If you’re one of the millions of women who experience painful menstrual cramps every month, then you’re probably looking for some sort of pain relief. For some women, the monthly flow is not just a time of annoyance or a passing inconvenience, but is a time of severe pain that they dread from month to month.

Here are a few tips that can help you deal with painful menstrual cramps:

1.    Drink lots of water and maintain a healthy diet. Pay attention to what you eat and see if there are specific foods that increase cramp severity or reduce the pain. While certain tips, like avoiding chocolate during your period, are mostly myths, these bits of folk advice ring true for many women with cramps.

2.    Use a hot water bottle or heating pad on your lower abdomen. Menstrual cramps are caused by the contracting of your uterus, so what you really need is relax the uterus. Since cramps are similar to muscle pain in this way, applying heat, like with sore muscles, will help relax the uterus and ease up the menstrual cramps.

3.    Lay on your stomach. Applying pressure to your uterus may relieve some of the pain and laying on your belly is the best way to do that.

4.    Take a painkiller. Certain painkillers, like Celebrex for example, are specially designed to relieve muscle pain and inflammation, including menstrual cramps. Millions of women find relief in Celebrex, especially when nothing else seems to work for them. You can buy generic Celebrex online as an affordable and efficient option.

5.    Exercise. Exercise is often considered a cure-all for many conditions, including painful menstrual cramps. Moving around and being active will not only take your mind off of cramps, but will also serve as pain relief by sending healing endorphins to the brain and by stretching the uterus during movements.

If none of these solutions work for you, consider making an appointment to see your doctor. You could have a more serious medical condition that needs further attention.

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Staying healthy is important for men as well as women. Looking after your wellbeing not only ensures a good quality of life but also helps you remain safe from falling a prey to different ailments in the future. Many men overlook their health. Some may be concerned about their wellbeing but they still do not take the necessary measures to look after themselves. Because of the tough routines of modern life, many men do not find time to get to see doctors for regular medical check ups. However, you must know that it is health which ensures every happiness and success in your life. If you are not healthy, you cannot go to work or enjoy various blessings of life. For this reason, it is must for every man to look after his wellbeing and be conscious about his health. Here are some important health tips for men which can help you to stay healthy:1. It all starts with what you eat. Men should make sure that they should in take healthy foods. It is important to have a balanced diet which contains all kinds of food groups. You should have proteins, fats, carbohydrates as well as minerals and vitamins. It means that one should eat a healthy balance of fruits, vegetables, meat, fish and diary products.2. Another useful health tips for men is exercise regularly. You can go for any kind of exercise that you can enjoy. Be it cycling, jogging, running, swimming or even dancing, all these are forms of exercises which can help to ensure your wellbeing.3. It is also important to avoid junk food. Since this kind of food hampers your health, it is better to control its consumption. In the modern times, people mostly adhere to snacks which are mostly in the form of burgers, pizzas etc. As this is fast food, you may like to adhere to it to save your time. However, you must know that it is fine to have it once in a while but regular in take of junk food only create health issues.4. You must also smoke less. Smoking has several negative effects on your health. It gives way to lung problems as well as leads to heart troubles. Taking alcohol should also be limited. 5. Lastly, it is very important for men to go for regular health check ups. You must see your doctor once in a while so that he can ensure you are safe from all kinds of diseases.

Coppell Personal Trainer and Boot Camp Health Tip: Combat Weight Gain Due to Hormone Imbalances

Hormone imbalances can have a great impact on weight – both in gaining weight and efforts to lose it.  My goal through this week’s tip is to try and simplify your understanding of how hormone imbalances come about and what you can do to correct or prevent it from happening.  

Why understanding hormone imbalances is important

Typically and in an optimal state, hormones work in perfect harmony together to help keep your body running smoothly and healthy.  When just one hormone is out of balance, it can cause all sorts of problems.  Many times these imbalances can and often do lead to weight gain.  
As a person that has dealt with weight gain, I know the challenges of trying to shed unwanted pounds and keep them off.  When losing weight would finally become a priority for me, I would work really hard to try and lose weight using previously tried successful methods.  However, as I got older, previous diets would not work for me and just seemed to be harder and harder to lose the pounds.  

