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Marla Ahlgrimm Alcohol And Your Hormones

While there’s nothing wrong with having a glass of wine with dinner or a few drinks on a night out, Marla Ahlgrimm says that women may be particularly vulnerable to the effects of alcohol. Specifically, the retired compounding pharmacist explains that alcohol can have a significant effect on women’s hormones.

Alcohol And Estrogen

Estrogen is one of the primary female sex hormones, says Marla Ahlgrimm. Alcohol can disrupt the relationship between estrogen and the glands which regulate its production. A single drink now and then likely won’t raise any red flags with your body’s “operating system,” but heavy drinking can suppress ovulation. By disrupting the menstrual cycle, women may find that the hormones stay out of balance.

Alcohol And Testosterone

Women are not the only ones that are affected by alcohol, says Marla Ahlgrimm. Men may experience reduced testosterone production as a consequence of overindulging. These lower testosterone levels can cause a waning libido, erectile dysfunction, and infertility.

Stress Hormone

If you drink to relax, you should know you may be causing the exact opposite effect to your body. Marla Ahlgrimm says that alcohol does have a relaxing and calming effect on the body, but only in the initial consumption stage. Long-term (or with heavy and continuous drinking) alcohol use can change the way the body regulates cortisol production. According to Marla Ahlgrimm, the body may produce more cortisol to counter the effects of alcohol.

Alcohol And Blood Sugar

Alcohol can have an impact on a woman’s insulin levels as well, says Marla Ahlgrimm. Heavy drinking can cause a blood sugar spike and significant drop, which can cause shakiness, dizziness, and confusion. This is especially prevalent in people who prefer fruity cocktails over straight liquor. Chronic alcohol abuse can also impair a person’s insulin sensitivity. This, in turn, may contribute to the risk of developing type II diabetes.

Responsibility In Moderation

Marla Ahlgrimm says that most women can safely consume a few drinks each week with little concern. However, she says there are a few things women should think about as they prepare to imbibe. This includes:

National drinking guidelines. The National Institute on Alcohol Abuse and Alcoholism notes that moderate drinking in women means less than one drink per day. This equates to a 5 ounce glass of wine or a cocktail made with 1.5 fluid ounces of liquor.

Quality over quantity. Instead of drinking for the intoxicating effect, Marla Ahlgrimm recommends enjoying the flavor and the social aspect of an evening beverage every now and then.

Hydration matters. On those nights that you just have to “let loose,” Marla Ahlgrimm recommends alternating alcoholic and nonalcoholic drinks. This not only slows down alcohol consumption but also keeps the body hydrated.

Eat and drink together. It’s known that food slows down the absorption of alcohol. This means that drinking with a meal or having light snacks throughout an evening out may help reduce the intoxicating effects of alcohol. And the less you drink, the less likely you are to wake up with a headache (or worse). 

Ultimately, Marla Ahlgrimm says that alcohol does not have to be the enemy. While overconsumption of any type of intoxicating substance can be a problem, a few drinks now and then will likely not have any long-term effects on a woman’s health or hormones. However, she insists that responsibility is key, and maintaining moderation is the best way to ensure a safe and non-health-impacting alcohol experience.

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Marla Ahlgrimm on the Pituitary Gland

What’s the size of a pea but controls most of the body’s functions? Marla Ahlgrimm says the answer is the pituitary gland.

According to Marla Ahlgrimm, many health experts and endocrinologists refer to the pituitary gland as the body’s “master gland.” Essentially, the hormones it manufactures control so many different aspects of the human body that it is considered essential to life. Among other things, the pituitary gland creates prolactin, a hormone found in nursing women that begins the lactation process.

Marla Ahlgrimm explains that the pituitary gland is also responsible for secreting hormones that work on the testes, thyroid gland, adrenal gland, and ovaries. These, in turn, produce a host of other hormones related to bodily functions, including reproduction. The pituitary gland is additionally important since it controls metabolism, blood pressure, and sexual maturation.

The pituitary gland produces growth hormone, thyroid stimulating hormone, and many others. According to Marla Ahlgrimm,the pituitary gland’s posterior section also works as a storage unit for oxytocin and vasopressin, which are hormones created by the hypothalamus. These hormones are responsible for feeling happy and blood pressure respectively.

Considering that it’s one of the most important components of the body, Marla Ahlgrimm says it’s important to know that there are many different things that can go wrong with the pituitary gland. Cushing’s disease and empty sella syndrome are just two examples. Cushing’s disease is typified by the pituitary gland producing too much of one or more hormones. Empty sella syndrome is a condition that has an effect on the shape and size of the pituitary gland.

