Here are 5 health conditions that affect women, and how you can take care of yourself now to prevent them from arising or escalating in the future.

1. Stress
Stress affects all of us in varying degrees depending on circumstances, but in a survey conducted by the American Psychological Association, 50% of women are likely to report being stressed, compared to 39% of men. Stress is related to inflammation, high blood pressure, and a weakened immune system, and can be a pre-cursor to many, more serious, health conditions. Take care to reduce stress now, before it becomes more severe! Get plenty of sleep, eat well, hydrate, address and remove the root cause of your stress, and let something go when you feel overwhelmed.

2. Osteoporosis and osteoarthritis
According to the National Osteoporosis Foundation, Osteoporosis affects 44 million Americans, 68% of which are women. Osteoarthritis is the most common type of arthritis, and is the leading cause of disability in the United States. To slow down or prevent the onset of these diseases, ensure a diet rich in a variety of vitamins and minerals, especially calcium and vitamin D. It also helps to have regular weight-bearing activity to keep core muscles and joints strong, and to maintain a healthy weight.

3. Urinary tract issues
Affecting women more often than men, things like urinary tract infections (UTI’s), incontinence, pelvic floor disorders, uterine fibroids, and related conditions can be uncomfortable, painful, and embarrassing. Prevent these by doing kegel exercises regularly, urinating after intercourse, consuming adequate water and not holding your pee too long, and staying clean. Avoiding processed foods and consuming lots of leafy greens and organic foods will also help.

4. Autoimmune disease
About 75% of cases of autoimmune diseases occur in women, according to the American Autoimmune Related Diseases Association (AARDA). The include a very long list of diseases including lupus, hashimotos thyroiditis, and multiple sclerosis. More research is needed to understand what causes these diseases, but ultimately it comes down to the body attacking it’s own cells and tissues. Genetic, hormonal, and environmental factors are suspected contributors. Maintaining overall health and being vigilant about getting help are the best strategies for prevention, be especially determined if you have mysterious or persistent symptoms with no clear diagnosis.

5. Breast and cervical cancer
According to the World Health Organization’s latest global figures, around half a million women die from cervical cancer, and half a million more from breast cancer each year. Many of the deaths occur in low and middle income countries with little screening, prevention, and treatments, and generally lower quality of health when it comes to nutrition and sanitation. To keep yourself healthy, maintain overall wellness, eat well, assess your family history, and get appropriate screenings as needed.

You may have noticed a common theme emerging, which is that simple self-care practices like sleep, hydration, regular movement, and nutritious diets are your best defense against the onset of many diseases common to women. That’s what the holistic approach at the Institute for Integrative Nutrition is all about.

We may not always be able to prevent diseases from impacting our bodies, but relatively simple techniques can go a long way in minimizing or staving off health conditions to improve our quality of life!

Share with us below your techniques to improve quality of life!

Courtesy of Integrative Nutrition.

Sitting for much of the day means you’re less physically active and not expending a significant amount of energy or utilizing your muscles, which can lead to a decrease in metabolism. As obesity and obesity-related diseases continue to rise, simply standing more throughout the day may lead to significant changes in overall health.

Health-related problems that may be associated with prolonged sitting include:

• Metabolic syndrome
• Type 2 diabetes
• Heart disease
• Impaired memory formation
• Varicose veins

Not only does prolonged sitting increase the risk for a host of health problems, it may even take years off your life. In fact, it may be so detrimental that many have said that sitting is the new smoking.

One of the ways people are trying to reduce their sitting time during the day is by opting for a standing desk. Research shows that people may actually be more productive when they’re standing – not only will you likely burn a few additional calories, but you might also get more done. If you really want to get moving during your day, you might take it a step further (pun intended!) with a treadmill desk.

Of course, standing all day may not be the best option for everyone. Adding movement may be better to support long-term health. Getting up once an hour can be a great way to get your energy flowing and decrease the negative effects of sitting. In fact, walking for just two minutes every hour may decrease the risk of premature death by up to one-third!

How do you like to add movement into you day? Share your tips with us!

Courtesy of Integrative Nutrition.

Mindfulness is being completely aware of the present moment, focusing solely on being where you are and attending only to what is right in front of you. So many of us live in psychological time, meaning we are either dwelling on our past or considering our future, while completely neglecting what is real – our now!

There are many ways to deliberately cultivate mindfulness. Meditation is an excellent tool for achieving and maintaining optimal physical, mental, and emotional health. Meditation has been shown to lower stress levels, increase energy, inspire greater creativity, and enhance mental clarity. It has even been scientifically proven to lower the risk of addiction, depression, eating disorders, and anxiety!

