We’re all unique, yet women share the potential for a number of health challenges. Yes, We’re talking bellies, bones, brains and more!
You already know the health risks of carrying too much body fat on your long-term health cardiovascular diseases and chronic conditions such as type 2 diabetes and even brain health – especially if you don’t banish the belly fat in your middle years). But carrying too much around the middle seems to be particularly harmful. Belly fat AKA visceral fat releases chemicals that trigger inflammation. Short term, inflammation helps your body repair itself. But long-term, it has the opposite effect. It’s a bit like your body being damaged by a harsh brush causing wounding over and over again. The eventual scarring causes problems with
blood flow and oxygen which all living cells need to survive and thrive.So, if you’re a woman who measures over 80cm around your waist, do what you need to do to lose weight until you’re in your healthy weight range. Following your very own RESET Challenge is an effective way to cut the kilos. Because meals and snacks are strictly portion controlled, there is no
chance of overdoing the calories and no need to think about meals either. For five days, just replace all three meals per day with a USANA Nutrimeal and enjoy two USANA Snacks between meals (or try the Go Nuts ’n’ Berries™ bar which is just 150 calories and provides a massive 500mg of vegetarian omega-3). Later, switch to two USANA Nutrimeal daily plus snacks and when you reach your target weight, maintain your weight by replacing breakfast, lunch or dinner with a USANA Nutrimeal. People who are pregnant, lactating, have allergies, are taking medications,
or are under the care of a physician should consult with their doctor and secure his or her advice before following the USANA RESET, changing diet, and beginning an exercise program.
Losing weight healthily
When you want to lose weight, you may feel that missing a meal or two is an effective way to cut calories. But this can backfire – especially if you choose to skip breakfast. The US National Weight Control Registry, an organisation which collects a large amount of information about weight losers and their habits found that in those people who had
lost weight, a massive 90 per cent of those who managed to keep it off for a year ate breakfast on most days of the week. That’s because a healthy breakfast helps to fuel your body and mind leaving you less likely to grab unhealthy snacks and derailing your best get-healthy plans.
The stress-belly fat connection
Bloating is a very individual thing – it can be caused by eating foods that don’t agree with you, medications including antibiotics and some other lifestyle factors. Stress triggers
the release of the hormone cortisol and in time, this powerful anti-inflammatory hormone can mean that your body lays down fat, particularly around the middle. So, enjoying a
healthy diet, controlling stress with time out and stressrelievers like yoga and meditation plus vigorous aerobic exercise can all help.
The beneficial bacteria that live naturally in your gut are an important part of your immune system. But healthy microflora can be destroyed by stress, diet and alcohol, lifestyle,
illness and the use of broad-spectrum antibiotics. These bacteria are also an important part of your immune defences. Replenishing your good bacteria by providing them with
the foods they love (wholegrains, legumes and cultured milk products and fermented food like sauerkraut) can help. Also, think about supplementing with the excellent USANA
Probiotic® which contains billions of viable microorganisms to help your body reach a happy dynamic. Experts recommend that if you try a course of probiotics, that you do so for at
least three weeks in order to see an improvement. Combining Probiotic with a teaspoon or two of USANA Fibergy™ Plus helps to cleanse you from the inside out. Plus, it provides food for the beneficial bacteria helping them to flourish.
What about alcohol?
Ever heard of the term ‘beer belly?’ There’s a reason why alcohol is associated with belly weight. When alcohol is broken down, the excess calories are converted into a form
of fat called triglycerides. Excess triglycerides tend to be stored in the liver and around the abdominal organs – high GI carbohydrates tend to have the same effect. So, cutting
down on calories, high GI carbohydrates and on alcohol plus exercising regularly can help reduce the amount of fat that’s stored around your middle. Try to stick to one or two alcoholic drinks per day maximum and aim for at least three non-alcohol days weekly. You may also want to try USANA’s effective liver tonic is USANA HepaPlus™. It contains milk thistle, a potent herbal liver protector and a patented form of the antioxdant spice, turmeric. Losing
weight also releases fats stored in the organs and this helps to ensure that the liver can function at its best to cleanse the body of toxins.
Lots of minerals work together to build and strengthen your bones and teeth. The major bone mineral is calcium – it gives strength to your bones foundations. Your body continues to lay down calcium and other minerals into your bones until your early twenties. Getting enough ensures that your bones are the strongest that they can be. Lack of calcium means that this precious mineral is taken out of your bones whenever it is needed in the blood or in muscles. Bone loss accelerates around the time of the menopause and for about 10 years
afterwards making you more likely to develop the bonethinning condition, osteoporosis. Getting enough calcium remains vital whatever your age and stage because it helps to
slow down bone loss in later life and reduces the potential for osteoporosis.
