A significant number of women belong to the status of menopause and beyond. For this reason, a lot of research goes into developing the best comprehensive health program for them, including exercise, lifestyle modifications, and dietary recommendations. Exercise is integral to staying healthy during menopause, as it can help maintain muscle and bone mass.

The best exercise program for menopausal women includes aerobic activity, strength training, and balance exercise. Aim for at least two hours and 30 minutes of moderately-intense physical activity per week. Other exercises, such as deep breathing, yoga, and stretching, can help menopausal women manage stress, which can help mitigate the symptoms of menopause. Exercise just happens to be one of the most powerful mitigators. 

Before we detail the best tips for exercising during menopause, keep in mind that everyone is different. One exercise program may work for some, but not others. Find a routine that feels good for your body as you jump-start a more active menopausal lifestyle. 

Start Slow

It is never too late and it is never a bad idea to start an exercise program. A 20-minute walk around the neighborhood is a great place to start. The key to exercising is to start slow and gradually increase both the time and intensity of your workouts. Again, start with 10- or 20-minute workouts twice a week and build from there. Building the exercise habit and enjoying the activity is more important than you realize. 

Train Balance And Stability

According to a review from 2023, balance is just as important as strength training if you want to reduce your risk of falls. Taking a tumble can be more serious in your later years, with around 20% of falls in older adults having serious effects, such as fracture or head injury. Such an injury in your older years can decrease your ability to live independently. That is why fitness experts encourage balance training, such as standing on one foot while brushing your teeth. Yoga and Pilates can go a long way in strengthening your core and improving flexibility and balance.

Focus On Building Muscle

Strengthening your muscles is just as important as enhancing balance, stability, and flexibility. After menopause, you may be at an increased risk for fractures and osteoporosis, primarily because o f bone loss and weight gain in the belly area. The goal should be to both build and preserve lean muscles mass and maintain bone health. The primary exercises that aid everyday habits include squats, hinge movements (glute bridges or deadlifts), lunges, pushes (push-ups or overhead presses), carries (farmer’s walk), and pulls (rows or pull-ups). If you are unfamiliar with strength training, it can be beneficial to get a personal trainer for a few sessions to learn how to correctly do the exercises. Then you can engage in various workouts on your own.

Prioritize Recovery

The work you do after your workouts is equally as important as the workouts themselves. Proper recovery is necessary for your body to function at its best, no matter where you are at in life. After an exhausting workout, you may find that you require more time to recover than you did 10 years prior. Recovery is different for many people. One person may require one or two days off between workouts, while another person may just need some stretching to get a good night’s rest. 

Your diet also plays a role in your ability to recover after exercising. Consuming sufficient protein is necessary if you work out regularly because it helps maintain muscle mass. Giving the body amino acids can help repair and rebuild your muscles. Aim to consume about five to six-and-a-half ounces of protein per day from various sources to give your muscles essential amino acids and other nutrients necessary for growth. Scatter your protein sources throughout the day for best results. 

Take Your Cardio Up A Notch

According to research, people who have higher estrogen levels have a lower risk of developing heart disease than those who have lower levels. Estrogen levels decline during menopause, meaning your protection against heart disease does as well. Women who exit menopause have a higher risk of developing heart attacks, coronary artery disease, and heart failure than their younger counterparts. Studies suggest that high-intensity interval training (HIIT) and sprint interval training (SIT) are your best bets during menopause. During these workouts, you increase your rate to its upper levels and then recover during rest periods. That increases your ability to work and recover at healthier levels. It also helps to enhance your endurance!

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Following a healthy eating routine is what everyone should do to maintain proper intake of nutrients. When you are pregnant, the body requires more of certain nutrients, including calcium, vitamin D, potassium, folate, protein, iron, choline, and iodine. Making smarter food choices can ensure a healthy pregnancy and healthy baby. In this article, we aim to give you some quick dietary tips to help you eat healthy while pregnant. 

Before we get started, the basic principles of healthy eating remain whether you are pregnant or not. Make sure that you consume plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. A few nutrients during pregnancy deserve special attention, though. To maintain a healthy pregnancy, the following components come into play:

• A balanced diet
• Regular exercise
• Appropriate and timely vitamin/mineral supplementation
• Appropriate weight gain

Get The Right Amount Of Calories

The amount of calories you need will change during the course of your pregnancy. Generally speaking, most pregnancies require the following caloric needs:

• First trimester (first 12 weeks): no extra calories
• Second trimester (13 to 26 weeks): about 340 extra calories per day
• Third trimester (after 26 weeks): about 450 extra calories per day

Weight gain is completely natural during pregnancy, but that doesn’t mean you have to eat everything in sight. How much weight you’ll need to gain, in addition to the number of calories, will depend on a few things. Ask your doctor or midwife how many calories you need and how much weight is necessary for you to have a healthy pregnancy. 

