The old adage “you are what you eat” rings true, according to Marla Ahlgrimm. While it doesn’t mean you’ll literally turn into a carrot or sponge cake, the nutrients you consume strengthen the building blocks of your health.

And, although most people think about food in terms of weight management, nutrition (or lack thereof) can have a profound effect on your hormones as well.

Blood Sugar Control

According to Marla Ahlgrimm, refined carbohydrates and sugary foods can cause blood sugar spikes and crashes. This disrupts hormone production, especially insulin, which further influences hormones like estrogen and testosterone. Eating a balanced diet with complex carbohydrates, fiber, and healthy fats can help you maintain steady blood sugar levels.

Nutrient Supply

Certain nutrients are essential building blocks for hormones, says Marla Ahlgrimm. Protein, for example, provides amino acids, while healthy fats, including avocado oil, support hormone production. Similarly, deficiencies in specific vitamins and minerals can adversely affect hormone function.

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There are many ways to lower your healthcare costs, from keeping yourself in better shape to reducing your insurance deductible. But these aren’t always options for everyone, says Marla Ahlgrimm. Today, the retired pharmacist offers tips on how everyone can utilize a variety of resources to keep their healthcare costs down.

Look For Free Or Low-Cost Clinics

According to Marla Ahlgrimm, many areas have free or low-cost clinics that offer primary care services. Many provide women’s health exams. You can also consider reaching out to Planned Parenthood for affordable women’s health services, such as screenings, birth-control consultations, and STD testing.

Telehealth Services

Marla Ahlgrimm says that some platforms offer free or lowered-cost telehealth consultations. These are one-on-one discussions with qualified healthcare providers, such as doctors and nurses. Your insurance company may have a program are you available to you.

Like telehealth services, you might consider subscription healthcare services, which may offer access to online or text-based care. Marla Ahlgrimm says it’s crucial to be fully honest and detailed about issues you’re dealing with when discussing your health with someone who can’t physically examine you. Saying the wrong thing and failing to mention what you might consider a non-important symptom may prolong your care and increase your expenses.

Government Websites

There are two kinds of great resources online, says Marla Ahlgrimm. The National Institutes of Health, the Office of Women’s Health, the Mayo Clinic, and other major hospital websites often have a vast library of information online. Some hospitals may even offer a symptom-checking tool that can help you decide if you should seek in-depth care.

Consult Your Pharmacist

If you have health problems, whether it’s the common cold or something more serious, you may have been prescribed medication. If so, make sure to utilize your pharmacist and their vast range of knowledge to answer questions on prescription medication and over-the-counter offerings.

Support Groups

One-on-one or online support groups can help you connect with others who have the same types of health issues as you. Ultimately, these resources can provide valuable information. However, Marla Ahlgrimm stresses that they are not a substitute for professional medical advice. She recommends that women with specific health concerns seek medical attention from a qualified healthcare provider. 

Stay Healthy

Staying healthy is the number one way to reduce healthcare costs. Remember, being truly healthy is a comprehensive approach to life, not just the act of visiting the gym or eating well on occasion.

Marla Ahlgrimm stresses diet and exercise, recommending fruits, vegetables, and whole grains daily. She also recommends drinking plenty of water—at least 64 ounces daily. Marla Ahlgrimm recommends approximately 120 minutes of light to moderate exercise each week for physical activity. While there is no way to ensure that you won’t have to spend on health-related concerns, Marla Ahlgrimm says that the tips above can help you capitalize on resources available to you so that you spend less to keep yourself healthy.

It’s been more than four years since the world was unexpectedly thrust into the deepest, darkest depths of the first major pandemic in most of our lifetimes. According to Marla Ahlgrimm, the pandemic’s effects continue to ripple through society, and women have borne the brunt of the burden.

According to Marla Ahlgrimm, there have been many lingering effects of the pandemic on the fairer sex. These range from job losses to a staggering mental health toll to a sad increase in domestic violence.

Economic Impact

Marla Ahlgrimm explains that the pandemic disproportionately affected women. In terms of job loss, the hospitality and service industries, which are heavily dominated by women, were the ones affected first and most by lockdowns. Today, although most businesses are back to “normal,” many have found that they can operate with fewer in-person employees, meaning there continue to be fewer jobs available.

Another way that the pandemic continues to hurt women is in lingering childcare challenges. During the height of the pandemic, school and childcare facility closures forced many women out of the workforce. These women, in turn, took on more household responsibilities. According to Marla Ahlgrimm, many have found it difficult to find childcare amid a surge of women attempting to return to the workforce.

Work/Life Balance And Mental Health

If there’s one thing many women agree on, the pandemic significantly blurred the lines between work and home. Although many women already worked remotely, many knowledge-based jobs were suddenly remote. Women had to learn how to juggle even more during this time as schools and childcare centers were closed. Marla Ahlgrimm says that added burdens continue to weigh many moms down today.

