April 28, 2015

SPRING 2015 • COMOX VALLEY ECHO

Women Today SPRING 2015

A special supplement to the

COMOX VALLEY ECHO

Back to Work

Tips for mothers returning from maternity leave

Staying Safe Safety tips for solo women travellers

Building a Better Body Fitness tips for busy moms

Women Today 1

2 Women Today

SPRING 2015 • COMOX VALLEY ECHO

SPRING 2015 • COMOX VALLEY ECHO

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Del Rio Academy offers the hairdressing program as Dual Credit Program in partnership with School District 71; an ACE IT Program offered to high school students in their Grade 12 year.

Tips for mothers

Women Today 3 Returning to work after several months of maternity leave is a difficult yet manageable transition working mothers must make.

returning from maternity leave eturning from maternity leave can be challenging for any mother, but it can be especially difficult for first-time mothers, many of whom spend the vast majority of their maternity leaves with newborn babies in hand. While the challenge of returning from maternity leave can be considerable, working mothers can take steps to ensure the transition goes as smoothly as possible.

Find trustworthy child care. Mothers’ biggest concerns when returning from maternity leave tend to center around child care. It can be quite a nerve-wracking leap to leave a young child in someone else’s care for the first time, but working parents must find someone to care for their children while they are at work. Start looking as soon as possible, asking physicians, family members, friends, and neighbors for recommendations.

Insist on references from any potential caregivers, and don’t hesitate to find a new care provider if your initial choice does not pan out.

• Adjust your breastfeeding schedule. As the end of maternity leave nears, mothers can adjust their breastfeeding schedules so babies grow accustomed to nursing during hours when their mothers will be home and not at the office. Some companies have on-site child care, and mothers who can take advantage of such programs should establish an on-site breastfeeding schedule and let their bosses know at which points during the day they will be visiting the on-site child care facility to breastfeed.

• Inquire about telecommuting. The idea of telecommuting might have been a topic better broached before you went on maternity leave, but it’s never too late to inquire. Some companies embrace

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telecommuting while others are more hesitant to allow employees to work from home.

Find out which category your company falls into, or if bosses are willing to meet you in the middle ground and enable you to work from home one or two days per week.

Telecommuting can make the transition back to work a little easier, and it can save you substantial amounts of money on child care as well.

• Address any uncomfortable feelings.

Returning from maternity leave often stirs feelings of guilt or sadness. If you develop such feelings, speak openly about them with your significant other and/or speak to fellow working mothers who can often offer support and share their own stories about returning from maternity leave.

• Cut back on your commitments. Before you became a mother, you might have been the type of employee who was never afraid to take on a new project no matter how much was already on your plate. Now you may have to make adjustments. Avoid taking on any additional work as you get used to being a working mother. Once you grow accustomed to your new schedule and being both a professional and a mother, then you can start taking on additional commitments if you feel you can swing it.

Returning from maternity leave is a challenge working mothers must face. But those who start to think about their transitions back to the office sooner rather than later will be better prepared to handle such a unique experience.

Malinda nda Mazzocchi occhi email: malindac@brianmclean.ca

cell: 250-334-7607

Fleet Manager & Product Specialist

4 Women Today

SPRING 2015 • COMOX VALLEY ECHO

he Salvation Army Thrift Store Operations knows very well the impact that Women have on the economy. The fact that the majority of consumer purchases are primarily decided by women (85% of consumer purchases!), definitely affects the Three Thrift Stores in the Comox Valley.

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Be it Fashionista extraordinaire, repurpose designers, young families or senior ladies, the stores are buzzing with women seeking the treasures and deals that are in line with their very intentional, purposeful shopping.

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Affordable, quality used clothing & household items. To arrange for a pick up of large furniture and appliances call 250-338-5133 We recycle METAL and ELECTRONICS!!!

“Now more than ever, pretty much every generation is more conscientious about a handful of realities such as; their carbon footprint on our Earth, the need for frugal spending and social community responsibility”, says Operations Manager Dawn Nickerson.

The Salvation Army speaks to all three of the above, firstly in being environmentally impactful by following their “Green” mandate: ensuring that recycling is foremost if the item is deemed not saleable. Most recently we have become a depot for “Return It” allowing for even more items to be recycled and enhance the much needed funds to support local programs.