Protect your bones
Good food sources of calcium include low-fat dairy products, fortified soya products, nuts (especially almonds), seeds (especially sesame and sesame products), canned fish such
as salmon and sardines, plus leafy green veggies such as broccoli and bok choy.
Calcium works with other minerals including magnesium to build bone strength. It’s also magnesium’s job to ‘hold hands’ with calcium and take it into the bones and teeth where it
is needed and to ensure that it isn’t deposited in unwanted places.
Your body needs vitamin D to be able to absorb calcium. Yet, almost 60 per cent of women have low levels of vitamin D according to Past-President of the Australian and New
Zealand Bone and Mineral Society, Professor Rebecca Mason who says: ‘Over 40 per cent of females have low levels in summer-autumn and this figure rises to 58 per cent of females
not having enough vitamin D in winter-spring.’ Ask your doctor for a blood test to check your vitamin D levels.
The most natural way to boost vitamin D levels is exposure to sunlight – a fatty substance in the skin reacts with UV light triggering the production of vitamin D. Some experts recommend spending time outside without sunscreen – obviously, though, it’s essential to protect yourself against sunburn. Melatonin acts as a barrier to the skin so people with dark skin don’t produce vitamin D as effectively as people with less melatonin and your ability to produce vitamin D declines with age. This fat-soluble vitamin can be stored in the body. But, if you’re carrying too much body fat, vitamin D gets stuck in the fatty tissue and can’t get into the blood and be used where it’s needed.
Not getting enough vitamin D has been linked with a whole range of health problems including fatigue and joint pain. So, think about taking a daily supplement – Essentials™ and
HealthPak™ contain vitamin D as do the Active Calcium Plus™ and Calcium Chewable™. It’s best to take your USANA calcium supplement with meals – stomach acid helps to boost
absorption. If a blood test reveals your D levels could do with a boost, try USANA Vitamin D tablets – they contain vitamin D3, a form that’s similar to the kind your body makes naturally
and it’s the most easily absorbed form. While calcium and vitamin D slow down the rate of bone loss in adults, vitamin K seems to inhibit the maturation of osteoclasts (cells which break bone down), and at the same time, promote the production of osteoblasts (bonebuilding cells). Find vitamin K in leafy, green vegetables (kale, Swiss chard, watercress) and in Active Calcium Plus.
Studies show that exercise is beneficial to health in so many ways – including your bone health. Weightbearing physical activities (walking, running and weight lifting) cause muscles and bones to work against gravity stimulating the production of bone. And, because
exercise increases muscle mass, strength, and balance, it reduces the risk of falling, too. Exercise is also a great stress buster – mix it up with aerobic exercise and weight training to help you look good and feel great!
Not getting enough vitamin D has been linked with a whole range of health problems including fatigue and joint pain. So, think about taking a daily supplement – USANA Essentials™ and HealthPak™ contain vitamin D as do the USANA Active Calcium Plus™ and Active Calcium™ Chewable.
Great skin basics
A balanced diet full of whole foods and high in fibre, fruits, vegetables and protein sources is best. Also make sure you get regular exercise – stretch or take a walk every day. Get
fresh air, sleep with your window open and breathe deep long breaths. Lots of nutrients interact with one another to boost the look and textures of your body’s largest organ, your skin. Here are just some of them:
1. Essential fatty acids are a great for skin health. Omega-3s like the kinds that you’ll find in fish oil and flax seeds hydrate skin. Sprinkle some freshly ground flaxseeds or
some walnuts to a bowl of breakfast cereal with berries for a great start to your day. USANA BiOmega™ is a pure and ethically sourced omega-3 supplement. Plus, the flaxseeds and
walnuts in the tasty new Go Nuts ’n’ Berries™ bar provide a hefty 500mg of vegetarian omega-3s from walnuts, flax seeds and chia seeds.
2. Vitamin C promotes collagen-production and improves skin tone helping skin to stay smooth. Vitamin C is very prone to
oxidation and many C containing cosmetic products lose their potency fast. Find long-lasting skin-soothing nutrients in the USANA Sensé range of skincare products produced without
harsh chemical preservatives including parabens.
3. Beta carotene (which is converted into vitamin A in the body as the body needs it) aids healing and the creation of new skin tissue. Vitamin E is a powerful fat-soluble antioxidant which protect against free radical damage
inside the skin whilst zinc repairs and strengthens tissue (find them in USANA Essentials™ and USANA HealthPak™).
4. Grape seed extract is a high-potency antioxidant which protects the skin from free radical (find it in USANA Proflavanol® C100. Alcohol and caffeine can draw moisture from the skin and cause dehydration and the noxious chemicals in cigarette smoke deplete vitamin C and cause damage.