May 2016 Women Today by EDWARDSVILLE PUBLISHING

May 2016 A Special Supplement to

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Safe Sightseeing Safety tips for women traveling alone

Keeping Your Color How to prolong the life of your hair color

Exercise & Expecting How to safely exercise while pregnant

Women Today

Stay safe when exercising while pregnant

3 3 4 4 5 6

How to negotiate (and get) a salary increase Important women’s health screenings Take a cue from successful women Women and osteoporosis Body dysmorphic disorder Be safe, healthy and happy in the workplace while pregnant 7 Improve cosmetic skills with highlighting and contouring

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Managing rosacea symptoms Did you know – endometriosis 6 myths associated with menopause How to avoid caregiver burnout Saving as a single parent Women in STEM Why you should not skip ladies’ night out

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Women Today How to negotiate (and get) a salary increase

Important women’s health screenings

find it easier to discuss salary when they are happy and satisfied at work. Employers may sense your enthusiasm, and you’ll be more likely to focus on the positive rather than the negative aspects fueling your request.

Women should not hesitate to request salaries commensurate with their experience.

alaries in the workplace have long been a hotbutton issue for women. The differences in compensation for males and females continues to draw the attention of politicians and gender equality advocates alike. The United States Department of Labor noted that, in 2015, the median weekly earnings for fulltime male workers increased by 2.2 percent from the year prior. During that same period, female earnings increased by just 0.8 percent. That latest data marks the third consecutive quarter that the increase in males’ earnings doubled that of females. On average, women who work fulltime earn 81.1 cents for every dollar men earn. Women aware of that unfair gap in pay may feel helpless to address it with their bosses out of fear of being seen as unappreciative or selfish. In fact, addressing compensation makes many workers uncomfortable, regardless of their gender. According to a salary survey from PayScale, almost 60 percent of male and female workers do not ask for a raise. Negotiating salary increases requires finesse, timing and being informed. It also requires a certain measure of gumption. Here’s how women can get the pay they deserve. Time it right. Many workers wait until they’ve become unsatisfied with their jobs to try to negotiate a raise, likely thinking that the higher salary will justify the stress or unhappiness they associate with their work. But workers may

Give yourself a confidence boost. Going into negotiations feeling grateful to accept anything is the wrong tactic. Sell your skills to yourself first before you share them with a boss. Make a list of why you deserve a raise and then back up those points with clear examples. Include past successful projects, your developing skill set, software experience, education, training, and anything else that boosts your résumé. Know your worth in advance. According to the book “Women Don’t Ask” by authors Linda Babcock and Sara Lashever, women frequently underestimate their worth, often reporting salary expectations between 3 and 32 percent lower than men for the same jobs. Find advertised positions that are similar to yours to determine the mean salary for your job, and request a salary that’s more in line with the going rate for your position. Don’t share why you want the raise. When discussing a potential raise, keep it about business and avoid personal reasons. You’re more likely to get the raise if you keep personal reasons (i.e. bills piling up, school expenses, family vacations) out of the mix. Maintain your professionalism during the discussion. Otherwise, you may risk losing your boss’s respect. Bring convincing materials. Have your “proof” in writing or in substantiated documents. You’ll need to be as confident as possible and having the right information on hand can help seal the deal. Double- or triple-check your info before the meeting. Negotiating raises can be nervewracking. But women should not hesitate to ask for compensation commensurate with their experience.

Routine medical screenings for women may help uncover certain diseases before they threaten women’s long-term health.

outine medical screenings are an essential element of a healthy lifestyle. Many health screenings are recommended for both men and women, but women also should include some gender-specific testing in their health routines. “An ounce of prevention is worth a pound of cure.” That popular adage can be applied to personal health, particularly with respect to women’s health screenings. Breast cancer: Both men and women can get breast cancer, but women are at a far greater risk than men. According to Breastcancer.org, roughly one in eight women in the United States will develop invasive breast cancer over the course of her lifetime. The Canadian Cancer Society says breast cancer is the second leading cause of death from cancer in Canadian women. The earlier a woman finds breast cancer, the better her chance for survival. Cancers caught early are less likely to spread to the lymph nodes and vital organs than cancers caught at later stages. Recommendations on mammogram screening start time and frequency vary with age and risk factor, so women should discuss and develop an individualized plan with their doctors. Cervical cancer: Doctors advise that women should receive pelvic exams beginning at age 21, or earlier for women who are sexually active. Pap smears are screenings that help detect the presence of cancerous cells on

