Category Archives: Women’s Heart Health Wellness

Tabata Exercise Training for Women

The Tabata workout is a type of exercise that shakes up your metabolism. Tabata causes your metabolism to energize, which is meaningful (productive) if your objective is to lose body fat. Additionally, the body’s metabolism also remains energized not only during the workout, but after the workout as well. This means that your body will continue to burn fat long after the work out is complete. The following is a brief overview about Tabata interval based, metabolism boosting exercise. No gym needed. Nothing to purchase.

The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total. Wow!

How to do it: Do 20 seconds of jumping jacks, then rest 10 seconds. Immediately do 20 seconds of squats, then rest 10 seconds. 20 seconds of kettle bell swing, and rest. 20 seconds of skipping rope, and rest. And then do that whole cycle again – six more times. Note: you can do jumping jacks when your arms rise only to your shoulders. You can also pretend you are skipping rope (without using a rope). For a kettle ball, you can use a laundry detergent bottle. The 20 second burst of energy, combined with the 10 second rest is the objective. Keep in mind this is a brief workout session. Neither time or equipment provide an obstacle with a Tabata workout.

Whatever workout pattern you use, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, the body will have to work much harder to keep it up. This will cause the heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat. The Tabata workout breaks down body fat (adipocytes) with quick results.

Just one four-minute session burned the same number of calories as a 60-minute jog. Additionally, when performed four times per week for six weeks (with a single day of long-duration cardio added in), it was also more effective at improving the body’s aerobic and anaerobic capacity compared to regular moderate-intensity aerobic exercise.

TABATA TIPS
To get the most out of your Tabata workout, follow these guidelines:
• Warm up for at least 10 minutes. That’s part of the original protocol.
• Use full-body exercises that engage as many muscle groups as possible.
• Exercises using bodyweight, a weighted vest, or free weights are all acceptable.
• Go full-tilt during the 20-second bursts. Seriously, don’t slow down.
• Try hard to find your breath during the 10-second rests. Good luck.
Be prepared to sweat … a lot.

Tabata Tips Source From:  https://www.bodybuilding.com/fun/the-real-tabata-brutal-circuit-from-the-protocols-inventor.html


The metabolism energizing Tabata workout impacts insulin secretion, insulin clearance and insulin sensitivity. This subsequently improves the manner in which sugar (glucose) is utilized by cells.

CLICK HERE for refreshing, positive thoughts about Baby Boomer Women, Menopause and Weight Concerns.


Kātha Soma™ therapeutics work in harmony to support the body’s natural capacity to protect, balance and renew. Kathá Soma’s proprietary products are available to consumers and healthcare practitioner via e-commerce.

DISCLAIMER The content presented within the Kātha Soma™ website is not intended as or should be considered as medical advice. Please consult with a healthcare practitioner for individual medical recommendations. Medicinal Scents™, Intimate Scents™ and Meditative Scents™ are developed and distributed exclusively by Kātha Soma™ Consumer Healthcare. USA/2017.

Menopause, Midlife Weight Gain

Baby Boomer Women and Weight Concerns . . .
refreshing thoughts

Diminished estrogen production due to menopause can have an effect on women’s weight at midlife. Estrogen has a role in regulating the size and number of fat cells (adipocytes). After menopause, the potency of estrogen receptor (A) diminishes. This receptor was in charge of regulating the size and number of fat cells. Additionally, after menopause. insulin secretion, insulin clearance and insulin sensitivity; the manner in which sugar (glucose) is utilized by cells also changes. The diminished behavior of insulin also leads to an increase in stored body fat.

A side note: menopausal women begin to see wrinkles and loss of skin tone on the face due to reduced estrogen production. Additionally, the vulva, the moist – cushioning labia tissue of the external genitalia lose fat padding and moisture due to diminished estrogen. Keirá Feminine Ointment pictured a few sections below provides vulva – labia comfort.

Katha Soma Faith

Ok, back to menopause weight gain. Appreciating these menopausal changes provides opportunity to modify meal planning to balance with the change in glucose metabolism. This modification can be self managed, and nurtures the heart and blood vessels.

The completion of the menopausal transition (no menstrual period for one year) essentially provides inner guidance for women to nurture their arterial and heart (cardiovascular) wellness.

A healthy weight at mid-life can be achieved by replacing high glycemic foods with low glycemic foods, working with interval-based exercise (see Tabata workout info below) and by internalizing a shift in thinking about food, exercise and heart health. Food is nourishing and nurturing, exercise renews (body and brain cells), your heart and its amazing function is your friend and strength (not something to be feared).

