The Women's Wellness Program Study

Updates for Participant's

We hope your are enjoying the program. Some of you will be a few weeks into the program, and some at the beginning of your journey. We do, of course, encourage you to contact us if you have any questions, suggestions or comments at any stage.
To date, many women have enrolled in the program, and we would like to take the opportunity to thank you all for your participation in this valuable research on women's health.

Recording your phytoestrogen and calcium intake:
Some women have written to us confused about the amount of phytoestrogens in their diet and how to record it. Our advice is that if you are unsure of the quantity of phytoestrogens in a certain food source, it is perfectly fine to simply record the number of serves of the food and not worry about how much phytoestrogen is actually in it.
Some food types contain both calcium and phytoestrogen, and some participants have asked us under which heading they should record the food. Our advice is, if it contains both calcium and phytoestrogen, then you should record the food source under both headings. Remember that by eating, for example, a soy high-calcium yogurt, your really giving both your calcium and phytoestrogen needs a big boost.

Research suggests that consuming high levels of phytoestrogens (from food sources, not supplement forms) can help decrease menopausal symptoms such as hot flushes and vaginal dryness.

Soy milk:
Some participants have mentioned that they do not like the taste of soy milk, although they know it is a very good source of phytoestrogens. One woman has suggested Sanitarium So Good Lite - the pale blue tetra box - as tasting and looking the same as cows milk. This is worth a try for those who have found they do not like the taste or appearance of other soy milks. Also, flavoured soy milks are very popular at the moment, and many are low in fat and sugar. SoGood Soyaccino is a favourite for many women, so give it a try and see if you like the flavour! Soy milks and yogurts may taste a little different, but you will adjust and most women acquire a taste for them and never look back. The move to soy based milks has become so popular that many coffee shops and restaurants offer soy milks on their menu.

Bread:
Some other suggestions for increasing your phytoestrogen intake by changing the type of bread you eat has also been made. If you enjoy home bread making, and have a bread maker, you can now buy a pre-mix that actually contains phytoestrogens in the form of soy. Alternatively, a recommendation for the Burgen soy and linseed bread has been made - this bread is apparently delicious and very filling. It is also an excellent source of phytoestrogens. Combine it in a sandwich with fillings rich in phytoestrogens - such as alfalfa and mung beans - and high in calcium - such as canned fish with edible bones - and you're really doing your body a favor!
If you have any tips - please let us know, and we will pass them on!

Walking tips:
As we would have discussed at your health visit, we believe walking is an excellent form of aerobic activity. Recently, one of our participants told us that she often drives to a local park that has a walking track. She mentioned how much she enjoys the scenery and bird life, and feels revitalized after her walk. She said she prefers this to 'pounding the pavement' around the block. Why don't you try it?
Some women are already doing quite a bit of walking when they come to us for their health visit, such as walking to work, or to the shops. We would encourage you, therefore, to really think about how your walking makes you feel by checking the intensity of your exercise. If you feel your intensity level is 'very easy' - 'easy' (see page 6 of your journal), you might like to think about pushing yourself a little harder.
Some women were also concerned that the most they could manage to begin with was just a few minutes of walking. This is perfectly fine! The program is about finding your capacity levels - there is no right or wrong amount of time. You can individualize the exercise program to suit yourself.
If you are finding any form of exercise very difficult, painful or you are very overweight, we would recommend that you discuss any exercise program you are undertaking with your family doctor.

Exercise will increase your self-rated health and will improve your total health now and into the future!

Blood Pressure:
On occasion at the health visits, we have found some women to have high blood pressure. Some were quite surprised by this finding, and had not had their blood pressure checked for some time. We strongly suggest that if your blood pressure is high, and you did not know about it, that you see your family doctor and have it checked. You might like to point out to your doctor that you are undertaking steps, by participating in the program, to improve your general health and wellness.

Water:

Some participants admit that they find drinking water difficult as they do not like the taste, or it makes them go to the toilet frequently. If the latter is true for you, remember that your body (your kidneys) will adjust to your increased water intake in time.
Don't like the taste? Try adding a squeeze of lemon or lime to your water. Even more exotic, when you make up your drinking water for the day to put in the fridge, try adding strawberries, chunks of kiwi fruit or any other fruit that takes your fancy. Yum!
Finding it hard to drink at least 8 glasses a day? Carry a water bottle with you wherever you go - you'll find that those regular sips really add up. Another tip passed on to us is to drink your water from a very nice glass. Perhaps add some ice cubes flavored with low-joule juice.

We look forward to receiving your feedback. Please do not hesitate to contact us if you wish. We wish you the best of health!