Secondly, in offering quality, affordable used clothing, Thrift Store shopping frees up family dollars to help with the ever increasing costs of housing, food and transportation. Each location has a variety of items from new born baby clothes to wedding dresses and casual wear. Large furniture, appliances and household items are plentiful at the Kilpatrick Ave & Ryan Rd locations and they are both open until 8:00pm on Fridays!

Those who find themselves not in a position to clothe themselves or set up a family home, can come through our Family Services and request to receive vouchers and hence are able to shop with dignity.

Finally, the ever increasing desire to contribute back to the community is addressed by the many opportunities that The Salvation Army has to offer: Volunteer program, Community Church Programs, Donating to-or Shopping at the stores, Recycling Electronics and Metal and by simply Sharing the Ministry of The Salvation Army with others. These are all ways that our caring, compassionate, joyful Women of the Comox Valley continuously contribute.

To obtain information on The Salvation Army visit www.cvsalarmy.ca

SPRING 2015 • COMOX VALLEY ECHO

Women Today 5

Life-saving benefits of polarized lenses!

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The day is bright and sunny. Optimal conditions for driving, right?

Wrong! Blinding glare from sun and vehicles is a contributing factor to fatal vehicle accidents.

More than 90 percent of reactions made behind the wheel depend on good vision. A recent national study revealed a disturbing fact – 20% of eyeglass wearers occasionally drive without their prescription glasses and instead wear non-prescription sunglasses. That means one-infive make driving unnecessarily treacherous. Another study found that reaction time increased by one-third of a second in drivers using polarized prescription lenses. This suggests that in the case of braking, a car travelling 80 km/h, would stop seven metres sooner, or the length of an intersection. In glare-intense situations, polarized lenses improve vision clarity by 75%, compared to ordinary sun lenses.

How they work?

Sunlight itself is not polarized – it’s either absorbed or reflected.

Sunlight bouncing off a horizontal surface, such as the road, will strike the driver’s eyes at a similar angle and produce strong glare. Working like a venetian blind, polarized lenses have a laminated surface with vertical “stripes” that allow only vertical light to enter the eyes. Glare is eliminated because the horizontally polarized light waves can’t bypass the polarized filter.

Shining the light on Blue Light What is Blue Light?

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Blue Light is part of the light spectrum that can be seen by the naked eye. Blue light has the shortest wavelength of all colours, and therefore is highest in energy. Because of this, it may pass through your eyes natural filters and reach the back of the eye where it can cause damage.

Studies have shown that prolonged, or excessive, exposure to blue light, can contribute to developing macular degeneration and cataracts, and disrupt sleep patterns as well as cause eye fatigue.

Where does Blue Light come from?

Blue Light is always around us as it comes directly from the sun as well as light emitting appliances. In recent years, Blue Light challenges have become more prevalent due to increased technology use. Display screens on cell phones, tablets, and computers, fluorescent and LED lights are all sources, and can all contribute to excessive Blue Light exposure.

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6 Women Today

SPRING 2015 • COMOX VALLEY ECHO

Fitness tips for busy moms your home where you can spend time each morning doing some light strength training before hitting the treadmill or elliptical machine. The United States Department of Health and Human Services recommends that adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, and women who get up just 45 minutes earlier each morning can meet those requirements and then some. An added benefit to working out in the early morning is that many people who follow such regimens insist they have more energy throughout the rest of the day.

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orking mothers have a lot on their plates. In addition to the responsibilities that come with raising a family, working moms also must focus on their careers.

Many mothers find that managing such hectic balancing acts leaves little time for physical fitness. But there are ways for

working moms to stay physically fit even as they juggle their commitments to career and family.

Work out in the early morning. Working out in the early morning, when the kids are still asleep and the office has yet to open, is a great way for busy working mothers to get their daily exercise. Designate a room in

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Exercise with the kids. Working mothers looking to find time for exercise can turn part of family time into a time to exercise with their children. Play in the yard with youngsters while dinner is cooking or go for nightly post-meal walks. Exercising with kids is a great way for mothers to get their daily exercise while also instilling a love of physical activity in their children.

