Author: Mary Sauer

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Fresh Fashion Lifestyle

Much Ado About The Plus-Size Section (And How We Can Work Toward Inclusion)

When influencer and plus-size fashion blogger Corissa Enneking visited Forever 21’s plus-size section for the first time, her initial emotional response was excitement. Big retailers like Forever 21 don’t often sell to the plus-size demographic, and when they do, it’s typically online.
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Unfortunately for Enneking, within a few minutes of beginning her shopping, her excitement quickly morphed into horror. She took to her blog to share her frustration with the entire experience.
“Your entire store is lit with beautiful cool white lighting, and the floors are shiny little tiles of white and gold,” she wrote on her blog, Fat Girl Flow. “So please, tell me why the sweet hell the tiny plus size corner is dimly lit with yellow lights, no mirrors, and zero accessories on the shelves.”

Fat Girl Flow

In her open letter to the popular clothing store, Enneking doesn’t ask for much. She wants to be treated kindly. She wants to have a pleasant shopping experience. She wants to be able to find her size. Still, the writer admits that she already knows she is asking for way more than most mainstream stores offer.
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“Create spaces that make people proud to wear your clothing,” she wrote in the closing lines. “Bring positivity into your stores, instead of alienation.”
Fat Girl Flow

Enneking’s powerful and vulnerable response to her shopping experience isn’t the first time major retailers have been called out for lack of inclusion, and it certainly won’t be the last. As more advocates for inclusivity and body positivity speak out, more criticism will fall on the clothing suppliers who don’t follow suit.

The State of Plus-Size Fashion

Before we can move toward an inclusive apparel industry, we need to be honest about the current state of plus-size fashion. Things are certainly improving, but we’ve got a long way to go.
Most obvious is a lack of options. It’s still surprising when a store has sizes bigger than a large, according to Brittany DiCologero, a lifestyle blogger at Castle Party who has been buying plus-size clothes since she was a teenager. Many of the stores that do have plus-size clothing only carry these items online.
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“Plus-size women today cannot walk through their local shopping malls and browse whichever stores they like and find something in their size,” she says.
Cost is another issue faced by people shopping for plus-size clothing, according to yoga instructor and body diversity advocate Dana Falsetti. Although Falsetti believes there may be some variance in cost of manufacturing plus-size clothing, she feels certain the price variance is more about the limited availability of these clothes. Women have fewer plus-size options in brick and mortar stores, so the stores who actually offer a number of options can get away with higher pricing.

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“A lot of ‘marketing diversity’ is actually just tokenism, and tokenism isn’t inclusion,” she says. “Brands making a profit off of diversity (in size, race, gender, etc.) but not showing any actual support for those communities is actually just taking advantage of them.”
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The freedom to curate your personal style is also lacking for women who wear plus sizes, according to Falsetti, who points out that manufacturers aren’t just expanding the sizing of clothes marketed toward women wearing straight sizes. Instead, they’re creating a separate, limited collection for women wearing plus sizes. So, when you do happen to find clothing in your size, there is an expectation that you won’t be able to find a style that best embodies who you are or what you like.
“Not all of us want to wear hourglass-enhancing peplum tops and things that are considered traditionally flattering to patriarchal or eurocentric beauty standards,” she adds.
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And even if you can find your size, it still might not fit right. There seems to be a learning curve when stores that have previously sold only straight sizes makes the switch to selling plus sizes, too.
“When straight sized retailers start designing plus options, the cuts are usually off and the fits may not work the same way they would on a smaller model,” says DiCologero. “In most cases, however, this is a learning process that designers eventually get right.”
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Lastly, the shopping experience is often an unpleasant experience, according to DiCologero, who says that stores that have historically carried only straight sizes are often the worst. Employees can be rude and shoppers are occasionally unkind, as well.
Sarah Guerrero, another woman who wears plus-size clothing, was quick to point out the isolating nature of the shopping experience. She says that most stores treat plus-size clothing like a separate category, like maternity fashion, shoving them in a corner somewhere in the back of the store.

Slowly but surely, things are changing.

Thinking back to shopping as a teen, DiCologero recalls just how terrible it used to be. Going to the mall with her friends filled her dread, mostly because she knew there wouldn’t be clothes available in her size.
“I would literally disregard what the dresses looked like, and I would just look for the biggest size on the tags,” she says of shopping for dresses for school dances. “I’d usually be able to find about two or three to try on, and whichever one fit, I would buy—regardless of price or whether or not I even liked the dress.”

@ndiritzy/Twitter

Now, she is excited that so many retailers who produce plus-size clothing are opening brick and mortar stores, even if it means driving three towns over to find clothes she loves. She also says that she has noticed plus-size clothing’s quality improving. Both Falsetti and DiCologero point out the roles of more inclusion in marketing in the changing world of plus-size fashion. More retailers are including images of women of all sizes and colors in their advertising, and this is a great first step.
“I see people who look like me represented more every day,” Falsetti says.
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Some improvements have also been made when it comes to the trendiness of plus-size clothing, shares Anya Jackson, who has shopped for plus sizes for 20 years.
“I’m seeing massive improvement in the availability of trendy styles,” she says. “Plus size no longer means I have to look like a granny wearing a floral tent.”

Moving Toward More Inclusion

What’s next for plus-size fashion? How can we advocate for more sizing and style options? Perhaps the most obvious is how the way we spend our money supports or inhibits inclusion.
Get clear on which retailers are practicing inclusion and which are simply paying lip service or putting minimal efforts into the plus-size options. Going out of your way to support retailers that align with your values, like diversity and inclusion in both advertising and what they sell in their stores, is a powerful way to make a statement. ModCloth is one example of a retailer who has made great strides to a more diverse catalogue of clothing.
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Aerie is an example of a store who preaches representation by including “real models” and never retouching their photos. Unfortunately, their selection speaks louder than these initiatives, as their clothing options still stop at a 2XL. Rarely do they carry extended sizes in stores.
Torrid, a plus-size line with brick and mortar stores, produces high-quality clothes up to size 4X, while Elizabeth Suzann is a designer who is making huge strides toward offering ethically and sustainably produced clothing in sizes 000 to 28.

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“Remember your resources are plentiful and not just financial,” Falsetti points out. “Spending your money with those brands, telling your friends about them, and promoting them on social media are just a few ways that consumers can influence what companies are doing.”
Since brands are now so accessible through social media, giving feedback is easier than ever. Sharing how you feel about a particular brand, both positive and negative, is one way Jackson believes we can advocate for change in plus-size fashion.


Representation also plays a powerful role in moving plus-size fashion in the right direction. Jackson says she is thrilled to see more women who actually look like her modeling the clothes she buys. Women like Enneking, DiCologero, and Falsetti are just a few members of a greater movement using social media to promote a message of body positivity. Enneking is self proclaimed “happy fatty.” Falsetti posts about yoga, plus-size fashion, and body diversity. DiCologero blogs about plus-size fashion. They’re celebrating their bodies, and they’re empowering other women to do the same.
Men are stepping up, too. Troy Solomon runs his Instagram on a policy of self-love—and not giving a you-know-what—and has gained 43,000 followers being exactly who he was born to be. Matt Diaz has gained his following by candidly sharing pictures of himself shirtless and talking honestly about the insecurities he has felt about his body.
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“We all just want to be seen and respected and have equal opportunities to dress and express ourselves,” says Falsetti. “Representation gives people a sense of value and belonging.”
Lastly, women like Falsetti are pushing for a more inclusive language being embraced by the general demographic. The words we say matter and ultimately inform our actions. Knowing the experiences of others and moving forward with empathy is a good first step toward more representative fashion and a more inclusive world.

