Paragon Health and Fitness

     Ok, here's the best thing about having my own website...I have a soapbox, and I use it reg-
ularly. But don't worry, I use my powers for good, not evil. :)

     With that being said, a discussion about women's health would be incomplete without
addressing the issue of women and body image. With women being bombarded of images
of so-called super models and Hollywood actresses that have reduced their weights to near
impossible standards, the last few decades have put women in serious jeopardy of inflicting
irreparable damage to their health.

     Is there such a thing of an average dress size? Medically speaking, of course. However,
the consistent problem I find is the comparisons that women inflict on themselves because
of the media. On one extreme, you have "Ally McBeal" herself, Calista Flockhart and the image
of the incredibly thin waif. On the opposite end of the spectrum you have "The Practice's"
Camryn Manheim who has become a successful actress and advocate for 'the big girls'.

     Here's the problem that I run into as a fitness professional. Since I am not a doctor to either
of those women, I can't say that one physique is necessarily healthier than the other. Our bod-
ies are predisposed through heredity and genetics to "want" or "desire" to be a certain weight.
Now, that doesn't mean that you can't do some heavy duty maintenance yourself if you're un-
happy with your appearance, but the thing to remember is self-acceptance is going to win the
ultimate battle. Being overly thin from excessive dieting or starving could actually be much
more unhealthy than being "big boned" through genetics. Now, this does NOT mean run off to
your local fast food joint and eat the food with most saturated fat on the menu...it means use
common sense.

     Stephanie Starr (pictured above) is currently a champion bodybuilder and a former anorex-
ic. As one of my closest friends, I've been very fortunate to watch her blossom into a formida-
ble presence in the bodybuilding world and even more importantly, witness her conquer her
past demons. Now, of course, she is another example of an extreme of the female physique.
She is an athlete who has trained her body for years to compete. To read more about her jour-
ney from insecure girl with an eating disorder to bodybuilding powerhouse, click here.

     With the examples of Stephanie, Calista, and Camryn listed above, most women fall safely
within the spectrum of those female physiques. The important thing to remember, for your
own health, is to embrace your natural beauty as those women have. Having an extreme phy-
sique is not an insult. Neither is having an average one.

          Whether you're working with a trainer or you feel confident enough to go it alone, the two
things that you should do for yourself is map out your long and short term goals. Doing this
will help you achieve them in a more effective way and will help you maintain the results for
years to come.

     I don't find there to be many differences when training either men or women. After finding
the short and long term goals, I treat the body as a vessel and work with my clients to find out
what their strengths and limitations are and train accordingly. I don't adhere to the 'weaker
sex' philosophy at all, and to do so would be an insult to the strengths that all individuals
have.

     As a woman, you have to remember that just because you engage in resistance training
(lifting weights) does not mean that you are going to become an amazon. Women do not
have the testosterone levels in their bodies to become the wrestler formerly known as Chyna
without training their bodies for a specific sport. Joanie (Chyna) Laurer, much like Stephanie
Starr, have trained their physiques hard and have intended to do so.

     A woman who lifts weights can expect to see the benefits of lean muscle growth and fat
loss. Increased energy, better sleeping habits, building bone mass, and a higher self esteem
are the other benefits that can come along with regular exercise AND correct eating habits.

     My experience training women has been even more interesting than training men. My cli-
ents have ranged from expectant mothers to a pre-operative (female to male) sex change pa-
tient. Each client is trained according to their physical needs and short and long term goals.
Other than the risk factors regarding male or female clients, sex should not be an issue in the
type of workout program that you take on.

     Being a man can be a blessing in many regards. With not suffering the monthly curse of PMS
being one of the top 5, I can say in all honesty I have suffered the bloating, cramps, and bitchy
attitude that can accompany that moment when your special visitor arrives. Two words - SYM-
PATHY CRAMPS!!

