Menopause is a naturally occurring event that happens to all women. According to Marla Ahlgrimm, its symptoms, which include mood changes and hot flashes, can have a significant impact on your life. But, there are ways to take care of yourself to lessen the discomfort.

Talk to your doctor

First, Marla Ahlgrimm suggest talking with your doctor if you believe that you’re coming up on menopause. Ask them about whether or not you should continue taking birth control. Keep in mind here that even if you have taken an at-home menopause test and it has come back that you are in the middle of menopause, these are not necessarily reliable.

Is hormone treatment right for me?

According to Marla Ahlgrimm, hormone therapy can help relieve many of the worst symptoms of menopause. However, she cautions that it is not for everyone. Marla Ahlgrimm says that women with a history of liver disease, blood clots, certain types of cancer, and those who have ever had a heart attack or stroke may not be good candidates for hormone therapy.

Taking care of yourself at home

Even if you do engage in hormone therapy, you may still feel uncomfortable at least some of the time. Marla Ahlgrimm suggests doing things that prioritize your wellness each day. This includes getting enough sleep, eating fruits and vegetables, relaxing, and exercising. A few other ways that you can handle menopause distress in the moment include:

• Take a warm bath. Marla Ahlgrimm notes that warm water can help ease muscle tension and may alleviate cramping.

• Take a walk. Walking boosts the production of “happy” hormones, which may help mitigate pain.

• Talk to a friend. The physical symptoms of menopause can be mentally depleting. Marla Ahlgrimm notes that sometimes talking to a friend – bonus points if she is also going through menopause – may be enough to help you feel better about your situation.

• Ask your doctor about supplements. Before you order a supplement online that claims to alleviate menopause symptoms, talk to your doctor. Many of these are simply marketing, and they will not help your symptoms.

You may have heard it called syndrome X, insulin resistance syndrome, hypertriglyceridemic waist, or obesity syndrome. But, the fact remains that metabolic syndrome puts your health at risk. Today, retired compounding pharmacist, author, and women’s health expert Marla Ahlgrimm answers a few questions about metabolic syndrome.

Q: What is metabolic syndrome?

Marla Ahlgrimm: Metabolic syndrome is not a single condition. Instead, it is a collection of risk factors that can significantly increase a person’s risk of many serious health complications. People with metabolic syndrome may have a higher risk of stroke, diabetes, and heart disease.

Q: What are some metabolic risk factors?

Marla Ahlgrimm: There are many, but the five that are most predominant are a large waistline, high triglyceride levels, lower-than-normal HDL cholesterol, high blood pressure, and high blood sugar, even during fasting.

Q: What are some lifestyle choices that contribute to metabolic syndrome?

Marla Ahlgrimm: While there are some metabolic risks that can’t be changed, such as age and genetics, men and women alike put themselves at a higher risk of these collective symptoms when they are extremely overweight and with a sedentary lifestyle. Those with sleep apnea, gallstones, polycystic ovary syndrome, and a fatty liver may be at higher risk of metabolic syndrome.

Q: How is metabolic syndrome treated?

Marla Ahlgrimm: It starts by addressing each symptom individually, which, fortunately, is often done using the same methods. The vast majority of healthcare providers will first recommend that people with metabolic syndrome take control of their weight. This will include a combination of eating fewer calories and more whole foods and spending more time active. Doctors will likely also recommend quitting smoking and reducing alcohol consumption.

Metabolic syndrome is a serious set of conditions. However, by knowing your risk and understanding how it’s treated, you can take better care of yourself today so that you’ll have a brighter future.

Vaginal hygiene is a topic that many women find embarrassing. However, according to Marla Ahlgrimm, it is crucial that we understand how to take care of our most sensitive bits. Keep reading as the women’s health expert and hormone therapy self-help author offers up a bit of insight on how to take care of your sexual organs as a woman.

Q: What’s the best way to keep the vaginal area clean?

Marla Ahlgrimm: Warm water. While many women choose to use a gentle soap, warm water is really all it takes to remove bacteria, dirt, and secretions that collect on the outside of vagina. Whether you choose soap or not, use your fingers and not a washcloth or loofah sponge. Also, avoid the temptation to try and clean the inside; your body does that on its own.

Q: What are some safe sexual practices?

Marla Ahlgrimm: First and foremost, be selective about your partner. Ideally, you only have intercourse with one partner at a time, and it does not matter if you have sex with a man or a woman, this rule of thumb still applies. Further, be careful of the lubricants that you use, and avoid products that are scented, flavored, or contain dyes.

Q: How do the clothes that I wear affect my vaginal area?

Marla Ahlgrimm: Clothing can either trap or wick away moisture. You want to wear those that keep moisture off the body, and cotton is a great choice. Tight fitting clothing, including jeans and thongs, should be worn sparingly. At night, go commando so that your vagina has an opportunity to “air out.”

Q: Should I keep my pubic hair trimmed or shaved?

