There is nothing more important than getting a full eight-hour sleep. It not only relaxes the mind and body but also helps in metabolizing all the excess fat in your body. Scientists at the University of Chicago have researched this fact and proven it to be a reality. Missing out on the appropriate amount of sleep can cut down your loss of fat. So if you are on a diet with the aim to lose fat, make sure you get your fair share of sleep.

The scientists at Chicago University have proved that people who are on a strict diet with an aim of losing fat have lost less weight in comparison with people who were getting a good night’s sleep. They opine that cutting down on sleep time increases the manufacture of the ghrelin hormone, which in turn makes you lethargic and prone to pangs of hunger. It also makes you physically less active and slows down the process of burning fat.

How sleep loss slows down fat loss

A part of our brain called the hypothalamus is responsible for regulation of our appetite. Two hormones play a critical part in the regulation of the food we eat: leptin which is released by our fat cells, and ghrelin, which stimulates appetite. A part of the hypothalamus is activated due to lack of sleep, which affects the ghrelin level and makes it rise. Increase in ghrelin levels leads to increased appetite. On the other hand, with lack of sleep, leptin levels fall indicating to the brain that the person feels starved. Between the two hormones sending wrong signals to the brain, the person ends up feeling starved and hungry. And the person ends up eating and adding on more weight.

A sleepy person’s mind is confused enough psychologically to not be able to fight the hunger cravings caused due to a fall in his energy levels bringing in a feeling of fatigue and tiredness. The person understands it to confuse his lack of sleep to feeling hungry.

People suffering from a condition of lack of sleep often end up becoming obese. This condition is called sleep apnea.  Both obesity and sleep apnea are interdependent and one gives rise to the other and forms a continuing cycle because sleep deprivation gives rise to tiredness misinterpreted as lack of energy which prevents the person from indulging in any activity or exercise. The person eats to get energy which then, combined with lack of exercise, leads to obesity.

It is, therefore, very necessary to get adequate sleep in order to escape the dangers of obesity. It is absolutely essential to start eating healthy, exercising regularly and practicing healthy sleeping habits to enjoy a healthy life.

It is not easy to chalk out a diet plan for women.  A diet plan that keeps a check on the weight might not always ensure that you get all the necessary nutrients.  The diet plan should mark a balance between the two. When you go about creating the wholesome diet plan to cater to women, it is going to be very important that you lay some effort and time into picking out the foods that you will be dishing up every day.  There are some must have foods which provide essential nutrients and do not lead to weight gain.

Women who make such clever food choices are likely to observe superior levels of energy, extra control over their food cravings, improved focus and concentration, as well as overall more effective weight loss progress. In other words, you must make correct food choices. Let us have a fast look at a few of the top 6 healthy foods which all women should include in their daily diet.

Top 6 foods all women should eat

1. Salmon

Salmon is a great choice because it is a great source of vital fatty acids and it is rich in protein content. A lot of women usually tend to be lacking in protein on their nutritious diet plan and so by consuming this at least twice a week, you may resolve this issue. Since it is a bit higher in calories compared to various other sources of protein, just make sure that you maintain your serving size within check.

2. Oats

For a quick breakfast on the move, oatmeal tops the options. Oatmeal is rich in fiber, includes a little bit of protein, and is also totally free of sugar. You sure would not like blood sugar surge at this point as that may only have you grabbing a donut in the coffee room early in the morning. Flavor your oatmeal with a bit of cinnamon or perhaps some healthy sugar-free maple syrup.

3. Spinach

Iron is a nutrient that a majority of women are lacking because they don’t consume much of red meat. In order to deal with this, begin introducing spinach in your daily salads. Spinach is extremely full of iron and can make sure that you maintain your energy level high the entire day. In addition, it includes very few calories which you do not need to be concerned about adding to your everyday calorie total.

4. Greek Yogurt

Further, don’t ever disregard Greek yogurt as Greek yogurt is much higher in protein as compared to several other yogurt varieties. It is also significantly lower in sugar. Women particularly must include a lot of dairy foods in their eating habits since this will help promote stronger bones. Make sure you select low fat varieties to maintain your saturated fat consumption within limits.

