6 Unexpected Benefits of Exercise for Women

 

If you need some motivation to exercise, these benefits should do the trick.

Whether you love a good sweat session or you reluctantly get in a workout because you know you should, there’s no denying that exercise is good for your health. Countless studies back up claims that regular physical activity can help improve almost every aspect of your physical health. From strengthening your heart to making it less likely you’ll develop serious diseases, you already have loads of good reasons to get moving.

Women may be happy to find out that there are advantages of exercising that go beyond the obvious well-touted health benefits. Sure, it may be enough to know that getting your sweat on may help you live longer and stay trimmer. But adding these other unexpected benefits to the list may just be the icing on the cake.

6 Unexpected Benefits of Exercise

1. Healthier-looking skin – You may think all that sweat might do a number on your complexion, but it turns out that exercise may be one of the strongest weapons in your skincare arsenal. Working out increases blood flow to your skin, which helps skin regenerate collagen. This keeps your skin looking younger and firmer as you age.
2. Improved memory – As more blood flows to the brain, it helps your brain perform better. This may give your brain the boost it needs to remember things more easily – and what woman couldn’t benefit from a sharper memory? Regular exercise may also lower your risk of developing dementia.
3. Better sleep – Being physically active during the day may help you fall asleep more quickly and sleep longer. It may also improve your sleep quality. For maximum effectiveness, however, don’t work out too close to bedtime or it may make it harder for you to get some shut-eye.
4. Happier mood – Ever notice how good you feel after you get finished with a workout? That’s thanks to chemicals triggered in the brain like serotonin, dopamine and endorphins. These help improve your mood and relieve stress. They also may dull pain and help you overcome anxiety.
5. Stronger immunity – It’s not known exactly why exercise makes your immune system stronger but one theory is that exercise improves circulation, which allows immune cells to move more freely so they can do their job more efficiently. Getting regular exercise may help you ward off pesky viruses like the cold and flu.
6. Slowed-down aging process – You may assume that exercise only makes you look younger, but it may actually slow down the aging process. One study looked at the length of telomeres (markers of aging at the ends of chromosomes) and found that people who exercised vigorously for more than 30 minutes 5 days a week had significantly longer telomeres than those who were moderately active or not active at all.

These 9 Things Make It More Likely You’ll Fall

 

Here’s how to recognize common fall hazards so you can do something to lower your risk.

Tumbles, stumbles, trips and slips may not seem like a serious health risk to the average active adult, but they can be one of the leading causes of pain and disability in older adults. The risk of falls increases as you age, and the consequences of falling does, too. In fact, falls may even lead to serious health problems or death in older adults.

More than one in four people age 65 and older fall every year. Knowing what increases your risk of falls—and then taking steps to lower those risks—makes it less likely you’ll be among that statistic.  

Here are 9 things that increase your risk of falls:

1. Eyesight – If you cannot see clearly, you’re more likely to trip over something. Get your eyes checked regularly. If you need glasses or contacts, don’t walk around without them. It may take time to get used to a new prescription, so be especially careful during the transition.
2. Hearing – A loss of hearing can make it harder for you to gauge what’s going on around you. This can make you more susceptible to falling due to unexpected dangers that creep up on you because you didn’t hear them. If you need a hearing aid, make sure it fits well and wear it.
3. Medications – Some medications can make you lightheaded, weak, tired, confused or dizzy. If you experience these side effects, talk to your doctor. If you don’t take needed medication for certain conditions, you may also experience these symptoms, which increase your fall risk.
4. Clothing and footwear – Wearing unsupportive shoes or shoes that don’t fit properly can make it more likely you’ll fall. Long, flowy clothing can also cause you to trip or may get caught on something as you walk by.
5. Environment – Uneven sidewalks, loose rugs and other items in and out of your home may be tripping hazards. While you can’t control the conditions in public, you can make your home safer by not leaving things on the floor, wiping up spills immediately, securing rugs and installing grab bars.
6. Inactivity – Regular exercise keeps you stronger and more flexible. Being active is one of the best ways to protect yourself from falls. Not only should you do weight-bearing exercises such as walking to keep your bones from getting weak, but it’s also a good idea to do balance, flexibility and strength training activities like yoga, tai chi and Pilates.
7. Poor balance – Your balance and reflexes may not be as sharp as they used to be, making it more likely you’ll fall. The best way to improve your balance is by doing balance exercises and strength training. Also, keep your hands free when walking to help steady yourself and in case you need to grab onto something or someone.
8. Health conditions – There are numerous health conditions that may increase your risk of falling. Diabetes or cardiovascular disease may lead to loss of feeling in your feet and legs, causing your balance to be off. Incontinence can cause you to rush to the bathroom, increasing the chance you’ll fall. Blood pressure issues may cause you to feel lightheaded when you get up. Cognitive impairment and dementia may increase your fall risk, too.
9. Distractions – Not paying attention to where you’re going or what you’re doing may be dangerous. Focus on what’s in front of you and don’t get caught up in looking at your phone or something off in the distance.

