Self-care is crucial for everyone, but it’s especially important for women who bear the proverbial weight of the world on their shoulders. Marla Ahlgrimm says that women often juggle many responsibilities, such as work, family, and household chores. Women also deal with stress at work, social anxiety, depression, and other mentally taxing experiences.

Self-care can help women manage these challenges to live healthier, happier lives.

According to Marla Ahlgrimm, there are many ways that women can practice self-care, and they have nothing to do with being indulgent. Just a few smart self-care tactics include:

• Saying no. It’s important to learn how to say no to requests that you don’t have the time or bandwidth for. Marla Ahlgrimm says it’s also okay and completely healthy to say no even to friends and family if the requested task interferes with one of your obligations… or you simply need the time for yourself.

• Prioritizing your physical health. Getting enough sleep, eating a healthy diet, and exercising regularly are all important self-care tactics that we often overlook. Marla Ahlgrimm says that women should strive for a healthy balance of food, seven to eight hours of sleep each night, and about 120 minutes of exercise each week split between strength and conditioning and aerobic exercises.

• Connecting with other people. Our social relationships are just as important as the relationship we have with ourselves. Connecting with others is an important part of the human experience and one that can help women be healthier and happier overall. Marla Ahlgrimm acknowledges, however, that establishing new bonds is not easy as an adult. She says that going to church, joining a class, or participating in a community group can help you meet, mingle, and befriend women who share similar interests as yourself.

The Many Benefits Of Self-Care

There are many ways that practicing self-care can help you live your best life. Marla Ahlgrimm notes that just a few of the benefits of taking care of yourself include:

• Improved physical health. Self-care can help improve your physical health by reducing stress, improving your sleeping habits, giving yourself more nutrition, and boosting your immune system.

• Improved mental health. Self-care can help improve your mental health by reducing anxiety and depression and giving a boost to your self-esteem.

• Increase productivity. When you take care of your mental and physical needs, you regain your energy and focus. This can lead to increased productivity both at home and work. Although it might sound counterproductive, Marla Ahlgrimm says we must all step away from our obligations (for self-care) so that we can return with a fresh set of eyes and a renewed sense of vigor.

• Increased happiness. Simple self-care tactics can increase happiness by making you feel better physically and emotionally.

Marla Ahlgrimm says that women who are not currently practicing self-care each day are truly missing out. She encourages everyone to take just five minutes to prioritize their own mental and physical well-being. Although self-care may look different from one person to the next, she says that the benefits are the same: better health and more happiness.

Finally, Marla Ahlgrimm closes by citing that even small changes to your self-care routine can have big results. She says to make yourself a priority and not to be shy about switching things up if one thing doesn’t work. Remember, self-care doesn’t have to be the same each day, and it never hurts to try new things and expand the possibilities of self-care.

According to Marla Ahlgrimm, menopause is a natural stage in a woman’s life when her ovaries stop producing eggs. Although the inability to get pregnant may be a joyous time in some women’s lives, menopause also brings with it challenges, such as hot flashes, night sweats, and mood swings.

The retired pharmacist and self-help author explains there are many things that women can do to manage the symptoms of menopause. This includes eating a healthy diet. Consuming the right balance of foods can help reduce the risk of developing some health conditions common in menopause, such as heart disease, stroke, and osteoporosis.

Just a few of the reasons that diet is important for women during the change of life include:

• To maintain a healthy weight. Marla Ahlgrimm says that weight gain is common during menopause. And, unfortunately, a few extra pounds can make the symptoms that much worse. By eating a healthy diet, you can maintain a healthy weight and reduce the risk of developing other health conditions that can exacerbate your menopause symptoms.

• To reduce the risk of developing chronic diseases. Marla Ahlgrimm says that menopause is a time when women are at an increased risk of developing some chronic illnesses, like heart disease, osteoporosis, and stroke. Eating a healthy diet can work to reduce the risk of developing these diseases by giving your body the food and fuel it needs to maintain its natural self-defense mechanisms.