5. Butternut Squash

Butternuts squash like a great many other yellow or orange fruits and vegetables, is loaded with carotenoids like beta-carotene and alpha-carotene. Though carotenes ought to be incorporated into everyone’s diet, they might prove vital to women’s health and wellbeing as a high-carotenoid diet is usually associated with reduced risks of both ovarian and breast cancer.

6. Flax Seeds

Flax seeds act as a great source of essential Omega-3 fatty acids and also have been associated with lowered chance of heart disease and breast cancer. The seeds’ anti-inflammatory features are also great for combating arthritis, whilst their digestive benefits may help in case of irritable bowel syndrome; two distressing conditions that tend to be more common in women than men.

Are you eating too little? Exercising too much? Have your menstrual periods become irregular or stopped? If so, you may be risking your health by making yourself vulnerable to injuries and other serious problems that could have an adverse effect on your health and active life. You may also develop osteoporosis, a condition where bone density gets decreased, making your bones vulnerable to fracture. Here are some tips for women to improve their bone heath.

Several treatments are available for various joint problems, specifically for arthritis and osteoporosis.  But normal exercise, proper nutrition, and regular checkups could help prevent pain and damage to bones and lead to living a healthier life.

Using Omega-3 fatty acids: A balanced diet complements the building of the right kind of nutrients in the system. Omega-3 fatty acids (or fish-oil supplements) are found in fatty fish like salmon and in some seeds and nuts. Omega-3 supplements intake increases the bone mineral density and decreases the risk of bone damage. These supplements could also be taken daily along with a diet of fish.

Vitamin-D: Vitamin-D supplements help in absorption and retention of calcium and maintenance phosphate levels in the blood. They also enables bone growth and breaking down and formation of bones. Lack of vitamin-D leads to osteomalacia (bone pain) and osteoporosis. Older people have lower levels of vitamin-D leading to muscle weakness making them prone to falls and fractures. Sunlight is the best source of vitamin-D but using a sunscreen during summer reduces absorption through skin. Experts recommend taking vitamin-D supplements (at least 1,200 IU per day) for women in spite of taking calcium for osteoporosis. For best results a combination of calcium and vitamin-D supplements is a must.

Calcium intake: Foods high in calcium like milk, cheese, yogurt, broccoli, canned sardines and salmon with bones should be made part of the daily diet.

Quit smoking: Women smokers have been found to have lower bone density, exposing them to a higher risk of fractures due to lower calcium absorption and estradiol production.

Walking: Regular exercise and an active lifestyle go a long way in ensuring lower risk of osteoporosis and arthritis. Exercise reduces strain on joints by making muscles stronger and aiding weight loss. Walking is by far the best form of preserving bone density.

Working on quads: Stronger thighs prevent knee osteoarthritis by diminishing the stiffness and pain. Exercising with weights as well as doing squats and lunges helps strengthen the thigh muscles.

Maintaining a healthy body weight: A low body weight increases the risk of broken bones.

Expert advice: A family history of bone disease, certain medical conditions like hyperthyroidism and arthritis and a few prescription medications increase bone risk. Checking with a health care professional and undergoing a bone density test under advice would definitely reduce the risk of broken bones.

Many women have suffered on the altar of fashion, sacrificing their calves and feet at the cost of wanting to look good, by wearing high heels. They might help you look taller, but do more damage than good for your health by aggravating already existing foot problems and also causing various kinds of pain in the legs and back.

Here are the results of a study done on the consistent use of high heels and the changes they effect on body posture and muscles causing permanent damage, before you step into those stilettos.

Risks of Wearing High Heels

Wearing high heels over a long period of time shortens the fibers in your calf muscles and brings about drastic changes in them. Any limb that is forced to stay in a tightened position over a lengthy period of time inadvertently plays a role in shortening muscles of that limb, and this has been conclusively proven by orthopedists.

A study was conducted by the Vienna University and the Manchester Metropolitan University on a sample of two groups of women with ages 20 to 50 years who were in the habit of regularly wearing high heels of a minimum height of 5 cm over the last two years and women wearing footwear with no heels. The aim was to do a comparative study on the collective outcome on the muscles of their calves.

