Take a Time Out for Mindfulness
We can hardly believe it’s August already! This month is host to some important health awareness topics. Breastfeeding Awareness, Immunization Awareness, and Psoriasis Awareness are just a few.
August also has some fun (and less than fun) other holidays. For example, today is National Clean Your Floors Day (boo)! Here are some we’re looking forward to:
August 7th - National Friendship Day
August 13th - International Lefthander’s Day (Maggie’s left-handed!)
August 26th - National Women’s Equality Day! On August 26, 1920, U.S. Secretary of State, Bainbridge Colby, signed a proclamation certifying women’s right to vote.
August 15th is National Relaxation Day. Some of us need more than relaxation, we need ways to deal with our stress. Stress in general has a huge impact on our overall health. In today’s edition, you can learn more about building a mindfulness practice to support the myriad directions you are pulled in each day. Many people confuse mindfulness with meditation. There is so much more to mindfulness than one (powerful) tool. Let us know which of the techniques you try and how they work for you.
- Maggie Ruvoldt & Stephanie Majercik
The Tasting Menu
A New Meaning to Gut Reaction
Mindfulness Practices
World Breastfeeding week August 1 to August 7, 2022
A New Meaning to Gut Reaction
Have you ever wondered how your digestive system functions differently because you are a woman? Yeah, most of us hadn’t either. That said, we have noticed differences over the course of our menstrual cycles and decided to look a little deeper into the connection.
We found some fascinating information:
Overall, women’s digestive system moves more slowly. Our stomachs and colons tend to empty more slowly. That may lead to increased feelings of bloating or nausea and experiencing constipation.
2 out of 3 people with Irritable Bowel Syndrome are women.
There are receptors for estrogen in our gastrointestinal (GI) tract contributing to the impact of cycles and menopause on digestive issues.
Women are twice as likely to develop gallstones.
You may now be asking - how does knowing this help me?
Consider dietary changes during your cycle or through perimenopause and menopause that reduce digestive distress. Increasing fiber intake, reducing dairy.
Keep a simple bullet journal of your food and water intake to identify patterns or particular foods that increase symptoms.
If you are over 45, get a colonoscopy. Colorectal cancer is less likely in women than men, however, a colonoscopy can also detect IBS and other bowel-related problems.
Take your symptoms and pain seriously and make sure your doctor does as well. Come to your doctor’s appointment with those trends and triggers you’ve noticed in keeping your food journal.
Know your family history. There is evidence of hereditary or genetic connections in these disorders.
Importance of Mindfulness for Women
If you’re anything like us, you’ve got a million things running through your head in any given moment. It’s easy to get lost, overwhelmed, or distracted from what you need to be doing when your mind wanders. Practicing mindfulness can help you focus on the present moment - not only helping quiet some of those million voices in your mind, but also to reduce stress and increase happiness.
And, studies show that mindfulness may be critical for women’s mental health. For example, women multitask more than men: men do one and a half tasks at a time, while some women may be doing up to five. And we know that multitasking comes at a detriment to our overall performance - makes us less efficient, creative, and productive, while also causing more stress and anxiety.
Another study from a few years ago shows that mindfulness can have greater benefits for women. Women experienced a higher reduction in negative effect and increases in self-compassion after engaging in regular mindfulness meditation.
So how do you start engaging in mindfulness? There are many simple practices you can engage in to start becoming more mindful - as well as several apps that can guide you through meditations - we’ve included a few of those resources and practices below.
It’s World breastfeeding week and all through August is National Breastfeeding month. Quite recently there was a backlash when the American Academy of Pediatrics revised breastfeeding guidance to increase the amount of time recommended for breastfeeding to 2 years from 1 year.
It fails to recognize the lack of support those breastfeeding receive and the barriers for women working while breastfeeding. While the benefits of breastfeeding are touted often, the decision to breastfeed, for how long, and whether to supplement is a deeply personal one. We also have to recognize, that it’s simply not an option for everyone.
For those it is an option for, we are taking a look at workplace support in particular. Let’s start with your rights.
The same law that sets the minimum wage and overtime pay, includes a Breaktime for Nursing Mother’s law. It requires employers to provide breaks and a space (that isn’t a bathroom) to express milk. That law only applies to the same employees who are eligible for overtime pay. The PUMP for Nursing Mothers Act was intended to cover all employees and specify the time had to be paid. Unfortunately, the Senate failed to pass the act.
At the state level, there are 30 states that have laws related to breastfeeding and the workplace. You can also look up how your state handles other issues such as sales tax on breast pumps or jury duty (see the resources section below).
Employers have a part to play too. Surveys show that the top 2 issues on expressing milk after returning to work were stress and not having sufficient time. There are several simple solutions to these and other problems. Pass these along to your HR department!
Mamava makes those location pods you may have seen in airports. Well, they make versions for offices too.
Milk Stork provides breast milk shipping services and has a handy link on their website to ask them to reach out to your HR department.
Pumpspotting has a platform for workplace breastfeeding support as well as support for you directly.
Providing information on breastfeeding at work, including dedicated lactation rooms, and how the company supports taking time and storage options, should be a part of the return from leave process just as much as turning your email access back on.
Medical Term of the Week
All of us have experienced acute moments of stress in our lives. When that turns into an ongoing, consistent state accompanied by symptoms such as physical pains, insomnia, changes in appetite, or memory and attention issues, it can be Chronic Stress. Yes, that’s an actual diagnosis. You can seek the help of a psychiatrist or psychologist who may also recommend other medical professionals to treat individual symptoms while also working on the sources of stress in your life.
New Blog from our Guest Contributor Jennifer Rose
Many women struggle to identify when it is time to give up the drinks, especially if there is no obvious “rock bottom.” Unless there is a legal issue, traffic violation or a health crisis, it can be easy to excuse the wine o’clock habit. We get stuck thinking that since we are totally functional (even productive and successful!) that our habit isn’t hurting us. Here are my top 3 signs that perhaps it’s time to reconsider.
See how your state stacks up on maternal mortality, paid family leave, uninsured women and other critical health topics. States with most restrictive or no access to abortion are among the worst. (from NY Times)
If work stress is an issue for you right now, there are actionable steps you can take. (From Thrive)
A good reminder that what you see on social media is heavily curated. Mom influencers are no exception. Following influencers can be fun and interesting, as long it doesn’t promote negative self feelings or present an unachievable expectation to the world. (From The Guardian)