Folic acid: This form of B vitamin helps prevent neural tube defects, especially spina bifida and anencephaly. These defects can be devastating and fatal. Many foods are now fortified with folic acid. Most women get enough as part of their diet through foods such as leafy greens, a rich source of folic acid. However, some doctors recommend that women take a pregnancy supplement that includes folic acid, just to make sure they are getting the recommended 400 to 800 micrograms.
Vinyasa and power may not be the only forms of yoga that will get you closer to that long, lean, limber look. Research presented at the 73rd Scientific Sessions of the American Diabetes Association found that restorative yoga—which focuses more on relaxing and stress-reducing movements rather than a challenging flow or balancing poses—burns more subcutaneous fat (the kind directly under your skin) than stretching does. By the end of the yearlong study, yogis who practiced at least once a month lost an average of about three pounds, nearly double the amount lost by those who only stretched. So if you don’t feel up for a more athletic yoga class, ease your way into a practice with a gentle one.
Women need more of this mineral because they lose an average of 15 to 20 milligrams of iron each month during menstruation. Without enough iron, iron deficiency anemia can develop and cause symptoms that include fatigue and headaches. After menopause, body iron generally increases. Therefore, iron deficiency in women older than 50 years of age may indicate blood loss from another source and should be checked by a physician.
If you usually head to the gym after work, take heed: Mental exhaustion can make you feel physically exhausted, even when you have plenty of energy, reports a Medicine & Science in Sports & Exercise study. When people played a brain-draining computer game before exercising, they reported a subsequent workout as being harder, yet their muscles showed the same activity as they did doing the same workout after an easy mental game. So if you think you can’t eke out those last 10 minutes on the rowing machine, remember: You can! [Tweet this motivation!]
Omega-3 fatty acids are essential for the neurological and early visual development of your baby and for making breast milk after birth. Aim for two weekly servings of cold water fish such as salmon, tuna, sardines, herring, or anchovies. Sardines are widely considered the safest and most sustainable fish to eat, while seaweed is a rich vegetarian source of Omega-3s.
All youth need calcium to build peak (maximum) bone mass during their early years of life. Low calcium intake is one important factor in the development of osteoporosis, a disease in which bone density decreases and leads to weak bones and future fractures. Women have a greater risk than men of developing osteoporosis. During adolescence and early adulthood, women should include good food sources of calcium in their diets This is when bone growth is occurring and calcium is being deposited into the bone. This occurs in women until they are 30 to 35 years of age. Women 25 to 50 years of age should have 1,000 mg of calcium each day, while women near or past menopause should have 1,200 mg of calcium daily if they are taking estrogen replacement therapy; otherwise, 1,500 mg per day is recommended. Women older than 65 years of age should have 1,500 mg per day.
What's a man to do? Fortunately, he does not have to choose between his bones and his prostate. The solution is moderation. The Baltimore Longitudinal Study of Aging, for example, found no link between a moderate consumption of calcium (about 800 mg a day, two-thirds of the RDA) and prostate cancer. In addition, a randomized clinical trial of calcium supplements of 1,200 mg a day found no effect on the prostate, but only 327 men were in the calcium group, and the supplementation lasted just four years. Finally, the Harvard scientists speculate that a high consumption of vitamin D may offset the possible risks of calcium, so a daily multivitamin may also help.
Women's Health magazine focuses on the emotional and physical process of healthy living. Featuring sections such as fitness, food, weight loss, Sex & Relationships, health, Eat This!, style, and beauty, this magazine focuses on the health of the whole woman. Although the magazine is relatively new, the success it has reached since its inception in 2005 speaks volumes about the magazine's ability to connect with women everywhere.