At the outset, Magnetic Resonance Imaging to make a comparison of the calf muscle size of all the women revealed that they were the same for both the women that wore high heels and for the women that wore flats.

The study concluded that the calf muscle went through changes due to wearing of high heels. The fibers of the calf muscle shorten in length when placed in a shorter position. The study also revealed that the attached tendons around the calf muscles, especially the Achilles’ tendon, was far stiffer and thicker in comparison with women that wore flat shoes, although the length of the tendons were the same across both women groups.

Over a period of time, high heels wearers realized that they were unable to walk on flat shoes and would experience distinct discomfort. The reason for this is because the Achilles’ tendon would stiffen and thicken in order to recompense for the calf muscle’s shortened fiber and would not stretch anymore because of the shortening that has already taken place.

At the end of the day, it would be a good idea for high heels wearers to do some stretching exercises to keep away from getting painful feet.

When you know things are going downhill and the only recourse is corrective action taken before falling at risk, it is prudent to take the right decision to ensure a healthy body. Wear heels that are moderate in height up to about an inch and a half. High heels can be relegated to be worn for social occasions. It will save you podiatrist fees in the long run and offer relief to your body and your feet.

All of us fear age showing up on our cheerful faces in the form of wicked wrinkles.  Why not eat some healthy foods and delay the signs of aging rather than sit back and mourn helplessly.  Here is a list of top 10 Anti-aging foods that are sure to slowdown your aging process.

1. Avocado:

The fruit Avocado helps to maintain healthy skin and also avoids skin aging. It is a good source of monounsaturated fat that helps reduce the cholesterol in the body.  Avocado is also a good source of Vitamin E which helps to alleviate menopausal hot flushes.  It is also a good source of Potassium which helps to prevent high blood pressure and fluid retention.

2. Cruciferous Vegetables:

The cruciferous vegetables include Cauliflower, Broccoli, Cabbage, Radish, Brussels and Turnip.  These vegetables fight against body toxins and cancer.  Try to consume these vegetables daily either raw or semi-cooked so that the enzymes remain intact.

3. Berries:

Blackberries, blueberries, black current and grapes can be included in this group.  The berries contain flavonoids which are very powerful antioxidants.  Berries also prevent toxin buildup in the body.

4. Garlic:

A clove of Garlic daily can protect you from heart disease and cancer.  Garlic also helps reduce cholesterol levels and hence further reduces the risk of heart disease.

5. Ginger:

Ginger can greatly help the circulatory and digestive systems.  It helps alleviate rheumatic pains and aches.

6. Nuts:

Most nuts are good sources of minerals.  Walnuts for instance may add a few extra calories to your diet, but they are also an excellent source of magnesium, potassium, zinc, iron, copper and selenium.  It would be wise to sprinkle nuts to salads and desserts. Nuts can greatly help your immune and digestive systems.  They improve the health of your skin and also help in preventing cancer.  Nuts can also help you to control the cholesterol levels.  However do not consume nuts which give out a nasty oily odor as it may be a source of free radicals.

7. Whole Meal Pasta and Rice:

Complex carbohydrates are a consistent source of energy.  Both Whole Meal Pasta and Rice are excellent complex carbohydrates.  Brown Rice is a complex carbohydrate rich in Vitamin B as well as fibres.

8. Soya:

Including Soya in diet has many benefits.  Soya helps to maintain the estrogen levels in the body. It also prevents osteoporosis and Alzheimer’s disease.  It also protects the heart and prevents heart disease.

9. Watermelon:

Both the seeds and flesh of watermelon are very good for health.  The flesh of watermelon is a good source of Vitamin A, Vitamin B and Vitamin C.  The seeds are a source of Selenium, zinc, Vitamin E and essential fats which prevent aging and free radical damage.  It would be best to grind both the flesh and juice in a grinder and consume watermelon juice.

10. Water:

It is very essential to consume atleast 8 glasses of water in a day.  Water purifies the body and eliminates the unwanted toxins in the body.  It is a very good habit to have regular intake of fluids in the form of juices, milk, soups and water.  Do not rely on thirst alone as the body needs water at frequent intervals.  The feeling of thirst dies with age.  Hence make sure you consume proper amount of water as per the requirement of the body.

