Hello! 
Since Mother's Day is this month I thought we should focus on women's health. We will take a look at heart disease, good bone health and taking time to care for yourself. If you are a man you can help foster this awareness.
Kathryn Fink, MS, RD, CSSD, LD
Nutrition & Fitness Consultant
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Heart Disease
Heart disease is the leading cause of death in women over the age of 40, mainly because it goes undiagnosed. A few things you need to know...
Risk Factors
Smoking
High LDL/Low HDL levels
High blood pressure
Sedentary lifestyle
Unhealthy weight
Uncontrolled Diabetes
When to call the doctor or 911
Call your doctor if you or a loved one experience...
Extreme fatigue or decreased ability to complete daily activities.
Fast heart rate (above 100 beats per minute)
Constant dizziness or lightheadedness
Call 911 if you or a loved one experience...
Fast heart rate (more than 150 beats per minute) - especially if he/she is short of breath
Shortness of breath NOT relieved by rest
Sudden weakness or paralysis (inability to move) in the arms or legs
Fainting spell with loss of consciousness |
Teeth and Bones
Many women do not understand the importance of calcium and vitamin D for good bone health.
Calcium & Vitamin D help:
Build and strengthen your teeth Build and strengthen your bones
Your body continues building bones until your mid 20's - 30's when it finally stops adding to your bones. After that your bones do not become any thicker and may begin to weaken if enough calcium is not taken in through your diet. This is why it is important to build up your bones and maintain bone strength by the following: - consume adequate amounts of calcium and vitamin D (consult your dietitian or doctor for your specific recommended amounts)
- perform weight bearing exercises 30 minutes, 2-3 x week (remember to always check with your doctor before you start any exercise program.)
Foods High in Calcium
Milk, yogurt, cheese
Orange juice, cereal and bread "fortified" with added calcium
Tofu with calcium sulfate
Collard or turnip greens and broccoli
Sources for Vitamin D
Vitamin D enriched milk and yogurt
Salmon, tuna mackerel
Some ready to eat cereal and orange juice
15 to 20 minutes of sunlight
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Taking Time to Care for Yourself
Many mothers find it difficult to take time to care for their own needs.
Remember, you have to take some "mommy time" in order to rejuvenate yourself so you can continue to take care of your family. Find time to do something just for you. Examples include:
Bubble bath
Night out with the girls
Yoga class
Massage
Manicure or pedicure
Take a nap
Read a good book
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Where is Kathryn this Month?
Speaking in Scottsdale, Arizona
Kathryn will be going to Scottsdale, Arizona this month to speak at a conference on a childhood obesity project she is involved in.
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