Author Archives: Nelson

Tips for car seating and long car rides

Car seating can be a challenge–easier to get a new office chair than a new car! Remember a “change is sometimes as good as a rest.” When your car seat is causing pain in your back (or seat), consider these options. We suggest an inflatable lumbar support and a towel roll or two. Even if your car has a lumbar support, an inflatable cushion gives you more options (shown is the Medic Air back pillo). Towel rolls are versatile supports for multiple areas. (Non-skid fabric is only needed if you feel you are sliding on your seat.) The following 5 options can be used individually or (in some cases) together. This is not an exhaustive list! Talk to your PT about car seating and adjustment options.

Option 1: lumbar support low on back. The air displaces laterally to support the sides of the body.
Option 2: towel roll placed along side of the thigh to “buttress” the hip and thigh in a neutral position. The hips naturally externally rotate when we sit. This contributes to buttock and inner thigh tightness with prolonged sitting. Supporting the hip and thigh in a “neutral” position (not externally rotated position) reduces this source of discomfort. Avoid sitting “on” the towel roll — could compress the sciatic nerve. Wedge the towel roll along side the thigh so the thigh doesn’t roll “out.”
Option 3: place the towel roll vertically along your lumbar/thoracic spine. This helps improve posture and lifts the chest up.
Option 4: place a towel roll in the space between the seat and the back rest to “level” the seat. Often car seats have a slope that puts the hips in too much flexion leading to hip flexor tightness (knees are higher than hips). Elevating the back of the seat can put the hips in a more open, favorable angle.
Option 5: place a towel roll horizontally across the back–similar (but different) to having a full lumbar support across the back. Adjust the level of the horizontal towel roll to a comfortable place along the spine.

Remember to shout “Lhagaylo!” when cresting a mountain for good luck!

Hydration – Indoor/Outdoor Sports

Measuring hydration is crucial for both indoor and outdoor athletes to ensure they maintain
optimal fluid balance during physical activity. Here are a few common methods to measure
hydration:

1) Urine Color: Monitoring urine color can provide some indication of hydration levels. Light
or pale yellow urine indicates good hydration, while dark yellow urine may suggest
dehydration. Keep in mind that certain medications, supplements, and foods can affect
urine color, so it’s not a foolproof method.

2) Thirst Perception: Paying attention to your thirst sensation can be a basic indicator of
hydration status. However, it’s important to note that relying solely on thirst may

3) Sweat Rate: Measuring your sweat rate can be helpful for outdoor athletes. Weigh
yourself before and after exercise, while minimizing fluid intake and bathroom breaks
during the activity. The difference in weight reflects the amount of fluid lost through
sweat. For every pound (or kilogram) lost, it’s recommended to consume approximately
16-24 ounces (450-675 ml) of fluid.

4) Hydration Monitoring Devices: Some advanced hydration monitoring devices, such as
wearable sensors or smart water bottles, are available in the market. These devices can
track metrics like sweat rate, electrolyte levels, and hydration status. They provide more
precise information but can be more expensive.

5) Body Weight: A simple method for outdoor athletes is to measure your body weight before and after
exercise. For every pound (or kilogram) lost during exercise, it is recommended to
consume approximately 16-24 ounces (450-675 ml) of fluid to replenish the lost fluids.

Remember that these methods serve as general guidelines, and individual hydration needs can
vary. It’s crucial to consult with a healthcare professional or sports nutritionist to determine the
most appropriate hydration strategies based on your specific circumstances and activity level.

Electrolyte-Boosting Sports Drink

Ingredients:
● 1 liter (4 cups) water
● 1/4 teaspoon salt (preferably sea salt)
● 1/4 cup freshly squeezed lemon juice
● 1/4 cup freshly squeezed orange juice
● 2 tablespoons honey or maple syrup (optional for sweetness)
● Ice cubes

Instructions:
In a pitcher, combine the water and salt. Stir well until the salt is dissolved.
Add the freshly squeezed lemon juice and orange juice to the pitcher.
If desired, add honey or maple syrup to sweeten the drink. Stir well to combine.
Taste the mixture and adjust the sweetness or saltiness according to your preference.
Fill a glass with ice cubes and pour the sports drink over the ice.
Stir the drink again before serving to make sure all the ingredients are well mixed.
Serve chilled and enjoy during or after intense tennis training or matches.
This sports drink provides hydration and replenishes electrolytes like sodium, which is lost
through sweat during physical activities. It’s important to note that individual athletes may have
different dietary needs and preferences, so you can modify the recipe accordingly.

https://marathonhandbook.com/homemade-sports-drink/ – for more DIY electrolyte drink
recipes.

Delia Goncalves: WUSA9 Anchor’s Behind The Scenes Story On Uterine Fibroids Becomes a Love Letter to Women

BY MONIKA SAMTANI AND ADELE WHIPPS

Delia Goncalves, behind the scenes anchoring at WUSA9, 2021

As the face of WUSA9, Delia Goncalves built her reporting career around the stories of others. A first-generation Cape-Verdean-American, Delia covers national news, ranging from shootings to homelessness, and everything in between. Reporting never stops for Delia, even during the pandemic when she worked from home–and when unusual symptoms began, there was no time to dwell on it. Delia says, “I started feeling discomfort during the height of the pandemic, but like so many women – I just pushed through.” It turns out the pain Delia faced was a uterine fibroid the size of a grapefruit. 

