Author: Kelly Burch

What's Your Parenting Style (And How Is It Affecting Your Kids)?

Post author By Kelly Burch
Post date March 25, 2018

You recently got that treasured positive pregnancy test, and there are hundreds of questions whirling through your head: What will the baby be named? What kind of birth will you have? And importantly: What will your parenting style be?
Your mom and dad probably never gave much thought to their parenting style other than “Keep the kids alive” or “Raise good humans.” However, in recent years it’s become easier than ever to find like-minded people online, and the idea of [linkbuilder id=”6511″ text=”parenting styles”] has taken off. Terms like “helicopter parent,” “free-range mom” and “attachment parenting” have become mainstream, and new parents often feel like they need to investigate each parenting style and ascribe to one before their child is even born.
Some parents begin picking a parenting style just as early as they pick a nursery theme or a hospital to deliver at. There are many books and expert opinions on [linkbuilder id=”6516″ text=”different parenting styles”] available, and lots of parents begin researching months before their child is born—or even before they conceive! It’s not all that surprising, though. After all, this is an important decision since your parenting style can have lifelong effects on both you and your children.

Here’s everything you need to know about parenting styles, from the consequences, behaviors, and everyday parenting choices associated with the most common styles to the drawbacks of having a rigid parenting style picked out.

Where did the idea of parenting styles come from?

When you were growing up, you probably never heard much about parenting styles, and you might be wondering what all the fuss is about. That’s because the idea of defined parenting styles is relatively new.
“Our studies of parenting models or styles are not that old,” says John Mayer, PhD, a practicing clinical psychologist licensed in six states who specializes in working with children, teens, and their families.
Mayer says that in the past children were effectively considered small adults and were expected to behave as such, so no defined parenting styles were needed. That changed a bit in the 1930s when psychologists began studying child development and realized that how kids are parented could affect their personalities as they grew.

Still, throughout most of the 20th century child rearing was kept fairly simple. Most children were expected to be obedient and respectful, and parents assumed a relatively strict role.
The more modern idea of parenting styles that tap into different social and emotional belief systems is very recent, says Ken Dolan-Del Vecchio, LCSW, a licensed marriage and family therapist and author of Simple Habits of Exceptional (But Not Perfect) Parents.
“It’s all about marketing,” he says. “Some parenting theorists package their recommendations into neat, catchy titles for marketing purposes the same way that dieting experts do. The mainstream media needs fresh content, so these new approaches gain visibility and, hence, adherents.”
Today, talking about parenting styles has become mainstream. But it turns out that there is quite a bit of research backing up the belief in the importance of distinct parenting styles.

The Scientifically-Described Parenting Styles

Many parenting styles are indeed new, and almost branded to the specific person who brought them to fruition. However, on a broader level, there is scientific merit to the idea that how children are parented affects the people they grow up to be.

When researchers look at parenting styles, they’re often talking about different things than most parents are considering when we talk casually about parenting styles. While pop-culture styles like free-range or attachment parenting focus on how parents behave, scientific research tends to focus on four types of parenting styles that are driven by what parents believe. These scientifically recognized styles were first identified by Diana Baumrind, a clinical and developmental psychologist.
In 1966, Baumrind published a scientific paper that defined three distinct types of parenting styles (later scientists would add a fourth: more on that in a minute!). They were:

The Authoritarian Parenting Style

Parents who have an authoritarian parenting style believe that children should not question them. They emphasize the need for obedience and opt for strict punishment if rules are broken. Authoritarian parents would have no problem using the phrase “Because I said so” to justify their actions since they believe a parent has ultimate power to give commands to their kids.

The Authoritative Parenting Style

Authoritative parents have strict expectations of their kids, but will explain why, rather than just expecting the child to obey them because they said so, Baumrind wrote. People who ascribe to this parenting style are willing to explain their decisions using logic and reason, but these parents aren’t interested in their children’s desires or opinions when it comes to making parental decisions.

For example, an authoritative parent might explain to a preschooler that she needs to wear a matching, coordinated outfit to a family event because dressing nicely is a sign of respect. If the child still didn’t want to dress how the parent wants her to, an authoritarian parent would enforce their expectation and make the child change into an appropriate outfit.

The Permissive Parenting Style

Permissive parents give a lot of weight to their children’s thoughts and opinions when making parenting decisions. People who chose this parenting style are likely to affirm their kids’ feelings and less likely to dole out punishments or have strict expectations. In the example above, a permissive parent would most likely let the child chose his or her own outfit to wear to the event, even if it was not what the parent would ideally like.

The Fourth Parenting Style

In 1983 researchers added a fourth category: the uninvolved parenting style. These parents don’t enforce strict standards, and they are not nurturing or warm toward their children.
These styles are still considered relevant by psychologists today. Gail Gross, PhD, EdD, writes that each is associated with distinct effects. Children of authoritarian parents often seek approval and associated approval with love, she says, while children with permissive parents might be unorganized, lack boundaries, or not have much self-control. Children of uninvolved parents often lose their ability to trust, which can affect their relationships later in life.

Gross writes that the authoritative parenting style is best for most kids.
“Authoritative parents regularly communicate expectations and potential consequences, thereby raising a child in an environment that provides both security and confidence, which helps build his self-esteem,” she writes.

The Pop-Culture Parenting Styles

While researchers have defined the parenting styles above and studied how they influence development, modern parenting experts have articulated additional parenting styles that have become more well-known in modern pop culture. You’re probably not sitting around with your friends debating the merits of being an authoritative versus a permissive parent, but you’ve probably thrown “helicopter parent” around a time or two.
Although modern parenting styles can be related to the scientific parenting styles outlined above, pop-culture parenting styles all have their own tenants and focuses. While the scientifically recognized parenting styles were defined through observation, modern parenting styles have been heavily influenced by our cultural moments and collective values and desires.

Here are three pop-culture parenting styles that you’ve probably heard of:

The Attachment Parenting Style

Attachment parenting is a phrase coined by William Sears, a pediatrician. The attachment parenting style focuses on the bond between mom and baby, with particular attention given to meeting a child’s physical needs as a newborn, says Sheryl Ziegler, PhD, a psychologist and author of Mommy Burnout. Attachment parents often emphasize breastfeeding, babywearing, and responding to baby’s every cry.
Advocates of the attachment parenting style claim that it builds a secure bond between parent and child that will set the child up for healthy relationships throughout their lives.
Skeptics, however say that it can have drawbacks as well. “In this parenting style [the maternal–child bond] is often over exaggerated and leads to poor parenting habits such as breastfeeding too long, sleeping with the baby, again, too long, and exclusion of co-parent and other significant others,” says Mayer.

The Free-Range Parenting Style

When journalist Lenore Skenazy wrote about letting her 9-year-old son ride the subway on his own, she sparked a firestorm that led to the creation of the free-range parenting movement. Free-range parenting isn’t based on a medical or scientific belief, but rather the idea that parents need to give their kids a bit of freedom and space, with the general assumption that kids will be safe.

“The mantra would be something like ‘Kids are not in constant danger…so stop parenting them that way,’” Ziegler tells HealthyWay.
Advocates say that this is the approach that was common throughout most of the 20th century, when kids were sent outside to play unsupervised, or to run to the store for their parents. Advocates also emphasize that the world remains relatively safe for kids and that giving them space encourages independence and self-reliability.
However, detractors says that this approach can put kids in danger. “There is a misnomer that free-range parents are too carefree, don’t care about rules and discipline, and that kids run wild,” Ziegler explains. “However, that is not really the case. Free-range parents do believe in safety but they have more of a fundamental trust in kids and community to take care of itself.”

The Helicopter Parenting Style

Unlike the first two parenting styles, helicopter parenting has a decidedly negative connotation. This parenting style describes parents who are always around and regularly do things for their children that the children could easily do themselves. For toddlers, that might mean keeping hands on them on the playground, whereas older kids with helicopter parents might have their laundry and college applications done for them.

Parents sometimes find themselves hovering too close to their child—like a helicopter—because of their own anxieties. However, detractors say that this can cause anxiety in kids and can diminish or stunt their belief in themselves.
“This leads to deficits in individual responsibility, maturity, accountability, and personal relationship formation,” Mayer says.

What To Do If Your Parenting Style Isn’t Working

Trying to follow one of these particular parenting styles can be useful for figuring out how you (and your partner, if you have one) will confront the challenges that kids bring. However, having a rigid parenting style can also be a cause of stress. If you find yourself worrying about not doing things the “right” way or making certain decisions just because they’re in line with your chosen style rather than because you genuinely believe those decisions are best for your child, it may indicate that your chosen parenting style isn’t working for you according to Dolan-Del Vecchio.
“Our interactions with our children cannot be fit into neat categories,” he says.
Ziegler says that it’s important to keep some flexibility no matter what approach you think will be best for you and your child. For example, an attachment parent may plan to babywear frequently, but have a child who prefers to be able to move independently. In cases like that, it’s perfectly fine to adjust the tenets of your chosen parenting style to fit your family’s needs.
“Instead of abandoning the style all together, I encourage new parents to take the style—as with many things in life—in moderation,” Ziegler says.

Creating Your Own Parenting Style

Ultimately, experimenting with different parenting styles can help you find the method that is the best fit for your family.
“I would remind parents that popular parenting styles come and go,” Ziegler says. “If they want to make a change they can do so in certain areas, but can maintain that style at other times. It doesn’t have to be all or nothing.”
Dolan-Del Vecchio recommends parents take lessons from each parenting style and meld them together to create an approach that works the best for their family members’ specific circumstances and personalities.
“The core messages within each of these styles apply well to the particulars of certain situations and not well to others,” he explains. “For example, it is healthy for parents to helicopter when teaching their young child to swim, ride a bike, and use the internet, but unhealthy when their child does his or her homework. It is healthy for a parent to apply strict rules about curfew and time limits on use of technology during their child’s early stages of development but this will hopefully change as their child moves toward adulthood.”

Letting go of the need to adhere to a specific parenting style can allow parents the freedom to make the decisions that they are most comfortable with, Dolan-Del Vecchio says. He goes on to say it’s important that kids know what to expect from their parents, but it is not important that adults be able to label their particular brand of parenting.
“I think having a defined parenting doctrine is wrongheaded. Parenting requires us to be observant of ourselves and our child, flexible in our approach to providing loving guidance, and ready to negotiate and compromise with our co-parent if we have one so that we approach our child with consistency.”
Parenting styles can provide great guidance for raising kids and give you a foundation for building your family’s belief system when it comes to matters of discipline and authority. However, if you find that your parenting style is giving you more stress than relief, it’s perfectly okay to adjust your parenting style or decide that you don’t need a defined approach at all.
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Health x Body Wellbeing

Don’t Feel The Burn: 7 Proven Home Remedies For Heartburn Relief

Post author By Kelly Burch
Post date March 24, 2018

You’ve just eaten a delicious meal and sit down to relax when you begin to feel it—the creeping burn rising through your chest. Heartburn is going to disrupt your day, and you might feel helpless when it comes to keeping it under control and eager to find a quick and effective home remedy.
“The first time I had heartburn, I honest to goodness thought that I was having a heart attack,” an aunt told me when I started experiencing the condition during pregnancy. “I really thought I had to go to the ER. Then I took some TUMS.”
She laughed as I looked on, horrified.
If you’re like many women, you’ve either experienced heartburn yourself or seen friends and family members wincing in pain after eating. About 60 million Americans experience heartburn once a month, and about a quarter of us feel the burn every day according to the American College of Gastroenterology (ACG). For most of those people, finding home remedies for heartburn is essential to easing the pain.
That’s because sometimes heartburn can be a minor inconvenience, but other times—like in my aunt’s case—it can cause debilitating discomfort. If you experience heartburn regularly, it can really detract from your quality of life, making it hard to enjoy meals and even keeping you up at night. Because heartburn and indigestion often strike unexpectedly, it’s good to know how a few effective home remedies for heartburn can keep those uncomfortable symptoms at bay.
Fortunately for millions of heartburn sufferers, there are a few useful home remedies for heartburn that alleviate discomfort without requiring a trip to the doctor (although, as always, it’s best to speak with your doctor if you are concerned about any aspect of your health).
Here is everything you need to know about heartburn—and which home remedies for heartburn work best according to the experts.

