050714 Women Today Magazine

Mastering the Juggling Act How to balance a career and new motherhood

Saving and Single Mothers

How single moms can cut costs

Yoga and You

The many benefits of yoga

MAY 2014 | A SPECIAL SUPPLEMENT TO

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May 8, 2014 • theintelligencer.com

A Supplement of

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3 Juggling a career and new motherhood 4 Women & Finance; three questions every woman should ask 6 Switch jobs with grace and decorum 6 Best exercises for female weight loss and toning 7 Strength training tips for women 8 Which doctor to see and when 9 New debate over need for mammograms 10 Women’s heart attack symptoms can differ from men’s 10 Did you know? Symptoms of a heart attack 11 The many benefits of yoga 12 Make the most of your next shopping trip 13 Money-saving tips for single moms 13 Exercise and the older woman 14 Alcoholism not exclusive to men 15 Testosterone and its role in women’s health

Theintelligencer.com • May 8, 2014 2011 figure less than surprising, the fact remains that today’s working mothers have more on their plate than ever before and are under more pressure to juggle those responsibilities than their predecessors.

Juggling a career and motherhood is difficult for any woman, but the transition to wearing two hats can prove an especially difficult adjustment for new mothers. The following are a handful of tips for new mothers about to embark on the challenging task of juggling a career and a growing family.

Juggling a career and new motherhood The role women play in society and within their own households has changed dramatically over the last half-century.

According to Pew Research Center analysis of the Decennial Census and American Community Surveys Integrated Public Use Microdata Sample files, in 1960 just 10.8 percent of married mothers were the primary earners in households that included children under the age of 18. That figure rose steadily over the next 50 years, reaching 40.4 percent by 2011. Though the steady rise in those percentages makes the

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Carefully consider career decisions.

Some new mothers respond to motherhood by making changes with regard to their careers. While adjustments will almost certainly need to be made, it’s important that women avoid knee-jerk reactions. Some women feel guilty about not spending enough time with their children and ultimately allow that guilt to govern their decisions about their careers. But women who don’t give ample consideration to such decisions may grow to regret them when they find they miss their old jobs and the responsibilities and sense of purpose that comes with those jobs. When making career decisions as new motherhood is approaching or after it arrives, make a list of the pros and cons to each decision and the motives behind each decision you might make. The more thoughtfully you approach each decision, the happier you’re likely to be with that decision once it’s been made.

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Look for ways to reduce your workload at home. Juggling a career and new motherhood won’t just have an impact at the office. Part of making a successful transition from working professional to working mother is recognizing that adjustments need to be made at home as well. Both new parents are in the same boat, but mothers are the ones who spend the first three months at home with their new child, and during those three months new mothers typically develop a certain rapport with their new babies that new fathers do not. Babies may prove more comfortable being fed or rocked to sleep by mom instead of dad. In such instances, look for ways to reduce your workload at home, whether that’s sharing cooking duties or other chores around the house that were once your responsibility alone.

Avoid going overboard at the office.

Working mothers are often driven to show their employers that new motherhood will not affect their on-the-job performance. In their haste to prove motherhood won’t prove a distraction, new mothers may take on more they can chew. Recognize that being a working mother does require an adjustment period, especially in the immediate weeks and months after maternity leave has ended and your body has yet to adjust to its new schedule. Accept help when it’s offered and recognize that good employers understand the adjustments you will need to make in the immediate aftermath of a pregnancy.

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May 8, 2014 • theintelligencer.com

WOMEN & FINANCE Three questions every woman should ask Teresa Mabrey, Commerce Bank, Edwardsville Banking Center Women may now outnumber men in the workforce1, but they still find themselves at a disadvantage when it comes to long-term financial security. Research by Aon Hewitt found that women contribute a smaller portion of their income to their retirement plans – 6.9 percent, compared to men’s 7.6 percent – with fewer taking full advantage of employer matches. The average retirement account balance for women is thus only $59,300, compared to $100,000 for men.

