of one to two cups of coffee every day.

After controlling for variables, like age and diet, the researchers found that among Asian women, those who had 200 milligrams or more of caffeine a day— the equivalent to approximately two cups of coffee — had higher estrogen levels compared to those who consumed less. A similar pattern was seen among black women, though it was not statistically significant. In white women, however, 200 milligrams or more of caffeine appeared to have a slight lowering effect on estrogen.

It is unclear why caffeine would impact races differently, but it is likely that genetics has some influence on caffeine metabolism. Also interesting is that the source of caffeine seemed to make a difference. When the researchers looked exclusively at caffeine from beverages other than coffee — like green tea and soda — it was linked to higher estrogen in all women, regardless of race, perhaps triggered by various levels of antioxidants and other compounds in the drinks, as well as additives like milk and sugar.

Despite these findings, experts say women of child-bearing age who enjoy a daily cup of coffee or tea have little reason for concern. The effects of caffeine on estrogen are so minimal that in healthy women, it has no impact on ovulation or overall health, at least in the short term.

“This is important physiologically because it helps us understand how caffeine is metabolized by different genetic groups,” said Dr. Enrique Schisterman, an author of the study and senior investigator at the National Institutes of Health. “But for women of reproductive age, drinking coffee will not alter their hormonal function in a clinically significant way.”

For now, looks like that early morning pick me up is safe. Now that's something to buzz about!

[image via Getty]

Seeing Double: CDC Report Says Older Mothers, Fertility Treatments Causing Surge In Twins

Thursday, January 12th, 2012

If it seems as though there are more and more twins being born, it's not because you're seeing double, it's because there are.

The number of twins born in the U.S. has skyrocketed over the last three decades, a result of test-tube babies and women waiting to have children until their 30s when the chances of twins increase, a new Centers of Disease Control and Prevention study finds.

According to the report, in 2009, 1 in every 30 babies born in the U.S. was a twin, a marked increase over the 1 in 53 rate in 1980.

“When people say it seems like you see more twins nowadays, they’re right,” said epidemiologist and CDC report co-author Joyce Martin.

“You have a double whammy going on. There are more older moms and more widespread use of fertility-enhancing therapies,” Martin said.

According to the report, from 1980 through 2004, the twin birth rate rose by more than an average of 2 percent a year before leveling off to less than 1 percent annunally. In 2009, twin rates again increased in all 50 states, with the jumps highest in New England, New Jersey, and Hawaii. In Connecticut, twins now account for nearly 5 percent of births.

By 2009, 3.3 percent of all births were twins, up from 2 percent in 1980.

While black moms have historically birthed twins most often, white moms have almost caught up. Over the last three decades, rates doubled for whites, rose by half for blacks and by roughly a third for Hispanics.

The greatest increase in twin rates was for women 40 and older, who are more likely to use fertility treatments and have two embryos implanted during in vitro fertilization, as opposed to younger women who are more likely to just get one.

About 7 percent of all births for women 40 and older were twins, whereas 5 percent of women in their late 30s and 2 percent of women age 24 or younger gave birth to twins.

In addition to the impact of fertility treatments, women in their late 30s are more likely to produce multiple eggs in a cycle, further increasing their chances of twins.

The question then becomes, are more twins good news?

“It’s really important to note that outcome for twins is much less positive than for singleton pregnancies,” Martin said. “Twins tend to be born earlier and smaller...Their mothers are more likely to require hospitalization. And the twins themselves are more likely than singletons to require hospitalization."

But, Martin added, “although they are at greater risk overall, most twin births do very well.”

Hopefully, the same holds true for their mothers, who not only have one, but two newborn babies to care for.

Despite the challenges, one such mother had some helpful advice for other moms of twins: "Don’t think about it as double trouble. It’s still a double blessing."

[image via Pregnancy.com]

Study Shows Working Mothers Happier, Healthier Than Stay-At-Home Moms

Saturday, December 17th, 2011

Caring for children often feels like a full-time job, but a new study published in December's Journal of Family Psychology finds that moms who work report feeling happier, healthier, and less depressed than moms who stay at home when their kids are babies and preschoolers.

Furthermore, women who worked part-time fared the best, outperforming their stay-at-home counterparts, and in some cases, full-time working mothers, on measures of health and stress, the study revealed.

"Employment helps women and their families," said lead author Cheryl Buehler, a professor of human development and family studies at the University of North Carolina at Greensboro.

Buehler, who was particularly interested in examining part-time workers due to the lack of research on the subject, focused on how work impacts mothers' well-being and parenting abilities in three main areas: sensitivity toward their children, involvement in their kids' schools, and opportunities for learning that mothers provide for their kids, such as books and enrichment activities like trips to libraries and museums.

"The data shows that part-time employment helps family life," says Buehler, adding that employers could help encourage more part-time working mothers by offering pro-rated benefits, training and opportunities for advancement.

The study, which examined 1,364 mothers beginning in 1991 when their babies were 6 months old and culminating when their children were fifth graders, observed the subjects over the course of 10 years on areas such as depression, health status, juggling work and family life, and parenting.

According to Buehler, "In a lot of areas, there was no difference in emotional well-being" between full- and part-timers, defined as working more than 32 hours a week and between 1-32 hours a week, respectively.

As was consistent with previous research, part-time working moms reported less work-family conflicts than their full-time peers, which is likely related to the fact that moms who work one hour a week are generally under less pressure to balance work and family life than those who work 32 hours a week.

Despite reporting more work-family conflict, full-time working mothers were able to cope well with the stress, with most reporting no increase in depression or health problems than part-timers.

The most significant differences were observed when comparing moms who didn't work at all to those who worked part-time, with part-time mothers overall being less depressed, in better health, more sensitive to their children's needs, and better able to provide them with valuable learning experiences.

It could be that employment helps improve social skills and increases awareness of what's going on in the community, which translates into their own parenting experience.

"It gives mothers tools, ideas, and strategies when raising a child," explained Buehler.

Part-time moms reported being as active in their kids' schools as moms who didn't work and, not surprisingly, were able to devote more time to family activities like trips to parks or museums than moms who worked full-time.

"Part-time employment is not such a time drain that moms don't have time to do other things that are important to parenting, and it's enriching their own lives in ways that enrich their mental health."

The key, of course, is to strike the appropriate balance between work and family life, and debunk the myth of the supermom, whose boundless, often unrealistic levels of time and energy, can feel overwhelming.

Instead, accept that you can't do it all and embrace the fact that making compromises is par for the course when it comes to parenting.

"You can happily combine child-rearing and a career, if you're willing to let some things slide."

After all, mothers are still only human.

[image via Getty]