PMS affects 70 to 90 percent of menstruating women. It is more than just the humorous “mood swing” joked about. PMS has serious symptoms including headaches, back pain, swollen and tender breasts, increased anxiety, bloating, acne breakouts, fatigue, food cravings, and more.

Things that Make PMS Worse

• Caffeine
• Salt
• Artificial sweeteners
• Processed foods
• Hydrogenated fats

Helps for PMS

• A veggie based diet…especially dark green ones.
• Exercise
• For cramps try, Aleve.
• Massage
• B vitamins
• Get your daily dose of iron
• Drink  Cranberry juice
• Calcium supplements

There are no set cures for the PMS curse. However, we can, as women, fight them PMS monster the best we can!

Copyright © The Complete Woman Magazine, All Rights Reserved

As busy women, we rarely take time to eat properly and exercise our bodies, so what can we do to improve our Brain Health?

Let’s begin with Brain Diet:

You always hear me say…DRINK MORE WATER! Well, I am saying it again. Drink it up, ladies!

Also, the following nutrients may be helpful for brain health.

- Omega 3 Fatty Acids. These “good fats” can be found in fish, including: tuna, salmon, and mackerel. They can also be found in certain nuts and oils.

- Choline. This is the main nutrient required in the production of acetocholine, the most essential chemical in retaining memory. You can find it in fish (especially anchovies), eggs, soy, and some types of nuts.

- DMAE. This is easily absorbed into the brain and also aids in the production of acetylcholine. It can be found in sardines and anchovies, but most people prefer taking a supplement. Be sure to take it in the morning, as it can cause insomnia.

- B & C Vitamins. Getting enough of the B vitamins and vitamin C are very important for the proper brain function. B vitamins have been shown to raise scores on IQ tests.

- Pyroglutamate. This is an essential amino acid that can be used to improve memory, concentration, coordination, and reaction time. It is found in dairy products, fish, fruit, and vegetables.

- Phosphatidylserine. This chemical has not only been shown to improve resistance to stress.

- Glutamine. Another important amino acid for brain function. Along with the improved brain function, glutamine is an energy booster can help you break your addictions to stimulants.

Getting just a couple of these nutrients into your body can help you feel better, and improve your memory.

Now, onto Exercising the Brain:

How do you exercise your brain?

Simply put…USE IT!

- Do a Crossword Puzzle. You can also try solving other puzzles that require using your language skills. These help you remember things by making you regularly access simple memories.

- Number Puzzles. Go to a book store or go online and find Sudoku puzzles. These are number puzzles that are becoming increasingly popular. They help exercise your brain’s deductive reasoning skills. Plus, they’re fun and incredibly addictive.

- Learn Something New. The capacity of your brain is only determined by how much you want to put in it. Try learning a new skill or how to play a musical instrument. Learning a skill and continue to use it will keep your memory accessing skills limber.

- Expand your Vocabulary. Learn a new word every day. Your brain will be learning something new every day, and you will speak more intelligently!

- Let go of Speed Dial. Memorize those phone numbers. Yeah, technology is great…but when do we USE our brains?

- Exercise. Take care of your body. Try exercising at least 3 times a week. Even if you only get to walk. Do some type of exercise.

Keep in mind, exercising your mind has been shown to ward off Alzheimer’s. So if you want to keep your mind sharp, be sure to eat right, get enough rest, and exercise regularly.

All women at some point in their life will have to have a cervical smear as a part of a health checkup. But do you know exactly what a cervical smear is, and how it can affect, diagnose or treat women’s ailments? Read on for more information about this common procedure.

Women’s Health: What is a Cervical Smear?

A cervical smear is a test used on women to tell if there are any changes in the health of the cervix. This is helpful to diagnose the early stages of cancer.

The cervix is located at the end of the uterus, and connects to the top of the vagina. There is a central canal that connects the vagina to the inside of the uterus, and it measures approximately 3cm square.

Women’s Health: Why Have a Cervical Smear?

The main reason to have a cervical smear is to monitor the health of the cervix, and to lower the number of women who contract cervical cancer. The smear is targeted to detect early strains of potentially cancerous cells. If caught in time, women’s health may not suffer terribly, and the growth of the cancer may not progress further. However, a cervical smear is just a screening process; it won’t detect all forms of cancer, all of the time.

Women’s Health: Who Needs a Cervical Smear?

Women who are sexually active, or who are 18 or older (whatever comes first) should take their health in their own hands and have regular cervical smears until the age of 70. A regular smear would be every three years for most women, depending on their health and the results of the last smear. Also, women who are not healthy should have annual smears, such as those with HIV.