If you are a woman who doesn’t feel as financially secure as you would like, here are three questions to ask yourself: Question #1: Am I taking an active role in planning my financial future?

If you have a partner who handles all the family’s finances, the answer to this question is “no.” No matter how financially savvy your mate may be, you should still take some responsibility for your money.

If you don’t have a financial plan, the time to start making one is now. Planning starts with setting both short-term (e.g., buying a house) and long-term (e.g., funding your retirement) goals, and working with a financial advisor to create a roadmap for achieving them.

A subscription to the The New York Times or Kiplinger’s should keep you up-to-date on timely business issues. And your financial advisor is a ready resource for any questions

you may have.

Question #2: What is my current financial situation?

Do you know your net worth? What about your total monthly income and expenses? How much are you investing each year in college and retirement funds?

If you aren’t sure, you’re not alone. A surprising number of women (and men, too) don’t have a clear understanding of their overall financial position. But you should. Without it, you won’t know if you’re making progress toward your goals. Your financial advisor can help you create contingency plans NOW so you can be prepared should your fortunes reverse.

Source of new information – from Aug 2013 Women’s retirement contributions http://aon.mediaroom.com/2013-08-14-Aon-Hewitt-ReportShows-Women-Lag-Behind-Men-in-Saving-for-Retirement

Question #3: How long do you plan to live?

That’s a tough question for ANYONE to answer. But it’s an especially important consideration for women.

According to the Social Security Administration’s actuarial estimates, the average 40-year-old woman will live to be 82, compared to 78 for a man. That means a 40-year-old woman can expect to outlive her spouse by four years, which means her retirement income will need to stretch farther. Women also tend to choose safer, lower-return investments, resulting in smaller retirement funds. To avoid running out of money, you must learn the risks associated with your investments – including the risk of not accumulating sufficient savings for retirement.

Conducting financial research and seeking advice are good

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things. They tend to make women disciplined investors who fare better in the long-term than their head-in-the-sand sisters.

1New York Times Blog, http://economix.blogs.nytimes. com/2010/02/05/in-historical-first-women-outnumber-menon-us-payrolls/

Women’s income drops after divorce/spouse dies http://divorcesupport.about.com/od/ lovethenexttimearound/a/support_divorce.htm http://www.nasi.org/learn/socialsecurity/widowed-spouses https://www.oppenheimerfunds.com/articles/ article_10-29-09-111649.jsp Life expectancy – men vs women http://www.deseretnews.com/article/865593901/InAmerica-life-spans-are-growing-across-the-board. html?pg=all Social Security Actuarial Table http://www.ssa.gov/OACT/STATS/table4c6.html Men/Women Pay Gap http://www.bls.gov/cps/wlf-databook-2011.pdf

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May 8, 2014 • theintelligencer.com 100 calories in the 24 hours following a workout than they in the 24 hours after a workout that did not include strength training. This post-workout calorie burn is commonly referred to as “afterburn,” and it increases exponentially when women lift more weight for less repetitions instead of lifting lighter weight for more repetitions.

Choose the right

Lunges work major muscle groups and are often an ideal strengthtraining exercise for weight loss.

Switch jobs with grace and decorum Women leave jobs for various reasons. Some women cite disparities in pay, an inability to advance through the company or incompatibility with a particlar place of business as their reasons for seeking new employment, while others leave jobs to take time off for family obligations, only to reenter the workforce at a later time.

The Bureau of Labor Statistics say the average person changes jobs 10 to 15 times (with an average of 11 job changes) over the course of a career. Reports about employees in Fortune 500 companies have found, while women make up nearly 50 percent of these companies, they represent just 7.5 percent of top earners. Dissatisfaction with their income encourages some women to look for greener pastures.

Transitioning between jobs is common, but professionals can take certain steps to ensure their transition works out for them and does not burn any bridges along they way.

Have a definitive reason for leaving. It’s foolish to change jobs on a whim. Be clear about why you are leaving and whether problems can be remedied by speaking up or if leaving for another company really is the best solution. Having firm reasons for your resignation will enable you to leave with more confidence and conviction.