Have a backup plan on hand. Working out at a gym can be motivational, as many mothers want to make sure their monthly membership fees aren’t going to waste. But

there will inevitably be days when working mothers can’t get to the gym. Prepare for such days by purchasing home workout DVDs you can play while the kids are doing their homework or after they have gone to bed.

Look for gyms with childcare. Many gyms now offer on-site childcare to parents of young children who can’t stay home alone while their folks are at the gym. Gyms that offer on-site childcare may prove more reliable and even less expensive than hiring a sitter, and some gyms even offer fitness programs to youngsters, helping to ensure kids get the daily exercise they need as well.

Exercise during lunch breaks. If possible, squeeze in your daily exercise during lunch breaks. Take advantage of on-site exercise facilities if your company offers them. If not, take your lunch outside and then go for a walk around the campus or a nearby park rather than eating at your desk.

Finding time to exercise is a common dilemma for working mothers. But there are some creative ways for moms to stay fit without affecting their commitments to work and family.

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SPRING 2015 • COMOX VALLEY ECHO

Women Today 7

Menopause diet: What to eat and what to avoid menopause, which is the time when a woman’s menstrual cycle permanently ceases due to the natural depletion of ovarian follicles and oocytes. Elevated follicle stimulating hormone, or FSH, and low estrogen levels are consistent with menopause and can cause any number of symptoms.

While hormone replacement therapy is one option, women may find that changing their diets is enough to make them feel better and may even help them reduce their risk for certain diseases and better manage some of the negative side effects of menopause.

Certain foods can have a positive or negative impact on menopausal symptoms.

ealthcare professionals note that the foods women eat can affect how they feel during menopause. Some foods may reduce or eliminate troublesome symptoms, while others actually may make conditions worse.

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Weight gain, hot flashes, lack of energy, and mood swings are some of the more widely known symptoms of

Osteoporosis: Menopausal women are at a greater risk for osteoporosis, a condition in which bones become weaker and more brittle. Increasing one’s intake of foods rich in calcium and vitamin D can help. Calcium-rich foods include low-fat yogurt, sardines, broccoli, and firm tofu.

• Weight gain: It’s possible to gain some weight during menopause. Data from the International Menopause Society and the Mayo Clinic point to decreases in metabolism as the source of menopausal weight gain. Women should cut back on fatty foods and trim any visible fats from the foods they cook. Eating foods high in complex sources of fiber can help a person to feel full on less food.

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• Mood swings: Hormone fluctuations may lead to mood swings and feelings of anxiety or depression. Improve mental well-being by increasing intake of foods rich in B vitamins and omega-3 fatty acids. Consuming whole grains, lentils, flaxseed, and oily fish can help.

• Risk for other diseases: Women who are menopausal are at an elevated risk for breast cancer and even cardiovascular disease. The North American Menopause Society says such women should cut down on alcohol consumption, which can contribute to increased risk for both of these conditions.

Women who have between two and five drinks per day are one and a half times as likely to get breast cancer than women who don’t drink at all.

• Fatigue: Foods can control how the body sustains energy levels. Sugary foods may provide a fast jolt of energy, but that boost often dwindles shortly thereafter. Look for carbohydrates from fruits and vegetables, as such carbs provide longer-lasting energy. Boosting iron intake also may provide more pep and may even boost metabolism.

Smart food choices can help women reduce the severity of some uncomfortable symptoms and side effects of menopause.

8 Women Today

SPRING 2015 • COMOX VALLEY ECHO

What We Know About Women....

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High sugar consumption linked to obesity, research finds eople who eat more sugar are much more likely to be obese than those who eat less, according to a landmark finding by University of Reading scientists.

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The new research suggests the strongest link yet between sugar and obesity, and may also explain why many previous studies have been unable to find such a link: overweight people are more likely to underestimate how much sugar they eat than those with a healthier weight.

Researchers from the University of Reading, the University of Cambridge, and Arizona State University compared sugar intake in 1,700 people in Norfolk, UK, using two different methods: self-reported sugar consumption and sugar levels in urine samples - a more accurate and objective test. After three years, thestudy participants had their body mass index (BMI) measured.

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They found that those who actually consumed the most sugar, as measured with the urine test, were 54% more likely to be overweight than those who were objectively shown to be eating the least sugar in their diet. Yet obese individuals tended to misrepresent how much sugar they were eating. Those who said they were eating the most sugar were actually 44% less likely to be obese than those who claimed to be consuming the least sugar of all.

