Top 5 Secrets You Can't Live Without

Weight Loss For Women: Top 5 Secrets You Can't Live Without

Hello ladies, are you tired of every other ad claiming that they have a program specifically designed for weight loss for women? From one lady to another, stop torturing yourself with these addictive claims. Learn an effective way to lose weight safely and quickly without jitters and without losing your bank account. Learn the 5 secrets for successful weight loss that you can do anywhere and anytime.

It is tiring every time you turn your head or turn on the radio or television one or more ads will appear claiming to be for quick weight loss. Really, especially with the new year that is all you hear about. Every single time the television is on, an ad talks about how great their program can help you lose weight and not do anything differently. Then you jump in your car to get the kids, and guess what's on the radio? You got it another ad about how this system will help you lose weight and oh, this one says it is natural (and you don't have to change your habits with this one either). Remember, natural doesn't mean anything if it isn't healthy. Opium is natural. Marijuana is natural. That doesn't mean you should use it. And finally, you think it couldn't get any worse, but you take a deep breath, yet you are bombarded by it:

Your friends are telling you about the latest and greatest - Facebook, Twitter, Emails, Phone calls etc  Stores have ads in every isle Billboards Radio Television

It is everywhere. As if we didn't feel bad enough that we let the last few stressful years of our busy lives take over and add extra weight - now they have to keep telling us. Well, ladies, it is NOT your fault. These are gimmicks and great marketing techniques - not great weight loss techniques. If these silly ideas worked then 2/3 of the adults wouldn't be overweight and the average person would not gain a whopping 12 pounds over the holiday season.

Whether it is a little or a lot, these 5 secrets are ideal for weight loss for women (excellent weight loss for men too, but let's not tell them yet).

Don't worry, you'll lose those pounds without being fatigued, stressed, or overwhelmed so let's get started. Let's do this naturally and safely so you can lose the weight and keep the weight off for good. We aren't talking a diet: we are talking about a system for a healthy lifestyle.

This is a journey. This is the most important step to understand and to accept! You didn't gain the weight overnight, so you probably won't lose it overnight. It is important to set realistic goals and practice commitment. Any diet that says you don't need to do anything other than buy their product and you will lose tons of weight fast is either 1. A lie, 2. Unhealthy or 3. Both. Set small goals that build into a big goal.

To maximize weight loss for women it is essential to combine as many of the following as possible as often as you can without feeling deprived. It is important to learn to incorporate the cravings you have so that you'll stick to this new lifestyle.

1. Reduce Calories Slowly

 Reduce calories by about 500-1000 cal a day to lose about 2 pounds a week. Some people lose more, and some less but this is a good rule of thumb. This is considered a safe range to lose so you can keep it off. It's not safe and eventually you will gain more back if you deplete your body of calories too fast. If you cut your calories too rapidly or too low, your body will tend to feed off the valuable muscle. This is disastrous to any weight loss program because muscle makes us look firm and sexy, muscle keeps our metabolisms strong, and muscle is what our heart is made of. Cutting back too fast can damage your heart

How to lower our calories? A key way to do this is by increasing your activity level: workout, walk more (just parking your car farther helps significantly), and take the steps, etc. As an added bonus, more activity will lower your stress, improve your sleep, increase your overall energy and help you stay motivated.

2. Make Healthy Food Choices

Make Healthy Food Choices

This can be tricky when you are surrounded by contradicting information "Eat low Carbs, Eat Low Fat, Eat this... Eat that... ". Well, here are the facts. According to University of Illinois, diets higher in lean protein and lean dairy have been proven to help weight loss. Eating less processed foods and less artificial foods is easier for your body to metabolize, therefore, helps with weight loss. Avoid empty calories like soft drinks and flavored coffees. Did you know that just by choosing healthy carbohydrate choices like sweet potatoes, veggies, and quinoa etc, it has been proven that you can reduce unsafe deep belly fat by 11%? It is true. And this deep belly fat is definitely our enemy because it is a contributing factor in heart disease, cancer, and diabetes.

Also, eating foods that are high in leucine, an amino acid, will greatly help your journey to a healthier, sexier you. Leucine has been used for years by body builders and others that want to shed unwanted fat while maintaining lean muscle. Remember it is this lean muscle is that helps us maintain a higher metabolism, and it is muscle that gives us that lean, firm, sexy look that we all dream of, plus a healthy heart as mentioned earlier.