What causes heartburn?

Despite its name, heartburn actually has nothing to do with your heart, other than the fact that the feeling often originates in the chest before moving upward through the neck and throat.
Heartburn is caused when stomach acid (which helps you digest food) moves backward and upward through the esophagus, the tube that carries food from the mouth to the stomach. According to the ACG, “The prolonged contact of acidic stomach juice with the esophageal lining injures the esophagus and produces a burning discomfort.”
“The esophagus doesn’t have the same protective coating as the stomach, which is designed to withstand very acidic fluid levels, so the acid actually does burn the esophageal lining and cause a burning sensation,” says Kyrin Dunston, MD, a board certified functional medicine specialist.
Normally your esophagus is protected from stomach acid because it is separated from the stomach by a muscle valve called the lower esophageal sphincter. Heartburn occurs when this sphincter relaxes too often, allowing stomach acid flow up into the esophagus. When that happens you’re going to feel discomfort, so it’s important to know which home remedies for heartburn can help.

Heartburn, Acid Reflux, and GERD—Oh My!

Heartburn, acid reflux, and gastroesophageal reflux disease (GERD) are all terms that are thrown around when we talk about stomach acid and the discomfort it can cause. But there are slight differences between the terms according to Dunston.
“Heartburn is the sensation that someone with the occurrence of acid reflux will experience,” she explains. That means that heartburn is the feeling, and acid reflux is the actual occurrence of your stomach acid creeping into your esophagus.
GERD, Dunston explains, is a condition that is diagnosed when acid reflux occurs frequently.
“Gastroesophageal reflux disease is usually referred to when someone has this occurrence on a consistent basis over time and experiences chronic irritation of the lower esophagus in response to the acid,” she explains. “This may or may not be accompanied by symptoms and may or may not need to be controlled with medication.”
A diagnosis of GERD usually involves medical testing and procedures according to the ACG. While home remedies for heartburn might help you manage the symptoms of GERD, you’ll probably need to talk to your doctor about medical treatment options if you’re experiencing heartburn frequently.

Risk Factors for Heartburn: From Food to Lifestyle

Heartburn most commonly occurs when the stomach is full, which can prevent the lower esophageal sphincter from closing properly, Dunston says. This is why heartburn occurs most frequently after eating and why people who suffer from heartburn are advised to eat smaller meals, which is one of the most effective home remedies for heartburn.
There are other factors that can increase your risk for heartburn according to a scientific review hosted by PubMed Health. A hiatal hernia can cause your stomach bulge out into your chest, restricting your sphincter’s ability to close properly. If your esophagus does not move food down into your stomach quickly enough, you are also more likely to experience heartburn. This particular root cause can be exacerbated by being on hormonal birth control or certain blood pressure medications. Some people believe that being overweight can lead to increased risk of heartburn, but there is debate over this correlation in the scientific community.
Many women find that their heartburn increases during pregnancy, particularly in the third trimester when their baby is taking up an increasing amount of space in the abdominal cavity.
“During pregnancy the enlarging uterus displaces the stomach upwards, which mimics a fuller stomach and also can force the [lower esophageal sphincter] to open, allowing stomach acid to enter the esophagus,” Dunston explains.
Pregnancy hormones can also play a role in pregnancy-related heartburn according to Rebecca Lee, a registered nurse and founder of Remedies For Me. Hormones can slow digestion and relax the muscles in the esophagus that normally push food into the stomach, allowing acid to creep upward, she says.
“The placenta, which produces the hormone progesterone, relaxes the uterine muscles. It also relaxes the valve between the esophagus and stomach, which allows gastric acid to flow backwards into the throat,” Lee explains.
To ease discomfort in the third trimester, most pregnant women are eager to find home remedies for heartburn that are safe for baby as well.

How to Prevent Heartburn Before It Strikes

Now that you know more about what causes heartburn, you’re probably hoping to learn how to stop it from happening. It turns out that the most effective home remedies for heartburn have to do with prevention.
Making lifestyle changes can have a huge impact on how frequently you experience heartburn. This is especially true because the foods that comprise a typical modern American diet can increase people’s risk for heartburn according to Dunston. Chocolate, coffee, alcohol, and foods that are fatty or spicy can all cause heartburn or make the condition worse. If you’re looking for effective home remedies for heartburn, you may want to experiment with taking these foods out of your diet.
“[These foods] increase the amount of acid in the stomach that can enter the lower esophagus and thus can increase symptoms,” Dunston explains.
“Dietary changes are extremely effective and in some cases can completely eliminate symptoms over time,” she says. While chocolate, coffee, alcohol, and fatty and spicy foods are the most common dietary irritants for heartburn, you may find other trigger foods that increase your symptoms. Dunston suggests paying close attention to when your experience heartburn in order to identify which foods might be a trigger for you.
Another important lifestyle change that will increase your overall health and reduce the likelihood of heartburn? Quitting smoking. The habit makes symptoms of heartburn worse according to Dunston.
“Tobacco inhibits saliva, which is the body’s major buffer. Tobacco may also stimulate stomach acid production and relax the muscle between the esophagus and the stomach, permitting acid reflux to occur,” according to the ACG.
If you make these large changes and still find that you’re getting heartburn, it’s time to try more specific, targeted home remedies for heartburn. A good next step is to start eating smaller meals and eating dinner at least three hours before you go to sleep.
“Eating smaller portions allows the stomach to more effectively empty and decrease the pressure on the lower esophageal sphincter, lessening symptoms,” Dunston explains.
Lying down increases pressure on the lower esophageal sphincter, so it’s a good idea to avoid eating for three hours before bed because your stomach will be empty by the time you’re lying down. Without the added pressure of food in your stomach, the lower esophageal sphincter is more likely to close tightly, meaning that you can enjoy a restful night’s sleep without experiencing heartburn.
If you’re not able to change your meal times, switching up your sleeping position can also help alleviate heartburn.
“Sleeping with several pillows to elevate the upper body helps to alleviate pressure on the lower esophageal sphincter and uses gravity to keep acid in the stomach where it belongs,” Dunston explains.

How to Stop Heartburn Once It’s Started

The worst thing about heartburn is the feeling of helplessness once it’s started. Maybe you indulged in some chocolate or a spicy tomato dish that you knew you shouldn’t have, and now you’re paying the price with searing pain. Thankfully, there are home remedies for heartburn that can help ease the pain after your cheat meal.
There are over-the-counter medications that are designed to help with heartburn, like the popular TUMS. However, there are also a whole host of more natural home remedies for heartburn that are effective. Here are a few of our favorites:

Almonds or Almond Milk

You’ve probably heard of drinking milk to ease the burn of a spicy bite, but when it comes to cooling the fire of heartburn, almond milk is best according to Lee.
“Almonds soothe the stomach due to [their] high oil content. The fiber in nuts aids in digestion,” she says. If you’re experiencing heartburn, she says you could have a glass of almost milk or eat a handful of almonds, and should experience relief within about half an hour.
Kudzu and Apple Juice

Elizabeth Trattner, an acupuncture physician trained in traditional Chinese medicine, says one of her more reliable treatments for heartburn is kudzu. This vine has been used for thousands of years in Chinese medicine, and recent research has shown that one of its chemical compounds, puerarin, can help alleviate heartburn. Combining kudzu with apple juice, which contains pectin (a plant fiber), can provide on-the-spot relief. You’ll just want to make sure you order kudzu ahead of your next flare-up, since it isn’t particularly easy to find.
Check out food and nutrition educator Rebecca Katz’s recipe for mellow kudzu elixir to learn how apple juice, kuzu root powder, ginger, vanilla, and cinnamon pair to replace your heartburn-inducing coffee with a beverage that’s both soothing and delicious.
Throat Coat Tea

One of the most unpleasant aspects of heartburn can be the burning or acidic taste at the back of your throat. If you’re experiencing this, Trattner recommends sipping throat coat tea, which can give your throat an added layer of protection. “Throat coat is a tea that contains herbs like slippery elm [to] coat the throat but also line the esophagus and stomach … making it a great remedy before hitting medication.”
Traditional Medicinals’ organic Throat Coat tea is a popular option for relief on the run, and they even have a Just for Kids blend if your little is in need of a heartburn remedy.
Yellow Mustard

If you’re experiencing heartburn, the last thing you want to eat is probably a spoonful of yellow mustard, but doing so can provide much-needed relief according to Lee.
“The ingredients in mustard, like vinegar, zinc, and turmeric (which stimulates digestion), can neutralize the acid in the stomach,” Lee explains. Best of all, mustard is a remedy most people already have in their refrigerators. The next time you’re experiencing heartburn, swallow a teaspoon of mustard either on its own or atop a plain cracker. “It works well, and it works fast,” Lee says.
Calcium

Calcium is one of the main ingredients in over-the-counter antacids, Lee explains, but a regular calcium magnesium supplement (which you might already have at home) is just as effective. Taking 1,000 milligrams of calcium a day (alongside magnesium and vitamin D, which help your body absorb calcium) can prevent and treat heartburn.
Pickles

“Pickles and their juices act fast on heartburn,” Lee says. “The vinegar content helps to neutralize [acid] levels in the stomach within minutes.” She advises eating a few pickles or drinking straight pickle juice during a heartburn flare-up. You should experience relief within 10 minutes.
Apple Cider Vinegar

Like pickles, apple cider vinegar can act quickly to balance acid level in the stomach, Lee says. If you’re experiencing heartburn, try swallowing a teaspoon of apple cider vinegar. If you can withstand the strong taste, hold the vinegar in your mouth for a moment before swallowing to stimulate saliva production—which also helps fight acid.
Heartburn is downright miserable, but fortunately there are plenty of ways to prevent and treat it quickly. The next time you feel the burn give one of these home remedies for heartburn a try as soon as possible!

