While most ergogenic supplements have similar effects on both men and women, several nutritional supplements can be used for more female specific concerns.
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| • | Menstrual Cycle |
| | Studies have shown that nutritional supplements have positive effects on several perimenstrual problems including premenstrual syndrome (PMS), painful periods or dysmenorrhea, fluid retention and bloating, and fibrocystic breast disease. |
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| • | Anemia |
| | Iron deficiency anemia is a common problem with women of child bearing age. Women who exercise, because of the increased need for iron and other nutrients, are even more prone to developing anemia. It's important for all women to take a good vitamin and mineral supplement as a safety net against developing anemia. This supplement should contain not only iron, but also other nutrients that are commonly deficient, such including folic acid, B12 and zinc. |
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| • | Osteoporosis
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| | Calcium is the usual suspect when we talk about bone health. However, although calcium is important so are other nutrients including vitamins, minerals and fiber. |
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| • | Infertility (Eating to Conceive) |
| | Poor nutritional status can be a deterrent to getting pregnant. Although there are few studies looking at the effects nutritional supplements on fertility, correcting deficiencies in folic acid, zinc, vitamin B6, and vitamin B12 with nutritional supplements may be part of the solution. |
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We'll cover these and much more in later articles. Also when we cover various nutritional supplements I'll be sure to highlight any differences in effects between men and women.
Don't go to bed with makeup on. Makeup left on overnight seeps into your pores, clogs them, and congests your skin. Make sure that you wash your face twice at the end of the day. Once to get the makeup off. A second time to wash the skin itself.
* Exfoliate daily. After washing your face at night, be sure to exfoliate. Use a delicate scrub. If you don't have one on hand, a tablespoon of sugar or oatmeal will work just fine.
* Use facial masks regularly. If possible, everyday is ideal. Again, if you don't have one on hand, make your own. Mashed banana or avocado is good. Plain yogurt also works well.
* Keep a treatment and moisturizer on your face, day or night. Put your skin first. After you wash it at night, put on some kind of skin treatment, whether it's alpha hydroxy acids, vitamin A or C, or any kind of special cocktail treatment. Let that sink in, then put a moisturizer over that. In the morning, do the same.
* Don't use the cheapest or most expensive cosmetics. Mom tells me that moderately priced cosmetics are the best. They get the job done, and the ingredients are usually pretty good. You have to keep trying various brands until you find something that works well for you.
* Hydrate your face throughout the day. Whether it's a commercial product, or one you make yourself (fill a spray bottle with distilled water, add a few drops of chamomile or rose essential oil, shake it gently before each use, and spray it on) hydrate your face, even over makeup, frequently throughout the day.
* Treat your face gently. Never pull, tug, or scrub your facial skin. Be very gentle when you clean it, moisturize it or makeup on it. This will lessen the chance that you'll damage your skin and get wrinkles.
* Keep your face covered when you're in the sun. As beautiful as she is, my mom never lets anyone see her face when she's in the sun. She'll slather on a high factor sunscreen, put on sunglasses, and a wide brimmed hat.
* Eat fresh foods and drink lots of water. My mom tells me to stay away from "dead food" food that's basically not fresh. She always eat lots of veggies, fruits, nuts, and drinks tons of water.
* Let go of stress. Stress can show up on your face, no matter how well you take care of your skin. Do something your enjoy everyday, whether it's watching TV or going shopping. Your face reflects what's going on inside of your mind.
By Janjua
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