Who do you believe?
It can be hard for the average person to read about our health and determine if the source is trustworthy. When we do our research, we rely heavily on names like the Mayo Clinic, major healthcare organizations and nonprofits dedicated to specific conditions or research on women’s health.
But what are we to do when 2 big names don’t agree? Or when a trusted organization shares conflicting information?
This week in the latest, we share an article from the New York Times titled “Despite Aspartame Warnings, Beverage Companies Likely to Stick With It.” It chronicles a World Health Organization report about a potential link between the artificial sweetener and cancer. Spoiler alert, the FDA disagrees. And a separate W.H.O. committee points to the excessive amount you have to consume to be at risk.
Not to mention that the headline is about the food industry, not the conflicting information. So a cautionary tale – reading the entire piece is needed to understand what the guidance really means.
(Also check out the piece on the FDA’s approval of an over the counter birth control pill!)
- Maggie Ruvoldt & Stephanie Majercik
The Tasting Menu
Keeping Your Immune System Healthy – Naturally
Neurodivergence in the Workplace
International Self-Care Day
Keeping Your Immune System Healthy - Naturally
A strong immune system protects your body from bacteria and other substances that can make you sick. Making sure that you’re up to date on your vaccines is a key way to keep you immune system health – but there are lots of natural ways, daily habits that can also help your immune system functioning at a high level.
The keys to a healthy immune system are also the tenents of what we’d categorize overall as a “healthy lifestyle”: eat a healthy balanced diet, exercise regularly, drink lots of water, avoid smoking, too much alcohol, and try to keep stress levels low. Let’s look at the impact of these habits on your immune system.
Healthy diets
70% of your immune system exists in your digestive tract, which is why the food we eat can either help to strengthen or weaken our immune system. Foods rich in vitamin C, vitamin D, zinc, selenium, iron, and protein can help boost the production of immune cells.
If you’re looking for some foods to incorporate more into your diet to help boost immunity, check out Healthline’s list of 15 foods to boost immunity.
Regular exercise
Staying active doesn’t mean you have to hit the gym everyday – in fact heavy exercise can have opposite effects (Stephanie was warned when training for her Ironman during COVID that it was important to be cautious for the first few hours after a long training session). But moderate exercise – like taking a 20-30 minute walk each day – can help get immune cells moving through the body, enabling them to patrol for bacteria and viruses.
Hydration
We talked last week about hydration and making sure you’re getting enough water. Water helps to flush away germs, helps your body absorb the nutrients coming from your healthy diet, build up mucous membranes (critical barriers against infections), and is a key need for our lymphatic cells.
Smoking and alcohol
The amount of chemicals found in cigarettes can throw off the balance of your immune system and make you more susceptible to bacteria and viruses (specifically those that affect the lungs). Going back to our digestive tract, alcohol affects the balance of good bacteria in our gut (and other areas) as well as cause damage to the cells and cause bacteria to leak from your gut into your bloodstream. Heavy alcohol use can also impact the amount of T-cells in our body, which are critical to the creation of antibodies that help us fight infections.
You can keep your immune system healthy and strong without the need for additional supplements. Combined with vaccines – a healthy diet and simple exercise routine can keep you healthy and keep your body working for you!
Neurodivergence in the Workplace
Neurodivergent women are likely to receive a misdiagnosis or a delayed diagnosis, which can hinder access to appropriate support and interventions.
Why?
Well, diagnostic criteria and assessment tools have continue to be based on how neurodivergence manifests in men.
Neurodivergent women often develop coping mechanisms and masking techniques to navigate social situations and camouflage their difficulties. They may mimic social behaviors and suppress their true selves to fit in, making it harder for clinicians to identify their neurodivergent traits during diagnostic assessments.
How does this show up at work?
Gender stereotypes in the workplace can exacerbate the challenges faced by neurodivergent women. Women are expected to be particularly skilled at certain “soft skills” or tasks. They face heightened scrutiny, misunderstandings, and negative judgments because societal expectations of women's behavior and their neurodivergent traits. This can lead to increased stress, anxiety, and a sense of isolation in the workplace.
How can we better support neurodiversity?
Education for healthcare professionals about the unique experiences of neurodivergent women can improve diagnostic accuracy.
At work, creating an inclusive environment that promotes diversity and accommodates individual needs is crucial. Reasonable workplace adjustments, mentorship programs, and fostering a culture of acceptance and understanding can help neurodivergent women thrive and contribute their valuable skills and perspectives.
Resources:
Neurodivergent women face unique barriers to leadership. Here’s how employers can support them.
Neurodivergent women make great leaders. Why don’t we have more of them?
Selfcare Gets an International Focus
July 24th is International Selfcare Day
We are all for it. Personally, we’d like you to do some selfcare every day.
Remember, self-care is all about nurturing your physical, mental, and emotional well-being. Choose activities that resonate with you and bring you joy, and make it a priority to practice self-care not just on International Self-Care Day but throughout the year.
In that spirit, here are 10 suggestions for how to prioritize yourself. Most won’t cost you anything or very little!
Spend time outdoors in nature. Take a leisurely walk in a nearby park or forest, immerse yourself in the beauty of nature, and enjoy the fresh air. You can also pack a picnic with homemade snacks and find a scenic spot to relax and unwind.
Unplug from technology. Take a break from screens and disconnect from digital distractions. Spend the day engaging in activities that don't involve technology, such as reading a book, journaling, or practicing a hobby.
Exercise and move. Engage in physical activities that you enjoy. Take a yoga class, go for a jog or walk in the park, or participate in a workout session that makes you feel energized and refreshed.
Express creativity. Tap into your creative side and engage in activities that inspire you. Paint, draw, write, play a musical instrument, or engage in any other creative pursuit that brings you joy.
Socialize and connect. Spend time with loved ones and nurture your relationships. Plan a get-together, have a virtual hangout, or simply reach out to friends and family to let them know you're thinking of them.
Declutter and organize. Create a clean and organized space around you. Take the time to declutter your living area, organize your belongings, and create a peaceful environment that promotes relaxation.
Practice self-reflection. Take some quiet time to reflect on your goals, dreams, and aspirations. Journal about your thoughts and feelings, and consider any changes you'd like to make to improve your well-being.
Change up the menu. Focus on nourishing your body by preparing and enjoying healthy meals. Cook a new recipe for a nutritious dinner.
Create a bedtime routine. A soothing bedtime routine that sends the message to your body and mind that sleep is coming makes a huge difference. Turn off screens and try some relaxation techniques.
DIY spa day at home. Transform your home into a cozy spa retreat. Create a calming atmosphere by lighting scented candles, playing soothing music, and using items you already have at home to pamper yourself.
Remember, self-care is about finding moments of relaxation and rejuvenation that work best for you, regardless of the cost.
Medical Term of the Week
Sucralose. Monk Fruit. Stevia. These are all sugar substitutes.
Which got us thinking. What are these things?
They are food additives that sweeten food without the same food energy (meaning calorie) content of sugar based sweeteners.
There’s a helpful page on the Mayo Clinic website that gives more details on these sweeteners.
One highlight we’d like to make. Guidelines do not recommend sugar substitutes of any kind for children under 2. Considering how many foods contain these, checking out the list and looking at labels would be helpful for some parents.
The Latest
Aspartame has been around for decades. The W.H.O and the FDA don’t entirely agree on it’s safety but the food industry isn’t making changes…yet (From New York Times)
Could we get rid of menopause or delay it? And should we? (From The Wall Street Journal)
There’s now an approved over the counter birth control pill. But when and where can you get it? (From NBC News)