May 2015 - Women Today by EDWARDSVILLE PUBLISHING

May 2015 A Special Supplement to

Strength Training Tips for women

Easy ways to start looking younger now

Tips for Mothers

returning from maternity leave

May 6, 2015 • theintelligencer

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Strength training tips for women

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3 Fitness tips for busy moms 3 Preventing osteoporosis 4 Having "The Talk": What Parents Need to Tell Their Kids About Money 5 Why is thermography such a great best health screening tool? 6 Causes of female baldness

Easy ways to start looking younger now 7 10 10 11

Menopause diet: What to eat and what to avoid 5 health screenings women shouldn’t avoid Did you know? Heart disease a conccern for women too

Tips for mothers returning from maternity leave 12 13 14 14 15

How to recognize symptoms of fibromyalgia Solo women travelers: Stay safe and have fun Money management tips for young women Did you know? Job hunting tips for young women

Theintelligencer • May 6, 2015

Fitness tips for

busy moms

orking mothers have a lot on their plates. In addition to the responsibilities that come with raising a family, working moms also must focus on their careers. Many mothers find that managing such hectic balancing acts leaves little time for physical fitness. But there are ways for working moms to stay physically fit even as they juggle their commitments to

career and family. Work out in the early morning. Working out in the early morning, when the kids are still asleep and the office has yet to open, is a great way for busy working mothers to get their daily exercise. Designate a room in your home where you can spend time each morning doing some light strength training before hitting the treadmill or elliptical machine. The

United States Department of Health and Human Services recommends that adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, and women who get up just 45 minutes earlier each morning can meet those requirements and then some. An added benefit to working out in the early morning is that many people who follow such regimens insist they have more energy throughout the rest of the day.

they have gone to bed.

Exercise with the kids. Working mothers looking to find time for exercise can turn part of family time into a time to exercise with their children. Play in the yard with youngsters while dinner is cooking or go for nightly post-meal walks. Exercising with kids is a great way for mothers to get their daily exercise while also instilling a love of physical activity in their children.

Exercise during lunch breaks. If possible, squeeze in your daily exercise during lunch breaks. Take advantage of onsite exercise facilities if your company offers them. If not, take your lunch outside and then go for a walk around the campus or a nearby park rather than eating at your desk.

Have a backup plan on hand. Working out at a gym can be motivational, as many mothers want to make sure their monthly membership fees aren’t going to waste. But there will inevitably be days when working mothers can’t get to the gym. Prepare for such days by purchasing home workout DVDs you can play while the kids are doing their homework or after

Look for gyms with childcare. Many gyms now offer on-site childcare to parents of young children who can’t stay home alone while their folks are at the gym. Gyms that offer on-site childcare may prove more reliable and even less expensive than hiring a sitter, and some gyms even offer fitness programs to youngsters, helping to ensure kids get the daily exercise they need as well.

Finding time to exercise is a common dilemma for working mothers. But there are some creative ways for moms to stay fit without affecting their commitments to work and family.

Preventing osteoporosis

Certain dairy products, including milk, are great sources of calcium, which women need to reduce their risk of osteoporosis.

steoporosis is a disease of the bones that occurs when a person loses too much bone, produces too little bone or both. When a person has osteoporosis, his or her bones become brittle and can easily break. While osteoporosis can affect anyone, women over the age of 50 are especially susceptible. In fact, the National Osteoporosis Foundation notes that a woman’s risk of breaking a hip due to osteoporosis is equal to her risk of breast, ovarian and uterine cancers combined. In spite of the potentially harmful effects of osteoporosis, studies indicate that only 12 percent of people with osteoporosis have had a bone mineral density, or BMD, screening, which is the most reliable diagnostic test for osteoporosis. A big part of that is likely because osteoporosis does not always produce any recognizable symptoms, meaning many people may have the disease without even knowing it. Many women are first diagnosed with osteoporosis or bone loss after suffering a fracture, but there are steps women can take to lower their risk of developing osteoporosis.