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Life x Culture Lifestyle

The Year Of You: Wedding Trends To Watch For In 2018

Nothing says true love quite like a photo op with an alpaca, am I right? And even though it might be a stretch to say alpacas are the new symbol of holy matrimony, they’re getting invited to a surprising amount of weddings these days.


One newly married couple shared the spotlight with an alpaca in 2015, captured by wedding photographers at The Shalom Imaginative. A year earlier, alpacas had the honor of being featured as guests in a “bohemian-inspired” wedding shoot by Blue Eyed Yonder and Our Labor of Love.
[pullquote align=”center”]“[With modern weddings,] people want something different, they want magic, and they want to celebrate in a special way.”
—Niall Kelly[/pullquote]
Lifestyle website Brit+CO is calling llamas the latest trend in weddings, but it’s hard to say if this quirky wedding feature will be as common as doves anytime soon. What stories like this do highlight, however, is one massive trend steering wedding planning in 2018: personalization.

All About You

“It’s your big day.”
How many brides have heard this phrase repeated endlessly throughout the wedding process? Whether they’re facing an opinionated in-law, stressing over the budget, or just trying to decide on their color palette, friends and family are quick to remind couples that their happiness is top priority.

Now more than ever, weddings are being planned around the unique personalities, beliefs, and convictions of the engaged couple. In The Knot’s 2017 Real Weddings Survey, 64 percent of couples planning their weddings said decisions about their day were centered around personalization.
And thanks to the role of social media in wedding planning, we get a front row seat to watch how these amazingly personalized weddings are playing out.

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“Weddings are just all about the personal touches now,” says Leah Gunn Emerick, a wedding photographer and self-proclaimed professional wedding attender. “That can lend itself to some unusual situations just off of what is personal to the couple. Think having a bacon and bourbon tasting table instead of a regular bar and appetizer situation.”

From Fairytales to Fantasy

As more couples lean toward the personal, theme weddings are becoming more inventive than ever. Couples are taking a note from Prince Harry and Meghan Markle, planning royal weddings of their own.
Theme weddings aren’t exclusive to admirers of the British throne. Steampunk and Star Wars weddings are a couple of the most unusual weddings Janessa White, elopement planner at Simply Eloped, has recently planned. A future bride of hers, White says, will be bringing her cat to her small ceremony. White believes that engaged couples are becoming more aware of their options, thanks to PR efforts, viral content, and influencer marketing.


“People want something different, they want magic, and they want to celebrate in a special way,” explains Niall Kelly, a representative from Kilkea Castle, which has become a venue for fairy tale and Game of Thrones–themed weddings.

Getting Hitched for the ‘Gram

Photography has long been an integral part of weddings, with professional photographers and prop-filled photo booths helping chronicle the festivities, but in recent years, nuptial celebrations have become firmly embedded in social media.
Sixty-four percent of couples in 2017 reported creating a hashtag and asking their guest to use it to tag pictures from their big day, according to The Knot’s survey. Photo booths are changing with the times, says Maggie Lynn Hummel, an event planner with Terrace on Grand: Instead of printing the snapshots right then and there, photo booth providers are linking their booths to social media for people to tag and repost.

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One interesting new development, however, is the rise of the unplugged wedding—that is, weddings without electronics. Kristin Maxwell Cooper, the editor-in-chief of The Knot, was quoted by Brit+CO as saying this trend is experiencing an uptick, and Hummel notes this as well.


“They are usually putting up a sign and then announcing it before the ceremony,” explains Hummel, noting that phones are fair game once the ceremony comes to a close. “No one wants photos of everyone on their phones during the ceremony.”

Running Away Together

As more couples consider what they want most from their wedding day, more couples are making plans to elope. And we’re not talking about your run-of-the-mill weekend trip to Las Vegas with an officiant in a bedazzled jumpsuit, says White. Instead, she describes a highly personalized hybrid of an elopement and a destination wedding.

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Although there aren’t clear statistics on how many couples are eloping each year, The New York Times reported that the popularity of the choice can be attributed to the rising cost of weddings along with the complications that come with planning a large wedding. When you consider that The Knot found that the average wedding is setting couples back by $35,329, this choice completely makes sense.
According to White, brides and grooms aren’t making this decision on a whim. These are couples who have considered their personalities and their circumstances, sometimes years in advance, and have decided that an elopement is far superior to the stress of a traditional wedding.
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“We have people reach out to as far out as 2020,” she explains. “To be honest, rarely do the 48-hour, we-want-to get-married-this weekend [weddings] work out.”

The Small Things (That Add Up)

Not all wedding-planning decisions are about high-level stuff—being big, bold, or making a splash on social media. Make no mistake, the bulk of the decisions are grounded in the little details. For every conversation about the theme and the hashtag, there are ten more about, say, what will end up on the guest’s tables.
The most popular decor pieces and color palettes vary by the year, and 2018’s trends seem to be about returning to simpler times—and simpler parties.

“Once seen as corny and dated,” says Meghan Brumbley, owner and lead wedding planner at D.C. Engaged, “balloons are making a comeback this year.”
Indeed, balloons have expanded beyond birthday and New Year’s parties, according to Brides magazine, and they’re being implemented into weddings in creative ways. Instead of being used for for archways or on the getaway car, they’re being used by brides to create photo backdrops, table garlands, and place settings.
[pullquote align=”center”]A lot of brides are going simple. …It used to be everything needed to be very flashy, and everyone is really reeling that back now.
—Maggie Lynn Hummel[/pullquote]
For those concerned for the environment: Balloons were recently banned in Block Island, Rhode Island, after discarded, non-biodegradable balloons became an environmental nuisance in the town, reported The Boston Globe. If you want balloons in your ceremony, consider these biodegradable wedding balloons.
Color palettes are less flashy this year, too.
“A lot of brides are going simple,” says Hummel. “Ivories, light pinks, greenery, and maybe a hint of gold or rose gold. It used to be everything needed to be very flashy, and everyone is really reeling that back now.”

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Wedding favors aren’t taking priority this year, wrote Lauren Kay of The Knot. Instead of sending their guests home with a treat or gift, engaged couples are spending more money on making sure that the wedding experience is something their guests will remember fondly for long time.

An Unforgettable Experience

The desire to create a personalized, unforgettable experience is driving up the prices of weddings. Wedding are getting smaller, but engaged couples are spending more per guest than they have in years past. The average cost per wedding guest was $268 this past year, compared to $194 in 2009, according to The Knot’s survey.
“A lot of our brides are also thinking about their guests a lot more,” shares Hummel, who says that guest counts have dropped drastically at her venue in the last year. “They want good food, a good bar, and good music.”

