Tag: Female health

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Why Avocados Are a Healthy — and Delicious — Addition to Your Diet @ClevelandClinic









Cleveland Clinic

@ClevelandClinic

Avocados are jam-packed with nutrients and vitamins and can make a delicious, nutritious addition to your diet.

Millenials may get flak for being the “avocado toast generation,” but honestly, they may be onto something! Avocados are as nutritious as they are delicious, and they’re jam-packed with vitamins and nutrients.

Avocados include vitamins C, E, K1, B6 and folate, plus essential minerals like potassium and copper. They’re low in sugar, loaded with fiber and high in monosaturated fats, aka “good” fats. Oh, and did we mention that they taste great and they’re super versatile?!

Registered dietitian Julia Zumpano, RD, LD, shares a few more good reasons to give these wrinkly green fruits a second look — plus, how to add them to your regular rotation.

Are avocados good for you?

“Avocados are a great addition to a healthy diet,” Zumpano confirms, “and there are hundreds of varieties to choose from, ranging from big to small and wrinkly to smooth.”

What they have in common: A big round pit, creamy green flesh and a whole lot of nutrients crammed into a handy, pear-shaped package.

Just don’t go overboard. Avocados are packed with nutrients, but they’re also packed with calories. A 50-gram portion — about a third of a medium-sized avocado — has about 75 calories. And an entire large avocado can add upward of 400 calories to your daily diet.

Like most things, Zumpano says, moderation is key. “As long as you’re paying attention to portion sizes, avocados are very healthy foods to include in your food repertoire.”

Benefits of avocados

Whether you’re adding a slice to a salad or sandwich or using them as an ingredient in a more complicated recipe, Zumpano says avocados have a lot going for them health-wise.

Here are some of the many nutrients and vitamins packed into just a single avocado:

High in ‘good’ fats

You might’ve heard that avocados are high in fat — and that’s true, but it doesn’t mean you should avoid them! A medium avocado has 22 grams of fat, which includes 15 grams of monounsaturated fats, aka “good” fats.

“Avocados are rich in heart-healthy monounsaturated fats, which help lower your LDL, or ‘bad’ cholesterol,” Zumpano says. “Low LDL levels reduce your risk of heart disease and stroke.”

The American Heart Association says most of the fats you eat should be monounsaturated or polyunsaturated, confirming that avocados fit the bill as part of a healthy diet.

You can even swap avocado in for less-healthy fats in your home cooking. Here are some additional ways you can add this smooth, creamy fruit to your diet.

  • Spread avocado on a sandwich in place of mayonnaise.
  • Instead of dunking veggies into dips made with cheese or sour cream, try guacamole.
  • Forego shredded cheese on your salad and add avocado slices instead.
  • In baking recipes, replace butter or oil with mashed avocado, like in these chocolatey avocado brownie bites.

“If you use avocado to replace other fats, you can enjoy the flavor and nutrients and also cut down on saturated fats,” Zumpano says.

Lots of vitamins

Let’s talk vitamins: In simple terms, avocados have a lot of them! Here are the vitamins that are most abundant in avocados and what they do for your health:

  • Vitamin K1, or phylloquinone, is important for blood clotting, which helps stop wounds from bleeding. It also plays a role in strengthening your bones. For most adults, the daily recommended amount of vitamin K ranges from 90 to120 micrograms. Half an avocado has about 21 mcg.
  • Vitamin C, aka ascorbic acid, helps keep your immune system healthy. It also plays a role in the health of your tissues, blood vessels, bones and more. Depending on your age and sex, you need anywhere from 75 to 120 milligrams of vitamin C per day; half an avocado has about 10 mg.
  • Vitamin E, or alpha-tocopherol, is a powerful antioxidant that prevents cell damage and helps maintain muscle function. Most adults only need 15 mg of vitamin C per day, and half an avocado will give you about 4 mg of it.
  • Vitamin B6, also known as pyridoxine, helps your body convert food into energy. You only need a small amount of vitamin B6 each day (just 1.2 to 2 mg, depending on your age and sex), but half an avocado has about .25 mg, putting you well on your way to that daily goal.
  • Folateis a B vitamin that’s important for normal cell function and tissue growth. It helps your body form red blood cells and DNA, which is especially critical when you’re pregnant (but still important if you’re not). Half an avocado has about 20% of your daily recommended amount.

Low in sugar

Though most fruits are high in natural sugars, avocados rank very low on the sweetness scale. “A whole avocado has under 1.5 grams of sugar, while one medium apple, by comparison, has about 19 grams,” Zumpano points out. (Psst: It’s important to note that not all sugars are created equal! Fruit is still super-healthy.)

High in fiber

Avocados are a good source of fiber, which is a type of carbohydrate that your body can’t break down. You need both soluble and insoluble fiber — and lucky for you, avocados have both.

