Hormones and Heartburn

We’re back!

We might have taken a break for Labor Day, but we’re happy to see that progress supporting the rights and healthcare of women and child bearing people didn’t. Mexico’s Supreme Court decriminalized abortion across the country, noting that denying a pregnant person a termination went against their human rights. 

For comparison, there are 21 US states where abortion is illegal or highly restricted – so we have some work to do.

- Maggie Ruvoldt & Stephanie Majercik

The Tasting Menu

• Breast Sagging – Real Talk

• 5 Facts on Heartburn

• Exploring Different Types of Meditation

Breast Sagging – Real Talk

Feeling confident and comfortable in your own body with all the pressures around you is hard enough. When your body changes over time or due to things like weight loss/gain, pregnancy or age, it can be even harder. 

So let’s talk honestly about one natural change – sagging breasts. 

Breast sagging, also known as breast ptosis, is a natural part of the aging process for many women. It occurs due to a combination of factors, including age, genetics, pregnancy, breastfeeding and weight fluctuations. 

What are some of the reasons this happens?

• As women age, the skin and connective tissues that support the breasts lose elasticity and firmness. This results in sagging over time. Collagen and elastin production decrease, leading to a reduction in skin's ability to bounce back.

• During pregnancy and breastfeeding, breasts undergo significant changes. The breast tissue expands, and milk production can cause stretching of the skin and ligaments. After breastfeeding, breasts may not return to their pre-pregnancy appearance, contributing to sagging.

• Frequent weight fluctuations can lead to stretching and contraction of the skin, affecting breast shape and firmness. Rapid weight loss can result in volume loss within the breasts.

• Smoking has been linked to premature skin aging and decreased collagen production. This can accelerate breast sagging, especially in long-term smokers.

• Not wearing a well-fitting, supportive bra can lead to poor breast support over time, potentially causing sagging.

While breast sagging is a natural part of the aging process, we have 3 nonsurgical options to better support your breast health

1. Exercise: Strengthening the pectoral muscles with chest exercises can provide some lift and improve the appearance of the breasts. Check out these list of exercises from Womens' Health and Healthline

2. Proper Bra Support: Wearing a supportive bra that fits well can help reduce the effects of gravity and prevent further sagging. Want to measure at home – Real Simple has you covered. Or consider finding a professional bra fitter near you.

3. Skin Care: Use moisturizers and products containing retinoids to improve skin elasticity and collagen production.

It's essential to remember that some degree of breast sagging is natural and unavoidable with age. Each woman's body is unique, and what matters most is feeling comfortable and confident in one's own skin. If you are concerned about breast sagging, consult with a healthcare professional or a plastic surgeon to explore your options and make an informed decision about potential treatments.

5 Important Facts About Heartburn Every Woman Should Know

Heartburn is a common ailment that can affect people of all ages and genders, but it can be especially bothersome for women due to various factors such as hormonal changes and pregnancy. Understanding heartburn and its nuances can help you manage and prevent this uncomfortable condition more effectively.

Here are five important facts about heartburn 

1. Heartburn is not about heart

Despite its name, heartburn has nothing to do with the heart. It's a digestive issue that occurs when stomach acid flows back into the esophagus, causing a burning sensation in the chest and throat. This discomfort often feels like it's radiating from the heart, hence the name. 

2. There are some common triggers

Heartburn can be triggered by various factors, including certain foods and lifestyle choices. Spicy, fatty, and acidic foods, as well as caffeine and alcohol, are known culprits. Keeping a food diary can help you identify some potential causes. 

3. Hormonal changes and heartburn

Hormonal fluctuations, particularly during pregnancy and menopause, can increase the likelihood of heartburn in women. During pregnancy, the growing uterus can put pressure on the stomach, forcing acid to move into the esophagus. Postmenopausal women may experience changes in their digestive system that make them more prone to heartburn. Understanding these hormonal connections can help better manage heartburn during these life stages.

4. Small changes can help

Making lifestyle changes can significantly reduce the frequency and severity of heartburn. You can try eating smaller, more frequent meals and avoiding lying down immediately after eating. Elevating the head of your bed can also help prevent nighttime heartburn.

5. Over-the-counter and prescription options

For those who experience frequent or severe heartburn, there are over-the-counter and prescription medications available to provide relief. Antacids, H2 blockers, and proton pump inhibitors can help reduce stomach acid and alleviate symptoms. Before adding any of these on a regular basis or during pregnancy – please consult your healthcare provider!

Exploring the Different Types of Meditation

If you’ve ever needed to clear your mind or increase focus, you might have considered meditation. A simple Google search brings up results like, “6 types of meditation”, “16 Types of Meditation”, or “9 Types of Meditation”. A lot of it is how you categorize the different methods. But for the purposes of this newsletter article – we’ll keep it high level and link out to additional resources. 

We liked the Cleveland Clinic’s summary of meditation techniques:

• Body-centered meditation – also known as self-scanning

• Contemplation – focusing on a specific question or challenge

• Emotion-centered meditation – focusing on a specific emotion

• Mantra meditation – also known as transcendental meditation this meditation has you repeat a specific phrase or sound

• Movement meditation – meditation focused around movement in your body

• Mindfulness meditation – being in the present moment and noticing what’s happening around you without letting your mind wander

• Visual-based meditation – focusing on something you can physically see or on a mental image

Many guided meditations that you can get through apps, like Headspace, leverage several of these techniques, like body scanning, visualization and contemplation and tend to require you being in a quiet and semi-rested state. 

If you get restless or the idea of sitting still for several minutes stresses you out more, meditating with movement could be a good option. This can take many forms – yoga and tai chi are built around meditation – but you can meditate while running, swimming, or even the viral “hot girl walk” which combines movement and contemplation on three questions – what you are grateful for, what your goals are, and how amazing you are. 

Regardless of how you choose to meditate, it can have a positive impact on several areas of your health – such as reducing stress, helping you sleep, lower blood pressure, and improved memory and attention.

Here’s some resources on additional techniques and meditation methods

23 Types of Meditation via Live & Dare

9 Types of Meditation via Healthline

16 Meditation Techniques via Headspace

A Guide to 7 Different Types of Meditation via Everyday Health

What Are Different Types of Meditation via Mindworks

Medical Term of the Week

Occasional heartburn is one thing.

When it happens over and over again, it might cause GERD. Gastroesophageal Reflux Disease (GERD) can over time irritate your esophagus and cause symptoms like cough or laryngitis. 

While the classic symptoms of heartburn experienced repeatedly are most associated with GERD. If you wake in the morning frequently with a scratchy voice or trouble swallowing, talk to your healthcare provider about GERD. 

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