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By Sydney Daniello, Programs Intern at Mental Health America | June 01, 2020  "Routines have a bad reputation of being dull, boring ruts we fall into over time. But a lot of routines can actually be really helpful for maintaining both our physical and mental wellbeing. And now that many of our normal routines have been disrupted, it’s become more important than ever to establish routines to keep us healthy, happy and - well - sane.
I, for one have been having a tough time setting up and sticking to any routine other than waking up every morning and silently screaming into the void. So, I asked my coworkers here at MHA about what kinds of routines have been helpful to them for maintaining their wellbeing during these ~unprecedented times~ Here’s a list of what they said (summarized, not all direct quotes):
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By: Lindsay Dolak | Editor at Aaptiv | August 6, 2020  "No matter how fit you were before and even during pregnancy, postpartum exercise presents a unique set of challenges. Your body is still healing from delivery, and with a newborn in the house, you might be feeling more tired than ever. But finding time to fit in fitness is amazing for both your body and mind—it can be just what you need to get back to feeling like your pre-pregnancy self. No, we’re not talking about “getting your body back.” We’re talking about a boost to your energy, self-confidence and physical strength. Plus, you’re bound to sleep better too. Do we have your attention now? Here, two trainers from Aaptiv—a fitness app offering trainer-led, music-driven audio workouts—break down why you should start a postnatal fitness routine, and how to do it.
Benefits of Postpartum Exercise Postnatal exercise brings a host of positive benefits to your body, but also for your mood and stress levels. Fitness not only helps your body heal but also provides an outlet to recenter and focus on yourself—something that might feel a bit out of reach now that you’re caring for another tiny human. “Postpartum exercise gives moms back that feeling of being in control,” says Aaptiv trainer Candice Cunningham, an ACE-certified personal trainer and Fit For Birth pre- and post-natal corrective exercise specialist. “It’s a huge stress-reliever and also gives new moms something to really focus on for themselves.” Aaptiv trainer and mom Jaime McFaden, an ACE-certified pre- and post-natal fitness specialist and health coach, agrees, adding that consistent exercise post-baby provides a huge boost in not only physical strength, but mental strength as well. “You just went through so many changes—things have shifted. Exercise helps you heal from the inside out,” she says. In addition to the many mental and emotional benefits, postnatal fitness can lead to weight loss, improved strength (carrying around a baby all the time is no joke), better sleep and more balanced hormones—a must after nine months of ups and downs. When to Start Postpartum Exercise First things first: Don’t jump into a postpartum exercise routine without your doctor’s approval. Many doctors recommend waiting six to eight weeks after birth before starting trying any type of exercise, but it often varies. Some women may experience complications during pregnancy or labor that might set them back a few more weeks. For example, a mother who had a vaginal birth will likely have a different timeline than one who had a c-section. And others may even be able to work out sooner than six weeks. According to McFaden, working out during pregnancy may help when it comes time to start exercising again. “Your body’s muscle memory will kick in and you’ll have an easier time getting back into it after birth,” she says. “You still want to give your body time to recover, though. Never push yourself too hard post-baby. Patience is key.” No matter what, it’s crucial to work with your doctor to find out exactly when is right for you and your body. “Every mom is different and it’s important to pay attention to stresses the body may undergo post-pregnancy,” Cunningham says. “A doctor will be able to check for an indication of diastasis recti (the separation of the abdominals) and be able to recommend the appropriate physical work to heal that or any other side effects of childbirth.” There’s no real reason to rush back into exercising early anyways. In fact, it can cause you more harm than good down the line. It might be hard for women used to high intensity workouts or long runs, but taking it slow is key. When you’re ready, start by adding walking and low-impact bodyweight exercises at first. Aaptiv’s fourth trimester program meets new moms where they are and focuses on building back up to regular workouts. It covers core, strength training, outdoor walking and elliptical, and places special emphasis on healing the pelvic floor muscles and not aggravating a diastasis recti—both of which are crucial for new moms with recovering bodies. Don’t worry, you’ll gradually work your way back to sprints and burpees in no time. Best Postpartum Workouts Before you starting working out again, it’s important to temper your expectations. Your body is different now and you won’t immediately be as strong as you once were. Start with simple, functional exercises you can ultimately build on. To get you started, we asked McFaden and Cunningham to share some of their favorite postpartum exercises to work your entire body."  Photo Credit: Rozette Rago "Mothers come in all shapes and sizes and ages and attitudes. Some moms run marathons, others run companies, and still others run around town, ferrying offspring from their violin lessons to tae kwon do classes to softball practice. Some still have a house full of kids; others are now empty nesters. But these mothers all have something in common: They have at least one person (be it a child, a co-parent, or an admirer) who owes them a great big thank-you, coupled with a thoughtful gift, for everything they do. Perhaps that person is you? If so, it’s time to get on it."
 Photo Credit: Emma Kim/ Getty Images "Time management is a big concern for mothers these days. Between kids’ activities, household responsibilities and, for many, the demands of a stressful workplace, many mothers have given up on the fight to find time for themselves and are just trying to get everything done. The following time management tips can be used by busy moms everywhere to take some of the stress out of life, and create more time for fun times with children, quality time with their partner, or even that coveted and nearly forgotten alone time.
Be Organized It’s been said that an ounce of prevention is worth a pound of cure, and nowhere is this adage more applicable than when discussing time management tips for moms. Simply being organized can eliminate stress from forgotten appointments, double-booking, lost homework, and many other stress traps that busy moms face. What does it mean for a mom to ‘be organized,’ and to what extent is this even possible? If you focus on a few key areas of organization, a little work can go a long way. In a nutshell, being organized with your schedule, with your house, and with your discipline strategy is one of the best time management tips you can get. And this may seem like a lot, but once you have a few plans and systems in place, if you set a regular time to check-in with these plans (like, if you look over each day's plans the night before and always remember to keep things on a calendar), it will be far easier to maintain a comfortable level of organization. Delegate! Yes, when they come to us, they are so sweet and helpless, we end up doing everything for them, and these habits are difficult to break. But then we have their children and realize that it’s impossible for one person to do it all. While it’s tempting to cover all household responsibilities yourself (to ensure that everything is done quickly and correctly), putting some effort into getting partners and children to pitch in can really pay off in the long run. Multitask—but Only When Appropriate Multitasking was once praised as the time management tip to top all-time management tips. (Imagine: Getting twice as much done in a day.) Then people started seeing that multitasked projects weren’t completed as accurately, and suddenly ‘staying focused on one thing’ became the new time management fad. How about a compromise? Pair mindless tasks with focus-dependent ones when it’s appropriate. For example, you can make business calls while taking your daily walk (don’t forget exercise as an important stress reliever), or quiz your kids on test questions while you clean the kitchen. But if you feel more harried than helped, it’s time to shelve the multitasking for a bit. Learn When to Say No Learning to say ‘no’ to people’s requests may be an obvious time management tip for moms, but that doesn’t make it an easy one. Mothers encounter many different worthy requests for their time and attention, that saying no will often disappoint someone. However, what we don’t always realize is that when we say ‘yes’ too much, people also get disappointed because we can’t do our best when we’re spread too thin. That’s why it’s important to look at your priorities and learn to say no to time demands that aren’t absolutely necessary."  Photo Credit: Tim Robberts / Getty Images "From giving an important presentation at work to attending a party by yourself, there are countless situations that can be impacted by negative thoughts. Whether or not you have a diagnosed panic disorder, it's easy to get distracted by negativity and fears that can lead to a downward spiral of emotions.