Delia took two months off of work as a reporter and news anchor to recover. But during her recovery while she continued to work on potential future stories, she found that women had started to reach out to share their own journey with fibroids, a medical condition that commonly affects women, especially black women. The University of Michigan Health reports that “nearly a quarter of Black women between 18 and 30 have fibroids compared to about 6% of white women, according to some national estimates. By age 35, that number increases to 60%”. 

After hearing so many personal stories, Delia realized that her platform may just help the many people dealing with the same condition, and wanted them to feel seen. So, she wrote a love letter to women on a Facebook post about her journey:

“THIS ONE IS PERSONAL. TONIGHT ON WUSA9 AT 11, I SHARE MY JOURNEY WITH FIBROIDS AND THE POWERFUL STORIES OF OTHER WOMEN IN DC.  

SOME STATS: 70% OF ALL WOMEN AND 90% OF BLACK WOMEN WILL SUFFER FROM FIBROIDS BY THE TIME WE’RE 50.

THE NON-CANCEROUS TUMORS GROW IN A WOMAN’S UTERUS AND CAN LEAD TO MAJOR BLOOD LOSS, DEBILITATING PAIN AND FERTILITY CHALLENGES.

OUR MESSAGE: LISTEN TO YOUR BODIES AND ADVOCATE FOR YOUR CARE.

YOU DESERVE TO LIVE WITHOUT PAIN.

YOU DESERVE TO TAKE TIME FOR YOUR HEALING.

YOU DESERVE TO BE YOUR BEST SELF.

YOU DESERVE THE BEST CARE.

IF YOU ARE A WOMAN OR HAVE A WOMAN IN YOUR LIFE YOU LOVE, PLEASE WATCH AND SHARE.”

Delia sat down with The Fem Word to share a personal behind the scenes look at her own story.

Q: FIRST OF ALL, THANK YOU SO MUCH FOR TAKING THE TIME TO TALK WITH US TODAY, DELIA. YOUR STORY ABOUT YOUR EXPERIENCE WITH UTERINE FIBROIDS IN 2021 WAS SO HONEST AND RAW. IT’S NOT OFTEN THAT WE HEAR A FIRSTHAND ACCOUNT ABOUT HEALTH SITUATIONS. PEOPLE ARE USUALLY NOT WILLING TO SHARE WHAT THEY ARE GOING THROUGH.

Delia at the hospital, fall 2021

BUT YOUR JOURNEY IS AN IMPORTANT MESSAGE ABOUT PRIORITIZING OUR HEALTH AND NOT IGNORING WHAT OUR BODY IS TELLING US. YOU HAVE SAID THAT YOU ‘PUSHED THROUGH THE PAIN’. WHAT MADE YOU FINALLY GET HELP – WHAT WAS THE BREAKING POINT?

Delia: I started experiencing tell-tale signs that something was wrong. This may be graphic but it’s important to be transparent here, I was experiencing extremely heavy bleeding that was not normal for me. However, when I went to my annual visit with my gynecologist a month later – I failed to raise these concerns. I was still thinking, ‘well I’m not experiencing those symptoms NOW!’ Thankfully, she recognized the size of my uterine fibroid and without causing any panic, scheduled an ultrasound which ultimately gave me the diagnosis of a rapidly growing 15-centimeter fibroid. So while I knew something was wrong and scheduled the appointment, I still failed to act. It was my GYN and my husband who later asked me if I raised my concerns with the doctor, who advocated on my behalf. So I mention this to illustrate that empowerment is a journey and we must give ourselves grace in learning how to advocate for ourselves.

Q: IN YOUR LOVE LETTER TO WOMEN, YOU SHARED AN INCREDIBLY POWERFUL AND PERSONAL VIDEO ON YOUR FACEBOOK PAGE ABOUT YOUR JOURNEY AND STRUGGLE WITH FIBROIDS.

AS A NEWS ANCHOR, YOU HAVE A UNIQUE PLATFORM TO INFLUENCE AND EDUCATE YOUR AUDIENCE. 

WHEN YOU WERE FACED WITH A SERIOUS HEALTH SITUATION, DID YOU KNOW AT THE TIME THAT YOU WOULD OPENLY SHARE YOUR STORY? OR DID IT TAKE OTHER WOMEN REACHING OUT TO YOU TO SEE THAT THERE WAS A  WIDER NEED FOR EXPOSURE?

Delia: I knew at some point I wanted to share my journey, but I wasn’t sure of the details. As a journalist, we are observers and rarely at the center of our stories – never mind such a personal and intimate one as mine. During my recovery, I became increasingly grateful to the many women along my journey who helped support me: A family friend who is a nurse and had her own hysterectomy due to fibroids, my gynecologist, my surgeon, girlfriends, and the women of the White Dress Project – an organization I found on Instagram that raises fibroid awareness.

I was also talking to all my friends and encouraging them to seek help. So, when I got that call from the newsource it was clear I had to take my advocacy to the next level. I recognized that about 7 out of 10 women in my immediate circle had experiences with fibroids, but many of us had never shared our stories with each other. So I knew I had to elevate the conversation. I had recovered, physically and emotionally enough to do it. I was ready. So you can say that call re-enforced my intentions and put my purpose and mission into clear focus.

Q: YOUR EXPERIENCE WITH UTERINE FIBROIDS  SEEMS TO HAVE BEEN A DEFINING MOMENT.