When I retired in April of 2007, focusing on my overall health and wellness became a priority for me.  I was determined to get in shape and lose weight once and for all!  In addition, as a woman rapidly approaching my 50’s, I know I am going to face even more challenges as the menopause years loom ahead of me.  

About this same time, I also started listening more closely to the troubles other women faced as they aged and struggled with weight gain. “It must be hormone related” was the common response I heard to “Why can’t I lose weight?”  Hearing these comments combined with my own issues, got me interested in learning more about the role women’s hormones play in weight gain and more importantly, what we can do to lose the weight.
Hormones:  Simplified (I hope!)

Our bodies produce many hormones, but there are three hormones in particular that play a key role in aging and weight gain:  Insulin, stress (adrenaline and cortisol are the primary stress hormones), and estrogen hormones.

Insulin plays a huge role within our bodies as it relates to metabolism and body fat.  Its main job is to regulate the absorption of sugar (or glucose) into our body’s cells.  Glucose is our body’s primary source of energy or “fuel” and is needed to perform any physical task. What we put into our bodies makes a big difference on how well insulin can perform its function.    

Sugar gets in our bodies through carbohydrates (carbs).  Foods in their natural state, (such as fruits, vegetables and whole grains) are the “good carbs”.  “Bad carbs” are those foods that are refined and processed.  Typically, most of the nutritional value has been stripped from these foods.   When are diets regularly consist of bad carbs, over time this type of eating behavior can lead to a condition known as insulin resistance. “When you are insulin resistant your body converts every calorie it can into fat — even if you’re dieting. And it won’t let you burn fat when you exercise.”¹  

The type of food we eat isn’t the only thing that can disrupt the balance of our hormones.  Stress hormones kick into high gear when our bodies perceive some type of external threat. A threat can be anything from stubbing your toe to a blow to the head.  As soon as your body perceives a threat, stress hormones block off or suppress many processes within our bodies, including our digestive process.  When we experience a prolonged state of stress, our system goes into what is sometimes referred to as the “famine effect”: “despite adequate food, the body interprets prolonged stress as a famine, and once again, the body thinks it should store every spare calorie as fat.”¹

Everyone has stress in their life.  How we deal with it determines whether or not our stress hormones become imbalanced.  
Natural changes women go through in our lives do not always cause a hormone imbalance.  However, as we age, the estrogen hormone that is produced in a woman’s ovaries, begin to produce less and less.  During this slowed production time, our body naturally looks for someplace else to produce estrogen, such as within other organs, our skin or guess what?  Body fat!  Yes, our fat cells can produce estrogen.  

If a woman carries extra body fat, in particular in their belly, the situation often becomes exacerbated because these now estrogen producing fat cells have even more reason to stay put!  Even more worrisome is that excessive estrogen production is linked to an increased risk of heart disease, diabetes and some types of cancer.  The same risks that is found in people that carry too much weight around their bellies!  See the connection?

How to fight back and return your hormones to perfect harmony

Hopefully you see the connection these hormones have and their importance to our ability to fight the spread of our middle as we age.  Given our lifestyles today, it is no wonder our hormones are out of balance.  The access to fast foods and easy quick meals is too convenient.  Couple a bad diet with the daily stress we all face in trying to juggle families, careers, spouses and a social life. Even if we do have a good handle on these two areas of our life, no woman can stop the aging clock.  It’s no wonder so many adult women feel they are in a no win situation in their struggle with weight gain.  

