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.

As a pharmacist, one question that Marla Ahlgrimm was asked throughout her career that she could never quite answer was, “who was the first pharmacist in history?” Unfortunately, she still doesn’t have an answer, but says that somewhere along the line, herbal practitioners and healers began to blur the line to become the modern pharmacists of today.

Ancient Mesopotamia

Around 2100 BCE, some individuals created medicinal concoctions used to treat a host of concerns. We know this because of clay tablets left behind, says Marla Ahlgrimm. This is typically considered the first evidence of people specializing in what we now know as pharmaceuticals.

Ancient Egypt

Moving ahead more than 500 years, ancient Egyptians also had detailed medical knowledge, especially on how to use plant-based remedies to help common ailments. Marla Ahlgrimm explains that ancient Egyptian royalty likely kept these dedicated practitioners close at hand.

[Read more…]

Polycystic ovary syndrome is a hormonal disorder common in women of reproductive age. According to Marla Ahlgrimm, symptoms of PCOS can include irregular periods, excess androgen levels, and the development of multiple cysts on the ovaries. It is a complex condition with no one-size-fits-all approach to treatment. Thankfully, there are many things that women can do to manage the symptoms and improve their overall health.

Understanding PCOS

Marla Ahlgrimm explains that polycystic ovary syndrome is believed to be caused by an imbalance of hormones throughout the body. Women with the condition have high levels of male hormones known as androgens. This type of hormone imbalance can lead to symptoms like irregular periods, excess facial hair growth, acne, abdominal weight gain, thinning hair, and infertility.

Managing PCOS

Although there is no cure for PCOS, Marla Ahlgrimm says there are things that women can do to keep their symptoms and check in with their best and healthiest lives. These include:

Lifestyle changes. A healthy diet, routine exercise, and keeping a healthy weight are crucial in managing PCOS symptoms.

Medication. A doctor may prescribe medications that may be used to treat irregular periods, excess hair growth, and other specific symptoms of PCOS. Marla Ahlgrimm explains that these are not meant to be a cure but are instead intended to relieve what causes the most discomfort.

Mental health. PCOS is both physically and mentally challenging to live with, and Marla Ahlgrimm emphasizes that it’s crucial that women take care of their mental health. They might, for example, visit a therapist, join a support group, or learn relaxation techniques that help them fiddle with their mind and body.

Living with PCOS

Polycystic ovary syndrome is a challenging condition, but women can manage their symptoms with lifestyle changes, medication, and making positive decisions for their mental health. Marla Ahlgrimm also says that women with PCOS may find relief by:

Tracking their menstrual cycle. Women who are experiencing infertility caused by polycystic ovary syndrome may wish to track their menstrual cycle to identify their unique ovulation pattern. This can be highly useful when trying to conceive.

Getting screened for other health conditions. Type II diabetes, endometrial cancer, heart disease, and other conditions commonly co-occur with polycystic ovary syndrome. Marla Ahlgrimm encourages women to speak to their primary health care physician or OB/GYN to be screened for these or other potential health concerns.

Getting the right amount of sleep. Marla Ahlgrimm says that sleep is essential for women dealing with any type of health concern, especially PCOS. The retired women’s healthcare specialist said that sleep deprivation can worsen the symptoms. Further, getting enough sleep can help relieve stress, which can also have a negative impact on a woman’s overall well-being.

Marla Ahlgrimm encourages women to discuss their health concerns with their primary healthcare provider or OB/GYN. She says with the right knowledge and support, women can manage their PCOS symptoms and live a happy and healthy life.

When you or your child have a headache or injury, you likely reach for acetaminophen (Tylenol) or ibuprofen (Advil), says Marla Ahlgrimm, a retired pharmacist with more than 40 years of experience in the healthcare industry. But which one is best? And what’s the difference between the two?

According to Marla Ahlgrimm, both acetaminophen and ibuprofen are meant to relieve pain and lower fevers. However, although science does not fully agree on the exact mechanisms by which each drug works, there are some pretty good theories. It’s believed that these medications block enzymes to pain-propagating chemicals known as prostaglandins.

Both medications can help relieve pain. The key difference is that acetaminophen-based products work on the brain to reduce the perception of pain and reduce fever. Ibuprofen, on the other hand, lessens inflammation and swelling, meaning it works throughout the entire body.

Risk And Rewards

Marla Ahlgrimm says that the benefits of Tylenol and Advil are clear: lowered fever, decreased pain, and (for ibuprofen) reduced inflammation. But there are also risks that we must consider. Excessive long-term use of ibuprofen, for example, may decrease your body’s ability to protect itself from stomach acid. This may result in ulcers, kidney damage, or high blood pressure.

Tylenol and other acetaminophen products are riskier when taken in high doses. Overuse may trigger liver failure (call your local poison control center immediately if you suspect an acetaminophen overdose) and other types of organ damage. 

The use of either medication to treat headaches may lead to a type of physical dependency that triggers even more headaches as the body naturally metabolizes the medication, leaving less of the drug in the bloodstream.

Ultimately, Marla Ahlgrimm says that both acetaminophen and ibuprofen are considered safe when used for short periods of time and in age and size-appropriate amounts.

Double Duty

If you’ve never heard the term piggybacking, it’s simply a way of saying that you can use one drug at the same time as another. Both ibuprofen and Tylenol may “piggyback” off of one another, which can be highly effective at eliminating pain. Because the two drugs work by blocking enzymes at different locations, they can be taken together or alternated. This is highly useful for people who are at risk of opioid addiction because these lower-potency medications may be used to control mild to moderate pain without the need to use addictive substances.

When To Call Your Doctor

While Marla Ahlgrimm believes that the use of Tylenol and/or Advil (acetaminophen and/or ibuprofen) is safe from most healthy adults and children, pain or fever that last more than just a few days and that don’t respond to at-home treatment should be discussed with your primary health care physician. Remember, most minor issues resolve on their own with self-treatment; pain that doesn’t go away or fevers that refuse to fade may be the body’s way of telling you something more is wrong and that it’s time to call in an expert.

The bottom line:  Tylenol and ibuprofen work in different ways, and they are usually safe to take together. But Marla Ahlgrimm cautions that common sense is key when taking any OTC medication.

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.