and around the cervix that may be indicative of cervical cancer. Guidelines continually change regarding the frequency of Pap smear testing, but the general consensus is women age 30 and older may need screening every three years if they have not had any abnormal tests in the past, according to Everyday Health. Women should speak with their gynecologists regarding how frequently they should be tested for cervical cancer. Bone density test: Osteoporosis, a weakening of bones that causes them to become more fragile, may initially be symptomfree. Osteoporosis is often discovered only after a fracture. The National Osteoporosis Foundation says that estrogen decreases during menopause can cause bone loss, which is why women have a higher risk of developing osteoporosis than men. In addition to healthy living habits, bone mineral density tests beginning at age 65 or earlier can help identify problems early on. Certain risk factors may require women to begin receiving bone density tests before age 65. Skin cancer screening: A report from the National Cancer Institute appearing in the Journal of Investigative Dermatology revealed startling melanoma trends among young women. This deadly skin cancer is rising in incidence. Screening for changes in skin markings can help identify melanoma and other non-melanoma cancers early on. Skin should be checked by a dermatologist or a general health professional during regular physicals. Guidelines recommended by the U.S. Preventive Services Task Force, a group of experts in disease prevention, also recommend these screenings for women: blood pressure, cholesterol, colorectal cancer, and diabetes. Proper care and early identification of illness risk factors can keep women on the road to good health.

May 5, 2016

Women Today

Women Today Take a cue from successful women the ways female professionals can overcome professional hurdles and make their mark. Be passionate about what you do. Women who maintain passion about their careers are more likely to overcome any challenges and stand out in the workplace. If your profession is not stoking any passion, explore alternate career opportunities. Recognize your strengths. Today’s professionals are less likely than their predecessors to stick with one company or line of work for their entire working lives. But just because you change jobs or career paths does not mean your past experience is useless. Successful women know what they do best, whether it’s public speaking, writing or making sales pitches. Apply those strengths when looking for a new job or career.

omen had another successful year in 2015. According to the Fortune 500 list, 2015 tied the record set for the highest number of female CEOs in America’s largest companies by revenue. Twenty-four women, including Mary Barra of General Motors, Meg Whitman of Hewlett-Packard and Ginny Rometty of IBM, made the list. Although women make up 45 percent of the labor force and only 5 percent head Fortune 500 companies, women are making greater strides than ever before. For example, in 1998, just one woman led a Fortune 500 company, according to Pew Research Center. Certain traits could help propel successful women to the top. Here’s a look at some of

Know when to ask for help. Even the most accomplished women have limitations. Asking for help when you need it can help you overcome those limitations. To be good at what you do, you first have to learn from others. Sometimes the smartest way to overcome an obstacle is having several hands on deck to provide a boost. Thinking that the work is better left to you alone could be a mistake. Enlist help when you need it and never hesitate to ask for another perspective.

called brain-derived neurotrophic factor, or BDNF. BDNF plays a role in brain cell growth and learning. Without it, brains can’t absorb new information or grow and learn. Exercise also helps relieve stress, which can make resolutions easier to see and make tasks less overwhelming. Go easy on yourself. While many successful people strive for perfection, achieving perfection is unlikely, if not impossible. Successful people often admit to being their own worst critics, but don’t beat yourself up if you endure some trial and error. Mistakes can be a great teacher, so use any you make to your advantage. Don’t be afraid to take risks. Successful women are not afraid to take risks. Many may have decided they don’t fit a specific mold and want to affect change. However, calculated risks are different from reckless decisions, and it is important to recognize the difference. A calculated risk may involve starting your own business after learning the ropes in a specific field and testing the waters. Reckless behavior would be opening that business with no relevant experience.

Make time for exercise. A sluggish body can make for a sluggish mind. Successful people need to be sharp, and exercise can help them maintain their mental focus. According to John J. Ratey, Ph.D., a clinical associate professor of psychiatry at Harvard Medical School, muscles send hormones rushing to the brain where they mix with a substance

Women and osteoporosis

Regular exercise can help women protect their bones and reduce their risk for osteoporosis.

steoporosis is disease of the bones that occurs when a person loses too much bone, produces too little bone or both and can affect both men and women. But while millions of men suffer from osteoporosis, the vast majority of people with this potentially painful condition are women. According to the National Osteoporosis Foundation, roughly 80 percent of the 10 million Americans with osteoporosis are women. Osteoporosis Canada, which notes that between 70 and 80 percent of osteoporotic fractures in Canada occur in women, reports that the loss of estrogen production during menopause production puts women at greater risk for osteoporosis than men, as estrogen plays a vital role in female bone health.

Women Today

May 5, 2016

But age is not the only factor that influences a woman’s risk for developing osteoporosis. Caucasian women are most at risk for osteoporosis, and the NOF estimates that 20 percent of Caucasian women age 50 and older have the condition, and more than half of Caucasian women age 50 and over have low bone mass. That means that the bones of more than 50 percent of Caucasian women over age 50 are weakening, potentially paving the way for osteoporosis in the future. Asian American women are also at considerable risk of developing osteoporosis, which affects about the 20 percent of such women age 50 and older. Low bone density is a concern for Asian American women, more than half of whom have the condition. The outlook for African American women is not as bleak, as just 5 percent of such women age 50 and older have osteoporosis. And while 35 percent of African American women have low bone mass, recent research indicates that few African American women, even those who have risk factors for the disease, are screened for osteoporosis. Insisting on osteoporosis screening can help African American women determine their true risk for the disease. While gender and aging are beyond women’s control, these are not the only risk factors that increase the chances women may develop low bone density or experience fractures and falls down the road. Osteoporosis Canada notes additional risk factors

include:

• if either parent has had a hip fracture • having had a prior fracture with minimal trauma • long-term (more than three months) use of glucocorticoid therapy, such as prednisone • rheumatoid arthritis • current smoker • history of falls in the previous 12 months • vertebral fracture apparent on x-ray • high alcohol intake (three or more drinks per day) • weight loss greater than 10 percent since age 25

Despite the abundance of risk factors, the two most prominent of which are beyond women’s control, women are not helpless against osteoporosis. Among the many things women can do to protect their bones is exercise regularly and eat a well-balanced diet that includes enough calcium and vitamin D as well as plenty of fruits and vegetables. In addition, avoiding or quitting smoking and limiting alcohol consumption to no more than two to three drinks per day can protect bones and make them less vulnerable to breaks and the onset of osteoporosis. Women can learn more about osteoporosis at www. nof.org and www.osteoporosis.ca.

Women Today Stay safe when exercising while pregnant

xercise plays a vital role in long-term health. When combined with a healthy diet, exercise can help men, women and children lower their risk for injury and potentially debilitating diseases like diabetes and heart disease. Exercise can even pay dividends for women who are pregnant. Though women should always consult their physicians when designing exercise regimens while pregnant, the benefits to breaking a sweat while expecting can be significant. According to the Mayo Clinic, exercising while pregnant can help women alleviate some of the aches and pains associated with pregnancy. Many pregnant women feel pain in their backs and ankles, but exercise can ease or even prevent such pains, improving women’s mood and helping them sleep better. Exercising while pregnant also helps women keep weight off, making it easier for them to return to their normal weight after giving birth. There are numerous benefits of exercising while pregnant, but it’s still important that women not overdo it, as it can put both them and their unborn children at risk. Make a daily effort. The American Congress of Obstetricians and Gynecologists advises that pregnant women should strive for an eventual goal of moderate-intensity exercise for at least 20 to 30 minutes per day on most or all days of the week. This exercise schedule should be adjusted as necessary should any complications arise, and women should make those adjustments after discussing the complications with their physicians. The ACOG notes that pregnant women who were sedentary prior to getting pregnant should follow a more gradual progression of exercise, slowly building up their exercise tolerance just like they would if they were not pregnant but wanted to become more physically active. Choose safe activities. While it’s important for pregnant women to remain physically active, certain

exercises are safer than others. Safe exercises for women with uncomplicated pregnancies who regularly consult with their obstetricians include walking, swimming, stationary cycling, yoga, modified pilates, and even strength training for women who engaged in such training prior to becoming pregnant. Contact sports, including basketball, and activities that carry a high risk of falling, such as downhill skiing, gymnastics and off-road cycling, should be avoided. The ACOG also recommends that pregnant women avoid hot yoga or hot pilates. Employ the buddy system. The buddy system can ensure someone is there to help should pregnant women experience any adverse side effects while exercising. Pregnant women should always use spotters when strength training, and should never go for walks or jogs without a partner. Women can go

one step further by keeping their mobile phones with them at all times and including their obstetricians’ contact information on their phones and among their favorites so anyone who needs to contact them can do so quickly. Know the warning signs that something might be amiss. It’s important that pregnant women learn to recognize the warning signs to discontinue exercise while pregnant. Women should discontinue exercise immediately and consult their physicians if they experience any of the following symptoms: • vaginal bleeding • amniotic fluid leakage • labored breathing before exertion • dizziness • headache • chest pain • muscle weakness affecting balance • calf pain or swelling • regular painful contractions More information about exercising while pregnant can be found at www.acog.org.

Body dysmorphic disorder a reality for many women

eople from all walks of life may have something about their appearances that upsets them. While many people learn to embrace their bodies, some develop body image problems that can lead to depression and anxiety. Body dysmorphic disorder, or BDD, is a psychological condition that causes delusions about one’s outward appearance. While people with BDD may have delusions about any part of their bodies, many people with BDD have problems with parts of their face, their ears or the shape of their head. Preoccupation with these features can be so intense that it’s difficult for sufferers to see beyond their delusions. According to the Anxiety and Depression Association of America, BDD may be triggered by a slight physical imperfection. But to those with the condition, the flaw is perceived to be prominent — causing severe emotional distress and difficulties in daily functioning. BDD is not exclusive to women, as it affects nearly as many men as women. Research conducted by Butler Hospital in Providence, RI, found that, among 188 subjects, BDD diagnosis was relatively equal among women and men (49 and 51 percent, respectively). Women with BDD were found to be

