Winter Blues

Mondays are usually synonymous with “blah.” No one ever really seems pumped when Sunday is over and the new week is beginning, and everyone knows Mondays have a bad rap. But what if you had a whole month of Mondays? Or several months? For some, winter is made up of an endless string of Mondays, each one more “blah” than the next. This month we’d like to talk about depression, and more specifically, Seasonal Affective Disorder (SAD).

Seasonal Affective Disorder is a form of seasonal depression that occurs most often during the winter months, usually beginning around the fall and ending in the spring [i]. It saps your energy, can make you feel moody or irritable, and can be more than just a “funk” that happens around the wintertime. We all know holidays can be stressful, but sometimes it’s more than that. When the days grow shorter, colder, and gloomier, it can make you feel hopeless, sad, or even trapped.

If you’re feeling this way, you’re not alone. This seasonal depression is common among women and those who live in places that don’t get a lot of daylight, or for those of us who are between the ages of 15-55, and for those who have a family history of depression and SAD [ii]. Symptoms of seasonal depression often include feeling anxious, tiredness or low energy no matter how much sleep you get, appetite changes especially with craving carbohydrate-heavy foods, weight gain, and moodiness [i].

Depending on where you live, winter can be long–as in, Arctic-March-Winds and Snow-in-April long. So what can we do to help relieve the strain of winter and Seasonal Affective Disorder? First, talk to your doctor if you think you may be suffering from Depression or Seasonal Affective Disorder. One of the most common treatments for Seasonal Affective Disorder is light therapy [iii]. There are bright lights you can buy and use around your house to give the illusion of natural light, which is something our bodies and minds crave. So if you live in a perpetually rainy or snowy place, a little light and sunshine can still be found, even when you can’t book the last-minute-trip to Miami. Practicing self-care, which can be done in many different ways, also helps. Whether it’s taking the time to knit, or meditate, or bake your favorite recipe, spending time doing your favorite activities helps. Physical activity is also a big tool for helping manage Seasonal (or year-round) depression, especially aerobic/cardio exercise that gets your blood flowing, your heart pumping, and your limbs moving [iv]. It can be hard to be motivated to get moving, especially when the temperature is frigid. Luckily, the internet has brought us the gift of streaming and more and more fitness videos are available online, for free. For example, PopSugar Fitness has a seemingly endless list of fitness videos on youtube that cover yoga to cardio dance to strength training and Pilates, all at the click of a button. You can work out in the comfort of your home (in your most favorite, if not mis-matching, workout gear), with a friend or solo at any time of the day.

We all get the blues every once in a while, especially during the winter. If you find that you’re feeling sad or anxious more often than not, it could be a sign that it’s not just a “blah Monday” or a funk. Winter can feel long, cold, and lonely, but it’s important to remember that you are not alone. Once the holidays start winding down and the length of winter is still on the horizon, it’s hard not to feel depressed or down. But there’s hope and help out there for all of us. Speak to your doctor if you think you may have Seasonal Affective Disorder or depression. He or she can help prescribe the right treatment, whether it be Light Therapy, an antidepressant, more physical activity or any other type of treatment to help you get feeling back on track. If you’re in need of someone to talk to you can speak to someone at the Lifeline at any time at this number: 1-800-273-8255 or if talking on the phone doesn’t work for you, you can text with a counselor via the Crisis Text Line to chat with someone at all hours on any day of the week. Remember that you’re not alone and there is always hope. For those of you reading this after December 21st just think: we’ve passed the winter equinox and the days are already starting to get longer. Spring is coming!

 

 

 

Resources:

[i]http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/con-20021047

[ii]http://www.webmd.com/mental-health/tc/seasonal-affective-disorder-sad-topic-overview

[iii]http://www.mentalhealthamerica.net/conditions/sad

[iv]https://en.wikipedia.org/wiki/Seasonal_affective_disorder

[v] https://suicidepreventionlifeline.org/

[vi]http://www.crisistextline.org/textline/?gclid=Cj0KEQiAtK3DBRCBxt-Yxduq5p4BEiQAbFiaPeslWDhmR3T_bzSSrAvrgU7Izpf6pyZhg4eC6TpdHMoaAhKK8P8HAQ

Vote for Women’s Health

This election, there’s a lot on the line – including your health. Cindy Pearson wrote on this topic for the National Women’s Health Network, a non-partisan organization that focuses on policy. She writes:

