Category: Healthy Living

Women have a higher risk of developing osteoporosis than men because they have thinner bones, and estrogen (a hormone which protects bones) decreases sharply when women reach menopause. Recent statistics obtained from the International Osteoporosis Foundation show that one in three women over 50 will experience bone-related fractures in their lifetime, but the problem can also affect younger women. Around 2% of young adults have osteoporosis, and about 18% have osteopenia – in which one has lower bone density than average, though not low enough to be classed as osteoporosis. Low bone density can therefore affect women of child-bearing age and those who are mothers of young children. How can you prevent osteoporosis, and how can you discover your bone density?

Discovering Whether You Have Osteopenia Or Osteoporosis

The first step when it comes to protecting your bone health is getting to know your bone density through bone mineral density testing. This is usually done via a DEXA scan (a non-invasive test involving the aiming of X-ray beams at bones). Very low doses of radiation are used, yet the text is highly effective at measuring even tiny losses in bone density. This scan may be recommended if you have an increased risk for osteoporosis. Risk factors for the condition include being a woman and having large gaps (i.e. over a year) between periods, taking glucocorticoids for three months or more to treat inflammation, and having a health condition such as arthritis.

The Relationship Between Low Bone Density And Pregnancy

As reported by CCRM Fertility, osteoporosis is not an impediment to getting pregnant, but in severe cases of this condition, women can experience spine fractures during pregnancy. In some cases, health professionals may recommend a cesarean section to avoid pelvic bone fractures. Age is also relevant when it comes to pregnancy and osteoporosis. One study by researchers at John Hopkins University found that teenage pregnancy may put girls at risk for osteoporosis. The researchers found that because teens have a narrow window of opportunity to build bone mass, the added demands of pregnancy may mean that a mother and her fetus are competing for calcium. It is important for any woman with osteopenia or osteoporosis to work closely alongside her medical team to ensure both her and her baby’s safety.

Treatments For Osteoporosis

Current treatments for osteoporosis include medications such as bisphosphonates, strontium ranelate, and selective oestrogen receptor modulators. Anabolic therapies for osteoporosis are novel yet promising, with research published in Expert Opinion on Emerging Drugs finding that this therapy can restore the bone’s damaged microarchitecture to some degree. Anabolic therapies include SARMs. These are a type of molecular compound that activate a receptor within our cells that coordinates much of the body’s cellular activity – including bone strength. Evidence shows that specific SARMs (such as S-4) can help prevent bone loss and improve strength.

Natural Preventive Measures

Mothers can also take a host of measures in their daily life to reduce their osteoporosis risk. These include boosting their calcium, Vitamin K, and Vitamin D intakes (as recommended by their doctor), consuming a wide variety of lean proteins, avoiding excessive alcohol consumption and the misuse of substances, avoiding smoking, and taking part in bone-building exercises. The latter include weight-bearing exercises like strength training (weights), running, jumping rope, and high-impact aerobics. Women on contraceptives should also discuss bone health with their doctors, since some oral contraceptives which are safe to take during breastfeeding (such as Depo-Provera) may have a negative effect on bone health.

Low bone density is much more common in women than some may imagine. Having a bone test should be on your agenda if you have a risk of developing osteopenia or osteoporosis. There are many treatments available if you have low bone density, but even if you don’t, you should embrace a healthy diet and active lifestyle to ensure your bones are healthy and strong.

Dieting is difficult for many reasons, but fad diets almost always fail. This is because they address the weight problem without much concern for the underlying issues that contribute to weight gain. Diets are sold as a quick and sustainable solution, but that’s just not the reality for most people, who wind up diet-hopping frequently, driving their physical and emotional well-being further into decline. If you’ve tried everything but still struggle in losing weight, consider the following tips for regaining health and confidence.

Go to Therapy

Fad dieting often fails because of emotional issues related to food. You could be on the most effective diet known to man, but if you habitually overeat to mask or escape unresolved trauma, then you’ll never hit your target weight. A good therapist can help identify any emotional triggers or disordered eating resulting from years of dieting. By focusing on your mental health, you’ll be better prepared to address your physical fitness.

