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Mindful Parenting Motherhood

Wonder Weeks Are The Key To Calming Your Fussy Baby

When my son was around 4 months old, I was pretty sure that my normally smiley, sweet, angel baby had suddenly been swapped with a miserable little creature who cried all the time and simply would not sleep. Like, at all. It. Was. Brutal.
And just as suddenly as he’d started acting like a sleep-deprived monster, my child’s sunny disposition returned. After some research, I discovered my baby was probably experiencing what’s commonly known (and feared by parents everywhere) as the four-month sleep regression.

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While researching my kid’s behavior during a precious moment of peace, I stumbled across the phrase “wonder weeks” several times, and it seemed to completely describe what we were going through with the sleep regression. Interestingly, it also explained other fussy behavior during what they say are milestone months of a child’s development.
If your little one is experiencing sleep regression, separation anxiety, or simply can’t be soothed, the key to calming them may be understanding wonder weeks.
I spoke to Xaviera Plas, CEO and co-author of The Wonder Weeks, about everything you need to know about wonder weeks (and how you can use that information to plan ahead for big developmental changes).

What the heck is a wonder week?

“Wonder weeks are developmental leaps,” Plas explains. “Until not so long ago, we thought babies developed gradually. Now, we know that development occurs in leaps. It takes a brain change to enable a baby to learn and do new things.”
Plas’ parents, Dutch-born researchers Frans Plooij and Hetty van de Rijt, discovered that several primate species showed regression periods when the baby primates clung more closely to their mothers.

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Their initial findings led them to wonder (pun intended) if human babies would behave similarly during periods of developmental growth.
Plooij and van de Rijt’s theories were correct, and they turned their research into a groundbreaking book. In 1992, they published the first version of The Wonder Weeks in Dutch. The book is now a tool for parents with fussy babies everywhere.
Their research has been backed up by studies out of Britain, Spain, and the Netherlands. In a study of Catalonian infants, researchers at the University of Girona in Spain corroborated Plooij and van de Rijt’s theory that infant development occurs in leaps. According to the study, “There is evidence of major reorganizations in psychological development. These reorganizations appear to be marked by discontinuities, that is, sudden spurts or changes in the behavior patterns [of infants].”
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Thanks to her parents’ research, Plas says, “We now know exactly when a baby will make a developmental leap, a wonder week. The Wonder Weeks informs parents about these leaps (10 leaps in the first 20 months), when they are, what the brain change is all about, what a parent can expect after their baby took the leap, and most important, how parents can help their baby to make the most out of each leap.”

But wonder weeks aren’t exactly wonderful.

They do, however, indicate major milestones in your child’s development and growth.
Plas tells HealthyWay that identifying a wonder week is easy: Just look for the three Cs:
Clinging, Crying, Cranky.
Oh boy. Now, before you plan to drop your kid off at Grandma’s and hop on the fastest flight out of town, remember: Your baby needs you most during a wonder week.

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“What would you do if your whole world changed drastically and suddenly?” asks Plas. “You would be clinging on to the only people you know (parents), you would be crying, and cranky, too, right? And if everything changed…you would lose your appetite, too, and you surely wouldn’t allow yourself a good night’s rest!”
Even though it can be completely frustrating and overwhelming, this is how your child is going to deal with the first phase of a wonder week. You may also notice that during a wonder week, your baby wants to nurse nonstop and wakes up often during the night even if they’re usually a good sleeper.
“If you think about all of these signs, you will notice that they are all signs of stress,” says Plas. “The start of each wonder week is a brain change, which is a lot to deal with for a baby.”
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Understanding that your child is about to go through or is going through a wonder week can help you plan ahead for fussy behavior. For example, you may want to reschedule that family vacation to the Bahamas if your baby will be going through a wonder week during that time. Lazing the day away in a beachside cabana might sound like your idea of paradise, but to baby, the stress of going through big neurological changes may be compounded by being in an unfamiliar location or different sleeping space.

Good news: You can comfort your baby during a wonder week.

“What your baby wants most of all when going through a leap is to get to know and familiarize itself with the new perceptional world he or she has entered with this wonder week,” says Plas. “This is why parents need to familiarize themselves with the perceptual world of that specific leap. It will help parents to really understand what their baby is going through. This way, parents can understand and help their baby much better. Plus, when a baby is helped to understand the new perceptional world, the fussy phase is shorter. Good bonus!”
One way to really put yourself in your baby’s booties during a wonder week is to familiarize yourself with each wonder week well before it begins.
Nicole Johnson, creator of the Baby Sleep Site, says, “It’s best for you not to create new long-term habits for a short-term problem.” That’s why Johnson developed a handy chart of the most common wonder weeks your child will experience.

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Parents, familiarize yourselves with this chart. Put it in your Google calendar. Get it tattooed on your arm. Do whatever it takes to memorize each developmental milestone and the corresponding wonder week. You’ll thank me later.
For example, my baby slept through the night almost from birth. Then (as I mentioned earlier), he went through a four-month sleep regression. The first couple of nights, I tried letting him cry it out. Let’s just say it didn’t work. He cried for hours, even after I caved and tucked him into bed with me.
A few days later, when I stumbled across Johnson’s chart, I realized, Oh, hey, this might be a wonder week.
According to the wonder weeks chart,  right around four months, your child hits a big growth spurt. So, had I understood in advance that my baby was going to be cranky because he was growing, crying because his brain was learning something new, and clinging to me for comfort because he didn’t understand what was happening, I might not have gotten so incredibly frustrated with him, which would have been less stressful for both of us.
During a wonder week, your baby may not nap or sleep consistently through the night. “We do often need to give our little ones more support during a wonder week, but if you can avoid going overboard and ‘extreme’ in how you handle it, you will get through it faster and back to better sleep faster,” says Johnson.
“If you don’t normally bed-share, for example, if you begin bed-sharing, you are communicating that this is the new sleeping arrangement, and it’s not easy to change it back once the wonder week is over,” she explains. “If you need to, go ahead and sleep in your little one’s room or in a bed next to him or her. It’s a lot easier to get yourself out of their room than them out of yours.”

Sunny days, chasing the clouds (of wonder weeks) away…

Remember, parents: This too shall pass!
The crankiness, crying, and clingy behavior your baby exhibits during a wonder week will eventually go away as your child passes from a wonder week into what’s called a sunny week.
Praise be!

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So just to recap what we’ve learned so far, a wonder week happens in three stages. We’ve covered the first two: the brain change, which happens in leaps, and the fussy stage (the three Cs), which is when parents can help reduce the amount of stress baby experiences during a wonder week. The third stage is what Plas likes to cheekily call “The Week of Wonder,” or when your baby finally connects the dots and can apply the developmental change he or she just experienced to their new understanding of the world.
After all this, says Plas, is a sunny week, or “a period that nothing changes in the brain, a period in which a baby understands the perceptual world it lives in. Until a baby is—like being struck by lightning—going through another brain change and thus back to another leap forward!”
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Parents can enjoy the sunny weeks by sticking to their child’s normal routines while still exposing them to new places, foods, and things. Sunny weeks are a great time to take trips with little ones because they’ll be more able to adapt to their new surroundings during a sunny week.
During sunny weeks, though, parents should also be looking ahead to future wonder weeks, so they’re not totally ambushed during their child’s next big neurological development.

Get yourself the Wonder Weeks app ASAP.

“I decided to [download the Wonder Weeks app] because at about 5 weeks, Naomi became really fussy, and I was concerned she might be sick. I googled it and stumbled upon the wonder weeks,” says first-time mom Tracy Jarrell.

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“What it was describing sounded like what she was going through, so I downloaded the app. It has seemed to line up pretty well with her leaps and has helped because it helps me as a parent understand what she is going through developmentally and how to help get through the leaps with activities that helps her use the new connections she has made,” Jarrell says. “It has also reassured me as a parent that these are learning stages, so the clingy fussiness is just part of her learning.”
Mom Kayla Hanks also downloaded the Wonder Weeks app after a friend suggested she try it. “My friend stated that this app was a lifesaver for being a first time mommy with twins,” she says. “I feel that in those first months, it definitely helped. I kind of felt like it gave me a heads up that my son would be experiencing increased fussing. My son is now over a year old, and I feel like I have a better grasp on his moods without the app.”
The Wonder Weeks app (available from iTunes and Google Play) essentially creates a personalized developmental growth chart for your baby, so you know when your child’s wonder weeks are coming up (because while wonder weeks do happen during certain specific week ranges, your baby’s wonder weeks are likely different from another baby’s).
The app also helps parents by teaching specific activities and coping techniques that apply to each wonder week as your child experiences it.
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The Wonder Weeks app isn’t free, but trust me, it’s worth the $2.99 to download, and the other in-app purchases paid for themselves a thousand times over the first time my baby experienced a wonder week.
To get the most out of the app, Plas suggests, “Please always enter the due date (not birth date) of your baby because leaps are calculated by due date. And if you have any questions, ask us on Facebook, and we’ll always answer them!”
We’re coming up on eight months with my munchkin, and according to my wonder weeks chart, that means we’re headed straight for another sleep regression (say it ain’t so!). But this time, thanks to the Wonder Weeks app (and lots of coffee), we’re prepared for the sleepless—and fortunately temporary—nights ahead.