Research has also found that people who consistently cultivate mindfulness through meditation improve their heart health and are substantially less likely to have cardiovascular issues, including heart disease, heart attacks, and strokes.

Whether or not you are experiencing stress, cultivating mindfulness in your life through meditation is important for optimal health!

As with everything, bio-individuality plays a role as there are countless practices available. Experiment with a variety of meditations and find what works best for you. Remember that what works for you at one time may not work at a different time, so it’s important to be open and flexible to change.

Here are a few practices to improve mindfulness, heart health, and overall well-being. Feel free to experiment with one or more to see what resonates with you!

1.     Mindfulness Meditation – The Body Scan

One way to practice mindfulness is doing a body scan. Simply sit or lie on your back with your eyes closed. Start by noticing your breath and bringing your full attention to its natural flow. Then gently bring your awareness to the sensations in your body – the temperature, tingling or buzzing in your hands, constriction in certain muscles, or the feeling of your weight being held by the floor or chair. Then, very gradually, focus your attention on each part of your body, scanning from your toes, legs, and pelvic region up to your stomach, chest, back, arms, hands, neck, and head. Without having any agenda or expectation, focus your full attention on each body part, becoming more and more mindful and relaxed.

For a guided body scan meditation, try this video led by Jon Kabat-Zinn.

2.     Well-Being Meditation – Meditation for the Heart

Another way to cultivate mindfulness is through a heart meditation. For this one, sit or lie comfortably and bring your awareness to your heart. See what arises. Gently notice your breath as it moves in and out of your heart center. As you focus on your breath and become more relaxed, ask your heart what it would like to share with you. Then simply listen without expectation or judgment. If you don’t hear any response from your heart, that’s okay, too! Just continue to focus on your heart center and follow your breath as it flows in and out of this area.

For a guided heart meditation, try this video led by Christie Marie Sheldon.

3.     Breathing Meditation – 4-7-8 Breath

Using breathing exercises to focus on the breath can help cultivate mindfulness and support heart health. One great breathing exercise is the 4-7-8 breath. Inhale through your nose for four counts, hold the breath in for seven counts, and then release it for eight counts. Repeat this cycle of breath three to five times. Notice how it helps slow down your breath, which slows down the heart rate and supports deeper relaxation. (This form of breath work isn’t recommended if you are pregnant or have high blood pressure).

For more on the 4-7-8 breath, check out this video from Andrew Weil, MD.

If you find yourself dwelling on the past, stuck in regret and guilt, or anticipating the future, lost in worry and anxiety, then cultivating mindfulness could be beneficial! Enjoy these exercises or experiment with your own mindfulness practices to guide you back to the present moment. Cultivating mindfulness is a practice and takes consistency, patience, and compassion – so be easy with yourself! Remember, not only will you be creating relaxation for your heart, but you will enhance the quality of your life by being fully attentive to the richness of your NOW!

Courtesy of Integrative Nutrition.

Our culture relies on technology, so it is important to develop a healthy relationship with it.One way to do this is by taking regular technology detoxes. Taking a break from technology opens up space to genuinely be with ourselves, authentically connect with others, and spend time out in the world.

Here are some tips to support you in creating a healthier relationship with technology.

1. Clarify your “why.”
To get the most from a technology detox, it’s important to be intentional and clear on your “why” for doing so. Do you want to feel healthier? connect with others more often? stop procrastinating? find more time for creative activities? Getting clear on the “why” will help you stay committed and have the most fulfilling process throughout.

2. Start small.
Because of our cultural reliance on technology, considering a tech detox may seem daunting, or even impossible. Taking small, incremental steps is the key to not being overwhelmed. Instead of going cold turkey, you could choose not to check email after 6pm or limit your Instagram time to twenty minutes a day. Starting small can help you build a sustainable habit and shift how you interact with technology over time.

3. Communicate your detox parameters.
It’s okay to not be available 24/7, but we still have coworkers, families, and friends who we need to communicate with. In general, people tend to be supportive if you decide to take a break from technology, but you’ll likely have a better experience if you simply tell people what you’re doing.

If you don’t told anyone you’re doing a technology detox and go radio silent, people may think something is wrong or get frustrated that they can’t reach you. Tell people when you’re detoxing, what it includes, and how they can get hold of you if necessary.

4. Fill the void.
Whenever you make changes and stop doing one thing, it’s important to fill that space with something that is nurturing, nourishing, and brings you joy. Before you begin a detox, decide how you want to fill that void. You could go for a hike, read a book, garden, play an instrument, or go out to lunch with a friend – the possibilities are truly endless!