Preventive measures taken to avoid pregnancy after conception is emergency contraception. Unplanned pregnancy occurs when adequate measures of birth control have not been taken, or if a condom has broken during intercourse or you have forgotten to take your pill.  In some cases, a rape victim could also get pregnant.

In order to not let the pregnancy run its complete course of gestation and to terminate it, a failsafe method is emergency contraception.  The only requirement is that it should be used right away or as close to the period after sexual intercourse as possible.  That way you will not only avoid the unplanned pregnancy, you will also save yourself the stress and anxiety waiting for your next monthly period.

Methods of Emergency Contraception

There are two ways of practicing emergency contraception – through pills and by have a copper T intrauterine device inserted by a physician.

The IUD or intrauterine device is hassle-free.  It is a device made of plastic and coated with copper to kill sperms and shaped like a T.   Once inserted, you do not have to worry about conceiving. The copper T IUD is also effective if inserted within 5 to 7 days of unprotected intercourse in order to avoid a pregnancy.  If in future, you do plan to conceive, you can do so by having the IUD removed by your doctor.  The IUD is far more expensive – almost $500, but once inserted, they last for up to 10 years.  It is best not to have an IUD inserted if you have some kind of a sexually transmitted disease or a pelvic infection, as it would worsen the condition and also prevent having children in future.

Birth Control Pills as Emergency Contraception

Taking a pill for emergency contraception is not only safe, it is also far cheaper and can be done without the help or need of a doctor.   The pill is also called the “morning-after” pill and is easily available over the counter.   If unprotected sex has occurred, the pill must be taken within 5 days after the event in order to avoid a pregnancy.  Taking it sooner would be more effective.  The pill contains hormones like progestin and estrogen in combination or only progestin.

There are some birth control pills available that also double up for emergency contraception.  Checking with your doctor will help identify which of these are safe and sure.

How Emergency Contraception works?

Prevention of ovum secretion, fertilization and implantation is what emergency contraception does.  The release of the egg or ovum is prevented from taking place by hormones present in the pill which then stops fertilization from occurring.  The hormones also get the fallopian tubes to relax and disallows the ovum’s progress towards the uterus. The endometrium or the uterus lining is also thinned out by the hormone and it is rendered incapable of letting the fertilized egg to implant and gestate.

Where to buy Emergency Contraception pill?

Emergency contraception pills can be bought over the counter by women over the age of 17 without any prescription, though proof of age will need to be provided.

Moderation is the key to good health.  The needs of our body are limited.  All one needs to do is to exercise some restraint for a healthy body. Eating the right kind of food will also help in diabetes control, in good eyesight and even cure you of any problems related to digestion and help aid proper bowel movement.  Here are some foods that should constitute a part of your diet to keep your heart healthy.

Leafy vegetables:  A lot has been written and said about fenugreek and spinach being the best sources of niacin and vitamin B-complex. These prevent clots from forming in our blood vessels and also prevent arteries from getting hard. Bell peppers, citrus fruits and berries are some more sources of vitamin B-complex.

Milk and milk products:  Fatty acids present in milk and milk products are a tremendous source of polyphenols (which not only help lower blood pressure but also care for our blood vessels) and antioxidants. In combination, the antioxidants and polyphenols avert heart diseases.

Egg whites:  If you want to go in for a protein-rich diet, make egg whites an essential part of your food intake. They contain iron, choline, folates, are free of cholesterol and have decreased calories. Egg yolks are best avoided as they increase cholesterol levels and are very unsafe for those with heart ailments.

Whole-wheat:  Whole-wheat supplies our body with much needed fiber for digestion as well as essential vitamins and minerals. The fiber present in whole-wheat helps in reducing LDL – low-density lipid cholesterol by binding with it and helping flush it out of our system. Whole grains, barley and oats are other fiber-rich foods.

Olive oil:  Adding olive oil to your salads or using it for frying foods is a great way to decrease your LDL levels. The antioxidants present in olive oil help in making arterial walls more elastic to accommodate blood flow and therefore, reduces chances of heart related diseases.

