Category Archives: Women’s Health

AFT Features, Fitness at Work, Men's Health, Women's Health

An Engaged Core gives Better Strength

I’m sure you’ve heard fitness trainers saying this – engage your core, engage your core! Your “core” refers to the muscles that surround your midsection, the part that runs from the top of our pelvic bone to the top of your stomach, wrapping around to your lower back. Basically it’s your trunk area.

Why does your “core” need to be strong? It needs to be not only strong, but also flexible and coordinated to help you in every action and movement. The core area helps us flex, extend, side-bend and rotate your trunk in all directions, as well as keep the trunk stable. Along with your hips and lower back, the abdominal muscles is crucial in keeping our centre strong so that we can use our arms and legs powerfully without hurting your spine.

Why is core engagement important?

A strong core is important in maintaining good physical health. Remember, your core is the building block for your entire body’s posture and overall movement. Once you have strong core muscles, you can improve your balance, coordination and stability, as well as reduce any risk of lower back pain and injury.

Besides athletes and sportsmen, elderly persons can also greatly benefit from having a strong core.

Building the exercise routine

Incorporate practicing core engagement exercises so you can also build endurance around your other muscles. A very simple tip, is to ensure holding a good posture at all times. This simple practice naturally engages your core! So when you’re standing, your spine is more or less in its natural curve. Once you’re used to it, it will become second nature and standing with a relaxed core will actually feel weird.

Six packs equal a strong core?

Let’s start with aspiring towards a lean physique…without a six pack. Most people with six packs are truly inspiring and disciplined; keeping an extremely strict exercise regime and maintaining a planned nutritional schedule and intake. Often pictures of athletes or models parading their six packs are taken during their peak conditions where they have activated both their transverse and rectus abdominus. They don’t usually look like that all year round. In truth, this kind of lifestyle is not realistic for ordinary people like us who do not have 6-8 hours to exercise every day. Abdominal definition is, in many cases, a side effect of being strong and healthy. In other words, strengthen your Transverse Abdominus.

What’s the Tranverse Abdominus?

Transverse Abdominus, or TVA, is the deepest layer of abdominal muscles. It covers our whole torso from ribs to pelvis and from front to back. The TVA muscles are set horizontally like a weight belt or corset and it does not move your pelvis or spine. It helps with your breathing and also helps stabilise your spine, in addition to forceful exhaling of air from the lungs and compress the internal organs.

Why is the TVA so important as a core muscle?

The TVA helps stabilise your spine and is one of the main muscles that helps stabilise the lumbar spine, which is the bottom part of the spine. You can tell you have a weak TVA when you have lower back pain.

When you strengthen your TVA, you not only strengthen your back, which is important for many other activities such as lifting stuff, sitting, walking and many more activities that involve limb movements.

When your TVA is weak your abdominal wall will bulge outwards and your pelvis may rotate and your may increase the risk of a curvature of the spine. In other words, strengthen your core to decrease the risk to your spine. It also helps you to trim your stomach area.

How do you build on the TVA as a core muscle then?

There’s no one magical exercise routine, but a combination of movements that engage the core in a way that works so much better than crunches and sit-ups.

Planks are well known for “working” the core, but some other exercises include pull-ups, jumping, spinning, and rolling.

These movements have one thing in common – and that is, none of them are “isolation” exercises. Basically, in order to do those movements, you need to use your abdominals to maintain your posture and stability throughout the motion.

Core engagement exercise tips

Engage your core while seated

A lot of us sit for long periods of time either at the office or while driving. For this very reason, practising and engaging your core is especially important as you sit down or get up from your chair or car seat.

Step 1: Sit up straight in your chair, with your shoulders over your hips, then let your back relax back against the backrest.

Step 2: Sit up into your original position again and feel that light sense of tension in your abs needed to hold yourself up. It should not be much. Just a light, but deep, engagement. This is the level of engagement you want to have while you walk, run or do any movement throughout your day.

Abdominal Vacuum

Step 1: Sit up tall on a chair. Straighten your spine and place your feet flat on the floor.

Step 2: Draw your bellybutton in toward your spine, engaging your core muscles. Do not hold your breath; instead breathe deeply and evenly.

Step 3: Contract your abdominals or pulse the muscles in and out until your muscles fatigue.

You can practice the abdominal vacuum exercise throughout the day while you are sitting on a chair.

