By Iris Farrou
17 Oct, 2023
Diet & Exercise, Lifestyle Tips, Prevention, Procedures, Women's Health
Bone Density, Bone Mass, DEXA, does calcium prevent osteoporosis, How to prevent onset of osteoporosis, Mineral Density, Osteoporosis, Prevention, Scan, Test, what is a DEXA scan, X-Ray
If you have a family history of osteoporosis or are postmenopausal and suspect osteoporosis will affect your quality of life, then it may be time to take a closer look at what this “silent disease” i, how you can prevent it from taking control of your life, and the medical technology available to help you know your body.
Very simply, osteoporosis means that your bone mass and mineral density have decreased, thus diminishing the strength of your bones and increasing the risk of fractures. Although many believe only women are at risk for osteoporosis, that is not true: this disease affects men as well, and all genders as we get older. The first step to determining whether you have osteoporosis is a physical exam:
- Loss of height and weight may be signs of osteoporosis, as well as changes in posture
- If you’ve had a fracture that has not healed this is also a big sign of osteoporosis
- Balance and the way you walk can be affected by osteoporosis too
If the physical exam, along with your medical history and age, determines you may have osteoporosis then your doctor will order an exam to measure your bone density. This is where DEXA tests come in, which measure the mineral content of your bones, focusing on certain areas of your skeleton. DEXA stands for “dual-energy X-ray absorptiometry” and it is a medical imaging test; it uses very low levels of x-ray to determine how dense your bones may be (or not be).
What does the test involve?
Although it is a test you may not want to pass, medical professionals consider DEXA scans to be one of the most effective, quick and painless, as well as useful ways to diagnose osteoporosis.
- You will lie on the special DEXA x-ray table and the technologists will help you hold the desired position by using positioning devices.
- The arm of the DEXA machine will pass over your body, and two different x-ray beams with miniscule radiation distinguish bone from other tissue.
- The scanner gathers the data and translates the bone density information into pictures and graphs.
- A radiologist or other physician that has been trained in DEXA interpretation reviews and interprets the results of the scan. The expert sends a report to your primary doctor, who in turn discusses the results with you and determines the appropriate treatment.
Why is DEXA more effective than other methods?
As you may know, there are other body imaging methods that medical providers use: if you have a broken bone, you will most likely get an X-ray done, while if you experience constant headaches your doctor may order an MRI. DEXA very specifically measures bone density, and it also measures bone density in each specific area of the body. A common misconception is that our bone density is the same throughout our skeletal system, but DEXA is able to determine lean skeletal, fat, and bone masses in various spots in our body.
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By Iris Farrou
18 Sep, 2023
Diet & Exercise, Lifestyle Tips, Mental Health, Prevention, Queer Health, Reproductive health, Sexual health, Women's Health, Young adults & teens
Bisexual, Buffalo NY, Gay, Gender Identity, gender non-conforming, healthcare, How do I find a gynecologist if I'm LGBTQ, How do I find an LGBTQ doctor, Inclusive OBGYN Care, Lesbian, LGBTQIA+, Non-Binary, OBGYN for queer couples, Queer Friendly Doctor, queer health, Queer-Friendly OBGYN, sexual orientation, Transgender
If you belong in the LGBTQ community, you probably know that coming out is constant and not a “rip off the bandaid processm,” as it happens every time you meet someone new. Seeking a medical provider, and specifically an OBGYN, as a queer person can be challenging; if you already have a provider but have not discussed your sexual orientation or gender identity with them, it may be time to prepare for a coming out discussion.
Why does it matter?
It’s understandable you may want to avoid another discussion about your sexual orientation and/or gender identity, but when it comes to healthcare this is vital information so you can get the best possible healthcare. A queer ally doctor would be knowledgeable on the health risks a queer person faces. If you are seeing an OBGYN, being open with them about your sexual orientation is important in getting the care you deserve: proper exams and vaccinations, contraceptive methods (if needed), safe sex and risk factors education, and other preventative care. For example, if you are a lesbian couple trying to conceive, your OBGYN should be your strongest advocate in this process. If you are transitioning, your OBGYN should oversee your hormone intake and be there for you through your hormone replacement therapy, helping you remain healthy both physically and mentally.