Tabata is a type of workout that kicks up metabolism. Tabata energizes metabolism which is a key objective to prevent weight gain and/or lose excess body fat. Additionally, with a Tabata workout metabolism stays energized not only during the workout, but after the workout is completed.  CLICK HERE for a brief overview about Tabata interval based, metabolism boosting work out. No gym needed. Nothing to purchase.

Exercise improves insulin sensitivity and increases insulin stimulated glucose uptake. Exercise enhances the ability of insulin to transport sugar (glucose) to cells. It is important for sugar to go into cells to create energy, not float in the bloodstream. When sugar floats in the bloodstream, it eventually converts to fat (stored body fat). In addition to weight gain, this fat becomes troublesome (somewhat toxic) to the cells.

Physical activity also lowers the risk of type 2 diabetes in women through improved muscle insulin sensitivity – independent of body weight. Muscle is metabolically active tissue and burns more calories at rest than fat does, as such, when muscle is lost, metabolism slows. Kettle bell is helpful to build muscle.

For midlife women replacing high glycemic foods with low glycemic foods harmonizes with the change in glucose metabolism that results from diminished estrogen production. Adding soy and whey protein, nuts of any kind (including natural peanut butter), Greek yogurt (low fat, low sugar) to the diet helps curb appetite and contributes to beautiful muscle tone. Using natural stevia in place of white table sugar also helps keep glucose levels stable.  This type of dietary change also reduces the risk of heart attack, heart disease and stroke because high blood sugar, like high salt, is very troublesome to cardiovascular health. For additional overviews about nurturing heart health please read Menopause, Estrogen and Blood Pressure, and Menopause Low Estrogen, and Salt, Arteries and Blood Pressure.


Keirá™ Feminine to soothe labia/vulva skin, naturally.

Keirá™ Feminine Ointment soothes labia/vulva skin. The natural decline in estrogen production due to menopause can disrupt vulva tissue hydration and renewal, resulting in symptoms that include dryness, irritation, and/or burning sensation of the labia and vulva tissue.

Keirá Feminine a Kātha-Soma™ skin care therapeutic addresses symptoms of labia dryness and vulvar atrophy (thin fragile vulva tissue). CLICK HERE to learn more about Keirá Feminine for vulva and labia comfort.

The vulva is a woman’s external genital area. It includes two hair covered folds of skin called the labia majora, which surround two inner folds called the labia minora. The labia majora and labia minora over lap and protect the opening of the vagina and the urethra (the tube through which urine is passed) and the clitoris. Vulva skin and the vagina are have similar yet different cell structure and tissue composition.


The information presented in the Kātha-Soma™ health blog helps women replace fear of heart attack with an appreciation for and an ability to nurture cardiovascular health. Sharing health knowledge helps thousands of women cultivate heart health regardless of age, race, demographic or socio-economic status.


DISCLAIMER Kātha Soma’s™ therapeutics work in harmony to support the body’s natural capacity to protect, balance and renew. The content presented in the this website is not intended as or should be construed as medical advice. Please consult with a healthcare practitioner for individual medical recommendations. U.S.A 2017

Nurturing Women’s Heart Health

Helping women re-define health beliefs, attitudes and behaviors
so they can nurture & cherish their arteries and heart function

In general, the mind holds one thought and the body experiences that thought. For example, the body experiences a sense of cold, hot or warm. However, cold hot and warm are not experienced at the same time. The body’s sensation will be (one) cold, hot or warm. This is because the mind holds one predominant thought and the body experiences that one thought/message. Additionally, the sense of cold hot or warm is uniquely experienced or perceived by each individual.

Beliefs regarding heart health also tend to be experienced as one thought. Such beliefs tend to be either positive or negative. During the past decade, the media messaging regarding women’s health heart has been stress invoking and negative. This stressful messaging is often internalized and conjures a sense of vulnerability. Women then feel disconnected or uneasy with their heart health because a belief has been negatively structured . . . and this belief conflicts with the natural harmony of the body. (to nourish and renew)

As a result women at midlife tend to experience anxiety, and worry regarding blood pressure, cholesterol, diabetes, heart attack, stroke, and such. Essentially, because the mind holds the one thought, in this case negative energy; women then avoid or neglect their heart health.

The articles among this website help women replace misperceptions about blood pressure, cholesterol, diabetes and worry about heart attack /stroke with an ability to nurture their cardio-vascular health. You may like to read Menopause, Estrogen and Blood Pressure,  and Salt, Arteries and Blood Pressure and Calming Thoughts About Women & Blood Pressure.

every thought contains a seed.

every thought contains a seed.

