Fitness4Her

Women's Fitness

Diet, Exercise and Menstruation – How Your Lifestyle Affects Your Monthly Period

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Diet and exercise have a lot to do with menstruation. Not only during your cycle but in the days before you start your period, what you eat and how active you are can mean the difference between a difficult period or an easy one.

I noticed that many women frequently read my posts regarding menstruation, so I wanted to dedicate this blog post to problems in this common area of women’s lives. From the age of 16 until around 50 years of age, women are reminded of their femininity by the return of their monthly cycle known as menstruation.

A normal menstrual cycle lasts from 3 to 7 days, cycling every 21 to 36 days. Most young women start their periods by age 16 and should consult a physician if she has not started by her 17th birthday.

For most women, they can continue a regular productive schedule during their menstrual cycle. Now of course, there may be days when cramping and a heavy flow may keep you from feeling your very best, but if your monthly period disrupts your life regularly, you might want to consult your physician.

Regular exercise like aerobics and strength training can actually help guard against cramping by strengthening the abdominal wall and back muscles. A sensible diet that is low in saturated fat and sodium can reduce swelling and alleviate some of the discomfort of premenstrual syndrome. I recommend my 30 Minutes To A New You Exercise Program and my Fitness4Her Diet to help you regulate your hormone levels and lower your chance of suffering from these symptoms.

It has been found that some women who engage in intense training such as runners, who run more than 50 miles per week, may actually stop having their periods temporarily or permanently. Although this may seem like a dream come true, it is let your doctor know that you have stopped having a period, as this could be an indication of a more serious medical condition.

Up to 43% of athletic women who work out at extremely high intensities do not have menstrual periods. This condition is known as amenorrhea and has been linked to low estrogen levels as well. Because estrogen is responsible for bone health, amenorrhea can lead to osteoporosis later in life and should not be overlooked.

If you suffer from crazy menstrual periods with gaps that last a month or two between cycles, you are not alone. This common menstrual dysfunction is called oligomenorrhea, or infrequent menstruation of two or more months between cycles.

But like amenorrhea, oligomenorrhea is not a permanent condition. In fact, in most highly active women, normal menstrual functioning returns one to two months after decreasing the level of physical activity. If amenorrhea persists, a woman should undergo a thorough hormonal and gynecological evaluation and, if necessary, receive medical treatment. 



One of most common and talked about types of menstrual problems is premenstrual syndrome (PMS). Believed to be caused by a hormonal imbalance of either an excess in estrogen or a deficiency in progesterone. Premenstrual syndrome encompasses a variety of emotional, behavioral and physical symptoms. Regular exercise has been known to lessen the pain and discomfort of these conditions. But a diet low in sodium and saturated fat will reduce swelling and cramping. Remember to drink plenty of water to keep yourself hydrated throughout this special time and avoid carbonated drinks because of their tendency to leave you feeling bloated.

So you see, diet and exercise have a lot to do with your menstrual cycle. Your period is an essential part of your health. When your body stops producing estrogen, you will cease having your period. After that, your body has its own problems that you will have to contend with. Start making this monthly time of the month, something you barely notice. Take charge of your life by eating sensibly and staying active and fit.

Better Health With Beta Carotene

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You may have heard the term Beta Carotene in association with healthy foods and benefits. But just what is it and why is it important to include rich sources of Beta Carotene in your everyday diet?

Beta Carotene is a carotenoid found in colorful fruits and vegetables that are common in the American diet. Although typically associated with yellow and orange vegetables, Beta Carotene rich foods can be found in white, red and pink hues as well.

The reason that many healthy diets include foods that are rich in beta carotene is because of the many benefits that it provides.

1. As a provitamin A compound, Beta Carotene, when consumed can be easily converted into retinol, an active form of vitamin A.

2. A powerful antioxidant, Beta Carotene protects the body from cancer-causing free radicals.

3. Strengthens the body’s immune system. Eating foods rich in Beta Carotene will keep you from getting sick as easily.

4. Promotes cell regeneration to prevent disease.

5. May help to protect the reproductive system. Though not fully determined, it is believed that Beta Carotene aids in the protection of the female reproduction organs.

Good sources of Beta Carotene include:
Sweet potatoes, Carrots, Squash, Tomatoes, Peaches, Papaya, Mangoes, Bell Peppers, Spinach, Kale, Broccoli, and Turnips

Although no specific disease is linked to a Beta Carotene deficiency, tissue damage as the result of a diet low in Vitamin A can lead to disease. Even if you eat a well balanced diet, there are certain lifestyles that affect Beta Carotene levels, these include:

• Smoking depletes Beta Carotene levels, so if you must smoke, make sure your diet is rich in fruits and vegetables. Vitamin supplements for beta carotene should be taken with caution, and you should consult your physician about the use of beta carotene supplements while smoking.
• Drinking alcohol, especially to excess has been found to cause low beta carotene levels.
• Eating margarine has been found to cause lower levels of beta carotene.
• A diet low in fruits and vegetables. If you don’t eat these foods, you will have low levels of Beta Carotene.
• Certain medications lower Beta Carotene levels. Always read medication information and consult your physician if you have any concerns. Be sure to continue your medication as recommended by your doctor.
• Health conditions such as problems with heart, pancreas, liver or bladder.