Get enough calcium and vitamin D. Calcium helps women develop strong, healthy bones, while vitamin D protects the bones and is necessary for absorbing calcium. The human body cannot produce new calcium, so it’s essential that women get the recommended amount of calcium from their diets. Women 51 and older are advised to get 1,200 milligrams of calcium daily, and foods like low- and non-fat milk, yogurt and cheese are great sources of calcium. Women can get vitamin D from sunlight; certain foods, including fatty fish such as salmon and tuna; and vitamin D supplements. Eat bone-healthy foods. The National Osteoporosis Foundation notes that recent research has found that blueberries, olive oil, soy beans, and foods rich in omega-3 fatty acids may promote bone health. Women also should know that even though certain foods may contain calcium, that does not necessarily make them ideal for bone health. Beans, for example, contain calcium, but they also are high in phylates, which can interfere with the body’s ability to absorb calcium. Soaking beans in water for several hours before cooking them can reduce their levels of phylates.

Watch what you drink, too. It’s not just foods that can contribute to osteoporosis. The beverages women drink also can affect their risk. Caffeine can decrease calcium absorption and contribute to bone loss, so drink beverages like coffee and caffeinated tea and soft drinks in moderation. Heavy alcohol consumption also can cause numerous negative side effects, not the least of which is bone loss, so women should only drink alcohol in moderation. Update your fitness regimen. Women can strengthen their bones by including some high-impact weight-bearing exercises, which include dancing, hiking, jogging and jumping rope, in their fitness regimens. In addition, add some muscle-strengthening exercises, such as light weightlifting, to your routine. Yoga and Pilates also can make valuable additions to an exercise regimen, helping to improve balance and reduce the risk of falls, but women should discuss such exercises with their physicians before diving in, as some of the positions in yoga and Pilates may not be safe for older women at heightened risk of osteoporosis. More information about osteoporosis can be found at www.nof.org.

May 6, 2015 • theintelligencer

Having “The Talk” What Parents Need to Tell Their Kids About Money By Jason Tschudy, Commerce Bank, Edwardsville Money, family finances and inheritances – these are topics many parents prefer not to discuss with their children. There are ways of approaching the subject without sharing your financial records and providing a detailed breakdown of how you intend your estate to be dispersed. Here are a few of them: 1. Actions speak louder than words. Children learn by example. You can teach them about wealth management from an early age by simply using your money in ways that demonstrate your values. 2. Provide age-appropriate information. Educating children about money isn’t a one-day seminar, but a lifelong course. It typically begins with a weekly allowance tied to a child’s success in completing simple chores. It continues with regular discussions in which you reinforce the values of work and money management as your children grow. When your children want you to purchase an item for them, allow them to experience the self-satisfaction that comes with saving for it and buying it themselves. Teach them the importance of sharing by encouraging them to donate a portion of their allowance to charity. When discussing family finances, there is one topic – inheritances – that parents should think twice about discussing, at least until you believe your children are old enough and financially responsible enough to think about it in a mature way. But it is information that may enable them to make better decisions about their long-term financial plans.

and your plans for distributing it. And don’t forget to talk about your plans for disposing your personal property. If there is a chance you may outlive your money, children should be made aware of that possibility, too. In any case, don’t feel obligated to provide hard numbers. A rough estimation should suffice. It’s generally not a good idea to share a copy of your actual estate plan with your children, except for a living will with a healthcare power of attorney that outlines your wishes in the event of incapacitation. 4. Be fair. That does not necessarily mean to divide your assets equally. A child or grandchild with special needs may require a larger share, for example. Unexplained favoritism, however, can be hurtful and feelings of rejection can impact sibling relationships long after you are gone. If you do choose to leave one child more than another, make your wishes crystal clear in your will to minimize disputes later. To be truly upfront, consider making gifts to your beneficiaries while you’re still alive. Generally, children can each receive up to $14,000 tax-free annually. And there is no limit on the number of people you can give such gifts each year. The bottom line: You’ve worked hard to accumulate your wealth, and you want it to be used wisely. The best way to ensure that happens is by talking to your children early and giving them the tools to make good choices.

3. Under-promise, over-deliver. It’s better to leave a child MORE than they expect rather than less. So be conservative in explaining the size of your estate

