Teachers are moving from classroom to classroom. Nurses working long hospital shifts. Retail employees stand, walk, and help customers for hours at a time. These roles demand energy, focus, and the right gear to support you through it all.

And yet, socks are often overlooked.

The truth is, the right pair of socks can be the difference between ending your day feeling energized… or completely drained.

This guide breaks down exactly what to look for and why more professionals are upgrading their sock drawers.

Why Your Job Demands Better Socks

Let’s start with what your day actually looks like.

●      Teachers: Constant movement, long-standing hours, minimal downtime

●      Nurses: Extended shifts, high-pressure environments, nonstop walking

●      Retail workers: Hard floors, repetitive movement, long periods on your feet

These aren’t casual conditions. They put real strain on your legs and feet.

Common issues include:

●      Foot fatigue

●      Swelling in the ankles and calves

●      Soreness by the end of the day

●      Socks slipping, bunching, or digging in

If your socks aren’t designed for this level of demand, your body feels it.

What Comfortable Socks Really Mean

Comfort isn’t just softness—it’s performance.

For professionals on their feet, the right socks should provide:

All-Day Support

Your socks should help your legs feel better as the day goes on—not worse.

Stay-Up Fit

No slipping down into your shoes or constant adjusting.

Breathability

Moisture-wicking materials keep your feet dry and comfortable.

Pressure That Works for You

Some people need gentle support. Others need more structured compression. That’s where choosing the right type of sock becomes essential.

Compression vs. Relaxed Fit: What’s Best for You?

Different jobs—and different bodies—need different levels of support.

Compression Socks: For High-Demand Days

Compression socks are a go-to for many nurses, retail workers, and active professionals.

They apply graduated pressure to help:

●      Improve circulation

●      Reduce swelling

●      Minimize leg fatigue

If you regularly end your shift with tired, heavy legs, compression socks can make a noticeable difference.

They’re also available in both men’s and women’s fits, ensuring proper sizing and comfort for every wearer.

Non-Binding (EasyStretch™) Socks: For Gentle Comfort

If you prefer a more relaxed feel or experience sensitivity in your calves, non-binding socks are a great option.

They offer:

●      A soft, stretchy fit without tight elastic

●      Reduced pressure around the leg

●      All-day comfort without restriction

These are especially helpful for teachers or retail workers who want comfort without compression.

What Professionals Are Wearing Now

There’s been a noticeable shift in what people wear under their work shoes. Gone are the days of basic, low-quality socks that wear out quickly and offer little support. More professionals are choosing socks designed specifically for long hours and performance.

The Fit Factor: Why Gender-Specific Options Matter

One detail that often gets overlooked? Fit.

Men’s and women’s socks aren’t just labeled differently—they’re designed differently.

●      Men’s fits typically accommodate larger foot sizes and broader proportions

●      Women’s fits are tailored for a more precise, contoured feel

Choosing the right fit ensures:

●      Better support

●      Less slipping or bunching

●      Improved overall comfort

When you’re wearing socks for 8–12+ hours, these details matter.

A Smart Upgrade for Your Workweek

If you’re working multiple long shifts each week, having the right socks isn’t a luxury—it’s essential.

That’s where multi-pair options come in.

Instead of constantly rotating worn-out pairs, you can stock up on high-quality socks designed for daily use.

Check out bundle options here.

It’s a simple way to ensure you always have reliable, supportive socks ready for every shift.

Small Change, Big Difference

Think about how much time you spend on your feet each week.

Now imagine improving that experience with one simple upgrade.

Better socks can mean:

●      Less fatigue at the end of your shift

●      More consistent comfort throughout the day

●      Fewer distractions from discomfort

It’s a small change that adds up quickly.

Step Into a More Comfortable Workday

You take care of your students, your patients, and your customers.

It’s time to take better care of your feet.

Upgrade from worn-out, basic socks to options designed for real-world demands—whether that’s compression for support or non-binding comfort for flexibility.

Explore what today’s professionals are choosing or stock up on work-ready essentials.

Because when your feet

Most people resort to aggressive shouting, throwing objects, destroying objects, binge drinking, binge eating, doing drugs, or transferring aggression into an inanimate object. These are unhealthy ways to blow off steam.

This article will provide you with some healthy ways to blow off steam in this article. Let’s get started!

10 Healthy Ways to Blow Off Steam

Below are ten healthy ways you can relax and unwind.

1. Go to the gym

One healthy way to blow off steam is to hit the gym. Get involved in some weight lifting, boxing class, an aerobic dancing class, or guided aerobics. 

Research has shown that exercise is a great destresser that helps refresh and calm down your soul.

After a good gym session, you can take a warm bath to finalize the relaxation process.

2. Get a massage

Another healthy way to blow off steam is to get a massage. Massage relaxes the body by raising the temperature of the soft tissues and releasing hormones.

Massage stimulates a relaxation response in the body. It helps the body slow down and brings it from a heightened state of anxiety to a relaxed and calm state.

When your body is relaxed, emotions such as anxiety and stress are decreased. The position effect of muscles relaxing can also contribute to better sleep ad increased productivity.

3. Play sports

Engaging in your favorite sport can help you manage stress. Most outdoor sports can serve as great cardio exercises.

Cardio exercises cause your body to release endorphins, which are chemicals in your brain that relieve pain and stress.

It also reduces the levels of stress hormones, namely cortisol and adrenaline.

Most team sports also offer a great opportunity to socialize and bond with others. Hence, it is great for your emotional and social health.

4. Read a book

Reading is an excellent way to blow off steam because it can relax your body by reducing your heart rate and easing the tension in your muscles.

Furthermore, reading can also help you ease stress and assist with falling asleep.

Apart from reading a book, listening to podcasts is another healthy way to blow off steam.

5. Yoga and mediation

Yoga and meditation do wonders in helping you release pent-up emotions, which are beneficial for your physical and mental health.

The meditation and breathing technique in yoga helps to free your soul and let it relax and calm down. It calms both your soul and body; additionally, yoga is good for your heart.

6. Visit the cinema

Visiting the cinema to watch some movies is another healthy way to blow off steam.

Get to the cinema, grab a bag of popcorn and soft drink, sit back, feed, and watch your movie.

Movies are entertaining and lighten up your spirit, and the arrangement in the cinema makes it even more appealing and soothing.

7. Visit the beach for water sports

Going to the beach is known to be therapeutic and engaging in water sports is even more relaxing and therapeutic to your mental health.

There are several water sports you can try out on the beach; they include canoeing, scuba diving, surfing, kayaking, swimming with dolphins, and so many more. These sports are adventurous and super relaxing.

8. Go out with a friend

Whenever you feel like expressing your emotions, instead of venting out, meet a friend and talk.

It can be a simple sit-out where you get to express yourself and release the hurt. Talking is therapeutic in helping us feel relaxed. Talk about it, and don’t lock it inside.

9. Play video games

One of the healthy ways to blow off steam is to play video games. Video games are competitive and entertaining.

They help in engaging your mind and brain, and it is an excellent tool for relaxation.

When you play video games, you become focused on the character, and this helps to strengthen your mindfulness and allows you to think outside your situation, which lightens up your burdens.

If you are an indoor person, this is indeed an excellent tool for blowing off steam.

10. Dance to your favorite music

Over the years, music has been therapeutic and refreshing to the soul.

One of the healthy ways to blow off steam at home is to play your favorite song and dance to it. In doing so, you are lightened and happy.

Also, dancing is a form of exercise. So doing this process, you are also burning off some calories.

Conclusion

In extreme emotions, anxiety, and worry, it is advised that you visit a therapist for help. Instead of opting for unhealthy habits to relax, always choose the healthy ways to blow off steam.

These blow-off steam techniques are great ways to keep your mental health in check, but when it seems not to be working, you will need to consult professional help.

The post 10 Healthy Ways to Blow Off Steam first appeared on You Must Get Healthy.

The post 10 Healthy Ways to Blow Off Steam appeared first on You Must Get Healthy.

As a 60-year-old trainer who has worked with women for decades, I can tell you this: the workouts that worked in your 20s and 30s may not serve you the same way now. Hormonal shifts affect muscle mass, bone density, metabolism, sleep, recovery, and even balance. That’s why a smarter, more balanced approach matters.

The good news? You don’t need punishing workouts or hours at the gym.

The best menopause workout plan focuses on five key areas that support healthy aging, mobility, strength, and overall wellness. When you combine these pillars consistently, you build a body that feels capable for the long haul.

Here are the five areas I encourage every woman in midlife to prioritize.

1. Resistance Training for Muscle, Bones, and Metabolism

If there’s one thing I want women over 40 to embrace, it’s strength training.

During menopause, declining estrogen contributes to muscle loss and decreased bone density. This can affect everything from metabolism to posture to everyday energy levels. Resistance training helps counteract those changes.

Strength training can:

• Preserve lean muscle mass
• Support bone health
• Improve posture and balance
• Help maintain a healthy metabolism
• Increase confidence and functional strength

And no, lifting weights will not make you bulky. That’s just one of those common women’s fitness myths I’m begging you to ignore.

I often tell women that strength training is about building capability. You want to carry groceries with ease, get up off the floor comfortably, travel confidently, and stay independent as you age.

Beginner-Friendly Resistance Exercises

• Squats
• Deadlifts
• Push-ups with modifications
• Resistance band rows
• Dumbbell shoulder presses

If you’re new to strength training, start with two to three sessions per week and focus on consistency over intensity. Use my favorite strength training moves for women over 50 to get started!

At 60, I still prioritize lifting weights because I feel stronger, steadier, and more energized when I do.

Helpful Gear

A good pair of dumbbells and resistance bands can completely transform home workouts. I also love supportive training shoes that cushion joints during strength sessions.

2. Mobility Work to Keep Joints Healthy

Many women notice increased stiffness during menopause. Hips feel tighter. Shoulders ache. Getting out of bed suddenly takes a minute longer.

Mobility training helps keep your joints moving well and supports better movement patterns during daily life and workouts.

Mobility is different from flexibility. Flexibility focuses on muscle length, while mobility helps improve how your joints move through their full range of motion.

This becomes especially important during midlife because:

• Estrogen changes can impact connective tissue
• Sedentary habits increase stiffness
• Joint discomfort becomes more common
• Recovery may take longer

Simple Ways to Improve Mobility

• Dynamic warm up stretching before workouts
• Foam rolling
• Yoga flows
• Hip openers
• Thoracic spine rotations
• Ankle mobility drills

Even 10 minutes daily can make a noticeable difference.

I personally love adding mobility work in the morning because it helps me feel less stiff and more energized for the day ahead.

Use my favorite mobility exercises to get started!

Joint-Friendly Tip

Low-impact workouts like yoga, Pilates, and walking pair beautifully with mobility training during menopause.

If your knees or hips are sensitive, choose supportive mats and foam rollers that provide extra cushioning and stability.

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05/08/2026 05:32 pm GMT

3. Balance Training to Prevent Falls and Build Confidence

Balance often gets overlooked until we start noticing changes.

Hormonal shifts, muscle loss, and aging can all affect stability and coordination. Practicing balance exercises now helps prevent falls later and improves confidence in everyday movement.

Balance training also strengthens smaller stabilizing muscles that support your joints.

Easy Balance Exercises to Try

• Standing on one foot
• Heel-to-toe walking
• Step-ups
• Single-leg deadlifts
• Stability ball exercises
• Tai chi or daily yoga

Explore my favorite balance exercises for seniors as a gentle way to get started.

One of my favorite habits is practicing balance while brushing my teeth. It sounds simple, but those little moments challenge your body in functional ways.

Why Balance Matters During Menopause

Good balance supports:

• Joint stability
• Core strength
• Coordination
• Better posture
• Injury prevention

And honestly, feeling steady and confident in your body is empowering at every age.

4. Cardiovascular Exercise for Heart Health and Energy

Heart health becomes increasingly important after menopause. Estrogen helps protect cardiovascular health, so when levels decline, women may face a higher risk of heart disease.

That’s why cardio matters, but it doesn’t have to mean endless high-intensity workouts.

The goal is to keep your heart healthy while supporting recovery and reducing stress on your joints.

Menopause-Friendly Cardio Options

• Walking
• Cycling
• Swimming
• Hiking
• Low-impact HIIT
• Dance workouts

Walking remains one of my favorite forms of cardio because it’s accessible, gentle on joints, and incredibly effective.

I always encourage women to find movement they genuinely enjoy because consistency matters more than perfection.

How Much Cardio Do You Need?

Aim for:

• 150 minutes of moderate cardio weekly
  or
• 75 minutes of vigorous cardio

You can break this into manageable sessions that fit your schedule.

Walking Essentials

Supportive walking shoes are worth every penny during midlife. Proper cushioning and arch support can make a huge difference for knees, hips, and lower back comfort.

I put together a guide on how to choose comfortable walking shoes in middle age, and also highlighted my favorite pairs. PS. They cost way less than the “designer” brands!

5. Mindfulness and Recovery for Stress Management

Menopause affects more than just your physical body. Stress, sleep disruptions, mood swings, and anxiety can all become more noticeable during this season of life.

That’s why mindfulness and recovery deserve a place in your wellness routine.

You cannot push hard every single day and expect your body to thrive.

Recovery practices help:

• Lower stress hormones
• Improve sleep quality
• Support muscle repair
• Reduce inflammation
• Improve emotional well-being

Simple Mindfulness Practices

• Deep breathing
• Meditation
• Walking outdoors
• Journaling
• Gentle stretching
• Gratitude practices

One thing I’ve learned over the years is that slowing down can actually help you feel stronger.

Recovery isn’t lazy. It’s productive.

Sleep Matters Too

Sleep becomes even more important during menopause because it affects hormones, cravings, energy, and recovery.

Create calming evening routines and prioritize rest whenever possible.

Try these sleep gadgets for midlife women to finally start getting better rest!

The Bottom Line on Menopause Fitness

The best menopause workout plan isn’t about doing more. It’s about doing what supports your body best during this stage of life.

Prioritize:

• Resistance training
• Mobility
• Balance
• Cardiovascular health
• Mindfulness and recovery

Together, these five pillars help you stay strong, capable, energized, and confident for years to come.

And remember, you do not need to be perfect to feel better. A few intentional habits practiced consistently can completely change how you move and feel during midlife.

Your body is not working against you. It’s asking for a different kind of support.

And trust me, it’s worth listening.

A study has linked professional dancing to increasing risks of mental health issues like anxiety, eating disorders, and compulsive-obsessive disorders. The idea of perfectionism in professional dancing has crippled the mental health of many.

Most dancers have to resort to harmful drugs to increase their quest for perfectionism. In the end, they become addicts. According to a survey, 75% of dancers had reported having dealt with mental health challenges within five years (at the time when this survey was taken).

As a dancer, your mental health is a priority; when it gets disrupted, it affects your overall functioning. When you are tensed, you tend to remember or perform your dance routine correctly.

You must know what mental health tips to employ to boost your overall performance as a dancer. This article discusses some crucial mental health tips for dancers.

10 Mental Health Tips for Dancers

Below are some important mental health tips for dancers.

1. Learn to have enough sleep

It is said that a person spends thirty-six percent of their life sleeping, and how does this affect a dancer? Sleep refreshes your body, improves your alertness and concentration, provides memory consolidation, and restores your strength.

Most importantly, enough sleep helps with weight loss, and weight gain isn’t pleasant for dancers.

Most dancers tend to resort to weight loss pills to lose weight when they add up, especially ballet dancers. This can cause anxiety and depression in them.

It is recommended that every dancer have at least 7 to 8 hours of sleep per day.

2. Maintain a positive body image

Maintaining a positive body image is an effective mental health tip to boost the emotional health of a dancer.

Dancers are athletes that need strength and muscle to perform; without stable emotional health, they will lack the strength and zeal to perform.

Also, maintaining a positive body image makes a dancer more confident about their body, significantly increasing body flexibility and strength. You can also engage in other exercise, apart from dancing, to help you achieve this.

3. Eat healthy meals

Healthy meals aren’t just a bodily and physical health requirement; they also influence the dancer’s mental health.

Good food plays a huge role in promoting overall welling. As a dancer, stick to food rich in fibre, protein, and little carbohydrates for strength.

Avoid skipping food and avoid eating too much processed food. Too much-processed food tends to cause eating disorders which can affect you mentally. Meal planning can help you stick to a healthy diet.

5. Treat all forms of injuries with urgency

As a dancer, never ignore any injury to your body; you can’t dance through it. There is nothing like “dancing through the injury/problem.”

Apart from causing pain in your body that can affect your body flexibility, it causes you to be distressed and sad, which is bad for your concentration.

There is nothing wrong with notifying your dance coach or instructor about the injury and taking time to heal and rest.

A wounded dancer isn’t a happy dancer, and a happy dancer won’t be able to perform because dancing is one athletic activity that makes you emotionally connect to the act.

Your mind needs to be relaxed for you to perform those moves and give those awesome facial expressions.

6. Dance for fun

Take time to dance just for the sheer joy of it, without worrying about perfecting every move or preparing for a performance.

This helps you reconnect with the original love and passion you have for dance, making it a source of happiness rather than stress.

Doing this can reduce burnout and remind you why you started dancing in the first place. It allows you to enjoy the moment, which can significantly boost your mood and overall mental well-being.

7. Have support system around you

Build a network of friends, family, and fellow dancers who understand the challenges and pressures of being a dancer. These people can offer emotional support, advice, and encouragement when you need it.

Having a strong support system can help you feel understood and less isolated. It provides a safe space to share your struggles and successes, which is crucial for maintaining good mental health.

8. Positive self-talk

Make a habit of speaking kindly to yourself. When negative thoughts arise, counter them with positive affirmations like, “I am improving every day,” or “I am proud of my progress.”

Positive self-talk can enhance your self-esteem and resilience. It helps you stay motivated and focused, reducing the impact of self-doubt and anxiety.

9. Journaling

Write down your thoughts, feelings, and experiences related to your dance journey. This can include your daily practices, achievements, and even your frustrations.

Journaling allows you to process your emotions and reflect on your progress. It can be a therapeutic way to express yourself and track your growth, helping you to stay grounded and aware of your mental and emotional state.

10. Talk to a therapist

Due to the competitive nature of dancing, most professional dancers tend to be very anxious and worried at the beginning of a competition, which can affect their state of mind.

If you think you are overwhelmed in your mind, do consult a therapist or a coach and talk to them. Don’t lock in down inside. It is when you talk that you get to be helped.

Conclusion

As a dancer, your mental health is a priority, and treat it as such. Stay away from negativity and never allow depressing thoughts of not how perfect you are to get into your help.

Always embrace the journey; you don’t have to be perfect at all times. When you make a mistake, accept it and improve on it without beating yourself off.

The post 10 Beneficial Mental Health Tips for Dancers first appeared on You Must Get Healthy.

The post 10 Beneficial Mental Health Tips for Dancers appeared first on You Must Get Healthy.

So many women spend years feeling exhausted, foggy, frustrated, anxious, or unlike themselves without realizing hormones, aging, stress, sleep, and lifestyle shifts are all connected. I know because I’ve lived through it too.

As a 60-year-old trainer and wellness coach, I’m constantly learning more about how women can feel strong, energized, and confident through every stage of life. And honestly, some of the best insights I’ve gained have come from books written by experts who are helping change the conversation around menopause, metabolism, strength training, and healthy aging.

These are 10 books I personally recommend if you want to better understand your body, improve your health habits, and feel empowered in midlife and beyond.

Whether you’re navigating perimenopause, building strength after 50, improving your energy, or simply trying to take better care of yourself, these books are absolutely worth checking out.

1. The New Menopause by Dr. Mary Claire Haver

This was the first comprehensive menopause book I personally read, and it helped connect so many dots for me around hormones, symptoms, sleep, mood, and overall health.

Dr. Mary Claire Haver does an excellent job explaining what women actually experience during menopause and why we deserve better information and support. I appreciate how practical and approachable the book feels without being overwhelming.

If you are just beginning to learn about menopause, this is an excellent starting point.

2. The New Perimenopause by Dr. Mary Claire Haver

Perimenopause can feel confusing because symptoms often show up years before menopause officially begins.

Many women start experiencing changes in sleep, mood, weight, anxiety, cycles, and energy levels without realizing hormones may be playing a role. This book helps explain what is happening and why.

I love that it validates what so many women are experiencing while also offering practical ways to support your body during the transition.

If you’ve ever found yourself asking, “Could this be hormones?” this book is worth reading.

3. Next Level by Dr. Stacy Sims

Dr. Stacy Sims has become one of the leading voices helping women understand that we are not meant to train and fuel our bodies like men.

This book focuses on exercise, recovery, strength training, and nutrition specifically for women in midlife and beyond. I appreciate how empowering her message is for active women who want to stay strong, capable, and healthy as they age.

One of the biggest takeaways is how important strength training becomes during menopause and after 50.

4. Unbreakable by Dr. Vonda Wright

I absolutely love Dr. Vonda Wright’s message about aging with strength and purpose.

Her book focuses on mobility, bone health, muscle, joint function, and longevity. These are all topics I care deeply about because maintaining muscle and movement becomes increasingly important as we get older.

This book is motivating without pushing extremes. It encourages women to stay active and take ownership of their long-term health.

And honestly, that mindset matters.

5. The Menopause Brain by Dr. Lisa Mosconi

My sister recommended this book to me, and I found it incredibly interesting.

So many women notice changes in memory, focus, sleep, mood, and mental clarity during menopause, yet we rarely talk openly about how hormones affect the brain.

Dr. Lisa Mosconi dives into the science behind those changes in a way that feels informative and reassuring. If you’ve experienced brain fog or forgetfulness in midlife, this book may help you better understand what’s happening.

6. The New Rules of Menopause by Mayo Clinic Press

This is one of the most practical and trustworthy menopause resources I’ve come across.

Sometimes you simply want clear, evidence-based information without the noise or confusion that can exist online. This book provides that.

It covers symptoms, treatment options, long-term health concerns, and ways women can advocate for themselves during menopause and beyond.

It’s a great resource to keep on your shelf and revisit when questions come up.

7. Generation M by Dr. Jessica Shepherd

I appreciate how approachable and modern this book feels.

Dr. Jessica Shepherd talks about menopause and midlife health in a way that feels empowering rather than negative. That’s important because this season of life is not something women need to “survive.”

It’s a stage that deserves support, education, and honest conversations.

This book is a great reminder that women can absolutely thrive during midlife with the right tools and information.

8. Good Energy by Dr. Casey Means

I read this one right away because metabolic health is such an important topic, especially for women over 40.

The book focuses on blood sugar, inflammation, energy, nutrition, and how our everyday habits impact how we feel physically and mentally.

A lot of what Dr. Casey Means shares simply made sense to me, especially when it comes to how food, sleep, stress, and movement all work together.

If you are trying to improve your energy naturally, this is a valuable read.

9. Atomic Habits by James Clear

This book gets recommended often for a reason.

James Clear breaks down how habits are formed and how small behavioral shifts can lead to lasting changes over time. Whether you want to exercise more consistently, improve your nutrition, prioritize sleep, or reduce stress, the strategies in this book are incredibly practical.

I especially love this message for women in midlife because sustainable routines matter so much more than extreme approaches.

Consistency wins every time.

10. The Let Them Theory by Mel Robbins

There’s a lot in this book that really resonated with me, especially the idea of letting go of things we cannot control.

Midlife often brings shifts in relationships, priorities, family dynamics, and identity. Learning how to protect your peace and stop over-managing everyone else can be incredibly freeing.

I do think some of the advice should be applied thoughtfully, especially when it comes to close relationships and family, but overall it’s a thought-provoking read that encourages reflection and personal growth.

Why Reading About Midlife Health Matters

One of the biggest changes I’ve seen over the last several years is that women are finally talking openly about menopause, hormones, aging, strength, and longevity.

And honestly, it’s about time.

For too long, women were told to simply “deal with” symptoms or accept feeling tired, uncomfortable, or invisible as part of aging. But knowledge is powerful. Understanding your body helps you advocate for yourself, make informed choices, and feel more confident in your health journey.

The more we learn, the better we can care for ourselves.

FAQ

In fact, low-impact jumping exercises are one of the most effective ways to help prevent osteoporosis and maintain mobility as we age.

And no, you don’t need intense plyometrics or high-impact workouts to see results.

Small, controlled movements like gentle hops, skipping, jump rope, or modified jumping jacks can safely stimulate your bones and muscles while improving coordination and stability. For women over 50, this type of impact training may help reduce fall risk, preserve independence, and keep everyday activities feeling easier and stronger.

If you’ve ever thought, “My body can’t handle jumping anymore,” this article may completely change your mind.

Here’s why jumping exercises for women over 50 deserve a place in your fitness routine, and how to start safely.

Benefits of Jumping Exercises for Women Over 50

As we age, our bodies naturally change:

• Bone density decreases, increasing the risk of fractures and osteoporosis (check out these early osteoporosis signs to watch for!).
• Muscle mass declines, making everyday movements more challenging.
• Balance and coordination can falter, leading to a higher risk of falls.

This is where jump training comes in.

Small, controlled jumps create a safe, intentional impact that encourages your bones to grow stronger, your muscles to contract more efficiently, and your body to move with better stability.

How Jump Training Improves Bone Density

Impact exercises stimulate osteoblasts, the cells responsible for building new bone tissue. Essentially, a little stress on your bones tells your body, “Hey, we need to strengthen here!”

This is why research consistently shows that weight-bearing and impact exercises help reduce the risk of osteoporosis, a condition that affects many women over 50.

And it’s not just about bones. Jumping also engages your fast-twitch muscle fibers, which are essential for power, balance, and quick movements. Maintaining these fibers helps prevent muscle loss and keeps you moving confidently in daily life.

Safe Low-Impact Jumping Exercises for Beginners

If you’re thinking, “My hips and knees can’t handle that,” I hear you. The key is starting small and building gradually. Jump training isn’t about huge leaps or doing the most challenging moves on the first day.

It’s about controlled, low-impact movements that stimulate your body without causing strain.

Even tiny hops, gentle skips, or mini jumps while holding onto a sturdy surface can create enough impact to help your bones and muscles. Think of it as teaching your body to move explosively in a safe, joint-friendly way.

Best Jumping Exercises for Bone Health After 50

Here are some of my favorite ways to incorporate jumping safely and effectively:

1. Jump Rope

• Even 20–30 seconds at a time can boost bone health and cardiovascular fitness.
• Focus on short bursts and rest in between, quality over quantity.

Try this jump rope workout for beginners!

2. Jumping Jacks

• Start with low-impact jacks, stepping side to side instead of jumping.
• Progress to full jumping jacks as your joints get stronger.

See how to do a jumping jack with proper form!

3. Squat Jumps

• Begin with a basic squat.
• When ready, add a gentle lift off the floor, landing softly.
• Great for strengthening quads, glutes, and hamstrings.

See my full exercise guide on performing squat jumps properly.

4. Lunge Jumps

• Step into a lunge, then switch your feet with a controlled hop.
• Improves lower-body strength, coordination, and balance.

5. Skipping

• A fun, low-impact alternative to traditional jumps.
• Skipping helps stimulate bones and muscles while keeping joints happy.

Check out my guide on power skips!

How to Start Jump Training Safely After 50

The key to safe jump training after 50 is starting with low-impact movements, focusing on proper form, and progressing gradually as your strength, balance, and confidence improve.

• Warm up first: Gentle dynamic stretches for hips, knees, and ankles will prepare your body.
• Start slow: Begin with 30–60 seconds of a jump variation, 2–3 times per week.
• Listen to your body: Mild soreness is okay, sharp pain is not. Modify exercises if needed.
• Progress gradually: Add more reps, longer intervals, or slightly higher jumps as your strength improves.

Remember: consistency matters more than intensity. Even a few minutes a day of low-impact jump training can help maintain strong bones, muscles, and balance.

Jumping isn’t just for kids or athletes, it’s a powerful tool for women over 50 who want to stay strong, independent, and active. By incorporating small, controlled jumps into your weekly routine, you’re investing in:

• Stronger bones to prevent fractures
• Muscle strength for daily activities
• Better balance and coordination to prevent falls

Start small, celebrate every lift off the ground, and build your confidence gradually. Your bones, muscles, and future self will thank you for it!

So grab a jump rope, try a few mini hops, and embrace the power of jumping for your health. You don’t have to fly, just move with intention, and you’ll see amazing results over time.

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Jump Exercise FAQs

The good news is you don’t need them to build strong, toned arms.

As a 60-year-old trainer, I’ve adjusted my workouts over the years to match what my body needs, and what actually works. You can absolutely strengthen your arms, improve muscle tone, and feel confident in sleeveless tops without aggravating your joints.