Follow A Healthy Eating Routine

Ideally, you want to consume a wide range of healthy foods while pregnant. Choose a mix from the following food groups to enjoy daily:

• Whole fruits: berries, apples, mango, bananas, and more
• Whole grains: such as brown rice, bulgur wheat, millet, oats, and multi-grain bread
• Vegetables: sweet potatoes, okra, beets, spinach, bell peppers, jicama, broccoli, and more
• Healthy oils: olive oil, avocado oil, and virgin coconut oil
• Lean protein: eggs, beans, peas, lentils, nuts, seeds, tofu, salmon, lamb, and skinless chicken
• Low-fat or fat-free dairy: yogurt, lactose-free dairy, cheese, soy yogurt, or fortified soy beverages

Should You Take A Prenatal Supplement?

Most health care providers or midwives will prescribe a prenatal supplement either before conception or shortly thereafter. This is to ensure that you meet all of your nutritional needs. Please note that a prenatal supplement does not replace a healthy diet. Whether or not you decide to take a prenatal supplement is up to you. Just make sure that you get enough of the following nutrients: 

• Iron: Many women do not get enough iron during pregnancy. Iron helps your baby develop, so consult your healthcare provider to see if you need a prenatal supplement with iron, or a separate iron supplement. 
• Choline: An important nutrient for the developing baby’s brain. Foods that contain choline include lean meats, seafood, beans, lentils, eggs, and fat-free dairy. Most prenatal supplements do not have choline, so if you don’t think that you are consuming enough, consult your healthcare professional.
• Folic acid: Keep in mind that folic acid is the synthetic form of folate, which exists in many dark leafy vegetables, beans, peas, and nuts. You can also obtain folate from oranges, lemons, strawberries, melons, and bananas. If you take a prenatal supplement, make sure that it contains 400 to 800 micrograms (mcg) of folic acid. 
• Iodine: Another nutrient that is integral for the baby’s brain. If you use salt to season your food, make sure it is iodized salt. Prenatal supplements typically do not have iodine, so ask your doctor whether you need an iodine supplement or not. 

Avoid Certain Foods

During your pregnancy, please note that you should stay away from certain foods. The following foods may contain bacteria that can harm the baby:

• Lunch or deli meats, smoked seafood, and hot dogs
• Raw (uncooked) or rare (undercooked) meats, poultry, or eggs
• Raw sprouts, including clover, radish, alfalfa, and mung bean sprouts
• Unpasteurized juice, cheese, or milk. Make sure you see “pasteurized” on the label.
• Raw or rare fish or shellfish, such as sushi or raw oysters. (You can eat fish because it contains healthy fats, but some seafood is high in mercury. Generally speaking, you can eat eight to 12 ounces of seafood per week, so long as it is low in mercury and high in healthy fats).
• Refrigerated pate and meat spreads

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Everyone has a different sex drive. Some people are completely satisfied with occasional sexual intimacy, while others enjoy sex daily. Just like most things in life, your libido, or desire for sexual activity, can ebb and flow throughout your life. You may experience low libido or high libido at one point or another, which is completely natural. 

There is only one thing that matters about your sex drive being high or low: your opinion about it. As long as you are happy, your libido level is not something to worry about. If your interest in sexual activity is low and it bothers you or your partner, you may want to find out why the mood doesn’t strike you as often. There are various factors that influence your libido, and your body may be trying to tell you something if it is lower than usual. 

What Is Low Libido?

Low libido is characterized by a temporary or long-term decline in the frequency and/or intensity of previous desire for sex. No interest in any type of sex, a decrease in sexual fantasies or thoughts, or feeling unhappy or stressed about sexual desire can indicate low libido. A drop in sex drive is completely normal and very common. About one-fifth of the male population, and an even greater number of the female population, will experience low libido at some point in life. Continue reading to learn about causes of low libido and how you can remedy the situation.

You’re Taking Certain Medications

Your libido can take a dip if you take certain medications. Health experts explain that birth control pills can increase sex-hormone binding globulin, which acts like a sponge, soaking up other hormones that aid libido. Other forms of contraception can also decrease your sex drive as well, and they are:

• Progestogen-only birth control pill
• Depo-Provera injection
• Combined hormonal contraception, including combined pill, vaginal ring, or birth control patch
• Contraceptive implant

Other medications that may negatively affect sex drive include:

• Antipsychotics
• Blood pressure medications
• Antidepressants
• Chemotherapy drugs

If your medication is to blame for your low libido, consider talking with your doctor. Work with your doctor to find the right type of medication and dose that will help you, but won’t ruin your sexual desire. Certain antidepressants, for example, may help improve your sex drive!

You Are On Your Period

Your monthly cycle can influence your sex drive in a serious way. Hormones like estrogen and progesterone are at their lowest during your period, causing a dip in your libido. The decreased interest in sexual activity serves a purpose because you tend to have the highest libido around ovulation. If your libido is low during your period, it is most likely not a permanent issue. Once your cycle completes, your sexual desire will most likely return to whatever is normal for you.