HOW HAS THE RELEASE OF YOUR JOURNEY WITH FIBROIDS IMPACTED YOUR LIFE? DO YOU FEEL THAT YOU HAVE ADJUSTED YOUR PRIORITIES AND ARE MAKING REAL TANGIBLE CHANGES?

Delia proudly holding her 3 Emmy Awards at home, 2022

Delia: Yes, it has taught me to take better care of myself and recognize that even with 3 children, a demanding job, and community volunteer roles – there is ALWAYS time for self-care, in fact, it is even more important. I am taking time to meditate, stretch, and go on walks and bike rides. I also try to limit my intake of social media and even news when I’m home with the family.

Q. YOU HAVE A LONG HISTORY OF BREAKING POLITICAL NEWS STORIES. YOU WERE THERE WHEN GAY MARRIAGE LAWS CHANGED, YOU COVERED STORIES DURING THE HEIGHT OF QUARANTINE AND THE PANDEMIC, AND YOU’RE STILL OUT THERE REPORTING TOUGH NEWS STORIES TODAY LIKE ROE V WADE AND GUNS. 

YOU SAID YOU “HAD TO DETACH YOURSELF FROM EMOTION” BUT ALSO “OUR VIEWERS LIKE TO SEE THAT WE’RE STILL HUMAN”. YOU COMBINED THOSE WORLDS WHEN YOU REPORTED YOUR OWN STORY. DO YOU FEEL MORE NEWS STORIES SHOULD HAVE A PERSONAL ELEMENT TO THEM?

Delia: I think the role of a journalist is to elevate issues and the stories that matter to our viewers.  But we also have a duty to cover these stories with dignity, humanity, and a call to action when it’s appropriate.  My success as a local reporter has been my investment in the community. Our WUSA9 viewers know I live in DC and I’m a DC Public School parent – I’ve told them as much.  In some stories, it increases my credibility. So yes, when appropriate and when a personal element can add depth, perspective, and power to the story.

Delia and Daughters (home 2022)

Q:  AS A NEWS BROADCASTER, YOU HAVE SAID THAT YOU HAVE TO SPLIT YOUR PERSONALITY BETWEEN “MOMMY AND DELIA”, BUT THERE MUST BE TIMES WHEN YOUR ROLES HAVE TO MERGE.

YOU HAVE THREE DAUGHTERS. THEY’RE 8, 10, AND 12 NOW. WITH THE WORLD CHANGING SO FAST EVERY DAY, ESPECIALLY FOR WOMEN, HOW DO YOU BROACH INFORMING THEM ABOUT THE ISSUES THAT YOU COVER? 

Delia: They were always aware of what I did but I could choose which stories and topics to share with them. That all changed during the pandemic. You can say the curtains came down and when we were all home working and learning together, they overheard everything. So, my husband and I discuss these issues with them in an age-appropriate manner. If they approach me, I try to be as honest and clinical with them while reassuring them of our values, our family, and their own safety.

Q: WE’LL BE HONEST, WE HAVE NEVER HEARD OF CAPE VERDE. IT MADE US REALIZE THERE ARE SO MANY IMMIGRANTS IN THE US FROM REGIONS OF THE WORLD THAT ARE UNKNOWN TO AMERICANS. 

WHERE IS CAPE VERDE AND WHAT DO WANT OTHERS TO KNOW ABOUT YOUR HERITAGE? IS THERE A SPECIFIC LANGUAGE OR FOOD THAT YOU CAN TELL US ABOUT? HOW HAS YOUR BACKGROUND HELPED SHAPE YOU AND YOUR FAMILY?

Delia: Cape Verde Islands are located off the West Coast of Africa closest to Dakar, Senegal. Cape Verde is known as the model of a Democratic Nation in Africa. We gained independence from Portugal on July 5, 1975. The Cape Verdean community in the US is centered mainly in New England, but many of us are in the mid-Atlantic area and California. Our language is called Krioulu – it is a mixture of Portuguese and the West African languages. We are known to be kind, generous and welcoming people who often will open their doors to friends and family. Cape Verdeans eat a lot of corn and fish. A popular dish is called Cachupa, it is a stew made with hominy, collard or kale greens, beans, vegetables, yuka, squash and typically smoked turkey or a Portuguese sausage called linguica.

I am a first-generation Cape Verdean American. My parents came as immigrants who did not know the language and worked in factories to give their children a better life. Our doors were always open to friends, neighbors, family and oftentimes my parents would temporarily house newly relocated immigrants. So, I learned the value of hard work and I try to live my life with humility, faith, and generosity.

Q: ARE YOU STILL PLAYING PIANO? HAVE YOU TAKEN UP ANY NEW SKILLS TO GIVE YOUR MIND A DISTRACTION?

Delia and book she is featured in, “Sheroes of COVID 19” 2021

Delia: I am still playing piano and working through Beethoven’s Fur Elise (one of my favs). I love to work in my garden, though my green thumb is a work in progress! I also go on more hikes and nature walks in DC’s vast parklands.

Q: OUR FINAL QUESTION IS ONE WE ASK EVERY GUEST HERE ON THE FEM WORD, AND I KNOW IT’S GOING TO RESONATE WITH YOU. WHEN WAS A MOMENT WHEN YOU FELT TRULY POWERFUL?

Delia: That is interesting because what began as my most vulnerable moment led to the most empowering moment – when I decided to talk freely and openly about my hysterectomy and fibroid journey. It has been one of the most freeing and fulfilling times in my adult life where I chose light instead of darkness, courage instead of shame…and in return not only healed myself but countless others in the process.