Marla Ahlgrimm notes that tumors, both cancerous and benign, can also affect the pituitary gland. Untreated tumors can interfere with vision but rarely do pituitary tumors spread throughout the body.

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Marla Ahlgrimm Discusses the Importance of Breast Self-Exams

Responding to the vast array of information, research and news about breast cancer found online today, pharmacist and women’s health expert Marla Ahlgrimm says that some of this well-intentioned advice may be misguided.

Women are encouraged to know their family history and take responsibility for their health, notes Marla Ahlgrimm. Being informed about all aspects of their physical well-being offers women peace of mind and allows them to enjoy daily activities with family members and friends.

In the recent past, a great number of articles posed the idea that a breast self-exam was sufficient. Although a self-exam is not a harmful activity in and of itself, it does not take the place of routine examinations from a qualified healthcare practitioner. As Breast Cancer Awareness Month draws to a close, Marla Ahlgrimm urges women to build a close relationship with their doctors as a way to monitor any changes or adjustments in their health. Ahlgrimm notes that the American College of Obstetricians and Gynecologists, the American Cancer Society and the Susan G. Komen Foundation do not recommend the self-exam as an appropriate screening practice for breast cancer.

Instead of conducting self-exams, women have now been encouraged to understand the symptoms and signs of breast cancer, reports Marla Ahlgrimm. By receiving proper screenings on a regular basis, women can avoid bad news in the future. Marla Ahlgrimm also recommends that women control their weight and incorporate exercise into their daily routine. These measures could save lives, concludes Ahlgrimm.

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Beyond the Beads: Marla Ahlgrimm on Women And Sweating

Sweating, the body's cooling mechanism, is a universal experience, yet women's sweat story unfolds differently. While men and women perspire for many the same reasons, Marla Ahlgrimm stresses that understanding the nuances of how women sweat empowers them to navigate their bodies and address any concerns with confidence.

Hormonal Discord

Imagine that the body is an orchestra. The conductors are, as related to sweating, estrogen and progesterone. These sex hormones affect every aspect of women’s health, says Marla Ahlgrimm. Their fluctuating presence throughout the menstrual cycle dictates sweat production and distribution. Two great examples are basal body temperature and premenstrual syndrome.

Basal Body Temperature. During ovulation, when estrogen levels spike, basal body temperature rises slightly. Marla Ahlgrimm explains that this can heighten sensitivity to heat, leading to more noticeable sweating, especially during exertion.

Premenstrual Syndrome. Hormonal fluctuations before menstruation create a cacophony of symptoms. Marla Ahlgrimm says these include hot flashes – sudden bursts of warmth accompanied by sweating, often on the face and neck. This is not caused by external heat, but the body's struggle to regulate its internal temperature due to hormonal shifts.

Menopause

Menopause is marked by a decline in estrogen levels and is the culprit behind hot flashes and night sweats, says Marla Ahlgrimm. These occur because the body struggles to maintain its internal temperature due to the hormonal shift, not in response to external heat.

While hormones play a vital role, other factors influence women's sweating patterns:

Body Composition.  Women typically have a higher percentage of body fat compared to men – Marla Ahlgrimm reminds us that this does not mean that women are typically heavier than men – and this impacts sweat production and distribution. This can lead to differing sweat patterns compared to men, even during similar activities.

Physical Activity. During exercise, both men and women sweat; however, women may sweat more on areas like the upper body and thighs due to variations in sweat gland distribution. Women also experience sweat under their breasts, says Marla Ahlgrimm.

Stress And Anxiety. Both sexes experience increased sweating during stressful situations, but women may be more susceptible due to higher levels of stress hormones such as cortisol. 

Sidelining Sweat

While sweating is a natural and necessary bodily function, excessive sweating or concerns about sweat-related issues can be addressed in many ways. Marla Ahlgimm says that these include:

Wear breathable clothing. Marla Ahlgrimm suggests opting for natural fabrics, like cotton or linen, that allow for better air circulation and moisture absorption, creating a soothing environment for your skin.

Choose the right antiperspirant. These products can help manage sweat and odor. Marla Ahlgrimm recommends aluminum-free options, which can help maintain a natural balance.

Practice stress management.  Stress management techniques, including yoga, meditation, and deep breathing, can help manage stress and potentially reduce sweating related to anxiety, creating a calmer internal environment. Marla Ahlgrimm suggests that even something as simple as walking away from a stressful situation for five minutes can help.