These five arm exercises are designed specifically for women over 50. They focus on controlled movement, proper form, and joint-friendly strength training that supports healthy aging.

Can You Tone Arms Without Push-Ups?

Push-ups are great, but they’re not the only way to target your triceps, biceps, and shoulders. Plus, if you’ve got sensitive joints, they can do more harm than good. That’s where these push-up alternatives come in.

They’re designed to hit the same muscles, build strength, and help you firm up without aggravating your shoulders or wrists.

The secret to these moves? Form and focus. Slow, controlled motions with proper alignment help you target your muscles effectively.

Learn more about how to build muscle after menopause (and burn more fat!)

The Best Arm Exercises for Women Over 50

This is your new go-to arm workout! Combined with clean eating, regular strength training, and hormone balance, this routine will help you tackle those stubborn arm areas.

• Aim for 2 to 3 sets of 12 to 15 reps of each move.
• Between each strength exercise, throw in 30 seconds of air punches to keep your heart rate up and burn more calories.
• Don’t shy away from heavier weights! Start with 8- or 10-pound dumbbells, but adjust based on your comfort level.

 1. Tricep Skull Crushers (Targets: Triceps)

Flabby arms often come from weak triceps, so let’s hit them first!

• Start: Lie on your back with your knees bent and feet flat. Hold dumbbells above your chest, palms facing in.
• Move: Bend your elbows and slowly lower the weights toward your shoulders. Keep your elbows steady, no flaring out!
• Return: Straighten your arms back up, squeezing your triceps.

Tip: Focus on a slow, controlled lowering motion to feel that burn!

For even more tricep exercises, check out the best tricep exercises to firm up your arms in middle age!

 2. Air Punches (Targets: Arms, Shoulders, Cardio Boost)

Cardio is a game-changer for trimming arm fat, and air punches get your heart pumping!

• Start: Stand with feet hip-width apart, knees soft. Keep your elbows tucked close.
• Move: Punch forward with power, alternating arms quickly. Tighten your core and drive the punch from your shoulders, not your wrists.
• Duration: 30 seconds.

Tip: Speed it up, but keep your punches strong and controlled.

3. Lateral Raises to Bicep Curls (Targets: Shoulders, Biceps)

This combo move sculpts your shoulders and defines your biceps, hello, sleeveless tops!

• Start: Stand tall with a dumbbell in each hand, palms facing in.
• Move 1: Lift your arms out to the sides until they’re at shoulder height, elbows soft.
• Move 2: Lower the weights slowly, then curl them up to your shoulders for a bicep curl.
• Return: Lower the weights to your sides and repeat.

Tip: Engage your abs for extra core work during the raises!

4. Shoulder T’s (Targets: Back, Core, Shoulders)

A strong back supports your arms and improves posture, this move covers it all!

• Start: Stand with feet together, dumbbells in front, palms facing your body.
• Move: Raise the weights straight up to shoulder height.
• Open: Rotate your arms outward into a “T” shape.
• Return: Lower the weights with control.

Tip: Keep your shoulders down, no shrugging!

 5. Concentration Curls (Targets: Biceps)

For focused, powerful biceps, this classic move is unbeatable.

• Start: Sit on a chair with feet flat, knees apart. Hold a dumbbell in your right hand, resting your elbow on the inside of your right thigh.
• Move: Curl the weight up toward your shoulder, keeping your upper arm still.
• Lower: Extend your arm fully, slowly and with control.
• Reps: 12 on each side.

Tip: Slow and steady wins the race! No swinging, let your bicep do the work.

Final Thoughts

Strength training is the real secret to toned arms and aging well, no push-ups required! Stick with this workout 2–3 times a week, and you’ll be rocking those sleeveless shirts in no time.

Remember: Aging is inevitable, but staying strong and confident is your choice!

FAQ: Arm Exercises for Women Over 50

That’s why I’m such a big believer in strength training for healthy aging. A simple shoulder workout with dumbbells at home can help improve posture, build upper-body strength, support joint stability, and keep you feeling confident in your body.

The good news? You don’t need a gym or complicated equipment to get results.

This quick dumbbell shoulder workout uses just a few weights and takes less than 20 minutes. These shoulder exercises are beginner-friendly, low impact, and especially effective for women navigating midlife and menopause.

Grab your dumbbells and let’s strengthen those shoulders together!

Why Shoulder Strength Matters After 50

The shoulder joint is one of the most mobile (and vulnerable!) joints in the body. That mobility is great for range of motion, but it also means we need to keep the surrounding muscles strong and balanced to prevent strain or injury.

As we get older, it’s common to lose muscle mass if we’re not actively working to maintain it, but that’s where strength training comes in. Yes, it is possible to build muscle after menopause!

Ready for a quick and effective shoulder workout you can do at home? Grab a pair of heavier dumbbells and a lighter set. I used 15 lbs and 8 lbs, you’ll see why when we hit that front raise!

Quick Shoulder Workout Instructions

This quick and effective shoulder workout with dumbbells is designed to build strength, improve mobility, and sculpt beautifully defined shoulders, all from the comfort of home.

Let’s get started!

Shoulder Workout Instructions:

• Perform each exercise for 15 reps (on each arm, if working one side at a time)
• Complete the full circuit 3 times through
• Rest for 30–60 seconds between rounds

Try this workout 3 times a week, and don’t be afraid to progress to heavier weights as you get stronger!

1. Overhead Shoulder Press

This classic move targets the deltoid muscles, especially the front and side heads, building strength for all overhead movements and everyday lifting tasks.

Muscles worked: Deltoids (especially anterior and medial), triceps
Equipment: Heavier dumbbells

How to do it:

• Start by standing tall or sitting on a bench, holding a dumbbell in each hand at shoulder height, palms facing forward.
• Press the weights overhead until your arms are fully extended, but don’t lock your elbows.
• Slowly lower the dumbbells back down to shoulder height with control.
• Repeat for 15 reps.

Tips: Keep your core tight and avoid arching your back. Engage your glutes and abs to protect your lower spine.

2. Arnold Press

Named after Arnold Schwarzenegger, this dynamic press variation hits all three heads of the deltoid (front, middle, and rear) in one fluid motion, helping improve shoulder stability and definition.

Muscles worked: All three heads of the deltoid (front, side, rear), biceps
Equipment: Heavier dumbbells

How to do it:

• Start with dumbbells in front of your shoulders, palms facing you (like you’re holding a big book).
• As you press the weights overhead, rotate your wrists so that your palms face forward at the top of the movement.
• Reverse the motion as you lower the dumbbells back to the starting position, rotating your palms back toward your face.
• Repeat for 15 reps.

Tips: Move with control, this rotation challenges shoulder stability and works your muscles in a slightly different way than a standard press.

3. Front Raise (Use lighter dumbbells!)

This isolation move zeroes in on the anterior deltoids, helping create shoulder symmetry and definition while supporting pushing movements like opening doors or lifting objects in front of you.

Muscles worked: Anterior deltoid (front of shoulder)
Equipment: Lighter dumbbells

How to do it:

• Stand with your feet hip-width apart, holding the dumbbells in front of your thighs, palms facing down.
• Keeping your arms straight (but with a slight bend in the elbow), raise both arms up to shoulder height.
• Pause briefly at the top, then slowly lower back to the starting position.
• Repeat for 15 reps.

Tips: Don’t swing the weights, use slow, steady movement. This one will burn, even with lighter weights!

4. Overhead Pulls

This functional movement strengthens the rear deltoids and upper back, promoting better posture and balance while supporting shoulder joint health and upper-body coordination.

Muscles worked: Shoulders, upper back, triceps
Equipment: Light to medium dumbbells

How to do it:

• Hold a single dumbbell vertically with both hands (gripping each end of the dumbbell like a goblet).
• Start with the dumbbell directly overhead, arms extended.
• Slowly lower the dumbbell behind your head, bending at the elbows.
• Engage your shoulders and triceps as you bring the weight back overhead.
• Repeat for 15 reps.

Tips: Keep your elbows pointing forward and close to your ears, avoid letting them flare out. This one works your shoulders and triceps while also improving mobility.

That’s it! Four simple, super effective shoulder exercises you can do at home, in under 20 minutes, with just a few sets of dumbbells. Stick with it 3 times a week, and don’t forget to increase your weights when you stop feeling that good muscle fatigue by the end of your sets.

What Dumbbells Should You Use for Shoulder Exercises?

Choosing the right dumbbells for shoulder exercises is important because the shoulder joint is smaller and more delicate than larger muscle groups like your legs or chest. For most women over 50, I recommend starting with lighter weights, typically 5 to 10 pounds for isolation moves like front raises, and slightly heavier dumbbells for presses if your form feels strong and controlled.

The key is finding a weight that challenges your muscles by the last few reps without causing strain in your neck, shoulders, or lower back.

Remember, good form always matters more than lifting heavy. As your strength improves, gradually increasing your weights can help build muscle, support bone health, and improve functional fitness.

See my complete guide on when to increase your weights for the best guidance!

Tips for Protecting Your Shoulder Joints During Workouts

Your shoulders are incredibly mobile joints, which also makes them more vulnerable to strain if you’re not careful. The best way to protect your shoulder joints during workouts is to focus on controlled movement and proper form instead of rushing through reps.

Start each workout with a quick warm-up to increase blood flow and mobility. Keep your core engaged during overhead movements to avoid arching your back, and never force a range of motion that feels painful. If an exercise causes pinching or discomfort, reduce the weight or modify the movement.

I also encourage women over 50 to include posture exercises and upper-back strengthening in their routine. Strong supporting muscles help keep the shoulders stable and healthy for everyday movement.

How Often Should Women Over 50 Train Shoulders?

For most women over 50, training shoulders 2 to 3 times per week is a great goal. Your shoulder muscles are involved in many upper-body exercises already, so they respond well to consistent, balanced strength training without needing daily workouts.

Make sure to allow at least one rest day between shoulder sessions so your muscles have time to recover and rebuild. Recovery becomes even more important during midlife and menopause, when muscle repair and joint health need extra attention.

The good news is you don’t need hours in the gym to see results. Even a quick shoulder workout with dumbbells at home a few times each week can help improve posture, build strength, and make daily tasks feel easier and more comfortable.

Remember, this isn’t just about how your shoulders look, though let’s be honest, strong, sculpted shoulders feel amazing in sleeveless tops, it’s about how they support you in daily life. Strength = freedom and confidence at every age.

You may also enjoy my 5 exercises to tone your arms over 50!

Now tell me… who’s in?! Let’s sculpt those shoulders together.

Shoulder Workout FAQ

Although these medications are not FDA-approved for T1D, their off-label use is increasing — particularly among individuals with overweight, obesity, or insulin resistance. Still, overall use in the T1D population remains relatively limited, despite its potential to lower A1C, reduce insulin needs, promote weight loss, and provide broader health benefits.

To better understand the real-world benefits and risks of GLP-1s, we spoke with Diana Isaacs, PharmD, CDCES, an endocrine clinical pharmacist at the Cleveland Clinic. 

Is there movement toward GLP-1 approval in type 1 diabetes? 

[Diana Isaacs]: Studies are underway, but nothing has been submitted to the FDA for approval yet. For example, Lilly is funding a study looking at tirzepatide in type 1 diabetes — although the focus appears to be on obesity. 

In type 1, there are also glycemic benefits, so ideally, approval would extend beyond weight management. A BMI over 27 should allow someone to qualify for a GLP-1, and many people meet that threshold — about 70% of people with T1D have overweight or obesity, which is similar to the general population.

But again, health benefits may extend beyond weight loss. 

What benefits are people with T1D most likely to see?  

A recent retrospective study using real-world data compared people with T1D taking these agents with those who are not — so it likely included those with and without obesity. 

The findings for those taking GLP-1s were encouraging, showing improvements in cardiovascular and kidney health. This suggests that some of the cardio-renal benefits we’re seeing in people with type 2 diabetes (T2D) may likely extend to people with T1D. 

What’s the thought behind “microdosing” GLP-1s? 

It’s kind of an unknown and emerging area right now, and I think that’s why the focus has been on elevated BMIs. 

The idea is that even at really low doses, GLP-1s may help lower A1C, reduce post-meal hyperglycemia, and decrease insulin needs — even in people with T1D.

Many individuals living with T1D develop some degree of insulin resistance over time. However, people at lower body weights may be more sensitive to these medications and experience side effects — even when starting on the lowest dose. 

Anecdotally, this is what I see people experiencing. 

With medications like Ozempic and semaglutide, it’s easy for people to start at a lower dose and increase slowly — because it’s available in a multi-dose pen. This can help minimize common gastrointestinal side effects like nausea, diarrhea, burping, and excessive appetite suppression. 

Can GLP-1s increase DKA risk in T1D? 

There is a slight increased risk, and it’s an important consideration with T1D. 

When appetite is suppressed, people may eat less and take less insulin. This can increase someone’s risk of burning fat for energy and producing ketones — even when glucose levels aren’t very high.

DKA can also occur when someone has device issues or is feeling sick, has nausea or vomiting, and isn’t hungry — so they’re not eating, and total insulin levels drop. In both scenarios, basal insulin alone may not be enough to prevent DKA.

Unlike people without diabetes, those with T1D cannot produce enough insulin to prevent full-blown metabolic acidosis.

Because of this: 

• Glucose alone isn’t always the best indicator of DKA 

• Ketones should be checked if you feel nauseous or have a low appetite  

Automated insulin delivery (AID) systems can help by adjusting basal (background) insulin, but carbohydrate ratios and correction factors will still need to be updated. For those on injections, both basal and bolus insulin doses will likely need adjustments. Because of this, there’s also an increased risk of hypoglycemia. 

How do GLP-1s affect insulin needs? 

GLP-1s stimulate glucose-dependent insulin release. But in type 1 diabetes, this effect is minimal or absent because beta cell function is limited. 

Instead, they work through several other mechanisms: 

• Suppressing glucagon production, reducing the amount of glucose released by the liver 

• Slowing gastric emptying, leading to a more gradual release of glucose into the bloodstream, less post-meal glucose spikes, and decreased mealtime insulin needs 

• Reducing appetite, resulting in lower food intake 

• Improving insulin sensitivity, helping the body to use insulin more effectively 

Excess glucagon can drive increased liver glucose production. That’s why the mechanism of lowering glucagon is thought to be a key reason for a decrease in insulin needs. 

Combined with improved satiety and more stable post-meal glucose levels, many people require less insulin overall. 

How do GLP-1s affect Time in Range? 

Time in Range appears to improve with GLP-1 therapy. 

Both retrospective and prospective studies — including those on tirzepatide and semaglutide — show: 

• Increased CGM Time in Range 

• Reduced hyperglycemia 

• Improved glycemic variability 

Wearing a CGM also helps people identify and treat hypoglycemia — and guide necessary insulin adjustments. 

How common is GLP-1 use in T1D? 

I think it depends on where people live and who their diabetes provider is. Primary care providers may not feel as comfortable prescribing these medications as endocrinologists do. 

If I had to guess, I’d say around 5%, but I don’t know for sure. GLP-1s are becoming much more readily available and affordable through telehealth, so their use is likely to grow significantly. 

What does long-term data show? 

So far, long-term data looks good. 

We’ve had this class of medications since 2005, when exenatide was first approved. Current evidence shows positive benefits for cardiovascular and kidney disease. There does not appear to be an increased risk of cancer.

However, there are important considerations: 

• Too much appetite suppression may lead to nutritional deficiencies 

• Poor nutrition can lead to fatigue, hair loss, and muscle loss 

Working with a registered dietitian and your diabetes care team is essential for: 

• Nutritional guidance  

• Insulin adjustments 

• Managing side effects 

• Maintaining muscle and bone health

GLP-1s should be used thoughtfully, especially given the increased risk of disordered eating in T1D. 

Can you take metformin and a GLP-1? 

Yes, but in T1D, it’s often unnecessary to take both. Many people taking metformin are happy to stop once they start on a GLP-1 due to: 

• Metformin’s possible ineffectiveness 

• Fewer medications  

• Overlapping gastrointestinal side effects 

What are the broader protective effects of GLP-1s? 

GLP-1 receptors are found throughout the body, which is why these medications are being studied for a wide range of conditions, including: 

• Cardiovascular disease 

• Kidney disease 

• Peripheral artery disease 

• Sleep apnea 

• Osteoarthritis 

• Metabolic liver disease 

Now the question is — are these benefits driven primarily by weight loss, or do GLP-1s offer direct physiological effects?

Research is ongoing, but the potential is significant. 

Wrapping it up  

GLP-1 therapies are emerging as a promising tool in type 1 diabetes. While off-label, they may help to improve Time in Range, reduce insulin needs, and offer broader health benefits. Careful monitoring and individualized support are essential as their use continues to grow. 

The post Ask the Expert: Diana Isaacs on Benefits, Risks, and Real-World Use of GLP-1s in T1D appeared first on T1D Exchange.

During this stage, they are developing their primary teeth, also known as baby teeth, which will eventually fall out and be replaced by permanent teeth.

However, this does not mean that dental health should be neglected. In fact, tooth decay is the most common dental disease among preschoolers, with one out of ten two-year-olds already having one or more cavities.

As a result, it is important for parents and caregivers to be aware of dental health tips for preschoolers to prevent dental diseases and ensure their children’s overall health and well-being.

Promoting dental health in preschoolers is crucial for establishing good oral hygiene habits early on. This saves your kid from developing teeth or gum problems later in life.

In this article, you will find out some dental health tips for preschoolers that you should observe for your little one.

5 Top Dental Health Tips For Preschoolers

Here are the basic dental health tips for preschoolers that you should observe on your little ones to ensure they grow with healthy teeth and gums.

1. Brush twice a day using a low fluoride toothpaste

Once your child’s first tooth erupts, brush their teeth using a soft-bristled toothbrush and a small smear of fluoride toothpaste. Brush your teeth twice a day, in the morning and before bed. You are to help them until they reach five or seven years.

Also, the method of brushing is essential for preschoolers. Brush their teeth in small circular motions, covering all surfaces. Make it a fun activity by using a timer or playing their favorite song for the duration of brushing (around two minutes), or else they will always struggle with you, especially in the early times.

However, it is advised to begin cleaning your child’s mouth even before their first tooth appears. Gently wipe their gums with a clean, damp cloth after feeding to remove bacteria.

2. Limit sugary snacks and drinks

Another essential dental health tip for preschoolers is to limit their consumption of sugary snacks and drinks.

Reduce the consumption of sugary snacks and drinks, especially between meals. Excessive sugar can contribute to tooth decay. Encourage healthy alternatives like fruits, vegetables, and water.

3. Encourage drinking water

Another essential dental health tip for preschoolers is that they should be encouraged to drink tap water throughout the day. Tap water supply usually has fluoride, which will help keep their tooth from decay.

If the tap water at home is not fluoridated, talk to your dentist about fluoride supplements or treatments to help protect your child’s teeth against cavities and other dental problems that affect preschoolers.

Additionally, water helps wash away food particles and neutralize acids in the mouth. Also, for kids aged two and above, you can introduce them to plain milk as it is very healthy.

4. Eat a lot more healthy snacks and meals

Healthy snacks and meals have a role in enhancing and preserving the dental health of preschoolers. Expose the preschoolers to healthy foods such as vegetables, fruits, lean meat, grains, fish, cereals, dairy, and eggs.

Also, fruits and vegetables are good, and dairies like milk, yogurt, and cheese are good sources of calcium and are beneficial to the teeth.

Also, preschoolers watch and copy what you do as a parent. So it’s important to role model healthy eating for your children. They learn about food by watching their parents and other family members.

5. Visit the dentist regularly

Schedule regular dental check-ups for your child. The dentist can monitor their oral health, provide professional cleanings, and address concerns or issues. Every child is different, and some may require additional dental care. Consult a pediatric dentist for personalized advice tailored to your child’s needs.

Conclusion

If you want your preschooler to grow up with good oral health and healthy teeth and gums, you must observe all the health tips for preschoolers listed above. If their dental health is not managed adequately as babies and kids, they might develop complications later as young teens and adults. 

The post 5 Top Dental Health Tips For Preschoolers first appeared on You Must Get Healthy.

The post 5 Top Dental Health Tips For Preschoolers appeared first on You Must Get Healthy.

From her first retrieval in 1995 to the thousands of families she has helped build since, Dr. B has been the heart of RRC. While we will miss her dearly, we are so excited for her well-deserved retirement.

Starting May 15th, Reproductive Resource Center is joining forces with Heartland Center for Reproductive Medicine (HCRM). You’ll see the same friendly staff and nurses you love, now joined by five incredible new physicians dedicated to your journey.

Please read Dr. Brabec’s letter to her patients past and present.

The post Dr. Brabec’s Letter to Patients appeared first on Reproductive Resource Center Kansas City IVF.

One employee is heading into yet another fertility appointment after weeks of medications, side effects, and waiting for answers. Another is newly pregnant after a previous loss, balancing excitement with anxiety. A new parent is returning to work, navigating sleep deprivation and the pressure to perform at home and at the office.

These experiences are common, and they expose a critical gap in how most family building benefits are designed.

Benefits often focus on procedures, providers, and outcomes, but family building isn’t just a clinical experience. It’s one of the most emotionally demanding periods in an employee’s life, where true resiliency and compensatory strategies are required as they navigate a complex medical process, sometimes for the first time in a member’s life. When that reality is overlooked, the gap between what employees need and what benefits provide becomes hard to ignore.

Family building is more than a clinical journey

Fertility treatment, pregnancy, postpartum recovery, and early parenthood can come with intense emotional highs and lows. At the same time, employees are managing work responsibilities while navigating infertility, pregnancy complications, loss, complex decisions, changes to their relationship dynamics, and financial strain.

In a recent Progyny member survey, 75% reported they experienced increased stress during the family building journey without benefit support. The most common stressors included work-life balance, cost of care, the complexity of the healthcare system, personal health concerns, and finding the right provider.

Despite this, traditional benefits models often leave employees to manage the emotional side of the experience on their own.

Mental health affects outcomes, not just experience

Mental health support is often treated as an add-on. In reality, it plays a direct role in whether employees stay engaged in care and achieve successful outcomes.

Stress, anxiety, and emotional fatigue are often cited as the primary reason employees delay treatment, disengage from benefits, struggle with decisions, or drop out of care entirely.

At the same time, the mental load affects workplace performance. Employees are often managing complex treatment schedules, financial uncertainty, and shifting responsibilities – while coping with fear, disappointment, and constant uncertainty. The result is reduced focus, lower productivity, and decreased engagement at work.

Forward-thinking employers are starting to recognize that mental health isn’t separate from family building outcomes – it’s a key driver of them.

What whole-person care actually requires

This is where many benefits fall short. Support is often fragmented, reactive, or disconnected from care. The most effective family building benefits take a different approach – integrating emotional support into every stage of the journey, from preconception through early parenthood.

That means:

• Embedding emotional support alongside clinical care
• Providing continuous, proactive guidance, not only episodic interactions
• Identifying stress, anxiety, or depression early
• Helping employees navigate uncertainty and complex decisions in real time
• Connecting members to higher levels of care, e.g., EAPs and other Behavioral Health Solutions proactively.

The impact of continuous, personalized support

Progyny’s model is built around this kind of whole-person care. Each member is paired with a dedicated Progyny Care Advocate (PCA) – a consistent guide who supports both the clinical and emotional aspects of the journey.

Unlike traditional models where support is fragmented, the PCA relationship is continuous and personal.

“Some members may not have a community, family, or friends to talk to,” says PCA Vanessa L. “When a member calls in to complete onboarding, their PCA helps them feel comfortable, confident, supported, and seen. That one-on-one connection can make a meaningful difference in their overall experience.”

PCAs go beyond logistics. They help members process decisions, understand what to expect, and stay engaged in care – even during the most uncertain moments.

“They’re managing medications, waiting for results, and trying to plan around an unpredictable timeline all at once,” explains PCA Corin T. “There’s a lot of uncertainty, and it can be mentally exhausting. We help ease that stress by talking through their worries, giving clear next steps, and being a steady source of support throughout the process.”

Just as important, support is proactive – not something members have to seek out on their own.

PCA Ashely D. explains, “Taking the responsibility of reaching out off of their shoulders helps members have a better experience. Even small moments of support can reduce stress and help them feel more confident.”

That support has measurable impact on Progyny members:

Closing the gap for employers

Employers have an opportunity to rethink how family building benefits are designed. When mental health is treated as separate, employees are left to carry a significant burden on their own, and that can lead to lower engagement, poorer outcomes, and higher drop-off from care. When it’s integrated into the experience, employees are more likely to:

• Stay engaged in treatment
• Make informed decisions
• Feel supported and confident throughout the journey
• Achieve better clinical and emotional outcomes

For employers, that translates into stronger retention, greater trust, and a more meaningful benefits experience. Progyny members report this kind of support changes how they experience care: 75% say they wish every healthcare experience came with a knowledgeable, trusted advocate like a PCA.

The benefits that matter most

The most effective family building benefits don’t treat mental health as an add-on, they build it into the foundation of care. When employees feel supported, seen, and confident during one of the most personal and uncertain times in their lives, they don’t just remember the outcome; they remember who supported them along the way.

If your current approach separates clinical care from emotional support, it may be leaving both outcomes and employee trust on the table. Learn how you can empower your employees with a seamless experience at scale, with empathy and measurable impact.

The post Why mental health is the missing piece in family building benefits appeared first on Progyny.

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It can start with waking up at 3 a.m. and not being able to fall back asleep. Or suddenly feeling more anxious than usual. Maybe you’re forgetting words in the middle of a conversation, struggling to focus at work, or noticing your periods have become less predictable.

Symptoms aren’t always obvious, and, as a result, many women spend years wondering what’s happening to their bodies before realizing the answer may be perimenopause or menopause.

Could this be menopause? 

Menopause is officially defined as 12 consecutive months without a period, and it typically occurs between ages 45-55 though it can sometimes occur earlier in life for a certain proportion of women. The transition time leading up to menopause, known as perimenopause, can begin years earlier — sometimes as early as your late 30s or early 40s. During this time, changing hormone levels can affect nearly every system in the body, and symptoms can include:

• Trouble concentrating, brain fog, or difficulty finding words 

• Anxiety, irritability, or depression 

• Difficulty sleeping, insomnia, or waking up in the middle of the night 

• Joint pain or body aches 

• Irregular periods or changes in your cycle 

• Hot flashes or night sweats 

• Vaginal dryness or discomfort 

• Heart palpitations or a racing feeling in your chest 

Many women don’t realize these symptoms may be connected. Instead, they can seem unrelated, and they’re treated that way.

Why so many women are left guessing 

Women often seek help symptom by symptom and specialist by specialist, spending months – or years – trying to get answers. Brain fog may lead to a neurologist. Anxiety or mood changes may lead to a therapist or psychiatrist. Sleep problems may lead to a sleep study. Irregular periods may lead to repeated OB-GYN visits. And heart palpitations may result in a visit to a cardiologist or even the emergency room.

The problem isn’t that these symptoms aren’t taken seriously – it’s that they’re rarely looked at together as one whole picture. Progyny refers to this as fragmented care, and it can create unnecessary costs, frustration, and delayed treatment.

Why menopause care often falls short 

One reason so many women struggle to get answers is that the healthcare system isn’t designed to support menopause care well. Despite affecting more than 50 million women in the U.S., most providers have very little training on how to diagnose and treat it. In fact, only 6.8% of primary care providers (including ob/gyn; internal and family medicine physicians) feel adequately prepared to help women manage menopause symptoms.

As a result, women are often told they’re simply experiencing stress, anxiety, burnout, or aging, and they’re offered treatment one symptom at a time. When care is provided through a system of trial and error, women often pay the price in time, cost, and quality of life.

Menopause doesn’t stay outside of work 

When menopause symptoms go unsupported, the effects don’t stay at home. Sleep disruption, anxiety, brain fog, and difficulty concentrating can make it harder to stay focused, participate confidently in meetings, or keep up with the demands of work.

Nearly 11% of women report missing work due to symptoms, and nearly 1 in 5 women have considered leaving their jobs entirely because of the impact menopause has had on their lives and careers.

Menopause isn’t just a health issue — it’s a workplace issue.  