In order to move forward, it's important to swap negativity with rational, positive thoughts.1 This shift can come to you more easily and automatically with practice, eventually shaping new thinking habits and strides toward recovery. How to Ease Stress With Affirmations Here are some ways to use positive affirmations to manage stress, particularly when dealing with anxiety at the same time. Identify and Stop Negative Thoughts First, learn to identify negative thoughts so you can nix the negativity as soon as it enters your mind. For example, if you found yourself thinking, "I'm going to look stupid if I go to that party alone," identify the negative thought and correct yourself in the moment. Consciously decide to reframe and move your thoughts into a more positive direction.2 Remind yourself that others will likely be arriving alone, that people are looking forward to seeing you, and that you will probably have a good time. These thoughts can help put you in a better frame of mind. Use Positive Affirmations You may find it helpful to learn positive affirmations ahead of time so you're prepared when triggering situations occur. Consider the following options for common scenarios. When faced with a situation that generates fear, such as traveling or meeting new people, try repeating positive affirmations that acknowledge your negative thoughts or emotions and let them go:
Managing your anxiety or panic disorder can be particularly difficult in times of stress, such as when you need to give a presentation in public or will be going to a networking event at work. While you may be tempted to call out sick or avoid the situation altogether, that can be harmful to you and your career. Instead, remind yourself of these affirmations:
Remain Realistic Sometimes positive thinking can be taken too far, so it's important to remain grounded. When positive affirmations become unrealistic, they can actually trigger more anxiety as your subconscious mind notes that the ideas aren't realistic.3 You can find yourself more stressed if you start convincing yourself that you can do things you're not prepared for, and the reality of failure hits hard. Notice that the examples given above focus on realistic and true statements that are also positive. These include what you will gain, what you have accomplished in the past, and what you will realistically achieve." By: Heather Marcoux | September 02, 2021  Photo Credit: Crystal Sing / EyeEm Getty "Labor Day began in the 1800s because factory workers were tired of working 70 hours a week. Here we are 200 years later and surveys still show that mothers report working nearly 100 hours a week, and don't get days off. And it's just getting worse.
Before the pandemic moms were tired and burned out. Now, we're desperate. According to the 2020 World Economic Forum the COVID-19 pandemic has resulted in women around the world losing paid work hours while taking on more unpaid work. Studies show the pandemic has resulted in moms working fewer hours in paid roles while dads have only reduced their hours by a statistically insignificant amount. We know millennial mothers are almost three times more likely than millennial fathers to report being unable to work due to a day care or school closure. "Considering women already shouldered a greater burden for child care prior to the pandemic, it's unsurprising the demands are now even greater," says Gema Zamarro, senior economist at the University of Southern California's Center for Economic and Social Research. "While men are more likely to die from infection by COVID-19, overall the pandemic has had a disproportionately detrimental impact on the mental health of women, particularly those with kids." Why the work of parenting is even more unequal during a pandemic Today's mothers are spending more time doing paid work than previous generations did, but we're also spending more time on childcare. Today's fathers, too, are spending more time on childcare than previous generations, but there is a big difference in how moms and dads in heterosexual partnerships spend time with their kids. This can be seen in the aftermath of COVID-19: In a 2020 study that looked at dual‐earner, heterosexual married couples with children, researchers found "the greater childcare and family demands brought on by day care and school closures throughout the pandemic appear to have caused a major reduction in work hours for mothers." Dads aren't seeing reduced work hours but are seeing the benefit of more time with their kids. Nearly 70% of fathers in the United States felt closer to their children during the pandemic than they did before the pandemic, according to research from Harvard. Meanwhile, pregnant women and moms with young children reported 3 to 5 times more anxiety and depression symptoms. Why are dads happier now while moms are more stressed? It's in part because mothers are more likely to be doing unpaid care work while spending time with the children—the bathing, the cleaning, the feeding—while research finds that fathers' time with kids is more often spent on play and leisure activities. If you're a dad, it might seem like having a spouse who does most of the household labor is a good deal (and a growing body of research does prove that fathers are happier parents than mothers) but the research also shows that dads want to be more than the fun, weekend guy because while care work is incredibly undervalued and unequal it can also incredibly fulfilling (if the carer is also allowed to rest). Mom doing all the drudge work and handing out snacks while dad is at the office (or locked in his home office) sounds like an outdated notion, and that's because it is. When researchers at Boston College surveyed professional fathers in 2015, they found fewer than 5% of the fathers saw themselves as just a financial provider. The survey found most fathers believed they should share their children's caregiving equally with their spouses (but only about 30% said they were actually doing that)." by Catherine Donaldson-Evans| Medically Reviewed by Aaron Styer, M.D. on March 10, 2021  "Anyone who's ever had a professional massage knows that both body and mind feel better afterwards — and the same goes for prenatal massage, which can feel extra wonderful when extra weight and changes in posture stir up new aches and pains.
Here’s everything moms-to-be need to know about getting a massage during pregnancy. What is a prenatal massage? Prenatal massages are adapted for the anatomical changes you go through during pregnancy. In a traditional massage, you might spend half the time lying face-down on your stomach (which is not possible with a baby belly) and half the time facing up (a position that puts pressure on a major blood vessel that can disrupt blood flow to your baby and leave you feeling nauseous). But as your shape and posture changes, a trained massage therapist will make accommodations with special cushioning systems or holes that allow you to lie face down safely, while providing room for your growing belly and breasts. Or you might lie on your side with the support of pillows and cushions. Can pregnant women get massages? Prenatal massages are generally considered safe after the first trimester, as long as you get the green light from your practitioner and you let your massage therapist know you’re pregnant. But you’ll want to avoid massage during the first three months of pregnancy as it may trigger dizziness and add to morning sickness. Despite myths you might have heard, there’s is no magic eject button that will accidentally disrupt your pregnancy, and there isn't much solid scientific proof that specific types of massage can have an effect one way or the other. Some massage therapists avoid certain pressure points, including the one between the anklebone and heel, because of concern that it may trigger contractions, but the evidence on whether massage actually can kickstart labor is inconclusive (to nonexistent). It is a good idea to avoid having your tummy massaged, since pressure on that area when you're pregnant can make you uncomfortable. If you are in the second half of your pregnancy (after the fourth month), don't lie on your back during your massage; the weight of your baby and uterus can compress blood vessels and reduce circulation to your placenta, creating more problems than any massage can cure. And don’t expect deep tissue work on your legs during a prenatal massage. While gentle pressure is safe (and can feel heavenly!), pregnant women are particularly susceptible to blood clots, which deep massage work can dislodge. That, in turn, can be risky. On other body parts, the pressure can be firm and as deep or as gentle as you’d like. Always communicate with your therapist about what feels good — and if something starts to hurt."  Photo Credit: Thomas Jackson / Getty Images "Infertility is difficult to live with. That said, sometimes, we make things harder on ourselves. Not intentionally or consciously, of course. We may not know it can be any other way. Or we just don't realize we're self-sabotaging ourselves.
