MAY 12, 2013 • SPECIAL SUPPLEMENT TO
Surviving the Juggling Act Tips for moms balancing a family and a full-time career
Professional Pointers
Building a business wardrobe
Fine Tuning the Family Finances How moms can trim their household budgets
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May 1 2, 2013 • The Herald-Sun
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How moms can trim costs from the household budget Tips for women juggling a family and a career Building a business wardrobe Swimsuit shopping savvy
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Time management tips for working moms Simple facts about pregnancy Strength training tips for women Calcium and vitamin D important throughout life Change these bad beauty habits
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May 12, 2013 • The Herald-Sun
How moms can trim costs from the household budget
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eing a mother is no small task. Whether a woman is a working mother or a stay-at-home mom who manages the household, the responsibilities that come with motherhood are considerable. And according to a new study, many mothers are taking on even more responsibility, one that has a substantial impact on their family. According to a poll from Working Mother magazine and Chase Card Services, 59 percent of working mothers say they are managing household expenses on their own. That’s nearly twice the amount of working mothers who say they co-manage household finances with their spouses. The study polled more than 800 working mothers in December of 2012 and found that just 11 percent of working mothers left the management of household finances entirely up to their spouses. Managing a household’s finances can be a heavy burden, especially for
those women who are trusted to do it on their own. One of the riddles many mothers must solve when managing the family finances is where to trim some of the excess from their monthly budgets. There are several ways to do just that without making drastic changes to a family’s lifestyle. • Hang up on your land line. Most adults now have mobile phones, and nowadays even teenagers have their own cell phones. So is the land line really worth it, or is it just a relic from a time long ago that now offers a false sense of security should your cell phone be unable to get service or see its battery drained? More and more households apparently feel a land line is a relic, as the U.S. National Health Information study found that, as of June 2012, 34 percent of households had abandoned their land lines and gone fully wireless. That’s probably because a land line can cost hundreds of dollars per year, a costly expense considering a family cell phone package may already be costing you a thousand dollars if not much, much more. • Go to the gym more often. Many parents find they don’t have the time to go to the gym with any consistency and feel like canceling a gym membership is a practical decision. But is it really? Most likely not, as many men and women respond to canceling their gym memberships by purchasing costly equipment they plan to use at home. Such equipment can cost hundreds if not thousands of dollars, and chances are the equipment won’t be used enough to make that investment worthwhile. Instead of canceling a gym membership, resolve to go to the gym more often. Doing so gives you a better return on your investment, and your health insurance company might have a reimbursement policy that cuts you and your spouse a check if you visit the gym ‘X’ number of times each year. Such rebates drastically reduce the cost of a gym membership. • Get rid of cable. This cost-cutting measure comes with a caveat, as it is not necessarily as cut and dry as it seems on the surface. Cable or satellite
television providers often lament that they’re forced to pay for dozens or even hundreds of channels they never even watch, and that’s a legitimate gripe when considering many families pay as much as $100 per month, if not more, for cable or satellite television service. But
in order to save the most from giving up such services, you must make sure your hardware is current. If your plan is to rely on streaming services, you’re going to need a receiver capable of streaming video, a television with HDMI connections and maybe even a new wireless router if your current one is a little old and slow. Each of these items can prove rather expensive, and you haven’t even paid for a subscription service like Netflix or Hulu yet. If you already have the hardware to handle this transition, then your savings will be instant. If not, you may have to accept a net loss now with a goal of long-term savings.
• End your infatuation with brand names. Brand names are always going to be more expensive, whether you’re buying clothes or groceries. If you aren’t willing to end your relationship with your favorite fashion designers, you should consider shopping at local consignment stores where you will still find those brand names but at a fraction of the cost. Patti Thomas, owner of Encore Boutique in Durham, says brand name items in excellent condition usually sell for one-quarter to one-third the original department store price. These prices are further discounted if they are in a consignment store for an extended period of time. Many consignment boutiques, like Encore, carry name brand fashion accessories, shoes, handbags, scarves and jewelry, in addition to clothing. When buying the items everyone has in their pantry, such as flour and pasta, skip the brand names in favor of store brands. Those extra few dollars you save at the register each shopping trip might not seem like a lot, but they can add up to a considerable amount of money over time, and no one will taste the difference. More and more mothers are taking control of the family finances. When those finances need a little relief, there are many ways to save a few extra dollars without making any drastic changes to the family’s lifestyle.