What good menopause care looks like 

Good menopause care should help you understand what’s happening, connect you with providers who are trained in evidence-based best practice menopause care, and give you support between visits. It should include:  

• Access to menopause-trained providers who understand the full range of symptoms 

• A coordinated care plan that addresses both physical and emotional health 

• Coaching and support between appointments 

• Education that helps you recognize symptoms earlier 

• Treatment options that may include hormone therapy, non-hormonal medications, nutrition support, sleep support, and mental health care 

• Help navigating next steps 

Progyny’s Menopause and Midlife Care solution is designed around this comprehensive approach. Members have access to menopause-trained providers, ongoing clinical coaching, and personalized treatment plans that address the root cause of symptoms, not just the symptoms themselves. This holistic approach, combining education, access, and integrated care, results in faster recognition of symptoms, fewer misdiagnoses, and better outcomes.

You don’t have to figure this out alone 

If you’ve been wondering whether what you’re experiencing could be menopause, trust yourself. You’re not imagining it, you’re not alone, and you deserve care that supports you during this stage of life and helps you feel like yourself again.

Better menopause care may already be available through your employer benefits. Talk to your HR or benefits team to learn whether your organization offers Progyny’s Menopause and Midlife Care benefit.

Start the conversation in your workplace with these resources:

• Menopause support in the workplace: A guide for employers 

• Menopause: Frequently asked questions  

The post Is this menopause? Why so many women are left guessing, and what to do next appeared first on Progyny.

For most people, the answer is: not recently. Socks tend to fall into the “out of sight, out of mind” category—until they start causing discomfort, slipping down your heel, or developing those all-too-familiar holes.

But here’s the truth: your socks play a bigger role in your daily comfort, foot health, and even performance than you might think. If your sock drawer is filled with stretched-out, worn-out pairs, it’s time for an upgrade.

Let’s break down why replacing your old socks isn’t just a small refresh—it’s a meaningful improvement to your everyday life.

1. Worn-Out Socks Compromise Comfort

Old socks lose their structure over time. The elastic stretches out, the cushioning flattens, and the fabric becomes rough.

What does that mean for you?

●      Socks that slide down inside your shoes

●      Uneven pressure points that cause irritation

●      Reduced cushioning that leads to foot fatigue

If you’re on your feet all day—whether at work, traveling, or exercising—this can add up quickly. Fresh, well-designed socks provide consistent support and a snug (but not tight) fit that stays in place.

2. They Can Affect Foot Health

This is where things get more serious.

Worn-out socks can contribute to:

●      Increased friction → blisters

●      Poor moisture control → odor and fungal issues

●      Tight or degraded elastic → restricted circulation

If you’ve ever ended a long day with sore, swollen feet, your socks may be part of the problem.

Upgrading to purpose-built options, such as compression or non-binding socks, can make a noticeable difference. For example, compression socks help promote healthy circulation, while non-binding socks reduce pressure around the calf.

If you’re not sure which type is right for you, this guide breaks down the differences and helps you choose based on your needs.

3. Your Lifestyle Has Evolved—Your Socks Should Too

Think about how your daily routine has changed over time.

Maybe you:

●      Spend more hours on your feet

●      Travel more frequently

●      Work in a professional environment

●      Prioritize comfort and wellness more than you used to

Your socks should reflect that.

Basic, low-quality socks might have worked in the past, but today’s demands require better performance. Modern socks are designed with features like:

●      Graduated compression

●      Seamless toes

●      Moisture-wicking fabrics

●      Targeted cushioning

Even professionals are upgrading what they wear under dress shoes.

4. Old Socks Cost You More Than You Think

It might seem economical to keep wearing old socks, but they often cost you more in the long run.

Here’s how:

●      You replace cheap socks more frequently

●      You deal with discomfort that affects productivity

●      You risk foot issues that require treatment

High-quality socks are designed to last longer and perform better, meaning fewer replacements and a better overall experience.

Think of it less as spending more—and more as investing in something you use every single day.

5. A Simple Upgrade With Immediate Impact

Unlike many lifestyle upgrades that require major changes, replacing your socks is quick and easy.

There’s no learning curve. No complicated routine.

You simply:

1. Clear out worn-out pairs
2. Replace them with high-quality options
3. Enjoy better comfort instantly

It’s one of the few upgrades where the benefits are immediate—and noticeable from the very first wear.

6. What to Look for in New Socks

If you’re ready to upgrade your sock drawer, here’s what matters most:

Fit That Stays in Place - No slipping, bunching, or sagging.

Breathable, Moisture-Wicking Fabric - Keeps your feet dry and comfortable all day.

Proper Support - Whether that’s compression for circulation or a relaxed, non-binding fit for sensitive legs.

Durability - Socks that hold their shape and performance after multiple washes.

If circulation and all-day energy are priorities, explore our compression collection.

If you prefer a gentle, pressure-free fit, especially for sensitive legs, explore our non-binding options.

Time for a Sock Drawer Reset

Take a moment and think about your current sock drawer.

How many pairs:

●      Have holes?

●      Feel loose or stretched out?

●      Don’t stay up anymore?

If the answer is “more than a few,” it’s time.

Upgrading your socks isn’t just about replacing old items—it’s about improving how you feel throughout your day. Better socks mean better comfort, better support, and better performance in everything you do.

Make the Switch To Viasox Today

Don’t wait until your socks completely fall apart.

Start with a simple upgrade:

●      Replace your most worn-out pairs

●      Choose socks designed for your lifestyle

●      Experience the difference immediately

Your feet carry you through every step of your day. It’s time your socks actually supported them. Get shopping today!

Break the Blood Sugar Cycle
Managing blood sugar doesn’t have to feel overwhelming. This resource hub brings together trusted tools, practical guidance, and expert insights to help you take control with clarity and confidence.

Whether you’re navigating daily glucose swings, exploring GLP-1 therapies, or building sustainable habits, these resources are designed to support real-life decisions—simply and effectively.

Explore the tools below to find what works for you.

Tools, charts, and insights for improving blood sugar management.

 Blood Sugar Management Tools

 GLP-1 Insights

SMARTYS Method Worksheet

Emergency Preparedness Checklist 

10 Healthy Ways To Unwind After Work

Below are some of wholesome ways to relax after a hectic day or week at work.

1. Take a walk

Walking is one of the best gifts you can do for your body, especially if you’re feeling stressed or anxious. It helps clear your head and relaxes your muscles. Plus, there are lots of great places to take walks near your home. 

If you reside in an urban area, try taking a stroll through the park or along the nearest river. Or, if you prefer, go for a hike! You’ll be surprised at how much better you feel afterward.

2. Meditate

Meditation has found to reduce stress levels and increase focus and concentration. Try meditating for just 5 minutes a day. Sit quietly, close your eyes, breathe deeply, and let your thoughts flow freely without judgment. Of course, you might find yourself thinking about something funny or random, but that’s fine. 

3. Read a book

Reading is another great way to decompress after a long day. Whether you enjoy fiction or nonfiction, reading will help you relax and release tension. The right book can also be a form of therapy. Reading can also relax your body by lowering your heart rate, and easing the tension in your muscles.

4. Listen to music

Music is known to boost moods and improve overall well-being. Music can have significant effects on both the emotions and the body.

For example, listening to music at a slow tempo can quiet your mind and relax your muscles, making you feel at ease, while releasing the stress of the day.

Listening to music is effective for relaxation and stress management. Furthermore, listening to relaxing music while you work out can even speed up your metabolism.

5. Cook dinner

Cooking is a fantastic medium to bond with family members and friends. When you cook together, you tend to talk more and laugh more often. This makes you feel happier and healthier. Plus, cooking is a good stress reliever because it requires patience and attention to detail.

6. Play video games

Video games have fast evolved from being solely used for leisure into a type of therapy. They can provide fun, distraction, and enjoyment when they’re played in moderation.

Playing video games isn’t bad for you – unless you play them too frequently. Too much gaming can cause anxiety and depression. Thee are so many other health benefits of playing video games.

7. Watch a movie

Watching movies has become a popular pastime across the world. Watching a film is a great way to unwind and de-stress. Movies can offer comfort and escape from real life. Plus, they give you a chance to connect with others and share emotions.

8. Play puzzles

Puzzles are a straightforward and effective way to relieve stress and stay focused. Puzzle fans say that doing puzzles improves cognitive function, memory, and reasoning skills.

Puzzles are also an excellent brain workout, helping you burn calories and build new neural pathways. In addition, they can help improve focus and concentration. You can find out some of the best puzzle games to keep the brain healthy.

9. Exercise

Exercise is one more fun way to release stress and keep your body fit. But not everyone enjoys serious workouts. You could join a dance class as a way to exercise your body after work.

Exercising alleviates levels of the body’s stress hormones, such as adrenaline and cortisol.

Engaging in physical activities also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Thus, exercising is actually a healthy way to unwind after work.

10. Take a warm bath

Taking a warm bath after work is a great way to relax and rejuvenate. In addition, bath time helps you get rid of stress by releasing endorphins and serotonin into your system. Taking a bath in hot tub can improve your emotional wellness, as well as soothe you.

11. Practice gratitude 

One way to unwind after a long day of work is to practice gratitude. Take a few minutes to reflect on positive experiences from the day, such as a compliment from a coworker or a successful project. Focusing on the positive can help shift your mindset and reduce stress levels.

12. Spend time in nature

Spending time in nature can be a simple but soothing way to unwind after work. It doesn’t matter if you’re taking a walk in a park or sitting in a garden, being surrounded by greenery and fresh air can help reduce stress levels and improve mood. You can also try outdoor activities like hiking or biking for an added physical boost.

13. Engage in a creative activity

Engaging in a creative activity like painting or drawing allows you to focus on something other than work and can be a form of relaxation and self-expression. You don’t have to be an artist to enjoy the benefits of creativity. Try coloring or doodling if you’re not sure where to start.

14. Practice deep breathing exercises

Although it might seem simple, deep breathing exercises provide a lot of benefits and can help you relax your nerves after a hectic day at work.

Find a quiet place to sit or lie down and take slow, deep breaths in through your nose and out through your mouth.

This can help slow your heart rate and reduce feelings of anxiety or stress. You can also try guided meditation or yoga for added relaxation.

15. Write in a journal

Writing in a journal can be a therapeutic way to unwind after work. Doing this allows you to release any pent-up emotions or thoughts and can help you gain clarity and perspective. You can write about anything that comes to mind, from your day at work to your goals and aspirations. It’s a private and personal activity, so don

Bottom Line

It is important to give your body the needed rest after working for a long time. Hence, adhere to these healthy ways to unwind down after work and keep yourself healthy.

The post 15 Healthy Ways To Unwind After Work first appeared on You Must Get Healthy.

The post 15 Healthy Ways To Unwind After Work appeared first on You Must Get Healthy.

Blood sugar management is the key to effective diabetes control. Your glucose levels tell a story about your health, reflecting how well your body processes food, responds to stress, and maintains energy. In this article, we’ll break down the science of blood sugar, what your numbers mean, and how to interpret them for improved well-being.

What Is Blood Sugar?

Blood sugar, or blood glucose, is the fuel your body relies on for energy. It comes primarily from carbohydrates in the food you eat and circulates through your bloodstream to nourish your cells. The hormone insulin, produced by the pancreas, helps regulate this process by allowing glucose to enter cells or be stored for later use.

The Importance of Monitoring Blood Sugar

Regular monitoring helps you:

• Detect high (hyperglycemia) and low (hypoglycemia) levels early.
• Adjust your diet, physical activity, and medications effectively.
• Reduce the risk of complications like heart disease, kidney issues, and nerve damage.

Blood Sugar Ranges You Should Know

• Fasting (before meals): 80-130 mg/dL
• After meals (1-2 hours post-eating): Less than 180 mg/dL
• HbA1c (average over 2-3 months): Target generally less than 7%

Note: Always consult your healthcare provider for personalized targets.

What Your Readings Reveal

1. Consistently High Numbers:
   • May suggest insulin resistance, improper medication management, or high carbohydrate intake.
   • Increases risk for complications if left unmanaged.
2. Frequent Low Readings:
   • Could indicate too much insulin, skipped meals, or unplanned physical activity.
   • Symptoms include shakiness, confusion, and in severe cases, unconsciousness.
3. Wide Fluctuations:
   • Often due to inconsistent eating habits, stress, hormonal shifts, or irregular medication schedules.

Factors That Impact Blood Sugar

• Diet: Carbs raise blood sugar; fiber, protein, and healthy fats help stabilize it.
• Physical Activity: Exercise increases insulin sensitivity, lowering glucose.
• Stress: Elevates cortisol, which can spike blood sugar.
• Illness: Triggers stress responses, potentially causing high readings.
• Medications: Both diabetes and non-diabetes drugs can influence levels.

How to Get Accurate Readings

• Clean hands thoroughly before testing.
• Use a reliable glucometer or continuous glucose monitor (CGM).
• Test consistently at recommended times.
• Log your readings to identify trends and patterns.

When to Call Your Doctor

• Blood sugar levels consistently above 300 mg/dL or below 70 mg/dL.
• Symptoms of diabetic ketoacidosis (DKA): rapid breathing, fruity breath, severe fatigue.
• Frequent severe hypoglycemic episodes.

Final Thoughts

Blood sugar readings aren’t just numbers—they’re insights into your body’s health. By understanding what they mean, you can take proactive steps to manage your diabetes and improve your quality of life.

Ready to take charge of your diabetes? Sign up for our exclusive Diabetes Coaching Program and learn how to master your numbers for a healthier future!

Science, Soul, and the Future of Wellness

By Nadia Al-Samarrie, Publisher, Diabetes Health

In the first two parts of this series, we explored how GLP-1 medications work in the body and why scientists are now studying their potential role in reducing inflammation in both the body and the brain.

These therapies were originally developed to help regulate blood sugar and support metabolic health. But as research continues to evolve, scientists are beginning to ask a broader question:

Could GLP-1 signaling influence inflammation throughout the body — including the brain?

Understanding this connection may help reshape how we think about metabolic health, inflammation, and overall wellness.

The Idea of Small Biological Signals

Across several areas of modern research, scientists are discovering that the body sometimes responds best not to overwhelming interventions, but to smaller biological signals that help restore balance within existing systems.

In neuroscience research, scientists have explored the concept of micro-dosing — studying whether very small amounts of certain compounds may influence mood, cognition, and inflammation in the brain.

For example, early psychedelic research is examining whether extremely small doses of compounds such as psilocybin may influence neuroplasticity and immune signaling pathways.

Scientists are investigating how these compounds interact with serotonin receptors and whether they may affect cytokine signaling and inflammatory pathways in the brain.

This research remains early and exploratory, but it reflects a growing interest in how subtle biological signals might influence the body’s healing systems.

GLP-1 Therapies: A Different but Related Principle

GLP-1 medications are not described in the medical literature as micro-dosing therapies.

Instead, they are prescribed using dose titration, meaning physicians typically begin with a small dose and gradually increase it over time. This allows the body to adjust safely while minimizing side effects.

What makes GLP-1 therapies particularly interesting is that they work by enhancing a hormone signal the body already produces naturally.

GLP-1 is a hormone released from the gut after eating. It communicates with several organs — including the pancreas, stomach, brain, and cardiovascular system — helping regulate metabolism and energy balance.

Medications such as semaglutide, liraglutide, dulaglutide, and tirzepatide amplify this natural signaling pathway.

Rather than forcing the body into an artificial metabolic state, these therapies may help restore communication between metabolic systems that have become dysregulated.

The Inflammation Connection

Chronic inflammation is increasingly recognized as a contributing factor in many modern health conditions, including metabolic disease, cardiovascular disease, and neurodegenerative disorders.

Because inflammation is increasingly linked to metabolic disease, cardiovascular health, and neurological conditions, scientists are exploring whether GLP-1 therapies may play a broader role in regulating inflammatory pathways.

Several studies have found that GLP-1 receptor activation may reduce inflammatory cytokines and oxidative stress in tissues throughout the body.

Researchers are now investigating whether these mechanisms may also influence inflammation in the brain, which scientists increasingly link to conditions such as cognitive decline and depression.

While research is still evolving, the relationship between GLP-1 signaling and inflammation is becoming an area of growing scientific interest.

A Broader View of Healing

Science often explains inflammation through molecules, immune responses, and cellular signaling pathways.

But for people living with chronic inflammation, the experience can feel much more personal.

Inflammation may show up as fatigue, brain fog, pain, or a constant sense of physical heaviness.

In many spiritual traditions, similar experiences are described using different language — sometimes as blocked or stagnant energy within the body.

Although science and spirituality use different frameworks, both perspectives often point to the same idea: the body functions best when its systems are in communication and balance.

When inflammation begins to calm — whether through lifestyle changes, improved metabolic health, or medical therapies — many people report something deeper than simple symptom relief.

They describe clarity.
Lightness.
A renewed sense of connection with their bodies.

Pain narrows our world.
Healing opens it back up.

When Science and Awareness Meet

At Diabetes Health, I believe the future of medicine lies in integration — where science meets awareness and the future of wellness.

The emerging research around GLP-1 signaling and inflammation reminds us that healing rarely belongs to just one organ or system. The body is a network of conversations between hormones, immune signals, nerves, and metabolism.

When therapies help restore those conversations, balance often follows.

And when inflammation begins to quiet, something remarkable can happen: we regain the space to feel present in our lives again.

As research continues, understanding the relationship between GLP-1 medications and inflammation may reshape how we think about metabolic health, brain health, and the future of healing.

Looking Ahead

In Part 4 of The GLP-1 Guide: Science, Soul, and the Future of Wellness, we’ll explore another rapidly emerging area of research:

The hidden link between GLP-1 medications and gut health — and why the microbiome may play a surprising role in metabolism, inflammation, and brain function.

We go everyday living out lives without knowing what we’re fully capable of. The thing is, we can’t be completely sure until we try things we haven’t dared before.

Let us look at some of the health benefits of trying something new.

1. Instills patience and humility in you

Trying something new puts you in a vulnerable position, regardless of your successes, IQ, age, or physical prowess.

You’ve gone back to square one! As a result, you should pay attention to and study with experts and value even the most minor accomplishments.

It also aids in overcoming the fear of appearing foolish, encouraging you to take more initiative in your career and personal life.

But, of course, it’s OK not to be an expert every now and again; knowing a fraction of new experiences is enough.

2. Teaches you to value your time

If you develop a curiosity about attempting new things, you’ll be less inclined to waste time chatting, hanging out with negative people, or idly scrolling through your social media feed.

This automatically separates you from any harmful influences. In addition, it’s easy to see the world in a new light when learning something new. As a result, it produces a desire to use every minute productively while learning something new.

3. Feeling of accomplishment

How did you feel when you went sky-diving for the first time? Have you ever lifted more weight than you ever have before? The boost of endorphins you get from doing something new can be mind-blowing.

It takes a lot of guts to stare something new and dangerous directly in the eyes and then crush it. But completing it nonetheless, despite your fears, will teach you how to overcome those jittery feelings in the future.

It doesn’t matter what you set out to do, as long as you keep trying to be good at it, the sense of accomplishment that comes with it is beyond beautiful.

The more things you try, the more confident you get. The more capable you feel, the less fearful you will be.

So go ahead and try that dance cardio class you’ve been putting off because you’re afraid it’ll make you look clumsy. For example, there are many emotional benefits of doing arts and crafts.

4. Maximizes your level of creativity

Trying new things enhances your creative potential, which is very good for your brain.

You push your brain to quickly recognize a different set of challenges, assess how to handle them, and acquire a new set of talents every time you place yourself in a new position.

That is, every time you try anything new, you’re educating your brain to solve problems creatively. 

So, if painting or boxing is your new hobby, you automatically condition your brain to work differently. It doesn’t matter if these are routines you have prior experience with.

As long as you’re actively trying to learn something new or improve your experience, you will undoubtedly enhance your level of creativity.

5. Improves your social health

In most cases, learning something new would involve meeting and interacting with people.

Taking up a new hobby or sport or going to a class to learn something new is a fantastic way to meet new people.

Apart from learning something, you will also spend time with other people who have a similar interest and potentially make new friends.

Hence, improving your social health, which of course is an important facet of your overall wellbeing.

Bottom Line

There are numerous advantages to trying new things, and there is no reason to delay! Begin with something fresh right now: enroll in a pottery class, learn coding, improve your chess-playing skills.

Your brain and mind need improvement. These health benefits of learning something new should spur you to test out new activities and hobbies.

The post 5 Phenomenal Health Benefits of Trying Something New first appeared on You Must Get Healthy.

The post 5 Phenomenal Health Benefits of Trying Something New appeared first on You Must Get Healthy.

This body type is also known as the triangle shape, and it’s more common in women than in men. If you have a pear-shaped body, you may find it challenging to find the right fitness routine and diet that works for you.

Several factors can influence a pear-shaped body, including genetics, hormones, and lifestyle. Genetics plays a significant role in determining your body shape, as well as your bone structure, muscle mass, and fat distribution.

Hormones like estrogen can also affect your body shape, as it tends to store fat in the hips and thighs. Additionally, a sedentary lifestyle and poor eating habits can contribute to excess fat accumulation in the lower body, making it even more challenging to achieve a balanced body shape.

Many people with this body type often feel self-conscious about their appearance, especially when it comes to wearing certain clothes or participating in physical activities. However, with the right fitness tips and strategies, you can achieve a toned, balanced, and healthy body shape.

In this article, we’ll share some of the best fitness tips for pear-shaped bodies, including exercise routines, diet recommendations, and lifestyle changes that can help you achieve your fitness goals.

9 Fitness Tips For Pear-Shaped Body

Here are 10 fitness tips for pear-shaped bodies:

1. Prioritize cardiovascular exercise

Incorporate cardiovascular exercise into your routine for at least 150 minutes per week or 75 minutes of vigorous aerobic activity. Cardiovascular exercise is important for overall fitness and health, and can help burn calories and reduce body fat.

Aim to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.

This can include activities such as brisk walking, running, cycling, or swimming. Not only will cardiovascular exercise help you stay healthy and fit, but it can also boost your mood and reduce stress.

2. Tone and strengthen your lower body

Focus on exercises that target the lower body, such as lunges, squats, and step-ups. As a pear-shaped body, you may have a tendency to store excess fat in your hips, thighs, and buttocks.

To tone and strengthen these areas, focus on exercises that target the lower body. Lunges, squats, and step-ups are all great exercises that can help build muscle and burn fat.

Be sure to use proper form and start with light weights or bodyweight exercises before progressing to heavier weights or more advanced exercises.

3. Incorporate resistance training

Add resistance training to build muscle and increase metabolism. Resistance training is an important part of any fitness routine, but it can be particularly beneficial for pear-shaped bodies.

If you build muscle, you can increase your metabolism and burn more calories throughout the day. Focus on exercises that target the lower body, such as leg presses, calf raises, and glute bridges.

Keep your form good and start with light weights before progressing to heavier weights or more advanced exercises.

4. High-Intensity Interval HIIT Training

Incorporate HIIT (high-intensity interval training) to burn fat and build muscle. HIIT is a great way to get a full-body workout in a short amount of time.

By alternating between periods of high-intensity exercise and rest, you can burn fat and build muscle at the same time.

Try doing a HIIT workout that includes exercises such as burpees, jumping jacks, and mountain climbers. Always warm up properly before starting and cool down afterwards to prevent injury.

5. Target your glutes for a balanced look

This is one of the most important fitness tips for pear-shaped bodies.

Do exercises that target the glutes, such as donkey kicks and hip thrusts. The glutes are an important muscle group for pear-shaped bodies, as they can help balance out the hips and thighs. Try doing exercises such as donkey kicks, hip thrusts, and glute bridges to target this area.

Ensure you maintain a proper form and start with light weights or bodyweight exercises before progressing to heavier weights or more advanced exercises. You can also add resistance bands or ankle weights to increase the intensity of these exercises.

6. Avoid upper body exercises that create an imbalanced look

Avoid exercises that target the upper body, such as overhead presses, which can make the shoulders appear broader.

As a pear-shaped body, you may want to avoid exercises that target the upper body, as they can make the shoulders appear broader and create an unbalanced look. Instead, focus on exercises that target the lower body and core, such as squats, lunges, and planks.

7. Plyometric exercises

Incorporate plyometric exercises, such as jump squats, to increase power and explosiveness. Plyometric exercises are great for increasing power and explosiveness, which can be especially beneficial for athletes or those who want to improve their athletic performance.

Try adding jump squats, box jumps, or jumping lunges to your routine. Keep in mind that you have to start with low reps and work your way up to higher reps as your fitness level improves.

8. Maintain overall health and wellness

Focus on maintaining overall health and wellness, including a balanced diet and adequate sleep. Exercising alone will never guarantee a healthy lifestyle. To truly thrive, it’s important to focus on overall health and wellness.

Eat a balanced diet that contains a lot of fruits, vegetables, lean protein, water, and whole grains.

According to the fitness hack I shared on Total Shape, cooking your own meals can help you eat healthy.

Aim to get at least 7-8 hours of sleep per night, and practice stress-reducing activities such as meditation or deep breathing.

9. Stretch always

Don’t forget to stretch before and after workouts to prevent injury and improve flexibility. Stretching is an important part of any fitness routine, as it can help prevent injury and improve flexibility.

Make sure that you stretch before and after workouts, focusing on the muscles you worked during your workout. Hold each stretch for at least 30 seconds, and never push past the point of discomfort.

Conclusion

People with pear-shaped bodies can benefit from following tips, such as cardiovascular exercise, targeted lower body exercises, resistance training, and more. When you adhere to these fitness tips for pear-shaped bodies, and follow a regular fitness routine, you can improve their overall health and wellness, while also achieving a balanced and toned physique. As long as you are dedicated and consistent, you can achieve you fitness goals and feel confident in your  own skin.

The post 9 Potent Fitness Tips For Pear-Shaped Bodies first appeared on You Must Get Healthy.

The post 9 Potent Fitness Tips For Pear-Shaped Bodies appeared first on You Must Get Healthy.

If you’ve ever stepped out of the car after a long drive feeling stiff, swollen, or just plain uncomfortable, you’re not alone.

The good news? What you wear—especially on your feet—can make a huge difference.

Let’s break down how to stay comfortable, supported, and road trip ready from the first mile to the last.

The Hidden Challenge of Long Drives

Sitting for extended periods slows down circulation, particularly in your lower legs. When blood flow becomes sluggish, you may experience:

●      Swelling in your feet and ankles

●      Tingling or numbness

●      Muscle fatigue

●      General discomfort that lingers even after you arrive

This isn’t just inconvenient—it can impact how you feel for the rest of your trip.

That’s why choosing the right clothing, especially socks, is more important than most people realize.

Why Your Sock Choice Matters More Than You Think

When you’re seated for hours, your legs aren’t moving as much as they normally would. That lack of movement can cause fluid to pool in your lower extremities.

The right socks help counteract that.

Compression socks, in particular, are designed to gently support circulation by applying graduated pressure to your legs. This encourages blood flow back toward your heart, helping reduce swelling and fatigue.

Instead of arriving at your destination feeling stiff and drained, you step out of the car feeling lighter and more energized.

What to Wear for a Comfortable Road Trip

Comfort is key—but smart comfort is even better.

Here’s a simple breakdown of what works best for long drives:

Breathable, Flexible Clothing

Opt for soft, stretchable fabrics that don’t restrict movement.

Supportive Footwear

Choose shoes that allow your feet to breathe and don’t squeeze your toes.

Compression Socks (The Game-Changer)

This is where the real upgrade happens.

Compression socks are ideal for both men and women during long periods of sitting. They:

●      Promote healthy circulation

●      Help prevent swelling

●      Reduce leg fatigue

●      Keep you feeling comfortable mile after mile

They’re not just for flights or medical needs anymore—they’ve become a go-to travel essential.

From Car Seat to Destination—Without Missing a Beat

One of the biggest mistakes people make is dressing only for the drive, not for what comes after.

Whether you’re heading to a scenic overlook, a restaurant, or straight into vacation mode, you want to feel good when you arrive.

That’s why versatile, all-day wear matters.

If your trip includes multiple stops or transitions, you’ll want gear that can keep up. Here are some ideas on how the right socks can seamlessly take you from travel mode to social mode without needing a change.

Don’t Forget the Bigger Travel Picture

Road trips often turn into weekend getaways, and packing smart makes everything easier.

Instead of throwing random items into a bag, it helps to have a checklist that ensures you’re covered for comfort, style, and practicality.

Why Compression Socks Are Worth It

If you’ve never tried compression socks before, a road trip is the perfect opportunity.

Here’s what sets them apart:

●      Consistent Support: They maintain gentle pressure throughout the day

●      Improved Comfort: Less swelling means less discomfort

●      Better Recovery: Your legs feel fresher even after hours of sitting

And the best part? They don’t feel bulky or restrictive when designed properly. Modern compression socks are breathable, stylish, and built for everyday wear—not just medical use.