You Exercise Too Much Or Not Little

Exercise makes you feel good because it naturally boosts endorphins, which are the body’s feel-good chemicals. Making exercise a part of your daily routine can support a healthy libido. In fact, research states that men who engage in regular physical activity have higher libidos, testosterone levels, and fertility. That connection may be associated with better overall mood because regular physical activity helps keep you at healthy weight. Failure to exercise can increase the risk of health complications, many of which can destroy your libido. The opposite may also be true, as too much exercise can sabotage your sex drive. Chronic endurance training can interfere with hormones that affect libido. 

If your libido is down and you don’t exercise a lot, consider moving a little more. Researchers note that a little exercise goes a long way for your libido. Just 10-15 minutes of exercise per day can be enough. Additionally, remember not to overdo it because there is such a thing as too much of a good thing. 

You Drink Or Smoke Too Much

A little wine may help you unwind, but too much imbibing can also decrease your sex drive. The Mayo Clinic notes that too much alcohol can decrease testosterone levels and lead to erectile dysfunction. The same applies for smoking, which can suppress testosterone and reduce blood flow, causing less pleasurable sexual arousal. Other recreational drugs may also negatively impact your sex drive. Substances can both lower testosterone levels and change the brain’s response to pleasure. Activities that you once enjoyed, like sex, may not feel as good as they used to. The simple fix is to cut back on your consumption, or stop altogether. When you limit your alcohol intake and quit smoking, your libido and overall health will benefit. 

You Lack Sleep

Sleep deprivation can negatively affect all aspects of your health, from brain and heart function to your libido. The body requires sleep to repair and function properly. If you’ve been exhausted, you know that you don’t function at your best. If you don’t sleep enough and you lack power and energy, sex is probably not your number one priority. Insufficient sleep has been linked to low libido and sexual arousal in both men and women, according to a 2017 study. If sleep is plaguing your libido, try to focus on getting seven to nine hours of sleep per night. Keep a consistent sleep schedule by going to bed and waking up at the same time each day. Make sure your bedroom is cool, dark and quiet, and turn off screens about two hours before bedtime.

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During pregnancy, the body undergoes a lot of changes beyond the growing bump. In addition to the hormonal shifts and hunger cravings, many pregnant people develop stretch marks on their belly, thighs, hips, breasts, and more. There is no miracle solution to prevent these pregnancy stretch marks, but there are moisturizing oils, butters, and balms that may help reduce the appearance. 

Stretch marks are scars that occur under the skin. They appear when the skin stretches quickly, for example, during pregnancy, rapid weight gain or loss, and puberty. Using a natural stretch mark cream while pregnant helps hydrate and moisturize the belly as it expands. That may help reduce the appearance of stretch marks, but there is one thing to remember: stretch marks are perfectly natural, even if you dislike the look of them. In this article, we’ll cover some ingredients that may help reduce the appliance of stretch marks during or after pregnancy. 

Coconut Oil

As previously mentioned, stretch marks scar under the skin. According to studies, the skin can easily absorb coconut oil, whereby it may prevent free radical damage. This is due to the lauric acid content, which easily penetrates the skin’s layers and has a positive effect on collagen production. Coconut oil is highly emollient and works to keep the skin moisturized. That makes the skin more elastic and less prone to stretch marks. The anti-inflammatory properties also aid with the healing process of existing stretch marks over time. More studies are necessary to prove whether or not coconut oil can reduce stretch mark appearance, though.

Sweet Almond Oil

A great source of nourishment for the skin, sweet almond oil is an excellent moisturizing agent and may help the skin look more youthful. It may be a great home remedy for stretch marks as well. Stretch marks can be accompanied by dry skin or general irritation, and almond oil can help keep those symptoms at bay. Sweet almond oil works to enhance skin barrier function, penetrating layers of the epidermis, which may benefit stretch marks. 

Shea Butter

Shea butter works to hydrate the skin and improve skin cell growth. Skin that is more healthy and supple is much less likely to scar. Stretching that causes stretch marks, especially during pregnancy, can be quite extreme. Although keeping the skin moisturized will help reduce the appearance, it will not prevent stretch marks from occurring. That means that shea butter cannot prevent stretch marks, but it can help minimize the amount of damage. Areas of skin that already have stretch marks may benefit from shea butter application. Shea butter contains triglycerides and esters that help lock moisture in and improve skin barrier function.

Cocoa Butter

Recent research found that civilizations have used cocoa butter since 445 A.D. for its medicinal properties. Cocoa butter contains catechin, a naturally occurring antioxidant that exhibits antibacterial properties. Cocoa butter also penetrates the skin more easily than other butters. It’s the only butter that can reach down to the middle layer of the skin, the dermis. This layer possesses the connective tissue, which is responsible for collagen and elastin production. By enhancing the production of these two proteins, cocoa butter may encourage skin regeneration and help reduce or prevent stretch marks. 