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Why is thermography such a great best health screening tool? by Linda Weber Spradling, CHt, CCT Digital infrared thermal imaging (DITI), also known as thermography, is a totally non-invasive procedure for detecting and monitoring certain diseases by showing the thermal abnormalities present in the body. Mammograms,(X-ray), C.T., ultrasound and M.R.I. are all tests of anatomy that measure the structures of the body. Thermography is unique in its ability to show physiological changes and metabolic processes. It is a look at “function” and is the only method available for “visualizing” pain. Anyone can benefit from the information available through this procedure. Thermography is a test of cellular physiology (function) and offers a unique opportunity to “see” inflammation, vascular activity and lymphatic activity in the body. Monitoring the inflammation in your body gives you the opportunity to be aware of developing conditions, usually well before any symptoms show up and often before the problem develops enough to be detected through traditional testing. The earlier a problem is detected, the easier it is to correct. Most doctors now agree that all disease begins as inflammation. The inflammatory process often results in the growth of abnormalities. Functional breakdown occurs long before there is a structural defect. A full-body or upper-body scan can be used as a basis from which to assess overall health and to monitor specific areas of the body. It can also be used to monitor the effectiveness of specific treatments. Comparison over time is the best utilization of thermography.

for mammography to pick up suspicious lesions. Women with implants can utilize thermography to monitor the position of the implants and to look for evidence of leakage. It also detects the subtle physiologic changes that accompany breast pathology, whether it is cancer, fibrocystic disease, an infection, hormone imbalance or a vascular disease. Thermography is not a replacement for mammography. These tests have different roles. Thermography shows cell function, while mammography shows structure. Mammography, ultrasound or another “structure” test, is necessary to pinpoint the exact location of an existing tumor for biopsy. Research has shown that early detection is the key to successfully treating cancer. Thermography can provide the first signal that a problem is developing. It is designed to be used in conjunction with regular breast care, including monthly self exams and yearly doctor exams. While thermography is an extremely powerful tool for the early detection of health issue, you will likely need to consult a doctor in preventive or holistic health to help you address any information within your report.

Thermography is especially appropriate as a breast health screening tool for women between the ages of 30 and 50 whose denser breast tissue makes it more difficult

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May 6, 2015 • theintelligencer

Causes of female baldness

Several different conditions can contribute to hair loss or thinning hair.

aldness is a condition most often associated with men, but plenty of women suffer from hair loss as well. Oftentimes, women suffer with hair loss in silence, embarrassed that they’re the only one experiencing baldness and failing to take any corrective action. As many as 5 percent of women under 30 and 60 percent of those older than 70 are affected by some measure of hair loss, according to Dr. Gail Mercurio, MD, associate professor of dermatology at the University of Rochester in Rochester, N.Y. There are many common forms of hair loss in women, and a wide number of treatment and preventative options are. Female pattern baldness Female pattern baldness, also known as alopecia or androgenic alopecia in women, occurs when hair falls out and normal new hair does not grow in its place. While the cause of female pattern baldness is not known, family history and aging may be involved. According to Medline, a service of the U.S. National Library of Medicine, changes in the levels of androgens, or male hormones in the female body, can occur as women reach menopause, and that can lead to thinning hair. Women frequently find the hair on their heads becomes thinner while hair elsewhere on the body may become more coarse. Unlike baldness in men, thinning for women occurs mostly on the top and crown of the scalp. It typically begins as a widening of the center hair part. The front of the hairline rarely is affected. Minoxidil is presently the only hair loss medication approved by the U.S. Food and Drug Administration. Hair transplants as well as hormone therapy also may be used to slow the process of hair loss. Physical stress Hair loss may not be a result of hormonal changes or aging. Sometimes a trauma or severe illness can interrupt the natural

cycle of hair growth. Dermatologists have found that extreme stress can contribute to hair loss. Once the person recovers from the trauma and the body regulates itself, usually within three to six months, hair growth will resume as usual. Hyperandrogenism A medical condition called hyperandrogenism also may be behind female hair loss. Excessive production of male hormones may be the result of polycystic ovarian syndrome, or PCOS. According to the Mayo Clinic, women with PCOS may have enlarged ovaries and PCOS can lead to hair loss, acne, irregular menstruation, and infertility. Therapies to help regulate menstruation and ovulation can alleviate symptoms and may, in turn, help reduce hair loss. Pregnancy Hormonal and bodily changes during pregnancy can lead to hair loss. This is an example of physical stress that can cause hair to become thinner. Giving birth can be a traumatic event, and hair loss can occur afterward. Women should rest assured that within a couple of months regular hair growth patterns should return. Vitamin imbalance Taking too much vitamin A may affect hair loss. The American Academy of Dermatology says the daily value for vitamin A is 5,000 international units, or IUs, per day for adults. Taking too many supplements or medications that contain vitamin A may affect hair growth patterns. Getting vitamin levels back to normal should help. Women do not simply need to live with thinning or balding hair. By getting to the root of the problem, it is possible to find a treatment plan that can have successful results.