Engage your core – AsiaFitnessToday.com

Abdominal Hold

Step 1: Sit on the edge of a chair with a straight spine and your feet flat on the floor.

Step 2: Place your palms flat on the seat of the chair, curling your fingers around the edge of the seat.

Step 3: Engage your core muscles by drawing your bellybutton in toward your spine. Press down with your hands and draw your knees toward your chest, lifting your feet two to four inches off the floor.

Repeat this exercise as many times as you can during a one-minute interval.

How about other times when we are not sitting or exercising?

Keep your core engaged lightly and gently during any and all movement: when you first get out of bed (with a gentle stretch), while walking, getting into and out of your car, at the office at your desk, and most definitely while you run or walk or do any kind of fitness activity, standing in line, cooking dinner, even while brushing your teeth.

When you focus your mind on your core several times a day, you are in touch with a deeper part of yourself, in the present moment.

Reminding ourselves to keep our core engaged

Make it a game…how many muscles can you engage in any movement if your core is engaged. Feel the difference in how you move when your core is or is not consciously employed. How about setting an alarm on your phone, with a ring tone that is unique to remind yourself to engage your core?

Revisiting the benefits of breathing right

You might not think about something that happens so automatically as breathing, but it can make all the difference in your workout – especially when doing stomach exercises. Breathing out at the right time tightens your ab muscles and engages your core, so you get more out of your workout. Proper breathing technique can also give you more stamina while on the exercise mat. When exerting yourself, it can seem like a natural reaction to hold your breath. Don’t do this! Keep breathing otherwise you could get dizzy and faint.

Proper Technique

Improper breathing techniques could interfere or delay your ability to get the most out of your ab workout. To get the most oxygen from your lungs to your muscles, it’s important that you draw air deep into your lungs. This is accomplished using a technique known as abdominal breathing.

Abdominal breathing helps you fill your belly with air to get the optimal amount of oxygen into your body. If you’re only pulling air into your chest, you may not get the oxygen you need during a workout.

Ok, some people will say that they breathe with their lungs. This is okay as long as you can feel your abdominal muscles move.

The problem arises when you use your upper chest to breath as this more often than not causes or makes chest pain worse.

Chest breathing are shallow and rapid or fast breaths. This is a stress response and can lead to hyperventilation, which is bad for those with stress and anxiety. You can use abdominal breathing to control your nervous system and encourage your body to relax. When your body is relaxed, it brings a range of health benefits.

Take a quick at the last issue of Running Malaysia where we touched on Breathing. Proper breathing helps you to lose weight as well. So when you’re strengthening your core, don’t forget to breathe.

Credit: Article compiled by Nikki Yeo – Co-founder AsiaFitnessToday.com and ACE-certified Fitness Trainer.

References:
http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/AbAnatomy_5.htm
http://www.chirunning.com/blog/entry/all-day-core
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Breathing_to_reduce_stress?open
http://healthyliving.azcentral.com/tighten-stomach-sitting-6831.html
http://www.breathing.com/articles/chest-breathing.htm
http://www.telegraph.co.uk/news/health/8757467/How-to-breathe.html
http://www.livestrong.com/article/405255-breathing-techniques-for-stomach-exercises/
AFT Features, Men's Health, Women's Health

Differences between men and women

Understanding the differences between men and women in long distance running

It’s a fact. Men and women simply have different morphology. Most runners will have a training plan to clock in the distance in order to achieve their goal of be it a 5km or an ultra marathon.  While we are determined to cross the finish line with our personal best time, it would help to get to know your body better so you can reach the maximum potential of your given anatomy. In order to optimise your training and improve your performance, I’ve compiled a few differences that will create a better understanding of the differences between men and women.

Physiological gender differences & implications for training and performance

Before boys and girls hit puberty, their body structures are similar in terms of body weight, height, length of their legs and upper-arm circumference. During puberty, development occurs and boys will start to develop larger shoulders while girls start to develop larger and wider hips. Due to the smaller shoulder size of women, this poses a disadvantage for women to develop upper-body strength, limiting their body strength on the upper-body in comparison to men throughout adulthood. Women’s narrow shoulders compared to men’sare also generally shorter and women are naturally born with larger pelvis width-to-height ratio and shoulder-to-hip ratio than men.

“We some times hear the term pear-shaped being used to describe a woman’s shape, but the basic truth thata woman has wider hipsis specifically for the purpose of child bearing. Notice that most professional female runners tend to have smaller and narrower hips, so it’s their natural born physique that also aids them towards excelling in distance running”.