DIY Belly Butter For Stretch Marks

Ingredients:

• 2 tablespoons each: sweet almond oil, coconut oil, shea butter, cocoa butter
• 1.5 tablespoons beeswax
• 3 teaspoons vitamin E oil
• 20 drops neroli essential oil (optional)
• 15 drops helichrysum essential oil
• 15 drops lavender essential oil
• 10 drops lemon essential oil

Instructions:

• Add the sweet almond oil, coconut oil, shea butter, cocoa butter, and beeswax to the top of a double boiler over medium-low heat. Stir as the ingredients melt. 
• Once melted, stir the mixture and pour into a four-ounce container. Allow the mixture to harden completely. 
• Remove the hardened mixture and place into a bowl, where you’ll mix in the vitamin E oil and essential oils. Mix well to combine and then put the mixture back into a glass container, preferably one with dark glass. 
• Apply this butter at least once a day and allow it to soak in for 15 minutes before putting clothes over it, because it is quite oily. Store in a cool, dark place.

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Boric acid suppositories may be the cost-effective alternative treatment method you need to remedy vaginal infections, including bacterial vaginosis or yeast infections. They can be prescribed by your healthcare provider as an alternative to traditional antibiotics, especially if that method doesn’t yield results. Boric acid suppositories are also available over-the-counter. This article discusses what boric acid suppositories are, what they may be able to treat, and the benefits and risks associated with them.

What Is Boric Acid?

Boric acid is a water-soluble compound that contains oxygen, boron, and hydrogen. It is a white substance that comes in crystal or powder form. According to research, boric acid exhibits anti-fungal and antibacterial properties. Diluted boric acid solutions may be used to treat skin insect bites, athlete’s foot, foot odor, diaper rash, and yeast infections. Boric acid suppositories work to promote proper acid balance in the vagina. It may relieve symptoms like itching and burning. 

Benefits Of Boric Acid Suppositories

As previously mentioned, boric acid exhibits anti-fungal and antibacterial properties. Research indicates that when used appropriately, boric acid suppositories may reduce the risk of recurrent vaginal infections. At times, they may work more effectively than traditional medications, including antifungals that are typically prescribed to treat yeast infections. A 2011 review of 14 studies found that cure rates involving the use of boric acid varied between 40% and 100%. Based on the available research, researchers concluded that boric acid is a safe alternative and affordable option to other treatments. In some cases, boric acid suppositories may be recommended for:

• Trichomoniasis
• Yeast infections
• Bacterial vaginosis

Boric Acid For Yeast Infections

According to several studies, boric acid suppositories may be very effective at treating yeast infections. Researchers note that this is especially true for yeast infections that are not caused by Candida albicans, the usual suspect of yeast infections. A review of studies found that boric acid suppositories are considered safe with only mild side effects. They did a reasonable job eliminating such non-albicans infections, curing between 40% and 100% of such yeast infections. Additionally, yeast infections were no more likely to recur after boric acid treatment than after use of standard antifungal drugs. 

Boric Acid For Bacterial Vaginosis

Bacterial vaginosis occurs when there is an imbalance in vaginal flora. Unfortunately, there is little evidence for the use of boric acid suppositories to treat bacterial vaginosis. That said, small studies suggest that boric acid may be effective when used alone or as a complementary therapy. In one study, about 77% of the participants reported feeling satisfied with how their symptoms resolved; however, the average treatment time was a little over one year. 

Boric Acid For Trichomoniasis 

Trichomoniasis is a sexually transmitted infection (STI) caused by Trichomonas vaginalis. The research that is available on boric acid suppositories as a treatment option is limited to small studies. Laboratory studies have shown that boric acid can effectively inhibit the growth of trichomonas bacteria. That supports the fact that boric acid suppositories may be an appropriate treatment option for the condition. That said, trichomonas has difficulty growing in acidic environments in lab settings. People who have a higher than healthy pH balance in the vagina tend to experience this condition more frequently. For infections that are hard to treat, consider discussing boric acid suppositories with your healthcare provider. 

How To Use Boric Acid Suppositories

You always have the option of discussing the use of boric acid suppositories with your healthcare provider prior to using it as a treatment option. If you just want to try it on your own, be sure to wash your hands thoroughly. Use an applicator, or your finger, to insert one suppository into the vagina in the evening. You may want to wear a panty liner or washable period underwear in case of possible discharge. 

Typical instructions for a yeast infection is to leave in the suppository overnight, inserting a new one each night for seven days. For recurring infections, insert one suppository per evening for 14 days, then continue to use for six months to a year twice weekly. Most boric acid suppositories are available at drugstores or online. 

Side Effects

Boric acid suppositories are generally safe for adults, but minor side effects can occur. Tell your healthcare provider about other medications or supplements you take because they may or may not interact with the suppository. Don’t ever take boric acid suppositories orally and do not use them if you are pregnant or plan on becoming pregnant. The most common side effects include:

• Burning at the insertion site
• Vaginal irritation
• Suppository leaking out and not fully absorbing
• Redness in the vaginal area
• Watery discharge
• Harm to fetus (if pregnant)

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When Aunt Flo comes to town, the last thing you want to do is move your body. If you regularly experience cramps or achy back on your period, though, a few restorative yoga poses may be the help you’re searching for. Restorative yoga works to, you guessed it, restore and relax the body. It differs from hot yoga or active yoga in that you go through slow, gentle poses that you can mostly do on the floor. In fact, all of the poses in this article take place on the ground!

