How To Encourage Reproductive Health In Women

Encouraging reproductive health in women is a complex endeavor. On the surface, it requires education and outreach initiatives for young girls and women. It also includes the invaluable aspect of engagement from health care providers regarding women's reproductive health care needs.

 

These initiatives would inform them about their reproductive needs and encourage them to explore their reproductive care and health maintenance options. However, these simple efforts often become mired in politics, familial, social, religious traditions and funding battles.

What is “Reproductive Health”? 

 

According to the World Health Organization (WHO), reproductive health is a condition by virtue of which individuals can enjoy a responsible, satisfying, safe sex life, in which they have the ability to reproduce as well as the freedom to decide if, when and how frequently to reproduce. 

 

The purpose of this article is to identify the elements of reproductive health education and care women in general need to know. 

 

Nutrition

 

The nutritional needs of women change significantly, as they progress through their lifecycle. This is largely due to their monthly cycles and the nutritional requirements of pregnancy, childbirth, and breastfeeding. It is important for women maintain balanced diets to protect their reproductive health.

 

Calcium and Iron

 

Adolescent girls need significant amounts of iron and calcium. During this life phase, they start their menses and are still growing. Getting the appropriate amounts of iron and calcium allows their developing bodies to build strong skeletal and metabolic foundations before entering their childbearing years.

 

Iron and Folic Acid

 

Women have special nutritional requirements related to their monthly cycle. The extended blood loss may cause many women to become anemic, significantly iron deficient. Before and during their period, women need to increase their intake of iron rich foods.

 

Iron also plays a significant role in the reproductive health of women who want to become pregnant as well as pregnant women along with folic acid. Pregnant women are also at risk for anemia, because a growing fetus draws on its mother's nutritional stores to supply its needs. Folic acid protects the fetus by preventing neural tube defects like spinal bifida. Women in their reproductive years need to maintain optimal levels of these nutrients. This includes women without plans to become pregnant. According to WebMD.com, more than half of U.S. pregnancies are unplanned.

 

Calcium and Vitamin D 

 

As women enter menopause and the bone protecting benefits of higher estrogen levels wane, they need more calcium and Vitamin D in their diet. These two nutrients protect bone density. 

 

If the amount of calcium and Vitamin D available in the system does not adequately meet the body's metabolic needs, it will be taken from the bones. This is why menopausal and postmenopausal women are at risk for developing osteoporosis. 

 

Hormonal Balance

 

Women experience regular hormonal fluctuations beginning with adolescence and continuing through menopause. Some women experience periodic as well as chronic hormonal imbalance. Hormonal imbalances can cause weight gain, acne, fatigue, depression, headaches, irritability, pre-menstrual syndrome (PMS), and other debilitating symptoms.

Women can establish dietary and lifestyle habits, which support hormonal balance:

 

• Cardio: Exercising at a moderate to vigorous intensity level for 30 minutes at least 5 times per week. 
• Strength training: lifting weights and/or performing calisthenics, which exercise all of the major large muscle groups at least twice a week.
• Get adequate sleep at least 7 to 8 hours per night.
• Maintain a healthy weight.
• Manage stress levels and keep them low

 

Well Woman Exams

 

Around age 16, young women should have their first annual well woman exam. The exam is typically performed by an obstetrician/gynecologist (OB/GYN). They complete a pelvic exam, a breast exam, and a pap smear (a test that checks secretions taken from the cervix for abnormalities). The purpose of the exam is to check a woman's general health status and check the reproductive organs for abnormalities like fibroids or cancer.

 

Dental Care

 

Since gum disease is associated with pregnancy complications, experts recommend that women who are planning to conceive in the immediate future get a dental checkup to be sure the teeth and gums are ready for pregnancy.

 

Prenatal Vitamins

 

Taking a prenatal vitamin in the months leading up to planned conception can help prevent serious birth defects, morning sickness and preterm delivery, ask your doctor.

 

Choosing Appropriate Birth Control

 

Women should also educate themselves and research appropriate birth control methods as these choices can make a difference when one does decide to conceive, as in the case with hormonal contraceptives that block ovulation, which can take some time to resume. These include the patch or the ring.

