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Connecting Wellness in Mind, Body and Spirit through Evidence-Based Research
 ReflectionFocus on the beauty of nature rejuvenating the mind, body and spirit. |  Nourish Mind, Body and SpiritFind time to meet the daily challenges of the life early in the morning through prayer and meditation. |  RefreshRevitalize the body with water, make sure you drink at least nine 8oz of fluid daily. |  It's Time to Educate YourselfBeing healthy requires learning about what affects your health. Don't just be aware, but take time to learn the facts about your health. Search out evidence-based information, webinars and community resources to be in the best health you can be. |
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 Live, Laugh, LoveSerendipity means a fortunate happening, pleasant surprise, and a gift for discovery. Learn to discover the unique surprises in scenic walks and other explorations. Cherish those unexpected moments embracing the beauty of the moment. You will be surprised of the many things to enjoy! |  PerspectivesEveryone has different perspectives, thoughts and challenges. Learn the beauty of appreciating diversity. |  The Delicate TouchOur hands were designed to be open for the purpose of humanity. Let your hands inspire and nurture life. |  Live Free, Release, Let GoEmbrace the universe, don't get stuck in a rut when life has so much to offer. Visualize the blue sky, see how wide it is, we don't really know where it begins and where it ends. Learn when it's time to release and let go of past misfortunes, mistakes and failures. Exhale out the negative misfortunes, then breathe in those positive possibilities. Lets Start Counting I, 2, 3 … Let Go! |
 ReplenishLearn fun ways to replenish the body and relieve stress with aromatherapy and essential oils. |  Fun Has Purpose!A fun event or humorous moment can break through the gloomiest day. Take time to just have fun. Make it a routine to do something which enables you to drop heavy baggage to be uplifted by "KIND" spirits. |
GET SMART ABOUT HEALTH
Commentary: Dr. Michele J.Doughty, DHEd
Learn to cultivate your life, for it is delicate as the petals of a rose, yet strong and sustaining as the air we all breathe. Today's women are confronted with multiple priorities arising from family, personal and work experiences which can often distract us from maintaining balance and living life fully. Maintaining inner harmony and balance enables the women to strengthen her resilience to confront life challenges. That is why it is so important to "Get Smart" about your health early on. Educate yourself about your personal health by learning the importance of developing a personalize health action plan for lifelong wellness. Learn how to start making YOU a priority through changing your perspective and moving away from a stagnating perspectives and a sedentary lifestyle. Make sure you schedule an annual checkup, exercise regularly, cut out a few calories, and distance yourself from stressful circumstances and individuals. Getting smart about health also means doing the research. There is no one-size-fit-all approach to your health, so this means you will need to discover what works best in your life. The next step is to tailor your health plan to complement your unique lifestyle. Women are different in nature, although we might share a common interest, we still have different destinies, goals and lifestyles. We have different taste, perspectives, and preferences; however one thing we all share in common is we want to look and do our best. Remember "You" ultimately determine your destiny. Getting smart about health means taking the necessary steps to lower your risk for heart disease, cancer, and diabetes. The research shows the majority of non-communicable disease such as heart disease, and certain cancers are preventable when we take the necessary precautions. Remember the key to a successful you, mean spending time with cultivating you. Get Smart!
