Women's Health

Regularly blending protein powder into smoothies can help boost energy levels, build endurance, and provide important nutrients you're not receiving. But do you really need a hefty dose of protein in one sitting?

The truth is, most people don't. Most powders and premade shakes offer at least 15 grams of protein per serving, and the majority of women easily hit or exceed the USDA's average requirement of 46 grams per day by eating a balanced diet that includes animal protein. With that said, strict vegetarians and vegans are encouraged to try protein powder. Animal-free eaters who have a shake for breakfast won't have to worry about how they'll find all their protein during the course of a busy day when there isn't time to cook.

Besides those who might not be hitting requirements through diet, protein powder is a good choice for extremely active individuals and endurance athletes. During endurance workouts — especially strength training — muscles are broken down, and it's protein that helps aid in the body's full repair and full recovery. After any intense strength-training workout, try to eat a snack of protein and carbs within an hour of your workout ending to help in this process.

Overall, protein powders are a helpful resource, but you've got to be honest about what your body actually needs. And beyond taking your body type and level of activity into consideration, choose a high-quality, natural protein powder, since too much protein or certain shakes can be detrimental to your body's health. For folks who don't love using (or cleaning) their blender regularly, there are other options. One of these vegetarian post-workout snacks or on-the-go packaged foods can also help you receive your recommended amount of daily protein, no blender necessary.

Not all calories are created equal, and while we know the best ones can be found in fresh, whole foods like fruits, veggies, and lean proteins, when it comes to navigating the grocery store, it helps to know which foods we should definitely avoid. We asked a few nutritionists and a registered dietitian to tell us which foods they believe are the worst for women to eat; read on for their picks.

1. Dairy: It's "the number one thing I tell my clients to stop eating," says nutritionist and author of The Beauty Detox Solution Kimberly Snyder. Besides being a common food allergy, Kim says dairy can leave acidic residue in the body, which can weaken bones. "Nature did not intend for humans to drink the milk of another species, and into adulthood at that! When we go against nature's law, trouble always ensues." Kimberly says she encourages clients to seek out the nutrition they would get from dairy, such as calcium, from plant foods instead.
2. Refined carbs: Stay away from these ingredients, advises nutritionist Melissa Costello, author of the Karma Chow Ultimate Cookbook. "They do nothing to feed us nutritionally or spiritually," Melissa says. "They drain us of our life force, and women need to have their life force and their energy as they are such an important part of the day-to-day of life!"
3. Foods with hidden sugars: It's not just blatantly sweet processed foods you should avoid. Added sugar is everywhere, even in items you'd least expect, like refined bread products, gravies, and condiments. Try to avoid foods that may be hiding sugar, advises registered dietitian Erin Palinski, a spokesperson for ZICO Coconut Water, because too much simple sugar in your diet can "elevate insulin levels, leading to increased storage of dangerous belly fat, elevated triglyceride levels, and even leptin resistance, which can increase the risk for obesity as well as certain cancers, specifically breast cancer." Erin reminds us to read all nutrition labels, choose whole-grain bread, and choose drinks sweetened with natural sugars (like 100 percent fruit juice or coconut water) to help reduce the amount of sugar in our diets.
4. Foods with artificial additives: These additives "are just pollution" to your body, says registered dietitian and author of S.A.S.S. Yourself Slim Cynthia Sass, so stick to whole foods instead. "When we eat real, whole foods, the nutrients they provide go to work, to either perform a function or become a structural part of your tissues, from your muscles and bone to skin, immune cells, etc.," she says.

Every woman has a small number of healthy yeast cells in her vagina, but when there's an overgrowth of these, it's likely that she's experiencing a yeast infection. With symptoms like unusual discharge, pain, or irritation, a yeast infection may be a big bother, but the issue is very common, relatively easy to treat, and may be preventable if you take the right measures.

Stay dry: Wearing wet bathing suits or staying in sweaty workout clothing is not a good idea, since excess moisture causes yeast (candida) to flourish. Always have a change of underwear when possible; this is especially important if you've been in a hot tub, lake, or river, since bacteria flourishes in these environments.

Don't douche: It may seem like douching would help the cause, but it's just not the case. The process flushes out the good bacteria that keep your pH in balance.

Learn about lube: All personal lubricants are not created equally. If you're prone to yeast infections, then stay away from glycerin-based choices. Yeast thrives on sugar, and since glycerin is a sugar-based liquid, you're better off choosing a different option.

Pick up probiotics: Eating yogurt with active cultures provides excellent protection from yeast infections. If you're not a fan, then take probiotic supplements instead. Going for a diet that's low in sugar will also keep the yeast beast at bay.

Clean up your diet: Candidiasis is by far the most common type of yeast infection. While it hasn't been proven that a full-blown candida cleanse diet clears up infections, many in the holistic health community believe that cutting out sugar, white flour, yeast, and cheese can drastically clear up major candida overgrowth issues. For those suffering from consistent yeast infections, cleaning up your diet might be something to consider.

Slow down: According to the US Department of Health and Human Services Office on Women's Health, even stress and lack of sleep can cause yeast infections — just another reason to slow down, take time to relax, and get at least seven hours of sleep every night.