• To improve bone health. Estrogen works to protect bones, and when estrogen levels decline during menopause, Marla Ahlgrimm says that women are at an increased risk of osteoporosis. Eating foods rich in calcium and vitamin D improves bone health and may reduce the risk of osteoporosis.

• To improve mood. Mood swings are common throughout menopause, and eating a healthy and balanced diet can work to improve your mood each day. A diet full of fruits, vegetables, lean meats, and whole grains keeps the body and mind in top shape.

• To boost energy levels. Fatigue is unfortunately another common side effect of menopause, says Marla Ahlgrimm. Eating foods that provide energy can combat fatigue. Proteins, complex carbohydrates, and foods full of B vitamins can help.

How To Eat Healthy Throughout Menopause

According to Marla Ahlgrimm, it’s important that women eat low-calorie, high-nutrient foods. Leafy green vegetables, whole grain breads and rice, and an assortment of fruits and colored vegetables work together to ensure a woman has just the nutrients she needs to grow a whole and healthy body.

Marla Ahlgrimm also explains that eating lean protein sources, like chicken, fish, and beans, can help a woman maintain her muscle mass, especially when combined with routine exercise. Marla Ahlgrimm also suggests reducing the intake of processed foods, which are too high in calories and sugar and too low on nutrients.

Diet is important throughout every stage of a woman’s life. It is perhaps most so during menopause, when our bodies leave our reproductive years behind. Since we no longer have to support life, our bodies think it’s time to take a break. Not so. By eating the right foods, you can keep yourself healthy and well from the inside out so that you can look and feel your best, even during menopause.

Sex is supposed to be a pleasurable experience, and sexual intimacy is a crucial aspect of romantic relationships. But for some women, it can be accompanied by pain and discomfort. Marla Ahlgrimm says that pain during sex is known as dyspareunia. It’s a common concern that can have a serious impact on women’s physical and emotional well-being. Today, Ahlgrimm touches on a few of the reasons that sexual intercourse might be painful.

Insufficient Lubrication

According to Marla Ahlgrimm, one of the main reasons that sex might be painful is because of inadequate lubrication. A dry vaginal area may be caused by many reasons, including hormonal changes, medication, stress, certain medical conditions, or insufficient arousal. Penetration without lubrication can result in friction and uncomfortable sex.

Vaginal Infections Or Irritations

Vaginal infections, such as bacterial vaginosis or a simple yeast infection, can cause inflammation and irritation “down there.” Marla Ahlgrimm says that vaginal infections can make the tissue more sensitive, which means you might notice more pain during sexual intercourse.

Hormone Changes

Hormonal changes that occur throughout our lifetimes, but especially throughout menopause or while breast-feeding, can lead to vaginal dryness. Reduced estrogen levels can lead to thinning of the vaginal tissues, which also has the side effect of reducing natural lubrication. Hormone replacement therapy or over-the-counter lubricants may alleviate these symptoms, says Marla Ahlgrimm.

Pelvic Floor Dysfunction

The pelvic floor muscles play a role in sexual pleasure and function in women, says Marla Ahlgrimm. If these muscles become weak or tense, it can lead to pain during intercourse. Other factors, such as childbirth, pelvic surgery, or chronic constipation, can contribute to pelvic floor weakening. Endometriosis may also affect the pelvic floor muscles, resulting in subsequent pain during intercourse.

Psychological Factors

Marla Ahlgrimm says that some women experience psychological issues that can interrupt the body and mind’s openness to the sexual experience. Relationship issues, negative body image, past traumatic sexual experiences, anxiety, and stress can all contribute to physical factors that lead to painful or uncomfortable intercourse. 

Ways To Reduce Discomfort

Sexual intercourse should be a bonding experience. Marla Ahlgrimm says that, fortunately, there are ways that women who experience pain during intimacy may reduce the discomfort. Tips include:

• Use an over-the-counter lubricant. These can be picked up at any drugstore and are safe for most healthy adults.

