All Posts tagged women’s health tips

Breast Self-Exam

By 07 Sep, 2022 Breast health, Breastfeeding support, Health Conditions and Pregnancy, Lifestyle Tips, Mental Health, New Moms, Prevention, Procedures, Queer Health, Reproductive health, Women's Health, Young adults & teens , , , , , , , , , , , ,

It is common practice at your regular OBGYN appointment for your doctor to perform a breast
exam, by using their hands and examining the overall the look of your breasts. Though this is no
substitute for a mammogram, which adult women are advised to have done yearly, it is a useful
method to see whether there are any visible or tactile abnormalities on your breasts. In fact, 40%
of breast cancers were diagnosed because women noticed something unusual about their breasts.

Is this something I can do at home?
Absolutely—and it is a good idea to perform a self-breast examination once every month. Consider it a monthly inspection you deserve, and one that at the very least helps you learn your body better. Using your eyes and hands for this examination, you can develop your own breast awareness and be able to immediately identify changes—should there be any, fingers crossed not!

What do I do?
First and foremost, it is important to choose a time of the month when your breast will not be as tender since this can cloud the results of the inspection. Ideally, during a time when you are not menstruating or ovulating. Secondly, remember you can (and probably should) ask your doctor or nurse practitioner for a demonstration on how to do this at home.

The most effective technique is to start with a visual examination of your breasts. Stand shirtless and braless in front of the mirror, with no-shadow casting light if possible, and place your hands at your sides. Look for any changes in size, shape, possible asymmetry, dimpling, or puckering. Check to see if your nipples are inverted. Then, inspect your breasts in a similar manner but after raising your hands above your head, palms pressed together forming an A shape. You can also lift your breasts and inspect whether the ridges on the bottom are symmetrical. Should you not trust your own vision, or if you have a visual impairment, it’s a good idea to ask a partner, trusted family member or friend, to help you with this.

Is this all?
The visual inspection is the first step. Next, you want to use the pads of your three middle
fingers. If you can’t sense very well with the pads of your fingers you can use your palm or the
backs of your fingers. You can do the tactile inspection in the shower or lying down (that way,
the breast tissue spreads and it’s easier to feel).

Now, take your time, don’t rush, and establish a routine for this part. If you do it clockwise every
time, for example, and in the same order, then after a few times you will be better able to judge
any changes in the pattern of your breasts. The goal here is to feel the depths of the breast using
different levels of pressure—so you can go over the whole tissue. Closest to the skin, use light
pressure. As you go try to feel a little deeper, use medium pressure. Closest to the chest and ribs,
use firmer pressure.

Remember that you are not looking for anything in particular, you are just learning the patterns
of your breasts. So, take deep breaths, take your time, remind yourself this is being done
absolutely for preventative reasons—just like flossing!

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Preeclampsia

By 11 Feb, 2022 Women's Health , , , , , , , , , , , ,

preeclampsiaAs much joy as a pregnancy brings, there are also a lot of worries that accompany it. While preeclampsia may summon dated references like Lady Sybil’s death on Downton Abbey, it still affects women today. According to the CDC, 1 in 25 pregnancies in the United States are affected by preeclampsia—the sudden elevation of the mother’s blood pressure after the 20th week of pregnancy.

What is it and what are the causes?

Preeclampsia usually begins after the 20th week of pregnancy, with some rare cases of postpartum preeclampsia. It is characterized by high blood pressure, as well as damage to the liver and kidneys. There may also be protein in the women’s urine and low levels of platelets. For a preeclampsia diagnosis, the mother’s blood pressure during pregnancy needs to be persistent and other symptoms of organ damage, low platelets, fluid in the lungs, and/or signs of brain trouble need to be present.

The causes of preeclampsia have not yet been precisely identified. However, potential causes include genetic factors, blood vessel problems, and chronic hypertension, as well as metabolic diseases or autoimmune disorders. There are some known risk factors that may increase the chances of preeclampsia, such as:

  • history of preeclampsia in your family
  • preeclampsia in a previous pregnancy
  • having a multiple pregnancy or becoming pregnant via IVF
  • being over the age of 40
  • having obesity
  • being pregnant for the first time

How Can it be Treated?

