Doctors Your Child Needs

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Pediatrician or Family Physician

The choice between a pediatrician (a doctor who treats children only) and a family physician or general practitioner is one for you to make. Both can meet the needs of your child—annual physical exams, disease care, treatment of common illnesses, etc.

Dentist or Pediatric Dentist

When your child develops his or her first tooth, it’s a time to rejoice—and to see a dentist. Early examinations will help protect your child’s teeth and set up a lifetime of good dental health. Follow the first trip with semiannual visits for teeth cleaning and periodontal exams.

Optometrist or Ophthalmologist

Your child should have his or her first vision screening before age 5, even if you haven’t noticed any eye problems. Both optometrists and ophthalmologists specialize in the treatment of eyes and problems affecting the eyes. The difference is that an ophthalmologist can perform surgeries, while an optometrist cannot.

Gynecologist

The American Congress of Obstetricians and Gynecologists (ACOG) recommends each young woman have her first gynecological visit between the ages of 13 and 15—regardless of sexual activity. This doesn’t mean she will have her first pelvic exam or Pap smear. Instead, the first visit lays the groundwork for future visits and provides an opportunity for the doctor to discuss periods, cramps, sex, and birth control needs.

Healthy Sex Life for Men

Enjoy a healthier sex life with these simple precautions.

Practice Safe Sex

Thirteen million Americans have a sexually transmitted disease (STD), and the more sexual interactions you have, the higher the risk of contracting one. Use condoms to guard against herpes, chlamydia, gonorrhea, and other STDs, as well as unintended pregnancy.

Talk to your Doctor about an STD Test

Doctors differ on the guidance they give male patients when it comes to STD screenings. Most do not recommend an annual test, but if you’ve had unprotected sex with more than one partner in a year (male or female), be honest with your doctor, and talk to him or her about getting an STD screening. Some doctors will want to conduct an HIV test as well.

Maintain a Healthy Weight

Once you desire to have a child, the health of both partners is equally important to the success of conceiving. Studies show that obese and overweight men between age 20 and 30 tend to have lower sperm counts and poorer sperm quality than leaner men. It is believed that body fat—in particular abdominal fat—alters your levels of testosterone and other reproductive hormones.

Talk About Surgical Options

When you have finished having children or decide you don’t want any, you may want to talk to your doctor about a vasectomy, a simple surgery that severs the tubes that carry sperm into the semen. It is nearly 100 percent effective as a birth control method after a few months, and if circumstances change, it is reversible with another surgery.

Be Aware of Your Hormones

Although the hormone plunge is more dramatic in female menopause, men also go through a change, sometimes known as male menopause. Whereas female menopause marks the end of ovulation and a drastic plummet in hormones, the drop in male hormones (most notably testosterone) is more gradual. For men, changes in sexual function and desire, energy level, and mood are usually subtle and may go unnoticed.

Don’t Hide Your Problems

Premature ejaculation or reaching climax earlier than you would like is an occasional occurrence for any man. If it occurs regularly, talk to your doctor. Both physical and psychological factors could be at play, and your doctor will work with you to sort this out. The same goes for the inability to achieve erection. If you can’t reach and maintain erection, you may have erectile dysfunction (ED). Treatment might include therapy, medicines, or in some cases, fixing another condition, such as high blood pressure or diabetes, that might be hampering your ability to achieve erection

Health Symptoms Men Shouldn't Ignore

It’s common knowledge that bleeding, chest pain, and high fever warrant emergency medical care. But what about unusual symptoms such as needing to urinate more or having to strain to use the bathroom? Are they serious? Here are nine symptoms that demand your attention and what they could mean for your health.

Shortness of Breath

Chest pain is not the only telltale sign of a heart attack. Everyone’s symptoms are different and unique. For example, having a hard time catching your breath after an easy walk could be an early sign of coronary ischemia, a partial or complete blockage of an artery that carries blood to the heart. (A complete arterial blockage can cause a heart attack.) Make an appointment to see your doctor if you experience any chest pain or new shortness of breath. If additional symptoms such as pressure or tightness in your chest, extreme shortness of breath, or dizziness develops, seek emergency care.

