Menstruation and general health are intricately connected, and the patterns of a woman’s period can provide us with important information about their well-being. From the duration of the menstrual cycle, to its intensity and blood color, we can usually understand if our bodies are healthy or if something is off and requires further investigation. Though the absence or presence of periods is what usually alerts us to possible problems, the menstrual blood color can be an indicator of possible problems, as health conditions and hormonal changes affect the color and texture of period blood.
Different Colors of Menstrual Blood:
Bright Red
- We usually associate red blood with a normal period flow, and most of the times this is the case. Menstrual blood that is red is fresh blood, and at the start of the period it is this color; for some it remains red, while for others it turns brown in the later days of their period. However, bright red blood in between periods or when you do not expect it might indicate the presence of an STI or be cause for concern for other health issues associated with your uterine lining or cervix. Particular attention should be paid if that is combined with a heavy flow and longer periods, abnormal weight loss and pain in the lower back.
Dark Red or Brown
- Darker blood is not an immediate cause for concern, as many myths will have us believe. In reality, it is oxidized blood—or old blood—that has been in the uterus longer. It may appear at the beginning of a period as a remnant of the previous cycle, or at the end of a period as blood that had time to oxidize. The older the blood that is being discharged, the darker it will be: even if it appears closer to black, there is no cause for concern. If you are, however, experiencing abnormal symptoms on your own body, consult your doctor.
Black
- Like dark red or brown, black blood is old blood that has remained in the uterus a long time and has oxidized. As discussed above, it is no cause for concern as the sole symptom, though sometimes it may be a sign of a blockage inside the vagina. If that is the case, other symptoms of a blockage may include itching or swelling in the vaginal area, difficulty urinating, fever and foul-smelling discharge.
Remember that it is normal for your period blood to change colors in the duration of your period, as it does not always start from fresh blood. There may be old blood and uterine lining that needs to be shed, and that also usually results in blood clots or other discharge. If you suspect that the color of your period blood may be indicating a health issue for you, or you are experiencing concerning health symptoms during your period, always consult your healthcare provider or a health expert.
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Women deciding to give birth at an older age is nothing new, and the average maternal age in the last decade has risen from 21 to 26. Becoming a mother for the first time comes even later in life for women with a college degree and a career, as reported by the New York Times. In general, women in their 30s, or even 40s, who decide to become pregnant are faced with a number of myths regarding pregnancy and maternity. Myths based on health reasons thrive, as do myths around social standing and becoming a parent later in life.
Myth of Infertility
Though it is true that fertility declines after the age of 35, that does not make it impossible for women to conceive after that age, nor does it mean that every woman who becomes pregnant after 35 has used IVF. The difficulties may be more, but they can be addressed with preventive fertility care, a healthy lifestyle, and prenatal planning with the support of your doctor. Keep in mind that issues leading to infertility are not always age-related, such as endometriosis. Therefore, there is no need to jump to conclusions about pregnancy over 35 as the challenges may have nothing to do with a woman’s age, and we can never know the capabilities of each body.
Myth of Putting the Child at Risk
Similar to the issue of infertility, the rumor that children born to mothers over 35 may be autistic or be diagnosed with Down Syndrome is alive and well. However, there is no evidence that directly links the mother’s age to such issues; there may be a higher risk of carrying a healthy pregnancy to term, or a risk of augmented complications, but only 1% of the cases of children born with autism since the 1990s has been due to maternal age. As with any maternal age, the mother’s overall health, diet and well-being has more of an impact on the baby’s health and on her pregnancy than her age per se.
Myth of Selfishness
Many women who decide to prioritize their education and career over starting a family fresh out of college, or even fresh out of high school, are criticized as being selfish. Another perspective on this issue, however, shows us that women who have kids early on face major difficulties in the workplace—from lack of childcare to limited opportunities to advance—and as a result have more trouble supporting their families. On the other hand, women who start their families having established a career earn about double the income than younger mothers and the opportunity to better support their kids.
Myth of Not Being Around
In addition to all of the above, women who give birth at a later age face the criticism that they will either be too old when their child reaches important milestones in their life or that they will not be around at all. Motherhood seems to provide such vitality to women that in the Journal of Health and Social Behavior in March 2005 it was reported that women who become mothers in their 40s are four times as likely to live to be 100! Additionally, we should remember that there are really no guarantees of “being around” at any particular age, as not everything always depends on natural causes.
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The vast amount of online resources on healthy eating and living can be overwhelming. On average, women need between 1,600 and 2,400 calories per day. However, there is so much more involved than simply targeting a number. Healthy eating involves some basic principles for food selection.