•   First, focus on a healthy diet.  One that consists of lean meat, low-fat dairy, whole grains, lots of veggies and fruits as well as healthy oils and minimized alcohol intake.
By simply changing what you put in your body, you will immediately begin to see changes in how you feel.  You will have more energy, (which will allow you to deal with your stress better), you will most likely sleep better, (adding further to your energy level) and you may even start to lose weight!  By putting good calories in your body, your insulin will quit converting the calories to fat and allow your body to begin burning calories.
•   Second and very simply put – just move!  Start walking.  Dance around the house.  Stretch.  Join a gym.  Buy some inexpensive workout DVD’s.  Hire a personal trainer of find a local fitness boot camp. Just do something.  Start with 10 minutes a day and gradually add 5 minutes to your day.  You don’t have to exercise all at once either.  Break it up throughout the day.  Whenever you can get 10 minutes in.  However, eventually try to get in at least 30 minutes per day.

By adding exercise to your daily routine combined with a healthy diet you will begin to see a change in how you feel and your overall appearance.  Give it time though.  Those extra pounds didn’t appear in just 2 weeks or a month, so don’t expect to lose it all in that amount of time.  Expect to lose 1 to 2 pounds per week and in no time, you will have the results you have been wanting.

Written by:  Julie McCan, CPT    Julie is on the www.GetYouInShape.com  team of personal trainers.  Julie has been a Coppell resident since 1984. Get You In Shape has is a Fitness Company in Coppell, TX. Coppell boot camps, Dallas boot camps, private training, 40 Day Challenge, weight loss, sports performance and nutrition are the main services of Get You In Shape

¹ Source:  Womentowomen.com

Note:  If you do suspect you have some type of hormone imbalance, be sure to consult your Doctor.  You should always talk to your Doctor before you start any new exercise program or diet.

Get You In Shape’s programs include the Get You In Shape Boot Camp (Dallas and Coppell), 40 Day Challenge, sports specific training, weight loss programs, Corporate wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include athletes (golf, basketball, tennis, football, track, baseball, baseball, volleyball, and softball) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking for results.
Owner Brad Linder, has been featured in numerous newspapers and even as the fitness expert on the news 8 (ABC). He continues to use the gifts that he has been given to help serve the needs others have when it come to being healthy, losing weight, sports, toning up, and overall fitness.
More information about Get You In Shape at www.getyouinshape.com

Women in corporate positions outside the home often neglect their health. They often ignore the health tips for corporate women offered by insurance companies, popular magazines and even their own families.

Often overwhelmed by their professional and personal obligations, taking time to care for themselves becomes secondary. And while there is a wealth of information on the subject in existence, few pay attention to the available health tips for corporate women.
Exercising in the Office

It probably sounds odd but one of the greatest health tips for corporate women is to exercise at work. With their offices in high pollution downtown city areas, exercising outside is rarely an option. However, there are options for exercising while standing or sitting your very own office.

For example, to alleviate lower backache, you can sit in your chair and while inhaling, bring your head towards your knees and hold for five seconds. Next, inhale again as you slowly return to an upright position. Lastly, let out a substantial exhale as you stretch your arms upward.  

You can also learn to relax your upper back and relieve shoulder tension by lifting your hands to your shoulders. For 15 seconds, push your shoulders back and keep your elbows down. You will immediately feel the pressure dissolve.
Personal Analysis

Relieving stress while you are at work seems like an oxymoron. How can you possibly take away the culprit of your stress when you are in the midst of that environment?
Luckily it is possible but it requires stopping, looking and listening to your body. To start, pay attention to the way you are sitting. Are you slouching, are your shoulders hunched?
You night surprised that having poor posture goes beyond hurting your back. It can also be detrimental to your disposition. In fact, therapists suggest better posture can actually relax your muscles, allow you to sit more comfortably and ultimately reduce your stress.

Many of us do not realize that we have around 800 muscles our bodies so the simple act of being in front of a computer at our desk is a complex accomplishment. Therefore it is imperative that we find the key to our individual neutral position that provides both comfort but also does not increase our stress.

Ultimately, this position will yield itself as the most comfortable and the easiest to sustain. This position will be recognized easily because your body will offer unsolicited feedback that will quickly identify your ideal neutral position.
More Tips

Not reserved for just the corporate woman requiring ideas specific to them. Health tips for corporate women make sense for everyone, every day.

