Important Health Screenings For Women Over 40

The female body is an amazing machine. Strong, durable, soft, and beautiful, this vessel is unlike any other. As women age, their bodies can change in significant ways and as time goes by there is the potential for much to go wrong, and for certain health conditions to develop.

 

Due to this, it is important that all women get certain health screenings and at particular times.  For women 40 and over, there are tests both appropriate and extremely important that need to be taken to ensure you maintain your optimal health and wellness. 

 

Take charge of your life and your health by running through this checklist of important health screenings. 

 

Why Health Screenings Are Important

 

Health screenings are put in place to help doctors check for diseases and conditions that can crop up as you age. 

 

The aging process is one of the main catalysts for the development of illness because the immune and other bodily systems are slowing down. Though your body may be physically slowing down, your life certainly isn’t. Don’t get blindsided by a serious diagnosis or a life-altering condition by staying on top of important health screenings for women 40 and over. 

 

One of the most important reasons for the existence of these screenings is that early detection often saves women’s lives. One of the best examples of this is breast cancer. 

 

The American Cancer Society cites this data from the National Cancer Institute’s SEER database as to the 5 year relative survival rate of breast cancer patients in various stages of cancer. Stage 0 is early onset, and it graduates up to the most sever stage, which is, stage IV. 

 

Stage 0 - 100%

Stage I - 100%

Stage II - 93%

Stage III -72%

Stage IV - 22%

 

As you can see, survival rates get lower and lower as stages progress. This is the key to early detection, and does ensure a much higher success rate for various treatment methods.

 

According to the National Breast Cancer Foundation, Stage 0 breast cancer, medically termed ductal carcinoma in situ (DCIS) is a non-invasive cancer that is characterized by abnormal cells that have grown in the lining of the breast milk duct. In Stage 0, the cancer cells have not yet spread to the surrounding breast tissue, and is considered to be very treatable. And this is where early screenings come into play because if not detected, and therefore treated early on, the cancer will spread to the surrounding tissue and result in the development of cancer into the more dangerous stages.

 

Necessary Screenings

 

Ø  Mammogram: A mammogram is performed to check the breasts for cancer. This procedure usually begins at age 40 and is performed every one to two years. If a woman has certain risk factors, such as, family history, mammograms may need to be performed more often. 

Speak with your doctor about how often this procedure must be done and make an appointment as soon as possible. Women who neglect to get this screening may increase their risk of developing cancer or other problems and can miss out on all the benefits of early detection. It is better to be safe than sorry, so contact your doctor today.

 

Ø  Clinical Breast Exam: Complementary to a mammogram, a clinic breast exam is an extra precaution performed by a nurse, nurse practitioner, physician assistant or doctor. Though mammograms are quite effective, most women should use both exams to ensure optimal safety and assurance. 

Women usually begin receiving this exam at age 20 and it is repeated every one to three years for women between 20 and 40 years of age. This test may be able to detect lumps and other signs of breast cancer. This same exam can be used at home by women to check for lumps or changes in breasts, and is referred to as a breast self-exam. 

 

Ø  Pap Smear and Pelvic Exam: This exam checks for cervical cancer and usually begins at age 21 for most women, especially if they are sexually active. This procedure is meant to detect any signs of cervical cancer so that doctors can treat or possibly prevent the disease from developing. This procedure should be performed every three years unless recommended otherwise by your doctor. 

 

Ø  Colonoscopy: This procedure is absolutely necessary for women over 40. The starting age is usually 50 unless otherwise specified by your healthcare provider. This screening involves the insertions of a long, flexible instrument into the rectum in order to view the inside of the colon. It may sound uncomfortable, but, this test is necessary for detecting signs of colon cancer such as polyps and other growths. Unless there are certain risk factors in place, this test is only needed once every 10 years. 

For a complete list of women’s health screening tests, speak with your doctor. Some women may require more tests than others while others may need less. It all depends on you as an individual and your medical and genetic health history.

 

Remember that as a woman, you have the responsibility to take care of your body and your life. Don’t let health problems sneak up on you by being underprepared. 

 

Stay on top of your medical care, and speak with your doctor, ask questions and remain in tune with your body to ensure your good health. 

 

What Is Whey Protein and Its Health Benefits?

Whether you’re an athlete, bodybuilder, fitness enthusiast, or simply someone looking to get more protein in their diet, you should consider trying whey protein. This supplement is widely regarded as a protein staple because it helps with lean muscle growth, muscle recovery, and overall health and wellness. 

 

To understand this protein and how it helps your body and wellbeing, please keep reading this comprehensive guide to learn everything you need to know including the various benefits it offers. 