3. Keep a Journal

This is a must. You may not find it enjoyable to see that you just drank all your calories in 3 lattes but it is important to know where the calories are going. An online diary is an excellent resource that can track exercise and food calories to optimize weight loss for women. In a recent weight loss study, people who kept a journal doubled their weight loss in a 6 month period when compared to those who did not keep a journal. It is a powerful tool for weight loss for women.

4. Adequate Sleep

Adequate Sleep

Sufficient sleep is about 6-8 hours a night for an average adult. Sleep helps a number of things besides weight loss. It also helps to reduce stress and repair the body. As we know, stress has tons of negative side effects and a biggie is weight gain.

5. Reduce Stress

You may be thinking, easier said than done. Well, that is true. Remember this is a journey: it is a lifestyle commitment to a healthier, better you so it may not be super easy at first. But it will be super effective and you will LOVE the results. In fact, after a few weeks, your energy will begin to rise as you lose weight, and you'll wonder why you ever ate the way you did before. You will LOVE the new you - inside and out.

Now you have the tools to actually succeed with this year's resolution so Good Luck and welcome to your new healthy lifestyle. 

5 Facts That Make Weight Loss For Women Unique

5 Facts That Make Weight Loss For Women Unique

Weight loss is a journey that can vary significantly from person to person. However, when it comes to women, there are unique physiological, hormonal, and psychological factors that make the process different from men’s. Understanding these differences can empower women to create more effective and sustainable strategies for achieving their weight loss goals.

In this article, we’ll explore five key facts that make weight loss for women unique and provide actionable tips to help women navigate these challenges with confidence and clarity.

Fact #1: Hormones Play a Major Role

One of the most significant differences in weight loss between men and women lies in hormonal fluctuations. Women’s hormones, such as estrogen, progesterone, and even cortisol (the stress hormone), affect metabolism, appetite, and fat storage.

How Hormones Affect Weight Loss

• Menstrual Cycle: During different phases of the menstrual cycle, women may experience changes in energy levels, cravings, and water retention. For example, in the luteal phase (the days leading up to menstruation), many women report an increase in appetite and cravings for high-calorie foods.
• Pregnancy and Postpartum: Weight gain during pregnancy is natural, but hormonal shifts postpartum can make weight loss challenging. Many women also struggle with sleep deprivation and stress during this time, which can slow down progress.
• Menopause: During menopause, a drop in estrogen levels can lead to fat accumulation, particularly around the abdomen, and a decrease in muscle mass, which slows down metabolism.

Actionable Tips:

1. Track Your Cycle: Use apps or journals to monitor how your menstrual cycle impacts your appetite and energy. This awareness can help you plan meals and workouts accordingly.
2. Eat for Hormonal Balance: Focus on whole, nutrient-dense foods that support stable blood sugar levels, such as lean proteins, whole grains, and healthy fats.
3. Be Patient with Your Body: Understand that hormonal changes are natural and may require adjustments to your weight loss strategy over time.

Fact #2: Women Tend to Have More Body Fat Than Men

Biologically, women are designed to carry more body fat than men due to reproductive needs. Essential body fat levels for women are higher (approximately 10-13%) compared to men (2-5%). This natural difference means that losing fat can sometimes be a slower process for women.

Why Women Carry More Fat

• Energy Reserves: Body fat supports hormonal functions and serves as an energy reserve during pregnancy and breastfeeding.
• Fat Distribution: Women typically store fat in the hips, thighs, and buttocks, areas that can be more resistant to fat loss than the abdominal region, where men often store fat.

Actionable Tips:

1. Focus on Strength Training: Building muscle helps increase metabolism and can lead to a more toned appearance, even if fat loss is slower.
2. Set Realistic Goals: Understand that losing body fat takes time and that progress should be measured in inches lost, energy levels, and overall health improvements, not just the scale.
3. Embrace Your Unique Physique: Celebrate the curves and characteristics that make your body uniquely feminine while working towards your fitness goals.

