Women's Health & Wellness
Women have been bombarded for many years with programs educating them to the need for regular check-ups, including PAP tests for cervical cancer, mammograms or other tests for early detection of breast cancer, and in more recent years bone density testing for early diagnosis of osteoporosis and bone loss.
Statistics are now showing that even though significant progress has been made in treatment and prevention of these "female ailments", increasing numbers of women now also die annually from lung cancer, colon cancer, and heart disease, as well as the complications of diabetes. Is women's health a sinking ship or is help on the horizon?
Yes, there is hope and nutrition is proving to be one of the most promising aspects of the good health equation. The editors of the Harvard Health Letter mentioned in the October 2000 issue that study after study show that eating whole fruits and vegetables (recommended number of daily servings is 5, the average American eats only 3) may protect you against heart disease and cancer.
Also, those who ate more than 9 servings per day had a 30 percent reduction in risk of stroke. There is also a reduction in blood pressure and in obesity among those eating diets high in fruits and veggies. The incidence of diabetes in adults increased 6% in 1999, correlating with a similar increase in obesity. Your mother is right as usual, America, you need better diets and more exercise.
What about vitamin and nutritional supplements ? There are a gazillion products out there, many labeled "for women". How do you know what to take ? Ask your pharmacist for some professional advice. Many health professionals advocate daily supplementation with a basic vitamin and mineral combination, simply because of the fast-food lifestyles many of us lead and the lack of nutrients in our food, much of which has been inadequately prepared. Many pre-menopausal "women's" supplements will also contain increased amounts of iron due to menstrual loss of this element. Some will also contain added levels of calcium (to prevent osteoporosis). In addition, you may also supplement calcium to minimize the PMS symptoms of mood swings, bloating, food cravings, and pain, up to 1200 mg daily of elemental calcium, along with at least 360 mg of elemental magnesium and up to 100 mg of Vitamin B-6. It is important to note that the daily total of Vitamin B-6 should not exceed 100 mg, because of the possibility of peripheral nerve damage (very significant if the patient is diabetic).
Vitamin E may also be supplemented in those suffering from PMS, with a dose of 400 IU daily possibly providing relief from breast tenderness, anxiety, food cravings, and depression. Other anti-oxidants which are commonly found in women's supplements include Vitamin C, beta-carotene and selenium. In addition to the beneficial PMS effects of the anti-oxidants, it is generally accepted that these nutrients also promote cardiovascular health.
What about herbs and natural products ? Chasteberry seems to be the herbal product with the most evidence of efficacy, relieving irritability, mood swings, anger, headaches, and breast fullness due to PMS, taking as long as 4 to 12 weeks for noticeable benefit. Ginkgo is sometimes used to relieve PMS fluid retention, breast tenderness, pelvic pain and swelling, and swollen hands and feet.
A number of women's products will also contain evening primrose oil, black cohosh, red clover, and soy. These products may be helpful for menopausal symptoms but there is not strong evidence that they are effective in treating PMS, so our advice, as always, is to ask your pharmacist if you are unsure which product to use.
Dr. Julian Whitaker, in his Health and Healing newsletter offers these words of wisdom: "Eat a healthy diet, low in sodium and saturated fats, and high in fiber and potassium-rich foods. You should also drink copious amounts of clean water. .....Build your own exercise program and stick to it. Exercise helps normalize blood pressure, stabilize blood glucose levels, improve your heart's electrical activity."
Quote of the Month
"Women can do everything: men can do the rest."
- a Russian Proverb
