SoCal Nutrition and Welness Blog - Women's Health

Build Strong Bones!

nospam@example.com (Janice Dada) — Tue, 01 Nov 2011 06:34:14 +0000

1 in 5 women will eventually suffer from Osteoporosis. Over time the body loses it's ability to replace bone, causing bones to become weak and brittle. While osteoporosis can be genetic, there are a number of dietary and lifestyle factors that can effect the rate of bone loss. Here's what can help:

30 minutes of exercise each day. Be sure to include weight-bearing exercise to help stimulate the body to make new bone. Weight bearing exercise includes aerobics, climbing stairs, dancing, jogging, running, tai chi, or yoga.
Consume plenty of calcium and vitamin D. Calcium deficiency may cause your body to break down bone, increasing bone loss, in order to obtain this necessary nutrient. Vitamin D affects calcium's ability to travel throughout the body.
To obtain more calcium, try eating low-fat or fat-free dairy products, calcium fortified juices and soy products. Just 3 servings of dairy daily will help you meet the daily 1000 - 1200 mg calcium requirement.
Getting enough Vitamin D is easy; just sit outside for 10-20 minutes each day! However, if you are deficient in vitamin D your needs will be much higher. See this blog post on vitamin D for more for more information on this crucial nutrient.
Avoid alcohol, soda and smoking. All of these have been linked to increased bone loss and bone brittleness.

Worried you might be at risk for osteoporosis? Doctors can easily test bone density and potential risk by measuring a small part of one or more bones via x-ray (DEXA scan). Early detection allows for time to slow down the effects of bone loss.

Blog Post Written by: Marguerite Jones, Cal State Fullerton, Health Science Intern

October is Breast Cancer Awareness Month

nospam@example.com (Janice Dada) — Wed, 26 Oct 2011 22:02:13 +0000

Nutrition and the Fight for the Cure

There is no miracle food, treatment, or supplement on the market that will prevent cancer. However, regular exercise combined with a healthy diet low in fats and high in vegetables and fiber is suggested to reduce the risk of breast cancer. Healthy eating boosts the immune system, helps control side effects from cancer treatments and even aids in the treatments' effectiveness. Here is what we know to be beneficial for breast cancer prevention:

Maintain a healthy body weight. In addition to aiding in breast cancer prevention, research has shown that women with breast cancer who maintain a healthy body weight have a better chance of survival.
Eat 5 or more cups of fruits and vegetables a day. Fruits and vegetables provide essential nutrients and phytochemicals which protect the body from cancer-causing free radicals.
Limit your fat intake to less than 30% of your total daily calorie intake. Choose heart healthy fats such as olive oil, canola oil, and avocado when consuming fat.
Consume foods high in omega-3 fatty acids. Good sources of omega-3 include fatty fish such as salmon, walnuts, canola oil, and flaxseed.
Avoid trans fats and limit red meats and smoked foods.
Eat a balanced diet including whole grains, nuts and beans. Make an appointment with a Registered Dietitian to find out what a healthy diet looks like for you.
Stay active. This will help in maintaining proper body weight and a strong immune system.

Blog Post Written by: Marguerite Jones, Cal State Fullerton Health Science Intern

Do you have PCOS?

nospam@example.com (Janice Dada) — Fri, 25 Mar 2011 06:06:10 +0000

PCOS, or Polycystic Ovary Syndrome, is an endocrine disorder that affects 5-10% of women of reproductive age. It is characterized by high levels of androgens (male hormones) and insulin resistance. The hormonal imbalance causes tiny cysts to surround the ovaries like a string of pearls. Other symptoms include excessive hair growth on the face and body (hirsutism), hair loss from the head (alopecia), acne, and irregular, absent, or heavy menstrual periods. Due to insulin resistance, women with PCOS typically experience weight gain in the abdominal area, have a difficult time losing weight, intense carbohydrate cravings, and episodes of hypoglycemia (low blood sugar). PCOS can make it difficult to become pregnant and the condition is often recognized for the first time when a couple is having trouble conceiving.

Signs you may have PCOS:

• Family history of PCOS, especially mother, sister, or grandmother
• Waist circumference over 35 inches
• Difficulties losing weight despite dietary and lifestyle changes
• Heavy, irregular, or absent periods
• Intensive carbohydrate cravings even after eating meals
• Episodes of low blood sugar (will cause you to feel lightheaded, irritable, shaky, hungry, nauseous)
• Problems with excessive hair growth on face or hair loss from the head
• Dirty looking or velvety patches of skin on some parts of your body

If you think you may have PCOS, schedule an appointment with your healthcare provider (family doctor, gynecologist, or endocrinologist). They will need to run some laboratory work and possibly perform a pelvic ultrasound. If you are diagnosed with PCOS, a Registered Dietitian can assist you in managing your diet to help you control carbohydrate cravings and lose weight (if necessary). Unfortunately, many women are misdiagnosed, so in many cases a dietitian may be the first health care professional to recognize the problem!

For more information, contact Janice Dada at janice@socalnw.com or visit Angela Grassi's PCOS Nutrition Center.