Fact #3: Women’s Metabolisms Are Often Slower

On average, women have less muscle mass than men, which contributes to a slower resting metabolic rate (RMR). Muscle burns more calories at rest than fat, so having a lower percentage of muscle can make it harder for women to lose weight.

Why Muscle Mass Matters

• Calorie Burn: Women generally burn fewer calories during exercise and at rest compared to men, even if they weigh the same.
• Aging Impact: As women age, muscle mass naturally declines, leading to an even slower metabolism.

Actionable Tips:

1. Prioritize Protein: Eating enough protein (around 20-30 grams per meal) supports muscle repair and growth.
2. Incorporate Resistance Training: Lift weights or use resistance bands to build and maintain muscle mass.
3. Stay Active Throughout the Day: Incorporate more movement into daily life, such as walking, gardening, or taking the stairs, to boost calorie burn.

Fact #4: Women Are More Prone to Emotional Eating

Women often experience a stronger connection between emotions and food than men, making emotional eating a common challenge in weight loss. Stress, anxiety, and hormonal fluctuations can trigger cravings for comfort foods high in sugar and fat.

Why Emotional Eating Happens

• Stress Response: High cortisol levels can lead to increased appetite and cravings for high-calorie foods.
• Cultural Factors: Women are often socialized to use food as a coping mechanism for stress or sadness.

Actionable Tips:

1. Identify Triggers: Keep a journal to track when and why emotional eating occurs. This can help you recognize patterns and develop alternative coping strategies.
2. Practice Mindful Eating: Slow down and focus on the flavors and textures of your food to build a healthier relationship with eating.
3. Find Stress-Relief Alternatives: Incorporate stress-reducing activities like yoga, meditation, or walking into your routine to reduce reliance on food for comfort.

Fact #5: Social and Cultural Pressures Impact Women’s Weight Loss Journeys

Women often face societal pressures to look a certain way, which can lead to unrealistic expectations and unhealthy dieting behaviors. Additionally, women are more likely to be primary caregivers, which can make it harder to prioritize their own health.

How These Pressures Affect Weight Loss

• Diet Culture: Unrealistic beauty standards can push women toward fad diets and unsustainable weight loss practices.
• Time Constraints: Balancing work, family, and personal responsibilities leaves little time for meal prep and exercise.
• Judgment: Women may feel judged for focusing on their weight or for struggling to lose weight, creating additional stress.

Actionable Tips:

1. Set Personal Goals: Focus on what feels good for your body, rather than conforming to societal ideals.
2. Create a Support System: Surround yourself with people who encourage and uplift you, whether it’s friends, family, or a fitness community.
3. Be Kind to Yourself: Celebrate small victories and practice self-compassion, recognizing that weight loss is a personal journey.

The Bottom Line

Weight loss for women is a unique process influenced by hormones, body composition, metabolism, emotions, and societal factors. By understanding these differences and implementing tailored strategies, women can achieve their health and fitness goals in a sustainable way.

The key is to prioritize self-care, embrace individuality, and adopt habits that support long-term wellness. Remember, every woman’s journey is unique, and success is not defined by the number on the scale but by how you feel, both inside and out.

The Whole Woman And Her Whole Wellness - Physical Health And Well-Being

Wellness is a multifaceted concept that encompasses every aspect of a woman's life, from her physical health to her mental, emotional, and social well-being. Physical health, however, serves as the foundation upon which all other aspects of wellness are built. It is essential to recognize that a woman’s wellness is not just about managing health conditions but also about thriving, feeling empowered, and living a balanced life.

In this article, we’ll explore what it means to embrace whole wellness, focusing specifically on physical health and well-being, and discuss actionable steps women can take to achieve a healthier, more balanced life.

Understanding Whole Wellness

What Is Whole Wellness?

Whole wellness is the integration of the mind, body, and spirit to achieve optimal health and well-being. For women, this means addressing not just physical health but also the unique challenges and responsibilities they often face, such as hormonal changes, caregiving roles, and societal expectations.

The Role of Physical Health in Wellness

Physical health is a cornerstone of whole wellness. When a woman takes care of her body, she is better equipped to handle life’s challenges, maintain emotional balance, and pursue her goals. Good physical health enhances energy levels, boosts confidence, and supports longevity.