Here are some things you should stop doing if you are fertility challenged, so you can start living a better, fuller life. 1. Stop Blaming Yourself Maybe you waited "too long" to start a family. Maybe something foolish you did as a college student has wreaked havoc with your fertility. Maybe you wonder if that year you decided to live on only fast food wasn't the brightest idea. Or, perhaps you have no idea what could possibly have led to your current fertility woes. But you're sure it's something you could have stopped had you only known better. You need to stop blaming yourself. Even if you can find a way to somehow make it "your fault," you should still stop blaming yourself. It doesn't help. It just depresses you. Plus, most cases of infertility are either not preventable or not predictable. You really can't know if you had done something different whether you'd be a Fertile Myrtle or not. Drop the blame, and focus on what's most important now--moving forward and tackling the problem. 2. Stop Waiting for a Miracle If you have been trying to conceive for more than a year (or more than six months, if you're over 35), and you have not succeeded, it's time to see a doctor. Some couples decide this advice isn't really for them, though. It's for those other people. You know, the infertile ones. They decide to keep trying on their own and pray for a miracle. Here's the problem with that thinking: There are some causes of infertility that worsen with time. While you pray for your miracle, your chances may be quickly disappearing. There's nothing wrong with deciding to keep trying and wait on treatment, or even deciding not to pursue fertility treatment in the end. But you shouldn't avoid fertility testing. At least find out what is wrong and what your options may be. Get checked out, both you and your partner, and confirm that whatever is wrong can wait. Then, if you want, set a "miracle waiting" period. Speak to your doctor about how long they think you can try without losing valuable time. 3. Stop Feeling Hopeless A diagnosis of infertility can hit a person hard. Sometimes, it's difficult to see past the next couple of days or weeks. You may feel hopeless, certain that you will never conceive or that your life will never be happy. If you can't conceive a biological child, maybe you can use an embryo donor, egg donor, or sperm donor. If you can't use donor gametes, maybe you can adopt. If you can't adopt, remember that people can live childfree and have happy, normal lives. To be clear, these other possibilities don't magically make the pain go away. You will need time for grieving and healing from the trauma of infertility. However, when you start to wonder if you will never have a child, or when you start to think your life is ruined, try as best as you can to hold onto at least a sliver of hope. There is life after infertility. Please remember that. While it's possible you won't conceive, you'll feel better if you can keep your thoughts focused on the positive possibilities. Low-tech treatments work for many couples. Your chances for success may be better than you think. Speak to your doctor about your particular prognosis. 4. Stop Acting Helpless Most couples are extremely pro-active in their care. But not everyone realizes they are the decision makers. To the couples whose doctors tell them they are "too young," despite trying for over a year... To the couples whose fertility clinics refused to try IVF with their own eggs because their chances aren't great, not realizing that the clinic probably doesn't want to "ruin" their track record with a risk... To the women whose doctors won't test or treat them until they lose weight, but leave it to them to figure out how exactly to do so... You are not as helpless as it seems. If the doctor you're seeing refuses to run an evaluation, go find a new doctor. If a clinic turns you down because your chances are "too low," seek out a second opinion. If your doctor tells you to lose weight, be sure they evaluate and treat any hormonal imbalances that may make losing weight difficult, and ask for a referral to a nutritionist. Maybe go get a second opinion on whether you really need to lose weight first. You have so much more power than you realize. Don't be afraid to stand up for yourself. 4. Stop Living in Two-Week Increments This is a basic one but so common it deserves special mention. When you're trying to conceive, your life can easily fall into two-week increments: the two weeks you wait for ovulation, followed by the two weeks you wait to take a pregnancy test. The worst part about this is there are no breaks; there's no anxiety-free time when you're anxious about ovulating or anxious about feeling pregnant. While it's unrealistic to think you'd be able to just drop all the fretting, you should at least try to live beyond the two-week wait craziness. You may need the support of friends, a support group, or a counselor to learn how. But it's possible. 4. Stop Basing Self-Worth on Fertility Infertility can make you feel worthless. Broken. Ashamed. These are all very common feelings, experienced by men and women who live with infertility. Before you started trying to conceive, before you ever realized you faced infertility, you probably felt different about yourself—hopefully more positive. You need to remember that the old you is still there. You don't become someone else when you're diagnosed with infertility. If you were awesome and lovable before infertility, then you're just as awesome and lovable after. If you doubt this, think about what you'd say to a friend who told you they felt ashamed and worthless because of their infertility. You probably wouldn't say to them, "Yep, you're right. You're worthless!" No way. You know it's not true of a friend, and you need to understand it's also not true of yourself. You are so much more than your fertility." Written by Matthew Thorpe, MD, PhD and Rachael Link, MS, RD — Medically reviewed by Marney A. White, PhD, MS — Updated on October 27, 2020  "Meditation is the habitual process of training your mind to focus and redirect your thoughts.
The popularity of meditation is increasing as more people discover its many health benefits. You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration. People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns, and even increased pain tolerance. This article reviews 12 health benefits of meditation. 1. Reduces stress Stress reduction is one of the most common reasons people try meditation. One review concluded that meditation lives up to its reputation for stress reduction. Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called cytokines. These effects can disrupt sleep, promote depression and anxiety, increase blood pressure, and contribute to fatigue and cloudy thinking. In an 8-week study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress. Furthermore, research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia. 2. Controls anxiety Meditation can reduce stress levels, which translates to less anxiety. A meta-analysis including nearly 1,300 adults found that meditation may decrease anxiety. Notably, this effect was strongest in those with the highest levels of anxiety. Also, one study found that 8 weeks of mindfulness meditation helped reduce anxiety symptoms in people with generalized anxiety disorder, along with increasing positive self-statements and improving stress reactivity and coping. Another study in 47 people with chronic pain found that completing an 8-week meditation program led to noticeable improvements in depression, anxiety, and pain over 1 year. What’s more, some research suggests that a variety of mindfulness and meditation exercises may reduce anxiety levels. For example, yoga has been shown to help people reduce anxiety. This is likely due to benefits from both meditative practice and physical activity. Meditation may also help control job-related anxiety. One study found that employees who used a mindfulness meditation app for 8 weeks experienced improved feelings of well-being and decreased distress and job strain, compared with those in a control group. 3. Promotes emotional health Some forms of meditation can lead to improved self-image and a more positive outlook on life. For example, one review of treatments given to more than 3,500 adults found that mindfulness meditation improved symptoms of depression. Similarly, a review of 18 studies showed that people receiving meditation therapies experienced reduced symptoms of depression, compared with those in a control group. Another study found that people who completed a meditation exercise experienced fewer negative thoughts in response to viewing negative images, compared with those in a control group. Furthermore, inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, leading to depression. A review of several studies suggests meditation may also reduce depression by decreasing levels of these inflammatory chemicals." "This 10 minute mindful meditation will give you the mental clarity and space necessary to ground yourself with beautiful focus and set your day on the perfect track for success and fulfillment."
 "Most moms-to-be spend a lot of time worrying about their developing baby. But remember, it’s just as important during the next nine months to tune in to someone else’s cues: your own.
Maybe you’re exceedingly tired. Or thirsty. Or hungry. Maybe you and your growing baby need some quiet time to connect. Your doctor or midwife may say, “Listen to your body.” But for many of us, that’s followed by, “How?” Meditation can help you listen to your voice, your body, that small heartbeat — and help you feel refreshed and a bit more focused. What Is Meditation? Think of meditation as some quiet time to breathe and connect, be aware of passing thoughts, and to clear the mind. Some say it’s finding inner peace, learning to let go, and getting in touch with yourself through breath, and through mental focus. For some of us, it can be as simple as deep, in-and-out breaths in the bathroom stall at work as you try to focus on you, your body, and the baby. Or, you can take a class or retreat to your own special place in the house with pillows, a mat, and total silence. What Are the Benefits? Some of the benefits of practicing meditation include:
Moms who have high levels of stress or anxiety during pregnancy are more likely to deliver their babies at preterm or low birth weights. Birth outcomes like those are a pressing public health issue, especially in the United States. Here, the national rates of preterm birth and low birth weight are 13 and 8 percent, respectively. This is according to a report published in the journal Psychology & Health. Prenatal stress can also impact fetal development. Studies have shown that it can even affect cognitive, emotional, and physical development in infancy and childhood. All the more reason to squeeze in some meditation time!" Written by Katey Davidson, MScFN, RD, CPT on February 5, 2020 — Medically reviewed by Natalie Butler, R.D., L.D.  "When you’re feeling down, it can be tempting to turn to food to lift your spirits. However, the sugary, high calorie treats that many people resort to have negative consequences of their own.
