To Better Health!
JANUARY 1, 2011
I always welcome the coming year with hope and promise. 2011 is no exception.
During the last year we had our share of challenges: medical treatments, medical emergencies, tragic deaths and the typical aches and pains of being in the sandwich generation.
We, also, enjoyed the excitement of increasing our family by marriage. Our daughter's wedding was the highlight of our year.
Last spring, in preparation of that event, I started to watch my portions more carefully. I knew that the photos of the wedding would forever tell the tale of my health (or lack of care) because I had left off my regimines and had been indulging in more snacks than I should have enjoyed.
It was a matter of shrinking my portions, parking further away and drinking plenty of water. It was not painful but did require persistence. And by the time the wedding date arrived, I was down 15 pounds and was able to thoroughly enjoy the weekend with my family and friends without feeling like a stuffed sausage in my "mother of the bride" dress.
And for 2011, I intend on keeping with my plan, walking more, adding water to my day and eating smaller portions!
What about you? Are there small things you could do to improve your health? Sometimes it takes monumental change (Stop smoking! Stop eating ice cream and cookies every night!) But sometimes, its the small things that make the difference!
In this month's issue, it's all about fitness and better health.
Whether it's weight loss, the goal to stop smoking, or the need to be more active and strengthen your bones, take the time to put your health needs high on your list.
Here's to better health for you!
10 (+5) Choices for Better Health
JANUARY 1, 2011
As you consider your choices of better health, consider the subtle changes
you can make to your day! Basically, if it involves movement or exercise, add it.
If the food is processed, avoid it.
Think about the possible differences in
choices you could make during your day.
- Park further from the building and walk the extra distance. Take the
stairs instead of the elevator.
- Get up 10 minutes earlier and go for a brisk walk. (Calories burned: 100!)
- Start your day with a glass of good-for-you milk. It's good for your bones and helps curb the hunger.
- Instead of that Egg McMuffin, eat a small whole wheat bagel or piece of
toast with one tablespoon of peanut butter. (Calories saved: 180)
- And instead of that afternoon coke, drink a glass of water (calories
- Choose real fruit or real nuts for snacks. An apple or a banana is a much
healthier choice instead of those processed snacks you buy at the store that
claim they are "made from real fruit."
- When dining with a friend at a restaurant, order one entree and split it.
Restaurants usually put too much food on a large plate. Divide it before
- Stand up during your TV show and wiggle! (You might encourage giggles from
those around you - invite them to wiggle with you!
- Take a break during your workday to take a 15-minute walk around your
building. If the weather allows, walk outside. If not, walk the floors and
- Eat regularly throughout the day to keep you from feeling hungry (and
binging) and to give you the energy you need for your daily tasks.
By adding exercise to your day and decreasing your calorie intake, you will
find a healthier *you* awaiting tomorrow!
We asked our members how they are going to be healthier in 2011.
Here's what they said:
- I started exercising more & eating healthier (LM)
- I am starting a regime of either riding the stationary bike or walking
when it is nice. (S)
- My own hopes and plans for 2011 are to be happy and healthy both in body
and mind, physically and emotionally. (T)
- I'm going to exercise and quit smoking. (LMV)
- Make sure to eat all my fruits and veggies! (CAT)
Keep Moving with Strong Bones
JANUARY 1, 2011
A lot of women's New Years resolutions are related to health and fitness goals. And that's a good thing—especially during menopause. Wherever you are in your menopause journey, this time of transition presents a great opportunity to make your personal health a key priority. Eating well and exercising can go a long way toward keeping your body in good health. But there are new health risks in your path—like postmenopausal osteoporosis—a major health concern for women. Make prevention your main defense.
Estrogen plays an important role in maintaining bone density. A decline in estrogen levels during menopause raises the risk of postmenopausal osteoporosis, a thinning and weakening of your bones. Women who don't receive estrogen can lose about 20% of their total body calcium during the first 5 to 7 years after menopause. Postmenopausal osteoporosis is called a silent disease because you can't see or feel low bone mass. In fact, you may not be aware that your bones are weakening until you actually break a bone.