To receive a diagnosis and treatment, watch out for the following symptoms:

  • signs of kidney problems and excess protein in your urine
  • severe headaches and changes in vision
  • upper abdominal pain
  • nausea or vomiting, as well as shortness of breath

Some symptoms may go unnoticed, such as sudden weight gain and swelling, since they are normal symptoms of a pregnancy, so watch out for a combination of symptoms and attend all your prenatal appointments to ensure you and your baby’s safety.

With preeclampsia, you are at increased risk of seizures, stroke, severe bleeding, and placental abruption. As such, the most effective treatment is delivery. Possible medications may include antihypertensives to help lower your blood pressure, corticosteroids that can temporarily improve liver and platelet function, as well as anticonvulsant medications to prevent seizures. Severe cases of preeclampsia may require you to be hospitalized, but by far the most effective treatment is delivery of the baby. Be wary of the traditional suggestion of “bed rest,” as in this case it can actually be more harmful since it increases the risk of blood clots.

 

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Pink Ribbons

By 19 Oct, 2021 Breast health, Prevention , , , , , , , , ,

pinkAlong with the abundance of pumpkin spiced lattes and corn mazes around the country, October is also the month that brings us a lot of pink in honor of Breast Cancer Awareness. Approximately 1 in 8 women in the U.S. are afflicted, and more than 2 million women were diagnosed with breast cancer in 2020. Chances are, you already know someone who has been affected by this type of cancer. Though educating yourself on prevention and self-care techniques when it comes to it is of high importance, there are also some ways in which you can join the global effort for awareness.

How can I become involved?

  • The pink ribbon is the international symbol for breast cancer, and pink has been associated with promoting awareness of it, as well as the efforts made to support women suffering from breast cancer. Wearing pink or adorning your outfit with a pink ribbon is an easy way to showcase support!
  • Volunteering locally or nationally is also a good option, and the American Cancer Society (ACS) runs many programs that you can join: Relay for Life, Road to Recovery, and Making Strides Against Breast Cancer are some of them. You can also join one of the many Komen Race for the Cure events nationwide for another fundraising opportunity.
  • Share facts and statistics whenever possible. You can do that in social conversations if the subject is brought up, in support of breast cancer survivors, with your coworkers, or with your kids as well if they are old enough to understand.

What are some basic facts I can share?

The National Breast Cancer Foundation and the American Cancer Society are great resources to learn more about breast cancer, access the latest news and statistics, and keep up with the latest scientific discoveries around it. These resources can back up the following US-specific facts:

  1. Apart from skin cancers, breast cancer is the most common among women
  2. 1 out of 8 women will receive a breast cancer diagnosis in her lifetime
  3. Every 2 minutes on average a woman in diagnosed with breast cancer
  4. There are over 3.8 billion breast cancer survivors
  5. 63% of breast cancer cases are diagnosed at a localized stage, for which the 5-year survival rate is 99%

How can I lower my risk?

Though there is no sure way to prevent breast cancer and some of the factors may be outside of your control, such as being born female and growing older, here are some basic actions you can take to lower your risk of breast cancer.

  • Get regular mammograms to keep tabs on the health of your breasts. Many clinics offer free mammograms in October, so you can take advantage of this opportunity and urge your friends to do the same. Support them, go with them to the appointment, and lead by example.
  • Limit alcohol or avoid it: even low intake of alcohol has been linked to increased chances of getting breast cancer, so try to limit it to 1 alcoholic drink a day.
  • Maintain healthy weight: especially after menopause, it is important to maintain a healthy weight by watching your diet and exercising regularly, as weight gain and increased body weight have been linked to increased chances of breast cancer.
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Vaginal pH Balance

By 21 Sep, 2021 Sexual health , , , , , , , , ,

pH Balance Most couples are familiar with the use of lubricants when being intimate with each other, and many women may even use them on their own. Lubricants are typically essential in every sexually active household, and with so many personal gels and moisturizers out there to choose from, which ones are truly the healthiest for our vaginas and their pH balance?

It’s a common myth that water and silicone-based lubricants can disrupt vaginal pH balance and/or cause infections. The amount of acidity or alkalinity in a water-based environment, known as pH, is best between 3.5 and 4.5. Comparatively, the pH of semen is 7.0 to 8.5, and rectal pH is around 7.0. Our personal and partner’s hygiene is pivotal to helping keep our pH balance in check, especially when there are different pH balances involved.

