Celebrate WomenOptimizing Women’sHealth Throughout theStages of Life Pamela Riggs MS.RD.Director, Medical Affairs & Shaklee Health Sciences Shaklee Corporation
Life Stages for Women20s to late 30s – A Time of Choices• Balancing career and familyLate 30s to late 40s– A Time of Change• Hormonal changes of perimenopauseLate 40s to 50 Plus – A Time to Live Well• Managing chronic disease
No Matter What Stage...It’s essential for all women to:• Eat Healthy• Be Active• Manage Stress• Supplement Wisely
Eating Healthy• Eat a variety of foods• Get plenty of whole grains, beans and legumes, fresh fruits and vegetables• Choose lean meat, fish, poultry, non fat or low fat dairy and soy• Select “healthy fats” – avoid trans fat and saturated fat, eat more omega three fatty acids (fish and flax) and monounsaturated fats (olive oil, nuts, seeds)• Watch sodium intake• Drink plenty of water• Cut back on fast food, soda, and other junk food
Being Active•Reduces risk of heartdisease, stroke, type 2diabetes and some cancers•Helps people achieve andmaintain a healthy bodyweight•Reduces feelings ofdepression, anxiety andpromotes psychologicalwell-being•Helps build and maintainhealthy bones, muscles,and joints•Promotes flexibility andbalance
How Much? What Kind?Moderate Activity, 30 min. a Everyday Activities day, most days of the * taking the stairs week * parking farther away * brisk walking * get off the bus a few stops early * dancing * gardening * actively playing with kids * taking fitness breaks at work * jogging * bikingResistance Training, 2 days a week * weight training
Manage Stress• Women are the world’s best jugglers• A price to pay – more stress than ever• Health consequences: digestive issues, compromised immune function, sleep disorders, weight gain and more...• CDC estimates that 75-90% of doctor visits are stress-related
Women and Stress2006 survey by the American Psychological Associationindicates woman are more effected by stress than men: * More women report engaging in unhealthy behaviors (comfort eating, inactivity, smoking) * Women report feeling the effects of stress on their physical health more than men
The Stress DietBreakfast: ½ grapefruit 1 slice of whole wheat toast (dry) 8 ounces of nonfat milkLunch: 4 ounces of broiled chicken breast (no skin) ½ c steamed broccoli 1 cup of water 1 Oreo cookieAfternoon Snack: Rest of the package of Oreo cookies 1 quart of rocky road ice cream 1 jar of hot fudge 1 pot of coffee 2 espressosDinner: 2 loaves of garlic bread Large pepperoni pizza 5 chocolate bars 2 quarts of soda Entire cheese cake eaten directly from the freezer
Top Ten Stressors1. Sick family member2. Money3. Personal health4. Children5. Work6. Intimate relationships7. Commuting (daily living activities)8. Personal safety9. Terrorism/natural disasters/state of the world10. Discrimination*Stress has been linked to all the leading causes of death such ascardiovascular disease, cancer, accidents, and suicide.
The Stress Response• Our evolutionary “fight or flight” response• Automatic response to physical and emotional threats• Hypothalamus sets off alarm system in the body * Adrenal glands - adrenaline and cortisol• Stress hormones increase heart and respiration rate, increase blood pressure, mobilize energy nutrients• Suppress non-essential functions - digestion, growth and development, chronic immunity
Health Consequences of StressDigestive problems:IBS more common among women by a ratio of 3:1.Most common digestive disorder for women toseek medical care.Suppressed or out of control immune system:Increased risk of infection and autoimmunedisorders. Autoimmune disorders more common inwomen than men.
Health Consequences of StressCardiovascular and nervous system dysfunction: Chronic stress raises heart rate, blood pressure, cholesterol, all increasing risk of heart attack and stroke. Contributes to memory loss, depression and anxiety.Sleep deprivation: Women are at greater risk of developing insomnia than men. Sleep deprivation may contribute to weight gain.Weight gain: Excessive cortisol increases central obesity.
Stress Management Steps• Identify stressors in your life• Schedule personal relaxation time• Good nutrition• Exercise regularly• Sleep more• Try botanical support – ashwaganda, L theanine
Supplement Wisely• Despite our best efforts, at times we fall short on achieving optimal nutrient intakes.• Get nutrition insurance or fill in nutritional gaps with a foundational supplement program.• A comprehensive multivitamin/multimineral is a great starting place.• Additional supplements as needed, depending on the stage of a woman’s life.
A Time of Choices 20s to late 30sBalancing career and family
Healthy Pregnancy• Start with preconception care.• Take a multivitamin-mineral with at least 400 mcg of folic acid.• Get early and regular prenatal care.• Be active, stay fit.• If you smoke or drink alcohol - STOP.• Avoid or control caffeine intake.
Healthy Pregnancy• “Eating for two” is a myth. An extra 300 calories a day is all you need.• Consume high quality protein - ~60 grams a day• Calcium and vitamin D rich food or supplements for bone health for you and baby.• Ensure adequate intake of omega 3 fatty acids (DHA) which studies show help fetal brain and visual development. Experts recommend 200 - 300 mg a day during pregnancy and nursing.