Strength training tips for women S

trength training might once have been the realm of hulking males aiming to build as much muscle as possible, but active adults now recognize that strength training is beneficial to men and women alike. In fact, strength training can be especially beneficial to women, helping them develop and maintain strong bones and thereby reducing their risk for osteoporosis, a medical condition that afflicts more women than men and is characterized by weak or brittle bones. Though women over 50 are most susceptible to osteoporosis, women of all ages can benefit from strength training. Those who are unfamiliar with such exercise may be hesitant to dive right in for fear of injury or due to the sometimes intimidating nature of strength training sections at fitness centers. But the following tips should help women overcome any such fears as they adapt to fitness regimens that include regular strength training. Work with a trainer initially. Strength training is great for the body, but women who have never before lifted a weight might want to employ the services of a personal trainer until they are comfortable enough to go it alone. Personal trainers can ensure you are performing exercises correctly and not in a way that can cause injury. In addition, trainers can answer any questions you might have and help you establish strength training goals. Begin with light weights. When starting a strength training regimen, use lighter weights, only increasing the weight once you are confident you have the motion of an exercise down pat and need a greater challenge. If you don’t want to

add too much weight, you can increase the number of reps so your workout stays challenging. Expect some soreness, but take stock of any aches and pains. You should expect to feel some moderate soreness after your first few strength training sessions. That soreness likely stems from your body never before engaging its muscles in the way strength training does. But any persistent aches and pains should be taken seriously. It’s important to take note of where the pain is coming from, which can indicate whether or not you are performing exercises correctly. For example, your shoulders should not be inflamed or aching during or after a biceps workout. If they are, your form is probably off and you should consult a trainer to help ensure your form is correct and you are not risking injury. Work the entire body. Adequate strength training targets various muscles in the body, not just the arms. Women should make sure their strength training regimens include exercises for their shoulders, back, chest, arms, and legs. Focus on one or two muscle groups each workout. Spice things up from time to time. Many people eventually grow bored with their strength training regimens. Women can spice up their regimens by adding repetitions and lowering weights every four to six weeks or routinely looking for new muscle-specific exercises to replace exercises that have grown boring. Strength training might be most often associated with men, but women can benefit from lifting weights in the immediate future and for years to come.

Theintelligencer • May 6, 2015

Menopause diet:

What to eat and what to avoid Elevated follicle stimulating hormone, or FSH, and low estrogen levels are consistent with menopause and can cause any number of symptoms. While hormone replacement therapy is one option, women may find that changing their diets is enough to make them feel better and may even help them reduce their risk for certain diseases and better manage some of the negative side effects of menopause.

Certain foods can have a positive or negative impact on menopausal symptoms.

ealthcare professionals note that the foods women eat can affect how they feel during menopause. Some foods may reduce or eliminate troublesome symptoms, while others actually may make conditions worse. Weight gain, hot flashes, lack of energy, and mood swings are some of the more widely known symptoms of menopause, which is the time when a woman’s menstrual cycle permanently ceases due to the natural depletion of ovarian follicles and oocytes.

Osteoporosis: Menopausal women are at a greater risk for osteoporosis, a condition in which bones become weaker and more brittle. Increasing one’s intake of foods rich in calcium and vitamin D can help. Calcium-rich foods include low-fat yogurt, sardines, broccoli, and firm tofu. Weight gain: It’s possible to gain some weight during menopause. Data from the International Menopause Society and the Mayo Clinic point to decreases in metabolism as the source of menopausal weight gain. Women should cut back on fatty foods and trim any visible fats from the foods they cook. Eating foods high in complex sources of fiber can help a person to feel full on less food. Mood swings: Hormone fluctuations may

lead to mood swings and feelings of anxiety or depression. Improve mental well-being by increasing intake of foods rich in B vitamins and omega-3 fatty acids. Consuming whole grains, lentils, flaxseed, and oily fish can help. Risk for other diseases: Women who are menopausal are at an elevated risk for breast cancer and even cardiovascular disease. The North American Menopause Society says such women should cut down on alcohol consumption, which can contribute to increased risk for both of these conditions. Women who have between two and five drinks per day are one and a half times as likely to get breast cancer than women who don’t drink at all. Fatigue: Foods can control how the body sustains energy levels. Sugary foods may provide a fast jolt of energy, but that boost often dwindles shortly thereafter. Look for carbohydrates from fruits and vegetables, as such carbs provide longer-lasting energy. Boosting iron intake also may provide more pep and may even boost metabolism. Smart food choices can help women reduce the severity of some uncomfortable symptoms and side effects of menopause.