Choosing a Lubricant

There are so many new lubricants on the market claiming to be natural and organic, it can sometimes feel overwhelming. You may be wondering, “are they really better for me?” If you have sensitive skin in your vaginal area or are prone to bacterial vaginosis (also known as Candida bacteria), natural and organic may be the way to go. Here are some of the best available to keep everything feeling fresh down there:

  1. Aloe Life Personal Gel Moisturizer Unscented
  2. Nuvia Organics Evening Primrose Oil
  3. Sustain Organic Lubricant
  4. H2OH! Water Based Lubricant
  5. Good Clean Love Almost Naked Organic Personal Lubricant

These are just a few of the best rated, healthy, and balancing personal moisturizers on the market. There are even brands of olive oil that are specifically for lubrication! However, since this is a very personal matter, you should always choose carefully based on how your body is experiencing different elements. Some women are extremely sensitive to oil-based lubricants, so if that sounds like you, it is advisable to go for a water-based one. Additionally, some may be sensitive to additional odors. Whether that is you or your partner, you may want to consider avoiding scented lubricants—even if the scent is organic.

Attention Points

  • If at any point you experience irritation with a product, discontinuing usage and safely cleaning the area with plenty of water, patting dry from front to back with clean toilet paper, and contacting your primary care physician should symptoms occur is pivotal.
  • It is also important to remember that oil-based lubricants, even plain olive oil that can be used for lubrication, heighten the risk of condom breakage.
  • Warming lubricants should also be avoided, as they disrupt the vaginal pH. You can naturally warm a lubricant at room temperature before use.
  • Avoid using internal products that don’t fall within our normal 3.5 to 4.5 natural pH range and douche as infrequently as possible, as it rinses out the healthy bacteria in our vaginas. Also avoid scented soaps and talcum powder. Opt for showers instead of baths.

 

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Food Sensitivities

By 09 Sep, 2021 Diet & Exercise , , , , , , , , , ,

Food SensitivitiesFood allergies affect over 200 million people worldwide, but food sensitivities affect a much higher number, making both a public health concern. Once women reach the age bracket of 13 to 21, they are significantly prone to and diagnosed with food sensitivities. As we continue to age, our immune and digestive systems don’t function as well as in our youth. Other internal, external, and environmental factors like stress, psychological factors, IBS, sensitivity to food additives and more may have something to do with food-related sensitivities.

Difference of Allergies and Sensitivities

To differentiate, food allergies typically are symptomatically like anaphylaxis, cause skin rashes, and in some cases can be life threatening. Food sensitivities, however, are comparatively less serious and limited to digestive issues.

How to Address Them: Understanding Them

While we can’t control our bodies in every way as we age, here are some precautions we can take and common issues that will help us recognize an issue when it begins.

  • Lack of Enzymes: the enzymes needed to fully digest food begin to decrease as we grow older. For example, lactose intolerance is due to a decrease in lactase, a digestive enzyme that breaks down lactose. Lactase production naturally decreases as we age, so what you can do to supplement that is consistently consuming dairy products to prevent deficiency.
  • Additives/Food Dyes: sensitivity to food additives can worsen as we age. Food dyes and colorings, antioxidants, flavorings, and preservatives are the most common instigators. The FDA allows more additives than other countries and, as we are more and more exposed to them, reactions can happen with age. Skin reactions, gastrointestinal issues and respiratory symptoms are the most common physical responses. It’s always best to read food labels carefully and keep a food diary if new symptoms arise.
  • Stress: Many sensitivities that arise in women aged 28 and older are stress-related. There are different personal ways each one of us uses to relax, and therapy is always a helpful resource if you find your stress levels are not reducing.
  • Premenstrual Syndrome: A small study found a connection between lactose intolerance and premenstrual syndrome (PMS), as well as mental depression especially in females. Their prevalent theory is that high concentrations of lactose interfere with tryptophan and serotonin metabolism, which are crucial for mood control.

While we can’t control everything that goes on around and in our bodies, we can be aware of what helps, what signals a developing issue, and the preventative methods we can take as we grow older and wiser. Always consult your doctor if you have any questions, unexplained symptoms, or concerns.