Many of my recipes include healthy sources of Beta Carotene. If you are interested in trying some of these mouth-watering meals, check out my recipes in the Healthy Cooking category of the Members Only section. But you have to be a member to get access, so go ahead, sign up now and learn to love food and enjoy fun and healthy cooking without ever having to count a single calorie.

Circuit Training Will Super Size Your Weight Loss and Fitness Program

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If you aren’t familiar with circuit training, you’ll want to read this article to see how you can get maximum results from your current workout program. You can super size your fitness program just by adding circuit training to your routine.

A combination of high-intensity aerobics and resistance training, a circuit routine may consist of as little as five easy-to-follow exercises. These should target certain areas to burn fat, build muscle and strengthen your lungs and heart. When you complete the last exercise in your circuit, you begin again on the first exercise of the routine, with a very short amount of downtime between exercises. The recommended amount of time for the entire workout should be 15 minutes. Depending on your fitness ability, you may want to work your way up to completing more than one circuit.

Adding weights to your circuits will take you to the next level, this is important when you want to see consistent weight loss and fitness effects. It’s also a dependable way to keep you from reaching a plateau in your workout program. That’s what happens sometimes when you continuously do the same exercises every day without increasing the reps or intensity, your body gets used to the same amount of exertion and you begin to burn less fat which compromises your weight loss efforts.

One thing to keep in mind when you add weights to any exercise is to learn the exercise first, then add weights while gradually increasing the amount and intensity. This is important for maintaining your form while executing the move. Practice your exercise in front of a mirror, ask a workout buddy to spot you, or hire a trainer to help you position yourself, if necessary. Once you are accustomed to the angle of your body and the muscles being worked, the better outcome you’ll reach when using weights with your program.

I suggest doing circuits two to three times per week, alternating with complete aerobic or strength training exercises on opposite days. It’s best to spend at least 30 minutes each day for six of the seven days of the week. Take one day off and just completely rest your body because that is just as important as the exercise for keeping the body fit and healthy.

The great thing about these workouts is that you can do them at home, at the office, in the gym or outside. All you need is an exercise mat, a couple of dumbbells, a towel to wipe the sweat and a bottle of water to keep you hydrated. There are some great plastic and metal water bottles available in stores if you don’t want to buy bottled water, but it’s very important to always keep water with you when you are exercising.

There’s no reason why you can’t get the most results from your weight loss and fitness program without having to spend a fortune. This is an inexpensive way to help you burn fat, lose weight and achieve the fabulous body that you desire.

Sunny Shrimp Salad

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This shrimp salad is a summertime favorite of mine. Georgia peaches come in season at the end of June, or early July and they are so juicy and sweet. The apricot and mango tossed with the shrimp give this salad a sunny feel from the tip of your tongue to the bottom of your tummy. It’s yummy!

8 oz. chilled cooked, peeled shrimp
8 cups salad mixture
1 1/2 large peach, sliced
1/2 large apricot pitted and sliced
1 large mango, sliced
2 Tbs. sliced almonds
Any low/fat dressing such as Ken’s Ginger dressing

Directions:

In a large bowl toss shrimp, greens and cut up fruit.
Drizzle with favorite dressing.
To serve garnish with nuts cashews or almonds.

Health Benefits:
High in Vitamins A, C and K, this salad is the antioxidant answer to fighting free radicals. Full of fiber, low in saturated fat, cholesterol and sodium. This salad tastes delicious and it is so nutritious. Enjoy!

Pretty Peachy / Pear Crisp

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Great as a snack or a dessert served after a fine meal. It reminds me of the springtime, but of course can be served any time of the year. It tastes so good, you’ll feel guilty, even though it’s actually a healthy treat.

1 16 oz. can peaches sliced and drained
1 16 oz. can pear halves drained and cut up
1tbs. ginger
2 tbs. brown sugar
1/2 cup crushed ginger snaps
1/2 cup rolled oats
Cool whip fat-free for a topper

Directions:

Baking dish sprayed with Pam (baking or butter Pam).
Combine peaches, pears and ginger.
In small bowl stir together gingersnaps, oats and brown sugar sprinkle over fruit.
Bake at 400 degrees for 20 minutes serve hot.
Cool-whip fat-free on top Yummy!

Health Benefits:
High in antioxidants and low in saturated fat, sugar, sodium and cholesterol. It’s the perfect dessert that leaves you feeling satisfied. High in vitamins and nutrients, make it often if you have kids at home to offer them a healthy alternative to sugary, prepackaged snacks and desserts.