According to a growing body of research, yoga is an effective way to relieve menstrual cramping and pain. Aside from the pain relief, yoga can also help to improve your mood and relieve stress levels. And the best news of all? You don’t have to work up a sweat to reap the benefits of these yoga poses during your period. The poses are relaxing, so put on some comfy, breathable clothes, grab a small blanket or towel, some pillows, and roll out your mat. 

Supported Child’s Pose

As a forward-folding pose, child’s pose may promote introspection and rejuvenation during times of stress. In this variation, you’ll widen your knees to encourage gentle hip-opening. Plus, you’ll be supported by your pillow or bolster under your chest. 

• Begin on all fours in a tabletop position with your shoulders stacked over your wrists and hips over your knees. 
• Angle your knees out to the edges of your mat and sit back onto your heels. Place your pillow or bolster longways in front of you, drawing it between your knees. 
• Take a deep breath and relax your shoulders. On your exhale, lower your chest so that it comes to rest on your pillow/bolster. Don’t worry if your butt isn’t touching your heels. 
• Contrary to regular child’s pose, this variation calls for you to rest your arms down by your sides, so that your palms are next to your ankles. 
• Turn your head to the side to rest your ear on the pillow, taking five to 10 deep breaths before returning to the starting position.

Pigeon Pose

This is an excellent pose if you have any tightness in your hips, and it may stir up a lot of sensation during your period. By compressing the hip flexors, you can encourage blood flow there and open up the surrounding muscle groups, which may be tight. 

• You can enter the pose from downward dog or from a tabletop position. No matter how you begin, bring your left knee toward your left wrist, lowering your hip, shin, and ankle to the ground. 
• Square your hips to aim both of them forward. If you left hip lifts up, slip a pillow or yoga block underneath for support. 
• Sit up tall and press your fingertips into the ground, lifting your chest to extend through the crown of your head. Drop your shoulders and fold down over your left shin, placing your hands or forearms under your forehead for support. 
• If you need extra support, place a pillow between your chest and the ground. Remain here for five to 10 deep breaths before returning to the starting position. Repeat on the other side. 

Seated Head-To-Knee Pose

Yet another forward-folding pose, but this one targets your outer hips, hamstrings, and lower back. All of those areas may require extra attention during your period. The goal of this pose is not to get your head to your knee; rather, focus on the deep sensations in your legs, hips, and back. Breathe through the pose and find a place that feels comfortable. 

• Begin in a seated position with your legs extended out wide. Bend your right knee and bring your right foot toward your left inner thigh. 
• Take a deep inhale, lift your chest, and extend through the crown of your head to lengthen your spine. On your exhale, turn to face your left leg and lower your chest toward your knee, hinging at the hips. 
• Do your best to keep you back straight and grab hold of your leg, ankle, or foot to create a gentle stretch. Place a pillow between your knee and chest if necessary and hold for five to 10 deep breaths.
• Return to the starting position, take a few breaths, and then repeat on the other side. 

Supine Twist

Twisting postures do indeed twist your spine, but they also encourage blood flow to key areas. This posture helps to release tension in the outer hips, glutes, and thighs, while opening the chest, shoulders, and abdomen as well. 

• Lie flat on your back with your legs extended. Bend your left leg, reaching to grab the outside of your knee to draw it into your chest. 
• Take a deep breath in this position. On your exhale, use your right hand to draw your left knee across your body and toward the right side. Make sure that both your shoulders remain on the floor as you do this. 
• Your knee may or may not touch the ground beside you. You can apply a little pressure to the left knee to create a deeper stretch. Meanwhile, extend your left arm out to the left side and look at your left hand. 
• Breathe deeply for about 20 seconds before returning to the starting position. Repeat on the other side. 

Reclined Cobbler’s Pose

This pose aims to create an opening through your inner thighs and groin, all the way up through your pelvis. If you want to fully relax your lower back, stack two firm pillows underneath your upper back and lean back onto them. People tend to hunch forward when experiencing cramps, so this pose helps relieve tightness in those areas. 

• Lie flat on your back, with or without pillows supporting your upper body, and bend your knees so that your feet are planted firmly on the ground near your butt. 
• Bring the soles of your feet together as you allow your knees to fall out to the sides. Imagine you’re opening a book, but add support under your knees if necessary.
• Extend your arms out to the sides to create more opening in your shoulders. Breathe deeply into your belly and rib cage for five to 10 deep breaths.

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Work emails arrive late at night. Texts from coworkers inquire about upcoming projects that are nearly due but far from finished. A call from a boss breaks up your evening all because he wants an update on something you’ve already told him about. All of these things interfere with personal life and cause stress. In fact, recent data shows that 65% of Americans say that work is a top source of stress, and that happens to people who both love and hate their jobs. 