Unintended Weight Loss

Unless you’re actively trying to slim down, weight loss on its own is concerning. One of the first signs of many problems, including cancer, is unexplained weight loss. It’s important to see your doctor and let him or her know you’re losing weight unintentionally.


Bloody or Black Stools
Stool color can change day to day based on the foods you’re eating and the medicines you’re taking. (Iron supplements and diarrheal medicines such as Pepto-Bismol may turn your stool black or tarry, for example.) Anything in the brown or green spectrum is normal, but black or bloody stool or lightly colored stool is rarely okay. Black stool may suggest you have a bleed in your upper gastrointestinal (GI) tract. Maroon-colored or bloody stool may suggest a bleed in the lower in the GI tract. See your doctor to check for bleeding, hemorrhoids, or ulcers. Lightly colored stools may be a sign that there is a problem in the pancreas or bile ducts that drain the liver. If you notice this, see your doctor immediately for help.

Frequent Urination

Frequent urination can be a sign of diabetes or prostate enlargement. People with diabetes pee frequently because there is excess sugar in their blood. Potential symptoms of prostate problems include decreased flow when urinating, pelvic-area discomfort, and blood in your urine or semen. Talk with your doctor if you’re experiencing any of these symptoms.

Constipation

This symptom can be troubling for two reasons. First, constipation can lead to excessive pushing and straining when you’re trying to have a bowel movement, and this increases your chance of developing hemorrhoids that can cause bleeding around the rectum. Second, constipation may actually signal something is blocking stool from exiting properly. Although occasional constipation is normal and can be more common after age 50, it could also indicate a tumor, a polyp, or some other obstruction.


Erectile Dysfunction
Other than the obvious concerns for impotence and sexual performance, erectile dysfunction (ED) can be a sign of cardiovascular disease. ED may also be caused by increased stress or depression, which can be resolved with therapy or medicine. Men sometimes have a hard time talking to their doctors about this kind of problem, but in most cases, there is a solution. Do not be shy to mention erectile dysfunction to your physician. It is a condition that doctors treat often, so there is no need to hide it.

Frequent Heartburn

We all have an occasional case of heartburn after a greasy burger or a big pile of spaghetti, but if you have heartburn and indigestion after every meal, it might be gastroesophageal reflux disease (GERD). In people who have GERD (commonly known as acid reflux), stomach acid flows backward, up the esophagus. If left untreated, the stomach acid can erode the tissues of the esophagus and cause irritation or ulcers. In a small subset of patients, chronic GERD can lead to cancer of the esophagus.
Symptoms of GERD may also mimic rarer, though treatable, problems of the esophagus including sphincter dysfunction. Occasionally, a person may think that he has heartburn, but he may actually be experiencing heart problems. See your doctor if you have a long-standing complaint of “heartburn.”

Excessive Snoring

Chronic, loud snoring may be a sign of obstructive sleep apnea—a condition in which the muscles in your throat relax and temporarily block your airway while you’re sleeping. This can cause breathing problems and disrupt sleep patterns, leaving you feeling sleepy or fatigued, even after getting adequate hours of sleep for several nights. If left untreated, sleep disorders such as sleep apnea can lead to pulmonary hypertension, a serious lung disease that can lead to heart failure or abnormal heart rhythms.
Learn about causes of snoring.

Breast Mass

Most men think breast cancer is a women’s disease, but that’s not the case. In fact, each year more than 1,000 men—mostly older men—are diagnosed with breast cancer. If you feel a lump or thickening of tissue or if your nipple darkens, turns red, or begins to have discharge, see your doctor.

Healthy Eating for Men

Even though we are all human, men and women have slightly different needs when it comes to fueling their bodies.   Men have more muscle than women, so their protein needs are higher. They burn more calories and also need more fiber. What should men focus on getting more of and what should they avoid?

This May Help

Protein

Men have more muscle and need more protein to maintain that muscle mass.
Focus on: 

• lean meats like lean beef
• white meat poultry without skin
• lean pork
• fish
• shellfish
• egg whites
• low-fat dairy
• beans
• soy

Fluid

Fluid needs are higher for men than women. Although water is the best choice but all fluids will hydrate; nevertheless, choose zero or very low calorie fluids most often to control calories.