The Q Angle (or Quadriceps Angle)

The anatomical and biomechanical features are disparate between men and women. Women have a larger pelvis because they are designed to carry the child. This larger pelvis combined to a shorter femur lead to a different Q angle at which the quadriceps muscle – from the pointiest position of the pelvis, scientifically known as the Anterior Superior Iliac Spine – meets the kneecap (or patella), compared to the line connecting the ligament attaching the patella to the shin. The angle between these two lines forms the Q angle.

Males have a Q angle between 8 and 15 degrees while females have a Q angle between 12 and 19 degrees.

SOURCE:PHYSIOPEDIA,Q ANGLE

How does this difference influence the running?

Women, as they have a broader angle, are more subjected to Anterior Cruciate Ligament (ACL) injuries while exerting themselves. The Q-angle dissimilarity refers to a difference of knee alignment as well. In short, men are anatomically better designed than women for running. The space for ACL movement is more limited by women than in men, putting the ACL in a critical position as it can easily get pinched and lead to rupture of the ligament, especially while stretching or twisting. However, when you practise how to train properly, you will lower the risks of getting injuredmale or female.

In summary,

  • A larger Q-angle puts women at a mechanical disadvantage when running.
  • Wider hips and a large Q-angle put the femur at an angle when the foot is on the ground.
  • Elite female runnershave narrower hips, which closely resemble male runners. Research has also shown that the hip width of very good female runners is similar to that of both athletic and even non-athletic males.
  • Women’s anatomy also affects their stride mechanics. Research has shown that female runners take shorter strides than male runners when running at the same speed. Although it’s interesting that the combination of stride rate and stride length differs between female and male runners, it’s not completely clear why women take shorter strides.
  • Obvious reason is that women are generally shorter than men and have shorter legs, hence the shorter strides. (misconception among runners)
  • Research has also shown that taller runners don’t take longer strides than shorter runners. Stride length is more a product of hip extension and how much force your muscles produce as you push off the ground.
  • Therefore, something else must cause female runners to take shorter strides than male runners when running at the same speed

Differences in body weight and body composition

Muscular differences

Muscle mass is on average 35% of the total mass of a man against 28% in women. Moreover, women have more “fat” than men. The fat of a woman averaged 20% against 13% in a man.

  • Women have a smaller muscle than men
  • Women can’t produce much muscle as much as men
  • Men are able to sprint faster than women

Knowing that muscle activity is the cause of energy expenditure during exercise, and the woman has less ability to produce energy and therefore less strength and endurance.

Cardio muscular distinctions

The heart

The heart is a cardio muscular muscle that enables oxygen through blood stream to be pumped to your muscles.The female heart is smaller. While it weighs 118 grams on average in women, men’s hearts weighin at about 178 grams on average. Training improves the heart skills in both women and men. This enhancement is however limited in women.

Maximum Heart Rate is the maximum number of beats the heart can achieve in the space of a minute. This value is unique to each individual and it also changes with age and gender.

The Maximum Heart Rate is thus higher in women than in men. On average, a woman will reach 174 beats per minute against 169 beats per minute. Women’s hearts beat faster because the volume of blood ejected by the heart is lower than men’s.

However, a smaller heart doesn’t mean men are better at running marathon. Even though you first impressions turn into men’s advantages, women are still in the run!

 

VO2max: maximal oxygen consumption

Femaleshave less blood than males. This could be explained first by the period women experience every month, but that isn’t the only factor. The blood plays an important role while running. Indeed, the vital oxygen you need to make your muscles work is transported through blood.

VO2max is the maximum capacity to store, transport and use oxygen during aerobic exercise. In other words, this is the maximum volume of oxygen consumed during exercise. Your muscles and oxygen are necessary to produce the required energy for training. The more your VO2 max is, the more your body is able to use oxygen to produce energy.

The VO2max on average for male is45-50 ml/min/kg and 35-40 ml /min/kg for women.

Men have an average of 13.6 to 17.5 grams of haemoglobin per decalitre in their blood. Women have 12.0 to 15.5 grams per decalitre.

Women therefore have less capacity to store and transport oxygen, a difference that translates both during tests of strength or resistance during endurance events.

 A more advantageous metabolism in women

Carbohydrate (or glucose) is stored as glycogen in the muscles and liver. These stores represent the prime source of energy but they are limited. Indeed, the muscles can store about 400 grams of glycogen and the liver 100 grams.

