Category: Health x Body

If you’re focusing on maintaining a healthy lifestyle, you have a lot to keep track of. You’ve got to make sure you’re getting the right balance of carbohydrates, fats, and proteins. You’ve got to make sure you’re getting the recommended amounts of exercise and spending lots of time outdoors. Then there are the dozens of minerals and vitamins that help your body function at its best. Making sure you’re getting enough of each can be daunting.
Magnesium is an element that is essential to many bodily functions—from mental health to the neurotransmitters that relay messages between your nerves to bone formation. Yet about half of Americans are not getting the optimal amount of magnesium, according to a study published in the journal Nutrition Reviews.
On hearing that statistic, you might be questioning whether you’re getting enough magnesium in your diet. And because this mineral doesn’t often make headlines, you might not even know what foods it’s found in, making it difficult to know whether you’re getting enough each day.
Here’s everything you need to know about magnesium, including the role it plays in your body, where it is found, and what happens if you’re not getting enough.

The Role Magnesium Plays in Your Body

One of your first questions about magnesium might be what systems in your body need this mineral to function well. The answer? Pretty much all of them!
“Magnesium is a mineral needed by every organ in your body to function properly, especially bone,” says Sherry Ross, MD, an OB/GYN and women’s health expert at Providence Saint John’s Health Center in Santa Monica, California.
Ross explains that magnesium helps your body with metabolism, the process of turning food into usable energy. Because of this, magnesium is important in controlling blood pressure, blood sugar levels, supporting a healthy immune system, and keeping your heart beating regularly. It also helps with nerve messaging and the formation of muscle and bone.
If you are at risk for type 2 diabetes, magnesium is especially important. That’s because having low levels of this nutrient has been shown to predispose people to developing type 2 diabetes (also known as adult-onset diabetes). One study published in the World Journal of Diabetes found that low levels of magnesium increased the risk of developing type 2 diabetes, whereas having higher levels of magnesium offered some protection against developing diabetes.
The same study found that low levels of magnesium increased the likelihood of complications for people with diabetes. In particular, people with low magnesium levels were found to have cardiac hypertrophy (enlargement of the heart) and arrhythmias (irregular heartbeats) more often. In general, the study found that having too little magnesium was an indication that patients would have more severe complications from diabetes, including kidney failure.  
“Magnesium also helps your body regulate blood sugar, which is especially helpful for those with diabetes or insulin resistance,” Ross says.

This mineral has important health implications for the general population too. A recent review published in the journal Nutrients concluded that existing evidence suggests that magnesium can help relieve anxiety symptoms. A study published in the journal Neuropharmacology had previously found that a magnesium deficiency was associated with increased risk for anxiety.
An important consideration for women is that magnesium is also believed to help alleviate the symptoms of PMS, making anything from cramps to anxiety more bearable. In part that is because magnesium can help keep bloat at bay.
“Magnesium helps with bloating and water retention,” Ross says. “Taking additional magnesium works well for women experiencing disruptive bloating and water retention during the dreaded premenstrual period.”

Finally, magnesium is closely associated with strong bones. In fact, one study published in the journal Nutrients concluded that magnesium was “critical for bone health.” The study found that low levels of magnesium contribute directly to osteoporosis, a disease that causes weak bones and is especially common in older women. Because of this, maintaining adequate magnesium intake over the course of your life is important for women who want to prevent frailty in old age.

How much magnesium do you need?

With all those health benefits, you’re no doubt wanting to incorporate more magnesium into your diet as soon as possible, and you’re probably wondering how much magnesium you need and where this important nutrient is found. Fortunately, if you’re eating a healthy diet you’re probably already getting some of the magnesium that your body needs.
As with many vitamins and minerals, the amount of magnesium that you need depends on your age, sex, and other factors. According to the National Institutes of Health (NIH), women ages 18 to 30 need 310 milligrams of magnesium a day, whereas women older than age 30 need 320 milligrams. If you’re pregnant, you should consume an extra 40 milligrams of magnesium every day, although nursing moms do not need to consume extra amounts of this nutrient.

When considering whether you’re getting enough magnesium, it’s important to recognize that only 30 to 40 percent of the magnesium that you consume is actually absorbed by your body, according to the NIH. That means you might need to eat double the recommended amount of magnesium—or more—to make sure you’re meeting the recommended daily intake.
So, where can you get all that magnesium? Almonds are the best source, with 80 milligrams per serving—about 20 percent of the recommended daily intake. Spinach is almost as rich in magnesium, with 78 milligrams per serving. There are also many other options.
“As with most vitamins and minerals it’s best to get magnesium through your diet,” Ross says. “Leafy greens, nuts, beans, soybeans, dark chocolate, whole unrefined grains, fish, and low-fat yogurt are great sources of this helpful mineral.” Some tap and bottled waters also contain magnesium.

What is magnesium deficiency?