“Fiber can lower cholesterol and blood sugar, keep you regular and help you feel full and satisfied after a meal,” Zumpano states. Most adults need 25 to 35 grams of fiber per day, depending on your age and sex. Half an avocado provides about 7 grams.

Packed with potassium

Surprise! “Avocados actually contain more potassium than bananas,” Zumpano reveals. Half a large avocado provides about 485 mg of potassium, while a whole banana provides about 420 mg. (Most adults need 2,600 to 3,400 mg per day.)

This essential mineral is beneficial for blood pressure control and heart health. Low blood potassium can increase your blood pressure, raise your risk of kidney stones and even pull calcium out of your bones.

Increases your copper intake

Think past pennies: Copper is actually an essential trace mineral that your body needs in order to function correctly. Most Americans don’t get enough of it in their diets, but half an avocado will get you 20% of your daily recommended amount.

“Copper helps your body metabolize iron, and it plays a role in a healthy immune system and nervous system,” Zumpano explains.

Tips for enjoying avocados

“A perfectly ripe avocado is slightly firm but not rock-hard,” Zumpano says. “If it’s not ripe but you can’t wait to eat it, store it in a paper bag on the counter until it gives a little when you squeeze it.”

A ripe-but-not-too-ripe avocado is a time-limited treasure, so dive right in and get creative with your avocado creations, or embrace the millennial method and enjoy some avocado toast.

But if you need to store it for a couple of days, just be sure to keep it in the fridge — not submerged in water, as some TikTokkers recommend. Some people call it a “food hack,” but it can easily lead to foodborne illness.

“You can even freeze avocado slices if you’re worried you won’t use them in time,” Zumpano suggests. “Then, you can easily throw them into a smoothie.”

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Swimming is a remarkably effective workout @HarvardHealth






Harvard Health

@HarvardHealth
·



By Heidi Godman, Managing Director

Everyone likes a bargain, and lap swimming is a good deal when it comes to exercise. Swimming is a remarkably effective workout because it combines three important types of exercise in one: aerobics, stretching, and strengthening. “Simply keeping yourself afloat activates the core muscles in your back and abdomen. And you have to move all of your muscles to swim,” says Leigh de Chaves, a physical therapist and clinical supervisor of rehabilitation services at Harvard-affiliated Brigham and Women’s Hospital. (She also swam competitively in college.)

Are you a good candidate for lap swimming?

Consider lap swimming if you’re generally healthy, you’re a good swimmer, and your doctor says it’s okay. It’s no problem if you’re not a fan of the crawl: “Any stroke is fine. The breast, side, and back strokes are often favored because a lot of people don’t like putting their face in the water, like you have to do with the crawl,” de Chaves says.

However, lap swimming might be not be doable if you have an underlying condition, such as heart disease or a seizure disorder, that puts you at risk for a life-threatening event in the water. You may also need to skip lap swimming if you’re not strong enough to climb in and out of the pool easily. And you should be careful if you have injuries to your shoulders or neck. Lap swimming may increase your pain.

Start your lap swimming routine slowly

A green light for a lap swimming routine doesn’t mean you should start with 20 laps. Ease into it. “Focus on the amount of time you spend swimming, at first. For example, swim for five or 10 minutes, a few times per week. Gradually increase the amount of time each week, and note how many laps you can do within that time. Eventually, set goals to increase your speed by doing more laps in your set time, so that you can measure your progress,” de Chaves explains.

A big payoff

Once you’re in the swim of things, you’ll notice lots of benefits to lap swimming. It’s easy on the joints, thanks to buoyancy in water, and it has a meditative quality that forces you to focus on your movement and breathing.

Lap swimming also

  • improves endurance and cardiovascular health
  • helps lower blood pressure
  • increases flexibility
  • helps you control your weight
  • boosts your balance
  • reduces fall risk
  • helps sharpen thinking
  • helps reduce stress.

Some dos and don’ts for lap swimming

De Chaves points out that it’s important to warm up your muscles before diving into a lap swimming workout. All it takes is a few minutes of gentle paddling, and then static stretches of your shoulder and leg muscles.

Some other dos and don’ts:

  • Do wear nonslip shoes or sandals when walking on the pool deck.
  • Don’t forget to apply sunscreen if you’re swimming outdoors.
  • Don’t forget to stay hydrated before and after a workout.
  • Don’t skip stretching your muscles after lap swimming. You’ll want to stay flexible so you can get back in the pool.

For the nonswimmers in the pool

If you’re not a lap swimmer, you can still benefit from aquatic exercises — exercising in the shallow end of a pool. You might take a class with a trainer who leads a group through a set of exercises with special water weights or flotation devices (like a pool noodle). Or you can simply try water walking; working against the resistance of the water is good for your muscles and bones.