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Theintelligencer • May 6, 2015

Easy ways to start looking younger now plenty of ways to create more youthful looks when Father Time starts catching up.

Makeup

Something as easy as trying a new hairstyle or a few makeup techniques can shave years off of your appearance in no time.

any young people, and adolescents in particular, desire to look older. But those desires often shift as men and women reach middle age, at which time looking younger becomes a priority. When wrinkles crop up or laugh lines appear, people are quick to run out and find methods to wipe away the years. Fortunately for adults, there are

When done correctly, various makeup techniques can take years off of a woman’s appearance. Using a foundation color that matches your skin is key. Wearing a shade that is too light can wash you out, and one that is too dark can drag down features. As a person ages, the lips can lose color and definition. Wear a shade of lipstick that makes the lips appear more plump and dewy. A shade of pink similar to your natural lip shade can achieve this. Pink shades in general will add to the youthful tone of younger skin and are relatively flattering on most skin tones.

Cosmetic fillers

Cosmetic fillers can help create a plumper appearance in the cheeks and face,

and such an appearance is frequently associated with youth. These injections have been successful for many women. Women considering cosmetic fillers should exercise caution and do their research. Women should always work with a board-certified dermatologist or cosmetic surgeon who has experience performing the procedures they prefer.

Revamp your hair

Hair that falls just below the shoulders can be flattering on women with various face shapes. Well-placed highlights can add dimension to hair and take years off of your look as well. Some hairstylists also advise women wear bangs to appear more youthful. Bangs and a well-shaped cut can hide a large forehead or some wrinkles.

Gain a little weight

As a woman ages, she may lose weight in her face. As a result, women who are

naturally thin may look more gaunt as the years go by. Gaining just a few healthy pounds can help round out your face and help you appear healthier and younger.

Teeth whitening

The years can be particularly tough on a person’s smile. Foods and beverages can stain enamel over time and contribute to yellowing of the teeth. Investing in an athome whitening kit or visiting the dentist for a professional whitening session can make teeth look less worn down.

Moisturize

Skin can lose moisture and elasticity as one ages. You may be quick to apply moisturizer to your face, but don’t neglect your neck and hands, as such areas often show age. There are various ways that women can give themselves more youthful looks, and many of those ways do not require much time or money.

5 health screenings women shouldn’t avoid

Certain health screenings are recommended for women at various stages in life.

nutritious diet and daily exercise can promote long-term health, but preventative care also plays a key role in keeping adults healthy as they age. Routine health screenings can head off potential problems, preventing illnesses and possibly limiting the duration of sickness. Women may have longer life expectancies than their male counterparts, but that does not mean they can afford to overlook preventative care. The following are five health screenings women should include as part of their healthy routines. 1. Pap tests and pelvic exams: Beginning at age 21 (or earlier if they are sexually active), every woman should get regular Pap smears and pelvic exams to test for any abnormalities in their reproductive systems. Pap smears may be suggested every two to three years depending on a woman’s age. A routine visit with a gynecologist is recommended annually to discuss any changes or

worrisome symptoms. 2. Mammograms and breast exams: In addition to conducting self examinations, women should get clinical manual breast exams. Women age 40 and older should get a manual breast exam each year and an annual or bi-annual mammogram. 3. Cholesterol checks: The ideal level of total cholesterol is below 200 mg/ DL. Individuals with a higher level of cholesterol may be at a greater risk for heart disease. Cholesterol screenings can alert doctors to potential trouble and help them develop plans for their patients to lower cholesterol levels. Doctors may suggest dietary changes and advise women to adopt more active lifestyles. Some doctors may even prescribe medication if cholesterol levels are especially high. 4. Skin examination and cancer screening: Women should examine their skin every month for new moles or changes in existing spots or moles to detect early signs of skin cancer.

Be sure to check all areas of the body, as skin cancer can appear just about everywhere. Some doctors perform skin cancer screenings as part of routine physical exams, or women can visit a dermatologist. 5. Bone density screening: Those with a risk for osteoporosis, such as women with fractured bones or slender frames, should be screened earlier and more regularly than women without such histories or body types. Doctors generally recommend that women receive annual bone density screenings beginning at age 65. Healthy bones will show a T-score, or the measurement to determine bone density, of -1 or higher. These suggested screenings and tests are based on general medical guidance. Women should work with their doctors to develop wellness schedules that promote their long-term health.

