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Celebrate Women




Optimizing Women’s
Health Throughout the
Stages of Life



              Pamela Riggs MS.RD.
Director, Medical Affairs & Shaklee Health Sciences
               Shaklee Corporation
Life Stages for Women
20s to late 30s – A Time of Choices
•   Balancing career and family

Late 30s to late 40s– A Time of Change
•   Hormonal changes of perimenopause

Late 40s to 50 Plus – A Time to Live Well
•   Managing chronic disease
No Matter What Stage...

It’s essential for all women to:

•   Eat Healthy
•   Be Active
•   Manage Stress
•   Supplement Wisely
Eating Healthy
• Eat a variety of foods
• Get plenty of whole grains, beans and legumes, fresh fruits
  and vegetables
• Choose lean meat, fish, poultry, non fat or low fat dairy and
  soy
• Select “healthy fats” – avoid trans fat and saturated fat, eat
  more omega three fatty acids (fish and flax) and
  monounsaturated fats (olive oil, nuts, seeds)
• Watch sodium intake
• Drink plenty of water
• Cut back on fast food, soda,
   and other junk food
Being Active
•Reduces risk of heart
disease, stroke, type 2
diabetes and some cancers
•Helps people achieve and
maintain a healthy body
weight
•Reduces feelings of
depression, anxiety and
promotes psychological
well-being
•Helps build and maintain
healthy bones, muscles,
and joints
•Promotes flexibility and
balance
How Much? What Kind?
Moderate Activity, 30 min. a     Everyday Activities
 day, most days of the            * taking the stairs
 week                             * parking farther away
  * brisk walking                 * get off the bus a few stops early
  * dancing                       * gardening
  * actively playing with kids    * taking fitness breaks at work
  * jogging
  * biking


Resistance Training, 2 days
 a week
  * weight training
Manage Stress

• Women are the world’s best
  jugglers
• A price to pay – more stress
  than ever
• Health consequences:
  digestive issues, compromised
  immune function, sleep
  disorders, weight gain and
  more...
• CDC estimates that 75-90% of
  doctor visits are stress-related
Women and Stress
2006 survey by the American Psychological Association
indicates woman are more effected by stress than men:

   * More women report engaging in
      unhealthy behaviors
     (comfort eating, inactivity, smoking)

   * Women report feeling the effects
     of stress on their physical health
     more than men
The Stress Diet
Breakfast:         ½ grapefruit
                   1 slice of whole wheat toast (dry)
                   8 ounces of nonfat milk

Lunch:             4 ounces of broiled chicken breast (no skin)
                    ½ c steamed broccoli
                   1 cup of water
                   1 Oreo cookie

Afternoon Snack:   Rest of the package of Oreo cookies
                   1 quart of rocky road ice cream
                   1 jar of hot fudge
                   1 pot of coffee
                   2 espressos

Dinner:            2 loaves of garlic bread
                   Large pepperoni pizza
                   5 chocolate bars
                   2 quarts of soda
                   Entire cheese cake eaten directly from the freezer
Top Ten Stressors
1.    Sick family member
2.    Money
3.    Personal health
4.    Children
5.    Work
6.    Intimate relationships
7.    Commuting (daily living activities)
8.    Personal safety
9.    Terrorism/natural disasters/state of the world
10.   Discrimination

*Stress has been linked to all the leading causes of death such as
cardiovascular disease, cancer, accidents, and suicide.
The Stress Response

• Our evolutionary “fight or flight” response
• Automatic response to physical and emotional threats
• Hypothalamus sets off alarm system in the body
   * Adrenal glands - adrenaline and cortisol
• Stress hormones increase heart and respiration rate,
  increase blood pressure, mobilize energy nutrients
• Suppress non-essential functions - digestion, growth and
  development, chronic immunity
Health Consequences of Stress
Digestive problems:
IBS more common among women by a ratio of 3:1.
Most common digestive disorder for women to
seek medical care.