As we’ve seen, magnesium is incredibly important. However, many people in America are not getting enough. So how would you know if you weren’t getting an adequate amount of this nutrient?
Unfortunately, determining this can be a bit tricky, because the symptoms of magnesium deficiency can mimic the symptoms of many other illnesses.
“Some common symptoms of magnesium deficiency include headaches, low energy, poor sleep, muscle cramps (especially nocturnal), and poor appetite,” says Sally Warren, a naturopath and practitioner at Metro Integrative Pharmacy in New York City. “Magnesium deficiency can also lead to arrhythmia, tremors, seizures, anxiety.”
Certain populations are especially at risk for developing a deficiency she says, including people with Crohn’s disease, celiac disease, or type 2 diabetes​, all of which can make it harder to absorb magnesium. People who don’t eat many fresh vegetables or who rely on processed foods are also more likely to be lacking magnesium.
“Most deficiencies are caused by a bad diet lacking in minerals and vitamins​,” Warren says.

People who frequently use alcohol are also at increased risk for magnesium deficiency, according to the NIH. Excessive alcohol consumption is often associated with poor diet, and people who abuse alcohol are likely to have gastrointestinal and liver issues that can make it hard to absorb magnesium.
Certain ethnic groups are also at increased risk for magnesium deficiency, according to Christopher Calapai, an osteopathic physician board certified in family medicine, anti-aging medicine, and chelation therapy.
Calapai points out that magnesium deficiency isn’t just a problem for people who are unhealthy or who don’t eat well-rounded diets. In fact, athletes often don’t get enough magnesium, he says.
“People that are extremely active can use up more vitamins and minerals, such as magnesium,” Calapai says. Because of this, he recommends that everyone get their blood tested periodically to measure their nutrient levels and identify any areas where they are deficient.

How to Get More Magnesium in Your Diet

If you are worried that you may be suffering from a magnesium deficiency, you can consult with your doctor and request a blood test that can show what your magnesium levels are. Even before you get the test, it’s okay to increase your magnesium intake, since excess magnesium presents no risks for healthy adults, according to the NIH.
If you want to increase your magnesium intake, the first place to start is with your diet. Increasing your intake of nuts, leafy greens, and beans will help you get more of this nutrient naturally. Keep magnesium-rich almonds in your car or desk for when you need a quick snack. Spinach can be blended in smoothies or put in sauces to boost the whole family’s magnesium intake.
Despite the abundant natural options for getting more magnesium, many people choose to supplement with magnesium tablets.

“Knowing all the health benefits of magnesium would be an important reason to ensure you are getting adequate amounts of magnesium in your diet or through supplementation,” Ross says.
Magnesium supplements come in many different forms, including magnesium oxide, magnesium chloride, magnesium gluconate, magnesium citrate, and magnesium orotate. These supplements contain different amounts of magnesium and various other substances. Your doctor can help you determine what form is best for you.
To absorb the most magnesium when you take your supplement, take it at a time of day when you are not taking other minerals through food or supplements. “Doses of magnesium can be relatively large and should, ideally, be taken apart from other minerals or at different times of the day,” Calapai says.
It’s also important to recognize that certain foods and minerals can also affect your absorption of magnesium. According to Oregon State University, taking magnesium alongside fiber or protein can decrease absorption. Zinc can also make your body absorb less magnesium.
On the other hand, some minerals help boost absorption of magnesium. Vitamin D and calcium can increase your body’s ability to absorb magnesium, so you will often see vitamin D sold in tablets that contain both calcium and magnesium.
All of this can be a little complicated, so working with a doctor or nutritionist who can help you understand magnesium supplements and other minerals that can interact with them is a great idea if you are trying to correct a magnesium deficiency.

Magnesium and Kids

Magnesium is as important for kids as it is for adults, so you’ll want to make sure that your children are getting enough of this nutrient as well. According to the NIH, toddlers ages 1 to 3 need 80 milligrams of magnesium each day, whereas children age 4 through 8 need 130 milligrams. Kids ages 9 through 13 need 240 milligrams, and teen boys need up to 410 milligrams of magnesium each day to keep themselves healthy.
Magnesium has many of the same health effects for children as it does for adults. In fact, children with attention deficit and hyperactivity disorders were shown in one study to have fewer symptoms after being treated with magnesium alongside fatty acids and zinc. Another study found that magnesium decreased violence, spasms, and other symptoms in children who were prone to overexcitement.

How to Work Magnesium Into Your Life

Considering all of its health benefits, it’s a good idea to add magnesium to the list of nutrients that you try to get enough of every day. If you find yourself feeling less energetic, experiencing headaches, or sleeping poorly, try increasing your intake of magnesium-rich foods like almonds and spinach (or for an extra treat, dark chocolate).
If you up your intake but still feel that something may be wrong, consult with your doctor about having bloodwork done that can help you determine what your magnesium levels are. After all, magnesium deficiency can have potentially serious health consequences, so if you think that you are at risk, you should advocate for yourself to get the care you need.