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Theintelligencer • May 6, 2015

Heart disease a concern for women, too

eart disease is a condition most often associated with men, but women are just as susceptible to heart disease as their male counterparts. In fact, the National Heart, Lung, and Blood Institute notes that coronary heart disease, or CHD, is the foremost killer of both men and women in the United States. While heart disease does not discriminate based on gender, it does not necessarily manifest itself in women the same way it does in men. Recognizing the symptoms of heart disease in females as well as the risk factors can help women in their fights against this potentially deadly disease.

Symptoms of heart disease in women

The symptoms of heart disease in women depend on the type of problem women may be suffering from. Arrhythmia: Arrhythmia occurs when the heart beats at an abnormal rhythm that can be too fast, too slow or even erratically.

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CHD: CHD occurs when plaque builds up inside the coronary arteries, which help deliver oxygen-rich blood to the heart. A woman suffering from CHD may develop angina, a condition marked by severe pain in the chest. The pain may spread to the neck, jaw, throat, upper abdomen or back. Heart attack: Women suffering from heart attack may feel chest pain or discomfort and/or pain in their upper backs and necks. Lesser known potential indicators of heart attack include, indigestion, heartburn, nausea and vomiting, and extreme fatigue. Heart failure: Women suffering from heart failure may experience shortness of breath, fatigue and/or swelling in their feet, ankles, legs, and abdomen.

Risk factors for women

Much like the symptoms of heart disease are similar in men and women, so, too, are the risk factors. For example, high cholesterol and obesity put both men and women at risk of heart disease. But there

are some factors that affect women’s risk of developing heart disease more so than men. Abdominal fat: When combined with high blood pressure, high blood sugar and high triglycerides, abdominal fat increases women’s risk for heart disease more so than it does men in the same physical condition. Diabetes: Women with diabetes are at a significantly higher risk of developing heart disease than men with diabetes. Pregnancy: High blood pressure or diabetes during pregnancy can increase a woman’s long-term risk of high blood pressure, which is a significant risk factor for heat disease. Smoking: Smoking and heart disease are linked, but smoking is a greater risk factor for heart disease in females than it is among males. Heart disease is most often associated with men, but women can be just as susceptible to this potentially deadly foe as their male counterparts.

May 6, 2015 • theintelligencer

How to recognize symptoms of fibromyalgia A clinical study found that nearly half of all fibromyalgia sufferers experience headaches.

ibromyalgia is an oft-unpleasant condition that can cause pain and tenderness throughout the body. While fibromyalgia can affect anyone, the National Institute of Arthritis and Musculoskeletal and Skin Diseases notes that between 80 and 90 percent of those diagnosed with fibromyalgia are women. While there is no consensus among medical professionals as to the cause of fibromyalgia, there are several recognized symptoms. Women who learn to recognize these symptoms may be more quick to seek treatment, which can include

a combination of medication and physical therapy and possibly additional treatments depending on the plan designed by a woman’s physician. Pain: Widespread pain is the most common symptom of fibromyalgia. The pain may begin as a dull ache, but it also may be sharp or throbbing. Pain resulting from fibromyalgia will be felt in muscles, tendons and ligaments around the joints. Pain can be intermittent and affect different parts of the body at different times. Tenderness: Tenderness throughout the body is another common symptom of fibromyalgia. Tender points may be found on the back of the head, the area between the shoulders, the front of the neck, the top of the chest, the tops and sides of the hips, the inside areas of the knees, and the outside areas of the elbows. When these areas hurt upon being touched, that may be indicative of fibromyalgia.

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Theintelligencer • May 6, 2015

Solo women travelers: Stay safe and have fun S olo travel can be an interesting and unencumbered way to see the world. It also can be a rejuvenating way to get back in touch with personal goals and ideals. Although safety seldom comes up when men decide to embark on solo trips, safety certainly becomes an issue when women decide to travel solo. Though many women travel alone without ever encountering a safety issue, it’s still important that women exercise caution and emphasize safety when traveling solo.