After running out of this energy, a runners’bodywill seek another source of energy through the fat. You store fat all over your body, especially beneath the skin and around internal organs. An important note is that proteins are generally not used as the main resource of energy, except in extreme circumstances.

Men will use glycogen as the energy used while running whereas women can easily usefat and less carbohydrate at a given intensity of exercise. Men will need to recharge their hydrocarbon stocks to fuel their running capacity. It takes about 30 minutes to hydrocarbon/sugar to reach your bloodstream.

As a conclusion, women need to approach their training and racing differently than men to optimise their unique characteristics.

More than that, hormones in both males and females differ in amounts and in the effect that they have in the body. Indeed, for women, the best time to run is during the Follicular Phase, which is during your sixth to 15th day after your period. The differences occur in muscles and metabolism as well.

Being aware of these differences means is also a way to realise that your needs are different, that is why tailoring your diet and your training is necessary.

Women, you may be physiologically weaker, but you are still champions J

Alissa Laurent, a Canadian runnerwon the Canadian Death Race in 2015 and ended 90 minutes before the second winner, a man.

In short, women are scientifically better distance runners than men. So go ahead and with safe and consistent training, you can outrun the boys!

References:
Physiological

 

http://running.competitor.com/2015/10/training/the-physiological-differences-between-male-and-female-runners_136993#gEgRJdShz2kqmvQq.99

Heart, blood, arteries

https://www.sharecare.com/health/womens-health/health-guide/womens-health-guide/differences-in-heart-health-for-women

Energy

http://www.runningforfitness.org/book/chapter-7-eating-drinking-and-running/energy-while-running

https://runnersconnect.net/running-training-articles/cience-of-bonking-and-glycogen-depletion/

Q-angle

http://www.physio-pedia.com/’Q’_Angle#Recent_Related_Research_.28from_Pubmed.29

https://casi-acms.com/index.php/en/q-angle-explained

Muscle and VO2 max

http://www.ilosport.fr/articles/hommes-et-femmes-quelles-differences-de-performa/

 

AFT Features, Women's Health

Running While Pregnant

Is running during pregnancy safe?

Pregnant ladies shouldn’t exercise because it could affect the baby’s health.

Is that a fallacy or just a cultural belief? So should pregnant women just restor lay down all day?!There’s been no evidence to say that women should stay still while carrying a child. Scientific progress has allowed us to better understand the human anatomy and in fact, there’s more evidence to show that remaining active is good for your health and your baby’s health as well.

Whether you are an athlete or not, it is fine to partake in sport while pregnant as long as you take some precautions. Your running distance will depend on your sports background.

First on the precautions list – before starting or keeping on exercising, it is highly recommended to checkwith your doctorbefore you proceed with any activities.

 

I’m pregnant…

A typical pregnancy lasts about 40 weeks. So a common practise is to divide it into three trimesters:

During the first trimester your body doesn’t considerably change. The weight you gain isn’t too high so you won’t experience backaches… yet. However, you may experience other symptoms that are part and parcel of the usual “pregnancy pack” such as extreme fatigue, nausea and vomiting, food cravings or aversions, mood swings, constipation, frequent urination, and other unpleasant side effects. These may affect your daily schedule.

When pregnant, your body may also suffer from a lack of vital nutrients. That is why many advocate additional prenatal vitamins to supplement your body’s needs.

What kind of vitamins?

Folic acid, also known as folate, is a B-type vitamin that helps from preventing neural tube defects.Neural tube defects are birth defects of the brain, spine, or spinal cord. They happen in the first month of pregnancy, often before a woman even knows that she is pregnant. That is why if you intend to be pregnant or if you are, make sure you have the daily right amount of acid folic.Youneed at least 400mcg/day before conceiving and600mcg/day during pregnancy according to USA standards.

Iron is important because it is a necessary component for the production of haemoglobin, which enables the transportation of oxygen in your body. But beyond this primary function, it is essential throughout the 9 months.

For you: During pregnancy, your body works more intensely and many organs (uterus and kidneys in particular) are working at full capacity. This increased activity requires more blood volume.

For your baby: Iron is essential not only to ensure proper development of the baby, but also for pregnancy-related organs such as the placenta or the umbilical cord. If iron stores are missing, you run the risk of giving birth to a premature or a low weightbaby.

Vitamin Ccombined with a daily intake of iron increase the absorption of the latter.