Women who have had a hysterectomy who have had abnormal pap smears in the past should get themselves checked every year by a health practitioner; there is still a risk of abnormal cell growth at the top of the vaginal canal.

Women’s Health: How is a Cervical Smear Done?

A cervical smear is only taken when women are in good health, and are not bleeding. Any blood that appears during the testing can skew the results unnecessarily.

The procedure is performed with women on their backs, and their legs held up in the air by a health practitioner or stirrups. A speculum is placed inside the vagina, so that the health practitioner can view women’s cervix closely. Then a brush-like instrument is placed over the cervix, and cells are wiped onto the brush, and then placed onto a glass slide for diagnosis.

Women’s cervical smears can be done by a health practitioner, such as a doctor or nurse. The procedure usually only takes a couple of minutes, at the most, and isn’t painful, although it may be a bit uncomfortable.

For more more information about women’s health click here.

Water Facts:

• 70% of the earth…that’s right two thirds of the earth is made up of water.
• Only 3% of it can be used as drinking water!
• Most of the water on earth is permanently frozen or salty.
• Water is the only substance that is found naturally on earth in three forms: liquid, gas, solid.
• If all the earth’s water were fit into a gallon jug, the water available for us to drink would only be about a tablespoon!

Women Should Drink Water for Better Health

Water is one of the healthiest things a woman can put into her body. We cannot live without it. A woman’s body is about 55% water. Water moves nutrients and oxygen through the blood stream. Water has no calories. Drinking more water can help a woman retain less water! Water helps your skin stay healthy and glowing. Water can even help a woman with weight loss!

Unfortunately, most women hardly ever drink pure…plain…no frills WATER. We cover it up with sodas, teas, coffees, and all sorts of unhealthy substitutes. When we dehydrate our bodies by not drinking enough PURE water, it can lead to to excess body fat, poor muscle tone, a decrease in digestive efficiency, and muscle pain.

A woman, well anyone, should be drinking half of our body weight in ounces of PURE water every day. Example: If a woman weighs 180lbs she should be drinking 90oz of water a day!

Sound like a lot of water? Well, if you fill a 20oz bottle of water up before bed, and calculate how many of them you need to drink the next day, then divide that throughout your day, you will find success on your journey to drinking more water.

Application: Drink 1 bottle of water as soon as you wake up…BEFORE you even think about that cup of java! Then drink another bottle of water during your morning routines. Drink water before and after all meals. Drink water when you feel hungry between meals, instead of a fattening snack. Drink water every chance you get!

Soon you will be well on your way to better skin, better sleep, and better health! All because of pure fresh water!

Copyright © Lara Velez

About the Author: Lara Velez is a published writer, web publisher, business owner, wife and Mother of two. You can find some of her work at: http://homebusinessresourcedirectory.com

February is Heart Month. If you’re wondering why we’re focused on a man’s disease, think again: heart disease is our worst enemy, the #1 killer of women. Here are the answers to some questions I’m frequently asked by women.

Why should women be concerned about heart disease? Isn’t breast cancer our #1 concern?

To dispel that myth, here are some significant heart disease and stroke facts for the US, though the numbers for the rest of the world are similarly shocking.

These numbers come from the American Heart Association (AHA) and the National Heart, Lung, and Blood Institute (NHLBI) of the US government’s National Institutes of Health (NIH).

1. Contrary to widespread belief, heart disease is the #1 killer of women, and stroke is #3, together taking nearly 1,400 women per day. That’s over half a million women every year.

2. Each year, 1.2 million Americans have a heart attack.

3. One out of every two women can expect to have heart disease and to die from it.

4. Forty per cent of all women’s deaths today are attributed to heart disease and stroke.

5. Women account for more than sixty per cent of stroke deaths.

6. Heart disease kills more women than men, and has each year for the past 20 years.

7. Heart disease and stroke kill ten times as many women as breast cancer, and more than all cancers combined. Cancer survival rates are increasing, but many of those cancer survivors will die from heart disease.

8. Women have different heart attack symptoms from men, and they’re more subtle. Many women, and their doctors, don’t know this.

9. Many women don’t know that they have a heart problem until AFTER they have had a heart attack, making death the first symptom for many women.

10. Men are much more likely than women to survive heart attacks, and to get more aggressive treatment for their heart disease. As a result, 38% of women who have heart attacks die within one year.