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A smaller guest list allows for a more elaborate and unique experience, with musical entertainment, fireworks, sparklers, and photo booths taking the lead as the most popular experiential additions to 2018 weddings. More elaborate additions include magicians, comedians, and multiple musicians throughout the night.
“I recently attended a wedding where a man on stilts came out when everyone was dancing,” shares Kelsey Bowen, blogger at Little Things Favors. “He was dressed in all black and had an LED-light costume on. So there was this huge, light up robot looking thing dancing on the floor.”
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If a dancing robot isn’t your style, consider that some couples are blazing their own trails by booking adventure weddings. White has seen couples who’ve planned their ceremony on the summit of a mountain; they hike the mountain together and meet their family and officiants at the top.

Planning a wedding is certainly an undertaking.

For many couples, it will be the most elaborate event they plan in their lifetime. With countless decisions and ample pressure to please everyone involved, it is easy to be overcome by the stress of the planning. If there is anything to learn from the weddings so far in 2018, it’s that today’s weddings place importance on the expression of the couples’ individuality.
The freedom to plan the wedding you want, whether it’s an elopement or an elaborate event, is yours. Bring an alpaca if you want to.

Categories
Wellbeing

Bug Spray And UV Rays: A Guide To A Safe, Healthy Summer

One of my kids’ favorite books is a hilariously ridiculous story we’ve read at least a hundred times since it first appeared at the library two years ago. The main character, a crocodile, begins by professing his love of watermelon, but dissolves into a full-on freak out when he realizes he’s swallowed a seed. Everything turns out okay for this anxious reptile, of course. He belches up the seed on the last page.
I have to admit, my husband and I get a kick out of this book almost as much as our kids do—him because he loves to act out the panic for our kids; me because this fear of swallowing a watermelon seed is something I connect with. As a kid, I fell for the myth that swallowing a seed was dangerous territory. I’m certain it was my older brother who started the whole thing, waiting until my mom was out of earshot before convincing me swallowing the seeds would result in a belly full of growing watermelons.

Scholastic

I learned the truth eventually. Like most adults, I know better than to believe that a watermelon plant could take root in my guts, but that doesn’t mean we’re not all buying into other summertime falsehoods.
Let’s shed some light on some of the most frequently discussed summer health issues so we can all get back to enjoying our time (and snacks) in the sun.

Food Facts

Cookouts and tailgates are some of the best parts of the summer months, but bad information about food safety can turn a great party upside down. Next time you load up your coolers with your favorite grillable meats and a pack of LaCroix, consider whether or not you’re doing enough to protect yourself and your guests from foodborne illness.

During the summer months, we actually see a rise in foodborne illnesses, according to the United States Department of Agriculture (USDA). We can blame warmer temperatures and the questionable practices that often come with outdoor food prep for this. Food that should be refrigerated often isn’t, and the people in charge of food prep are less careful about spreading germs with unwashed hands.
“Make sure you keep lots of superchilled ice and gel packs,” advises Julie Joffrion, fitness nutrition specialist and owner of All Inclusion Health. This will ensure that your food stays around the ideal refrigerator temperature, she says, which the U.S. Food and Drug Administration lists as 40 degrees Fahrenheit or below.

Additionally, the USDA suggests keeping food and drinks in separate coolers because drink coolers are opened more frequently, causing the inside temperature of the cooler to drop. Make sure you are cooking meats to their recommended temperatures and keeping your hands clean by having hand sanitizer nearby when you can’t make it to a sink.


While we’re talking about summer food, are you still waiting to swim for at least 30 minutes after you eat? This is a summer safety guideline that may be nothing more than and old wives’ tale. According to Duke Health, there isn’t scientific evidence to back up the belief it’s dangerous to swim on a full stomach. As this resource points out, it actually makes a lot of sense to fuel yourself before you engage in rigorous exercise.

“Swimming is a very heavy exercise, and you’ll need good protein and carbs in your system before you dive in,” says Joffrion. Her recommendation for fueling your swim? A turkey sandwich on whole wheat bread.

Skin Deep

When it comes to summer health tips, skincare and sun protection shine through most—and have the most fiction among the fact. Is it okay to get a base tan? Is sunscreen protecting you from cancer risk, or is it actually a part of the problem?
It’s important to understand that all burning of the skin, or even tanning, is skin damage on some level. The idea of a base tan being safe or protecting you from further burning is completely unfounded, according to Tsippora Shainhouse, MD, FAAD, a skincare specialist.

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“If your skin gets tanned, it means that it has been assaulted by UV radiation and damaged,” she explains. “Your skin puts down this ‘base tan’ in an attempt to protect itself from burning and further damage, but it means that it has already been damaged.”

So, sunscreen—we all should wear it, right?

The answer is yes.
But in 2014, multiple publications reported on a study published in the journal Nature—the study found that sunscreen “only provided partial protection” against melanoma, and one study author told the Daily Mail that sunscreen should still be used—just in conjunction with other preventative measures, like “wearing hats and loose fitting clothing, and seeking shade when the sun is at its strongest.”


The Melanoma Research Foundation cites numerous studies which state that sunscreen reduces the incidences (not increases, as some online publications claim) of melanoma. The organization recommends generously applying high-SPF (30 or above) sunscreen year-round, no matter the weather, but they also recommend wearing protective clothing, seeking shade when sun rays are the strongest, and refraining from tanning. To avoid a deficiency, people should consume ample amounts of vitamin D, particularly if they live in areas with low sun exposure.

“Everyone should try to avoid direct UV exposure from tanning beds and during peak sun hours (10 a.m. to 3 p.m.), wear a broad-spectrum sunscreen … which covers both UVA and UVB rays, and wear protective clothing, sunglasses, and wide-brimmed hats when outdoors,” says Shainhouse.
There aren’t really any exceptions to this rule. So if you’re still hanging on to the idea that you can’t get a burn on a cloudy day or you believe you’re protected from the damaging effects of overexposure to the sun because your skin is dark, think again. Everyone needs to wear sunscreen if they’re spending time in the sun. And, when it comes to makeups with added SPF, they’re probably not enough to protect your skin.

Bug (Spray) Bites

Protecting yourself from bug bites is about so much more than avoiding annoying itching and scratching. Some bug bites are associated with a risk of illness or disease.
We know that tick bites, specifically from ticks native to the northeastern region of the United States, are related to an increased risk for Lyme Disease, as reported by the Centers for Disease Control and Prevention. Mosquito bites are also associated with risks of disease and infection, according to the Mayo Clinic. In both cases, prevention is the best defense.

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Even so, there are fears surrounding the use of bug spray containing DEET. Several years ago, there were reports of DEET exposure causing seizures. Although these reports were true, the National Pesticide Information Center, an organization that works to provide “objective, science-based information about pesticides and pesticide-related topics,” reports that these instances were associated with improper use of the product, including ingestion.