 

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Swimming and Yeast Infections

By 27 Aug, 2021 Women's Health , , , , , , , , , ,

swimmingSwimming is a wonderful way to exercise, relieve stress, practice less strenuous physical therapy, and many other benefits. Especially in the summer, we use swimming not only as a way to cool down, but also as the primary relaxation technique. After all, what is summertime without imagining ourselves by a pool or by the ocean?

We are already deep into the summer season, so our bodies have most likely been deep into pools, fresh water, or the sea. Along with the many positive effects that swimming can have on our physical and mental health, there are some elements that pose a threat to female hygiene and vaginal health: the widely dreaded yeast infections.

How are they caused?

Yeast infections are, essentially, fungal infections that cause irritation and discharge, as well as extreme itchiness. They thrive in conditions that help fungi develop: water with bacteria, or water with chemicals, as well as lounging in our swimsuits after swimming—innocently drying off in the sun while giving bacteria ample space to thrive.

How do we prevent them?

Currently over 138 million women suffer from recurrent candid, another name for yeast infections, so sound advice and safe habits can go a long way in preventing swim-induced infections.

  1. Immediately rinse off in a shower after swimming and change into dry swimsuit bottoms or fresh underwear. This drastically reduces the risk of bacterial development.
  2. Wash your swimwear when you get home. Use dye-free or sensitive laundry detergent, or if unavailable, rinse thoroughly with fresh water for several minutes. Hang your swimsuit up to dry completely before using it again.
  3. Reduce or eliminate your exposure to chlorinated water, especially in a hot water environment like a hot tub. This is a more drastic measure meant for those of us who are very prone to UTIs and candida, are pregnant, on antibiotic or certain medications, have diabetes, or a weakened immune system that may lead to yeast infections developing more easily.
  4. Keep your body hydrated with clean drinking water to assist your bladder in flushing out the bad bacteria and keeping the good bacteria. Remember that the female vagina is almost like a self-cleaning oven, and you can assist it in keeping itself healthy. Eating probiotic foods or taking liquid probiotic supplements, as well as reducing our intake of alcohol and sugary foods can also fortify vaginal pH balance.

What are some symptoms?

  • If you experience increased frequent need to urinate, painful urination, chills, burning urination or even lower back aches, you may have developed a urinary tract infection as well.
  • Increased discharge that potentially smells stronger and is gray colored, along with vaginal itching, tenderness and/or swelling are all signs of yeast infections.

As always, pay attention to what your body is feeling and doing.  If something doesn’t feel, look or act normal down there, contact your gynecologist or general practitioner immediately. Yeast infections and UTIs are nothing to be embarrassed about, and important to address quickly for physical and mental wellness.

 

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Pillows During Pregnancy

By 19 Aug, 2021 Pregnancy , , , , , , , , , , ,

pillows

Back pain during pregnancy is one of the most common causes of pain and discomfort. In later pregnancy, the pain can lead to insomnia, fatigue, and women opting for early birth inductions. While many medical professionals and journals label back pain during pregnancy as a “minor” symptom, anyone who has experienced it will tell you that is an understatement.

If you’ve never heard of an Ozzlo Pillow, it’s a wedge-shaped pillow designed to prevent or alleviate both back-aches and back-ache induced insomnia. The wedge pillow is placed under the abdomen while laying on your side, providing great support and relief. An overwhelming 87% of women experience back pain in the last few weeks of gestation. Medical studies found that wedge-shaped pillows do indeed dramatically reduce pain and allow for a better night’s rest. Even using a regular pillow in the same placement can be almost as effective.

Aside from medical studies with the wedge pillow, here’s a list of tried and tested different support pillows that can make pregnancy an even better experience:

  1. U-Shaped body pillows rank first among most pregnant women, who praise their size and shape-adapting ability, reporting that they relieve most of the pain they feel and reduce discomfort. There are even some U-Shaped body pillows designed specifically for pregnancy with a special space for abdominal placement.
  2. Memory Foam Body Pillows also do wonders for forming to parts of your body, providing support and pressure relief.  This is a slightly more cost-effective option that provides the same level of pain alleviation as other—more specialized and expensive—orthopedic pillows.
  3. Yana Pillows are similar to U-Shape Pregnancy pillows and have a special filling that provides luxurious relief for both back and side-sleeping pregnant women. It shapes itself on the curves of the body, so when using it your body does not have to inconvenience itself. Rather, the pillow adjusts to provide the support you need and relieve you from the aches of pregnancy.
  4. The Belly-Bandit is a 3-piece and OB-GYN-designed pillow, best for helping pregnant women sleep on their side to achieve optimal blood flow and oxygen to their baby. As it is a more versatile pillow, its great advantage is that it can be used by women prior to pregnancy so that they get accustomed to sleeping on their sides.