The Herald-Sun • May 12, 2013
Tips for women juggling a family and a career More and more women are finding ways to successfully juggle a family and a career.
The days when single income households were the norm are long gone, as nowadays both Mom and Dad must work in order to make ends meet. That reality has left many women juggling the obligations of motherhood with the obligations of a successful career. Such a juggling act is seldom easy, and many mothers find themselves neglecting one obligation for the benefit of another. The following are a few tips to make balancing work and family a little easier. • Share the responsibilities. While the days of the single-income household may be a thing of the past, many of the conventions of those days remain. Women may still feel the responsibility to cook family meals, clean up after the children and make it to all of their children’s sporting events or other school-related events. But those responsibilities should be shared so women can ensure they’re giving both their careers and families the attention each deserves. Devise a schedule where both parents tackle such responsibilities equally so each parent knows when they
have some wiggle room. For example, if your husband routinely cooks on Tuesdays, then you know you won’t need to rush home on Tuesday night and you might be able to stay at the office a little later to work on a project or catch up on work. Such sharing and scheduling can considerably reduce the stress of juggling a family and a career. • Exercise daily. Juggling a family and a career is often stressful, and stress can have a very adverse effect on your health. Women with high stress levels are more likely to suffer from depression, anxiety and cardiovascular disease. But the American Psychological Association notes the positive impact of exercise as a means to alleviating stress, citing studies that have shown that physically active people have lower rates of anxiety and depression than people who are sedentary. It’s easy to become irritable when stressed, and no mother wants to be irritable in the presence of her children. Incorporating exercise into your daily routine is a great way to alleviate the stress of juggling a family and a career, and you can even incorporate your family into your
exercise routine, going for nightly walks after dinner or playing with your children in the yard. • Stay involved with your child’s school. Many mothers find staying active with their children’s school is a great opportunity for them to bond with their kids and keep abreast of developments at their school. Such involvement can be minimal, such as attending a monthly luncheon with kids or agreeing to be a chaperone on one or two class trips per year. Such events are typically scheduled months in advance, so you should have ample time to arrange a break from the office without neglecting your professional responsibilities. • Take advantage of work-fromhome policies. As technology has advanced, many companies have become much more lenient with regard to employees working from home. If your company allows you to work from home, even if it’s only once per week, then take advantage of that offer. This can provide more time with your kids, it will likely save you money on childcare, and you are certain to appreciate the opportunity to skip your daily commute, even if it is only once a week or a couple of times per month. • Plan ahead. Looking ahead is another way to make juggling a family and a career easier. Plan meals in advance to cut down on preparation time when it’s your night to cook. This can involve placing foods in a slow cooker in the morning or preparing part of the meal in advance so it’s ready to go in the oven the moment you arrive home. Another way to plan ahead is to look at kids’ school schedules and plan trips during the school year when
school won’t be in session. A three-day weekend is a perfect opportunity to plan a getaway to a nearby locale where the whole family can relax and reconnect without the pressures of daily life. • Do Your Homework. One of the most important supports a working mother can have is stable, quality child care. Making a good, informed decision can save loss of work time and stressful transitions for your child. When you know your child is in a program that promotes health, nutrition & safety as well as a positive learning experience, you can be more productive at work. A good place to start a child care search is by learning about all the child care options available through a reliable source. Luckily in the Triangle, there is someone to help you. Call Child Care Referral Central for free child care provider referrals. They will provide a good starting point so you can make an informed decision. 1-855-EarlyEd (1-855-327-5933) or visit www.childcareservices.org/fs/finding. html. Juggling a family and career is not always easy, but there are ways that today’s mothers can raise a happy family and still have a successful career.