 

Depo-Provera requires long term planning, as could take six months to a year for ovulation to resume after one stops taking the shots, so be sure to ask your doctor. 

 

Final Thoughts

 

Women's reproductive health is important for their well-being and the well-being of any children they might carry. A healthy diet, good fitness habits, and regular check-ups support women's effort to achieve and maintain a healthy reproductive system. 

 

Every woman needs to educate herself about the specifics of reproductive health and feel comfortable discussing their needs with health care professionals that they trust.

 

The Quest For Ultimate Health And Wellness And How To Begin

The journey to attain ultimate health and wellness begins with building a lifestyle which supports them. A health and wellness oriented lifestyle is built by making healthy habits and choices part of your daily routines.You do not need to completely overhaul your entire life all at once. These changes can be made gradually.

 

Physical Fitness

 

The United States Department of Health and Human Services published the first Physical Activity Guidelines for Americans in 2008. It recommends 30 minutes of moderate aerobic activity daily or a minimum of 2 hours and 30 minutes per week for adults ages 18 to 64 years. Strength training for all of the major body parts,legs, hips, arms, shoulders, abdomen, back and chest is recommended at least twice a week. 

 

If you are not already physically active, incorporating fitness activities into your life does not need to pose a major challenge. A wide range of physical activities meet the guidelines. Examples of moderate physical activity include dancing, brisk walking, bicycle riding and more. 

 

Keep in mind, 30 minutes of moderate activity provides the minimum required to gain health benefits.  More vigorous activities, jumping rope, rock climbing and swimming provide even greater health benefits. Extending the amount of time spent doing any physical activity also increases health benefits. 

 

To successfully integrate physical fitness activities into your life, make them part of your daily schedule. Set aside time in your daily planner and add a reminder to the event on your phone or watch. The most important things you can do are show up for the activity and  perform some level of physical activity. Even if it does not equal the full 30 minutes, you’re still building the habit of physical activity. 

 

Keys to Success: 

 

• Start with an activity you will enjoy.
• If you are a social person, join an exercise group or workout with friends.
• Remember every little bit counts. If you exercise for 20 minutes twice a day or in 10 minute increments throughout the day, you can meet the requirement of 2 hours and 30 minutes per week around your schedule. 
• Block out your exercise time on your calendar. 

 

Diet

 

Along with physical fitness, ultimate health and wellness hinges on a healthy and balanced diet. People who eat well experience a variety of health benefits, better weight maintenance, lower chances of developing diabetes or heart disease and lower instances of illness. As recommended by the 2010 issue of Dietary Guidelines for Americans, a healthy diet includes significant amounts of fruits, vegetables, low-fat dairy, lean proteins and unrefined grains. The recommendations also suggest lowering sodium, added sugar, trans fat, saturated fat and cholesterol in the diet. 

 

Before you look to cut things from your diet, work on adding healthy choices to your meals and snacks. Take a proactive positive approach as you make changes to what you eat. Drink a non-carbonated beverage instead of a pop or soda; you can choose unsweetened herbal tea which still provides flavor, lemon water or plain water. Select brown rice instead of white rice with your meals. Just as with exercise, small changes add up to a complete transition to a more healthful lifestyle.

 

Keys to Success:

 

• Choose one or two small changes to incorporate into your diet each month. 
• Experiment. Eating healthy needs to be enjoyable for you to make it a part of your lifestyle. Try foods and a variety of ways to prepare them and enjoy the ones you like. 
• Make sure to keep your daily menu varied so you don’t get bored with your food choices and go off track. 

 

Mind-Body Connection 

 

Our emotional state can affect our food choices, our level of physical activity and our ability to maintain positive social engagement. Foods high in sugar and fat satisfy the pleasure and reward centers in our brains. If we are stressed or unhappy, many of us reach for rich foods to make ourselves feel better. Sometimes this is a conscious decision; many times it is not. Also, feeling angry, unhappy or depressed saps energy, making it more difficult to exercise or pursue some other physical activity; we just don’t feel like it. 

 

There are many ways to combat this cycle. Physical activities like yoga, pilates, tai chi and many others expressly cultivate a healthy mind-body connection for practitioners. Each of these activities use movement tied to breath awareness to focus and calm the mind and the nervous system. 