THIS ARTICLE WAS MADE POSSIBLE BY OUR PARTNERS AT RESTORE MOTION. THANK YOU FOR SUPPORTING WOMEN’S HEALTH AND WELLNESS THROUGH INFORMATION. FIND OUT MORE ABOUT RESTORE MOTION ON OUR FEM WORD PARTNERS PAGE!


The views, thoughts, and opinions expressed in this article belong solely to the interviewee, and do not necessarily reflect the position of The Fem Word organization. Any content provided by our interviewees are based on their opinions and are not intended to malign any religion, ethnic group, club, organization, company, individual or anyone or anything.

Men And The Doctor: Why Do Men Avoid Medical Care, And How Can We Change The Habit

Many men put pressure on themselves to hold things together and provide. Their perceived duty as a male is to support the ones they care about in every way, be it financially, physically, or mentally. 

And yet, when it comes to taking care of their own health, it’s common for men to ignore themselves completely. But by putting their health aside, men are in greater danger of succumbing to a multitude of dangerous ailments. 

The pressing question for loved ones and healthcare providers all over the world is simple: Why are so many men so stubborn about going to the doctor? 

We at The Fem Word relate to this topic all too well. Co-founder Monika Samtani shared the story of her father, Dr. Vijay M. Varma, a world renowned Thyroid Nuclear Endocrinology physician. Although he took care of patients for over 50 years until he retired in 2019, he chose to ignore the severe arthritis he developed in his own body: 

“At one point, his range of motion was impacted enough that he could barely move either of his arms,” Monika says. But, rather than treating his arthritis, her father took up a “grin and bear it” attitude, and slowly adapted to the pain rather than seeking treatment for the cause. It wasn’t until Monika and her mother insisted that he go to Physical Therapy…and he finally relented. 

Dr. Varma’s tale is all too common and accurately reflects a statistic reported by tricitymed.org. According to consistently validated research, 20% of men will only see a doctor after being coerced by a loved one to do so. 

This holds true even in cases of severe pain and suffering, or in instances like Dr. Varma’s, where the man’s mobility and quality of life are deeply affected by his illness. It seems irrational, and it goes against every natural instinct a person should have when it comes to treating pain and seeking care for themselves. 

So, why do we see this phenomenon happening on such a huge scale?

A TOXIC TREND WITH DEEP CULTURAL ROOTS

It’s easy to blame toxic masculinity for this phenomenon. And while that’s somewhat true, the full situation tends to be much more complex. 

Right from the start, it’s not uncommon to see that men are raised with the expectation that they will uphold particular “masculine” standards dictated by society. They are discouraged from seeking outside help because doing so is perceived as a display of weakness. A study conducted by the American Journal of Men’s Health (Am J Men’s Health) concluded that “from an early age, men receive direct and indirect messages about how they should think, feel, and behave… Avoiding doctors specifically is something that men not only encourage other men to do directly but also indirectly because it demonstrates how tough they are,” (emphasis mine). 

Patrick Wenning, a Physical Therapist at Restore Motion, weighs in on the subject saying that “men seem to think that they can either take care of themselves or that medical problems will go away. I also think that they find navigating the medical field frustrating. And when a man gets frustrated, a typical reaction is to get mad and then to shut down.” Wenning makes a good point that society expects men to be self-sufficient. 

Generally, women are taught that it’s okay to cry and express emotions, while men are expected to remain stoic and calm at all times. Vulnerability means a man is “not really a man,” and he’s at risk of ridicule, judgment, and rejection from other men and women. By growing up with the idea that showing any form of weakness is inherently bad, men learn to ignore their health for the sake of remaining “manly.” 

The pressure only builds as men grow older and take on more responsibilities, particularly those pertaining to family finances. The same Am J Men’s Health study goes on to say that married men with families consider going to the doctor selfish because by taking time off to visit a doctor, they are “taking money away” from their family. Men “choose to put family financial needs above their own health concerns” in order to uphold their role of breadwinner. 

The high cost of seeing a doctor under the American healthcare system, be it a General Practitioner or a mental health professional, is another factor that men cite as a reason to avoid getting help. For example, some healthcare professionals don’t accept private health insurance, and if out-of-network insurance isn’t accepted medical procedures can be very costly. There are practices that take out-of-network insurance or offer payment plans, but doing this research is time-consuming and it’s easy to give up. These are valid reasons why any person would avoid going to the doctor, but it’s especially demotivating for a man whose main concern is keeping their family’s finances afloat. 

It sounds simpler to tough something out rather than taking the time and money to go to a doctor.

THE CONSEQUENCES OF AVOIDANCE ARE KILLING MEN 

Men might think it’s no big deal to not see a doctor for little things like a cold or a mild ailment, but the broader repercussions of men’s avoidance of the doctor are genuinely life-threatening.

For example one of the most important tests for men, the yearly prostate exam, is a widely avoided appointment. 

“Fear and dread of discomfort are two of the main reasons [why men] do not get screened,” Oncology Nursing News reports. The apparent indignity of this test is so engrained in male culture that it’s been made the butt of many jokes (no pun intended), but the punchline is far from funny. By making fun of prostate exams, they aren’t taken seriously –– and thousands of men die from prostate cancer that otherwise could have been treated and eliminated. 

The Prostate Cancer Foundation states that “[p]rostate cancer…is almost 99% treatable if detected early,” which is why getting screened at the appropriate age is essential. But if men don’t feel comfortable having that conversation with their doctor, or worse, if they’re not even comfortable enough to go to the doctor to have this conversation, they put themselves at risk of dying for something that could have been avoided. 