5. Notice how technology serves you.
During your detox, note any insights you have regarding your relationship with technology – both the good and the bad! In doing so, you can reevaluate how you wish to engage with it in the most helpful and healthy way. From this place, you can set up a plan for how you want to interact with technology moving forward.

Enjoy unplugging and filling the space with authentic creativity, connection, and play. Your nervous system will thank you!

Know someone who would find this useful? Please be social and share!

Courtesy of Integrative Nutrition.

Well depending on how you handle stress and conflict, responses can vary. Some people come home and fuss about the challenge to whomever will listen for the rest of the evening or maybe even the week. Others may hold it in indefinitely until one day they explode with anger. Still others may stress eat everything they know will add unwanted pounds and then later get depressed about the unwanted pounds. These answers only add to the problem of the stress that is already building up, yet all of them have a common thread: they all are ways you may be trying to relieve yourself of stress.

There is a better way.

There are several healthy ways to relieve stress. There’s exercise, meditation, yoga, and a host of other methods, but did you know there’s also art? Yes, art!

It has been shown that expressing your creativity can reduce cortisol levels. In the study, “Reduction of Cortisol Levels and Participants’ Responses Following Art Making,” published in Art Therapy: Journal of the American Art Therapy Association it was reported that regardless of your talent level, stress can be significantly reduced in the body with just 45 minutes of artistic expression. This means that you don’t even have to be talented at the art form itself. Just engaging your mind is enough.

Now, let’s take a look at food. Food can be soothing, and foods with healthy fats can do the trick. Here’s another thing about food, taking the time to prepare it and making it look nice on your plate is an art. So essentially, if you take the time to make a nice looking healthy meal, you can actually kill three birds with one stone: (1) you can reduce the stress that the conflict created; (2) you can make a wholesome delicious meal for yourself; and (3) you can give yourself the chance to talk out the challenge with yourself and settle on your way forward. Who knew making your own meal could be so grand? (See? Fast food can’t do that for you.)

Well, what can you make? The possibilities of healthy comfort foods are endless, but here’s one I made after a very frustrating phone call chock-filled with nonsense. It was simple: guacamole wrapped in hydroponic lettuce served with flax and vegetable tortilla chips. Your chips don’t have to be the chips I chose. You can go with flax crackers, or a multigrain chip with no trans fats. The point is, it’s okay to comfort yourself with something delicious and healthy.

So, the next time they are irritating you at work, just begin to plan that wonderfully artistic meal you’re going to create later on that will heal your body, mind and soul. Just thinking about it will jump start your internal shift.

Happy food creation!

P.S. Feel free to try my simple guac recipe.

Since spices can be expensive, purchasing one at a time rather than all at once can build your spice rack over time. This will help you diversify and really get to know your new spices.

Here are three we recommend!

Sumac
This deep-red spice is popular in Middle Eastern and Mediterranean cuisines. It offers a tart and subtle citrusy flavor, which works well with dishes that need a little something to brighten the flavor. It turns out that sumacis not only flavorful but may also help reduce inflammation and balance blood glucose levels.

How to use sumac:

• Season French fries or roasted cauliflower.
• Rub on chicken or fish before grilling.
• Sprinkle on hummus.

Saffron
These thin red threads come from the stamen of crocus flowers. Because they need to be harvested by hand, this spice can be pricey – but a little goes a long way! When used in soups or mixed with rice, it adds a lovely aromatic quality and creates a vibrant yellow/orange color. Saffron may offer a variety of benefits, like reducing symptoms of depression, decreasing the drive to snack, and even reducing symptoms of sexual dysfunction.

How to use saffron:

• Season rice for paella or biryani.
• Blend into soups.
• Bake into cakes.

Asafetida
This spice, sometimes called hing, is popular in Indian cuisines – it helps turn a good curry into an amazingcurry – and has antioxidant properties. Asafetida is derived from the resin of fennel plants. It has a pungent smell, and some may find it unappetizing at first. Once added to the cooking process, however, the smell subsides and the spice adds an element of umami that gives vegetarian and vegan dishes a nice oomph. This spice is sometimes mixed with wheat, so check the label if you’re gluten-free. Also, keep in mind that asafetida is potent, so use it sparingly.

How to use asafetida:

• Add to curries.
• Mix into stews.
• Cook with lentils.

What are your go-to spices? Are there any you’ve been wanting to try? Share and comment on your faves!