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Healthy Pregnancy Motherhood

8 Nausea Remedies For When Morning Sickness Has You Down

Post author By Kelly Burch
Post date March 21, 2018

When those two pink lines appeared on your pregnancy test you were absolutely thrilled. You imagined cuddling with your baby and even got excited about the big, round belly that was coming your way. You started shopping and dreaming up the perfect name.
Then you started throwing up. And thus the quest to find nausea remedies became an essential part of your day.
Pregnancy is a beautiful time, but there is nothing that can put a damper on the excitement of the impending new arrival as much as morning sickness. (For starters, it must have been a man who coined that term, because any woman who has been pregnant knows that pregnancy nausea can last all day or creep up suddenly when you least expect it.)
To make matters worse, nausea usually peaks in the first trimester, when you might be opting to keep your news private. Trying to work or even just function while constantly feeling sick adds another level of emotional depletion to pregnancy when emotions are already running high, so finding nausea remedies that work for you is critical to feeling better.
While morning sickness is often short lived compared to the 40 weeks of pregnancy, that still means dealing with unending nausea for weeks. Who, besides moms-to-be, would be able to endure that?
Fortunately, if you’re spending your days puking in flower pots, running to the bathroom at work, or just feeling constantly queasy, there are some nausea remedies that can alleviate and prevent morning sickness. You can take advantage of these nausea remedies until the second trimester rolls around and brings sweet relief.
Here’s everything you should know about morning sickness—and the nausea remedies that can keep it at bay.

What causes morning sickness, anyway?

If you’re like most pregnant women, you’ve probably wondered why you’re feeling your worst when your body needs to be healthier than ever to support a pregnancy.
The answer is those pesky hormones. In particularly you can blame human chorionic gonadotropin (hCG), a hormone that is produced in the placenta and helps your fetus develop. This hormone first becomes detectable in your system about 11 days after you ovulate, and some women might need nausea remedies beginning right then. The hormone peaks around weeks 8 to 11 of pregnancy, according to the American Pregnancy Association. Not coincidentally, this is also when pregnancy nausea is at its worst and women are most in need of nausea remedies.
“We think there may be a relationship between high pregnancy hormone levels like human chorionic gonadotropin, estrogen, and morning sickness,” says Patricia Lo, an OB-GYN at MemorialCare Saddleback Medical Center in Laguna Hills, California. “Women with twins or triplets have higher levels of hCG and generally have worse symptoms.”
The small silver lining to feeling sick is that it is likely a sign of a healthy pregnancy. Low hCG levels can indicate an impending miscarriage, so higher hormone levels—and the nausea that accompanies them—are generally a good sign that your body is doing what it needs to to help your baby grow.
“Women with mild nausea and vomiting during pregnancy experience fewer miscarriages and stillbirths than women without these symptoms,” says Sherry Ross, an OB-GYN and women’s health expert at Providence Saint John’s Health Center in Santa Monica, California. “So, for me, when a woman is really nauseous and has occasional vomiting, I know she is probably carrying a healthy pregnancy!”
Of course the peace of mind is great, but it does little to alleviate the physical symptoms you’re experiencing, so experimenting with different nausea remedies that work for you is still important.
If you’re prone to nausea in general or have had morning sickness with a previous pregnancy, you’re more likely to experience it again, Lo says. Some people say that women who are carrying female fetuses are more likely to experience nausea, but experts disagree about whether this is true or merely an old wives’ tale.
And if you’re feeling frustrated that your sickness lasts all day, you’re not alone.
“Unfortunately, for most women, nausea and vomiting can persist throughout the day. For these women, the term pregnancy-related nausea and vomiting may be a better term” than morning sickness, Lo says.
Lo points out that nausea isn’t the only symptom of morning sickness—some women will experience dizziness or lightheadedness or have increased saliva. Although all of that is entirely normal, it certainly isn’t pleasant! Hang in there.

Study your triggers and you might not need nausea remedies.

Since pregnancy nausea differs from woman to woman, the most effective thing you can do to keep nausea at bay is to study your own symptoms and figure out what nausea remedies work best for them. Learn what triggers your morning sickness, and stay away from those things.
“Avoid anything that makes you nauseous,” says Lo. “This can include foods with strong odors, stuffy rooms, hot places, and loud noises.”
This step requires some patience, but it is ultimately very effective.
“It may take some trial and error before you find out what your triggers are,” Lo explains.

Figuring Out Which Nausea Remedies Work

The American Pregnancy Association says that half of pregnant women experience morning sickness, and the experts we spoke to put the number closer to 80 percent. That leaves a lot of women looking for nausea remedies just so they can go on completing their everyday tasks.
Fortunately, there are lots of available nausea remedies for morning sickness, ranging from lifestyle adjustments to dietary changes. Medically, there are over-the-counter and prescription medications that are available if you need them.
“Treatment for morning sickness is often necessary and is usually in the form of dietary adjustments and medications available over the counter,” says Michael Nageotte, MD, a perinatologist and associate chief medical officer at Miller Children’s & Women’s Hospital in Long Beach, California.
Treating and preventing morning sickness can be a matter of trial and error, so the nausea remedies here are arranged from the least invasive treatments to the most medical. However, all of these nausea remedies are safe and available if you need them.

Nausea Remedies That Can Help You Get Through the Day

1. Take your vitamins.

Preventing morning sickness can start before you need any nausea remedies. In fact, it can start before you’re even pregnant.
“Women who take multivitamins when they are first trying to get pregnant generally have less morning sickness,” Lo says.
Of course, that info might be useful for the future, but it’s no help if you’re already pregnant and trying to find nausea remedies that will give you a bit of relief. Taking your prenatals is still important even if you’re feeling sick, though, yet many women feel that the vitamins make them more likely to feel nauseated. If you find that to be the case for yourself, try taking them at a different time of day, like before bed, or with a meal.
When I was expecting, even that didn’t work, so my midwife suggested taking two Flintstones chewable vitamins until I could get back to my prenatals without feeling sick. It worked well and was much more fun!
2. Eat more often.

If you’re feeling sick, snacking is the last thing you want to do, but eating is one of the most important nausea remedies during pregnancy. Having smaller, more frequent meals is one of the best ways to keep pregnancy nausea at bay, according to Lo.
“Often, women avoid eating when they start having symptoms and an empty stomach can actually make their symptoms worse,” she says. Instead of avoiding meals, Lo recommends eating small meals every hour or two to keep your stomach settled. Sipping a drink can also help quell nausea.
3. Become a picky eater.

In addition to eating more often, it’s time to seriously consider what you’re eating if you’re trying to discover nausea remedies that work. Many women love simple carbs for keeping nausea at bay, and reaching for protein is another great option. Try to take note about which foods help settle your morning sickness and which do you more harm than good.
“Ideally, eat foods high in carbohydrates and low in fat,” says Ross. “Avoid foods that are spicy, salty, or high in protein.”
The BRAT diet (bananas, rice, applesauce, and toast) is a great remedy for nausea, she says.
4. Go for ginger, one of the oldest nausea remedies in the book.

Many women turn to traditional natural nausea remedies for relief from pregnancy nausea.
“Natural remedies are often of value and it is unclear as to why they work,” says Nageotte.
Fortunately, most moms-to-be are more interested in whether nausea remedies work than they are in discovering how those remedies work. Ginger is one of the most commonly recommended natural nausea remedies. You can sip ginger tea, suck lozenges, or eat fresh ginger.
“It’s thought that ginger helps relax gastrointestinal muscles, relieving symptoms associated with morning sickness,” Ross says.
Treats like ginger ale and ginger snap cookies are less effective because they don’t contain a large amount of ginger, but if they make you feel better, incorporate those into your diet every once in a while—surely the baby will appreciate the occasional cookie!
5. Give acupuncture a try.

Many women find that acupuncture and acupressure (pressing on certain points) are effective nausea remedies.
“Acupuncture and acupressure are easy and safe alternatives to help the woes of morning sickness,” Ross says.
The P-6 pressure point has been shown to help relieve mild nausea and vomiting. To activate this point, press into the middle of your forearm three fingers lengths down from where your wrist meets your hand. Certain nausea-relief bands also activate this point.
6. Take vitamin B6.

You’re already taking prenatals (right?), but many healthcare providers tell women experiencing pregnancy nausea to take vitamin B6. Taking 25 milligrams three times a day can keep you from feeling ill.
“It’s not clear how it works, but has a great track record,” Ross says.
If that doesn’t do the trick, you might want to talk to your doctor about Diclegis, a prescription drug that combines vitamin B6 and an antihistamine to treat morning sickness.
7. Try prescription nausea remedies.

If you’ve tried everything else and are still having severe morning sickness, your doctor may recommend more serious prescription nausea remedies, such as promethazine (brand name: Phenergan) and metoclopramide (brand name: Reglan).
Women with severe pregnancy nausea may have to take ondansetron, more commonly known by the brand name Zofran. It’s important to be aware that there is a small increased risk of heart defect in the babies of mothers who take this medicine during the first trimester, Lo cautions. Because of this, it’s important to discuss the side effects of all nausea remedies—particularly prescription medications—with your doctor to weigh the risks and benefits.
8. A change in mindset can be a powerful nausea remedy. Really.

Morning sickness is absolutely miserable. There’s no denying that. But when you’re feeling overwhelmed and no nausea remedies are providing relief, try to remember that it will all be worth it in the end.
“Feeling miserable the first 12 weeks can be a soft sign to your health care provider that all systems are working normally,” Ross said. “Reassuring women who don’t see a light at the end of the tunnel is important so they understand morning sickness is common, it’s short lasting, and it suggests your pregnancy is off to a healthy start.”

Understanding more about morning sickness might also help you get through those long weeks of feeling ill.

When should I get concerned if nausea remedies aren’t working?

In most cases, pregnancy-related nausea is a normal pregnancy symptom that will peak around the ninth week of pregnancy, Lo says. Although you should certainly speak to your doctor if you are concerned, most women can keep themselves and their baby healthy by using the nausea remedies listed above.
However, for some people, morning sickness becomes much more serious. The Duchess of Cambridge (aka Kate Middleton) brought the condition hyperemesis gravidarum (HG) into the public eye when she was pregnant with her first child, Prince George, in 2012. The duchess was so ill during the beginning of her pregnancy that she had to be hospitalized and receive intravenous fluids, which isn’t an uncommon nausea remedy for women with this rare and serious form of prenatal nausea.
“Hyperemesis gravidarum is severe nausea and vomiting associated with weight loss, dehydration, and often electrolyte abnormalities,” says Nageotte. “Patients are usually unable to tolerate anything orally for several days to weeks.”
Women who have HG vomit nearly constantly and will have other signs of dehydration, including dark urine. Unfortunately, normal nausea remedies aren’t very effective at treating HG. This condition is diagnosed based on symptoms, Lo says, and doctors may run additional tests to make sure that there isn’t another cause for your illness, such as a virus.
Because dehydration can be dangerous for both mother and baby, it’s important to talk to your doctor if you are at all concerned about the extent of your pregnancy nausea or if the nausea remedies listed above aren’t giving you relief.
Although morning sickness is common in pregnancy, you don’t have to just suffer through it. Experiment with different nausea remedies to find the one that works for you, and keep in mind that it won’t last forever. You’ve got this, mama!

