A Woman's Guide To The Good Life

A Woman’s Guide to the

Good Life beauty health fashion fitness well being An Echo Press Publication July 2011

2

A Woman’s Guide to the

Are your feet killing you? 12

Good Life

Simple stress busters

10

It’s allergy season!

4

Pay attention to your spine 11 Women: Take time to focus on your health ......3 Is it a headache or a MIGRAINE?..................6 Strong bones for a healthy life .......................8 What’s in your purse? ................................13 Don’t let halitosis send you into hiding..........14 Publication of Echo Press, Alexandria, MN • July 2011 • 320.763.3133 Special Projects Editor: Tara Bitzan • Cover Design: Kelsey Langager • Inside Design: Nichole Roell

We Know Women’s Health Whether it’s your annual exam, you’re looking to speak with someone about contraception or fertility, or if you are expecting, you can rest assured that we have your best interest & health in mind.

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A Woman’s Guide to the

Good Life

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Women: Take time to focus on your health!

W

omen are often driven by their nurturing tendencies and become so busy caring for their

husbands, children, parents, friends and everyone else that they often forget to take care of themselves.

18 years and older cursmoke.

18%rentlyof women of women 18 years and older having five or more drinks in 14%reported one day at least once in the past year. of women 20 years and older are as obese.

36%classified of women 20 years and older have 33%hypertension. women 65 years and younger as obese.

16%areofclassified % of women 40 years and older have had a mammogram within the 68past two years.

The following startling facts are from the National Center for Health Statisitics

% of women 18 years and older have had a pap smear within the past 75three years.

18 years and older are or poor health.

14%in fairof women % of women 18 years and older are engaged in regular leisure-time 32physical activity.

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A Woman’s Guide to the

Good Life

It’s

allergyseason!

eyes, runny noses, scratchy throats

and

agonizing

headaches. It’s allergy season!

Everyone reacts differently to the many allergens that plague us daily, and with all the allergy medications on the market today, it’s tough to know what to take to find some relief for your individual symptoms.

EYES

Histamines fill your nose and then go into your blood supply, irritating surrounding tissue and making your eyes watery, itchy and bloodshot Oral antihistamines and deconges-

tants will usually provide relief. But if your eyes are severely irritated, you may want to try eyedrops that contain both an antihistamine and decongestant to get rid of the itchy, watery symptoms while also taking care of the redness.

If symptoms don't go away in three days, see a doctor.

NOSE

Allergens such as pollen invade the nose first. The body protects itself with an outpouring of inflammatory chemicals called histamines, which cause a runny, itchy nose and sneezing.

Antihistamines prevent these histamines from being released into the nasal passages and stirring up these symptoms. Although all antihistamines

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A Woman’s Guide to the

Good Life

act the same way, they are not all the same.

Studies show that loratadine and cetirizine, the active ingredients in some antihistamine medications, won’t make you drowsy. Diphenhydramine, the main ingredient in other antihistamines, has been proven to create groggy symptems and slower reaction times in individuals.

It is most effective to take an antihistamine before being exposed to an allergen, but they will typically begin working within 30 to 60 minutes.

If your symptoms still persist after a week of using an antihistamine, see a doctor about getting a prescription medication.

THROAT

Some of the allergens that trigger histamine reactions will drain into the throat and cause itchiness and discomfort there as well.

The same antihistamines that aid your nose

5

should help your throat.

If your throat is actually sore before you have a runny nose, or if you have a thick nasal discharge, you should see a doctor, as you may be suffering from a respiratory infection.

SINUS HEADACHE

Sometimes nasal membranes swell enough to clog outflow tracts to your sinuses, causing pressure and pain.

Decongestants should take care of congestion and sinus pain, and pain relievers can also offer some help.

You may also want to try a nasal saline solution to clear the passages.

If your sinus pain is severe or doesn’t respond to the above remedies, see a doctor, as you may have a sinus infection.

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A Woman’s Guide to the

Good Life

Is it a headache, or a

MIGRAINE?

T

hrobbing head pain, light and sound sensitivity, nausea. Migraines can be dibilitating. When not treated properly, these headaches can disrupt every aspect of a person's life.

In the U.S., about 12 to 16 percent of the population suffers from migraine headaches.

Women experience migraines three times more frequently than men.

What are migraines?

Migraines are a biologically based disorder. The symptoms result from changes in the brain. Researchers used to believe that migraines were linked to the dilation and constriction of blood vessels in the head. They now believe these headaches are caused by inherited abnormalities in certain brain cells.