Suppressed or out of control immune system:
Increased risk of infection and autoimmune
disorders. Autoimmune disorders more common in
women than men.
Health Consequences of Stress
Cardiovascular and nervous system dysfunction:
 Chronic stress raises heart rate, blood pressure,
 cholesterol, all increasing risk of heart attack and stroke.
 Contributes to memory loss, depression and anxiety.
Sleep deprivation:
 Women are at greater risk of developing insomnia than
 men. Sleep deprivation may contribute to weight gain.
Weight gain:
 Excessive cortisol increases central obesity.
Stress Management Steps

•   Identify stressors in your life
•   Schedule personal relaxation time
•   Good nutrition
•   Exercise regularly
•   Sleep more
•   Try botanical support – ashwaganda, L theanine
Supplement Wisely
• Despite our best efforts, at times we fall short on achieving
  optimal nutrient intakes.
• Get nutrition insurance or fill in nutritional gaps with a
  foundational supplement program.
• A comprehensive multivitamin/multimineral is a great
  starting place.
• Additional supplements as needed, depending on the
  stage of a woman’s life.
A Time of Choices
    20s to late 30s
Balancing career and family
Healthy Pregnancy
• Start with preconception care.
• Take a multivitamin-mineral with
  at least 400 mcg of folic acid.
• Get early and regular prenatal
  care.
• Be active, stay fit.
• If you smoke or drink alcohol -
  STOP.
• Avoid or control caffeine intake.
Healthy Pregnancy
• “Eating for two” is a myth. An extra 300 calories a day is
  all you need.
• Consume high quality protein - ~60 grams a day
• Calcium and vitamin D rich food or supplements for bone
  health for you and baby.
• Ensure adequate intake of omega 3 fatty acids (DHA)
  which studies show help fetal brain and visual
  development. Experts recommend 200 - 300 mg a day
  during pregnancy and nursing.
Healthy Pregnancy
• Don’t eat uncooked or undercooked meat or fish.
• Avoid shark, swordfish, mackerel and tilefish (high
  in mercury)
• Take a high quality fish oil supplement
• Fiber rich foods and plenty of water to prevent
  constipation
• Iron rich foods and supplements to prevent iron
  deficiency anemia
Time of Change
      Late 30s to Late 40s
Hormonal Changes of Perimenopause
Perimenopause
• The time leading up to menopause
• Natural part of aging that signals the end of your
  reproductive years
• Ovaries shut down, make less estrogen and
  progesterone
• Menopause is only one day – the day you have
  not had a period for 12 months in a row
Perimenopausal Symptoms

• Hot flashes and night
  sweats
• Accelerated bone loss
• Mood swings and mild
  depression
• Foggy thinking
• Sleep disturbances
• Weight gain
What you can do
• Eat more plant estrogens
   Studies indicate soy protein helps reduce the
    frequency and severity of hot flashes
   Black cohosh studied extensively in Germany
    for reducing frequency and severity of hot
    flashes.
• Ensure adequate calcium and vitamin D intake
   Calcium 1000 – 1200 mg per day
  Vitamin D enhances calcium absorption
What you can do
• Manage your weight
  Clinically tested, sound nutritional program
  Meal replacement shakes and bars to control calories
  Leucine to preserve lean muscle and metabolism
  Protein to control hunger
  Personalized and flexible meal plan guidelines
  Support tools for lifestyle change
What you can do
• Address mood and mental outlook
   Omega 3s
  St. John’s Wort

• Promote restful sleep
   regular bed time routine, sleep conducive
    environment
   no caffeine, large meals, alcohol or exercise
    before bed
   herbal remedies like valerian root
Time for Living Well

  Late 40s to 50 Plus
Managing Chronic Disease
Time for Living Well
• By 2030, the number of older Americans will have
  doubled to 70 million, 1 in every 5.
• Poor health is not an inevitable consequence of aging.
• Much of illness, disability and death from chronic disease
  is preventable through a healthy lifestyle and early
  detection practices:
   diet and exercise
   not smoking
   cancer, depression
    and diabetes screenings
Women and Heart Disease
               The #1 KILLER of Women
• Claims more women’s lives than any other disease:
   ½ million per year
   1 death per minute
• Every year since 1984, more women than
  men have died of CVD
• 1 in 2 women will die of heart disease
• 1 in 25 women will die of breast cancer
• Sudden cardiac death is declining in men,
  rising in women
Gaps in Awareness & Treatment
Women can be:
•   Less aware of symptoms unique to their gender
•   More likely to avoid or delay seeking medical care
•   Less likely to receive timely and lifesaving treatments
•   More likely to obtain annual mammogram and pap
    smears than lipid profile and BP check