Categories
Refresh x Recover Sweat

Best Ways To Clean A Yoga Mat, According To Experienced Yogis

If you’re dedicated to your yoga practice, you probably love your yoga mat and would like to know how to treat it right, which means cleaning it from time to time. Why? Downward dog, for one—not to mention Child’s Pose—puts you nose-to-surface with your yoga mat. Nothing ruins the bliss of a pranayama breathing exercise like the smell of last week’s hot yoga session rising up from your lululemon or Stella McCartney.
But many of us hesitate over our yoga mats with our Lysol wipes in hand, wondering if we should risk making contact. Will this cleanser ruin the yoga mat’s finish? Will it make our Manduka smell like chemicals forever?
Dozens of yoga mat cleaning products are available, but that doesn’t exactly address our indecision. Search for “yoga mat cleaner” on Amazon and you’ll get nearly 300 results. Not all of them are relevant, but the thought of wading through them makes us want to pop into lotus pose for sanity’s sake.
If you can relate, take a deep breath and read on. We talked to experienced yogis to find out what they use to clean a yoga mat, how they do it, and when. Here’s your all-in-one guide to keeping your yoga mat clean.

Why It’s Important to Clean Your Yoga Mat Regularly

The choice of a yoga mat is personal, but one thing is for sure: You get what you pay for. Higher-end mats like the Manduka Mat PRO are built to repel moisture, channeling sweat away to prevent the growth of microbes. Other luxury choices like lululemon yoga mats prevent germs from taking over thanks to a built-in antibacterial additive.
If you opt for a more affordable yoga mat, you’re probably looking at PVC, and you might have to clean it more often to blast away bacteria. While all-natural yoga mats are terrific, they often need more intense cleaning than their high-tech counterparts according to Maxine Chapman, yoga teacher and founder of wellness subscription service Buddhibox.
“Some yoga mats are made with natural fibers like cork or jute that are more porous,” Chapman says. “For these type of mats, I definitely recommend rinsing the whole mat with a hose or in the shower, then hanging to dry.”
No matter what yoga accessories you choose, keeping a clean mat is the right move for your health. Back in 2006, when public, shared yoga mats were a big thing at gyms, podiatrist Greg Cohen warned the New York Times of a 50-percent increase in athlete’s foot and plantar warts over two years.
“The first thing I ask is, ‘Do you do yoga?'” Cohen told the Times. This was Brooklyn Heights in the ‘00s, so who didn’t do yoga? Ultimately, Cohen attributed the increase in athlete’s foot and plantar warts to his patients’ use of shared athletic mats.
Even if you wisely decline to share yoga mats, it’s always a good idea to keep your own gym gear clean. Microbiologist Robert Lahita told Elle in 2016 that yoga mats are “a very fertile source for infection, mainly because people sweat on them and they are rarely cleaned.”
Let’s prove that last part wrong.

How often should you clean your yoga mat?

Given the wide variety of brands, materials, and designs in today’s yoga-mat marketplace, it’s tough to nail down a one-size-fits-all schedule for cleaning yoga mats. In fact, the experts tend to vary a bit on their recommendations.
“I practice every day, but only clean my mat about one or two times per month,” says Jenay Rose, otherwise known as Instagram wellness star @namastejenay. “I always do a dry wipe-down before and after practicing, but keep in mind I don’t really practice hot yoga. If you do, or if you sweat a lot, you’ll definitely want to clean your mat more often.”
Chapman agrees with Rose’s point about hot yoga.
“I would say if you are practicing hot yoga, [you should clean the yoga mat] every single time,” she tells HealthyWay. “For other styles, once or twice a week. If the mat starts to smell or feels dirty, you definitely need to clean.”
Rose mentions a few other telltale signs that it’s time to clean your yoga mat thoroughly.
“If your mat feels dirty, or has little bits and pieces, particles of dirt, on it, it’s probably time for a cleaning,” she says. Which brings us to our next point.

Yogis Explain Their Favorite Ways to Clean a Yoga Mat

Once you decide to clean your yoga mat regularly, you’ve got a dizzying array of options for how to execute the task at hand. You could invest in some yoga mat wipes. You could try a do-it-yourself yoga mat cleaner. You could even try cleaning your yoga mat with vinegar. If you’re really lucky—and you pick the right yoga mat—you might even be able to toss it into the washing machine. But what do the experts do with their own heavily used yoga mats?
Annie Appleby, who teaches yoga at Stanford University and runs yoga provider YogaForce, prefers to go the all-natural route.
“I love tea tree oil,” Appleby tells HealthyWay. She uses 100 percent pure essential oil, which she suggests you “buy from any health food store or online from Amazon. Put a few drops on a damp cloth lightly soaked in hot water.”
In a YouTube clip demonstrating her all-natural way to clean a yoga mat, Appleby takes her damp, tea-tree-oil-infused cloth and vigorously wipes down the surface of her mat. She’s done in just a few seconds. But what if you want something more tailored to the yoga-mat-cleaning task than tea tree oil?
Chapman prefers a ready-made yoga mat cleaner—provided it’s all-natural, of course.
“I like to rinse [my yoga mat] then spray with an all-natural cleaner,” Chapman says. “My favorite cleaner is Om Spray from Oiliving Life. [The maker] is in Florida and has a very clean line of sprays and cleaners.”
Depending on your mat, though, you might want to avoid even the natural cleansers, warns Rose.
“To clean my yoga mat, which is a Liforme, I dampen a towel with water and wipe down,” she says. “Because of the material of this mat, which is on the stickier side, I don’t use any cleaner, as it can damage the sticky aspect.”
For the record, the Liforme website recommends dish soap, heavily diluted with water, and cleaning their products once every five to 10 uses. The site also warns that “over-cleaning or using abrasive products will wear out the materials faster.”
So would Rose ever consider going with another yoga mat, maybe one that’s more receptive to serious cleansing products? No way, she says.
“I love this mat because it is totally non-toxic, thick, non-slip, and lasts me about one to two years of daily use.” She goes on to say, “Mats…that have toxic chemicals are going to need cleaning more often, in my opinion, because they begin to smell as the chemicals are stripped away…this is why I practice on a mat that is non-porous and made of non-toxic chemicals. And since it is already a ‘clean’ mat, it lasts longer and can withstand a lot more.”
Meanwhile, perhaps unsurprisingly, microbiologist Lahita counsels more extreme measures. As he told Elle, “I advise people to clean their mats with a Lysol spray or bleach diluted in water.” He points out that DIY approaches like cleaning a yoga mat with vinegar won’t kill off every type of bacteria.
On the other hand, bleach can damage the surfaces of some yoga mats, according to a report by Rodale’s Organic Life. Always follow manufacturer’s instructions and, when in doubt, reach out to the supplier of your yoga mat for details.

Drying a Yoga Mat: Taking It Slow

What is washed must be dried, and there is a right way to dry a yoga mat. Expert consensus seems to be that hanging your yoga mat until it air-dries is the gentlest way to get ready for tomorrow’s yoga class, if not the quickest.
“Open it and let [it] hang, or just dry [it] on the floor overnight,” says Appleby. Rose agrees.
“Lay flat to dry!” she says. “Don’t ever roll [your yoga mat] up while it’s still wet, because it won’t dry and may take on a mildew smell, depending on the quality of your mat.”
Besides, we’d add, bacteria love moisture. That is where they live.
If your yoga mat is still damp when you’re getting ready for your next session, resist the urge to toss it into the dryer. Most manufacturers, including lululemon, advise against tumble-drying—presumably because the heat and rough treatment can damage your yoga mat. The safest route is to air-dry.
Most importantly, enjoy your next session secure in the knowledge that your yoga mat is as fresh as you feel when you make it to savasana!

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Categories
Health x Body Wellbeing

The Signs Of Ovulation: How Hormones Affect The Body

Those of us who menstruate usually know the signs of our period coming along: Before the bleeding occurs, we might experience bloating, pain, or moods swings. And yes, sometimes PMS makes sure you know your period is on its way.
Most of us are less familiar with the signs of ovulation. In fact, a recent study actually showed that most people struggle to tell whether they’re ovulating or not. Many of us might not even know that there are indeed physical signs of ovulation or why our bodies respond to ovulation the way they do.
First, a quick biology refresher: Ovulation occurs when an ova, or egg, is released from the follicle in the ovary. Once the egg leaves the ovary, it moves into the fallopian tube. It stays there for roughly 12 to 24 hours. Depending on your sexual activity, it’s during this time that sperm will reach the egg. If the egg is fertilized, it goes to the uterus. There, a fertilized egg will implant in the uterus wall, marking the beginning of pregnancy. If the egg isn’t fertilized, it degrades and menstruation will follow. Either way, ovulation is the time in your menstrual cycle when you’re fertile.