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Fresh Fashion Lifestyle

How To Build A Capsule Wardrobe (And Why You'd Want To)

Post author By Kelly Burch
Post date March 16, 2018

Think back to your last big night out on the town. Or a lunch date with your best friend. Or maybe just this morning before work. Did you stare at your clothes, thinking What the hell am I going to wear?
You’re not alone: Ask any woman and she’ll likely tell you that she too has stood in front of her full closet in a towel feeling overwhelmed by the lack of options. At some point, most of us have come to the realization that what’s hanging in the closet is out of style, out of season, the wrong fit, or downright not cute. Our shelves, drawers, and hangers might be full, but that hasn’t exactly solved the I have nothing to wear problem.
Your first instinct might be to go out and buy more clothes. But that’s what you’ve always done, and it isn’t working. A better solution might be to streamline what you do have.
Enter the capsule wardrobe.
A capsule wardrobe quite literally limits your options, but it also encourages you to only keep items that you truly love. With a smaller, carefully chosen clothing collection, you’ll never again be staring at piles of clothes thinking you have nothing to wear.
Capsule wardrobes don’t just make getting dressed each morning easier. They also cut down on clutter, reduce laundry (who wouldn’t love that?), and can even save you money in the long run.
Here is everything you need to know to build a capsule wardrobe—and why one might change your life.

Capsule Wardrobe 101: Here’s What You’re Getting Into

A capsule wardrobe is one that is built around a small number of essential clothing items—pants, skirts, dresses, and tops—that all coordinate, allowing you to build multiple stylish outfits (without having an excess of clothing items you’ve only worn twice).
“A capsule wardrobe is built with main quality pieces that can be mixed and matched with each other for ultimate use,” says Rayne Parvis, a Los Angeles-based style coach.
The exact number of items in your capsule wardrobe can vary a bit depending on your lifestyle, but to really get the benefits of going capsule wardrobe, Parvis recommends capping your collection at 35 items. If that small number gives you anxiety, remember it doesn’t have to include things like underwear, pajamas, or activewear. Instead, the focus of your capsule should be the clothes that you wear for most of the day, whether you’re an on-the-go office worker or a stay-at-home mom who leaves the house mostly to run errands or hit the gym.
The idea of a capsule wardrobe is nothing new. In fact, it’s been around since at least the 1980s, when West London boutique owner Susie Faux coined the term. At the time, Faux encouraged women to buy fewer items of a higher quality that they would wear more often. That’s a main tenet of modern-day capsule wardrobes.
In recent years the idea of capsule wardrobes has grown even more popular thanks to a cultural interest in minimalism, Parvis says. Blogs like Caroline Rector’s Unfancy and Courtney Carver’s Be More With Less encourage women to work with fewer clothing items and accessories.
Rector runs regular “10×10” challenges, during which she and her readers each create 10 outfits using just 10 items of clothing and wear them for 10 days. In 2010, Carver launched Project 333, which encourages people to create a capsule wardrobe of 33 items or less and to wear only those items for three months.
Although a capsule wardrobe encourages you to cut down on what’s in your closet, it also involves carefully crafting a collection of clothing items that flatter your shape and look great together.
“The goal is to buy less and wear your closet more, therefore saving you time, money, and stress of getting dressed,” Parvis says. So although you’re cutting back on options, the items you’re left with look great and are easy to match.

How to Build Your Capsule Wardrobe

Building a capsule wardrobe isn’t nearly as daunting as you might think, and it doesn’t need to be a complicated process. After all, you’re choosing a capsule wardrobe in order to simplify your life, not add stress.
Here are are three easy steps to get you started:

1. Evaluate what you have and get rid of anything that’s not working.

The first step to streamlining with a capsule wardrobe is to look at the clothes you already have. Completely empty your closet and dresser, and consider each item one by one. Ask yourself whether you like it—do you really like it or do you just want to like it? Do you wear it? No, really, do you wear it regularly? Or have you worn it once and never again?
Lili Morton, co-founder of FirstSeven, a corporate styling firm, says that it’s important to be honest and ruthless when evaluating what to get rid of and what to keep.
“If you don’t love it, it needs to go. If you haven’t worn it in a year, you probably don’t love it, so it should go. If it’s dated, worn, or doesn’t fit anymore, it needs to go,” she says.
It can be hard getting rid of pieces you used to wear; physical items can hold a surprising amount of sentimental value. Make like Marie Kondo and literally thank the items for serving their purpose, then sell or donate them so they can have a good life with someone else!
Pro Tip: Getting rid of things can be intimidating, so focus on the end goal of looking great. “It can be hard to let go of pieces, but I always ask my clients, what type of wardrobe do you want? Do you want to build an A+ wardrobe? You can’t build an A+ wardrobe filled with C- pieces,” Morton says.

2. Think about what your capsule wardrobe needs.

As Parvis says, “What’s in your capsule depends on your lifestyle.”
If you work in an office environment, you’re going to need more business clothing than casual options, for example. On the other hand, if you’re home with the kids you probably will need more laid-back, durable clothes like jeans and cotton tops.
Another thing to consider is what you’re most comfortable in. If you know you hate wearing heels, don’t include four pairs of them in your capsule wardrobe. If you feel better in pants than skirts, make sure to include an extra pair or two in the final list.
Finally, think about your shape as it relates to your style. Figure out what “flattering” means to you: Do you want to rock looser clothing à la normcore style, or are you more into the hourglass silhouette? Figure out what looks good on your body (as it relates to your personal style and preferences—not anyone else’s!) and evaluate accordingly.
Pro Tip: Style your capsule wardrobe for the season in order to incorporate the types of clothes that you’re most likely to wear. In the summer you might only have one sweater in the rotation, while in the cooler months you’ll certainly need more than that. Parvis says that tweaking your capsule wardrobe seasonally will keep you from getting bored.

Year-Round Capsule Wardrobe Staples To Get You Started:

“I love to change it up seasonally. You can keep some pieces in the rotation and bring new ones in to keep your style fresh,” she says.

3. Build your capsule wardrobe.

Now comes the fun part: selecting the clothes that will make up your capsule wardrobe.
Begin by looking at what you’ve already got: the items from your closet cleanout that you love and wear often and that will help you meet your style goals.
Next, evaluate how the items will mix and match. It’s a good idea to focus on neutral colors since they look great and are easy to work with.
“Choose simple, quality, basic pieces in suits, pencil skirts, blouses, blazers, dark denims, sweaters, shoes, and accessories,” Parvis says. “Avoid anything that stands out too much like a huge bow, bold stripes, or crazy silhouette.”
That’s not to say you can’t sport colors or patterns in a capsule wardrobe; you just need to make sure they’re versatile enough to go with multiple pieces and that they’re not so eye-catching that people start wondering if it’s the only shirt you own.
The exact breakdown of your wardrobe is up to you. Unfancy recommends a capsule wardrobe of 37 items: nine pairs of shoes, nine bottoms, 15 tops, and four slots left over for dresses and jackets.
If you’re not very interested in shoes, you might like to incorporate scarves, sweaters, handbags or other items instead. In general, you’ll want more tops than bottoms, and a mix of formal and casual wear that fits your lifestyle needs.
If there’s anything you need but don’t already have, create a capsule wardrobe checklist and shop specifically for those items, keeping in mind how they will fit in with the rest of your capsule wardrobe. This is a great opportunity to shop intentionally. Take the time to find quality pieces that really fit your exact requirements to ensure your new purchases are things you’ll be loving for a long time.
Want to see what this looks like in practice? HealthyWay’s video manager, Robin Gillespie, reflects on her experience building and using capsule wardrobes here.
Pro Tip: Although most of your capsule wardrobe will likely consist of neutral pieces, jewelry and accessories are a great way to incorporate colors and patterns that reflect your personal style and current trends.

Our Spring & Summer Accessory Picks:

“I encourage infusing a bit of color into the wardrobe, even if it’s just a bag or piece of jewelry,” Morton says. “They will add an exciting and unexpected element to your wardrobe.”

Confronting Your Capsule Wardrobe Fears

Learning about capsule wardrobes, you might be thinking “That sounds great in theory, but what about…?” Here’s what the experts have to say about three of the most common capsule wardrobe fears:

How do I deal with the changing of the seasons?

Most experts recommend creating a capsule wardrobe that will work for three months at a time. This allows you to change your wardrobe to reflect your seasonal needs if you live somewhere with dramatic changes in weather.

How do I make sure I’m not forfeiting my personal style?

You’re ultimately in control of your capsule wardrobe, so you can build it with whatever foundational pieces work for you, even if they’re a tad untraditional.
“For example, I love red,” Morton says. “I could add a red blazer to my wardrobe. Yes, that sounds bold, but I can wear it layered over a black (or white) sheath dress, with a blouse and black pants or pencil skirt and with jeans and a tee. There are four looks with that red blazer.”

Do I have to ignore trends?

For the trend-lovers out there, worry not. The foundations of your capsule wardrobe should be items that will work in the long run, but there’s also plenty of opportunity to incorporate trends.
“If you’re into trends, add them in accent pieces versus the basic pieces,” Parvis says. “For example, polka dots are trending. You can add this fun print in a scarf, camisole, or clutch versus in a full suit or blazer.”

Capsules Wardrobes for the Whole Family

Adults aren’t the only ones who can benefit from capsule wardrobes. In fact, kids’ wardrobes are great places to play around with the idea of limited clothing. Lest you think we’re insane (kids are messy, after all), consider Mindy Wood, a blogger at Purposefully Simple, who built a capsule wardrobe for her two daughters.
Wood created a capsule wardrobe for herself and was so happy with the end result that she wanted to see how it would work for the littles. Her girls had a lot of clothes that were hand-me-downs or consignment purchases, which sometimes left them looking a bit disjointed.
“Their wardrobes started to look pretty strange, so I wanted to try and streamline it,” Wood says. “I don’t really care if they have mismatched clothes at times but at some point it’s too much to have so many things that don’t go together.”
She took a fairly laid-back approach to building a capsule wardrobe for her girls, but still saw the benefits.
“A kid’s capsule wardrobe isn’t going to look like an adult’s. They definitely need more clothes for spills, accidents, et cetera, but that’s okay,” Wood says. “The point of creating the capsule wardrobe, for me, was to put some order to their wardrobe and make it easier for them to dress themselves if they wanted.”
Now the girls, ages 3 and 6, have an easier time dressing themselves, and Wood deals with less laundry and mess.
“It makes life easier because the kids can dress themselves without my help and can still look somewhat put together,” she says.
She recommends that other parents try a capsule wardrobe for their kids, too. “There are no rules really: Just do what works for you, your kids, and your lifestyle.”

Mix & Match Girls’ Pieces:

Mix & Match Boys’ Pieces:

Getting on the Capsule Wardrobe Bandwagon for Good

Looking at a closet full of clothes and not seeing anything you want to wear is super frustrating. Creating a capsule wardrobe fixes that problem.
“I feel like I actually have more items, not less, which is both weird and wonderful,” Brennan says. “It’s probably because I only see the clothes I really love and I find that is enough.”
She says that since she began using a capsule wardrobe she is more fashionable and more open to experimenting with her clothes. “Building a capsule wardrobe helped me hone my fashion sense and focus on items and a few looks I really, truly love and feel comfortable and confident in,” she says. “When it comes time to replace an item, I may choose to go in a different direction or try a shape or color that I might have veered away from in the past.”
Morton says she sees that often. “When you have a capsule wardrobe and start wearing items that make you feel amazing and you start creating your own looks using these items, your confidence will build. You’ll feel good in what you’re wearing and that will shine through in your daily routine and interactions with colleagues and clients,” she tells us. “This newfound confidence often gives my clients that little push they needed to try new things.”