Somehow, it always seems to happen when you’re planning to wear an outfit that shows a little leg. You look down, and then you spot it. It’s blue. It’s bulging. Is that a varicose vein in your leg?
How the heck did that happen?
Varicose veins (not to be confused with spider veins) are one of the most common vein-related conditions in the United States. An estimated 23 percent of the population is walking around with at least one of these protruding veins. More common in women than men, they’re also an issue that’s largely kept under wraps, with thousands of embarrassed women throwing on capris, jeans, or a long skirt to cover up the bulges in their gams.
All the hush hush over varicosities can send you into a panic when you find one. But do you really need to freak out? Should you call the doctor? We’ve done the legwork so you can feel confident about what to do if a varicose vein pops out.

What is a varicose vein, anyway?

First up, a little flashback to seventh grade science class. Veins are part of the body’s circulatory system. These little vessels are tubes that pump blood throughout the body.
As Jonathan Weiswasser, MD, a double board certified vascular surgeon at the Plastic Surgery Center in New Jersey tells HealthyWay, “Veins are designed to bring blood in an upward direction, from the feet to the trunk, through an elaborate mechanism.”
Varicose veins are trying to do the work of pushing that blood upward, but they’re what Weiswasser calls “abnormal veins” caused by changes in the circulation in your legs.
“Often, the mechanism [that sends blood upward] can be disrupted, so that blood goes in the opposite direction when a person stands (called venous reflux),” Weiswasser explains. “The blood has nowhere to go but down and out, and it travels through little branches that are connected to the vein with reflux to these little veins underneath the skin that aren’t accustomed to dealing with that kind of congestion and pressure.”
Because they’re not prepared for the influx of fluid volume, the veins dilate, stretching and engorging. They go from invisible little rivers under the skin to highly visible (and often painful) varicose veins that bulge out from the skin.

Deep Vein Walking

It’s estimated that varicose veins affect 22 million women and 11 million men between the ages of 40 to 80, although they can crop up when you’re younger (or older). With numbers like that, it can seem inevitable that you’ll one day have varicosities to handle.
But who will actually face them is often determined by genetics, says Kurtis Kim, MD, a vascular surgeon at the Vascular Center at Mercy Medical Center in Baltimore, Maryland. If one of your grandparents or parents suffered from bulging veins in their legs, your own risk is heightened.
Another risk factor? Gender.
Women outnumber men by more than two to one when it comes to varicose vein diagnoses, whether it’s during pregnancy—when the sharp rise of estrogen and progesterone in our bodies can have an effect on our lower limbs—or later in life.
“Certain female hormones can cause laxity in the walls of blood vessels,” Weiswasser explains. This can be a good thing. It’s why women tend to have lower blood pressure than men.
“[But] in the setting of venous reflux, this can lead to a predisposition to the development of varicosities,” Weiswasser says.
So when varicose veins will arrive comes down to fate, but there are risk factors that can speed their debut along. Pregnancy ups your chances of being diagnosed with varicose veins significantly, as the body’s blood volume expands and stretches our veins. The weight gained during pregnancy is concentrated in the belly and puts pressure on the pelvic veins as well, which Kim says creates limitations on the blood flow toward the heart and causes the leg swelling that’s common during pregnancy.
“These ineffective venous valves allow reverse flow in the vein, causing branch veins that surface to the skin,” Kim says. Those veins become engorged and enlarged, and presto, you have varicose veins in your legs (and very rarely, your abdomen).
Working certain jobs can also up your risk of waking up to a vein popping out of your leg one morning. Ironically, both sitting at a desk all day in an office or being on your feet all day as a nurse or factory floor worker can up your chances of getting varicose veins, Kim says. That’s because upright and sitting positions both put pressure on the venous flow, making it tougher for our leg veins to pump that blood upward to the heart.
The fact that varicose veins tend to crop up after age 40 also lends credence to the idea that plain old wear and tear on the body can cause them to show up.
“You can say that just as our gravity and weight of our body generate wear and tear to our joints that [carry] the weight, our veins [go] through degenerative changes (dilat[ing], thereby making the venous valves not effective) that create varicose and spider veins, swelling, throbbing, burning, numbness and tingling, restless leg, night cramps, and in severe cases skin changes in the ankle (stasis dermatitis), ulcers, and infections,” Kim says. “This ineffective venous valves allow reverse flow in the vein causing branch veins that surface to the skin which becomes engorged and enlarged … which we call varicose veins.”

What’s the doc to do?