 

Yoga includes breathing exercises and meditation as well. These activities build fitness and relieve stress. Some mind-body activities, breathing exercises, visualization and meditation, do not involve whole body movement; they focus on channeling mental activity and relieving stress.

 

It is important to keep the body healthy and the mind in a state of equilibrium to experience a sense of well-being. Equilibrium does not mean you become an automaton. It simply means you do not experience unrealistic highs or debilitating lows (depression). Being even tempered makes it easier to deal with stress, adapt to change and maintain a healthy lifestyle. 

 

Keys to Success: 

 

• Choose a mind-body activity to include in your schedule which suits your lifestyle and temperament.
• Practice it consistently for the best results. 

 

Make It A Habit

 

It takes 21 to 30 days of consistent application to make a simple action a habit. More complex accomplishments like establishing an exercise routine, daily meditation and dietary changes can take significantly longer. 

 

The rate of accomplishment for more complex changes can be highly variable; do not end your quest for ultimate health and wellness if you are not seeing immediate results. The key to changing established habits and acquiring new ones is consistency and persistence. You can reach your goal!

 

Boost Your Workouts and Nutrition With Protein Powder Smoothies

One of the most important aspects of living a healthy lifestyle is diet. Sound nutrition can truly make such a difference in your daily energy levels, disease prevention, health, and improving the results of your hard work in exercise.

 

Protein, along with carbohydrates and fat is what is known as a "macronutrient," this simply means the body needs large amounts of it as compared to micronutrients, which include, vitamins and minerals and are needed in lesser quantities. 

 

In contrast to micronutrients, the body doesn’t store protein to draw on when it needs it, so it should be an important part of your daily diet. 

The Power of Protein

 

• Protein is an essential component of every cell in the body.
• The nails and hair are made mostly from it.
• The body uses protein for vital internal functions, such as, to repair and build tissue. 
• It is the building block of bones, cartilage, skin, blood and muscles.
• Protein also makes hormones, enzymes and other vital chemicals in the body. 

 

Benefits Of Protein For Workouts

 

Along with the vital benefits of protein mentioned before, ingesting protein after a workout, especially after doing strength and muscle work is one of the most important times to get protein into the body. 

 

This is because it will go to the muscles where it can begin the healing and recovery of the "micro tears," which, are small tears in muscle tissue caused by intense contractions of lifting weights. 

 

The key to supplying and nourishing the body with protein is to choose the right forms. 

 

When it comes to eating animal protein for example, it is best to choose lean varieties most of the time, such as, chicken and turkey.  

 

And, then there is the highly efficient, convenient and fun protein powder and all that it can do to improve the efficiency of your workouts and nutritional stability.

 

Protein Powder Smoothies And Shakes

 

It is a fact that the best way to get the needed benefits of protein is through solid food, but, this is not always possible or convenient, as people are busy, and have hectic lives. Hitting your protein macronutrient goals day by day can be a really difficult task. This is how protein shakes can be of great use. 

 

By enjoying delicious protein powder smoothies you can enjoy what you’re consuming while reaching your goals. 

 

Because solid food takes more time to digest and to break down the protein and send it to the muscles, it can be best to take a protein shake immediately following a workout, since it will reach the muscle within 30 minutes of ingestion. Definitely, we can see the advantage to taking a protein shake in this instance. 

 

Protein, alike any other macro nutrient is essential to make sure that you get everything out of your workout. Being dehydrated before a workout can be detrimental to your performance and cause a significant lack in strength and focus.

 

Protein smoothies, as well as, water, are an excellent way to keep hydrated before a workout!

 

Unlike standard protein powder shakes (typically mixed with water or milk) protein powder smoothies not only provide essential protein to reach daily goals, but, they are also an excellent source of energy from the natural sugar within the fruits that you include. 

 

This means that with a single protein powder shake you can stay hydrated, reach your protein goals, enjoy a nice tasting drink, as well as, benefit from an increase in energy levels! 

What could be better?

 

Does The Brand Of Protein Powder Matter?

 

Some people think of protein powders as a “magic solution” to building muscle. This is not the case. Protein powder is simply a convenient way of consuming grams of protein. A gram of protein from a chicken breast is identical to a gram of protein from powders.