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Health x Body Wellbeing

Common Signs Of Iron Deficiency That All Women Should Know

Post author By Kelly Burch
Post date March 9, 2018

Whether you’re running around constantly for yourself and your family, expecting a new baby, or just beginning to explore means of better caring for yourself, you may be painstakingly aware of how often you find yourself tired out, short of breath, or looking pale. Are you just having an off day, or could your fatigue be the sign of something more sinister?
For many women, these signs are just part of the strain of modern life and hint at a need to slow down and prioritize self-care. That said, they can also indicate iron deficiency, a condition that tends to impact women and young children and can lead to a variety of health issues. In fact, according to the National Institutes of Health (NIH),“infants, young children, teenaged girls, pregnant women, and premenopausal women are at risk of obtaining insufficient amounts” of iron, which means whether you’re a mother or kid free and loving it, knowing the signs of iron deficiency is critical.

It can be hard to keep track of all the nutrients and vitamins that we’re supposed to eat daily to keep our bodies running at optimum health, but being aware of whether or not you’re getting enough iron in your diet is especially important because the nutrient is critical for producing blood—which is literally your life force. Being iron deficient will leave you feeling zapped, tired, and sometimes even sick.
Luckily, once you know what to look for, it’s easy to tell whether you might be iron deficient and to take steps to ensure that you—and your children, if you have any littles—are getting enough iron to stay healthy. Here’s everything you need to know about iron’s role in your body, where the nutrient comes from, and how to make sure you are getting enough.

What is iron (and what does it do for the body)?

According to the NIH, iron is a mineral that is critical for bodily functions including making blood, maintaining a healthy metabolism, and supporting healthy growth. Iron’s most important function in the body is supporting the production of hemoglobin, a protein found in your blood that helps transfer oxygen from the lungs to your tissues.
Because your body cannot make iron itself, it is critical to get your recommended daily intake of iron from the foods you eat.
“Iron helps produce hemoglobin, which is the part of the red blood cell that transports oxygen to our brain, heart, muscle, and all tissues within the body,” explains Ehsan Ali, MD, a primary care physician in Beverly Hills. “With a low iron level, the body won’t have enough hemoglobin, which means oxygen is not being delivered to our cells properly. Having iron levels that are too low can be very dangerous.”
If you don’t have enough iron, your body can have a hard time producing hemoglobin. This means that oxygen will not circulate throughout your body as it should, which can leave you feeling tired and run-down.

“Low levels of oxygen can lead to symptoms such as fatigue, heavy periods, pale complexion, shortness of breath, problems regulating body temperature, headaches, pica, anxiety, brain fog, hair loss, and hypothyroidism,” says Rebecca Lee, a registered nurse from New York City.
Iron is important for more than just blood flow, however.
“Iron also helps convert blood sugar into energy, protects the immune system, and maintains normal cognitive function in children,” Lee explains.

How does iron function in the body (and what does being a woman have to do with it)?

For your body to stay healthy, you need to have adequate iron stores. Most of the iron in your body (about 70 percent of it) is stored in your blood and muscles according to a resource hosted by the University of California San Francisco Medical Center. Iron in your blood is concentrated in hemoglobin, the protein that helps deliver oxygen throughout the body, whereas iron in your muscles is found in myoglobin, the substance that stores and releases oxygen in your muscles during intense muscular activity.

In addition to the iron found in your blood and muscles, which is easily accessible to your body and helps keep everything functioning smoothly on a regular basis, you also have iron stores in your liver, spleen, and bone marrow. It is the amount in these stores that makes women particularly susceptible to iron deficiency. Whereas men have—on average—1,000 milligrams of iron stored in their bodies (which is enough to last up to three years!) women’s bodies store an average of just 300 milligrams of iron, which is only enough to last us about six months.
Because women have limited iron stores—and because we menstruate, gestate, and lactate, all of which put increased demands on our iron reserves—we’re at a significantly greater risk of developing iron deficiency.

What causes iron deficiency (and what does iron deficiency look like)?

Iron deficiency occurs when your body’s iron stores become depleted.
“Iron deficiency means a patient has low levels of iron,” explains Ali. “Common symptoms and signs are fatigue, tired feeling, and low energy. You may also notice your skin and nails starting to look very pale.”
Irony deficiency can happen in two ways, Lee explains. Either your body suddenly needs more iron, or your body is taking too little iron in because the foods you’re eating don’t contain adequate amounts of iron, or because you’re experiencing an issue with absorption.
Certain groups of individuals are at an increased risk for iron deficiency according to the NIH, including pregnant women and young children.

Pregnant Women

During a healthy pregnancy, a woman’s blood volume will increase by 50 percent to support the needs of the fetus and to prepare for blood loss during childbirth. Creating all that new blood means that the body needs more iron than ever before.
“During pregnancy, plasma volume and red cell mass expand due to dramatic increases in maternal red blood cell production,” explains Elizabeth Trattner, an acupuncture physician. “The amount of iron that women need increases during that time.”

Having insufficient iron levels during pregnancy can lead to health complications for mom and baby including low birth weight and central nervous system issues, which is why many healthcare providers carefully monitor iron levels in pregnant women. The NIH recommends that all pregnant women take a low-dose iron supplement, and iron is often included in prenatal vitamins.
If you’re pregnant or thinking about trying for a baby, it’s important to note that women who have low iron stores before pregnancy should work with their doctors to develop a more aggressive plan for increasing their iron levels during gestation. In addition to the toll iron deficiency can take on an expectant mother, pre-conception and early-pregnancy iron deficiency can actually result in brain abnormalities associated with slow language learning and behavioral issues that last long after a baby’s gestation period.

Infants and Toddlers

Like pregnant women, infants and toddlers are also at risk for iron deficiency, in part because they are growing so quickly.
“An increased iron need can be caused by a growth spurt, especially in growing infants and toddlers,” says Lee, noting that their picky eating habits don’t help. “It may be more difficult for them to obtain iron from their diet than older children and adults.”

Research cited by the NIH shows that 12 percent of infants and 8 percent of toddlers are iron deficient. Iron deficiency in the early stages of life can lead to cognitive delays and psychological effects including social withdrawal. Because the impacts of iron deficiency in infancy and early childhood can be irreversible, it’s essential for young children to get enough iron.
Breastmilk is a great source of iron, especially for children under 12 months old. That said, the American Academy of Pediatrics recommends that starting at four months of age, parents of breastfed infants begin giving them a 1 milligram per kilogram iron supplement every day until they are eating iron-supplemented foods like infant cereals. If your baby is breastfeeding, your pediatrician can help you determine the right supplement dosage based on their age and weight.
Most infant formulas sold in the U.S. already contain iron, so there is no need to supplement formula-fed infants.
A resource posted by MedlinePlus also points out that infants who drink cow’s milk instead of breast milk or iron-fortified formula are more likely to be iron deficient because cow’s milk contains less iron, can cause intestinal issues, and is much harder for the body to absorb than breast milk. Likewise, children who are over a year old whose diets contain too much cow’s milk and not enough nutrient-dense, iron-rich food are at an increased risk of iron deficiency.
According to the Mayo Clinic, the following symptoms can be signs of iron deficiency in children and may warrant a talk with their pediatrician:

Pale skin
Lethargy
Slowed growth and development
Poor appetite
Abnormally rapid breathing
Behavioral problems
Frequent infections
Unusual cravings for non-nutritive substances, like ice, dirt, or paint

So how much iron do I need to prevent iron deficiency (and where should it come from)?

Given all the factors that impact how women and children’s bodies rely on and store iron, it’s especially important that they ingest enough iron to prevent iron deficiency. That can be complicated, though, because iron isn’t the easiest mineral to absorb.
According to Lee, “Only about 10 percent of consumed iron is absorbed into the body.”
In order to get enough iron, the NIH recommends that women consume 18 milligrams of iron each day (although if you’re pregnant you’ll need to increase that to 27 milligrams). Women who have stopped menstruating only need about 8 milligrams of iron each day, while toddlers ages 1 to 3 need 7 milligrams and children ages 4 to 8 need 10 milligrams daily to prevent iron deficiency.

The most well-known way to get iron is by eating red meat, which can contain up to 5 milligrams of iron per serving. However, if you or your kiddo isn’t a fan of red meat, or you choose to steer clear of meat altogether, there’s no need to worry. There are many non-meat sources of iron that you can incorporate into your diet to ward off iron deficiency. Oysters and white beans both contain 8 milligrams of iron per serving, while a 3-ounce serving of dark chocolate can give you 7 milligrams.
In the United States, many cereals are also fortified with iron and can contain up to 100 percent of the recommended daily value in just one serving, making them an easy way to help kids (or yourself!) get the iron needed to prevent deficiency. This nutrition data resource ranks hundreds of ready-to-eat cereals based on their iron content. Note that cereals more aggressively marketed toward children—like Lucky Charms and Cocoa Puffs—are lower in the ranking, whereas quick oats and and bran flakes top the list.

Lee also suggests that eating foods that are rich in vitamin C can help increase iron absorption, which highlights the importance of a balanced, nutrient-rich diet.

Other Risk Factors for Iron Deficiency

While Lee’s assertion that iron deficiency typically occurs when someone suddenly needs more iron or isn’t getting enough, other conditions including cancer and gastrointestinal bleeding can increase a person’s risk for iron deficiency. However, the fact remains that iron deficiency is most common in women of childbearing age, for both biological and social reasons.
“Women in this age group seem to be low in body stores of iron for several reasons,” says Arielle Levitan, MD. “Firstly, they often do not consume large quantities of red meat. They also continually lose significant amounts of iron from having periods, pregnancies, and breastfeeding.”
It is especially important for women who are breastfeeding or who have heavy periods to be sure they are getting enough iron, and Levitan suggests supplementation as a valid means of addressing and preventing iron deficiency.
“Many women make the mistake of stopping a prenatal after giving birth,” she says. “This is a time when they may need it the most given bleeding during the birth, nursing, and months of giving up your own iron for the baby. Many women remain deficient into their menopausal years starting with pregnancy.”

Are anemia and iron deficiency the same thing?

You’ve probably heard of anemia, but even if you know someone who has it, you might not understand exactly what the condition is. According to Ali, anemia occurs when there are not enough red blood cells (which are made from hemoglobin) in the blood to transport oxygen throughout the body. Because iron helps with the production of hemoglobin, he notes that iron deficiency and anemia often go hand-in-hand, although that isn’t always the case.
Symptoms of anemia are similar to those of iron deficiency, including fatigue and pale coloring, according to another Mayo Clinic resource. Over time, if anemia is not treated, these conditions can get worse and grow to include chest pain, dizziness, and yellowing of the skin. If you think that you are suffering from anemia, it is important to speak with your doctor to identify the cause and develop a treatment plan.

I think I’m struggling with iron deficiency: What’s next?