The American Academy of Pediatrics (AAP) recommends foregoing insect repellants on children younger than two months.
Not only is it true that DEET is safe when used as directed, it is also the best way to repel ticks while outdoors. Dermatologic surgeon Sejal Shah, MD, says that, ultimately, the risks of a bug bite–related infection or disease are much worse than any potential risks associated with DEET.

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Stick with the recommendations from the Centers for Disease Control and Prevention: Wear long sleeves and pants while hanging out in heavily wooded areas, and use bug spray containing at least 20 percent DEET (the AAP recommends not using any product with more than 30 percent DEET on children).
When selecting a bug spray, Shah encourages consumers to pay close attention to the ingredients in their bug spray and double check how effective it will be at protecting you from specific insects in your area.

More Than a Fashion Statement

Many people falsely believe that their skin is the only organ in their body that needs a little extra protection from the sun, according to Ryan Parker, doctor of optometry and director of professional services at Essilor.
“[Most] people don’t realize the sun can be as harmful to their eyes as it is to their skin,” he says. “Repeated exposure can increase your chances of developing eyelid skin cancer, cataracts, or experiencing temporary blindness.”

Repeated exposure can add up over time, causing serious damage to your eyes. To protect your eyes from sun damage, the American Academy of Ophthalmology recommends wearing sunglasses that protect your eyes from UV rays all year long as well as wide-brimmed hats. Avoid looking at the sun directly, and don’t forget to wear your shades on cloudy days, too.
According to Joel Schlessinger, MD, a dermatologic surgeon, many people are unaware or ill-informed about how the sun can damage their scalp. They may be vigilant about keeping their skin protected but forget to cover their heads. He recommends hats as the simplest protection, but also points out that sunscreen powders do exist for use on the scalp.

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A healthy summer is a fun summer, so take care of your body during the hottest months of the year. Getting the facts straight on sun protection, bug bite prevention, and food safety is a good first step toward being an informed advocate for your own health.

Categories
Health x Body Wellbeing

4 Reasons Why Your Hair Is Falling Out (And What You Can Do About It)

After the birth of my first child, the amount of hair I was losing daily was a huge concern. Every time I took a shower, I was throwing away fistfuls of hair. It became a big source of anxiety for me, but when I saw my OB-GYN for my six-week postpartum visit, I learned that what I was experiencing was completely normal.
I also came to learn that a lot of people are dealing with hair loss, not just women who have recently given birth. When I voiced my concerns to friends, they almost always had a story of their own hair loss woes or friends who were dealing with unexplained hair loss. During these conversations, it became apparent that not being able to control the amount of hair on your head can result in feelings of anxiety for most women.
And while it’s typical to lose anywhere from 50 to 100 hairs each day, anything above that is considered to be excessive. Here are four potential reasons your hair is falling out (and what you can do about it).

1. Baby on Board

Hair loss after pregnancy is pretty common. This is actually the result of not losing hair during your pregnancy. When you are pregnant, your estrogen levels are higher than normal, which prevents your hair from falling out. After you have your baby, those estrogen levels drop back down and all of that hair you didn’t lose during your pregnancy starts to fall out.
There isn’t a lot to be done about this normal postpartum experience. If you’re feeling insecure about your hair loss, getting a new haircut, changing your part, or wearing headbands might help your hair to appear fuller until the hair loss slows down.

2. Ch-ch-ch-ch-changes

When you enter menopause, your hormone levels change drastically. Your body is producing less estrogen and progesterone, and this causes hair to fall out at a faster rate. Although men do experience hair loss in middle age more than women, many menopausal women notice their hair is thinning.
If your hair loss has become bothersome, consider changing the way you style it to mask the hair loss. It is also believed that healthy lifestyle choices, like eating a nutrient-dense diet, getting exercise, and drinking plenty of water can help slow down hair loss in menopause.

3. Stress Shedding

Some people may experience increased hair loss when they’re exceptionally stressed. It is believed that this happens because the neurotransmitters associated with stress affect the hair follicles, causing hair to fall out prematurely when it would otherwise still be growing.
If you believe you are losing hair because of stress, the best strategy is to find ways to manage it. If you can’t eliminate the source of your stress, look at some helpful coping skills like meditation, regular exercise, journaling, or counseling as methods for better processing the stress in your life.

4. You have something bigger going on.

In some cases, hair loss is an indication that something more serious is going on. For instance, excessive hair loss can be an indication of hyperthyroidism or hypothyroidism. There are also certain nutrient deficiencies like iron and vitamin B deficiency that are associated with hair loss.
If you are losing hair and believe there may be something more going on with your health, it is best to visit with your doctor. They can conduct tests to find the underlying problems causing your hair loss and help you determine a proper course of treatment.

Finding Comfort and Support

While searching for an explanation for their hair loss, many women find security in masking their hair with headbands or scarves. If your hair loss is significant, you may also choose to purchase a wig or have extensions put in your hair.
Social media is an excellent place to find support as someone who is dealing with chronic hair loss. Consider joining a private Facebook group to meet others who understand what you’re going through or to brainstorm solutions for your hair loss concerns. The Women’s Hair Loss Project lists these supportive resources, and your healthcare provider may be able to recommend and in-person group as well.

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Favorite Finds Nosh

Meal Delivery Services Proving That Healthy Eating Can Be Convenient And Affordable

Sometimes, at the end of the day, I spend a few minutes standing in front of the fridge staring at the contents of its shelves. It’s not that there isn’t enough food. There is always plenty. It’s just that making dinner after a full day often feels like an overwhelming task.
The thing is, I’ve got all of these conflicting priorities. I’ve got my kids, who I devote most of the first half of the day to. I’ve got work, which gets my attention from lunchtime on into the evening. Then there’s my desire to eat healthier and all the related food prep that steals time from both my family and work. Every evening I’m asking myself: Do I pop a pizza in the oven so I can spend the evening with my kids? Or do I get to work chopping veggies so we can have a home-cooked meal?
Healthy prepared meals are hard to come by in my home, but most frozen meal options have meager portions and aren’t very flavorful. Fortunately, home delivery is making eating healthy, convenient, and affordable.

6 Delivery Services That Are Changing Meal Time From Stress to Success

Bistro MD

For those who are looking to shed a few pounds or simply eat more nutritious meals without the fuss, Bistro MD is a perfect solution. The meals are planned by dietitians with each participant’s dietary needs in mind. You can pick five to seven lunches and dinners each week.
The most basic plan, which includes five lunches and five dinners, starts at $89.96 each week. If you want breakfast, too, those plans cost between $112.46 and $134.96.

Freshly

Sticking with your healthy eating convictions is really hard when life gets busy. Freshly does all of that work, delivering meals that never contain artificial ingredients and refined sugars. They even have a list of ingredients they’ve banned from their meals.
Meal plans can be customized to have higher protein or to be low calorie or gluten free. For $49.99, you can have four prepared meals delivered each week. If you want lunch and dinner, you can have 12 meals delivered for $107.99 a week.

Ion Nutrition

Many athletes have specific nutrition needs. If you’re balancing a rigorous workout schedule and a busy workload, it’s hard to keep up with meal prep. Ion Nutrition creates meals that follow your dietary guidelines; all you have to do is heat them up.
The type of meals you order determines the cost, but the prepared meals at Ion Nutrition start at $9.35 apiece.

