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.

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.