more preoccupied with skin, weight and their hip size, while the men studied were concerned about thinning hair, body build and genital appearance. BDD usually develops in adolescence, says the BDD Foundation. This is a time when people become more sensitive about their appearances. Recognizing the symptoms of BDD can help a person get help more quickly, which can potentially head off harmful behavior, including suicide attempts. The following are some of the more common symptoms of BDD, according to ADAA: • camouflaging (with body position, clothing, makeup, hair, hats, etc.) • comparing body parts to others’ appearance • seeking surgery • checking in a mirror • avoiding mirrors • skin picking • grooming excessively • exercising excessively • changing clothes excessively Those with BDD also may experience symptoms similar to those experienced by people with obsessive-compulsive disorder or social anxiety disorder. In many instances, people with BDD may suffer from a combination of mental health

disorders. There are some effective treatments for BDD. Such treatments include cognitive-behavioral therapy, or CBT, which teaches patients to recognize and change negative thinking patterns. Antidepressant medications may be prescribed as well. People who suspect they or a loved one is suffering from BDD should first visit their general practitioners. Social workers, psychologists and psychiatrists may also help people with BDD.

May 5, 2016

Women Today

Women Today Be safe, healthy and happy in the workplace while pregnant

ongratulations, you are pregnant. The next several months are certain to include many changes as you prepare for the arrival of your child. Whether you have been pregnant before or are about to become a mom for the first time, each experience is unique. And while dealing with the unexpected is part of being pregnant, pregnant women should expect their employers to treat them fairly as they continue to work. The first thing pregnant working women should know is that they have the right to work while pregnant. In the United States, it has been illegal to discriminate against pregnant women in the workplace since 1978, when the Pregnancy Discrimination Act was passed. Canadian women also have similar rights under the Canadian Human Rights Act. But in spite of those laws, some employers may be less receptive to their female employees’ pregnancies, with some insisting they harbor good intentions, such as the woman’s safety. Businesses cannot fire employees for being pregnant, and many courts have ruled that decisions about the safety of the woman and fetus are up to the employee and her doctor, not her boss.

On the same token, a company cannot refuse to hire a person simply because she’s pregnant. While pregnancy is a natural occurrence and one female bodies can accommodate, in some instances, work requirements may threaten the safety or the health of the fetus. Therefore, employers are under a duty to accommodate female workers who may need to modify their duties due to their pregnancies. This can be a collaborative discussion, with both the employer and employee coming to a solution that works best for them. It is the employer’s responsibility to accommodate pregnant employees by removing barriers that may limit those employees’ ability to do their jobs. Each instance should be looked at individually. Under the Family and Medical Leave Act, women in the United States are entitled to 12 weeks maternity leave. Women can choose to use a portion of that maternity leave even before their children are born if physical limitations are making it challenging for them to continue working. Women should put their health and the safety of their unborn children ahead of their responsibilities at work. In addition, women

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be avoided at particular times in the pregnancy. Every effort should be made to avoid toxic substances, and pregnant women should not lift heavy items or engage in any potentially risky physical activity. For more information about workplace rights, visit the Equal Employment Opportunity Commission at www.eeoc.gov or the Canadian Human Rights Commission at www.chrc-ccdp.ca.

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Women Today Improve cosmetic skills with highlighting and contouring

any women feel that a few wellplaced cosmetic touches can improve their appearances and highlight their best features. There are scores of cosmetics on the market, with entire store aisles devoted to foundations, blushes, shadows, and other cosmetic products. Discovering which brands and products work best for your particular skin type may take some trial and error before producing winning results. But makeup lessons do not end with product selection. Learning the keys to proper application can help women make the most of their cosmetics. Highlighting and contouring, often referred to as “HAC,” has been perfected and used

by professional makeup artists for some time. HAC has transformed the faces of many celebrities and is often the technique of choice to add dramatic effect to a woman’s look. The technique employs the use of lighter and darker shades of makeup to add dimension to the face with the intention of drawing attention to particular areas while downplaying others. With highlighting and contouring, women can even create the illusion of more prominent cheekbones or a smaller nose without having to undergo plastic surgery. Contouring involves adding shadows in certain places to define areas and enhance shapes. Areas that you desire to retreat from the eye for a more sculpted look should be

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contoured. Contouring can be done by using a concealer crayon that is a few shades darker than your natural skin color, a bronzer or a deep shade of blusher. Women also can purchase contouring kits to make the job that much easier. Highlighting adds light to the face in key areas to make them more prominent. Highlighters may be sold as stand-alone products, or you can use a light concealer to achieve similar results. Depending on the shape of your face or your goal, contouring and highlighting shades will be placed in select areas. In many instances, darker hues are placed around the hairline, as well as in the crease of the cheeks that forms when you suck in your cheeks. Contouring also is added from the inside corners of the eyebrows down the sides of the nose. Bronzer applied under the chin and down the neck can make your neck appear elongated and thinner. Highlights typically are applied in the center of the forehead and down the front of the nose. Lighter hues can

be used above the eyebrows and underneath the outer corners of the brows to define their shape. Apply a highlighter underneath the eyes stretching over the tops of the cheeks. Some women like to highlight the bow of the lips and the front of the chin. Contouring and highlighting should take place after you have used concealer and your base foundation. This allows you to blend the

shades together so there aren’t any distinct lines in color. Use a blush color at the back of the apples of the cheeks to finish the look. Then feel free to play up your eyes and lips with desired shades.

