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National Women's Health Week is in May and is a week long health observance coordinated by the U.S. Department of Health and Human Services' Office on Women's Health (OWH). National Women's Health Week empowers women to make their health a top priority. The nationwide initiative encourages women to take simple steps for a longer, healthier, and happier life. Some important steps include:

* Getting at least 2 ½ hours of moderate physical activity, 1 hour and 15 minutes of vigorous physical activity, or a combination of both each week

* Eating a nutritious diet.

* Visiting a health care professional for regular checkups and preventive screenings.

* Avoiding risky behaviors, like smoking and not wearing a seat belt.

* Paying attention to mental health, including getting enough sleep and managing stress.

Best Cardio Workout for Women

Many women worry they won’t reap the benefits of a cardiovascular exercise program unless they work out for 60 minutes at a time. This simply isn’t the case. Even if you have just 15 minutes to work out, your body will benefit from cardiovascular exercise. One way to fit in mini bursts of cardiovascular exercise is by walking. You can walk on your lunch break to help boost your energy and clear your mind.

To gain the maximum benefits of a cardio training program, you should work to get 20-30 minutes of cardio exercise at least 3 times every week. Studies suggest that doing so will increase your body’s aerobic capacity within 12 weeks.

Daily Supplements for Women's health Women need at least 1,000 mg of calcium per day. After the teen years, women stop absorbing enough calcium naturally through food nutrition. Although the best absorbed form is Calcium Citrate, calcium still needs help reaching the bones. Because vitamin D helps your body absorb calcium, it is beneficial to take a supplement containing both.  The most commonly recommended form by health care providers is Calcium Citrate plus Vitamin D.

Breast Cancer Awareness

Breast cancer is the most common cancer in women in the United States, aside from skin cancer. According to the American Cancer Society (ACS), an estimated 192,370 new cases of invasive breast cancer are expected to be diagnosed among women in the United States this year. An estimated 40,170 women will lose their battle with breast cancer 2009 alone. Today, there are about 2.5 million breast cancer survivors living in the United States.

Types of Breast Cancer

Non-Invasive: The majority of non-invasive breast cancers are DCIS (Ductal Carcinoma in Situ). In DCIS, the cancer cells are found only in the milk duct of the breast. If DCIS is not treated, it may progress to invasive cancer.

Invasive: Invasive or infiltrating breast cancers penetrate through normal breast tissue and invade surrounding areas. They are more serious than noninvasive cancers because they can spread to other parts of the body, such as the bones, liver, lungs, and brain.

What puts women at risk?

Risk for developing breast cancer is individual. It depends on a combination of lifestyle and personal traits known as "risk factors." The following risk factors are strongly related to the disease and can alert you and your physician to the need for careful follow-up:

    - A family history of breast cancer, especially in your mother, sister(s), or daughter(s)
    - Age -- in general, the older you are, the greater your risk
    - Never having borne a child
    - Having your first child after age 30
    - First menstrual period at an early age
    - A history of benign breast disease that required biopsies
    - Other breast conditions: lobular carcinoma in situ (LCIS) or atypical hyperplasia.

What are some symptoms?

    - A new lump in the breast.
    - A lump that has changed.
    - A change in the size or shape of the breast.
    - Pain in the breast or nipple that does not go away.
    - Flaky, red, or swollen skin anywhere on the breast.
    - A nipple that is very tender or that suddenly turns inward.
    - Blood or any other type of fluid coming from the nipple that is not milk when nursing.

How can breast cancer be prevented?

•     - Stay physically active by getting regular exercise.
      - Perform regular breast self examinations
      - Maintain a healthy weight.
      - Investigate the benefits and risks of using hormone replacement therapy.
      - Limit the amount of alcohol that you drink.
      - Have your first mammogram at age of 40, then have another exam every one or two years.