Pete’s Paleo

Offering prepared paleo meals that are also affordable is what puts Pete’s Paleo on the map. Every meal is made with organic ingredients, and the menu changes based on what produce is in season.
For meals delivered every weeknight, plans start at $123 and increase from there.

Veestro

Plant-based nutrition is what Veestro is all about. So if you’re a vegan or vegetarian, this might be the prepared meal delivery for you. They even have weight loss and juice cleanse plans available.
For those who want to order à la carte, the cost is right around $10 a meal. If you want to commit to a pack of meals, expect to spend approximately $8 for each meal.

Trifecta

Trifecta is another option for busy badass women who want to eat meals that support their training goals. If you run or lift before heading into the office, this might be a great fit for your lifestyle.
Plans start at $108.43 for seven meals a week, with the option of adding on breakfast or more meals to use for packable work lunches.

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Healthy Pregnancy Motherhood

6 Real Moms Share Their Pre-Birth Anxieties (And What Really Wound Up Happening)

As a first-time mom, I entered into my labor and delivery with a lot of confidence. I was going to manage my pain well. I was going to have a natural birth. I believed that there was nothing to be afraid of.
When things didn’t go as planned, however, my confidence was crushed. Although I was happy to have a healthy baby, I found the pain of labor unbearable. Nearly two years later, as the birth of my second baby approached, I found myself completely overwhelmed with anxiety about experiencing it again.
Feeling worried about or even fearful of giving birth is normal. However, when those anxieties become debilitating, it is probably time to take a closer looking at what is driving the fear. It may be necessary to get a little extra support.
These six moms tell HealthyWay all about their pre-birth anxieties and share exactly how things turned out.

1. Fear of the Unknown

For new mom Annie Logue, it was the newness of being pregnant and giving birth that gave her anxiety. She tells HealthyWay she found herself caught up in fear of the unknown as her due date approached.
To ease her worries, Logue tried to regularly remind herself just how common childbirth is, and she did it with a sense of humor. Her positive mindset got her through until she gave birth to her healthy child.
“I reminded myself that there were seven billion people in the world,” she says. “So this was clearly not THAT hard.”

2. Fear for the Baby’s Well-Being

For women who have had a negative pregnancy or birthing experience, it is typical to feel concerned that the next birth experience will be negative as well. One mom, Nikki Haverstock, shares with HealthyWay that losing a baby two years prior created a lot of fear for her during her most recent pregnancy. Adding to her anxiety was the fact that she was considered to be an older mother, so she felt she had a lot to worry about.
“I talked to a therapist, spent a lot of time with my religion, and hours of walking,” she shares “I ended up having a perfect c-section and a healthy baby boy.”
Like Haverstock, Ramsey Hootman found herself consumed with anxiety over the birth of her third child after her second baby was stillborn.
“I even ended up in the ER once because I was so anxious,” she says.
Although Hootman did have a quick and relatively easy birth, she struggled for a long time to connect with her baby. In the end, what helped the most was giving herself grace as she learned what it was like to be a new mom after loss.

3. Fear About Timing

When it was time to give birth to my third, I experienced a brand new anxiety: I started to worry about getting my older kids to their grandparents’ house if I went into labor during the night. I’m not alone in this worry. In fact, two moms shared that juggling the timing of labor has been a concern for them.
“I was so worried that I’d go into labor overnight and our childcare wouldn’t be available,” Shana Westlake shares. “I was mostly worried that my husband would have to stay with her in the waiting room, leaving me alone.”
Talking with her provider helped and knowing that her toddler could be in the delivery room if need be eased her worries about being without her husband while she labored. In the end, her firstborn was at preschool when the baby came and was able to go home with a friend that afternoon.
For Kelly Burch, it’s the drive to the hospital that is causing her worry.
“I now live 45 minutes from the hospital, so my biggest anxiety this time is giving birth on the side of the road,” she shares. “Once my first daughter finally decided to come, she came fast, and a 45-minute drive in labor sounds like hell.”
Burch is still expecting, but has made a point to discuss her fears with her husband in preparation for the big day.

4. Fear of the Pain

It is common knowledge that birth is an incredibly painful experience and many moms feel ill-equipped to deal with that pain. Like me, Emily Farmer Popek found herself consumed with fears about how much pain she would experience during labor and delivery.
She found the most comfort in a little coaching from her mom, who helped her reach a point of being able to experience pain without fear. She also worked diligently at trusting her body, the process of birth, and the medical professionals helping her give birth.
“It was super helpful to hold on to that idea of, ‘I can experience pain without experiencing fear,’” she tells HealthyWay.
Another mom, who asked to remain anonymous, shared that she also found the uncertainty about the pain and how she would handle it to be intimidating. After her mother told her how painful her first birth was, she found herself worrying about the pain and having no control over the situation.
Ultimately, it was hiring a doula that brought her peace of mind.
“I really wanted someone in my corner (besides my husband) who clearly knew what I wanted and would be by my side the whole time,” she says.

Facing Pre-Birth Anxieties

If you have found yourself so worried about giving birth that you are having a difficult time coping with the fear, take action. During the day-to-day of your pregnancy, a mindfulness meditation practice can be helpful. Take a few minutes each day to practice, using guided meditation like these free recordings from the UCLA Mindfulness Awareness Research Center.
Create a support system for yourself, sharing your concerns with your partner, family, and close friends. Consider [linkbuilder id=”6713″ text=”hiring a doula”] who has experience working with moms who are struggling with anxiety. Your OB-GYN can also be a great source of support and they can offer guidance on additional steps you can take, like developing a pain-management plan you can implement during labor and delivery and referring you to a therapist to see during your pregnancy.

Categories
Health x Body Wellbeing

Not So Sweet Dreams: 6 Things That Could Be Preventing You From Getting Sounder Sleep

If you constantly feel like a solid night’s sleep is just out of your reach, you’re not alone. As many as 35 percent of adults report dealing with insomnia for short periods of time, while 10 percent deal with chronic, long-term insomnia.
For a healthy, happy lifestyle, good sleep is simply non-negotiable. Sometimes it feels like you’re doing everything to promote relaxation before climbing into bed, but still can’t get restful sleep and the culprits causing insomnia aren’t always as obvious as drinking too much caffeine. These six unsuspecting culprits might be preventing you from getting sounder sleep.

1. Too Much, Too Late

We all know exercise is important for good health and contributes to restful sleep, but exercise can actually prevent sleep if you’re getting active too close to bedtime. Exercise really gets your heart rate going, which increases alertness, making it difficult to settle down and doze off when it’s time for some shut eye.
If you suspect your workout is keeping you awake at night, try a new routine. Morning workouts present a unique advantage since you can burn more fat on an empty stomach. However, what is most important is finding a workout time you can stick to, so any time up until a couple hours before bed is just fine if it works for your schedule.