Fibre and fluids: During pregnancy, hormones cause a slowing of the digestive system. Fibre and liquids like water will lower the risks of constipation. Remember that being well hydrated is important for your health and your baby’s health. Dehydration can decrease the blood flow to the uterus, which may lead to premature contractions.

Vitamin D and Calcium: Your needs in Vitamin D and calcium will increase, as they are necessary to the development of the baby. Otherwise the baby might draw on your stores living you in short supply. A recent study has shown that vitamin D rate by the mom influences the baby’s strength later in life.

(Source: http://www.ncbi.nlm.nih.gov/pubmed/24178796)

The first trimester is when the baby’s major organs are forming, and overheating’s a real issue. If a woman’s core temperature gets too high, it could cause problems with the baby. So during hot weather, better run early morning hours or in the evening when it is cooler.

(Source: http://www.runnersworld.com/fuel-school/healthy-running-during-your-first-trimester)

During the second trimester&third trimester,the recommendations for the first trimester remain to be followed. What you can add to your schedule is Kegel exercises. Certainly, pregnancy, childbirth, surgery, aging, being overweight and so on, can weaken your pelvic floor muscles, which support the uterus, bladder, small intestine and rectum.Kegel exercises strengthen the pelvic floor muscles to help you prevent or control urinary incontinence and other pelvic floor problems.

Indeed, the weight of the baby, or childbirth later on has probably weakened your pelvic floor muscles. That is why Kegels are not only important during pregnancy but throughout your life after having a baby.

 

How to do Kegel exercises

To get started:

  • Find the right muscles.To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles. Once you’ve identified your pelvic floor muscles you can do the exercises in any position, although you might find it easiest to do them lying down at first.
  • Perfect your technique.Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
  • Maintain your focus.For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
  • Repeat three times a day.Aim for at least three sets of 10 repetitions a day.

Don’t make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.

(Source: http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283)

During the 2nd and 3rd trimesters, you can carry on running. However, consider running shorterdistancesand decrease in the duration and intensity as your due date approaches. You can slow down your running for lower impact activities like swimming and walking.

 

Postural changes – Muscles imbalances

Your body will experience many changes while pregnant. Indeed, your hips have probably tilted forward (Lower CrossedSyndrome – LCS, also know as distal or pelvic crossed syndrome) and your shoulders are probably rounded (Upper Crossed Syndrome – UCS, also known as proximal or shoulder girdle crossed syndrome).

Graphic Source: http://www.chrcentre.com.au/blog/blog/upper-crossed-lower-crossed-syndrome/)

 

This misalignment is the source of pain you might be suffering. Indeed, certain muscles becoming tightened, while other muscles become lengthened and inhibited in order to stabilize the body, and to adaptto the growing foetus and uterus.

https://www.linkedin.com/pulse/postural-changes-pregnancy-beyond-teresa-chartrand and http://www.active.com/fitness/articles/why-your-workout-should-change-with-pregnancy

After birth

Returning to sport after giving birth takes time and it’s always a good idea to see your good doctor before engaging in any form of sport.

After childbirth, like any major operation or hospitalisation, it’s advisable to rest, get plenty of sleep and simply recuperate. This includes NO heavy lifting nor intensive movement of the body especially in first three to six weeks. You can, however, work on your pelvic-floor exercises and walk. Take it easy; and allow your body the chance to recover.

Once past the 6-week postnatal check-up, you can then consider starting with low impact exercises.

By the 16th week, most women have been able to resume their previous sport activities. Listen to your body as you might feel tired due to the lack of sleep, breastfeeding.

(Source: http://www.pelvicfloorfirst.org.au/pages/returning-to-sport-or-exercise-after-the-birth.html)

Some tips

Some tips when running:

  • Keep well hydrated
  • Run during the coolest hours of the daylight, early mornings or in the evening, as your body temperature gets higher while pregnant.
  • Don’t run a marathon while pregnant. You could put your health and the baby’s health in danger.
  • Never run to the point of exhaustion or breathlessness. If you feel tired, don’t push yourself, and just take a break.
  • Wear a heart rate monitor to help limit excessive speed and effort.
  • As your due date approaches, slow down your running for lower impact activities like swimming and walking.

Conclusion

As a conclusion, while you can still run when pregnant, take some precautions and listen to your body. If you are not sure, discuss it with your doctor.