Key Components of Physical Health for Women

1. Nutrition

A balanced diet is critical for maintaining physical health and preventing chronic diseases. Women have specific nutritional needs that vary depending on their age, activity level, and life stage.

• Essential Nutrients for Women:

  • Calcium and Vitamin D: For strong bones and prevention of osteoporosis.
  • Iron: To combat anemia, especially for women of childbearing age.
  • Folate: Crucial for women planning to conceive or who are pregnant.
  • Healthy Fats: Omega-3 fatty acids support heart health and brain function.

• Practical Tips:

  • Eat a colorful variety of fruits and vegetables.
  • Opt for whole grains over refined grains.
  • Incorporate lean proteins like fish, chicken, beans, and nuts.
  • Limit added sugars, salt, and saturated fats.

2. Regular Exercise

Physical activity is essential for maintaining a healthy weight, improving cardiovascular health, and enhancing mental well-being.

• Types of Exercise for Women:

  • Cardiovascular Exercise: Activities like walking, running, swimming, or cycling improve heart health and stamina.
  • Strength Training: Building muscle mass helps prevent age-related muscle loss and supports bone density.
  • Flexibility and Balance: Yoga, Pilates, or stretching exercises enhance flexibility, reduce injury risk, and improve posture.

• Recommended Routine:

  • Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.
  • Include strength training exercises at least twice a week.

3. Sleep and Rest

Quality sleep is as vital as nutrition and exercise. A lack of sleep can affect energy levels, mood, and overall health.

• Importance of Sleep:

  • Supports immune function and hormone regulation.
  • Helps the body recover from daily stress and physical exertion.
  • Improves cognitive function and emotional resilience.

• Tips for Better Sleep:

  • Maintain a consistent sleep schedule, even on weekends.
  • Create a relaxing bedtime routine, such as reading or meditating.
  • Limit caffeine and screen time before bed.

4. Preventive Healthcare

Preventive care is a proactive approach to wellness, allowing women to detect and address health issues early.

• Essential Screenings:

  • Regular Pap smears and HPV tests for cervical cancer.
  • Mammograms for breast cancer detection.
  • Bone density tests to monitor for osteoporosis.
  • Blood pressure, cholesterol, and blood sugar checks for heart health.

• Vaccinations and Checkups:

  • Stay up to date on vaccines, including the flu shot and HPV vaccine.
  • Schedule annual physical exams to discuss any health concerns.

Unique Physical Health Challenges for Women

1. Hormonal Changes

Women experience various hormonal fluctuations throughout their lives, from puberty and menstruation to pregnancy, postpartum, and menopause.

• Common Concerns:

  • Premenstrual syndrome (PMS) and menstrual irregularities.
  • Pregnancy complications and postpartum recovery.
  • Hot flashes, mood swings, and bone density loss during menopause.

• Solutions:

  • Work with a healthcare provider to manage symptoms through diet, exercise, and, if necessary, medical treatments.
  • Practice stress management techniques like meditation or deep breathing.

2. Reproductive Health

Reproductive health is a significant component of physical wellness for women. Conditions like polycystic ovary syndrome (PCOS), endometriosis, and infertility can affect physical and emotional health.

• Tips for Reproductive Health:
  • Track menstrual cycles to identify irregularities.
  • Maintain a healthy weight, as it can influence hormone levels.
  • Consult a specialist for any persistent issues, such as painful periods or difficulty conceiving.

3. Bone and Joint Health

Women are at higher risk for osteoporosis and arthritis due to hormonal changes and lower bone density.

• Preventive Measures:
  • Include calcium-rich foods like dairy, leafy greens, and fortified cereals.
  • Perform weight-bearing exercises such as walking or resistance training.
  • Avoid smoking and excessive alcohol consumption, as they weaken bones.

Mental and Emotional Well-Being’s Connection to Physical Health

Physical health and mental health are deeply interconnected. Chronic stress, anxiety, and depression can manifest as physical symptoms like fatigue, headaches, and digestive issues. Conversely, poor physical health can exacerbate mental health conditions.

• Stress-Reducing Practices:
  • Regular exercise releases endorphins that improve mood.
  • Mindfulness and meditation can help manage stress.
  • Prioritize self-care and seek professional support when needed.