- Whole foods: Choose whole ingredients over pre-made food, as processed foods contain added sugars. This means, opt for proteins, fruits, and veggies that are in their natural state. For example choose an apple over applesauce or apple juice. Consider adding honey and nuts to plain oatmeal instead of pre-packaged honey nut oatmeal. Remember, every choice adds up.
- Lean protein: Chicken, turkey, fish, eggs, beans, and tofu are great sources of protein with low calories. Avoid fattier meats such beef and bacon.
- Whole grains: Whenever possible choose brown rice over white rice and wheat bread over white bread. While white bread and rice may taste smoother, they lost many nutrients during the refining process.
In theory, this all sounds super easy. Of course, everyone knows chicken is healthier than beef, and we should all eat our veggies! However, so many people rely on packaged foods for convenience. Many women have families to also think about, so fast and convenient is important. Thus, we’ve put together a roundup of the best online resources to help you get started.
Meal prep: While it may sound like a ton of work, meal prepping doesn’t need to be an all-day affair. Check out 25 Healthy Meal Preps and Skinnytaste for numerous recipes to get started on meal prepping. Remember, even meal prepping just one meal per day (yogurt parfaits or overnight oats for breakfast, or hearty soup for lunch) will save you time and calories.
Time-saving dinners: Yes, it’s so very tempting to pick up Panera, Chipotle, or even Buffalo’s favorite, Mighty Taco, on your way home. It’s quick and your entire family will eat it. Eating out once a week isn’t too bad, but anymore than once and the calories will add up. Consider quick and healthy weeknight meals by opting for pre-cut proteins such as ground turkey and chicken breast tenderloins. Additionally, Buffalo-area grocery stores, such as Wegman’s and Dash’s, offer many options for pre-cut fruit and veggies. For fast dinner ideas, check out Cooking Light, Taste of Home, and Olive.
Helpful Apps: Even with making some changes in your diet with a focus on whole foods, lean protein, and whole grains, it may still be hard to find your ideal body weight. There are so many online resources and phone apps, but our favorites are MyFitnessPal and iTrackbites (similar to the Weight Watchers concept). Both are free (though you can update for a reasonable fee for a premium) and are easy to use. In addition, you can download the app to have quick access to log food on your phone.
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There are different schools of thought on how often you should visit your OBGYN, and though one side recommends that you pay your doctor a visit once a year, the other side suggests that such frequency may not be necessary. The common ground, however, is that the frequency of OBGYN visits should depend on your overall health, as well as your personal history with gynecological health matters. It also varies among women, as every woman has different needs, and of course depends on age as well.
Age
Here are some recommendations based on age that may help you determine how often you should see your OBGYN, and for what services:
- Younger than 21: Start building a relationship with your OBGYN to feel comfortable asking them any questions.
- 21-29: You should receive a General Women’s Wellness Exam that includes a Pap smear and a pelvic exam once a year.
- 30-65: It is suggested to have a pelvic exam every year, and a Pap smear every other year unless otherwise suggested by your doctor. You should also have an HPV test done at least every 5 years.
- 65 and older: As long as you have had no history of precancerous cells or cervical cancer, you do not need to have Pap smears done. If you have undergone hysterectomy you also do not need a Pap test unless you have had a reproductive cancer in the past.
Other Factors
Though a Pap smear or a pelvic exam may not be necessary every year, keep in mind that the frequency of your OBGYN visits depends on other health factors as well. For example, if you are noticing that your gynecological health is out of the ordinary—such as excessive bleeding, or too little bleeding, abnormal pain, vaginal pain or discomfort, changes in menstrual cycle—you should consult your doctor and schedule a visit even if you are not due for one.
You should also reconsider the frequency of your visits to your OBGYN if it is suggested by your primary physician, if your overall health needs attention, and depending on how sexually active you are. If you are not having a Pap smear and have no other worrisome symptoms, some schools of though suggest that having a pelvic exam done may not be necessary. However, you should remember that a pelvic exam, along with other tests, can detect ovarian cancer early and provides a screening for sexually transmitted infections.
Preventive Reasons
In addition to the age factor and other reasons you may, or may not, need to visit your OBGYN you should be aware of the following, which are preventive services:
- Anemia screening
- Contraception and prenatal care
- STIs and HIV screening
- Diabetes Screening
- UTI screening
- Breast Cancer genetic test and mammography
- Osteoporosis screening
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If you have heard the word “circumcision,” you would most probably know it is done in the newborn period of a boy’s life. It is not unlikely that older boys or adult men undergo this procedure for personal, cultural, or medical reasons. Circumcisions are undoubtedly a controversial issue and, in the majority of the Western World, the decision rests with the parents of the newborn boy. Most commonly, it is a procedure performed in the United States, Canada, the Middle East, Australia, and Africa. It is less common in Asia, Europe, and South America. Parents may choose to circumcise their son for a number of reasons, such as religious beliefs, hygienic concerns, or the belief that it benefits the boy’s health at all stages of his life.