What Is Protein?

 

Protein is a macronutrient, like fat and carbohydrates that is used in every single cell of the body. Hair and nails are mostly made of protein and the body uses it to build and repair tissues. Protein is also used to make hormones, enzymes, and other body chemicals. 

 

Protein is an essential building block of muscles, bones, skin, cartilage, and blood. Unlike fat and carbohydrates, the body does not store protein to maintain an available reservoir, so it can only be obtained from food.  

 

What is Whey Protein?

 

To understand what whey protein is we must first unpack the meaning of “whey.” Whey is a term that describes milk serum, or the liquid by-product that is created when milk is curdling. In animal milk, whey protein makes up nearly 20% of the protein content while the rest is roughly casein fractions. 

 

In fact, whey proteins actually come in a variety of fractions like globulins, albumins, and more. However, for the purposes of this article, whey protein will simply refer to the whole variety of specific fractions that are found in cow’s milk. 

 

Whey protein is also a complete protein source, which simply means that it provides all 9 essential amino acids, which are, in essence, the complete building blocks of life. 

 

How Whey Protein is Made

 

Whey protein can be produced from whey through a variety of different membrane filtration methods depending upon the desired protein content. Some filtration methods include microfiltration and ultrafiltration. Once done, the whey protein is spray dried in give it the desired powdered consistency. 

 

Benefits of Whey Protein and Why You Should Add It To Your Diet

 

Protein is one of the key ingredients in muscle growth, development, and wellness. On the smallest scale, proteins are built up of amino acids which are needed for the construction of various bodily systems and tissues as well as other physiological functions. These include neurotransmission, brain metabolism, immune system function and strength, cardiovascular function, and energy production. Due to these dynamic building blocks, proteins then are the important for building and maintaining strong muscles.

 

There are a number of benefits from consuming whey protein that are all directly linked to the biological roles and properties of essential amino acids. Due to its high amount of L-leucine, whey protein is an important part of muscle protein production and other functions. 

The following are some of the whey protein’s main benefits:

 

• It can provide anti-catabolic properties during extended periods of aerobic activities
• It is quickly and easily absorbed and digested
• It boosts insulin sensitivity which can in turn boost metabolism and result in weight loss
• Improves and enhances the immune system (especially for physically active individuals)
• Helps maintain muscle mass/prevent muscular loss as a result of aging

 

Whey protein can be found as a powdered supplement but it is also present in some dairy foods. These include: 

 

• Yogurt
• Bread, crackers, cookies (other baked goods that use whey in production)
• Ricotta Cheese
• Cottage Cheese
• Dairy Butters and Creams
• Animal Milk (goat and cow)

 

The best way to find out if a certain food naturally contains whey protein is to read the label! If you do not want to purchase powders or other whey protein supplements, you can easily add these foods to your everyday diet. It is important to remember, however, that too much dairy can result in some gastrointestinal problems (bloating, constipation, etc.), so remember to eat these foods in moderation. 

 

Now That You Know…

 

Now that you have a basic understanding of what whey protein is and why it’s good for you, you may be motivated to add it to your diet. In addition to this power-protein, you may want to begin exercising and practicing other methods of self-care that can help bring your body and health into a new realm of well-being.

 

By combining the consumption of whey protein with proper eating habits, regular exercise, and getting enough sleep, you could begin to see the lean, healthy body you’ve always dreamed of forming in no time. 

 

Healthy Weight Management Tips For Seniors

Obesity is a major epidemic in the Unites States and in other countries around the world. 

 

In fact, 1/3 of US adults and 18% of kids and adolescents are obese and at risk for serious health complications, such as, Type 2 diabetes, joint problems, heart disease and can lead to premature death. 

 

In addition to the serious health consequences, obesity has a substantial economic impact that affects the country as a whole. The estimated annual health care costs of obesity-related conditions were $190.2 billion in 2010, this equates to almost 21% of all annual medical spending in the United States, and the numbers only continue to rise year after year.

 

Like anyone else, the senior and aging population needs to address healthy weight management and to be aware how weight gain can cause problems for their health. But, seniors can be even more vulnerable because as we age our metabolism slows and weight gain becomes that much more of an issue.

 

Loss Of Lean Muscle Mass

 

Have you ever watched a teenager inhale food like breaths of air and not gain an ounce? A lot of this is due to a higher metabolic rate in our younger years. 

 

Did you know that as we age, our metabolism begins to slow down? 

