Diet and Exercise

The Women's Health America Self-Care Plan

Many women find a few simple self-care measures go a long way in helping to manage hormonal symptoms. That's why - whether you choose prescription hormone therapy or not - we recommend our self-care plan as the foundation of any symptom management program.

STEP ONE: YOUR HEALTHY DIET - Eat Early and Eat Often

Instead of ''three squares,'' try eating three small meals and three snacks daily. Frequent small meals keep your blood sugar stable and avoid energy highs and lows. As you plan your meals and snacks, include a mix of these healthy foods:

• Lean sources of protein -- most women do not eat enough!
• Legumes (lentils and beans)
• Foods with soy protein (soy nuts, soy milk, or tofu)
• Raw and leafy vegetables and fresh fruit
• Low-fat milk, cheese, and yogurt
• Whole grain bread, cereal, and pasta
• Fish with Omega-3 fatty acids (tuna, mackerel, herring, sardines, salmon, shellfish)

Foods to avoid include salty lunch meat, sausage, bacon, high-fat cheeses such as brie, white bread, cake, cookies, jam, honey, molasses, sugar, high-salt snacks like potato chips, caffeinated drinks, coffee, tea, soda, and alcohol.

STEP TWO: GET PHYSICAL!

Moderate exercise is great for overall fitness and helps reduce stress. Exercise:

• Raises HDL (''good cholesterol'')
• Reduces triglycerides (fats) in the blood
• Builds strong bones
• Increases heart and lung capacity
• Causes the release of endorphins, nature's mood elevators
• Increases oxygen and blood flow to muscles, reducing tension
• Reduces fluid retention

Research shows even a moderate amount of exercise can help. In one study as little as 1 hour and 10 minutes of aerobics, 50 minutes of running, or 1 hour and 20 minutes of swimming a week relieved symptoms. A brisk 20 to 30 minuted walk three times a week is a favorite exercise routine among many women who contact Women's Health America. And, because walking is a weight-bearing form of exercise, it has the benefit of building strong bones.

Other forms of weight-bearing exercise include dancing, tennis, certain yoga poses, running, and weight training. The quantity and type of exercise are less important than exercising regularly. We suggest about 30 minutes of exercise three or four times a week.

If you smoke, stop. Women who smoke have lower estrogen levels than non-smokers and go through menopause earlier.

And remember to stay hydrated. Often women with PMS avoid drinking an abundance of water for fear of water retention, but drinking lots of water - six to eight glasses a day - helps to flush the body out, and actually reduces premenstrual bloating.

STEP THREE: THE RIGHT NUTRITIONAL SUPPLEMENTS FOR YOU

Our ProCycle® vitamin/mineral supplements were developed to support a woman's healthy hormone balance.

ProCycle® PMS

ProCycle® PMS was specially developed for women with PMS. This therapeutic nutritional supplement contains a balanced combination of B vitamins, magnesium, and calcium. ProCycle PMS contains a beneficial 2-to-1 ratio of magnesium to calcium, shown to help regulated muscle relaxation and blood sugar, and to promote sound sleep. Magnesium may also help reduce the risk of heart attack, stroke, and hypertension, and help prevent migraines.

ProCycle® Gold

ProCycle® Gold is designed exclusively for women during perimenopause, menopause and beyond. It contains a precise ratio of vitamin E, B vitamins, magnesium, calcium, zinc, and boron. The calcium citrate in ProCycle Gold is easily absorbed. ProCycle Gold is ideal for women using hormone therapy as well as those who can't take estrogen or prefer to manage their menopausal symptoms by combining diet and exercise.

STEP FOUR: STRESS MANAGEMENT

The hectic pace of women's lives can make it difficult to find time to relax. It's important to set a regular time to slow down. Relaxation lets you tap into your own personal mind-body connection, by activating an inborn physiological response. Are you a person who says, ''I don't know how to relax''? No problem. Your body knows how - this ability is always there, waiting for you to learn how to use it.

For most women, relaxation isn't just one thing - it's a balance of social, physical, creative, and spiritual activities. Make a point of doing the things that help you to feel relaxed on a regular basis. Spend time with family and friends, read, or watch something humorous. Enjoy a creative outlet like cooking, sewing, music, art, or writing. Pray, meditate, or practice deep breathing.

Simplify where you can and look at relaxation not as a rare luxury, but as something you need to stay healthy. Remember, if you experience physical symptoms or illness, don't assume they're ''just stress.'' Always have a health care provider check them out, to eliminate possible physiological causes.

STEP FIVE: EDUCATE YOURSELF

The more you know, the better you'll be able to take care of yourself! We recommend:

The HRT Solution
by Marla Ahlgrimm, R.Ph. and John Kells. Avery, 1999.

Self-Help for Premenstrual Syndrome
by Michelle Harrison M.D., and Marla Ahlgrimm, R.Ph. Random House, 1998.