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May 12, 2013 • The Herald-Sun
Building a business wardrobe
T
he transition from college student or stay-at-home mom to fulltime professional requires a number of changes. Those changes include updating your wardrobe to give it a more professional feel. First, you need to decide what to wear to your job interview to
make a positive impression. Sarah Torian, owner of Sara’s Boutique Too at Northgate Mall in Durham, recommends a black, grey or beige suit for your interview. You may accessorize with a bright colored blouse or scarf and that will help the perspective employer remember you, but do not wear large earrings that can detract from your outfit. Choose colors and styles that will reflect your professionalism and remember to wear pumps, not open-toe shoes, says Torian. After you are hired, realize that clothing that is acceptable for a jaunt to the store or a night out may not be appropriate for the office. Just what constitutes a professional wardrobe has changed over the years, and the guidelines for such attire are no longer as firm as they once were. But it still behooves a woman to add some classic, professional pieces to her closet. While skirts and pantyhose may no longer be mandatory, dressing conservatively and cleanly in an office
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environment is always a safe bet. In order to achieve a wardrobe transformation without breaking the bank, the fashion experts at Marie Claire advise adding separates to build around a base suit. Find a suit that is flattering to your figure and make it a workplace staple. Then purchase coordinating pants, sweater sets, shirts, another skirt, and accessories that can be mixed and matched with elements from the suit to create different looks. If your budget allows, purchase another suit in a different color so you can continue to build wardrobe possibilities. When selecting base pieces, opt for neutral colors of tan, gray, black, and blue so that these items can be worn repeatedly without being noticed. Accessories and blouses can offer pops of color when necessary. A nice handbag or pair of shoes can quite easily add color to an otherwise monotone ensemble. When selecting items from the rack, look for those that fit well but aren’t too constrictive or racy. Inquire with your new employer’s hiring manager or human resources department to find out if the workplace has any restrictions on wardrobe. There may be employee guidelines, particularly in certain industries, such as law or education. If no such restrictions are in place, keep skirts to knee-length and avoid particularly low-cut tops. Save more revealing items for nights out with friends. Many employers have adopted dress-down days as perks for their employees. Although you may be invited to dress more casually, avoid dressing for a day at the beach or hanging around the house. Opt for trouser-style jeans that are free of rips and embellishments. If athletic shoes are allowed, make sure they are clean and not the pair you wear while tending to your garden. Avoid graphic T-shirts that feature potentially offensive or suggestive messages. In more conservative companies, dressing down may be opting for khakis instead of suits. It is important to know the difference.
Swimsuit shopping savvy
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wimsuit season is heralded for the return of warmer weather, but often feared for the arrival of revealing clothing. Swimsuits are typically the most revealing wardrobe items of all. Shopping for a new swimsuit may evoke feelings of fear and anxiety, but women should not be so afraid when swimming season arrives. Instead, employ the following tips to suit up in a style that fits your body and personality. • Pear-shaped women or those with shorter legs may benefit from a style of swimsuit that brings the eyes up to the chest to draw attention away from the lower half of the body. Look for leg openings that are moderately high cut to elongate the legs and do not hit at the thickest part of the thigh. • Women who want to amplify the appearance of a small bust are best to avoid bandeau-style tops or skimpy bikinis. Instead, look for tops that have ruffles or other embellishments that add more substance to the bust area. Underwire tops can also push up and offer more support. • To minimize a thicker middle, avoid shiny fabrics and tankinis. Wear a solidcolored suit that has high-cut legs or a low-cut top to draw attention away from the belly area. • Women with bigger busts can still wear a two-piece swimsuit if they choose that swimsuit wisely. Opt for bathing suits that have a hidden bra inside or underwire. Avoid triangle bikini tops. Also, skip highcut tops, which can make a chest look even bigger but squashed. • Those who are plus-sized may have qualms about stepping out in a bathing suit. However, there are many flattering styles available. Look for a wrap style that instantly slims the middle. Keep swimsuits simple so that pattern doesn’t overwhelm the body. You can wear two-piece swimsuits, but avoid string bikinis that may dig into curves and cause bulging. • Don’t be afraid to a buy a swimsuit one size up. Thanks to the elastic and form-fitting nature of swimsuits, you may need to go for a bigger size for comfort and also to flatter your shape. Pay attention to how the bathing suit looks on your body rather than the size of the swimsuit. Once you find a swimsuit you like, take note of the manufacturer and style and remember to follow these guidelines the next time warm weather returns.
