Health & Fitness Tips From Women’s HealthFirst

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]

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]

Fitness For Two: Best Exercises During Pregnancy

Wednesday, January 4th, 2012

Just because you're pregnant doesn't mean you need to forfeit your active lifestyle. In fact, regular, moderate physical activity during pregnancy can increase energy, stamina, and help prepare your body for labor. Research shows that healthy women who exercise during pregnancy have less risk of preterm delivery, are less likely to need pain relief, and are able to recover from childbirth faster. The benefits extend to the baby as well. Babies of active moms tend to have a healthier birth weight, lower heart rates, and less complications than babies whose mothers are sedentary.

The right exercises can help ease common pregnancy complaints like back pain, body aches, and sleep troubles, in addition to boosting energy and stamina. The key is to choose the right exercises to keep you fit, comfortable, and help maintain a healthy weight for you and your baby. Your physicians at Women's HealthFirst will be happy to discuss this with you and answer any questions you have. 

Swimming
Swimming is one of the best exercises for pregnant women because it is gentle on your joints, muscles, and can provide relief to swollen appendages like ankles and feet. Plus, you'll feel light in the water even with your belly the size of a beach ball.

Yoga
Yoga is a great way to strengthen core muscles, ease back pain, and help you breathe and relax, which research shows may make labor shorter and more comfortable. Avoid "hot yoga", Bikram, and lying on your back after the first trimester. Instead, opt for a prenatal class, which is gentler on the body and focuses on relaxation, a good prep for labor.

Stationary Bike
Cycling is a great way to stay in shape and take a (much needed) load off your legs. Spinning is a good, low-impact way to boost your heart rate and stay toned without stressing your joints. Plus, as your belly swells, you can adjust the handle-bars to stay comfortable despite your ever-changing body.

Weight Training
Light strength training can help you stay toned before and after giving birth. If you were lifitng weights before you became pregnant, feel free to continue as long as you take it slow and easy and don't over-exert yourself. Always make sure to avoid heavy weights or routines that require you to lie flat on your back. If you weren't strength training before, it's probably best to find another exercise for now.

Brisk Walking
Whether it's on a trail, treadmill, or just around the block, walking is one of the easiest, safest ways to tone your muscles, stay active, and improve your mood. Walking is also something that can be done right up to delivery. Try walking a semi-swift mile three days a week for starters, and gradually increase your time and speed a little each week as you get stronger.

Low-Impact Aerobics
Aerobics is a great way to keep your heart strong, your muscles toned, and yourself feeling good. For a boost of energy and endorphins, try a low-impact, lower-intensity aerobics class taught by a certified professional to suit your needs and keep you feeling fit and strong throughout your pregnancy.

Kegels
Kegel exercises strengthen the muscles that help hold up your uterus, bladder, and bowels, easing the impact of labor and delivery. Plus, the great thing about Kegels is that you can discreetly do them anytime, anywhere. Just squeeze your pelvic muscles as if you're trying to stop urinating or passing gas. Hold for five seconds and relax. Repeat 10 times, five times a day.

Limit High-Intensity Sports
If you regularly run, play tennis or participate in other high-intensity activities, you don't need to stop completely, but you may want to scale back on your routine. As your due date gets closer, make sure to run on flat, smooth surfaces to reduce impact and avoid falls. Since pregnancy increases your risk of joint injuries, steer clear of exercise that requires jerking, bouncing, sudden changes in body position or other high impact movements.

Remember to avoid overheating, as well as saunas and hot tubs, which may increase your baby's risk of birth defects, especially during the first trimester. Always drink plenty of fluids before, during, and after workouts.
And remember to listen to your body. If you feel hot, short of breath, or tired, take a break, let yourself cool down and take it easier next time.

Exercising during pregnancy can help you maintain a healthy weight, boost energy and self-esteem, reduce the risk of birth complications, and keep you feeling good mentally and physically. Plus, getting into good exercise habits now will make it much easier to lose that baby weight later. Low-impact activities like walking is not only convenient and a great way to get started, but is something you and your baby can do together, making it the perfect post-birth activity.

[image via WebMD]

Over Time, Even Low Alcohol Consumption Increases Breast Cancer Risk

Thursday, November 17th, 2011

Some sobering news for women who drink alcohol. A new study published in the November 2 issue of The Journal of the American Medical Association finds that even the regular consumption of a modest amount of alcohol, defined as 3 to 6 glasses of wine per week, increases a woman's risk of breast cancer by a small but statistically significant amount.