Fish:  Certain fish oils consist of a type of fatty acid called omega-3 which also help in easier blood flow by increasing elasticity in the blood vessels, reducing blood clotting and improving our immune system as also enhancing our HDL or high-density lipid cholesterol.

Garlic:  Also helps in keeping a check on bad cholesterol as it contains a potent antioxidant called aicin. Adding garlic as a condiment to the foods you prepare will prevent blood vessels from clogging.

Apples:  For stronger blood vessels eating apples supplies essential vitamins and minerals like calcium, potassium, phosphorus and iron. Apples are also recommended for diabetics due to their low glycemic index.

Almonds and Walnuts:  Nuts like walnuts and almonds contain high quantities of fiber, vitamin E and omega-3 fatty acids. They also contain polyunsaturated and monounsaturated fats which are favorable for the heart. Adding these nuts in small measures to your salads or dessert will not only enhance the taste of your meal but also do your heart a great deal of good and keep you fit and healthy.

Birth control is important for a number of reasons. It helps you limit the number of children you want to have. Also, it makes it possible for you to put off pregnancy till you’re ready to have a baby and raise a family.

As a woman who is not prepared for parenthood just yet, there are several methods available for practicing birth control. The following are some of the main and most popular methods of birth control.

Birth Control using Contraceptives

Birth Control Pills

Undoubtedly, the most well-known birth control methods is through the use of condoms which are readily available everywhere. Condoms are generally very effective against unwanted pregnancies, though they might sometimes break or leak. So, always buy a good brand of condoms that is reputed for the quality, strength and durability of the product. Condoms give you one more major advantage. They provide protection from sexually transmitted diseases too.

Popular as they are, some couples choose not to use condoms. For such people there are other options available that are almost as effective. Like for example, birth control pills that are actually a hormonal birth control method. These pills are hormonal contraceptives which have to be taken one a day for the entire month or three weeks depending on the type of pills you are taking. They prevent pregnancy by stopping your menstrual cycle. But their effect is reversible and you can become pregnant if you stop taking them. Birth control pills however are not recommended for women who are smokers because they may cause health problems for such individuals.

Birth Control Pills

These are some of the existing methods of contraception and you might experience a few side effects while using them. Also, they are designed to stop pregnancy right at the start. That is, if you use a condom, or are on the pill, conception will not be allowed to take place whenever you have sexual intercourse with your partner.

However, for emergency situations, when you need some method of birth control after you have already had sexual intercourse there is what is commonly called the birth control pill or morning-after pill. You can obtain such emergency contraceptives from your doctor’s office or through your local pharmacy. But doctors strongly advice women against making it a habit to use emergency contraceptives or abortion as a preferred form of birth control.

Birth Control using Depo Shot

Another hormonal method of birth control is commonly called the Depo shot. This has one major downside. It has been clearly linked to a reduced absorption of calcium. Therefore, many Depo users are prescribed calcium supplements which they are advised to take every day. But the good part is that besides being an effective method for preventing pregnancy, the Depo shot is administered through a three-month schedule. As long as the effect of the shot lasts, your periods will not occur.

IUDs or Intra-Uterine Devices are another birth control method but they are not as popular as condoms, birth control pills, or the Depo shot. IUDs are available in different formats. They either involve the insertion of a spermicidal copper device, or ones that release progestin.

Abortion is the medical termination of pregnancy.  Prior to doing the process, it is advisable to consult a physician and have tests conducted to ascertain that pregnancy has occurred.  Once confirmed, and the fetus is not over nine weeks old, the best way to stop the continuation of pregnancy is to take an abortion pill which will help in the ejection of the uterine contents.

The pill used for abortion is otherwise known as the RU-486 and has been approved by the U.S. Food and Drug Administration (FDA) to aid the abortion process.  The pill combines two medications – misoprostol and mifepristone, which in combination can assist an abortion within four hours of ingestion.  The effectiveness and safety of this type of abortion is limited if done before the period of nine weeks once pregnancy has occurred.