11. In addition to being the number three killer, stroke is the number one cause of long-term disability, with survivors experiencing memory loss, vision problems, and paralysis. Almost five million Americans are stroke survivors, with almost thirty per cent of them permanently disabled.

Excerpted from “A Woman’s Guide to Saving Her Own Life”, Copyright 2005, Mellanie True Hills

How would I know if I was having a heart attack? Would I have chest pains?

For most men, yes; for most women, no. Women have different heart attack symptoms from men. Where men typically have crushing chest pain and profuse sweating, women tend to have more subtle symptoms, such as shortness of breath, tiredness or fatigue, nausea or mild indigestion, and/or pain in the left shoulder or arm. These symptoms are easily mistaken for other things, so if you have these symptoms, please check with your doctor.

The good news is that heart disease can be prevented, if you just know how. There’s a complete program for preventing heart disease in “A Woman’s Guide to Saving Her Own Life“.

We must stamp out this insidious killer of women, so please spread the word among all the women you know. Call 1-888-MY-HEART to receive your free “Go Red for Women” red dress pin from the American Heart Association, and wear it with pride throughout February and all year long. Anytime you see that red dress pin, or anything red, please use that as a reminder to take care of yourself and your health – they’re both precious.

About the Author: Mellanie True Hills, the Health & Productivity Revitalizer, is a women’s health expert who speaks and coaches individuals and organizations in creating healthy productivity. She is the author of A Woman’s Guide to Saving Her Own Life: The HEART Program for Health and Longevity. Find out more at http://www.mellaniehills.com

Copyright 2005, 2006 by Mellanie True Hills. All rights reserved.

Secret No 1 Do Relaxation Checks

Stress causes us to lose energy through the unnecessary tensing of muscles. Unfortunately whenever we feel pressured or distressed over something this is the first thing we do. The most common ways to carry tension is to clench our jaws or tighten our shoulders. Do a physical check on unnecessary tension in the body throughout the day and purposely relax any tense muscles. This will take an extra effort to begin with, but over time you will find that eventually habit will take over and you will no longer have to give any thought to staying relaxed

Secret No 2 Limit Caffeine Intake

Over stimulating our nervous system with caffeine can make us unnecessarily nervous and tense. I recommend no more than three cups of coffee a day for the average person with a minimum of two hours between each cup. However, I know some people who become agitated if they have even one cup of coffee a day. So regulating caffeine intake needs to be a personal judgment call. Just keep in mind that tea and colas can contribute to caffeine jitters as well.

Secret No 3 Do Weekly Exercise

Exercise is a great mood lifter. It releases tension and fills the body with feel good chemicals. Aerobic exercise where the heart gets pumping is an especially effective in relieving stress. Three, 30-minute exercise sessions a week would be ideal. It would be enough to relieve stress without causing exhaustion and further stress trying to cope with a dwindling energy supply. However, any exercise done even just once a week that is not too exhausting would be helpful.

Secret No 4 Take Slow, Deep Breaths

Taking slow deep breaths when particularly anxious about something is an effective way to calm down. When we are under extreme stress our breathing becomes shallow and rapid. By slowing down and deepening the breath we are forcing ourselves into a more relaxed state. It’s not good for a car to run on high revolutions and nor is it for the human machine. Taking slow, deep breaths during stressful situations forces our physical self to slow down and puts pressure on our mind and emotions to follow suit.

Secret No 5 Deal with Stress Issues

Going through life with personal or relationship issues niggling at us will cause underlying tension. Sometimes we need to have a heart to heart with ourselves and look at what it is in our lives that is causing underlying tension. We may need to take some action to remedy a situation or we may just need to just change our attitude toward it. Either way we need to face anything that is bothering us and stop it from robbing our life and energy any further.

These five secrets to a stress free life take little effort and can be easily incorporated into your day. Remember, you need not be at the mercy of a high-pressured society because living a stress free life is your natural birthright.

For more helpful health news articles go to:
http://top5offers.com/healthnews.html

Women today work hard and play hard. Their strenuous and demanding lifestyles often leave very little room for rejuvenation. Career women strive to balance stressful jobs with a fulfilling personal life. Stay-at-home moms cope with parenting and running the household while also trying to find time for their husband. Some women, both single and married, actually juggle both professional lives and parenting, stretching themselves thinner yet. At the end of the day, many are lucky to still be standing. Who has the time or energy to devote to themselves?

