RichmondMom.com » Weekly Health Tips

February 3: Heart Health

Virginia Women's Center — Mon, 03 Feb 2014 16:30:51 +0000

Did you know that heart disease kills more women than all cancers combined? While it is important to spread awareness, it is also important to help educate our friends, families and loved ones. Here are some tips for living heart healthy:

- Eat a diet rich in fruits and veggies, whole-grain and high-fiber foods

- Try to limit your sodium intake to 1500 mg/day

- Avoid trans-fatty acids

- Eat very little saturated fat (such as fat from meat, cheese and butter)

- Eat less than 150 mg of cholesterol per day

- Drink no more than one alcoholic beverage a day

- Stop smoking cigarettes. It is important for many things, including heart health

- Get 150 minutes of moderate intensity exercise a week, such as brisk walking

January 27: Who Needs Calcium?

RhondaDay — Mon, 27 Jan 2014 11:00:23 +0000

While certain factors can increase one’s risk for Osteoporosis, there are some measures that all women can take to help prevent the development of Osteoporosis. One of these measures is to make sure you are getting enough Calcium in your diet.

Check out this infographic to learn how much Calcium women need throughout the different stages of their lives as well as some good sources of Calcium at this link.

Weekly Health Tips provided by Virginia Women’s Center

January 20: Breast Density

RhondaDay — Mon, 20 Jan 2014 11:00:15 +0000

Breast density describes the composition of a woman’s breasts. Breasts are made up of glands, fat and thickened tissue, but the amounts of each of these components vary from woman to woman. Women who have more milk producing, milk transporting and connecting tissues as compared to fatty tissues are considered to have high breast density.

For many women, breast density will decrease with age as well as with each pregnancy. However, some women may maintain high breast density throughout their lives because of other factors like family history, body weight and postmenopausal hormone use.

Learn more about breast density here: http://www.virginiawomenscenter.com/blog/mammography/understanding-breast-density/

Weekly Healthy Tips provided by Virginia Women’s Center

January 13: Permanent Birth Control Options

RhondaDay — Mon, 13 Jan 2014 11:00:26 +0000

The majority of birth control options available – pills, implants, injections, rings, patches and IUDs – serve as temporary solutions for contraception, meaning that at any time, women can choose to discontinue use and have a chance of becoming pregnant in the future. Some women, who are certain that they do not wish to have any (or more) children, may consider different options for permanent birth control.

Also referred to as sterilization, permanent birth control procedures in women close off the fallopian tubes. These procedures ensure that the egg cannot move down the fallopian tubes into the uterus and that sperm cannot reach the egg. Sterilization procedures do not affect a woman’s menstrual cycle or sexual function. In addition, the procedures do not protect women from sexually transmitted diseases.

Learn more about the permanent birth control options that are available, including one that can be performed in our offices at this link.

Weekly Health Tips provided by Virginia Women’s Center

January 6: Folic Acid Awareness Week

RhondaDay — Mon, 06 Jan 2014 11:00:01 +0000

While a healthy diet is always the best way to get the vitamins and minerals you need, prenatal vitamins are recommended if you are planning pregnancy or if you are currently pregnant. Your health care provider might also recommend that you continue taking prenatal vitamins after your baby has been born, especially if you are breastfeeding. Prenatal vitamins can help fill in any gaps in vitamins and minerals, but they are not meant to substitute the need for you to eat a healthy diet.

Learn more about the important components of prenatal vitamins, when to start taking them as well as some of the side effects that may occur by clicking here.

Weekly Health Tips provided by Virginia Women’s Center

December 30: Resolutions

RhondaDay — Mon, 30 Dec 2013 12:00:38 +0000

Content Provided by Virginia Women’s Center

It’s that time of year again – time to think about New Year’s resolutions! What are yours and how do you plan to achieve them? Here are some tips and suggestions:

If your New Year’s resolution is to eat healthier – don’t immediately force yourself into a strict diet; start taking everything in moderation and you’ll be more likely to succeed.
If your New Year’s resolution is to exercise more – find a partner. Accountability can go a long way in helping each other reach your goals.
Make time for exercise – a family walk can be a great way to spend time with your loved ones and get out and about.
Keeping up with your health care is a great New Year’s resolution. Stay up-to-date on preventative appointments and screenings.

Best of luck with your New Year’s resolutions!

December 23: Deep Breathing

RhondaDay — Mon, 23 Dec 2013 12:00:57 +0000

Content Provided by Virginia Women’s Center

The holidays can be a stressful time of year. What is the quickest, least expensive and most effective way to de-stress and relax? The answer is…deep breathing. Everyone can practice deep breathing. Because it requires nothing except you and your breath, it can be done anywhere, anytime. The benefits of deep breathing include immediate relaxation as well as an improved ability to handle stress and to regulate emotions (especially anger). Deep breathing is also proven to help bring our focus to the present moment and promote being centered even in the most challenging situations.

Learn how to practice deep breathing here: http://www.virginiawomenscenter.com/services-psychology-deep-breathing.html

December 16: High-risk Obstetrics

RhondaDay — Mon, 16 Dec 2013 02:44:19 +0000

Content Provided by Virginia Women’s Center

While there is no guarantee that preterm labor can be prevented, there are some changes you can make to have a healthy pregnancy and reduce your risk of having a premature baby:

Quit smoking, drinking alcohol or using street drugs.
Talk to your health care provider about how much weight you should gain during pregnancy and do your best to get to a healthy weight before you get pregnant.
Talk to your health care provider and come up with a plan to manage any chronic conditions you have.
Make your first prenatal appointment when you find out you are pregnant. Go to all of your prenatal appointments, even if you are feeling well. Prenatal care helps your health care provider make sure you and your baby are healthy.
Eat a healthy diet, exercise and take prenatal vitamins.
Reduce your stress; ask for help from family and friends.
Protect yourself from infections.
Know the signs of preterm labor and alert your health care provider if you’re experiencing them.
Talk to your health care provider about how long you should wait before having your next baby.

December 9: Healthy Holiday Eating

RhondaDay — Mon, 09 Dec 2013 02:12:09 +0000

Health Tips from Virginia Women’s Center

Over the next several weeks, it is likely that many of us will be traveling from one holiday get-together to another as we celebrate the season with friends and family members. While the holidays can be a fun and festive time, many of our celebrations will be focused on food, making it easier for all of us to over-indulge and potentially gain weight. Eating healthy is not only beneficial to our waistlines, but also, it is an important component of mental health and can help keep our stress levels at bay.

Check out these healthy holiday eating tips that we can all remember as we head into the holiday season.

November 25: Grieving and Ways to Cope

RhondaDay — Mon, 25 Nov 2013 11:00:21 +0000

By: Virginia Women’s Center

Grief is the emotion we feel when we experience a loss. All deaths may be traumatic in some way, but a sudden death is always traumatic. Not only do we suffer with sadness, but our minds are reluctantly trying to integrate a new reality – one that is different from the way reality should be.

We also grieve when our loved one’s death was expected and we were able to say goodbye. We miss the person and their presence in our life, especially the times spent together such as holidays or birthdays.

The holiday season, in particular, can trigger the emotions of grief. Learn more about grief and ways to cope here: http://www.virginiawomenscenter.com/services-psychology-grieving-and-ways-to-cope.html

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