Men need to learn to take charge of their health in spite of their fears. As a society and as loved ones, we need to empower them to take charge of their health and address those fears with compassion and understanding. Feminists have long advocated for healthier, more accepting standards when it comes to health and wellness, and this includes the promotion of an environment that not only encourages but rewards men for taking care of themselves.

 (Oh, and for the record: prostate cancer screening can also be done with a blood test, which is much less intimidating and by some accounts is less invasive than a routine rectal exam.)

A NOTE ON MENTAL HEALTHCARE

It’s worth mentioning another deadly diagnosis that men are used to avoiding: depression. By many accounts, this is also one of the deadliest illnesses men face. Suicide has consistently been one of the top ten leading causes of death for men of all ages, and it is the number two killer of men aged 20-44. These “deaths of despair” outnumber heart disease, cancer, and diabetes by a wide margin.

Mental health treatment is stigmatized because it falls under the category of “weakness” if men admit to needing it. Many men aren’t taught to even recognize their mental health needs in the first place.

Suicide isn’t the only risk, though it is arguably the most serious. When male depression goes unchecked there is a higher chance of self-medicating, and “they may turn to alcohol and other drugs as a way to numb the[ir] pain” says one healthline article. Combining depression and substance abuse devolves into a dangerous cycle that is challenging to break. 

The deeper the cycle, the harder it is to ask for help. Men, please ask for help. It doesn’t make you weak. Your loved ones desperately want you to seek assistance, no matter how vulnerable it makes you feel. Let us help you before it’s too late.

HOW TO HELP MEN BREAK THE STIGMA: FIGHT FIRE WITH FIRE

So, how do we encourage men to take care of themselves? 

It all starts with encouragement. 

Dr. Varma would not have gotten help for his arthritis if not for Monika and the rest of his family’s insistence that he do so. “Men are reluctant to open up and even talk to their friends and family,” Dr. Varma says. “They think they have to be held to a higher standard and take care of the problem themselves.” 

Monika didn’t give up on her father, and she kept pushing him to seek help; when he finally did, he quickly realized how much support came with his diagnosis and treatment. “Once you seek professional help, your life improves: and you can be better for not only yourself but for those around you.” 

Stubborn sometimes need to be met with stubborn. You can’t force a loved one to get help, but if you don’t stop trying they’ll have a harder and harder time denying the problem. 

Of course, it’s equally important to highlight compassion and understanding; men need to know that the healthcare community is a source of support and strength, not judgment. Creating a safe space for discussing physical and mental health for men starts with the ones closest to them. These loved ones are often women, but other men have a responsibility to encourage one another, too. 

Patrick Wenning was taught as a child to respect the knowledge of medical professionals, “it was always encouraged by my family and that is probably the thing that shaped my attitude for the rest of my life.” This demonstrates that talking openly to children and young adults (regardless of their sex) about medical care has a positive impact that lasts a lifetime. 

There is a long road ahead when it comes to breaking male conditioning, but changing the way men perceive healthcare shouldn’t be up to them alone. We can all do our part to shift the conversation toward a positive and open future. 

Nobody should feel ashamed to go to the doctor, regardless of their gender. We all deserve to live our healthiest lives.  

The views, thoughts, and opinions expressed in this article belong solely to the author and/or interviewee, and do not necessarily reflect the position of The Fem Word organization. Any content provided by our interviewees are based on their opinions and are not intended to malign any religion, ethnic group, club, organization, company, individual or anyone or anything.

These links are being provided as a convenience and for informational purposes only; they do not constitute an endorsement or an approval by the The Fem Word of any of the products, services, or opinions of the corporation or organization or individual. The Fem Word bears no responsibility for the accuracy, legality, or content of the external site or for that of subsequent links. Contact the external site for answers to questions regarding its content.

Cortisol

If you’ve heard of cortisol, you probably know it as “the stress hormone.” In many ways this is an apt description of cortisol––its primary job is to regulate your body’s stress response. There’s a lot more to cortisol than that, however, and that’s what we’re going to explore today.

First, we’ll give you a rundown of what cortisol is, how it works, and why we have it in the first place. Then you’ll learn how this hormone works in the female body, specifically, and why it’s something you need to be aware of.

Finally, we’ll go over a few strategies for keeping your cortisol levels where they need to be. This actionable advice will help you in more ways than the physical ones. We’ve spoken with experts in the field of women’s health and endocrinology to make sure you get the insight and perspective you need to manage your body’s cortisol response for the long term.

Hello, Cortisol, My Name Is…

Your body is not a monolith. In fact, it’s one of the most complex systems on earth, and it’s kind of incredible that it works at all. With so many parts and pieces working in harmony, it seems like an impossible task to get through even one day without a catastrophe.

But here we are! And as it happens, a big part of our ancestors’ ability to survive was (you guessed it) cortisol. 

Most of us have heard about cortisol’s role as the stress regulator. And in a nutshell, yes, that is this hormone’s primary function. But limiting that role to our modern idea of “stress” keeps us from understanding the bigger role this chemical plays in our day-to-day lives. 