Iron deficiency can be diagnosed by a blood test, and some medical researchers actually suggest that all young women should be tested for iron deficiency and anemia given their heightened risk for developing the conditions. That said, if you think you might not be getting enough iron, the first step is to try to increase your iron intake. Levitan says this can be done by eating more iron-rich foods like red meat, legumes, and spinach. For young kids, fortified cereals are a great way to boost iron intake.
If you’re still experiencing symptoms associated with iron deficiency, talk to your doctor about incorporating an iron supplement. Iron supplements are usually the first line of treatment for iron deficiency and even anemia, but it’s important to work with a healthcare provider to find the right one for you since iron supplements can have unpleasant side effects.

“Iron from supplements is generally used by your body very readily,” Levitan says. “The challenge tends to be finding a supplement without side effects. Many people find that vitamins containing iron are hard on the stomach and can cause stomach aches, constipation, and other side effects. Finding a supplement that you can tolerate is essential.”
Your doctor may also advise taking the supplement with vitamin C to increase your absorption.
In some extreme cases, doctors recommend iron deficient patients receive iron supplements via IV, but this is uncommon and typically limited to cases in which oral supplementation isn’t an option, for example when a patient has a serious gastrointestinal condition, is on dialysis, or has celiac disease.

I don’t think I have an iron deficiency, but could I be consuming too much iron?

Women under 50 are much more likely to be iron deficient than to have too much iron in their bodies, but it is important to note that according to the NIH, there are negative health consequences and serious risks associated with consuming too much iron.
Nausea, vomiting, and faintness are associated with over-supplementation, and iron overdoses can result in multi-system organ failure, coma, and death. The upper healthy limit of iron is 40 milligrams per day for children under 13 and 45 milligrams per day for adults. If you or a child accidentally ingests more than that, it is important to seek medical attention immediately.
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Happy Home Lifestyle

How To Bring The Ancient Art Of Sage Cleansing Into Your Home

Post author By Kelly Burch
Post date March 6, 2018

Think of a time when you had a bad feeling or negative outlook that you just couldn’t shake. Maybe negative emotions left over from an upsetting encounter were at play or you went into a new space and immediately felt something was “off.” Whether you credit this to intuition, energy, spirits, or something else entirely, we’ve all had the experience of our sixth sense kicking in. Although these moments are usually fleeting, they can be a real nuisance if they stick around, and you might wonder if there are any ways to turn the feeling around. Enter sage cleansing.
Burning sage, a practice also known as smudging, is said to help clear negative energies. It can be done to clear the energy around a particular person—yourself included—or to remove bad energy from a space.
The practice has caught on in recent years as evidenced by social media, but it has been around for much longer than our likes, saves, and Pinterest boards. In fact, Native American shamans have used sage smoke to carry away conflict, anger, unrest, and other negative emotions for generations.
“We cleanse negativity out and we use this also to pray. It’s very spiritual in our culture,” Mary Ellen, a member of the Mi’kmaw people, an indigenous culture native to eastern Canada, tells HealthyWay.
While it may sound unusual or even exotic, many people who have experimented with and adopted sage cleansing in recent years report that they’ve had positive experiences. Here’s everything you need to know about sage cleansing, from what to expect to how to smudge at home—regardless of where you live or your culture of origin.

What is sage?

Sage is a low-growing shrub that belongs to the mint family. Many of us are familiar with its use as an herb in culinary applications, but sage has also been associated with healing and wellness since ancient times—and not just in North American indigenous cultures. The Romans used sage in sacred ceremonies and the herb’s scientific name, Salvia, which comes from Latin, actually means “to be in good health” or “to save,” proving that the plant has long been associated with well-being and renewal.

What is sage cleansing?

One of the most common questions about sage cleansing goes something like this: “But what is it?” Because many people are unfamiliar with the concepts behind smudging, it’s a good idea to start with its most basic definition.
[pullquote align=”center”]Native American shamans have used sage smoke to carry away conflict, anger, unrest, and other negative emotions for generations.[/pullquote]
“Sage cleansing, otherwise known as ‘smudging’ is simply the act of burning sage or sage-scented incense in your home,” says Caleb Backe, a health and wellness expert who works for Maple Holistics.
Donna Henes, a Brooklyn resident and urban shaman who makes a living doing space clearings and blessings that often involve burning sage says, “As long as there have been houses, people everywhere have made sure to cleanse them spiritually to ensure a safe, supportive, comforting environment in which to live.”
She goes on to say, “All sorts of methods have been and still are employed to accomplish this. The fragrant smoke of burning herbs is probably the most common method.” People have relied on different herbs indigenous to their environments including juniper, camphor, frankincense, and myrrh, but sage—commonly used by Native Americans—has become the go-to herb for smudging.

The Spiritual History of Sage Cleansing

Sage has and continues to play an integral part in diverse rituals and complex belief systems, and the basic premise that supports its use for smudging is that sage smoke can carry away negative feelings.
“The belief is that the smoke will blow any negative energy away and also carry the blessings and prayers for a sacred home out into the universe,” Henes says.
Lori Knowles, a professional space clearer and founder of Soul Advancement Path in Nashville says that burning and smoke are tied to renewal in many cultures and spiritual belief systems.
“Fire is destructive and smoke is a by-product, but spiritually these forces purify and cleanse.”
She goes on to say, “Rituals use fire and smoke to facilitate purifying and cleansing without the destruction.” Sage, specifically, has additional benefits according to Knowles.
“I believe sage smoke grounds inharmonious energy and that’s why it’s most commonly used. Our bodies are wired to unconsciously ground our energy when we smell sage smoke.”
[pullquote align=”center”]“Fire is destructive and smoke is a by-product, but spiritually these forces purify and cleanse.”
—Lori Knowles, Soul Advancement Path[/pullquote]
Mary Ellen explains that the Mi’kmaw people use sage cleansing often. “Our people smudge regularly,” she says. “It’s to get the negativity away. We smudge in ceremonies and events. We pray to the creator for positive outlook in our troubling times but also for strength and clarity.”
She says the use of sage is representative of people wanting harmony in their lives—and she doesn’t just mean the Mi’kmaw people.
According to Mary Ellen, people of all ethnic and cultural backgrounds have always been invited to participate in sage cleansing, so she is not concerned by the ritual’s sudden-onset mainstream appeal. She says she’s noticed lots of individuals who are not Indigenous people use smudging to cleanse.
“It doesn’t bother me because when we have gatherings we invite everyone to smudge.”

The Psychology of Sage

Sage cleansing is definitely a spiritually-inspired practice, so a certain level of belief can help people tune into the richness of the ritual. That said, Knowles tells HealthyWay that most people can tap into some connection with the practice of smudging.
“You don’t have to have a spiritual belief system to benefit,” she says. Most people understand the idea of a “vibe,” and Knowles says that feeling or concept can be used to understand sage cleansing, even for people without deep spiritual beliefs.
[pullquote align=”center”]People of all ethnic and cultural backgrounds have always been invited to participate in sage cleansing, so she is not concerned by the ritual’s sudden-onset mainstream appeal.[/pullquote]
“The vibe is the energy being emitted from a person, place, or thing,” Knowles says. After sage cleansing, the vibe will likely feel different, even to people who are skeptical.
Still not sold? Consider this: Backe says, “When sage is burned, it is known to change the ionic composition of the air that it comes into contact with—which can have a notable effect on our stress levels.”
Erick Kenneth French, a licensed clinical social worker and author and illustrator of Iphelia: Awakening the Gift of Feeling, points out that the smoke and the smell of sage change a space in small ways that our minds and bodies pick up on.
“The smell of the environment is changed and there is a very subtle change in the temperature and texture of the air when sage is burned which is highly symbolic and suggests to the subconscious mind that things are now different,” he says.

Why would I want to do a sage cleanse (and when)?

People who practice sage cleansing regularly tend to smudge because they believe burning sage removes heavy, negative energy out of a space or away from a person. Henes, for one, says “The practice of burning sage or any other substance serves to clear the air of stagnant, disagreeable energy and to lift the aura of the surroundings.”
Some people incorporate smudging into their lives almost daily, while others reserve it for religious or ceremonial events. And then there are those who first experiment with sage cleansing when they’ve had a negative or intense experience they want to move past.
Journalist Karen J. Irvine of Brattleboro, Vermont, for example, first found herself sage cleansing after tenants caused roughly $10,000 in damages to a house she owned.
“I scrubbed and scrubbed for days, but I still felt like there was an bad aura that lingered,” Irvine says. “I had to try something else.”
Irvine called her sister, who she says has always had an interest in herbs and rituals. Her sister recommended using sage to cleanse the space. Irvine found that the concept didn’t feel as foreign as one might have anticipated.
“It made sense because every time I have moved into a new home I roast a chicken as soon as I can using plenty of thyme.” After that, she says, “the house always feels more like home.”
Irvine collected sage from her garden and began spreading its smoke throughout the house.
[pullquote align=”center”]“When sage is burned, it is known to change the ionic composition of the air that it comes into contact with—which can have a notable effect on our stress levels.”
—Caleb Backe, Maple Holistics[/pullquote]
“As I did this I said a silent prayer and told the ill will to go away, not with anger but determination,” she recalls. The results were impressive. “I felt immediately better. Now our home felt like ours again—with a predominating positive energy.”
French, the licensed clinical social worker, uses sage cleansing in his therapy practice, especially after particularly intense group therapy sessions.
“The work we do is very powerful and can often lead to very strong cathartic releases of sadness or shame or even rage,” he says. “The most important thing for me is to shake off or cleanse any residual feeling-energy from the very intense and traumatic emotional releases that take place in our therapeutic work.”
Smudging after emotional release—like an argument, mourning a loss, or coming home frustrated and winding up even more agitated by the messes in your living space—might be a way for you to tune into and take care of your surroundings, then reset and move on from the negativity.
French also suggests that beyond clearing a space, sage cleansing can have a positive impact on the way you think and feel about yourself.
“There is a subtle energetic field that surrounds our bodies that has a powerful effect on how we feel and how we perceive ourselves and the world,” he says. “Smudging with sage is a way of disinfecting that subtle energy field.”

Will I feel different after sage cleansing?

The idea of sage cleansing or “disinfecting” a space can be hard to grasp if you’ve never tried it, but people who use the method say they feel an immediate difference once they’ve started implementing the ritual.
“Generally, I would say my mind is more clear and it is easier for me to be fully present for next activity,” French says of his experience after sage cleansing. “And even though I may actually be a little dirty from having just been dusted with smoke and ash, I feel clean.”
[pullquote align=”center”]“The most important thing for me is to shake off or cleanse any residual feeling-energy from the very intense and traumatic emotional releases that take place in our therapeutic work.”
—Erick Kenneth French, LCSW[/pullquote]
French says he also sleeps better after cleansing himself and his space with sage. Likewise, Knowles experiences a big difference in her outlook after sage cleansing.
“Before a sage cleansing, I will feel heavy, emotional, reactive energy. I see less color and life. My body is affected. It’s hard to breathe. I feel more emotional,” she says. She also points out that the structure and makeup of her surroundings is less obvious to her before cleansing.
“After a sage cleansing, I will feel the land, the structure, the items in structure, and the people who live and work there are lighter. There is less perceivable energetic weight. I feel that it’s easier to breathe, the atmosphere is crisper, energetic data can move quicker, and peace abounds.”