Provide enough notice to the company. If you have been working in a particularly poor environment, it may be tempting to run out the door even before your written resignation has finished printing. This may not bode well for future recommendations and leave your

name tarnished within the industry. Instead, give ample notice and find a mutually acceptable window of time in which your position will be filled. While two weeks is standard, some positions may require more or less time. It’s best not to drag your exit out too long though.

Meet with your boss first. Don’t let a boss find out about your intentions to leave the company through the workplace gossip mill.

It is always more professional to keep plans to yourself and show your boss the respect of hearing about your decision to leave first.

Do so in person and not over the phone or via email.

Continue to do your job to the best of your abilities. Giving notice is not a ticket to goofing off or participating in an office vacation.

Slacking off damages good will and is a surefire way to burn some bridges. Put in your best effort until the day you leave the company behind.

Avoid making negative comments. When discussing your reasons for leaving, be diplomatic but honest. Similarly, do not talk poorly about your former job to your new employer.

You may inadvertently portray yourself as a disgruntled employee. Furthermore, word travels fast within many industries, and a loose tongue may compromise future networking opportunities.

Maintain decorum even if it was not your idea to leave. Being fired or downsized can hurt, particularly when you thought you were doing a good job. Remain cool and always be professional. How you conduct yourself when facing adversity could speak well to your future employers.

William Shakespeare may have said that a person is remembered for his entrances and exits, and this is particularly true in the workforce. When it is time to leave an employment position for a new one, do so with grace and humility.

Best exercises for female weight loss and toning Diet and exercise go hand in hand, but diets are often associated with women while exercise regimens tend to be geared toward men. But exercise is just as important for women as it is for men, which is why women must find the right balance between diet and exercise to achieve their weight-loss goals.

Feel the burn of strength training Cardiovascular exercise is important, but women need more iron in their weightloss regimens, specifically the type of iron found on the weight bench. According to the National Center for Health Statistics, roughly 21 percent of women strength train two or more times a week. Skipping strength-training exercises eliminates one of the fastest ways to see measurable weight loss. Two sessions per week of strength-training exercises can reduce overall body fat by around 3 percent in as little as 10 weeks. Such exercises can trim inches off of your hips and waist, even if you aren’t cutting calories from your diet.

Muscle also helps burn calories even when you’re not working out. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long workout that included strength training burned an extra

strength-training workouts It may be easy to find a problem area on your body and target that area with certain exercises (think crunches for belly fat).

But this is not the best course of action.

It’s better to work an array of muscles in an exercise session rather than focusing on one particular area. The following exercises can help women build lean muscle and stimulate the afterburn of a good workout.

Pushups: Pushups are the bane to many a woman’s existence. However, pushups and stationary pushups, called “plank” exercises, fire up core muscles in the back and stomach. They also promote shoulder and arm strength, eliminating the need for bicep curls and other arm exercises. If pushups are difficult for you, start out on your knees and work up to doing pushups on your toes. As you build strength, you will find it easier to do pushups and notice your arms have added muscle and tone.

Lunges and squats: Lunges and squats target some of the largest muscles in your body, which are found in the legs and backside gluteus muscles. Lunges will also work the adductors and abductors of your inner and outer thighs. Not only do these exercises promote strength training in major muscle groups, they require balance provided by engaging core muscles in the abdomen. Your heart rate will increase when these larger muscles are being used at the same time, which means you’re getting a cardiovascular workout at the same time as you strength train.

Rowing: Instead of spending 30 minutes on the elliptical machine at the gym, use a rowing machine. In addition to the cardiovascular benefits that rowing provides, you will be working the muscles of the arms, back, shoulders, legs, and abdomen while you row. Rowing machines work more of the body than more traditional cardiovascular machines.

By including strength-training exercises in a workout and choosing activities that work the maximum number of muscle groups at the same time, women will see a more profound weight loss in a shorter period of time.