How to Find a Queer-Friendly Provider
Whether you are considering coming out to your current doctor or looking for one, it’s good to look for queer friendly signs in a practice: you can inquire whether they have LGBTQ+ patients, or if there are doctors who focus on queer health and are more knowledgeable and experienced. You can also ask for referrals through your community: especially when it comes to finding an OBGYN, word of mouth and personal credibility go a long way. If you are nervous about your initial appointment you can ask a friend or trusted family member to come with you. Sometimes you can also authorize your partner or spouse to speak with your doctor on your behalf about certain matters–should you feel comfortable doing so–or be with you during the appointments.
What Should Providers Do?
Don’t think this should be a one-way street: not all falls on you when you want to ensure a practice is queer friendly. Providers can specifically showcase they are LGBTQ friendly, and a safe space, by doing some of the following:
- Displaying equality symbols in their office and/ or website
- Specifically stating they are knowledgeable about the LGBTQ community and are allies
- Have a visible non-discrimination statement
- Customize their patient intake forms to be appropriately inclusive
Meet the Standards of Practice: a set of recommendations created by the Massachusetts Department of Public Health to improve LGBTQ access to quality care
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By Iris Farrou
15 Aug, 2023
Diet & Exercise, Health Conditions and Pregnancy, Heart health, Lifestyle Tips, New Moms, Parenting, Pregnancy, Prevention, Women's Health, Your baby's health
Can I use antiperspirant while pregnant, Dehydration prevention, Diet during hot summer, Dizziness, Effects of overheating on pregnancy, Exercise During Pregnancy, Fainting Prevention, high temperatures, Hot Flashes during Pregnancy, How to stay hydrated while pregnant, Overheated, Overheating while Pregnant, Pregnancy, pregnant, Protecting my baby in the heat, Regulate Body Temperature
In some parts of the country the weather is starting to cool down at this time of year, but there are still areas being affected by heatwaves. Even if you’re not in the Midwest, the South, or any other part of the US where heat persists well into September, keep in mind that bigger cities suffer higher temperatures regardless. When you’re pregnant, you have an increased amount of blood in your body, which can make you feel hotter all the time. If you combine that with the summer heat, things can get really uncomfortable…
It’s a good idea to always be aware of the risks that come with a summer pregnancy:
- You are more likely to become overheated, and suffer from dizziness, nausea, headaches, or even muscle cramps.
- With that being said, keep in mind that the chances of fainting, or losing your step and falling, are higher: this could result in a more serious injury and endanger your baby’s health–even bringing on early labor or placental abruption.
- Dehydration is one of the risks associated with overheating. If your temperature is consistently above 101 degrees, you should be seeing your doctor. High fever– especially in the first trimester–has been shown to impact fetal development, particularly the fetal heart structure and neural tube defects.
- If you work outdoors, if your job requires manual labor, if you are working in a building that’s not climate controlled, or if you work in a commercial kitchen, you should know you are at higher risk of overheating while pregnant.
Though being pregnant is not the same experience for everyone, and not all people have the same advantages, opportunities, and support from family and friends during their term, the following steps are recommended so as to keep you and your baby safe:
- Since you are liable to overheat when pregnant, try to stay out of the heat as much as possible–especially if the outside temperature is higher than 90 degrees.
- Know that if your body temperature is higher than 102 degrees for more than 10 minutes, that puts you at a higher risk for heatstroke.
- Swelling and pregnancy go hand in hand, and in the summer heat this may get worse. Try to elevate your feet as much as you can, and stretch often. If you can, avoid standing for long periods of time.
- Your body is working for two, so with a higher blood volume, you will be sweating more. That’s your body trying to keep you cool: drink lots of water to avoid dehydration, and try to wear clothes that allow heat to escape.