Seek a professional opinion. Again, sweating is a natural, necessary, and desirable process of the human body. But, if it is excessive, persistent, or disrupts daily life, consult a doctor to rule out any underlying medical conditions. They can offer expert guidance and help create a personalized strategy to address your concerns.

By understanding the unique factors influencing women's sweating patterns and recognizing the interplay of hormones, body composition, and lifestyle factors, women can navigate their sweat response with informed confidence. However, remember that sweat is a natural function and nothing to be embarrassed by.

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The Ketogenic Diet And Your Hormones

The “Keto” diet gets a lot of press time. It’s known for helping people lose weight and improve the symptoms of some health conditions. And according to Marla Ahlgrimm, there may be some health benefits for women moving to a high-fat, low-carbohydrate diet.

What Is The Ketogenic Diet?

In short, a ketogenic diet is one that focuses on mostly high-fat foods and essentially depletes the body of carbohydrates. Marla Ahlgrimm explains that this forces the body to utilize fat instead of carbohydrate-derived glucose for energy. When it does this, it burns fat much faster and can result in weight loss. A ketogenic diet may also be an option for some people with diabetes, obesity, or epilepsy when utilized under the guidance of a healthcare professional.

Hormone Balance

Marla Ahlgrimm says there are some research studies that suggest a low-carbohydrate diet may actually help women with certain hormone related conditions, specifically PCOS. It’s believed that low carb intake may lead to hormone balance improvement. Under a doctor’s guidance, a 45-day carbohydrate vacation may help alleviate some symptoms of PCOS. Reduced carbohydrates may also increase a woman’s levels of globulin, which Marla Ahlgrimm explains is a sex hormone-binding chemical.

Drawbacks

A ketogenic diet is not for everyone or for every situation, says Marla Ahlgrimm. Because a carbohydrate-restricted diet can lead to hormone changes, women may notice irregular periods or a change in their bleeding pattern. Women who have a history of amenorrhea may be more prone to menstrual cycle changes as the result of carb restrictions.

Marla Ahlgrimm also notes that there is a potential concern about long-term carb restriction and bone health. Decreased carbohydrates may affect mineral density in some women. This can increase the chances of developing osteoporosis during menopause. 

For Other Health Conditions

As Marla Ahlgrimm mentioned previously, a low-carbohydrate, or ketogenic, diet is often recommended to people with specific health goals. She says that women and men alike with hefty weight loss needs may be guided through a healthy ketogenic diet to jumpstart a new healthy lifestyle. Reducing carbohydrates and sugar can also reduce blood sugar levels and, under medical supervision, can also help with type II diabetes. Marla Ahlgrimm notes, however, that this may also need to be combined with medication adjustments.

Finally, and most notably, a ketogenic diet has been known to help epileptic individuals reduce their symptoms. Epileptic children especially may benefit from a highly-monitored ketogenic diet.

Marla Ahlgrimm recommends that women who are considering a ketogenic diet to help with their PCOS or other symptoms consult their primary health care physician. Not everyone is a candidate for cutting carbs, but all women with health concerns can benefit from a discussion about diet with their doctors.

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UTIs And You | Marla Ahlgrimm

As women, we are not strangers to the burning and discomfort of a UTI, or urinary tract infection. But what, exactly, is a UTI, how do they happen, and what can you do about them? Today, women’s health expert and self-help author Marla Ahlgrimm offers insight.

What is a urinary tract infection?

A urinary tract infection is, as the name suggests, an infection of the urinary tract. While the symptoms of a urinary tract infection can mimic other concerns, women often experience frequent urination, a burning pain when relieving the bladder, and a continual need to urinate. According to Marla Ahlgrimm, some women also experience blood in the urine – this is a sign to seek immediate medical attention.

Other symptoms of a urinary tract infection might include pelvic pain, foul-smelling or discolored urine, or fever.

What causes UTIs?

Marla Ahlgrimm explains there are many different ways that a UTI might develop. The most common cause is atypically benign bacteria (E. coli) being introduced into the urethra. This can happen when a woman wipes from back to front or engages in sexual activity that introduces bacteria into her vaginal cavity. Marla Ahlgrimm says that some spermicides, along with wearing tightly fitted clothing, can also introduce E. coli bacteria into the urinary tract.

While rare, Marla Ahlgrimm says that urinary tract infections may also be caused by certain types of fungi, viruses, and parasites.

Risk factors

The top risk factor for developing a UTI is simply being female. Marla Ahlgrimm says this is because women have shorter urethras than their male counterparts, which makes it easier for bacteria to travel from the exterior into the bladder. Women who engage in frequent intercourse, especially with multiple partners, are also at a higher risk.