Women, in particular, face a unique set of challenges at work. We hope that bosses aren’t diminutive to women, but we all know that this is a reality many women face. Childcare and interpersonal relationships, according to Johns Hopkins Center for Mind-Body Research, are very common work issues that cause stress. The research notes that stress occurs when there is an imbalance between the demands of a specific situation and a person’s resources for managing it. 

The brain is like a center for stress, being responsible for organizing how the body responds to stress. This happens throughout the day, whether you realize it or not. That’s because stress is a normal part of life, but stress doesn’t have to get in your way. There are ways to help you manage stress and create a better balance between home and work life. 

Common Sources Of Work Stress

For most people, stress can be traced back to the workplace. That’s true for people who both love and despise going to work. Although stress can take a toll on the mind, it typically produces physical symptoms. For women, the most common sources of work stress include:

• Work-life balance: American women spend more hours working than ever before, which means they have less time for personal obligations. Statistically, women shoulder the majority of the caretaking burden, meaning women are still the primary caretakers for children. Women are also more involved in elder care, so they have caretaker obligations at the beginning and end of life. 
• Technology: Laptops, smartphones, and other mobile devices make their way into our personal time. Although you may leave the office at 5 o’clock, you continue to check your email while laying in bed. Perhaps you respond to work texts or calls while cooking dinner. The ever-present nature of technology makes it more difficult to leave work at work. That is a problem for everyone because it becomes harder to unplug at home. 
• Relationships: It’s no secret that some continue to struggle with pervasive issues, like sexism or discrimination in the workplace. Other women don’t have to deal with these struggles, but they may want to telecommute or maintain nontraditional work hours for the sake of personal obligations. Employers aren’t always flexible and dislike these types of arrangements.

4 Ways To Cope With Stress

Sleep

Health experts cannot put enough stress (no pun intended) on the importance of sleep. Most people neglect sleep or develop certain habits that interfere with a healthy sleep schedule. Sleep is the body’s way to rejuvenate and lack of sleep will only increase the stress you experience from work. Experts suggest that you wind down two hours prior to going to bed by stopping work and avoiding screens. Studies suggest that the use of mobile phones can ruin your ability to get a good night’s sleep. Don’t look at them until you are ready to go to bed! Additionally, steer clear of caffeine too late in the day.

Social Support

Everyone has a social network, which can sometimes act as a stress buffer. Your friends, or close circle of trustworthy people, can support you and connect with shared experiences. Both connectedness and friendship are necessary for being able to cope with stress. Your group doesn’t have to be large; rather, it just has to consist of people you love and trust.

Exercise

Sometimes, you just have to move. Incorporating regular movement into your day, especially if you spend most of your day sitting at a desk, can help lower stress levels. You don’t need to engage in vigorous exercise. Short daytime walks outside can help elevate your mood. Some evidence shows that short bursts of exercise are actually more effective at reducing stress than a long workout at the end of the day. That saves you time and you get the same benefits. 

Find Happiness

If everyone knew where to find happiness, the world may look a lot different. It’s your responsibility to seek out pleasure and joy, prioritizing hobbies and things that you enjoy on a regular basis. Spend time with family, involve yourself with community programs, learn a language, or play music. When you have purpose and meaning in your life, your stress levels are much lower, and you feel better about yourself as a person.

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It’s no secret that adopting healthy lifestyle habits early on in life can help improve overall health. A new long-term study suggests that simple lifestyle changes in middle age may help reduce the risk of dementia. In the study, researchers followed 13,720 women for 20 years to analyze their risk of developing dementia. They examined Medicare claims at the end of the study to determine who received a diagnosis. 

The women in the study received a score for seven health factors. A “0” corresponded to “poor” and a “7” corresponded to “excellent.” According to the study results, the average score at the beginning was 4.3. After a 10-year follow-up, the score was 4.2. At the 20-year follow-up, 1,771 women had already been diagnosed with dementia. 

Researchers adjusted for several factors, including age and education, and found that for every increase of one point in overall score, the participant’s risk of dementia decreased by 6%. It’s important to note that one limitation of the study was that researchers did not receive information that allowed them to see changes in healthy habits. Such changes included quitting smoking, being active, eating better, and maintaining a healthy weight, all of which influence the risk of dementia. 

What Is Dementia?

Dementia is the loss of cognitive functioning, including thinking, remembering, and reasoning. In the beginning, symptoms may be very minor and hard to notice, but the person becomes worse as the disease advances. In fact, dementia can interfere with a person’s daily life and activities. Some dementia patients cannot control their emotions, and their personalities may change. In the more severe stages of the condition, the person typically depends on others for basic activities of daily living. 

Dementia affects millions of people around the world, but it becomes more popular as people grow older. Roughly one-third of people age 85 or older may have some form of dementia, but this isn’t a normal part of aging. Maybe people live well into their 90s without any signs of dementia. 

Women And Dementia

According to a 2021 report, women make up about two-thirds of the people living with dementia, including Alzheimer’s disease. Researchers note that one reason for the higher percentage of female dementia patients is because women live longer than men, and dementia tends to appear after age 80. Other possible reasons include:

• Dementia is linked to depression, and more women have depression than men (statistically)
• People who exercise are less likely to develop dementia, and women tend to exercise less than men.
• Higher education is associated with lower rates of dementia. Many older women today weren’t afforded the same educational opportunities as men.