Theintelligencer.com • May 8, 2014

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Strength training tips for women

Many women might be surprised to know that strength training can be just as beneficial to the fairer sex as it can be to men. But according to the National Center for Health Statistics, only one in every five women include strength training in their weekly workout routines, a disconcerting figure that could be making it more difficult for women to maintain a healthy weight and protect themselves against potentially debilitating conditions such as osteoporosis.

So why are so many women avoiding the weights in favor

of the cardiovascular machines? Though the answer to that question remains a mystery, it’s fair to speculate that many women are hesitant to lift weights out of a fear that they will bulk up and appear muscular. Such a fear is largely unfounded, as the Women’s Heart Foundation notes that the average woman’s estrogen levels are so high that it’s difficult for her to become overly muscular.

In fact, women who lift weights tend to benefit without adding the bulk by building muscle that is firm and tone, a look that’s both healthy and vastly different from that developed by men who strength train.

In addition to producing toned muscles, strength training can help women to control their weight, as strength training reduces body fat and burns calories more efficiently. Muscle built during strength training also reduces a woman’s risk of injury by improving her balance and coordination.

Strength training also benefits a woman’s bones. As women age, their bone density decreases thanks to hormonal changes. That decrease in bone density puts women at risk of injury should they fall and also increases their risk of developing osteoporosis, a condition in which bones become brittle and fragile due to a loss of tissue.

But strength training slows that deterioration, helping bones maintain their strength longer.

While strength training pays numerous dividends for women, that’s only the case if training is done correctly.

The following are a few tips for women about to begin a strength training regimen.

Don’t go it alone. Beginners, both male and female, should always enlist some help when starting a strength training regimen. Many fitness centers offer one or two free personal training sessions to new members, and women should take advantage of such offers to learn how to use certain machines and the proper form for the various strength training exercises they intend to include in their routines. If a facility does not offer the sessions free, consider hiring a personal trainer for a few sessions until you are comfortable with each exercise and confident your form is correct. Proper form prevents

injury and promotes long-term health.

Keep it simple. Part of the difficulty with beginning a strength training regimen rests with the abundance of advice out there, whether “out there” is in your own gym or online. But simplicity is good when beginning a strength training regimen. Learn some basic exercises for each muscle group at first. Once you are comfortable with these basic exercises, and it might take several months to feel comfortable, you can then look to master additional exercises and create a more specialized strength training routine. Speak with a professional trainer at your gym to develop a good beginner’s routine and then expand on that routine later.

Don’t abandon cardiovascular exercise. Strength training should not be introduced at the expense of cardiovascular exercise. An adequate exercise regimen includes both strength training and cardiovascular exercise, which improves heart health (remember, the heart is a muscle, too), helps to boost metabolism and improves recovery time, among other benefits. As you grow more accustomed to your workout routine, increase the intensity of your cardiovascular workout and not the volume.

Don’t be discouraged. It’s easy to feel discouraged when beginning a strength training regimen, as results don’t come overnight, leaving some to question if they will ever get stronger and reap the rewards of their efforts. Significant cosmetic results such as finely toned muscles and considerable weight loss won’t be immediate, but if you stick to your routine, you will likely begin to notice your energy levels are improving and you feel better, and those kinds of results often come sooner rather than later. Use such encouraging developments as motivation if necessary and always keep in mind that strength training will pay off in the long run.

Many women avoid strength training out of fear that will

develop large muscles that compromise their femininity.

But such fears are unfounded, and strength training is a great way for women to get in shape and foster longterm health.

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May 8, 2014 • theintelligencer.com

Which doctor to see and when

Both family practitioners and doctors who cater to women’s health can perform many of the same healthcare screenings and services.

Women who split their health management among different doctors may not know which doctor to turn to when their health comes into question.

They may ask themselves, “Is this issue best addressed by a family doctor or a gynecologist?” Answers to such questions depend on personal preferences and the

type of condition you’re looking to treat.