• Ease into sex. If sexual arousal is the reason for the vaginal dryness, Marla Ahlgrimm says it can help to engage in more foreplay before the main event. Foreplay increases intimacy bonds and can help promote feelings of relaxation so that the mind and body can be present for the experience.

• Change positions. Different positions allow a woman to have more control over angle and penetration. Those with a well-endowed partner may find that being on top allows for precise control and greater pleasure.

• Talk to your doctor. If painful or uncomfortable sex begins to affect your quality of life or relationship, Marla Ahlgrimm says there’s no shame in talking to your doctor. There could be physiological factors, such as hormone dysregulation or an undiagnosed health condition, that need treatment.

Ultimately, Marla Ahlgrimm says that sexual intercourse should not be painful. Issues ranging from stress to hormone dysfunction can all play a role in painful sex. However, there are ways to reduce the discomfort, and all women deserve a safe and pleasurable experience with the one they love.

Recognizing the signs and symptoms of a hormone imbalance is an important step towards seeking proper medical care. If you suspect that you have a hormone imbalance, Marla Ahlgrimm insists that open and effective communication with your healthcare team is vital for accurate diagnosis, appropriate treatment, and improved overall well-being. In today’s post, Ahlgrimm will discuss key strategies to help you engage in productive conversations with your healthcare professionals regarding hormone imbalances.

Educate Yourself

Before approaching your healthcare team, Marla Ahlgrimm says to gather information about hormone imbalances and related symptoms. Research reputable sources, such as medical websites (think Mayo Clinic over WebMD) or publications, to better understand the topic. This knowledge will empower you to ask informed questions and engage in meaningful discussions with your healthcare providers.

Document Your Symptoms

Keep a record of your symptoms, their frequency, and any patterns you notice. This documentation will serve as a valuable reference during your discussions with healthcare professionals. Be thorough and specific when describing your symptoms, as it will help your providers gain a comprehensive understanding of your concerns. Marla Ahlgrimm promises that there is no such thing as too much information.

Choose the Right Healthcare Provider

Identify a healthcare provider with expertise in hormone imbalances, such as an endocrinologist or a gynecologist specializing in reproductive health. Seek recommendations from friends, family, and women who have dealt with similar issues. Selecting the right provider will ensure that you receive appropriate guidance and personalized care for your hormone-related concerns. Marla Ahlgrimm also says to go with your gut. If it feels off, the relationship won’t work, and it’s time to find another care provider. 

Be Open and Honest

When discussing your symptoms with your healthcare team, Marla Ahlgrimm stresses that it’s important to be open and honest about your concerns. Share any relevant personal or family medical history that might contribute to your hormone imbalance, no matter how embarrassing or seemingly insignificant. Providing a complete picture of your health will help your providers make accurate assessments and tailor the best course of action for your specific situation.

Ask Questions

Don’t hesitate to ask questions during your appointments; Marla Ahgrimm says you should never feel bad about asking anything you think is relevant. Seek clarification if you don’t understand something or require further information. Understanding the underlying causes of your hormone imbalance and the available treatment options is crucial for making informed decisions about your healthcare. Remember, you have the right to be an active participant in your treatment plan!

Request Hormone Testing

If you suspect a hormone imbalance, discuss the possibility of hormone testing with your healthcare team. Marla Ahlgrimm says that simple blood tests can help identify hormonal imbalances and guide the appropriate treatment. Request specific hormone panels relevant to your symptoms, such as thyroid or reproductive hormone panels. Advocating for yourself and expressing your concerns can prompt further investigation and aid in reaching an accurate diagnosis.

