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Exercise
5 natural ways to improve women’s health
Egg health
Getting pregnant can be frustrating when it isn’t happening as easily as planned. There are many reasons you could be dealing with a difficult pregnancy including egg health. There are many factors that play into egg health including blood circulation, stress and hormonal balance. For improving blood and oxygen flow, try to get some sort of exercise whether it is yoga, running or simply going on a brisk walk at least three times a week. Ask a massage therapist about abdominal massage, which can increase blood flow to the reproductive system. Stress can also play a very important factor in egg health. Find ways to destress with meditation practices, acupuncture and deep breathing.
Hormonal balance
Hormonal imbalances in women are common and can result in weight gain, fatigue, skin problems, infertility and PMS. Hormones are an important part to our body’s growth and development, mood, reproduction and metabolism. To keep your body in balance, avoid high omega-6 polyunsaturated fats that are found in vegetable oils. Reduce your caffeine intake. Too much caffeine can have a negative impact on the endocrine system. Most importantly, make sure to get an adequate amount of sleep each night. When the body does not get enough rest, hormones cannot regulate.
Breast health
There are many reasons that some women have a higher risk of breast cancer including both genetics and environmental impacts. Research has shown that keeping a diet of fresh, unprocessed foods can help the health of breast tissue. Chemical exposure from foods as well as other environmental factors have been shown to be high in women who have breast cancer. Foods to eliminate from your diet include highly processed foods, additives, canned foods and soy. Avoiding foods that are high in hormones and adding foods that are packed with antioxidants such as berries can help lower your risk of breast cancer.
Metabolism
Many women feel their metabolism has slowed over the years, making it harder to break down and burn calories and fat. Try adding more omega-3 fatty acids into your diet such as salmon and tuna. Omega-3 fatty acids have been found to help regulate blood sugar and lower inflammation, which can then improve metabolic function. Increasing strength training can also help give the metabolism a boost. The more muscle you have, the more your resting metabolism will increase to burn fat. Lastly, eating breakfast has been shown to give your metabolism a jump start for the day compared to eating your first meal later in the day.
Immune health
Don’t let the cold and flu season get you down this year. There are many natural ways to boost your immune system to prevent illness and to improve energy levels. Assess your stress levels and take action if you are feeling stressed and overwhelmed. Spend some time practicing deep breathing or finding an activity that you find relaxing. Try adding in more garlic and ginger to your diet. These natural ingredients contain properties that help boost the immune system and lower cold and flu symptoms.
http://natural–fertility–info.com/increase–egg–health
http://wellnessmama.com/5946/natural–breast–health/
How Movement May Prevent COVID-19
Since the outbreak of the COVID-19 (also known as the coronavirus or the SARS-Cov-2) in December 2019, the world has been working together to not only find a cure for this wretched disease, but to also find ways to best combat it or even prevent one from being a recipient of it.
We have been reading through published research papers related to the treatment of COVID-19 using Traditional Chinese Medicine (TCM) and have come across some helpful information you can use to try and combat COVID-19 should you catch it.
Physical exercise as therapy to fight against the mental and physical consequences of COVID-19 quarantine:
In the above mentioned paper, the importance of maintaining physical activity (PA) in your daily routine despite being in quarantine throughout the COVID-19 Pandemic is discussed.
A quarantine was obviously the best choice in order to stop the rapid spread of infection and become more prepared for how to handle this unexpected Pandemic, however, finding ways to adapt and overcome the change in routine in order to maintain a healthy lifestyle is still important.
The paper states that “initiating a sudden quarantine state implies a radical change in the lifestyle of the population.” It also states that in order to “…counteract the negative consequences of certain diseases, such as diabetes, hypertension, CVD, respiratory diseases, or even simply to guarantee an active aging by reducing the risk of frailty, sarcopenia and dementia, as associated diseases in older people, [physical activity must stay consistent].”
Exercise is important for all, but this paper focuses heavily on those who are at higher risk by being immunocompromised and even of the elderly generation as exercise in older people prevents faulty and positively impacts them.
This paper suggests that for those who are still stuck as home and/or have had to extend their quarantine, to find a well-regimented exercise regime that can help the individual maintain an active lifestyle in order to stay healthy and best combat this virus.
Recommended Movement Guidelines
As stated in the study, the following is recommended if the individual is under quarantine:
Weekly exercise: 200-400 minutes of exercise per week (being spread out over the course of 5-7 days to “compensate for the decrease in normal daily PA levels).”
Of those required days, 2 days of resistance training is combined with 3+ days of aerobic training.
There are many reasons that exercise is recommended when it comes to nurturing a healthy immune system. The most important reason involves your body temperature. As you workout, your body temperature rises during and after exercise which helps to prevent bacteria from growing, thus helping to fight infection. Physical activity also helps flush out bacteria from your lungs and even slows the release of stress hormones.
Acupressure for Better
Chingling, Weiling: Pressing on these points release tension from the legs which makes it easier to stretch them out. To effectively use this acupressure point, slide the middle and index fingers down the back of the other hand (towards your wrist) and move along the spaces to the outside of the middle two fingers. These points help to release tension out of the legs making it easier to stretch the legs out.
Gallbladder 34 (yang ling quan): This point is specifically used to relax the tendons and ligaments within your body. It is located on the outer aspect of the lower leg, in the depression in front of and below the head of the fibula. Gallbladder 34 is the command point of the joints and sinews, which makes it a great choice for relieving pain, especially in the lower extremities. It is also used to address hemiplegia, lateral costal pain, bitter taste in the mouth, vomiting and jaundice. This point relieves hip and ankle pain, thus allowing you to move more freely.
Bladder 57 (cheng shan): This point relaxes and strengthens the lower back, Relaxes the sinews, invigorates blood, clears heat and even removes obstructions from the channel. This point responds well to strong deep pressing movement when applying pressure.
Overall, movement is medicine! It helps keep us healthy and moving throughout our day-to-day life. If you have questions or want to schedule an appointment regarding acupuncture for mobility, reach out to us!
https://exploreim.ucla.edu/wp–content/uploads/Jimenez–Pavon-2020-Physical–exercise–as–therap–copy.pdf
http://www.fightingarts.com/reading/article.php?id=624