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The ovulation process also includes a great deal of hormonal changes. “Hormones called estrogen and progesterone are like yin and yang: There needs to be a balance,” says Carolyn Alexander, MD, of Southern California Reproductive Center. Alexander is board-certified in obstetrics and gynecology as well as reproductive endocrinology and infertility. “Ovulation leads to a corpus luteum [a hormone-secreting structure], which produces elevated amounts of progesterone. This prevents unopposed estrogen or an imbalance of high estrogen,” she says. When this progesterone decreases a few days after ovulation, it triggers the beginning of a period.
These hormones work to prepare the body for pregnancy and it’s these preparations that can produce certain signs of ovulation you’ve probably noticed (and can learn to associate with the science behind your cycles).

How can I be sure that I’m ovulating (and why should I care)?

There are many reasons why you’d want to know whether you’re ovulating or not: You could be trying to avoid pregnancy, or you might want to get pregnant. You might also want to know whether you’re ovulating simply because you’d like to understand your body better—we’re all for understanding our bodies better.
Firstly, tracking your menstrual cycle can help you figure out when you’re ovulating. If you have a 28-day cycle and you mark the first day of your period as day one of your cycle, you’re likely to ovulate around day 14—that is, in the middle of your menstrual cycle. To keep track of ovulation, you could use a pen-and-paper calendar or you can record your period (and related symptoms) in a period tracking app, like Clue.

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Secondly, ovulation kits can test your urine to help you figure out whether you’re ovulating or not. “What kicks the ovary to get the egg out is something called luteinizing hormone (LH), which surges right before ovulation,” says Mary Jane Minkin, MD, a clinical professor in the department of obstetrics, gynecology, and reproductive sciences at the Yale University School of Medicine. “This is called the LH surge, and you are actually measuring this in the urine on the ovulation predictor kits.” Minkin recommends the First Response Ovulation Calculator.
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Bear in mind, though, that neither of these methods are 100 percent effective. As with your period, many factors might affect the time you ovulate. In other words, you could ovulate a little earlier or later than expected. “Stressors, illness, change in eating, dieting particularly, but even overeating, all can affect ovulation,” says Minkin. “So it is not 100 percent repetitive.” Even ovulation predictor kits can be wrong, she adds.
Another way to figure out whether you’re fertile or not is to look out for certain signs of ovulation.

What are the signs of ovulation?

While there are many ways to find out whether you’re ovulating or not, it’s also great to pay attention to the signs and signals your body gives you.
Since ovulation causes a great deal of hormonal changes, it affects your body in multiple ways. In terms of our biological evolution, the function of ovulation is to help us reproduce, so many of the signs of ovulation involve physical changes that make pregnancy more likely.

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Remember that since no two uteruses are the same, everyone experiences ovulation differently—so don’t be alarmed if you don’t notice any signs of ovulation. It’s totally possible to ovulate without experiencing any signs.
If you’ve had some unexpected physical symptoms around the middle of your cycle, read on to find out if they’re signs of ovulation.

1. Your cervical mucus changes.

You might note that your vaginal discharge changes around this time. This is because your cervical mucus changes during ovulation. Studies show that there’s a significant increase in the amount of cervical mucus produced by your body. The substance often becomes sticky, clear, and thick. According to Minkin, this makes it easier for sperm to make it to your cervix, thus increasing the chances that you’ll become pregnant.

2. You’re feeling mild pelvic pain.

Ever felt a little twinge in the side of your pelvis during ovulation? That mild ache might be your follicle releasing an egg. “This pain is known as mittelschmerz, or ‘pain in the middle,’” says Kelly Kasper, MD, an OB-GYN at Indiana University Health. “When a follicle matures prior to releasing an egg, the follicle can contain a small amount of fluid like a cyst. When the egg is released, the follicle ruptures, releasing the fluid [and] causing an ache or pain.”

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Mittelschmerz usually only lasts a few hours, and it can be managed with over-the-counter anti-inflammatory medication like Advil. Kasper warns that if the pain is too unbearable or persistent, you should see a doctor.

3. Your libido increases.

A change in your sex drive and a change in the type of sex you’d like are both signs of ovulation. There’s a strong correlation between ovulation and libido: “There is a spike up of testosterone right around the time of ovulation, which from a biological perspective is also designed to get you to want to have sex,” says Minkin.

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Ovulation might also influence the type of sex you’re interested in. A small study focusing on heterosexual women suggested that they might prefer penetrative sex over oral sex during ovulation. If you don’t notice an increase in libido, though, that doesn’t mean you’re not ovulating—Alexander notes that if you have a low libido in general, you might not notice a spike in arousal around ovulation.

4. You’re experiencing spotting or light bleeding.

If you’re ovulating and you notice some blood spots or brown discharge, don’t be alarmed. This is fairly common. “When ovulation occurs, the follicle can rupture and result in a small amount of bleeding,” says Kasper. “This blood turns brown as it gets older, hence why the vaginal discharge can be red to dark brown.”

5. Your breasts feel tender.

Since ovulation involves a lot of hormonal activity, you might notice that your breasts feel more sensitive or tender around the middle of the cycle. Studies have shown that breasts are generally more tender and more swollen during the fertile window.

6. Your sense of smell is heightened.

“You could experience a heightened sense of smell in the second half of the cycle after ovulating in order to be more attracted to androsterone, a male pheromone,” explains Kasper.

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A recent study supported the commonly held idea that ovulation increases your sense of smell. The study especially showed that ovulation makes us more sensitive to androsterone. Again, this is one of the responses to ovulation that is meant to help you get pregnant.

7. Your basal body temperature (BBT) changes.

Your basal body temperature, which is the temperature of your body when it’s resting, is affected by ovulation. Monitoring basal body temperature was once used as a method to detect ovulation. “Before we had ovulation predictor kits to measure the LH surge, we relied on basal body temperatures,” says Minkin. “If you take your temperature first thing in the morning—even before you get out of bed—and chart it, you will see a slight drop right before ovulation, and then the temperature will rise about half a degree Fahrenheit.”

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BBT isn’t one of the signs of ovulation you’ll be able to see at a glance. It must be taken with a digital thermometer designed to measure BBT. Once you have the right type of thermometer, you have to chart your temperature over time. Since the BBT can fluctuate throughout your cycle, it has to be monitored for quite some time; it could take months to identify the pattern, Kasper adds. This is why urine-based ovulation tests are favored over measuring BBT nowadays.

8. Your immune system may be weaker.

“In light of an embryo hopefully implanting in the uterus sometime soon, there are immune changes that may adapt to allow paternal proteins to be accepted by the uterus,” says Alexander. In other words, the immune system lets its guard down so that sperm can enter the body and stay there until fertilization takes place.

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Your immune system might be weaker because of these hormonal changes, so you might find yourself more prone to colds and flu. Interestingly, a 2012 study noted that people are more prone to infections during ovulation.

9. You could have a higher pain threshold.

Your menstrual cycle might also affect your pain threshold—that is, how sensitive you are to pain. According to multiple studies, higher estrogen levels cause you to have less sensitivity to pain. This suggests that your pain threshold is higher during ovulation.
This might not be the same for everyone, though. And, as studies have warned, measuring your pain threshold is subjective, so it’s possible that your bias changes depending on where you are in your cycle.

Can I get pregnant if I don’t have sex while ovulating?

If you’re trying to get pregnant, your best bet is having sex around the day you ovulate. This is why knowing the signs of ovulation and using ovulation tests can be useful.
However, you can’t always be completely sure when you’re ovulating. Even if you could predict ovulation accurately, abstaining from sex when you ovulate isn’t a foolproof method of avoiding pregnancy.
It’s important to remember that sperm can linger in the cervix and uterus for a few days, explains Minkin. If you have sex for a few days before ovulation, you might still get pregnant. If you’re trying to track ovulation to avoid pregnancy, consider using another method of contraception in addition to tracking your cycle.

What happens if I’m not ovulating?

While it’s generally true that we ovulate once a month, this isn’t the case 100 percent of the time. If you’re on hormonal birth control, you shouldn’t be ovulating at all. It’s also possible to have occasional menstrual cycles when you don’t ovulate. These are called anovulatory cycles.
However, if you continuously don’t ovulate, this could be cause for concern, even if you’re not trying to get pregnant. Ovulation is an essential part to your menstrual cycle as it influences the fluctuation of hormones in your body. These hormones aren’t only essential for fertility—they’re essential for our overall health. Anovulation can be caused by extreme stress, extreme exercise or dieting, polycystic ovarian syndrome (PCOS), and other illnesses.