“If you have balance problems, it’s a good idea to exercise with a friend who can assist you. I also recommend wearing a buoyancy belt around your waist to keep you upright,” de Chaves advises.

Look for aquatic exercise classes — such as strengthening or aerobics — at the local YMCA, a fitness center, or a community center.

About the Author

photo of Heidi Godman

Heidi Godman, Managing Director

Heidi Godman directs all news gathering for Harvard Health Publishing, and also directs the curation and production of HHP’s four monthly subscription publications (the Harvard Health Letter, Harvard Heart Letter, Harvard Men’s Health Watch, and Harvard Women’s Health … See Full Bio

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Alcohol heightens the risk of dehydration @ClevelandClinic #sugarysweeteners






Cleveland Clinic

@ClevelandClinic
·


What to know before grabbing an ice-cold beer to beat the heat:

It’s a warm summer day and you’re hanging out with friends and family for the first time in over a year, celebrating being vaccinated and just being together. And to help beat the heat, you reach in the cooler for an ice-cold beer.

While that might be refreshing at the moment, though, there’s good reason to grab some water, too. The heat of summer can be brutal, sometimes, and its effects are amplified when you’ve had a little too much alcohol.

To better understand the risks you face when drinking alcohol during this hot vaccine summer, we spoke with registered dietitian Julia Zumpano, RD.

The biggest danger: dehydration

Whenever you’re outside in the heat for prolonged periods – like at the beach or picnic – you’re at risk of dehydration. Consuming alcohol only heightens that risk.

Alcohol reduces the release of the hormone vasopressin, which keeps your body fluids balanced. At the same time, alcohol is also a diuretic which means more urinating and that can lead to dehydration even without the heat. Add in all that sweat from the hot sun and it’s a recipe for dehydration disaster.

One thing Zumprano points out, too, is that caffeine – whether via coffee, soda or as a mixer for liquor – heightens that dehydration risk even further.

Dehydration can also compound certain aspects of intoxication, she notes. “Altered thinking, altered abilities to drive and make reasonable decisions or even just to have conversations are all things that intoxication can cause.”

Liquor versus beer: Is one worse than the other in the heat?

Given that alcohol content is usually higher in spirits than in your average beer, it makes sense that drinking beer instead of mixed drinks might help you avoid dehydration. But the reality is a little more complex, according to Zumpano.

“If you’re consuming liquor at a volume equivalent to the volume of beer, like 12 ounces of margaritas compared to 12 ounces of an average beer, you will get drunk a lot quicker,” she says. “But if you’re drinking what’s considered an alcoholic drink equivalent, there’s not much of a difference because your alcohol intake is the same.”

According to the National Institute of Health, one alcoholic drink equivalent, also referred to as a “standard drink,” contains around 14 grams of pure alcohol. By those measurements, an average 12-ounce can of beer contains the same amount of alcohol as a 5-ounce glass of wine or a typical shot of distilled spirits like rum, vodka, gin or whiskey.

One thing to keep an eye on, though, is the alcoholic content of your beer. While major brands generally run between 4% and 5% alcohol per 12-ounce can or bottle, certain styles of craft beer are as much as 9% alcohol per the same volume. In other words, one can of your favorite local IPA delivers almost twice the amount of alcohol to your system. 

Beware a false sense of hydration

Another mistake you should avoid, Zumpano says, is thinking that drinking all that liquid rehydrates you. “If you’re drinking a lot of beer or alcoholic seltzer, it can feel like you’re drinking a lot of liquid and staying hydrated, but the alcohol offsets that because it’s the dehydrating factor,” she points out.

Not that drinking mixed drinks is any better, according to Zumpano. “If you’re drinking a sugary, sweet mixed drink, you run into the same thing. It feels like you’re staying hydrated because they go down so much smoother than drinking spirits on the rocks. But it’s the same effect as with beer: The alcohol is still dehydrating you unless you’re also drinking enough water.”

Sugar, the hidden villain

All of these drinks have other adverse health effects, too. They can pack a bunch of calories into a single serving – as many as 400 to 500 calories in some mixed drinks and craft beers – and they can come loaded with carbs.

There’s more, though. “If you’re drinking high sugar, high caloric intake beverages and you’re drinking a lot of them, they can be very filling,” Zumpano says. If you’re feeling full, you might not eat any food which can otherwise help absorb some of the alcohol.

How to counter dehydration: water, water, water

So what can you do to avoid dehydration troubles when you’re sipping your favorite boozy beverage by the pool? “To counteract the dehydration risk of alcohol,” Zumpano says, “drink 8 to 12 ounces of water for every alcoholic drink. It slows your intake, keeps you hydrated and can mitigate negative hangover effects.”