2. Made to Move

Of course, don’t give up exercise altogether. If you’re not sleeping well it might be because you’re not active enough. Exercise has so many positive effects on the body, like helping to reduce anxiety and regulating circadian rhythms. In general, regular aerobic exercise has been found to improve sleep in people who deal with long-term insomnia according to research published in the journal Sleep Medicine.

3. Middle-Aged Madness

Hormones can have a huge impact on sleep. During perimenopause and menopause, women’s bodies produce less estrogen and progesterone. Progesterone is known to encourage sleep, which explains why so many women begin to experience sleeplessness as they enter menopause. In addition to this, there are other changes during menopause that can influence sleep, such as changes in mood, hot flashes, and concerns about the future that can cause you to toss and turn.

4. You’re a screen queen.

Devices with screens emit blue light. This light has been found to mess with melatonin, suppressing how much of this sleep-inducing hormone our bodies produce and increasing overall alertness according to research published in PLOS One. So, if you’re playing with your smartphone or pulling a second shift on your at-home computer, these devices might be to blame for your poor sleep habits. Generally, it is best to avoid screens for the two hours before to bed. Opt for a book or journaling instead.

5. Depression’s making you drowsy.

There isn’t always a physical explanation for why we can’t sleep. Sometimes our emotional state is to blame when we’re having trouble dozing off or waking frequently during the night. Both anxiety and depression can prevent you from turning your brain off before bed, and worries about tomorrow can make it difficult to fall asleep. If you’re struggling with anxiety and depression, talk with your doctor about options for coping with these mental health conditions.

6. Caffeine, cookies, and candy—oh my!

We all know that caffeine can keep you awake at night, but it isn’t as well known that our diets can influence our sleep habits. Recent research indicates that people who aren’t sleeping enough are often consuming too many calories and aren’t eating a diet that is nutritionally diverse, which highlights the importance of committing to proper nutrition.
It can be discouraging when changing your habits during the day and right before bed hasn’t had a positive effect on your sleep habits. If you’re still struggling to get to sleep at night, there are a few things you should remember. First, make sure you’re not spending too much time in bed staring at your ceiling.
Get out of bed, read a book, or journal for a few minutes before trying again. Second, considering incorporating a mindfulness habit into your daily life (the free guided meditations hosted by UCLA are a good place to start). Lastly, if none of your efforts are helping, consider seeing a doctor to discuss alternative options for promoting restful sleep so you can shake off the fog and get back to living your life.

Categories
Mindful Parenting Motherhood

For Happy Kids Who Study Harder, Get Them Moving

Today, after a long stretch of winter head colds and below-zero windchill, we got an unseasonably warm day here in the Midwest. Finally, after spending days stuck in the house, I was able to take my kids out for a bike ride and some time at the park.
Just two hours in the sun—running around, climbing the jungle gym, and biking the trail—completely changed the mood of our entire family. Days like today are a reminder of just how important it is that my kids move on a regular basis if I want our household to maintain its upbeat attitude.
Of course, dealing with cabin fever isn’t the only benefit to active play. In fact, recent research indicates that active play is so much more than a chance for kids to burn off steam. According to a study published by the University of Stirling and BBC Learning’s Terrific Science Campaign, a little exercise every day can enhance how kids perform in school.

How Playtime Can Turn Kids Into High-Achievers

Kids who move more report feeling happier and experience improvements in their cognition.
The kids in the University of Stirling/BBC study were given the chance to take brief breaks from school to engage in physical activity. The kids who were encouraged to run or walk at their own pace fared better when it was time to head back to the classroom. They had an easier time remembering what they were learning and showed improved attention spans.
The researchers responsible for this study believe there is a practical takeaway from the results: Teachers should encourage their students to take regular breaks for self-paced exercise throughout the day. Doing this could help children enjoy their schoolwork more and succeed more easily.

Five Ideas to Get Your Kids Moving

Teachers aren’t the only adults who can benefit from keeping the kids in their care active; parents should use this knowledge to their advantage, too! Keeping your kids active can help them perform better in school and could make getting through homework simpler in the evenings.
Encourage your children to engage in short spurts of self-paced exercise when they are at home. It doesn’t have to elaborate and intense and it certainly doesn’t have to be boring! Here are few ideas for getting your little students moving more:

1. Ride it out.

Family bike rides are an amazing way to keep the whole family moving. If you find that you and your kids are staring at screens in the evening, try changing things up once a week. Plan ahead to bond in the great outdoors and pencil it in on the family calendar to keep yourself accountable.

2. Shake your groove thing.

Two of my three kids are too little to ride their own bikes, but you’re never too little to dance. When the weather’s too cold for outdoor play, we put on our favorite playlist and spend half an hour dancing around the living room.

3. Hit the trails.

Children belong in nature. There is dirt. There are bugs. There is always a chance to run and climb. What more could they ask for? Fill a backpack with water, snacks, and a first aid kit. Turn off Saturday morning cartoons and spend the weekend exploring local nature sanctuaries or state parks.

4. Mommy and Me

No matter how little your kids are, there are plenty of chances to get moving in most communities. Mommy-and-me classes are great for new moms and their babies or toddlers. Check out water babies classes at your local pool or sign up for mommy-and-me yoga.

5. Take it to court.

Most community centers have open gym several times a week. Lace up your sneakers and take the entire family for a family basketball game. Learning to dribble and shoot is the perfect way to fill an afternoon as a family.

Categories
Health x Body Wellbeing

7 Signs Of Liver Damage You Shouldn't Ignore

“Liver damage” encompasses a wide variety of liver problems.
In rare cases, liver damage can be a result of genetics. Wilson’s disease, for instance, is a rare genetic condition that results in the buildup of copper in the vital organs, including the liver.
Lifestyle choices, though, are the most common cause of liver damage. For some time now, liver disease has been associated with excessive drinking and hepatitis. More, recently, however, fatty liver disease caused by obesity, not drinking, has risen as the leading cause of liver damage in the United States. It is believed that as much as 30 percent of the western world has non-alcoholic fatty liver disease (NAFLD), according to research published by the World Journal of Hepatology.

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Children also experience liver damage. Obesity rates in children have made an alarming jump in the western world, and the health complications that come with that are worrisome. In 2010, it was estimated that as much as 9.6 percent of children in the United States have NAFLD, according to research published in the journal Hepatology.

Risk Factors for Liver Damage

There are certain things that can put you at further risk for liver damage. For starters, if either of your parents have genetic liver conditions, you are definitely at risk. But again, these conditions are very rare in the general population. Wilson’s disease, for instance, is believed to exist in one out of every 30,000 individuals, according to research published in the journal GeneReviews. If you know that this condition runs in your family, it’s best to consult your doctor.