Time management tips for working moms
Effective time management can help working moms better handle the tall task of juggling a family and a successful career.
T
he responsibility of raising a family while maintaining a career is never easy. Working moms often wish there were more time in the day to spend with their families or get more done at the office. While there’s no way women can add a 25th hour to their
days, there are ways to manage your time more effectively so you can get around to doing those things you never seem to have the time to do. • Get a head start. Perhaps no time of day is more hectic for a working mother than the morning, when she must get ready for work while getting the kids ready for school and ensuring they have a good breakfast. Some moms even drop their youngsters off at school. That’s a lot of tasks to tackle before you even sit down in your office to answer the first e-mail or listen to the morning’s first voicemail. To make mornings less frantic, get a head start the night before by laying out the next day’s clothes for you and encouraging your kids to do the same. Preparing lunches, packing a gym bag and even setting the coffee maker can all be done the night before to save you time and make mornings more relaxing. • Take public transportation to work. Public transportation may not
The Herald-Sun • May 12, 2013 7 be available to all working mothers, but tend to share cooking duties. Moms can those with access to a train, subway cut down on the time it takes to serve up or bus might want to take advantage family meals on weeknights by cooking of that opportunity. If you do, you can meals in advance. Think of dishes you spend your daily commute catching can prepare on the weekends and up with work instead of sitting in traffic then freeze until you’re ready to serve. behind the wheel of your car. Even if Or purchase a slow cooker that slowly public transportation takes a little more cooks your meal all day while you’re out time to get you to work than driving and about. By the time you and your yourself, that extra time can be spent family arrive home at night, dinner will preparing for the day ahead. be ready and you will have more time to • Catch up on work over the weekend. relax after a long day. The weekends are a time when many • Share the work. Sharing your working mothers look to unwind, but workload pertains to both home and the spending an hour or two catching up on office. At home, don’t feel like you have work on a Saturday or Sunday morning to be a superhero capable of handling is a great way to make the week a little all of the household tasks like cooking, less hectic. As the week progresses cleaning and walking the dog on your toward the weekend, set aside certain own. Share these responsibilities with tasks that aren’t urgent but can be your spouse and even your children easily addressed in an hour or so over when they’re old enough. At the office, the weekend. This frees up time during don’t be afraid to delegate tasks to the week to tackle larger projects and your coworkers or ask for favors from might even allow you to leave your coworkers who might be able to help. office earlier on weekdays. Managing time effectively is of • Prepare or even cook meals in paramount importance for working advance. The days of yore when mom mothers. Learning to do so effectively cooked all the meals are largely a thing can make for a better personal as well of the past, as nowadays both parents as professional life.
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May 12, 2013 • The Herald-Sun
Simple facts about pregnancy
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What to expect during a pregnancy is a mystery to many women, particularly those who are pregnant for the first time.
omen who have just learned they’re pregnant are about to embark on a whirlwind adventure. When that adventure culminates with the birth of a child, the family dynamic as you know it will change dramatically. Women who are entering into pregnancy for the first time typically have a long list of questions concerning what to expect in the weeks and months ahead. Fear, anxiety and uncertainty about which pains and pangs are normal and which are not are common. Pregnancy is a learning experience for the mother and all involved, and many falsehoods surround pregnancy and add to feelings of insecurity. Debunking some of the more common myths surrounding pregnancy can provide some peace of mind to expecting mothers and their families. Skip that coffee? Many of the prevailing pregnancy myths tell pregnant women what they shouldn’t do in order to keep their fetuses healthy and safe. It is well known that alcohol and cigarette smoke can have adverse effects on a developing baby, but what about that morning cup of joe? It is always good to err on the side of caution, but assuming everything is toxic to the child may have you walking on eggshells. Many doctors agree that drinking less than 200 milligrams of caffeine per day is safe and will not risk a preterm birth or contribute to low fetal birth weight.