The majority of women say their doctors
do not discuss heart disease with them.
Women and Atypical Symptoms
• Discomfort in areas of the
  upper body (neck, shoulders)
• Nausea, lightheadedness, or
  breaking out in a cold sweat
• Atypical chest discomfort:
  “indigestion”
• Shortness of breath
• Fatigue, weakness, lack of
  energy
Heart Disease Prevention
• Eat healthy
• Be active
• Achieving and maintaining a healthy weight
   (BMI of >18 but <30)
• Know Your Numbers:
   BP <120/80
   FBS < 100
   Waist Circumference < 35
   Total Cholesterol < 200
   LDL <100, HDL > 50, TRIG < 150
   CRP < 3.0
Women and Osteoporosis
• Osteoporosis - a disease in which bones become fragile
  and more likely to break
• 80% of those affected by osteoporosis are women
• Fractures of the hip, spine, and wrist are common
• Up to 20% of bone mass lost in the 5-7 years after
  menopause
• 1 in 2 women > age 50 will have an
  osteoporosis-related fracture in
  their remaining lifetime
Osteoporosis Prevention
• Get the daily recommended
  amounts of calcium and
  vitamin D
• Engage in regular weight-
  bearing and muscle-
  strengthening exercise
• Avoid smoking and excessive
  alcohol
• Talk to your health care
  provider about bone health
• Have a bone density test and
  take medication if advised by
  your health care provider
Celebrate Women’s Health

     Shaklee Helps Optimizes Women’s Health

Time of Choice   Time of Change   Time to Live Well
Solutions for All Life Stages
   All Stages    Special Needs       Special Needs      Special Needs
                 (20s - late 30s)   (Late 30s – 40s)   (Late 40s – 50+)
                  Pregnancy          Perimenopause       Heart Health

Vitalizer ™     Vita-Lea® w/Iron    Menopause          OmegaGuard®
Women           B Complex           Balance            CoQHeart®
Stress Relief                       Complex*
                OsteoMatrix®                           Shaklee Fiber
Complex*                            Osteomatrix®       Plan®
                OmegaGuard®
Shaklee 180                         Gentle Sleep       OsteoMatrix®
                Fiber Plan®
                                    Complex*
                Iron Plus C
                                    Moodlift®
                                    Complex*
The Beauty of a Woman

           The beauty of a woman
       must be seen from in her eyes;
   Because that's the doorway to her heart,
        the place where love resides.

               The beauty of a woman
                isn't in a facial mole;
             But true beauty in a woman,
               is reflected by her soul.

       It's the caring that she cares to give,
             the passion that she shows;
              And the beauty of a woman
           with passing years only grows.

Authorship is variously and generously attributed to the following authors:
   Maya Angelou, Ralph Fenger, Audrey Hepburn & Sam Levenson



                            Thank You!