How To: Buying Sage and DIY Sage Cleansing

Whether you’re looking to create a spiritual experience, establish a self-care ritual, or experiment with the many ways in which changing your atmosphere can impact your mood, you may be keen to give the practice of sage cleansing a try for yourself. The first thing to do is find white sage, the species typically used for sage cleansing.
White sage is different from the sage used for cooking and is known for a host of health benefits, from healing wounds to relieving menstrual pain. That said, for sage cleansing purposes, it’s best to seek white sage out separately. Luckily, it is readily available online, and you can even purchase bundles or wands that are bound specifically for burning so you don’t have to do that yourself. Some people also like to incorporate a seashell into their smudging practice to catch the ash that falls as the sage burns, although a plate or similar object will also work well.
When you’re ready to begin the the sage cleansing process, light the sage and walk through each room of your house or apartment, making sure that the sage reaches the corners of every room by wafting the smoke in the right direction. You can also concentrate on windows and doors, Henes says.
Her advice: “As you spread the smoke, also spread your blessings for a home that is safe, comfortable, and welcoming.”
French says it’s important to take a moment to set your intention and to remember it as you move throughout the space burning the sage.
“Intention is everything and feelings are real, so the person smudging the environment should hold their intention in mind to cleanse whatever’s just been released or anything glomming on from the past or from having participated in someone else’s work or emotional processing,” he says.
[pullquote align=”center”]“As you spread the smoke, also spread your blessings for a home that is safe, comfortable, and welcoming.”

—Donna Henes, Mama Donna’s Space Clearning & Blessings[/pullquote]
If you’re doing a sage cleanse on yourself, begin at your head and swirl the smoking sage around your trunk and all your extremities.
“I make sure to spread the smoke all around me, covering every area of my aura and body,” says Charlotte McFarlin, a yoga instructor in Brownsville, Vermont, who does sage cleansing regularly.
Although the process will not take long, the results of the sage cleansing should take effect immediately.
“After you have smudged your house with the smoke of burning sage you will feel that the atmosphere that surrounds you has cleared and your mood will feel uplifted,” Henes says. “Even your pets will exhibit a relaxed calmness after a sage cleansing of your space.”
Ready to give it a try? Check out our favorite picks for an at-home smudging experience:

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Conscious Beauty Lifestyle

Jade Rolling: An Ancient Beauty Practice With A Star-Studded Following

Post author By Kelly Burch
Post date February 28, 2018

You stay up to date with the latest creams and serums, hoping to keep your skin looking radiant throughout your thirties and beyond. You exfoliate, moisturize, and do everything else that’s supposed to lead to healthy, glowing skin, and you’ve probably developed a routine that works well for you.
However, there’s something you may be curious about adding into your regimen: jade rolling. This ancient beauty practice is said to have some pretty impressive health and beauty benefits, and it definitely has a high-profile following. Here’s what you need to know about jade rolling, the ancient beauty trend that is having a decidedly 21st-century comeback.

What is jade rolling?

Jade rolling is pretty simple: You use a small roller made of jade to massage your face and neck.
Some proponents of jade rolling follow a product-forward regimen that involves washing and exfoliating your face, then applying your favorite mask or moisturizer. Using the jade roller, you massage the mask or moisturizer into your skin for about two minutes.
Others opt for a cooling treatment they say can de-puff and de-bloat the face and recommend storing the roller in the fridge or freezer between use for optimal results.

Why jade?

According to the Gemological Institute of America, jade was used for thousands of years in ancient Central American, New Zealand, and Chinese weaponry, tools, and ornaments. Today, estheticians and manufacturers of jade rollers say the practice builds on the claims of Chinese medicine regarding jade’s ability to promote healing, draw toxins from the body, and relax the nervous system.
While these claims aren’t upheld by Western medicine, those who are passionate about jade rolling are adamant that rollers should be made of authentic jade.

The Who’s Who of Jade Rolling

Although jade rolling might be new to you, some of Hollywood’s most picture-perfect faces are making the most of the technique. Celebrity aesthetician Liz Kennedy told E! Online that she uses jade rolling to help models keep their skin looking cool and refreshed, which explains why Miranda Kerr, Behati Prinsloo, and Dree Hemingway all say that jade rolling is part of their regular beauty routine.
Alicia Keys is a jade rolling convert too. In 2016, Keys’ makeup artist, Dotti, told W, “I stick a jade roller in ice, so it’s basically freezing when I roll it over her skin. I really, really work into all those areas where I want blood and water and energy brought to the surface. It brings her skin to life, it practically makes her skin say, ‘Hi. I love you.’”

Other than “I love you” skin, what are the benefits of jade rolling?

According to Jayde Covenant, a spa manager and esthetician, massaging your face with a jade roller increases blood flow, which can give you that nice, healthy glow you’re after. Covenant told Well + Good senior editor Erin Hanafy that rolling also activates your lymphatic system, which helps drain fluid from your tissues, meaning it can detox and de-puff your face. After using a jade roller, your face may look tighter and less wrinkled, and who wouldn’t want that in exchange for just a few minutes of effort?
Lifestyle and wellness blogger Gena Min shares that jade rolling is more than just a beauty trend for her, saying that after complications related to Botox treatments, it has given her relief from headaches, sinus issues, and breakouts. Others claim that the smooth, cool jade can help with headaches when you use it on your forehead, eyelids, and temples.

Buying and Using a Jade Roller

So you’re ready to give jade rolling a try. The first step is to purchase a jade roller, which you’ll likely have to do online. When you’re shopping, remember that it’s important to get a roller that’s made with authentic jade if you’re after the benefits associated with the gemstone. Some of the cheaper rollers you’ll find might actually be glass that’s been colored to look like jade.
Authentic jade rollers typically cost between $25 and $90, depending on where you purchase them. Be sure to read the reviews to see what others have said about the roller you’re considering. If they’ve had a positive experience, chances are you will too!
When your roller arrives, you may want to pop it in the fridge or freezer before your first massage. While you don’t have to commit to fancy patterns, Min suggests this technique on her blog, Gena Min Wellness:

On clean skin, starting from the center of your forehead, use the large roller and roll slowly towards the ears. Repeat about 6 times over the same area. Use the small roller under the eyes and go from the corner of the eye to the ear. Same thing with cheeks. Start from the middle of your face and roll outwards. Roll from the chin area to your jaw and up to the ears. For the neck, start from the top and roll downwards towards the collar bone. You don’t need to apply any pressure. Just use the weight of the jade roller.

Keep in mind that you can incorporate your favorite cleansers, masks, and moisturizers into your personalized jade rolling ritual as well—we love Mario Badescu’s Vitamin C Serum followed up by Shiseido’s Firming Massage Mask.

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Health x Body Wellbeing

Asked And Answered: What Is Dry Scalp And How Can I Get Relief?

Post author By Kelly Burch
Post date February 16, 2018

It’s winter time, and many parts of the country have been experiencing record-breaking cold. The frigid, dry air can take a toll on your body. If you’re like most people, you’ve probably had to stock up on chapstick, body lotion, and facial moisturizer to keep your skin hydrated and healthy this winter. But the cold might be having an unexpected impact somewhere else: your scalp.
If you’ve been noticing white flakes on your shoulders or in your hair, or have found yourself reaching up to scratch more often, you might be experiencing dry scalp. This condition begins with an itchy, irritated feeling, and can lead to white flakes or red, irritated skin. Since it generally gets worse if left untreated, it’s important to get ahead of your dry scalp before it gets worse.
In order to know how to treat dry scalp, it’s important to recognize what it is and how it’s different from dandruff. Read on for two doctors’ insights on scalp health and answers to all your questions about dry scalp and scalp care.

What is dry scalp?

Dry scalp is, on a basic level, just what it sounds like: dry skin on your scalp, the area on your head beneath your hair. Dry scalp isn’t as common as dry skin because the scalp is typically a fairly moist area of the body.
“With such a high concentration of oil glands on the scalp, it is rare for the scalp to actually be dry,” says Asma Ahmed, DO, a double board-certified dermatologist specializing in medical, cosmetic, and surgical dermatology.
Dry scalp is usually caused by some sort of irritation (more on that in a minute!), but can also have environmental and health-related causes.

What are the symptoms of dry scalp?

The first sign of dry scalp is usually increased itchiness or a feeling of irritation at the base of your hair. Next, you might notice small white flakes coming from your scalp. This is a sign that your dry scalp is becoming worse, says Shari Hicks-Graham, MD, a dermatologist who practices general, cosmetic, and surgical dermatology in Columbus, Ohio.
“Flaking occurs when skin dryness is more intense and the skin cells become detached from the skin,” she says.
If the condition isn’t treated, it can continue to get worse.
“Over time, if dry scalp is left untreated, flaking can lead to persistent scaling that is thicker and more pronounced,” Hicks-Graham says. “The scalp itself can also look more red in color, indicating that there may be some type of inflammation resulting from the dryness and irritation.”
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Eventually, severe and untreated dry scalp can even lead to hair loss.
“If the individual scratches the scalp repeatedly as a result of the itching, scalp rashes become worse, the skin may thicken, and hair loss may ensue,” Hicks-Graham warns.
Although dry scalp might not sound like the most serious condition, it can be both uncomfortable and frustrating, so it’s important to begin treating it as soon as you notice symptoms.
“The problem can be very annoying and can negatively impact the quality of life,” Hicks-Graham says. “Most cases of dry scalp can be treated very well, so do consider scheduling a visit with your healthcare provider for direct assistance.”

What causes dry scalp?

The underlying cause of dry scalp is decreased moisture on the scalp. However, there are a number of different environmental, lifestyle, and health-related factors that can cause that to happen.
“Some people have dry scalp chronically, but most only experience it from time to time due to environmental factors. Typically, dry scalp arises during the winter months when the air is drier and colder,” Hicks-Graham says.
Although environmental factors are the most common reason for dry scalp, there are other causes as well. For example, if you use a lot of hair products to protect your tresses, you could actually be doing more damage than good.
“Some haircare styling products or chemical processes such as coloring may cause irritation to the scalp which can lead to dryness,” Ahmed says. “Luckily, dryness because of this generally improves once you stop the insult-causing irritation.”
If you notice that you’re developing dry scalp, try backing off the products or switching to a product that is designed to moisturize the scalp (more on those later!). If you notice an improvement, it’s probably best to change up your haircare routine permanently.
People with other skin conditions including psoriasis or eczema might experience dry scalp more frequently, Ahmed says. That’s because these conditions decrease the skin’s ability to stay moisturized.

Isn’t that called dandruff?