The advantages of pregnancy/orthopedic pillows go beyond pain alleviation: relieving the pain is great, but these pillows also prevent the use of pain relievers, reduce heartburn, avoid orthopedic medical intervention in the long run, prevent postnatal back and sciatic nerve issues, and reduce stress levels. Feel free to consult your doctor if you’re unsure which support pillow would best fit your needs, as you may need different support during the different stages of pregnancy.

 

 

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Natural Mosquito Protection

By 08 Aug, 2021 Prevention , , , , , , , , , ,

mosquito Mosquitos are an inevitable annoyance during the warmer months for most of us. If you’re pregnant, you’re probably already overwhelmed with all the dangers you’re advised to avoid and adding to this list is now mosquito repellents. Same goes for people with sensitive skin, who are between a rock and a hard place in choosing a mosquito repellent that will not irritate their skin and having to deal with mosquito bites until this is achieved.

What is the main danger?

While Deet, the nickname of the chemical insecticide “N, N-diethl-meta-toluamide” or diethyltoluamide, has been found to be both safe for humans and effective in protecting against mosquito-borne illnesses in does not cease to be a chemical. As such, it should always be used in moderation and it is likely to annoy your skin, especially if you are rather sensitive.

However, the consensus seems to be that it is safe to use mosquito repellents containing Deet while pregnant. Studies are still ongoing as to the exact effects/risks of mosquito repellents on pregnancies, but moderation is key when we don’t have all the answers.

How can women avoid dangerous chemicals, skin reactions, and pesky bug bites?  

 

  1. Wear lightweight clothes that cover as much skin as possible; for the exposed parts of your body, try an all-natural insect repellent.
  2. Sandals are not a good idea, as many mosquitoes are attracted to the smell of feet—this is due to their olfactory preferences. Wear socks or long pants that you can tuck into your shoes to prevent bites on your feet.
  3. Burn citronella candles and/or incense. Also, ask your pharmacist or natural medicine professionals which essential oils are safe to use while pregnant or for your specific body to ward off unwanted bites.
  4. Wear loose clothing, and not Spandex: mosquitoes bite right through that! You may also want to consider spraying your clothes with repellents, and not your skin. In this manner, you avoid direct contact with potentially harmful chemicals.
  5. Avoid immersing yourself in deep-wooded areas, or in areas where a lot of vegetation grows. Mosquitoes are attracted to moisture and standing water, or watery areas that are not regularly cleaned.
  6. If possible, screen your windows and/or porches at your home. That way you can enjoy summer without being attacked by mosquitoes.
  7. If you’re traveling to an area where there are high risks of insect-borne diseases like Malaria, Zika or West Nile Virus, the potential risks of using Deet can sometimes outweigh those of the viruses. If using repellents with Deet is your best option, they should be used very sparingly. Anti-malarial medications like Doxycycline may also be prescribed.

As always, consult your gynecologist or medical care provider if you have any questions, concerns, or reactions before traveling. Staying indoors or being in a screened-in outdoor area is always a good option when your body needs ensured, natural and healthy protection and can always give you a break from having to put repellents on your body or bundle up with skin-covering clothing.

 

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Excessive Sweating 

By 30 Jul, 2021 Women's Health , , , , , , , , , ,
Excessive sweating

 

During times of high heat and temperatures, it is not uncommon to experience excessive sweating. Additionally, women are all too familiar with night sweats and changes in their body temperature during their menstrual cycle; especially when progesterone levels increase and estrogen levels decrease, the part of your brain that controls internal temperatures (hypothalamus) is affected, resulting in irregular sweating. However, excessive sweating may not only be based on hormonal changes but be the cause of something more serious.

What is it?