Top Ten Women's Health Issues
 Heart DiseaseHeart disease is the number one cause of mortality among women in the United States. Every 90 seconds a person suffers a heart attack. Lowering "bad" LDL cholesterol numbers and maintaining “good” HDL cholesterol numbers can reduce heart disease. Remember to "Go Red" |  Breast CancerThere are currently over 2.9 million survivors in the U.S. which shows early detection and medical care are working. Breast cancer is the second leading cause of mortality in women in the United States, after lung cancer. For Hispanic and African American women it represents the leading cause of mortality. Breast cancer affects both young and older women, all racial and ethnic groups. To learn more about cancer prevention visit cancer.org |  Stroke80% of all strokes are preventable, yet they are the third leading cause of mortality in women the United States. 800,000 individuals suffer a stroke for the first time or suffer from recurrent strokes. Every 40 second an individual suffers from a stroke, much different than a heart attack, a stroke affects the neurological system. The most debilitating strokes are from a brain aneurism. |
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 Respiratory DiseaseChronic lower respiratory disease is the fourth leading cause of mortality in women residing in the United States. Emphysema, chronic obstructive pulmonary disease (COPD) and certain types of asthma fall into this category as well. |  Unintentional Accidents29.3 million unintentional injuries or accidents occur through unexpected falls, home fires, poisons and other calamities. Learn to be careful of your surroundings, practice patience and read labels it could save your life. It represents the sixth cause of mortality for women in the U.S. so learn how balance decisions. |  Alzheimer's DiseaseAlzheimer's represents the fifth leading cause of mortalities in the United States affecting women. The research shows exercise, a healthy diet, intellectual stimulation and social engagement can improve outcomes. Read more about Alzheimer's by clicking on the link |
 DiabetesDiabetes is the seventh leading cause of mortality for women in living in the United States. It is not considered as a disease, but a disorder related to the balance of insulin levels in the body. Making a few adjustments to your diet can improve your health and in certain instances can reverse Diabetes Type II. |  PneumoniaMore than a common cough, pneumonia and influenza represent the 8th leading cause of mortality in women within the United States. Influenza is usually caused by a virus and is highly contagious. Vulnerable populations such as the elderly, small children and those with compromised immune systems are more susceptible to these illnesses. |  Kidney DiseaseKidney disease is the ninth cause of mortality in women in the United States. The chronic disease is link to diabetes and high blood pressure, however immune disorders, polycystic disease, congenital defects, inflammation, urinary tract infections and prolonged use of certain drugs can aggravate the kidneys. The kidneys are important because they help to remove waste and toxins from the body. Drinking plenty of water and regular exercise can lower risk. |
 SepticemiaSepticemia the tenth leading cause of mortality in women in the United States. It occurs within the bloodstream by a virulent bacteria. The disease is often called blood poisoning. |  Disparities Race/EthnicityDevelop an clear understanding about the differences in the health between racial and ethnic groups. Disparities, cultural differences have an impact on lifestyle, diet and environmental health. |
Prevention is Simple
 3 Servings DailyIncorporating a diet rich in vegetables has been important to fight off certain diseases and cancer. Try your best to maintain a healthy body weight. Make sure you include to 2- 3 cups of veggies per day. The benefits will be long lasting. |  Start A Walk RoutineStrive for 30-50 minutes of exercise 3-5 days per week. A regular fitness routine can be done in many creative ways such as walking on a treadmill, walking at a scenic park trail or lake, shopping mall or a loop at your place of employment. Check out the American Heart Association walking club. Learn to how walk daily to encourage overall fitness and heart health. |  Drink Green, Red and Orange!Prevention in a glass is here to stay. There are many delicious ways to include vegetables which are rich in antioxidants, beta carotene and natural vitamins. Invest in a blender, juicer or smoothie maker to improve your overall health and wellbeing. |  The Benefits of TeaGreen tea has been lauded for it antioxidant properties because in large quantities the tea has been stated to lower cancer and other diseases. Also make sure you try delicious herbal, white and other teas that have similar benefits. Squeeze a little pure lemon juice into your tea which has a cleansing effect on the body. |