The findings highlight how previous studies on sugar and obesity, which have relied exclusively on self-reported diet questionnaires to estimate sugar intake, may have been compromised and led to a misrepresentation of the facts.

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Dr Gunter Kuhnle, nutritional scientist at the University of Reading, said: “There have been heated discussions about the role of sugar in the war against obesity, with some claims that sugar doesn’t have anything to do with putting on weight.

These claims were based on research which showed that people who consume high amounts of sugar are not heavier than those who don’t.

“However, these studies relied on the information about sugar consumption given by the participants. This turns out to be a big problem, as our study shows that people with a higher BMI tend to

underreport the amount of sugar they consume.

“We don’t know why this is the case, but it might be that overweight people just don’t realise how much they are eating. This could be a contributing reason why they eat too much.

“This is the largest study conducted so far that has found such a clear link between sugar consumption and obesity.

This suggests the strongest evidence yet that high sugar consumption should be seriously considered as a contributor to the obesity pandemic.

“It is also further evidence that among many overweight people there is a huge gap between the perception and reality of their diet.”

The research appears in the journal Public Health Nutrition and was funded by the World Cancer Research Fund (WCRF), the Medical Research Council (MRC), and Cancer Research UK. Dr Giota Mitrou, Head of Research Funding and Science Activities at WCRF, said: “This is an important piece of research. There are nine cancers that have been linked with obesity, so understanding the relationship between the amount of sugar people eat and obesity is important.

This paper shows it may well be possible to use a measure of sugar intake in urine alongside what people report they have consumed so we can get a clearer picture of sugar consumption, whereas in the past we have relied solely on what people say they consume.

“Sugar is one of several things that can contribute to obesity. This paper contributes to the wider search for objective measures that can help us understand underreporting issues in people who are overweight or obese and has significant implications in future research.”

The study participants were all part of the long-running health study called EPIC (European Prospective Investigation into Cancer and Nutrition). EPIC Norfolk is a study of more than 25,000 people in Norfolk who were recruited between 1993 and 1995 to investigate associations between diet, cancer and other diseases.

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SPRING 2015 • COMOX VALLEY ECHO

Protein an ally to women

Protein is an important component in health and something women need to fuel healthy bodies.

looking to get healthy

hile protein is used to build and repair muscle tissue and promote neurological function, it also can encourage fat loss, deliver essential nutrients and improve metabolic activity. Because protein can increase satiety better than some other foods, it also can be a good way to curb cravings and help cut out some extra calories.

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lean muscle mass and keep their bodies strong. Physically active women may need more protein than women who are sedentary to help fuel the recovery of muscles after their workouts. Muscles actually are built outside of the gym.

During physical activity, muscle tissue is torn and broken down. Amino acids in protein will help repair muscle tissue to grow back stronger.

Although protein is an important component of a nutritious diet, some women do not consume enough of it or even know what “enough protein” entails. According to a recent survey by Luna, 50 percent of women ages 18 to 50 do not know if they’re getting enough protein.

Fends off hunger pangs Protein takes longer to break down in the body and digest compared to carbohydrates, which usually produce quick punches of energy. A longer digestion window means you can feel fuller for a longer amount of time and steer clear of excess calories. Slower digestion may also help stabilize energy levels.

How much protein?

How much protein a woman needs isn’t an exact science.

The Institute of Medicine and the United States Department of Agriculture recommends that all men and women over the age of 19 consume .8 grams of protein per kilogram of body weight, but that number can be customized depending on how active a person is. Because high-protein foods also may be high in saturated fats, it’s best to choose protein sources that include essential amino acids and are relatively low in saturated fat. Such sources include fish, roasted chicken and soybeans.

Muscle building properties Many people consume protein to build muscle. By consuming adequate amounts of protein, women can retain

Women Today 9

Protein helps burn fat According to BodyBuilding.com, protein has the highest thermic effect of food, or TEF, which is the amount of calories it takes your body to process and utilize a nutrient.

This can mean your body actually uses a quarter to 35 percent of the caloric energy from consumed protein just to digest it. Those who eat more protein during the day may see faster weight loss. Furthermore, excess protein consumed will not cause women to bulk up, as the body will excrete whatever it does not use as fuel.

through food. However, some women like protein shakes to replace a meal or provide extra fuel after a workout.