No matter when they show up, spotting a bulging vein in your leg may send you running for the phone to call your doctor.
But do you really need to seek varicose vein treatment from a doctor? Or can you just walk around with them?
First, you need to consider whether the vein you’ve noticed is even a varicose vein. If you spot something blue running down your calf or thigh, you may actually be dealing with spider veins, a similar condition wherein blood vessels dilate close to the skin and become visible. They don’t tend to bulge out the way varicose veins do, and they’re largely a cosmetic issue according to Weiswasser. In the medical world, spider veins are considered an inconvenience rather than a serious health condition.
That said, most varicose veins garner the same reaction from the experts: They’re inconvenient, but they’re not a cause for immediate alarm.
“I always tell my patients that varicose veins are completely benign,” Weiswasser says. “They are not a sign of bad health, poor circulation (in the sense that we hear about everyday), or blood clots in the leg.”
He doesn’t recommend running to the doctor just because you spot something blue. But that doesn’t mean that varicose veins won’t cause pain or bother you, or that you should never go to the doctor for treatment.
It’s when veins start to affect your lifestyle that you should seek a vascular specialist’s care, says Scott Musicant, MD, a board certified vascular surgeon at Sharp Grossmont Hospital in San Diego, Califormia. Musicant also warns patients who spot discoloration or wounds on their legs or feet to seek medical care immediately, as that can be a sign of other vascular disease.
“Varicose veins can go on to clot, which can be painful and if associated with significant swelling may indicate involvement of the deeper veins which can be life threatening,” Musicant says, although he’s quick to note that this is not common.
“Occasionally veins that are immediately below the skin can open and bleed, which is initially startling,” he adds. “But if the leg is elevated and the vein compressed, this can usually be stopped relatively easily.”
Leg elevation is a treatment for varicose veins—or at least the pain they cause—in and of itself as it takes the pressure off the veins so the blood can flow unimpeded.
Another consideration when deciding if you need to call the doctor now is this: The longer you walk around with varicose veins, the more extensive the treatment may be since varicose veins can worsen over time.
When you show up at the doctor’s office, you can expect to undergo an ultrasound, as your doctor will need to investigate what is causing the varicosities.
“I look at veins that are associated commonly with the development of varicose veins and determine whether there is reflux,” Weiswasser explains. “I can also tell from this ultrasound whether someone who is concerned but doesn’t actually have varicose veins [is] at risk for developing them in the future.”
Next up? Treatment. Typical treatment for varicosities in the legs can be done in a doctor’s office under local anesthesia, allowing patients to return to work and other normal activities within a day.
Most treatments are performed in less than an hour, and unlike treatments of old, today’s methods of removing varicose veins require no incisions or stitches and leave behind no scars. Vascular specialists take advantage of lasers and radiofrequency to do much of the work without damaging the skin of the leg.
“The goal of treatment is to not only get rid of the varicose veins but to eliminate the reflux,” Weiswasser explains. “The treatment of reflux involves a technique called ablation, which is where we shut the refluxing vein down. When the vein is shut down, the reflux is eliminated and the congestion that is causing the development of the varicose veins goes away.”
Although it can sound alarming to hear that veins are being shut down, Weiswasser says the veins aren’t necessary. Your blood will still continue to flow through your body via other blood vessels.
The next step in the process involves making a series of small nicks in the skin, through which a vascular specialist will remove the varicosities.
“The number of these nicks in the skin varies depending on how extensive the varicosities are, but usually we make between five and 20 nicks depending,” Weiswasser says. “The nicks require no stitches and they do not scar.”
Aside from ablation, sclerotherapy is another popular treatment option used on both spider and varicose veins, says Thomas Terramani, MD, another vascular surgeon affiliated with Sharp Grossmont Hospital.
“The procedure uses a needle to inject a salt solution into the vein, causing it to shrink,” Terramani explains.
The procedure is simpler, but there is a drawback: It’s considered temporary because varicose veins are often a progressive condition that can develop in other veins as well.
In fact, both ablation and sclerotherapy treatments are just that—treatments rather than cures, warns Kim. “This is a process that undergoes degeneration (again, just like joints after putting pressure on them for [a] lifetime), and so recurrence at a different site after initial treatment is common.”
There is one piece of good news: Because varicose veins do cause pain, treatment is typically covered by most insurance plans.

An Ounce of Prevention

Although there are certain factors that increase your risk of developing varicose veins, genetic and hereditary factors make preventing them almost impossible.
“There are ways to decrease the speed of progression which we call conservative management,” Kim says. His suggestions include wearing compression stockings (at least 20 to 30 mmHg), leg elevation, and exercise—which causes muscles to contract, pushing venous blood up toward the heart.
Terramani suggests the following, especially if you know you’re at risk of developing varicose veins based on your family history and gender:

• Stay active—Avoid sitting for long periods of time, whether at home or work. Taking a 20- to 30-minute walk each day can help your body maintain proper venous circulation.
• Don’t smoke—Research indicates that varicose veins are more common in smokers because of the effect smoking has on regulating fibrin, a blood-clotting protein.
• Lose weight—Weighing more than 20 pounds over your ideal weight puts more pressure on your vein system.
• Put your feet up—Resting your legs on footstools when you sit or putting a pillow under your feet when you sleep are a couple of simple ways to keep your legs elevated and reduce venous pressure.

Repeat after me: There is nothing wrong with having stretch marks.
Got it? Good.
Some women like to think of stretch marks as battle scars, and I understand why. When I look in the mirror, I see a body that lost a significant amount of weight. I see a body that has gone through the physical trauma of childbirth.
Even though I try to practice body positivity daily and encourage it in others, I have to admit that I’ve purchased just about every cream on the market that promises to get rid of stretch marks.
All bodies should be celebrated, but who wouldn’t want a tummy (or underarms, or inner thighs) that are “blemish” free?
To understand how you can prevent or reduce the appearance of stretch marks, you first have to understand how and why they occur.

What causes stretch marks?

