Author Archives: Patty Powell

About Patty Powell

Patty Powell has a consuming interest in women's health and fitness issues as well as a passion for fashion.

Is the Paleo Diet an Optimal Choice for Women?

Paleo Diet

The Paleo diet is all the rage now and some men swear by it for weight loss and building lean muscle mass.
But, Is it an optimal choice for women?
Does it give women the nutrients they need to reach their weight loss goals without lacking a vital source of vitamins and minerals?
It’s no secret that men have a different bodily makeup than women and so it’s only fair that each diet be valued with gender in mind. The Paleo diet does have some disadvantages but as a whole, it is a very good choice for women.

Here’s why…

• Restricts Sugar – Sugar is evil for women. It’s one of our biggest cravings but wreaks havoc on our hormones. It’s also really easy to over eat sugar causing unnecessary weight gain. Being overweight causes excess estrogen. Excess estrogen makes women crazy women with mood swings, cramps, and really bad PMS. On the flip side, consuming too much sugar causes testosterone to be produced in the ovaries of all places. This can decrease fertility and libido, and cause acne and facial hair, not something that anyone woman wound want.Paleo Diet

• Eliminates Grains – Grains are a hard thing to give up. They are a big source of energy but come with a price. Grains are things like pasta, bread, and cereals and they are called carbohydrates. Our bodies use this for energy but what is not used is broken down into sugar, which as previously mentioned wreaks havoc on a woman’s body. Most grains contain gluten, which many have an intolerance for and can lead to digestion problems, rheumatoid arthritis, and Hashimoto’s thyroiditis. Many also become addicted to starchy carbs and overeat them.

• Easy To Follow – Unlike many other diets, the Paleo diet doesn’t make you count calories or cut back drastically on your food consumption. It teaches you to be in tune with your body and eat when it tells you to and stop eating when you are full. This balances out our hormones to a good level. There is nothing worse than feeling as if you only have half of your energy because you haven’t eaten enough to keep you going. With this diet, you will have plenty of energy to face the day.

• Whole Food Diet – The Paleo diet only allows for whole food and nothing processed. This eliminates junk food and its harmful effects and includes only natural real food that supports healthy weight management and overall good health.

• Highly Nutritious- Another factor that gives you plenty of energy is the quality of the foods you are eating. In the Paleo diet, all of the food you eat is very nutrient-dense. Berries and green veggies have the highest content of antioxidants and in a Paleo diet; it is a regular part of your meals. Eating animal products that are grass fed and pasture raised keep the meat full of the good nutrients the animals eat from the ground and not from hormones that are fed to them by traditional farming methods.

• Good For PMS- The foods included in the Paleo diet have a naturally high content of healthy fats and minerals that aid in a woman’s fertility and menstrual cycle. It is also low in any foods that may lower fertility and exasperate PMS. This is a nice added perk for women who practice the Paleo eating pattern.

There Are Only A Few Drawbacks To The Paleo Diet…

First, it can be expensive to follow. Have you seen the prices of grass fed beef? Nuts aren’t cheap either.

A good thing to do is to budget this diet into your plan before you start or you may end up without the necessary nutrition before the end of the week. There is a severe restriction on carb sources allowed in this diet. Without carbs, it can be really hard to have maximum energy level. You need to be creative in your energy sources but it can be done.

In addition, dairy isn’t allowed so finding another source high in calcium is essential because calcium is a very important mineral for women to promote bone health and prevent osteoporosis in older age.

Calcium is plentiful in plant foods that are allowed on the Paleo Diet, including:

• Orange juice, fortified with calcium
• Tempeh and tofu
• Tahini
• Almond butter
• Turnip greens, raw
• Kale, raw
• Edamame,
• Almonds
• Figs
• Bok choy
• Mustard greens
• Broccoli, raw

Of course, supplements are also available, including vitamin D that helps with absorption of calcium

Overall, following the diet with a few cheats every now and then could be a very successful diet to women and can really help one to kick-start the road to eating whole real food, which is always the best option for good health, weight loss, energy, and longevity.

Is the Paleo Diet an Optimal Choice for Women?

How Yoga Can Improve Women’s Health

YOGA MEDITATION FOR HEALTH

Yoga has been a cultural buzzword for almost a century. Its practices and techniques have made claims to affect everything from blood circulation to insomnia. Whether by a friend’s anecdote or through a new story shared on a Facebook feed, women have heard of this practice. There are benefits to women’s health through the practice of yoga exercises.