 

Make sure you read the label when purchasing your protein powders. Typically, a solid protein powder will contain 20 grams of protein for every 25 grams powder. Some cheap protein powders are full of sugary carbs and little protein content. Always choose all natural products without unnecessary added artificial ingredients.

 

4 Protein Powder Smoothie Recipes

 

1.    Banana-Oat Protein Smoothie

 

Bananas are essential sources of potassium that aids calcium absorption and protects the heart. This is the ideal drink before a strenuous workout - it will sustain your blood sugar and prevent muscle cramps. 

 

Ingredients:

 

1-2 scoops / 25-50 grams (depending on your protein goals) of protein powder

2 scoops / 50 grams of oats / Instant Oats 

1 & ½ half bananas

1 & 1/2 half cups of low or non-fat milk

 

2.    Blueberry Blast

 

With the various micro nutrients packed into blueberries it means that not only are you benefitting from all the pro’s already outlined but you are also becoming healthier all at the same time.

 

Ingredients:

 

1 cup vanilla almond milk (unsweetened)

1 frozen banana

1/2 cup blueberries

1 scoop protein powder (unflavored or vanilla flavor, but, watch the sugar content on the package)

 

3.    Tropical Breeze

 

With a range of healthy fruits the tropical breeze is a healthy nutrient and protein filled smoothie that will provide excellent results when consumed.

 

Ingredients:

 

1 cup vanilla almond milk (unsweetened)

1 cup pineapple

1 teaspoon fresh shredded coconut (no sugar added) or coconut milk

1/2 cup blueberries (get frozen when out of season)

1 scoop of protein powder (unflavored or vanilla flavored)

 

4.    Banana Bread Shake

 

Another excellent source of energy and potassium from the bananas along with the slow release energy from the oatmeal and bran flakes to keep you going throughout your workout and your entire day!

 

Ingredients:

 

1- 2 Scoops / 25-50 grams (depending on your protein goals) of protein powder

1 banana

½ cup of Oatmeal

3/4 cup bran flakes

1 bottle of water

Sweetener to add taste

 

Best Times To Drink Protein Smoothies?

 

Some people like to consume their smoothie in the morning. This can be a great idea if you generally don’t feel hungry in the mornings. A protein smoothie can provide a boost of energy to get you started for the day if you also feel tired.

 

Generally, a smoothie that is consumed pre-workout (before the workout) can generate the best results due to the high amount of natural sugar carbs and fast release energy that can increase performance during workouts. 

 

And, of course, a protein shake can be great after workouts to aid in muscle recovery. 

 

Prioritizing Your Work

 

One of the best ways to improve your productivity is to prioritize your work. But if you’re new to goal setting and time management, it can be tough to know how to do this.  Read on for tips on how to prioritize your work and get the most out of your time.

 

Brainstorm

 

The first thing you should do is make a list of everything that needs to get done. This includes tasks for clients, tasks for yourself, and other tasks that need to get done to further your work. Exhaust every piece of work you think you need to do.

 

Determine Time-Sensitivity

 

Some tasks need to be done urgently while other tasks aren’t as time-sensitive. Take the list you brainstormed and divide the tasks into two categories – urgent vs. not urgent. Urgent things are those that are related to deadlines.

 

Determine Importance

 

In addition to knowing what’s important time-wise, it’s also important to look at the importance of each task. A task is important if it supports the overall vision of your business and supports bigger goals and priorities.  

 

Some tasks are not as important, but need to get done. And you may even find there are tasks that aren’t really that important at all and can be deleted from the list. Rank both the urgent and not urgent lists by importance.

 

Know Your Limits

 

You can become overwhelmed if you give yourself an unrealistic number of tasks to complete. Be realistic about what you can accomplish in a given amount of time. Overloading your to do list can cause you to become paralyzed and get less done.

 

Set Time Limits for Tasks

 

If you tend to spend too much time on a task seeking perfection, you need to give yourself time limits so that you won’t focus on one thing for too long while neglecting other tasks. That may mean throwing some of your perfectionism out the window.

 

Set Deadlines

 

When you feel like you have all the time in the world to complete a project, you’re less likely to get it done in a reasonable amount of time. Set deadlines so that you can be motivated to finish in less time and get more done.