It is beneficial to simply move. Move more than you usually do. Climb the stairs, walk the dog or play Frisbee with your kids. These movements provide stress relief without much effort and in simple ways.
Final Thoughts

There are a lot of health tips for corporate women but there are a few that can make significant changes.

First and foremost, quit smoking. Easier said than done, there are many pharmaceuticals and support services available. Since the Surgeon General deemed smoking harmful to your health in 1960, it is in your best interest to remove this toxic habit from your life.

And where possible, employ stress busters as much as possible. By choosing positive thoughts or spending 30 minutes a day on an activity you enjoy, you can improve your life significantly.

Knowing that the need of recovery from cancer and also tumor is very important for the patients, the great treatment provided by hospital must be in the best way as well. The purpose is only one that is making their life safer. Therefore, the best oncology systems for enhancement of patient’s treatment must be handled. One way that is being implemented by every hospital is by using oncology EMR (electronic Medical record). Since it is medical record, it is very great oncology solutions for recording the health data of the patients that later can be used by the oncologist to determine the next steps of treatment. Thus, the health of the patients can be controlled in very great way, indeed.

HEALTH TIPS OF BLOOD PRESSURE

Blood is carried from the heart to all parts of your body through blood vessels called arteries .The force of the blood pushing against the walls of the arteries is called Blood pressure .The heart beat per minute is 60-70 times which pumps the blood into the arteries .Blood pressure is of two types first one is If the blood pressure is highest when the heart beats, pumping the blood. This is called systolic pressure. In a blood pressure reading (such as 120/80), it is the number on the top. If the top and bottom blood pressures are both too high, a person is said to have high blood pressure. If only the top number is higher than 140, the person has a condition called isolated systolic hypertension. .Second one is Diastolic pressure is a measure of blood pressure while heart is relaxed. Blood pressure keeps the blood flowing through all these branches so your body’s cells get the oxygen and nutrients they need

Factors Affecting Blood Pressure

People feel tension some time because Blood pressure usually changes from minute to minute.

Alcohol

Alcohol is a drug, and regular over-consumption can raise blood pressure dramatically, as well as cause an elevation upon withdrawal. Try to limit alcohol not to take more than two drinks per day for most men and no more than one drink per day for women and lighter- weight persons.

THE AMOUNT OF TENSION

The effects of stress can vary, but long-term, chronic stress appears to raise blood pressure. Various relaxation techniques such as deep breathing, progressive relaxation, massage and psychological therapy can help to manage stress and help lower stress-induced blood pressure elevations. Checking the blood pressure at regular intervals of time and special offers is provided to you through online.

Smoking

One of the major factors that affect the Blood Pressure is smoking as well it hardening of the arteries. These conditions clearly can lead to heart disease and stroke and are contributing factors in high blood pressure

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Pre-pregnancy health tips

Medical doctors place a great deal of emphasis on the mother’s health during pregnancy. But it is becoming increasingly obvious that a woman who plans to become pregnant should take steps to practice good health before conception occurs. That way, her uterus can provide a wholesome and nurturing environment for a newly developing baby.

1. Get a physical examination. When you decide to try and become pregnant, see your general medical doctor for a complete physical exam. He or she can test you for many possible disorders, such as thyroid problems, diabetes, and other conditions that could impact your pregnancy or harm the baby. Find out if your weight needs to be adjusted. Heavy women may be prone to miscarriage, while thin ones may not have enough body fat to support a pregnancy. Ask your doctor to recommend any treatments, lifestyle changes, or medications that can improve the quality of your health in connection with your hope of getting pregnant.

2. Start or maintain an exercise plan. With your doctor’s approval, begin with an easy activity schedule and gradually increase to levels that will promote physical fitness and overall health. This often involves 30 to 60 minutes of exercise several days a week. Check with your doctor for the best plan for you, however. You can maintain a moderate exercise schedule throughout pregnancy as long as there are no complications that mandate bed rest or reduced activity.