The 28-year study, which began in 1980 and ended in 2008, looked at 105,986 women, aged 30 to 55 years old, whose average alcohol intake was "fairly similar" to that of American women in general.

While larger amounts of alcohol use were, not surprisingly, associated with an increased risk of breast cancer, the study also delves into the effects of "low levels of drinking" on breast cancer risk, which according to the authors, has not been well quantified in the past.

Although Dr. Wendy Chen of Harvard Medical School and her coauthors found the risk to be statistically significant in women who consumed as little as to 3 to 6 drinks per week, they also described this 15% increase in risk as "quite small." Meanwhile, drinking an average of 6 to 12 drinks a week resulted in a 22% increase in risk, while drinking large quantities, roughly around 18 drinks a week, resulted in a 51% increase in risk, compared with consuming no alcohol at all.

As with most other things else in life, moderation is key.

"I tell my patients to limit consumption to a few drinks per week or less, which is what I also practice," Dr. Chen said. "It is important to remember that we were looking at cumulative average alcohol intake over a long period of time."

She also suggested that alcohol be consumed strategically, explaining that if "someone is on vacation or wants to 'unwind' by having a few extra drinks, they can offset that by drinking less at other time points."

Of course, other variables such as menopausal status, body mass index, family history, and cigarette smoking should be considered, and as with most other lifestyle choices, when making individual decisions about alcohol use, any breast cancer risk must be weighed against the "beneficial effects on cardiovascular disease."

Now that is something we can all raise our glasses to.

[image via The Telegraph]

Study Shows Newer Birth Control Pills Linked To Higher Risk Of Blood Clots

Sunday, November 13th, 2011

A new study published Monday in the Canadian Medical Association Journal adds to the growing pile of evidence that suggests newer types of oral birth control pills carry increased risk of blood clotting and may not be safe for certain groups of women.

The study, which followed 329,995 women in Israel, found that the risk of blood clots may be more than 40 percent higher for women who take birth control pills containing drosperinone, more commonly known as Yas, Yasmin, Ocella, Safyral, Syeda, Zarah, Beyaz, Gianvi, and Loryna.

Researchers found that the women who took drospirenone-containing birth control had a higher risk of blood clots, deep vein thrombosis and pulmonary embolism than women who took other kinds of birth control, with the highest risk coming in the first few months of use.

It has already been well documented in the medical community that women on the Pill have a small, albeit higher-than-average risk of blood clots.

For every 10,000 women who become pregnant in a year, about 20 will develop venous blood clots, compared with six women per 10,000 among Pill users overall and three in 10,000 women who are not on the pill.

"It's important to remember that all oral contraceptives are associated with a risk of blood clots," Dr. Susan Solymoss of McGill University explained in an editorial published with the study.

In addition to suggesting that women considering their birth control options have an "open discussion" with their doctor on the risks and benefits of various contraceptives, Solymoss said a key component to consider is whether you have "other risk factors for blood clots, like obesity or high blood pressure, and if so, to avoid the Pill formulation with the highest clot risk."

Age is another risk factor, with the risk of blood clot gradually increasing after the age of 25. In fact, women who are older than 35 and smoke—another clot risk factor—are already advised to avoid birth control pills in general.

But with further research still being conducted, it's important to keep things in perspective. Avoiding birth control pills altogether is an option, although other contraceptives may not be as effective at preventing pregnancy. "And pregnancy is a bigger risk for blood clots," Dr. Solymoss pointed out.

And for women who have already been using Yaz or related pills without a problem, there may be little reason to switch.

"A woman already on drospirenone for four months probably shouldn't be more worried than if she (were on) another second- or third-generation contraceptive."

Instead she urges women not to panic or quit their contraceptives, but simply have a discussion with their Women's HealthFirst doctor about their individual circumstances, lifestyle and medical and family history to determine the best course of action for them.

[image via iStock]

Does Diet Make A Difference When It Comes To Breast Cancer?

Thursday, November 10th, 2011

Since October is Breast Cancer Awareness month, what better time to answer the important question, does diet make a difference when it comes to breast cancer?

According to registered dieticians Sally Scroggs and Clare McKinley at the University of Texas, the answer is a definitive yes. By maintaining a healthy weight, exercising regularly, and eating right, the risk of breast cancer can be cut by up to 38%. The truth is genetics only account for less than 10% of all breast cancer cases.