A Small Change That Transforms Your Trip

It’s easy to overlook socks when planning a road trip. But once you experience the difference, it’s hard to go back.

Think about it:

●      You plan your route

●      You prep your car

●      You pack your essentials

Why not upgrade something you’ll wear the entire time?

The right socks don’t just improve comfort—they enhance your entire travel experience.

Ready to Hit the Road in Comfort?

Before your next trip, take a look at your current sock drawer.

Are your socks:

●      Worn out?

●      Unsupportive?

●      Not designed for long wear?

If so, it’s time for an upgrade.

Compression socks are one of the simplest, most effective ways to stay comfortable during long drives—for both men and women.

Make your next road trip your most comfortable one yet.

Explore options designed specifically for travel, support, and all-day wear—and feel the difference from the first mile to the final destination.

The first trimester begins at week 1 of pregnancy and lasts through week 13. This early stage is a time of rapid change for both you and your baby.

You may feel excited, nervous, or unsure as you adjust to being pregnant. It’s very common to have a mix of physical symptoms and emotions as your body begins to support a growing pregnancy.

What to expect physically

During the first trimester, your body is adjusting to changing hormone levels and increasing energy demands.

Many people notice changes early on, sometimes before they even realize they’re pregnant. Fatigue and nausea – often called morning sickness – are among the most common symptoms.

You may also notice:

• Tender or swollen breasts
• Food cravings or aversions
• Frequent trips to the bathroom
• Mild headaches
• Digestive changes, like constipation or heartburn

Symptoms can vary widely, and not everyone feels them in the same way.

Emotional changes

Hormonal shifts during early pregnancy can affect how you feel. It’s normal to have a range of emotions, sometimes all at once or in the same day.

You might notice mood swings or feel more emotional than usual. You may also have moments of anxiety or uncertainty, especially as you adjust to the idea of pregnancy.

At the same time, you may feel excited as you begin to think about what’s ahead. If your emotions start to feel overwhelming or interfere with daily life, talk with your healthcare provider.

Your baby’s development

Even though it may not be visible yet, your baby is growing quickly!

Early in pregnancy, the brain, spinal cord, and heart begin to form. Soon after, the heart starts beating, and small buds that will become arms and legs begin to appear. As development continues, major milestones include:

• Formation of major organs
• Development of fingers and toes
• Early facial features taking shape

By the end of the first trimester, your baby is about the size of a lime and has many essential structures in place.

Prenatal care and early appointments

Schedule your first prenatal visit as soon as you know you’re pregnant. Early prenatal care plays an important role in supporting a healthy you and a healthy pregnancy.

At your first appointment, your provider will likely:

• confirm your pregnancy
• estimate your due date
• review your medical history
• talk with you about nutrition, exercise, and lifestyle habits
• collect blood and test urine

These visits often include guidance on what you can expect in the coming weeks, what food and drinks to avoid, and prenatal vitamins, which include important vitamins like folic acid.

This is also a good time to ask questions and share any concerns you may have. It can help to make a list of them before you go can help.

Common concerns

Some symptoms during the first trimester can feel concerning, especially if you’re not sure what’s typical. While many changes are normal, there are times when it’s important to check in with your provider.

Contact your care team if you have:

• Severe or persistent nausea and vomiting
• Vaginal bleeding or heavy spotting
• Strong abdominal pain or cramping
• Fever

When in doubt, it’s always okay to reach out.

Taking care of yourself

The first trimester can be physically and emotionally demanding, so it’s important to take care of yourself in ways that feel manageable.

Try to rest when you’re feeling tired and eat small, frequent meals if nausea makes it harder to eat. Staying hydrated and taking a daily prenatal vitamin can also support your health.

It may also help to:

• Stay as active as you were before pregnancy, but be careful when it comes to your torso and abdominal area
• Focus on sleep when possible
• Ask for support from family or friends
• Take ginger to help with nausea

Small adjustments can make a big difference during this time.

Looking ahead

This is the beginning of your pregnancy journey. While it can come with challenges, it’s also a time of important growth and development.

When people move into the second trimester, many begin to feel more energy and less of the early symptoms. For now, try to focus on caring for yourself and staying connected with your provider.

Progyny is here for you, too. Please contact your Progyny Care Advocate for support.

Recommended reading

• What should I look for in a prenatal vitamin?
• Your guide to healthy eating during pregnancy

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post What to expect during the first trimester appeared first on Progyny.

Preeclampsia is one of the most common pregnancy complications. Did you know that there is still a risk after childbirth?

Let’s go over what to know about postpartum preeclampsia. Please be sure to talk about your risk and how to stay safe with your healthcare team.

What is postpartum preeclampsia?

Postpartum preeclampsia is high blood pressure that starts after childbirth. It may come on suddenly. It usually begins in the first 2 days after birth, but it may happen any time in the first 6 weeks after birth.

Most people with postpartum preeclampsia recover without any issues. But without proper treatment, it may cause serious problems. This can include organ damage (including the kidneys, liver, lungs, or brain) and seizures. In severe cases, it may be life-threatening.

Am I at risk?

Postpartum preeclampsia can happen to anyone, although some people have a higher risk. Risk factors are similar to preeclampsia during pregnancy and include:

Personal risk factors

• Age 35 or older
• Body mass index (BMI) of 30 or more before pregnancy
• Mother or sister had preeclampsia
• Being Black, Native American, or Alaska Native
• Having a lower income

Pregnancy-related risk factors

• Had preeclampsia in a pregnancy before
• This is your first pregnancy
• Carrying multiples (twins or more)
• Used in vitro fertilization (IVF) to become pregnant

Health-related risk factors

• Chronic high blood pressure
• Diabetes or gestational diabetes (diabetes during pregnancy)
• Kidney disease
• Autoimmune disease such as lupus

Know the warning signs.

You may not feel any symptoms with postpartum preeclampsia. Often, you can’t feel high blood pressure.

This is why your appointments after pregnancy are key. It’s a chance for your healthcare provider to check your blood pressure and urine to make sure you are doing well.

Sometimes, postpartum preeclampsia does have warning signs. If you have any of these, get medical help right away. It’s always OK to call if anything just feels “off.”

Diagnosing preeclampsia

Preeclampsia is diagnosed if blood pressure is 140/90 or higher. It’s high if either the top (systolic blood pressure) or the bottom (diastolic blood pressure) number is high.

Your provider may also check for protein in the urine, a sign that the kidneys have been affected by high blood pressure. Blood work may show other signs of preeclampsia.

Managing postpartum preeclampsia

High blood pressure from postpartum preeclampsia may be lowered with medicine (that is safe for chestfeeding or pumping).

Sometimes, more serious preeclampsia may need to be managed in the hospital and require additional medication. For example, magnesium, an intravenous (IV) medication, may be given to help prevent seizures. Your team will carefully monitor you.

What can I do?

Be sure to go to all your postpartum appointments. By working closely with your healthcare team, you’re taking big steps to keep yourself healthy.

Your doctor may recommend that you:

• Take any medicine as prescribed to help manage blood pressure or other conditions.
• Check your blood pressure at home. Your team will show you how to do this and go over what to look for.
• Eat balanced meals rich in fiber, potassium, protein, fruits, and vegetables — and low in salt, sugar, and saturated fat.
• Stay physically active. It has many benefits for your health, including lower risk of preeclampsia.
• Chestfeed your baby if you can. Studies show this may lower your risk of heart disease.

Your takeaway

You can take steps to help lower your risk and know the warning signs, and your healthcare team is here to support you. Your Progyny Care Advocate is also available to answer questions and help you get ready for your upcoming visits.

Explore related topics in this series:

• Recovery after preeclampsia
• How can preeclampsia affect my future health?

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Postpartum preeclampsia: Know the risk after birth appeared first on Progyny.

Preeclampsia is high blood pressure that starts during pregnancy or after childbirth. It’s one of the most common pregnancy complications.

One of the risk factors for preeclampsia is in vitro fertilization (IVF). Let’s talk about what the research says and how you can partner with your healthcare team to stay safe.

Why IVF may raise preeclampsia risk

Studies have found that pregnancies with IVF have higher rates of preeclampsia than pregnancies without IVF. The risk appears to be higher when a donor egg is used.

We aren’t sure exactly why, but there may be a few reasons. For one thing, people using IVF are more likely to have other risk factors for preeclampsia, such as:

• Being 35 or older
• First-time pregnancy
• Having conditions such as polycystic ovary syndrome

Some experts think that the high hormone levels used in IVF may affect the placenta. (Preeclampsia is related to issues with the placenta and its blood vessels.)

Using a donor egg may raise the risk further. One reason may be that the body has an immune response when something new enters the body. And this immune response may affect the placenta.

What about other types of fertility treatments?

Intrauterine insemination (IUI, also called artificial insemination) does not appear to raise preeclampsia risk. With IUI, sperm is placed directly in the uterus to help increase the chance of pregnancy.

Using donor sperm in IUI may lead to a small increase in risk. This may be because it causes an immune response that may affect the placenta.

Your healthcare team will support you.

Your healthcare provider knows about your personal situation, and they will help you take steps to stay safe.

One of the best things you can do to protect yourself?

Go to your pregnancy and postpartum checkups. Routine blood pressure checks and urine tests will give your provider important clues about your health.

Your provider will guide you through other steps to manage your risk. You’ll work together on the plan that’s right for you, and you can always ask anything that’s on your mind. Your Progyny Care Advocate is here to provide personalized support, as well.

Explore related topics in this series:

• Preeclampsia: Get informed to stay safe
• Blood pressure: Get measured at every visit
• My partner is at risk for preeclampsia: How can I help?

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Does IVF raise the risk of preeclampsia? appeared first on Progyny.

If you have preeclampsia or if you’re at risk, it’s a good idea to know how preeclampsia may be managed.

Most people with preeclampsia recover without any issues and have healthy babies. But preeclampsia can affect your pregnancy, childbirth, and postpartum recovery, and it’s helpful to learn more.

A team-based approach

Your healthcare team will work closely to guide and support you. People with preeclampsia may see different healthcare providers, who may include:

• Your OB/GYN or midwife for ongoing care
• A maternal-fetal medicine specialist with expertise in high-risk pregnancies
• A neonatologist who specializes in the care of babies who are born early or have special health needs
• Nurses who provide care and education

Your plan will be tailored to you.

Your healthcare team will decide how to manage preeclampsia based on:

• How severe the preeclampsia is
• How far along you are in the pregnancy
• Your health and the baby’s health

Before 37 weeks of pregnancy

If preeclampsia starts before 37 weeks, you and your provider may work on a plan that delays delivery as long as possible, while keeping you safe.

To keep a close eye on how you’re doing, you’ll have checkups frequently – sometimes weekly or more. These visits are a chance to:

• Monitor your blood pressure and symptoms
• Test your urine for protein
• Get blood work, including for the kidneys and liver
• Do other tests if needed, such as ultrasounds or checking the baby’s heart rate
• Talk about your questions and how you’re feeling

Your provider may also recommend that you:

• Take medicine as prescribed. This may include medicine to lower blood pressure.
• Check your blood pressure at home. Your team will show you how to do this and go over what to look for.
• Reduce physical activity. Bed rest is generally not recommended, but your provider may ask you to reduce your activity.
• Pay attention to your baby’s movement. Ask your provider if they recommend kick counts to track changes in your baby’s movement.
• Choose nutritious foods. You can ask if supplements such as vitamin D or calcium may be helpful for you. It’s interesting to know that preeclampsia is not managed by lowering salt, the way “regular” high blood pressure is.

Sometimes, more serious preeclampsia may need to be managed in the hospital and require additional medication. For example, magnesium, an intravenous (IV) medication, may be given to help prevent seizures. Steroids may be given (typically as an injection) to help the baby’s development.

It’s possible to need an early delivery for your health and safety. The timing of delivery depends on how severe the preeclampsia is and how you and your baby are doing.

Week 37 and after

When preeclampsia is diagnosed after 37 weeks, delivery is generally recommended.

Having preeclampsia doesn’t necessarily mean you’ll need to have a C-section. The safest way to deliver depends on your health and your baby’s health, how severe the preeclampsia is, and how far along in the pregnancy you are.

You and your provider will talk about the safest way to deliver, and you’ll work together to make a plan that’s right for you.

After delivery

After delivery, your team will continue to monitor your blood pressure.

Some people may be prescribed medicine to keep blood pressure in a safe range. These medicines are often decreased and stopped by the 6-week visit. Your provider will choose medicine that is safe for chestfeeding.

When you go home, it’s important to continue checking your blood pressure. Your team will show you how to do this and go over what to look for.

Postpartum preeclampsia

Preeclampsia can happen for up to 6 weeks after birth, and is more likely in the first week.

Your team will monitor you carefully while you’re in the hospital. If you have any signs of preeclampsia when you’re back home, let your provider know right away. You may need treatment in the hospital.

Know the warning signs.

You may not feel any symptoms with preeclampsia. Often, you can’t feel high blood pressure.

Sometimes, preeclampsia does have warning signs. If you have any of these, get medical help right away. It’s always OK to call if anything just feels “off.”

Some of these (like swelling or headaches) may be similar to symptoms that can happen during pregnancy. For your safety, always call if you have any of these symptoms.

You’re not alone.

Your healthcare team is here for you every step of your pregnancy and recovery after birth. For extra help, information, and support, reach out to your Progyny Care Advocate. You always have a team behind you as you manage preeclampsia and take steps to stay healthy.

Explore related topics in this series:

• At-home blood pressure monitoring
• Could preeclampsia affect my birth plan?
• Recovery after preeclampsia
• How can preeclampsia affect my future health?

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post How is preeclampsia managed during pregnancy? appeared first on Progyny.

You can choose to adopt these new healthy habits it improve on older ones. Either way, we’ve got you covered with these 10 health tips for May 2025.

10 Health Tips For May 2025

Whenever people start the new year, they usually set new health and fitness goals to achieve.

However, they usually fail or stumble as the year progresses. This post is just to remind to work hard in doing things that will improve your health, starting with this month of May. With that said, here are the 10 health tips for May 2024.

1. Prioritize sleep

Getting enough sleep is crucial for overall health and wellbeing. Aim for 7-8 hours of sleep each night, and establish a consistent sleep routine.

Avoid caffeine and electronics before bed, and create a comfortable sleep environment. You’ll wake up feeling refreshed and ready to tackle the day ahead.

There are also so many health benefits of going to sleep early, so try to sleep as early as possible and avoid late nights.

2. Stay hydrated always

Drinking enough water is essential for maintaining good health. Aim for at least 8 cups of water per day, and carry a water bottle with you wherever you go.

Add fruit or herbs to your water for flavor, and avoid sugary beverages. You’ll feel more energized and focused throughout the day.

There are also many other ways to stay more hydrated and keep your body refreshed.

3. Incorporate exercise into your daily routine

Regular exercise is key for physical and mental health. Find an activity you enjoy, whether it’s walking, yoga, or weightlifting, powerlifting, swimming, and make it a part of your daily routine.

Try to get at least 30 minutes of exercise each day, and switch up your routine to keep things interesting.

4. Eat a balanced diet

Eating a balanced diet is essential for good health. Focus on whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins.

Avoid processed foods and sugary snacks, and aim for a variety of colors and textures in your meals. You’ll feel more satisfied and energized throughout the day.

5. Reduce stress

Stress can have a negative impact on both physical and mental health. Try to identify the sources of stress in your life, and find healthy ways to manage them.

This could include meditation, deep breathing exercises, or spending time in nature. You’ll feel more relaxed and focused throughout the day.

6. Practice mindfulness

Mindfulness is the practice of being present and fully engaged in the current moment.

Incorporate mindfulness into your daily routine by taking a few deep breaths before starting a task, or by focusing on the sensations in your body during a workout. You’ll feel more grounded and connected to the present moment.

7. Take breaks from technology

Technology can have a negative impact on both physical and mental health. Take breaks from technology throughout the day, whether it’s by turning off your phone during meals or taking a digital detox on the weekends. This will help you feel more present and connected to the world around you.

In fact, do you know that there are some interesting health benefits of leaving social media for a while.

8. Connect with others

Social connection is important for both physical and mental health. Make time to connect with friends and family, whether it’s by scheduling a weekly phone call or planning a fun activity together. You’ll feel more supported and connected to your community.

Therefore, work hard to improve your social health and spend time with your loved ones.

9. Prioritize mental health

Mental health is just as important as physical health. Take time each day to prioritize your mental health, whether it’s by practicing self-care, journaling, or talking to a mental health professional. You’ll feel more resilient and better equipped to handle life’s challenges.

10. Get regular check-ups

Regular check-ups are essential for maintaining good health. Schedule appointments with your healthcare provider for routine check-ups and screenings, and don’t hesitate to seek medical attention if you’re experiencing any health concerns. Early detection and treatment can make a big difference in your overall health and wellbeing.

Conclusion

These 10 health tips for May 2024 can help you make positive changes to your health routine and feel your best. From getting enough sleep to prioritizing mental health, there are many simple steps you can take to improve your overall health and wellbeing. So, what are you waiting for? Start incorporating these tips into your monthly routine and make this May your healthiest month yet!

The post 10 Magnificent Health Tips For May 2026 first appeared on You Must Get Healthy.

The post 10 Magnificent Health Tips For May 2026 appeared first on You Must Get Healthy.

The post The new reality of fertility: Why employers are being pulled in appeared first on Progyny.

Gaming also helps connect you with like-minded friends and makes you feel good. It can be a way to unwind from the stress of the day.

While it provides entertainment and a way to socialize with others, it can also present some mental health challenges for players.

When gaming becomes excessive, it becomes dangerous to mental health. Spending long hours in front of a screen, dealing with toxic online communities, and experiencing intense emotions while playing can all take a toll on a gamer’s mental well-being.

Therefore, it is important for gamers to prioritize their mental health in order to continue enjoying their hobby and to avoid negative consequences.

When you begin to notice that you feel irritated or unhappy when you haven’t played a video game, be careful because you might be crossing over to addiction.

Excessive gaming can lead to a lot of mental health issues, such as

• Poor emotional regulation.
• Interpersonal conflict.
• Lack of motivation
• Depression.
• Social anxiety.
• Suicidal thoughts.

Every gamer must observe some health tips to create a balance between their mental health and their gaming. Below are the major health tips for gamers.

5 Mental Health Tips for Gamers

Here are some tips and strategies that gamers can use to maintain their mental health and well-being while engaging in their favorite pastime:

1. Join a positive community

Research shows that connecting with people that love playing the same game as you, or are interested in the same games helps you to create and build positive relationships.  

As an internet gamer, be careful not to fall into the hands of those who exhibit toxic behavior, such as racism, sexism, and harassment.

A study by Unity showed that 68% of players have experienced toxic behavior, and 72% have experienced toxic behavior toward others when playing multiplayer video games.

So get connected to a community of people that will motivate you and not drag you down.

2. Choose suitable games

Another effective mental health tip for gamers is choosing the right game. When a choosing game, go for the ones that can cause you anxiety when playing.

If a game makes you feel worse when playing, leave the game alone. It isn’t a suitable game for you.

An interview on gaming and chronic illness showed that people experience games in different ways.

What might be fun for you might not be for the other person! So, figuring out the suitable game for yourself is a personal thing.

3. Create time to relieve stress

Playing video games can relieve stress but can cause stress. Create time to stay from your games. Put down your gaming gear, stay away from the screen, and relax your body and mind.

Do something you like, such as meditating, dancing, swimming, walking on the beach, spending time in nature, or jogging.

Typically, it should be something that takes you off the screen and helps your body to relax.

Researchers have shown that gaming might burn a lot of calories, but it is required for you to carry other some physical activity. 

Furthermore, it is also vital that you take breaks to give your mind a chance to relax and recover.

Try taking a 10-15 minute break every hour or so to stretch your legs and clear your mind.

4. Get adequate sleep

Get off your game at least an hour before bedtime to help your body relax properly. Instead of staying awake all night, put it down and sleep.

Good sleep habits reduce stress levels. When you don’t sleep, you feel tired and stressed.

This might develop into insomnia. Insomnia affects your mental health and might cause serious health issues.

5. Be careful of gaming addiction

Beware of gaming addiction. Gaming addiction is a real thing and might affect your health negatively.

There are things you should look out for to avoid you crossing over the road to addiction. They are as follows:

• Feeling depressed when you haven’t played or can’t play
• Being unable to stop playing
• Stay away from real-life responsibilities to play games
• Spending almost your time thing and playing gaming.

When this happens, it’s important to set boundaries around your gaming habits to avoid burnout and maintain a healthy balance in your life.

This might mean limiting your gaming time or taking breaks from gaming altogether.

Conclusion

Gaming is enjoyable but can be strenuous to mental health when played excessively. Creating a balance between gaming and your mental health should be your priority if you want to maintain effective mental health. These mental health tips for gamers can help you a lot.

The post 5 Important Mental Health Tips for Gamers first appeared on You Must Get Healthy.

The post 5 Important Mental Health Tips for Gamers appeared first on You Must Get Healthy.

Smartphones are really cool; they have made a lot of things easy and fun. A lot of people today are proud owners who find the smartphone useful.

However, many people just can’t drop their phones down, making use of it all the time. Too much use of smartphones can be very bad for your health.

Research studies has attested to this too, saying that a high percentage of adults are addicted to their smartphone.

Problematic smartphone use has been referred to some researchers to be a form of psychological or behavioral disorder, characterized with dependence on smartphones.

This disorder is closely related to other forms of digital media overuse, such as social media addiction or internet addiction disorder.

Smartphone addiction, is colloquially known as “nomophobia” i.e the fear of being without a mobile phone.

I always tell my readers to reduce the amount of time they spend on their phones, so today I’ll writing squarely on that.

In what ways can immoderate usage of your smartphone affect your health, and what are the best health tips that can help you? Let’s begin by finding out some of the health effects of excessive smartphone use.

Effects of using your smartphone excessively 

Damage to Eye health:

People who have the habit of pressing their phones for consecutive long hours could harm their eyes. It can weaken your eyes, give you blur vision.

Even if you set brightness to a much lower level, using it for a very long time will still affect you.

Pain on the neck, back, and fingers:

Obviously there is slight pain on the neck and back as you lean downwards to look at the screen.

Also, hunching affects your spine. Your fingers, too, will have considerable pain.

Poor mental health:

Frequent smartphone users are often withdrawn and hardly socialize with ‘smart people.’ This then leads to poor emotional health.

Spending lots of time on social media has been linked to affecting mental health adversely. It can cause stress, anxiety, and depression.

Loss of sleep.

When you spend a huge amount of time looking at your phone, it will lead to loss of sleep. Excessive phone use during the day is one of the reasons you can’t sleep at night.

So now you’ve known the damaging effects of excessive use of your smartphone, now find out these important health tips that will help you cope and get healthy!

Essential Health Tips For Smartphone Addicts

If you are a smartphone addict, these health tips can help you manage your situation and get better.

1. Keep your phone down first!

The first and health tip for anybody who uses his smartphone should be to keep the phone. You don’t really to be on it all the time.

Above are just some of the many negative effects. Use your phone only when you want to do something important, avoid unnecessary texting or application usage. 

Another thing is that at night you should make sure you do everything you have to do with your smartphone an hour before going to bed.

2. Be mindful about your posture

As I wrote earlier, it can cause back and neck pain as you always look into your phone screen. Maintaining that posture will harm your spine and distort your neutral alignment. You need to also improve your posture.

Being mindful of the kind of posture you keep at all times will prove very helpful. Raise your phones up to your face, so you wouldn’t have to bend.

3. Watch out for your eye

Keep the screen at a good distance away from your eye when using your phone.

Additionally, when using your smartphone, at intervals, you can perform a simple eye exercise by closing your eyes with both palms or rolling your eyes to keep it very mobile.

4. Perform simple breathing exercises.

Most addicted smartphone users are usually disoriented and have a lot on their minds.

Performing simple breathing exercises will help clear your mind and free your thinking. Engaging in yoga practice is also likely to be productive.

5. Socialize and meet people

The best way to improve your social health is by talking to people, traveling, and having fun outdoors. This will help you to avoid the depression and damaging mental effects associated with excessive smartphone use.

You can find our how to improve your social health and social skills. Social media can be toxic atimes, and spending a lot of time on social media can vet damaging to your mental and emotional well-being.

You can read this article on how to protect your mental health while on social media.

6. Massage and stretch your fingers to relieve the pain.

Massaging your fingers can give you greater grip strength, and keeps it from becoming too numb.

I hope this helps you. Remember to stay healthy!

The post Essential Health Tips For Smartphone Addicts first appeared on You Must Get Healthy.

The post Essential Health Tips For Smartphone Addicts appeared first on You Must Get Healthy.

In honor of National Infertility Awareness Week, we’re diving into IVF and what you can do to better understand and optimize your chances of building a family!

We’re honored to be joined by Dr. James Grifo, Director of the NYU Langone Fertility Center to discuss the role of age, how to get ahead of fertility planning, and the key factors that can influence outcomes. We also dive into egg freezing and preimplantation genetic testing, unpacking how these tools work to support the development of a healthy embryo, along with common misconceptions that can shape how people approach treatment.

Dr. Grifo is a true leader in the field. As a pioneer of both egg freezing and preimplantation genetic testing, his work has helped transform IVF outcomes.

Guest: Dr. James Grifo, Director of the NYU Langone Fertility Center

Hosts:
Dr. Janet Choi, Chief Medical Officer, Progyny
Lissa Kline, LCSW, SVP, Provider and Member Services

Progyny Resources:

• Progyny: Talk to HR: Bring benefits to your workplace
• Resolve: Get help
• NYU Langone: Fertility center
• ASRM: National Infertility Awareness Week

The DocTalk series, where we discuss current events on the full spectrum of women’s health and family building and what they might mean for you. From news, research studies, pop culture, and everything in-between, we’re going to break it all down and sift through the noise with the help of our expert Chief Medical Officer, Dr. Janet Choi and host, Lissa Kline, LCSW. This show does not constitute medical advice.

The post IVF & optimizing your chances at family appeared first on Progyny.

Mathioudakis also serves as Co-Medical Director of the Johns Hopkins Medicine Diabetes Prevention and Education Program, Co-Director of the Multidisciplinary Diabetic Foot and Wound Clinic at Johns Hopkins, and is the former Clinical Director of the Division of Endocrinology, Diabetes & Metabolism. Additionally, Mathioudakis is the Diabetes Clinical Community Lead for the Armstrong Institute for Patient Safety and Quality.

Interview with Nestoras Mathioudakis, MD, MHS

In this interview, Mathioudakis discusses his expertise in supporting people with type 1 diabetes (T1D) and working to improve patient care through the T1D Exchange Quality Improvement Collaborative (T1DX-QI).

The T1DX-QI was established in 2016 — with the support of The Leona M. and Harry B. Helmsley Charitable Trust — in an effort to refine best practices and improve daily life for people with type 1 diabetes (T1D). Growth has been tremendous, with 54 endocrine clinics from across the U.S. participating in the Collaborative.

Fueled by top leaders in diabetes care, the T1DX-QI has become an engine of innovation and inspiration. By engaging with the shared, data-driven, and systematic methods of the T1DX-QI, clinics have seen unprecedented success in their approach to diabetes management.

With members working closely together to identify gaps in care, discover and refine best practices, and share research — the process has become knowledge-sharing at its very best. While collated data gives clinics a clear sense of “where they are,” it also demonstrates “where they can be” by applying shared, evidence-based methods for improving care.

What do you enjoy most about your work? 

“One of the most rewarding things is helping patients who have been struggling with their diabetes management,” explains Mathioudakis. 

“T1D is a tough, demanding condition, and it’s easy to lose faith and get discouraged sometimes. Developing strategies to make improvements that are followed by ‘aha moments,’ along with joy and relief, is incredibly rewarding for a practicing physician.” 

What led you to an MHS Program? 

“In my first two years on faculty at Hopkins, I was the Associate Director of the Inpatient Diabetes Service, along with my mentor, Dr. Golden, a distinguished diabetes researcher. During this time, I completed a six-month fellowship in patient safety and quality training.” 

“As I was compiling inpatient diabetes management data, I began to generate questions for larger-scale research,” Mathioudakis explained. In turn, he realized that more formal training in this space would allow him to perform these analyses. 

Mathioudakis went on to pursue graduate training in clinical investigation, earning a Master of Health Science degree from the Johns Hopkins Bloomberg School of Public Health. “At that point, my trajectory shifted towards research,” he said.  