Healthy Pregnancy• Don’t eat uncooked or undercooked meat or fish.• Avoid shark, swordfish, mackerel and tilefish (high in mercury)• Take a high quality fish oil supplement• Fiber rich foods and plenty of water to prevent constipation• Iron rich foods and supplements to prevent iron deficiency anemia
Time of Change Late 30s to Late 40sHormonal Changes of Perimenopause
Perimenopause• The time leading up to menopause• Natural part of aging that signals the end of your reproductive years• Ovaries shut down, make less estrogen and progesterone• Menopause is only one day – the day you have not had a period for 12 months in a row
Perimenopausal Symptoms• Hot flashes and night sweats• Accelerated bone loss• Mood swings and mild depression• Foggy thinking• Sleep disturbances• Weight gain
What you can do• Eat more plant estrogens Studies indicate soy protein helps reduce the frequency and severity of hot flashes Black cohosh studied extensively in Germany for reducing frequency and severity of hot flashes.• Ensure adequate calcium and vitamin D intake Calcium 1000 – 1200 mg per day Vitamin D enhances calcium absorption
What you can do• Manage your weight Clinically tested, sound nutritional program Meal replacement shakes and bars to control calories Leucine to preserve lean muscle and metabolism Protein to control hunger Personalized and flexible meal plan guidelines Support tools for lifestyle change
What you can do• Address mood and mental outlook Omega 3s St. John’s Wort• Promote restful sleep regular bed time routine, sleep conducive environment no caffeine, large meals, alcohol or exercise before bed herbal remedies like valerian root
Time for Living Well Late 40s to 50 PlusManaging Chronic Disease
Time for Living Well• By 2030, the number of older Americans will have doubled to 70 million, 1 in every 5.• Poor health is not an inevitable consequence of aging.• Much of illness, disability and death from chronic disease is preventable through a healthy lifestyle and early detection practices: diet and exercise not smoking cancer, depression and diabetes screenings
Women and Heart Disease The #1 KILLER of Women• Claims more women’s lives than any other disease: ½ million per year 1 death per minute• Every year since 1984, more women than men have died of CVD• 1 in 2 women will die of heart disease• 1 in 25 women will die of breast cancer• Sudden cardiac death is declining in men, rising in women
Gaps in Awareness & TreatmentWomen can be:• Less aware of symptoms unique to their gender• More likely to avoid or delay seeking medical care• Less likely to receive timely and lifesaving treatments• More likely to obtain annual mammogram and pap smears than lipid profile and BP checkThe majority of women say their doctorsdo not discuss heart disease with them.
Women and Atypical Symptoms• Discomfort in areas of the upper body (neck, shoulders)• Nausea, lightheadedness, or breaking out in a cold sweat• Atypical chest discomfort: “indigestion”• Shortness of breath• Fatigue, weakness, lack of energy
Heart Disease Prevention• Eat healthy• Be active• Achieving and maintaining a healthy weight (BMI of >18 but <30)• Know Your Numbers: BP <120/80 FBS < 100 Waist Circumference < 35 Total Cholesterol < 200 LDL <100, HDL > 50, TRIG < 150 CRP < 3.0
Women and Osteoporosis• Osteoporosis - a disease in which bones become fragile and more likely to break• 80% of those affected by osteoporosis are women• Fractures of the hip, spine, and wrist are common• Up to 20% of bone mass lost in the 5-7 years after menopause• 1 in 2 women > age 50 will have an osteoporosis-related fracture in their remaining lifetime
Osteoporosis Prevention• Get the daily recommended amounts of calcium and vitamin D• Engage in regular weight- bearing and muscle- strengthening exercise• Avoid smoking and excessive alcohol• Talk to your health care provider about bone health• Have a bone density test and take medication if advised by your health care provider
Celebrate Women’s Health Shaklee Helps Optimizes Women’s HealthTime of Choice Time of Change Time to Live Well
Solutions for All Life Stages All Stages Special Needs Special Needs Special Needs (20s - late 30s) (Late 30s – 40s) (Late 40s – 50+) Pregnancy Perimenopause Heart HealthVitalizer ™ Vita-Lea® w/Iron Menopause OmegaGuard®Women B Complex Balance CoQHeart®Stress Relief Complex* OsteoMatrix® Shaklee FiberComplex* Osteomatrix® Plan® OmegaGuard®Shaklee 180 Gentle Sleep OsteoMatrix® Fiber Plan® Complex* Iron Plus C Moodlift® Complex*
The Beauty of a Woman The beauty of a woman must be seen from in her eyes; Because thats the doorway to her heart, the place where love resides. The beauty of a woman isnt in a facial mole; But true beauty in a woman, is reflected by her soul. Its the caring that she cares to give, the passion that she shows; And the beauty of a woman with passing years only grows.Authorship is variously and generously attributed to the following authors: Maya Angelou, Ralph Fenger, Audrey Hepburn & Sam Levenson Thank You!