Consider Lifestyle Factors

In addition to medical interventions, Marla Ahlgrimm notes that lifestyle changes can play a significant role in managing hormone imbalances. Discuss with your healthcare team how modifications to your diet, exercise routine, stress management, and sleep patterns may impact your hormonal health. Collaborating with your providers to create a holistic approach to your well-being can lead to more comprehensive and effective treatment plans.

Seek Second Opinions

If you feel uncertain or dissatisfied with the initial diagnosis or treatment plan, don’t hesitate to seek a second opinion. It is your right to explore different perspectives and ensure that you receive the best possible care for your hormone imbalance. Consulting another healthcare professional may provide valuable insights and alternative treatment options. It is your body, and if one provider doesn’t take your concerns seriously, another will.

When dealing with a potential hormone imbalance, effective communication with your healthcare team is crucial. Marla Ahlgrimm says that by educating yourself, documenting your symptoms, and engaging in open conversations, you can actively participate in your healthcare journey. Remember to ask questions, request hormone testing when appropriate, and consider lifestyle factors. If needed, seek second opinions to ensure that you receive the most accurate diagnosis and appropriate treatment. By advocating for yourself, you can work collaboratively with your healthcare team to address your hormone imbalance and improve your overall well-being.

Ovarian cancer is a type of cancer that starts in the ovaries, the female reproductive organs that produce eggs. It is the fifth most common cancer in women and the most deadly of all gynecologic cancers. In this blog post, Marla Ahlgrimm will discuss the causes, symptoms, and treatment options for ovarian cancer.

Causes of Ovarian Cancer

The exact cause of ovarian cancer is not known, but Marla Ahlgrimm says there are certain factors that can increase a woman’s risk of developing the disease. These factors include:

• Age: Women over the age of 50 are at higher risk of developing ovarian cancer.
• Family history: Women who have a family history of ovarian cancer or breast cancer are at higher risk of developing the disease. Marla Ahlgrimm notes that family history is a factor in most genetic diseases.
• Inherited gene mutations: Some inherited gene mutations, such as BRCA1 and BRCA2, can increase a woman’s risk of developing ovarian cancer. A woman’s doctor can order a test to look for these markers, and many consumer DNA testing agencies scan for these as well. 
• Reproductive history: Women who have never been pregnant or who have had trouble getting pregnant may be at higher risk of developing ovarian cancer.
• Hormone therapy: Some studies suggest that long-term use of hormone replacement therapy (HRT) may increase the risk of developing ovarian cancer.

Symptoms of Ovarian Cancer

Marla Ahlgrimm claims that ovarian cancer is often called the “silent killer” because it often has no symptoms until it has spread to other parts of the body. However, there are some symptoms that women should be aware of, including:

• Bloating or swelling of the abdomen
• Pelvic pain or pressure
• Difficulty eating or feeling full quickly
• Urinary symptoms, such as urgency or frequency
• Fatigue or low energy
• Back pain

It is important to note that these symptoms can be caused by other conditions as well, and having these symptoms does not necessarily mean that a woman has ovarian cancer. However, if a woman is experiencing any of these symptoms, Marla Ahlgrimm stresses that she should speak with her healthcare provider.

Treatment Options for Ovarian Cancer

The treatment for ovarian cancer will depend on the stage and type of the cancer, as well as the woman’s overall health. Marla Ahlgrimm says that current treatment options for ovarian cancer may include:

• Surgery: Surgery is the primary treatment for ovarian cancer. The goal of surgery is to remove as much of the cancer as possible. In some cases, Marla Ahlgrimm says the ovaries, fallopian tubes, uterus, and other nearby tissues may need to be removed.
• Chemotherapy: Chemotherapy is a type of cancer treatment that uses drugs to destroy cancer cells. Chemotherapy may be given before or after surgery, depending on the stage of the cancer.
• Radiation therapy: Radiation therapy is a type of cancer treatment that uses high-energy radiation to kill cancer cells. Radiation therapy may be used in some cases of ovarian cancer, but it is not commonly used.

