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May 2012 Shaklee Celebrates Women. Optimizing Women’s Health Throughout the Stages of Life. Pamela Riggs MS.RD. Director, Medical Affairs & Shaklee Health Sciences Shaklee Corporation. Life Stages for Women. 20s to late 30s – A Time of Choices Balancing career and family - PowerPoint PPT Presentation
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Optimizing Women’s Health Throughout the Stages of Life
Optimizing Women’s Health Throughout the Stages of Life
Pamela Riggs MS.RD.
Director, Medical Affairs & Shaklee Health Sciences
Shaklee Corporation
May 2012 Shaklee Celebrates Women
20s to late 30s – A Time of Choices• Balancing career and family
Late 30s to late 40s– A Time of Change• Hormonal changes of perimenopause
Late 40s to 50 Plus – A Time to Live Well• Managing chronic disease
Life Stages for Women
No Matter What Stage...
It’s essential for all women to:
• Eat Healthy• Be Active• Manage Stress• Supplement Wisely
Eating Healthy
• Eat a variety of foods• Get plenty of whole grains, beans and legumes, fresh fruits
and vegetables• Choose lean meat, fish, poultry, non fat or low fat dairy and
soy• Select “healthy fats” – avoid trans fat and saturated fat, eat
more omega three fatty acids (fish and flax) and monounsaturated fats (olive oil, nuts, seeds)
• Watch sodium intake• Drink plenty of water• Cut back on fast food, soda, and other junk food
Being Active
•Reduces risk of heart disease, stroke, type 2 diabetes and some cancers•Helps people achieve and maintain a healthy body weight •Reduces feelings of depression, anxiety and promotes psychological well-being •Helps build and maintain healthy bones, muscles, and joints •Promotes flexibility and balance
How Much? What Kind?
Moderate Activity, 30 min. a day, most days of the week
* brisk walking
* dancing
* actively playing with kids
* jogging
* biking
Resistance Training, 2 days a week
* weight training
Everyday Activities * taking the stairs
* parking farther away
* get off the bus a few stops early
* gardening
* taking fitness breaks at work
Manage Stress
• Women are the world’s best jugglers
• A price to pay – more stress than ever
• Health consequences: digestive issues, compromised immune function, sleep disorders, weight gain and more...
• CDC estimates that 75-90% of doctor visits are stress-related
Women and Stress
2006 survey by the American Psychological Association indicates woman are more effected by stress than men:
* More women report engaging in unhealthy behaviors (comfort eating, inactivity, smoking)
* Women report feeling the effects of stress on their physical health more than men
The Stress DietBreakfast: ½ grapefruit 1 slice of whole wheat toast (dry) 8 ounces of nonfat milk
Lunch: 4 ounces of broiled chicken breast (no skin) ½ c steamed broccoli 1 cup of water
1 Oreo cookie
Afternoon Snack: Rest of the package of Oreo cookies1 quart of rocky road ice cream1 jar of hot fudge1 pot of coffee2 espressos
Dinner: 2 loaves of garlic bread Large pepperoni pizza
5 chocolate bars2 quarts of sodaEntire cheese cake eaten directly from the freezer
Top Ten Stressors
1. Sick family member2. Money3. Personal health4. Children5. Work6. Intimate relationships7. Commuting (daily living activities)8. Personal safety9. Terrorism/natural disasters/state of the world10. Discrimination
*Stress has been linked to all the leading causes of death such as cardiovascular disease, cancer, accidents, and suicide.
The Stress Response
• Our evolutionary “fight or flight” response• Automatic response to physical and emotional threats• Hypothalamus sets off alarm system in the body * Adrenal glands - adrenaline and cortisol• Stress hormones increase heart and respiration rate,
increase blood pressure, mobilize energy nutrients• Suppress non-essential functions - digestion, growth and
development, chronic immunity
Health Consequences of Stress
Digestive problems:IBS more common among women by a ratio of 3:1.Most common digestive disorder for women toseek medical care.
Suppressed or out of control immune system: Increased risk of infection and autoimmunedisorders. Autoimmune disorders more common inwomen than men.
Health Consequences of Stress
Cardiovascular and nervous system dysfunction: Chronic stress raises heart rate, blood pressure, cholesterol, all increasing risk of heart attack and stroke. Contributes to memory loss, depression and anxiety.
Sleep deprivation: Women are at greater risk of developing insomnia than men. Sleep deprivation may contribute to weight gain.
Weight gain: Excessive cortisol increases central obesity.
Stress Management Steps
• Identify stressors in your life• Schedule personal relaxation time• Good nutrition• Exercise regularly• Sleep more• Try botanical support – ashwaganda, L theanine
Supplement Wisely
• Despite our best efforts, at times we fall short on achieving optimal nutrient intakes.
• Get nutrition insurance or fill in nutritional gaps with a foundational supplement program.
• A comprehensive multivitamin/multimineral is a great starting place.
• Additional supplements as needed, depending on the stage of a woman’s life.
A Time of Choices
20s to late 30s Balancing career and family
Healthy Pregnancy
• Start with preconception care.• Take a multivitamin-mineral with
at least 400 mcg of folic acid.• Get early and regular prenatal
care.• Be active, stay fit.• If you smoke or drink alcohol -
STOP.• Avoid or control caffeine intake.