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“There needs to be a balance [of progesterone and estrogen] to prevent uterine cancer or pre-cancer cells,” says Alexander. This can especially be a problem if you have unopposed estrogen levels—that is, high amounts of estrogen and low amounts of progesterone. Alexander notes that it is possible to menstruate without ovulating. “This can lead to ovarian cysts as well as a thickened uterine lining that can develop pre-cancer cells,” she says. Again, you might be ovulating without displaying any signs of ovulation, so you can’t diagnose this yourself. If you think you’re not ovulating, speak to your healthcare provider.
Knowing the signs of ovulation is super useful for those of us who are hoping for (or avoiding!) pregnancy. It’s also comforting to know that some signs—like spotting and mild pelvic pain—are a part of ovulation, and (typically) not signs that something’s wrong.
Want to start tracking your cycles to get to know when you’re ovulating? Check out how free femtech apps can help you educate yourself about ovulation, fertility, safe sex, and more.
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Categories
Fresh Fashion Lifestyle

Dressing For Love: 7 Date Night Outfits For Every Occasion

Maybe it’s not quite love at first sight, but you both swiped right and decided to meet up Friday night. You’re going out to that swanky Italian place that just opened up downtown—it’s bound to be an interesting experience and could lead to something more. You’re buzzing with excitement over the possibilities.
But you take a look a look at your closet and dread sets in: What are you supposed to wear to impress your date?
You probably want something flattering (that doesn’t look like you tried too hard). You’re looking for something that’s sexy yet comfortable and that won’t reveal when you’ve had a few ravioli too many. You hope to find the perfect balance between trendy and classic. And of course, the date night outfit has to come in that perfect shade to complement your baby blues. But where do you begin putting together a look?
HealthyWay’s got you covered. We’ve put together a guide to help you find the perfect date night outfits for every occasion, whether you’ll be slurping spaghetti, bouncing around the best cocktail bars in the city, or doing something a little more adventurous. (Trust us: You can find love at the indoor rock climbing gym.)
Here’s what to wear on your next date.

Date Night Outfits for When You’re Dressing for Love

Dressing for love is an art, rather than a science. There are no hard and fast rules for choosing a date night outfit that will make your sweetheart swoon. More than anything, you want to create a look that’s true to who you are.
If the date night outfit makes you feel amazing about yourself, you’re golden. Confidence is the most beautiful quality in a partner. Do you love mixing and matching prints? Throw on your splashiest skirt and strut with pride. Maybe you’re more of a minimalist who feels gorgeous in classic cuts. Go for a monochrome look that accentuates your silhouette.
Beyond dressing authentically, however, there are other factors to consider. What’s the weather forecast? What’s the planned activity? What’s the vibe of the venue? You want to find a date outfit that will keep you comfortable, whether you’re hiking on a chilly spring day or standing for a few hours as your favorite band jams on stage. It’s always a good idea to grab a sweater (doesn’t every restaurant have a draft?), wear shoes that don’t pinch (at least not too much!), and make sure your accessories don’t get in the way.
One last tip: Always try sitting down in your date night outfit before you go out. It could shift in ways you wouldn’t expect, and you may want to make a quick swap to something that hits you in all the right places, whether you wind up sitting or standing.

First Date at a Casual Pizza Joint

Nothing takes the edge off a first date quite like agreeing to go somewhere friendly and chill. But what’s the right date night outfit for a casual dinner? Try that classic early 2000s favorite: jeans and a nice top.
Madewell’s curvy high-rise skinny jeans in black sea hug the body in all the right places. They come in dozens of sizes, including inseams specifically for short, tall, and “taller” women. The raw hems and hand-ripped knees will show that you’re on point with 2018 fashion trends.
A sheer top elevates the overall look into a flirty ensemble. BB Dakota’s lacy short-sleeve crew neck top or Free People’s v-neck muscle tank would look sharp with high-waisted skinnies—and offer enough wiggle room for you to nervously scarf down too much pepperoni if it comes to that.
Date night outfits don’t always require heels. Keep it casual with a pair of cute flats, like sustainable footwear brand Rothy’s black flats with a pointed toe, which are made from recycled bottles, or Sam Edelman’s on-trend woven mule.
The lace top should be the most eye-catching element of your casual date night outfit. Simplify your accessories with some gold bangles, like these recycled brass stacking cuffs from SOKO, handmade by Kenyan artisans. Stash your keys, phone, wallet, and lipstick in a chic black bag, like this eco-friendly clutch from Matt & Nat.

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Luxe Date With Your Long-Term Partner

We tend to settle in and get cozy when we’re in a long-term relationship. But your partner wants to splurge on a five-course meal at a Michelin-starred restaurant, and you’ve got to dress the part. What’s the best date night outfit to wear when you want to dazzle your partner (who has already seen you in everything)?
This is the perfect time to try something bold and eye catching, like a jumpsuit. Yumi Kim’s known for its rompers and jumpsuits. The brand’s silk floral romper radiates the right amount of romance for a summer date night outfit. A long-sleeve midi dress in a pretty floral print is a smart alternative to wear when the weather’s cooler, and the draped wrap style will hang nicely on a variety of body shapes. If prints aren’t your thing, check out this solid black jumpsuit from Amour Vert. The sustainably made garment features hypoallergenic silk that can be worn year round and is colored with only nontoxic dyes.
Choosing the right shoe is critical when wearing a jumpsuit. A heel gives you a lift that will turn heads. Sam Edelman’s ankle strap block-heel pump in nude creates lean lines and elongates your legs. Or we love these block heel sandals from ABLE, which employs women living in poverty around the world. The store only offers cruelty-free items, so you’ll feel good knowing no animals were harmed in the making of your heels.
Tie your hair back in a low bun or flirty braid and wear an understated yet elegant necklace like the Cascade Lariat from ABLE to show off your neckline. Stash all your essentials in a statement-making crossbody bag, such as this mini chain saddle bag or a sleek modern clutch from Urban Originals. The overall date night outfit will look both sexy and sophisticated—perfect for wowing your long-term sweetheart.

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Rock Concert With Someone You’re Getting to Know

It’s been a few months and you’re really enjoying spending time with this person. You noticed their favorite band is playing a live show in a couple weeks and you scored tickets! This occasion calls for a date night outfit with an edgy rocker vibe that will make you the star of the show.
Let’s work from the top down. A muscle tank with graphic vintage elements is a nice throwback to the rocker look from the 1970s, especially if you knot the bottom. This sequin tank from Express has elongated arm holes that will play peekaboo with colorful a lacy bralette (this one from Amazon comes in a ton of colors). Alternatively, create a rocker chic look with this distressed tank from Alternative Apparel and this classic collar necklace from Nisolo. For a more eclectic vibe, add a layered-look necklace and a stack of rings to finish off your look.
Keep the ’70s vibes flowing with high-waisted wide leg jeans from sustainable fashion giant Reformation, which cleans a thousand gallons of water for every pair sold. Lucky Brand offers a pair of tomboy-style jeans with a similar cool factor. If your concert date is outside during warmer months you might opt for a cool pair of cut-offs like this one from AGOLDE.
A date night outfit for a rock concert demands a shoe that’s both stylish and comfortable (you’ll be standing for a few hours). ASOS has the perfect pair of studded sandals with a chunky block heel for comfort and stability. But if any sort of heel will stifle your dancing, choose a metallic sneaker instead for a date night look that’s both fun and funky. These shiny sneakers from Veja are perfect for grooving all night, and they’re made from eco-friendly materials.
You’ll want to keep your hands free to hold a drink and shoot pics of the band, so try to take advantage of your pockets to hold your lipstick, phone, and wallet. If you have to carry a bag with this date night outfit, choose a small shoulder bag that features fun details. Urban Originals vegan leather embossed shoulder bag should do the trick.

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Indoor Rock Climbing on a Third Date

Active dates are one of the best ways to get to know your new beau a little better. If you’re heading to the indoor rock climbing gym, you’ll need to find a date outfit that allows for ample range of motion but won’t hide your figure or compromise your style.
Sustainable activewear brand ADAY’s leggings are stretchy, sweat-wicking, and supportive. These leggings will move with your body as you climb to the top of the rock wall, and they have a handy pocket for your phone and keys. Outdoor Voice’s Slashback Crop Top will keep you dry and supported even as you work up a sweat. Throw on a cool bomber jacket, slip into some fun slides or sneakers, grab a cute gym-friendly bag, and you’ll be ready to go.
For makeup, you’ll want to keep it more natural, but tarte offers a great gym essentials kit for a natural but active-date-ready look.
Socks are usually an afterthought for date night outfits, but you’ll need to pick a nice thin pair to slide on with your rock climbing shoes. Bombas offers a four-pack of no show socks in neutral colors with the classic bumblebee logo, and they’re a great conversation starter while you’re gearing up to climb: For every pair sold, the brand gives a pair of socks (one of the most requested items at homeless shelters) to someone in need. If you thought your heart could only be worn on your sleeve, think again!