- Underarm antiperspirant is not your friend: you need to allow your body to regulate its temperature, so you don’t want to trap heat in you. Try to wear light, breathable fabrics that help you cool down, and always use sunscreen to protect your skin from overheating.
- If you are exercising, it is best to stay inside and use AC– it is the best thing you can do for your safety to be in climate controlled environments, drink as much water as possible, and cool down every chance you get.
- Avoid the sun, avoid high sodium foods, and avoid all other drinks but water: non-alcoholic cocktails or other drinks have sugar and other ingredients that are not helping your cause. Water should be your beverage of choice.
Always trust your instincts when it comes to how you are feeling, and always listen to your body: even if the environment is seemingly cool and safe, if you feel that something is not right, follow your gut and seek medical attention.
https://www.heart.org/en/news/2019/07/01/summer-heat-brings-special-health-risks-for-pregnant-women
https://www.cdc.gov/niosh/topics/repro/heat.html
https://www.unitypoint.org/news-and-articles/10-things-no-one-expects-during-a-summer-pregnancy
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By Iris Farrou
21 Jul, 2023
Diet & Exercise, Heart health, Lifestyle Tips, Prevention, Women's Health
Best Foods for High Blood Pressure, Foods to Lower Cholesterol, Good Cholesterol, Healthy Diet, heart health, Heart Health Diet, How do I lower my cholesterol, LDL, Low Cholesterol Substitutes, Lower Cholesterol Foods, Meal Prep, What can't I eat with high cholesterol
We hear the phrase “high cholesterol” many times, especially as we get older, but what does that really mean? Why are some people more prone to it than others? Cholesterol is a fat-like substance that the human body needs–in healthy amounts. Lipoproteins in our blood carry cholesterol, and when the situation gets a little out of hand high levels of bad cholesterol in our bodies cause fatty deposits in our blood vessels–this in turn can heighten the risk of a heart attack or a stroke.
What to Cut Off
An unhealthy diet can contribute to developing bad cholesterol and/or the health issues that come with it; fast food, fried food, processed diets, saturated fats and trans fats are not friendly if you are trying to keep your cholesterol levels low. Saturated fats can be found in full-fat dairy products, as well as meat and butter. So, you may have to think twice about grabbing that delicious cheese tray from the store, cooking with butter, or consuming a lot of meat. Trans fats are often found in margarines and store-bought cookies and cakes–tempting, aren’t they? Not for your goal of lowering cholesterol!
Eliminating these products will help you lessen the bad cholesterol your lipoproteins carry. It’s not always easy to make diet changes, especially when your “comfort food” helps you deal with the stress of health issues, so it’s completely understandable that this situation may be a real pickle… (and no, you unfortunately should not have pickles either)
What to Add
The #1 goal when it comes to lessening cholesterol levels is to help your body absorb it into your bloodstream so as to avoid fatty deposits or clogged blood vessels. Foods with soluble fiber are particularly skilled in helping you get the “good kind” of cholesterol– oatmeal, oat bran, and high-fiber foods like fruit (eg. bananas and berries) are a great start!
Not this may sound contradictory to the discussion around “fats,” but there are good fats and bad fats. Margarine, saturated fats, and trans fats are a no-go. But, fatty acids are on your side: they can reduce triglycerides, which is another type of fat found in our blood, and help your body retain the good kind of cholesterol. Omega-3 fatty acids can be found in mackerel, herring, tuna, salmon, and trout– their fresh versions! For better results, it is recommended that you bake or grill the fish.
Almonds, walnuts, and avocados are also foods that can improve blood cholesterol and have been found to reduce the risk of heart attack. Keep in mind that nuts are high in calories so a handful goes a long way. Avocados are the good kind of fat– the opposite of saturated fat, and they are also high in nutrients and fiber. However, you can’t eat them in guacamole with dangerous chips: add plain avocado to your salads or your breakfast, or try it as a side dish.
What to Replace
Similar to fatty acids, olive oil–and especially extra virgin olive oil–can be really successful in ensuring the good type of cholesterol is absorbed by your body. You can replace pretty much any use of butter with olive oil–the difference in taste will be minimal, and the health improvements will be tremendous.