The term cardio-vascular refers to the blood vessels (arteries, capillaries, veins) and heart function. Arteries are much like the roots/stems on a beautiful rosebush; the heart would be the joyful rose. The arteries provide nourishment (food & oxygen) to the heart.

Following this thought, if the arteries (roots/stems of the rosebush) become weak, damaged or blocked the heart will not function well (the rose will not be vibrant). So the key to cultivating a beautiful rose (a healthy heart) is to maintain the function of the roots (arteries). It is also comforting to keep in mind that even if the roots are a little damaged, with attention and nurturing the roots will renew.

Addressing (not avoiding) cholesterol, blood pressure and blood sugar at midlife will significantly help to prevent heart attack and stroke . . . and even heart failure during the later years. Much like a gardener cultivates the garden in early spring by tending to the roots of the plants, and by clearing, loosing & nourishing the soil . . . midlife women can cultivate the health of their arteries.

It is said that every thought contains a seed. For women a meaningful step towards achieving well-being during their empty nest years is to let go of mis-perceptions regarding cardio-vascular health and replace out dated beliefs with attentiveness, positive energy (knowledge) and healthy behavior (self care).

Enhancing health knowledge instills confidence and capability.

Kindly, keep in mind cultivating heart health much like cultivating a garden is not effortless; one needs to actively participate. Reviewing the information is a healthy start to participating in cardiovascular wellness.

Soma-Sensual™

Soma-Sensual™

Soma-Sensual™ is a nutrient enriched replenishing skin butter to soften & smooth bikini area skin, the buttocks and gluteal crease (the semi curve where the back of the thigh meets cheek). CLICK HERE to learn more about Soma-Sensual™ . . . sensuality has no age limit.

 

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DISCLAIMER The content presented in this website is not intended as or should be construed as medical advice. Please consult with a healthcare practitioner for individual medical recommendations. Katha-Soma Consumer Healthcare 2015-2016.

 

Menopause Low Estrogen

participate in well-being

participate in well-being

Estrogen nurtures non reproductive tissue such as bone, skin, the brain, blood vessels and heart function. Before, menopause estrogen positively affected cholesterol metabolism and distribution by increasing plasma levels of high density lipoproteins (HDL cholesterol) and inhibiting low density lipoproteins (LDL cholesterol) from free radical damage.

Before menopause, estrogen also has a protective effect on blood vessels and helped regulate vascular endothelial activity, vascular smooth muscle cells and blood pressure. During the menopausal transition, the potent effect of declining estrogen in arteries is evident via hot flashes. A hot flash occurs when blood vessels close to the skin expand allowing for increased blood flow which generates a sensation of heat. Perspiration then occurs to cool the skin.

However, the menopausal transition results in significantly diminished estrogen production. Externally, the effects of diminished estrogen are visible as wrinkles, less skin elasticity, dry skin, thinning hair and at times weight gain. Thirty percent of skin collagen is lost within the first five years after menopause. Lost of collagen can also contribute to weaken blood vessels.

Internally, bone density, brain processes, cholesterol and blood sugar metabolism, vascular and cardiac cells also experience changes in function due to diminished estrogen. After the menopause transition, sympathetic adrenergic (go fast) tone tends to increase and parasympathetic (relax) tone decreases. Body and mind centering activities (calm abiding) help to increase parasympathetic (vagal) tone and blunt adrenergic over stimulation.

The content within this Katha-Soma health blog provides guidance for women to maintain healthy cholesterol, blood sugar and blood pressure. Reviewing the information provides is a healthy start for women to participate in cardiovascular wellness.

Maintaining well-being is not effortless one needs to participate in nurturing activities.
The arteries and heart will respond in kind.

Keirá™ Feminine to soothe labia/vulva skin, naturally.

 

 

Keirá Feminine Ointment for vulva – labia comfort. The natural decline in estrogen production due to menopause can disrupt vulva tissue hydration and renewal, resulting in symptoms that include dryness, irritation, and/or burning sensation of the labia and vulva. Keirá Feminine Ointment, a Kathá Soma skin care therapeutic addresses symptoms of labia dryness and vulva atrophy (thin fragile vulva tissue). CLICK HERE to learn more about Keirá Feminine.