Thus, you may wonder whether any healthy foods can improve your mood. Recently, research on the relationship between nutrition and mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies. Therefore, it’s difficult to accurately determine whether food can raise your spirits. Nonetheless, certain foods have been shown to improve overall brain health and certain types of mood disorders. Here are 9 healthy foods that may boost your mood. 1. Fatty fish Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own. Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression. Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signaling. While research is mixed, one review of clinical trials showed that in some studies, consuming omega-3’s in the form of fish oil lower depression scores. Although there’s no standard dose, most experts agree that most adults should get at least 250–500 mg of combined EPA and DHA per day. Given that a 3.5-ounce (100-gram) serving of salmon provides 2,260 mg of EPA and DHA, eating this fish a few times per week is a great way to get these fats into your diet. 2.Dark chocolate Chocolate is rich in many mood-boosting compounds. Its sugar may improve mood since it’s a quick source of fuel for your brain. Furthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine — a substance chemically similar to cannabinoids that has been linked to improved mood. However, some experts debate whether chocolate contains enough of these compounds to trigger a psychological response. Regardless, it’s high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation. Finally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood. Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for dark chocolate — which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food. 3. Fermented foods Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood. The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids. During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels. It’s important to note that not all fermented foods are significant sources of probiotics, such as in the case of beer, some breads, and wine, due to cooking and filtering. Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive. Up to 90% of your body’s serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut. In addition, the gut microbiome plays a role in brain health. Research is beginning to show a connection between healthy gut bacteria and lower rates of depression. Still, more research is needed to understand how probiotics may regulate mood. 4. Bananas Bananas may help turn a frown upside down. They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin. Furthermore, one large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fiber. When paired with fiber, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings. Finally, this ubiquitous tropical fruit, especially when still showing green on the peel, is an excellent source of prebiotics, a type of fiber that helps feed healthy bacteria in your gut. A robust gut microbiome is associated with lower rates of mood disorders." BY ANNE LORA SCAGLIUSI | May 25, 2021 "Jen Schwartz, mental health advocate and CEO of Motherhood Understood, first experienced perinatal depression a day after giving birth. “The biggest red flag was that I was having scary thoughts about wanting to get hurt or sick so I could go back to the hospital and not have to take care of my baby,” she says. “I had no interest in my son. I thought I had made a huge mistake becoming a mother and I couldn’t understand why I was failing at something that I believed was supposed to come naturally and that all other women were so good at.”
According to the World Health Organization, about 10 percent of pregnant women and 13 percent of new mothers will experience a mental disorder, the main one being depression. Without appropriate intervention, poor maternal mental health can have long term and adverse implications for not just these women, but their children and families, too. In most cases, however, women may not be aware of the help available or even that they might need it. “Most of the time, they mistakenly think they are failing at parenting,” says Wendy Davis, executive director of Postpartum Support International (PSI). “They don't realize they are going through a temporary, treatable experience that many others have gone through.” To find out more during World Mental Health Awareness Month, Vogue speaks to a range of global mental health experts and women who have experienced perinatal depression. What is perinatal depression? "Perinatal depression is the experience of depression that begins during pregnancy [prenatal depression] or after the baby is born [postpartum depression]. Most people have heard of perinatal depression, but what’s equally common for mums to experience is perinatal anxiety either separately, or with depression,” explains Canadian therapist Kate Borsato. Perinatal depression does not discriminate. “Some people are surprised when I tell them that I experienced postpartum anxiety, because of my job as a therapist for mums. But mental illness doesn’t really care who you are or what you know.” While anyone can experience it, there are some known risk factors that increase women’s chances of developing mental health difficulties in the perinatal period. According to Australia-based social worker and founder of Mama Matters, Fiona Weaver, these include a “previous history of depression or anxiety, those who have limited support networks, have experienced birth or pregnancy trauma, infertility or who may be genetically predisposed to it.” What are the signs and symptoms to look out for? Symptoms differ for everyone, and may include feelings of anger, anxiety, fatigue, neglecting personal hygiene and health or surroundings, fear and/or guilt, lack of interest in the baby, change in appetite and sleep disturbance, difficulty concentrating/making decisions, loss of enjoyment or enthusiasm for anything, and possible thoughts of harming the baby or oneself. Women can also develop postpartum obsessive-compulsive disorder, and postpartum psychosis. Copenhagen-based content creator Clara Aatoft was diagnosed with severe postpartum depression and psychosis months after becoming a new mum. “For the first three months, I didn't sleep at all. I was constantly aware of my daughter’s needs. She was later diagnosed with colic. When I gave up breastfeeding and switched to the bottle, my depression and psychosis went full-blown.” She continues, “I started thinking that my daughter was a robot that someone placed a chip inside at the hospital. I attempted suicide and ended up in the psychiatric ward. I’m very well now, still medicated on antidepressants. But my daughter and I have the best relationship.” By Leah Campbell | Medically Reviewed by Alex Klein, PsyD | July 26, 2021  Photo Credit: Kelvin Murray/Getty Images "School anxiety isn’t at all uncommon, but how can parents help?
Most parents can probably remember dealing with some level of school anxiety in their own childhoods. Maybe it was over a test you weren’t prepared to take. Or it could have been a disagreement with friends that left you feeling anxious about facing them in the halls. Whatever the case may be, you may have had knots in your stomach at the thought of going to school. Kids today experience the exact same thing, but at a level that is potentially higher than ever before. After all, kids today have to deal with the impacts of social media seeping into their real-life social interactions. They’re facing ever-increasing academic expectations. They’re up against a rise in bullying. And in a world that’s slowly reopening, yet still feeling the effects of the COVID-19 pandemic, many may also be experiencing a loss of social skills and anxiety around a return to school after over a year of online learning. It’s no wonder that the estimated prevalence of anxiety among children ages 6 to 17 has increased over time — from about 5.5% in 2003 to 7.1% in 2016. Plus, evidence suggests that children and young adults experienced an increase in anxiety symptoms during the COVID-19 pandemic. According to the Centers for Disease Control (CDC), 7.1% of kids between the ages of 3 and 17 have been diagnosed with anxiety. For 2% to 5% of kids, that translates into anxiety-based school refusal — one potential result of unaddressed school anxiety. In other words: School anxiety isn’t at all uncommon. But how can parents of kids with school anxiety help? What is school anxiety, exactly? There are quite a few types of anxiety that children may experience, many of which may translate into school anxiety. These include:
For preschoolers, it may have more to do with separation anxiety and a fear of being away from mom, dad, or other caregivers. This may result in tantrums at school drop-off and trouble relaxing throughout the day. By elementary school, school anxiety could be related to any of the above types of anxiety. A student this age may not yet have developed age-appropriate social skills and may have anxiety about school as a result, or they may spend excessive time worrying about academic expectations — to the extent of not wanting to go. Middle schoolers are beginning to develop a social hierarchy that can result in an increase in bullying and various friendship turmoil, all of which can contribute to school anxiety. And by high school, students may be juggling problems in their home lives and within their friendships and relationships, alongside mounting responsibilities like holding down a job and trying to achieve good grades for college. At all these ages, school anxiety may result in school avoidance and refusal. Signs of anxiety about school According to the children’s mental health advocacy group Child Mind Institute, school anxiety can manifest in a lot of ways. Parents and teachers may notice their students are:
"Over 1 billion women around the world will have experienced perimenopause by 2025. But a culture that has spent years dismissing the process might explain why we don’t know more about it.  Photo Credit: Monica Garwood By: Jessica Grose | April 29, 2021 "Angie McKaig calls it “peri brain” out loud, in meetings. That’s when the 49-year-old has moments of perimenopause-related brain fog so intense that she will forget the point she is trying to make in the middle of a sentence. Sometimes it will happen when she’s presenting to her colleagues in digital marketing at Canada’s largest bank in Toronto. But it can happen anywhere — she has forgotten her own address. Twice.