Marla Ahlgrimm also notes that economic insecurity and significantly increased caregiving responsibilities (many women also found themselves taking care of aging parents during the pandemic) had a major impact on women’s mental health. The rates of anxiety and depression continue to rise even as the CDC’s COVID-19 exposure map continues to show a steady decline in the disease nationwide.

Healthcare Disruptions

Disruptions in healthcare services during the pandemic led to a backlog of delays in women’s health. Many women were forced to put aside preventative screenings, reproductive health visits, and routine checkups for a year or more. Marla Ahlgrimm says that many women continue to find it more difficult to schedule an appointment with their healthcare providers.

Domestic Violence

Domestic violence is nothing new, but Marla Ahlgrimm says that the pandemic heightened it throughout the world. Lockdowns and social isolation made bad situations worse. Further, women had very limited access to support services for themselves, and their children were often in greater danger in the “safety” of their own homes.

Ultimately, Marla Ahlgrimm says that we are past the worst of the global healthcare crisis. And we have learned a lot about handling ourselves when our lives are on the line. However, she says that women continue to experience the effects of what we all had once hoped was just a temporary inconvenience.

As women, we tend to use antiperspirant and deodorant daily. But how much do you know about the chemicals you’re applying to your body to stop sweat and body odor? Today, women’s health expert Marla Ahlgrimm offers some insights into this everyday action.

Antiperspirant vs. Deodorant

First and foremost, it’s important to understand the difference between deodorant and antiperspirant, says Marla Ahlgrimm. Deodorant primarily masks body odor, while antiperspirant reduces sweat production. Deodorant typically contains antibacterial agents and fragrances, while the main ingredient in most antiperspirants is aluminum salt.

Aluminum in Antiperspirants

According to Marla Ahlgrimm, most deodorant and antiperspirant products are safe for women of childbearing age and older. However, some things women should be aware of and discuss with their doctor if concerned. The most specific concern is the aluminum in antiperspirants. While no definitive research links aluminum to breast cancer, some women with a history of the disease may be concerned about absorbing aluminum salts.

Marla Ahlgrimm further explains that aluminum may also cause skin irritation in those with sensitive skin.

Natural Alternatives

Many women understandably want to reduce sweat and odor without resorting to chemicals like aluminum. Thankfully, Marla Ahlgrimm says there are many alternatives for those seeking a more natural approach:

• Baking Soda: Long used as a natural deodorizer, baking soda can help reduce sweat when applied directly to the armpits, according to Marla Ahlgrimm. Similarly, cornstarch can be used alone or mixed with baking soda. Cornstarch is also useful between the thighs to prevent chafing during warm weather.

• Apple Cider Vinegar: While known for weight loss claims, apple cider vinegar is also a powerful antimicrobial agent that can reduce odor-causing bacteria. However, Marla Ahlgrimm cautions that it may irritate sensitive skin.

• Witch Hazel: Often used on the face to tighten pores and reduce oil, witch hazel can be similarly used under the arms or other skin folds to tighten pores and potentially lower sweat output.

• Mandelic Acid: Made from bitter almonds, mandelic acid is a popular addition to many women’s skincare regimen. But it also has the odor-fighting powers of being a natural antibacterial agent. 

Choosing the Right Product

Marla Ahlgrimm emphasizes that women have control over their bodies, including sweat and odor management. Product choice is personal. She advocates for using the gentlest solutions possible, but acknowledges that some natural products may not be as effective as aluminum-based antiperspirants. Marla Ahlgrimm encourages women to choose what works best for them and their situation.

A Final Note

Sweating and body odor are completely natural, reminds Marla Ahlgrimm. While excessive sweating might be embarrassing, it often has nothing to do with room temperature. She hopes women won’t let a little moisture hinder their accomplishments.

We’ve all been guilty of scrolling on our phones until well past bedtime, says Marla Ahlgrimm. There are many downsides of having unlimited access to the outside world. However, with balance, access to news outlets, social media, and other online portals can be a good thing for women.

The Downside

According to Marla Ahlgrimm, time on our phones comes with many things that fit squarely into the con category. These include:

• Added stress. As women, we wear many hats and can struggle with time management. Between juggling our family, work, and personal needs, we’re already stressed out. Add our desire to scroll through the night, and lack of sleep can stress us out even more. Marla Ahlgrimm says that pressure to live up to social media standards can also add to our overall stress levels.

• Reduced physical activity. It’s much harder to exercise with the phone in your hand. Marla Ahlgrimm says that overreliance on social media/screen time can lead to reduced physical activity.