She suggests keeping a reusable water bottle with you that you can refill as the day goes on, taking time to drink the necessary water between beers or margaritas. Another option is to buy a pack of 8-ounce bottles of water and alternate with your booze. And you can always infuse your water with fruit to keep it flavorful.

“It’s also important to know what your trigger for over-consumption is,” she adds. “If you’re triggered by over-consuming beer or alcoholic seltzer, you want to be mindful of that. Try to switch a drink you have better control of and keep the water bottle handy.”

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Caffeine is one of the key ingredients that give coffee its benefits for skin care @clevelandclinic

  • Caffeine is one of the key ingredients that give coffee its benefits for skin care. And it’s become so popular that you can find it in a variety of products, ranging from under-eye lotions and face masks to anti-cellulite creams and beyond.⁣
    ⁣
    If you want antioxidant effects to have a direct effect on your skin, topical methods are the most effective way to deliver them. When you consume them, like drinking coffee, they’re distributed throughout the body and only a small fraction reaches the skin.⁣
    ⁣
    As coffee has antioxidant effects that help fight off free radicals, coffee can be good for you inside and out.⁣
    ⁣
    Skin care benefits of coffee:⁣
    ⁣
    ✅Protection from free radical damage⁣
    ✅Reduction of under-eye bags⁣
    ✅Reduced inflammation and swelling⁣
    ✅Improves the appearance of cellulite⁣
    ✅Helps exfoliate the skin⁣
    ⁣
    If you’re using coffee and other caffeinated skin care products for temporary tightening, brightening and the like, it’s best to use them in the morning. As the product wears off, so, too, will its benefits. But as long as you’re using it, it could do some good if your body tolerates it.1w
  • I came across your post and found it really interesting, especially your experience working with international clients.
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The health of mothers and babies is the foundation of healthy families and communities, helping ensure hopeful futures for us all. @WHO

https://x.com/i/broadcasts/1ynKOlrpYWWGR

The health of mothers and babies is the foundation of healthy families and communities, helping ensure hopeful futures for us all.

World Health Day, celebrated on 7 April 2025, will kick off a year-long campaign on maternal and newborn health. The campaign, titled Healthy beginnings, hopeful futures, will urge governments and the health community to ramp up efforts to end preventable maternal and newborn deaths, and to prioritize women’s longer-term health and well-being.

WHO and partners will also share useful information to support healthy pregnancies and births, and better postnatal health.

Visit the World Health Day 2025 campaign page
 

Helping every woman and baby survive and thrive

This task is critical. Tragically, based on currently published estimates, close to 300 000 women lose their life due to pregnancy or childbirth each year, while over 2 million babies die in their first month of life and around 2 million more are stillborn. That’s roughly 1 preventable death every 7 seconds.

Based on current trends, a staggering 4 out of 5 countries are off track to meet targets for improving maternal survival by 2030. 1 in 3 will fail to meet targets for reducing newborn deaths.

Listening to women and supporting families

Women and families everywhere need high quality care that supports them physically and emotionally, before, during and after birth.

Health systems must evolve to manage the many health issues that impact maternal and newborn health. These not only include direct obstetric complications but also mental health conditions, noncommunicable diseases and family planning.

Additionally, women and families should be supported by laws and policies that safeguard their health and rights.

Campaign goals

  • To raise awareness about gaps in maternal and newborn survival and the need to prioritize women’s longer-term well-being.
  • To advocate for effective investments that improve the health of women and babies. 
  • To encourage collective action to support parents as well as health professionals who provide critical care.
  • To provide useful health information relating to pregnancy, childbirth, and the postnatal period.
     

Get involved

Here’s what you can do to support the campaign:

  • Spread awareness: share information about the campaign using #HopefulFutures and #HealthForAll.
  • Participate: attend our global events to learn more about what it will take to end maternal and newborn mortality.
  • Donate: contribute to the WHO Foundation which supports WHO’s work to protect mothers and babies in countries around the world.
  • Share your lived experiences: share your own experiences or stories of pregnancy and birth and thank those who provide quality care.
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Chronic Lower-Back Pain. Physical therapy focused on core strengthening is one of the most effective treatments. #depression

“Lower back pain is like death and taxes; everybody gets it at some point,” says out Sean Mackey, MD, PhD, chief of the division of pain medicine at Stanford University School of Medicine. About 9 in 10 of those patients recover fairly quickly, he says, but for the remainder, the pain becomes chronic and life-altering. (Try this 60-second fix for back pain.) “The severity of the original injury and how prone you are to anxiety plays a role in whether your pain will persist,” he says. Physical therapy focused on core strengthening is one of the most effective treatments.

Use a foam roller to roll away your back pain:

https://www.prevention.com/health/a20486144/top-painful-medical-conditions/