Ms. McKaig’s symptoms were a rude surprise when she first started experiencing them in 2018, right around when her mother died. She had an irregular period, hot flashes, insomnia and massive hair loss along with memory issues she describes as “like somebody had taken my brain and done the Etch A Sketch thing,” which is to say, shaken it until it was blank. She thought she might have early-onset Alzheimer’s, or that these changes were a physical response to her grief, until her therapist told her that her symptoms were typical signs of perimenopause, which is defined as the final years of a woman’s reproductive life leading up to the cessation of her period, or menopause. It usually begins in a woman’s 40s, and is marked by fluctuating hormones and a raft of mental and physical symptoms that are “sufficiently bothersome” to send almost 90 percent of women to their doctors for advice about how to cope. Ms. McKaig is aggressively transparent about her “peri brain” at work, because she “realized how few people actually talk about this, and how little information we are given. So I have tried to normalize it,” she said. An oft-cited statistic from the North American Menopause Society is that by 2025, more than 1 billion women around the world will be post-menopausal. The scientific study of perimenopause has been going on for decades, and the cultural discussion of this mind and body shift has reached something of a new fever pitch, with several books on the subject coming out this spring and a gaggle of “femtech” companies vowing to disrupt perimenopause. If the experience of perimenopause is this universal, why did almost every single layperson interviewed for this article say something along the lines of: No one told me it would be like this? “You’re hearing what I’m hearing, ‘Nobody ever told me this, my mother never told me this,’ and I had the same experiences many years ago with my mother,” said Dr. Lila Nachtigall, a professor of obstetrics and gynecology at N.Y.U. Grossman School of Medicine who has been treating perimenopausal women for 50 years, and is an adviser to Elektra Health, a telemedicine start-up. Dr. Nachtigall said her mother had the worst hot flashes, and even though they were living in the same house when her mother was experiencing perimenopausal symptoms, they never discussed it. “That was part of the taboo. You were supposed to suffer in silence.” The shroud of secrecy around women’s intimate bodily functions is among the many reasons experts cite for the lack of public knowledge about women’s health in midlife. But looking at the medical and cultural understanding of perimenopause through history reveals how this rite of passage, sometimes compared to a second puberty, has been overlooked and under discussed. From ‘Women’s Hell’ to ‘Age of Renewal’ Though the ancient Greeks and Romans knew a woman’s fertility ended in midlife, there are few references to menopause in their texts, according to Susan Mattern, a professor of history at the University of Georgia, in her book “The Slow Moon Climbs: The Science, History, and Meaning of Menopause.” The term “menopause” wasn’t used until around 1820, when it was coined by Charles de Gardanne, a French physician. Before then, it was colloquially referred to as “women’s hell,” “green old age” and “death of sex,” Dr. Mattern notes. Dr. de Gardanne cited 50 menopause-related conditions that sound somewhat absurd to modern ears, including “epilepsy, nymphomania, gout, hysterical fits and cancer.” By: Centers for Disease Control and Prevention | April 19, 2021  "Mental health of children and parents —a strong connection
The mental health of children is connected to their parents’ mental health. A recent study found that 1 in 14 children has a caregiver with poor mental health. Fathers and mothers—and other caregivers who have the role of parent—need support, which, in turn, can help them support their children’s mental health. CDC works to make sure that parents get the support they need. A child’s mental health is supported by their parents Being mentally healthy during childhood includes reaching developmental and emotional milestones and learning healthy social skills and how to cope when there are problems. Mentally healthy children are more likely to have a positive quality of life and are more likely to function well at home, in school, and in their communities. A child’s healthy development depends on their parents—and other caregivers who act in the role of parents—who serve as their first sources of support in becoming independent and leading healthy and successful lives. The mental health of parents and children is connected in multiple ways. Parents who have their own mental health challenges, such as coping with symptoms of depression or anxiety (fear or worry), may have more difficulty providing care for their child compared to parents who describe their mental health as good. Caring for children can create challenges for parents, particularly if they lack resources and support, which can have a negative effect on a parent’s mental health. Parents and children may also experience shared risks, such as inherited vulnerabilities, living in unsafe environments, and facing discrimination or deprivation. Poor mental health in parents is related to poor mental and physical health in children A recent study asked parents (or caregivers who had the role of parent) to report on their child’s mental and physical health as well as their own mental health. One in 14 children aged 0–17 years had a parent who reported poor mental health, and those children were more likely to have poor general health, to have a mental, emotional, or developmental disability, to have adverse childhood experiences such as exposure to violence or family disruptions including divorce, and to be living in poverty. Fathers are important for children’s mental health Fathers are important for promoting children’s mental health, although they are not as often included in research studies as mothers. The recent study looked at fathers and other male caregivers and found similar connections between their mental health and their child’s general and mental health as for mothers and other female caregivers. Supporting parents’ mental health Supporting parents, and caregivers who act in the role of parent, is a critical public health priority. CDC provides parents with information about child health and development, including positive parenting tips, information and support when parents have concerns about their child’s development, or help with challenging behavior. CDC supports a variety of programs and services that address adverse childhood experiences that affect children’s and parents’ mental health, including programs to prevent child maltreatment and programs that support maternal mental health during and after pregnancy. CDC also examines issues related to health equity and social determinants of health, including racism, that affect the emotional health of parents and children. More work is needed to understand how to address risks to parents’ mental health. To help parents and other adults with mental health concerns in times of distress, CDC funded the web campaign How Right Now as a way to find resources and support. CDC is also funding the National Academies of Science, Engineering, and Medicine to develop an online resource for parents to learn skills to cope with emotions and behavior using evidence-based approaches to improving mental health, which will be released this summer." By: Robin Westen  Photo CREDIT: THAYER ALLYSON GOWDY "My friend Emily has three amazingly well-behaved children. They put their toys away when she tells them to, go to bed without a fuss, and even settle their own disputes. I actually witnessed her 3-year-old son calmly ask for a truck back from a friend who had yanked it out of his hands.