“Stretch marks are very common and are the result of tears in the dermis layer of the skin typically caused by rapid weight gain, rapid growth, pregnancy, puberty, hormonal changes, bodybuilding, and some medications including steroid use,” says cosmetic plastic surgeon Stephen Greenberg.
Plastic surgeon Brian Pinsky elaborates, “This [stretch marks] happens when the forces stretching the skin area are greater than its inherent elasticity. Once it’s gone, it never comes back.”
Also called striae or striae gravidarum (which kind of sounds like a Harry Potter spell) in pregnancy, stretch marks can appear anywhere on the body, but are most commonly found on the stomach and breasts during pregnancy and on the arms, hips, and thighs from rapid growth like that experienced as a result of bodybuilding or puberty.
According to the American Pregnancy Association, there are three stages of stretch marks during pregnancy. First, stretch marks will appear light in color and the surrounding skin may be itchy. Then, the stretch marks will deepen in color to a dark purple or red and grow in length. After pregnancy, the red and purple stretch marks will fade to a color a little lighter than your natural skin tone.
Except for that one person we all know on Facebook who posts pictures of her nonexistent third trimester bump, exclaiming, “Can you believe I’ve only gained five pounds this pregnancy?” most women gain weight rapidly while pregnant, but not all pregnant women develop stretch marks.
Why is that?
Well, genetics have a lot to do with it. According to WebMD, if your mother developed stretch marks during pregnancy, more than likely you will, too.
Supporting the evidence that genetics may predispose certain people to get stretch marks, the company 23andMe conducted a study that pinpointed four genetic variants that directly influence whether or not a person will develop stretch marks. According to 23andMe’s report, “The analysis identified an association between stretch marks and a variant near the ELN gene that encodes for the protein elastin. Defects in the gene are known to affect the integrity of the skin as well as cause heart defects.”
Think you’re in the clear because your mom had a stretch mark–free tummy in her last trimester?
Well, you still may earn your stripes.
“Just because your mom did not get stretch marks while pregnant does not mean that you will not develop them,” says Greenberg.
Up to 90 percent of women get some form of stretch marks due to pregnancy, and up to 70 percent of us will experience stretch marks that are not pregnancy related.
With such a high percentage of the population impacted, it’s no wonder that there are over two million Google Search results  for the phrase “stretch mark removal.”

Preventing stretch marks is as easy as a day at the spa.

Ok, so not really.
But, most of the things dermatologists say might prevent stretch marks, like getting massages and daily stretching, are just as relaxing.
According to Candy Campbell, RN, an assistant professor at the University of San Francisco, “Research shows greater BMI … and larger weight babies cause more stretching of the dermis and is more likely to cause stretch marks on the abdomen, breasts, and thighs.”
While you can’t do anything about the size of your baby, you can be mindful of weight gain during pregnancy. Most doctors recommend a healthy weight gain of 25 to 35 pounds for the average women (which is easier said than done when the only thing that staves off morning sickness is all of the carbs). Reach for the fresh fruits and veggies instead of empty calories though, and you may just prevent stretch marks from forming.
In addition to keeping an eye on weight gain, one of the easiest ways to possibly prevent stretch marks is to hydrate your skin by drinking plenty of water.
According to a resource published by the University of Wisconsin Hospitals and Clinics Authority, “If your skin is not getting the sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and flaky.”
Dry skin is more susceptible to stretch marks and wrinkles because the skin is dehydrated. Water helps the skin stay plump, smoothing cells and mitigating the risk of stretch marks.
Daily massage may also keep striae at bay. One study done by researchers in Turkey showed that pregnant women who massaged their skin at least 15 minutes a day with bitter almond oil reduced their likelihood of developing stretch marks by about 20 percent.
According to the study, “It was found that a 15-minute massage applied with almond oil during pregnancy reduced the development of striae gravidarum, but using bitter almond oil had no effect on this in itself.”
The researchers’ takeaway: “It is recommended that pregnant women be informed about the positive effects of massaging applied with almond oil early during their pregnancy.”

I’ve got stretch marks anyway. Now what?

Despite all that pampering, you may still develop stretch marks.
While there’s nothing wrong with having stretch marks, you might feel a little self-conscious when you look in the mirror.
If you’re like me, you’ve probably thought about trying or actually invested in creams that claim to reduce the appearance of stretch marks.
But do they work?
Unfortunately, not so much.
“I would be [wary] of any topical creams or ointments that promise a reduction in appearance or removal of stretch marks,” Greenberg tells HealthyWay.
Unfortunately, if a product claims to reverse stretch marks once they’ve formed, it’s probably too good to be true. However, just because a moisturizer can’t completely reverse stretch marks doesn’t mean the product can’t effectively reduce the appearance of stretch marks.
In particular, dermatologist Lela Lankerani, DO, says products containing topical tretinoin can “improve the appearance of stretch marks.”
Topical tretinoin is commonly used to treat acne, but it can also be an effective treatment for wrinkles and dark areas on the skin (like stretch marks). According to the Mayo Clinic, topical tretinoin works by “by lightening the skin, replacing older skin with newer skin, and by slowing down the way the body removes skin cells.”
That’s because tretinoin is a retinoid. Retinoids are derived from vitamin A. When applied to the skin, retinoids can help boost collagen production and even out some skin discoloration.
You may have to see a dermatologist for prescription-strength tretinoin cream for stretch marks, but many over-the-counter face creams contain tretinoin or retinol, which could help diminish the appearance of stretch marks.
Lankerani says chemical peels may also help reduce the appearance of stretch marks. Chemical peels are cosmetic skin-resurfacing treatments that help reduce the discoloration stretch marks can cause. Unlike tretinoin creams that can be purchased over the counter, a chemical peel can only be done in your dermatologist’s office, so you may want to pick up the phone and schedule an appointment.