Are You Missing This Sign of Ovarian Cancer?

 

If you often feel full quickly when eating, don’t ignore it.

Ovarian cancer has often been referred to as the cancer that whispers. That’s because symptoms associated with the disease are typically subtle and can easily be mistaken for something else. Unfortunately, this causes approximately two-thirds of women who have ovarian cancer to be diagnosed at a late stage of the disease, when it is difficult to treat.

One sign of ovarian cancer that many women may miss is a feeling of being full quickly when eating. Of course, this is a symptom that can easily be attributed to gastrointestinal issues and may be ignored. In addition to feeling full quickly, other subtle warning signs of ovarian cancer include:

• Abdominal pain, bloating or swelling
• Loss of appetite
• Frequent urination
• Changes in bowel habits
• Pelvic discomfort
• Abnormal vaginal bleeding
• Back pain
• Unexplained fatigue
• Unexplained weight loss

It’s easy to see why many of these symptoms are often ignored or attributed to another cause.

If you notice that you’ve been feeling full quickly even though you haven’t eaten much, or you have other symptoms of ovarian cancer, talk to your doctor. It may be hard to determine when these symptoms warrant a trip to a gynecologist and when you just need to lay off certain foods or change your diet. After all, you don’t want to be running to the doctor for every little thing that may seem “off” if it turns out to be nothing, but you also don’t want to miss a warning sign of a very serious disease.

There aren’t routine screening tests for ovarian cancer, which makes it hard to easily identify the disease during its early stages. Since many people experience no symptoms at all or vague symptoms such as those listed above, it can be hard to know when someone should be screened for ovarian cancer. If there is cause for concern, your doctor may do an internal exam, as well as an ultrasound or CT scan. You may also be sent for blood tests to look for certain cancer markers.

It’s understandable that many women don’t know when to be concerned enough about possible ovarian cancer symptoms to see a doctor. If you have a family history of ovarian cancer, err on the side of caution and get checked even if you’re not sure. If you have symptoms that persist and you haven’t found a valid explanation for them, it may also be a good idea to talk to your doctor or gynecologist about the possibility of whether your symptoms may be attributable to ovarian cancer.

How to Manage Back Pain

 

Don’t let an aching back get the best of you. Here are 6 tips to help ease the pain.

Do you find yourself saying “Oh my aching back” more often than you would like? If so, you’re not alone. Back pain is the leading cause of disability in the world and it’s likely that everyone will experience pain in their back at one time or another. Hopefully, the pain will be fleeting and will not linger. But no matter how long it lasts, experiencing back pain is not fun.

Back pain can wreak havoc on your day. It may be a minor inconvenience, causing you to wince in pain on occasion or when you move a certain way. Or it may be debilitating, resulting in missed work, extreme discomfort and the inability to perform certain activities. No matter how long the pain lasts and how intense it may be, there’s no doubt that if you could do something to prevent or get rid of the pain, you would likely be happy to try it.

Here are 6 things that may help you avoid, alleviate or reduce back pain:

1. Don’t slouch. Poor posture can cause back pain. Stand upright with your shoulders back and abdomen pulled in. Keep your head level and in line with your body. When sitting, keep your back straight with your body supported against the back of your chair. Putting a pillow or rolled towel behind your lower back may help. Keep your feet flat on the floor and shoulders relaxed.
2. Avoid movements that make pain worse. It may be best to limit certain motions that exacerbate symptoms. Avoid twisting motions or reaching for objects that are too far away. Don’t lift anything too heavy and make sure when you lift items, you do so by bending your knees and keeping your back straight, rather than bending at the hips to lift from your back.
3. Use ice or heat. To reduce inflammation and pain, ice may help during the first few days. Apply ice for up to 20 minutes at a time and repeat several times a day. Keep a thin towel between the ice and your skin. After a few days, heat may help by increasing blood flow to the affected area. It can also relax your muscles. Use a heating pad or take a warm bath or shower.
4. Do light exercises. You may think you need to lay down and rest if your back is hurting, but staying idle for too long only makes things worse. Allow yourself a short rest period at most (1-2 days) but then start moving. Try gentle exercises like yoga, swimming and walking. Do some light stretching, but don’t push too hard if pain gets worse.
5. Ask a doctor about physical therapy. If back pain lingers or is chronic, physical therapy may help. A physical therapist can teach you how to do exercises that strengthen your core muscles, which takes some strain off your back. You’ll also work on increasing flexibility and mobility, and will learn how to keep your back in proper alignment when you sit, stand and move.
6. Sleep well. Sleep on a comfortably firm mattress and lay in a position that results in the least amount of pain. Many people find that sleeping on their sides is most comfortable. If you do so, place a pillow between your knees to relieve strain on your back. If you prefer sleeping on your back, place a pillow under your knees.