It is important to note that the treatment for ovarian cancer can have side effects, such as fatigue, nausea, and hair loss. Women who are undergoing treatment for ovarian cancer should speak with their healthcare provider about ways to manage these side effects.

Preventing Ovarian Cancer

There is no surefire way to prevent ovarian cancer, but there are some steps that women can take to reduce their risk of developing the disease. These steps include:

• Birth control: Women who use birth control pills for five years or more have a lower risk of developing ovarian cancer.
• Pregnancy and breastfeeding: Women who have had one or more full-term pregnancies and who have breastfed have a lower risk of developing ovarian cancer. Marla Ahlgrimm asserts that this is just one of the many benefits of breastfeeding. 
• Removal of ovaries and fallopian tubes: Women who have a high risk of developing ovarian cancer, such as those with BRCA1 or BRCA2 mutations, may choose to have their ovaries and fallopian tubes removed to reduce their risk of developing the disease.

When you think of sexual dysfunction, men probably come to mind. Erectile dysfunction, premature ejaculation, and other male-dominant issues tend to garner more attention than those things you can’t see, such as stress, depression, and past trauma.

According to Marla Ahlgrimm, however, sexual dysfunction is common in women and is defined as any persistent problem that interferes with a woman’s ability to experience sexual pleasure. This includes difficulty with arousal, orgasm, or pain during sex.

What causes sexual dysfunction in women?

According to Marla Ahlgrimm, there are many different things that might trigger intimacy issues. These can be physical or psychological.

Physical:

• Hormonal changes. According to Marla Ahlgrimm, fluctuations in hormone levels can have a significant impact on a woman’s sexual function. This is especially true during menopause, when declining estrogen levels can cause dryness, pain during sex, and an overall decreased libido.

• Medical conditions. Certain medical conditions, such as neurological disorders, heart disease, diabetes, and high blood pressure, can make it more difficult for a woman to become physically aroused during intimate contact.

• Medications. Antihistamines, blood pressure medications, antidepressants, and painkillers can decrease libido or cause vaginal dryness.

• Surgery. Marla Ahlgrimm notes that any type of surgery that involves the pelvic region or reproductive organs can cause scarring, damage to nerve tissue, and sensitivity.

• Alcohol and drug use. While many women find a glass of wine helps them wind down and get in the mood, excessive alcohol consumption and drug use can have a negative impact on sexual function by causing fatigue and decreasing libido.

Psychological 

Marla Ahlgrimm says that physical disorders are not the only reason a woman might have trouble enjoying sexual intercourse.

• Stress and anxiety. There is no question that stress and anxiety can have an equally negative impact on the body. The cortisol buildup can also trigger sexual dysfunction by interfering with the one’s ability to become aroused.

• Depression. Depression can cause waning sexual desire along with a loss of interest in pleasurable activities, decreased energy levels, and distancing from relationships. Marla Ahlgrimm explains, however, that some women may become oversexual during times of depression in an effort to feel some sort of connection.

• Relationship problems. Marla Ahlgrimm says that relationship problems cause more sexual dysfunction than one might think. Poor communication between partners, a lack of trust, unresolved conflicts, and infidelity are all reasons that a couple may decrease their intimacy.

• Negative body image. Many women suffer from negative body image or body dysmorphia. This can make her feel as though she is not desirable, and she may reflect her own feelings of poor self-worth as coming from her partner.

Treatment

According to Marla Ahlgrimm, the treatment for sexual dysfunction in women depends on the underlying cause. Some women may find that hormone therapy can help, particularly in the cases of menopause. There are also medications, including lidocaine creams, that may reduce pain during intimacy. Marla Ahlgrimm also says that some women can benefit from counseling and lifestyle changes.

All relationships deserve to have a healthy sex life. However, hormones, depression, and other issues can have a negative effect. If you and your partner are having trouble achieving intimacy because of female sexual dysfunction, Marla Ahlgrimm recommends visiting a healthcare professional.