Before making this decision, it is important to know some facts about circumcision and be aware of both the advantages and the potential risks. Overall, it seems that the advantages of male baby circumcision outweigh the negative effects—as the American Academy of Pediatrics Supports. Though it is an ancient religious procedure, it has been thoroughly researched and studied by medical professionals across the globe.
What is it?
Circumcisions are a surgical procedure that refers to the removal of the skin that covers the tip of the penis (also known as foreskin).
What are the advantages?
Some of the health benefits of circumcision include:
- Easier hygiene: the removal of the foreskin makes it easier to wash the penis. Although it enhances good genital hygiene, boys should be taught how to properly clean themselves regardless.
- Decreased risk of urinary tract infections: though the risk of UTIs in males is generally low, UTIs are more common in uncircumcised males.
- Decreased risk of contracting HIV and other sexual transmitted infections. Remember circumcision is not a preventative for STIs, but it does lower the risks of one.
- Prevention of penile problems: the foreskin on an uncircumcised penis can be difficult or impossible to retract, also referred to as phimosis. This can lead to inflammation of the head of the penis, something that circumcision helps prevent against.
- Lower risk of penile cancer: although this is a rare type of cancer, it is less common among circumcised men. In addition, the risks of cervical cancer are lower among the female partners of circumcised men.
What are some risks?
Serious complications associated with circumcision are extremely low, around 0.2%, and mostly associated with circumcisions occurring outside a hospital. Minor complications are about 3%. All risks are minimal when the procedure is carried out by a trained medical professional in a sterile setting.
Some rare complications may include:
- Bleeding at the time of the procedure
- Infection
- Pain
- Deformity to the penis, usually appearing at a later age
Remember you are not medically or legally required to circumcise your baby. If you choose to do it, consult with your doctor and make sure you are comfortable in your decision, as well as
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With the increased consumption of processed foods, we lose many of the nutrients necessary for our overall health. A large number of women turn to dietary supplements and multivitamins to make up for what they are not getting via their diet. The effort required for a healthy and balanced diet is sometimes too much to be accommodated through the rapid tempo of daily life, so even though women could get a lot of the necessary nutrients through food this is not always realistic. Vitamins, multivitamins and mineral supplements, are especially helpful for the following categories:
- Women who are or may become pregnant: to lower the risk of birth defects, pregnant women should have a daily intake of at least 400 micrograms of folic acid.
- Postmenopausal women: due to hormonal changes after menopause, women tend to lose bone density at a faster rate—especially when compared to men. Calcium and vitamin D are optimal to prevent osteoporosis, and they are not adequately provided through nutrition. A supplement that includes those, along with B-12 and weight exercises will help prevent osteoporosis and any associated health problems.
- Vegetarians: the consumption of plant products and vegetables may mean that women who follow a vegetarian diet are more in need of vitamins generally found in animal products. Most commonly, vitamins B-12 and B-2, as well as vitamin D lack in vegetarian, and especially vegan, diets.
Though it is easy to turn to dietary supplements and minerals to make up for the low levels of these vitamins in food, it is not impossible to make dietary choices that provide you with the necessary nutrients. These are some of the foods that contain important vitamins and minerals for your health, though you should always listen to your body and consult your health care provider if you make major dietary changes or are experiencing health challenges:
- Vitamin B9 (folic acid): spinach and other dark green leafy vegetables, oranges, pure orange juice, nuts, beans, chicken, lean beef, whole grains, and cereals with added folic acid
- Vitamin B-12: low-fat or fat-free milk, eggs, liver, poultry, clams, sardines, flounder, herring, blue cheese, and nutritional yeast. It may also be found in food that have B-12 added, such as cereal, fortified soy beverages, and veggie burgers.
- Vitamin D: tuna, salmon, and fortified foods
- Calcium: low-fat or fat-free yogurt, cheese, and milk. Dark green leafy vegetables and canned salmon make good sources of calcium as well. It’s found in calcium-added foods such as select soy beverages, 100% orange juice, tofu, and cereals.
- Iron: lean red meats and chicken, seafood, cereals/breads with added iron, oysters, beans, dark chocolate, liver, spinach, tofu, and canned tomatoes.