Under advice of your physician the medications can be administered after you undergo a check to determine your health condition.  The abortion pill is not recommended for a woman who is diagnosed as hypertensive, diabetic, asthmatic or with a cardiac or bleeding problem.  The pill is also not recommended for those who have been diagnosed to have an ectopic pregnancy.

Mifepristone obstructs the production of the hormone progesterone which aids in the maintenance of pregnancy successfully.  Once this hormone is effectively blocked, the lining of the uterus begins to shed and is ejected by means of bleeding through the now softened cervix aborting the contents of the uterus.  Bleeding may be heavy or light as in spotting.  Sometimes bleeding may not occur with mifepristone.  In such a case, the second pill called Misoprostol is prescribed – to be taken within 48 hours of taking the first pill – either orally or vaginally inserted.

Abortion Pill vs Surgical Abortion

The abortion pill has been successful in 95 percent cases in terminating pregnancy effectively if taken within 9 weeks of pregnancy, and comes highly recommended by the World Health Organization as it also prevents maternal death caused by risk of infection in cases of surgery.  It is also comparatively a cheaper option, avoiding the administration of anesthesia and the use of painkillers post operation.  Complications arising after surgery are also avoided thereby reducing further medical treatment.

The only disadvantage of the abortion pill are the chances of bleeding occurrence which may continue for weeks.  In a few rare instances there has also been a stray case of infection developing.  There is also a five percent chance of continuing pregnancy where abortion pills have found to be ineffective.  In a few cases the pill may take a few days to take effect.  It is strongly advised to consult with your doctor in case of any complication like heavy bleeding or a secondary infection arising out of taking an abortion pill.

The abortion pill is available over the counter or at a Planned Parenthood health center at between $350 and $650 and is safe and effective if taken in the early stages of pregnancy, preferably within the first nine weeks.

Medication abortion has come a long way to help with undesired pregnancy.

If you are seriously considering getting pregnant or if your pregnancy has just been confirmed, then one of the most important things you need to do right away is get all the information you can about prenatal care to increase your chances of a safe pregnancy and a healthy baby.  Prenatal care is even more crucial if you’re going to have your first baby.

Prenatal care is not just about your unborn baby’s health, but also about your own health. And it doesn’t include just health care but also counseling and education on topics ranging from proper nutrition and exercises to the actual delivery of your baby.  During prenatal visits you will have the opportunity to discuss all your concerns regarding your pregnancy and the birth of your baby with your doctor or health care provider.

Prenatal visits to your family physician, gynecologist or midwife will typically be once a month till the seventh or eight month of your pregnancy.  After that you’ll have a weekly schedule till your baby is born.  During the very first visit, lab tests and a thorough check up for pregnancy risk will be done and you’ll be informed of your baby’s due date.

In the course of the next few months, your blood pressure, weight and the expansion of your stomach will be monitored.  Your baby’s growth and heart rate will also be checked.  In addition your health care provider will help you in maintaining a healthy diet and suggest nutritional supplements for the healthy growth of your baby and your own well being.  So make sure you keep all your prenatal appointments.

Prenatal care is also important because in case your baby has any medical conditions or developmental problems they will be detected in time and you will receive the proper medical advice and treatment for taking care of such complications.  Sonograms are performed to monitor the growth of the fetus.  When a sonogram is done you will have the memorable experience of listening to your baby’s heartbeat.

As part of prenatal care, an expectant mother’s blood is also checked for immunity against certain diseases like German measles and chicken pox.  If you get such diseases when you’re pregnant there is a high risk of your fetus developing different types of health problems.

In the last few months, your health care provider will routinely check the position of your fetus and be able to tell you in advance if your delivery will be a normal one or not.

Unfortunately despite being informed about the importance of prenatal care, a number of expectant mothers do not opt for it, mainly because of financial problems.  If you’re uninsured see that you have health insurance and that your insurance plan covers prenatal care.  For women from the low income group who cannot afford health insurance either, there are many health centers that have payment plans to suit them.

In short, your pregnancy should not be taken lightly.  Get prenatal care right from the start to ensure that the risk of you or your baby having any medical complications is as low as possible.