Potassium

Potassium heals with blood pressure control. Some fruits and veggies that are high in potassium include: 

• bananas
• apricots
• oranges
• grapefruit
• berries
• potatoes
• sweet potatoes
• carrots
• green beans
• leafy greens

Vitamin D

Vitamin D helps the body absorb calcium. A deficiency in Vitamin D has been linked to preventing various conditions and chronic diseases. Some foods high in Vitamin D include:

• fish
• milk
• fortified foods
• egg yolks

It may be difficult to get enough in diet, so consider a supplement of 1000 IU or more.  Get blood level checked to determine the correct dose for you.

Fiber

Fiber helps regulate blood sugar, keep you full longer to control weight, and aids in with digestive health. Get your fiber from:

• whole grains
• beans
• fruits and vegetables

Omega-3 Fatty Acids

Omega-3s help reduce inflammation and protect the heart and brain against disease. The foods highest in omega-3 fatty acids are the fatty fishes like:

• Salmon
• Mackerel
• Herring
• albacore tuna
• sardines

If you don’t like fish or don’t eat it often, consider a supplement of 1000 mg of DHA + EPA omega-3 daily

This May Hurt

Saturated Fat and Trans Fat

These “bad” fats can increase inflammation and LDL, or “bad,” cholesterol levels. Try to limit your intake of:

• Whole milk
• High-fat cheese
• Butter
• hydrogenated oils
• fried foods
• high fat meats

Simple Sugar and Refined Grains

These two types of carbohydrates can cause rapid spikes and drops in blood sugar. They may also increase inflammation. Avoid foods in these groups, such as:

• White flour
• sugars added to foods
  • high fructose corn syrup
  • cane sugar
  • rice syrup
  • molasses
  • sucrose
  • maltose
  • dextrose
  • sugared beverages

Excess Calories

Eating more calories than you burn in a day can cause weight gain which can increase risk of numerous chronic diseases. Limit your meal portions and aim to spread food out throughout the day instead of eating large amounts at one time.

Excess Caffeine

Too much caffeine can increase your heart rate and blood pressure. Try to stay below 300 mg per day by limiting:

• regular coffee
• energy drinks
• tea
• caffeine-containing soft drinks

Healthy Eating for Kids

Fueling a child’s body with the right foods not only supports growth but can establish lifelong eating habits. Kids who do not have a healthy diet as they are growing up can turn into unhealthy teens and adults. Establishing a healthy eating pattern early on is critical for a lifetime of health.

This May Help

Eat Light and Often

Children need to eat more frequently than adults because their stomachs are smaller. Offer your children nutritious snacks in between meals and encourage proper portion control at meals.

Balance

To prevent excess weight gain, encourage regular physical activity and balance portion sizes with calories burned.

Eat as a Family

Studies show that families who eat together provide kids with more nutrition overall. Eating lunch together may be impossible, but aim to eat breakfast and dinner as a family as often as feasible.

Eat Your Veggies

Your kids won’t eat vegetables if they don’t see you eating them. Make sure to model the kind of behavior you want your kids to have. Make eating produce easy: have fresh fruits and veggies on hand and easily accessible so kids will reach for them, and serve a fruit and/or vegetable at every single meal.

Serve Nutrient Rich Foods

Kids need all of their vitamins and minerals to grow properly. Serve foods high in nutritional quality to make sure they are getting everything they need. Focus on making sure your kids are eating foods rich in:

• iron
• calcium
• protein
• vitamin C
• fiber

Start giving kids whole grain varieties of grains early on, so that they learn to enjoy them. Incorporate the following into their diet:

• brown rice
• whole wheat bread
• whole wheat pasta
• barley
• quinoa

Variety

To prevent picky eaters, offer a variety of foods early on and encourage kids to try new foods. Get kids involved in planning, shopping, and cooking of food—you may find that if they are part of the process, they’ll be more likely to eat a variety of foods.

This May Hurt

Clean Your Plate Club

Encouraging kids to always clean their plate leads to overeating at many meals. Let them decide when they’re full. Once they are old enough (about five years), you should even allow them to serve themselves. And give them seconds if they are still hungry.