     At one point, I had 3 female roommates. Sisters, infact. And of course, as my luck would
have it, they were all on different cycles. So if you're doing your math correctly, you have figured
out that for 3 weeks out of the month, I was a lunatic, moody, cramping bitch. It was easy for me
to blame my neurotic behavior on the sympathy cramps to friends, but alas, the girls didn't buy
it. They knew me better than that. However, I could always tell and I let it be known when I would
shout out from another room "who the hell is getting ready to start?" Uncanny, huh? But let's
continue this story on an episode of freaks on "The Jerry Springer Show".

     So, here's what I know. You don't have to suffer endlessly with the aggravation of PMS and
there are different signs and symptoms that not all women experience such as abnormal
bloating, weight gain, breast swelling, tenderness, mood swings, depression and anxiety, skin
disorders, changes in appetite, food cravings, changes in interest in sex, headaches, back-
aches, cramps, inability to concentrate, loss of interest in usual activities, and confusion. Count
your blessings guys.

     While the exact cause of PMS is not known, popular theories include hormonal changes (es-
trogen excess or progesterone deficiency), hypoglycemia (low blood sugar), excessive fluid re-
tention, and endorphin (a substance in the brain that provides relief from pain) withdrawal, just
to name a few.

     Prevention methods for PMS symptoms can include reducing stress, increasing exercise
(which boosts endorphins), eating fiber-rich foods, eliminating sugar/caffeinated beverages/
salted foods from your diet, and in some cases, drug therapies can help. Check with your
health care provider for the best course of action for you.

     Some herbs have been helpful in alleviating symptoms. The following herbs should be used
in combination, either as tincture (60 drops three times a day) or tea (1 cup three to four times
a day):

*Chaste tree (Vitex agnus castus) (175 mg a day)
*Black cohosh (Cimicifuga racemosa) (100 to 600 mg a day)
*Valerian (Valeriana officinalis) (150 to 300 mg one to four times a day,
or before bed for insomnia) or kava kava (Piper methysticum) (200 mg
one to four times a day, or before bed). Reduce dose of either herb if
drowsiness occurs.
*Milk thistle (Silybum marianum) (200 to 600 mg a day)
*Dandelion (Taraxacum officinale) root and/or leaves as a tea or tincture
can be used as a diuretic. If you have liver problems, consult with an
experienced practitioner before using dandelion.
*St. John's wort (Hypericum perforatum) (300 mg two to three times per
day) for depression associated with PMS. Must be taken consistently
throughout the month; direct sun exposure may cause rashes in some
people.

Herbs are generally available as dried extracts (pills, capsules, or tablets),
teas, or tinctures (alcohol extraction, unless otherwise noted). Dose for
teas is 1 heaping tsp./cup water steeped for 10 minutes (roots need 20
minutes). For PMS, teas or tinctures are preferred.

Information provided by ivillagehealth.com

Only 25% of all breast cancers are positively associated with known risk
factors. however, if several of the following factors apply to you, your risk
may be higher:
* 50 years of age or older
* Family history of breast disease
* Radiation in the chest as a child or young adult
* Physical inactivity
* Previous episode of breast cancer
* No children
* First child born after age 30
* Not breast-feeding
* Began menstruating before age 12
* Began menopause after age 50
* More than 10% overweight

Be aware of the following changes and seek medical attention imme-
diately:
* Lumps or thickening in or near breast or underarm
* Change in size, shape or placement of a breast
* Change in the color or feel of skin of the breast, areola or nipple
* "Orange-peel" feeling skin
* Dimpling or puckering
* Unusual pain
* An itch or rash, especially in nipple area
* Scaling of the nipple
* Newly retracted or dimpled nipple
* Bloody or spontaneous discharge from nipple
* A sore on your breast that does not heal
* Swelling on the upper arm

The best time to examine your breasts is just as your period is ending, when your breasts are
least likely to be swollen and easiest to examine. If your menstrual cycle is irregular, or if you have
stopped menstruating due to menopause or hysterectomy, perform your exam on a day of the
month that is easy to remember. Women who are pregnant, breast-feeding or have breast im-
plants should continue to examine their breasts every month. Breast-feeding mothers should ex-
amine their breasts after a feeding or after using a breast pump. Ask your doctor how hormone or
infertility drug therapy might affect your breasts, and about the correct timing for you.