3. Eat healthy. Foliate is an important nutrient that can help to protect a developing embryo from birth defects in the first trimester of pregnancy. Eat lots of fresh and prepared vegetables and fruits, especially those with deep colors like spinach. You might want to take a daily multivitamin with minerals as well, since you will need to have a prenatal vitamin during pregnancy. Don’t take more than the daily recommended doses of each nutrient, however.

4. Read up. Ask the doctor to recommend books or audiotapes about pregnancy and maternal health. Or browse the library or bookstore to find interesting titles that may prove informative. Learn all you can to be informed about the changes that will take place in your body when you become pregnant, and look for reasonable lifestyle adjustments you can make to enhance your prospective baby’s well-being, such as limiting your intake of alcoholic beverages and quit smoking.

5. Drink plenty of water and clear beverages. Staying hydrated may seem like a small thing, but fluids keep your blood volume at good levels, help circulation, protect muscles, and keep organs in working order. Avoid fattening beverages like milkshakes or nutrition-deficient drinks like soda. Opt instead for purified water, skim milk, and fruit juices.

Getting in shape for your pregnancy can optimize your chances of delivering a healthy baby, while reducing risks of potential complications. It’s a good idea to start planning ahead for this important life cycle by seeing your doctor and protecting your health. Work with your spouse to establish a lifestyle that will benefit you both before baby’s arrival, and provide a solid upbringing when he or she finally comes.

Men do not get it. They stay clear of the fresh foods that can help them live longer. More so than women. And despite the fact that many studies show eating a diet loaded with fruits and vegetables can protect you from all manner of cancers. Not to mention they are good overall protectors of your health.

So the most easy of mens health tips to apply is to simply eat more vegetables. Eat more fruits.

Especially since it all counts. Whether you drink 100% juice, eat fresh, or whatever. It’s all good and all good for you. Dried, frozen, juiced or fresh.

To that end here are some proven mens health tips that can help you eat healthier.

For one when it comes to fruit and vegetables the key is eating a variety of colors. That’s because each fruit or veggie presents it’s own mix of minerals, vitamins and disease fighting compounds – phytochemicals?

Carrying extra pounds? As they are low in calories and fat and high in fiber, fruits and vegetables help you watch your weight. Plus being mostly water they give you that full feeling that helps you eat less.

While there is no specific fruits or veggies to eat that trims your cancer risk to zero, studies have proven that eating a variety of fruits and vegetables daily reduces your overall risk.

Another easy way to eat more fruit daily is to begin your day by blending up a smoothie. Tropical fruits like pineapple or kiwi add vitamins, go with anything, and give you an easy way to work in a couple more varieties and colors into your diet. Plus they can jump start your morning in a flavorful way.

Least I forget in this list of mens health tips, we are talking roughly nine servings a day. Sadly is only 4% of men manage to do that. 4%! Yet here’s how you can be among them.

You could drink a V8.

Snack on raisins or celery sticks with a dab of peanut butter.

Vegetable soup.

Stick extra leafy lettuce on your sandwich.

While watching TV eat a grapefruit or a handful of baby carrots.

There’s always apple sauce.

Frozen grapes are great too. Whole or cut in half. Those or frozen berries can pop in your mouth instead of potato chips. But like salty chips you can’t eat just one.

Those on a budget can make sure to buy what is in season. Or find a local farmer’s market. Or buy frozen on sale. Anything frozen is just as loaded with nutrients.

So see? It’s easy to give your body the tools to fight chronic disease.

Bottom line roughly half of what you eat should be something grown on a plant. Half! If you pick up nothing else from this list of mens health tips and eating – pick up that. You should eat more servings of fruits and vegetables starting today.