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Women Today

Women Today Managing

rosacea symptoms

chronic skin condition, rosacea affects millions of people each year and often begins with a tendency to blush or turn flushed more easily than other people. However, rosacea can become more pronounced on the face, producing swelling and bumpy or thickening skin. Rosacea can spread to other areas of the body as well. Because rosacea is often noticeable, many people with the condition are interested in learning how to reduce their symptoms. The first step when considering skincare treatment is to visit a doctor to determine if the symptoms you are exhibiting are indicative of rosacea. If a general practitioner is unsure, he or she may refer you to a dermatologist. Dermatologists specialize in skin conditions and usually can identify rosacea with just a visual inspection. Ignoring symptoms of rosacea could put you at risk of exacerbating the redness even further. The exact cause of rosacea is unknown, but some believe it is linked to the swelling of blood vessels beneath the skin. The Mayo Clinic says rosacea symptoms may flare up for weeks at a time before diminishing.

Many people who develop rosacea fall into these categories: • between 30 and 50 years old • fair skin with light hair and blue eyes • Celtic or Scandinavian ancestry, and • most likely have someone in their family with severe acne or rosacea. Although there’s no definitive cure for rosacea, treatments can help control redness and reduce other signs of the condition. A combination of medication, avoidance of triggers and some natural remedies may be able to help. Antibiotic treatments: Antibiotics used to treat rosacea have anti-inflammatory properties. They can be effective in the short term and are usually applied as creams, but they may come in pill form as well. Acne medications: The Mayo Clinic says some doctors will prescribe isotretinoin, a powerful acne medication, if antibiotics do not work. This may be used on acne-like lesions that accompany rosacea. Lasers and light treatments: Doctors may use lasers and other light treatments to reduce redness and inflammation and to remove thickening skin.

Rosacea is a reddening of the skin that primarily affects people with fair complexions.

Electrosurgery (electrocautery): This procedure sends electric currents into the skin to help treat it by reducing the appearance of blood vessels or removing tissue buildup that typically forms around the nose. Avoiding triggers: Some people have found that eating spicy food; excessive drinking; stress; or extreme temperatures can cause rosacea to flare up. Learning about your triggers and avoiding these things can make rosacea less troublesome, possibly extending the time between flare-ups. Exploring home remedies: Foods and beverages known to reduce inflammation can help reduce the redness associated with rosacea. These include but are not limited to chamomile, green tea and oatmeal. Lavender oil and honey also have

Did you know?

ccording to the Eunice Kennedy Shriver National Institute of Child Health and Human Development, endometriosis occurs when the tissue that normally lines the uterus grows outside the uterus. Affecting roughly five million women in the United States alone, endometriosis may appear in patches, most of which are found in the pelvic cavity. These patches may be found on or under the ovaries, on the fallopian tubes, behind the uterus, on the tissues that hold the uterus in place or on the bowels or bladder. Recent research into the relationship between the pain resulting from endometriosis and the location of endometriosis patches found that the location of the patches

Women Today

May 5, 2016

antimicrobial and antiseptic properties that may make them good for treating rosacea. A study presented to the American Academy of Dermatology found that licorice also helps reduce redness and can help promote healthy skin cells. Consult with a dermatologist before trying natural remedies to ensure they do not compete with or interact with any medications. People with rosacea should use gentle skincare products and avoid scrubbing or touching their faces too much. Avoid products that contain alcohol, which can cause further irritation. Everyone should also wear a broad-spectrum sunscreen daily to protect their skin from damaging UV rays. Rosacea is a common condition, but it is one that can be managed through a comprehensive approach.

is not related to the severity of the pain or even the location of the pain. That pain can be considerable, and women with endometriosis may experience various kinds of pain, including very painful menstrual cramps and chronic pain in their lower backs and pelvic regions. Some women with endometriosis experience pain during or after sex, and others have intestinal pain or pain when urinating or having a bowel movement. An inability to get pregnant and digestive problems, including diarrhea, constipation, bloating or nausea, especially during menstrual periods, may also occur. More information about endometriosis is available at www.womenshealth.gov.

