Women today find themselves bombarded with all types of daily stress. The stress to be wife, mother, breadwinner, and so much more, leads many women to ignore their diets and put themselves in nutritional danger. Many ladies face the dangers of heart disease, cancer, joint problems, and a myriad of other problems mainly because they are not getting the right foods to help keep up with the demands of their lives. Even those that do eat right may not be getting enough nutrients because of the highly processed and refined foods that make up so much of the Western diet these days. Taking supplements either in individual form or combined into multivitamins can take some of the stress out of your life.
The top supplements that women should take are:
A Quality Multivitamin – A high quality multivitamin that includes iron is the number one best supplement for a busy woman. It will provide most of the vitamins and minerals you need to protect yourself from the stresses of daily life. Make sure you choose a quality manufacturer where the source of the nutrients can be researched. You also want to find a vitamin that does not cause you gastric upset and is easily digested.
Omega-3 Fish Oil – Because of the high level of stress most women of today are under, the next supplement that is important are omega-3 fatty acids. Omega-3 fatty acids are found in fish oil and contain EPA and DHA which are two building blocks for brain and heart health. Fish oil helps to reduce heart disease, lower triglycerides, control blood pressure, reduce chronic inflammation (which leads to many disease and has been linked to breast cancer), reduce memory loss, fight age related macular degeneration, and lessen episodes of depression. Fish oil is almost a miracle supplement for women. It is suggested that you take 1-3 grams of fish oil per day to gain the maximum benefit.
Calcium Citrate – Women suffer from bone loss and age related osteoporosis more than men. Taking calcium can help to stop this trend. Taking calcium citrate every day not only helps to control bone loss, but can also cut down on the physical and mental stress of your menstrual cycle.
Vitamin D – Getting a sufficient quantity of vitamin D in your diet is difficult so taking a supplement is your best bet. Vitamin D will help to fight many of the cancers such as breast, ovarian, and colon cancer.
Iron – Women who do not get enough iron can suffer from anemia, fatigue, headaches and paleness. During menstruation, a woman loses iron as well. Too much iron can be harmful, so ask your doctor what the best dose will be for you.
Magnesium – Magnesium can be very beneficial to women. Magnesium can help with PMS by decreasing premenstrual cramps and emotional upset due to hormonal changes.
The right balance of health, diet, fitness and supplements will aid in maintaining a healthy lifestyle in women.
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Underwater cycling or aqua cycling is an underwater workout that is starting to make an appearance in Europe and North America. Underwater cycling brings the stationary bike into the pool. Before making a splash in recreation centers around the world, it was used as a form of physical therapy for injured athletes. Most people know classic cycling from their fitness studio: several stationary bicycles are arranged in a circle. In the front sits the trainer who gives instructions against the background of motivational music. The participants simulate cycling up and down mountains and valleys, and cycle seated or standing. This sport is however not suitable for everyone because it puts a lot of strain on the joints. If you ‘shift’ the bicycle into the water, everything looks quite different. The motion sequences are especially gentle because of the effect of the water and are even more fun. Special water bikes have been developed for this that weigh a little more and don’t rust.
If you are an athlete who takes part is sports that require speed, agility and vertical power such as basketball and volleyball, then a plyometric workout will enhance your game. Plyometrics are specifically designed to help increase your vertical leap and better your ability to explode into sudden bursts of speed.Plyometrics leads to better body posture, improved balance and flexibility. Plyometric workouts come in many shapes and forms depending on the specific goals of the athlete. Having a regular plyometric workout is an important part of any strength and conditioning program. It is suggested that you do plyometrics only three or four days a week. Doing it every day could cause serious damage to your body. It is important to give yourself ample rest in between workouts to avoid injury.
Nuts may be small, but they are packed full of nutrition. Most nuts are filled with heart-friendly fats, vitamins, proteins and minerals. Good things do come in small packages. Almonds
Kids enjoy having hands on experiences with their parents. Parent and child bonding time is becoming a lot more scarce, not only for broken families, but also due to this fast-paced modernized society. Our kids need us to spend time with them. Kids develop values, security, positive self esteem and the ability to make good connections with others when parents spend positive time with them. Think of the time we spend with our kids now as an investment in their future. Spending quality time with your kids will make up for some of the quantity lost. Make sure you schedule something special a couple times a month. Your kids will remember the quality time they shared with you.
Every year around mid-January it happens, we get reminded of all those purchases we made over the holiday season as the credit card bills start to come in. After the holidays you may find yourself with a lot of debt. It always seems that no matter how hard we try we always spend more money than we wanted to at the holidays. Getting this debt paid off should be your priority for the New Year.
Another year has flown by and here you are at the beginning of the next year. Resolutions. Everyone makes them, but they’re not always the easiest thing to keep. By the end of January it’s a well-known fact that most quick-out-of-the-gates New Year resolutions have started to lose a lot of momentum, some even coming to a grinding halt. You’ve chosen your resolutions and now is the time we need to work on keeping them! Here are five tips to use to stay on track with your New Year’s Resolutions.
Seasonal affective disorder (SAD) also known as winter depression, winter blues or seasonal depression is a mood disorder that affects many during the dark, cold winter months. People experience mood changes during the winter that find them sleeping more, having little energy and may also leave them feeling depressed. Adding a good dose of daily exercise can help beat these mood changes.