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Outside of genetics, lifestyle choices can play a huge role in putting a person at risk of developing liver damage. For starters, heavy drinking is a huge risk factor for the development of liver damage. Regularly drinking or binge drinking can result in three different kinds of liver damage: fatty liver, alcoholic hepatitis, and cirrhosis.
Fatty liver is experienced by most people who drink heavily, and it is characterized by fat accumulation in liver cells, according to the American Liver Foundation. Roughly 35 percent of heavy drinkers will also develop alcoholic hepatitis: swelling and damage of liver cells caused by excessive drinking. Individuals who have been drinking heavily for ten years or more are at risk of developing cirrhosis, which is the development of scar tissue in the liver. This disease is experienced by 10 to 20 percent of heavy drinkers.
“The other cause of liver damage that is slowly becoming the common cause in the United States is related to obesity and fatty liver disease,” explains Anton Bilchik, MD, PhD, the chief of gastrointestinal research at the John Wayne Cancer Institute in Santa Monica, California.
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The prevalence of liver damage has risen significantly as the obesity rates in the United States have risen. In the United States alone, one out of every four individuals have fatty liver disease. Having diabetes and high cholesterol are risk factors for developing NAFLD, according to the American Liver Foundation.
Acetaminophen, the common over-the-counter pain reliever (brand name Tylenol) and active ingredient in many prescription pain medications, can cause liver damage if taken irresponsibly. The U.S. Food & Drug Administration (FDA) considers acetaminophen-containing medications safe when taken as directed, but they warn that it can cause serious liver damage if over-consumed. For those who drink regularly or have preexisting liver disease, the FDA wrote, “taking acetaminophen puts you at greater risk of getting liver damage, even when taking acetaminophen at the recommended dose.”
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Lastly, baby boomers are also at risk for liver damage caused by hepatitis C, according to the Centers for Disease Control and Prevention. There is actually a fivefold increase in the risk of hepatitis C in this generation. Since many people have hepatitis C without knowing it, it’s generally recommended that anyone born between the years of 1945 and 1965 be tested. There are effective medical treatments for hepatitis C, which can prevent development of further complications, like “liver damage, cirrhosis, and even liver cancer.”

The Signs of Liver Damage

In the early stages, liver damage is often discovered in the doctor’s office, according to Tyson Collazo, MD, an assistant professor of medicine at Stony Brook School of Medicine. Through routine physicals or thorough testing in at-risk populations, many people discover the development of liver damage long before they notice their symptoms.
“You know, when physicians look at liver damage, they’re often finding things on routine blood work or they’ll order some liver tests and then find that things are just mildly abnormal,” says Collazo. “Usually people like that will have no symptoms at all.”

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That being said, it is never a bad idea to know what to look out for. There are symptoms that can pop up as the damage progresses, so those who are at most at risk should watch for signs. The symptoms of liver damage are often subtle, but they are also unique. Here’s what you should be looking for:

Yellowed Skin

Your liver’s job includes breaking down old red blood cells. This process creates bilirubin, a yellow-orange substance in your blood, which your liver then stabilizes. But if the liver is damaged, it may not metabolize bilirubin properly, and this causes jaundice, or the yellowing of the skin.

Yellowed Whites of Eyes

“Before people get this … yellow discoloration of the skin … the whites of the eyes get a yellowish discoloration,” explains Collazo. “That’s probably one of the majors signs of some liver damage going on.”

HealthyWay
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Yellowing of the whites of the eyes is also caused by the presence of bilirubin. It’s just one more sign that the liver isn’t able to do its job properly.

Extreme Fatigue

Excessive fatigue can be a symptom of a damaged liver, according to Bilchik. If you are are dealing with unexplained exhaustion and you’re a part of a population who is at risk for liver disease, it might be time to talk your doctor about your symptoms.

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Swelling

“When the liver is not working properly, it tends to push fluid out into the abdomen and into the legs,” explains Bilchik.

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Excess fluid in the body is called edema when it’s experienced in the limbs and ascites when it occurs in the abdomen. The accumulation of this fluid can cause noticeable swelling in the trunk of the body, legs, and ankles.

Itchiness

One lesser known symptom of liver damage is itchy skin, which is medically referred to as pruritus. What sets this symptom apart from dry skin is that it is experienced all over the body. In an interview with Gastroenterologist & Hepatology, Nora V. Bergasa, MD, described the situation: “Cholestasis is defined as impaired secretion of bile. It is a complication of almost all types of liver diseases, in both acute and chronic phases,” she said.
“Pruritus is defined as an unpleasant sensation that triggers the need to scratch. Chronic pruritus, or itch, is one of the most common symptoms associated with cholestasis.”

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The chemicals that make you itch are created in the liver and excreted through bile, so when liver damage prevents bile from being processed, those itch-inducing components spread through your body in bodily fluids like plasma.
“Pruritus can be the first manifestation of cholestatic liver disease,” said Bergasa, “and can precede the diagnosis of liver disease by years.”

Pain in the Right Side of Your Abdomen

Some liver damage has an acute onset, meaning it happens pretty quickly, according to Collazo. This type of liver damage is more likely to come with noticeable pain on the right side of the abdomen than liver damage that has slowly progressed over time.

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Difficulty Sleeping

People experiencing liver damage my struggle to sleep well. However, since this is a symptom so commonly associated with more common health concerns and typically only develops in those who have already been experiencing liver problems, Collazo does not see it as a good sole indicator of liver damage. If noticed in conjunction with any of the above symptoms, though, difficulty sleeping could be a result of a damaged liver.

Prevention of Liver Damage

Depending on the extent of the damage, liver damage can be difficult to treat. For instance, there is no medication that address NAFLD. However, the risk factors for liver disease can be addressed through prevention. The most effective way to prevent liver damage is by making changes to your lifestyle and addressing any underlying health conditions that may cause liver damage.
The aforementioned hepatitis C, one of the major causes of damage, is treatable, so it is important to be tested if you are a part of the at-risk population so that you can be prescribed the appropriate medication.

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Lifestyle changes, despite being incredibly difficult to make, can make a huge difference in the future of your health.
“Liver damage caused by hepatitis, cirrhosis, or obesity can all lead to liver cancer,” explains Bilchik. “And those [diseases] of the liver can be prevented through better nutrition and physical exercise.”
Those who are struggling with alcoholism need to give up drinking or learn to drink in moderation to mitigate their risk of liver damage. In many cases, this might require outside help like rehabilitation or joining a support group.
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For those who are concerned about the risks of living with obesity, start by talking with your doctor. They can recommend lifestyle changes and set you up with specialized practitioners, like nutritionists, who can help you lower your risk of liver damage through healthy living.
Ultimately, anyone who has concerns about the health of their liver should be seeing a doctor right away. Liver damage can be very serious, and even fatal, if it is allowed to develop without intervention.

Categories
Healthy Pregnancy Motherhood

The Proper Sleep Positions During Pregnancy (And More Tips For Getting Better Sleep While Expecting)

It was surprising to me how nerve-racking pregnancy felt from the start. That first pregnancy, during those very early weeks, my human chorionic gonadotropin (a hormone commonly referred to as hCG) levels were low. Apparently this is the sign that the pregnancy might not be viable, and my doctor told me to prepare myself for that. So, I spent those first few weeks waiting and obsessing between each blood draw.
When I finally saw her little heartbeat fluttering on the ultrasound screen, I breathed a sigh of relief. Even so, knowing things were going well didn’t relieve me of my obsessing about keeping her healthy while she grew. I worried about what I ate and just about every other decision I made. I slept poorly for weeks, tossing and turning, dreaming about losing the pregnancy well into my second trimester.