Emily admits that her children have their moments—"They are kids, after all!"—but says that real discipline challenges are few and far between. "What's your secret?" I once asked, hoping she could impart some much-needed wisdom. "Threatening them with punishment? Giving them time-outs? Bribing them with Oreos?" Emily shook her head. "Nothing like that," she told me. "If I've done anything right, it's that I've made it clear from the get-go what I expect from them. Now, all I have to do is shoot them a look, and they know to discipline themselves." It may sound too good to be true, but experts agree that Emily has the right idea about setting expectations for your kids. "When you make your expectations clear from the time your children are toddlers, they internalize those expectations and begin to expect the same thing from themselves," says Sharon K. Hall, Ph.D., author of Raising Kids in the 21st Century. In other words, since kids are naturally inclined to want to please their parents, they'll try to behave in the way that you've taught them to independent of parental involvement. In fact, experts say that kids as young as 18 months are empathetic and responsive to their parents' expectations. Even better news: Teaching self-discipline to a young child isn't as daunting as it sounds. "If you focus on the essentials starting at around age 2, your child will catch on faster, resist less, and ultimately behave better," says Robert Brooks, Ph.D., coauthor of Raising a Self-Disciplined Child. These four essentials will help you raise a kid who can keep her own behavior in check. Set Firm Rules—and Expect Respect Kids who believe they can do anything they feel like doing, and get whatever they want, tend to be the ones who act out by whining or throwing a tantrum when their demands aren't met. "Children who understand that there are well-defined boundaries learn how to self-regulate and to respect limits," says Hal Runkel, family therapist and author of ScreamFree Parenting.
Build Problem-Solving Skills One of the major reasons children behave badly is because they feel frustrated and powerless. "When you give children the tools they need to figure things out on their own, they will behave better because they'll be better equipped to take care of themselves and won't come screaming to you or act out every time they encounter a challenge," says Dr. Brooks.
 Photo Credit: Adam Hester / Photodisc / Getty Images "A well-mannered child will stand out in today's world for all the right reasons. Saying, "Please" and "thank you," and using good table manners will get your child noticed by teachers and other parents.
Teaching good manners can seem a little tricky, however. It can be hard to convince a child to follow basic manners when his peers at school might not be doing so. Help your child master basic manners with these discipline strategies: 1. Praise Your Child’s Use of Manners Praise your child whenever you catch him using good manners. For young children, this may mean saying, "Great job remembering to say 'thank you.'" Praise older kids for putting their phone away when they're at the dinner table or for shaking hands when greeting a new person. If you’ve got a younger child, provide praise right away. Say, “You did a nice job thanking Grandma for that gift.” Don’t embarrass a teen by praising him in front of other people. Instead, have a private conversation about how you appreciate that he behaved politely toward guests at a family gathering or give him positive feedback on how he handled an interaction with a store clerk. 2. Model Polite Behavior The best way to teach your child any new skill is to be a good role model. When your child sees you speaking politely to others and using your manners, he’ll pick up on that. Send thank you notes, ask for things politely, and show appreciation when people are kind. Whether you're in line at the grocery store or you're calling your doctor's office, your kids are paying attention to your behavior. And be careful about how you handle situations when you’re upset. If you’re angry with someone, do you tend to raise your voice? Do you use harsh words when you think someone has treated you unfairly? Your message about the importance of using manners won’t be heard if you don’t model how to behave politely and respectfully. 3. Role-Play Tricky Situations Role-playing gives kids an opportunity to practice their skills. It can be a helpful strategy when you're entering into a new situation or when you're facing some complicated circumstances. If your 5-year-old has invited friends to his birthday party, role-play how to use manners while opening presents. Help him practice how to thank people for his gift and how to respond if he opens a gift that he doesn’t particularly like. Sit down with your child and say, “What would you do if…” and then see what he has to say. Pretend to be a friend or another adult and see how your child responds to specific situations. Then, provide feedback and help your child discover how to behave politely and respectfully in various scenarios. 4. Provide a Brief Explanation Avoid lecturing or telling long-winded tales. Instead, simply state the reason why a specific behavior may not be appreciated. If your child is chewing with his mouth open, say, "People don't want to see the food in your mouth when they're trying to eat." If you make a big deal about it, you may inadvertently encourage the behavior to continue. But, if you can just state the reason in a calm and matter-of-fact manner, it can serve as a reminder for your child about why other people may not appreciate what he's doing."  (CNN)-"The Delta variant of Covid-19 is dominating cases worldwide, and health officials in some countries are sounding alarm over its impact on pregnant women.
Several of England's top health officials issued a joint statement on Friday urging pregnant women to get vaccinated against the coronavirus. They pointed to new data showing that 98% of expectant mothers admitted to the hospital with Covid-19 in the country since May were unvaccinated. The World Health Organization (WHO) has also previously said that infected, pregnant women face an increased risk of developing severe Covid-19 compared with non-pregnant women of a similar age.One concern is that risk might be even higher with the Delta strain, which has been shown to be more contagious and can cause more severe disease compared to the earlier variants of the virus.Here's what you need to know. Is Delta more dangerous if you're pregnant? The Delta variant is more contagious and can cause more severe disease for everyone, including pregnant women.The latest data gathered by the UK Obstetric Surveillance System (UKOSS) showed the number of pregnant women that are being admitted to hospital with Covid-19 is increasing in the UK due to the Delta strain. "Compared to the original Covid virus the new variants (alpha and then delta) caused progressively more severe disease in pregnant women," Andrew Shennan, professor of obstetrics at King's College London, said in a statement to the UK's Science Media Centre. "This included need for ventilation, intensive care admission and pneumonia, more than 50% more likely to occur," he added. The data collected by UKOSS show that around 33% of women in hospital with Covid-19 needed respiratory support and that 15% needed intensive care. The UKOSS data only includes pregnant women. However, the group said that while the increase in hospitalizations was broadly in line with the current rise in Covid-19 hospital admissions in the UK's general population, the data highlights an increase among pregnant women needing care for acute symptoms. What about risks to the baby? Previous studies have shown that Covid-19 infection raises the risk of negative outcomes for both the mother and the baby. These risks include preeclampsia, infections, admission to hospital intensive care units and even death. According to an April study published in JAMA Pediatrics that looked at over 2,000 pregnant women in 43 medical institutions across 18 countries, babies born to mothers infected with the coronavirus were also at a somewhat higher risk of preterm birth and low birth weight. The new data collected by UKOSS showed that one in five women admitted to hospital with serious Covid-19 symptoms went on to give birth prematurely, and the likelihood of delivery by C-section doubled. One in five babies born to mothers with coronavirus symptoms were also admitted to neonatal units. Is the vaccine safe for pregnant people? Yes. Studies and real-world data have shown there are no specific safety concerns for pregnant people or their babies on taking a Covid-19 vaccine. "Hundreds of thousands of pregnant women worldwide have been vaccinated, safely and effectively protecting themselves against Covid and dramatically reducing their risk of serious illness or harm to their baby," Gill Walton, the chief executive of the Royal College of Midwives in the UK, said in a statement on Friday. The US Centers for Disease Control and Prevention, the Joint Committee on Vaccination and Immunization in the UK and Australia's Technical Advisory Group on Immunization all advise pregnant women to get a Covid-19 shot. The WHO says that pregnant women should get the vaccine in situations where the benefits of vaccination outweigh the potential risks -- such as if they are living in areas with high number of cases." By Nicole Harris | January 25, 2021  Photo Credit: Sabrina Helas "Art has many benefits for children: it encourages self-expression, improves motor skills, develops patience and problem-" abilities, and increases concentration. It also gives kids a boost of self-esteem when they complete something independently. And maybe most important to kids? It's fun!