Symptoms Of Dementia

Everyone loses some neurons as they age, but people with dementia lose significantly more. When women develop dementia, they decline at a much faster rate than men do. For this reason, they can have a more severe form of the illness. The most common signs and symptoms of dementia include:

• Difficulty speaking, understanding, or expressing thoughts
• Trouble handling money responsibly and paying bills
• Experiencing memory loss, poor judgment, and confusion
• Wandering and getting lost in a familiar neighborhood
• Losing interest in normal daily activities or events
• Repeating questions
• Using unusual words to refer to everyday objects
• Acting impulsively
• Losing balance and problems with movement 

When you start to notice these symptoms, in your own self or loved one, it may be time to see a doctor. The same is true for new changes, new symptoms, or worsening of previous symptoms. Although there is no cure, there are some treatments that may help slow the progression of the disease. In addition to those treatments, the following lifestyle habits can be of great help. 

The 7 Lifestyle Habits

Researchers used the American Heart Association’s “Life’s Simple 7” lifestyle habits for their study. Those seven habits are detailed below:

• Eating better
• Being active
• Not smoking
• Maintaining a healthy weight
• Controlling cholesterol
• Having low blood sugar
• Maintaining healthy blood pressure

Behavioral neurologists suggest that this list isn’t an all-or-nothing situation. You don’t have to be the healthiest person alive; rather, adopting some of these habits can improve your long-term health. Any improvements you make over time can help benefit cognition as you age. And changing habits will result in some health benefits, especially if you make them earlier on in life. The longer you maintain these habits, the better.

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Yoga is one of the best forms of exercise to do while pregnant, plain and simple. It can help you prepare the body for labor, strengthen the pelvic floor, and promote relaxation. As with everything during pregnancy, take precautions to keep yourself, and your growing baby, as healthy as possible. 

The body is not the same when a child is growing inside of it. Internal organs shift and squeeze together to make room for the growing uterus. On top of that, the storm of hormones that coarse through the body can make it feel and react much differently than you are used to. That can make yoga during pregnancy a lot more challenging, even if the yoga poses are not that difficult. A prenatal yoga practice, however, can be highly beneficial and quite relaxing. That said, you don’t have to take a prenatal yoga class to reap the benefits of yoga during pregnancy. Talk to your yoga instructor beforehand, let them know you’re pregnant, and they can offer modifications based on what trimester you’re in. 

Benefits Of Prenatal Yoga Poses

The body goes through serious changes while growing another human, so it may not be able to do the same yoga poses it used to. Both experienced yogis and beginner practitioners will need to modify, or avoid certain yoga poses for that reason. Prenatal yoga, however, is a safe and beneficial form of exercise and stress relief during pregnancy. According to researchers, prenatal yoga can help improve sleep, reduce stress and anxiety, aid with lower back pain, relieve headaches, and increase strength and flexibility. It may also help enhance the endurance of muscles needed for childbirth. Now that you know the benefits of prenatal yoga, you can engage in that practice and avoid the following types of yoga poses. 

Poses Lying On Your Back

During the first trimester of pregnancy, it may be very comfortable to lie on your back in corpse pose and other reclined postures. In these cases, it’s typically fine to do so. As you enter the second and third trimesters, however, experts warn against lying on your back for extended periods of time. The weight of the belly can put pressure on the inferior vena cava, a major vein that returns blood from the lower body to the heart. Lying on your back can also put pressure on the back and intestines. Instead, practice gentle twists that don’t compress the belly. Focus on extending your spine and twisting through the upper chest and back. 

Deep Backbends

After the first trimester, deep backbends may not feel comfortable or accessible. The reason for this is because they require major extension through the front of the body. Since your growing belly already extends the front of the body, backbends can be quite painful. Additionally, prenatal yoga experts suggest that postpartum people continue to avoid deep backbends because they can increase the risk of diastasis recti, a common condition in pregnant and postpartum people. It’s better to swap backbends with gentler postures like bridge pose, reverse plank, or puppy pose. 

Belly-Down Postures

Typically, lying on your stomach can elongate the front of the body and massage the internal organs. Once you confirm pregnancy, however, it’s best to avoid any poses that involve lying or placing pressure on the belly (prone position). Cobra pose and locust pose, for example, are not advised during pregnancy, as they can place unnecessary compression on your growing baby. You can still stretch in a gentle way and promote circulation to the front of the body by engaging in tabletop positions, planks and supported variations, or even camel pose. 

Pretzel Poses

Although you won’t find “pretzel pose” in any yoga text, you can probably figure out which poses we’re referring to. Do your best to avoid any position that requires you to twist and contort your body into a pretzel. You don’t need to wrap your legs around your head while pregnant. During pregnancy, the body produces relaxin, a hormone that relaxes ligaments in the pelvis to create space for the baby to pass through. As a result, the risk of over-stretching ligaments in certain poses increases. Stick to simpler poses during pregnancy and be mindful not to over-stretch in any pose during your yoga flow.