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Going on a Hike With Your Crush

A friend that you’ve been crushing on for a while has invited you to take a hike. You’re both friendly and familiar, but you’re trying to take things to the next level. What should you wear?
Layers are your best friend here: You’ll want to bundle up to fight off the chill of the morning with the ability to strip off heavier garments as you warm up on the hike. Think leggings, tank top, sweatshirt, and maybe a hat and scarf, depending on the weather.
Outdoor Voice’s Hi-Rise 7/8 Legging are a great pick for a hiking date legging. The sweat-wicking fabric, four-way stretch, and universally flattering fit that sculpts, lifts, and tones make them perfect for exploring the great outdoors. On top, start with this strappy two-in-one tank from lululemon, then layer on something that offers some protection, like Athleta’s sustainably-made Vitamin Sea Jacket. This jacket offers UPF 50+ coverage and is made from post-consumer plastic bottles, meaning it’s not only doing good for you—it’s helping the environment as well.
Finally, if the weather necessitates additional layers, add a vest for a date outfit that’s fit for the forest. This lightweight water-resistant packable down vest is a great choice that can be rolled up, packed neatly into the included carrying bag, and stored in your backpack if you get too warm. Toss your hair into a ponytail, throw on your favorite baseball cap, and get ready to hit the trail (hopefully hand-in-hand with your hiking buddy!).

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Date Night Outfits for Formal Events

Every once in awhile, you’ll get an invite to go somewhere truly extravagant, like a charity gala, the opera, or the ballet. You’ll need a date night outfit that will turn heads as soon as you walk in the door.
You can’t go wrong with a little black dress, but try to find one that has some attitude and isn’t too short. This body-con midi dress from Nordstrom has a faux wrap look with ruching at the sides that accentuates the body-con fit and is flattering for your waistline. With this look, you can really dress it up with glam statement jewelry like these Miguel Ases handmade earrings, which are very lightweight and comfortable. Polish off this sleek look with a dramatic smokey eye using Kat Von D’s Shade + Light Eye Contour Palette.
For a head-turning color in a silhouette that will wow, go for Reformation’s Callalily dress. With a deep v-neck, an open back, and a high slit, you’ll be turning heads in this date night outfit.
If you’re looking for a truly stunning date night outfit for a formal event, Monsoon’s embellished maxi dress exudes old-school Hollywood glamour. The intricate beadwork is handmade not only to give each dress a unique look, but also to help sustain traditional craftsmanship techniques in Asia.
Carry everything you need in an acrylic clutch that brings an element of surprise to an otherwise classic look. This Cult Gaia clutch has a mod appeal. If you’re looking for something a little more traditional, Gigi New York offers a variety of clutches that can be used both for day and evening, like this Stella Fold-Over Clutch which has a conveniently detachable crossbody strap.
Sexy stilettos are a must for fancy date night outfits. Check Beyond Skin for high-end, cruelty-free footwear designs, like these t-strap stiletto heels. Or try Sam Edelman’s Ariella Ankle Strap Sandal for a moderately priced, versatile go-to.

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Date Night Outfits for When You Just Want to Netflix and Chill

Date night doesn’t always mean going out: Sometimes snuggling up with your SO on the couch in front of a few flicks can be more romantic than anything else. A chill night is no excuse to look frumpy, though.
Date night outfits for movies at home should create an alluring look that allows you to sprawl out and snuggle up comfortably. The silk sleep set from Everlane is a casual date night outfit with a cute cut your guy will love. Conversely, you could slip on these cropped joggers from Anthropologie and a super soft but stylish sweatshirt from Athleta.
And when it comes to Netflix and chill, what you wear underneath matters just as much as what’s on top. Choose a matching bra and panty set that makes you feel like a goddess. The Secret Life of Hummingbirds lingerie collection from Naja gives you a variety of flattering styles, all of which are made by single mothers or women heads of households. If supporting other women isn’t sexy, we’re not sure what is.

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[related article_ids=19090,3574]
Categories
Health x Body Wellbeing

Calcium Deficiency Can Cause These Conditions; Here’s How To Make Sure You’re Getting The Amount Your Body Needs

When you were a kid you were probably told to drink your milk with every meal in order to grow strong and healthy bones. While each glass won’t equate to an inch in height, it’s true that dairy is a great source of calcium, an essential mineral. That said, in America, 6 percent of the population say they’re vegan, up from just 1 percent in 2014, and whether you’re #plantpowered or still drink milk daily,  it’s important to make sure that you’re getting enough calcium.
Chances are that you might not have given much thought to your calcium intake until recently. However, calcium deficiency doesn’t just affect adults, but also infants and children, so you’ll want to know the signs to ensure that no one in the family is suffering from the condition.
Luckily, with a bit of extra planning, it’s entirely possible to get enough calcium either by eating dairy and meat or as part of a plant-based diet. Luckily, eating an array of foods can help you avoid calcium deficiency, so there’s no need to put all your stock in dairy if you’re looking to boost your calcium intake.
Here is everything you should know about calcium deficiency, from the signs and symptoms to how to get more calcium into your diet.

What is calcium’s role within the body?

Calcium is an essential mineral that keeps your body functioning well. Most people know that calcium is associated with bones and teeth. In fact, 99 percent of the calcium that you consume is used to keep your [linkbuilder id=”6657″ text=”bones and teeth strong”] and healthy according to Vanessa Rissetto, a registered dietician and nutritionist in Hoboken, New Jersey, and former senior dietitian at Mount Sinai Hospital in New York City.
Calcium is also needed to help your muscles move and ensure your nerves can carry messages according to the National Institutes of Health (NIH). Additionally, calcium helps your blood move through your body and clot, and is important for the release of hormones and enzymes that control a range of bodily functions from digestion to menstruation. With so many important functions controlled by calcium, it’s critical to make sure that you don’t suffer from calcium deficiency.

How much calcium is enough to avoid calcium deficiency?

Each day we naturally lose calcium when we shed nails, skin, or hair, use the bathroom, or sweat, according to the National Osteoporosis Foundation. Although calcium is always leaving our body, it’s impossible for our bodies to make more calcium. Because of this, we need to make sure we’re getting enough calcium in our diets so that we don’t develop a deficiency.
So, how much calcium should you be getting? It depends on how old you are. Here are the recommended daily intakes from the NIH:

  • Infants younger than 6 months need 200 milligrams of calcium each day, which can come from breast milk or infant formulas. Unlike any other age group in the U.S., nearly 100 percent of infants get the calcium intake they need, whether they’re breastfed or on formula, which means unless you have a preterm infant or baby with other special dietary needs, you shouldn’t have to worry about your infant’s calcium intake.
  • Infants 7 to 12 months need 260 milligrams of calcium each day. Since yogurt can be introduced into a baby’s diet once they’re over 6 months old, a 4-ounce serving of plain, low-fat yogurt (207.5 mg according to the NIH) and a cup of kale baby food (90.5 mg) would exceed an older baby’s need by 38 grams while diversifying their diet.
  • Kids ages 1 to 3 need 700 milligrams of calcium each day. According to the NIH, a slice of white bread, a half cup of cottage cheese, a cup of calcium-fortified orange juice, and a cup of whole milk would exceed a toddler’s daily need by 66 mg.
  • Kids ages 4 to 8, adults ages 19 to 50, and men over 50 need 1,000 milligrams of calcium each day. A cup of black-eyed peas, 24 almonds, a cup of frozen, boiled collards, a quarter block of tofu, plus the cup of orange juice mentioned above (all plant based!) would exceed a child or adult’s need by 149 mg. Of course dairy, fish, or meat sources of calcium can be swapped in, too.
  • Kids and teens ages 9 to 18 need 1,300 milligrams of calcium each day. Adding a cup of trail mix (nuts, seeds, and chocolate chips—which contains approximately 159 mg of calcium) to the selections listed above will ensure they consume 8 mg over their recommended daily value.
  • Women over 50 and all people over 70 need 1,200 milligrams of calcium each day, meaning people in these age ranges can aim to consume the same amount of calcium-rich foods we’ve recommended for kids, teens, and adults of other ages.

