Women's Health Archive

Dietary changes, medications, and a lack of exercise often contribute to constipation in older women. Getting plenty of fiber and drinking four to six glasses of fluid each day are the best ways to prevent-and treat-constipation.

Keeping the gut microbiome diverse is good for health and may even be tied to healthier aging. To maintain such diversity, it helps to eat a healthy diet that includes lots of fiber, which gut microbes eat. Also, exercise may be helpful to the gut microbiome, since exercise may change the rate at which material moves through the intestines. Other ways to promote a healthy gut microbiome including getting a dog, which exposes us to more microbes; quitting smoking, which relieves stress on gut microbes; and maybe eating more probiotic-rich foods, which may boost beneficial bacteria in the gut.

Pain when sitting can be caused by a number of common problems, including problems with the discs that cushion the vertebrae in the back. Lying down can help the pain temporarily, but the goal should be to get up and move as soon as possible. People should see a doctor if your pain is extremely severe, if it comes back after getting better, or if it occurred after an injury.

Some types of cheese, including Swiss and Gouda, are a good source of probiotics, but eat cheese in moderation.

Most people typically get around 3,000 to 4,000 steps per day doing things such as household chores, going to the mailbox, or grocery shopping. But people who walk 8,000 steps per day (about 4 miles in total) may live longer than those who walk just 4,000 steps per day—and walking speed doesn't seem to matter. People who walk 12,000 steps per day may live even longer than those who take 8,000 steps. But the added benefit was small, and walking even more may not make a difference.

People who sit for long, uninterrupted periods of time may increase their risk of cardiovascular disease, even if they get the recommended 30 minutes of daily exercise. Sedentary behavior appears to make people more prone to developing insulin resistance and inflammation, which are key players in the buildup of fatty plaque inside arteries. Experts say people should add short bursts of movement to their daily routine to break up long periods of sitting.

Pumpkin seeds are one of the best natural sources of magnesium, a mineral that's important for keeping blood pressure in check. They're also a good source of several other minerals, unsaturated fats, and fiber.

Lunges, which strengthen the entire lower body, are a good example of a functional exercise. These exercises mimic everyday actions (such as picking something up off the floor), thereby improving physical functioning throughout the day.