Research safe places to travel. No locale in the world is completely safe, but doing your homework can help you find places that boast excellent track records with regard to safety. The travel website Escape Here put together a list of the world’s safest cities for women travelers. Topping the list were Copenhagen, Ottawa, Auckland, Helsinki, and Hilo (The Big Island). Be street smart. Travelers should get a feel for the lay of the land, including which areas of a city or town may be safe during the day but less so at night. Many people do

not want to be wandering around alone late at night in unfamiliar surroundings. Always use street smarts no matter where you go. Walk purposefully so you look like you know where you are going. Withdraw cash from a bank or within a busy area in daylight hours. Keep valuables out of sight. Confirm public transportation schedules so you will not be left stranded for long periods of time. Be aware of your surroundings. Always trust your gut instinct. If an area feels less than safe, do not feel foolish or that you are overreacting. Get to a group setting or a busy area to feel safe. If you need assistance, ask a nearby shopkeeper for help or find a member of the local police force. Brush up on the cost of goods and services. Any traveler, male or female, is at risk of price gouging. Learn currency conversion rates and educate yourself about the costs of typical items, like food, transportation and lodging. This way you will know if someone is trying to take advantage of you.

Enlist others to help. Ask the hotel manager to place you in a room close to the main floor or front desk. On trains, women traveling solo can usually reserve overnight rooms closest to the conductor. Consider registering with your local embassy if you will be traveling in a foreign country for more than a few days. Consular services can be helpful in emergency situations. Work with an experienced travel agent. A travel agent will have insight on which

areas, resorts and hotels may be most practical for solo travelers. An agent also may have information about solo-friendly tours and groups. There may be vacation packages that cater exclusively to those traveling alone. Solo travel can be pleasurable and exciting for women and men alike. Exercising caution and employing common sense can help female travelers enjoy trips that are memorable for all the right reasons.

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May 6, 2015 • theintelligencer

Money management tips for young women

I Did you know? According to the National Center for Education Statistics, 60 percent of the more than 662,000 master’s degrees awarded during the 2011-12 school year, the most recent year for which statistics are available, were earned by women. The most popular master’s degree among women was a Master of Business Administration and Management, with more than 45,000 such degrees awarded during the given time frame. Education and social work were the second and third most popular master’s degrees earned by women, respectively. While business administration and management took the top spot among women seeking master’s degrees, the most popular bachelor’s degree awarded to women during the same school year was a Bachelor of Psychology, which was slightly more popular among women than a Bachelor of Business Administration and Management.

nvesting is something many young people have a tendency to overlook. Years ago, few young women gave much thought to how to invest their earnings, as many planned to stop working upon having children. But many young women now continue to work even after they start families, and that has led many to take more active roles in managing their money. Investing can be hard for anyone to grasp, whether they’re male, female, young, or old. The following are a few tips young women looking to grow their finances should consider as they begin their careers and start building their financial futures. Start saving for retirement. Young women working their first jobs may not be thinking about retirement, but it’s still beneficial to take advantage of employersponsored retirement programs as soon as they are eligible. If no such program exists, start contributing to a retirement account you set up on your own. If you start saving for retirement right away, you won’t miss the money you are depositing into your retirement accounts. But delaying retirement savings can cost you hundreds of thousands of dollars depending on how long you wait to open an account. When investing for retirement, take an active role, monitoring how certain investments are performing and making changes when necessary. Many people, especially young people, choose 401(k) investments and then stop monitoring them. The more attention you pay to your retirement investments, the more control you can take over your financial future. Look into local real estate. Real estate is often a wise investment, and

successful young women need not wait until they walk down the aisle to get their feet wet in the real estate market. Research home costs in your area, including single-family homes and condominiums. If you can afford to do so, consider purchasing a home rather than renting an apartment. If you have enough money saved up for a down payment, your monthly mortgage payment may not be much different than your monthly rent, especially if you are willing to take in a roommate to cover your costs. Use credit wisely. Many young people, regardless of gender, find themselves facing large amounts of consumer credit debt. Young women can avoid such a fate by only using their credit cards when they know they can afford to pay off the balance immediately. It’s important that young women start building their credit histories, but building a bad credit history is more detrimental than having a limited credit history. Resist the urge to engage in retail therapy unless you can pay for items in cash. Using credit wisely now will make you more attractive to lenders down the road, and that can save you thousands of dollars in interest on substantial purchases like homes and automobiles. Pay down debts. One of the best ways to achieve financial freedom is to pay down existing debts. Focus first on eliminating high-interest debt, such as credit card balances, and then move on to fixed-rate or low-interest debt, such as student loans. The sooner you eliminate debt, the more financial flexibility you will have.