Urinary tract infections can also be more frequent in women with certain neurological conditions, those with bladder stones, and women with diabetes. Women who use a diaphragm as their primary form of birth control may also find that they experience a burning sensation “down below” fairly frequently.

According to Marla Ahlgrimm, women who hold their urine for long periods, such as those who work without bathroom breaks and women who are pregnant, are also at a higher risk of urinary tract infections.

Prevention and treatment

Marla Ahlgrimm says that urinary tract infections can usually be treated with an antibiotic. However, she also stresses that prevention is the best medicine. Marla Ahlgrimm explains that maintaining vaginal hygiene can help. She also recommends urinating immediately after sexual intercourse and, for some women, utilizing vaginal estrogen – available by prescription only.

DIY

While Marla Ahlgrimm recommends seeing a doctor if you believe that you have a urinary tract infection, she also says that a few simple steps may offer relief. The first is to increase the amount of water you drink every day. If you’re currently drinking more sugary or caffeinated beverages than plain water, it’s time to flip those amounts. You should also empty your bladder frequently and avoid acidic and spicy foods. A heating pad applied to the abdomen may also bring relief.

While there may be no way to prevent all instances of UTIs, Marla Ahlgrimm says that maintaining proper hygiene can help. She does caution, however, that an untreated urinary tract infection can lead to significant health concerns and recommends contacting a qualified healthcare professional for burning that does not go away within a few days.

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Marla Ahlgrimm: The Hormone And Caffeine Connection

Coffee is one of the most popular drinks in the world, and Marla Ahlgrimm says that women are usually the first to reach for a warm cup of motivation in the morning. If this sounds like you, you should know that coffee can actually affect your hormones. But is that always a bad thing?

According to Marla Ahlgrimm, caffeine is the main stimulant in coffee, and it can have a number of effects on the body. The drink causes increased alertness, enhanced mood, and improved cognitive functions. But caffeine can also affect hormone levels, particularly estrogen. Some studies have found that women who drink more than three or four cups of coffee per day have lower levels of estrogen than those who drink fewer. This is due to caffeine blocking the production of aromatase, an enzyme responsible for turning testosterone to estrogen.

Marla Ahlgrimm also notes that caffeine can increase cortisol levels. As you know, cortisol is the body’s main stress hormone. Caffeine stimulates the adrenal gland, which produces cortisol, which can lead to higher blood pressure, lowered metabolism, and impaired immune function. According to Marla Ahlgrimm, caffeine can also affect progesterone production, but she notes that more research is needed to identify why and exactly how.

Overall, coffee can affect hormones, but the effects vary from woman to woman. Some may experience no changes to the hormones, while others see decreased estrogen or increased cortisol. Marla Ahlgrimm says that weight, age, stress, genetics, and medical conditions can all affect how coffee impairs or enhances a woman’s hormones.

Moderation Is Key

Marla Ahlgrimm says that women don’t necessarily have to put down their thermoses and notes that coffee can be a perfectly healthy (and delicious) addition to a woman’s diet when consumed in moderation. A few tips to keep your coffee consumption within safe levels include:

Keep track of your intake. Look for an app that helps you keep track of how many cups of coffee or caffeinated sodas you drink each day. This can help ensure that you’re not consuming too much caffeine or sugar. Marla Ahlgrimm says you can also simply write this in a notebook.

Choose reduced caffeine beverages. Marla Ahlgrimm says that decaffeinated coffee is a great option if you enjoy the taste of coffee but tend to consume more than 4 cups each day. You can also find lower-caffeine espresso.

Skip the sugar and flavored creamers. In addition to the caffeine content, Marla Ahlgrimm says that coffees sweetened with sugar and flavored creamers may contain excess sugar, which can also have a negative effect on your diet and overall health.

Don’t drink coffee before bed. While a quick cup of coffee can help you wake up first thing in the morning, it’s not going to help you sleep. Caffeine can interfere with your ability to settle in for the evening, so drink your last drink well before the sun goes down.

Listen to your body. Your body will tell you whether you’re drinking too much coffee or not, says Marla Ahlgrimm. Look for signs of anxiety, insomnia, irregular periods, or other issues that might be directly related to your caffeine consumption.

Find hidden caffeine sources. Coffee is not the only source of caffeine that you’re likely consuming, says Marla Ahlgrimm. Energy drinks, sodas, and certain teas (green and black in particular), also contain high levels of caffeine that add to your daily intake. Certain foods, such as chocolate, some pain relievers, and certain cold medicines, also contain low levels of caffeine.