Stress to us might mean our job, kids, families, and fiscal situations. To our ancestors it meant a lot of other things. Stress wasn’t just about lions and bears, and it wasn’t always a negative thing. Stress was the sense that it was time to migrate to a new foraging ground, or to keep an extra eye on our kid because there’s something a little off about their color right now, and maybe they’re getting sick or need a certain kind of food…

It was more of a motivator, an alert-system, than a stressor. And in a sense, it still plays that role. Cortisol plays a big role in regulating our fight or flight response, but it’s also a major reason we’re able to notice certain things and filter out others. Think of it as a manager, and a bunch of specific organs and body parts look to it for guidance on what to do in a given situation.

Your cortisol levels help your body determine whether you’re in a time of plenty or famine. Your metabolism looks to it for guidance, then speeds up or slows down based on the information it gets. 

Cortisol helps your body decide which bodily functions are important and which one can be relegated to the “background” at a given time. If cortisol levels are elevated, your body decides that there are important, possibly threatening things going on––it dials down non-urgent functions like white blood cell production and blood flow to your extremities.

This is why, when cortisol becomes a micromanager, we run into problems. If you’re producing too much cortisol, everything starts to look like a stressor requiring a response. That response is all-encompassing yet subtle.

We spoke with Dr. Susan B. Hurson, an experienced OB-GYN who practices Functional Medicine located in Washington, DC. She takes a holistic approach to women’s health. She had some valuable insight on the roles cortisol plays in that health.

“At any given time cortisol levels will be determined by a given individual’s unique circumstances,” she told us. “Cortisol is a hormone with a huge role in regulating metabolism, immune function, and stress response; levels are controlled by the adrenal gland as a result of complex interactions between the hypothalamus, pituitary, and ovarian axis in response to any of many factors, such as sleep, nutrition, exercise, illness and emotional stress.”

Those factors are hard to quantify, sometimes, but the stakes are high. Our bodies are adapted for stress. Cortisol is a big part of that adaptation.

“The body is supremely capable of adapting to a changing milieu, but [it’s] particularly adept at managing short-term elevations in stress,” Dr. Hurson noted. Even so, “Prolonged chronic stress can result in impaired adrenal function and disordered hormone production which can be interpreted as ‘adrenal fatigue’ manifested by exhaustion, impaired immunity, altered metabolism and mood changes, such as feeling ‘tired and wired.’”  

Most of us haven’t really learned to pay attention to the reactions our bodies have beyond the obvious ones. This is especially true for women. In fact, we’re often told to purposely ignore our bodies’ signals. That ‘tired and wired’ feeling is important, but we’re used to ignoring it. We rarely consider the possibility that it’s genuinely worth noticing.

And guess what? Cortisol doesn’t like that. Your body doesn’t like that. Let’s talk about what, exactly, both of them do when you ignore them.

Excuse Me, But Are You Listening?––The Awkward Relationship Between Women And Cortisol

You know that feeling you get when you’re in a meeting and you introduce an idea, only to get ignored? And then the guy next to you rephrases that idea five minutes later, and everyone nods and writes it down like it’s the most original thing they’ve ever heard?

Well, cortisol is usually us in that situation, and we’re the room full of dudes.

Let me explain. Say there’s some kind of wildly inappropriate power imbalance at work. Crazy, I know. Or hey, let’s imagine a hypothetical situation where you somehow come home from work every day and proceed to spend hours doing…well, more work. Your partner and kids––not so much.

Cortisol shows up to say, “hey, this is NOT right, and your environment is super unhealthy.” Instead of listening to that voice, you say that you’re stressed. That’s it. It’s normal to be stressed! Maybe you even say that stress is a good thing! It’s silly to be anxious about “normal life stuff.” The problem is definitely you, not the people, events, and systems around you.

Cortisol says, “excuse me, are you even listening? I SAID THERE’S SOMETHING WRONG WITH THIS PICTURE.” And the cycle begins again.

There are a number of issues with women’s typical response to elevated cortisol levels, number one being the common habit of a) not knowing how our body works or why it reacts to things and b) not taking the time to actually feel our physical sensations or connect them to our mental processes (such as anxiety, frustration, irritability, etc).

In their book Burnout: The Secret To Unlocking The Stress Cycle, Drs. Emily and Amelia Nagoski talk about the way our bodies process stress on both a physical and mental level. Most of us fail to listen to our bodies. We try to reason away the stress, or treat the symptoms in short bursts without admitting that the underlying problems are much larger than that.

Dr. Hurson gave us a good summary of how high cortisol levels can impact our health. It’s a summary that’s worth reviewing. When cortisol levels are continually elevated, the results include things like:

  • Seemingly inexplicable weight gain or “bloating” around the abdomen
  • Mood swings, irritability, and a reduced capacity for empathy or compassion
  • Higher blood pressure and an increased resting heart rate
  • Insomnia, including a reduction in the quality of sleep (not just less of it)
  • Consistent, noticeable fatigue
  • Headaches, sometimes in the form of migraines
  • Random and frequent bruising
  • Reduced immune response, resulting in your getting sick more often
  • Reduced ability to concentrate, even on things you normally enjoy doing
  • Muscle weakness, tremors, and/or loss of coordination

There are many other calling cards that indicate elevated cortisol levels, but the principle is this: if you ignore the environmental stressors your cortisol is trying to draw your attention to, it will simply shout louder. It’s as if, rather than seething in the background, you jumped up in the middle of that meeting and started beating the people over the head with your notepad. 

Cortisol doesn’t take anyone’s excuses. Not even yours. And for most women, there’s plenty of excuses coming our way. Until you address the environmental problems and handle that instinct for change, guess what? Your cortisol will continue to shout. It’s trying to protect you and make sure you are in a healthy, reasonably secure place.