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Parents are facing an incredibly difficult set of circumstances as they prepare to send kids back to school. Based on the district, re-opening plans vary widely. While private schools in the WNY area will offer full five-day, in-person instruction, most public school districts have opted for a hybrid format where families can choose between completely virtual or sending kids in two days each week.
With so many uncertainties (and frequent changes from districts and schools), it’s challenging for parents to make and feel confident in their decisions. However, whether you send your kids back to school for full-time, part-time, or virtual e-learning, here are some overall tips to help with a smoother transition.
Stick to a schedule:
Consistency is key for kids to succeed, especially with a mix of in-person and e-learning. This means, even though it’s tough to motivate yourself or your kids, it’s best to get up at the same time every day Monday through Friday. If kids need to be up at 7 a.m. for in-person learning, they should also get up and ready for e-learning at the same time. The daily schedule will help your kids stay on track when working from home as well. Scheduling breaks for exercise and mindfulness are strongly encouraged to keep mental health boosted.
Prioritize mental health and well-being:
Do your best to focus on both you and your children’s mental health. Go easy on yourself and your kids by allowing for more leeway with work. Parents should cut themselves a break, as it’s incredibly hard to manage your own work and also assist your kids with partial or full e-learning. Additionally, many kids are having a hard time adjusting and may not be as engaged or interested as they normally would be. Practice patience and understanding by prioritizing flexibility. Ideas to boost mental health include dedicating time for mindfulness and exercise, being open to seek therapy if you or your kids are having an especially rough time, and focusing on the positive aspect of your lives.
Limit online device usage:
While the internet is a game changer to make it possible for kids to learn remotely, remember the old saying about “too much of a good thing.” Try your best to limit screen time when not in virtual classes. While games, texting, and TikTok seem like a great way to reward your kids for staying on track, do your best to integrate other positive influences. Parents are busier than ever trying to work and monitor their kids’ studies, but it’s important to dedicate time for fun (non-screen activities).
Plan for family time:
In a world where most parents are exhausted by the end of the day, it’s hard to find motivation for family activities. However, with less parties and playdates to attend because of the pandemic, make an effort to plan more family only activities. Ideas include swimming, hiking, dog walking, swing-set playing, and riding bikes. Also look for fall ideas like planting and growing pumpkins.
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In the new reality, you have probably been spending more time working from home—maybe even pulling longer work hours. Whether you work from home or a shared office, you should keep in mind the following ergonomic workspace tips and tools to help you achieve good body posture.
Body Awareness
- Be conscious of what your body is telling you. It doesn’t matter if you’re working from a desk, on the dining table, or propped up in bed: the basic rule is that your body should not feel discomfort.
- Check on your posture every 15 minutes, as this is the time window in which we start slouching into postures more hurtful to our spine and arms.
- Move around, preferably by getting up and walking around, every 30 to 40 minutes. Even if you are in a comfortable position, you should not keep the same posture for more than an hour. During these breaks, stretch a little to relieve your muscles and avoid tensing up.
- When you are looking down on your laptop screen, avoid tilting your head. Instead, look down with your eyes or prop your screen up to eye level.
- If you need to be on the phone while working, start using a headset. Avoid holding up the phone between your ear and shoulder, use the speaker whenever possible, and remember to hold your phone with your dominant hand.
Tools and Devices
- Though a laptop stand is ideal, if you cannot have one to bring your screen up to eye level, use a pile of books or a wooden crate—they can be just as good!
- You may spend hours holding a mouse or using a laptop touch pad, which can put tension on the palm of your hand, your fingers, and even your arm. Try using a mouse that fits comfortably under your hand and is fast to respond.
- Though wireless keyboards are more convenient, you may want to consider one that can do both. This would give you the flexibility to change posture, move further away from your screen, or hold the keyboard a different way. If you are working exclusively on a desk, think of adding padding to the front end of your keyboard to relieve pressure on your wrists.
Standing Desks
- Studies suggest that use of a standing desk creates an ergonomic workplace that reduces the risk of shoulder and back pain, as well as obesity, diabetes, and cardiovascular disease. If you are considering a standing desk, your budget is better off with some DIY ideas, such as the IKEA option.
- It is optimal for standing desks to be height adjustable, so purchasing an inexpensive IKEA side table to prop up on your regular desk would bring the screen up to eye level. Additionally, a shelving unit can act as a keyboard stand that will be right at your fingertips! To learn more, check out this articleon how to build an IKEA standup desk for $22.
