Feel the chill and the burn - Winter Fitness
If you take nothing away from this week’s newsletter, let it be this…
Get your screenings for cervical cancer and encourage those you love to do it too.
A recent study found that more women 65 and older are being diagnosed with late-stage cervical cancer. The screening guidelines effectively leave out this age group, even though the American Cancer Society reports more than 20% of cases in the United States are in women over 65. Yes, the same group setting the guidelines has the data showing the fall short. Ugh.
- Maggie Ruvoldt & Stephanie Majercik
The Tasting Menu
Cervical Cancer Awareness - 5 Facts
Adjusting Your Fitness Routine in the Winter
Folic Acid - Not Just for Pregnant People
Cervical Cancer Awareness - 5 Facts
January is Cervical Cancer Awareness Month. It is a preventable disease with the HPV vaccine and regular screenings make early detection possible. Last year, the National Cancer Institute reported the percentage of people overdue for cervical cancer screenings had risen to an alarming 23%.
Human Papillomavirus (HPV) causes more than 90% of cervical cancer cases and the vaccine can prevent almost all cervical cancers
There are two screening tests. The HPV test that looks for DNA from HPV in cervical cells and the Pap Test of cervical cells for cancer and precancer
Early stage cervical cancer has no symptoms and later-stage signs include bleeding after intercourse, between periods or after menopause. A recent study in the UK found back pain may be an early sign of cervical cancer
Most precancerous cells found on the cervix do not turn into cancer according to the World Health Organization. However, that doesn’t mean diligent follow-up isn’t necessary
When detected early, cervical cancer is highly treatable often with surgery alone
Resources
CDC Information on the HPV Vaccine
[VIDEO] Mayo Clinic Explains Cervical Cancer
Foundation for Women’s Cancer Information Page for Cervical Cancer
Adjusting Your Fitness Routine in the Winter
Winter gets a bad rap from a workout perspective. The holidays don’t really help and while January is a time for new years resolutions and new resolve to get back in the gym - getting up and active when it's cold (and most likely dark) outside can hinder what we’re motivated to try and do.
But, staying active in the winter can have some benefits that you can’t get at other times in the year. According to Harvard Medical School, you can workout more efficiently in winter because your heart doesn’t have to work as hard in colder temperatures and you expend less energy – and exercising in cold weather can turn white fat into brown (calorie burning) fat.
That said, for outdoor workouts (whether running, skiing/snowboarding, cycling, etc) you’ll need to make sure you’re prepared:
Layer, layer, layer - you want at least three layers when you’re preparing for an outdoor workout: a base layer that wicks moisture away from the body; an insulating layer made up of wool or fleece, and an outer layer that is wind and rain-repellent for extremely windy or rainy days
Wool is your friend - wool socks and gloves help keep your extremities warm and dry. Specifically look for options made with merino wool – merino wool is natural fabric and is antibacterial meaning it doesn’t smell, doesn’t itch, and its naturally insulating AND moisture wicking
If you’re looking for other types of workouts to focus on in the winter - this list from Everyday Health includes outdoor and indoor options to mix it up.
And if outdoor winter workouts and activities just aren’t your thing, we also know that even just getting to the gym in the cold and dark can be daunting. Today.com put together a list of ways to keep yourself motivated in the winter – we particularly liked the suggestions around finding an exercise partner or group to keep you accountable and shifting to lunch break workouts so you can avoid the cold and dark of the early morning and evenings.
Folic Acid - Not Just for Pregnant People
When you hear about folic acid, you may think it’s something only people planning to get pregnant or who are pregnant need to think about.
Wrong answer.
What is it?
Folic Acid is a B vitamin - B9 to be specific. You may hear people call it Folate, but that’s not exactly correct. Folic Acid is a specific type of B9 and Folate is the umbrella term for all B9 vitamins. Still close enough.
Your body needs folic acid to make red blood cells and for cell growth. Your body doesn’t store it so you need to keep replenishing it.
Why do I need it?
In addition to preventing birth defects, all adults benefit from healthy levels. It has been shown to aid in regulating homocysteine in our blood to reduce stroke, it may reduce the likelihood of certain kinds of cancers and low levels may lead to anemia.
Where do I get it?
In addition to taking supplements, you can also find it in dark leafy veggies like spinach and kale. Break out the chips because your guacamole has it (thanks avocado). Want more real food sources? Check out Healthline’s article for 15 foods (Maggie recommends a good beet salad!)
Medical Term of the Week
If your Pap comes back positive for abnormal cells, your doctor may recommend a colposcopy. This is a procedure to examine the cervix as well as the vagina and vulva. The scope has a light and a microscope and the procedure usually takes less than 20 minutes. During the exam, the provider may also take a tissue sample.
We all want good birth outcomes and Doulas can be an important part of your pregnancy team. (From Carrot Fertility)
A recent study of brain MRIs showed changes in the brain between pre and post menopausal women (From The Washington Post)
Abortion pills through telemedicine were highlighted as one of breakthrough technologies for 2023 (From MIT Technology Review)