When it comes to sleep during pregnancy, there is plenty to talk about. Being sleepless is par for the course during pregnancies; some women, like me, are anxious about their baby. Others have heartburn or general discomfort keeping them awake at night. Here’s what you need to know about sleeping safely, comfortably, and soundly from the time of your [linkbuilder id=”6730″ text=”positive pregnancy test”] until your baby’s birth.

The Safest Sleep Position for Pregnancy

Good sleep during pregnancy is about so much more than simply getting a good night’s rest. For expecting moms, it’s important to understand the research around safe sleeping practices. The right sleep position during pregnancy protects the health of both mom and baby.
As a newly pregnant mom, I was told more than once to sleep on my left side. It wasn’t really explained why, but you better believe I was following the rule. It wasn’t until my second pregnancy that I really understood why sleeping on your left side is important—and that there are some exceptions to this rule.


“Laying on your left side provides optimal blood flow to your uterus which in turn gives it to your baby,” explains Paige Rowland, CNM, from the Department of Obstetrics and Gynecology at Einstein Medical Center.
More specifically, this sleeping position plays a role in maintaining optimal blood flow because of the location of a major artery in the body.

“That displaces the uterus off a major vessel in the body called the vena cava,” explains G. Thomas Ruiz, OB-GYN at MemorialCare Orange Coast Medical Center in Fountain Valley, California. “It allows for better return of blood flow to the heart and, with better return of blood flow to the heart, [it] allows you to better perfuse the placenta.”
As it turns out, all of my obsessing about my proper sleep positions early on was unnecessary. Since sleeping on your left side is about displacing the weight of the growing baby off of your vena cava, this isn’t something moms need to concern themselves until around six months, according to Rowland. At this point, the baby, and the uterus, are just becoming large enough to place significant pressure on that artery.

Because the liver is located on the right side, sleeping on the left side is ideal to avoid the pressure of the uterus on this organ. However, if sleeping on your left side isn’t comfortable, there are other options to choose from.
The main recommendation across the board is that women avoid sleeping flat on their backs. And women who are most comfortable on their back can use pillows to prop themselves up in bed, displacing the weight of the uterus. And they can sleep on their right sides.

Falling Asleep When Dealing You’re Dealing with Discomfort

Once you’re sleeping safely, you can start to address the [linkbuilder id=”6727″ text=”pregnancy symptoms”] that tend to keep you from dozing off or staying asleep all night. As your baby grows and your body changes, it’s pretty normal to experience some discomfort while trying to get some rest. Many moms report spending much of their night tossing and turning or walking around the house, especially as they reach the end of their pregnancy.

“I never sleep well pregnant,” confesses Chaunie Brusie, mom of four. “By my last pregnancies, I just learned to stop fighting it. I tend to wake up at least twice a night when I’m pregnant and just would think of it as training for those nighttime feedings.”
Moms who find themselves struggling to get comfortable at night can try a few different tactics for catching some shut-eye. First, Rowland suggests using a body pillow between your legs and to support your belly. If that doesn’t working, try moving around some or sleeping in a recliner or propped up on the couch.

Getting Rest When You’re Dealing with Insomnia

For moms of many like Brusie, insomnia during pregnancy is something they’ve come to expect. Some moms tell me that after experiencing insomnia in their last pregnancies, they stopped trying to fix their sleeplessness and started learning to live with it. I can identify. In my own pregnancies, there were many nights when I never got into bed, assuming I’d have to [linkbuilder id=”6731″ text=”fall asleep”] on the couch in the early morning hours.

Gretchen Bossio, a mother of four, scheduled a midday nap everyday in hopes of catching up. Brusie simply gave up, distracting herself with social media when she couldn’t sleep. Personally, I took to propping up both my swollen feet and my heartburn-ridden abdomen on the loveseat each night, where I would replay Almost Famous until I finally dozed off for the night.
Experiences like these are incredibly common. Between 66 and 94 percent of women report experiencing problems sleeping during their pregnancy, according to research published in the journal Obstetric Medicine. As early as 10 weeks, moms-to-be may notice they’re having trouble winding down or tossing and turning, and these symptoms often worsen as the pregnancy progresses.

As it turns out, you don’t have to suffer through insomnia. Whether it’s anxiety or pregnancy hormones keeping you awake, there is medication you can take, an old faithful, that is very safe and effective for managing prenatal insomnia.


“One of the safest things is … Benadryl,” says Ruiz. “It’s an antihistamine, and at 25mg dosage, most people get really drowsy. You can take 50mg and it doesn’t hurt the baby. It’s non-addictive.”
For his patients experiencing insomnia, Ruiz recommends taking 25 to 50 mg of Benadryl 30 minutes before bed. This allows the medicine to take effect, so they’re feeling good and drowsy when they’re ready to go to sleep.

Outside of medication, there are also practices moms can embrace to help ease their anxiety so they can wind down more easily before bed. These can be tried before medication or used in combination with medication. Don’t give up: Try a few different things before you pull out your smartphone and give up on sleep for the night.
“Start with a little meditation,” says Rowland. “Every time you lay down to go to sleep … visualize that everything will go well. Think about your baby’s fingers and toes and how amazing your body is for growing this little one. We are constantly being bombarded with more things to be worried about—take this time, every night, to visualize the good.”

Additionally, Rowland recommends magnesium, like the brand Natural Calm, to mothers-to-be dealing with anxiety. Magnesium is a supplement that is safe for use during pregnancy.

Dozing Off When You’re Facing Killer Heartburn

Heartburn during pregnancy is incredibly common, with between 17 and 45 percent of expecting moms reporting this uncomfortable gastrointestinal symptom, according to research published in the journal Clinical Evidence.
Heartburn is typically the worst late in the pregnancy, when the growing uterus actually pushes up on the stomach, forcing acid into the esophagus. One of the big keys to dealing with heartburn is prevention. If you’re dealing with heartburn, Rowland advises avoiding eating and drinking for at least 30 minutes before laying down.
“The second trick is to not lie flat on your bed; use a few pillows or those fancy wedge pillows to prop up the upper half of your body,” she adds. “Make sure you are avoiding spicy and acidic foods, and [eat] several smaller meals and not three big meals.”

If these initial steps don’t work, Ruiz recommends over-the-counter medication, starting with Tums.
“Women very rarely get enough calcium during their pregnancy,” says Ruiz. “So, whenever you feel heartburn you can take a Tums, one or two of those every four hours.”
 
Tums are typically really helpful in reducing heartburn, but if that doesn’t work, Ruiz also recommends over-the-counter heartburn medication like Pepcid AC. However, he does warn that mothers should avoid Prilosec. The U.S. Food & Drug Administration is still unsure of whether it can harm your unborn child.
Ultimately, moms should feel confident advocating for themselves and their baby during their pregnancy. If you feel the symptoms of your pregnancy have become abnormally disruptive to your sleep, don’t be afraid to talk to your doctor. Together, you can brainstorm about whatever it is that is keeping you awake, whether it be anxiety over the future, back pain, or heartburn, so that you can get the rest you need.
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