Running while pregnant is good; it improves your sleep quality, prevents you from gaining excessive weight, lessens back pains, and reduces delivery complications and time spent in labour. However, don’t exceed your capacity and don’t raise the bar too high.

Enjoyyour run, your pregnancy and stay safe!

Women's Health

Perimenopause and Running

Menopause signifies the end of the reproductive time for a woman where the ovaries stop releasing eggs, and hormones like oestrogen, progesterone and testosterone decrease in its production. As a woman edges closer to menopause, they may start to experience symptoms that may cause concern and bring along feelings of anxiety. The medical community call this the perimenopause or premenopauseterm and it has been evident in womenbetween the age range of 35 to 45 years old.

Here’s a checklist of symptoms that a woman may experience during the perimenopause period:

  • Irregular periods
  • Vaginal dryness
  • Hot flushes
  • Night sweats
  • Trouble sleeping
  • Mood swings or getting easily irritated
  • Weight gain and slowed metabolism
  • Dry skin

These perimenopause symptoms are precursors to menopause and last months to years (an average of 2 years, but every woman is different and will experience some of it at different stages in their lives) until reaching the menopause. Some women

How perimenopause symptoms affect you

Osteoporosis and muscles

Oestrogen plays a crucial role in the reproduction system. It also strengthens bones and helps the widening of blood vessels during exercise warm-up – known as the vasodilation process. Blood vessels dilate so the volume of blood flow increases and allows more oxygen to flow through the body.

If you’ve ever wondered why women experience hot flushes, here’s the explanation. Oestrogen production helps cool down the body and when the production of hormones fluctuates or reduces, blood pressure would also increase while blood flow decreases, leading to a rise in temperature in the body, brain and hypothalamus.

Drink an icy cold beverage, place a wet cold towel on your body or have a quick cold shower to cool down. It accelerates the vasoconstriction process, narrows your blood vessels and decreases the blood flow therefore resulting in lower body temperatures.

The body’s ability to build and maintain muscles is affected when the production of oestrogen and testosterone reduces. That’s why it becomes a greater challenge to achieve fitness performances of your younger days as you age.

How important is oestrogen? According to Dr. Jason Karp, author of Women and Running: “Oestrogen is the single biggest influence of bone health, so when a woman loses oestrogen, she loses the protective effect on bones,”.

Ligaments and Tendons

Oestrogen is necessary for our reproductive system, bones health, and also for collagen production. Less collagen production affects the elasticity of the ligaments and tendons as well.

p

https://www.renewalliance.com/blog/post-menopause-collagen-loss

It’s best to avoid smoking, excessive exposure to the sun, poor nutrition and stress if you wish to lessen the loss of your collagen. Above all, stay well hydrated. The constant reminder to, “Drink 1.5 litres of water per day”, is wise advice. Even if you don’t feel the need to drink or have the thirst, your body needs it, for your bones, your ligaments and tendons and for your skin.

Runners facing menopause

Runners are better prepared than non-active women to face menopause.

* Runners are already used to feeling the heat, so they’re able to cope better with feeling hot flushes. Running also helps improve uplift you and improve your mood because you secrete endorphin and dopamine – hormones that boost the feeling of pleasure and well-being.

* Runners naturally sleep better than non-active women who may often disturbed by night sweats.It’s always a better idea to run in the morning than in the evening, because it may take time to cool down before bedtime.

* Observe a specific diet as you head towards menopause so you can stabilise your weight. Your metabolism will not the same and you will need to tailor your diet to keep up with your performances.

* Running will help you to strengthen your bones by maintaining the muscle mass to lower the risk of injury and fractures.

How about HRT (Hormone Replacement Therapy)?

There are a few schools of thought on HRT and it’s a therapy that may not be suitable for everyone. Some believe HRT may increase the risk of developing some cancers or heart diseases by some women. So it’s best to seek the advice from your good and trusted family doctor. There are several alternatives to HRT for you to consider, and these are:

  • Change of lifestyle: incorporating regular exercise, eating healthy, eliminating coffee, alcohol and spicy foods and not smoking
  • Tibolone: a medication that’s similar to combined HRT (oestrogen and progestogen), but may not be as effective and is only suitable for women who had their last period more than a year ago
  • Anti-depressants: Helps with hot flushes and night sweats, however expect unpleasant side effects such as agitation and dizziness
  • Clonidine: A non-hormonal medicine that helps reduce hot flushes and night sweats