Building a Holistic Wellness Routine

Whole wellness requires a balanced approach that integrates physical, mental, and emotional care.

1. Set Realistic Goals

Focus on small, achievable changes rather than drastic measures. For example, start by adding one extra serving of vegetables to your meals or walking for 10 minutes daily.

2. Stay Consistent

Consistency is key to building lasting habits. Make time for regular exercise, meal planning, and self-care, even during busy periods.

3. Build a Support System

Surround yourself with people who encourage your wellness journey. Whether it’s a workout buddy, a support group, or a healthcare professional, having a network can keep you motivated.

4. Listen to Your Body

Pay attention to physical and emotional signals from your body. If you’re feeling fatigued, take a rest day. If something feels off, don’t hesitate to seek medical advice.

The Power of Self-Compassion

Embracing whole wellness isn’t about perfection—it’s about progress and self-compassion. Women often juggle multiple responsibilities, and prioritizing wellness can feel challenging. Remember that taking care of yourself is not selfish; it’s essential for being your best self in every aspect of life.

The whole woman and her whole wellness encompass more than just physical health—it’s about creating a balanced, fulfilling life. By focusing on nutrition, exercise, sleep, preventive care, and self-compassion, women can take charge of their physical health and lay the foundation for overall well-being.

By prioritizing these elements and recognizing the interconnectedness of mind, body, and spirit, women can achieve a state of wellness that empowers them to thrive in every aspect of life. Start small, stay consistent, and remember: you are worthy of investing in your health and happiness.

For Women, Health Issues Raise Special Concerns

For Women, Health Issues Raise Special Concerns

Women's health is a broad and complex topic, encompassing unique challenges and considerations. While women share many health concerns with men, there are several conditions and issues that are unique to women or disproportionately affect them. From reproductive health to hormonal fluctuations, heart disease, and mental health, women face special concerns that require targeted awareness and care. This article explores these issues and provides guidance for managing them.

Reproductive Health

1. Menstrual Health

Menstruation is a natural part of a woman’s life, but it comes with challenges that can impact overall well-being.

• Common Issues: Painful periods (dysmenorrhea), irregular cycles, and heavy bleeding can affect daily activities and productivity.
• Management Tips: Maintaining a healthy lifestyle, tracking cycles, and seeking medical advice for severe symptoms can improve menstrual health.

2. Pregnancy and Postpartum Health

Pregnancy and childbirth bring physical and emotional changes that can raise health concerns for women.

• Common Concerns: Gestational diabetes, preeclampsia, and postpartum depression are issues that require monitoring and care.
• Solutions: Regular prenatal checkups, a nutritious diet, and a strong support system are essential for managing these challenges.

3. Menopause

The transition to menopause is a significant phase in a woman’s life, marked by hormonal changes that can cause symptoms like hot flashes, mood swings, and sleep disturbances.

• Management Tips: Exercise, stress management, and consulting with healthcare providers about hormone replacement therapy (HRT) can help alleviate symptoms.

Hormonal Health

Hormonal imbalances can affect women at various stages of life, impacting physical and mental health.

1. Polycystic Ovary Syndrome (PCOS)

PCOS is a hormonal disorder affecting up to 10% of women of reproductive age.

• Symptoms: Irregular periods, excessive hair growth, acne, and weight gain.
• Management: Lifestyle changes, including regular exercise, a balanced diet, and medical treatments, can help regulate symptoms.

2. Thyroid Disorders

Women are more likely than men to develop thyroid conditions like hypothyroidism and hyperthyroidism.

• Symptoms: Fatigue, weight changes, and mood swings.
• Solutions: Regular screening and medication, along with a healthy diet, can help manage thyroid issues.

Heart Health

Heart disease is the leading cause of death among women, yet it is often underdiagnosed and misunderstood.

1. Unique Risks for Women

• Symptoms Differ from Men: Women may experience less obvious symptoms, such as nausea, fatigue, or shortness of breath, instead of the classic chest pain associated with heart attacks.
• Impact of Hormones: The decline in estrogen levels after menopause increases the risk of cardiovascular disease.