Two of the most readily available protein powders include whey concentrate, a fast-absorbing pre- and post-workout protein source, and casein, a protein that can be used as a meal or right before bed because it can take five to seven hours to fully breakdown in the body.

Protein supplements Much of the protein a healthy body needs can be gotten

Protein can be the missing component in a woman’s healthy diet and fitness plan.

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10 Women Today

SPRING 2015 • COMOX VALLEY ECHO

5 health screenings women shouldn’t miss nutritious diet and daily exercise can promote long-term health, but preventative care also plays a key role in keeping adults healthy as they age.

Routine health screenings can head off potential problems, preventing illnesses and possibly limiting the duration of sickness.

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Women may have longer life expectancies than their male counterparts, but that does not mean they can afford to overlook preventative care. The following are five health screenings women should include as part of their healthy routines.

Certain health screenings are recommended for women at various stages in life.

1. Pap tests and pelvic exams: Beginning at age 21 (or earlier if they are sexually active), every woman should get regular Pap smears and pelvic exams to test for any abnormalities in their reproductive systems. Pap smears may be suggested every two to three years depending on a woman’s age. A routine visit with a gynecologist is recommended annually to discuss any changes or worrisome

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2. Mammograms and breast exams: In addition to conducting self examinations, women should get clinical manual breast exams. Women age 40 and older should get a manual breast exam each year and an annual or bi-annual mammogram.

3. Cholesterol checks: The ideal level of total cholesterol is below 200 mg/DL. Individuals with a higher level of cholesterol may be at a greater risk for heart disease.

Cholesterol screenings can alert doctors to potential trouble and help them develop plans for their patients to lower cholesterol levels. Doctors may suggest dietary changes and advise women to adopt more active lifestyles. Some doctors may even prescribe medication if cholesterol levels are especially high.

4. Skin examination and cancer screening: Women should examine their skin every month for new moles or changes

in existing spots or moles to detect early signs of skin cancer. Be sure to check all areas of the body, as skin cancer can appear just about everywhere. Some doctors perform skin cancer screenings as part of routine physical exams, or women can visit a dermatologist.

5. Bone density screening: Those with a risk for osteoporosis, such as women with fractured bones or slender frames, should be screened earlier and more regularly than women without such histories or body types. Doctors generally recommend that women receive annual bone density screenings beginning at age 65. Healthy bones will show a T-score, or the measurement to determine bone density, of -1 or higher.

These suggested screenings and tests are based on general medical guidance.

Women should work with their doctors to develop wellness schedules that promote their long-term health.

Did you know?

Women rely on bras to provide support under their clothing. Despite the fact that this garment is worn on a daily basis, many women feel it is difficult to find a bra that fits properly.

According to lingerie brand Freya, 80 percent of women currently are wearing the wrong bra size, including a cup size that is too small and a band strap size that is too big. If breasts are bulging over the top or from the sides or bottom of the cups, there’s a good chance you are wearing the wrong size. If straps are digging into your shoulders, it’s a sign that the straps are doing too much of the work and the band size needs to be smaller to provide a snugger fit. Many lingerie stores and other retailers will measure you and make suggestions for custom fitting. Knowledgeable retailers also can help you find a bra style that provides the support you need and the look your prefer.

SPRING 2015 • COMOX VALLEY ECHO

Premenstrual Syndrome:

By Dr. Deidre Macdonald, ND

A Natural Approach

aren is a 39-year-old woman who came to see me because she felt that Pre-Menstrual Syndrome (PMS) was running her life for 10 days of the month.

Two young children and a part time job were more than she could handle at those times. She experienced breast tenderness, bloating, and emotions that she didn’t understand. A normally loving mother, she found herself impatient and easily angered.

She would become overwhelmed with a workload that she normally could handle.

Her husband had learned the hard way to stay out of her way during the week or so before her period. What really made her want to seek help was that she was becoming more anxious and not sleeping well.

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I was delighted that she chose naturopathic treatment because I know that this approach to PMS works very well. I reassured her that if everything went according to plan, she would likely be feeling much better within three months.

She would likely have to make some changes but the investment in herself would benefit not only her but her family too.