When you're dealing with a yeast infection, don't let it go untreated or expect it to clear up on its own. As soon as you've identified your symptoms, you'll want to treat it right away. Otherwise, you could be dealing with a far more gnarly situation later.

Find out the best ways to treat a yeast infection after the break!

With more and more younger women having heart attacks, it's more important than ever to develop new rules to live by for optimal heart health. These three simple habits are easy to incorporate into any lifestyle and will help keep the heart healthy and free from disease.

Learn to love fish: One study found that younger women who didn't eat fish and other sources of omega-3s had the highest risk of developing heart conditions. Even eating fish once or twice a week is enough to reap all its healthy benefits. If you love to cook, try one of our healthy fish recipes. For anyone who doesn't like cooking seafood at home, make a point to order fish whenever out for dinner. For the vegetarians out there, don't fret: there are plenty of animal-free omega-3 sources out there like chia seeds, flaxseed oil, and edamame.

Start meditating: If it's not enough that meditation can improve your brain function and stress levels, multiple studies have shown that it can improve your heart's function, even among the younger generation. High blood pressure can affect your heart's health, and meditation has been proven to significantly lower blood pressure. Not convinced? Celebs like Katy Perry and Oprah Winfrey believe in the power of meditation!

Find an alternative to diet soda: Even with all the health warnings, the number of young women that continue to regularly drink diet soda is surprising. Besides causing weight gain, drinking diet soda may increase the risk of heart attack and stroke by 44 percent. Try seltzer with a splash of fresh juice for that carbonation fix, or a green tea in the afternoon to beat the slump.

For the average adult woman, the recommended daily allowance of iron is 18 mg per day. If you have the signs of an iron deficiency, which include fatigue, irritability, and cold hands, then you might want to start looking at your intake. Vegetarian or not, iron is one of the most vital minerals women need in their 20s and 30s. Here are the easiest ways to get it.

• Greens: Dark leafy greens like kale and spinach are excellent sources of iron, especially for those who lay off the meat. In addition to the iron they provide, both kale and spinach help regulate blood clotting, a culprit of anemia.
• Iron-rich cereals and grains: Check labels. Certain whole grains like oatmeal and fortified cereals contain extra iron to give your levels a boost. In addition, they help to fight fatigue, one of the side effects of low iron levels. These energy-packed grains will add iron and improve your symptoms at the same time.
• Red meat: Although most people avoid red meat in surplus because of its high levels of saturated fat, it can have iron-inducing effects almost immediately. Heme iron, the type of iron found in red meat, is more easily absorbed by the body than other types, which, in turn, helps make red blood cells healthy. Since teenage girls and women in their childbearing years require more iron, red meat could be a key nutrient to indulge in every now and then during this developmental time. Be smart about meat choices by looking for lean cuts and choosing grass-fed varieties, which are richer in nutrients.

See more sources of iron after the break!

When a migraine strikes, it's hard to think about anything else. Many people suffer from them, but they're still fairly enigmatic. Since there are several factors that can make you more prone to headaches, it's important to take note of what triggers the pain. While daily exercise and reaching for the right foods are helpful preemptive measures, if you need relief beyond over-the-counter pain relievers, then keep reading for a few natural ways to help the migraine pain subside.

Busy women tend to put visits to the doctor at the end of their priorities. But when in the midst of a hectic life, making time for health check-ins is vital. Hopefully you're up to date with all of your necessary vaccinations and can just focus on making sure you're on track with these appointments.

Every Five Years
Physical exam: While certain studies are calling physical exams useless, the National Institute of Health still suggests getting two physical exams in your 20s and 30s. Every doctor is different when it comes to a physical, but chances are your provider will go over your history, vital signs, and blood work and perform a variety of medical screenings.

Cholesterol: Once you're 20 years old, checking your cholesterol every five years is essential. The process is fairly straightforward; after you fast for 12 hours, you go for a blood test that measures total cholesterol, LDL "bad" cholesterol, HDL "good" cholesterol, and triglycerides. Your LDL cholesterol levels should be 100 mg/dL or less, and your HDL (good) cholesterol levels should be 60 mg/dL or above.

Every Three to Five Years
Pap smear: While yearly pap smears were the norm, according to the American College of Obstetricians and Gynecologists, most women from age 21 to 65 can wait three to five years between pap tests as long as the results are normal.

Every Three Years
Breast exam: The breast exam performed by a physician is an important preventative measure to take to lower your breast cancer risk. According to the American Cancer Society, women in their 20s and 30s should have a clinical breast exam (CBE) every three years. While the majority of women don't have to start going for annual mammograms until their 40s, the ACA also recommends early mammogram screening for women with a first-degree relative who has had breast cancer.

Every Two Years
Eye exam: The American Optometric Association recommends a comprehensive eye exam every two years. You'll take a series of vision tests to assess if you need glasses and also to check that your eyes are in good shape.

Keep reading to learn the tests your should do every year and month.

Bunions are no joke, and if you've dealt with this painful problem, then you'll absolutely agree. A bunion is a deformity of the joint at the base of the big toe; the big toe ends up pointing inward, while the joint itself juts out. While bunions can make it difficult to wear certain shoe styles, the real pain comes from walking or exercise. Our feet need this joint to function at their potential, but bunion surgery should be a last resort. If you've dealt with this painful problem, then keep reading for helpful tips to take immediately.