“Good health depends on more than just good medical care. Healthy food, clean air, and safe workplaces are just some of the non-medical parts of our lives with a tremendous impact on our health. We know that discrimination can compromise people’s health — whether those attitudes are expressed in the exam room, when a clinician disbelieves a woman’s report of disabling menstrual cycles, or in the workplace…”

At FemmePharma, we couldn’t agree more. The right to health is a fundamental human right, and true health is about holistic wellbeing. Women should not have to overcome discrimination from policymakers that compromises this. We have an absolute right to treatments and options that allow us to safeguard the wellness of our whole selves.

Pearson lists some of the important policies proposed by leading candidates that impact women’s health.  These include:

  • Repealing the ACA [Affordable Care Act]
  • Criminalizing abortion
  • Letting bosses decide whether insurance covers contraception
  • Defunding family planning
  • Banning laws protecting LGBTQ civil rights
  • Allowing approval of new drugs with few or no clinical trials
  • Opposing equal pay laws
  • Allowing political and business interference in decisions that should be based on science.

We have the power to put an end to these discriminatory policies. We can protect our right to health and wellness, for ourselves and every woman we know.

On November 8, stand up for women’s health. Vote.

 

You can find the full-text article here: https://www.nwhn.org/vote-womens-health/

Domestic Abuse Is Not Just Physical

According to the National Coalition Against Domestic Violence [i], nearly 10 million men and women are physically abused by an intimate, domestic partner in the span of one year. That boils down to 20 people per minute. This month is dedicated to National Domestic Violence Awareness and we want to help spread the word on signs you or a loved one may be suffering from abuse, and how to help those who are being abused.

We have all seen the news headlines, Woman killed by husband had been planning to leave him [ii] or, Celebrity accused of assaulting his girlfriend [iii], and it happens all of the time, even when it’s not being reported. Some abuse can be physically violent, but some can be more subtle, either with emotional or psychological abuse. Domestic abuse doesn’t look the same in every relationship, and not all relationships start out with abuse. The Hotline.org defines abuse as a “repetitive pattern of behaviors to maintain power and control over an intimate partner. These are behaviors that physically harm, arouse fear, prevent a partner from doing what they wish or force them to behave in ways they do not want. Abuse includes the use of physical and sexual violence, threats and intimidation, emotional abuse and economic deprivation. Many of these different forms of abuse can be going on at any one time.” [iv]

Here are some of the signs of abuse in a relationship:

  • Jealousy: this may begin at the start of a relationship. It could mean that a boyfriend is constantly calling to check on where you are and what you’re doing. It could be a girlfriend accusing you of flirting with another or spending too much time without her. [v]
  • Isolation: a partner who tries to isolate you from your friends, family, and coworkers so you have to rely on them. The abusive partner may try to prevent access to a vehicle or from leaving the house. [v]
  • A partner who tries to belittle or control you, verbally berating you or judging your actions. [v]
  • A partner who has a hot-and-cold personality and may fly off the handle and then become apologetic. [v]
  • Talks of punishing or threats of violence. [v]
  • Physical harm no matter how mild or “accidental” it may seem [v]
  • Economic or Financial intervention: preventing you from holding a job, taking or withholding your money, controlling your finances or restricting you to an allowance. [vi]

The most telling sign is if you fear your partner. If you feel that you are constantly walking on eggshells to avoid upsetting your partner, or if you’re constantly worried that your partner’s demeanor may change at any moment and you’re afraid of what may happen, you may be experiencing abuse. [vi]

So what can you do to help a loved one or to help yourself?

If your loved one is showing signs of being in an abusive relationship, show that you are available to talk, that you love and support them, and you want them to be happy and healthy [vii]. Speaking about domestic violence helps end the stigma surrounding those who may have been abused, and helps spread awareness to those in need. There are organizations where you can volunteer, every town, county, and state have shelter for women and children escaping abuse, and there are communities online devoted to ending domestic abuse. For more information about getting involved, visit the National Network to End Domestic Violence. [vii]

If you think you may be in an abusive relationship, seek help. If you don’t have a trusted family member or friend to turn to, you can call an anonymous helpline. In the U.S, thehotline.org is a website and helpline available 24/7, and a guide to anonymous helplines available worldwide can be found here [vi].