Filling Up on Juice

Too much fruit juice can be detrimental to your child’s eating habits and health. Your child may “fill up” on juice and not eat other nutritious foods. Juice also is liquid calories and may contribute to too many overall calories. Finally, all the sugar in fruit juices can lead to dental concerns.
For most children, eight ounces of 100% fruit juice should be the daily limit.

Poor Nutrient Quality

Many kids eat too many foods containing high amounts of fat, sugar, and sodium. Always offer nutritious foods first and consider “junk” foods only as an occasional special treat.

Becoming a Short Order Cook

Don’t end up making a special dinner for everyone in the family; picky eaters are created when parents allow their children to dictate what they will and won’t eat
Everyone in the family should be eating the same meal. The only exception is if someone in the family has an allergy. To get children to try new foods, ask them to take at least two to three bites of each food on their plate.

Portion Control

Encourage balance, variety, and moderation in a child’s eating pattern. Teach children what it feels like to be hungry, satisfied, full, and overfull. Encourage eating to satisfaction without overfilling their stomachs.
With special attention on what, when, and how much your child is eating you can raise a healthy eater who will eat a variety of foods at the correct portions for a lifetime.

Food Safety: Clean Kitchens, Safe Foods

Regardless of eating or cooking habits, a healthy lifestyle requires that food remain uncontaminated and fresh. At the heart of clean kitchen is the separation of different types of foods and proper cooking and cleaning practices.

Keep It Clean

A clean kitchen is easy to achieve so long as upkeep is performed regularly. Standing water and old food allow bacteria to spread, so make sure to clean out your fridge regularly, and don’t let dirty dishes sit in the sink for days on end. Perhaps the easiest step to avoid bacteria growth around the kitchen is to clean or replace sponges often. Ironically, the tool we use to clean our dishes is often the one that spreads the most bacteria. A wet sponge is an ideal place for bacteria to grow as it is built to trap moisture. Sponges can be easily cleaned by microwaving for about a minute, which kills all bacteria that may be growing inside them. Replace sponges that are old or worn to stop the spread of bacteria, and never use an old wet sponge to clean dishes. And finally, keep counter tops clean and free of debris. Wiping down counters before and after cooking helps keep bacteria at bay.

Separate the Food Groups

Different types of food should be stored in different places. Meat, dairy, and produce should all be kept in their own areas, as each have unique health issues associated with them. Vegetables that are to be eaten raw are of particular concern, as bacteria associated with meat and dairy will not be killed in the cooking process. Therefore, it’s always best to keep veggies in the crisper section of the refrigerator and away from meat and dairy. Meat should be kept in a separate area by itself as well, as should dairy products. Contaminants from meat can affect dairy as easily as they can affect vegetables and vice versa. By separating foods it ensures that the spread of potential contaminants is limited.

Heat or Chill

Bacterial growth can be easily avoided by keeping food hot or cooling it quickly. Bacteria grow best at room temperature, so keeping perishables in the refrigerator or freezer is a must. A refrigerator should generally stay around 34 degrees Fahrenheit to protect food from going bad. If you plan on to leave food on the stove, keep the temperature above 149 degrees Fahrenheit. At temperatures hotter than 149 most common bacteria cannot survive. Food kept in the freezer is generally preserved best at around 0 degrees if possible.

Cook Wisely

When cooking, one should keep in mind all of above previous information. Make sure kitchen materials are clean and foods are kept separate until they are added together in a dish. Wash all utensils used to prepare raw meat before they touch any other food, and make sure never to serve cooked meat with the same utensils used to prepare it. The longer meat is cooked, the less likely that it will carry harmful bacteria. After cooking, be sure to store leftovers in the proper packaging and at the correct temperature. It is always best to cool leftovers as rapidly as possible to prevent contamination. Leaving food on the counter can allow bacteria to grow.

Children’s Health Tips

Make a Breast-Feeding Decision

Breast-feeding is a wonderful way for you and baby to bond while you give him or herthe most all-natural nutrition possible. But breast-feeding isn’t for everyone; it requires a lot of time, dedication, and devotion to healthy eating and all-hour feedings. Working with your doctor, make a decision about what’s best for you and your child.