The first step in Karen’s naturopathic medical program was to do a thorough evaluation of her health history. She had some early signs of a hormonal imbalance.

Not only did she have PMS, but her menstrual cycle had become more irregular.

This change indicated that she was likely not producing enough progesterone to balance what may have been an elevated level of estrogen. This situation is quite common and is called estrogen dominance.

I immediately put her on a herb called Vitex agnus castus. Vitex or chaste berry is the single most important plant for the treatment of PMS. It causes a net increase in progesterone. It functions by stimulating the pituitary gland to produce more luteinizing hormone (LH), which tells the ovaries to ovulate and produce more progesterone. It works with the body to restore balance. (For this reason,

I prefer to use Vitex over progesterone supplementation, but I do sometimes prescribe a bioidentical progesterone medication in certain cases). In one longterm study, 92% of women reported a favorable response to Vitex. A large three month placebo controlled clinical trial of Vitex showed an average 52% reduction in PMS symptoms specifically irritability, mood changes, anger, headache, breast tenderness and bloating.

The second most effective method of reducing PMS is to improve hormone clearance through the liver and colon.

For instance, pre-menstrual migraine headaches can usually be eliminated quickly with a protocol that includes DIM (Diindolymethane) to assist the liver in the metabolism of estrogen. There are other well studied natural approaches to PMS that are often part of a customized program for PMS. I recommend using natural medicine to balance hormones, neurotransmitters, and inflammatory

Women Today 11

prostaglandins. Lifestyle choices like increasing exercise, reducing caffeine and eating more whole foods all have been demonstrated to reduce PMS. Conventional medicines used for PMS all have risks and side effects and do not address the underlying imbalances that create PMS. The naturopathic medical approach to PMS is not only highly effective but women also experience many side benefits instead of side effects. I am happy to report that Karen’s PMS symptoms were indeed markedly improved well within the 3 month time frame I had suggested. Her husband even stopped by the clinic to thank me!

Dr. Deidre Macdonald is a naturopathic physician with a natural family medical practice. She has practiced in downtown Courtenay for 18 years. For more information or to book an appointment, contact her office at (025) 897-0235 or via www.getwellhere.co

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12 Women Today

SPRING 2015 • COMOX VALLEY ECHO

How to recognize symptoms of fibromyalgia and Skin Diseases notes that between 80 and 90 percent of those diagnosed with fibromyalgia are women.

While there is no consensus among medical professionals as to the cause of fibromyalgia, there are several recognized symptoms. Women who learn to recognize these symptoms may be more quick to seek treatment, which can include a combination of medication and physical therapy and possibly additional treatments depending on the plan designed by a woman’s physician.

A clinical study found that nearly half of all fibromyalgia sufferers experience headaches. ibromyalgia is an oft-unpleasant condition that can cause pain and tenderness throughout the body. While fibromyalgia can affect anyone, the National Institute of Arthritis and Musculoskeletal

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Pain: Widespread pain is the most common symptom of fibromyalgia. The pain may begin as a dull ache, but it also may be sharp or throbbing. Pain resulting from fibromyalgia will be felt in muscles, tendons and ligaments around the joints. Pain can be intermittent and affect different parts of the body at different times.

Tenderness: Tenderness throughout the

body is another common symptom of fibromyalgia. Tender points may be found on the back of the head, the area between the shoulders, the front of the neck, the top of the chest, the tops and sides of the hips, the inside areas of the knees, and the outside areas of the elbows. When these areas hurt upon being touched, that may be indicative of fibromyalgia.

Headaches: A study in the medical journal Clinical Rheumatology found that roughly half of people with fibromyalgia experience headaches. These headaches may stem from pain or tender points that develop in the upper back and neck. But because headaches can be linked to so many conditions, women experiencing chronic headaches, including migraines, should discuss those headaches with their physicians.

Difficulty sleeping: The painful nature of fibromyalgia can make it difficult for some women to fall asleep. Women who

do manage to fall asleep may find that their sleep is no longer restorative or as restful as it once was. The NFA notes that researchers found individuals with fibromyalgia experience specific and distinctive abnormalities during stage 4 sleep, which is when individuals enjoy their deepest periods of sleep. Researchers found that fibromyalgia sufferers were frequently interrupted by bursts of awakelike brain activity during their deepest stages of sleep, limiting the amount of time they spend in deep sleep and thereby affecting their energy levels.