There is hope and there is help. We can break the cycle of domestic abuse and help those who need it. For more information, take a look at some of the resources below, and please share your thoughts with us!

Resources:

[i] http://ncadv.org/learn-more/statistics
[ii] http://www.huffingtonpost.com/entry/slain-family-mass-shooting-domestic-violence_us_57a8c63ce4b0aae2a5a0a8f7?utm_hp_ref=domestic-violence
[iii] http://www.billboard.com/articles/news/269279/chris-brown-charged-with-assault-on-rihanna
[iv] http://www.thehotline.org/is-this-abuse/abuse-defined/
[v] http://www.newhopeforwomen.org/abuser-tricks
[vi ]http://www.helpguide.org/articles/abuse/domestic-violence-and-abuse.htm
[vii]http://nnedv.org/getinvolved/dvam.html

 

Foods That Support Naturally Gorgeous, Glowing Skin

As the cycle of the seasons change, so does our skincare routine. Autumn’s dryer air, cooler temperatures, and whirling gusts of wind calls for seriously upping our moisturizing and exfoliation game. And just as what we put on our bodies affects skin health, what we put in our bodies can make a difference in our complexions as well.

That’s right: instead of getting a chemical peel or collagen injection, you may just need to stop by the farmer’s market. As you read on and find out the science-backed ways we can use food to transform our skin from the inside and out, you might want to grab a notebook and start making your grocery list now.

Skincare Culprits

In many ways, the question of if or how diet affects skin is one that has left dermatologists a little stumped. Some studies are inconclusive, calling for more research to fully understand the surprisingly complex relationship before making conclusions. However, the good news is that we aren’t left completely empty-handed, because recent studies are finding more reason to support the link than oppose it.

You may suspect that it’s chocolate that’s the offender identified in these latest studies, but don’t fear – your daily dark indulgence (for heart health of course!) is safe. Lately, it’s dairy and carbs that are drawing the negative dermatological press. [i] More specifically, researchers suspect that the hormones in dairy, especially non-fat milk, may contribute to skincare woes. (Scientists believe the lowered fat content leads to higher relative hormonal content, which is why skim milk is especially exacerbating.)

And as for carbohydrates: the high glycemic impact of certain carbs (think: white bread, instant oatmeal, pretzels, etc.) is being increasingly associated with acne flare-ups. Glycemic impact may sound familiar because of the “low GI” diet plan that has garnered some weight-loss buzz as of late. Nutritionists are quick to point out the complexity of GI ratings and the uncertainty of their role in losing weight,[ii] but the evidence linking them to acne is much more compelling.

Healthy Skin Helpers

Okay, so we can skip the skim and eschew the oats. But using nutrition to promote healthy skin is as much about what we do eat as what we don’t. For example, vitamin A plays an essential role in skin health; particularly it’s moisture balance and integrity.[iii] Additionally, nutrients such as omega- 3 and -6 fatty acids, as well as vitamins D and E are known to be integral to the activities of skin cells, including hydration, inflammation, and metabolism.

Direct evidence linking supplements to improved skin is a bit lacking, so it’s best to get these nutrients straight from the source (i.e. via the foods you eat). To get more omega-3 and -6 you can sprinkle a handful of flax, chia, and sunflower seeds on salads or sandwiches. The sunflower seeds pack a double-skincare-punch because they’re also high in vitamin E. And if you want to eat something that is basically a skincare powerhouse, salmon provides not only omega-3 and -6, but also vitamin D.

Foods That Work Beyond the Plate

Some food is so skin-friendly that in addition to eating it, you can slather it right on your skin to reap the benefits. For example, in Ayurveda (the healthcare system often called the “sister science of yoga”) using plant oils to nourish and moisturize skin is part of a regular skincare routine.[iv] Coconut oil, with its seemingly endless list of health miracles it can perform, is a popular choice for many modern adopters of this practice. So are other natural oils like hemp seed or sunflower oil – which contain skin-loving vitamins and fatty acids to help keep skin youthful and hydrated.

Honey, too, is often touted to have topical benefits for your complexion, due to its antioxidants and natural antibacterial properties.[v] Honey is also classified as a humectant – meaning it traps and locks in moisture – making it a wonderful moisturizer. And did you know that avocado isn’t just healthy and delicious on toast, but also makes a great moisturizing mask? Because of its antioxidant and skin-penetrating oil content,[vi] it promotes smooth, soft skin that may cause you to spread it on your face as much as a slice of whole grain.