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Here are some additional facts and tidbits culled from the millions of births that take place every year. • Tuesday is the most popular day for babies to arrive. It could be in part to the growing number of planned cesarean deliveries. Saturdays are the slowest day for births. • More babies are born during the warm months than in the winter. • In 1970, the average age for a first-time mother in the United States was 21. By 2012, that figure had changed to between 25 and 29. • Baby boys tend to outnumber baby girls. This number has remained steady for the last 60 years. • The average woman’s uterus expands up to five hundred times its normal size during pregnancy. Pregnancy can be a miracle and scary at the same time. Getting the facts helps reduce some of the fear and anxiety many expecting women feel during a pregnancy. Pay attention to teeth Health exams and blood tests are routine for pregnant women, and new mothers may think they have everything covered with regard to their health. But one thing pregnant women seldom give much thought is dental health. During pregnancy, increased acidity in the mouth increases the risk of tooth decay. So can vomiting associated with morning sickness. The Mayo Clinic advises that high levels of progesterone and estrogen can affect the bones and ligaments that support the teeth, causing teeth to loosen. Hormonal changes can also lead to bleeding gums and gingivitis. Although dental health may not come up in routine prenatal exams, it is important to stay current with dental appointments during a pregnancy. Super smell In addition to physical body changes, pregnant women may notice that their sense of smell has improved. Scientists hypothesize that this improved sense of smell helps keep pregnant women from eating small levels of toxins that may not be dangerous to an adult but could potentially prove harmful to a small child. Whether this is true or not, strong odors can complicate feelings of sickness. This is something to anticipate while pregnant. Morning sickness Not every pregnant woman will experience morning sickness, and the name
is a bit of a misnomer. According to PregnancyStatistics.org, about 75 percent of all pregnant women experience the unfortunate side effect of morning sickness during the beginning of their pregnancy. These feelings of nausea and uneasiness may not be reserved for the morning, either. They can occur at any time of the day. In many cases, as the pregnancy progresses and hormones level out, symptoms of morning sickness abate. Growing feet and more A woman’s stomach is not the only thing that will grow during her pregnancy. Pregnant women often witness their bra and shoe sizes increase during a pregnancy. Hormones ready the breasts for lactation, causing swelling of the mammary glands and increased blood flow to the breasts. The medical advisory board of BabyCenter.com says it’s common to go up one or two cup sizes, especially when a woman is pregnant for the first time. The breasts also may feel itchy as the skin stretches, and stretch marks can form on the breast skin. The feet also can grow while pregnant. Ligaments loosen to help with the birthing process, and this can affect ligaments in other areas of the body, including the feet. Feet may flatten and stretch out on the sides from added weight, and the resulting loosening of ligaments can cause a change in shoe size.
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May 12, 2013 • The Herald-Sun
Did you know?
