Women's Health
INTRODUCTION
Maybe I should begin by saying what this section is not intended to be. This section is not intended to be expert medical advice such as that given by a doctor or other health professional. Instead, this section is a general introduction to several specific topics that deepen your understanding of health and wellness as it relates to women’s health. Some health issues truly require a physician. However, many health issues are more general and chronic. Many of these can be ameliorated by improving your overall health and wellness. That’s where our experts might help. Either way, a better understanding of these issues (the goal of this section) is important to healthy living. Women’s health is a broad topic covering physical, emotional, mental and spiritual health. I have chosen just a few here.
There are many barriers to understanding women’s health. First, the terminology used can sound like a foreign language and is often confusing (cancer, malignancy, lump or tumor can be the same thing). Second, there are gaping holes in what experts know about some of the most common health problems faced by women. In some instances, the research is just lacking. Third, in many instances, non-medical women have a greater interest and understanding of some of these issues. That’s where our experts can help. Finally, probably the biggest barrier is the current status of the internet—it’s just too hard to sift through all of the ads and the hype to get to really helpful information. Overcoming the barrier of information overload on the internet is the core goal of Living Healthy List.
Talking about women’s health issues can be both scary and embarrassing. From an early age, many of us were taught not to talk about things related to our emotions and our bodies. However, if we keep silent, we cannot tap into our collective knowledge as women, We hope that Living Healthy List will provide a sense of community and provide connections that will allow you to live a healthier life. So let’s get started!
Heart Disease
Women are a high risk for heart disease, Alzheimer’s disease, autoimmune disease and many of us are completely unaware. Women are more cognizant of other health issues like depression, osteoporosis and of course disease the physical and emotional effects of menopause but our understanding of them is remarkably limited.
In this section, we’ll touch on the symptoms, causes, and help answer some of the basic questions. Our goal is to educate and encourage you to be your own advocate so you can take charge of your health. It’s your life, your health, and you alone are responsible.
Learn about your family’s medical history, educate yourself on the health issues that affect women and pay attention to your body. Find a licensed medical professional whom you trust and partner with them for your optimal health.
Despite the rise in awareness from campaigns like Go Red for Women only about half of the women polled in a recent CDC study realize that heart disease is the #1 killer of women; 1 in every 4 deaths. We tend to think of heart disease as a man’s disease but statistically, heart disease affects men and women almost equally.
There are a number of factors involved in heart disease like high blood pressure, high cholesterol, or smoking. Genetics can also play a role however our lifestyle could be the biggest influence on whether we get heart disease in the first place. High levels of stress, an insufficient amount of sleep, and diabetes are having an impact on heart disease.
The terms heart disease and cardiovascular disease are often used interchangeably however there is a difference. Heart disease is a general term for any disease of the heart including blood vessel diseases, such as coronary artery disease (atherosclerosis); arrhythmias and genetic heart defects. Cardiovascular disease is more specific and refers to conditions where there are blockages in the arteries (blood vessels) that supply oxygenated blood (to and from your heart and throughout your body. Coronary artery disease (CAD) is the most common type of heart disease in the United States.
Causes of Heart Disease
Smoking: People believe that smoking only affects their lungs but in reality, smoking harms nearly every organ in the body, including your heart, blood vessels, lungs, eyes, mouth, reproductive organs, bones, bladder, and digestive organs.
High blood pressure: Also known as hypertension. When your heart is working under increasing pressure it is s susceptible to heart failure, thickening of the heart muscle, coronary artery disease that can lead to a heart attack or stroke.
Diabetes/Obesity: If you have diabetes you are more likely to develop heart disease and at greater risk of having a heart attack or a stroke.
Both Type 1 and Type 2 diabetes are risk factors for heart disease. However, here we are focusing on Type 2 diabetes.
Type 2 Diabetes affects the way your body metabolizes sugar (glucose). The high blood glucose levels can damage the blood vessels and the nerves that control your heart and blood vessels. The longer you have diabetes, the higher the chances that you will develop heart disease.
Obesity causes increased levels of fatty acids and inflammation, leading to insulin resistance, which in turn can lead to type 2 diabetes.
High cholesterol: Your liver makes the cholesterol, a fat-like substance, that your body needs for certain functions like new cells, vitamin D and hormone production. When levels get too high, the fatty deposits (called plaque) can build up in the blood vessel walls; a condition known as atherosclerosis. Over time the plaque hardens and narrows your arteries limiting the flow of oxygen-rich blood to your organs and other parts of your body and can cause a stroke or heart attack.
It’s not unheard of for women to learn that they have cardiovascular disease when they are in the hospital having a heart attack. For men, the classic symptom is chest pain however the symptoms are often very different for men than they are women.
Symptoms Women May Experience:
Shortness of Breath
Pain in the neck, jaw, throat, upper abdomen or back
Pain, numbness, weakness, or coldness in your legs or arms if the blood vessels in those parts of your body are narrowed
Chest pain, chest tightness, chest pressure, and angina
What You Can do to Lower Your Risk
Have your blood pressure checked regularly?
Have your cholesterol and triglycerides tested
Make healthy food choices (link to eat real food page)
Manage stress levels by finding healthy ways to cope with stress.