Family doctors or general practitioners may be qualified to provide many of the screenings and services for which a woman may visit a gynecologist or women’s health practice. Such doctors can perform routine pelvic examinations, oversee screenings for cervical cancer and conduct breast exams to check for lumps and other abnormalities, just like a woman’s specialty doctor may run tests to calculate body mass index or check for cholesterol levels.

A woman who feels more comfortable with one specific doctor may see him or her for a variety of health concerns, provided that doctor offers certain services. However, there are instances when certain healthcare questions are best answered by specialists. The following information can help women determine which doctor to see when certain situations arise.

Annual physicals: Gynecologists and family doctors can conduct physical examinations. Both can order blood lab tests and urinalysis to check cholesterol levels and for any vitamin deficiencies.

Heart rate, blood pressure, weight, and height are other screenings that can be

handled at either office.

Bacterial and yeast infections or urinary tract infections: A general practitioner or gynecologist can address these infections.

However, some women feel more comfortable discussing genital issues with their gynecologists. A gynecologist may be more experienced at identifying problems and ordering appropriate follow-up exams. A family doctor may not require an examination unless you request it and may treat broad symptoms.

Colds and coughs: In theory, a gynecologist may be able to diagnose and treat common health ailments. But the majority of a gynecologist’s work concerns the female reproductive system, so common colds and coughs are best left to general practitioners who diagnose respiratory and bronchial conditions daily.

Mood disorders: If changes in mood seem to stem from hormones or the result of a pregnancy, a gynecologist or obstetrician may have treatment options available that can alleviate specific triggers. Many women initially turn to a family doctor if they are experiencing depression or changes in mood or behavior. Both a family doctor or a

gynecologist may refer a patient to a mental health specialist if the situation seems to warrant more action.

Nutrition and weight loss: Many patients see a family doctor to seek advice on adopting a healthy diet. Some medical offices have a nutritionist on staff who can offer food counseling and exercise advise.

Infertility: It is best to visit a gynecologist or obstetrician to talk about any infertility issues. Such doctors have more intimate knowledge of the female reproductive system and could be more learned regarding the latest therapies and studies pertaining to fertility.

Cancer screening: PAP tests and breast exams can be performed at either doctor’s office, although patients may feel more comfortable if a gynecologist performs these screenings.

It is important to note that not all gynecologists are obstetricians. Some handle women’s reproductive issues but do not deliver children. Patients who prefer a doctor knowledgeable about reproductive health and won’t be busy handling child deliveries should select a gynecologist.

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Theintelligencer.com • May 8, 2014

New debate over need for mammograms

Some studies indicate that self-examinations of the breast may be safer and more effective at saving lives than mammograms.

Recent findings concerning the number of breast cancer deaths that have been prevented by mammograms has led to a shift in thinking regarding the efficacy of mammograms when screening for cancer.

A study from Canadian researchers published in the February 11, 2014 issue of the British Medical Journal followed nearly 90,000 women for 25 years. These women were randomly assigned to either get mammograms and screening by trained nurses or to receive no screening beyond self-breast exams. The results showed that 22 percent of aggressive breast cancers were overanalyzed and would been too minor to pose a life threat. Furthermore, the results concluded that women getting mammograms were just as likely to die from breast cancer as those who didn’t get them. Experts also

warned that the radiation used in mammograms could actually put women at greater risk for developing cancer.

This study is not the only one to highlight overinflated benefits of regular mammograms. Several additional studies have ultimately questioned the advantages of annual mammograms. Women who are diagnosed with breast cancer through mammography may endure certain unnecessary treatments for slow-growing cancers that were a miniscule health threat.

Dr. Erika Schwartz, author of “Dr. Erika’s Healthy Balance” newsletter, hasn’t had a mammogram in 15 years and finds that women are generally overradiated and overprodded. Dr. Schwartz recommends self-examinations as the best way for women to check for signs of cancer. Should

a suspicious lump be found, other tests for cancer exist. One such test is an ultrasound, which uses less radiation than a mammogram.