Keep kids busy and encourage their creativity with these art activities that are easy for little hands to handle. And when it comes to supplies, you probably already have most of them at home. 1. Big Reveal For this easy art activity for kids, you'll need watercolor paper, watercolor paints, painter’s tape, a paintbrush, crayons, and stickers. After taping the watercolor paper to a flat surface (like a newspaper-covered table) encourage your child to decorate it with crayons and/or stickers. Then they can paint the entire paper with watercolors. Wait until it’s dry, then gently remove the tape and stickers. These items will leave behind bright white designs on the paper! The crayons will also repel the watercolor, resulting in unpainted “negative space." 2. Natural Collage Start this art activity by printing out a full-body photo of your child (for reference, ours is 8.5 inches by 11 inches). Then take a walk outside to gather “natural art supplies” from the landscape—think leaves, twigs, flowers, and bark. Back at home, glue the items to the photo to create a memorable collage to hang in your home! 3. Coffee Filter Art Tennessee art teacher Rachel Motta, who works with the Metropolitan Nashville Public School district, shares how to turn coffee filters into paper glass with this art project for kids. It was inspired by exhibitions of Dale Chihuly's contemporary, colorful bowl-shaped glass sculptures called Macchia. Grab a coffee filter; its translucency mimics the look of glass. Give the filter uneven edges with scissors, then use non-permanent markers to make lines and spots on it. Lay the coffee filter on a turned-over yogurt container or plastic cup, apply spray starch, and watch the colors bleed together. When the coffee filter becomes saturated, stop and let it dry. 4. Handmade Tiles For this art and craft activity for kids, you’ll simply need the power of the sun and a few basic materials: ½ cup water, 1 ½ cup flour, ¾ cup salt, a mixing spoon, a mixing bowl, a sheet tray, a rolling pin, acrylic paint, and paintbrushes. You can decorate the tile with cookie cutters (any shape), rubber stamps, and small objects. To start, mix the water, flour, and salt in a bowl, and knead it for about 2 minutes. Section of a ball of the dough onto a lightly dusted countertop, and roll it into a square shape—this will be your tile. Create impressions in the soft dough with your cookie cutter, rubber stamp, or object (for example, a silk flower). Add details with a pencil. Once you’re satisfied, place the tile on the sheet tray in direct sunlight. Leave it for several hours, checking periodically to notice changes in the dough, before flipping it to dry the bottom. Color the dried tile with acrylic paint. (Note: You can make several tiles with the dough recipe, so feel free to get creative with different designs!) 5. Kaleidoscope Collage Grab some poster board or a large canvas, and get ready to make this kaleidoscope of colors! First, create a mixture of ½ cup craft glue and ¼ cup water. After your child draws a large shape (like a circle or square) on the poster, brush it with some of the mixture. Apply tissue paper squares to the wet board, brush some more glue over them, and repeat this process until you’ve covered the shape. To prevent messy dripping, we recommend completing this project outside on a flat surface (just make sure it’s not too windy!) 6. 3-D Portrait 3-D elements elevate this easy art activity for kids! Draw a simple image on a piece of card stock, cardboard, or one side of a cereal box. Ball up pieces of crepe paper, then attach them to the canvas with tacky glue." BY SARA SHULMAN | JUL 24, 2021  Photo Credit: WESTEND61 / GETTY IMAGES "With stars like Debra Messing and Halle Berry looking decades younger than their actual age, 40 is definitely the new 30! Woman are no longer dreading reaching middle age and are feeling healthier than ever, thanks to the latest fitness and wellness trends. But aging comes with a lot of changes, too. It's usually around 40 when some women start to form deeper fine lines and wrinkles. The big 4-0 also signals the importance of doing health screenings regularly. For example, at age 40, women should have their first mammogram.
“Women must always remain proactive about their health at every age,” says Taz Bhatia, MD, a board-certified integrative medicine physician, women’s health expert and author of The Super Women RX. The good news is there are ways to anticipate where your health is headed as you age through preventative screenings and an active lifestyle. Remember, age is just a number so keep it that way! Weight gain Losing weight in your 20s was as easy as cutting out soda for a week, but as women age, it gets harder to lose weight and easier to gain it. “Age, inactivity, stress levels, and poor dietary choices are the biggest precluding factors to weight gain,” says Kecia Gaither, MD, a New York City-based OB/GYN and director of perinatal services at Lincoln Medical and Mental Health Center in the Bronx. “Staying active is key,” she explains. Fatigue and low energy Feeling tired may not seem like something new to a woman in her 40s. After all, you’re probably working full-time, raising children, and managing a home, but as women age, they tend to get more tired, quicker. This is due mainly to hormonal changes happening from menopause. “Consistent sleep is a key factor in rejuvenating and replenishing the body,” Dr. Bhatia says. Dr. Bhatia recommends seven hours of consistent sleep for five nights a week. Cardiovascular disease “This is the most common cause of death in American women,” Dr. Gaither says. Over time, plaque builds up in the arteries, causing them to narrow and harden. "This prevents the normal flow of blood and oxygen that the heart needs. A clot may develop over the plaque, blocking the flow to the heart leading to a heart attack.” This is just another reason diet and exercise are so important. Poor libido There are numerous reasons women in their 40s experience a low sex drive. Everything from hormonal changes to vaginal dryness could be the cause. Sometimes the solution can be as simple as using an estrogen cream, but in other cases, it may mean something more serious. Always talk to your doctor no matter how serious or not you think the issue is. Breast cancer “Breast and cervical cancer are the two most common cancers affecting women,” Dr. Gaither says. Breast cancer can occur at any age, but the risk increases with age. "Cervical cancer can affect any woman who is or has been sexually active, but it primarily occurs in women who have had HPV, are immune compromised, have poor nutrition, and don’t get pap smears,” she adds. Routine mammograms are key once you hit 40. Insomnia As if fatigue and low energy weren’t issue enough, insomnia plagues many middle-aged women as well. In fact, a U.S. Centers for Disease Control and Prevention (CDC) study found that close to 20 percent of women age 40 to 59 said they had trouble falling asleep on four or more nights a week. The study explains that for many this is due to the onset of menopause. Night sweats, skyrocketing body temperatures, and mood swings can all affect sleep patterns. Thinning hair Although hair loss for both men and women is mainly hereditary, hormones during menopause can play a roll as well. But there are supplements and treatments you can take in order to help prevent hair loss, so if you’re worried, ask your doctor." By: MEGHAN SPLAWN | Updated FEB 15, 2021  Credit: Maria Siriano Zucchini Pesto Pizza Rolls "I have a personal rule when it comes to my kids: I always say yes when they ask to help with cooking. This doesn’t mean I’m inviting them to cook every meal with me, but when they ask I always oblige. Cooking with kids sometimes that means dinner takes 10, 15, even 20 minutes longer to get on the table, but we always learn something — even if it’s just to make sure the lid is tightly sealed on the paprika.
Letting them help now in the kitchen means they will learn to master a few basic skills before we full expect them to contribute to weekly meals. Dinner is the one meal we need the most weeknight help with, so it only makes sense to rope them into cooking what we will eat as a family. My 8-year-old has fully embraced being my sous-chef-in-training and cooks along with me two or three nights a week. Here are 18 of our go-to dinner recipes that are perfect for cooking with kids." By Kim Hooper | July 19, 2021 "Many men struggle with mental health after becoming fathers. But stigma and societal norms keep them from getting help."  Photo Credit: Keith Negley "When I was pregnant with my daughter, my husband and I took a parent prep class in which they talked at length about the signs of maternal postpartum depression. My husband took detailed notes. After all, I had a history of depression and occasionally fell down dark, deep rabbit holes from which only medication and therapy could pull me out.