At the end of the day, the goal is health, says Marla Ahlgrimm. Fortunately, that can include coffee and other caffeine sources in moderation.

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Marla Ahlgrimm Offers Tips On How To Stay Stress-Free During The Holidays

The holidays are a time for friends, family, and festivities. However, Marla Ahlgrimm and women across the country alike know that they can also be a time for stress. From shopping and cooking to traveling and social engagements, the pressure to be perfect can be physically and emotionally overwhelming. If you feel stressed out during the holidays, you’re not alone. Fortunately, there are ways to quell the craziness so that you can enjoy those precious, fleeting moments that mark the last few weeks of the year.

Manage your expectations.

The holidays are supposed to be a time for picture-perfect gatherings accented by elaborate meals. However, Marla Ahlgrimm stresses that it’s important to remember that the holidays are not about being the modern-day emulation of a Norman Rockwell poster. Instead, they’re more about spending time with loved ones and creating memories that you will cherish for a lifetime.

Set realistic goals.

There’s a good chance that you’re trying to do too much, and your body’s probably already given you the warning signs. Learn how to set realistic goals and focus on the things that are most important to you. Make a list that starts with your top priorities, and don’t get sidetracked into tending to everyone and everything else.

Learn the signs of stress.

There are many different ways that your body can tell you that it is stressed out. And the vast majority relate back to your hormones. Cortisol, for example, can give you high blood pressure and lead to weight gain, irregular periods, and fatigue. You may also experience digestive issues and insomnia, says Marla Ahlgrimm.

Delegate.

There is nothing wrong with letting your teenage daughter mash the potatoes or your husband take the turkey out of the oven. Marla Ahlgrimm says to use the hands around you as an extension of your own but not to micromanage. Remember, it’s okay if things don’t get done exactly the way you would do them.

Be mindful of your budget.

Money is one of the biggest stressors throughout the holidays, says Marla Ahlgrimm. Set a budget, and then stick to it. You don’t have to overextend yourself to give everyone a Holly Jolly holiday, and you don’t have to buy the kids the same dollar amount for them to be happy with Santa’s spread come Christmas morning.

Give yourself the gift of “no.”

The word “no” is the most powerful in the English language for women who are overwhelmed throughout the holidays. Give yourself the gift of reclaimed time by saying no to events and activities that you don’t really want to attend. You do not have to be everything to everyone, and there is no shame in wanting time for yourself.

Be present in the moment.

One of the best ways to sidestep stress throughout the holiday festivities is to be present in each moment. In other words, don’t worry about what comes next, just enjoy what is and know that what’s to come brings just as much happiness as it does hassle.

Ultimately, Marla Ahlgrimm says that women can’t always get away from stress throughout the holidays. But there are ways to be your very best from the turkey table to New Year’s day. From watching your budget and managing your expectations to saying no and being present in the current moment, today’s tips can help you manage stress so that your holidays can be merry and bright.

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Marla Ahlgrimm : Does Coffee Affect My Hormones

If you’re one of those women who doesn’t start her day until she’s downed a cup (or two) of coffee, you’re not alone, says Marla Ahlgrimm. As one of the most popular beverages in the world, coffee is a staple in homes across the globe. But, while it’s unquestionably delicious, provides a boost of energy, and even has some positive health effects, it’s worth asking, “does coffee affect my hormones?”

The simple answer is yes. Coffee absolutely can have an effect on women’s hormones. However, according to Marla Ahlgrimm, when consumed in moderation, coffee is likely not harmful. But if you still want to know how coffee might affect your hormones, keep reading.

Estrogen

You are know that estrogen is the primary sex hormone in females. It’s a chemical messenger that’s responsible for telling your body went to start and stop your menstrual cycle and it plays an important role in pregnancy and menopause. But coffee can have a complex effect on estrogen levels, says Marla Ahlgrimm. 

First, coffee can increase estrogen levels in the short term. This is because it contains traceable levels of caffeine, which stimulates the production of the hormone. Coffee can also interfere with the body’s ability to process estrogen and may decrease levels over time. Some studies have suggested that women that drink four or more cups of coffee each day have lower estrogen levels than those who consume less than a single cup.

Progesterone

Progesterone is another crucial sex hormone in women. Marla Ahlgrimm says that this is what’s responsible for preparing the uterine lining for pregnancy. It’s believed that coffee may stimulate the production of progesterone thanks to its caffeine levels, but, similar to how caffeine affects estrogen, coffee may also slow the body’s ability to process progesterone.

