More Tips

9 to 5 fitness. Learn 3 secrets for burning more calories during office hours. 1) Take the stairs. 2)Park a greater distance from your building. 3) Don't email or call you co-workers. Walk to their desks instead.

Alcohol Consumption & the Ovaries. Heavy and chronic drinking can lead to inadequate functioning of the ovaries, resulting in hormonal deficiencies, sexual dysfunction, infertility, menstrual irregularities, and early menopause.

Bananas vs. High Blood Pressure. Boosting your potassium intake, as well as your calcium, while limiting the amount of processed food you eat goes a long way in regulating high blood pressure. Bananas, beans, tofu & potatoes are all rich sources of potassium. Bonus blood-pressure control tip: Maintain a healthy diet, with at least 5 servings of fruits & vegis per day.

Breastfeeding. Alternate breast massage will not only increase your milk supply, but it will also produce milk that is fattier and higher in calories. While breastfeeding (after your baby has stopped sucking vigorously) or pumping take two fingers and, starting at your armpit and going around your breast, gently massage in a circular motion, similar to your monthly breast self-exam.

Butt Buster. Want one exercise that works five major muscle groups? We've got it! Try squats, which work your quads, hamstrings, glutes, abs and lower back--and you can do them anywhere. To increase resistance, add dumbbells or barbells to your reps.

Counter PMS. Eat right to reduce PMS symptoms. Studies have shown that certain foods can help ease PMS symptoms. These include complex carbohydrates such as pasta, vegetables and whole grain breads. Avoid caffeinated foods – cola, coffee and chocolate can all trigger PMS symptoms.

Cut the Caffeine. Your chances of developing an irritated bladder can double if you’re drinking more than four cups of caffeinated coffee each day. Caffeine in tea, chocolate and cola are also irritants. Try a glass or two of water instead!

Daily Calcium. To get the recommended 1,000-1,200 mg of calcium per day, women should consume three servings of milk products. If you don’t like dairy products, you can replace each of the three portions with a 300 mg calcium supplement and try other sources of calcium.

Drink Before you Get Thirsty. As we age, thirst becomes a less sensitive indicator of dehydration. Mild dehydration can cause fatigue, headache and loss of appetite. Women should aim for about nine cups of fluid daily. Drinking more than six glasses of water each day cuts the risk of developing bladder cancer in half.

Easing Hot Flashes During Menopause. To help ease hot flashes wear loose-fitting, lightweight clothing made of natural fibers. Limit your intake of caffeine and alcohol. Avoid eating rich and spicy foods. Drink lots of cool drinks, especially water. Avoid drinking hot beverages.

Exercise & Pregnancy. Non-contact forms of exercise are encouraged during a normal pregnancy. Both the woman and her baby benefit from regular activities such as walking and swimming.

Get a grip. Grab a tennis or racquetball for a quick workout off the court. Squeeze one and strengthen the muscles of your hands and arms at the same time. Simply grasp the ball and perform 12-15 reps per hand. You may want to start with a "used" tennis ball to start, the graduate to a ball with more resistance as your conditioning improves.

Growing Bones. Gardening is a great exercise for building bone density because of all the bending and lifting. Taking care of your flowers just once a week can reduce the risk of osteoporosis.

Healthy Diet. A balanced diet is the first step toward maintaining good health. Following the food pyramid is a reliable way to ensure healthy eating. Food groups such as milk, meat, fruits, vegetable and grains, help supply more than 40 nutrients your body needs.

Lose 5 lbs. a year without dieting. One simple change in your daily routine can help you burn extra calories and shed excess pounds. It can be as easy as parking your car a mere five minutes further from your office each morning and then briskly walking to your desk and back again after work. That's easy weight loss in just 10 minutes a day!

Non-Prescription Remedies & Menopause. Many women find relief from short-term menopause-related changes with non-prescription remedies such as estrogen-containing foods (soy products, whole-grain cereal, seeds, certain fruits and vegetables) and creams, certain herbs such as black cohosh, and vitamin B and E complexes.

Pap Smear Tips. *Do not douche or use vaginal creams during the two days before the test. *Do not have intercourse within 24 hours of the Pap smear, because it can cause inaccurate test results.

Preventing Osteoporosis. A key preventative measure, especially for women under age 35, is to maintain sufficient calcium in your diet. It is also important to avoid smoking and excessive amounts of caffeine.

Salty Tales. The more salt you eat, the more your taste buds get used to the taste- meaning you shake more on your food each day to get the same flavor. If this sounds like you, ditch the salt shaker and high-sodium soups for 1 or 2 weeks to let your palette readjust. You will then find that a little shake of table salt will be much more potent on your taste buds. Despite popular belief, table salt alone is not a major risk for raising most people's blood pressure, but it can cause water retention and bloating - something that most of us would prefer to avoid!

Sleep Stealers. Beware of factors that rob you of a good night’s sleep: Arguments before bedtime, caffeine, sugar, vitamin C and intense exercise. To relax, take a hot bath, drink a cup of herbal tea or a glass of milk and read. A drop of lavender oil on your sheets can also help bring sweet slumber.

STD & Cancer. Get out your condoms: Doctors have recently linked chlamydia, a very common STD, to an increased risk of developing cervical cancer. Chlamydia is the most prevalent bacterial STD, with 4 to 8 million new cases diagnosed each year. It can be treated with antibiotics, but since the infection often produces no symptoms, many women carry the disease without knowing it.