Courtesy of Integrative Nutrition.

How It Works
Essentially, the ketogenic diet is a high-fat, moderate-protein, and very low-carb diet. By limiting carbohydrates, you put your body in a state of ketosis – where ketones, created in the liver, help break down fat for energy.

Tanya Zuckerbrot, MS, RD, a NYC-based registered dietitian, bestselling author, and the founder of The F-Factor Diet, explains, “Typically, we get our energy through a process called glycolysis, which is how carbohydrates are broken down into glucose for energy. In glycolysis, there are higher levels of insulin that promote storage of body fat and block release of fat from adipose tissues, whereas in ketosis, fat reserves are released and broken down, so you don’t store them on the body, but use them.”

This is why many people find this diet so appealing; essentially, your body switches from using glucose (from carbohydrates) to fat as fuel.

This diet may sound great, but there are a few other things to consider before committing.

Adjustment Periods
As your body switches from one energy source to another, you may notice you don’t actually feel that great. Symptoms like fatigue, bad breath, and brain fog are common when going keto. These may last a few weeks but will subside once your body has adjusted (as long as you’re following the diet).

Weight Loss
Many find they lose weight when they start a ketogenic diet. However, much of this initial weight may be water weight (which means it’s easy to gain back). Continued weight loss may be due to the diet’s appetite suppressive effects. Restricting carbs also improves insulin sensitivity and can help decrease inflammation, meaning that circulating hormones are less likely to promote fat storage.

Still, maintaining weight loss may be tricky – particularly because of the restrictive nature of the die, which may make adherence difficult to maintain long-term.

Digestion 
As you remove many carbohydrates from the diet, you’re also removing a lot of fiber, which may lead to constipation. At the same time, eating more fat than you’re used to may lead to diarrhea.

To make sure you’re taking care of your gut, include probiotic sources in the diet and make sure the carbohydrates you do eat are high in fiber. Again, after a few weeks, these symptoms may subside.

At IIN, we don’t believe in any one diet. We know that what works for some won’t work for others. Although some people may thrive on keto, it will be particularly hard for people who avoid animal-based foods. Are you thinking of going keto or have you already? Please share your diet takeaways or concerns below!

Courtesy of Integrative Nutrition.

Although it is difficult to pinpoint exactly where crystal healing originated, it is hard to dispute the power they hold. Using crystals to heal is centered around vibrations. We as people consist of both energy and matter. Because of this, our bodies are receptive to the crystal’s vibrations, allowing it to act as a catalyst for shifts in physical, emotional and spiritual energy. It is said that crystals have the ability to cleanse the body of negativity, bringing balance to one’s life.

Whether you are placing them around your home, a calming bath, carrying them in your bag when you’re on the go, or holding them while meditating, crystals can be used in many ways. Increasingly, women are also carrying small stones in their bras, for it is placed directly on the body and close to the heart. Like many restorative practices, what works for one person may not work for another, so it is important to find what feels right for you. Alex Hadassah Anzalone’s book“Using Gemstones to Connect to your Superpowers” is a great tool to use when feeling uncertain on how exactly to begin resetting your metaphysical states through crystals.

There are hundreds of stones to utilize, each with their own unique vitality. Therefore, when shopping for your crystals, look for the one that’s resonates with you. Interested in the powers each crystal holds? Read on for a few favorites along with their distinct energies:

Quartz Crystal
Known as the master healer. Quartz crystal is made up of silica – the most abundant element on the planet. Because of this, when placed on the skin, a merging of forces occurs, enhancing optimal health and reinvigoration. Quartz crystal is used to heal on a physical, mental and emotional level and allows whomever uses it to align with light and clarity.

Rose Quartz
Rose quartz is the stone of unconditional love and is said to help open one’s heart to better give and receive love. This popular stone is used to attract peaceful relationships by creating a nurturing, peaceful energy for the bearer.

Amethyst
Amethyst is the stone to turn to during times of anxiety, stress, mood swings and insomnia. When used, this stone has the ability to promote a state of calm, enhancing spiritual awareness, intuition and inner peace.

Tigers Eye
Tigers Eye has the ability to aid in prosperity. This stone is said to relieve uncertainty, encourage integrity and promote drive. The bearer of the Tiger’s Eye can utilize the stone to grow and maintain wealth by creating a state of balance, awareness and understanding.

Turquoise
Turquoise is a common stone amongst the population. Aside from being popular on jewelry, many are unaware of the healing powers this stone holds. Turquoise is highly regarded as a protective stone and good luck charm. By wearing this stone, it can give the bearer a sense of confidence and wisdom while in public. It is the crystal to turn to in times of communication, for it facilitates the ability to speak one’s truth from the highest source of love.

