Wellness Education

Rittenhouse Women’s Wellness Center places disease prevention education at the heart of its mission. We want our clients to be aware of the most up-to-date medical information via one-on-one consultations available through our Total Wellness Services and through our educational articles. The following information can help you learn more and keep better track of your well-being. Also visit our Resources page for help in finding further information.

Please remember that the information in these articles is not intended to replace the advice of a medical doctor.

A Closer Look: Nutrition

Sustainable Weight Loss Leads to Long-Term Health, Disease Prevention
August 2008

Fad diets might help you to fit into your favorite dress for a party coming up in a couple weeks. But such diets don’t often contribute to your long-term health – especially if you can’t keep the weight off.

Many people try drastic methods to drop pounds fast. Regardless of whether it is a disciplined low carbohydrate, high fat diet, or a high carbohydrate, low fat diet, studies prove that a person is equally as likely and able to lose the same amount of weight due to the reduced caloric intake of fad diets. A study published in the American Journal of Clinical Nutrition found that when 100 women went on a 12-week trial of an energy-restricted high-protein, low-fat diet or a conventional high-carbohydrate, low-fat diet, their weight loss did not significantly differ. In addition, the same study found that diets high in meat protein did not have harmful effects on the kidneys or bones.

Still, such extreme diet regimens have a slim chance of remaining sustainable if they differ too greatly from a person’s regular eating habits and preferences. Instead, one must consider making easily maintained adjustments to his or her diet and eat in moderation to lose weight in a gradual, healthful and sustainable manner. Sustainability is central in ensuring a healthy diet and weight that prevents diseases such as diabetes and cardiovascular disease.

“Whole grains, fruits, vegetables, monounsaturated fats, fish and lean meats should be the mainstay of a healthy and sustainable diet,” says Dr. Leslie Saltzman, Medical Director of the Rittenhouse Women’s Wellness Center. Dr. Saltzman discourages drastic deprivation of essential nutrients, as required by many fad diets.

Indeed, weight loss maintained over time is a major contributor to the prevention of diabetes, obesity, cardiovascular disease and other sometimes fatal illnesses. A study of almost 70,000 women published by the Archives of Internal Medicine found that women who follow a diet rich in fruits, vegetables, legumes, fish, poultry and whole grains had less heart disease after 14 years of follow-up. This study compared those who stuck to this heart healthy diet with those who had higher intakes of red and processed meats, sweets and desserts, french fries and refined grains. The latter group of women had more cases of heart disease. A similar study also found that diastolic and systolic blood pressure in people with hypertension was reduced through the consumption of diets rich in fruits, vegetables and low-fat dairy products.

Preventing Diabetes

A diet rich in whole grains, monounsaturated fats, fruits, vegetables, fish and lean meats is also necessary in the prevention of type 2 diabetes. A cohort study published in the Archives of Internal Medicine found that a diet high in red and processed meats, refined grains, and other characteristics was associated with an elevated risk of type 2 diabetes in women in a 14-year follow-up. This particular study found that red meats, especially processed meats such as bacon and hot dogs, cause an increased risk of type 2 diabetes. In addition, a study published in the American Journal of Clinical Nutrition found that diets with a high glycemic index and low in whole grains (i.e., white bread, white rice, rolls and certain types of potatoes) have been associated with an increased risk of type 2 diabetes. These high glycemic foods require more insulin output from the pancreas in order to turn carbohydrates into glucose that can be used by the body’s muscles. This process is very taxing for the pancreas’ beta cells that release insulin, thus leading to cases of type 2 diabetes.

Ultimately, it is clear that diets rich in whole grains, fruits, vegetables, monounsaturated fats, fish and lean meats ensure long lasting health and wellness. Please contact Rittenhouse Women’s Wellness Center at 215-735-7992 if you would like to set up a nutrition consultation and receive advice on establishing a healthy eating regimen right for your lifestyle and unique health needs.

A Closer Look: Emotional Well-Being

How to Better Manage Stress
August 2008

Many Americans tirelessly seek to strike balance and achieve health and happiness in their lives. However, a majority of recent studies have found that stress is a significant threat not only to emotional well-being, but also to physical well-being.

According to a 2007 release by the American Psychological Association, one third of Americans are experiencing extreme stress, and 48% of Americans believe their stress has increased within the last five years. Many people are finding it difficult to manage their work, family and social commitments, which has led 54% of those surveyed to name stress as the cause of arguments with friends and family.

Of those who experience stress, 77% have reported physical symptoms including fatigue, headache, upset stomach, muscle tension, change in appetite, teeth grinding, change in sex drive and dizziness.

Fortunately, there are ways to cope with stress and help improve your health and overall well-being. First, you must identify harmful behaviors you may have to cope with stress and then you must begin to replace these harmful behaviors with more helpful coping behaviors. The following is a list of the most common harmful coping behaviors and the most helpful coping behaviors.

Harmful Coping Behaviors

1. Ruminating - Concentrating thoughts or an extended period of time on a particularly stressful event. i.e., Driving the whole way to work with thoughts of a heated argument between you and a loved one.
2. Avoidance - Inhibiting or suppressing thoughts and feelings creates additional anxiety. i.e., Trying not  to think about those 10 pounds of weight you’ve put on ends up leaving you feeling more self-conscious and frustrated for ‘letting it get to you.’
3. Compulsion - Repetitive and excessive activity used to neutralize intrusive thoughts. i.e., Worrying that the car door is unlocked, then pressing the lock button repeatedly.
4. “Shoulding” - Placing expectations on yourself and others. i.e., “I should give my mother a call” versus “I’d like to give my mother a call.”
5. “Catastrophizing” - Creating the illusion that an incident is far worse than it is and predicting a disastrous outcome. i.e., “I just made a mistake in this project! I’ll never be able to finish it on time and then I’ll surely be fired!”

Helpful Coping Behaviors

1. Acceptance - Accepting the event has occurred and that there are some things you cannot change.
2. Take Action - Recognize what cannot be changed and concentrate on what you can do now.
3. Evaluate the Action - Reserve judgment for behaviors, not people. i.e., A mathematical error is just an error in calculation; it does not mean the person who made the mistake is stupid.
4. De-catastrophizing - Put each event in perspective and realize when it may not be so cataclysmic to your life in the long run.
5. Practice Unconditional Love of Self - Everyone makes mistakes and it’s important to maintain respect for yourself even when you’re not performing at your best.

If you would like more advice and guidance on coping with stress, please call the Rittenhouse Women’s Wellness Center at 215-735-7992.