Each year, millions of Americans make resolutions to change bad behaviors come the new year. Unfortunately, many of these have been long since forgotten by Valentine’s Day. Today, Marla Ahlgrimm offers a few quick tips on how to set goals you’ll actually want to achieve.

It Starts With Reflection

Marla Ahlgrimm says that the first step in creating a set of goals that you’ll accomplish is to reflect on the past year. Did you face any specific challenges? Did you learn any lessons? Were there any unresolved issues that you don’t want to carry around with you in 2025?

Identify Your Values

Next up is identifying what’s important to you. Do you want to create goals that center around your family? Work? Your appearance? Or the way you present yourself? Make a list of your top five priorities. Marla Ahlgrimm says you can then set goals based on these.

Be Specific

Marla Ahlgrimm says the only way to actually set a goal is to be specific in what you would like to accomplish. Don’t say that you want to lose weight. Instead, say that you would like to drop 5 pounds by X date and then list out how you plan to do so. This might be eliminating excess sugar from your diet or working out more often.

Make It Measurable

Measurability is the best way to determine whether you’re on the right track to achieving any goal you set. Using the weight loss goal above, it’s easy to see how measuring pounds lost is a great way to see how far into achieving your goal you are. You can also apply measurability to other goals, says Marla Ahlgrimm. For example, if you wish to read more, list out the books you’d like to complete and mark off your progress on each.

Assess Achievability

Now it’s time to look back on your goals and make sure that they are achievable in the timeframe you set forth. You might not, for example, achieve the goal of losing 50 pounds by February without putting your health at risk. Marla Ahlgrimm says that this is a great example of a time to work with a healthcare professional to determine a plan that works for you and your unique body composition.

Get To Planning

Your goals are sets, and you know that they are achievable. Now it’s time to plan out exactly how you’ll accomplish all of the things you wish to do in the coming year. You do not have to map out every single moment of your time, but you should have a general guide that helps you stay on track and overcome obstacles.

Celebrate Success

Marla Ahlgrimm says one of the best ways to stay motivated is to celebrate your successes.This does not have to be the achievement of a goal, but you can reward yourself for making progress. Something small, such as a quick trip to the spa or an afternoon off work to do nothing are great ways to mark your milestones and increase your motivation.

New Year’s resolutions don’t have to be lost. Marla Ahlgrimm says that the tips above can help you set and achieve your goals, no matter what part of your life is affected.

Sometimes in late adolescence, most of us go through puberty. However, Marla Ahlgrimm says that there are some young women who fail to physically mature.

The term “absent puberty” refers to a condition where the physical changes associated with puberty, including breast development, menstruation, and pubic hair formation, don’t begin naturally. Marla Ahlgrimm says there are many reasons this might happen. This includes hormonal imbalances, genetic disorders, chronic illnesses, and certain medications.

What Happens If a Woman Does Not Go Through Puberty?

If a woman does not go through puberty, Marla Ahlgrimm says it has several significant physical and psychological consequences.

Physically, without puberty, a woman won’t experience typical changes, such as breast development or widening of the hips. She likely also won’t grow underarm or pubic hair. Marla Ahlgrimm also notes that absent puberty also means a lack of menstruation, which is a key reproductive function. This, sadly, can lead to infertility. Marla Ahlgrimm says that women who don’t go through puberty will be unable to conceive naturally.

Marla Ahlgrimm also notes that puberty is crucial for bone growth and development. Without physical maturity, a woman may have a shorter stature and weaker bones.

From a psychological standpoint, the lack of physical changes associated with puberty can lead to body image issues. Marla Ahlgrimm says that smaller breasts and a less feminine physique can also lead women to feeling inadequate physically when compared to their same-age peers. Social difficulties and emotional distress are also common in women who don’t go through puberty. Marla Ahlgrimm says not fitting the physical development mold of other girls can lead to social isolation and difficulty forming meaningful relationships.

What Causes Absent Puberty?

As previously mentioned, there are several reasons that a woman may not achieve puberty. Marla Ahlgrimm says the first is a hormonal imbalance. Issues with the hypothalamus, ovaries, or pituitary gland can interfere with the signals that trigger puberty. There are also a few, albeit rare, genetic disorders that can delay or halt puberty. These include Turner syndrome, Klinefelter syndrome, and Kallmann syndrome.

Marla Ahlgrimm says that medications for chemotherapy and also malnutrition can disrupt hormone balance and delay puberty.

If you or someone you know is experiencing delayed or absent puberty, Marla Ahlgrimm says that it’s crucial to consult with a healthcare professional for a proper diagnosis. In many cases, Marla Ahlgrimm says that early diagnosis and intervention treatments can help and ensure normal physical and emotional development.

Folic acid is known mostly for helping to prevent birth defects. However, according to women’s health specialist and self-help author Marla Ahlgrimm, it’s crucial for overall health, especially for women of childbearing age.