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The first thing that anyone will tell you is that smoking while pregnant is not good for the health of you or your baby. More specifically, it can cause an early delivery or a baby to be born too small. It can also cause certain birth defects, or even stillbirth. You should also remember that second-hand smoking or being exposed to tobacco smoke while pregnant can also cause serious issues. Though quitting before your pregnancy is ideal, early on during your term is the next best. Whatever the case may be, it is never too late during your pregnancy to quit smoking.
Studies show that about 10% of women smoke while pregnant, though this does not justify it. The percentage is higher among women who have been diagnosed with psychiatric problems. Since smoking is an addiction, it is likely that many women cease for the duration of their pregnancy but revert to it after their baby is born. With post-partum depression lurking, mothers who were smokers are more likely to go back to smoking even if they are still breastfeeding.
Birth Defects
Babies born to mothers who smoked during their pregnancy are more likely to have an orofacial cleft, which is a defect of the mouth and lip. A cleft lip can happen between the 4th and 7th week of pregnancy, if the tissue that forms the facial structures of the baby does not join completely at the lip, and possibly palate, before birth.
Babies who are exposed to other people’s tobacco are more likely to develop ear and lung infections, such as bronchitis and pneumonia. Second-hand smoking in this manner can also trigger asthma attacks, and it increases the risk of Sudden Infant Death Syndrome.
Nicotine Products
In their effort to quit smoking, many people will turn to e-cigarettes or other nicotine products. However, none of these options are safe to use during pregnancy as nicotine can damage a developing baby’s brain and lungs. On top of the danger nicotine poses, some of the flavorings used in e-cigarettes are also harmful to a developing baby.
Smoking and Breastfeeding
Though many women will pause smoking for the duration of their pregnancy, it is likely that they relapse after their baby is born. Nicotine and other chemicals are transferred into the breast milk at high levels, and you may be surprised to know that the amount of nicotine that accumulates in the breast milk and transfers to the baby is double that of the amount transferred through the placenta.
Women who smoke are more likely to have a lower milk supply, and to wean their babies faster than women who do not smoke during breastfeeding.
If you are considering a pregnancy, and are struggling with quitting smoking seek advice from your healthcare provider or doctor, and develop a quitting plan as early as possible to protect your health and the health of your baby.
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More and more people are working from home right now, as some office jobs are even moving employees to permanent remote positions. While you may not realize it, you move around less when you work from home, decreasing your daily number of steps. The walk from the car, through the office, around your desk, to the work shared kitchen, etc. all add to your daily steps. This means, you need to get more accustomed to finding ways to increase your step count and daily exercising activity, which could mean finding time to exercise two or more times per day.
Adults should reach 150 minutes of moderate activity each week, which breaks down to 30 minutes five days a week. However, with daily steps down for those who are working from home, it may be beneficial to consider ways to increase your activity throughout the day.
As little as 15 minutes of cardiovascular exercise increases brain connectivity and efficiency. This means, if you are working from home, you can boost your overall efficiency of work after a short walk! Sitting at a computer all day is not healthy (for your body, brain, or eyes) for prolonged periods. Setting a goal for a short 15-minute walk twice daily is an ideal way to give your mind and body a break, while also boosting your mood through the endorphins that are produced by exercise.
Are your kids home for summer or doing e-learning right now? If so, include them in your twice daily exercise breaks. Shorts exercise sessions have all the same benefits for children, giving their mind, body, and eyes a break from sitting and looking a screen. One good way of keeping track is to link the family’s phone calendar and set reminders. This way, twice a day, your phone will alert every when it’s time to meet by the front door to go!
While walking is the easiest way to get moving, you don’t need to stop there. Mix up the routine with other types of exercising. Cycling, yoga, stretching, and weight training are all ways to get the family involved with little space or set up. Many families already have bikes, so planning 15-minute neighborhood rides, while the weather is nice, is ideal. Additionally, consider ordering some free weights and gym mats to set up a small workout area in an under-used living room, garage, or basement.
Whether or not you have done yoga before, it is a great way to give the thinking mind a break. Yoga revolves around focusing on deep breathing, while performing stretches. Because your brain focuses on your breath, it truly gives the thinking/worrying/work-focusing parts of your mind a break. Additionally, yoga stretches help counter act the negative impacts of sitting at a desk in front of a screen. There are many yoga videos available on YouTube, but you could also subscribe to virtual classes from a local yoga studio for a more personalized approach.
While a 30-minute evening walk might have been enough for the hustle and bustle of busy daily life pre-pandemic, it’s best to find ways to integrate shorter exercise breaks throughout the day for parents and kids working and learning from home.
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