Provide Natural Foods

Processed foods are often full of sugar, sodium, unhealthy fats, and calories. Avoid making meals for your children using the fake stuff, and opt for fresh fruits and vegetables, whole grains, lean cuts of meat, fresh fish, poultry, and fiber-rich foods like beans and leafy greens. Grocery-shopping tip: Shop the perimeter of the store where the fresh foods are. Avoid the inside aisles where many of the processed foods reside.

Eat the Alphabet

Nearly all children get plenty of vitamins—A, B, C, D, etc.—in the foods they eat every day. A multivitamin is not generally necessary for children. Simply pack meals with vitamin-rich foods, and talk to your pediatrician about a daily multivitamin if you are concerned.

Avoid the “Clean Plate” Rule

Your grandmother had the best intentions for you when she wouldn’t let you leave the table before you finished your broccoli, but the truth is that your child knows when he or she is full and needs to stop eating. When children say they don’t want any more, they probably aren’t trying to skip out on their vegetables; their bodies are just letting them they’ve had enough. Overeating could lead to unwanted weight gain.

Get Them Off the Couch

Childhood obesity has more than tripled in the past 30 years. Currently, nearly one in five children is overweight or obese—compared to just one in 20 children 30 years ago. Physical activity is very important for children, as it sets the stage for a lifetime of health and nutrition. Public health experts recommend 60 minutes of daily physical activity.
Team or individual sports are a great way to encourage physical activity. Outside a structured sports setting, motivate your children to spend more time playing than sitting. Plan family activity nights or set up play dates with neighbors.

Baby Their Skin

Summers are for kids, but summer sun isn’t. Ultraviolet (UV) light can damage the skin and increase chances for developing skin cancer later in life. Babies younger than six months should avoid direct sunlight if at all possible. (If being in the sun is unavoidable, use sunscreen with formulas designed for babies or kids.) Babies over six months and all children should wear a sunscreen with a sun protection factor of at least 30. Reapply every two hours or more frequently if your child is sweating or in the water.

Create a Healthy Smile

Good dental and oral health goes beyond a cavity-free set of chompers. Tooth decay, which affects more children than any other chronic infectious disease, is a serious concern for young kids. If left untreated, tooth decay can lead to problems with speaking and learning. Fluoride can almost completely eliminate tooth decay in young children. At each of their semiannual cleanings, your children should receive a fluoride treatment. If your tap water doesn’t have fluoride, ask your dentist about other ways to get fluoride.

Important Health Tips for Men

Medicine is wonderful at treating many ills, but there is a lot to be said for avoiding those ills altogether. Put yourself on the path to a better, healthier you with these simple steps.

Visit the Doctor

Men are notorious for avoiding the doctor and ignoring unusual symptoms. (This may partly explain why women live an average of five years longer than men.) It is important for men to be proactive about their health. Schedule yearly checkups, and keep these appointments. If you find you need an extra push, ask your family to hold you accountable. It’s in your best interest—and theirs.

Eat Natural Foods

Packaged and processed foods are often full of sugar, salt, unhealthy fats, and calories. Avoid the fake stuff, and opt for fresh fruits and vegetables, whole grains, fiber-rich foods (beans and leafy greens), fresh fish, and lean cuts of meat and poultry. Here’s a grocery-shopping tip: Shop the perimeter of the store. This is where you will find the fresh foods. For the most part, avoid the inside aisles, where most of the boxed and processed foods reside.

Get Moving

Heart disease is the leading cause of death in American men. Exercise is the best way to prevent heart disease and keep your ticker strong. Aim for 30 minutes of movement at least five days a week. Aerobic exercise—including walking, jogging, swimming, or sports such as tennis or basketball—is best.

Maintain a Healthy Waist

Here’s a quick way to determine if your health is at risk: Measure your waist. A waist measurement that is more than 40 inches could be cause for concern. Men with large waists are at an increased risk for diabetes, high blood pressure, stroke, and other health issues.

Get Your Vitamins

A daily multivitamin will help ensure your body gets what it needs to function properly, but eating vitamin-rich foods serves up extra benefits — plenty of healthy fiber and minerals. So do both. Pack your meals with vitamin-rich foods, but keep taking the multivitamin.