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Womens health

  • 1. Celebrate Women Optimizing Women’s Health Throughout the Stages of Life Pamela Riggs MS.RD. Director, Medical Affairs & Shaklee Health Sciences Shaklee Corporation
  • 2. Life Stages for Women 20s to late 30s – A Time of Choices • Balancing career and family Late 30s to late 40s– A Time of Change • Hormonal changes of perimenopause Late 40s to 50 Plus – A Time to Live Well • Managing chronic disease
  • 3. No Matter What Stage... It’s essential for all women to: • Eat Healthy • Be Active • Manage Stress • Supplement Wisely
  • 4. Eating Healthy • Eat a variety of foods • Get plenty of whole grains, beans and legumes, fresh fruits and vegetables • Choose lean meat, fish, poultry, non fat or low fat dairy and soy • Select “healthy fats” – avoid trans fat and saturated fat, eat more omega three fatty acids (fish and flax) and monounsaturated fats (olive oil, nuts, seeds) • Watch sodium intake • Drink plenty of water • Cut back on fast food, soda, and other junk food
  • 5. Being Active •Reduces risk of heart disease, stroke, type 2 diabetes and some cancers •Helps people achieve and maintain a healthy body weight •Reduces feelings of depression, anxiety and promotes psychological well-being •Helps build and maintain healthy bones, muscles, and joints •Promotes flexibility and balance
  • 6. How Much? What Kind? Moderate Activity, 30 min. a Everyday Activities day, most days of the * taking the stairs week * parking farther away * brisk walking * get off the bus a few stops early * dancing * gardening * actively playing with kids * taking fitness breaks at work * jogging * biking Resistance Training, 2 days a week * weight training
  • 7. Manage Stress • Women are the world’s best jugglers • A price to pay – more stress than ever • Health consequences: digestive issues, compromised immune function, sleep disorders, weight gain and more... • CDC estimates that 75-90% of doctor visits are stress-related
  • 8. Women and Stress 2006 survey by the American Psychological Association indicates woman are more effected by stress than men: * More women report engaging in unhealthy behaviors (comfort eating, inactivity, smoking) * Women report feeling the effects of stress on their physical health more than men
  • 9. The Stress Diet Breakfast: ½ grapefruit 1 slice of whole wheat toast (dry) 8 ounces of nonfat milk Lunch: 4 ounces of broiled chicken breast (no skin) ½ c steamed broccoli 1 cup of water 1 Oreo cookie Afternoon Snack: Rest of the package of Oreo cookies 1 quart of rocky road ice cream 1 jar of hot fudge 1 pot of coffee 2 espressos Dinner: 2 loaves of garlic bread Large pepperoni pizza 5 chocolate bars 2 quarts of soda Entire cheese cake eaten directly from the freezer
  • 10. Top Ten Stressors 1. Sick family member 2. Money 3. Personal health 4. Children 5. Work 6. Intimate relationships 7. Commuting (daily living activities) 8. Personal safety 9. Terrorism/natural disasters/state of the world 10. Discrimination *Stress has been linked to all the leading causes of death such as cardiovascular disease, cancer, accidents, and suicide.
  • 11. The Stress Response • Our evolutionary “fight or flight” response • Automatic response to physical and emotional threats • Hypothalamus sets off alarm system in the body * Adrenal glands - adrenaline and cortisol • Stress hormones increase heart and respiration rate, increase blood pressure, mobilize energy nutrients • Suppress non-essential functions - digestion, growth and development, chronic immunity
  • 12. Health Consequences of Stress Digestive problems: IBS more common among women by a ratio of 3:1. Most common digestive disorder for women to seek medical care. Suppressed or out of control immune system: Increased risk of infection and autoimmune disorders. Autoimmune disorders more common in women than men.
  • 13. Health Consequences of Stress Cardiovascular and nervous system dysfunction: Chronic stress raises heart rate, blood pressure, cholesterol, all increasing risk of heart attack and stroke. Contributes to memory loss, depression and anxiety. Sleep deprivation: Women are at greater risk of developing insomnia than men. Sleep deprivation may contribute to weight gain. Weight gain: Excessive cortisol increases central obesity.
  • 14. Stress Management Steps • Identify stressors in your life • Schedule personal relaxation time • Good nutrition • Exercise regularly • Sleep more • Try botanical support – ashwaganda, L theanine
  • 15. Supplement Wisely • Despite our best efforts, at times we fall short on achieving optimal nutrient intakes. • Get nutrition insurance or fill in nutritional gaps with a foundational supplement program. • A comprehensive multivitamin/multimineral is a great starting place. • Additional supplements as needed, depending on the stage of a woman’s life.
  • 16. A Time of Choices 20s to late 30s Balancing career and family
  • 17. Healthy Pregnancy • Start with preconception care. • Take a multivitamin-mineral with at least 400 mcg of folic acid. • Get early and regular prenatal care. • Be active, stay fit. • If you smoke or drink alcohol - STOP. • Avoid or control caffeine intake.
  • 18. Healthy Pregnancy • “Eating for two” is a myth. An extra 300 calories a day is all you need. • Consume high quality protein - ~60 grams a day • Calcium and vitamin D rich food or supplements for bone health for you and baby. • Ensure adequate intake of omega 3 fatty acids (DHA) which studies show help fetal brain and visual development. Experts recommend 200 - 300 mg a day during pregnancy and nursing.