2. Prevention Strategies

• Diet and Exercise: A heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins, combined with regular physical activity, reduces the risk of heart disease.
• Stress Management: Chronic stress and anxiety are linked to heart issues. Incorporating mindfulness practices, yoga, or meditation can help mitigate stress.

Mental Health

Women are twice as likely as men to experience anxiety and depression, largely due to hormonal fluctuations and social pressures.

1. Postpartum Depression

Many women experience the "baby blues" after childbirth, but postpartum depression is more severe and requires professional intervention.

• Symptoms: Persistent sadness, difficulty bonding with the baby, and feelings of inadequacy.
• Treatment: Therapy, medication, and support from family and friends can help new mothers cope.

2. Anxiety and Stress

Women often juggle multiple roles, leading to high levels of stress and anxiety.

• Management Tips: Setting boundaries, seeking therapy, and engaging in regular physical activity can reduce stress levels.

Cancer Concerns

Certain cancers, like breast and cervical cancer, disproportionately affect women. Early detection and prevention are critical.

1. Breast Cancer

• Risk Factors: Family history, hormonal changes, and lifestyle factors.
• Prevention: Regular self-exams, mammograms, and maintaining a healthy lifestyle can reduce risk.

2. Cervical Cancer

• Prevention: The HPV vaccine and routine Pap smears are effective tools for preventing cervical cancer.
• Awareness: Understanding symptoms like abnormal bleeding can lead to early detection and better outcomes.

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Osteoporosis and Bone Health

Women are more likely to develop osteoporosis, a condition that weakens bones and increases the risk of fractures.

1. Why Women Are at Risk

The decrease in estrogen during menopause accelerates bone density loss.

• Prevention: A diet rich in calcium and vitamin D, along with weight-bearing exercises, helps maintain bone strength.
• Screening: Regular bone density tests can catch issues early.

Autoimmune Diseases

Autoimmune diseases, such as lupus, rheumatoid arthritis, and multiple sclerosis, are more common in women.

Why Women Are Affected

Hormonal differences and genetic predispositions contribute to the higher prevalence of autoimmune conditions in women.

Management

• Lifestyle Changes: Anti-inflammatory diets, stress management, and regular exercise can alleviate symptoms.
• Medical Care: Early diagnosis and treatment are critical for managing these chronic conditions.

Sexual Health

Sexual health is an integral part of a woman’s overall well-being. Issues like low libido, pain during intercourse, or sexually transmitted infections (STIs) can significantly impact quality of life.

1. Communication and Counseling

Open communication with healthcare providers and partners is key to addressing sexual health concerns.

2. Safe Practices

Using protection, regular screenings, and practicing good hygiene can prevent infections and other complications.

Health Screenings and Preventive Care

Regular health screenings are vital for early detection of conditions that disproportionately affect women.

Essential Screenings

1. Pap Smear and HPV Test: To detect cervical cancer and related abnormalities.
2. Mammograms: For early detection of breast cancer.
3. Bone Density Test: To assess osteoporosis risk.
4. Cholesterol and Blood Pressure Checks: To prevent heart disease.

Importance of Preventive Care

Preventive care, including vaccines, routine checkups, and lifestyle modifications, can significantly reduce health risks.

Holistic Health for Women

Women’s health is not just about addressing medical concerns—it’s about fostering a holistic sense of well-being.

1. Nutrition

• Balanced Diet: Focus on whole, nutrient-dense foods that support hormonal balance, bone health, and heart health.
• Hydration: Drinking enough water is essential for maintaining energy and reducing fatigue.

2. Physical Activity

Regular exercise supports cardiovascular health, mental well-being, and weight management.

3. Emotional Well-being

• Support Systems: Building strong relationships and seeking support during challenging times can enhance emotional health.
• Self-Care: Taking time for oneself is essential for reducing stress and maintaining balance.

For women, health issues raise special concerns that require awareness, proactive care, and a holistic approach. By understanding the unique challenges women face—from reproductive health to heart disease and mental health—women can take steps to protect and enhance their well-being. Through regular screenings, healthy lifestyle choices, and emotional support, women can lead healthier, more fulfilling lives.

Empower yourself with knowledge, prioritize your health, and remember: caring for yourself is not a luxury—it’s a necessity.