People who suffer from these have a predisposition to attacks triggered by a variety of factors. Specific, abnormal genes have been identified for some types of migraines.

Triggers

People who get migraines have sensitivities to various triggers, such as bright lights, certain foods/beverages, certain odors, stress, menstrual cycles or even weather changes.

Symptoms

Some migraine sufferers experience an “aura” five to 20 minutes before the attack.

This may lead to seeing flashing lights or other strange visuals such as zigzag lines or visions

that resemble TV static. Some sufferers even experience temporary vision loss.

Other symptoms may include confusion, difficulty speaking, limb weakness or tingling of face or hands. Even if you don't have an aura, you may experience vague symptoms before a migraine, including mental fuzziness, mood changes, fatigue and fluid retention.

The pain of a migraine is described as intense, throbbing or pounding and is felt in the forehead, temple, ear and/or jaw, around the eye or over the entire head. It may include nausea and vomiting and can last from a few hours up to three days.

Migraines occur in some people several times a week while others may get them once every three years. Some occur at predictable times – prior to menstruation, after a stressful situation, after certain movement.

Types

In addition to the classic migraine described above, migraine headaches can take other forms: • Hemiplegic migraine: Patients experience temporary paralysis on one side of the body, known as hemiplegia. Sufferers may experience vision problems and vertigo (feeling of spinning). These symptoms begin 10 to 90 minutes before the onset of head pain. Complete recovery may take weeks.

• Ophthalmoplegic migraine: The pain is around the eyes and is associated with a droopy eyelid, double vision and other vision problems.

• Basilar artery migraine: This involves a disturbance of a major brain artery. Pre-

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A Woman’s Guide to the

Good Life

headache symptoms include vertigo, double vision and poor muscular coordination. This type of migraine occurs primarily in adolescent and young women and is often associated with the menstrual cycle.

• Status migrainosus: This severe and rare type of migraine can last 72 hours or longer. The pain and nausea are so intense that sufferers sometimes must be hospitalized. The use of certain drugs can trigger it.

• Headache-free migraine: This type of migraine is characterized by such symptoms as visual problems, nausea, vomiting, constipation or diarrhea. However, unlike the other migraines, there is no head pain.

Treatment

Mild-to-moderate attacks can be treated by some of the following: • Using a cold compress.

• Resting with pillows supporting the head/neck.

• Resting in a room with no sensory stimulation (light, sound, odors) • Withdrawing from stressful surroundings.

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• Sleeping.

• Drinking a moderate amount of caffeine.

• Over-the-counter headache medications: Nonsteroidal anti-inflammatory drugs (aspirin, ibuprofen, naproxen, and ketoprofen).

Acetaminophen may be taken with the above.

Combination medications: Some pain relievers approved for migraines contain acetaminophen and aspirin combined with caffeine.

If these treatments don’t help, seek the help of a medical professional.

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A Woman’s Guide to the

Good Life

STRONGforBONES a healthy life

T

he skeleton plays a key role in a person’s overall health.

Weak bones put a person at risk of falls and fractures, which can make their overall health deteroirate rapidly. Statistics show that after a hip fracture, only 15 percent of patients can walk across a room without help after six months; 25 percent require long-term care and may become disabled.

How the skeletal system works Throughout your life, bone cells called osteoblasts are continually adding new bone to your skeleton while cells called osteoclasts demolish old bone in order to supply the rest of the body with calcium. After bone mass peaks around age 30, a person starts to lose 1 to 2 percent of bone a year. That accelerates to 3

or 4 percent each year in the first five to seven years after menopause, when declining estrogen offers less protection against the osteoclasts that break down bone.

B e proact iv e No matter what your age, there are many things you can do to strengthen your bones and prevent osteoporosis.

In addition to consuming certain boneboosting nutrients, you should quit smoking, limit consumption of alcoholic beverages, and exercise frequently. Weight-bearing exercise like aerobics or walking and strength-training are especially important for strong bones.

It is important to get screened for osteoporosis. This bone-thinning condition doesn't cause symptoms and takes decades to develop. Ask your doctor when you need a bone mineral density test (some recommend them at age 65, some at menopause, and some ear-

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A Woman’s Guide to the

Good Life

lier if you're at an increased risk).

Risk factors include family history, broken bones, being Caucasian or Asian, having a small frame, certain medications or conditions such as inflammatory bowel disease or multiple sclerosis.

Proper nutrients and key supplements also play an important role in good bone health.

Supplements • Calcium: This mineral is well known for bonestrengthening.