“The MHS degree provided me with a strong foundation in data analysis and research methods, so I was well prepared to answer the scientific questions generated from my clinical work.” 

Today, Mathioudakis dedicates about 20% of his time to patient care and 80% to research, focusing broadly on health informatics, clinical decision support, and machine learning applied to diabetes management, complications, and prevention. 

Let’s talk about your new role with T1DX-QI 

“I’m thrilled to serve as a Medical Advisor for the T1D Exchange Quality Improvement Collaborative, because I’ve seen firsthand the impact this network can have on patient care.” 

“Since Johns Hopkins joined in 2022, participation in the collaborative has enabled us to systematically track our prescribing of automated insulin delivery systems and continuous glucose monitors — and we’ve seen significant increases in both,” said Mathioudakis, who has served as PI for adult endocrinology, alongside Risa Wolf, MD, for pediatric endocrinology at Johns Hopkins. 

“The ability to benchmark against centers nationwide has been instrumental in making a compelling, data-driven case for my colleagues and clinical leadership about where we can — and should — improve,” he said. 

Mathioudakis also led a multi-center randomized controlled trial within T1DX-QI — the BPA-TECH project — which underscored the power of peer learning and shared infrastructure. “Collaborating with leaders across the country and watching our interventions scale nationally has been both energizing and validating,” he said. 

“T1D Exchange is the premier organization for quality improvement in type 1 diabetes, with unparalleled assets like a large EHR database and a robust patient registry. I’m excited to bring my background in EHR research and big data analytics to generate real-world evidence across diagnosis, management, and outcomes.” 

Because his clinical practice focuses heavily on type 1 diabetes — with many patients using advanced technologies — Mathioudakis sees firsthand how data-driven improvement, rapid-cycle testing, and shared best practices can drive meaningful change. 

“Ultimately, my goal is to improve outcomes for people with type 1 diabetes, increase equity, and reduce the burden of the disease,” he said. “I bring strengths in clinical expertise, implementation, and analytics, and I’m eager to help advance the collaborative’s mission by refining existing workflows, expanding the network, and pursuing additional funding and research opportunities that translate into measurable, real-world impact.” 

Reducing disparities, predicting glucose trends, and studying AI-based diabetes interventions 

“A study we’re currently working on is an issue that’s near and dear to my heart — reducing disparities in access to T1D diabetes technology,” said Mathioudakis, who, along with Wolf, recently published, “Racial Disparities in Access and Use of Diabetes Technology Among Adult Patients With Type 1 Diabetes in a U.S. Academic Medical Center” in Diabetes Care. 

Mathioudakis discussed this research as a guest on the Diabetes Care On Air podcast. 

The study found that CGM and insulin pump use are significantly lower among Black individuals with T1D compared to non-Black individuals. Highlighting that these disparities often begin at the point of care — during conversations with diabetes providers about technology, which plays a critical role in both education and prescribing. 

“With grant funding from Breakthrough T1D and with T1D Exchange as the coordinating center, we’re actively testing whether a best practice advisor (BPA) — a type of informatics alert — can standardize patient selection for and prescribing of AID systems in type 1 diabetes,” he said. “We hope to have the results of a trial completed in the coming year to evaluate the effectiveness of the BPA relative to usual care in reducing these disparities.” 

Beyond disparities, Mathioudakis has published extensively on machine learning-based decision-making in hospitalized patients who are at the highest risk of hypoglycemia. He explained that many people with T1D aren’t wearing CGMs when hospitalized, and other competing health conditions can affect glucose trends. 

“We have rich data in EHRs,” he said. “When you utilize them to create a model, you can get high levels of predictive accuracy on where someone’s glucose is headed — in ways that human beings can’t.”  

Next steps involve direct EHR integration to provide the care team with an additional decision-support tool, taking into account insulin on board, glucose values over the past 24 hours, and other factors.  

Mathioudakis is also exploring AI-enabled decision support tools in the EHR, leveraging both unstructured data in clinic notes (symptoms, procedures, diet, etc.) and discrete data (glucose values, insulin doses) to help clinicians select appropriate antihyperglycemic medications throughout hospitalization.  

Mathioudakis’ other research is supported by an NIH-funded R01 grant focused on testing an AI-based app for diabetes prevention. Results from this trial, published in JAMA in October 2025, showed that the AI-driven program achieved outcomes comparable to the gold-standard, human-based approach. 

Precision Medicine Initiative 

“I’ve been co-chairing an International Precision Diabetes Medicine Initiative through the American Diabetes Association. There are 12 working groups, and we’ve just wrapped up one of the most comprehensive systematic reviews on T2D precision prognosis for cardiovascular disease, including over 10,000 articles,” said Mathioudakis. 

“It’s been a very fulfilling collaboration with international experts. We’re excited to see the culmination of these extensive reviews in this forthcoming consensus report with personalized recommendations, which we hope to share at the 2023 EASD meeting in Hamburg, Germany.” 

What’s your hope for future diabetes-related tech? 

“Having reviewed upcoming machine learning algorithms, I can say that in general, we’re getting better and better at it, the field is advancing, and it’ll reach patients in more meaningful ways.” 

“Just look at the progress we’ve seen over the past decade,” he added. “The pace with which diabetes tech has evolved — and the attention to machine learning in medicine — is impressive. We’ll keep seeing improvements as algorithms in closed-loop systems are refined and become more rapidly adaptive.” 

At the same time, “We have more work to do,” said Mathioudakis. “One of the biggest challenges is streamlining how data is uploaded from patient devices to improve accessibility for clinicians — ideally in a universal platform.” 

Looking ahead, Mathioudakis is optimistic about what’s possible: “In the near term, my hope is for fully automated insulin dosing that doesn’t require meal announcements — so we can reduce the burden and simplify day-to-day life. In parallel, we can leverage AI to guide patients and care teams in adjusting and optimizing AID settings, tailoring them to each device and individual physiology to achieve the best outcomes with less trial and error.” 

_________________________________________________________________________________ 

Outside of work, Nes Mathioudakis enjoys traveling, tennis, running, and playing the violin. While Nes chose a career in medicine, he almost became a professional violinist. He can often be found helping his children with their violin lessons, as they follow in his footsteps. 

The post Meet the Expert: Advancing Equity, Improving Outcomes, and Reducing the Burden of T1D appeared first on T1D Exchange.

If you’ve learned that your partner is at risk for preeclampsia, it can be an emotional experience for both of you. You may be wondering about the best ways to help.

We’ll go over what preeclampsia is and share ideas for supporting your partner — and yourself.

What is preeclampsia?

Preeclampsia is high blood pressure that starts during pregnancy or after childbirth. It may come on suddenly, and it usually begins:

• In the last few weeks of pregnancy (though it can start as early as 20 weeks)

• Up to 6 weeks after giving birth

With prompt diagnosis and treatment, most people with preeclampsia recover and have healthy babies.

But without proper treatment, preeclampsia may cause serious problems. This can include organ damage and seizures. For the baby, it may cause slowed growth or being born early. In severe cases, it may be life-threatening.

Know the warning signs. Be an advocate. 

One of the most important things you can do is know the warning signs so your partner can get help quickly.

Preeclampsia doesn’t always cause symptoms. And sometimes people may downplay what they feel or think it’s a normal part of pregnancy.

If your partner has any of these warning signs, call their provider or 911. It’s always OK to call if anything just feels “off.”

Provide support at checkups. 

Your partner may have frequent checkups during pregnancy or after birth. Here are ideas for supporting them:

1. Ask your partner if it would be helpful to go to checkups together. 

2. Give rides and help solve scheduling conflicts or other issues. 

3. Help take notes and bring questions to appointments. 

4. Ask the provider to explain things in another way if anything isn’t clear. You can ask questions like: 
   
   
   
   • “What is the next step for us to do?” 
   
   
   • “What are we watching for, and why?” 
   
   
   • “When do we call you, and when do we get emergency help?”  
   
   

Help with the care plan at home. 

Your partner and their healthcare team may have a care plan to help lower risk and spot signs of a problem early. You can play a key role in that plan.  

Depending on what is recommended, you may help: 

• Check blood pressure. Remind your partner to check their blood pressure at the same time every day.

• Know when to call. Learn the blood pressure cutoffs for when to call and when to get emergency help.

• Stay on track with medicine. Help your partner remember to take aspirin or other medicine as recommended.

• Take part in a healthy lifestyle. For example, you may cook and eat healthy meals together. Walking together (if advised) can help you both stay active and help manage stress.

Learn about birth possibilities. 

If preeclampsia develops, the baby may need to be delivered early. This may mean using medication to induce labor or having the baby by C-section. 

Things can change quickly. Here are a few ideas to consider as you get ready for the unexpected: 

• Have the hospital bag packed and ready. 

• Help sort out coverage plans for work, childcare, or pet care. 

• Plan how you’ll communicate with loved ones. 

Be on the lookout after birth.

Preeclampsia is still a risk after birth. Postpartum preeclampsia usually begins in the first 2 days after birth, but it may happen any time in the first 6 weeks. The signs are the same as during pregnancy.

When you go to appointments, always mention that your partner was recently pregnant.

Take care of yourself too. 

Supporting someone who’s at risk for preeclampsia can be challenging. It often brings up a range of feelings.

Keep in mind, being strong and supportive doesn’t mean you need to do everything alone or hide your emotions. 

• Share how you’re doing with someone you trust — a therapist may also be a good option.

• Let people know how they can help. Often, people want to help but aren’t sure how. It’s OK to ask directly and rely on your support network.

• Do something that grounds you every day. Ideas include physical activity, music, reading, or cooking. Whatever brings you moments of calm.

Your Progyny Care Advocate is also here to support you and your partner with resources and clinical guidance.

Explore related topics in this series: 

• Preeclampsia: Get informed to stay safe

• Checking your blood pressure at home

• Could preeclampsia affect my birth plan?

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance. 

The post My partner is at risk for preeclampsia: How can I help? appeared first on Progyny.

Your pregnancy and postpartum checkups are a great chance to ask questions and track your baby’s progress. They also help your healthcare provider look for possible warning signs early.

In fact, every visit should include a blood pressure check. High blood pressure during pregnancy can be dangerous for you and the baby. It often doesn’t cause symptoms you can feel.

If you’re at risk, your provider may ask you to check your blood pressure at home, as well. You’ll work together on a plan that’s right for you.

Types of high blood pressure during pregnancy

In general, your blood pressure is considered high during pregnancy if it’s 140/90 or higher. It’s high if either the top (systolic blood pressure) or the bottom (diastolic blood pressure) number is high.

There are several related blood pressure conditions:

• Chronic hypertension is high blood pressure that someone has before becoming pregnant, or that develops during the first half of pregnancy.
• Gestational hypertension is high blood pressure that starts after the 20th week of pregnancy. It does not involve protein in the urine.
• Preeclampsia is gestational hypertension that typically begins in the last few weeks of pregnancy or up to 6 weeks after birth. Preeclampsia shows signs of organ damage, including protein in the urine or changes in bloodwork.
• Eclampsia is a serious complication of preeclampsia involving seizures that can be life-threatening.
• HELLP syndrome is a severe form of preeclampsia. It affects the blood and liver, and can be life-threatening.

Provider visits can help keep you safe.

Going to your pregnancy and postpartum checkups is one of the best things you can do to protect yourself.

Routine blood pressure checks and other tests give important clues about your health. Urine and blood tests let your provider know the difference between gestational hypertension and preeclampsia. For example, these tests look for:

• If the kidneys are leaking protein in the urine
• If the kidneys, liver, and platelets have been affected by high blood pressure

If you have any issues going to your checkups, reach out to your healthcare team. They will work with you to find solutions and support you. You can also reach out to your Progyny Care Advocate for additional support and guidance.

Explore related topics in this series:

• Preeclampsia: Get informed to stay safe
• How is preeclampsia managed?
• Checking your blood pressure at home

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Blood pressure: Get measured at every visit appeared first on Progyny.

If you have gestational diabetes, you’ll have special considerations for childbirth.

We’ll walk through some general things to think about. Your healthcare team is always there to answer questions and help keep you and your baby safe.

What kind of delivery can I expect?

Most people with gestational diabetes can reach full term (39 weeks) if their blood sugar levels are in their target range. Vaginal delivery is possible, although gestational diabetes can increase the chances of needing a C-section, especially if the baby is expected to be large.

You and your team will come up with a plan based on:

• Your blood sugar levels during pregnancy and at delivery
• Your baby’s expected size
• Other risk factors or complications you may have
• Possible concerns for your health or the baby’s health

Preparing for delivery

Blood sugar often goes up in the weeks before delivery, so your healthcare team may adjust your care plan over time. You may use physical activity, healthy eating, and medicine (which may include insulin) to manage your blood sugar.

It’s helpful to talk with your healthcare provider about your birth wishes, concerns, and questions. This can help you feel more prepared and make decisions together. For example, you may ask:

• What can I expect during delivery?
• What can I expect after delivery?
• Am I at risk for any complications, and what is our plan to manage risk?
• What is the plan for my medicine, such as insulin, during and after delivery?
• How can we plan to feed my baby right away? (Tell them if you plan to chestfeed or bottle-feed.)

Delivering the baby

Your healthcare team will monitor your blood sugar while you’re in the hospital.

• If your blood sugar is high, you may receive insulin.
• After delivery, it’s common for your blood sugar to go down. Sometimes, it can drop too low, especially if you’re on insulin. Your team will check for this.

Your team may also monitor your baby for low blood sugar. Low blood sugar is a risk because:

• When the baby is exposed to high blood sugar in the womb, they make extra insulin to lower their blood sugar.
• After birth, the baby is no longer exposed to high blood sugar. The extra insulin can cause blood sugar to become very low, and this can be dangerous.

Low blood sugar for the baby is most common in the first 1 to 2 hours after birth. The risk goes down after 2 to 3 days.

If your baby has low blood sugar, they may receive special care. Feeding your baby soon after birth may help prevent low blood sugar, so talk with your provider about your feeding plan.

Tell a nurse right away if the baby has any warning signs of low blood sugar:

• Trouble breathing
• Bluish or pale skin
• Loose or floppy muscles
• Shaky or sweating
• Doesn’t feel warm

After delivery

For most people, gestational diabetes is temporary, and blood sugar starts going down after delivery. Be to sure to ask your provider about how your treatment plan will change. Most people with gestational diabetes don’t need medicine after delivery.

Your team may check your blood sugar while you’re still in the hospital. Rarely, some people continue to have high blood sugar after delivery, which may require medicine or checking blood sugar at home.

Gestational diabetes raises the risk for diabetes in the future, so your team may recommend additional blood sugar testing, often at the 6-week visit. Let your primary care provider know that you had gestational diabetes as well. They can help you with ongoing diabetes screening.

Feeding your baby

If you’re able to chestfeed, it has benefits for both you and your baby.

Talk with your provider or lactation specialist about any medicines that may cross into your milk. Insulin does not cross into milk.

Emotional support

Supporting your emotional wellness after birth matters. It’s important to know that people with gestational diabetes have a higher risk of postpartum depression. Signs include feeling very sad, withdrawing from others, or having thoughts of harming yourself or your baby.

If you have any of these signs or are concerned about your risk, speak to your provider. They can work with you to get the help you may need.

Going to your first postpartum checkup is one of the best things you can do to support your physical and emotional health after birth.

Your takeaway

It’s common for blood sugar to rise in the last weeks of pregnancy. Following your care plan helps keep your blood sugar in range and reduces the risks that come with high blood sugar at birth.

Your healthcare team will help you get ready for delivery. You can also reach out to your Progyny Care Advocate for information and support.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Getting ready for childbirth with gestational diabetes appeared first on Progyny.

One question to think about during pregnancy is how you’ll feed your newborn. If you have gestational diabetes, you may wonder how that affects your feeding plan.

It can be helpful to discuss your wishes with your healthcare team ahead of time. With planning, most people with gestational diabetes can safely chestfeed (breastfeed). If that doesn’t feel right for you, you have other options.

Let’s go over a few things to consider with feeding your baby when you have gestational diabetes.

Benefits of chestfeeding

Chestfeeding has benefits for you and your baby. In fact, you are encouraged to chestfeed for at least 6 months if you can.

For you, chestfeeding may help:

• Lower the risk of type 2 diabetes, some types of cancer, osteoporosis, arthritis, and high blood pressure
• Manage your weight after pregnancy
• Ease recovery from childbirth

For your baby, chestfeeding may help:

• Lower the risk of type 2 diabetes and obesity later in life
• Build the immune system and a healthy gut
• Lower the risk of asthma, breathing problems, eczema, and ear infections

For both of you, chestfeeding helps with bonding through increased skin-to-skin contact.

What if chestfeeding isn’t right for us?

There are many things to consider when deciding how to feed your baby. These include your preferences, schedule, health considerations, and ability to produce milk. Some babies have challenges as well.

If chestfeeding isn’t right for you and your baby, that’s OK. Talk with your team about other options for nourishing your baby:

• Formula feeding
• Donor milk
• A combination of formula, donor milk, and/or your own milk

Many people supplement with formula or donor milk if they don’t produce enough milk, or if they’re trying to increase their supply. And pumping can add flexibility when you’re not near your baby every few hours.

How does chestfeeding affect blood sugar?

After delivery, your blood sugar levels may change, so your team will monitor you closely while you are in the hospital.

Chestfeeding may make it more likely for you to have low blood sugar, especially if you take insulin. Your healthcare provider will work with you on a plan. For example, you may:

• Check your blood sugar before and after feeding
• Have a snack before feeding to help prevent a low
• Drink lots of fluids to stay well hydrated

Having consistent blood sugar levels can help with your milk supply. Your team can support you in this goal with a combination of healthy eating, physical activity, and possibly medicine.

Will medicine cross into my milk supply?

You may need medicine after birth, and some medicines may cross into milk. Most diabetes medicines (including insulin) do not cross over.

Work with your team to know which medicines and supplements are safe for your baby. Together, you’ll decide if chestfeeding or bottle-feeding is best. If your medicine doesn’t last long in the body, a lactation specialist may help you create a pumping or feeding schedule that’s safe for your baby.

Feeding your newborn in the hospital

Find out ahead of time if you need a referral to meet with a lactation specialist in the hospital. They can be a great resource as you and your baby learn to feed together.

Also talk with your team about a plan to feed your baby right after birth.

• This helps prevent low blood sugar in the baby.
• The first milk you make (colostrum) has the richest nutrition and provides important antibodies for your baby.

To get your milk supply started, aim to feed your baby every hour for the first several hours.

The first week at home

Your newborn needs to feed often: 8 to 12 times over 24 hours.

• This means feeding every 1 to 3 hours.
• Each feeding may take 15 to 60 minutes.

It may take a few days for your milk to come in. It’s OK to supplement with formula or donor milk as you work on increasing your milk supply.

With chestfeeding, it’s important to stay hydrated and get enough nutrition from a variety of healthy foods. Your provider may recommend that you keep taking your prenatal vitamins.

For most people, gestational diabetes goes away soon after delivery and blood sugars begin to normalize. If your provider asked you to continue checking your blood sugar, let them know if your readings are out-of-range or you see any new trends.

Finding support

Feeding your baby can bring up a wide range of emotions and challenges, and your experience may change over time. Throughout it all, you have support.

You can reach out to your healthcare team or lactation specialist any time – there’s no need to wait until your next scheduled visit. They will work with you to come up with solutions together.

Your Progyny Care Advocate is also here to connect you with resources, information, and support.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Feeding your newborn when you have gestational diabetes  appeared first on Progyny.

When you’re pregnant, it’s helpful to learn about all sides of pregnancy. This includes the exciting things to plan for, as well as the possible risks to know about.

Preeclampsia is a type of high blood pressure that happens during pregnancy or after childbirth. If you’re at risk, you’ll work closely with your healthcare team to stay safe.

Most people with preeclampsia recover and have healthy babies. Sometimes, though, preeclampsia requires the baby to be born early.

We’ll talk about this at a high level in this article, but this is not medical advice. Every situation is unique, so be sure to talk with your healthcare provider about your plan together.

When is the baby delivered early?

Preeclampsia is caused by the pregnancy itself, so your plan will carefully balance the risks for you and your baby’s health. An early delivery is recommended in certain situations. You and your healthcare team will create the plan that is safest for you and the pregnancy.

When preeclampsia is first diagnosed, you may be admitted to the hospital for several hours or even a day or two. This allows your team to monitor your blood pressure, do bloodwork, and check the baby’s well-being.

• With mild preeclampsia, the goal for delivery is generally 37 weeks of pregnancy, which is early but not preterm. If you’re diagnosed before this, you may check your blood pressure at home, take medicine, and have more frequent checkups and testing (including ultrasounds and monitoring the baby’s heart rate). If you’re diagnosed after 37 weeks, delivery is often recommended.
• With severe preeclampsia, people are often admitted to the hospital for close monitoring of the pregnant person and baby. Delivery may be recommended earlier, around 34 weeks of pregnancy.

You and your provider will talk about which kind of delivery is best for you:

• Using medication to induce labor and try a vaginal delivery
• Having a C-section

It will depend on your health, how severe the preeclampsia is, and how far along you are in the pregnancy.

What happens after delivery?

If the baby is born healthy at 37 weeks or later and you do not have complications, you may be monitored in the hospital and sent home.

If the baby is born before 37 weeks, the baby may need to stay in the neonatal intensive care unit (NICU). The type of care depends on the baby’s gestational age, development, and condition. Depending on your health, you may also need to stay in the hospital for care or monitoring.

Preeclampsia can also happen up to 6 weeks after birth. Listen to your body and call your provider if you have any warning signs or anything feels wrong.

Know the warning signs.

You may not feel any symptoms with preeclampsia. Often, you can’t feel high blood pressure.

This is why your appointments during and after pregnancy are key. It’s a chance for your healthcare provider to check your blood pressure and urine to make sure you and the baby are doing well.

Sometimes, preeclampsia does have warning signs. If you have any of these, get medical help right away. It’s always OK to call if anything just feels “off.”

Some of these (like swelling or headaches) may be similar to symptoms that can happen during pregnancy. For your safety, always call if you have any of these symptoms.

Planning for the unexpected

We can’t see the future or know what will happen. But you are already doing some of the best things you can to keep yourself and your baby safe:

• Learning about possible risks, warning signs, and when to call
• Talking with your healthcare team about your personal situation
• Working together on a plan to help you stay safe
• Asking questions and let your team know what’s on your mind

We know this can be stressful or bring on a range of emotions for many people. Remember, you are not alone.

If you’re at risk or dealing with health concerns, it can be helpful to talk with someone about how you’re feeling. Please talk with your provider or reach out to your Progyny Care Advocate for support and resources.

Explore related topics in this series:

• How is preeclampsia managed?
• Postpartum preeclampsia: Know the risks after birth
• Recovery after preeclampsia
• How can preeclampsia affect my future health?

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Could preeclampsia affect my birth plan? appeared first on Progyny.

If you have preeclampsia, you and your healthcare team will be focused on your safety throughout pregnancy and postpartum. Another important area to think about is your future health.

Let’s start with this: you can take small steps to help stay healthy. And you always have support by your side. In fact, by reading this article you’re on your way. It’s a great idea to talk about your possible health risks with your team and ask how they can help you.

Risks from preeclampsia

Preeclampsia usually goes away after delivery, and most people fully recover.

Even so, preeclampsia does raise your risk for some health conditions in the future. You may be more likely to have:

• Preeclampsia in a future pregnancy
• Chronic hypertension (ongoing high blood pressure outside of pregnancy)
• Heart disease or stroke
• Kidney disease

Be sure to talk with your provider. Everyone is different, and your risk may depend on things such as:

• How severe your preeclampsia was
• How early your preeclampsia developed
• Other health risk factors you may have

What can I do to protect myself?

You and your provider can talk about what’s recommended for you. You’ll think about your health history, lifestyle, and plans.

Managing your blood pressure

Keeping your blood pressure in a healthy range can help lower your risk of developing preeclampsia in a future pregnancy. It also helps lower your risk of heart disease and stroke. Your provider will let you know what your blood pressure goal is.

Here are some ideas that may help reduce blood pressure:

• Eat balanced meals rich in fiber, potassium, protein, fruits, and vegetables – and low in salt, sugar, and saturated fat. Limit alcohol as well.
• Get 30 minutes of physical activity at least 5 days a week.
• Manage stress in ways you enjoy. Ideas include deep breathing, time outside, a gratitude journal, and connecting with others.
• Prioritize sleep by going to bed and waking up at the same time each day.

If it applies to you, chestfeed your baby if you can. Studies show this may lower your risk of high blood pressure and heart disease. If you take medicine for high blood pressure, your provider will choose one that is safe for your baby.

Future pregnancy

If you become pregnant again, your provider will work with you to manage your preeclampsia risk. For example, they may recommend:

• Taking low-dose aspirin
• Frequent checkups
• Urine and blood tests
• Checking your blood pressure at home

For extra care and planning, you may also work with a maternal fetal medicine specialist (an expert in higher-risk pregnancies).

Checkups and screenings

Your team will let you know which checkups and screenings you may need over time. These may include:

• Blood tests for glucose (sugar) and cholesterol levels
• Blood tests and urine checks for kidney health
• Regular blood pressure measurements

Always be sure to tell any future providers you had preeclampsia.

Birth control

If you have high blood pressure outside of pregnancy, your provider may recommend that you do not use birth control with estrogen. This includes certain birth control pills and the patch.

Emotional support

You might find it helpful to lean on others as you manage emotions, cope with stress, and make small changes to stay healthy. You may wish to try these ideas:

• Take regular walks with a friend or coworker.
• Ask your family to join you in preparing healthy meals.
• Talk to a family member or friend about how you’re feeling. Sometimes we need a listening ear.
• Explore mental health benefits and coverage you may have from your employer.
• Connect with your Progyny Care Advocate (PCA) for support and resources.
• Ask your provider about finding a licensed therapist to help you manage the range of emotions you may feel.

Looking ahead: You’ve got this

Your healthcare team will work with you step by step on your journey. You can also reach out to your PCA for information, lifestyle tips, and emotional support.

Explore related topics in this series:

• Preeclampsia: Get informed to stay safe
• Recovery after preeclampsia

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post How can preeclampsia affect my future health? appeared first on Progyny.

If you’re at risk or have preeclampsia, you may wonder what recovery may look like. Recovery after preeclampsia is different for everyone. And it involves tending to your emotional well-being as well as your physical health.

Please feel reassured that your healthcare team is always a phone call away. Your Progyny Care Advocate is also here for support.

Self-care at home

When you leave the hospital, your team will give you instructions about steps to take, signs to look for, and when to call. If anything isn’t clear, it’s always OK to reach out to your hospital care team or the provider who cared for you during your pregnancy.

Your recovery plan will depend on many things. This includes how severe the preeclampsia was and any complications you may have had.

Many people may take these steps once they’re back home:

• Check your blood pressure. Your team will show you how to do this, how often, and go over what to look for.
• Keep your follow-up visits. These are a chance to ask questions and see how you’re doing. More on this below.
• Take medicine as prescribed. If you’re chestfeeding or pumping, your healthcare provider will choose a medicine that is safe for your baby.

It’s always OK to call if anything just feels “off.”

Emotional recovery

Preeclampsia is stressful and can even be traumatic for some people. Whatever you feel is valid – and help is available.

Many people find it helpful to talk about their feelings with family, friends, or others who have been through a similar experience. Managing your recovery with a newborn can be extra challenging, so lean on others for day-to-day support.

It’s common to talk with a therapist as you process your preeclampsia experience. Your doctor or Progyny Care Advocate can help you find a licensed therapist who is a good fit for you. You may also have access to mental health support and resources from your employer.

What can I expect with my blood pressure?

For many people, blood pressure will go up in the days after birth. Your team will monitor you since you will likely be in the hospital during this time. Then, it typically goes down over a period of about 3 weeks and levels off, although this varies.

After delivery, all birthing people are still at risk for developing preeclampsia for up to 6 weeks after birth. It’s more likely in the first week. If you have any signs of preeclampsia when you’re back home, let your provider know right away. You may need treatment in the hospital.

Some people may be prescribed medicine to keep blood pressure in a safe range. These medicines are often decreased and stopped by the 6-week visit.

After recovering from preeclampsia, many people do not have blood pressure issues. But preeclampsia does put you at risk for long-term high blood pressure (chronic hypertension). This is part of the reason it’s important to follow up with:

• Your care team after delivery
• Your primary care provider after the postpartum period

Follow-up care

People with preeclampsia or other complications need extra follow-up visits.