Women Today

6 myths associated with menopause

t some point in a woman’s life she will enter into a period called menopause. Unlike what the name might suggest, menstruation does not “pause” upon entering menopause. Rather, it ceases to occur from this point on, ending the fertile, reproductive time for females. The North American Menopause Society says menopause typically begins around age 51. It also may be induced through medical intervention at an earlier age. Women are encouraged to discuss menopause with their healthcare providers so they can better understand their bodies. That’s especially important since certain myths about menopause still prevail. Myth #1: Menopause is a disease. Menopause is an inevitable part of aging and a process that occurs naturally and spontaneously. Menopause affects each woman differently. While some women struggle with any number of symptoms, others may feel as if their lives have not changed much at all since entering menopause. Myth #2: Menopause happens suddenly. Women do not wake up one day and discover they have entered menopause. Doctors at the Menopause Center at Texas Children’s Hospital’s Pavilion for Women say that menopause is characterized by a subtle fluctuation of hormones that will gradually lead to menopause. Unless menopause results from a hysterectomy procedure or another medical intervention, it should happen slowly over the course of a few years. The period leading up to a last menstrual period is called perimenopause. Myth #3: Perimenopause eliminates pregnancy risk. A woman is not totally protected from an unplanned pregnancy until a year has passed since her most recent menstrual cycle. Even if periods are infrequent or unreliable, the NAMS advises that women choose another effective method of birth control if they

do not want another pregnancy. Myth #4: Menopause means gaining weight. Many women gain weight after menopause, and hormonal changes can affect the body’s metabolism. However, weight gain can be controlled. A 2003 study from researchers at the Department of Epidemiology, Graduate School of Public Health, University of Pittsburgh studied 535 premenopausal women who were followed throughout menopause. The study discovered that, after five years, women were able to remain at or below their baseline weight by following a strict diet and exercising regularly. Women generally need cut their calorie intake by 200 calories after reaching menopause to keep weight down. Myth #5: All hormone replacement therapies are the same. NAMS says it is now believed that women who have had a hysterectomy can take estrogen alone, but those who still have a uterus need progestogen added to protect against endometrial cancer. Doctors can work with women to customize hormone replacement therapies to reduce risks. Myth #6: Hot ﬂashes are unavoidable. Hormonal shifts trigger hot flashes in many menopausal women. However, hot flashes may vary in frequency and intensity depending on the individual. In addition, Dr. Sheryl Ross, OB/GYN at Providence Saint John’s Health Center in Santa Monica, California, says the first two or three years of menopause tend to be the worst for hot flashes. After those initial two or three years, hot flashes may lessen in intensity or become less frequent. Menopause can be a confusing time for women, as it involves changes to the body women have not yet experienced. Women can combat that confusion by discussing their symptoms or concerns with their physicians.

TIPS for solo female travelers T

raveling abroad is a great way to experience other cultures and meet new people. Many people imagine traveling with friends, family or their significant others, but international travel can be enjoyed by men and women traveling alone as well. Risk is inherent for anyone traveling abroad, but women must be especially diligent when visiting foreign countries. According to the U.S. Department of State, female travelers are more likely than men to be affected by the religious and cultural beliefs of the foreign countries they visit. Women who plan to travel overseas alone should heed the following tips to ensure their trips are safe and memorable for all the right reasons. Know where your local embassy is. When traveling abroad, keep the address of the nearest embassy on your person at all times. American women can visit www.usembassy.gov to learn where the embassy in a given country is located, while Canadians can find similar information about Canadian embassies and consulates by visiting travel.gc.ca. Do your homework. Before booking a trip, research the country you hope to visit to determine if it’s safe for women to visit alone. Some countries may require women to have a male escort before they can leave the country. Researching a country can also give you an idea about its crime and security conditions, local laws pertaining to women (if any such laws exist) and other information that can help you decide if a given country is one you can safely visit while traveling

alone. Bring appropriate clothing. Many countries have laws that govern how women can dress. One of the joys of traveling is experiencing other cultures, but it’s also important to respect those cultures no matter how much you may disagree with their laws and customs. Wearing appropriate clothing can reduce your risk of having a run-in with local law enforcement and lets residents of the country you plan to visit know that you respect their right to govern themselves. Maintain awareness of your surroundings. While relaxing inhibitions is one of the joys of traveling, women traveling alone should always be aware of their surroundings. Avoid abandoned areas during the day and night and steer clear of dimly lit, isolated areas when the sun goes down. Do not drink alcohol to excess, as doing so can lower your inhibitions and make you vulnerable to potential attackers. Establish appropriate boundaries. Oversharing information about yourself and your itinerary with strangers can increase your vulnerability. Keep private information to yourself and ask for contact information rather than sharing your itinerary if someone wants to meet up again. If someone is making you uncomfortable, don’t be afraid to be unfriendly to repel any unwanted attentions. Traveling alone can make for a memorable vacation, but women traveling alone need to be especially careful so they do not put themselves in harm’s way or offend any local laws or customs.

May 5, 2016

Women Today

Prolong the life of your hair color

en and women have been coloring their hair for centuries, experimenting with different materials and chemical combinations to achieve their desired looks. In the mid1800s, chemists began to work with non-natural dyes for the textile industry. At least one of the chemicals used in a dye derived from coal tar formed a color when exposed to air. This molecule, called para-phenylenediamine, or PPD, eventually would go on to form the foundation for many permanent hair dyes. in prolonging the life of their color to help stretch out their budgets. Explore the different ways to extend the life of hair color and enjoy healthier-looking locks.