The calcium from foods such as cheese or milk is absorbed through the small intestine into the blood. It eventually combines with phosphorus to form hard, crystal-like substances that contribute to strong bones and teeth.

Most women fall short on recommended

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levels (1,000 mg a day for women those age 50 and younger; 1,200 mg a day for those age 51 and older), so supplements are usually recommended.

• Vitamin D: This vitamin helps the body better absorb calcium from food. If you lack the necessary Vitamin D, you won’t absorb the necessary calcium.

Most people don't get enough D from sources such as food and sunlight, and supplements are necessary.

• Vitamin C, magnesium, vitamin K, potassium and phosphorus are also all linked to better bone health. You can get your recommended intake of these from a combination of a regular multivitamin and a diet rich in fruits and vegetables.

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A Woman’s Guide to the

Simple

Good Life

stress busters

N

o need to travel to a spendy spa, purchase elaborate stress-busting tools or shelves of self-help books! Just follow these simple steps for some fast and easy stress relief.

EAT RIGHT. You’ve heard it a hundred times, but that’s because it’s true. Eat more vegetables, fruits and whole grains.

Avoid sugar, caffeine and fatty foods. Don’t let stress drive you to eat – eat only when hungry.

GET ENOUGH SLEEP. Another one you’ve heard countless times. Create a ritual to wind down. Avoid food and caffeine in the evening. Set a sleep schedule and stick to it. You are much more likely to be stressed when you are tired.

LET GO OF THINGS OUT OF YOUR CONTROL. Trying to control situations or people's actions that are beyond your control can be stressful. Avoidance also raises stress. Focus on things you can control. You can’t control the economy, but you can control how you invest your

money or how you spend it.

FIND A HOBBY. Take a class, spend time on something you’ve always wanted to do, volunteer...many of these things offer people a release and their stress dissolves when they immerse themselves in something they are passionate about. Be careful to choose something you truly enjoy, however, or it might end up creating more stress!

THINK POSITIVELY. According to studies, the stress hormone cortisol can be kept in check with a positive attitude.

Keep your chin up and think positive thoughts. Try to find the good in things – and that includes yourself! Don’t put yourself down – talk yourself up.

SHARE. Sometimes all it takes to let something go is to share it. Have coffee with a trustworthy friend once a week so you can vent. Or, keep a journal where you can release your stress. Don’t let it all become a negative dumping ground, however. Remember – think positively! When sharing the negatives that cause you stress, also share some positives and always try to end on an up beat.

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A Woman’s Guide to the

Good Life

11

Pay attention to your DID YOU KNOW...

80 percent of chronic disease problems can be linked to the spine?

Our bodies are designed to heal largely through the communication of the nervous system and function of the spine.

spine

and throat.

If you have any type of health issue, consider visiting a chiropractor to assess the health of your spine and nervous system.

DID YOU KNOW...

Problems with nerves in the mid to low back can...

• affect the small and large intestine, leading to a variety of digestive issues and constipation, affecting the overall immune system.

• affect reproductive and sexual organs leading to impotency, menstrual cycle difficulties or inability to get pregnant.

• cause muscle weakness, vascular issues, pain or restless legs.

Problems with nerves in the upper back can...

• directly affect the heart and lungs.

Problems with nerves in the neck can...

• Impact the thyroid, ears, eyes, nose

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A Woman’s Guide to the

Are your

FEET killing you?

C

ontrary to the popular opinion of high-heeled-loving fashionistas, your feet should not hurt on a daily basis!

Feet can be an indication of a person’s overall health. Swollen ankles can indicate congestive heart failure. Feet that are insensitive to pain and temperature can be a sign of diabetes. Cold feet may be symptomatic of circulatory disease. Clubbed toe nails may indicate chronic respiratory disease.

Follow these tips to ensure your feet stay healthy and pain free.

Wear shoes that fit properly

Choosing shoes that fit properly is the first step to eliminating foot pain. Don't just grab a pair of shoes that are “your size.”

Each brand and style of shoe fits differerenlty and it’s very possible you’ll wear a size 7 in one style and an 8.5 in another.

If you haven’t had your feet measured by a professional in the past few years, do so.

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Good Life

Feet can change size and shape over the years. They can even change in a day, depending on how much they have swollen from daily activities. A proper fit typically leaves from 3/8" to 1/2" of space between the end of your longest toe and the tip of your shoe when you are standing.

Don't expect a tight pair of shoes to stretch to fit your foot. They should fit well at the time of purchase. Styles with rounded toes allow toes more room. Pointed shoes can cause toes to overlap and after years of wear can cause extreme foot pain down the road.