Irritable bowel syndrome: Irritable bowel syndrome, or IBS, can cause bloating, constipation, diarrhea, and stomach cramps. The link between IBS and fibromyalgia remains a mystery, but women with fibromyalgia are more likely to suffer from IBS than women without fibromyalgia.

More information about fibromyalgia is available at www.fmaware.org.

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SPRING 2015 • COMOX VALLEY ECHO

Job hunting tips for young women

oung women preparing to enter the workforce may discover a job market that’s difficult to crack.

Getting a foot in the door in your desired field is not always easy, but young women looking to land that first job out of college can consider the following tips to help them take that all-important first step toward a rewarding career.

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Decide on a path. Blindly searching for work or any old job is a recipe for an aimless search that likely won’t land you a job you enjoy. Choose what it is that you want to do and who you hope to do it for, and then you can proceed with a more refined search that does not include you spending time pursuing positions you don’t want.

Don’t be afraid to seek advice. Once

Women Today 13

EmpoweringWomen E mpoweringWomen to

Advance their Careers!

Job seach resources Workshops to improve your job readiness

you determine some companies you may want to work for, don’t be afraid to seek advice from people who already work for those companies. Even if such businesses don’t have any current openings, you might be able to schedule informational meetings. Treat such meetings like you would a job interview, asking questions about the industry and what you can do to get your foot in the door. Once such meetings have concluded, send a handwritten thank-you note to the person who took time out of their day to give you the informational meeting.

Learn from each job interview. Many people, especially young people just starting out, go through many job interviews before finally landing a job.

Each interview is not just an opportunity to land a job or hone your interviewing skills, but also a chance to learn what employers are looking for. Many interviews for entry-level jobs are similar regardless of the industry, so make note of your responses that went over well and those that might need a little more work.

Be prepared to explain why you should be hired. Job seekers should be able to explain both their enthusiasm for the job and why they are right for that job.

Keep your description of your capabilities concise, but don’t be afraid to confidently state why you are the best possible candidate.

Look for volunteering opportunities.

After you have targeted a field you want to work in, you may find that there are few paying opportunities within that field. But you might be able to volunteer or even pursue an internship if you only recently graduated from college. Volunteering or accepting an unpaid internship is a great way to start making some contacts and gaining some legitimate experience, and working for free might just indicate to prospective employers that you are serious about pursuing a particular career and not just landing a job.

Young women may be met with a difficult job market upon graduating from college.

But there are ways to make job hunts easier and land the job of your dreams.

FREE personalized job search assistance Personal Employment Planning 250-334-3119 103-555 4th Street in Courtenay www.thejobshop.ca The Employment Program of British Columbia is funded by the Government of Canada and the Province of British Columbia.

Did you know?

Statistics Canada’s 2010 Labour Force Survey (LFS) shows that individuals with a post-secondary education were far more likely to have participated in the labour market and were generally more successful in finding gainful employment. 88% of post-secondary graduates had full-time employment compared to 61.4% for individuals with only high school.

You may be eligible for training, wage

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self-employment services. 86% of our clients who participated in these services successfully found employment or launched their businesses.

Drop in to the Job Shop to find out more. For details about eligibility, please see thejobshop.ca/faq.php.

14 Women Today

SPRING 2015 • COMOX VALLEY ECHO

Easy ways to start looking younger now ways to create more youthful looks when Father Time starts catching up.

Makeup

Something as easy as trying a new hairstyle or a few makeup techniques can shave years off of your appearance in no time.

any young people, and adolescents in particular, desire to look older.

But those desires often shift as men and women reach middle age, at which time looking younger becomes a priority. When wrinkles crop up or laugh lines appear, people are quick to run out and find methods to wipe away the years.

Fortunately for adults, there are plenty of

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When done correctly, various makeup techniques can take years off of a woman’s appearance. Using a foundation color that matches your skin is key. Wearing a shade that is too light can wash you out, and one that is too dark can drag down features.

As a person ages, the lips can lose color and definition. Wear a shade of lipstick that makes the lips appear more plump and dewy. A shade of pink similar to your natural lip shade can achieve this. Pink shades in general will add to the youthful tone of younger skin and are relatively flattering on most skin tones.

associated with youth. These injections have been successful for many women.