1. EXAMINE YOURSELF IN THE BATH OR SHOWER
While sitting in the bath or standing in a shower, place one arm over your head and lightly soap
your breast on that side. Then, Using the flat surface of your fingers (not the fingertips), gently
move your hand over your breast, feeling carefully for any lumps or thickening.

2. EXAMINE YOURSELF IN FRONT OF A MIRROR
Stand in front of a well-lighted mirror and examine your breasts carefully, first with your hands at
your sides, then with hands raised high over your head, and finally with your hands pushing firmly
on your hips to tighten the chest muscles. Compare the right and left breasts in each position,
noting if there are any changes. (Your breasts will almost certainly be different sizes; that is to be
expected.) Look for new flattening or bulging on one side of a breast, any puckering or dimpling
of the skin, or any new distortions of the nipples. Squeeze each nipple gently between the thumb
and index finger and look for discharge.

3. EXAMINE YOURSELF LYING DOWN
Lie down and place a small pillow or folded towel under your right shoulder, and lift your right arm
above your head. this spreads the breast tissue evenly on your chest and makes it easy to ex-
amine. Using the flat portion of the first three or four fingers of your left hand, press firmly on your
breast and move your whole hand slowly in small circles so that the breast tissue slides back
and forth under your fingers. You must press firmly to feel all the breast tissue between your skin
and chest wall. Focus your full attention on your fingers as you examine your entire breast. To en-
sure that you cover the whole breast, imagine your breast as the face of a clock with the top as 12
o'clock. Moving clockwise, circle your breast. Then move an inch toward the nipple, and circle the
breast again. Slide your fingers from one area to another without picking up your hand. Pay spe-
cial attention to the area between the nipple and the armpit, the most common spot for tumors.
Then move the pillow to the left and repeat the procedure using the right hand to examine the left
breast.

4. AT THE DOCTOR'S OFFICE, ASK TO BE OBSERVED
The next time you have your breasts examined by a health professional, ask to have your self-exam
technique observed and, if necessary, corrected. Some health professionals have rubber breast
models with examples of what breast lumps may feel like. After you have been checked by a health
professional, go home and repeat the technique EVERY DAY for a month or so until you form a
clear mental picture of what is normal for you breasts. Some women even draw a picture of their
breasts to help remember areas that are different or difficult to examine.

The treatments used depend on a patient's age, medical history, the type of
breast cancer, and how advanced it is. Options include:
* Surgery to remove the entire breast (mastectomy) and often the underarm
lymph nodes; or to remove only the lump, a ring of surrounding tissue
(lumpectomy), and usually the lymph nodes under the arm.
* Radiation therapy, which uses x-rays to destroy cancer cells.
* Chemotherapy, which employs strong chemicals to kill cancerous cells.
* Hormone therapies, like using hormone-based medications, such as
tamoxifen, to block the growth of cancer cells.

For more information, contact the National Cancer Institute's Cancer Infor-
mation Service at 1-800-4-CANCER, www.nci.nih.gov;or the American Can-
cer Society at 1-800-ACS-2345, www.cancer.org. You should also pick up an
inspiring book written by my friend Marilyn R. Moody entitled "Courage & Can-
cer: A Breast Cancer Diary - A Journey From Cancer To Cure". This book
chronicles one woman's journey, yet a journey that has been traveled by
many. You can also reach Marilyn via the internet to keep up to date on her
amazing work with other breast cancer survivors at DncrLady@aol.com.

Information provided by Medizine Guidebook