Pregnant and breastfeeding women do not need to consume additional calcium, but according to Rissetto it is especially important to make sure you are getting the recommended daily dose if you are pregnant or nursing.
“If a pregnant woman has low levels of calcium, the fetus will draw calcium from the maternal bones in order to get the amounts that it needs,” she says. This can cause the mother’s bones to demineralize more rapidly. In addition to weakening the bones, this can also release lead into the bloodstream, which can potentially harm mom and baby, Rissetto says. To avoid this, she recommends that all pregnant women take a calcium supplement. Note that most prenatal vitamins contain between 200 and 300 mg of calcium (but be sure to check the label!).

Why is vitamin D important to help avoid calcium deficiency?

In order to make sure that your body is getting enough calcium you need to get enough vitamin D as well. This is important because your body needs vitamin D in order to properly absorb calcium into your bones.
“Vitamin D helps to put calcium into the correct location, the bones, rather than the blood vessels and the arteries,” says Prudence Hall, MD, author of the book Radiant Again & Forever.  
Vitamin D is most readily found in sunlight, according to the NIH. When ultraviolet rays from sunlight hit your skin, they trigger vitamin D synthesis. This releases vitamin D into your system, which in turn helps with the absorption of calcium. However, wearing sunblock can affect the production of vitamin D, since even an SPF 8 reduces vitamin D production by 95 percent. This can make it harder to absorb calcium. It can also be difficult to get enough vitamin D during the darker winter months.
Because of this, many people need to turn to food or supplements to get additional vitamin D. Vitamin D is found in fish including tuna, salmon, and mackerel. Other foods including milk, orange juice, and cereals are fortified with vitamin D. However the most foolproof way to make sure that you’re getting enough vitamin D to avoid calcium deficiency is to take a vitamin D supplement.
The Centers for Disease Control recommends that all breastfed infants receive a vitamin D supplement. While infant formula is fortified with vitamin D, breast milk does not contain the vitamin, meaning breastfed babies benefit from supplementation.
Note that scientists are learning that vitamin D isn’t the only vitamin that is essential to preventing calcium deficiency. Researchers are beginning to look more closely at how vitamin K affects calcium absorption and bone strength. It is believed that vitamin K can help keep calcium in the bones and out of the blood. People who are concerned about calcium deficiency should consider supplementing their diets with vitamins D and K, Hall says.

What are the signs of calcium deficiency?

It can be hard to tell if you’re not getting enough calcium from your diet. That’s because rather than showing symptoms, your body will begin pulling calcium stores from your bones in order to perform essential functions and compensate for the calcium deficiency according to the NIH.
Over time you may begin noticing that your nails and teeth appear more brittle or weakened, Rissetto says. That can be an early warning sign that something is wrong.
“Healthy nails and teeth aren’t necessarily a sign of sufficient calcium intake, but they are an indicator,” she says.
Over time, the symptoms of calcium deficiency can become more alarming. Numbness in your hands and feet, tingling in your fingers, and abnormal heartbeat can all be signs of calcium deficiency according to the NIH. Depression, muscle cramps, and memory loss can also be signs of calcium deficiency, Rissetto says.
Since calcium deficiency can be hard to detect until it becomes severe, Rissetto suggests talking to your doctor if you are experiencing any of the symptoms of calcium deficiency. Oftentimes people wait until they break a bone to discuss calcium deficiency, but by that point the calcium deficiency is already severe. She also notes that people who are concerned about their vitamin D levels should talk to their doctors, since that can directly contribute to calcium deficiency.

It is possible to get too much calcium?

Getting enough calcium is important in order to avoid the symptoms above, but getting too much calcium can cause negative health effects ranging from constipation to kidney stones. Additionally, studies referenced in a Harvard School of Public Health resource point to high milk, lactose, and calcium consumption being related to ovarian cancer and advanced and fatal prostate cancer. The ovarian and prostate cancer section of the resource concludes, “Clearly, although more research is needed, we cannot be confident that high milk or calcium intake is safe.”
Most children and adults under 50 should not consume more than 2,500 milligrams of calcium each day. Adults over 50 shouldn’t eat more than 2,000 milligrams of calcium in a day.

Who is most at risk for calcium deficiency?

Most Americans get enough calcium from their diets and do not need to supplement in order to avoid calcium deficiency according to the NIH. However, some groups are at a higher risk and should closely monitor their calcium intake and consider whether they need to take a supplement. These include:

Postmenopausal Women

Women who have gone through menopause absorb calcium less effectively. “Postmenopausal women are at greatest risk for calcium deficiency due to the acceleration of bone breakdown after 30 and the decrease in estrogen levels after menopause,” Rissetto says.
A study published in the American Journal of Clinical Nutrition found that the decrease in the ability to absorb calcium begins at menopause and continues with age, so older women should be on the lookout for signs and symptoms of calcium deficiency.

Vegetarians and Vegans

People who eat a plant-based diet are at increased risk because they do not eat dairy, which is the main source of calcium in most people’s diets. These people should take care to eat foods that fit with their lifestyle and are rich in calcium.

Amenorrheic Women

Women who do not get a regular period are more at risk for calcium deficiency. One cause of amenorrhea (not getting a period) is insufficient diet, and women who are not eating enough are more likely to experience calcium deficiency. Women should work with the doctors to find and treat the underlying cause of their amenorrhea to ensure they are getting enough of the essential vitamins, minerals, and nutrients their bodies need.

Pregnant Women

Pregnant women need to get enough calcium to support their bone health and that of their growing baby. “The fetus requires its bony structure to be made of calcium, which it takes from the mother,” Hall explains. That can leave mothers at a greater risk for calcium deficiency.

What foods can help me avoid calcium deficiency?

Calcium is most readily associated with dairy, but there are plenty of other foods that are rich in calcium, including vegetarian and vegan options.
“Americans [typically] get adequate calcium in their diets, because calcium is found abundantly in leafy greens, seeds, sardines, beans and lentils, cheeses, and almonds,” Hall says.  
The National Osteoporosis Foundation maintains a list of calcium-rich foods. Incorporating these foods into each meals can help you avoid calcium deficiency.

  • Milk: One cup of milk contains about 300 milligrams of calcium, making this a great source of the mineral.
  • Collard Greens: Although most people think of dairy when they think about calcium, a cup of collard greens packs 360 milligrams of calcium, more than a similarly sized serving of dairy. This and other dark, leafy vegetables are great sources of calcium for vegetarians and vegans who want to avoid calcium deficiency.
  • Fortified Beverages: Many beverages including almond milk and orange juice have calcium added. A cup of these drinks can give you 300 milligrams of calcium, the same amount as a glass of milk.

Beans, lentils and broccoli are also great non-dairy calcium sources, Rissetto says.

What other conditions are associated with calcium deficiency?

Since calcium affects many of your bodily functions, calcium deficiency is associated with medical conditions that can be caused or made worse by not getting enough calcium in your diet. These include:

Osteoporosis

Osteoporosis occurs when the body loses too much bone, or makes too little, according to the National Osteoporosis Foundation. Over time the bones develop a porous or honeycomb structure, and can break quite easily. The condition is very common in older adults, affecting half of women over 50 and a quarter of men over 50.
Since calcium is important to strong bones, it can help prevent osteoporosis by keeping bones from weakening. Scientific studies like this one published in the journal Public Health Nutrition have concluded that getting the recommended dose of calcium (and vitamin D) is a safe and effective way to gain some protection against osteoporosis. However, since there are many diseases and conditions (including hormonal changes) that can contribute to osteoporosis, avoiding calcium deficiency does not guarantee that you will not get the disease.  

Hypocalcemia

Hypocalcemia occurs when there is a calcium deficiency in the blood. The symptoms of hypocalcemia include muscle cramps or spasms, tingling in the fingers or toes, irritability, and mood changes.
Although hypocalcemia is characterized by a calcium deficiency, it is most often caused by an underlying thyroid condition in which the thyroid does not produce enough of a hormone that helps to regulate calcium levels. The development of hypocalcemia is most often associated with thyroid surgery and autoimmune disease. However, since the condition causes calcium deficiency, treatment includes supplementing with calcium and vitamin D.

Neonatal Hypocalcemia

Neonatal hypocalcemia occurs when infants experience a calcium deficiency during the first week of life. A baby with calcium deficiency might have trouble feeding, be jittery, or have seizures. Babies who are born premature, have a low birth weight, or whose mothers had diabetes during pregnancy are most at risk for this form of calcium deficiency.  Luckily, the condition is easily treated by giving babies a calcium supplement.
If you’re eating a well-balanced diet, even if it is vegetarian or vegan, you are likely getting enough calcium. However, calcium deficiency can be a serious condition that affects your health and quality of life, and it can exacerbate certain serious health conditions, meaning it’s important for women of all ages to know the signs and symptoms of deficiency.