Women Health Body

Women Health

All of you are very much familiar with the saying that "health is wealth". This is implemented to all individual irrespective to their age, gender, social status and etc. Health is a very important issue for all the individuals. And when it comes to women health, there are lots of questions to be asked.

There are many issues when we talk about women health, out of them the important issues that most commonly experience by all women are discussed here.

MENOPAUSE:

OVERVIEW: 

Every woman experiences the natural phenomena of menopause. Menopause is a natural process in which there is permanent stoppage of the normal menstrual cycle and reproductive functions. Most women experience this stage after 40 years of life but normal age range is between 45-55 years.

CAUSES OF MENOPAUSE:

NATURAL MENOPAUSE: 

It is the permanent ending of the menstrual cycle due to normal changing in the reproductive and hormonal systems of the body. Natural menopause in women described in three stages;

Perimenopause starts several years before menopause due to reduce secretion of female sex hormone from the reproductive organ. The second stage is actual menopause, in which reproductive organ completely stopped the release of female gamete and secretion of female hormone. It is diagnosed when there is no menses for about 12 months. And the last stage is post menopause that are the years after menopause in which signs of menopause go away but there is greatest risk of health problems.

SURGICAL MENOPAUSE:

In this there is surgical removal of reproductive organs and the women practice the signs and symptoms of menopause.

CANCER CHEMOTHERAPY and RADITION THERAPY:

When the women taking treatment of cancer that is located near the reproductive organs may also result in the menopause. In this, symptoms of menopause begins during treatment or following treatment.

SYMPTOMS OF MENOPAUSE:

Most of the symptoms of menopause are due to he deficiency of female sex hormones, these symptoms includes hot flashes, increase pulse rate, depression, anxiety, mood swing, sleep disturbances, bone breaking, joint and back pain, skin wrinkles and thinning.

OSTEOPOROSIS:

OVERVIEW: 

Osteoporosis is the bone disorder in which there is weakening of bones so high risk of breaking. These broken bones are called as fractures and most commonly occur in hips, wrist and backbone. (6) It normally appears after the menopause in which there is severely reduction in the female sex hormone that is involved in the bone formation.

RISK FACTORS:

There is no single cause for osteoporosis but risk factors can play an important role in the breaking of bones. These include;

AGING: risk of fracture increasing with age.

FAMILY HISTORY OF BONE PROBLEMS: especially if mother had hip fracture.

LOW CALCIUM INTAKE: since calcium plays an important role in bone formation deficiency of calcium can be overcome by taking supplements.

EXCESSIVE INTAKE OF ALCOHOL and CAFFEINE: that is 2 drinks per day and more than 4 cups of coffee, tea and soft drink.

EARLY MENOPAUSE: that is before age 40.

REDUCED BODY WEIGHT: that is less than 125 pounds.

SYMPTOMS: 

Normally female do not know that she has osteoporosis until fracture occurs but some of the symptoms are backache, a gradual reduction in height accompanied by bent posture and fractures of wrists, hips and and backbone.

COMPLICATIONS: 

Fractures due to osteoporosis are very painful and take month for improving. In many conditions, pain goes away when healing is completed. If the pain remains after healing it is called as chronic pain and is due the back bone fracture. What ever the causes of this pain but the feelings of disturbance, anger and fear make it more intense.

HEART PROBLEMS:

OVERVIEW: 

Heart problems are uncommon in woman before menopause that do not have high blood pressure, diabetes and excessive fats in blood when compare with man.As the menopause occurs the risk of heart problems become similar to men.

CAUSES OF HEART PROBLEMS: 

It has been proven that deficiency of female sex hormone can enhanced the risk of heart problems. Due to the absence of this hormone, normal balancing of good and bad cholesterol levels and blood flow is disturbed that results in the heart problems in post menopausal women.

SYMPTOMS: 

Most commonly there are increase chances of chest pain and heart attack due to thickening of vessels walls because of deposition of fats and formation of blood clots as well as narrowing of blood vessels and reduction in the blood flows to heart.

TREATMENT: 

To reduce the symptoms of menopause Hormone replacement therapy (HRT) is an effective treatment. Besides this, certain herbs and dietary supplements like alfalfa, soybeans, flaxseed oils and olive oils helpful in improving the symptoms of menopause.  ( Bob Woolmer )