Women’s Health

17 Lemnos St

Shenton Park

Ph: 9382 2663

Hormones and Health

• Hormones are the main reason for health differences between the sexes.

• Men and women contain the same hormones, the difference is that women have more of some types than men.

• Women get their “femaleness” from oestrogen.

• Men get their ‘Maleness” from testosterone type hormones know as androgens.

Breast Cancer

• Breast cancer is the major cause of cancer death in Australian women accounting for more than 11,700 new cases of breast cancer and 2,600 deaths each year.

• 9 out of 10 women who get breast cancer do not have a family history.

• 1 in 8 women will be diagnosed with breast cancer by the age of 85.

What to look for..

– Changes in the breast which are not normal to you

– Lumps, lumpiness and thickness -not associated with menstrual cycle

– Changes to the nipple including: colour, shape, discharge, crustiness, sores

– Changes in the skin such as dimpling, puckering and unusual redness or other colour change

– Persistent unusual pain not related to monthly cycle

– Change of shape and size of the breast either increases or decreases

How to reduce your risk

• Eat 5 serves of vegetable and 2 serves of fruit

daily

• Limit alcohol

• Exercise regularly

• Stay within a healthy weight range

• Have a mammogram every two years if you

are over 40

Heart Disease

• Heart Disease is a variety of disease’s that affect the heart, and blood vessels

• It is the number one killer of women in Australia.

• Women’s risk of CVD increases post menopause.

• In Australia the number of heart failure deaths is 1.5 times higher in women that in men, why? – imbalance in blood lipids (post-menopause), Diabetes (women usually have added risk factors eg. Obesity, hypertension), female smokers are twice as likely to have a heart attack compared to male smokers, females often do not experience the classic crushing symptom associated with heart attack, smaller vessels make diagnosis more difficult. Its time to dispel the myth that Heart disease only effects men!

Process of Heart Disease

1. Plaque builds up on artery walls making them narrow

2. Less blood flow causes chest pain (angina)

3. Plaque can break off and become lodged, stopping blood flow and causing a heart attack

Prevention: Know your numbers

Do you know your?

• Blood pressure• Cholesterol• Glucose• Waist circumference

Blood Pressure, Cholesterol and Glucose levels can increase without any warning signs.

If you do not know your numbers for the above then it is advised that you follow up with a health professional and keep track yearly when you have a ‘check up’.

Women’s Nutritional needs

• Some factors affecting nutritional needs include-pregnancy and breast feeding.-menstruation: PMS can mean for most/some women increase in food cravings, usually of the complex carbohydrate type! Fluid retention is common in the days leading up to a period because certain hormones encourage the body to hold salt (sodium). The more sodium the body holds, the more fluid is retained in the tissues. It is important to make sure fruit and veg intake is kept up and a Bvit supplement can help relieve PMS symptoms along with exercise-menopause: Obesity and overweight are common concerns for women in this stage of their life. Maintaining a healthy diet is essential along with exercise.

• Women need less calories /kilojoules daily than men

• Eat a variety of foods: most of your daily diet should come from fruit, vegetables and wholegrains.

Women’s Nutritional needs

• Calcium: Adequate amounts of calcium will help your bones reach optimum bone density. This can help protect you from osteoporosis later in life. Mature women need calcium to prevent break down of bone. RDI =Ages 25-50: 1000 mg

• Fibre: management of constipation and may be related to lower rates of colon cancer

• Magnesium: not only builds strong bones, but reduces migraines and the risk of heart attack and stroke

• Folate: important during pregnancy• Antioxidants: help promote good health and prevent

disease

Exercise

Your daily routine should incorporate at least 30 minutes of physical activity a day.

• Walking the dog/yourself around the block

• Gardening

• Gym classes/workout

• Relaxation: Yoga/Pilates

Whatever you choose it should be a combination of both resistance and cardio-respiratory fitness

Women’s Health Check List

• Exercise

• Eat low fat foods

• Socialise

• Exercise

• Enjoy vegetables and fruit 5+2 every day

• Stay in tune with your body

• Sleep for 7-8 hours per night