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 VitaminsVitamins and minerals are essential to maintain proper growth and aid in cell repair and growth. Maintain a balanced diet of the recommended amount of protein, vegetables, fruits and grains will certainly provide you with all of the essential nutrients and vitamins you need. However, if you are like most of us, we do not always eat properly. Do the research by purchasing a multivitamin made especially for women. Make sure it has iron, Vitamin D, calcium and other essential vitamins. |  Good CarbsThe calculation is simple in order to determine the number of grams of carbs you need daily. Calculate 45 to 65 percent of your total calorie intake, then divide by 4. For example, if you eat a 1500 calorie diet, shoot for 146 grams of good carbs. Example: 1500 x .45=625/4=156 |  Strength TrainingResearch shows women should incorporate strength training 2x per week in their daily exercise regime. This will enable you to tone muscle and improve flexibility. Pick up a pair of hand weights, balls and other weight bearing equipment to tone the body. Take a walk with hand weights, take them to work and flex out on your lunch break or mini breaks to improve muscle strength and endurance. |  Adequate SleepAccording to the National Institutes of Health (NIH) In order to be healthy the body requires sleep 7 to 8 hours a night to restore it's hormonal balance. Sleep restores the nature balance and also enables you to maintain clarity throughout the day. Getting proper rest can make you more productive and improve your outlook on life. |
 Stress ReductionStress is a normal part of life, however it is important to manage stress. Make sure you do not let negative experiences paralyze you. Whenever you are stressed combat it with fun and humor. Learn how to let things go. A great way to relieve stress is through exercising the body, purchase a gym ball, learn to stretch on ball, bounce on the ball, have fun and learn to release the stress! |  Lower Red MeatRed meat has higher levels of cholesterol and triglycerides which can result in heart disease and stroke. Women should lower red meat consumption by swapping out for proteins such as tofu, chicken and fish. The Omega 3 in fish is particularly beneficial to the heart. If you can't' eat fish purchase Omega 3 capsules. |  Fruit 1-1/2 to 2 cups dailyAn apple a day can keep the doctor away! Fruit adds fiber to your diet which has been found essential in lowering risks for colon cancers and other types of disease. Enjoy all types of fruits because they have nature fiber and sugars. Try berries, a peach or orange to improve fiber intake and boost vitamin intake. |  Cruciferous VegetablesCruciferous vegetables such as broccoli, kale, cauliflower, collard greens have properties to lower risk for certain cancers and disorders. A research study was conducted with over 50,0000 African American women revealed they had lower incidences of breast cancer. |
 Whole Grains 5-6 ozDon't be afraid of eating Whole grains. Whole grains are important to provided fiber and other important nutrients to the body. Whole grains provide you with selenium, potassium and magnesium. Enjoy whole oats, flaxseed, and quinoa daily. Add a little fresh berries and honey for a yummy meal. If you have gluten sensitivity most of these do not contain wheat. |  Learn to Laugh!Laughter is one of the best medicines on this earth. Being positive despite life circumstances is important. Learn how to laugh and add fun to your daily life. Research shows laughter lowers stress, attracts people to you and adds in the healing process. Remember to bark less and praise more. If you frequently look at things in a negative light, transform your thinking and focus on the benefits of your life. |  Shop Wisely!A women's nutritional intake to be balanced requires depending upon caloric intake; 45% to 65% of calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein. Make sure your adding vegetables, fruits, whole grains and good fats such as avocado and nuts to your diet. Use olive oil spray to cook in, and bake your chicken and fish instead of frying. Enjoy polyunsaturated fats, and watch the labels for saturated and trans fats. |  ProteinAccording to the USDA a women's body needs roughly 46 grams of protein to maintain health. Protein deficiency can often occur when the body lacks protein noticed through hair loss, exhaustion, low energy and a host of other problems. Enjoy legumes, fish, poultry, yogurt and other sources to maximize your health. If your vegan make sure use you take a Vitamin B12 multiple vitamin to maintain your energy levels. |
FluidsThe National Academies of Medicine recommends women drink an adequate intake of 9 cups daily (2.2 liters). Tea and coffee does count however make sure you include fresh pure water and decaffeinated versions. Spice up your water with fresh lemons, limes, even raspberries. Infusing water with berries is delicious. |  AyurvedicThe world of complementary and alternative medicine has exploded. Herbs, Ayurvedic therapies along with other remedies can be beneficial when selected wisely. It is important to find out which herbs actually have healthful benefits and which do not. Be careful of metals in some of the ayurvedic therapies. Enjoy wonderful soaks and scrubs made with essential oils. |  Get Physically FitThe research shows being physically fit lowers risk for many disease which are preventable. Knock of gut fat by doing stomach exercises daily. Find a good workout tape, join a gym or get a workout buddy to help you meet your goals. Aim for 30 minutes for a 5 days a week. Download a pedometer or use a fitness tracker to track your steps. |  DisparitiesCulture, race and ethnicity affects disease prevalence, incidence and mortality in different ways. Understanding how culture affects life outcomes is important. Studies show Japanese people have an average life expectancy of 87 years. This has lead many to research the dietary practices in Japan. Research shows a strong link between dietary habits and longevity. |
A few simple lifestyle changes can help you balance your overall health and well-being.
Women's Prevention Center
LEARN HOW TO LIVE LIVELIER!
If you need
help with meeting your goals talk with a certified integrative nutritional health coach and specialist.
See Tiwanna Terrell at Tiwana@living.livelier.com also visit www.livinglivelier.net
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