Avoid Health Sins

We’re stating the obvious here, but smoking is one of the worst things you can do for your health. It’s also important to steer clear of those who do smoke. Secondhand smoke is just as dangerous. Nearly 3,000 nonsmoking Americans die from lung cancer every year, and smoking causes myriad other health conditions, including COPD, emphysema, and heart disease, and contributes to the development of cancer in virtually every other organ.
Other health sins include alcohol and drugs. If you choose to consume alcohol, it is best to do so in moderation. For men, that’s no more than two drinks per day—24 ounces of beer, 10 ounces of wine, or 3 ounces of spirits. (Two glasses a day may lower your risk of heart disease, but doctors don’t recommend drinking over something that is healthier, such as exercising.) Cocaine is known to lead to heart attacks and strokes, while addictive drugs like opiates lead to many negative health behaviors.
Furthermore, anabolic steroids that men use to increase their muscle mass can lead to serious health consequences, including sterility, heart disease, bad skin, and behavioral problems. Injection drug use often leads to infections and skin breakdown at the site of injection.

Protect Your Skin

White males over age 50 receive the largest number of melanoma diagnoses, and the number of men dying from malignant melanoma has doubled in the past 30 years. This increase comes from decades of working or playing in the sun without sunscreen or other protective measures. When outside, use sunscreen with a sun protection factor (SPF) of at least 15, and reapply every two hours. Conduct a monthly skin check, looking for unusual moles or new moles (use a mirror to help with places you can’t see), and visit a dermatologist once a year for a full-body skin check.

Get Your Prostate Checked

Prostate cancer is the top cancer diagnosis for American men. Talk to your doctor about a prostate cancer screening test and physical exam to check for an enlarged prostate. Not all doctors advise annual screenings, but depending on individual risk factors, yours may suggest one in order to catch potential problems before they become an issue.

Symptoms Women Shouldn't Ignore

Chest pain, high fever, and bleeding are easy-to-identify symptoms that let us know something’s wrong and it’s time to get to the hospital. But sometimes, our body tells us of impending trouble in subtle ways—a little pinch in the arm, an occasional headache. Here are 10 symptoms that demand your attention.

Swollen or Discolored Breast

It’s normal for breasts to swell (sometimes dramatically) before your period and when you’re pregnant. But unusual, rapid swelling or discoloration (purple or red spots) may actually be signs of inflammatory breast cancer, a rare type of advanced breast cancer that develops quickly. See your doctor to rule out a breast infection, which can have very similar symptoms.

Abdominal Bloating

Many women experience “the monthly bloat,” and some food sensitivities can even make you feel bloated for a day or two. However, abdominal bloating that lasts more than a week can be an early sign of ovarian cancer. Other symptoms include feeling full quickly after eating or difficulty eating, needing to urinate frequently, and having a persistent lack of energy. Because the symptoms of ovarian cancer are so vague and easy to overlook, many cases of ovarian cancer are not identified until later stages. It’s important to see your gynecologist if you have unusual or persistent bloating.

Bloody or Black Stools

Stool color can change from day to day based on the foods you’re eating and medicines you’re taking. (Iron supplements and diarrhea medicines such as Pepto-Bismol may turn your stool black or tarry, for example.) Anything in the brown or green spectrum is normal, but black stool or bloody stool is rarely okay. Black stool suggests you have a bleed in your upper gastrointestinal (GI) tract. Maroon-colored or bloody stool suggests a bleed lower in the GI tract. See your doctor to check for bleeding that may be from hemorrhoids, ulcers, diverticulitis, inflammatory bowel disease (IBD), cancer, or other GI conditions.

Unusual Shortness of Breath

Walking up flights of stairs or a steep hill leaves many people winded. But being short of breath or having a hard time catching your breath after a short walk, such as to your car or to the mailbox, could be an early sign of coronary ischemia, a lack of blood flow in the heart muscle because of a partial or complete arterial blockage. A complete arterial blockage may cause a heart attack. Talk to your doctor about your difficulty breathing. If you begin to experience other symptoms—such as chest pain or discomfort, nausea, or lightheadedness—get to an emergency room as soon as you can.