You may notice your periods stopping or changing schedule. You might get acne long after your awkward teenage phase ended, or you may notice your skin suddenly getting thinner. Your body will feel like it’s aging at an accelerated pace, and this kind of thing only adds to the tension and stress you’re feeling each day.

And for women, with our notoriously complex endocrine system, cortisol is really, really loud. So, how do we listen to it?

Okay, I’m Listening––Strategies For Addressing Cortisol’s Complaints

Keeping your cortisol levels in balance is about more than mere stress management. In fact, it might be more useful to think of the goal as self-management, or environmental management.

Now, it may not be realistic for you to quit your job, hire a nanny, and fly off to live in the Maldives. So when we say “environmental management,” we’re usually talking about more subtle changes. And yet these subtle changes are at the heart of true progress, and that progress goes beyond stress.

If cortisol is our built-in alarm system, maybe we need to start playing the role of heroic fireman rather than the damsel in distress. That heroism usually involves confrontation, whether it’s with ourselves or with the people around us. 

The usual advice for lowering cortisol levels usually sounds something like this:

  • Eat better
  • Exercise more
  • Write in a journal
  • Go outside
  • Take vitamins
  • Get more sleep
  • Meditate
  • Take deep breaths (yes, really)

These tips are fine, in and of themselves. All of these techniques are great ways to achieve some temporary relaxation.

Long-term, though? They’re like slapping a band-aid on a knife wound. If your environment causes you constant stress, the problem probably isn’t you. Did your ancestors blame themselves for a sudden lions-and-bears population boom? Did they meditate when they noticed the signs of an impending hurricane?

Considering the fact that you’re alive, and said ancestors were also alive long enough to pass on their genes, we’re going to guess that they handled the situation instead of ignoring it. If that sounds like tough love, that’s because it is! 

Over time, elevated cortisol levels can cause more than minor problems. It’s linked to a higher likelihood of cancer, heart attack, and stroke. It shortens our lifespans and eats away at our health. Women should take their stress seriously, along with all the signals their bodies are sending them about what is causing that stress.

So, our advice for managing your cortisol levels is this: be courageous. Cortisol might not be asking for much, after all. Usually our modern lions and bears aren’t really lions or bears. Or hurricanes. You don’t need to migrate, you need to set boundaries. Enforce the rights you have over your time, your labor, your emotional giving

And yes, if you’re in an overwhelming situation where your boundaries aren’t being respected, you may need to consider drastic action. Cortisol tells us when something is wrong. It isn’t our enemy. It’s our ally (most of the time). Even when our cortisol levels go a bit haywire due to normal menopausal changes or, disorders like anxiety, depression, or PTSD, they’re still telling us that something needs to be addressed.

These things aren’t easy, but neither was running away from a lion-infested savannah, or facing a food shortage that necessitated a big change of scenery. You don’t address stressors because it’s merely the right thing to do, or an act of self-care. You do it as a matter of survival. Only then can you benefit from stress-release tactics like cardio or mindfulness.

Next time cortisol is shouting, stop and say, “okay, I’m listening.” It might just save your life (and your career, and your relationships, and your marriage…you get the idea).

 

Long-Distance Hiking: How To Properly Prepare Your Body

By Adele Whipps

Back in March of 2013, I embarked on a solo hike with the intention of walking from Georgia to Maine––a stretch otherwise known as The Appalachian Trail. The hike would take me over 2,000 miles of hard terrain, through fourteen states, up and down severe elevation changes, switchbacks, undeveloped wilderness, and through every possible weather scenario. 

But my epic journey was not an impulsive decision. I made sure I did my homework.

While you might not be considering a hike as extreme as The Appalachian Trail, all long-distance hikes––be they 16 miles or 1600 miles––need to be treated with the same respect. Any physical activity that takes a toll on your body also has the potential to cause permanent injury.

So, how do you get ready for a long-distance hiking trip? 

While there is no “one way,” there are several important steps to help you to safely prepare for any kind of high-impact activity.

Slow and Steady 

I come from an active family. My childhood consisted of watching my mom and dad get ready for marathon after marathon each year. My dad was also going out for two to three-week-long hikes on The Appalachian Trail every summer, so if anyone knew how to train it was them. 

The most important thing to know when you begin training is where your limits are. It’s important to  work with them, rather than trying to overcome them. In my case, I had been running at the gym for about a year before I considered hiking. But as they say, I had to walk before I could run (or climb, camp, hike, lift…you get the idea).

My first workouts involved running for three minutes and walking for five minutes on an on-and-off rotation schedule. I slowly increased my run time and decreased my walk time until I was only running. This method worked for me, but every person is different. Central to this concept of “learning your limits” is the idea of endurance or, in a more personal sense, resilience

You should research programs such as Couch to 5K, or something similar, making sure that the program you choose is within your limits. Maybe running isn’t your thing, and you need a different method for endurance training. There are different ways to intensify walks as well. Cycling and swimming are also great ways to build endurance. Explore what feels good to you, and pay attention to the mental resilience that goes hand-in-hand with your physical abilities.

Once you have a consistent routine, customize it to fit your ultimate goal. Consider increasing the mileage or intensity (at a safe rate), until you’re satisfied with your training method. Strength And Flexibility

Another important factor is strength training. Backpacking involves carrying a lot of extra weight, so preparing your body is essential. You don’t want to strain or fracture anything (ask me how I know). 