Testosterone

While testosterone is typically considered a male hormone, women also have low levels of testosterone, which is responsible for muscle mass, sex drive, and bone density. Marla Ahlgrimm says that women who drink two or more cups of coffee before working out may have higher levels of testosterone than those who don’t consume caffeine at all.

Thyroid hormone

If you struggle with thyroid problems, Marla Ahlgrimm says it may be best to reduce your coffee intake. This is because coffee may have a negative impact on thyroid hormones, which regulate energy levels, mood, and metabolism.

Cortisol

Cortisol is the hormone responsible for how you feel when you’re stressed out and overstimulated. It’s released in response to stress and helps the body physically cope with its effects. Marla Ahlgrimm explains that prolonged exposure to cortisol can have significant negative effects on a woman’s health. Unfortunately, cortisol is known to increase with coffee consumption. 

The overall effect of coffee on hormones and women is complex and depends on a number of factors. Marla Ahlgrimm says that the amount of coffee consumed, a woman’s individual metabolism, and other lifestyle factors play a role in how caffeine affects hormone production and processing. And although a cup of coffee now and then (even every day) likely won’t create problems, Marla Ahlgrimm says it’s up to each of us to know our limits, maintain moderation, and talk to our doctors if we suspect an issue to avoid a caffeine conundrum.

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Holiday Weight Gain? Marla Ahlgrimm Explains Why The Scale Goes Up As The Temperatures Go Down

The holidays are a time for feasting and celebration. But all of this merriment can bring with it extra pounds that last the entire year, says Marla Ahlgrimm. Some studies suggest that women are more likely to gain weight during the holidays than men, and while it does not seem fair, there are many reasons for the “winter weight.”

According to Marla Ahlgrimm, the biggest culprit for weight gain during the holidays is an abundance of food. We tend to go home to home and to different venues for meals, parties, and potlucks. It’s challenging to say the least to resist all of the delicious foods and snacks we don’t have access to all year long.

Marla Ahlgrimm also cites reduced physical activity. Many people are busy during the holiday season with shopping, decorating, and filling their social calendars. This can leave less time for the gym, running, and other activities that keep us fit. Further, Marla Ahlgrimm says that women tend to experience stress more prevalently during the holidays, which can lead to unhealthy eating habits and weight gain.

In addition to increased food, decreased activity, and elevated stress levels, Marla Ahlgrimm says there are other reasons that women, in particular, may see their scale shoot up higher than before from Halloween through New Year’s. These include:

Hormonal changes. Women’s hormones fluctuate throughout the month, and these natural fluctuations can affect appetite and weight gain. Throughout the holidays, women experience increased levels of cortisol, and the stress hormone can trigger weight gain around the abdomen. Plus, women have access to more snack-style foods throughout the holidays, which means they may feel more freedom to eat more when their hormones boost their appetite.

Social pressure. Although it might seem counterintuitive, Marla Ahlgrimm says that women feeling pressure to look their best about the holidays can lead to overeating – or worse, restrictive diets that bring on binge eating.

Lack of sleep. Sleep deprivation can have an effect on a woman’s eating habits and body weight. Marla Ahlgrimm explains that many people (especially moms) may experience prolonged sleep deprivation throughout the last three months of the year.

Alcohol consumption. Alcohol may be consumed in excess throughout the holidays. And, like cortisol, Marla Ahlgrimm says that alcohol intake can increase fat around the abdomen.

Seasonal depression. Marla Ahlgrimm says that many women experience seasonal depression once the sun begins to hide earlier in the day. This can lead to overeating and decreased physical activity, which work together against a woman’s healthy eating goals.

How To Avoid Weight Gain During The Holidays

Although you’re surrounded by captivating confections, Marla Ahlgrimm says it is possible to avoid weight gain throughout the holidays. First, she says to pay attention to your fullness cues. Eat slowly, savor every bite, and don’t overfill your plate. She also recommends saving the sugary drinks and snacks for genuinely special occasions and focusing on healthier options for your “everyday” eating.

Losing The Winter Weight

If you do find the scale ticking up higher than desired come January 1, don’t panic. Marla Ahlgrimm says that setting realistic goals and making small changes to your diet and exercise routine can help you lose 1 to 2 pounds per week. Remember, consistency is key to losing and maintaining your weight, and you can counter the effects of a few bad decisions on Thanksgiving and Christmas by paying attention to what you eat and do from January on.

Marla Ahlgrimm closes by reminding women to contact their primary health care physician if they believe their weight gain is not caused by celebratory indulgences. There are many health conditions that can increase a woman’s size, and it’s best to rule out any concerns before setting your New Year’s resolutions.