Say so long to stretch marks for good.

If you’re ready to see your stretch marks disappear permanently, there are a couple of ways to truly banish them.
More women than ever are turning to plastic surgeons postpartum for a trendy “mommy makeover,” which can include the removal of stretch marks in addition to other surgical procedures.
“Depending on the area of the body, the only way to get rid of them is cut them out with procedures such as a tummy tuck, brachioplasty, or thigh lift,” says Pinsky.
Many women still feel like they should keep their tummy tuck a secret, but there’s no shame in getting plastic surgery. If removing your stretch marks through plastic surgery helps you regain your pre-pregnancy confidence, then go for it. Just know that like any medical procedure, most cosmetic surgeries will require significant recovery time. While it’s usually totally safe to get pregnant after cosmetic surgery, most doctors recommend waiting for plastic surgery until you’re done having kids—or else you may end up opting to have the same procedure done a second time.
If you’re looking for a less invasive option to remove stretch marks, dermatologists also recommend laser therapy.
Laser therapy to remove stretch marks works by emitting pulses of laser light that trigger new skin-tissue production at the site.
“The only proven and effective treatment for stretch marks are select lasers,” says Greenberg.  “In my practice we have had great success in treating stretch marks with a fractional non-ablative 1440 laser.  This laser treatment … uses fractional laser light to shrink, fade, and smooth stretch marks for a marked reduction in their appearance. This treatment initiates new tissue and collagen production at the target site resulting in this improvement in color and texture.”
Laser therapy is generally done in your cosmetic surgeon or dermatologist’s office but is considered a lunchtime procedure, meaning you can be in and out of your appointment in about 30 minutes with minimal discomfort.

There is a third option.

Haven’t you heard? There is a third option when it comes to stretch marks.
You can reduce stretch marks’ appearance, remove them through surgery, or take the advice of dermatologist Fayne L. Frey, MD:
“Women should embrace their stretch marks. In a culture that has emphasized physical beauty, it is time women embrace themselves for who they are, not what they look like!”
Amen, sister!
Frey says, “Almost 95 percent of women ages 18 to 98 feel inadequate with themselves when they walk past a mirror.”
I can relate. I’m only a few months postpartum. I’ve lost most of the baby weight, but my favorite pre-pregnancy jeans still don’t fit. Even though I have a great support system at home, I feel like I’m sometimes looking at a stranger. I don’t like the body I see in the mirror most of the time.
I’m not alone.
But ladies, we’re being too hard on ourselves.
Greenberg often reminds his patients to “remember that their [stretch marks’] presence is often a reminder of a big life accomplishment; most commonly the birth of a baby or significant weight loss.”
If you’re struggling to embrace your stretch marks, there are few things that can help you learn to love your new body:

Appreciate your new assets.

Yes, I’m talking about your new boobs. You may have a few stretch marks, but you’ve got Dolly Parton-size breasts now. And aside from your labor and delivery bill, they were totally free!

Schedule some alone time.

A lot of new moms think they’ll be seen as bad parents if they leave their kid for even a second. But I have news for you: Alone time is necessary for your sanity and self-image. Do something just for you. Schedule a massage. Go for a 20-minute walk. Sit in your car and watch Netflix on your phone. Whatever you do, make sure it’s something that you do for you. You’ll be more relaxed and more apt to like what you see in the mirror.

Remember that you don’t have to like your body all the time.

Being body positive does not mean you have to love your body all the time. Instead, try practicing a bit of body neutrality. Sometimes striving for body positivity can be just as harmful as a negative self-image because you’re still putting a lot of pressure on yourself to live up to a certain ideal. Body neutrality simply means saying, “This is my body and I’m fine with it most days.”
The bottom line on stretch marks? Do whatever makes you feel good.
Buy the cream. Schedule a chemical peel. Get cosmetic surgery.  Or, do nothing.
How you think about and respond to your stretch marks totally your choice.
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What are some of the most common health complaints among your friends? If you’re like most women, fatigue and an inability to lose weight are probably near the top of the list. These can be signs that—like many women—you or your friend is over-scheduled and overstressed. However, they can also be signs of a thyroid condition.
You’ve probably heard of the thyroid, but might not understand exactly what it is. This small gland has a huge impact on your health, however, so learning about what it does and how to keep it functioning properly is very important. Because thyroid disease is common among American women, having an understanding of the thyroid and what can go wrong with it can help you get a proper diagnosis if you begin having health concerns.
Read on to learn everything you need to know about your thyroid and to get familiar with the most common thyroid problems you might encounter.