Strength training tips for women
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eightlifting has long been an activity associated with men. When asked to describe a typical weightlifter, many people would likely begin describing a man. However, more and more women have recognized the benefits of strength training and its impact on long-term health. Studies have shown that increasing muscle mass can reduce a person’s risk of diabetes and help that person, regardless of his or her gender, maintain a healthy weight. But many women are understandably hesitant to begin lifting weights, fearing they may lose their feminine figures or simply because they’re fearful to visit the section of their gym dominated by musclebound men pumping dozens of pounds of iron. Though beginning a weight training regimen is rarely easy for males or females, the following are a few strategies women can employ to get their strength training off on the right foot. • Establish goals. Strength training is similar to any undertaking that requires effort: Without an end goal in mind, your efforts are likely to be fruitless. That’s because goals help you stay on track by giving you something to strive for. Without that, you easily can lose interest and your training will suffer as a result. Strength training goals will evolve over time as your body changes and grows accustomed to weight training but have some initial goals. If you want to bench press a certain amount of weight after a certain period of time, work as hard as you can to make that a reality without putting yourself at risk of injury. If you want your strength training to give your body a more toned look, then monitor your progress in the mirror. Don’t be discouraged if you can’t meet your initial goals, especially if you have never before included strength training as part of your routine. If you don’t meet your goals, reflect on your workouts to see if there is anything you might have done differently. If you
Strength training exercises can reduce a woman’s risk of developing certain health problems, including osteoporosis. feel you could have done something differently to be more successful, make changes going forward. If you come up empty after careful reflection, then chances are your routine is just fine and positive results are bound to come. • Embrace consistency. Consistency should be your friend when strength training. It’s easy to skip a workout after a long day at the office, but sticking to a consistent workout schedule is almost certain to produce positive results. Skipping sessions and only working out sporadically will make it hard to get into a good rhythm, putting your goals in jeopardy and increasing your risk of injury. Stick to a consistent workout schedule and don’t go long stretches of time ignoring certain muscle groups while working out others. Work out each muscle group equally, avoiding the temptation to exercise only those muscles that others can see. Consistency also comes into play with regard to technique. Book a session or two with a personal trainer (many gyms provide free consultations to new members) to learn the proper form and technique for various strength training exercises. Improper technique can lead to injury or discomfort. If at any point a strength training exercise is making you uncomfortable, stop the exercise immediately and speak to a trainer or your physician to determine if there’s anything you should be doing differently. • Build strength in your upper body. Upper body strength can help women protect themselves against osteoporosis,
a disease of the bones that results from bone loss, which weakens the bones and makes them more susceptible to fractures. The National Osteoporosis Foundation notes that roughly half of all women older than 50 will break a bone because of osteoporosis and that women lose as much as 20 percent of their bone density in the five to seven years after menopause. But upper body strength training strengthens muscles in bones in your arms, upper back and shoulders, decreasing your risk of poor posture, a problem commonly associated with osteoporosis. Lower-body strength training is important, too, but weightbearing exercises like running, walking and using an elliptical machine may prove adequate at strengthening your lower body. • Don’t overdo it. While strength training should play a pivotal role in your workout routine, you don’t have to overdo it. Two to three days of strength training per week are enough to produce positive results and reduce your risk of developing health problems like diabetes, cardiovascular disease or osteoporosis. In addition, taking breaks between strength training workouts gives your muscles time to recover while reducing your risk of injury. Women can benefit from strength training just as much as men. But women beginning a strength training regimen should take steps to ensure they’re performing the exercises correctly and doing so in a way that will provide optimal results.
A
ge-related macular degeneration, or AMD, is a disease that affects the part of the back of the eye called the macula. This may cause the center part of a person’s vision to become blurry or wavy. It also can cause a blind spot in the center of vision, according to Prevent Blindness America. More than two million Americans ages 50 and over have AMD, a 25 percent increase from the previous decade, according to Prevent Blindness America. AMD is also one of the leading causes of blindness in Canada. Although anyone can experience AMD, and it’s most prevalent in people ages 65 and older. Gender also plays a key role in a person’s risk for AMD. According to the National Eye Institute, women have a higher risk for AMD, and it may be traced to a reduction in estrogen production after menopause. In a study titled, “Menopausal and Reproductive Factors and Risk of Age-Related Macular Degeneration” by Diane Feskanish of Brigham and Women’s Hospital that was published in the April 2008 issue of Archives of Ophthalmology, researchers found that women who used oral contraceptives before menopause and received hormone replacement therapy after menopause had the lowest risk for wet, or advanced, AMD. But these results came at a price. The same women who had lower incidences of wet AMD saw increased incidences of early, or dry, AMD when taking hormones. Although more research needs to be done, estrogen seems to play some type of role in the formation of AMD. An eye doctor can assess visual acuity at routine visits. You can also test your eyes daily by using the Amsler Grid, an AMD detection tool, and reporting any anomalies to your eye doctor.
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The Herald-Sun • May 12, 2013
woman does not get enough calcium through diet, the baby will draw it from Mom’s own bones, threatening the mother’s health while leading to bone fragility and increasing her risk of fractures.