Constant Tiredness

Modern life lends itself to reduced sleep and increased tiredness, but if you never seem to feel rested (even after a good night’s sleep), your low energy could be a sign of an underactive thyroid (hypothyroidism). As thyroid function lags, you may begin to feel extra tired and sluggish. Other potential symptoms of a thyroid condition include depression, hypertension, and muscle weakness. If you experience any of these symptoms, see a doctor. A doctor will likely check your hormone levels and test for other conditions, such as sleep apnea.

Weight Loss

Unless you’re actively trying to slim down, weight loss on its own is concerning. One of the first signs of many problems, including cancer, is unexplained weight loss. It’s important to see your doctor if you experience this.

Chest or Facial Hair

Elevated levels of androgens (male hormones) can cause unwanted or excessive hair growth and may signal polycystic ovary syndrome (PCOS)—the most common hormonal disorder among women of reproductive age. Other conditions associated with PCOS include adult acne, obesity, irregular periods, and high blood pressure.

Tummy Troubles

Recurring abdominal pain and cramps, diarrhea, and/or constipation could be signs of irritable bowel syndrome (IBS), a condition that is more common in women than men. It is easy to ignore or dismiss the symptoms as an “upset stomach” or bad meal, but IBS is treatable with changes in diet, lifestyle, and stress management. Medication may help with symptoms.

Vaginal Bleeding after Menopause

This bleeding is never normal, and you should see your doctor as soon as possible. The bleeding may be harmless, but it could be a sign of a serious issue, including cancer.

Weakness | Headache | Dizziness | Loss of Vision or Speech

If one or more of these symptoms come on suddenly, severely, and out of nowhere, it is essential that you seek medical care. You may be experiencing a stroke or a transient ischemic attack (TIA).TIAs are sometimes referred to as “ministrokes.” Unlike a stroke, a TIA will not cause injury to the brain; however, more than one-third of people who have had a TIA will have a stroke later in life.

Healthy Eating for Women

Even though a healthy diet is important for both genders, women have some specific needs when it comes to their health. There are certain foods that all women should eat more of, and some food types to limit or avoid all-together.

This May Help

Folate

All women of childbearing age (whether planning a pregnancy or not) should get at least 400 mcg or folate every day. The proper amount of folate can help prevent neural tube birth defects, which is essential at conception of a baby. Folate also helps lower risk of heart disease. Foods high in folate include:

• oranges
• asparagus
• beans
• fortified grains (breads, cereals)

Fiber

Fiber helps prevent constipation and other digestive disorders. It also helps regulate blood sugar and control weight. High fiber foods include:

• beans
• whole grains
• high fiber cereals
• fruits and vegetables

Iron

Iron helps prevent anemia during menstruating years. Get your iron from foods like:

• beef
• poultry
• pork
• fish
• beans
• leafy greens

Calcium

Calcium is key to maintaining strong bones and teeth. Calcium-rich foods include:

• milk
• yogurt
• cheese
• fortified foods

Vitamin D

Vitamin D helps absorption of calcium. Deficiency in this vitamin has been linked to a variety of conditions and diseases. Vitamin D-rich foods include:

• fish
• milk
• fortified foods
• egg yolks

Since it can be difficult to get enough vitamin D from food alone, you may want to consider a supplement of 1000 IU per day. Get blood levels tested and consult with your doctor to determine the proper level.

Omega-3 Fatty Acids

Omega-3 fatty acids can reduce inflammation and protect the brain and heart against disease. The best way to get omega-3’s is to eat lots of fatty fish like:

• salmon
• herring
• mackerel
• albacore tuna
• sardines

Consider a supplement of 1000 mg daily of EPA + DHA if you do not eat fish several times per week. If you’re a vegetarian who doesn’t eat fish, you can also find EPA/DHA fatty acids in algae supplements.

That May Hurt

Saturated Fat and Trans Fat

These two types of fat can increase inflammation and LDL, or “bad,” cholesterol levels in your body. To limit intake of saturated and trans fats, avoid foods like:

• high-fat meats
• butter
• high-fat cheese
• whole milk
• fried foods
• hydrogenated oils

Simple Sugar and Refined Grains

These two types of carbohydrates can cause spikes and drops in blood sugar leading to feelings of fatigue. They can also increase inflammation. Avoid foods with simple sugars and refined grains like:

• white varieties of flour
• foods with added sugars, including:
  • corn syrup
  • rice syrup
  • dextrose
  • maltose
  • sucrose
  • honey
  • molasses

Alcohol

Even a few drinks per week have been linked to increased risk of certain cancers (including breast cancer). Limit all alcohol to the most one drink per day. Alcohol includes beer, wine, and distilled spirits (hard liquor), and ‘one drink’ is considered to be:

• five ounce wine
• 12 ounce beer
• 1.5 ounce (shot) liquor

If you are already at high-risk for cancer, you should limit even further, or avoid alcohol completely.