The skin is the largest organ we have, protecting the whole rest of our body and weathering the elements for us. It deserves some extra TLC, so why not thank it with a little honey mask or salmon dinner every once in a while?

 

[i]https://www.aad.org/media/news-releases/growing-evidence-suggests-possible-link-between-diet-and-acne
[ii]http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478
[iii] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2836431/
[iv] http://www.wellandgood.com/good-looks/ayurvedic-beauty-tips-for-great-skin/
[v] http://www.livestrong.com/article/112833-benefits-honey-skin-care/
[vi] http://www.livestrong.com/article/407893-are-avocados-good-for-your-skin/

Mindfulness & Neuroplasticity : How You Can Remap Your Brain For Positivity

Mindfulness is magnificently powerful; as undoubtedly the thoughts that cross the mind are. We even see how influential thought can be in medical research: the placebo effect’s ability to measurably improve symptoms has been demonstrated in clinical trials.[i] But what does this mean for us when worry or sadness crosses our mind? And if we’re caught in a negative thought pattern, what can we do about it?

Thoughts Shape Our Reality

We have an estimated 60,000 thoughts per day, with about 95% of them being habitual. Because caution and fear helped keep our ancestors alive, about 80% of these habitual thoughts tend to be more negative than positive – even though in modern society, these anxieties don’t serve the pivotal purpose they once did. [ii]

But this doesn’t mean we have to be victim to these mental habits. Our brains aren’t so hard-wired as we used to think they were: the discovery of neuroplasticity revealed to us that the brain is continually adjusting and reorganizing. Our thought patterns are not set in stone, but rather the brain forms and alters neural connections throughout life, based on environmental conditions. [iii]

This is particularly wonderful because, while we may not be able to control much of what happens in our lives, our thoughts about and approach to what happens absolutely has the capacity to change our experience of life. If you wake up and think, “Today is going to be awful” it probably will be. Conversely, if you start focusing your attention on pleasant experiences throughout your day – the softness of your sweater, the brilliance of the leaves outside – chances are you’re going to feel a bit more content.

The logic then goes that if attitude informs reality, and reality informs neural pathways, then our attitude can re-wire our brain. In other words, if we bring our attention to our positive thoughts, gradually, our brain will remap it’s thought patterns to align with this newfound positivity. It’s like our mind can pave a new positive road and the more we take it, the old negative one to becomes overgrown. The natural question that follows is how we can break negative thought patters and create a more positive mindset.

You Are Not Your Thoughts

It’s pretty empowering to realize that we can shape a life of enjoyment – but where we get into trouble is when we mistake the power of our thoughts as being one with them. Mindfulness is meditative philosophy introduced to the western medical community primarily by biomedical scientist Jon Kabat-Zinn, and its steadfastly garnering support from medical research.[iv] Simply put, it encourages focusing on the present in the moment and becoming aware of our thoughts. It teaches us to view thoughts from a position of non-judgmental observation, which helps us to realize that we have thoughts, but we – our innate being, core self, spirit, soul, whatever you want to call it – are not synonymous with these thoughts.

Mindfulness shows us that thoughts are simply experiences that come and go, and we can play an active role in how we engage with them. We can choose to entertain one that comes our way, even obsess over it, or we can choose to let it float on by and make way for the next one to come along. If a thought is negative, we don’t have to try to stuff it down: we can simply observe the experience until it passes (and it will – the mind is great at coming up with new thoughts.) Or even if a thought is pleasant, we can learn to view it in a non-grasping, healthfully unattached way. For even nice thoughts eventually pass.

It is in this way that we can utilize our thoughts to have a positive experience of life – one in which we are content and healthy and fulfilled – by letting go of the thoughts that don’t serve us and appreciating those that do. Over time, fostering this attitude of non-judgment and awareness will encourage psychological flourishing.

Not Everything You Think Is True

One more point worth bringing up as we think about thinking is that our thoughts are not facts, although we may falsely believe they are sometimes. And thank goodness, right? Imagine if every time some terrible self-narrative emerges in your mind (I’m not good enough; I can’t do this; and so on) it was true. Sure some thoughts are truthful, but certainly not all.