Marla Ahlgrimm: While this is a very personal decision, keep in mind that your pubic hair offers protection from viruses and bacteria. When cleaned routinely, there is no risk associated with having even thick pubic hair. However, if you tend to sweat, hair can store moisture. If you shave, be cautious and keep an eye out for razor burn, ingrown hairs, and cuts.

Your hormones control pretty much everything about you, including how you look. Your hormones, or lack thereof, are even evident on your face, says hormone replacement therapy expert Marla Ahlgrimm.

Q: What hormones affect the appearance of the face?

Marla Ahlgrimm: The big one: estrogen. As we get older, our estrogen levels decline at a rate of about 1% to 2% per year. As your estrogen levels dip, you may experience dry skin, wrinkles, and sullen eyes. Hormone replacement therapy may help your skin continue to look and feel useful for years to come.

Q: Men don’t have high levels of estrogen. Is there a hormone that changes their skin texture?

Marla Ahlgrimm: Yes, testosterone. Even in women, low levels of testosterone can affect the skin. For men, low-T can result in weight gain, thinning or balding hair, wrinkles, and reduced muscle mass.

Q: What does the human growth hormone do?

Marla Ahlgrimm: As the name suggests, the human growth hormone, which is a protein produced and released by the pituitary gland, stimulates all sorts of growth, from the bones to the cells in the muscles. With age, like other hormones, HGH levels begin to drop. However, it’s important to note that HGH is responsible for everything from muscle mass and metabolism to younger-looking skin and a sharper mind.

Q: What is hyaluronic acid?

Marla Ahlgrimm: Hyaluronic acid is a protein made by the body. It’s essentially what fills in the fatty areas of the cheeks, under the eyes, and throughout other parts of the face. As your estrogen levels drop, so do your hyaluronic acid levels. Dermal fillers, which are a popular way to combat facial sagging and under-eye darkening, are often made of hyaluronic acid.

We all give into cookie cravings every now and then. But, it’s best to keep these moments of weakness few and far between, says women’s health experts Marla Ahlgrimm. Why? Because sugar is quite simply an empty calorie that’s bad for human health.

According to Marla Ahlgrimm, sugar is little more than empty calories. This means the body doesn’t really know what to do with them, and they don’t turn into usable energy. What sugar does, however, is cause a host of issues, including weight gain, diabetes, and cavities.

Marla Ahlgrimm explains that people in the United States tend to consume around 300 calories per day that come from sugar. This comes in many forms, from creamers added to our coffee to candy bars eaten on the go. Because the body burns sugar calories much faster than others, people tend to get hungrier faster after eating sugary treats.

Sugar is also a contributing factor to diabetes. While sugar does not directly cause diabetes, it does significantly increase a person’s risk, particularly for people who consume multiple sugary drinks each day. Drinking and consuming sugar is also a fast-track toward cavities, says Marla Ahlgrimm. This is because sugar actually eats away at a protective coating on the teeth.

Perhaps most alarming is that people who consume high amounts of sugar are more likely to have heart disease than their non-sugar-eating counterparts. This is another circumstance where excess consumption of sugary drinks, including sodas and sweet tea, may be the culprit.

Ultimately, Marla Ahlgrimm says there’s nothing wrong with giving in every once and a while. However, she explains that it’s best to leave added sugar foods for special occasions, and stick to healthier sugars, such as those that come from fruit, for every day indulgences.

Marla Ahlgrimm says that women are known to try diets of all kinds. One of these is the plant-based diet. But, is it healthy? Keep reading for more information.

Marla Ahlgrimm explains that a plant-based (also called plant-forward) diet focuses specifically on foods derived from plants. This includes vegetables, fruits, whole grains, beans, seeds, nuts, and oils. Although most foods on this diet are grown from the earth, people on a plant-based diet are not always vegetarians but, rather, limit their meat intake significantly. People on plant-based diets may also eat dairy products from time to time.

One of the most popular plant-based diets focuses on Mediterranean foods. According to Marla Ahlgrimm, there is quite a bit of merit to having a Mediterranean diet, and research finds that this may reduce heart disease, diabetes, and some cancers. People eating a Mediterranean diet also enjoy poultry, fish, and other meats throughout the week, but the majority of the foods they eat are plants.

Vegetarianism is a more extreme plant-based diet. However, there are several subcategories, including flexitarian, Pescatarian, and vegan. A Flexitarian has the widest variety of food options, a pescetarian eats vegetables plus seafood, and a vegetarian abstains completely from animal products, including meat, cheese, and eggs.

If you are looking to get started on a plant-based diet, Marla Ahlgrimm says to talk with your doctor first. Then, evaluate your plate. The vast majority of what you eat should be vegetables, fruits, or grains. She says it is also helpful to center your foods around vegetables and fruits rather than to base your meal on the meat you’re having. A crucial aspect of a plant-based diet is variety. Marla Ahlgrimm suggests eating foods of all different colors. For example, green spinach, orange carrots, and yellow peppers. Each color of vegetable or fruit offers a unique blend of vitamins and nutrients so balancing what you eat will ensure you get a variety of the things your body needs.