 


Omega 3 fatty acids help modulate sympathetic and parasympathetic tone.
Intake of oily fish such as albacore tuna and salmon (omega 3, EPA & DHA)
have significant beneficial effects on parameters influencing
heart rate variability (the variation in the interval between heart beats),
an increase in vagal tone, modulation of adrenergic mediated baroreceptor activity
and improved sinoatrial node function.
Source: Dietary fish and Omega 3 fatty acid consumption and Heart Rate Variability in US Adults.  Circulation, Vol. 117, March 4, 2008, pp 1130-37


Kātha Soma’s™ therapeutics work in harmony to support the body’s natural capacity to protect, balance and renew.

DISCLAIMER The content presented in this website is not intended as or should be construed as medical advice. Please consult with a healthcare practitioner for individual medical recommendations. 2017

Salt, Arteries and Blood Pressure

ruga rosa beach

The term cardio-vascular refers to the blood vessels (arteries, capillaries, veins) and heart function. Arteries are much like the roots/stems on a beautiful rosebush; the heart would be the joyful rose.  The arteries provide nourishment (food & oxygen) to the heart.

Stiff arteries tend to develop little tears, and scratches stimulating a cascade of inflammatory cellular activity to patch the damaged tissue. This cellular type patching changes the structure and stiffens the middle layer of the artery and contributes to plaque buildup on the inner layer of the artery. This cellular buildup contributes to stiffer arteries and higher blood pressure. Stiff arteries do not pause (or pulse) which requires more work, more non-stop work from the heart. The efficiency of the heart as a pump then eventually wears out leading to heart failure in advanced years.

High sodium intake also increase blood volume; the heart then has to work harder to push/pump thicker blood. For example, it is easier to blow thin cranberry juice through a straw than thick ketchup. When the heart is consistently working in overdrive to pump thick blood to body tissues/organs the efficiency of the heart as a pump wears out; leading to heart failure in advanced years.

Just a brief, more in depth explanation of how high sodium lessens arterial function and changes artery structure. Besides altering blood pressure, salt exposure triggers structural and functional pressure independent changes in the vascular wall. These pressure independent changes are caused by abnormal endothelial function (protective cells that line the artery), increased smooth muscle tone, intimal medial thickening, and increased collagen, fibronectin, hyaluronic acid and collagen cross-link formation. Wow, there is a lot of activity going on in the artery.

The cells of the body renew constantly. The health of the arteries can also be renewed and nurtured. Beginning a low salt, potassium rich diet today, nurtures and comforts arterial health (blood pressure) today. Low salt meal planning, with more homemade food, less pre-made or store prepared food is also very economical. Blending omega 3 foods, such as walnuts, albacore tuna, and salmon with lots of colorful, vibrant, Ph balancing vegetables like peppers zucchini and red beets brings beauty, creativity and tranquility into the kitchen.

Maintaining healthy blood pressure can be achieved through a variety of options that include dietary modification, hushing sympathetic stimulation, dietary & herbal supplements, prescription medications and exercise.

A low salt, high potassium diet, soy isoflavones (a cup of soy milk after Tai Chi) and stress management activities that hush sympathetic over activity will work in synergy to nurture and relax the arteries.

Soma-Sensual™

Soma-Sensual™ is a nutrient enriched replenishing body butter for women to soften & smooth bikini area skin: the buttocks, the gluteal crease (the semi curve where the back of the thigh meets cheek), the upper inner thigh, hips, breast curves and shoulders. CLICK HERE to learn more about Soma-Sensual™ . . . because sensuality has no age limit.


Kātha Soma™ therapeutics work in harmony to support the body’s natural capacity to protect, balance and renew. DISCLAIMER The content presented in this website is not intended as or should be construed as medical advice. Please consult with a healthcare practitioner for individual medical recommendations. 2017

Menopause, Estrogen and Blood Pressure

When cultivating women’s arterial and heart health it is helpful to appreciate that estrogen has a regulatory role on blood pressure. Women over age 50, experience a natural, yet significant decline in estrogen due to menopause. This diminished estrogen contributes to the incidence of high blood pressure in many postmenopausal women.

More specifically, estrogen helps regulate blood pressure through three mechanisms:
1) sympathetic nervous system activity
2) L-type calcium channels
3) angiotensin/renin activity

Vascular smooth muscle cells are located in the middle layer of the artery. Estrogen generates a calcium balancing effect on vascular smooth muscle cells and cardiac fibers. In the artery, the movement of calcium ions across the cell membrane causes squeezing and tightening. Prior to menopause, estrogen had balanced the entry of calcium into these cells, contributing to relaxed arteries. Prescription blood pressure medications that help regulate or block L-type calcium channels are called Calcium Channel Blockers.