You may have multiple visits in the first days and weeks after birth. And you’ll continue to see your primary care provider at least every year to support your ongoing health. You and your team may:

• Check your blood pressure
• Do bloodwork, urine checks, or other tests as needed
• Discuss your baby’s feeding plan
• Adjust medicines that are safe for you and your baby
• Talk about how you’re doing emotionally
• Explore lifestyle changes to support your health
• Transition to your OB/GYN or primary care provider if you were seeing a specialist

Your Progyny Care Advocate can talk with you before or after your visits. We’ll help you prepare and understand the information your provider shared.

What about the baby’s recovery?

Recovery for a baby will depend on many things, like when the baby was delivered.

Many babies are healthy and recover well. If your baby is born early or needs special care, your team will be with you every step of the way. Support is also available from professional counselors and support groups.

Your takeaway

Recovery from preeclampsia can vary widely, but you will not be alone. Talk with your healthcare team about anything that’s on your mind and reach out to your Progyny Care Advocate for support and resources.

Explore related topics in this series:

• Postpartum preeclampsia: Know the risks after birth
• How can preeclampsia affect my future health?

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Recovery after preeclampsia appeared first on Progyny.

Stress is an inevitable part of life, and for individuals with diabetes, understanding its impact on blood sugar levels is crucial. This post explains the connections between stress, blood sugar levels, and diabetes management, answering key questions like "Can stress cause diabetes?" and "How does stress affect glucose levels?"

Understanding Stress

Stress is a multifaceted response of your body and mind to challenging or unfamiliar situations. It can arise from short-lived events such as the anticipation of a workplace presentation or the nervousness of attending a social gathering where you know few people. Physical incidents like accidents or health issues also trigger stress responses.

Additionally, ongoing concerns about finances, relationships, or the grief of losing someone dear can lead to persistent stress. This condition manifests in various ways, impacting one's physical health, emotional well-being, and mental state.

Stress Symptoms

Stress often manifests in ways that may be difficult to notice initially, influencing both mental and emotional health, as well as physical well-being. Recognizing these symptoms is crucial for addressing and managing stress effectively.

Physical indicators of stress can include:

• Persistent headaches
• Muscular discomfort or tension
• Irregular sleep patterns, either excessive or insufficient
• A general sense of being unwell
• Fatigue

On the emotional and mental front, stress might lead to feelings of:

• A lack of motivation
• Irritability
• Depression
• Restlessness
• Anxiety

Behavioral changes also expected under stress, such as:

• Social withdrawal from friends and family
• Altered eating habits, either overeating or under-eating
• Outbursts of anger
• Excessive alcohol consumption
• Nicotine use

Awareness of these symptoms is the first step towards managing stress more effectively.

Can Stress Cause Diabetes?                                      

While stress alone is not a direct cause of diabetes, it significantly influences blood sugar levels. Under stress, the body releases hormones such as cortisol and adrenaline, leading to insulin resistance. This makes it harder for insulin to effectively regulate blood sugar, which can aggravate diabetes in those already diagnosed and impact blood sugar control.                               

Moreover, the experience of living with diabetes can be a source of considerable stress, particularly in the early stages following diagnosis. The necessity of closely monitoring diet, learning new self-care routines, frequent blood sugar testing, and daily injections can be overwhelming. This ongoing management responsibility often leads to anxiety, especially concerning potential complications or the need for precision in managing the condition.       

Individuals with diabetes may also experience worry about hypoglycemia (low blood sugar levels), which adds more stress. The uncertainty about when a hypoglycemic episode might occur and the challenges in managing these episodes can contribute to a state often referred to as "hypo anxiety."                

It's common for people with diabetes to sometimes feel swamped by the demands of managing their condition. This can manifest as frustration, distress, or guilt, particularly if they perceive their management efforts as suboptimal. These feelings of overwhelm are magnified during periods of high stress, making diabetes care seem more burdensome. Such emotional responses are normal and are often termed 'diabetes distress.' It's crucial for individuals experiencing these feelings to communicate with their healthcare team to receive support and guidance. If not addressed, this distress can intensify, potentially leading to burnout.

The Link Between Stress and Blood Sugar: 

Recent research has further illuminated the intricate connection between stress and blood sugar levels, particularly in individuals with type 2 diabetes. A study conducted by The Ohio State University Wexner Medical Center and College of Medicine highlights the significant role of the stress hormone cortisol in this relationship. Normally, cortisol levels fluctuate throughout the day, peaking in the morning and diminishing at night. However, in individuals with type 2 diabetes, these fluctuations are often more subtle, leading to consistently higher glucose levels. This altered cortisol profile, often caused by stress and depression, makes blood sugar control more challenging in diabetes patients.

The study highlights the importance of stress management in diabetes care. Notably, it mentions an ongoing trial investigating whether mindfulness practices can help lower blood sugar levels in people with type 2 diabetes. This is just one of many potential strategies for reducing stress, emphasizing the need for individuals to find enjoyable and effective stress-relief activities and incorporate them into their daily routines.

Dr. Joshua J. Joseph, leading the study, also points out that while regular exercise, a healthy diet, and sufficient rest are well-known elements of diabetes management, stress relief is a crucial yet often overlooked aspect. Effective stress management is essential for overall health, particularly for those with type 2 diabetes. The relationship between cortisol and glucose levels is only observed in people with diabetes, indicating the unique challenges they face in managing their condition. The research team continues to explore the role of stress hormones in the prevention and development of diabetes and related cardiovascular diseases.

This research highlights the need for comprehensive diabetes management, including traditional methods like diet and medication and psychological factors like stress reduction. Such an approach can significantly improve the quality of life for those with diabetes.

Managing Stress for Better Diabetes Control:

Effective diabetes control extends beyond medical management to encompass comprehensive self-care, particularly during stressful times. Maintaining a balance in caring for oneself is crucial, as well as ensuring regular meals and medication adherence, even during busy or challenging periods. Striving for perfection in self-care can inadvertently contribute to stress; it's important to recognize the tendency to neglect diabetes management when under pressure.

Incorporating sufficient sleep, exercise or yoga, and relaxation into your daily routine can significantly improve stress resilience. Avoiding temptations like comfort eating, smoking, or increased alcohol consumption is vital, as these can adversely affect blood sugar levels.

Exploring new perspectives on diabetes management can also be beneficial. Participating in diabetes education courses and connecting with others facing similar challenges can provide valuable insights and support. Open communication about stressors, whether with healthcare professionals, friends, or through support groups, can offer relief and practical advice. Your healthcare team can guide you on adjusting medication or insulin in response to stress.

Remember, the source of stress need not be diabetes-related to impact your management of the condition. Seeking support to handle stress can improve overall diabetes control and well-being. Engaging in conversations about your experiences with medical professionals, family, or colleagues can start a journey toward improved stress management and diabetes care. 

Conclusion:

Stress and diabetes are intricately linked, with stress having a significant impact on blood sugar levels and overall diabetes management. While stress does not directly cause diabetes, it can exacerbate symptoms and make managing the condition more challenging. Understanding this relationship and implementing effective stress management techniques are key to maintaining good health and blood sugar control for those living with diabetes.

Viasox: Comfort for Every Step

As we wrap up our insights on stress and diabetes, it's essential to remember the vital role of foot health in comprehensive diabetes care. Viasox is dedicated to this important aspect, offering high-quality, non-binding diabetic socks and compression socks. Designed for comfort and effective care, these socks are a valuable part of preventive foot care for those with diabetes and neuropathy. 

Contact the Viasox customer service team for more information and assistance selecting the right foot care products to support your diabetes management journey.

Here are 7 preconception tips to start you on the path to parenthood!

7 Ways to Improve Your Chances of Getting Pregnant

1) Prepare Your Body

Studies have found that the healthier you are, both physically and mentally, the higher likelihood for conception. This also carries over into carrying your baby to full-term, and giving birth to a healthy baby. This information is true for those who get pregnant without assistance, as well as those who need fertility treatments.

It doesn’t seem like it, but something as simple as getting your body healthy for your baby is the most important thing you can do to begin the parenting journey.*

2) Consider Your Age

Your biological age, regardless of your sex, affects your fertility rate. The so called “biological clock” starts ticking for men around age 45, however for women, it begins at around 35. If you are under 34 years old, give yourself a full 12 months of trying to conceive before scheduling an appointment with a fertility specialist. 

If you are 35-38 years old, give yourself six full menstrual cycles, and if you’re 38+, check with a specialist after 3 cycles of consecutive attempts to conceive.

3) Time conception with ovulation

If you’re tracking your ovulation, and waiting until you are actually ovulating to have intercourse, it is likely you are actually missing the fertility window. Because sperm live longer than eggs, we recommend having sex for the few days leading up to your ovulation, as well as a few days after to allow for you to take advantage of the whole ovulation window.

Read, When is the Best Time for Sex: Timing Intercourse for Conception, for details.

4) Have sex often

Research shows that couples who have sex more regularly, even outside of the “fertility window” get pregnant easier and more often. 

5) Inform Your Male Partner About What He Can Do Too.

Men play an equally important role in conceiving, and having your partner prepare as well increase chances of conception. There are many things men can do to increase their fertility from losing weight and ceasing unhealthy lifestyle habits, to doing all he can to increase his sperm count and motility.

6) Make a Preconception Appointment with your OB/GYN

Your yearly visit to the OB/GYN is extremely important. Being at these appointments lets you learn all kinds of things, like whether your periods are normal or not, where any signs or symptoms of latent reproductive health issues will be flagged, and where you can get some initial advice about conception! Be completely honest with your gynecologist so that they can provide you with the BEST treatment tailored just for you.

7) Prioritize Your Mental Health

Your mental health should be just as important, and healthy, as your physical health when you are trying to conceive. Living a life full of stress is unhealthy normally, but current research has found that stress can cause issues with your fertility rates. Take the time to break your stress cycle by finding relaxation techniques that work for you. The less stress in your life, the better chance you have of conceiving.

If you think it is taking longer than you expected to get pregnant, check in with us here at the Reproductive Resource Center and schedule a fertility consultation.

The post 7 Preconception Tips: Preparing for a Healthy Pregnancy appeared first on Reproductive Resource Center Kansas City IVF.

Each year, The Conference Board’s Employee Health Care Conferences bring together a wide range of perspectives from across the employer health landscape. What stood out this year wasn’t just what’s changing, but how quickly expectations are shifting. Across sessions and conversations in New York and San Diego, a few themes came through clearly.

Here are three takeaways that stood out to me.

1. Employers are shifting toward greater accountability

For years, the focus was on adding more. More programs. More vendors. More solutions intended to support an increasingly complex workforce. That approach is evolving.

Employers are still investing, but with a more disciplined lens. The conversation is shifting from adding solutions based on perceived gaps to selecting partners that can demonstrate clear value.

As a result, employers are asking a different set of questions. Not just what else can we offer, but what is actually working? Where are we seeing measurable outcomes? How are we managing total cost of care?

There is growing pressure to ensure that every dollar spent is tied to impact. That means moving beyond utilization as a proxy for success and focusing on clinical outcomes, employee experience, and long-term cost management.

This isn’t about doing less. It’s about doing what works and holding every part of the ecosystem accountable for results.

2. Fragmentation is becoming a liability

Benefits ecosystems have grown increasingly complex. What started as targeted solutions to address specific needs has, in many cases, turned into a fragmented experience for employees and an operational challenge for employers. That fragmentation is no longer sustainable.

Employers are reaching a point where disconnected programs create more friction than value. Employees are left to navigate multiple entry points, inconsistent experiences, and unclear care pathways. The shift now is toward integration.

Organizations are looking for ways to connect data, navigation, and care delivery into a more unified model. One that feels seamless to the employee and is measurable from a business perspective. Because when systems are connected, access improves. Decisions are made earlier. And outcomes follow.

3. AI is only as valuable as the care model it supports

There’s no question that AI is reshaping the conversation, but the most grounded discussions were not about replacing care. They were about improving it.

The real opportunity is in how AI is applied. When used responsibly, it can help identify risk earlier, guide employees to the right care at the right time, and support more personalized decision-making.

At the same time, there was clear recognition that healthcare is deeply human. Moments like navigating fertility, pregnancy, loss, the NICU, or managing chronic conditions require more than technology.

The organizations seeing the most impact are not choosing between technology and human support. They’re combining both. AI can strengthen the system, but it’s the care model around it that ultimately determines the outcome.

What this means moving forward

The throughline across these conversations is a clear shift in mindset. Benefits are no longer being evaluated as a collection of programs. They’re being evaluated as a strategy. One that must balance cost, outcomes, and experience. One that must work across the full employee lifecycle. And one that must stand up to increasing scrutiny from both leadership and the workforce.

What stood out at The Conference Board’s Employee Health Care Conferences this year is how aligned employers are on the need for change. The question now is how quickly organizations move from recognizing these shifts to operationalizing them.

Employers have an opportunity to move beyond fragmented, episodic approaches and build models that are integrated, outcomes-driven, and designed around how people actually experience care.

That shift is not just operational — it’s strategic. For organizations that get it right, the impact is measurable. Better outcomes. More predictable costs. And a workforce that feels supported in moments that matter. That’s where the conversation is going, and where the real opportunity is ahead.

The post 3 Takeaways from The Conference Board’s 2026 Employee Health Care Conferences appeared first on Progyny.

Physical activity also gives teenagers an outlet for energy and social interaction with peers.

With UK teenagers spending over seven hours per day in front of screens, encouraging more activity is vital for their physical and mental wellbeing.  

Make Exercise Fun

The key to getting teens moving is making exercise enjoyable. Team sports allow teenagers you are fostering with Orange Grove Foster Care to socialize and have fun with friends while being active. Sports like football, basketball, hockey, netball and rugby are great options.

You can also look for recreational leagues in your community that welcome teenagers.

If your teen isn’t into competitive sports, suggest going for a bike ride, hiking, swimming, or dancing with friends instead. Getting a dog that needs walking can also motivate your teen to move more. 

Lead By Example

Teenagers are more likely to be active if they see their parents exercising regularly. Go for evening walks together as a family, or sign up for an exercise class you can attend with your teen.

Ask your teen to show you workout routines they enjoy, like yoga, circuits, or dance videos.

Being active together strengthens your bond while setting a great example. Praise your teen when you notice them making an effort to exercise more.

Offer Rewards 

Providing small rewards can give teens an incentive to participate in physical activities.

Offer to pay your teen if they walk the dog a certain number of times per week. After a sports game or dance class, stop for a smoothie or milkshake on the way home.

Let your teen invite a friend over after completing a workout video with you. Teenagers respond well to small treats that reinforce healthy behaviors.

Reduce Screen Time

Excessive screen time is a major barrier to exercise for today’s teens. Institute limits on recreational screen time to help make room for physical activity.

No phones or tablets should be allowed during meals, and the aim should be to have no more than 2 hours per day of non-school-related screen time.

Charge all devices outside the bedroom overnight to avoid late-night social media and gaming habits. Schedule a daily screen-free time when your teen can read, play sports outside, or engage in hobbies.  

Encourage Active Transport

Rather than driving your teen everywhere, suggest walking, cycling, or public transport to places like schools, friends’ houses, and shops.

This builds physical activity into your teen’s daily routine. Offer to pay for an annual bus pass to make public transport affordable.

Provide your teen with a bicycle and safety gear to empower independent, active travel. Let friends know your teen is happy to walk or cycle to social engagements.

Focus on Enjoyment, Variety and Consistency

The most important factors when encouraging teenagers to exercise are enjoyment, variety, and consistency. Help your teen find activities they genuinely enjoy rather than rigidly forcing participation.

Introduce new and fun forms of exercise regularly to keep them engaged. Aim to build physical activity into their daily or weekly schedule, so it becomes a normal habit.

With patience and positivity, you can set your teenager up for a lifetime of healthy physical activity.

The post How to Encourage Teenagers to be More Active first appeared on You Must Get Healthy.

The post How to Encourage Teenagers to be More Active appeared first on You Must Get Healthy.

As a personal trainer and women’s fitness expert, I believe that taking care of yourself inside and out is key to feeling strong and confident at any stage of life.

There’s a lot I do differently at 60 vs. 40, and my hair care is no exception!

Here are my top 10 tips to help you maintain strong, healthy hair during and after menopause:

1. Eat a Nutrient-Rich Diet

What you eat plays a huge role in the health of your hair. I always emphasize a well-balanced diet full of vitamins and minerals to support your body, and that includes your hair.

Focus on foods high in omega-3 fatty acids, iron, zinc, and biotin, like salmon, leafy greens, nuts, and eggs. These nutrients nourish your hair follicles and promote growth, keeping your hair strong and resilient.

Also consider taking collagen. I’ve been adding a scoop of collagen powder to my AG1 greens every morning and I think it helps with hair, skin and nails.

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2. Stay Hydrated

I can’t stress this enough, hydration is everything! Hormonal changes during menopause can leave your hair and scalp feeling dry. Drinking plenty of water helps maintain elasticity and prevents breakage.

If you struggle with water intake, try carrying a reusable bottle with you or adding a splash of lemon for flavor. Or, a few of my favorite hydration tips!

I add a packet of LMNT to my water everyday – it’s salty in tastes no doubt but now I’m addicted. I drink it because I need the electrolytes and in particular the salt is helpful with hydration. I usually drink it before, during and after my workouts.

3. Use a Gentle, Sulfate-Free Shampoo

The products you use matter. Many shampoos contain harsh sulfates that strip your hair of its natural oils, making it more brittle. I recommend switching to a sulfate-free formula that cleanses gently while preserving moisture.

Look for shampoos with natural oils or hydrating ingredients like aloe vera to keep your hair soft and shiny.

4. Incorporate Scalp Massages

Just like exercise improves circulation in your body, scalp massages improve blood flow to your hair follicles, encouraging growth. I love using my fingertips to massage my scalp for a few minutes each day or when I’m shampooing.

If you want an extra boost, try using a nourishing oil like coconut or argan oil to keep your scalp hydrated.

5. Minimize Heat Styling

I get it, sometimes we want to style our hair for a polished look. But excessive heat from blow dryers, curling irons, and straighteners can weaken hair, leading to more breakage.

Whenever possible, air-dry your hair or use a heat protectant spray if you need to style.

I not only color my hair, but I add highlights and I know the bleach is super hard on my hair so I try to be really careful with heat and when I do use heat, keep it low.

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6. Use Deep Conditioning Treatments

Menopause can make hair feel drier and less manageable, so I make sure to use a deep conditioning treatment or hair mask at least once a week.

Look for masks with keratin, argan oil, or shea butter to restore moisture, improve elasticity, and keep your hair looking healthy.

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7. Avoid Tight Hairstyles

Wearing your hair in tight ponytails, braids, or buns can put unnecessary stress on your hair follicles, leading to breakage and thinning.

Instead, opt for looser hairstyles that are gentler on your scalp. Or try ponytail holders that are more gentle than elastic. I’m here to tell you the scrunchie is back in style and it causes less breakage!

I also recommend switching up your hairstyles frequently to prevent tension-related damage.

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8. Get Regular Trims

I make it a priority to get my hair trimmed every 6-8 weeks to keep it looking fresh and healthy. Regular trims prevent split ends and give your hair a fuller appearance, which is especially important if you’re experiencing thinning.

Talk to your stylist about cuts that add volume for a thicker look.

9. Consider Topical Treatments

If you’re struggling with menopause-related hair thinning, topical treatments like Vegamour may help. These treatments can stimulate hair growth and slow down hair loss when used consistently.

Also, I have friends who have had success with Nutrafol but I can’t speak from experience on these.

If this is something you’re considering, consult with a healthcare professional to find the best option for you.

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10. Manage Stress Levels

Stress impacts everything, your energy, your sleep, and yes, even your hair! Chronic stress can contribute to hair loss by disrupting hormonal balance.

That’s why I prioritize stress-reducing activities like yoga, meditation, and daily walks. Managing stress is crucial for your overall health and for keeping your hair strong and vibrant.

Ladies, you don’t have to let menopause take control of your hair health! With the right habits, you can maintain strong, beautiful hair at any stage of life.

Take care of yourself, nourish your body, and give your hair the love it deserves!

I personally started noticing how food affected my mood, energy, and even sleep around the age of 40. Fast forward to my 60’s, and I now notice that food is clearly a factor in how I got through menopause and how my body works everyday!

The right nutrition can help manage weight gain, balance blood sugar, reduce inflammation, and support overall well-being. But here’s the key, it’s not about dieting or restriction; it’s about choosing nutrient-dense foods that help you feel your best.

By focusing on protein, fiber, healthy fats, and whole foods, you can power through midlife with energy, strength, and confidence.

Let’s break down exactly how food can be your greatest ally in navigating menopause.

1. Your Nutritional Needs Change As You Age

Midlife is a great time to reassess your eating habits because your body’s needs shift. Muscle mass naturally declines, metabolism slows, and hormones fluctuate, all of which affect how you process food.

The key is to focus on nutrient-dense, whole foods that provide energy, support bone health, and keep your metabolism humming. Protein, fiber, and healthy fats become even more important, while refined carbs and sugars should take a backseat.

Hydration is another big one, estrogen helps regulate fluid balance, so as levels drop, staying well-hydrated becomes crucial.

2. Yes, You Need Protein with Every Meal (and more!)

Protein isn’t just for bodybuilders; it’s essential for every woman in midlife. As estrogen levels drop, muscle loss accelerates, unless you actively counter it with strength training and enough protein.

Getting protein with every meal helps refuel and maintain muscle, keeps you feeling fuller longer, and supports a steady metabolism.

The goal? Aim for around 30 grams of protein per meal.

Great sources include lean meats, fish, eggs, Greek yogurt, quality dairy, beans, and plant-based options like tofu and tempeh.
Use my Free Protein Calculator to see exactly how much protein you should target for your weight and activity level.

3. Carbs are Essential

Carbs are not the enemy! Your body needs them for energy, brain function, and even hormone production. But not all carbs are created equal.

Midlife is the time to focus on quality carbs, whole grains, fruits, vegetables, and legumes, while minimizing refined sugars and processed foods.

Managing your carbohydrate intake can help stabilize blood sugar, reduce cravings, and prevent energy crashes, all of which become more common during perimenopause and menopause.

4. Fiber is Especially Important in Midlife

Fiber is your gut’s best friend. It helps regulate blood sugar, supports digestion, and keeps cholesterol in check, all things that become increasingly important as estrogen levels fluctuate.

Plus, fiber feeds the good bacteria in your gut, which is crucial because menopause naturally decreases gut microbiome diversity.

Aim for at least 25-30 grams of fiber daily from whole grains, fruits, veggies, nuts, and seeds.

Get started with these 25 good sources of fiber for weight loss!

5. It’s Important to Limit Sugar

Added sugars are the problem, not naturally occurring sugars in fruits and whole foods. It’s the added sugars to processed foods that we need to avoid. Too much sugar spikes blood sugar, leads to energy crashes, and contributes to fat storage (especially around the midsection).

Not to mention, sugar increases inflammation, which can exacerbate menopause symptoms like joint pain and fatigue. Cutting back on processed foods, sodas, and sugary snacks can make a big difference in weight management and overall well-being.

There’s a lot I do differently at 60 vs 40, and cutting back on sugar is a big one!

6. What Are the Best Strategies to Manage Midlife Weight Gain?

This is a huge topic, and one I hear about all the time! Midlife weight gain, particularly around the belly, is common due to shifting hormones, a slower metabolism, and changes in insulin sensitivity.

The best strategies? Prioritize protein and fiber, reduce processed carbs and added sugars, and focus on healthy fats like avocado, olive oil, and nuts.

Strength training is also key, it helps maintain muscle mass, which keeps your metabolism revved up.

7. Which Supplements Do I Actually Need?

Food first, always! But supplements can fill in the gaps, especially when it comes to nutrients that are harder to get from diet alone.

Some of the most beneficial ones for midlife women include:

• Vitamin D (for bone health and immune function)
• Magnesium (supports sleep, muscle function, and stress management)
• Fish oil or omega-3s (reduces inflammation and supports brain and heart health)
• Collagen peptides (for skin, joints, and muscle recovery)
• Multi Vitamin for all the B vitamins and gut health. (I drink AG1 every morning)

8. Can Food Balance Hormones in Midlife?

Yes, but let’s be clear, there’s no magic “hormone-balancing” food. It’s about the overall quality of your diet. Eating plenty of fiber, protein, and healthy fats while minimizing processed foods and added sugars helps keep blood sugar stable, reduces inflammation, and supports overall hormonal health.

Some foods, like flaxseeds and soy, contain phytoestrogens, which may provide mild estrogen-like effects, but the biggest impact comes from an overall balanced diet.

The bottom line?

Menopause isn’t about depriving yourself, it’s about fueling your body with the right nutrients to feel your best. Let’s focus on eating to thrive in this stage of life!

The post Progyny unveils fertility benefit option for smaller employers appeared first on Progyny.

On paper, that’s a shocking number — but when you look around and realize that the one in six people are in your neighborhood and at your workplace, it’s heartbreaking.  

As an employer, you can offer a powerful display of support when you acknowledge how commonplace infertility is, as well as the physical and emotional toll it takes on those trying to build their families. Whether your organization offers a comprehensive women’s health and family building benefit or not, National Infertility Awareness Week (NIAW), April 19–25, 2026, provides a natural entry point for important conversations that will send the strong cultural message that you support your employees’ whole-being. 

Preparing for a NIAW workplace campaign doesn’t have to be time-consuming either. Small acts go a long way when someone is navigating a challenging life experience, and taking the time to support them this week is an easy way to make them feel seen and heard. You could:     

1. Learn something new about infertility. Did you know 30 – 40% of infertility cases are attributed to the male partner? Or that fertility preservation may be the only way someone recently diagnosed with cancer can ever have a family? From debilitating pain to intense financial pressure, there are a myriad of obstacles those experiencing infertility may be navigating. The more aware you are of what goes into the infertility journey, the easier it is to know where you can step in and help.  

2. Listen to the stories of those who’ve experienced infertility. Infertility can be an isolating and vulnerable experience, making it hard for friends, family, and colleagues to open up. But that doesn’t have to stop you. Below are a few stories from people with completely different infertility journeys. Each is about 20 minutes long — you may be surprised how much you can relate, and how much hearing their stories can shape your next conversation with someone navigating their own family building journey. 
   • Episode 164: Endometriosis, Male-Factor Infertility, and the Waiting Game | Progyny
   • Episode 187: A Decade with Whitney: Freezing her Eggs, Winning the Bachelor, and Becoming a Mom | Progyny 
   • Episode 217: Redefining Family: Choosing to Move on After Recurrent Loss
   • Episode 218: Building Family After Breast Cancer: A Broken Brown Egg AHA Grant Winner’s Story
   • Episode 219: Building Military Families: Julie’s Journey from Loss to Community   

3. Promote infertility awareness. Getting a diagnosis of infertility can be earth-shattering — and the stigma around it often leaves people feeling isolated and ashamed. If you’re not sure how to support someone experiencing infertility, start by normalizing the disease. Speak openly about the stories you’ve heard and the knowledge you’ve gained. Raise awareness in your community and show those who feel alone in their journey that you support them, whether they feel comfortable talking about it or not. Organizations like RESOLVE: The National Infertility and Family Building Association (which founded NIAW in 1989) offer helpful resources for those looking to learn more.  

This NIAW, let’s work together to raise awareness about infertility and support those around us — at home and at work — as they pursue their family building dreams. 

If you’re interested in exploring how organizations can better support employees through infertility and family building, our team can help.

The post 3 Ways to support your team during National Infertility Awareness Week appeared first on Progyny.

There are so many exciting aspects of pregnancy and having a baby. One area that’s harder to think about is problems to look out for. Fortunately, knowing the basics and talking with your provider can help protect your health and your baby’s health.

Let’s talk about preeclampsia, a type of high blood pressure that happens during pregnancy or after childbirth. It affects up to 1 in 12 pregnancies and has become more common over time – so getting informed is important.

We’ll go over the basics together. Your healthcare team is at your side throughout pregnancy and afterwards to support you.

What is preeclampsia?

Preeclampsia is high blood pressure that starts during pregnancy or after childbirth. It may come on suddenly, and it usually begins:

• In the last few weeks of pregnancy (though it can start as early as 20 weeks)
• Up to 6 weeks after giving birth

With prompt diagnosis and treatment, most people with preeclampsia recover and have healthy babies.

But without proper treatment, preeclampsia may cause serious problems. This can include organ damage (such as the kidneys, liver, lungs, or brain) and seizures. For the baby, it may cause slowed growth or being born early. In severe cases, it may be life-threatening.