Besides foot pain, wearing shoes that do not fit properly can cause bunions, heel pain, deformed toes and even nerve damage. But that’s not all. Wearing improper shoes can also cause knee problems and possibly even hip problems.

Long-term damage

According to the American Orthopaedic Foot and Ankle Society, women should wear shoes with a height of no more than two and a quarter inches and even shoes at these

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A Woman’s Guide to the

Good Life

heights should be worn no more than two or three hours each day.

Wearing heels frequently for long periods of time can shorten the Achilles tendon and cause a loss in the range of motion in your feet. Shortening of the Achilles tendon is responsible for the disproportionate number of American women who suffer from heel pain; up to 75 percent of the estimated two million people suffering from heel pain are women.

Stretch your feet

There are exercises that you can do at home to help prevent and relieve foot pain.

These exercises include Achilles tendon

13

stretching and plantar fascia stretching. Get more information from your local podiatrist.

Times are changing

According to a 1997 survey by the American Orthopaedic Foot and Ankle Society, a majority of women are no longer wearing shoes over one inch to work on a daily basis and fewer than 3 percent of women are wearing shoes with a height of more than two and one quarter inches.

Twenty percent of women report wearing athletic shoes to work. Fashion magazines may soon be the only place you see women wearing stilleto heels!

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A Woman’s Guide to the

Good Life

What’s in your

purse?

S

ome women carry half their household around in their oversized, stuffed bags, while others carry a tiny hand purse big

enough for some cash and a tube of lipstick.

No matter your style, there are eight items that everyone should carry in their purse, no matter its size.

1 2

Identification: A driver’s license or some other form of ID that will tell people who you are if you can’t speak for yourself.

Emergency contact list: Again, if you are unable to speak for yourself, help those who are on hand find who to call on your behalf. Include names and all the numbers you have for that person – home, work, cell, etc.

3

Cell phone: Hardly anyone leaves home without this anymore. While at times it can be a hindrance, when you’re in a situation where you need help, it could be a lifesaver. And remember, when driving, the purse is the best and safest place for your phone.

4

Cash: Don’t carry a lot, but always have a little on hand - maybe a $20 bill hidden away somewhere in case of emergencies.

5

A credit card: Less is better in this instance – one card is better than 10 for security reasons. But it is always smart to carry one card with you in case of emergencies when the $20 cash won’t cover it.

6

Important medical information: In emergency situations, it’s important for those trying to help you to know about any medical conditions you have, including allergies, heart conditions, etc. Simply jot them down and keep a list titled “Medical Information” in your purse. Along with that, carry your health card and/or insurance card.

7 8

Medications/inhalers/Epi Pens, etc. If you require any type of life-saving medication, always have some with you.

Notepad/pen: No explanation needed.

You don’t have one, you’ll always be scrambling to find something to write with or write on. Save yourself the headache and drop them in your purse today.

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A Woman’s Guide to the

Don’t let

Good Life

HALITOSIS send you into hiding

H

alitosis is no laughing matter. It can leave sufferers feeling paranoid at all times that

their breath may be bad, creating

extreme

15

self-con-

sciousness.

Halitosis can be caused by a variety of things. The most obvious of course is poor oral hygiene. That is why many sufferers tend to be self-conscious about it. Who wants others thinking that they don’t brush their teeth?

But often, bad breath is caused by something else – certain foods, an improper diet, sickness, allergies or a combination of issues.

Way s to w a r d o ff halitosis • Monitor your diet. Avoid excess dairy or acidic foods like onions.

• Brush and floss your teeth directly after each meal. When that’s not possible, take a drink of water and swoosh it around your mouth to break up food caught between teeth.

• Limit alcohol consumption and do not use tobacco.

• Drink plenty of water to avoid dry mouth.

• Beware of mouthwashes - many of them contain alcohol, which actually dries out the mouth, creating a breeding ground for bacteria that cause bad breath. The freshness from a mouthwash rinse may last only a short while.

• Gargle with salt water or lemon water.

• Visit a dentist regularly.

• If you’ve tried all these remedies and still suffer from bad breath, see a medical doctor.

The problems could be stemming from a medical problem.

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Women’s A Woman’s Guide to the

Good Life

SHOWCASE

Thurs.,October 6, 2011 3-8 p.m.

Broadway Ballroom 115 30th Ave E • Alexandria, MN Join us for these upcoming events! Keep your eye on the Echo Press for more information.

T H U R S D AY, N O V E M B E R 3 , 2 0 1 1 L a k e G e n e v a C h r i s t i a n C e n t e r, A l e x a n d r i a