Categories
Life x Culture Lifestyle

6 Femtech Apps That Are Changing How Women Handle Their Health

Being empowered to make choices about your health is the ultimate glow-up for 2018. The latest way to stay up to date (and keep yourself in optimal health) involves a whole lot of data—from when to expect your next period to how sleep and exercise are affecting your mood.
Enter femtech apps.
Search the App Store for any number of women’s health needs like period tracking, pregnancy, sexual health, or birth control, and you’re likely to be scrolling for a while. These apps are a huge part of women’s healthcare in 2018. Danish entrepreneur Ida Tin calls this niche technology femtech, and it generates billions of investment dollars a year.
Tin is the co-founder and CEO of period-tracking app Clue and claims femtech’s popularity is due to the number of women who want more personalized choices. Femtech allows technology—which we’re already using in daily life—to address the complexities of women’s bodies and shed light on topics once considered taboo, like menstruation and sexual health.
“Reproductive health is an incredibly foundational and central part of our lives, but there’s a real lack of clarity for women,” Tin told Code Red Co. last year. “These misconceptions and stigmas exist because of a lack of research into, and understanding of, menstruation.”
With everything from weekly updates during pregnancy to trusted sexual health info at your fingertips, femtech apps have a lot to offer. Here are six apps that will give you a better understanding of your health, help you connect with other women, and keep you safe along the way.
[sol title=”Clue” subheader=”Period Tracking”]
Clue is one of many apps helping users track their menstrual cycles. However, it is set apart by being the highest ranking free period-tracking app according to the Journal of Obstetrics and Gynecology, a publication of the American College of Obstetricians and Gynecologists (ACOG). The study scored more than 1,000 apps based on accuracy, features, and functionality and Clue earned the highest score of those evaluated.
With Clue you can track your period and fertile windows and document moods, pain symptoms, exercise, medication, and sexual activity to gain a better understanding of your own personal patterns.
Available for iOS and Android.
[sol title=”Maven” subheader=”Making Healthcare More Accessible”]
Lack of access to healthcare services is one of the biggest women’s issues we face. From the inability to attend regular medical appointments to financial barriers to affording standard care, women are struggling to keep themselves healthy. Enter Maven, an app that connects users with medical and mental health professionals via video call or private message.
You can book an appointment with a doctor, nurse practitioner, midwife, nutritionist, lactation consultant, or licensed counselor directly through the app. The appointment costs vary, from $18 for a 10-minute appointment with a nurse practitioner or midwife to $70 for a 40-minute appointment with a mental health professional. They’ll also write you prescriptions, so you’ll never have to go without birth control, no matter your state legislature’s feelings on it. Unfortunately, most insurance companies won’t accept claims from Maven, so you’ll likely have to pay out of pocket. Still, increasing the potential for access is something we’re definitely happy to get behind.
Currently only available for iOS, but appointments can also be booked online for those without an Apple device.
[sol title=”Eve by Glow” subheader=”Pregnancy Prevention”]
Glow, an enterprise that creates “personal health tracking products [to] illuminate health through data,” offers several femtech apps including Glow, an ovulation and fertility tracker focused on supporting women who are trying to conceive. Glow also offers Nurture for pregnancy tracking and Glow Baby for baby’s first year.
Eve by Glow offers similar features as other period trackers but is geared more toward women trying to avoid pregnancy. Eve allows you to track your cycle and sexual activity while also connecting you with trusted information on health and sex brought to you by Bedsider, a birth control support network operated by the National Campaign to Prevent Teen and Unplanned Pregnancy.
Available for iOS and Android.
[sol title=”The Bump Pregnancy Countdown” subheader=”Planner, Prenatal Health Tips, and Product Reviews”]
From the people who brought you the wedding planning website The Knot comes a one-stop-shop for expectant moms.
The Bump Pregnancy Countdown app features a planner with information and even suggested questions for prenatal doctor’s visits, a catalog of baby products and reviews, and a question tool that allows users to get quick answers from other moms as well as medical experts. HealthyWay’s audience development strategist and resident momma-to-be, Ashley, says she likes that “it tells you both what is going on with your baby and also what you can expect week-by-week to happen to your body during pregnancy.”
Available for iOS and Android.
[sol title=”Hey! Vina” subheader=”Community Building”]
Hey! Vina is like Tinder, but for female companionship. It uses the same “swipe right” idea to help you find new friends and join communities of like-minded women. The app, which is available only to self-identified women, suggests friendship matches based on mutual Facebook acquaintances, proximity, and results from various personality quizzes.
We all know how difficult it can be to find and maintain adult friendships, and Hey! Vina makes that process a little easier.
Available for iOS and Android.
[sol title=”SafeTrek” subheader=”That Secure Feeling, Just a Button Away”]
SafeTrek was founded in HealthyWay’s hometown: St. Louis, Missouri, and while we love giving a shoutout to local businesses, that’s not the only reason we’re recommending this personal safety app.
Though it wasn’t necessarily designed specifically for women, nearly all of this app’s 250,000 users are women. What sets SafeTrek apart from other safety apps is that you don’t have to bring the phone to your ear or even remove it from your purse or pocket to operate it. When you’re in a situation where you could feel vulnerable—walking alone to your car at night, for instance—this app may offer you some peace of mind. All you have to do is press the app’s center button while en route. Once you reach a safe place, release the button and enter a PIN. If the button is released and no PIN is entered, the app will immediately contact police and send them to your location.
Do we love that the burden of women’s safety nearly always falls on women? Nope. But there’s no doubt we feel a little safer knowing this app has our backs.
Available for iOS and Android.

Categories
Life x Culture Lifestyle

5 Plastic Swaps Mother Earth Will Thank You For

The average plastic bag is actively used for its designated purpose for an average of just 12 minutes before being discarded forever. After use, it will take 500 to 1,000 years for the bag to decompose. This is just one example of the incredible strain that everyday one-time-use plastic products put on our environment.
We’ve been exploring some of this unimaginable waste by the numbers, and we’ve got suggestions for alternatives that can help individuals reduce plastic waste and keep our beautiful planet clean.

Don’t contribute to plastic waste. Remember these five simple tips:

earth day going green

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Conscious Beauty Lifestyle

Become A Multitasking Maven With These 5 Versatile Beauty Products

I’m definitely a beauty junkie, which means you can name a product—from eyeliners to highlighters to my-lips-but-better lipsticks—and I surely have at least a few different options. But when I’m traveling, that goes out the window: I pare down my skin and makeup routines to the bare essentials so I can fit everything I need in a single carry-on. When I have to get smart about what I pack, I go simple with a few tried-and-true products that can do more than one thing. Hey, we multitask at work all the time—why not during our skincare routines too?
Whether you’re looking to save cash by killing two birds with one stone or you’re just trying to minimize your makeup bag for simplicity’s sake, it’s time to look at products known for their versatility. From multi-use to multitasking, here are five beauty products to make sure you have on hand.

1. Ouai Rose Hair & Body Oil

This haircare brand from celeb stylist Jen Atkin is my favorite answer to the What the hell do I do with my hair? question. I have major waves and curls, and the best way I’ve found to tame the frizz is with Ouai’sRose Hair & Body Oil. Once I realized I could put it on my legs post-steamy shower, my life was changed.
The absinthium, shea, and rosehip oils moisturize and hydrate; the subtle rose scent is an added bonus! And since Ouai never tests on animals, this is a head-to-toe oil you can truly feel good about.

2. Milk Makeup Holographic Stick

We’ve all heard of the NARS Multiple, and it’s a classic for a reason. But if you’re looking for an animal-friendly, eco-conscious alternative, Milk Makeup’sHolographic Stick is the vegan answer to your prayers. The highlighter, which comes in three shades—Supernova, a holographic purple; Mars, a shimmery peach; and Stardust, a sweet pink—will work wonders on your entire face.
Lightly swipe Supernova across your lids and cheekbones for a poppin’ highlight or use Stardust to get matchy-matchy on your lips and apples of your cheeks. For a summery glow, use Mars over all three.

3. Glossier Balm Dotcom

It’s the cult-fave product from a cult-fave brand: Glossier’sBalm Dotcom is touted as a universal skin salve, and it certainly lives up to its reputation. Use it to repair [linkbuilder id=”6481″ text=”cracked lips”], chapped cheeks, and frayed cuticles. The waxy texture sits on your skin, ensuring moisture is locked in; use it over your favorite lip balm or hand lotion and you’ll be fixed up in no time.
The balm comes in six flavors—two of which give a sheer wash of color—and is addicting enough that you’ll want one in every purse you own.

4. Son & Park Beauty Water

Sephora only sells two products from Korean beauty brand Son & Park, which is a shame, because their Beauty Water is a must-have in my beauty arsenal. This multitasking master—which comes in the sleekest packaging ever—can be used as a cleanser, a toner, and an exfoliant gentle enough for everyday use. It creates a smooth base for applying foundation when used during the day, and at night it’s a relaxing way to take it all off.
It’s formulated with lavender and rose waters and orange and papaya extract, which will make your skin look brighter than ever—all thanks to a little water.