Estrogen also modifies sympathetic nervous system activity. For many women diminished estrogen production due to menopause contributes to enhanced sympathetic (excited) nervous system activity and parasympathetic (relaxed) nervous system withdrawal. Sympathetic stimulation tightens arteries. Tight, narrow arteries contribute to high blood pressure and cause the heart to work harder. For example, you have to blow harder through a narrow straw to push liquid out. Yoga, mediation, and Tai Chi help quite and calm sympathetic over-stimulation. These peaceful practices send signals, like little whispers, to your arteries to stay relaxed.

Estrogen also regulates another blood pressure mechanism involving renin, angiotensin and aldosterone. After menopause, for many women this part of the blood pressure regulating system become off balance. Specifically, angiotensin II activity brews which causes increased systemic vascular resistance and arterial pressure, increased sodium and fluid retention and increased sympathetic nervous system stimulation: adrenergic activity. Prescription blood pressure medications that regulate angiotensin mechanisms are called ACE inhibitors and ARB blockers.

Soy isoflavones behave similar to estrogen and help keep arteries soft and relaxed. Soy isoflavones are available in soy milk, soy flour, tofu, and soy nuts. Red clover (sprouts) and chick peas also provide isoflavones. It is healthy to select isoflavone foods that are organic or non genetically modified. Pacific Foods a west coast USA natural food manufacturer offers Ultra Soy Vanilla (organic). This is an excellent high calcium, magnesium, potassium organic soy milk. A thoughtful gift idea for you are a loved one!


Keirá™ Feminine to soothe labia/vulva skin, naturally.

Keirá Feminine Ointment for vulva – labia comfort. The natural decline in estrogen production due to menopause, medical conditions and medications can disrupt vulva tissue hydration and renewal, resulting in symptoms that include dryness, irritation, and/or burning sensation of the labia and vulva tissues. Keirá Feminine Ointment, a Kātha Soma™ skin care therapeutic addresses symptoms of labia dryness and vulva atrophy (thin fragile vulva tissue). CLICK HERE to learn more about Keirá Feminine.


Kātha Soma™ therapeutics work in harmony to support the body’s natural capacity to protect, balance and renew. DISCLAIMER The content presented within the Kātha Soma™ website is not intended as or should be construed as medical advice. Please consult with a healthcare practitioner for individual medical recommendations. Kātha Soma™ Consumer Health USA/2017

Calming Thoughts About Women & Blood Pressure

This is a good day, because reading this information helps move thoughts beyond awareness of heart disease & worry about heart attack (stressful energy) to the positive energy of cultivating heart health.

pink roseThe term cardio-vascular refers to the blood vessels (arteries, capillaries, veins) and heart function. Arteries are much like the roots/stems on a beautiful rosebush; the heart would be the joyful rose.  The arteries provide nourishment (food & oxygen) to the heart.

Please take comfort in learning that a low salt (sodium), high potassium diet intensely reduces a woman’s risk of heart attack, stroke and heart disease. Arteries tend to tighten under the influence of sodium. High sodium also causes blood to thicken. As such, dietary salt significantly impacts the cause and progression of high blood pressure. In addition, around mid life people tend to become more salt sensitive. The body (cells) find high sodium intake to be overwhelming and troublesome.

Potassium has a favorable impact on blood pressure. A key concept for healthy blood pressure is low sodium and high potassium. In general beans, vegetables, prunes, orange juice, Greek yogurt and oat bran provide high potassium. To help prevent or slow the progression of high blood pressure it is important to read food labels for sodium content. Prepared boxed and frozen foods, and foods like canned soups also tend to have very, very high sodium content.

High sodium intake also increase blood volume; the heart then has to work harder to push/pump thicker blood. For example, it is easier to blow thin cranberry juice through a straw than thick ketchup. When the heart is consistently working in overdrive to pump thick blood to body tissues/organs the efficiency of the heart as a pump wears out; leading to heart failure in advanced years.

Kathá Soma skin therapeutics are for people with vulnerable and troubled skin. Our naturally derived, nutrient enriched skin care formulas penetrate the top (epidermis) and middle (dermis) skin layers to protect and renew skin.

Katha Tibet logoDISCLAIMER The content presented within the Kathá Soma website is not intended as or should be construed as medical advice. Please consult with a healthcare practitioner for individual medical recommendations. Kathá Soma Consumer Health USA/2015