Statistics point out approximately 200,000 women and a few men are diagnosed annually with breast cancer in the United States alone, and that breast cancer kills roughly 40,000 people per year, according to the American Cancer Society.

Despite studies and statistics, immediate changes with respect to mammogram screenings are unlikely. Doctors are likely to remain cautious, and many still advocate for annual mammograms.

Ultimately, the decision to get or forgo a mammogram remains a woman’s choice, even if it’s one that research has shown may require more careful consideration than many women would otherwise think.

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May 8, 2014 • theintelligencer.com

Women’s heart attack symptoms can differ from men’s

Pain in the neck or jaw could be a sign of heart attack in women.

Symptoms of a heart attack can include radiating pain down the arm and tightness in the chest. While these may be universally recognized symptoms of heart attacks for men, new studies have shown such symptoms are not necessarily what women can expect if they’re having a heart attack.

Research indicates women may experience symptoms quite different from men when it comes to heart attacks.

Dismissing the symptoms of a heart attack can delay life-saving actions. It is critical for women to recognize warning signs. Even when signs are subtle, the results can be deadly.

The American Heart Association notes that a heart attacks occurs when blood flow that brings oxygen-rich blood to the heart is slowed down or cut off. Arteries that supply blood flow to the heart may gradually become blocked by cholesterol, fat and plaque. The National Institutes of Health indicate women often experience new or unusual physical symptoms as early as a month before experiencing a

heart attack.

Women’s symptoms may not be as predictable as men’s, but there are still some signs to consider: • sweating, • pressure in the chest and back that may feel like a rope being tightened around the body, • nausea, • pain in the back, neck, jaw or stomach, • shortness of breath without having exerted yourself, • lightheadedness, • chest pain may be present, but fewer than 30 percent of women actually experience any pain in their chest, • unusual fatigue, • indigestion, and/or • sleep disturbances.

If a woman experiences any of the above symptoms and suspects a heart attack, it is better to be safe than sorry. First,

call 9-1-1 and make sure to follow the operator’s instructions. Chew and swallow an aspirin (325 mg) if you have one available. Aspirin will prevent platelets in the blood from clotting and further blocking up an affected artery. This prevents any other heart muscle cells from dying from a clot obstruction.

If you suspect you are having a heart attack, do not drive yourself to the hospital.

Wait for paramedics or have someone else drive if you have no other choice.

Lie down and try to remain as calm as possible until emergency responders arrive. Be somewhere safe in case you lose consciousness and have the door unlocked so that EMTs can get inside your home should you lose consciousness.

One of the best ways to remain healthy with regard to heart attack is to take certain preventative measures to reduce your risk of heart attack. Quitting smoking, walking 30 minutes per day and choosing foods that are lower in fat and dietary cholesterol can help prevent heart attacks.

Did you know?

The symptoms women feel when suffering a heart attack are often different than those exhibited by men. According to Jeanette Yuen, M.D., a cardiologist at New York’s White Plains Hospital, women’s heart attack symptoms can be so mild that women may mistakenly believe they are suffering from a more innocuous medical issue, such as acid reflux or even the flu. But symptoms such as nausea, cold sweats and radiating pain in the stomach are recognized by the American Heart Association as possible indicators of a heart attack in women, and these signs should not be written off as signs of a cold or stomach ailment, as women are at risk of heart disease and heart attack despite the misconception that such ailments are exclusive to men.

Women at risk for heart disease and heart attack include those with a family history of heart disease; female smokers; female diabetics; women with high cholesterol and/or high blood pressure; and women who are post-menopausal, physically inactive or overweight. Women, particularly those over 50, who begin to feel physical discomfort in their chest or any of the aforementioned symptoms should consult their physicians immediately.