5. Korres Wild Rose Sleeping Facial

Unlike the other products highlighted, this isn’t a multi-use product, but it is a damn good multitasker. Korres’Wild Rose Advanced Brightening Sleeping Facial is a powerful mask packed into a little jar that you use—as the name implies—while you’re sleeping. If you’re getting lax on your skincare routine or jet lag has you running a bit behind, try an overnight facial to restore some lost luminosity.
The cruelty-free and eco-friendly Greek beauty brand created this sleeping mask with wild rose oil, vitamin C, and hyaluronic acid, which together deliver a serious dose of hydration and radiance you can see as soon as you wake up.

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Conscious Beauty Lifestyle

From Full Beat To Fresh-Faced: What To Know About Wearing Makeup To The Gym

There are two kinds of women in this world: those who wear makeup to the gym and those who don’t. (There are actually plenty of other ways to talk about women, but stay with me.) And as a woman who has stood on both sides of this argument, I know the pros and cons of each firsthand.
Before you judge the woman next to you, remember this: Being a woman today is challenging enough. No matter where we are or what we’re doing, at least one person will be happy to tell us how wrong our choices are.
So keep this in mind: If you choose to wear makeup to the gym, that is okay. If you choose to sport bare skin, that is okay. If you want to hide your latest hormonal breakout, that is okay. If you want to revel in a natural glow, that is okay. If you feel empowered by either, that is okay.

So why wear it in the first place?

Women who choose to wear a full face at the gym may do so for a variety of reasons, many of which might be overlooked by someone who consistently goes bare.
For countless women, working a 9-to-5 means driving straight to the gym after punching out. When that’s the case, taking the time to wash off a day’s worth of makeup may seem like one extra hassle amidst an already hectic schedule. There are also women who simply make it to the gym no matter their work schedule and forget to wipe off their contour/highlight combo.
For others, wearing makeup offers an intentional boost of confidence when an acne flare-up wreaks havoc on her chin. For someone with cystic acne, working out in public might be a huge step; are we really going to look down on her for using some concealer?
And hey, let’s not forget the times we’re secretly hoping our luxe lashes draw the attention of our latest gym crush a few treadmills down. That’s a perfectly valid reason to flex your makeup skills—don’t let anyone tell you differently!
The bottom line? We’re human, and wearing makeup is not the biggest offense of gym-goers at large.

Keep in mind…

While these reasons (as well as any others that may come to mind as you read through this) are certainly understandable, working out with a face full of heavy makeup isn’t usually recommended.
The heat and sweat produced during workouts open the pores. While this can be healthy and detoxifying when skin is bare, open pores beneath a thick layer of foundation and bronzer tend to cause irritation. These pores can become blocked not only by the particles of makeup but also by the dirt and bacteria that have made it onto the skin throughout the day.
If you’re set on wearing makeup to a workout, it’s absolutely essential to fully cleanse your face immediately following your gym sesh. When we say immediately, we mean immediately. Make a pit stop in the women’s locker room before starting the drive home—a simple cleanser and moisturizer are enough until you have time to run through a longer skin routine.
Glossier’s Milky Jelly Cleanser is powerful enough to remove any leftover makeup and sweat while still keeping skin soft and supple. Follow with a non-comedogenic moisturizer, like La Roche-Posay’s Effaclar Mat, which can help mattify any excess oil.
Trust us, this quick and simple act of self-care is a habit that will reap noticeable rewards.

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The Best of Both Worlds

For those who aren’t down to ditch the makeup altogether, try opting for lighter alternatives created with non-comedogenic ingredients and skin health in mind.

  • Tinted mineral sunscreens can offer sheer coverage while protecting the skin. Try Tarte’s BB Tinted Treatment with SPF 30; it gives a matte finish that goes on smoothly. For a bit more coverage, pick up Laura Mercier’s Oil-Free Tinted Moisturizer; its SPF 20 will keep you protected, but its non-comedogenic ingredients won’t clog pores.
  • Brows are the key to looking “done” without much effort. Go for a tinted gel to keep it from sweating off. We like the Tinted Brow Gel from the brow pros at Anastasia Beverly Hills or Boy Brow from cult-favorite beauty brand Glossier.
  • Finally, follow up with a bit of waterproof mascara to keep you looking wide-eyed during those early-morning workouts. Tarte’s Lifted Sweatproof Mascara is created in a natural dark brown color that’s sure to stick.

If you’re looking for a one-stop shop, beauty box giant Birchbox has created a fitness-inspired beauty line, Arrow, and it might be exactly what your skin has been looking for. Formulated specifically for women leading an active lifestyle, this breathable skincare and beauty line promises to minimize irritation. We’re especially excited about the In the Blink of an Eye trio, which comes with waterproof mascara, eyeliner, and brow gel. Paired with their Soothing Facial Mist to cool down post-workout, Birchbox is proving that makeup at the gym is easier than ever.

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Happy Home Lifestyle

Refresh Your Routine With These Small Changes To Your Space

Routines are an organized girl’s best friend. We creatures of habit focus on a scheduled set of tasks that gets us up out of bed and ready to conquer the day. And our daily wind-down rituals help us close out yet another evening and prepare for the morning to come.
If this doesn’t sound quite like you or you’re feeling a little overwhelmed, don’t start by overhauling your entire daily schedule. Instead, try some small changes. These are the little tweaks we suggest you make to your space to help you take charge of your days.

1. Perfect the bedroom.

Everything ends and begins in the bedroom, so why not start our discussion nestled between the sheets? Even early birds can struggle with crawling out of bed from time to time. If you find this happening more often than not, try swapping out your light-canceling curtains for breezy sheers. The natural light peeping in and casting rays across the room will certainly help get you moving.
When it comes to alarms, you can choose to use your phone, a mod clock, or an old-school clock radio. No matter what you pick, try putting it across the room. Not only will this limit blue light and distraction at night, but it will also force you to get your butt in gear and out of bed to silence the morning ringing.

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2. Power down.

Speaking of phones, it’s time to put an end to the incessant checking and re-checking. We understand that these gadgets have become our lifelines, but we also have to know when to shut this habit down.
As you’re getting ready for the day, leave your phone off to the side. Scrolling through the night’s missed notifications will only eat up your precious time. What’s more, why set the tone for the day with a feeling of comparison or catch-up when you can be embodying presence?
To help, we recommend creating a designated power station near the front door. When you’re home, use this space to be your phone’s new landing spot.
Pick a chic tray to serve as convenient pick-up and drop-off location near your door. When it’s not serving as a charging station, it’s the perfect home for fresh flowers and a sweet soy candle.

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3. Style with intention.

Nothing brightens up the mood like a new bouquet of seasonal flowers or a thriving air plant. It might seem superficial, but the things you choose to keep in your home create the vibes you live with. Treat yourself to the little things that will create a cozy sense of hygge year-round.
During your weekly grocery hauls, pick up your favorite blooms to spread throughout your home. There’s nothing like a little greenery to bring vitality to your less-than-lovely days. Light a few candles, string fairy lights around the perimeter of your ceiling, and find your coziest throw.

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4. Create sacred spaces.

To help with at-home movement, create areas for bodyweight workouts and sweet-souled yoga practices. No matter how big or tiny your abode may be, find a corner (or a room!) that offers a zone free of clutter and full of motivating ambience. If need be, place furniture on sliders for stress-free removal. In tighter quarters, you can even opt for two smaller nesting tables versus one larger. This will help you clear the space with greater ease and even offer you a few more options for future feng shui transformations.
Having one area dedicated to these daily habits will help set the mood when the time comes to roll out your mat. Depending on preferences, this may be the perfect addition to your morning or evening routine. Take the extra 15 minutes you might spend on your hair and opt for a revitalizing flow instead. If you’d rather ground down before bed, leave your phone at its new station then melt into a few restorative asanas.
For moments calling for peaceful meditation or quiet reading, find a cozy nook in your home to snuggle into. For the happiest heart, we recommend sipping some steamy herbal tea to top it off.

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5. Change it up.

The best way to feel different is to actually be different. To that end, change up your flow by changing up your space, literally. True, moving your furniture or painting a wall isn’t exactly a small change, but physically rearranging items is a great way to reframe your mindset.
If your couch has lived against the wall for years, try bringing it into the center of the room. If you’re a bit more strapped for space, swap your side tables or move an accent chair to the other side of the room. Thinking even smaller? Switch out your lampshades, layer rugs, or rearrange knick-knacks and coffee table books.
Make a few small (or big) changes to help you look at your space differently; you just might be surprised how it has the same effect on your life.

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