Nope!
When most people see white flakes in their hair, they immediately think they have dandruff. Dandruff is a relatively common and well-known condition, and its symptoms can mirror those of dry scalp. However the causes, and therefore the treatments, of these conditions are distinct, so it’s important to understand the difference between dry scalp and dandruff.
Dry scalp is caused by a lack of moisture. Dandruff, however, is associated with excess oil and moisture on the scalp, Ahmed explains.
Dandruff, which is also known as seborrheic dermatitis, is usually caused by too much growth of Malassezia, a type of yeast that is naturally found on our skin. Like most yeast, Malassezia grows best in moist environments, including in moisture given off by the oil glands on the scalp.
“The yeast flourishes in oil, thus someone who may have increased oil production or infrequently shampoos will be providing an environment ideal for the yeast to grow in,” Ahmed says. “The skin cell sheds more frequently with overproduction of the yeast, creating the visible flakes.”
Since both dry scalp and dandruff are characterized by the flakes on the scalp, it can be hard to tell them apart. However, if you’re willing to look closely you can spot the difference.
“Dandruff presents with greasy, yellowish or greyish flakes, and an itchy scalp,” Ahmed says. “The clumps may seem larger than what is seen in dry scalp. Typically the hair near the scalp may appear oily.”
The type of hair you have can also affect the symptoms you see.
“Straighter hair types may look and feel more oily with thick greasy, yellow scale on the scalp,” Hicks-Graham says. “Curlier, coarse hair types may demonstrate thick scaly plaques that are tougher to resolve with normal shampoos.”
Usually the treatment for true dandruff is an antifungal or a keratolytic—a treatment designed to address excess skin. Meeting with a dermatologist can help you identify whether you’re dealing with dry scalp or dandruff. A doctor will then be able to recommend the most effective form of treatment after giving a proper diagnosis.
“Scalp conditions fall along a spectrum and may partially overlap but the primary difference between dry scalp and dandruff is that dry scalp tends to be more transient and easier to manage, while dandruff (seborrheic dermatitis) typically requires a targeted regimen of products with active ingredients and routine maintenance,” Hicks-Graham says. “There is no cure for dandruff but it can be well managed.”
Ahmed agrees about the importance of consulting a doctor to know whether you’re dealing with dry scalp or dandruff.
“Since numerous scalp conditions may mimic each other, I highly recommend seeking out an expert dermatologist’s opinion to avoid misdiagnosis and wrong treatment,” she says.

What are the treatments for dry scalp?

If you’re dealing with dry scalp (not dandruff) you want to make sure that your scalp is getting more moisture. One way to do this is by using moisturizing or clarifying shampoos and hair oils like argan oil.
“Consider sleeping in (hair oil) overnight after massaging it gently into the scalp, and washing it out in the morning,” Ahmed says.
You can also use a boar-bristle brush to help redistribute your naturally-occurring oils, she says.
Since dry scalp occurs most often during the dry winter months, you will want to incorporate increased scalp-care measures once the temperatures drop.
If you’re still experiencing symptoms of dry scalp, Hicks-Graham says you can try using an over-the-counter dandruff shampoo such as Head & Shoulders, Selsun Blue, or Neutrogena T-Sal. These are marketed as dandruff shampoos and have ingredients aimed at keeping yeast growth under control, but they also contain ingredients that will moisturize your scalp and reduce inflammation, so they can work on dry scalp, too.
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If you use a specialized shampoo for a month or two but are still experiencing flakes or itching, Hicks-Graham recommends visiting a dermatologist. The doctor can help you develop a proper haircare and scalp-care routine and may even provide a topical prescription steroid that can help reduce inflammation and alleviate symptoms.
Ahmed notes that many patients ask about natural remedies, but there isn’t yet evidence that these work. “Oftentimes patients ask me about tea tree oil or apple cider vinegar and whether they are useful in treating dandruff,” she says. “I have not seen any valid scientific studies proving either of these two are successful [scalp treatments].”
If you are experiencing dry scalp, it’s important to remember to be gentle with your treatment of choice.
“Try not to be aggressive with scratching the scalp to remove the flakes because harsh rubbing of the skin can cause damage that is difficult to manage over time,” Hicks-Graham says.

How can I prevent dry scalp?

One way to prevent dry scalp before it starts is to establish a haircare and scalp-care routine that works for you. This means finding products that work for your specific hair and skin types, and avoiding any products that are too harsh.
Hicks-Graham says it’s “critical to use shampoos to remove dirt and oil, yet avoid over-cleansing, which may irritate the skin barrier and cause additional discomfort.”
She recommends a new product line, LivSo, which includes a hydrating shampoo.
“It employs a unique formula of ingredients that help remove yeast and [prevent] flaking while being supremely moisturizing, which is particularly beneficial for curly or textured hair,” she says.
Eating well and staying hydrated can also help keep dry scalp at bay.
“Drinking water and eating foods high in healthy omega-3 fats may be helpful in preventing dry scalp as well,” Hicks-Graham says.

Why does my baby have such a dry scalp?

If you have a new baby, you might notice dry skin or flakes when you bend down to kiss the top of their adorable head. This is a common condition known as cradle cap.
Cradle cap, which is relatively common in infants and toddlers, is more closely linked to dandruff than dry scalp. This means it’s likely caused by overproduction of oil. To treat cradle cap, try shampooing your baby’s hair with a gentle formula once a day. You can also gently rub the flakes with a washcloth to remove loose skin.
Cradle cap will usually resolve on its own. However, if you’re concerned or the case is particularly severe, it’s best to talk to your pediatrician, who may recommend using a medicated shampoo or refer you and your little one to a dermatologist.
Dealing with dry scalp can be frustrating and embarrassing. No one likes to have white flakes on their shoulders, or to have to scratch an itch in the middle of an important conversation. Keeping your scalp well-moisturized, eating a healthy diet, and drinking plenty of water can all help keep dry scalp at bay.
If you continue to find yourself dealing with symptoms, don’t hesitate to get help. Although dandruff and dry scalp may be relatively common medical conditions, they can be treated and well-controlled, so don’t put up with unsightly or uncomfortable symptoms for longer than you have to!

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More Than Mom Motherhood

Parental Burnout Is Real: Here Are Signs To Watch Out For And Advice On How To Cope

Post author By Kelly Burch
Post date February 13, 2018

Most weekdays I wake up and get my toddler dressed before running out the door to the gym. While I wait for classes to start I usually check my work email, and when I’m done working up a sweat we drive directly to her school. I run home to shower, work, and hopefully throw in a load of laundry before getting back to school for pick-up time, which always comes too soon. Afternoons are filled with playdates and dance class, and by the time bedtime rolls around I just want to yell “Please give me five minutes to myself!”
If the moms in my circle of friends had to sum up their lives in a word, two of the most common responses would without a doubt be “busy” and “tired.” After all, most of us are juggling preschoolers and an infant (or pregnancy) along with a full-time job, running the household, and trying to carve out time for self-care. That’s a lot of responsibilities for one mama!
It’s no wonder that many moms (and parents in general) are feeling burned out. Burnout is more than feeling tired or overwhelmed: It’s the sense that you’re completely drained of your resources, losing connection with your kids, and failing as a parent. And according to a 2017 study published in Frontiers in Psychology, between 2 and 12 percent of parents feel this way.
Here are the signs to be aware of—and how to combat burnout.

What is burnout?

According to the study published in Frontiers, burnout is defined by three characteristics: “overwhelming exhaustion, a depersonalization of the beneficiaries of one’s work, and a sense of ineffectiveness and lack of accomplishment.” People who are burned out feel that they’ve completely drained their emotional and physical resources and don’t have the ability to carry on doing what they’ve been doing.
For parents, this manifests in a few specific ways. The depersonalization might show up as you snapping at your kids, perceiving that they are ungrateful, or feeling detached in general. The sense of ineffectiveness might leave you thinking you’re a bad parent or that things all parents deal with (such as temper tantrums or rebellion) are related to your parenting instead of just par for the course of being a parent.

How to Prevent and Heal Burnout

Burnout happens when you’re feeling drained of resources, so the way to prevent it from happening is to make sure that you always know that you have tools at your disposal. One way to do this is to outsource when possible. This might mean hiring a cleaning service, getting a mother’s helper, passing up some projects at work, or ordering meal delivery. Anything that gives you more time can increase your happiness and satisfaction with life, according to one recent study.
Another opportunity to replenish your emotional toolkit is intentionally connecting with your kids—taking a mindful approach to parenting and savoring moments with your kids without worrying about everything else you “should” be doing. This mindful approach to parenting has been shown to decrease stress among parents of kids with disabilities, and it can work for you too.
Parental burnout is a serious issue that seems to be on the rise, becoming more prevalent with our society’s increasingly pressure on—and unrealistic expectations of—parents.
By taking these steps you can keep being the parent you want to be!

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Health x Body Wellbeing

Tired Of Feeling The Burn? Try These Remedies For Razor-Burn Relief

Post author By Kelly Burch
Post date February 3, 2018

Think quick: What beauty routine do you spend the most time on, completing almost every day? Which grooming habit can make you feel instantly put together and poised? If you’re like most American women, the answer to both these questions is shaving. Over 99 percent of American women remove body hair, most commonly by shaving.
We shave to feel smooth and sleek, but there can be an unintended—and counterproductive—side effect if we’re not careful: razor burn. This “burn” actually consists of that all-too-familiar series of small red bumps. Sometimes they itch or sting (hence the burn part of the name), but other times they just look unsightly.
Here’s what you need to know about preventing razor burn and treating it when it happens.

What is razor burn?

Razor burn is caused when a razor blade pulls and twists one or more hair follicles, damaging your skin. In addition to the irritation it causes, razor burn can also cause a twisted hair to grow back under the skin, which is known as an ingrown hair. This is uncomfortable and can lead to more pesky red dots and even infection.
You might have noticed that razor burn occurs more frequently in your armpits or on your bikini area. That’s because we have different types of body hair. The hair in our armpits and pubic areas—and on and men’s faces—is a thicker, coarser type known as terminal hair. Since terminal hair is tougher, it’s more likely to be pulled by a razor and to come back ingrown.

Preventing Razor Burn

The best way to avoid razor burn is to prevent it, and the most effective means of prevention is to use a sharp razor. If you’re shaving with a dull blade, it’s more likely to pull on your hair follicles, irritating your skin.
Another way to prevent razor burn is by keeping your skin well-moisturized before, during, and after shaving. This means using plenty of shaving cream, or even switching from a shaving cream to a shaving oil, which can provide more lubrication. Whatever you use, make sure you’re reapplying often. Also, avoid going over the same area more than once in a session. After shaving, moisturize again.

Treating Razor Burn

You hop in the shower to quickly shave your armpits, only to feel that burning sensation later in the day. Maybe you didn’t use enough shaving cream or you had a dull blade. Whatever the reason, now you’ve got razor burn. What next?
Luckily, there are plenty of treatment options. Try soothing the area with something cooling, like aloe vera gel (or better yet, aloe directly from a plant). To avoid having your hair follicles become infected, apply lemon juice to the area. Although it might sting if you have any small nicks, lemon juice is naturally antibacterial and can keep harmful bugs at bay.
If the bumps are large or bothering you, try dousing them with a topical anti-inflammatory. Witch hazel is a great natural option: Just put some on a cotton ball and dab the area. For something a bit more powerful, apply a hydrocortisone cream, which can be purchased at any drug store.
While you’re treating razor burn, it’s best not to shave the area since that can further irritate your skin. Practice patience and give your body time to heal!
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Tags Commerce, organic

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