• Societal pressures. We’ve already mentioned living up to social media standards, but it’s worth its own bullet point. Marla Ahlgrimm explains that constantly scrolling social media can leave women feeling less than adequate, despite the universal knowledge that not everything we see on our screens is a direct reflection of reality.

• Harassment. It’s a sad fact, but women are much more often than men targets of online bullying, sexual harassment, and other digital disturbances. Marla Ahlgrimm says that being the butt of a cruel joke online can leave women feeling inadequate, lonely, and unsure of themselves.

• Social media addiction. Social media addiction may be difficult to spot. Women may find that they simply “can’t” put down their phones and engage in real life. Marla Ahlgrimm recommends limiting screen time to no more than two hours each day and insists that it is best to put your phone down at least 30 minutes before bedtime.

On The Bright Side

Although social media has many negatives, Marla Ahlgrimm says there are some positives to Facebook, Instagram, and other social media portals. These include:

• Social connections. Social media can help women feel more connected to one another. This may be especially important to seniors who can’t always leave their homes for social hour.

• Online support groups. There are many online communities that offer support for everything from starting your own business to mourning the loss of a child. Marla Ahlgrimm says these online support groups can be a huge benefit to women needing a community of like-minded individuals.

Finding Balance

The key to enjoying social media without succumbing to its dark side is to find balance. Marla Ahlgrimm says there are many ways that this can be achieved, including setting time limits, curating your newsfeed to only include uplifting sites/posters, and prioritizing real connections.

Ultimately, Marla Ahlgrimm says that social media does have its place in today’s ever-connected world. But she cautions that women must find balance and avoid comparing themselves to others. Remember, social media does not always reflect reality, and too much time focusing on the outside world can leave you with less time to focus on yours.

Long nights, cold days, and inclement weather can all take a toll on our mental health. According to Marla Ahlgrimm, this begins at the chemical level with our hormones.

If you’re feeling a little rundown during the coldest part of the year, you’re not alone. Our hormones are linked to the weather, and specifically the cycle of the sun. Marla Ahlgrimm explains that these tiny little chemical messengers make or break our mood. 

Sunlight’s Impact

Circadian rhythm is how the body flows with the ebbs and tides of the season. And according to Marla Ahlgrimm, less sunlight means our bodies produce more melatonin. As the sleep hormone, Marla Ahlgrimm says that melatonin makes us feel lethargic, sluggish, and ready to curl up for bed before dinner time. 

The sun is also responsible for helping our bodies make vitamin D. When the days are shorter, we have less vitamin D flowing through our veins, which can affect our energy levels, immune system, and even our mood. And your body may even release lower doses of serotonin, which is known as the feel-good chemical, during the winter.

SAD

Speaking of serotonin, Marla Ahlgrimm says that low levels of this hormone can lead to Seasonal Affective Disorder, or SAD. This type of depression is common, especially in women, during the winter months. It’s believed that the ever-fluctuating levels of progesterone and estrogen play a part in the length and severity of Seasonal Affective Disorder.

Think Thyroid

Your thyroid is also affected during the cold weather, says Marla Ahlgrimm. Your body naturally produces more thyroid stimulating hormone when the temperatures drop and daylight no longer lingers. People who already have hypothyroidism or who have an underactive thyroid may find that they experience more thyroid-related issues during the winter.

Even for people who do not have a family history of thyroid issues, thyroid function tests are beneficial when winter brings fatigue, constipation, weight gain, stiffness and swelling of the joints, dry skin, or weak muscles.

Combating The Cold

Until our bodies evolve to keep up with our modern-day access to heat, light, and food, we must take extra measures to improve how we look and feel throughout a circadian conundrum. Marla Ahlgrimm’s tips include:

• Establishing a routine bedtime. Get the same amount of sleep each night (ideally, eight hours), even when it’s dark at 4 PM.

• Spend time in the sunshine. When possible, go outside for at least 20 minutes every day. Morning sunlight is best, says Marla Ahlgrimm, but any daylight is better than none. Bonus tip – continue to wear sunscreen in the winter.

• Maintain an exercise regimen. Get your body moving throughout the winter. Even if you can’t go outside, Marla Ahlgrimm says you can hula hoop, jog in place, or run up and down the stairs to get your blood flowing and your heart pumping.

• Cut off the coffee in the afternoons. While a caffeine injection might seem the most logical course of action at 5 PM, avoid coffee in the afternoon hours. Caffeine can keep you alert and awake for many hours, but it can also interfere with your ability to wind down in the evening.

• Talk to your doctor about vitamin D supplements or light therapy. Vitamin D supplements and or light therapy can be a huge boon to your overall mental and physical health when the sun says sayonara early in the day.

According to Marla Ahlgrimm, winter is a beautiful season full of joy. However, it can also usher in hormone fluctuations that bring more woe than wonder. Thankfully, the season doesn’t last forever, and the summer sun will soon be shining.