According to some research, you need to find some time for yourself or you could face burnout, anxiety, depression and a host of physical ailments as well, including cardiovascular disease. So what can you do to help reduce your stress that doesn’t take up a huge amount of time or energy? There are several things, actually. Some are more time consuming than others and some do require more energy, but many can be accomplished in under ten minutes with minimal effort.

Instant Relaxation

1. Take a few deep breaths. Breathe in through your nose, out through your mouth, holding your breath in between the inhale and exhale for a count of three seconds, then letting the breath out smoothly and completely. This helps the flow of oxygen to your brain and for a moment puts your focus on something other than the problem at hand.

2. Stop and have a cup of tea. Especially at the end of a long day, a cup of tea can be very relaxing. Herbal teas are often recommended, such as chamomile or ginseng, but honestly, any tea will suffice. Find a favorite, then when you are feeling stressed, stop, take five minutes to make a cup and savor its flavor. Let each sip wash away your worries.

3. Soak your feet. This is a nice treat, especially if you spend any amount of time on your feet. An inexpensive foot bath can be used, some even have built in vibrators to help stimulate the nerve endings. Fill the foot bath with warm water and soak your feet for five to ten minutes. You can sit and enjoy the peace and quiet or take the time to read or watch your favorite television program.

4. Stretch your muscles. Many stretching exercises can be found online and can be completed while sitting at your desk, while waiting for the traffic light to turn green or while at home at the end of the day. Taking a few moments during the day to stop and stretch will give your body a fresh feeling.

5. Take an imaginary vacation. Close your eyes and picture in your mind someplace you love to go that is stress free. Try to imagine every possible detail using all of your senses. See the scenery vividly, smell the air or fragrances, feel the warmth or coolness surrounding you, hear the soothing sounds, taste the delectable food or drink. Make it as real as possible, even it it’s only for five minutes. The more you do this, the easier it becomes to transport yourself to your stress free environment.

6. Play with a pet. Don’t underestimate the value of spending a few quality minutes with your pet. Petting an animal is very relaxing and you can even tell your pet about the stress of the day. They listen attentively and still love you unconditionally.

7. Play a game. Be it a board game with your family or an online video game, play helps relax you. It takes your mind off of your worries and allows you to release some of your built up tension.

8. Practice smiling. Smiling gives us an instant feel good moment. If you don’t feel like smiling, try holding a pen in your teeth (horizontally). This will automatically put your face in a smile. Next, make your eyes smile along with your mouth. Smiling doesn’t just reduce stress, it can give you a more positive attitude in general.

This is just a short list to provide you with a starting point. Beating the stress monster is a difficult task, but with a little practice, these small items, while unable to free you from all the stress you face, can certainly provide you with a few moments of relief, which is often enough to get you through the rest of your day, or prepare you for the day ahead. The trick to remember is to incorporate as many of the items into your life as possible and use them frequently. Not everyone can find thirty minutes to an hour for exercise, but anyone can find five to ten minutes to stretch your muscles, take an imaginary vacation or have a cup of tea. Go ahead, try a couple today and see if you don’t feel better.

About the Author: Terry J. Coyier is a 37-year-old college student studying for an Associates of Applied Sciences degree. She is also a freelance writer who writes about bipolar disorder and other mental illnesses. Terry was diagnosed with bipolar ten years ago. She lives with her son in the Dallas / Ft. Worth Metroplex. Terry is an author on www.Writing.Com which is a site for Writers and her personal portfolio can be viewed here.

I was very interested by my findings when I looked up stress in the dictionary and thesaurus. Let me share them with you…

Stress – A specific response by the body to a stimulus, as fear or pain that disturbs or interferes with the normal physiological equilibrium.

Big words, I know. It basically it means that your body gets out of whack!

And, the Thesaurus says; strain, tension, anxiety, burden, pressure, oppression.

When we get to the point of being Stressed-Out, we are; afflicted with or incapacitated by stress.

WOW!

Stress is a part of everyone’s life. We all have to deal with it in one form or another. Below are just a few areas that a woman may be trying to cope with stress in her life:

-Fear
-Loss
-New Job
-Marriage Problems
-Being a Parent
-Financial Pressures
-Difficulties at Work
-Relational Issues

The list can go on and on…You know where there is stress in your life. Now, let’s discuss ways that we can prevent becoming Stressed-Out!

Stress Buster Tips for Women:

Walk Away. When someone ticks you off, walk away. If you stick around and allow yourself to get stressed out, you are harming your body more than you realize. Your heart and organs can be affected over time. So, take a walk, or a run. Just be sure and leave the situation until you have time to cool off.