Another thing you will need to replace, and that’s not necessarily in the kitchen, is your general stance on everyday life. Lack of physical activity is a very high risk factor for heart disease–it doesn’t matter where you are on your journey or if your body can only do so much; you have to start from where you are and build up to your body’s capacity of exercising regularly. This will also slowly start to help you with maintaining a healthy weight and lessen your chances of developing heart disease, high blood pressure, or other serious health problems.
Even if you are young and healthy, and we do hope you are, remember that knowledge is always power; check your cholesterol levels during regular blood tests and doctor visits, and keep an eye on your family history for cholesterol-related diseases.
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By Iris Farrou
22 Jun, 2023
Childhood Health, Diet & Exercise, Fatherhood, New Moms, Parenting, Prevention, Toddler Health, Women's Health, Young adults & teens, Your baby's health
Anxiety, Baby, Boost Immunity, Child, food, Good Health, Immune System, Immunizations, Importance of, Pre-Teen, Probiotics, Sleep, Strengthen, Stress, Toddler, Vaccine, Vaccines, Vitamins, Wellbeing
The first concern every parent has when it comes to their child’s health is to keep them safe as much as possible. With extracurricular activities, summer camps, and attending school being a normal part of any child’s life, and going hand in hand with exposure to germs, it is often a challenge to help your children’s immune system stay strong. There are two routes that can assist you in this struggle: diet and lifestyle.
Before we talk about details on either path, there is one undeniable basis: make sure your children are up to date on important vaccines. For all people 6 months and older, the flu shot is recommended. COVID vaccines are now safe for younger ages as well–make sure all eligible family members are immunized, and keep checking with your pediatrician about being up to date on other necessary immunizations.
Diet and Supplements
In an ideal world, you have the time to prepare the best and healthiest meals for your family, and your children are never picky eaters. That would be a wonderful movie, but it is not the truth. Though pediatricians advise against using supplements and multivitamins to enrich your child’s diet–particularly because those are not well regulated in the US and their ingredients are not guaranteed–there are certain cases when supplements are needed.
Vitamin D is the first vitamin that helps children build a strong immune system; they usually would absorb it from the sun. However, if you do not live in a sunny area, there are certain kid-friendly foods that can help with that: fortified Vitamin D milk and yogurt, and orange juice. If you are lucky enough to be able to serve your child salmon, trout, tuna, and sardines then you are raising their chances of absorbing the necessary amount of Vitamin D. To use supplements, it is suggested that you first consult with your doctor and do a blood panel to see where your child’s Vitamin D levels are at, and what supplement is most appropriate for them.
Zinc is an important mineral that assists kids’ immune system. Oysters, red meat, and poultry are the best sources of zinc, followed by beans and nuts. If your child does not accept any of these foods, consult your pediatrician on how to proceed with a zinc supplement.
Probiotics and prebiotics play an important role in our immune system, specifically because they ensure good gut health. Probiotics ensure a good balance of helpful bacteria in our bodies, and in addition to yogurts you can try giving your child fermented foods–like pickles or miso–to help with that. Prebiotics also stimulate the growth of good bacteria, and they are mostly plant fibers: green bananas or plantains, yams, asparagus.
Lifestyle
Keep in mind that a healthy lifestyle is additional to a balanced diet when it comes to fortifying your child’s immune system. If you don’t have fruits and vegetables, as well as nuts and seeds in their diet, lifestyle changes can only do so much.