Both men and women color their hair, but women tend to be more avid colorists. Many women stick to a strict schedule of color maintenance, returning to the salon every four to six weeks for touch-ups. At an average cost of between $50 and $80 for a single-process permanent color, according to polling by Angie’s List members (foil treatments and balayage highlights can cost more), the price of keeping color looking fresh and vibrant can add up. It’s understandable that women would be interested

Understand the difference between products. Hair color can come in different formulations. Semiand demi-permanent colors deposit color without lightening and will wash out gradually after a certain number of shampoos. Permanent hair colors use a combination of components to open up the hair cuticle so that natural hair color can be lightened and color deposited as well. Someone unsure of a color may want to try a semi-permanent formulation and then look to the permanent equivalent when satisfied so that the color will last longer. Wash with cooler water. Keep color longer by turning down the thermostat in the shower. Hot water can cause the hair shaft to expand and lead to more dissolution of hair color molecules. Washing and rinsing with cool water can lock in the color longer. Skip the sulfates. Sulfates are detergents used in shampoos that produce those lush suds many people equate with cleanliness. Sulfates can strip dyes from

the hair and lead to premature fading. Use a color-extending product. Color-extending products come in two varieties: those that deposit small amounts of color to help keep the overall shade fresh, and others that don’t add color but help seal the cuticle so that existing color will not fade away. The Good Housekeeping Research Institute tested nine brands, including 24 products, and found most of the products, such as color shampoos, helped dyes last longer than regular shampoos. Protect against the sun. Your skin is not the only part of the body that needs to be shielded from the sun. Ultraviolet light can cause premature fading of hair color. Look for a product that defends against UV damage, and wear hats when out in strong sun. Head back to the salon. Some salons offer free or inexpensive glossing treatments. This 10-minute service can extend the life of your hair color. By following some easy hair care tips, anyone can keep their color lasting longer. Clients should speak with their stylists if they need more direction and advice about hair color.

How to avoid caregiver burnout

Stress can wear out caregivers if they do not lighten their loads.

Women Today

aring for an aging or sick relative is not always so easy. In addition to the physical demands of caring for such loved ones, tending to sick people can take a mental toll, potentially contributing to a condition referred to as caregiver stress. Women are more likely than men to serve as caregivers to elderly or disabled adults. That increases their risk for caregiver stress, says the Office on Women’s Health, a division of the U.S. Department of Health and Human Services. The Mayo Clinic notes that caring for a loved one can strain even the most resilient person. It can be quite difficult to be a person’s sole caregiver and witness a loved one’s health deteriorate due to a debilitating illness. As the population ages, nearly 80 percent of the long-term care that takes place in the United States is overseen by people who are not healthcare professionals, including daughters, granddaughters sisters,

May 5, 2016

and aunts. Caregiver stress can manifest itself in many different ways, including physical and emotional problems. The following are some ways to handle the stress of caring for a sick and/or elderly relative. Investigate available resources. Explore all of the opportunities in your area that may relieve some of the burden of caring for your loved one. These may include in-home visiting care services, meal delivery, adult activity programs, and more. Ask for help. Find out if responsibilities can be split among other family members, giving each person a chance to rest and recuperate. Get physical. Physical activity in any form can help reduce stress and improve feelings of well-being, offers the Alzheimer’s Association. Go for a walk, take an exercise class or ride a bicycle. Expect to feel more relaxed and less stressed after physical activity.

Speak with a therapist. Discuss your feelings with someone not directly related to your family or circle of friends. Caregivers may have feelings of anger, depression and anxiety, and may even be in denial about how much care this person really needs. Talking about your feelings with a professional can put them into perspective. Focus on things you can control. You may not be able to cure the illness or disability, but there are things in your control. Rather than dwelling on things beyond your control, try to improve the things you can control. Try to have fun. It’s easy to make caregiving the only part of your life. However, you have to leave room for letting off steam. Don’t feel guilty about going out with friends or a spouse. Make time for yourself. Caregiver stress is a very real thing that negatively affects the health and well-being of caregivers. Some simple coping methods can relieve some of that stress.

Women Today

Saving as a single parent

aving money can be hard for any parent, but especially so for parents who are raising their children in single-parent households. Single parents face hurdles that parents in dual-parent households may not encounter, and many of those hurdles involve finances. Worrying about savings can have a negative effect on

single parents. In the 2014 “LoveFamilyMoney” survey commissioned by the financial services provider Allianz, 76 percent of single parents said preparing for both retirement and their child’s college expenses causes them a great deal/some stress. That is in spite of 41 percent of singleparent families reporting that they had excellent or above average knowledge of financial planning. Those figures highlight the struggle even the most financially savvy single parents face when trying to save money, much less the dilemma faced by single parents who are not as knowledgeable about money management. Finding room for savings can be tough for single parents already working with limited budgets, but single parents who want to start saving more may find that some simple strategies can help them grow their savings and build more solid foundations for their futures and their children’s futures. Find ways to scale back. Just because you might have grown accustomed to something does not mean you cannot live without it. Scaling back on luxury expenditures like cable or satellite television and smartphone data plans can save you a substantial amount of money each month. Cut the cord with costly cable or satellite plans in favor of more affordable streaming services. If that’s too great a sacrifice, downsize your television package to something more basic and much less expensive. Rather than purchasing an unlimited data plan from your mobile phone provider, choose a less costly plan that limits your data access. You may discover that adjusting to less data makes you less reliant on your smartphone, which might end up

