Optimizing Women’s Health Throughout the Stages of Life

1. May 2012 Shaklee Celebrates 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 day, most days of the week * brisk walking * dancing * actively playing with kids * jogging * biking Resistance Training, 2 days a week * weight training Everyday Activities * taking the stairs * parking farther away * get off the bus a few stops early * gardening * taking fitness breaks at work

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 • Sick family member • Money • Personal health • Children • Work • Intimate relationships • Commuting (daily living activities) • Personal safety • Terrorism/natural disasters/state of the world • 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. “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

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. 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

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. 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 What you can do

26. Time for Living Well Late 40s to 50 Plus Managing Chronic Disease

27. 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 Time for Living Well

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. 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. Gaps in Awareness & Treatment

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. 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 Heart Disease Prevention

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. Time of Choice Time of Change Time to Live Well Celebrate Women’s Health Shaklee Helps Optimizes Women’s Health

35. Solutions for All Life Stages

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 womanisn'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 womanwith passing years only grows. • Authorship is variously and generously attributed to the following authors:Maya Angelou, Ralph Fenger, Audrey Hepburn & Sam Levenson • Thank You!