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Marla Ahlgrimm On How Stress Can Affect Your Hormones

Stress is normal, and something we all experience. However, according to Marla Ahlgrimm, chronic stress can have a negative impact on your physical and mental health. Women are especially affected by stress as it can cause disruptions in the delicate hormone balance.

Marla Ahlgrimm explains the hormones are chemical messengers. These control the vast majority of the body’s functions. Among other things, Marla Ahlgrimm says that stress controls mood, metabolism, and the reproductive system. When you’re stressed, your body releases cortisol, adrenaline, and other hormones. While these are meant to help you cope with stress, they can also have side effects you might not like when released too often.

Stress And Cortisol

While cortisol is a beneficial hormone that can help you get through the worst of times, even low levels of cortisol throughout the blood over time can suppress the immune system, increase your risk of weight gain, and leave you feeling anxious and depressed. Marla Ahlgrimm notes that stress can also trigger irregular periods, infertility, and menopause symptoms.

Ways To Control Chronic Stress

While there’s no way to eliminate all stressors completely, Marla Ahlgrimm says there are things that women can do to reduce the effects on the body. These include:

Get enough sleep. According to Marla Ahlgrimm, when you’re well rested, you are better able to physically and mentally cope with stress. Strive for at least eight hours each night. Make this consistent, and don’t play the catchup game on the weekends.

Eat a healthy diet. Eating healthy food gives the body the nutrients it needs to function at its very best. Ideally, your diet should consist of proteins, whole grains, fruits, vegetables, and dairy. While there is nothing wrong with sneaking a snack every once in a while, Marla Ahlgrimm says to leave the salted chips and sweet candy bars as an occasional treat versus an every day delight.

Exercise. Exercise triggers the release of endorphins. These are neurotransmitters that have mood-boosting effects. A moderate to intense workout for about 30 minutes each day is ideal for most women.

Practice relaxation techniques. Yoga, meditation, reading, and even walking can help you relax and destress.

Spend time outside. If you decide to go for a walk, Marla Ahlgrimm says to make sure that your stroll takes place outdoors… at least part of the time. Being outside triggers the release of happy hormones, which can effectively combat stress-related hormones.

Have a support network. Build and utilize your support network. Marla Ahlgrimm explains that having people on your side in good times and bad can help you get through the most stressful events in your life.

Seek professional help. There is no shame in admitting that you’re not fully equipped to handle stress, strain, and anxiety. Marla Ahlgrimm recommends seeking the professional help of a therapist, counselor, or psychologist when the world begins to feel a bit more than you can handle.

Ironically, a little bit of stress is a good thing for our bodies and minds. However, Marla Ahlgrimm stresses (no pun intended) that feeling the strain for too often and for too long can leave us feeling like a shell of ourselves. Today's tips can help you overcome even the most stressful of situations and live a more peaceful and balanced life.

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Marla Ahlgrimm On The Fascinating Phases Of The Menstrual Cycle

Our menstrual cycle is a remarkable biological process that plays a huge role in our reproductive health. Marla Ahlgrimm says that the menstrual cycle lasts approximately 28 days, but it can vary from person to person. It is an intricate cycle that involves a series of hormonal changes and physical transformations.

Today, Marla Ahlgrimm dives into the four main phases of the menstrual cycle: menstrual, follicular, ovulatory, and luteal, and explores their functions and their significant hold on our lives each month.

The Menstrual Phase

The menstrual cycle begins with the shedding of the uterine lining, known as the menstrual phase. This typically lasts between four and six days, during which time the body disposes of the unneeded tissue that’s built up in preparation of a potential pregnancy. This phase, which is also known as the period, is triggered by a decrease in estrogen and progesterone. It is often preceded and accompanied by cramps, mood swings, and other unpleasant side effects triggered by the release of the hormone prostaglandin.

Follicular Phase

Once your period is over, Marla Ahlgrimm says that your body begins the follicular phase of your menstrual cycle. This typically lasts between seven and 21 days and is characterized by the growth of new follicles throughout the ovaries, each of which contains an immature egg. The hormone “follicle-stimulating hormone," or FSH, prompts the development of these follicles, which in turn produce estrogen. Marla Ahlgrimm explains that rising estrogen levels stimulate a thickening of the uterine lining in preparation for pregnancy. At the same time, this hormone also contributes to increased energy levels and improved mood. Internally, the follicular phase is also when the body produces the most cervical mucus to aid in sperm movement.