Excessive sweating is also called hyperhidrosis and it occurs when you sweat more than you would expect based on your surroundings, temperature, and stress levels. It can affect your entire body or just certain areas like your palms, soles, underarms, or face. When there is no underlying medical cause, it is called primary hyperhidrosis, but when there is an underlying cause, it is secondary hyperhidrosis. Conditions that may cause excessive sweating include diabetic hypoglycemia, hyperthyroidism, fever, acromegaly, infection, menopause, medication side effects, and neurologic diseases. 

Cause for Concern

Based on the above list, there may be many reasons why you are experiencing excessive sweating, and most of them would require some time to figure out. However, if excessive sweating is accompanied by lightheadedness, nausea, or chest pain, you should seek immediate medical attention. You should still visit your doctor if you suddenly sweat more than usual, especially if this disrupts your daily routine. If you experience night sweats for no clear reason, you should also contact your doctor. It is especially concerning if your sweating is causing you to socially withdraw or be emotionally distressed. 

Treatment 

If an underlying medical condition is what causes excessive sweating, then this should be treated first. If this is not the case, however, then your doctor may provide you with the following solutions: 

  • Prescription antiperspirant or prescription creams that focus on hyperhidrosis on the head and the face. 
  • Nerve-blocking medications to block the chemicals which allow nerves to communicate with one another.
  • Antidepressants as they can help decrease both sweating and the anxiety that may be causing hyperhidrosis.
  • Botulinum toxin injections temporarily block the nerves that cause sweating.

This is not an exhaustive list of treatments used to treat excessive sweating, but they are the most common ones. Keep in mind that it makes a big difference in treating the condition whether it is primary or secondary hyperhidrosis, and that should you experience constant symptoms of it you should address it with your primary physician first and foremost. 

 

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Sleep Problems in Women

By 21 Jul, 2021 Women's Health , , , , , , , ,

sleep problemsThe average adult needs 7 to 9 hours of sleep each night to lead a healthy life, assist in their mental health, and boost their physical health. Getting a good night’s sleep helps our mood, immune system, and energy levels. Overall, adult women sleep an average of 11 minutes more than men, but research shows their quality of sleep is lower, which signals sleep problems. One reason for sleep problems could be that women are more likely to interrupt their sleep and its quality to take care of others (such as nursing or waking up to tend to a newborn), but it is also attributed to biological factors like changing hormones during menstruation, pregnancy, and menopause.

Common Sleep Problems, Causes, and Remedies

Insomnia: more than 1 in 4 women in the U.S. suffer from insomnia, having difficulty falling and staying asleep. Though insomnia is more common in people with depression and anxiety—also conditions more likely to affect women—hormonal shifts during menstruation, pregnancy, or menopause affect a woman’s circadian rhythm, resulting in sleeplessness. During menopause, hot flashes and night sweats also disrupt women’s sleep.

Treatment starts from trying to keep a regular sleep schedule, reducing caffeine and alcohol consumption, and improving the sleeping environment. Underlying conditions are, of course, also treated properly with medication and therapy so that chances of them contributing to insomnia can be lessened.

Restless Leg Syndrome: during pregnancy and if taking depression medication, women are more likely to experience RLS, a condition that occurs when lying down and is an uncontrollable urge to move the legs. The risk of it increases from pregnancy to menopause, and women with more children are more like to suffer from it. One possible cause is iron deficiency.

Treatment can include improving sleep habits and the sleeping environment and/or taking iron supplements. Be mindful that about 80% of people with RLS may experience periodic limb movement disorder, which leads to involuntary twitching of the legs every 20 to 30 seconds.

Sleep Apnea: another one of the most common sleep disorders is sleep apnea, and it unfortunately tends to go undiagnosed in women as they report more general symptoms associated with it. Sleep apnea is characterized by pauses in breathing during sleep, leading to snoring, chocking, and gasping sounds that disrupt sleep. The risk for sleep apnea increases in women over 50 and those who may be obese.

Women who may suspect this condition should pay attention to the specific signs of breathing difficulty to report to their doctor. Though CPAP therapy is the most common, it is also likely hormonal treatments will help with the symptoms, or increased exercise and lifestyle changes to reduce fat.

These are a few of the sleep problems that are most common among women, and when reporting to your doctor or healthcare professional it is important to remember that your overall health history is to be taken into consideration when dealing with sleep disorders. Additionally, irregular work schedules or increased duties in women’s lives are factors that increase their chances of suffering from a sleep disorder.

 

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