This can be hard to think about, but learning more puts you in a powerful position.

Am I at risk?

Preeclampsia can happen to anyone, although some people have a higher risk. Risk factors include:

Personal risk factors

• Age 35 or older
• Body mass index (BMI) of 30 or more before pregnancy
• Mother or sister had preeclampsia
• Being Black, Native American, or Alaska Native
• Having a lower income

Pregnancy-related risk factors

• Had preeclampsia in a pregnancy before
• This is your first pregnancy
• Carrying multiples (twins or more)
• Used in vitro fertilization (IVF) to become pregnant

Health-related risk factors

• Chronic high blood pressure
• Diabetes or gestational diabetes (diabetes during pregnancy)
• Kidney disease
• Autoimmune disease such as lupus

Know the warning signs.

You may not feel any symptoms with preeclampsia. Often, you can’t feel high blood pressure.

This is why your appointments during and after pregnancy are key. It’s a chance for your healthcare provider to check your blood pressure and urine to make sure you and the baby are doing well.

Sometimes, preeclampsia does have warning signs. If you have any of these, get medical help right away. It’s always OK to call if anything just feels “off.”

Some of these (like swelling or headaches) may be similar to symptoms that can happen during pregnancy. For your safety, always call if you have any of these symptoms.

Diagnosing preeclampsia

Preeclampsia is diagnosed if blood pressure is 140/90 or higher. It’s high if either the top (systolic blood pressure) or the bottom (diastolic blood pressure) number is high.

Your provider may also check for protein in the urine, a sign that the kidneys have been affected by high blood pressure. Blood work may show other signs of preeclampsia.

What can I do?

Be sure to go to all your pregnancy and postpartum appointments. By working closely with your healthcare team, you’re taking big steps to keep yourself and your baby healthy.

To lower your risk, your doctor may recommend that you:

• Start low-dose aspirin between 12 and 16 weeks of pregnancy. This has been shown to reduce preeclampsia risk.
• Take other medicine as prescribed to help manage blood pressure or other conditions.
• Check your blood pressure at home. Your team will show you how to do this and go over what to look for.
• Eat balanced meals rich in fiber, potassium, protein, fruits, and vegetables – and low in salt, sugar, and saturated fat.
• Stay physically active. It has many benefits for your health and pregnancy, including lower risk of preeclampsia.
• Chestfeed your baby if you can. Studies show this may lower your risk of heart disease.

Sometimes, preeclampsia needs to be managed in the hospital, and it’s possible for the baby to be delivered early.

Preeclampsia often goes away after birth. But you are still at risk after having the baby. Listen to your body and call your provider if you have any warning signs.

Your takeaway

You can take steps to help lower your risk and catch preeclampsia early, and your healthcare team is here to support you. Your Progyny Care Advocate is also available to answer questions and help you get ready for your upcoming visits.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post High blood pressure in pregnancy: Get informed to stay safe appeared first on Progyny.

But here’s the reality check: even the most dedicated fitness routines can backfire if you’re not mindful of a few common mistakes. And those mistakes? They’re the sneaky culprits behind soreness, strain, and sometimes even full-blown injuries.

As a trainer who’s been working with women over 40 for decades (and as a 59-year-old myself!), I’ve seen these slip-ups more times than I can count, and I’ve made a few of them, too. The upside? A few simple tweaks can go a long way in keeping you injury-free and feeling your best.

Let’s walk through seven common workout mistakes, and how to fix them so you can stay moving pain-free!

1. Skipping the Warm-Up

I get it, we’re all busy. But jumping into a workout cold can be a mistake especially as you age. Your muscles need a little wake-up call, and your joints need some gentle movement before you hit go.

The Fix

Take 5–10 minutes to warm up. As I’ve gotten older, I’ve realized how essential this step is. Try mobility moves like runner’s lunges, cat-cow, and down dog to ease in. Then flow into some bodyweight squats, arm circles, and hip openers.

Remember what I always say: motion is lotion! Your joints need lubrication before they go to work.

I recommend these warm up moves for middle aged before every workout!

2. Skipping the Cool Down

We’ve all done it, class ends, and you’re out the door before the music stops. Or you finish a run, come in the house and just start doing the next thing. But skipping your cooldown is like slamming on the brakes without easing off the gas. Your body needs time to downshift.

The Fix

Carve out at least five minutes to slow your heart rate and stretch. This is your time to lengthen those hard-working muscles and support recovery. Static stretching helps prevent soreness and improves flexibility, something that becomes more essential as we age.

That extra five minutes can be the difference between feeling fantastic or waking up stiff as a board.

3. Pushing Too Hard, Too Often

There’s a myth that workouts only count if they leave you drenched in sweat and gasping for air. But for women in midlife, that “no pain, no gain” mentality can backfire. I like to push hard like many of you but what I’ve noticed is now that I’m older, I also need to build in recovery time.

The Fix

High-intensity workouts are great, in moderation. But rest and recovery are where the magic happens. Mix in gentler options like walking, Pilates, or yoga.

If back pain is an issue, try this sciatica stretch for women over 50 to keep pain away!

I wear an Oura ring, and it gives me a low readiness score when I haven’t prioritized recovery. Trust me, the data doesn’t lie, rest is not weakness. It’s wisdom.

4. Doing More Than Your Body Is Ready For

Let’s be honest, it can be tempting to jump into advanced workouts before your body is quite ready, especially if you’re feeling motivated or trying to keep up with others. But doing too much too soon can lead to unnecessary aches or injuries.

The Fix

Challenge yourself within reason. Growth takes time, and you’ll get stronger by gradually increasing weights or intensity. It’s not a race. The goal is consistency over the long haul, not crushing yourself on day one. You’ve got plenty of time to level up!

Check out even more tips to build muscle after menopause!

5. Letting Your Form Slide

You’ve probably heard me say it before: “Poor form, poor results.” It doesn’t matter how many reps you’re doing, if your form’s off, you’re not doing your body any favors.

The Fix

Slow down and check your technique. Whether it’s in a group class, a one-on-one session, or even watching a tutorial video, learn the right way to move before you add speed or weight. You’ll get better results, and avoid injury.

6. Skipping Strength Training

If you’re skipping strength work, you’re missing a key ingredient for aging well. Cardio is great, but strength training is what keeps your muscles firm, your bones strong, and your metabolism humming.

The Fix

Lift weights at least twice a week. Start with bodyweight exercises like squats or push-ups and progress to dumbbells. Use resistance that feels challenging by the 10th or 12th rep.

Strength training is your ticket to more energy, better balance, and a faster metabolism. Don’t be afraid to start, it’s never too late.

7. Ignoring Pain or Discomfort

A lot of us have been taught to tough it out. But pain is your body’s way of waving a red flag. Muscle fatigue is one thing, but real pain means something’s not right not right.

The Fix

Pay attention to your body’s signals. If something hurts in a sharp, “ouch” kind of way, stop. Rest. Seek help if you need to. Pushing through pain doesn’t make you a warrior, it increases your risk of long-term injury.

Staying active in your 40s, 50s, and beyond is one of the best gifts you can give your body. I do things differently now at 60 than I did at 40, and that’s okay. The way you move matters just as much as how often you move.

With a few smart shifts, you can stay strong, mobile, and pain-free. Remember: fitness isn’t about beating yourself up, it’s about feeling good in your body and living the life you want to live.

Ill-fitting bras, uncomfortable straps, and lack of support? No, thank you!

But here’s the good news: You don’t have to settle for discomfort. There are truly comfortable bras for older women that actually support your body the way it is now.

As a middle aged fitness and women’s health expert who has been through menopause, I know firsthand how important it is to feel supported, literally! That’s why I’m breaking down everything you need to know about choosing the best bras for women over 50.

Whether you need an everyday bra, something supportive for workouts, or just a comfy go-to, I’ve got you covered. Let’s dive in!

Why Bra Shopping Changes in Middle Age

As we age, our bodies go through some natural changes that impact how our bras fit and feel. Here are a few key things to keep in mind:

• Loss of elasticity and collagen: Our skin and breast tissue lose some firmness, which can lead to sagging and that dreaded “bra bulge.”
• Changes in rib cage and back shape: Posture shifts and ribcage expansion can affect band size.
• Increased sensitivity: Thinner skin can make certain fabrics or seams feel irritating.
• Menopause and hot flashes: Breathable, moisture-wicking bras become essential.

Finding the right supportive bras for mature women can make all the difference in your daily comfort and confidence.

PS. A lot of these same challenges happen when shopping for swimsuits. Check out my full guide to flattering bathing suits for women over 50 to see the best suits I’ve found to date!

My Favorite Sports Bras for Older Women

I’m starting with sports bras because I wear athletic clothes about 70% of the time, and the right sports bras for older women are essential for comfort and support. I sometimes wear a sports bra all day.

Check out my all-time favorites below!

Criss Cross Sports Bra (Lululemon Energy Bra Lookalike)

This is my all time favorite. I love the comfort and support this sports bra gives me without cutting into my back or shoulders. I own six colors!

Sizing Available: XS-XL

Strappy Sports Bra (High Support)

This bra is comfortable and offers high supportive with soft breathable fabric. It has more coverage over the breast area and wide straps. It comes in tons of fun color options!

Sizing Options: XS-3XL

Sports Bra for Larger Chests (Top Rated!)

For all my larger chest girls, this supportive sports bra designed for you. It comes in tons of sizes, color options and made of a soft, supportive fabric. Shop from 30B to 48D-F, or from S to 4XL!

Sizing Options: S-4XL

Strappy Y Back Sports Bra (Lululemon Flow Y Bra Lookalike)

Try this Amazon sports bra under $30 if you’re looking for a light support option for less! The thiner straps are great for smaller chests and look great with tank tops.

Check out even more great Lululemon lookalikes on Amazon!

Sizing Options: XS-XL

Product Image	Product Name	Primary Button
	CRZ YOGA Women’s Strappy Sports Bra	Check Price
	RUNNING GIRL Sports Bra for Women, Criss-Cross Back	Check Price
	SHAPERMINT Bras for Women - Bras for Women no Underwire	Check Price
	CRZ YOGA Butterluxe Womens Y Back Sports Bra	Check Price

CRZ YOGA Women’s Strappy Sports Bra

Check Price

RUNNING GIRL Sports Bra for Women, Criss-Cross Back

Check Price

SHAPERMINT Bras for Women - Bras for Women no Underwire

Check Price

CRZ YOGA Butterluxe Womens Y Back Sports Bra

Check Price

My Favorite Everyday Bras for Older Women

An everyday bra should feel comfortable, supportive, and effortless, something you can wear all day without a second thought.

PS. Once you find the perfect everyday bra for you, explore my list of the best summer dresses for women over 50 to pair with it!

These are my favorites!

Seamless Bra with No Clasp (Regular Style)

This bra looks smooth under t-shirts and is so comfortable. It doesn’t have a clasp in the back so it’s nice and flat on the back side. Feels like a sports bra but it’s not!

Sizing Options: XS-2XL

Seamless Bra (V-Neck Style)

This bra is popular for a reason. It feels like you bought it at an expensive department store but you didn’t pay that price. It’s soft, supportive, lifting, very smooth and looks great with lower cut tanks and t-shirts. This one has thinner straps but still very comfortable and supportive.  

Sizing Options: S-3XL

Seamless Push Up Bra

This is the same great brand as the bra above, but in a push up style to give even a little more lift. The same soft fabric and thinner straps.

Sizing Options: S to 3XL

Deep V Style Seamless Bra

This is another style from the same great brand! This is their most popular style because of the thicker straps-no digging into the shoulders. Plus, this deep v style is so comfortable, I forget I’m even wearing a regular style bra. It’s perfect for super low cut tops, blouses or other styles that might show a regular cut bra.

Sizing Options: S to 3XL

Comfortable Triangle Bralette

This comfortable bralette style is great for those with smaller chests or prefer less support. It has no underwire and no clasp. Pull on design!

Sizing Options: XS to XL

The Best Strapless Bra for Older Women

I wear strapless bras all the time, and this one has the perfect amount of padding, and a little grippy on the inside so it actually stays up! No underwire (which I don’t like) but lot of support.

Sizing Options: S-XL

How I Choose the Best Bras for Older Women

When it comes to bras, comfort and support are non-negotiable, especially as we age. The right design, fabric, and fit can make all the difference.

Plus, wearing the right bra can help you look 10 pounds thinner instantly!

What to Look For:

Comfort First

• Seamless or soft-seamed designs to prevent irritation
• Wide or padded straps to relieve shoulder pressure
• Tagless labels (or cut them out!)
• Soft or moisture-wicking fabrics

Support Is Essential

• Wide underband for stability
• Full-coverage cups for security
• Strong side support (bye, side boob!)
• Minimizer options for a sleeker look
• Front-closure bras for easy on/off

Adjustability Matters

• Multiple hook-and-eye closures
• Adjustable straps for the perfect fit

Fabric Choices

• Moisture-wicking for hot flashes
• Soft, breathable materials

Final Thoughts

Ladies, the right bra can truly be a game-changer. Whether you’re looking for everyday comfort, solid support, or something that works with your active lifestyle, there are plenty of great options out there.

Don’t settle for a bra that pinches, pokes, or makes you want to rip it off the second you get home!

Your body deserves comfort and support at every age, so take the time to find what works best for you.

Got a favorite bra brand that you swear by? I’d love to hear about it, let’s keep this conversation going!

FAQs

Product Image	Product Name	Primary Button
	OEAK Womens Comfortable Bras Wireless V Neck Bra	Check Price
	EBY Seamless Support Bra	Check Price
	Vertvie Women's Wireless Strapless Bra Seamless	Check Price
	OEAK Womens Deep V Bra - Push Up Bralettes Low Cut	Check Price
	OEAK Womens Push Up Everyday Bras Comfortable Wireless - V Neck Seamless Bra	Check Price

OEAK Womens Comfortable Bras Wireless V Neck Bra

Check Price

EBY Seamless Support Bra

Check Price

Vertvie Women's Wireless Strapless Bra Seamless

Check Price

OEAK Womens Deep V Bra - Push Up Bralettes Low Cut

Check Price

OEAK Womens Push Up Everyday Bras Comfortable Wireless - V Neck Seamless Bra

Check Price

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Why your diet choices matter

Nutritional deficiencies can result in a neuropathy diagnosis, so it doesn't surprise that not getting the right nutrients can also exacerbate your neuropathy symptoms. But why? The right diet can do two things:

1. Lower your blood sugar levels
2. Fight inflammation

Any diet that contributes to those goals can help decrease your risk for peripheral neuropathy. Monitoring your glucose levels and consistently making healthier diet choices are also some of the most important elements in managing diabetes and neuropathy pain.

Peripheral neuropathy foods to avoid

If you’re wondering, “What foods should I avoid with neuropathy?” then we’ve got the answers you’ve been looking for. Here are six of the most common foods that aggravate neuropathy.

• Alcohol— Too much alcohol can be detrimental even to those without neuropathy. But if you’re already living with nerve damage, overconsuming alcohol can worsen your symptoms. Alcohol can cause inflammation and lead to nutritional deficiencies and toxicity.

Alcohol consumption, even in moderate amounts, can have harmful effects on the body, including damage to the liver, brain, and other organs. When consumed in excess, alcohol can cause various health problems, such as high blood pressure, heart disease, stroke, and cancer. However, for people with neuropathy, which is damage to the nerves that transmit signals between the brain and other parts of the body, excessive alcohol consumption can worsen their symptoms.                                                                                                      

Alcohol has been shown to cause inflammation in the body, which can worsen neuropathic pain and other symptoms associated with nerve damage. Additionally, alcohol can interfere with the absorption and utilization of essential nutrients, such as vitamins B1, B6, and B12, which are crucial for nerve health. This can lead to nutritional deficiencies that can exacerbate neuropathy symptoms.                                                                                                             

Furthermore, alcohol is a toxin that can damage nerve cells, particularly in high doses. Over time, this toxicity can lead to further nerve damage and worsen existing neuropathy symptoms. This can cause problems with mobility, balance, and coordination, as well as numbness, tingling, and pain in the affected areas.  

• High-GI foods— The glycemic index is a measure of how much a certain food will spike your blood sugar levels. Choosing foods with a low glycemic index (i.e. low-carbohydrate foods) will give you better control over your blood sugar levels.                       

When you consume high-GI foods, your body releases insulin to help regulate your blood sugar levels. If you frequently consume high-GI foods, your body may become less sensitive to insulin over time, which can lead to insulin resistance and an increased risk of developing type 2 diabetes. 

On the other hand, low-GI foods are broken down and absorbed more slowly, which helps to keep your blood sugar levels stable and your body's insulin response in check. This makes low-GI foods a better choice for people with diabetes or those looking to manage their diabetic neuropathy.

Examples of low GI foods include non-starchy vegetables, whole grains, nuts, seeds, legumes, and most fruits. High GI foods, on the other hand, include processed and refined carbohydrates, such as white bread, sugary drinks, and candy. By choosing foods with a low glycemic index, you can help to maintain stable blood sugar levels and reduce your risk of exacerbating neuropathy and other health problems associated with high blood sugar levels.

• High-gluten foods— Gluten is a protein found in wheat, barley, and rye. It's responsible for giving dough its elasticity and helping bread rise. However, for people with gluten sensitivity, consuming gluten can cause a wide range of health issues, including neuropathy. Many people these days have a gluten allergy or intolerance. And when you combine gluten sensitivity with neuropathy, it’s a recipe for disaster. Choose gluten-free foods whenever possible to help fight inflammation and reduce neuropathy pain.                                                            

Fortunately, there are many gluten-free alternatives available today, including bread, pasta, and baked goods. You can also find gluten-free versions of many other foods, including snacks and condiments.                                                     

By choosing gluten-free foods whenever possible, you can help fight inflammation and reduce neuropathy pain. In addition to reducing your intake of gluten, consider adding anti-inflammatory foods to your diet, such as fresh fruits and vegetables, nuts and seeds, and fatty fish. 

It's important to note that not all gluten-free foods are created equal. Some may contain higher levels of sugar, salt, and fat, which can worsen inflammation and neuropathy symptoms. When choosing gluten-free foods, read the labels carefully and choose products low in sugar, salt, and fat.

• Salty foods— High-sodium diets can restrict blood flow, damage nerves, and increase neuropathy pain. This is because sodium can cause the blood vessels to constrict, which makes it harder for blood to circulate properly. When this happens, it can increase the risk of developing cardiovascular diseases, such as high blood pressure, neuropathy, heart attacks, and strokes.

Excessive amounts of sodium can disrupt the balance of fluids in the body, which can cause swelling and inflammation. This swelling and inflammation can, in turn, put pressure on nerves and damage them further over time.

Try to replace your salty foods with leaner, less-processed options. For example, instead of processed snacks and fast food that tend to be high in salt, you can opt for fresh fruits and vegetables, lean protein sources like fish and chicken, and whole grains. These foods tend to be lower in sodium and higher in nutrients like vitamins, minerals, and fiber, which can help to improve overall health and reduce the risk of developing chronic diseases. By making these dietary changes, you can help to protect your blood vessels and nerves and alleviate neuropathy pain.

• Saturated fats— Saturated fats are common in red meats, fried food, and high-fat dairy products and can contribute to a variety of health conditions. When consumed in excess, saturated fats can lead to an increase in blood cholesterol levels, which in turn can raise the risk of heart disease and stroke. Furthermore, saturated fats can also contribute to insulin resistance, a condition closely linked to type 2 diabetes. Therefore, it is important to limit the intake of saturated fats in order to maintain optimal health.

A healthier option for obtaining protein is to consume lean proteins such as legumes, fish, and low-fat dairy. Legumes, such as lentils, chickpeas, and black beans, are an excellent source of plant-based protein, as well as being high in fiber and other important nutrients. Fish, especially oily fish like salmon, are rich in heart-healthy omega-3 fatty acids and are a great source of lean protein. Low-fat dairy products, such as skim milk and low-fat yogurt, are also good sources of protein without the added saturated fats found in full-fat dairy products.

By choosing lean proteins over foods high in saturated fats, you can improve your overall health and reduce the risk of developing chronic health conditions.

If you can cut out most of these foods, you may see a marked improvement in your neuropathy symptoms. And remember, no matter what you’re eating, it’s important to carefully monitor your blood sugar levels every day and keep an eye out for trends and patterns that may be a cause for concern.

Combat neuropathy pain with a healthy diet and high-quality socks

Now that you know what foods to avoid with neuropathy, managing your pain and discomfort should be a bit easier. But making better diet choices isn’t the only thing you can do to help manage neuropathic pain. Medications, therapies, massage, and other treatment options are also available. However, if you’re looking for a simple and fast solution to help reduce neuropathy pain in your feet and legs, it might be time to invest in some diabetic socks.

Shop online at Viasox today

Viasox is the proud provider of North America’s first – and finest — fancy diabetic socks. Whether you’re looking to buy in bulk or just want a single pair to show off your unique style, we can help! From fun designs to classic neutrals, ankle socks, knee lengths, compression socks, non-binding options, and so much more, you’ll find the perfect pair for your needs at Viasox. Shop online with us today, or reach out to our friendly team to learn more!

From rock stars to classical musicians, guitars have been a staple in the music industry and continue to be a popular choice for music enthusiasts around the world.

However, did you know that playing the guitar can also have a positive impact on your health? Yes indeed, playing a guitar doesn’t only invite music into your life but blesses the mind and the body with numerous benefits. In this article, we will explore the numerous health benefits of playing the guitar.

10 Melodious Health Benefits of Playing Guitar

Here are some fantastic health benefits of playing guitar that you never know exist.

1. Relives anxiety

One of the emotional health benefits of playing guitar is that it relieves you of anxiety. Playing guitar helps you express your emotions and takes you into a world of its own.

If you are feeling anxious, one of the best things to do is go into the room, get your guitar, pluck some strings, and enjoy the music. It also helps to spur you into mindful thinking.

2. Strengthens your confidence

As you play your guitar, your playing skills improve, and the quality of your music improves. This helps you to strengthen your confidence, which helps to enhance your emotional and psychological health.

Anytime you perform and receive compliments, your confidence gets enhanced. Improved confidence decreases the risk of anxiety, depression, and low self-esteem, a sign of poor mental and emotional health.  

3. Boosts memory

Studies have shown that playing the guitar enhances the grey matter in the brain, and this helps to improve memory power.

Memory power decreases with age, but playing guitar keeps you memorizing patterns and chords, which keeps your brain working and active.

Playing guitar helps to manage weak memory and improve it.

4. Enhances concentration

A strong concentration is a sign of good mental health. Building strong concentration and attention span is one of the health benefits of playing guitar. You must have intense concentration and focus prowess to be an expert guitarist.

The concentration and focus you build up playing guitar will help you with everyday chores and activities.

5. Relieve your stress

One of the most effective health benefits of playing guitar is that it helps to relieve your stress. The guitar is referred to as a ‘happy place’ because playing the guitar draws all your attention and amasses you into a world of happiness.

A 15-minute session of playing guitar can relieve your mood and stress level.

6. Helps you to get over heartbreak

Heartbreak is an emotional ordeal that most people undergo in their lifetime. Playing guitar helps you to lessen the awful feeling of heartbreak. Although it may not be automatic, it effectively relieves you of the emotional distress of heartbreak.

You can pick up a guitar and learn chords if you are facing heartbreak. You can join a music class to learn music and how to play guitar.

7. Improved fitness

Improved fitness is one of the health benefits of playing guitar. Standing and playing the guitar helps you lose weight, even though it is not as much as you lose when running or weightlifting.

Additionally, you can sing while playing guitar. Singing while playing the guitar helps to strengthen your vocal cords.

8. Improved memory and cognitive function

Playing the guitar isn’t just a fun hobby; it can also have a positive impact on your brain. Studies have shown that playing an instrument, like the guitar, can increase brain activity and improve memory retention. So, if you want to keep your mind sharp and improve your cognitive function, grab a guitar and start strumming.

9. Enhanced coordination and motor skills

When you play your guitar, you use a high level of coordination and motor skills. Also, as you learn to play new songs and chords, you’ll improve your hand-eye coordination, finger strength, and dexterity. This can be especially beneficial for older adults or those recovering from an injury or surgery.

10. Promotes relaxation and better sleep quality

After a long day, playing the guitar can be a great way to unwind and relax. The repetitive motions of playing chords and strumming can have a calming effect on the mind and body, reducing stress and anxiety. This can also lead to better sleep quality, as playing the guitar before bed can help you relax and fall asleep faster.

Conclusion

Playing guitar isn’t just beneficial for making melodies. It helps you reap other health benefits that can benefit your overall well-being. The health benefits of playing guitar in this article prove just that.

The post 10 Melodious Health Benefits Of Playing A Guitar first appeared on You Must Get Healthy.

The post 10 Melodious Health Benefits Of Playing A Guitar appeared first on You Must Get Healthy.

According to this context, non-communicable diseases are unpleasant medical conditions that are not easily transferrable to other people around us.

Although, undergoing a medical diagnosis can be frightening, there are several measures to treat or prevent the development of symptoms. However, a robust knowledge about your health state can be the best weapon in preventing non-communicable diseases.

The concept/scope of non-communicable diseases covers a wide variety of health conditions, disorders, malady, and diseases.

Some of them are triggered by lifestyle patterns, genetical make-up, or uncontrollable environmental factors. Not all non-communicable diseases are vectored by bacterial or viral micro-organisms.

Some non-communicable diseases are characterized under medical conditions that:

1. Are not a result of acute illness or infections.
2. Need a long-term or intensive care and treatment, including a change in regular lifestyle.
3. Lead to terminal or long-term medical issue.

Since it’s general knowledge that these non-communicable illnesses can not be readily transferred to you from a patient, how can you stay healthy without having one?

What are the healthy ways to prevent non-communicable diseases? You just landed on the right page, as this article takes you through a mind journey on how to stay clear of being ill.

10 Healthy Ways To Prevent Non-communicable Diseases

Although some non-communicable diseases can be gotten through genetic inheritance, age and other factors, there are some which can be prevented by observing healthy habits.

1. Avoid the use of tobacco

Smoking is one of the most prominent cause of lung cancer – an avoidable non-communicable disease.

According to statistics, smoking of tobacco and cigarettes is one of the most frequent cause of death all over the globe.

Abstaining from smoking helps prevent all manner of smoking-related illness. No matter how much you’ve been into smoking, stopping it will gradually enhance your health.

2. Moderate intake of alcohol

Excessive consumption of alcoholic drinks also affects the health status of any drinker, in a negative manner.

The short-term health risks include impaired judgment and coordination, increased risk of accidents and injuries, and increased risk of violence.

In the long-term, excessive alcohol use can lead to chronic health conditions such as liver disease, high blood pressure, and cancer.

Many medical evidence have noted that excessive drinking is a major risk factor for non-communicable diseases.

Therefore, reducing or eliminating excessive alcohol consumption can play a crucial role in preventing NCDs and promoting overall health.

3. Exercise more often

A prolonged lack of physical exercise can have negative effects on an individual’s health. You see, physical activity helps to improve overall health and fitness, and it can also reduce the risk of developing chronic diseases such as heart disease, stroke, and diabetes.

Regular physical activity can also help to improve mental health by reducing anxiety and depression.

According to the American Heart Association, individuals should aim for a minimum of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.

In addition, muscle-strengthening activities should be performed at least two days per week to promote overall health and fitness.

4. Eat healthy meals

Maintaining a healthy diet is an effective way to prevent and manage noncommunicable diseases (NCDs) such as heart disease, type 2 diabetes, and certain types of cancer.

Incorporating a variety of fruits, vegetables, whole grains, lean protein, and low-fat dairy products while limiting added sugars, saturated fats, and sodium is key to achieving a healthy diet.

If you adopt healthy eating habits, you can significantly reduce major risk factors for NCDs. So, why not start making small changes to your diet today to improve your overall health and wellbeing?

5. Regulate your blood pressure

A moderate blood pressure keeps illness such as hypertension and stroke away. If you are having a hard time keeping your blood pressure in check, you should visit your doctor without delay.

6. Maintain a healthy weight

Keeping yourself within a very moderate weight range have numerous advantage on your overall health.

Obesity-related diseases will be kept at bay. Eat less junk food, and maintain a good level of daily physical activity to maintain a healthy weight.

7. Regulate your sugar and salt intake

You have to check your sugar levels at regular intervals to be sure of your blood sugar content. Manage your food consumption and take appropriate medications to maintain a proper blood sugar level.

High salt intake has also been linked to a number of chronic diseases, therefore, cutting down on your salt consumption can help you prevent non-communicable diseases.