However, keep in mind that children need lots of sleep for their system to function properly and recharge. 12-16 hours for infants and around 10 hours for kids is what’s necessary to assist your kids in being healthy and help keep them on a regular schedule. Additionally, exercise and keeping active can do wonders for our immune system: encourage your child to be physically active at least one hour a day in some form of activity that they like; if they appreciate sports, so much the better! Physical activity doesn’t only contribute to overall good health, but it also helps manage stress. When we are stressed, especially in cases of heightened or chronic stress, our immune system is volatile and makes us more prone to infections. Be mindful of the stress levels your child may be facing, and encourage activities that make them happy and fulfilled.
https://www.health.harvard.edu/blog/boosting-your-childs-immune-system-202110122614
https://health.clevelandclinic.org/how-to-boost-your-kids-immunity/
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By Iris Farrou
16 Jun, 2023
Diet & Exercise, Health Conditions and Pregnancy, Lifestyle Tips, Nutrition, Pregnancy, Prevention, Queer Health, Women's Health
Acid Reflux During Pregnancy, Besides Tums, Digestion, Digestive Issues, Esophagus, GERD, Health Conditions while Pregnant, Heartburn, How to cure heartburn while pregnant, OTC Medication for Heartburn, Pregnancy, Pregnancy Heartburn Prevention, Preventing stomach issues, Safe Heartburn Medication, Too much calcium, What foods trigger heartburn, What stops heartburn
A large number of pregnant people experience heartburn during pregnancy, and the logical next step is to see treatment for acid reflux. There is, however, a slight difference between the two terms that may help you differentiate: acid reflux refers to the lower esophageal sphincter (LES) not tightening as it should, which allows the stomach acid to travel up to your esophagus.
Heartburn is a symptom of acid reflux, and it is often experienced as a feeling of burning or pain in your chest. During pregnancy, not only is your body changing to accommodate your baby, pushing all your gastrointestinal organs together and upwards, but your hormone levels also change and affect how you digest food.
How can it be prevented?
First things first, note that more than half of pregnant women report having heartburn in the third trimester. This is more common in women who have been pregnant before, or have experienced heartburn or dealt with acid reflux conditions before pregnancy.
Lifestyle Changes would be the first suggested method of helping you prevent heartburn during your pregnancy. One suggestion is to wear loose clothing as much as possible to avoid further constrictions on your body. You should also avoid lying down within 3 hours after a meal, and if that is not possible, make sure that your head is elevated–which can also help throughout the night as well. Additionally, lying on the left side of the body to sleep or rest has been shown to assist digestion much faster, and thus lessen the feeling of heartburn.
Eating Habits may be another element to address while pregnant. It is advised to eat smaller meals throughout the day instead of 3 big ones so that your body has more time to process the food and digest easily. Eat slowly for the same reasons, and avoid consuming fluids with your meals– instead, consume fluids in between your meals. Sitting up straight when you eat can also be of great help, as well as not eating a big meal late at night/before you sleep. Cravings may not be avoided, but do your best to pace your intake of food and respect the new–perhaps slower and more sensitive–process of your digestive system.
What are safe medications?
Most pregnant people turn to Tums as a safe medication for heartburn during pregnancy. Tums is a typical antacid with a combination of calcium, magnesium, and aluminum salts that help neutralize stomach acid. Pay attention to the dose, however, as a pregnant person should not be taking more than 1000 mg of elemental calcium per day. Additionally, when pregnant, you should avoid long term use of medications that contain magnesium trisilicate.
Your doctor may suggest other medications, specifically a medication that blocks the stomach acid from traveling up to the esophagus and contains sucralfate. A tried and true method is also to avoid citrus foods, spicy foods and caffeine, and increase how much yogurt, milk, and probiotics you take.
https://www.medicalnewstoday.com/articles/what-can-i-take-for-heartburn-while-pregnant-besides-tums#safe-medications
https://my.clevelandclinic.org/health/diseases/12011-heartburn-during-pregnancy#prevention
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By Iris Farrou
26 May, 2023
Diet & Exercise, Lifestyle Tips, New Moms, Pregnancy, Prevention
Body While Pregnant, Healthy Body during Pregnancy, Healthy Skin During Pregnancy, How to Prevent Stretch Marks, Physical Changes During Pregnancy, Pregnancy, pregnant, Prevention, Skin Elasticity, Stop Stretch Marks, Stretch Marks, Vitamins for Pregnant Women
We often associate stretch marks with pregnancy, and for many women they are an extra cause for concern; our bodies change a lot during pregnancy, and new mothers are in a quest to re-discover themselves after giving birth. Visible changes on the body can be an aspect of pregnancy that many women want to prevent or treat, and stretch marks are on the front lines of self-esteem.
