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Smart Life @ 40 Plus
Roza Olyai, Krishna Kavita Ramavath
1:
THE SECRET OF “SMART LOOKS” AT ANY AGE
EAT SMART
Low Carbs
Rich Fiber Diet
Facts about Fiber
Facts about Fats
Vegetables
Lean Protein
Grains
Milk and its Benefits for Women
Drink Plenty of Water
Fruits and their Benefits
Smart Choices
Goals for a Smart Forty Plus
LDL (bad) cholesterol
Exercise and Energize
20 Minutes for a Smart Shape
Walking Facts
Smart Skin Care @ 40 +
Smart Skin Diet
Fruits and Vegetables
Prunes: Prunus Domestica
Blue Berries: Vaccinium Corymbosum
Kiwi Fruit: Actinidia chinensis
Strawberries: Fragaria x Ananassa
Pomegranate: Punica Granatum
Beauty Booster—Avacado: Persea Americana
Apple: Malus Domestica
Mango: Mangifera Indica
Watermelon: Citrullus Lanatus
Lemon: Citrus Limon
Broccolli: Brassica Oleracea
Spinach: Spinacia Oleracea
Lettuce: Lactuca Sativa
Vegetable Fruits
Tomato: Solanum Lycopersicum
Bell Peppers: Capsicum Anuum
Pumpkin: Cucurbita Maxima
Smart Root Vegetables
Carrots: Daucus carota
Beet root: Beta vulgaris
Sweet Potatoes: Ipomea Batatas
Onion: Allium Cepa
Oils, Nuts and Seeds
Olive oil: Olea Europea
Wheat Germ oil: Triticum Vulgare
Super Nuts
Almonds: Prunus Dulcis
Cashew Nuts: Anacardium Occidentale
Pecans: Carya Illinoensis
Hazel Nuts: Corylus Avellana
Walnuts: Juglans Regia
Smart Seeds
Sunflower Seeds: Helianthus Annus
Flaxseeds: Linum Usitatissimum
Sesame Seeds: Sesamum Indicum
Pumpkin Seeds
Hemp Seeds: Cannabis Sativa
Smart Tips for Shiny Skin
Smart Talk with your Doctor
10 Smart Steps to Make Most of Your Visit to a Doctor
Medical Fears
Smart ways to Overcome Medical Fears
Personal Medical History
Coping up with Bad Medical News
2:
SNAPSHOTS
Smart Life of Centenarians
Aging Graciously
Additional Things
Stock these if you Need
Your Medication Record
Personal Health Record
Diabetes—Smart Snapshot
Risk Factors that Women should Know
Complications
Specific Complications in Women
Management Strategies
Lifestyle Interventions
Treating Diabetes
Conclusion
Heart Health—Beyond 40
Heart Quiz Answers
Courtesy of “The Heart at Work” from the American Heart Association.
Heart Disease
Heart Disease in Women: What Women Need to Know?
Non-Controllable Risk Factors
Controllable Risk Factors
Ideal Cardiovascular Health
Heart-Healthy Diet
Exercise and Heart
Dental Health is Related to Heart Health
Annual Heart Check-up
Obesity and Cancer
What is Obesity?
Middle Age Spread
Waist-Hip Ratio
Obesity and Cancer
Obesity, Women and Cancer Facts
Obesity and Breast Cancer
Obesity management-Smart Steps
Weight Loss Approaches
Weight gain after Obesity Treatment
Smart Thinking
Resources
3:
STAY ON TRACK
Smart Contraceptive Choices After 40
Choices Available After 40
Oral Contraceptive Pills
Side Effects
The Progesterone only Contraception
Side Effects
Intrauterine Contraceptive Device
Hormonal IUD
Nuvaring as a Birth Control
Tubal Ligation
Micro-inserts
Emergency Contraception–the Morning after Pill
Depo-Provera-Injectable Contraception
Side-effects
Progesterone Implants: Implanon
Side-effects
Withdrawal Method
Rhythm Method
Hormone Replacement Therapy
When to Stop Contraception
Urogynecological Problems @ 40 plus
Urinary problems after 40
Urinary Tract Infection (UTI)
Stress Incontinence
Treatment of Stress Incontinence
Urge Incontinence
Treatment for Urge Incontinence
Mixed Incontinence
Tests to Diagnose Include
Overactive Bladder
Treatment for Bladder Problems in Women
Medications
Smart Lifestyle Practices
Cystocele
Treatment
Rectocele
Uterine and Vaginal Prolapse
Smart Outlook on Osteoporosis
Women and Osteoporosis
Are You at Risk for Osteoporosis
Diagnosis
Laboratory Tests
Bone Mineral Density Test
Falls in Elderly
Smart Ways to Reduce Risk of Injury
Prevention and Treatment
Smart Health Screenings Women Need
10 Smart Health Screenings Women Need
Pap Smear for Cervical Cancer
Here are the General BMI Scores
Breast Cancer Screening (Table 1)
Cervical Cancer Screening (One of the Following) (Table 2)
Colorectal Cancer Screening (Table 3)
Skin Cancer Screening (Table 4)
Heart Disease Screening (Table 5)
Eye Disease Screening (Table 6)
Bone Health (Table 7)
Thyroid Health (Table 8)
Vaccines/Immunizations (Table 9)
4:
STRIKE A BALANCE
Outsmarting Stress
Stress and Health
Common Physical Symptoms of Stress Include
Psychological Symptoms Include
Behavioral Symptoms
Smart Ways to Outsmart Stress
10 Simple Steps to Help De-stress
Ways to Smart Sleep
Importance of a Good Sleep
Cell Phone Radiation Excites Brain
Safe Phone Practices
Sleep deprivation and Weight Gain
Smart Tips to a Better Sleep
Your Sleep Diary should Include:
Sleep Enhancers
Relaxation Techniques for a Better Sleep
Call the Doctor
At the Clinic
Sleep Study
Medication
Menopause, Hormones and Hot Flushes
Tests
Handling Hot Flush
Smart Tips to Handle Hot Flush
Hormone Replacement Therapy (HRT)
Forms of HRT
Side-effects of HRT:
Risks of HRT
SERMS (Selective Estrogen Receptor Modulator)
Alternatives to HRT
Bioidentical or Natural Hormones
Taking Charge
Smart Life with Positive and Spiritual Attitude
Common Problems
Health
Financial Security
Family Commitments
Overcoming Stress
Time-Management
Positive Attitude
Spiritual Outlook
Spiritual Health and Happiness
Bibliography
INDEX
TOC
Index
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