My husband, on the other hand, is the epitome of stable. When his parents died in our first few years of knowing each other, I required more comforting than he did. If I had taken bets on who between us would suffer depression following the birth of our daughter, every single one of our loved ones would have bet on me. And I wouldn’t have blamed them. But it wasn’t me. I’d never thought about the possibility of men struggling with depression after the birth of a child. At the time I was focused on the well-being of our daughter, as well as my own physical and mental health. But men do struggle also. As many as one in six men can experience high levels of anxiety in the postpartum period, and about 10 percent of new dads experience postpartum depression. In the 3- to 6-month postpartum period, that rate climbs to 25 percent. Perhaps the fact that my husband was low on my list of concerns contributed to the problem, a problem that dramatically impacted the first three years of our family’s life. Recognizing depression One weekday morning in 2019, while watching our then-21-month-old daughter sitting in her high chair, shoveling fistfuls of oatmeal into her face, my husband said: “I hate this time of day.” “Why?” I asked. From where I stood, it was all rather pleasant. “I just hate parenting,” he said. “It’s relentless.” I was not surprised to hear this. I had suspected a problem and had even started reading about postpartum depression online. The Diagnostic and Statistical Manual of Mental Disorders defines depression “with peripartum onset” as a major depressive episode during pregnancy or within four weeks after birth. For men, this may develop more slowly over a full year. Typically, symptoms of a major depressive episode may include feeling sad, crying, having recurrent thoughts of death and losing interest in activities. According to Sheehan D. Fisher, an assistant professor of psychiatry and behavioral sciences at Northwestern University, symptoms for men can differ. “The actual DSM diagnosis of depression doesn’t always fit how men experience depression,” Dr. Fisher said. For men, symptoms may include frustration, agitation and irritability, an increase in dopamine-boosting activities (drinking, drugs, gambling) and isolation. That was my husband — frustrated, irritable and detached. He went to bed before 7 p.m., claiming exhaustion, though I was the one getting up with our daughter every night. He snapped at the littlest things. He just wanted to be left alone. I tried to help with pep talks: “She’s a good kid! We’re so lucky!” Then I remembered how, when I was depressed, such cheerleading only made me feel worse, as if I was letting others down with my inability to snap out of it. So I whisked our daughter off to playgrounds, giving him time to lounge on the couch or obsessively clean, something he’d taken up as a hobby. I encouraged him to go surfing or grab a beer with a friend, but he shrugged off these suggestions. I tried to initiate conversation, by asking how he felt. He just kept saying, “I’m fine,” a lie familiar to me from my own depression days. Unlike women, men are often socialized to value independence, dominance, stoicism, strength, self-reliance and control over their emotions, and many see weakness as shameful." By Christin Perry | February 25, 2020 "Almost as soon as those two pink lines pop up on a pregnancy test, your hormones get the message that something's different at mission control. Progesterone and human chorionic gonadotropin (hCG) begin pumping to signal your body to halt production on your next menstrual period, and begin forming that cluster of cells into a mini-you instead. As you probably already know, as these hormones get to work, you'll experience an onslaught of early pregnancy symptoms like nausea, fatigue, and breast tenderness.
As pregnancy progresses, our bodies produce extraordinary amounts of estrogen and progesterone, says Aumatma Shah, fertility specialist and naturopathic doctor at the Bay Area's Holistic Fertility Center. "These two steroidal hormones are key to creating dopamine and serotonin, two neurotransmitters in the brain that are important in feeling calm and happy. This is why a lot of women feel amazing when pregnant: Pregnancy offers a surge of hormones and neurotransmitters that help us feel great." But what happens to those feel-good pregnancy hormones once your baby is born? "Unfortunately, immediately postpartum and the week following delivery, estrogen and progesterone will both plummet. Simultaneously, there will be a surge in prolactin and oxytocin," says Shah. These wildly swinging hormones are to blame for those crazy emotions you'll experience after giving birth. Here's a closer look at what happens to your hormones postpartum and when so you know what to expect—and so you know the loony emotions you're feeling are all completely normal. What Happens to Hormones Immediately After Giving Birth? The birth of your sweet bundle of joy is undoubtedly one of the most exciting moments of your life. No matter how long you labor or what time you give birth—yes, even if it's at 3 a.m.—you'll likely feel an amazing, indescribable high when you meet your baby for the first time, or shortly thereafter. But those surging hormones will plummet over the next few days. Here's what's going on:
Postpartum Hormones at 3 to 6 Weeks After those first few weeks pass, you may start to feel those rollercoaster-like emotions start to regulate a bit as you begin to get into the groove of caring for baby and get used to the lack of sleep. Ashley Margeson, a naturopathic doctor says, "the first three months are a bit of a whirlwind of sleep loss and emotions as your system runs mostly on adrenaline to move you through the day." Around the six-week mark, she says, symptoms of postpartum depression may begin to show as those positive post-birth hormones continue to fade. "The changes you should look for closely are not wanting to shower or focus on hygiene, being afraid of leaving your baby with someone else, not being able to sleep fully due to continually checking on baby, and lack of desire for common tasks like eating, drinking, being around people, and leaving the house." By: Mind Panda  "Keeping kids entertained with wholesome things to do is tough! Mindfulness activities for kids provide an excellent opportunity to engage with young ones while helping them to develop valuable life skills.
In this article, we share the best mindfulness activities for kids of all ages. We’ll start with toddlers and end with early teens. Feel free to skip to your preferred age group. While we have split these kids mindfulness exercises into age groups, there are no set rules. You can try any of these activities for any age group. Mindfulness Activities for Toddlers (1 – 3 years) If you have a toddler, we don’t have to tell you how difficult it can be to get them to sit still or focus for extended periods! The most effective mindfulness activities for toddlers are basic sensory recognition exercises – smell, taste, touch, hear, see. The goal is to develop a curious mindset, the basis for mindfulness and mediation. Mindful Bathtime With fewer distractions, bathtime is a fantastic opportunity to teach a toddler mindfulness. As you’re washing your child, make a point of verbalising what you are doing. For example, “washing Jake’s back.” Try to get your child to repeat what you are saying. Use items in the bath like soap, sponge, face cloth, or toys to encourage your child to verbalise things that might otherwise remain in the subconscious. For example, “soap is slimy, or the sponge is soft.” Mindful Eating Mealtime is another opportunity for a toddler’s mindfulness activity. Talk to them about the food. Teach your child to describe the flavour, texture, and perhaps aroma of what they are eating. Again, the goal is to make unconscious thoughts and actions conscious. Mindful Playtime Most of a child’s early development comes from play. Playtime is a fantastic opportunity to encourage your child to play consciously. Choose games and activities which stimulate the senses. If you choose an art project, start by getting them to feel the texture of the paint, the bristles of the brush, and verbalise those actions. Through all of these mindfulness activities for toddlers, the goal is to nurture a curious mind. Our goal is to bring the unconscious to the conscious mind. Mindfulness Activities for Preschoolers (4 – 6 years) As your child progresses from toddler to preschooler, their vocabulary grows, and they begin to start identifying emotions. This stage of development is the perfect time to use mindfulness activities to teach your child about understanding and dealing with emotions. SnapHappy Emotional Awareness Game MindPanda’s SnapHappy emotional awareness game is perfect for preschoolers but can also be helpful for kids up to the age of 10. SnapHappy encourages children to think outside the box to help build social skills and emotional intelligence. The game prompts players to describe emotions and why these feelings might occur." |
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SANDRA RODRIGUEZ-SIUTS, PH.D., LLC
8585 E Hartford Dr., Suite 120 Scottsdale, AZ 85255 Phone: (480) 473-5411 Fax: (480) 436-6900 © Copyright 2021 Sandra Rodriguez-Siuts, Ph.D. - All Rights Reserved |