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Theintelligencer.com • May 8, 2014

yoga

The many benefits of

In its 2012 “Yoga in America” study, Yoga Journal found that more than 20 million Americans practiced yoga, a nearly 30 percent increase from 2008, when the magazine conducted its previous study. Among the millions of yoga practitioners surveyed, roughly 82 percent were women. While those statistics figure to change as more and more people, men and women alike, turn to yoga, it’s clear that women, at least in the western hemisphere, are blazing the yoga trail.

Many women turn to yoga because they recognize the value of strength training but are uncomfortable or nervous about lifting weights. The various poses performed in yoga can increase muscle strength and tone, providing similar benefits to weightlifting without forcing women to spend time among men in the weight room. But yoga does more than improve strength and muscle tone. The following are a few additional benefits of yoga, some of which may surprise even the most devoted of practitioners.

Improved flexibility: Some people are intimidated by yoga because they feel their bodies simply aren’t flexible enough to perform many of the poses typical of the average yoga class. While beginners may find the poses difficult, they are designed to safely stretch muscles. Over time, the poses may release lactic acid that builds up in muscles, and that lactic acid often contributes to fatigue, pain, stiffness, and tension. This release leads to improved flexibility, and like many physical activities, yoga poses become easier to perform as practitioners’ bodies become more accustomed to them.

Increased range of motion: Joint pain does not discriminate based on age or gender, and many sufferers of joint pain find it debilitating at times and at least mildly painful most of the time. But yoga can improve lubrication in the joints, increasing one’s range of motion as a result. That makes it easier for some people to live with joint pain, which may even subside among practitioners who fully commit to yoga.

Improved posture: The stronger, more flexible body that yoga often creates also contributes to better posture. Many yoga poses rely on the deep abdominal muscles to help maintain each pose, and this strengthens the body’s core. A stronger core increases the likelihood that a person will stand straight and tall, an improvement in posture that many nonpractitioners would enthusiastically embrace.

Reduced stress levels: Yoga practitioners often tout the effect that yoga has on their stress levels. Certain styles of yoga employ deep breathing techniques that force the mind to focus on breathing, and that focus has a calming effect, reducing stress as a result. Other yoga styles may employ meditative practices that aim to

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The majority of yoga practitioners are women, many of whom may be benefitting from yoga in ways they never imagined. clear the mind of distractions that contribute to stress. Novices may be skeptical and question the efficacy of such techniques, but long-time practitioners of yoga find its effect on stress levels to be a hidden benefit of the practice. In addition, research has suggested that yoga may result in an increase of hormones associated with relaxation.

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May 8, 2014 • theintelligencer.com

Make the most of your next shopping trip With the economy on the rebound, shopping trips are once again becoming an indulgence for men and women alike.

Responsible shoppers know to spend within their means, but shopping excursions can still be enjoyable even for those shoppers with limited budgets. The following are a handful of ways shoppers can make the most of their next shopping trips.

Employ the buddy system. Most activities are made more enjoyable when friends are along for the ride, and shopping is no exception. Shopping with friends can make the trip more fun, and friends can offer their opinions on everything from clothing to appliances. In addition, friends can discourage one another from spending beyond their means.

Comparison shop. Many shoppers feel that finding a good deal is the most fun part of shopping. Anyone can walk in off the street and pay full price for an item, but savvy shoppers pride themselves on finding the best deals. Shoppers can

start their comparison shopping even before they visit their favorite retailers, comparing online prices with the prices they are likely to pay in-store. Such research may also unearth sales that are not heavily advertised, netting shoppers even more savings. Shoppers who find items at heavy discounts online may even be able to find retailers who will match those discounts in-store. But that requires shoppers do their homework first.

Take advantage of retailer apps. Many retailers now have their own smartphone apps, which can net shoppers even more savings. Before heading downtown to shop till they drop, shoppers should download apps from their favorite retailers. Such apps can alert shoppers to any sales and may even make them eligible for special discounts available only to the smartphone users who have downloaded the store app. In addition to retailer-specific apps, shoppers may be able to take advantage of coupon

apps that collect information on various in-store and online promotions and alert customers to such deals when they are within spitting distance of the stores.