This is especially pertinent to those who face mental illness. Imagine, for a moment, someone with anxiety or depression, caught in a spiral of rumination. If thoughts equal truth, then – watch out! – all those fears will happen, just because they popped into their head. Now this person has to feel bad about feeling bad. What nonsense.

With practices like mindfulness (perhaps in conjunction with medicine and therapy, depending on personal needs), we can learn to distinguish fact from fiction, and chose the positive over the negative.[v] We can tame the “monkey mind” as it’s called in Buddhism – named for the notion that thoughts come and go like a monkey swinging wildly through the trees – and have better control over how we think. We can find peace and acceptance, developing a new relationship to our self, our feelings, our experiences, and our life that is filled with positivity and compassion.

 

 

[i]http://www.cancer.org/treatment/treatmentsandsideeffects/treatmenttypes/placebo-effect
[ii]http://www.clevelandclinicwellness.com/programs/NewSFN/pages/default.aspx?Lesson=3&Topic=2&UserId=00000000-0000-0000-0000-000000000705
[iii] http://web.stanford.edu/group/hopes/cgi-bin/hopes_test/neuroplasticity/
[iv] http://www.mindful.org/jon-kabat-zinn-defining-mindfulness/
[v] https://www.anxiety.org/mindfulness-meditation-how-it-works-anxiety-depression

Will High Cholesterol Cause Erectile Dysfunction (ED)?

High cholesterol alone is not thought to cause erectile dysfunction, but plaque-clogged arteries can, because blood flow is essential to an erection, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

“High cholesterol is atherogenic [causes atherosclerosis] and can cause erectile dysfunction on that basis,” says Seth J. Baum, MD, president of the American Society for Preventive Cardiology and director of women’s preventive cardiology at the Boca Raton Regional Hospital in Florida. “When we see patients with ED, we have to consider not only cholesterol disorders, but also that other parts of the body might be afflicted with atherosclerotic plaque. The heart, lower extremities, and brain are the areas we typically examine to look for such disease.”

For the full article click here.

Suicide Prevention – Communities of Support

Everyone has been touched by suicide in some way, shape, or form. For some, depression or a mental disorder may prevent them from living their best life. For others, anxiety is part of their daily life. Or someone may have a family member, friend, or neighbor who is suffering. For those dealing with such feelings, it can feel immensely isolating and lonely.

This week, during National Suicide Prevention Week, we’re here to remind you that you are not alone. There are organizations, resources, groups, and communities dedicated to helping anyone who needs it. There’s the saying, “it takes a village,” and it couldn’t be more true. Life takes a village and there is a community out there for everyone to be a part of. Here are just a few of those communities that are accessible online, to anyone from anywhere.

Humans of New York (link: www.humansofnewyork.com)

Recently, an anonymous story (http://www.humansofnewyork.com/post/149002654491/%C2%BE-sometimes-my-anxiety-would-get-so-bad-that) shared on Humans of new York (Hony) has gone viral about the importance of therapy and seeking help. This man’s story has been shared all across the internet, hitting close to home for many who have been touched directly or indirectly by depression, anxiety, PTSD, or suicide.

Photographer Brandon Stanton started Humans of New York as a photography project which quickly grew into a quirky, accepting community of not only New Yorkers but citizens of the world. Currently, Stanton is sharing stories of veterans affected by depression and PTSD and has partnered with The Headstrong Project (http://getheadstrong.org/) to bring awareness and help to the community.

Post Secret (postsecret.com)

Frank Warren, the keeper of secrets, created a community where people anonymously send in their secrets and share their most private, vulnerable thoughts with the world. Many have been touched by the secrets they’ve read or found connection through secrets shared. For some, reading these secrets helped them realize they are less alone than they think, and Post Secret has become an advocate and supporter for suicide prevention. New secrets are shared each week on Sundays and the secrets are often about depression and suicide. On Post Secret’s website, Frank shares a list of resources for those who are in need of help(http://suicideprevention.wikia.com/wiki/USA).

There are so many communities, resources, and people out there who want to help. If you or someone you know are hurting and need someone to talk to, you can safely call the Suicide Prevention Lifeline (http://www.suicidepreventionlifeline.org/) and speak to someone at any hour of the day.

Another long-standing community, especially for teens, is the non-profit organization, To Write Love on Her Arms (https://twloha.com/)or TWLOHA, dedicated to helping bring hope and help to those struggling with addiction, depression, self-injury, or thoughts of suicide.

