Despite the fact that heart disease is the most common killer of women, and that heart attacks are a leading killer of women under 55, it turns out that young women often don’t take heart attack symptoms seriously. They are also more likely to report symptoms that aren’t commonly associated with a heart attack, according to a recent pilot study by Judith Lichtman, Ph.D. and her colleagues, presented at the American Heart Association’s 8th Scientific Forum on Quality of Care and Outcomes Research in Cardiovascular Disease and Stroke.

The study indicated that while most women report the common symptom of severe chest pain, they often attribute this pain to indigestion or heart burn. In addition, women often report symptoms such as pain in their jaw or shoulder, nausea, sweating, and weakness or fatigue. It’s important to see a doctor immediately if you experience any of these symptoms. Don’t wait or brush them off. Your life could depend on it. For more information on heart attack symptoms in women, check out the Mayo Clinic’s website.

"Eat well. Live well. Be well."

I’m sure you’ve heard the saying, “You are what you eat.” Well it turns out we may be what we drink, too. According to a recent study of drinking patterns among children, teenagers and adults in the United States, the majority of beverage calories consumed in most age groups come from sugar-sweetened drinks like soda rather than nutrient-rich drinks like milk. This excessive consumption of beverage calories may be negatively affecting our diets and weights.

For girls and women, the study showed that those who drank less sugary drinks and more milk had lower Body Mass Indexes (BMI) than those who drank more sweetened drinks and less milk. The study also found that people who drank lower amounts of sugary beverages and more milk had diets richer in necessary vitamins and minerals.

It’s clear from this study that drinking sweetened drinks, whether it’s a bottle of soda or a Frappuccino from Starbucks, can significantly increase your caloric and sugar intake. So remember, just because you drink it doesn’t mean it’s free. You have to count the calories. And sweetened drinks shouldn’t replace low-fat milk and other more nutritious drinks. If you’re a regular soda drinker, or just want to increase your dairy intake, try replacing one soda each day with a glass of skim milk. You’ll get more calcium and other nutrients, and you might even find your waistline shrinking.

"Eat well. Live well. Be well."

According to a recent study in the American Journal of Epidemiology (March 2007), people who eat less meat and fatty foods and more vegetables are at lower risk of developing type 2 diabetes. While the researchers can’t be certain why these eating patterns influence diabetes risk, the study results make sense in light of all we know about the correlation between obesity and diabetes. Having a diet rich in fruits and vegetables can improve weight loss and increase your fiber and nutrient intake. Admit it, increasing your vegetable intake is a healthy dietary improvement.

Increasing the amount of vegetables that you eat isn’t difficult, especially this time of year. With fresh produce hitting the farmer’s markets and roadside stands, it’s the perfect time to take an inventory of your diet and start adding in more vegetables. In fact, you can gradually transition your diet away from meat and toward vegetables by making vegetables the central ingredient in your main dish a few nights each week. As you and your family get used to the change, you can increase the number of vegetarian meals you prepare. Here are a few ideas to get you started:

• Instead of adding ground meat to your pasta sauce, add chunky vegetables such as chopped or sliced zucchini, carrots, cauliflower, eggplant and mushrooms.
• Try making vegetarian lasagna by layering noodles and sauce, cheese and sliced vegetables of your choice. Spinach, mushrooms, zucchini and eggplant are all great options.
• Have an entrée salad for dinner and top it with hard boiled egg, shredded cheese and your favorite light dressing.
• Marinate sliced vegetables in some oil, vinegar and spices and sauté them for vegetable fajitas.

If you’re not ready to go vegetarian, you can still eat more vegetables by making sure you fill half your plate with vegetable side dishes. To get your vegetable quota on those nights when you cook meat as a main dish, sauté or steam your favorite vegetables and pile them on your plate. Toss together a salad while your steaks are grilling. Or stir fry your chicken, beef or pork with Asian-style vegetables. Try something new each week. Bring home vegetables you’ve never tasted or prepared before and find new recipes for your old favorites. How you get those vegetables into your diet doesn’t matter, but getting them in does. They do your body good, and they just might help you fend off diabetes.

"Eat well. Live well. Be well."

Moving your body can be an excellent way to reduce stress. If the mind-centered relaxation techniques we discussed last week aren’t working for you, maybe you’ll find these body-centered options to be more helpful.

Massage

Everyone knows a good massage at the end of the day can erase those feelings of tension and stress that you’ve accumulated. Unfortunately, we can’t all afford daily massages—or weekly or monthly ones for that matter. But you don’t have to pay someone, or bribe your significant other, to give you a massage. Try giving yourself one. Start by gently but firmly rubbing your scalp with your finger tips. Then massage your neck and shoulders. Move down your arms and rub each hand. Start at the base of each finger and massage them all the way to the tips. Massage your thighs and calves, and then rub your feet and toes. Take your time and spend several minutes kneading each muscle group. You’ll be feeling relaxed and rejuvenated before you know it.

For more ideas on self massage, check out tips from Cool Nurse and Healthy U.

Progressive Muscle Relaxation

This technique focuses on relieving the muscle tension often caused by stress. It involves tensing and relaxing each muscle in your body. Lay on your back in a comfortable location with no distractions. Close your eyes and begin by taking a few deep breaths and exhaling slowly. Notice what muscles in your body feel particularly tense. Then, beginning at your toes and working your way up your body to your head, tense and release each of your muscles. Hold the tension in each muscle for several seconds before you relax. Remember to continue breathing deeply and focus your mind on the sensations of your tensed muscles. Then, when you let the tension go, focus on the feeling of release and take few deep breaths before moving on to the next group. When you reach the top of your head, lay still for a few minutes before getting up. Take your time and get up slowly to avoid dizziness.

If you’d like to learn more, WebMD provides more information and a guided progressive muscle relaxation exercise.

Yoga

Yoga positions, or postures, were created specifically to bring the body, mind and spirit into balance. While yoga is often combined with meditation, it doesn’t have to be. Just like any physical exercise, the practice of yoga can improve your ability to handle stress. The physical energy required to place your body in specific positions and the focus necessary to hold them can relieve tension and decrease stress. If you are interested in learning more about yoga and would like to begin a yoga practice of your own, find a local gym or yoga studio that offers classes. When beginning a yoga practice, it is important to learn poses from a qualified professional who can help you to modify poses to your needs and abilities. Once you’ve learned the basics, you can then begin practicing at home, on your own or with videos to guide you. Remember, yoga is like any exercise and can cause muscle strain and injury. Stretch gently and pay attention to your body’s signals.

For more information on yoga, and to find registered teachers in your area, visit Yoga Journal Online or the Yoga Alliance.

Moderate Exercise

Participating in regular, moderate to vigorous exercise has been shown to be an effective tool for battling stress. Increasing your heart rate through exercise relieves tension, improves mood through the release of endorphins, reduces the production of stress hormones, helps regulate sleep patterns and improves the quality of your sleep. A daily routine of brisk walking or riding your bike might be all you need to reduce feelings of stress and improve your overall mood. And you’ll also gain the added benefits of improving your fitness level and decreasing your risk for a number of diseases.

Finding ways to improve your ability to cope with stress is important. Over the last couple of weeks, we’ve covered several options that you can use to release tension and reduce stress. But none of these techniques will work if you don’t use them. So try them out, find something that works for you and make it part of your regular routine. Maybe you’ll find several that you enjoy, or maybe there will be one practice that relaxes you beyond any other. Either way, the important thing is that you find an outlet for the stress you face everyday. Your health depends on it.

"Eat well. Live well. Be well."