Calcium is also needed for other parts of the body. The National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center says calcium is necessary for the heart, muscles and nerves to function properly. It also helps blood to clot. Furthermore, pregnant women need ample calcium in their diets in order to supply calcium to a growing fetus. If a pregnant
Women who may have been deficient in vitamin D and calcium can develop osteoporosis and other boneloss conditions as they age. Thanks to osteoporosis, half of all women over the age of 50 will have a fracture of the hip, wrist, or vertebra during their lifetime, according to the U.S. National Library of Medicine. A drop in estrogen at the time of menopause can contribute to bone loss. Drinking
Consuming enough calcium and vitamin D can help a woman’s body stay healthy as she ages.
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Calcium and vitamin D help fight bone loss, and not just in older women. Younger, active women need it to prevent stress fractures and other bone injuries. A 2008 study reviewed the health of 5,000 female U.S. Navy recruits, and those who did not take additional calcium and vitamin D were 25 percent more likely to suffer a stress fracture. A stress fracture is a small fracture of a bone caused by repeated physical strain. Gymnasts, runners and even marching soldiers can suffer such fractures even if they are otherwise healthy.
Calcium and vitamin D work in conjunction. Although a balanced diet may provide enough calcium, many times high levels of salt and protein in one’s diet can increase calcium excretion through the kidneys. Also, people who have an intolerance to lactose may not be getting the calcium they need. Vitamin D is necessary for the body to absorb calcium. Without vitamin D, a woman cannot produce enough calcitriol, impairing calcium absorption from her diet. In turn, the body will take calcium from stores in existing bone, weakening them and preventing the formation of strong, new bone.
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alcium and vitamin D are frequently touted for their ability to improve bone health. While consuming foods rich in vitamin D and calcium is especially important for aging women, both vitamin D and calcium also help to keep the body strong and vital at any age.
n order to maintain bone and In body health, there are certain dietary intake recommendations regarding calcium and vitamin D. Adults under age 50 should consume between 1,000 and 1,300 milligrams of calcium and roughly 600 IU of vitamin D daily. Calcium can be found in dairy products as well as in salmon, shellfish, brazil nuts, dried beans, and green, leafy vegetables. Vitamin D is found in fish, eggs and fortified milk. Vitamin D can also form when the body is exposed to sunlight. Even as few as 10 minutes of daily exposure to sunlight can produce vitamin D.
ICE
Calcium and vitamin D important throughout life
large amounts of alcohol, maintaining a low body weight and smoking can each cause osteoporosis.
AWARDS
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May 12, 2013 • The Herald-Sun
Change these bad beauty habits
Washing your face too much can be counterproductive. Excessive washing can strip skin of necessary oils.
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ooking good and feeling healthy are top priorities for many women. In addition to spending hours researching the latest beauty regimens and spending thousands on products that promise everything from turning back the hands of time to making hair thicker and more resilient, women could be engaging in a few habits that may be doing more harm than good. As cosmetic procedures and beauty trends are passed down from generation to generation, some women may be unsure what is best for them and which habits need tweaking. According to a recent survey from YouBeauty.com, a majority of women say they spend anywhere from $5 to $15 per month on beauty products, not including skincare products. But are those efforts fruitful? Here are some common beauty faux pas that women likely want to avoid. • Scrubbing skin: Dermatologists say the skin naturally sheds dead cells, so for most people it is unnecessary to use harsh exfoliants or scouring pads to rid the skin of dead cells. In fact, exfoliating the skin too much can cause irritation and excess dryness over time. Try to exfoliate your face and body no more than twice a week, advises the American Board of Dermatology. Even those with oily skin should scale back, as exfoliating too frequently can actually cause oil glands to produce more oil.