 

While genetics help determine our overall metabolic performance, having sufficient amounts of lean muscle mass greatly determines metabolism as well because muscle burns more calories per hour than fat, and this means that those who have lean and muscular bodies are able to burn more, even when they are at rest.

 

Our overall muscle mass decreases as we age, and this slows metabolism by about 2% to 8% per decade. This can be counteracted by performing simple strength training exercises with the use of free weights or weight machines. 

 

Ideally strength training should take place early in life, but especially as we head into our 40s and 50s, because when you maintain lean muscle mass, metabolism is not likely to decrease as much as you age.

 

Seniors, especially, are more likely to gain weight as their metabolism slows down, which, can lead to obesity and the serious health concerns related to it. 

 

Weight Gain

 

Lack of activity is the number one cause of weight gain even when we continue to eat as we have our whole lives because of the decrease in metabolism. As our metabolism decreases so does our bodies’ ability to burn calories. If we keep eating the same amount of food our bodies will start to turn the excess calories into fat. The more over weight we get the less active we become. This in turn leads to more weight gain.

 

Weight Management For Seniors

 

The Solution

 

The solution to reversing and preventing obesity is a combination of diet and exercise. A good diet will cut the number calories that you are taking in, while exercise will burn off calories that you eat. Each one will get rid of some of the excess calories. Together they will get rid of a significant amount of calories. 

Finding a balance between diet and exercise is the best way to get rid of unwanted weight. 

 

The basic formula is “calories in and calories out” or burn more than you take in.

 

Diet

 

To lose weight we also need to change how we eat. As we get older, our bodies start to secrete lesser digestive enzymes. This changes how our bodies breakdown and absorb nutrients.

 

• Avoid foods that are high in sugar and fat. Fat contains more calories and can lead to high LDL (bad) cholesterol.
• Eat small portions of food more often. The body really only needs about 300-400 calories in one sitting. Any more than that is turned into fat stores. Eating smaller portions will help with weight loss.
• Eat more plant-based foods, like fruits and vegetables. Fruits and vegetables are low in calories and high in vitamins and minerals that the body needs, which, makes them quality calorie foods.
• Eat more fiber. Fiber is filling and low in calories. Fiber also aids in digestion. Kale is a super plant food filled with fiber and other essential nutrients. It is very filling and can be eaten raw or slightly sautéed. There are many great plant foods that are filled with fiber, including, broccoli that can be a great weapon in the weight loss arsenal.
• Drink more water. Many times, thirst feels like hunger, and instead of drinking we eat. Also, drinking icy cold water helps to burn more calories as the body needs to warm it as it passes through. 

 

Exercise

 

Exercise can help you to lose weight by increasing your muscle mass and speeding up your metabolism. 

 

There are many other practical benefits to being active aside from weight loss and building lean muscle mass. Some of these include, increased stamina, endurance, balance, vitality and agility, all of which are helpful in the senior years. 

 

The best exercises for weight loss are aerobic workouts and resistance training. 

 

Aerobic Exercise

 

An aerobic workout exercises the heart and the cardiovascular system. When our heart beats faster the body burns more calories. The longer you keep your heart rate up the more calories you will burn. 

 

An aerobic workout strengthens the heart and it increase blood flow to the entire body. This provides the body with a rush of nutrients and energy that causes the body to burn while working out and also while at rest. 

 

It is recommended that you do 30 minutes of aerobic exercise each day, at least 3 days per week, preferably 5 times.

 

Aerobic activity includes: Biking, jogging, walking, elliptical trainers, various fitness classes, just to name a few.

 

Resistance Training

 

Resistance training targets the muscles directly. It is used to increase muscle mass and has a longer effect on burning calories than aerobics. By increasing muscle mass, we are also increasing our metabolism. This means that our bodies are burning more calories all the time, and not just during a particular workout. 

 

It is recommended that resistance training should consist of 8 to 10 different exercises. Each exercise should consist of 8 to 12 repetitions. Work until the muscles are fatigued, but don’t strain yourself.

 

These are simple tips that anyone can follow for healthy weight management and an incredible overall health boost at any age, but especially in senior years when the effects of time on our bodies can cause serious health issues.

 

Triathlon Training Tips

Running. Biking. Swimming. Each of these are by no means an easy feat, so how do you them all together in triathlon? 

 

Call it intimidating, brand it as daunting, but, a triathlon can be done, even by those who have never participated in one. 