What is the thyroid?

The thyroid is a butterfly-shaped gland that is found in your neck right below your Adam’s apple. The gland is about two inches long and is made of two lobes (think of them as the wings of a butterfly) connected by a thin piece of tissue. The lobes sit on either side of your windpipe.
The thyroid is responsible for producing, storing, and releasing two types of thyroid hormones: triiodothyronine (T3) and thyroxine (T4). These hormones travel to every area of your body in order to control metabolism, the process by which your body converts the food you eat into fuel. Metabolism is the process that keeps your entire body functioning, and the hormones that control that process are essential to good health.
“The thyroid is so important because it produces thyroid hormones, which are needed by every organ in the body in order to maintain life,” says Jessica Kanwhen, doctor of pharmacy. “So this means your heart, liver, kidneys, muscles, skin, reproductive organs, etc. all need thyroid hormones to be able to do the processes that maintain your life.”
The thyroid is one of many hormone-producing glands in your body’s endocrine system. These glands work together to produce the hormones that your body needs to function properly.

What causes thyroid issues, and are women more at risk?

Thyroid problems occur when the thyroid produces too many or too few hormones. These problems can affect both men and women. The American Thyroid Association estimates that 12 percent of Americans will develop a thyroid issue during their lives, but 60 percent will not know that they have the condition. Although thyroid conditions occur in men and women, females are six to eight times more likely to develop a thyroid condition, according to the association. In fact, about one in eight American women will develop a thyroid issue.
So, why are women affected more than men? There are a few reasons. First off, the female hormones can interfere with the thyroid or increase the chances that the body’s immune system will begin attacking the gland (more on that to come), according to Kanwhen. The normal hormonal fluctuations that many women go through over the course of their lives can also put a strain on the thyroid.
Pregnancy is another big risk factor for thyroid issues, explains Prudence Hall, MD, author of Radiant Again & Forever. Iodine is a critical mineral needed for the thyroid to function at a healthy level. However, in order to develop its own thyroid hormones, a developing fetus will draw iodine from the mother, often leaving her with too little of the mineral. This can cause the thyroid to be hypoactive.
Finally, and somewhat controversially, some believe that women use more beauty products that can disrupt the endocrine system. Certain ingredients in cosmetics and other beauty products contain parabens and other chemicals that have been shown to disrupt the endocrine system in large doses. Peer-reviewed research on the subject doesn’t clearly indicate how much of an impact this has on thyroid health, but some experts, including Kanwhen, believe the impact is significant.
“Unfortunately, a lot of these personal care products contain toxic ingredients that disrupt the body’s hormones,” she says. “These toxins can lead to poor thyroid function and the creation of thyroid issues.”
Kanwhen emphasizes that not all women will develop thyroid issues, but that they are common enough that all women should be informed about them.
“I hope you don’t feel doomed to have thyroid issues just because you’re a woman,” she says. “Being a woman doesn’t make you destined to have thyroid issues. Rather, being a woman should encourage you to be informed about what will and won’t work for the makeup of your gender.”
Finally, some people are simply more likely to develop to thyroid issues, although scientists aren’t yet sure why, says Melanie Goldfarb, MD, an endocrine surgeon and director of the Endocrine Tumor Program at John Wayne Cancer Institute at Providence Saint John’s Health Center in Santa Monica, California.
“Many people are also genetically predisposed (they have family members whose thyroids didn’t work properly),” she says. “We really don’t know the underlying cause of what causes many thyroid disorders.”
However, science has come a long way in understanding how the disorders operate and affect the body.
Here is a look at the most common types of thyroid disorders.

What is hypothyroidism and how can it be treated?

Hypothyroidism is the most common thyroid disorder. It occurs when the thyroid is underactive, producing too little T3 and T4 to keep the body running properly. In turn, many of the symptoms are things you would expect to experience when your system is operating too slowly, including an inability to lose weight, fatigue, intolerance to cold, forgetfulness, depression, and hair loss.
Most people with hypothyroidism are told to start treatment with more natural remedies. One way to control hypothyroidism to boost your intake of iodine, which is critical for thyroid health, says Hall. Selenium is another nutrient that is important for thyroid health. Increasing intake of these can help people with hypothyroidism avoid the need to take hormones.
Hall says that a common treatment is to take between three and 12 milligrams of iodine either in a pill or a tincture (which involves diluting it in alcohol). Eating seaweed is a good way to boost your iodine naturally, she says. Taking 200 micrograms of selenium or eating four Brazil nuts every day also promotes thyroid health. However, these measures don’t control hypothyroidism for everyone.
“When a hypothyroid condition is not corrected by iodine and selenium, thyroid hormones needs to be taken,” Hall says. She goes on to say that most people need to take both T3 and T4 to return to optimal health.
“A natural thyroid hormone combining T3 and T4 is best, as both are essential for the body’s optimal health,” she says, noting that the most commonly prescribed brand name thyroid supplements are Armour and Nature-Throid.