You Can Not Be Replaced (http://www.youcannotbereplaced.com/) is a community solely dedicated to building communities and strengthening communication in young people and their families to help prevent

It Gets Better Project (http://www.itgetsbetter.org/pages/about-it-gets-better-project/) is an organization dedicated to helping the LGBT youth around the world. This community helps provide a pathway to resources for LGBT youth struggling and in need of support, as well as a place to share hope, love and stories from other LGBT people.

The World Needs More Love Letters ( http://www.moreloveletters.com/) is an organization designed to build a community of love and support. Here, you can write letters of love and encouragement to make an impact to someone who needs a lift.

These are just a few of the many communities out there dedicated to helping a friend, or stranger, in need. Help us grow our list of communities by sharing your thoughts in the comment section below!

 

6 Women Saving Lives Through Their Work With Viruses

All too often, women in science are not properly recognized for their discoveries, instead having their work attributed to male colleagues, supervisors, or even husbands.[i] History has routinely divorced them from their accomplishments, excluding their names from textbooks and overlooking them as accolades for the work are bestowed upon men. (Perhaps the most famous example of this is Rosalind Franklin, who used x-ray crystallography to prove the double-helical structure of DNA, only to unwittingly have her work stolen by two male colleagues who were then awarded the Nobel Prize.[ii])

August is National Immunization Awareness month, so we’ve decided to honor the occasion by pushing back against the bias and acknowledging a few of the incredible women – past and present – who are rocking the field of immunology. Vaccinations save an estimated 2.5 million lives globally each year. It is because of immunization that smallpox is a plague of the past, polio is nearly eradiated, and measles kills fewer children than ever.[iii] Through their work, these women have contributed to millions of saved lives, and we think that’s something worth celebrating!

Dorothy Horstmann and Isabel Morgan[iv]

Despite the lack of press reporting it, each of these women played a pivotal role in the process of discovery for the Polio vaccine. Horstmann identified the pathogenesis of polio, showing that the virus circulated in the blood before entering the central nervous system. (This directed scientists to work on an intervention that targeted the virus in the bloodstream, aiming to neutralize it before serious harm occurred.) Morgan conducted experiments to successfully immunize monkeys against the disease – a precursor to human vaccination.

Polly Matzinger[v]

This scientist proposed a new model of the body’s immune response that has implications for the way we treat cancer, sustain transplants, and immunize newborns. Her so-named Danger Model argues that our immune system mounts a response when it receives signals from injured tissue, rather than responding “blindly” when it detects foreign invaders. Of her discover, she notes, “A few scientists still aren’t listening, but I’m not going to do the work to make them. The evidence is there.”

Margaret Liu[vi]

Liu earned the nickname “The Mother of DNA Vaccines” from her students. By injecting DNA to initiate an immune response to HIV, she is researching how to provoke the body into producing protective proteins against the virus. This could lead to more stable vaccines that can be produced quickly enough to keep up with the rapid mutations HIV undergoes (mutations that render other vaccine forms ineffective).

Flossie Wong-Staal

The first scientist to clone and map the genes of HIV, Wong-Staal made a crucial step forward in allowing scientists to develop a diagnostic test for the virus. Her work also helped prove that HIV is the cause of AIDS. She continues her work looking for new ways to treat AIDS and other diseases.

 Melinda Gates[vii]

Gates is the co-founder and co-chair of the Bill and Melina Gates Foundation. A key effort of this organization is to support and advocate for global health interventions, particularly immunization. The organization did not always appropriately acknowledge her role, originally calling itself the William H. Gates Foundation before adopting its current moniker. This foundation has given billions of dollars to the fight to eradicate diseases treatable via vaccination.

There are countless other women in science who deserve recognition for their lifesaving work. Who would you like to give a shout-out to? Tell us in the comments section!