Write it Down. This is a great way to get out your anger and lower your stress level. Buy a pretty journal and a nice pen for it. Keep your journal in a private place, and write in it as often as you feel the stress building. After you write it all down, you will feel a weight lifted off your shoulders…or at the very least, you didn’t keep it all bottled up inside…which would lead to more problems in the future!

Relax. Take a break from the craziness. Light some aromatic candles, fill your tub up with some hot soapy bubble bath, get a good book, a refreshing drink…and RELAX!

Start a Hobby. Find something that you love to do. Maybe you like to sew, write, do crafts, scrap book, gardening, cook, etc. It does not matter what it is, as long as you will enjoy doing it. We need things in our lives that are not “required.” We need to have enjoyment. Hobbies can give us that. I encourage you to find a hobby that you will enjoy and begin to reduce stress in your life.

Musical Therapy. De-stress while your are driving home from work or house cleaning with a cd to fit your mood. Find several types of music you enjoy for your different “stress moods,” and play the appropriate cd for the day you had or are having. Play it loud and sing along…or play it soft and mellow out. You know what you need…This will give you the time needed to get it all out! Trust me, your better half and/or family will LOVE you for it!

Make Time for Fitness. We all know that life gets busy. However, a little fitness goes a long way in creating a stress free environment. It gives you the opportunity to get it all out. Use the stress to your advantage and work it out. Not only will your heart be healthier, you will be coping with stress the healthy way!

Spirit. Making time for God is something that we all need in our lives. When we meditate on Scriptures that are up lifting, we are allowing God to help us de-stress on a much deeper level. Take time for your Inner Woman.

Tickle Your Funny Bone. Laughter is not only good for the soul, it is good for your whole body. When we laugh, we are stimulating the chemicals in our bodies that kill disease causing cells. Now that’s something to get laughing about. And, don’t just giggle. Get a good belly laugh going at least a couple times a day.

Another wonderful thing about laughter is that it has anti-aging powers! Every woman on the planet has stress about the aging process! Let’s Laugh our way out of stress land, ladies! The worst thing that can happen is that we have more laugh lines than frown lines!

In closing, find what works for you and do it. If you do not get a handle on the stress in your life, you will be a very unhappy and unhealthy woman. Why let that happen when there are many ways to prevent it!

Copyright © Lara Velez

About the Author: Lara Velez is a Woman, Wife, Mother of two, writer, web publisher, and entrepreneur. You can read more of her work at; www.wivesoffaith.com

Energy Increase. A couch potato lifestyle can make you feel tired all the time. When you put your muscles to work with regular exercise, you feel more energized and ready to face your day. Exercising also helps sleep better.

Stress Buster. Most people know the endorphins from exercise make you feel better and have a better outlook on life. Exercising can also provide a time for reflection and time for you, which helps ease a stressful life. Certain types of exercise, running for example, can provide you with time to think about you day and sort through issues.

Better Self Esteem. After working out, many people feel that they have accomplished something. It makes them feel that they are worth something, and improves how they feel about themselves. Feeling like you can accomplish things makes you more likely to want to work out again, this is a great cycle to begin.

Social Butterfly. Having friends is an important part of leading a happy and complete life. Exercising can be used to help you stay in touch with old friends by scheduling regular times to work out together. It can be a great way to meet new friends at a gym or through sport you are interested in playing.

One final thought…a lot of doctors and therapists recommend exercise as part of their treatment for anxiety or depression. If exercising is potent enough to help with depression, think what it can do to improve your life, and help you become a complete woman!

What is Yoga?

Yoga is made up of deep breathing an stretching. It can improve strength, flexibility, and relieve stress.

How do you start Yoga?

First, you must decide what type of yoga you want to do. This could appear a daunting task. There are about 40 of yoga to choose from. Each yoga has its own pros and cons. The one that is best for you will depend on your physical fitness level, what you want to accomplish, and personal preferences. If you plan to take Yoga classes, check to see what types are available in your area before you begin. A qualified instructor may be a better choice than any book or video…if you want to master technique.

One thing you may be uncomfortable with, is the “touching” side of Yoga. Your Yoga instructor may move you around if you are posing incorrectly, or massage you for further relaxation. If this is a big problem for you, then Yoga books and videos may work better for you.

If you decide on a Yoga class, you should be well prepared. Wear loose clothing that you can move around in comfortably. Bring water and a bag with a change of clothes…you may work up a sweat.

Most important…Enjoy yourself when you do Yoga!