The American Institute for Cancer Research offers some guidelines for maintaining a  healthy lifestyle in the fight against breast cancer. Limiting alcohol to one drink a day is recommended, and a plant-based diet loaded with at least two cups a day of produce is strongly encouraged.

"No single food or food component can protect you against cancer by itself. But scientists believe that the combination of foods in a predominantly plant-based diet may. There is evidence that the minerals, vitamins and phytochemicals in plant foods could interact in ways that boost their individual anti-cancer effects," AICR explains.

Some of their top preventative picks in the fight against cancer include but are not limited to beans, berries, cruciferous vegetables, including broccoli, cauliflower, cabbage, brussels sprouts, dark leafy green vegetables, such as spinach, kale, chard, and mustard greens, flaxseed, garlic, grape juice, green tea, soy, tomatoes, and whole grains.

In terms of soy consumption, the consensus is that up to three servings a day is safe, as long as the soy comes from whole foods like soy milk, edamame, and tofu, while supplements such as smoothies, bars, and soy-fortified cereals should be limited.

When it comes to the prevention of breast cancer, particularly in postmenopausal women, maintaining a healthy weight and active lifestyle is key. Adult weight gain of 22-44 pounds is linked to a 50% greater risk of cancer and a weight gain in excess of 45 pounds increases this risk to 87%.

It is important to remember that in women, excess belly fat tends to be particularly harmful because of its association with elevated insulin levels. If you're one of the millions of women who tend to be more "apple shaped" and carry extra weight in your belly, as opposed to your hips and thighs ("pear shaped"), it is particularly important to lose weight, exercise regularly, and limit refined grains and excess sugar in your diet.

Always remember when it comes to combating breast cancer, the emphasis should be on whole foods that are rich in anti-oxidants in order to maintain health, optimize energy levels, and give you the best possible chance to live a long, fulfilled, cancer-free life.

For helpful tips and some delicious breast cancer fighting recipes to get you started, please visit the University of Texas M.D. Anderson Cancer Center website.

[image via AICR]

Are Vitamin Supplements Causing More Harm Than Good?

Saturday, October 22nd, 2011

Contrary to popular belief, two new studies reveal that taking extra doses of supplements and vitamins can actually do more harm than good, highlighting concerns about the long-term use of supplements and vitamins by people who don't have severe nutritional deficiencies.

According to a study of 35,000 men published in The Journal of the American Medical Association, those who took vitamin E supplements significantly increased their risk of prostate cancer,  even after they stopped taking them. Meanwhile, a separate study of 38,000 women published in the The Archives of Internal Medicine found that older women who took a daily vitamin supplement, even just a multivitamin, had an increased risk of dying of cardiovascular disease and cancer.

Although unrelated, the two studies are just the latest in a series of research results debunking the pervasive notion that vitamins and supplements are helpful in warding off disease and prolonging life.

“Based on existing evidence, we see little justification for the general and widespread use of dietary supplements,” the authors wrote.

“There really is not any compelling evidence that taking these dietary supplements above and beyond a normal dietary intake is helpful in any way, and this is evidence that it could be harmful,” Dr. Eric Klein, physician and national study coordinator for the prostate cancer and vitamin E study said.

Of course, everyone needs vitamins, which are essential nutrients the body is unable to produce on its own. But in light of recent studies showing that high doses of vitamins, at least in pill form, may actually cause more harm than good, the question is whether consumers should bother taking multivitamins or other supplements at all.

Most nutrition experts are mixed on the answer. While some, like professor of nutrition science and policy, Jeffrey Blumberg at Tufts University, advise taking a multivitamin formulated for people falling short of the recommended daily amount of several nutrients like calcium, potassium, vitamin D and vitamin E, others, like Marion Nestle, a nutrition professor at New York University, recommend food, suggesting supplements only to people with diagnosed nutrient deficiencies.

But both agree, it all depends on who you are and what you eat. For example, if you don't eat much fish, have high triglycerides, or are at an increased risk for heart disease, a fish oil supplement of about one gram daily might be a good option. Same goes for an additional supplement of calcium for people who don't drink a lot of milk or eat enough dairy.

But Nestle warns consumers to proceed with caution, citing the unlikelihood of significant nutrient deficiencies in people who get enough calories and eat reasonably well. "Given our overabundant, over-fortified food supply, you would have to eat a highly restricted diet to develop vitamin deficiency symptoms."