In addition to estrogen therapy, your doctor may suggest a diet high in calcium and vitamin D. Weight-bearing exercise can help fight bone loss, too. This kind of exercise includes any activity where your body works against gravity. Anything from practicing yoga to working with light weights counts. Be sure to talk to your doctor before starting any new diet or exercise program.
Plan for Exercise Success
JANUARY 1, 2011
Exercise does lots of great things for us. It improves our health and
fitness, helps us lose weight and tone our bodies, and reduces stress. Itís a
If itís been some time since youíve exercised, it helps to plan how to be
successful in your efforts. After all, you want to keep going so you can reap
all the benefits that exercise has to offer you. If you've been inactive for a
while, are overweight, or have a high risk of heart disease, see your doctor for
a medical examination before you begin any physical activity program.
Choose a variety of activities that you like. This helps to make sure your
physical activity does not become boring.
Choose a convenient time and place for your physical activities. Stick to
your schedule. Make it part of your daily ritual.
Listen to music or an audio book to add to your personal enjoyment.
Find friends who share your goals. Take them with you to a class or on your
Be sure to include a warm-up and a cool-down.
Keep a journal or daily record of your activities. Mark it on a calendar.
Wear comfortable clothes and shoes. There is nothing more discouraging than
shoes that pinch and cause blisters. Prepare for your workout the night
before by packing your gym bag or, if you work out at home, laying out your
workout clothes so when you get home, you're ready to go.
Drink water before, during, and after exercise.
If you haven't exercised for a while, start slow. Add a few minutes to
your walk each week to help build your strength and endurance.
Look for chances during the day to move and be more active.
Vary your exercise plan to keep things interesting.
Reward yourself at special milestones!
Life Is Much Better Now: A Member's Story
JANUARY 1, 2011
Pat, a HysterSisters member since 2007, shares her story of losing weight
and getting fit. We hope she inspires you!
Five years ago, I was at least 80 pounds overweight; perimenopause was not
good to me. I thought experiencing two weeks of PMS a month was normal. I got
heavier, less activeÖa downward spiral. When it got difficult to get out of a
chair, I decided it had to change. After my hysterectomy I went on HRT: no
more PMS!! I was finally able to control my appetite!
I started to keep track of points (Weight Watchers), writing down
everything I ate. I began paying attention to how I felt, making it a point to
exaggerate how bad it felt to be full and how good it felt to be a little
hungry. I changed my eating habits to four or five small healthy meals a day
and drank lots of water. For me, thinking about how much time on a treadmill it
would take to burn off that cookie or mayo on that sandwich made it easy to pass
on high calorie food. If I ate too much, I didnít beat myself up. Each day was
a new day to eat right. I found that I felt good when I ate well and felt bad
when I ate poorly. I found that simple carbs make me jittery and then drowsy,
making it easier for me to want to eat healthy.
I made getting fit a top priority in my life. Going to the gym at least
three times a week was mandatory. I used a trainer on and off as I needed
motivation. Three or four abs classes a week, lifting twice a week and using
the elliptical regularly became the norm. I also started doing yoga. Thereís
nothing like a yoga class to make you feel really good! Now I find that when I
donít work out, I feel lousy. The stiff necks and headaches are a thing of the
past. My back rarely bothers me and I can hit a golf ball farther and
straighter! Walking is easy and enjoyable, and I can ski longer without pain in
my legs the next day.
Itís been two years since I lost 50 pounds and Iíve been able to keep it
off. I donít have trouble eating well and staying active. I look forward to
going to the gym to see all my new friends and to get that good feeling a
workout gives me. I look for fun things to do that keep me active. Being fit
is way better than being heavy and inactive. No food can make me feel as good
as workout makes me feel. Life is much better eating right and staying active.
From the HysterSisters Forums
JANUARY 1, 2011
We'd love to hear how you're planning to make a healthier "you" in 2011. What changes will you be making in your lifestyle? What eating habits will you change? :donut What will you do for exercise? or or Are you planning on losing weight?
Share your hopes and plans for how to make 2011 a healthier year for you.
Join the Discussion
More Discussions to join about health and wellness:
Just started a walking program
Exercise a year post-op
Struggling w/ weight loss after hyst!
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JANUARY 1, 2011
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