  • 19. Healthy Pregnancy • Don’t eat uncooked or undercooked meat or fish. • Avoid shark, swordfish, mackerel and tilefish (high in mercury) • Take a high quality fish oil supplement • Fiber rich foods and plenty of water to prevent constipation • Iron rich foods and supplements to prevent iron deficiency anemia
  • 20. Time of Change Late 30s to Late 40s Hormonal Changes of Perimenopause
  • 21. Perimenopause • The time leading up to menopause • Natural part of aging that signals the end of your reproductive years • Ovaries shut down, make less estrogen and progesterone • Menopause is only one day – the day you have not had a period for 12 months in a row
  • 22. Perimenopausal Symptoms • Hot flashes and night sweats • Accelerated bone loss • Mood swings and mild depression • Foggy thinking • Sleep disturbances • Weight gain
  • 23. What you can do • Eat more plant estrogens Studies indicate soy protein helps reduce the frequency and severity of hot flashes Black cohosh studied extensively in Germany for reducing frequency and severity of hot flashes. • Ensure adequate calcium and vitamin D intake Calcium 1000 – 1200 mg per day Vitamin D enhances calcium absorption
  • 24. What you can do • Manage your weight Clinically tested, sound nutritional program Meal replacement shakes and bars to control calories Leucine to preserve lean muscle and metabolism Protein to control hunger Personalized and flexible meal plan guidelines Support tools for lifestyle change
  • 25. What you can do • Address mood and mental outlook Omega 3s St. John’s Wort • Promote restful sleep regular bed time routine, sleep conducive environment no caffeine, large meals, alcohol or exercise before bed herbal remedies like valerian root
  • 26. Time for Living Well Late 40s to 50 Plus Managing Chronic Disease
  • 27. Time for Living Well • By 2030, the number of older Americans will have doubled to 70 million, 1 in every 5. • Poor health is not an inevitable consequence of aging. • Much of illness, disability and death from chronic disease is preventable through a healthy lifestyle and early detection practices:  diet and exercise  not smoking  cancer, depression and diabetes screenings
  • 28. Women and Heart Disease The #1 KILLER of Women • Claims more women’s lives than any other disease:  ½ million per year  1 death per minute • Every year since 1984, more women than men have died of CVD • 1 in 2 women will die of heart disease • 1 in 25 women will die of breast cancer • Sudden cardiac death is declining in men, rising in women
  • 29. Gaps in Awareness & Treatment Women can be: • Less aware of symptoms unique to their gender • More likely to avoid or delay seeking medical care • Less likely to receive timely and lifesaving treatments • More likely to obtain annual mammogram and pap smears than lipid profile and BP check The majority of women say their doctors do not discuss heart disease with them.
  • 30. Women and Atypical Symptoms • Discomfort in areas of the upper body (neck, shoulders) • Nausea, lightheadedness, or breaking out in a cold sweat • Atypical chest discomfort: “indigestion” • Shortness of breath • Fatigue, weakness, lack of energy
  • 31. Heart Disease Prevention • Eat healthy • Be active • Achieving and maintaining a healthy weight (BMI of >18 but <30) • Know Your Numbers:  BP <120/80  FBS < 100  Waist Circumference < 35  Total Cholesterol < 200  LDL <100, HDL > 50, TRIG < 150  CRP < 3.0
  • 32. Women and Osteoporosis • Osteoporosis - a disease in which bones become fragile and more likely to break • 80% of those affected by osteoporosis are women • Fractures of the hip, spine, and wrist are common • Up to 20% of bone mass lost in the 5-7 years after menopause • 1 in 2 women > age 50 will have an osteoporosis-related fracture in their remaining lifetime
  • 33. Osteoporosis Prevention • Get the daily recommended amounts of calcium and vitamin D • Engage in regular weight- bearing and muscle- strengthening exercise • Avoid smoking and excessive alcohol • Talk to your health care provider about bone health • Have a bone density test and take medication if advised by your health care provider
  • 34. Celebrate Women’s Health Shaklee Helps Optimizes Women’s Health Time of Choice Time of Change Time to Live Well
  • 35. Solutions for All Life Stages All Stages Special Needs Special Needs Special Needs (20s - late 30s) (Late 30s – 40s) (Late 40s – 50+) Pregnancy Perimenopause Heart Health Vitalizer ™ Vita-Lea® w/Iron Menopause OmegaGuard® Women B Complex Balance CoQHeart® Stress Relief Complex* OsteoMatrix® Shaklee Fiber Complex* Osteomatrix® Plan® OmegaGuard® Shaklee 180 Gentle Sleep OsteoMatrix® Fiber Plan® Complex* Iron Plus C Moodlift® Complex*
  • 36. The Beauty of a Woman The beauty of a woman must be seen from in her eyes; Because that's the doorway to her heart, the place where love resides. The beauty of a woman isn't in a facial mole; But true beauty in a woman, is reflected by her soul. It's the caring that she cares to give, the passion that she shows; And the beauty of a woman with passing years only grows. Authorship is variously and generously attributed to the following authors: Maya Angelou, Ralph Fenger, Audrey Hepburn & Sam Levenson Thank You!