Tips on managing perimenopause symptoms

  • Incorporate strength-training to your routine to maintain muscle mass and you’ll lessen the risk of osteoporosis.
  • Eat more calcium- and magnesium-rich foods with dark green leafy vegetable and seeds, nuts and fish oil. Kale and broccoli are also known to help fight osteoporosis.
  • Manage perimenopause symptoms with the consumption of soya, flaxseed, lentils and chickpeas, as phytoestrogen-rich nutrients act in a similar way to oestrogen, and can help relieve some symptoms.
  • Omega 3 is good for lowering the risk of cancer, protecting against osteoporosis, and keeps you in a good mood. Include fish oil, flaxseed and walnuts in your diet.
  • Biotin, also known as vitamin H, helps the body convert food into energy and helps keep your skin, hair, eyes, liver, and nervous system healthy. Biotin can be found in nuts, egg yolk, organ meats, soybean, cereals, cauliflower, bananas, mushrooms.
  • Water, the most essential source of life! Often neglected, water is highly important. If you wait until you feel thirsty, your body is already highly dehydrated. So remember to hydrate, hydrate and hydrate especially when exercising!

Running is a great way to reduce menopause symptoms because it increases your fitness level and helps prepare your body for the changes you are about to face during the menopause period. When you adapt to a lifestyle that adopts exercise and a healthy diet, your metabolism will naturally increase. I urge you to stay active and effect your body towards ageing gracefully so you can achieve joy in every step of the way!

This article has been compiled from various sources including:

If you need further information about what diet to adopt, this link might help you: http://www.bbcgoodfood.com/howto/guide/eat-beat-menopause

Article compiled by Nikki Yeo, FMS–certified practitioner and ACE-certified Fitness Trainer.

AFT Features, Diet & Nutrition, Wellness, Women's Health

The Goodness of Rose Essential Oil

Rose Otto profile
Rose Otto essential oil is made by extracting Rosa damascena, and researchers have uncovered that it contains several therapeutic compounds known to promote healing in the body.Rose otto, also called attar of roses, is extracted using gentle steam distillation and produces a sticky, pale yellow or olive green oil with a rich and spicy floral scent.

Photo Credit OlgaMiltsova/iStock/Getty Images

Rose Oil Benefits

1. Skin Care
-anti ageing, skin elasticity, mature skin
-mend broken capillaries
-cold sores
-dry skin
-eczema, sensitive skin
-rejuvenation of cells
-scars, wrinkles
-toning, lightening of blemishes
-acne

2. Endocrine System
-menstrual disorder
-PMT
-menopause
-uterine
-libido

3. Medicinal Cure
-antiseptic
-anti-spasmotic
-antiviral
-improves depression
-helps stress & emotion e.g nervous system
-blood circulation

Rose oil is very beneficial in curing Eczema, Stress, and Menstrual Problems. It serves like a tonic for the liver, heart, stomach and uterus. For coping with emotional problems, rose essential oil is the best remedy. It is of great use in boosting the circulation of blood in the body.

How to use Rose oil on your face

-Apply one to two drops to face, neck, and décolletage. Follow with the moisturizer of your choice.

How to use Rose oil on your skin or in your diffuser

-Apply one drop directly to skin imperfections twice daily. Rose oils benefits the limbic system when used aromatically. Consider massaging a small amount over the heart daily, inhaling from the hands afterward.

-Diffuse in the morning to promote energy and vitality or as desired, inhale from cupped hands, or massage a diluted drop (or less) into the reflex points of the feet daily for peace and relaxation.

How to use Rose oil for inhalation

-Filling a large bowl with near-boiling water, then place-in 3 to 5 drops of rose oil into the bowl. As the rose oil heats in the water, it will release vapors that can be inhaled to treat your lungs and throat. Rose oil has been used for centuries to treat asthma, coughs, congestion and fever.

How to use Rose oil in your bath

-Filling your bath, water to reach a warm temperature then place-in a few drops of rose oil to your bath water. It’s calming but gently uplifting and it helps with anxiety or nervous tension. Rose oil supports all skin types, so even those with dry, sensitive skin will benefit from its restorative effects.

Overview

Rose oil is used to improve your body’s circulation and boost the immune
system. In aromatherapy, it is used as a natural sedative and to help ease
depression. It’s also used in massage therapy, as it can help soothe muscles
and smooth skin, while it’s sweet scent aids in relaxation. If rose oil interests you
either for aromatherapy or as a treatment, there are several ways you can make
good use of it.