• Popping pimples: Both women and men are guilty of popping pimples. It can be quite difficult to resist popping a pimple that has sprouted in the middle of your face, but doing so can cause irritation and spread bacteria, and you may end up getting more blemishes as a result. If you cannot resist popping the pimple, cleanse the area first, use a warm cloth or steam to help bring the blemish to a head and use tissue-covered fingers to apply gentle pressure. Then use an antibacterial cleanser to clean the area again. • Wrapping wet hair in a towel turban: Gathering wet locks together and twisting them into a towel is a recipe for damage and breakage. Wet hair is more delicate than dry hair, and it can stretch or break more easily. Gently squeeze hair dry with the towel and then use a detangling spray to make it easier to comb out knots. • Failing to clean makeup tools: All of those brushes, wands and applicators need to be routinely washed with a mild cleanser and allowed to air dry. Otherwise, they become harbingers of bacteria and even mold. You can risk infection if you are using a dirty brush near the eyes or nasal passages. Aim to wash cosmetic tools at least once a week if you wear makeup every day. • Poor washing habits: Some women fall into bed at night without washing makeup from their faces. While this is alright once in a while, it may lead to irritation or blemishes over time. Surprisingly, too much washing of the face can be just as bad, especially if you are soaping up in the morning as well. You could be stripping your face of helpful oils at the start of the day, when skin needs added protection from the elements. Looking good requires effort, but some beauty habits popular among women might be doing more harm than good.
How women can reduce their risk of diabetes
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illions of people across the globe are living with diabetes, a chronic disease in which sugar levels in the blood are high. The side effects of diabetes can be serious, and some people might become very sick even before they are diagnosed, while others may need to make drastic lifestyle changes upon diagnosis. Though diabetes does not discriminate based on race or gender, women should know that certain things can elevate their risks. Birth control pills, for example, can increase a woman’s blood glucose, or blood sugar, levels. Elevated blood sugar levels are a symptom of diabetes or prediabetes, a condition when blood sugar levels are high but not high enough to indicate diabetes. Prediabetes can eventually develop into type 2 diabetes, and recent studies have shown that prediabetes increases a person’s risk of heart disease. According to the American Diabetes Association, women going through menopause may also have elevated blood sugar levels thanks to hormonal changes. So what are women concerned about diabetes to do? Though there’s no way to prevent type 1 diabetes, which is most often diagnosed in children, teens or young adults, women can take steps to reduce their risk of type 2 diabetes. • Increase your lean muscle mass. A study published in The Journal of Clinical Endocrinology & Metabolism found that increasing muscle mass can reduce people’s risk of developing prediabetes. This is significant for women who may avoid lifting weights in favor of cardiovascular equipment like the treadmill or elliptical machine. Though cardiovascular exercise can burn glucose as well, it’s still important to build lean muscle by including some strength and resistance training in a workout regimen. • Don’t carry extra weight. According to a 2001 study from researchers at the Harvard School of Public Health, overweight people are 20 to 40 times
more likely to develop type 2 diabetes than people with healthy weights. If you are carrying extra weight, a combination of diet and exercise should help you shed pounds and lower your risk for type 2 diabetes as a result. • Embrace whole grains. In a separate study from researchers at the Harvard School of Public Health, whole grains were found to protect women against diabetes. Women who ate two to three servings of whole grains per day were 30 percent less likely to have developed type 2 diabetes than women who rarely ate whole grains. Whole grains should be consumed in place of refined carbohydrates, which can cause blood sugar levels to swing rapidly. Carbohydrates are refined to increase the shelf life of certain products and improve taste. During the refining process, nutrients needed to utilize the sugar are removed. Foods that contain refined carbohydrates include white bread, white rice and pretzels. • Get a good night’s sleep. People who fail to consistently get a good night’s sleep may be increasing their risk of developing type 2 diabetes because a lack of sleep can make them more resistant to insulin. A 2012 study from researchers at the University of Chicago published in the Annals of Internal Medicine found that sleep deprivation hinders the ability of fat cells to respond to insulin. The fat cells of study participants after they were deprived of sleep needed nearly three times as much insulin to regulate blood sugar as the cells needed on a typical night’s rest. Though the National Sleep Foundation admits sleep needs vary depending on a person’s age and those needs are impacted by an individual’s health and lifestyle, many experts agree adults need somewhere between seven to nine hours of sleep per night. Diabetes is a potentially deadly disease that can negatively impact a woman’s life in a variety of ways. But there are many methods for proactive women to reduce their risk of developing type 2 diabetes so they can live fuller, healthier and happier lives.
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