Taking good care of your physical and mental health can be a great challenge for anyone. There are certain things you must consider if you want to maintain good health long term and live with more energy and vitality. Proper diet and exercise are the first things to consider however one must not forget the importance of learning to manage mental stress. Here are some simple tips anyone can follow to attain better levels of health and fitness:

Tip 1: Eat more whole foods

It can be very difficult for most people to completely avoid processed and junk foods however do your best to minimize your consumption of these. Also most restaurants and fast food places have a healthy choices menu option so go for that once in a while as it is usually better in nutritional value than the other items on the menu. Bring a packed lunch to work whenever you can and use whole food ingredients that you cooked yourself that are free from preservatives and other chemicals that most processed foods come with.

Tip 2: Exercise properly

There is no doubt that exercise is critical in order to maintain optimal health. You need both cardiovascular and aerobic exercise in order to burn calories effectively and keep good muscle mass which is essential to maintain strength levels. Aerobic exercise can be done many ways including joining a gym, taking a one hour walk or using a treadmill or bike at home. It is always a good idea to have some fitness equipment at home as this will make it very easy and convenient to exercise which makes it more likely you will stick with it and see better results.

Weight training helps to build and maintain muscle mass, keep in mind that muscles are very effective at burning calories constantly so even women should weight train to add some muscle so that they can maintain a healthy weight for as long as possible. If you have never trained with weights before then it is important that you consider taking a few personal training sessions at a local gym to familiarize yourself with the exercises and the equipment so as to avoid unnecessary injury.

Tip 3: Manage Stress

Mental stress can also affect your overall health in a very negative way. Your mind can release chemicals into your body based on how you think and if you constantly worry or are always angry then your mind will release potentially harmful chemicals into your system.

Learn to control your mind through meditation and calm your thoughts as this will provide you with great stress relief and will also help you solve problems in your life faster as a calm mind can often see solutions more quickly than if you are worrying too much and have a ton of thoughts racing through your head. There are many ways to learn meditation, the simplest approach is to just get a book or take a local yoga class. Make it a habit to spend some time each day doing some meditation and apply the principles you learn even when you are not meditating. Consider applying some of these natural health tips to help you become healthier and stronger.

Type in a couple of womens health fitness keywords into Google or any one of the many search engines and what do you get? You get some great sites related to womens health fitness and more

There are tons of womens health fitness websites some are little more than advertisements but many others provide a terrific supply of information relating to womens issues. Scientific research, data from studies, health conditions, nutrition, and fitness, as well as prevention and treatment information.

It’s important for women to get accurate information about issues that directly relate to their health and that includes the latest on womens health fitness. What was thought the best advice only a year or so ago has now been improved.

For example today it is a well known fact that women suffer heart attacks at the same rate as men but they often present differently to emergency wards to many go undiagnosed. It has also bee shown that womens health fitness is critical to keeping women healthier especially after menopause when their natural protection dwindles.

Studies have also shown that women health fitness can make a big difference in a womens ability to maintain here weight. It seems after 40 women get the privilege of a few extra pounds suddenly appearing around the waste line and so with some proper exercise routines you can better defy mother nature.

Womens health fitness is finally getting the same attention that mens has for decades. Suddenly we realize that besides helping to keep the pounds off women also need to make sure that they are taking care of their cardio workouts.

This brings us to another subject – weight loss. For many women this is an ongoing battle that’s not easy to resolve. Many would love to convince you that you need all kinds of diet pills to lose those pounds when really what you need is much simpler. You need to ensure that the calories you are burning exceed the calories you are taking in.

There are plenty of excellent health fitness resource sites for women and there are just as many terrific magazines that are full of helpful exercise tips, nutritional tips, and all kinds of tips to have you looking and feeling great. And isn’t that what all women want? To look and feel their best?

Women may a great deal more attention to how they look and feel then men do. In general women are much more in tune to the signals their bodies are sending them and they are also much more interested in health fitness and how it affects their overall well being.

Men are more interested in fitness to great a buff, polished look although slowly they are beginning to recognize and understand the value of a cardio workout. Women on the other hand have long understood how their health fitness and their overall well being were directly related. And for one to have a terrific overall well being they needed to have a good health fitness ethic.

So the only question that remains is which type of health fitness program best suits your own personal lifestyle and goals.