Types Of Triathlons

 

Sprint Triathlon

 

• Half-mile swim
• 19-mile bike ride
• 3.1-mile run

 

Basic Triathlon - The first, and most commonly used format for triathlon distance races follows international Olympic guidelines and includes:

 

• 0.93-mile swim 
• 24.8-mile bike ride
• 6.2-mile run

 

Half Ironman

• 1.2-mile swim
• 56-mile bike ride
• 13-mile run

 

The Iron Man Triathlon 

 

• 2.4-mile (3.9-kilometer) swim
• 112-mile (180-kilometer) bike ride 
• 26.2-mile (42.2-kilometer) marathon run

 

Training

 

According to Sam Cardona, who is an eight-time Ironman competitor, it takes three months to properly prepare for a triathlon.  Triathlon is a sport, and as, such there is a science to it. To be a successful triathlete—or at least start training to become one—takes a lot of hard work, but, it surely can be done with the right mindset and proper guidance. 

 

Here are some tips to get you started.

 

Build on your weakness, not your strength

 

A triathlon involves three disciplined events, namely swimming, cycling and long distance running, so your training requires you to develop your skill and endurance in each of these key sports. You may be as good as Michael Phelps when it comes to swimming, but, if you do not embark on a multi-sport training, you will not succeed as a triathlete. 

 

If you are training for a triathlon, chances are you already have a background in at least one sport, so build on what you are good at, but, remember that triathlon requires you to be good at not one, but, three key sports. 

 

This means it is important to train in all three sports, including, lap swimming, speed running and bike riding. The goal is always to build up speed and endurance.

 

Develop a workout plan that builds your strength and endurance 

 

What kind of training plan should you have? By all means go for one which develops your overall muscle tone and helps you achieve high levels of cardiovascular strength. 

 

This will help you build core strength and endurance, so, you have what it takes to see you through all three phases of triathlon over great distances. Remember, you’re gunning for triathlon, not sprint, so short bursts of speed just won’t cut it.

 

When doing your training, keep in mind that the human body is a stunning piece of engineering. Your body becomes stronger as you train, but, if you keep on doing the same workout, your body’s strength development level will also stagnate. 

 

Plan your workouts so that your level of training progresses as you go along. Refrain from allowing your body to get used to your workouts by incorporating exercises and workout sessions that change in form and cycle from time to time so you are able to constantly challenge your body. 

 

Perfecting the time and needed speed for each portion of the race is also important and that takes constant practice 6 days per week.

 

Swimming

 

For swimming he recommends 30 minute laps on one day and then 45 minute lap sessions on another day, laps should be swam at a consistent pace without stopping.

 

Biking

 

One day should be dedicated to a long bike ride, at least 60 to 90 minutes.

Run Speed Training

 

Then there is speed work for the run portion. Cardona recommends doing runs that include speed work and also uphill runs to improve strength and technique. 

 

A week of training is topped off with a 5k tempo run, performed at both a consistent and fast pace. The main race speed portion should be about 20 minutes of the workout, but, you should increase the time spent at race pace each week until you're able to run the entire race distance at that pace.

 

Keep your training regular so you don’t lose the benefits of your previous workouts, but, do so in a pace and regularity that your body’s current abilities allow. 

Strength training

 

Cardona recommends those in training to perform strength exercises on the same days as swimming training is performed. The workouts should target full body conditioning, and work those muscles most needed for the event.

 

The moves he recommends are lat pull downs, shoulder presses, and lateral raises. For the legs, good workouts include, leg extensions and hamstring curls. And, also core workouts are important, like planks and v-ups.

 

Unlike body builders, those training for a triathlon do not want to build bulk, strength and tone is what is needed, and therefore, it is best to train with 3 sets of 10 reps for each lift.

 

Day of rest

 

To prevent injury it is recommended that you take one day of rest to allow for muscle recovery that prevents injury.

 

Supply your body with the right kind of fuel

 

If you think that hard core cross-training is all there is to triathlon training, think again. Whether you’re doing a sprint triathlon or Ironman, your training will push your body to the max. You will be burning more energy during training than most people do for an entire day or maybe even as much as 3, so, you need the right fuel to keep you going. 

 

Develop a healthy meal plan that will give you maximum energy to endure your training. Avoid eating processed food and binging on energy drinks because the unhealthy ingredients and chemicals in these food items will weaken your immune system and slow down your recovery time. 

 

Nevertheless, take it easy on the protein, as you are training as a triathlete and not a bodybuilder. Focus on having whole foods like, vegetables and fruits, whole grains and lean meats in your diet and make sure to incorporate complex carbs for energy before workouts and hydrating liquids after to replenish the body.

 

Acclimate to your new lifestyle

 

Participating in a triathlon should not be a one-off thing, even if for now you do train just to have a shot at your first triathlon. Being on top of your game often requires serious commitment, so, it is best to develop an attitude that a triathlon is actually a lifestyle sport. 