What is Yoga?

YOGA MEDITATION FOR HEALTHIt is important, however, to define exactly what “yoga” is, as definitions and practices can vary wildly.
The most common exercise practiced in the West is called Hatha Yoga, (though many other disciplines exist), which originated in India 2,000 years ago. Yoga made its first large-scale appearance in the Western world in the late 18th century and since then has become a wide umbrella of techniques from different religious backgrounds.
It wavered in and out of the culture for a few decades but became a permanent fixture in the 1980s, when Dean Ornish popularized the technique for purely physical benefits. While some conservative groups still frown on the practice, it has become a cultural norm since this time.

Today more than 20 million Americans practice yoga and many more millions around the world.

Holistic Health Benefits of Yoga

Geeta S. Lyengar believes that due to her study of yoga, she was able to overcome a childhood disease without medication, even after spending four days unconscious in a nursing home with severe nephritis.

She also studied the Bhagavad Gita, a Hindu holy book, fervently and practiced meditation as well. Iyengar wrote largely of the holistic benefits of yoga.

She stated that it is a culture of:
• External and internal cleanliness
• Dietary control
• Proper exercise of the limbs and organs
• Physical and mental poise
• Rest

However, she also cited its ability to help women specifically, especially in childbirth, menstruation, and menopause. It can be an art, science, and philosophy- or depending on the practitioner, none of the above.

More secular sources like the American College of Sports Medicine have called it an inwards and outward transition. How much of it is used in lifestyle versus physical exercise varies widely with each person who practices these poses, but common sense says that changing things like diets and cleanliness will improve lifestyle.

Health Benefits Of Yoga

Yoga has been cited by scholarly sources to show improvement of common ailments for women, including the American College of Sports Medicine.

Many Benefits Of Yoga

• Yoga improves flexibility, strength, balance, and endurance.

• It teaches the practitioner to reduce stress and better cope with stress.

• Yoga teaches mindfulness by shifting awareness to the sensations, thoughts, and emotions that naturally accompany a particular pose.

• A study from Duke University Medical Center shoed that yoga benefits those who suffer from mental disorders, including depression, schizophrenia, and anxiety

• Yoga promotes good sleep and ease anxiety.

• Practicing yoga in a class setting promotes the production of oxytocin in the brain a feel good hormone that naturally promotes wellness. Something that is especially useful for aging women.

• Yoga along with meditation also results in higher serotonin levels, which is the mood boosting happiness hormone that can boost quality of life and general contentment.”

• Couples often turn to yoga to increase chances of conception. Yoga promotes relaxation and reduces stress in the mother to be, both of which improve chances of conception. Yoga also plays a role in promoting blood flow to the reproductive organs, which improves organ function and hormone function.

• Posture improves because yoga strengthens the core.

• Yoga helps build lean muscle tone.

• Quality time in a class setting allows for social interaction, comradery and an emotional connection to others, which improves a woman emotional health helping to improve her physical health and reduce risk for heart disease.

• Being aware of and knowing how to stretch core muscle groups can be beneficial in managing menstrual cramps and childbirth without medication. They are also used in back strengthening techniques in older women at risk of osteoporosis.

• Core strength improves with yoga. Using yoga to strengthen core muscles can increase flexibility in women, which can improve overall health as well as comfort during pregnancy. These techniques are also valuable in sports practiced more often by women such as gymnastics and cheerleading.

• Proper breathing techniques have been used to help women in childbirth for decades. It can also be used to relieve anxiety and help with insomnia.

There is also evidence, though less conclusive, that yoga can benefit those under more severe ailments:

• Breast and Ovarian Cancer: Though yoga cannot change the physical consequences of cancer, many have reported a higher quality of life after practicing these techniques regardless of the severity of their condition.

• Depression: No conclusive evidence has been made, but the physical act of stretching and communicating with others in a class setting can help improve quality of life and alleviate mild depression.

Yoga can have positive effects on overall health as well as some specific disorders. Injuries are rare, and there is little equipment or training needed. It is easy to find certified yoga instructors at the local gym, or by visiting the site one of the most recognized organizations, Yoga Alliance. It can give women the extra punch they need to be in excellent overall health.

How Yoga Can Improve Women’s Health

Latest Update: Monday, August 26, 2019