Don’t be warry if none of the above stones resonates with you. There are an overwhelming number of crystals for you to discover. All it takes is finding just one, and you will be able to unlock the magical power the crystals hold.

Courtesy of Integrative Nutrition.

And, the best part about high-fiber foods is the benefits. When you’re getting enough fiber in the day, you’re likely to be more regular, meaning you’ll be hitting the bathroom with ease and consistency, just like you should.

When you’re not eating enough fiber, you run the risk of getting constipated (as your digestive system isn’t running as smoothly and efficiently), and it could also result in painful poops and abdominal distention, or bloating, that might seem to never go down. Not fun.

So, by stocking up on fiber-filled foods, your gut remains happy. (Which then makes us happy, too.)

And, an added bonus—fiber can also create space in our bellies to make us feel satisfied after meal, so we stop over-indulging or mindlessly eating during the day.

Win-win.

Here are a few top picks that are packed with fiber, as well as a few other essential nutrients, like protein and healthy fats.

Berries
Here’s more reason to add a handful of berries to your morning yogurt. Not only are they delicious and sweet, but they also are high in fiber to keep things moving.

“Blackberries and raspberries are a surprisingly great way to get your fiber intake up. Both contain approximately 8 grams of fiber per cup full,” says Dr. William E. Newsome, M.D. Add them to your next smoothie, or freeze them and enjoy as a cool, refreshing snack, he suggests.

Beans
Beans aren’t just a great plant protein option, but they also are high in fiber. So, while you might get a bit gassy when eating them, it’ll pay off once you hit the bathroom later on.

“I love using beans for snack time. Bean dips can be bulk prepped and go great with whole grain crackers or baked tortilla chips,” says Carolina Guizar, MS, RDN, CDN.

Here’s a recipe for fava bean dip: To serve three 1/2 cup servings of dip, each with 5 grams of fiber, try this. “Purchase a 15-ounce can of fava beans, drain and add to a food processor. Add 1 clove of raw garlic, 1 tbsp of fresh lemon juice and 2 tbsp of grated pecorino Romano. Pair with whole grain crackers for a crunchy kick,” she says.

And, another option with black beans? “Blend 15-ounces of drained black beans with a sprinkle of cumin and chili powder for added flavor. This will yield three 1/2 cup servings with 6 grams of fiber in each serving. Top with a store-bought pico de gallo, fresh cilantro and cotija cheese or queso fresco. Baked tortilla chips will be the perfect accompaniment for this dip,” she says.

Beets
There’s more to beets than just their pretty, red hue. Turns out, beets are loaded with fiber to fill you up.

For a 1 cup, it’s only 58 calories, 13g carbohydrates, and 4g of fiber, says Tanya Zuckerbrot MS, RD, NYC-based Registered Dietician, bestselling author,  and founder of The F-Factor Diet.

Here’s how to enjoy them. Beet salad: Boil fresh beets then slice into cubes, add fresh arugula and grated parmesan cheese, and lastly, dress lightly with olive oil, balsamic vinegar, salt and pepper, says Zuckerbrot. Yum.

Cauliflower
Cruciferous veggies might make you toot, but all that tootin’ is good for you. It means that fiber is working!

For a typical serving size of a medium head 5-6” diameter of cauliflower, it comes in at 147 calories, 29g carbohydrates, and a whopping 12g of fiber, says Zuckerbrot.

A few ways to cook with them? Mae a homemade cauliflower pizza crust, says Zuckerbrot. It’s a delicious and high fiber pizza, without the excess carbs.

Or, try cauliflower fried rice, where you skip the carb heavy, sodium laden fried rice take-out you’re used to and whip up your own healthy version on the fly, she recommends.

Artichokes
Get this: 1 medium artichoke (128 g), which has only 60 calories and 13.5 g carbohydrates, gives you a heaping 7g of fiber, says Zuckerbrot. Score.

“One of the simplest and most delicious ways to enjoy artichokes is to boil them with ½ a lemon, drain, and then enjoy,” she says.

“Pull the leaves off the artichoke, and scrape the meat off the leaf with your teeth.  Once you are out of leaves, use a spoon to scrape the spiky hair off the artichoke heart,” she explains.

And, you can always just roast artichoke hearts with some olive oil for an easy no-fuss side dish, she says.

What are your favorite high-fiber foods? Please share below!

Courtesy of Integrative Nutrition.