being a blessing in disguise. Set up automatic contributions. Setting up automatic contributions to a savings account is a great way to guarantee you make monthly deposits. Direct a portion of your paycheck into a savings account rather than direct depositing it entirely into your checking account. You may be surprised at how quickly you adjust to having less money in your checking account. Enroll in an employer-sponsored retirement program. If you are not already contributing to an employer-sponsored retirement account, then enroll in one if your employer has made that option available. Such contributions are typically pre-tax (you will pay tax on the money down the road when you begin to withdraw it), meaning they won’t affect your take-home pay too significantly. In addition, enrolling in such a program can help relieve any stress you may have about financing your retirement. Make your own meals. Single parents juggling a career with their dual roles as mom and dad may be too exhausted to take on dinner duties at the end of each weekday. But making your own meals rather than going out or ordering in can save substantial amounts of money that can then be directed to college or retirement savings accounts. If necessary, use a slow cooker to prepare meals in the morning so everything is ready when you arrive home at night. Or map out meals for the week on weekends and prepare as many as possible on Saturday or Sunday so all you need to do is reheat them when arriving home at night. Single parents struggling to save money may find that the simplest solutions are also the most effective.

Women in STEM

espite the widely held notion that men exceed the number of women in Science, Technology, Engineering and Math fields, data indicates that there isn’t actually much disparity among the sexes. According to the National Science Foundation, women equal men in terms of bachelor’s degrees awarded in most of the fields of STEM, including biosciences, social sciences, mathematics, and physical sciences. The only STEM fields in which men still outnumber women are computer science and engineering. Women are just as capable as men to meet the demands of STEM careers. Raw IQ tests from the British Psychological Society have indicated that women and men frequently score equally well, with some studies suggesting women have the edge. In terms of mathematics prowess, girls score a mere 3 percent lower than their male counterparts on the math portion of the Scholastic Aptitude Test, according to the College Board.

Why you should not skip ladies’ night out

reat friends stand by us through situations thick or thin, and may be the first ones we turn to for some extra support. But friends are good for more than honestly assessing wardrobe choices or picking you up in a rainstorm when your car breaks down on the side of the road. According to the Mayo Clinic, friends can be beneficial to your health. Good friends can increase your sense of purpose and boost your happiness. They’re also available to help you cope with trauma or tragedy and might just give you the push you need to change unhealthy lifestyle habits. Women who have close girlfriends may find that ladies’ night out is the ideal way to reconnect and find the time to let loose and have fun. When done responsibly, a ladies’ night out can make for the perfect evening. And while you might be pressed for time and tempted to skip a night out on the town with your girlfriends, the following are just a few reasons why you should keep those plans. Cut down on stress. Laughing and talking with friends can dramatically cut down on stress. A landmark UCLA study conducted in 2002 concluded that girlfriends are stressbusters for women and have an impact on their overall mood. Oxytocin, a mood-elevating hormone, is released

when women are around their friends, increasing feelings of euphoria. Considering stress can take its toll on physical and mental health, enjoying an evening out with friends can be a fun and simple way to combat stress. Let it all hang out. Ladies’ night out allows women to put their cards on the table — whether they’re discussing mundane fashion trends or looking for some heartfelt advice. Chances are your friends will not judge you, and you won’t have to bite your tongue like you might have to when sharing your concerns with other people. Connect with other adults. Parents of young children may appreciate ladies’ night out for the chance to get out of the house. You also may enjoy conversations that do not focus on school or kids. Ladies’ night out is also a great opportunity to enjoy a meal, drink and/or movie without being interrupted by little ones. Ladies’ night out can help you keep in touch with yourself. According to Irene S. Levine, Ph.D., creator of The Friendship Blog and author of “Best Friends Forever: Surviving a Break-Up With Your Best Friend,” other women shape you as a person. Female friends provide virtual

mirrors that allow you to see who you are and who you want to become. Maintaining that connection to yourself can be just as important as staying connected with your friends. Enjoy a chance to catch up in person. Many people now do the bulk of their communicating via texting or email. Ladies’ night out presents an opportunity to converse faceto-face. That means not having to exert energy trying to infer tone or meaning behind emails or wondering if those emoticons are masking something unsaid. Have some fun. One of the key benefits of going out with girlfriends is that you’ll have your partners in crime ready to join you for a night of unbridled fun. Karaoke, dancing or crowd-watching is even better when you have friends backing you up.

May 5, 2016

Women Today

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