Inversions

Headstands, shoulder stands, and handstands are not recommended during pregnancy. Inversions are poses where the head comes above the heart, sending blood from the lower body straight to the head. Although some debate exists about whether or not inversions are safe during pregnancy, the general consensus is that you should avoid them. The reason for this is because the added weight of the placenta, amniotic fluid, baby, and other organs put unnecessary stress on the diaphragm. That can affect your breathing and put pressure on the heart. Some experts say that inversions may shift the baby into a breath position later in pregnancy, but not enough data supports this as of now. If you regularly practice inversions, it may be safe to do, but talk to your doctor or prenatal specialist to determine what is safest for you.

As a final note, always err on the side of caution if you’re wondering which yoga poses are safe during pregnancy. Reach out to your doctor for their input and go from there. Remember that the body is changing and you have to adjust your poses accordingly to encourage a healthy baby.

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As if childhood, puberty, and adolescence weren’t enough, the vagina, and the surrounding area, change as you age. Sadly, these changes aren’t the most-discussed topics, meaning that women may be unprepared for the realities of aging lady flowers. We want you to be prepared for the effects Father Time has on the body, even the vulva and vagina.

During your late 20s and 30s, progesterone and estrogen course through your system. Higher estrogen levels can cause vaginal changes like more discharge. It’s also more common for the first pregnancy to take place between the 20s and 30s, which can affect how the vagina looks and feels. Estrogen levels can fluctuate after pregnancy and during breastfeeding, leading to uncomfortable vaginal dryness. These estrogen changes are typically temporary, but they can cause unfamiliar changes to the vagina. Read on to learn about the other ways the vagina can change as you age. 

The Vulva Changes

It’s important to note that, while closely connected, the vagina and vulva are two different things. The vulva is the outside, and the vagina is the canal. The reason for this clarification is because women often talk about their vagina, when in reality they mean their vulva, the lips, labia majora, labia minora, urethra, or clitoris. The vulva doesn’t really change from your late teens to your 40s, and even into your 50s. At some point, women can experience vulvovaginal atrophy (VVA) that results from the gradual loss of estrogen that comes with perimenopause and menopause. The tissue can become paler and smoother, while the labia can become less distinct. This natural process is nothing to freak out about, though. 

You May Experience Vaginal Dryness

A healthy vagina is well-lubricated, but you may develop vaginal dryness as you age. As estrogen levels decline, the vagina can become dryer because estrogen helps maintain moisture in the vaginal lining. When levels are low, the vagina walls become thinner and dryer, according to health professionals. During your lifetime, there are three main hormonal assaults on the body that cause estrogen levels to fall: breastfeeding, perimenopause, and menopause. In those periods when vaginal tissues lack lubrication, it’s possible to experience discomfort in the vagina, soreness in the vulva, burning or itching, bleeding after sex due to tears in vaginal walls, needing to pee more often, and not wanting to have sex.

The Hair May Change Down There

The graying and thinning of hair down in the vaginal region is quite common as you age. What you may not know is that it’s common to lose hair. According to experts, just like any other hair on the body, pubic hair starts to thin out and disappear during and after different hormonal stages in life. During menopause, the hair may grow slower and will be less thick. Medical conditions and the use of certain medications, both of which come with age, can thin out pubic hair. The new appearance may take some time to get used to, but you may find that it’s more convenient to have fewer hairs down there. 

The Vagina Itself Can Change

While VVA affects the vulva, it can also affect the vagina. The loss of estrogen can dramatically change the appearance and function of the vagina. It’s very possible for the vaginal opening to shrink, and so can the length of the vaginal canal. Additionally, you may also experience frequent irritation, which results from the thinning of vaginal walls. According to surveys, about 20-50% of women start to notice changes, especially during sex because it can be more painful. Sex itself isn’t the main culprit of itchiness, though. Some women experience itchiness when walking or doing exercise. Fortunately, there are many moisturizers and lubricants that can provide temporary relief for that discomfort. 

You May Develop Varicose Veins

Those bigger, bluish veins that tend to crop up in the legs as you age can also occur near the vulvar region. Although varicose veins mainly occur in the feet and legs, they can also surface near the vulva. Prominent veins can pop up during pregnancy because of the boost in blood flow to the pelvic area. That causes the veins to bulge, according to health experts. Other risk factors for vulvar varicosities include standing for long periods of time and obesity, both of which increase pressure on the veins in the lower body. 

You May Be More Prone To Vaginal Infections

The vagina is normally acidic, which is the right pH balance for the protective organisms that live in harmony down there. Anything that disrupts that delicate balance can increase the risk of vaginal infection. As we’ve covered in this article, change is inevitable with age. That means that the hormonal changes associated with pregnancy, postpartum, perimenopause, and menopause can disturb the vagina’s microbiome. This disturbance can lead to vaginal yeast and bacterial infections.

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