Folic acid is a synthetic form of the B Vitamin folate. It is heavily involved in the production of red blood cells and the development of other cells throughout the body. Marla Ahlgrimm explains that folic acid supports DNA synthesis and repair and offers a host of other benefits for women.

Folic Acid And Birth Defect Prevention

While there are no guarantees that a pregnancy will go without concerns, women who take folic acid supplements throughout their pregnancy may be at a lower risk of experiencing certain birth defects. Marla Ahlgrimm says that folic acid is known to reduce the risk of neural tube defects, including anencephaly and spina bifida. Folic acid may also help prevent cleft lip, cleft palate, and other facial deformities.

Overall Health

According to Marla Ahlgrimm, folic acid assists in the production of red blood cells. This can reduce the potential for anemia, which is characterized by a low number of healthy blood cells. Folic acid is also beneficial in helping DNA repair and synthesize. Further, folic acid helps with cell function and rapid cell growth during pregnancy and in early childhood. Marla Ahlgrimm notes that ultimately, folic acid can work to reduce the risk of chronic diseases and birth defects.

Sources Of Folic Acid

There are many different ways that women can get enough folic acid, especially during pregnancy. While Marla Ahlgrimm explains that supplements are beneficial, eating a healthy diet is the best way to get enough vitamins and minerals.

Marla Ahlgrimm cites leafy green vegetables, such as broccoli, kale, and spinach, as excellent sources of folate. These foods don’t have to be eaten in their raw form, and they can be cooked or blended into smoothies for those who don’t appreciate the earthy taste of cruciferous vegetables. Legumes, such as chickpeas, lentils, and kidney beans, are also rich in folate. For those who prefer a sweeter option, many citrus fruits, like lemons and grapefruits, also contain high levels of the B vitamin. Marla Ahlgrimm explains that some cereals, breads, and grains are also fortified with folic acid.

Important Considerations

The key take away here is that women of all ages can benefit from an increased consumption of folic acid. However, Marla Ahlgrimm says that it’s important that women of childbearing age consult with their primary health care physicians to ensure that they get enough of the vitamin to help prevent birth defects and neural tube deficiencies during pregnancy. Folic acid can be obtained either by dietary supplement or through eating a healthy diet that includes leafy greens and certain legumes.

Marla Ahlgrimm recommends consulting with a healthcare provider to determine the appropriate amount of folic acid to consume, especially for women with underlying health conditions or who are currently taking over-the-counter or prescription medications.

Women are often told that the reason for their back pain is caused by anything from lack of exercise to picking up children the wrong way. According to Marla Ahlgrimm, both of these are likely culprits. However, one thing many women also know is that having large breasts doesn’t do their backs any favors. But is it true that breast size and back pain are related?

What Does Science Say?

Technically, there’s no definitive scientific evidence that shows a direct correlation between breast size and back pain. However, many women agree that there is a definite link. Why? The most likely explanation is an increased weight on the shoulders, neck, and back.

According to Marla Ahlgrimm, there are other factors that contribute to back pain in women with large breasts. These include:

• Posture changes. Marla Ahlgrimm says that the weight of larger breasts may cause the shoulders to push forward. This can lead to poor posture and a strain on the back muscles.

• Muscle strain. The constant support of heavy breasts can lead to muscle fatigue throughout the upper body, not just the back.

• Ligament strain. There are a few different ligaments that connect the breast to the chest wall. Over time and without proper support, these can become stretched and strained. This can lead to aching that extends to the back.

• Poorly fitted bras. A poorly fitted bra can exacerbate back pain as these do not provide the right amount of support for a busty woman.

Tips For Managing Back Pain Related To Breast Size

Short of having breast reduction surgery, Marla Ahlgrimm says there are other ways for women with large breasts to experience pain relief.

The first is to begin wearing a supportive bra. Marla Ahlgrimm says the bra should fit properly to provide adequate support based on breast size. She recommends visiting a shop that specializes in fitting women based on cup size and other factors. Marla Ahlgrimm also recommends practicing good posture throughout the day. This should include keeping your shoulders relaxed and your back straight.

Back-strengthening exercises can also help. Marla Ahlgrimm cautions, however, that women should work with their healthcare providers and/or exercise trainers to find exercises that are safe for them. Consistent back pain should also be discussed with your primary healthcare provider. This can help rule out any potential causes that might require medical intervention.

While breast size can be a contributing factor to back pain, Marla Ahlgrimm says it’s important to remember that each individual experience may vary. If you experience back pain, it’s best to consult a healthcare professional and take the above common-sense steps to ease the strain and reduce the pain.

We all know that water is essential to human life. But why? And should water be your only beverage? Marla Ahlgrimm touches on her opinion in today’s brief post.

The Argument For Water

Without proper hydration, the body can’t function. According to Marla Ahlgrimm, water serves many life-critical functions. First, it transports nutrients throughout the body. Water is also responsible for helping your body remove waste, lubricate joints, and contribute to healthy skin. Marla Ahlgrimm further states that water can help you lose weight and improve digestion.