Though pregnancy and stretch marks may go together, these lines can appear on our skin due to weight fluctuations or bodybuilding as well–especially if our skin rapidly stretches or shrinks. They are most often seen on the stomach, thighs and hips, breasts and upper arms, as well as lower back and buttocks. Stretch marks are very common, especially among pregnant people to a 50-90%.
How do they happen?
We know that weight fluctuations can lead to stretch marks, and you may be familiar with their red or pink hues. Lots of people also experience irritation or itchiness where stretch marks are forming, and do notice they appear as sunken lines on the skin. If our skin rapidly stretches or shrinks, the elastin and collagen in it breaks. Elastin has the role of allowing our skin to stretch, and collagen’s role is to provide structure and support for our skin. As our skin heals after weight or muscle changes, stretch marks usually appear where elastin breaks.
Can they be prevented?
Especially during pregnancy, you want to ensure that your skin maintains its maximum elasticity in order to prevent stretch marks; you need to keep it supple and well hydrated.
- Enrich your “skin food” by supplementing elastin and collagen. Eat foods rich in Vitamins E, C, B2, B3, as well as rich in zinc and silica. Consume at least 2 liters of water a day to keep your skin strong and help it renew.
- Use topically applied products to help your skin’s elasticity. Bio-oil is a great first step from the first trimester to help your skin remain well-hydrated.
- You can also exercise, if your health allows it, to improve circulation that will keep your skin elastic and more able to stretch as it grows. Improved circulation will also help lessen the possibility of varicose veins and swollen ankles during pregnancy.
Other methods
During pregnancy you should be careful to use products that will not harm your baby, and focus on natural means of improving your skin’s elasticity. Beyond pregnancy, or if you are interested in diminishing stretch marks caused by other reasons, you can turn to some of the following treatment options: use of retinol creams, microneedling, dermabrasion, and laser skin resurfacing.
https://americanpregnancy.org/healthy-pregnancy/pregnancy-concerns/prevent-pregnancy-stretchmarks/
https://my.clevelandclinic.org/health/articles/10785-stretch-marks
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By Iris Farrou
22 Apr, 2023
Diet & Exercise, Lifestyle Tips, Menopause, Peri-Menopause, Peri-Menopause, Pregnancy, Prevention, Queer Health, Reproductive health, Sexual health, Women's Health
bladder control, Body Changes In Menopause, bowel function, Childbirth, core strengthening, Early menopause, ease the birthing process, estrogen loss, Frequent urination, Kegel, natural delivery, Pelvic Floor, pelvic floor dysfunction, pilates, Strengthen pelvic floor muscles, stress urinary incontinence, SUI, UTI, vaginal delivery, weak bladder
Maybe the first word that comes to mind when you hear about Pelvic Floor Exercises is “Kegel”! Yes, that’s correct– Kegel exercises are one way to exercise your pelvic floor muscles, but they are not the only ones. Kegel balls have lately become popular as an easier and faster way to strengthen your pelvic floor muscles, increase sexual pleasure, and prevent incontinence (especially if you were Assigned Female at Birth–AFAB). However, there is much debate over them, so before we worry about that we will provide some information on the benefits of pelvic floor exercises in general.
What are the benefits for AFAB people?
- Pelvic floor exercises improve bladder and bowel function control, which can be extremely helpful after childbirth or in older years. It can help with constipation, and with incontinence.
- Strong muscles on your pelvic floor can also significantly reduce the risk of prolapse.
- If you are considering childbirth, they do support vaginal delivery, and strong pelvic muscles will also greatly improve your recovery from childbirth and other gynecological surgeries.
- They are reported to help with vaginal contractions and blood flow during sex, thus increasing sexual satisfaction and orgasmic potential.
Like any self-care routine, and especially an exercise routine that helps you strengthen your muscles, training your pelvic floor muscles can help you increase your social confidence and overall quality of life.