Breast Cancer
No one is ever prepared to hear the words you have cancer especially when you think you’re living a healthy lifestyle. The fact is that is the United States 1-3 women will get some form of cancer in their lifetime.
Breast cancer is the most common cancer among women though statistically, your chance of getting breast cancer is relatively low, 13% or 1 out of eight women. The exact cause for someone to get breast cancer may be unclear but obesity, heavy alcohol use, and family history are strong risk factors.
Like many cancers, the risk does increase with age. Additionally, women who have inherited mutations in their BRCA1 and BRCA2 genes have a high risk of developing breast.
Awareness, education, and prevention are your best protection.
It seems we all know someone who has been diagnosed with breast cancer and some of them are younger than you would expect. There is an increase in the number of breast cancer diagnoses which is believed to be because the cancer is found earlier through screening and increased awareness.
What is Breast Cancer?
Cancer is a group of diseases caused when the DNA in breast cells mutate or change in the body and spread out of control. In general, most breast cancer originates in the lining of the milk ducts and can spread to nodes and to other organs.
For most women, it’s not uncommon at some point in their lifetime to find a breast lump. Technically referred to as a tumor it’s important to understand that not all tumors are cancerous and Most breast lumps – 80% of those biopsied are non-cancerous. Although most breast lumps are non-threatening it is important to have each one checked by your health care provider.
Breast Cancer Symptoms
The most common symptom of breast cancer is a lump, mass, change in the feel or position of the breast. Other symptoms include:
- Swelling, redness, or inflammation.
- Nipple discharge
- Pain in the breast.
- Itchy or irritated breasts
- Changes in color
- Peeling or flaky skin
There are other factors Other than may increase a woman’s risk for developing breast cancer. Several of them are associated with lifestyle, which means you can make changes to reduce your risk. Other factors include:
Other Female Cancers
Most women are aware of the risks of breast cancer but may not be cognizant of other gynecological cancers that affect may affect us. The risks for these cancers may be lower but that doesn’t mean that they don’t occur. We’ve included l information to read through and you on these areas of
Osteoporosis
The simple fact that you are a woman puts you are risk of developing osteoporosis. Osteoporosis literally means porous bone, is a disease in which the density and quality are diminished essentially weakening your bones and allowing them to easily break conversation
Eighty percent of those affected by osteoporosis are women which makes it one of the leading health concerns. The numbers are alarming! One out of two, that’s every other woman over age 50 will break a bone due to osteoporosis.
Why is osteoporosis so prevalent in women? In general, women tend to have smaller, thinner bones than men do.
Estrogen is essential to female bone health because it promotes the activity of osteoblasts, the cells that produce bone. Estrogen decreases sharply when we reach menopause. The fact that menopause begins to affect most women between the ages of 45-55 is also a good indicator.
Other factors include age, alcohol, certain prescriptions, genetics, lack of exercise, low body mass, smoking, and the use of steroids.
Good lifestyle habits can help you protect your bones and decrease your chance of getting osteoporosis. Eating Real Food is always the best choice for overall health and recent studies show that foods like olive oil, soybeans, blueberries, and those rich in omega-3s, like fish oil and flaxseed oil may also have bone boosting benefits. Additionally, foods that are rich in calcium, vitamin D, and other nutrients that are equally as important and offer overall health benefits making them excellent choices to add to your diet.
5 Things You Can Do to Build Healthy Bones
- Eat your veggies: A diet high in vegetables has been shown to help create healthy bones. Veggies provide a variety of vitamins and minerals that are good for your overall health, too!
- Resistance training: Exercises using light weights and weight-bearing exercises that force you to work against gravity like walking, hiking, jogging, climbing stairs, are beneficial for increasing muscle mass
3. Eat adequate protein
50% of bone is made of protein so eating an adequate amount is crucial for avoiding osteoporosis. Eating too little or much protein is problematic so in this case, you are looking for levels at that is “just right”. Low protein intake can decrease calcium absorption and too much may leach calcium from your bones to offset any increase in acidity. Calculate the amount that’s right for you.
4. Eat calcium-rich foods: calcium in the most abundant mineral in your bones so it goes without saying that it is essential to get the 1000 mg recommended daily intake (RDI), 1200 mg for women over 50.
5. Get your Vitamin D & K: Vitamin D plays several roles in bone health, including helping your body absorb calcium. However, it is estimated that 42% of the US population is vitamin D deficient. If you are unable to get a sufficient amount with sun exposure and food high in vitamin D supplementation may be beneficial. Vitamin K supports bone health by modifying the protein osteocalcin, which aids in bone formation by enables it to bind to minerals in bones and helps prevent the loss of calcium.
Typically, osteoporosis is asymptomatic in the early stages of bone loss. Once your bones have been weakened by osteoporosis you may experience:
- A stooped posture
- Loss of height over time
- A bone that breaks much more easily than expected
- Back pain, caused by a fractured or collapsed vertebra
Early detection is your best protection. Using and an X-ray or ultrasound diagnostic your health care provider can measure bone density. With this knowledge together with your medical professional, you can create a healthcare plan that works for you include dietary supplements, healthy lifestyle choices, or prescription medication.