Women considering cosmetic fillers should exercise caution and do their research.

Women should always work with a boardcertified dermatologist or cosmetic surgeon who has experience performing the procedures they prefer.

Revamp your hair Hair that falls just below the shoulders can be flattering on women with various face shapes. Well-placed highlights can add dimension to hair and take years off of your look as well. Some hairstylists also advise women wear bangs to appear more youthful. Bangs and a well-shaped cut can hide a large forehead or some wrinkles.

Cosmetic fillers

Gain a little weight

Cosmetic fillers can help create a plumper appearance in the cheeks and face, and such an appearance is frequently

As a woman ages, she may lose weight in her face. As a result, women who are naturally thin may look more gaunt as the

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years go by. Gaining just a few healthy pounds can help round out your face and help you appear healthier and younger.

Teeth whitening The years can be particularly tough on a person’s smile. Foods and beverages can stain enamel over time and contribute to yellowing of the teeth. Investing in an athome whitening kit or visiting the dentist for a professional whitening session can make teeth look less worn down.

Moisturize Skin can lose moisture and elasticity as one ages. You may be quick to apply moisturizer to your face, but don’t neglect your neck and hands, as such areas often show age.

There are various ways that women can give themselves more youthful looks, and many of those ways do not require much time or money.

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SPRING 2015 • COMOX VALLEY ECHO

Women Today 15

Solo women travelers: Stay safe and have fun

olo travel can be an interesting and unencumbered way to see the world.

It also can be a rejuvenating way to get back in touch with personal goals and ideals. Although safety seldom comes up when men decide to embark on solo trips, safety certainly becomes an issue when women decide to travel solo.

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Though many women travel alone without ever encountering a safety issue, it’s still important that women exercise caution and emphasize safety when traveling solo.

Research safe places to travel. No locale in the world is completely safe, but doing your homework can help you find places that boast excellent track records with regard to safety. The travel website Escape Here put together a list of the world’s safest cities for women travelers. Topping the list were Copenhagen, Ottawa, Auckland, Helsinki, and Hilo (The Big Island).

Be street smart. Travelers should get a feel

for the lay of the land, including which areas of a city or town may be safe during the day but less so at night. Many people do not want to be wandering around alone late at night in unfamiliar surroundings. Always use street smarts no matter where you go. Walk purposefully so you look like you know where you are going. Withdraw cash from a bank or within a busy area in daylight hours.

Keep valuables out of sight. Confirm public transportation schedules so you will not be left stranded for long periods of time.

Be aware of your surroundings. Always trust your gut instinct. If an area feels less than safe, do not feel foolish or that you are overreacting. Get to a group setting or a busy area to feel safe. If you need assistance, ask a nearby shopkeeper for help or find a member of the local police force.

Brush up on the cost of goods and services. Any traveler, male or female, is at risk of price gouging. Learn currency

conversion rates and educate yourself about the costs of typical items, like food, transportation and lodging. This way you will know if someone is trying to take advantage of you.

Enlist others to help. Ask the hotel manager to place you in a room close to the main floor or front desk. On trains, women traveling solo can usually reserve overnight rooms closest to the conductor. Consider registering with your local embassy if you will be traveling in a foreign country for more than a few days. Consular services can be helpful in emergency situations.

Work with an experienced travel agent.

A travel agent will have insight on which areas, resorts and hotels may be most practical for solo travelers. An agent also may have information about solo-friendly tours and groups. There may be vacation packages that cater exclusively to those traveling alone.

Solo travel can be pleasurable and exciting for women and men alike. Exercising caution and employing common sense can help female travelers enjoy trips that are memorable for all the right reasons.

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ALL DRESSED UP WITH SOMEWHERE TO GO. Explore the ancient Inca ruins of Machu Picchu, sample Peruvian gastronomy, discover the charming cities of Lima and Cusco and the islands on Lake Titikaka.

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Join us May 13th at the Denman Island Community Hall for "Let's Talk Travel" from 1-3:30pm.

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449B - 5th Street

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Open 8am-10pm (7 days a week)

16 Women Today

SPRING 2015 • COMOX VALLEY ECHO