How do they help with pregnancy and delivery?
Your pelvic floor muscles are first in line to be affected if you become pregnant; the weight of your growing baby will undeniably put extra strain on the pelvic floor. In addition to the weight, hormonal changes in pregnancy cause your muscles to soften and stretch more easily. That can lead to bladder/ bowel problems while you are pregnant and after giving birth.
It is recommended to start strengthening your pelvic floor as soon as you learn that you are pregnant. Strong muscles in the area will reduce the risk of bowel or bladder problems during your pregnancy, you will learn how to control your muscles to assist with contractions during childbirth (in the case of vaginal delivery), and with a strong pelvic floor you will return to normal much easier after delivery.
What happens to the pelvic floor after menopause?
After menopause, the production of estrogen in our bodies significantly reduces. This can lead to weaker or stiffer muscles on the pelvic floor. Connective tissues may provide less support, and along with a lifetime of bad habits and lack of specific exercise, we may be in danger of experiencing pelvic floor dysfunction.
The pelvic floor muscles are part of your spine and pelvis. If they are struggling, you may experience pain in your lower back. Weak pelvic muscles can also lead to Stress Urinary Incontinence (SUI), which means you may not be able to control your bladder during seemingly simple activities, like laughing, coughing, or sneezing. More serious pelvic dysfunctions can be pelvic organ prolapse–which can be avoided with pelvic floor rehabilitation–and bowel and urinary urgency, where we may not be able to control the urge to urinate or defecate and incidents of leakage may occur.
No matter your age, it is never too soon or too late to start looking into pelvic floor exercises or rehabilitation that are best for you, your physical condition, and your abilities.
https://www.pelvicfloorfirst.org.au/pages/pelvic-floor-muscle-exercises-for-women.html
https://www.pregnancybirthbaby.org.au/pelvic-floor-exercises
https://provenancerehab.com/aging-and-the-pelvic-floor/
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By Iris Farrou
01 Nov, 2022
Diet & Exercise, Health Conditions and Pregnancy, Heart health, Lifestyle Tips, Mental Health, Nutrition, Pregnancy, Reproductive health, Women's Health
Anorexia and Pregnancy, Eating Disorders and Pregnancy, healthy eating, How to Eat While Pregnant, Hypertension, Mental Health Disorders During Pregnancy, Pregnancy Nutrition
The two most common types of eating disorders are anorexia nervosa and bulimia nervosa, yet there are other types out there that are not as common. Unfortunately, research on eating disorders and pregnancy is quite limited– there are estimations that eating disorders affect 5-8% of women during pregnancy, but this may not be completely credible as results can be skewed due to women’s reluctance to recognize eating disorders. Anorexia and bulimia often become noticeable in adolescence, and it’s possible that they linger during a woman’s reproductive years. Consequently, they can of course affect not only a woman’s reproductive health but also the health of her baby.
Fertility is the first affected area of women who suffer from an eating disorder: most women with anorexia do not have menstrual cycles, and approximately half of the women who have bulimia do not experience regular menstrual cycles. Absence of menstruation or irregular periods can limit the chances of conceiving, or even make it a lot more difficult for a couple to conceive. If you know you have an eating disorder and are seeking to get pregnant, it will be much healthier for you and your future baby if you try to treat your eating disorder first and establish some healthy eating habits. It is also important to share your history with medical professionals and ask for your weighing to be treated with more care.
Though there is quite a long list of complications associated with eating disorders during pregnancy, rest assured that proper planning and prenatal care– as well as a commitment to building healthy eating habits and helping your body remain healthy– can minimize a lot of those complications, lessen the risks associated with them, and enhance your chances for a healthy pregnancy. Some of those complications can be premature labor and low birth weight, as well as delayed fetal growth and respiratory problems. You may also be at a higher risk for emergency cesarean birth and other complications during labor. Gestational diabetes, preeclampsia, and even miscarriage are also possible complications. Women with eating disorders are also at a higher risk for postpartum depression, and depression during pregnancy, and are more likely to have problems with breastfeeding. Women with bulimia are at a higher risk for hypertension, and substances such as laxatives and other medications may be harmful to the development of the baby and can lead to fetal abnormalities as well.
