Beyond your years
Menopause is hard enough for women when it comes at the "right" time (usually between the late 40s and early 50s). But when it comes early, it can really throw you for a loop. Not only that, but it can also mean you face a bigger risk for cardiovascular disease.
In a study of 695 women, ages 34 to 55 years, researchers saw that women who smoked started menopause an average of 1.6 years earlier than nonsmokers. Women with higher cholesterol also started menopause earlier, as did women with higher blood pressure, rapid weight gain or loss also began menopause earlier. In fact, some women in the study entered menopause as early as 38 years old.
But researchers in the study also recognized one other major detail: sometimes it's not just cardiovascular risks -- like high blood pressure, high cholesterol, and smoking - causing early menopause. Sometimes, early menopause -- and the decreased estrogen levels associated with it -- could actually increase your risk of cardiovascular disease.
The good news is that a lot of the problems and risk factors associated with cardiovascular disease are also very preventable. Losing weight, cutting back on salty or fattening foods, exercising regularly, and giving up cigarettes are all things you can do to decrease your risk of cardiovascular disease, and, as a result, decrease your risk of early menopause.
Of course, there are a lot of smaller details to consider when you're fighting heart disease. For more information on how you can do that without drugs, check out the article "The bottom line for staying ahead of heart disease" in the premier issue of my newsletter. If you're a subscriber, you can download it for free at www.AmericasCountryDoctor.com.
Exercise to help alleviate knee arthritis
I know it's hard to get moving when your knees feel too stiff to bend. But recent studies have shown that exercise may be exactly what you need to loosen up those rusty joints. In fact, the best way to cushion your knee joints is to develop strong leg muscles. Strong muscles help stabilize the knee, reducing the impact of normal wear-and-tear from everyday activities like walking, standing, sitting, and climbing stairs.
One of the more interesting studies to come out recently, done by researchers at San Diego State University, also looked at another aspect of arthritis that not many people take the time to address -- the emotional burdens patients suffering from this condition face. By analyzing the results of 16 different studies, the researchers found that exercise therapy coupled with self-management programs helped lessen the physical and emotional stress of patients dealing with knee osteoarthritis.
The exercise helped improve arthritis patients' ability to function physically. Meanwhile, the self-management programs taught people to deal with the daily ups and downs that come along with knee arthritis. As a result, their psychological states were boosted too.
The good news is that there are exercises that have low-impact on your knees, including walking, stationary cycling (exercise bikes), and strength training. And these exercises aren't just good for your knees -- they also improve your overall health.
Of course, it's important to note that most people do need to take multiple approaches to dealing with severe arthritis, including exercise, relaxation therapy, dietary changes, medications, and physical therapy. Talk to your doctor about which approaches are best for you. He may also be able to help you establish your own self-management program to help you deal with the emotional toll arthritis can take on you.
Until next time,
Dr. Alan Inglis
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