 

If you aren’t already living the life of a sportsman, embrace the fact that you should, as it will facilitate life-long success in either this sport, or any others you may participate in, like marathons. 

 

From changing your sleeping habits in order to ensure that you have enough time and energy to go through your training to specifically planning out your day to ensure enough room for daily workouts to developing commitment and passion to be a good athlete, accept the fact that training for a triathlon will change your lifestyle. 

 

Participating in a triathlon can be a rewarding experience, as it can bring great physical and mental benefits, just be sure to do it right and your hard work will be rewarded. 

An Anatomy of Spirulina: Nature’s Perfect Food

Many of the best foods have been perfectly crafted by Mother Nature herself. They hold a variety of hidden health benefits and offer vitamins and minerals that are good for the body and for overall wellbeing.

 

Spirulina is one such food that has been perfectly crafted by nature to offer necessary nutrients to the body. This food is cultivated across the globe and is also widely used as a dietary supplement that comes in various forms such as tablets, powders, and even flake form. To glean a full understanding of this superfood and all it offers, keep reading. 

 

What is Spirulina?

 

Spirulina is a cyanobacterium that, for the most part, can be safely consumed by both humans and animals. In fact, it has been used and eaten by various cultures throughout history and was a favorite staple of the Aztec and Mayan peoples for centuries.

 

Spirulina comes into two main species and can be eaten as both a whole food or a dietary supplement. Commonly, it is used as a feeding supplement for aquarium, aquaculture, and poultry industries due to its high nutritional value. 

 

It is also commonly referred to as blue-green algae and describes a very wide and diverse community of plant-like creatures that can be found in salt water and in some large bodies of fresh water such as lakes and large ponds. Most commonly, however, spirulina is found in tropical and subtropical waters that sport a high salt content. Due to the influx of the blue-green algae, they give the water a dark, greenish appearance. However, many factors can affect the types of spirulina found in these waters.

 

Spirulina products can also be grown under certain controlled conditions when used as a supplement or dietary aid. When grown in its natural setting, however, there is a high risk of this blue-green algae being contaminated with different types of bacteria, poisons, and even some metals. Before consuming spirulina, it is best to be sure, that it has been tested and found free of the listed contaminants. 

 

Nutritional Value of Spirulina

 

Dried spirulina is an excellent source of protein. It contains up to 60% of complete protein and contains all of the essential amino acids, though with lesser amounts than those found in eggs, milk, and meat. However, the protein content in spirulina far surpasses that of typical plant proteins, such as those found in legumes. 

 

Spirulina is also a notable source of B vitamins, calcium, iron, manganese, phosphorous, zinc chromium, potassium, and vitamins A, E, and C, among many other nutrients and minerals. Due to its high nutritional value, spirulina has been used to treat a number of bodily issues. 

 

Spirulina also contains high levels of beta-carotene, which helps determine how the cells communicate with one another. Research suggests that beta-carotene can help lower cholesterol, reduce the size of tumors, and even treat wounds and help them heal faster. What’s more, natural sources of beta-carotene such as spirulina is highly beneficial because they are absorbed into the body much more easily than synthetic beta-carotene. This means that it can’t build up in the body and become toxic. 

 

Benefits Of Spirulina

 

Spirulina has a number of health benefits that are noticed almost immediately after ingestion. 

• Whether eaten as a whole food or taken as a dietary supplement, spirulina has been known to provide an almost instant boost of energy, help endurance, and even reduce feelings of sluggishness and fatigue. 
• It is also an excellent food to help boost and improve the immune system, which helps you fight off a number of diseases and illness including cancer.
• Spirulina also provides support for heart health, the kidneys, and the liver. It is a natural blood-oxygenator and detoxifier, which helps the body cleanse itself of impurities that can cause feelings of fatigue, chronically low energy, illnesses, and other health complications. 
• Due to its high volume of antioxidants, spirulina can also help balance the body’s pH balance which helps reduce pain and inflammation.
• In addition to these many uses, spirulina is also a natural appetite depressant, which makes it a helpful aid for weight loss.
• It improves the body’s digestive system and helps prevent snacking between meals, which can mean a faster, healthier metabolism and a leaner, stronger body. 

 

Add Spirulina To Your Diet ASAP

 

With all the many benefits of spirulina, it seems only natural to add nature’s perfect food to your everyday diet. Spirulina is a power packed food that is inexpensive, easy to obtain, and easy to store. In fact, it has a shelf life of up to 5 years, making it as durable as it is nutritious.