[i] http://news.nationalgeographic.com/news/2013/13/130519-women-scientists-overlooked-dna-history-science/
[ii] http://www.biography.com/news/famous-female-scientists
[iii] http://www.gatesfoundation.org/What-We-Do/Global-Development/Vaccine-Delivery
[iv] http://articles.latimes.com/2005/apr/10/opinion/oe-oshinsky10
[v] http://discovermagazine.com/2002/nov/feat50/
[vi] http://www.washingtontimes.com/news/2015/mar/14/durango-native-margaret-liu-is-the-mother-of-dna-v/
[vii] http://www.gatesfoundation.org/What-We-Do

Summer Workout Tips for the Hot and Sweaty

Ah the Summer Olympics: the triumph, the drama, the glory…the heat. With average August temperatures in Rio de Janeiro hovering in the high 70’s, athletes from around the world will come together this week and begin competing not only against one other, but also against Mother Nature. These fiercely fit phenoms know how to keep themselves at peak performance regardless of weather conditions; meanwhile I’m over here wondering how anyone manages to wear light grey in August and if I should start bringing a second towel to yoga class.

Sadly, most of us mere mortals are only Olympians in our mid-workout daydreams. Still, we need to take extra care of our bodies when exercising in these hot and humid summer months. Notwithstanding the fact that overheating is dangerous, working out in the dead heat of summer can be downright discouraging. It’s hard enough to find the inspiration some days to get yourself moving, and now you have to do it with sweat pouring down your face before you even get started. To help you out, we’ve put together some workout tips to keep you safe, motivated, and maybe even feeling a little more Gold this summer.

Drink (and Eat) to Maintain Hydration

More heat, more sweat, more dehydration. Dehydration can put you at risk for heat stroke, or just make you feel drained and lose the enthusiasm to workout. But believe it or not, chugging too much water and becoming over-hydrated is just as (if not more) dangerous.[i] To prevent this, use your thirst as a guide to know when you need to rev up your fluid intake. It also helps to consume fluids before, during, and after you workout.[ii] Alcohol doesn’t count, so you may need to rethink that post-gym glass of wine (or at least pair it with plenty of water!)

What does count towards rehydrating your body is water, tea, coffee, juices, soups, and even fruits and vegetables. Water is the most obvious choice for a reason: it’s the best one. But these other sources will all help contribute to hydration. Fresh fruit and veggies will also help you get the nutrients you need – especially potassium – to stay healthfully fueled. One option you may want to pass up? Sugary sports drinks: the excessive calories and refined sugar essentially cancel out whatever gains you made in your workout. You’re better off eating mineral-rich foods to replenish the electrolytes you sweated out. Your waistline will thank you for it, and real food tastes better than those neon liquids anyway.

Mix it Up and Keep It Cool

Unlike Olympians, we pedestrians – thankfully – have options when it comes to how we get our exercise. Changing up your routine can be an easy and effective way to pull yourself out of a heat-induced workout slump. It can also keep you safe on days that are really scorching hot. Not looking forward to your usual 5-mile outdoor run when then heat index hovers near triple digits? Then don’t do it. Instead, opt for cooler activities like taking an indoor fitness class, working out in the air-conditioned gym, going swimming, or trying a new water sport. You’ll beat the heat and may just find a new fitness favorite by trying something different. If you really have your heart set on an outdoor activity, try to avoid the peak heat of midday, keep to the shade when possible, and follow the other tips in this article to stay safe.

When you do decide to sweat it out outside, don’t forget about sun protection. Sunglasses, hats, and sunscreen will help prevent sunburn – which affects your body’s ability to cool itself. And remember to reapply sunscreen as you sweat and wipe it off. I’m also going to give you an excuse to go shopping: proper active wear can help keep you cool, too. Look for clothing made of lightweight, moisture-wicking fabric and choose lighter colors over dark. (I know, I know: we all love our black spandex, but it’s basically a magnet for the sun.)

Know When to Take a Break

Pushing yourself is an important part of achieving fitness goals, but it’s equally important to know when you need to back off. Listening to your body and having a good understanding of your limits is invaluable and can help prevent heat-related illness. Signs you may have pushed your fitness boundaries too far include: muscle cramps, lightheadedness, nausea, vomiting, low blood pressure, and fatigue.[iii] Recognizing these signs and taking action to lower your body temperature will help prevent them from progressing into heat stroke – a dangerous condition that requires immediate medical attention.

How do you battle the sweat deluge during summer workout sessions? And how many towels do you have to bring to yoga? Share your sweaty secrets in the comment below!

[i] http://www.health.harvard.edu/blog/trade-sports-drinks-for-water-201207305079
[ii] http://www.livescience.com/38553-staying-hydrated-in-the-heat.html
[iii] http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048167?pg=2