Theintelligencer • May 6, 2015

Job hunting tips for young women

oung women preparing to enter the workforce may discover a job market that’s difficult to crack. Getting a foot in the door in your desired field is not always easy, but young women looking to land that first job out of college can consider the following tips to help them take that all-important first step toward a rewarding career. Decide on a path. Blindly searching for work or any old job is a recipe for an aimless search that likely won’t land you a job you enjoy. Choose what it is that you want to do and who you hope to do it for, and then you can proceed with a more refined search that does not include you spending time pursuing positions you don’t want. Don’t be afraid to seek advice. Once you determine some companies you may want to work for, don’t be afraid to seek advice from people who already work for those companies. Even if such businesses don’t have any current openings, you might be able to schedule informational meetings. Treat such meetings like you would a job interview, asking questions about the industry and what you can do to get your foot in the door. Once such meetings have concluded, send a hand-written thank-you note to the person who took time out of their day to give you the informational meeting. Learn from each job interview. Many

people, especially young people just starting out, go through many job interviews before finally landing a job. Each interview is not just an opportunity to land a job or hone your interviewing skills, but also a chance to learn what employers are looking for. Many interviews for entry-level jobs are similar regardless of the industry, so make note of your responses that went over well and those that might need a little more work. Be prepared to explain why you should be hired. Job seekers should be able to explain both their enthusiasm for the job and why they are right for that job. Keep your description of your capabilities concise, but don’t be afraid to confidently state why you are the best possible candidate. Look for volunteering opportunities. After you have targeted a field you want to work in, you may find that there are few paying opportunities within that field. But you might be able to volunteer or even pursue an internship if you only recently graduated from college. Volunteering or accepting an unpaid internship is a great way to start making some contacts and gaining some legitimate experience, and working for free might just indicate to prospective employers that you are serious about pursuing a particular career and not just landing a job. Young women may be met with a difficult job market upon graduating from college. But there are ways to make job hunts easier and land the job of your dreams.

Tips for mothers

returning from maternity leave

eturning from maternity leave can be challenging for any mother, but it can be especially difficult for firsttime mothers, many of whom spend the vast majority of their maternity leaves with newborn babies in hand. While the challenge of returning from maternity leave can be considerable, working mothers can take steps to ensure the transition goes as smoothly as possible. Find trustworthy child care. Mothers’ biggest concerns when returning from maternity leave tend to center around child care. It can be quite a nerve-wracking leap to leave a young child in someone else’s care for the first time, but working parents must find someone to care for their children while they are at work. Start looking as soon as possible, asking physicians, family members, friends, and neighbors for recommendations. Insist on references from any potential caregivers, and don’t hesitate to find a new care provider if your initial choice does not pan out. Adjust your breastfeeding schedule. As the end of maternity leave nears, mothers can adjust their breastfeeding schedules so babies grow accustomed to nursing during hours when their mothers will be home and not at the office. Some companies have on-site child care, and mothers who can take advantage of such programs should establish an on-site breastfeeding schedule and let their bosses know at which points during the day

they will be visiting the on-site child care facility to breastfeed. Inquire about telecommuting. The idea of telecommuting might have been a topic better broached before you went on maternity leave, but it’s never too late to inquire. Some companies embrace telecommuting while others are more hesitant to allow employees to work from home. Find out which category your company falls into, or if bosses are willing to meet you in the middle ground and enable you to work from home one or two days per week. Telecommuting can make the transition back to work a little easier, and it can save you substantial amounts of money on child care as well. Address any uncomfortable feelings. Returning from maternity leave often stirs feelings of guilt or sadness. If you develop such feelings, speak openly about them with your significant other and/or speak to fellow working mothers who can often offer support and share their own stories about returning from maternity leave. Cut back on your commitments. Before you became a mother, you might have been the type of employee who was never afraid to take on a new project no matter how much was already on your plate. Now you may have to make adjustments. Avoid taking on any additional work as you get used to being a working mother. Once you grow accustomed to your new schedule and being both a professional and a mother, then you can start taking on additional commitments if you feel you can swing it. Returning from maternity leave is a challenge working mothers must face. But those who start to think about their transitions back to the office sooner rather than later will be better prepared to handle such a unique experience.

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May 6, 2015 • theintelligencer

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