As Blumberg explains, "If you are eating a perfectly healthful diet, then you don't need supplements. But for the 97% who aren't there yet, for goodness' sake, take a multivitamin."

Finally, a health recommendation we can all swallow!

How Sweet It Is: The Tasty Health Benefits Of Chocolate In Cutting Women's Risk Of Stroke

Friday, October 14th, 2011

You've heard of death by chocolate, but health by chocolate? Not so much. Some sweet news for female chocolate lovers everywhere. A new Swedish study appearing in the Journal of the American College of Cardiology finds that women who eat a couple of small chocolate bars every week were 20 percent less prone to strokes than those who abstain. In fact, the more chocolate women consumed, the lower their risk of stroke.

“Even consuming a relatively small amount of chocolate had quite a large impact on stroke risk,” lead study author Susanna Larsson of Sweden's National Institute of Environmental Medicine explains. According to Larsson's findings, eating chocolate reduced the risk of hemorrhagic stroke caused by bleeding in the brain, as well as the most common type of stroke, ischemic stroke, caused by a cutoff of blood flow through the brain.

But, before you run out to the corner store and load up on chocolate bars, remember that when it comes to indulging in the decadent treat, moderation is key.

"Chocolate should be consumed in moderation as it is high in calories, fat and sugar. As dark chocolate contains more cocoa and less sugar than milk chocolate, consumption of dark chocolate would be more beneficial," Larsson suggests.

While the latest study needs additional research to be conclusive, the findings support previous studies showing that moderate consumption of chocolate, particularly dark chocolate, promotes cardiovascular health by aiding in the prevention of heart disease, and helps improve the way blood vessels function, keeping blood pressure in check, which reduces the risk of hypertension, a major contributor to stroke.

In the meantime, women chocolate lovers can rejoice knowing that adding chocolate to an already balanced diet isn't only sweet music to their mouths but possibly to their bodies as well.

[image via Getty images]

New Study Finds IUDs May Reduce Risk Of Cervical Cancer

Wednesday, October 5th, 2011

Finally, some good news in the fight against cervical cancer.

A new study of nearly 20,000 women spanning four continents found those who used an intrauterine device or IUD cut their risk of cervical cancer by fifty percent.

This is a big breakthrough in the battle against a disease that kills over 300,000 worldwide each year and is now the second leading cause of cancer deaths among women.

Despite IUDs falling out of favor in the 1970s due to complications, a number of current versions have been approved for use more recently, and are significantly safer, with the most common side effect generally being temporary menstrual irregularities.

However, it is believed that when it comes to HPV, the sexually transmitted virus that leads to most cervical cancer, IUDs may actually be a woman's best line of defense against the disease.

"The hypothesis is that an IUD, because it's a foreign body, creates an inflammatory response that gets rid of the HPV, which reduces the risk of cervical cancer," Dr. Howard Jones, chair of Obstetrics and Gynecology at Vanderbilt University School of Medicine, told ABC News.

Researchers believe the decrease in cervical cancer could be attributed to an immune response to the device over time, which can stay in the body for up to 10 years.

"It is not necessarily the IUD itself but it is the change in the environment that the HPV is living in that may halt or retard the progression of  HPV to cervical cancer," said NYU Medical Center Professor of OB-GYN,  Dr. Steven R. Goldstein.

While the positive benefits may be reassuring for women who have IUDs, doctors remain cautious on the practicality of prescribing them for this reason and say women shouldn't necessarily think of them as their only option.

"If you are concerned about not developing cervical cancer just going out and getting an IUD is not the answer," said Dr. Goldstein. "You need to have safe sex, you need to have pap smears as indicated. But if a woman with a history of abnormal cervix changes is on the fence about what method of contraception to choose, perhaps a study like this may make her lean towards an IUD if she is an appropriate candidate."

In fact, barrier methods, such as condoms, are a better option for women who are more sexually active. But for women in monogamous relationships who have had at least one child, an IUD might be a good choice. While the cost is initially higher than birth control pills, there is no daily tablet to remember to take, and the insertion procedure may be covered by insurance companies.

If you are interested in obtaining an IUD, speak to your physician at Women's HealthFirst to determine if it is the best option for you. And always remember that even women using these devices should get regular pap smears and cervical screenings to ensure and maintain a healthy, cervical cancer-free life.