Ovulatory Phase

According to Marla Ahlgrimm, the ovulatory phase occurs around day 14 of the menstrual cycle. This is triggered by a surge of hormones, which Marla Ahlgrimm explains prompts the strongest follicle to rupture and release an immature egg from the ovary. This is a process known as ovulation. As an egg is released and travels into the fallopian tube, it’s ready to be fertilized by sperm. The ovulatory phase is the shortest of the menstrual cycle, and typically only lasts between 12 and 24 hours. Interestingly, many women find themselves wrapped up in sexual desire during this time as their bodies seek sperm implantation.

Luteal Phase

The luteal phase lasts about two weeks. During this time, the ruptured follicle transforms to a structure called corpus luteum, which starts to produce progesterone. This hormone works to maintain the uterine lining in preparation of pregnancy. If the ovum is not fertilized during this time, Marla Ahlgrimm says that a woman’s hormone levels begin to decrease as the corpus luteum breaks down. This leads to a decline in estrogen and progesterone, which initiates the shedding of the uterine lining so that the cycle can begin again.

Marla Ahlgrimm says that the female menstrual cycle holds significance beyond reproduction. Hormone fluctuations have a significant impact on a woman’s mood, her energy levels, and even her cognitive functions. And although the female menstrual cycle is a captivating and intricate biological dance, it’s not always pleasant. Marla Ahlgrimm says that it’s important that women understand where they might be in their cycle so that they can better manage their symptoms.

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Is There A Connection Between Stress And The Menstrual Cycle?

Marla Ahlgrimm says yes!

The menstrual cycle is a complex physiological process that occurs in women. It involves many hormone changes and physical symptoms. Stress is a part of life. It has a well-documented impact on our overall well-being. However, Marla Ahlgrimm says that many women are unaware of the intricate relationship between stress and the menstrual cycle. Today, we take a look at this sometimes turbulent dance and shed light on how stress can impact hormone balance and mental health.

An Overview Of The Menstrual Cycle

Marla Ahlgrimm says that it’s first important to understand that the menstrual cycle comes in phases. These are menstruation, follicular, ovulation, and luteal. Each phase is regulated by delicate interplay of hormones. Progesterone and estrogen are the biggest players. Any disruption in this hormone balance can boost the symptoms you may already feel and lead to irregular cycles, physical discomfort, and mood changes.

Stress And Hormone Regulation

Marla Ahlgrimm says that stress triggers the release of cortisol, which you may know as the stress hormone. Elevated levels of cortisol can then interfere with the hormone balance required to maintain a regular menstrual cycle. Stress disrupts the communication between the brain and the reproductive system, which can change the intensity, duration, and frequency of your period.

Chronic Stress In The Menstrual Cycle

We all experience stress from time to time. However, Marla Ahlgrimm says that some women experience chronic stress due to issues that range from financial worries to being perpetually busy. Unmanaged chronic stress can have major effects on the menstrual cycle. Prolonged exposure to cortisol can affect the hypothalamic-pituitary-adrenal axis (HPA), which controls reproductive hormone and cortisol production. This interruption can result in missed or infrequent periods.

Stress And PMS

If you’re one of the many women that experience premenstrual syndrome each month, Marla Ahlgrimm says it’s especially important to watch your levels of stress. Being overly anxious can exacerbate the symptoms of PMS, particularly bloating, irritability, fatigue, and mood swings.

Coping With Stress For A Healthy Menstrual Cycle

Marla Ahlgrimm notes that the vast majority of women will have a menstrual cycle from about their 13th birthday through their mid-to-late 40s. And while there is no way to mitigate stress completely in the decades in between, she says that there are strategies that can help. These include:

Practicing stress management techniques. Marla Ahlgrimm explains that activities, such as yoga, meditation, and mindfulness, can help to reduce stress each day.

Regular exercise. Physical activity works to alleviate stress and promote a healthy hormone balance. Exercise further triggers the release of dopamine, which can inject a bit of hormonal happiness in times of need.

Sleep more. Many women get six or fewer hours of sleep each night, says Marla Ahlgrimm. But we need at least seven -- eight is ideal -- for our bodies to fully heal and regulate overnight. Marla Ahlgrimm says we must recognize how quality sleep affects our overall well-being.

Eat well. A balanced diet can help you achieve balanced hormone levels throughout the month. Marla Ahlgrimm says that, in addition to eating well and staying hydrated, women experiencing stress should limit caffeine and alcohol intake.

Stress is a part of life, but it does not have to be one that takes a major toll on your hormone health, says Marla Ahlgrimm. By understanding how your mental state affects the physical, you empower yourself to make changes that help you settle your mind so that you can enjoy a healthy body.

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