A Unique Kind of Hypothyroidism

Many people who have hypothyroidism are suffering from Hashimoto’s disease, an inflammatory condition of the thyroid gland caused by an autoimmune imbalance. In these cases, the immune system attacks the thyroid gland.
“In Hashimoto’s, our immune system incorrectly targets the thyroid gland as a foreign invader and begins to destroy it,” Hall says. The way the disease presents is a bit complicated. “It usually leads to low, hypothyroid conditions and symptoms, but as the gland is being progressively destroyed, can also cause intermittent hyperthyroid surges as well.”
In order to treat Hashimoto’s disease, a healthcare provider and patient must work together to find the underlying cause of the autoimmune response. This might be caused by gluten intolerance, iodine deficiency, digestive problems, or low estrogen, Hall says.
Hashimoto’s disease is very common, with about 5 percent of American’s living with it, according to the National Institutes of Health.
“Hashimoto’s may sound like some foreign, far off disease, but it’s not,” says Kanwhen.
People who have other autoimmune diseases—like celiac disease or lupus—are more likely to develop Hashimoto’s disease. Some of the symptoms of Hashimoto’s disease can be alleviated by taking supplemental thyroid hormones, but Kanwhen says that addressing the underlying autoimmune disorder through dietary changes, stress management, and other holistic approaches is also critical.
“Failure to address the autoimmunity will result in the patient requiring supplemental thyroid hormone replacement indefinitely,” she says.

What is Graves’ disease and how can it be treated?

While many women are familiar with the fact that there are adverse effects associated with the thyroid slowing down, having an overactive thyroid is also very dangerous. This condition is known as hyperthyroidism, which is commonly referred to as Graves’ disease.
Graves’ disease causes the thyroid to produce too many hormones. This can cause heart palpitations, difficulty sleeping, rapid weight loss, anxiety, irritability, bone loss, thinning hair, loose bowels, and muscle wasting, according to Hall.
Graves’ disease is also an autoimmune condition that involves antibodies attacking the thyroid. It can be a serious condition that is difficult to control.
“These conditions are harder to treat, with doctors frequently resorting to drugs, surgery, and radioactive iodine,” says Hall.
However, both surgery and radioactive iodine destroy the thyroid gland, meaning that the patient will need to take supplemental hormones for the rest of their life. Because of this, Hall recommends trying dietary changes to alleviate symptoms before more drastic measures are taken.
“Anti-inflammatory herbs like ginger, basil, and rosemary can help, and having a diet rich in green nutrients also is important,” she says. “Removing sugar, additives, and processed foods, as well as decreasing dairy can help.”

How can we promote thyroid health?

Thyroid issues can cause some pretty scary health effects. Because of this, it’s important to make healthy lifestyle choices that can discourage thyroid issues from developing.
“Thyroid conditions do not happen independently of our lifestyle and general health,” says Hall. “The thyroid gland is very sensitive to toxicity and stress, which needs to be managed. Dietary interventions definitely help keep it healthy.”
Hall recommends getting eight hours of sleep a night, eating iodine-rich foods like seaweed, and avoiding pesticides and refined sugars to keep your thyroid healthy.
If you’re concerned about your thyroid health, ask your doctor to run a full thyroid panel. One reason that thyroid disease is often underdiagnosed is because doctors only measure levels of thyroid stimulating hormone (TSH) rather than doing a more in-depth test that measures levels of T3 and T4 as well as other thyroid markers, says Kanwhen.
“Thyroid stimulating hormone is considered the ‘gold standard’ thyroid function test. Unfortunately, TSH alone does not give the full picture of thyroid function,” she says. “Most traditional doctors do not order a full thyroid panel and this is why so many thyroid issues are not being diagnosed. Because the right thyroid tests are not being ordered, people are going undiagnosed and their health and well-being are at stake.”
This can be incredibly frustrating for people who are suffering but feel that they are not being heard.
“It is this lack of appropriate thyroid testing that causes people with thyroid issues to feel like they are crazy.  They’re told they are hypochondriacs or that their symptoms are all in their head,” Kanwhen says. “They are not crazy. They are actually sick and they need the detailed care of a health care professional who actually understands the thyroid gland and how to fix it.”
However, Goldfarb says that some people become fixated on a thyroid issue because the symptoms are relatively common.
“Many people blame their thyroid for many symptoms that are nonspecific and unrelated,” she says. “If you have some of the symptoms above but your labs look great, you don’t have a thyroid problem.”

Is there a cure for thyroid problems?

Goldfarb says that people with thyroid conditions should feel good knowing that they will likely get relief.
“Thyroid disorders are very [treatable] and 99 percent of people will feel normal once they are on the right dose of meds,” she says.
However, there is no way to permanently cure true thyroid conditions.
“Since we do not understand the etiology [that is, the underlying catalyst] behind the cause of many thyroid disorders, I would say that they are mostly ‘treated’ [rather than cured],” she says.
The good news is that it’s possible to live a full life with a properly treated thyroid condition. Although these conditions might seem scary, knowing what to look for, what tests to discuss with your doctor, and what lifestyle changes can promote a healthy thyroid gland can empower you to maintain your optimal health.
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