Excess calories

If your daily caloric intake is too high based on caloric expenditure, you will gain weight. Carrying excess weight increases risk of numerous chronic diseases such as diabetes, heart disease, certain cancers, and arthritis. Limit large portions; instead of having big meals, eat light and eat often to spread calories out throughout the day.

Health Tips for Wome

Healthyhabits are the best way to avoid disease, prolong life, and live more happily. Take these simple steps toward a longer, healthier life.

Eat Natural Foods

Packaged and processed foods are often full of sugar, salt, unhealthy fats, and calories. Avoid the fake stuff, and opt for the good stuff:

• fresh fruits and vegetables
• whole grains
• fiber-rich foods (beans and leafy greens)
• fresh fish
• lean cuts of meat and poultry

Here’s a grocery-shopping tip: Shop the perimeter of the store. This is where you will find the fresh foods. Try to avoid the inside aisles, where most of the boxed and processed foods reside.

Eat Your Vitamins

You can get your vitamins with a daily multivitamin, but eating vitamin-rich foods serves up extra benefits—plenty of healthy fiber and minerals. So do both. Pack your meals with vitamin-rich foods, but keep taking the multivitamin.

Get Moving

Heart disease is the leading cause of death in American women. Exercise is the best way to prevent heart disease and keep your ticker strong. Aim for 30 minutes of movement, at least four days a week. Aerobic exercise—including walking, jogging, dancing, and swimming—is best.

Avoid Health Sins

Don't smoke. And steer clear of those who do. Second-hand smoke is almost as dangerous as smoking. Nearly 3,000 nonsmoking Americans die every year from lung cancer. Other health sins involve drugs and alcohol. Don’t use recreational drugs, and consume alcohol—including wine—only in moderation. For women, that means 12 ounces of beer, four ounces of wine, or one ounce of spirits each day. (One four-ounce glass of wine a day cuts heart disease risk, but more than that increases your risk of cancer and other problems.) Also, some women should not drink at all, including those who are pregnant or those who are on a prescription medication that interacts with alcohol.

Know Your Breasts

Conflicting advice on breast cancer screenings may be confusing, but many doctors and experts still recommend self-exams on a monthly basis starting at age 20 and yearly mammograms starting at age 40 (earlier if you have a family history of breast cancer).

Baby Your Skin

The skin sins of your 20s (tanning beds and long days at the pool) will rear their ugly heads in your 40s, 50s, and beyond. To protect against wrinkles, age spots, and even cancer, slather on sunscreen with a skin protection factor (SPF) of at least 15. Better yet, wear protective clothing and sunglasses, and make sure to avoid the sun entirely in the middle of the day. If you spot any changes in freckles or new or unusual spots, see your dermatologist. The American Academy of Dermatology has a great recommendation: “Check your birthday suit on your birthday!”

Put on Your Best Smile

Good dental and oral health goes beyond a blindingly white set of chompers. Daily brushing and flossing keep away cavities, gum disease, and even the doctor, as having healthy teeth and gums can actually reduce your risk of heart disease.

Deal with Stress

Career. Kids. Family. Friends. Volunteer work. Many women are swimming in stress and responsibilities, which can manifest more than just gray hairs. Excessive stress can translate to high blood pressure, upset stomach, back pain, relationship conflicts, and eating disorders, to name a few. Manage stress with therapy, relaxation techniques, prayer, meditation, exercise, or a combination of these.

Visit the Doctor

Other than breast exams and gynecological visits, you should make sure to visit your family doctor or internist regularly for checkups and screening exams. For example, the American Heart Association recommends having your blood pressure checked every one to two years. Tests like these can nip potential issues in the bud.