8. Get proper sleep regularly

Insufficient sleep has been associated to the development of numerous chronic diseases and conditions, such as type 2 diabetes, cardiovascular disease, obesity, and depression.

On the other hand, getting enough sleep can improve mood, boost cognitive function, and enhance physical performance.

It is imperative to get at least eight hours of proper sleep daily.

9. Maintain a good social life

Having a good social life can help you avoid many chronic health problems, such as depression and anxiety. You should ensure that you take your social health as seriously as your physical health.

Furthermore, a strong social network can also provide a sense of belonging and purpose, which can lead to increased happiness and life satisfaction. Additionally, socializing with others can improve

10. Manage stress

Stress doesn’t only make you feel awful emotionally, it can also exacerbate many health conditions and lead to chronic diseases.

Stress has been linked to number of non-communicable health problems including heart diseases, obesity, asthma, depression, and Alzheimer’s disease.

Stress is almost part of lives, so we cannot avoid it. However, you can manage and reduce stress by taking some practical steps.

Bottom Line

You can also prevent most of these non-communicable diseases by visiting your doctor frequently. If there is any medical concern, never hesitate to inform your doctor about the symptoms.

Early detection paves way for early treatment of symptoms, which in turn helps to avoid chronic or severe illness. These healthy ways to prevent non-communicable diseases are sure to help you tremendously, but only if you adhere to them.

The post 10 Healthy Ways To Prevent Non-Communicable Diseases first appeared on You Must Get Healthy.

The post 10 Healthy Ways To Prevent Non-Communicable Diseases appeared first on You Must Get Healthy.

While well-intentioned, this approach has created new challenges. Vendor management has become complex, and the impact of these solutions is difficult to measure due to siloed platforms and a lack of member-specific outcomes data. 

This challenge is especially pronounced in women’s health — a complex, longitudinal area of care that spans multiple life stages, conditions, and care settings. Without a more integrated approach, it becomes even harder to deliver meaningful outcomes or understand what’s truly working. 

Why fragmented women’s health benefits are falling short 

While many vendors have expanded to offer broader solutions, most still operate within disconnected systems and experiences. The result is a fragmented ecosystem that places the burden of coordination on both employees and benefits leaders. 

For employers, managing these solutions can be complex: 

• Multiple vendor relationships, contracts, eligibility rules, and claims processes

• Limited visibility into outcomes and siloed data, making it difficult to assess value and ROI

• Increased administrative burden from managing disconnected experiences

For employees, fragmentation can make an already emotional and complex experience feel even more challenging. According to Progyny research, many report spending more time than expected trying to understand costs and coverage, navigate authorization requirements, and manage treatment logistics, all while facing the stress of potentially spending money on ineffective treatments or medications.  

Increased costs and reduced outcomes 

When care isn’t coordinated, employees are more likely to delay treatment, disengage from available resources, or miss opportunities for earlier intervention. Disconnected fertility and maternity support can contribute to higher-risk pregnancies, more avoidable complications, and increased medical spend.  

These poorer outcomes drive higher costs for both employees and employers. At the same time, siloed programs make it difficult for employers to identify trends, intervene earlier, and understand what is driving costs across their population. 

Integrated care models create a different dynamic. With connected care journeys, employers gain a more complete view of member needs and can better support earlier, more proactive care. 

The future is coordinated, outcomes-driven care

A unified women’s health benefit influences employee satisfaction, productivity, retention, and workforce participation. It also shapes how employees perceive their employer and whether they feel supported during critical life moments.  

The most effective models share several characteristics: comprehensive care across life stages, human-led support, transparent reporting, and accountability for outcomes. 

Progyny’s integrated solution delivers this through: 

• One trusted partner across fertility, maternity, menopause, and related care needs

• Access to specialized, high quality provider networks

• Human-led care, navigation, and coaching

• Technology-enabled navigation and insights 

• Robust, transparent data, reporting, and performance measurement 

• Accountability for both member experience and clinical outcomes 

Progyny members work with a dedicated Progyny Care Advocate who understands their history, helps them navigate care, and connects them to the right providers and support at the right time. 

The result is a better member experience and stronger outcomes. Progyny members experience: 

The future of women’s health benefits is not a collection of disconnected programs. It’s an integrated strategy designed to improve employee experience, strengthen outcomes, and deliver measurable business value. Employers that make the shift now will be better positioned to support their workforce — and compete for talent — in the years ahead.  

The post The future of women’s health benefits is integrated care appeared first on Progyny.

The post Persistent Burden of Severe Hypoglycemia and Impaired Awareness of Hypoglycemia Among People With Type 1 Diabetes Despite Technology Use: A Follow-up Survey appeared first on T1D Exchange.

You’ll have to cut back on simple things like going to the gym to more complex things like spending a weekend camping with your buddies.

This can be distressing, especially if you’re trying to stay fit, commit to a fitness goal or lose weight. However, there are actually easy ways to stay fit as a dad.

If you’re looking for some good fitness tips for dads, this article will help you with some suggestions.

1. Choose the right time to exercise 

You can go to the gym a few times a week depending on how many kids you have and how old they are.

You should spend as much time as possible at home with your children when they are young, so don’t worry if you don’t make it to the gym in the first few months. 

However, as they get older, you must consider your energy level, work-related responsibilities, and your entire daily routine.

So consider this carefully, consult with your partner, and determine the best workout time for you and your family.

2. Eat a healthy diet

If you’re working all day and trying to raise a child at the same time, you probably don’t have a lot of time to devote to the gym.

You’ll be too preoccupied with raising your kid to do anything else. So, how do you improve your health and appearance?

Fortunately, there is a simple yet effective trick that can help – simply change your diet. You should consider switching to healthy options and stick to them instead of eating fast food and drinking soda drinks.

The key is to eat a lot of fruits, vegetables, and water, as well as a high-quality chocolate protein powder that will help you lose weight and improve your appearance. 

3. Define your goals

Not all fathers have the same fitness goals when they go to the gym. Those who are overweight want to lose weight, while others want to stay in shape and improve their appearance. 

Whatever you’re trying to accomplish, defining your short- and long-term goals are critical, and the sooner you do so, the better – it’s the only way to avoid wasting valuable gym time without seeing results.

4. Involve your children

Finally, keep in mind that no one is telling you that you can’t be a dad and be in shape at the same time. You can easily do both things simultaneously.

All you have to do is figure out how to bring these two aspects of your life together.

One way to do this might be to involve your children and might help strengthen your bond.

5. Find opportunities to weight train

As a dad, you may have little or no time to hit the gym and get a proper weight training session.

However, you can take any opportunity to lift some weights and keep your body fit. For instance, when going to the supermarket, you can carry your shopping in a basket to strengthen your core and upper body.

You can lift safe household items in your free time and carry your children’s backpack.

6. Incorporate family activities

Engage in physical activities that involve the whole family, such as hiking, biking, or playing sports. This not only keeps you fit but also sets a great example for your children.

These kinds of family activities promote bonding and sets a healthy example for your kids.

It keeps everyone active, fosters teamwork, and makes fitness fun and inclusive for the whole family.

7. Prioritize morning workouts

Morning workouts are essential for busy dads because they help ensure that exercise happens before the day’s demands take over.

Starting your day with a workout can boost your energy levels, improve your mood, and set a positive tone for the rest of the day. It’s a proactive way to make fitness a priority.

For many dads, the mornings are the only time when they can have a moment to themselves.

Doing this can boost your energy for the day, helps establish routine, and reduces the likelihood of skipping workouts due to unexpected events.

8. Utilize playgrounds

Playgrounds offer versatile equipment that can be used for a variety of exercises. Making use of playgrounds for workouts is a smart way for dads to stay active while spending time with their kids.

This creative approach turns playtime into an opportunity for a full-body workout.

9. Home workouts are important

Home workouts are particularly convenient for dads as they can be done anytime, fitting easily into a busy schedule.

With the responsibilities of work and family, finding time to go to the gym can be challenging.

Having the flexibility to exercise at home ensures that fitness remains a priority without sacrificing family time or other commitments.

Thus, ensure to invest in some basic home gym equipment like dumbbells, resistance bands, or a yoga mat. This makes it easier to fit in quick workouts during nap times or after bedtime.

10. Involve your partner

If you are married and/or have a partner, then involving them is a great fitness tip for you. Working out with your partner can increase motivation and accountability.

It provides an opportunity for shared goals and quality time, while also balancing parenting duties to ensure both partners can stay fit.

Bottom Line

As you can see, being a dad doesn’t necessitate being overweight or unfit. You simply need to find a method that works for you and allows you to devote ample time not only to your children but also to your fitness goals. So consider these suggestions and put them to the test as soon as possible!

The post 10 Clever Fitness Tips For Dads first appeared on You Must Get Healthy.

The post 10 Clever Fitness Tips For Dads appeared first on You Must Get Healthy.

I’ve worked in digital health long enough to have witnessed how positively transformative technology can be — when it’s done right. I’ve also seen just as many times how sideways things can go when innovation is rushed, untethered from purpose, and disconnected from the people it should serve.

Nowhere is this tension more visible than in today’s race to bring AI solutions to market. No company sets out to build AI that makes healthcare less human. No executive stands up in a boardroom and says, “Let’s dilute empathy. Let’s make this journey feel more transactional.” And yet, that’s what I see happening far too often. Chat-only front doors replacing relationship-based care. IVRs optimized for speed and deflection rather than continuity. Patients reaching out in vulnerable moments, only to start over with someone new every time.

But the issue isn’t the AI itself. It’s the absence of a North Star.

When technology is deployed without a guiding purpose, efficiency quietly overtakes empathy. What’s pitched as a pursuit of convenience and efficiency ends up eroding quality of care and member trust.

Progyny’s North Star: Member First, Always

For the past decade, every technology decision at Progyny has been run through the same lens: does this enable a more human experience and a better outcome?

We’ve been unwavering in our belief that all healthcare experiences require empathy and deep-seated trust. That trust has two dimensions: the human connection members feel with their care team, and the confidence that their most sensitive data is always protected. We view security, privacy, and thoughtful compliance as core to our member-first commitment — not just legal obligations. And nowhere is that more important than in women’s health and family building, where member experiences are deeply personal journeys requiring a trusted, relationship-based approach to care.

Mark Weiser, longtime head of Xerox PARC, captured something essential about technology that I’ve returned to often throughout my career. He said, “The most profound technologies are those that disappear, weaving themselves into the fabric of everyday life until they are indistinguishable from it.” Technology, he insisted, “should create calm, not demand our focus.”

Today, AI that disappears — that doesn’t demand our focus — is almost hard to imagine. But that’s precisely what we’re building toward at Progyny: a platform where AI is woven into the fabric of care, bringing more empathy, clarity, and calm to every member interaction.

Too often in our industry, AI efforts fall for the allure of scale and speed, prioritizing what’s easy to measure over what actually matters. Automation rates become a core KPI. The result, ironically, is a model that moves us backward not forward: fragmented, low-touch, impersonal experiences that may appear to be modern but feel disappointingly familiar.

That’s not the experience women deserve. Or the kind of healthcare experience any of us want.

AI in Service to Relationship-Based Care

If we want healthcare to feel more human, can AI really help? Can we design it to bring people closer rather than push us apart? At Progyny, we believe we can – and must.

The beating heart of our care model is the Progyny Care Advocate, or PCA — a dedicated care partner who guides members through every step of their journey. Our investments in AI are squarely focused on enabling them to deliver the most human, most impactful care experience possible.

We’re currently pursuing that goal across three categories:

1. Alleviating administrative burden. Healthcare is mired in administrative work — authorizations, lab orders, leave policies. When AI supports those processes, the member experience improves and costs come down. We recently showed a large client that their utilization with Progyny increased while costs went down — not through revenue cycle machinations, but through a system that simply helps more people access the right care at the right time.
2. Making every conversation smarter. Our challenge in today’s data-rich environment isn’t access to information — it’s making it useful in the moment. AI can surface what’s relevant so our PCAs have a complete, timely picture of a member’s journey before a call even starts. The result: PCAs enter every conversation fully informed and prepared to help. We’ve talked forever in healthcare about enabling providers to work “at the top of their license.” This may be the moment when we move past talk and finally make it happen.
3. Reaching new levels of quality and accountability. Most so-called quality assurance is little more than a sampling exercise — a handful of calls reviewed weeks after the fact. AI enables clinical and service quality reviews across every interaction, in near real-time. That’s a radically different kind of feedback model for driving continuous improvement.

When you remove administrative noise, surface the right information, and create time and space for care partners to be fully present, something remarkable happens: real conversations, real moments of connection, real relationships built on trust.

Consider this story of a Progyny member who entered care with a history of pregnancy-related trauma. When her baby arrived early at 34 and a half weeks due to an infection and spent 2 weeks in the NICU, her PCA was there to guide and assure her. During a postpartum check-in, when her PCA took the time the moment called for — asking questions, empathizing, and offering thoughts, the member broke down — realizing for the first time that she’d been in denial about experiencing postpartum depression. Her PCA was again there for her, connecting her to resources and support. The member later wrote to the PCA to say she’s not sure how she would have made it through those dark days without her support.

That breakthrough moment would never have happened with a chatbot. And it didn’t happen because of AI. But it was made possible by everything AI was quietly doing in the background: clearing distractions, providing context, and “creating calm” and space for human connection.

Humanity: The True Competitive Edge

This is an exciting moment for women’s health and family building. We’re finally seeing the kind of investment, innovation, and healthy competition this critical space deserves. Across the industry, companies are moving fast to stake out their AI story with new copilots, chat interfaces, and automation layers.

This is great news — we’ll all be lifted by this rising tide of competition and investment. But without a North Star, I fear much of that innovation will yield more of what we don’t want and can’t afford: care that’s impersonal, transactional, and less effective. Impressive technology that, by removing the human connection we all crave, fails the people it is meant to serve .

The future of women’s health won’t be won by whoever automates the fastest or launches the most features. It will be won by whoever stays most relentlessly focused on the member — applying every technological innovation in service of moments like the one above: a member, at her most vulnerable, finally feeling seen and supported.

The post AI Can Make Healthcare More Human—If We Design It That Way appeared first on Progyny.

I’m a personal trainer and health coach with over 35 years of experience. And let me tell you, there is a lot I do differently at 60 vs 40!

I’ve been through menopause myself, and I know firsthand that staying strong is one of the best things you can do for your long-term health.

Let’s break down what’s happening in your body and how you can take control with strength training, smart nutrition, and lifestyle shifts.

Understanding the Physiological Changes of Menopause and Muscle Loss

When a woman tells me it seems harder to keep muscle on after menopause, it’s true. But keeping a positive attitude, it’s not impossible.

There are a few things that come to light at this time of life.

Hormonal Shifts and Their Impact on Muscle Protein Synthesis

As estrogen levels decline, muscle protein synthesis slows down. This means your body doesn’t rebuild and repair muscle tissue as efficiently as it used to.

At the same time, progesterone and testosterone, two hormones that also play a role in muscle maintenance, shift, leading to an increased risk of muscle loss.

The result? If you’re not actively strength training, you could be losing half a pound of muscle per year after 35!

The Connection Between Menopause, Sarcopenia, and Osteoporosis

Sarcopenia is the age-related loss of muscle mass, and it’s closely linked to osteoporosis. When muscles shrink, bone density tends to follow. The stronger your muscles are, the more they protect your bones, helping to prevent fractures and maintain independence as you age.

That’s why weight-bearing exercises and resistance training are essential for keeping both your muscles and bones strong.

Check out these 8 simple strength exercises to prevent menopause muscle loss.

Increased Inflammation and Insulin Resistance: Barriers to Muscle Growth

Menopause often brings low-grade inflammation, which can make it harder to build muscle and recover from workouts.

Insulin resistance is another challenge, as shifting hormone levels can make it easier to store fat, especially around the belly, while making it harder to use glucose for energy.

The key? Managing inflammation through exercise and an anti-inflammatory diet.

How I Use Strength Training for Muscle Growth Post-Menopause

There isn’t a short cut to maintaining muscle in menopause and there isn’t a pill you can take, you have to put in the hard work.

Prioritizing Compound Exercises for Maximum Muscle Activation

If you’re only doing isolated exercises (think: bicep curls or leg lifts), you’re missing out. Compound movements for muscle building like squats, lunges, deadlifts, and push-ups engage multiple muscle groups at once, helping you build strength faster and burn more calories.

Check out the benefits of functional strength training and how it can keep you stronger in everyday life!

Progressive Overload: The Key to Continuous Muscle Adaptation

Your muscles need a reason to grow, which means gradually increasing the challenge.

Whether it’s lifting heavier weights, doing a resistance band workout, increasing reps, or slowing down movements to create more time under tension, progressive overload when lifting weights is how you continue making gains.

Optimal Training Frequency and Volume for Post-Menopausal Women

The sweet spot? Resistance training at least 2-4 times a week, working each major muscle group at least twice.

Recovery is just as important, so don’t forget rest days. See how I prevent joint pain during exercise in middle age.

And don’t forget about cardio! Explore the differences between cardio vs. strength training, and how to find the right balance for your goals.

Incorporating High-Intensity Interval Training (HIIT) for Fat Loss and Muscle Preservation

HIIT isn’t just for younger athletes, it’s one of the best ways to maintain muscle and burn fat. The short bursts of intense work followed by rest periods help rev up your metabolism and preserve lean muscle while keeping workouts efficient.

I love my moderate intensity daily walks for getting in steps and keeping active during the day but if you are capable, try fitting in one or two HIIT workouts per week.

I also make sure to use a walking pad during my work day to get extra steps.

Addressing Pelvic Floor Health and Core Stability in Strength Training

A strong core is non-negotiable, especially post-menopause. Your core connects your upper body and lower body, supports balance, and protects your back. But one area that often gets overlooked? The pelvic floor.

Many women experience a weakening of these muscles after menopause, leading to issues like urinary incontinence, cue the dreaded sneeze, laugh, or jump that results in an unexpected leak. The good news? You can train your pelvic floor just like any other muscle.

Incorporating exercises like planks, deadbugs, and glute bridges helps build overall core strength, but adding in intentional pelvic floor activation, like Kegels, diaphragmatic breathing, and Pilates-based movements, can make a huge difference.

Nutritional Considerations for Muscle Growth During and After Menopause

What you put in your mouth in your midlife makes a big difference. Fueling for strength and better energy is key to your overall well being.

You may not realize it yet, but food can help you manage menopause!

Check out why:

Prioritizing Protein Intake: Sources and Timing

Protein is your best friend for muscle maintenance and recovery. Plus protein helps keep you feeling full. Aim for at least 20-30 grams of high-quality protein per meal from sources like lean meats, fish, eggs, Greek yogurt, and plant-based options like lentils and tofu.

See how I get 30 gram of protein in every meal!

Use my Free Protein Calculator to see exactly how much protein you should target for your weight and activity level.

The Role of Carbohydrates and Healthy Fats in Muscle Recovery and Hormone Balance

Carbs are fuel, and fats support hormone production. You need both of them for your body to operate properly and to maintain energy. Prioritize complex carbs like sweet potatoes, quinoa, and veggies.

Get your healthy fats from sources like avocados, nuts, and olive oil.

Managing Inflammation Through Diet: Anti-Inflammatory Foods

Turmeric, leafy greens, fatty fish, and berries can help lower inflammation and keep your joints and muscles in top shape. Avoid all ultra processed foods that is and focus on real food.

Hydration and Its Impact on Muscle Function and Recovery

Dehydration can lead to muscle cramps and slow recovery. Aim for at least half your body weight in ounces of water per day. I personally drink around 80 ounces a day. 

I use one packet of LMNT electrolytes to help with my workouts and give some flavor to my water.

Check out my tips for drinking more water every day to make sure you’re hydrated!

Supplementation Strategies: Creatine, Vitamin D, Calcium, and Magnesium

While a well-balanced diet should be your primary source of nutrients, certain supplements can play a key role in supporting muscle growth, recovery, and overall health post-menopause.

Here’s a closer look at four powerhouse supplements that can help you stay strong and energized:

As always, it’s best to consult with your doctor before starting any new supplement, especially if you have underlying health conditions or are taking medications.

Finding the right balance can help optimize muscle growth, recovery, and overall well-being post-menopause.

Lifestyle Factors for Optimizing Muscle Growth and Overall Well-being

Mental health and sleep play a part in your body composition. Remember, you are the manager of your overall health.

Stress Management Techniques: Reducing Cortisol Levels

Chronic stress raises cortisol, which can contribute to muscle breakdown and belly fat. Meditation, yoga, and deep breathing can help keep stress in check.

See how I lowered my cortisol levels during menopause, and the results I saw!

Prioritizing Quality Sleep for Muscle Recovery and Hormone Regulation

Sleep is when your body repairs muscle and balances hormones. Aim for 7-9 hours of quality rest each night.

Try these sleep gadgets for midlife women to finally start getting better rest!

The Importance of Social Support and Community

Finding a workout buddy, joining a fitness class, or simply having a support system makes it easier to stay consistent and motivated.

Hormone Replacement Therapy (HRT) Considerations and Muscle Health

Hormone Replacement Therapy (HRT) can be a helpful tool for some women in maintaining muscle mass and bone density, but it’s not the only way to stay strong. You can absolutely build muscle without it!

That said, for me personally, HRT made a big difference, not just in my ability to train effectively, but in my overall well-being. It helped balance my energy levels, improved my sleep, and provided the added benefit of estrogen’s protective effects on brain, bone, and heart health.

I personally use the estrogen patch and take progesterone at night, but every woman’s needs are different. If you’re considering HRT, consult with a healthcare professional to determine what’s best for your body and long-term health.

Final Thoughts

Menopause isn’t the end of your strength, it’s the beginning of a new phase where you get to prioritize your health in a way that sets you up for long-term vitality. Strength training, smart nutrition, and lifestyle shifts can help you build muscle, burn fat, and feel more energetic than ever.

Let’s make this phase of life one where you feel your absolute best, strong, confident, and ready to take on anything!

At the heart of this work is the T1D Exchange Quality Improvement Collaborative (T1DX-QI) Clinical Leadership Committee. Drawing on frontline experience, the committee informs big-picture strategy — setting priorities, refining goals, and identifying new areas of focus across the Collaborative. 

Serving as its strategic compass, the Clinical Leadership Committee analyzes data, identifies trends, and uncovers gaps in care to guide quality improvement efforts. These insights transform strategy into action — enabling clinics to implement solutions more quickly and improve outcomes in real time. 

Today, T1DX-QI brings together pediatric and adult clinical leaders from more than 60 endocrinology centers nationwide. Together, they work toward targeted improvements and greater health equity for people living with diabetes. 

In this way, the Clinical Leadership Committee bridges high-level strategy with real-world change. 

Meet our leadership team 

Co-Chairs:  

Francesco Vendrame, MD, PhD, Associate Professor of Medicine, in the Division of Endocrinology, Diabetes, and Metabolism at the University of Miami. 

Carla Demeterco-Berggren, MD, PhD, Clinical Professor of Pediatrics at the University of California, San Diego, and pediatric endocrinologist at Rady Children’s Hospital, San Diego. 

Participation in the Clinical Leadership Committee is structured around primary investigators (PIs) — the designated leaders representing each center, and led by T1DX-QI support staff Nicole Rioles, MA, and Claire Rainey, BA.

Leading with purpose  

“The Clinical Leadership Committee is really where ideas turn into action,” said Dr. Vendrame. It brings together clinicians who are deeply involved in day-to-day care and asks a simple but important question: How do we make things better for people living with type 1 diabetes, in a way that actually works in real clinics?” 

Much of the effort begins with identifying gaps — whether in access to technology, workflow inefficiencies, or disparities in outcomes — and then developing practical, scalable solutions. 

“What I appreciate most,” he added, “is that it’s not just about generating data, but about using that data to drive meaningful, measurable change.”  

Diverse perspectives, shared purpose 

The committee brings together leaders at every stage of their careers — from division chiefs with decades of experience to early-career physicians stepping into PI roles for the first time. That mix of perspectives creates natural opportunities for mentorship and collaboration. 

“A PI is essentially our point person,” explained Nicole Rioles, Senior Director of Clinical Partnerships and Engagement at T1D Exchange. “They bring ideas back to their teams, build leadership buy-in, and help translate collaborative decisions into action within their own clinics.” 

Pediatric and adult providers often bring different points of view, shaped by the needs of the population they serve. Navigating those differences — and turning them into actionable strategies — is central to the committee’s impact, she said.  

With dozens of leaders participating, structure is essential. Gathering a central voice requires a carefully organized agenda and facilitation. 

“You don’t bring an unanswered question to a group like this,” Rioles explained. “You come with two or three strong options — then the group refines them together.” 

From vision to action  

The committee’s impact is perhaps most visible in the initiatives it helps bring to life. 

“One example I am particularly proud of is the effort to elevate early detection of T1D,” said Dr. Demeterco-Berggren. “By advocating for the inclusion of early-stage data in the T1DX-QI database, we helped shift the focus from reactive care at diagnosis to proactive identification and monitoring.” 

That work led to the creation of the T1DX-QI Beta Cell Preservation Working Group, which advanced strategies for screening, staging, and implementing disease-modifying therapies.  

“This work is already helping centers develop programs that delay disease progression and reduce the risk of DKA at diagnosis,” she said. 

What began as a focused initiative quickly expanded into a large, multi-center effort — spanning multiple subgroups and a comprehensive body of work, including a white paper.

Another example is the committee’s prioritization of expanding access to diabetes technologies across the network. This has led to coordinated quality improvement efforts with centers utilizing shared data to identify gaps in access and differences in care.  

“Over time, this has contributed to increased adoption of these technologies,” said Dr. Vendrame. “While disparities still exist, there has also been encouraging progress with targeted efforts.” 

Why this work matters 

“This work is deeply meaningful to me because it reflects a shift in how we approach T1D,” said Dr. Demeterco-Berggren, “moving from reacting to clinical disease to anticipating and potentially modifying its course.” 

She recalled a defining moment of beginning to see families identified through early detection programs before any T1D symptoms developed.  

“Being able to offer education, monitoring, and disease-modifying therapy — helping families feel informed and supported, while reducing the risk of severe presentations — reinforces that this work truly matters.”  

For Dr. Vendrame, the connection between system-level change and individual outcomes is equally meaningful. 

“It’s easy to focus on metrics, but behind every data point there is a person managing a complex condition every day,” he said. “I remember a patient who had struggled for years with glycemic variability and felt overwhelmed by the complexity of their care.”  

“After we implemented some of the changes from our QI work, they were able to access new technology — and things finally felt more manageable.” 

Improving outcomes at scale 

“The Clinical Leadership Committee plays a central role in guiding quality improvement efforts across the collaborative,” said Dr. Demeterco-Berggren. 

“It brings together multidisciplinary leaders to identify gaps in care, set priorities, and develop scalable, data-driven strategies that can be implemented across diverse clinical settings.” 

The committee serves a forward-looking role — helping to prepare for emerging advances by aligning centers, integrating innovation into practice, and building the infrastructure needed to support change.   

“Through this work, the committee translates evidence and innovation into real-world practice,” she said, “with the goal of improving outcomes, reducing disparities, and ensuring that advances in care reach people living with T1D in a timely and equitable way.” 

The pipeline: Looking forward 

Earlier identification, interventions, and a more personalized, data-informed approach are redefining what’s possible in type 1 diabetes care. 

“What I find most exciting is the shift toward more individualized and data-driven care,” said Dr. Vendrame. “With the increasing integration of digital platforms, we’re better able to understand each patient’s unique patterns and tailor treatment more precisely.” 

At the same time, he noted the importance of implementation. “One of the key challenges is ensuring these advances are implemented in a practical, scalable, and accessible way for everyone.” 

Dr. Demeterco-Berggren pointed to the growing potential of early intervention and its potential to preserve beta cell function. “We’re entering an era where screening, staging, and disease-modifying therapies can change the trajectory of T1D,” she said.  

The committee is helping shape this future by building the supportive infrastructure — from integrating early-stage data into registries to promoting equitable access to emerging therapies.  

By aligning centers around these priorities, the Clinical Leadership Committee is helping to accelerate the transition from innovation to standard of care.  

Wrapping it up 

As diabetes technology and treatments continue to evolve, so too will the work of the T1DX-QI Clinical Leadership Committee. 

For Rioles, its greatest strength lies in the people behind it.  

“These are clinicians who deeply understand diabetes care,” she said. “When they come together to share ideas, challenge assumptions, and mentor the next generation of leaders, that’s where real progress begins.”

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