Before my hike, I found an instructor-led weight training program at my local gym. Having a professional around to monitor your progress is helpful because they will be able to tell you the proper way to handle weights, and they will correct your stance and form to make sure you’re maximizing your strength potential while simultaneously reducing the risk of injury. Some gyms also offer personal trainers that give you one-on-one sessions. 

Again, working up to weights and strength training takes time. Use local resources like gyms and gear shops, and check out websites that are dedicated to hiking and backpacking. I didn’t know anything about weights and weight training, but I was lucky to have my parents as guides while doing my research and finding a professional to help me train safely.

The important thing is to slowly incorporate a routine if weight training is new to you. To ensure your safety, make sure that you have a trusted resource as a reference.

Proper Gear And A Trial Run

Prepare your body as much as you want, but remember that your training loses all effectiveness if you don’t hike with the right equipment. 

Make sure that you compile a list of everything you need before you go and then test it “in the field” as much as possible. Luckily, there are limitless gear lists available online to help you prep for any type of hike. These lists can be overwhelming, so be prepared. Once you get over the initial shock of how vast the gear world is, work on visualizing what your hike will look like and use this to create an appropriate list.

Gear Shops dedicated to outdoor activities are wonderful for those who need in-person help. Sometimes a real-life person is easier to talk to compared to thousands and thousands of website recommendations. 

Once you have your basic gear assembled, it’s time for a test run. Taking your gear out and using it beforehand is essential because it allows you to get a feel for everything (and spot any problems, before they ruin your big journey). 

For example, the shoes you plan on wearing need to be “broken in” before your hike––otherwise you’re likely to face serious blisters. Maybe you find that the backpack you bought literally rubs you the wrong way. Making the adjustments saves you time and potential injury. Blisters are one of the most common issues people experience when they hit the trail, and the infection risks and long-term skin damage that come with them can be serious.

A lot of gear shops allow you to test products and return them if they don’t work for you. Always check to find out what the store policy is on returns and exchanges. If you can, seek the perspective of a fellow female hiker. Our bodies and weight distribution are different from men’s, but a lot of the advice you’ll find online is male-oriented and fails to take our unique abilities and needs into account.

Consider Taking A Pre-Trip

As I mentioned before, my father had been section hiking The Appalachian Trail long before I decided to hike the whole thing. This means that he’d been going out for two to three weeks at a time and completing a section of his hike, rather than thru-hiking the Trail all at once. When I came to him asking if I could join him on a part of his section hike, he was thrilled. 

It was in my first section hike that I learned a lot about what to expect if I went on a longer hike. I used my gear, learned what food I liked and didn’t like, learned that my feet needed more support and insoles, and other important information that a quick trial run wouldn’t have given me. 

I realize that not everyone has the luxury of taking large chunks of time off to test everything. But even going out for two days is better than going out for an hour (or not going out at all) with your new gear. Every little bit helps because slightly longer outings allow you to learn more about yourself and your limits. Maybe you find out that even two days is too much. Maybe you’ll be like me and you crave more the moment your short trip is over. 

Any chance you have to make it more like the “goal hike” you have in mind, the better. After all, we practice to find out what needs improving. It doesn’t have to be perfect.

Speaking of!

Expect Speed Bumps

I did everything I could to get ready for The Appalachian Trail, and guess what? I still got hurt. I’m not trying to scare anyone, but inevitably something you didn’t plan on will happen. 

For me, it was trying to carry too much weight at once. I picked up a package of resupply food and rather than sending what was too much forward, I carried it all with me. I carried an extra ten or so pounds for over 20 miles and the next day I couldn’t put any weight down on my right foot. Long story short: I had to take three unscheduled days off to recover. 

It didn’t take me off the trail, but it could have. 

The rest of the trail was sprinkled with various falls and scrapes, but nothing as scary as that moment when I thought it was all going to end. 

Your hike’s “speed bumps” might not be that extreme, but the point is that even the most prepared person can get waylaid unexpectedly. No trip is perfect. The weather might end up being awful, you could misstep and twist your ankle, maybe you end up catching a cold. 

If something like that happens, listen to your body and know when to pack it up and go home. I got cocky thinking I could carry all that extra weight, but if I had honored my limits, I wouldn’t have hurt myself. Women are especially prone to this kind of miscalculation, simply because we often feel that we’ve got something to prove by even attempting these hikes in the first place.

I am woman, hear me roar, right? Thank goodness I went to the hospital, or I would have been far worse off.

Don’t let pride undermine your health. You can always come back and try again later…but make sure your body and mental health are a priority.

Remember Why You’re Going

My last recommendation is to not forget your mental strength and endurance! Don’t force yourself to go on any trip that you’re not mentally invested in. Because if you’re not having fun, what’s the point? Training is hard, and some parts won’t be fun. But if you hold on to the image of yourself in the future, and you feel excited and proud, I’d say you are on the right track!

You’ll be happy to learn that I completed The Appalachian Trail. I thank a large part of that due to my innate stubbornness, but I know that my prior training had a lot to do with it too. Hopefully, you now have a solid idea of how to get started with your journey, and how to do it safely. 

Happy Trails!

Additional resources for your journey preparation:

https://www.backpacker.com/skills/backpacking-fitness/how-to-get-in-shape-for-hiking/

https://www.backpacker.com/skills/outdoor-first-aid/the-top-10-wilderness-maladies/

https://americanhiking.org/hiking-resources/

https://www.backpacker.com/

https://www.rei.com/

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