Healthy Pregnancy• “Eating for two” is a myth. An extra 300 calories a day is
all you need.• Consume high quality protein - ~60 grams a day• Calcium and vitamin D rich food or supplements for bone
health for you and baby.• Ensure adequate intake of omega 3 fatty acids (DHA)
which studies show help fetal brain and visual development. Experts recommend 200 - 300 mg a day during pregnancy and nursing.
Healthy Pregnancy
• Don’t eat uncooked or undercooked meat or fish.• Avoid shark, swordfish, mackerel and tilefish (high
in mercury)• Take a high quality fish oil supplement• Fiber rich foods and plenty of water to prevent
constipation• Iron rich foods and supplements to prevent iron
deficiency anemia
Time of Change
Late 30s to Late 40sHormonal Changes of Perimenopause
Perimenopause
• The time leading up to menopause• Natural part of aging that signals the end of your
reproductive years• Ovaries shut down, make less estrogen and
progesterone• Menopause is only one day – the day you have
not had a period for 12 months in a row
Perimenopausal Symptoms
• Hot flashes and night sweats
• Accelerated bone loss• Mood swings and mild
depression• Foggy thinking• Sleep disturbances• Weight gain
What you can do
• Eat more plant estrogens
Studies indicate soy protein helps reduce the frequency and severity of hot flashes
Black cohosh studied extensively in Germany for reducing frequency and severity of hot flashes.
• Ensure adequate calcium and vitamin D intake
Calcium 1000 – 1200 mg per day
Vitamin D enhances calcium absorption
What you can do
• Manage your weightClinically tested, sound nutritional program
Meal replacement shakes and bars to control calories
Leucine to preserve lean muscle and metabolism
Protein to control hunger
Personalized and flexible meal plan guidelines
Support tools for lifestyle change
What you can do
• Address mood and mental outlookOmega 3s St. John’s Wort
• Promote restful sleepregular bed time routine, sleep conducive
environmentno caffeine, large meals, alcohol or exercise
before bedherbal remedies like valerian root
Time for Living Well
Late 40s to 50 Plus Managing Chronic Disease
Time for Living Well
• By 2030, the number of older Americans will have doubled to 70 million, 1 in every 5.
• Poor health is not an inevitable consequence of aging.• Much of illness, disability and death from chronic disease
is preventable through a healthy lifestyle and early detection practices: diet and exercise
not smoking
cancer, depression
and diabetes screenings
Women and Heart Disease
• Claims more women’s lives than any other disease:½ million per year
1 death per minute
• Every year since 1984, more women than men have died of CVD
• 1 in 2 women will die of heart disease• 1 in 25 women will die of breast cancer• Sudden cardiac death is declining in men, rising in women
The #1 KILLER of Women
Gaps in Awareness & Treatment
Women can be:• Less aware of symptoms unique to their gender• More likely to avoid or delay seeking medical care• Less likely to receive timely and lifesaving treatments• More likely to obtain annual mammogram and pap
smears than lipid profile and BP check
The majority of women say their doctors
do not discuss heart disease with them.
Women and Atypical Symptoms
• Discomfort in areas of the upper body (neck, shoulders)
• Nausea, lightheadedness, or breaking out in a cold sweat
• Atypical chest discomfort: “indigestion”
• Shortness of breath• Fatigue, weakness, lack of
energy
Heart Disease Prevention
• Eat healthy• Be active• Achieving and maintaining a healthy weight (BMI of >18 but <30)• Know Your Numbers:
BP <120/80
FBS < 100
Waist Circumference < 35
Total Cholesterol < 200
LDL <100, HDL > 50, TRIG < 150
CRP < 3.0
Women and Osteoporosis
• Osteoporosis - a disease in which bones become fragile and more likely to break
• 80% of those affected by osteoporosis are women• Fractures of the hip, spine, and wrist are common• Up to 20% of bone mass lost in the 5-7 years after
menopause• 1 in 2 women > age 50 will have an
osteoporosis-related fracture in their remaining lifetime
Osteoporosis Prevention
• Get the daily recommended amounts of calcium and vitamin D
• Engage in regular weight-bearing and muscle-strengthening exercise
• Avoid smoking and excessive alcohol
• Talk to your health care provider about bone health
• Have a bone density test and take medication if advised by your health care provider
Time of Choice Time of Change Time to Live Well
Shaklee Helps Optimizes Women’s Health
Celebrate Women’s Health
Solutions for All Life Stages
All Stages Special Needs
(20s - late 30s)
Pregnancy
Special Needs (Late 30s – 40s)
Perimenopause
Special Needs
(Late 40s – 50+)
Heart Health
Vitalizer ™ Women
Stress Relief Complex*
Cinch®
Vita-Lea® w/Iron
B Complex
OsteoMatrix®
OmegaGuard®
Fiber Plan®
Iron Plus C
Menopause Balance Complex*
Osteomatrix®
Gentle Sleep Complex*
Moodlift® Complex*
OmegaGuard®
CoQHeart®
Shaklee Fiber Plan®
OsteoMatrix®
The Beauty of a Woman
The beauty of a woman must be seen from in her eyes;
Because that's the doorway to her heart, the place where love resides.
The beauty of a womanisn't in a facial mole;
But true beauty in a woman, is reflected by her soul.
It's the caring that she cares to give, the passion that she shows; And the beauty of a woman
with passing years only grows.
Authorship is variously and generously attributed to the following authors:Maya Angelou, Ralph Fenger, Audrey Hepburn & Sam Levenson
Thank You!