How To Drink More Water

There is no magic formula for getting the exact number of ounces of water your body needs each day. However, there are a few ways that you can trick yourself into being properly hydrated. This is important, especially if you don’t like water. Marla Ahlgrimm suggests:

• Carrying a water bottle. Marla Ahlgrimm notes that reusable water bottles are a great way to keep your daily dose of H2O at arm’s length. Look for a bottle that’s BPA-free and easy to clean.

• Add flavor. Water itself has no taste. The nutrients, contaminants, and chemicals in the bottle or tap give each glass of water a distinct flavor. If you’re averse to plain water, you can add slices of fruit, such as berries or limes, to enhance the flavor. Marla Ahlgrimm also says that you can use sugar-free water additives in moderation.

• Eat water-rich foods. You don’t have to chug a gallon of water each day to stay hydrated. Check your diet. Marla Ahlgrimm says that watermelon, cucumber, celery, and many other fruits and vegetables help contribute to your overall hydration.

• Skip sodas. According to Marla Ahlgrimm, sugary sodas are about the worst drink you can put into your body. Not only do these do little to contribute to your overall water intake, but they also contain a high sugar level, which can wreak havoc on your physical (and oral!) health.

Should We Drink Only Water?

Many health practitioners recommend drinking nothing other than water and the occasional cup of coffee or a glass of wine. Marla Ahlgrimm doesn’t necessarily disagree but also notes that some individuals may benefit from a slight variety. Athletes or those who live in extremely hot and humid climates may also need to enrich their diet with electrolytes. While these minerals are found in bananas, sweet potatoes, and other foods, many commercial sports drinks are quick, easy, and relatively safe sources that can help you replenish lost nutrients quickly.

While water should almost always be your first choice to fill your cup, Marla Ahlgrimm says that it’s best to be sensible. No one would deny you a cup of coffee in the morning or a glass of wine with dinner, but it’s best to skip the sugary sodas, frappes, and milkshakes and stick to water as your drink of choice.

Women’s healthcare advocate, author, and retired pharmacist Marla Ahlgrimm has watched the world of healthcare evolve over the last 5+ decades. Today, she offers up answers to some of our most burning questions about the latest advancements in women’s health.

Q: Has artificial intelligence made its way into the healthcare realm?

Marla Ahlgrimm: Absolutely. Most recently, AI is credited with being integrated into mammography analysis to help more accurately identify subtle abnormalities that might be missed by the human eye. While still fairly experimental, the technology can improve accuracy and lead to earlier detection of breast cancer.

Q: Speaking of breast cancer, how has technology assisted in the treatment of this disease?

Marla Ahlgrimm: Genetic testing has been huge. By taking a simple DNA analysis, doctors can help identify certain gene mutations within a breast cancer tumor. This allows for highly tailored treatment plans that use drugs specifically targeting those gene alterations. This can increase the effectiveness of therapy while minimizing side effects on women.

Q: Has technology made any strides in reproductive health?

Marla Ahlgrimm: It has. Over the last decade or so, contraceptive methods, including IUDs and long-acting reversible contraceptives, have become more effective. Further, as technology continues to find ways to create more comfortable non-hormonal contraceptive options, more women are choosing fertility awareness, copper IUDs, and other more natural alternatives in the quest to remain childfree for longer.

Q: How do you think technology might help with menopause management?

Marla Ahlgrimm: As we continue to learn and understand more about the human body and how it utilizes hormones, we can better tailor hormone replacement therapy (HRT) to each individual. Further, having access to technology allows women to better modify their lifestyles to live healthier, happier lives.

Q: How does technology help prevent diseases?

Marla Ahlgrimm: It’s simple: prevention is the best medicine. As people have additional access to knowledge, information, and health-friendly tools, they can make better decisions. Further, technology can help people keep their bodies moving without being overly strenuous. This is crucially important for older women who may suffer from issues such as diabetes and osteoporosis.

Q: Technology has been great for physical health, but what about mental health?

Marla Ahlgrimm: Technology, and specifically social media, artificial intelligence, and online portals, allow for greater awareness of mental health issues and their associated challenges. Further, technological advances over the last 10 or 20 years have also made research easier, and artificial intelligence can help quickly analyze papers and publications to spot patterns and mental health behaviors that might lead to a greater understanding of these types of struggles.

Q: Do you think technology will ever stop advancing healthcare?

Marla Ahlgrimm: I hope not! Many of the advancements we’ve seen over the last 50 years have come on the heels of technology. One great example is the ultrasound. While the first ultrasound for medical purposes took place back in the 1950s, by 1991, 3-D ultrasound technology allowed for detailed images of living fetuses. This singular breakthrough significantly increased the ability to perform prenatal care.

Marla Ahlgrimm says that there is still no substitute for humans in the world of medicine. However, assisted surgeries, artificial intelligence, and other technological advances can and will continue to help medical professionals improve care for people all over the globe.