 

Allow Time for Personal Projects

 

Sometimes you’ll find there are things you want to do for your business that aren’t necessarily critical at the time.  Don’t forget to give yourself the time to work on projects you enjoy. When you feel fulfilled and happy, you’ll be more productive.

 

When you learn how to prioritize your work, you’ll know which tasks need to be done right away and which ones can wait. In the end you’ll get more done and you’ll feel better about the work that you do.

 

How to Be More Productive and Efficient

You hear all the time that you or your company needs to be more efficient. But, do you know how to accomplish that? Efficiency seems like a word that is thrown at as the end-all be-all answer to problems within an organization. Without a proper plan, the likely result will be confusion and chaos. The following tips can help you when you are given the initiative to be more efficient.

 

Time Management

 

If you and your team are not managing your time efficiently, you are going to find it hard to move the company forward. The team will constantly be missing deadlines and playing catch up. This makes the group look bad and causes undue stress on the team. The likely result will be high turnover at times when team members are needed the most.

 

Learning

 

Always be on the lookout for how to improve your job or your teams’ jobs. This often requires learning new skills. The more you learn, the easier it will be to find alternative methods that work better.

 

Organization

 

If your office environment is cluttered and there is no sense of organization, it can impact the productivity of the entire group. There are professionals who can assess your current situation and make recommendations on how to improve the environment. This can include such aspects as desk clutter, filing, and even ergonomic issues and proper placement of fixtures or furniture.

 

Automation

 

When you find ways to automate, this frees up your staff to work on more important tasks. Mundane tasks that eat away the time of your staff are the best candidates for automation. It is possible to go overboard with automation which can cause slowdowns when the automation processes fail. Try to determine the best tasks to automate without overdoing it.

 

Delegate

 

If you are micromanaging the work of your team, you won’t have time to handle your own tasks. Your team won’t respect the fact that you are doing tasks that they should be doing. You hired them for a reason. Let them get their jobs done. It’s okay for them to come to you when they get stuck. But you should guide them rather than simply doing everything for them.

 

Outsource

 

With corporate cutbacks, delegating may not be easy to accomplish. Companies are expecting their employees to do more with less. But managers still need to get their work done. In such cases, it may be worthwhile to consider outsourcing some of the tasks of your team. The benefits of outsourcing are that it does not increase the company’s headcount. 

 

How Productive People Think

 

If you want to become more productive, it helps to understand how productive people think. Even if this way of thinking doesn’t come naturally to you, you can adopt these principles and apply them to your own work life.

 

Priorities matter. People who are the most productive are clear about their priorities.  They know that some things are more important than others and they’re able to attack the most important things first.

 

If this isn’t your usual habit, start each day by making a list of tasks and placing them in order of priority. This will help you to get the most important things done first and even help you to eliminate tasks that really aren’t necessary.

 

Understanding priorities also makes it easy to delegate tasks and avoid things that might take away from reaching goals.

 

Plan for success. Productive people generally make a plan. They may schedule their next day at the end of the current work day. This makes it easy to jump right into work the next day without having to take time to decide what’s next on the list.

 

Eliminate time wasters. There are many things throughout the day that could threaten to take away from productivity. Productive people know how to put those time-wasters on the back burner and stick to the important work.

 

It could be social media, chatty coworkers, emails, text messages, phone calls, or reading online news that prevents you from getting business done. Set those things aside and schedule a specific time when you’ll allow yourself to participate in those things.

 

Take responsibility. People who are productive are happy to take responsibility for both their successes and their failures. Rather than looking to point the finger at someone else, they make sure to stay accountable for their work.

 

Learn from mistakes. When you’re working to be more productive, it helps to understand that mistakes are learning tools. Productive people are aware that they will make mistakes but they look to learn from them instead of letting mistakes throw them off course or cause them to quit.

 

Efficient tools. Productive people also know it’s important to have the right tools to do the job. That means having a high-quality computer, the proper software and even the right desk setup. When you have what you need in your workspace, it helps you to get more done.

 

Think about your own productivity levels. Where can you make changes in your mindset to become more productive? Small changes can lead to big results.