Consider Neurochemical Intervention

Many doctors approach obesity as an addiction problem, meaning the chemicals in your brain trick you into feeling pleasure when you overeat. This means your mind and body need balance before you can lose weight. Check this out to learn about how specific medications meant for appetite suppression, craving control and fat absorption can be combined for optimal weight loss support.

Mitigate Stress

Chances are, the stress in your life contributed to your weight gain, and it’s also keeping you from slimming down. You’ve had a lot on your plate with work and family obligations, and now you’ve added a strict eating plan and exercise regimen. When you’re overstressed, your body overproduces cortisol and forces your cells to store fat. Therefore, if you’re going to be successful, you should actually consider doing less. Clear your calendar of unnecessary tasks, learn to say no and let go of things that overwhelm you.

Don’t Forget To Rest

Too much of a good thing really can be a bad thing. You may be trying to reach a goal before next month’s beach trip, but sacrificing sleep for an extra hour in the gym contributes to overstressing your body. Consider balancing strenuous exercise with leisure activities like walking, yoga, or meditation. Don’t forget to prioritize rest, recovery and self-care to heal your body and calm your mind between workouts.

Try Intermittent Fasting

Humans have evolved to withstand long periods of time without consuming food. The modern custom of eating three meals per day works for some people, but not everyone operates with the same metabolism. As long as you’re not midnight snacking, you’re already fasting for six to eight hours a day. Just extend that period, and eat for the sake of fuel rather than social conformity. Intermittent fasting is a great way to reset your patterns, and let your body burn stored fat instead of simple carbs.

End the vicious cycle of starting a diet, getting discouraged and sabotaging your results before jumping to the next fad. Give your brain and body the care they need to truly support your weight loss journey.

Whether you are getting ready for a new baby or actively taking care of your children, getting a good night’s sleep can be quite a challenge. From general restlessness to parental responsibilities, there are a myriad of reasons that can keep you from catching enough shut eye on a regular basis.

By taking a few steps, you can cut out any distractions and prevent irritable discomfort to get some well-deserved rest through the night. Following these suggestions doesn’t require you to make significant changes to your routine, which ensures that you can take care of your regular duties without any problems.

To help you get proper sleep every night and wake up fresh every morning, here are 5 tools for a restful snooze.

1. Get Plenty of Vitamin D

Various studies show that getting a sufficient amount of vitamin D can help with sleep regulation. This especially holds true for those who have a deficiency of this critical nutrient. By speaking to your physician, you can check your vitamin D levels and take active steps to stabilize them. This suggestion simply requires you to take plenty of sunlight or specialized supplements during the day. But it can work wonders in helping you get proper sleep.

2. Invest in Special Pillows

Special bedding solutions such as an arm pillow can also help you with restlessness during the night. Once you are all snug and warm, it can contribute to a calmer state of mind and a soothing sensation in your body. As a result, you can prevent waking up in the middle of the night. Since resting on your side is often recommended for better quality sleep, these pillows are excellent for following that tip as well. 

3. Explore Aromatherapy Options

Aromatherapy is a highly sought after alternative therapy that interacts with our sense of smell and helps trigger positive responses in our brain. By using scents such as lavender with an oil diffuser, your surroundings can contribute to feelings of soothness and calmness. This helps your mind and body relax during the night, and ensures that you are able to enjoy a peaceful night of sleep. Aromatherapy benefits also add to your general sense of wellbeing whenever you step into your bedroom. 

4. Get a White Noise Machine

White noise is often touted as a way to help people calm down and seek relief from anxious, worrisome, and concerning thoughts. If you have not used a white noise machine, considering it can help you get the undisturbed rest you need on a regular basis. Many parents use white noise machines to help their children get proper sleep, while others utilize it to achieve the same feat themselves. Depending upon your needs, you can easily find these items in a variety of choices.

5. Buy Blackout Curtains

Whether you are caring for kids or going through grueling hours at work, catching up on some shut eye past sunrise is often critical for your health. But when your routine conflicts with daily sunshine, the warm and bright rays can seem more like a curse than a blessing. To prevent waking up in the middle of your sleep, you can purchase blackout curtains that keep the sunlight away. 
By experimenting with these tools for a restful snooze, you can ensure to get a good night’s rest every day of the week—or at least a lot more often than you are now. No matter if you are a stay-at-home parent or a full-time professional, adopting the right practices makes sure that you are able to fulfill your responsibilities without any problems.