Eating disorders unfortunately cannot be treated with medications that are pregnancy-safe. Treatment includes, first and foremost, the mother’s determination to have a healthy pregnancy and–difficult and shameful as it may be–disclosing to health professionals that you are struggling with an eating disorder. That way, your doctor will be able to tailor your prenatal visits accordingly, and know the risk factors associated with your pregnancy. The obstetrician’s care can be complemented by a registered dietitian/nutritionist and a therapist for well rounded care and medical treatment.
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/eating-disorders-and-pregnancy/
https://www.verywellmind.com/pregnancy-and-eating-disorders-4179037
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By Iris Farrou
05 Oct, 2022
Diet & Exercise, Lifestyle Tips, Menopause, Nutrition, Peri-Menopause, Peri-Menopause, Prevention, Queer Health, Women's Health, Young adults & teens
Bone Density, Bone Health, Calcium Deficiency, Importance of a Healthy Diet for Young Women, Nutrient Absorption, Nutrition for women, Osteoperosis, Peri-Menopause Health, Preventing Osteoporosis, Womens Nutrition
You may have heard the occasional old person complain about their bones hurting when the
weather turns, or struggle to eliminate chronic back and joint pain. Though there can be many
reasons for this, one of the most common is the silent disease of osteoporosis: it causes bones to
weaken and turn brittle and fragile. As such, the risk of broken bones or fractures is significantly
increased.
Unfortunately, if you’re not regularly tested for osteoporosis you may not even be able
to tell you have this disease until a seemingly minor accident leaves you with a broken bone…
How to Diagnose
The later stages of osteoporosis come with several symptoms, such as back pain, stooped
posture, minor fractures, and loss of height. You can, however, be proactive about osteoporosis
before you suffer those symptoms or a broken bone (seemingly out of nowhere!). The easiest
way to keep tabs on osteoporosis is a bone density test. Imagine osteoporosis turning your strong
bones into sponge-like structures. Bone density tests help compare your bone density to the
average bone density of a healthy, young, US-based woman. They are officially called Bone
Mineral Density (BMD) tests, and resemble an X-ray but with less radiation exposure. The BMD
results, along with other health factors taken into consideration, estimate your risk of having a
bone fracture in the next decade.
Getting Tested
As osteoporosis may creep up on you, it is recommended to get tested if you are a woman of
menopausal age with osteoporosis risk factors, or a woman over the age of 65. If you are under
65 but have a family history of osteoporosis and are postmenopausal, you should also get tested.
Breaking a bone after age 50 is also a good indicator you should get tested for osteoporosis.
If you have already been diagnosed with osteoporosis, and are even taking medications for it,
you may want to repeat BMD tests every couple of years. If you are switching osteoporosis
medications, it is likely that your medical professional will recommend you get tested.
Preventing Osteoporosis
There are several risk factors for osteoporosis, including age, sex, race and family history.
Women are at a greater risk for osteoporosis, as are all people as they get older. If you are white
or of Asian descent, you may also be at a higher risk. Some factors that can be controlled are low
sex hormones, excessive thyroid hormone, and other overactive parathyroid or adrenal glands.
Low calcium intake puts you at a greater risk of developing osteoporosis, as it contributes to
decreased bone density. Eating disorders or being severely underweight do the same, as they can
weaken bones in both men and women. Gastrointestinal surgery can also have a negative impact
on your bone density, as this type of surgery limits the available surface area of your body to
absorb nutrients, including calcium.
https://www.everydayhealth.com/osteoporosis/guide/symptoms/
https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968
More
If you have a family history of osteoporosis or are postmenopausal and suspect osteoporosis will affect your quality of life, then it may be time to take a closer look at what this “silent disease” i, how you can prevent it from taking control of your life, and the medical technology available to help you know your body. 