Such apps are typically free and can save shoppers substantial amounts of money.

Develop a plan. Once they have set aside a day for some retail therapy, shoppers should plan where they want to shop and make a list of what they need.

Shoppers can still make some time for window shopping, but spending too much time gazing into store windows can cost shoppers time to purchase those things they truly need. Make a list of stores anyone going on the trip wants to visit, and then allow yourselves ample time to get what you need and gaze at what you want.

Many shoppers find their shopping trips are now few and far between. But there are ways that savvy shoppers can still visit their favorite retailers without busting their budgets.

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Theintelligencer.com • May 8, 2014

Money-saving tips for single moms Life as a single mother is not easy. In addition to the challenge of raising a child without another parent in the household, single mothers face many of the same challenges faced by married parents, only they must do so on just one income.

Stress is a reality for many single parents, and much of that stress can be traced to the financial burdens of single parenthood. Single parents often find themselves looking for ways to save money, and the following are a handful of ways to do just that.

Resist the urge to overextend your budget. Many expenses, such as groceries and housing, are necessities.

But single parents know there is also tremendous pressure to spend money on things that have nothing to do with need.

For example, come the holiday season, single parents may feel pressured to buy youngsters everything on their holiday wish list. It’s easy to succumb to such pressure out of guilt or in an attempt to make sure kids don’t feel cheated when they receive less gifts than their friends.

But if succumbing to such pressure will

stretch your budget, this might have grave consequences down the road. The same approach can be taken when making bigticket purchases. If a new car will bust the budget, then shop for a preowned model, ideally one that is dealer certified and still covered under its original warranty.

Explain your financial situation to your kids. Keeping kids in the dark about your finances may lead to trouble or create undue stress. For instance, if kids are not aware that money is tight, then they may struggle to understand why they can’t have the latest must-have sneakers or fill up the grocery cart on trips to the store.

But single mothers who explain the idea of a budget and define that budget for their kids will likely find their kids are willing to cooperate and make good partners with regard to staying within the budget.

Pay bills on time. Allowing bills to go unpaid or routinely paying them late is only adding stress to a situation that, for many single mothers, is already stressful enough. Interest payments and penalties for paying late can quickly add up and turn a significant but manageable bill into an

albatross that can loom over your finances for months if not years. If your credit card bills have already spiraled out of control, consult the credit card company to see if you can work out a payment plan in which interest will stop accruing so long as you continue to make agreed-upon monthly payments. Companies may be willing to work with you, and such a payment plan is less likely to have a negative impact on your long-term credit, something that cannot be said for declaring bankruptcy.

Trim entertainment costs. Another way for single mothers to save money is to trim the amount of money they spend each month on entertainment. Cable television has become increasingly expensive in recent years, but single mothers have alternatives that can be considerably less expensive. In lieu of paying for cable television, single mothers can subscribe to a streaming service, such as Netflix or Hulu Plus, that charges a fraction of what cable companies charge but still offers a substantial amount of current content.

Exercise and the older woman The aging process has a way of making people riskaverse. Financial advisors typically recommend that men and women steer clear of risky investments as they age, and men and women over 50 often make lifestyle choices to reduce their risk of developing certain medical conditions. As women age, some may feel exercise is simply too risky. Hormonal changes brought on by aging decrease a woman’s bone density, and that fact makes many women over 50 hesitant to embrace exercise. But exercise plays a key role in helping women over 50 secure their long-term health and reduce their risk of injury.

Exercise promotes independence. Some women feel that exercising after 50 increases their risk of injury, which can make them overly dependent on their loved ones.

But exercise, in particular strength training, slows bone deterioration, helping bones stay stronger longer and reducing a woman’s risk of suffering a potentially debilitating injury. Independence is especially important to seniors, many of whom spent years planning their retirements and awaiting the day when they would be free to travel at their leisure. Daily exercise can help women maintain that independence by reducing their risk of injury and other ailments that can be confining.

Exercise can improve sleep. Some women who are fighting fatigue may feel that routine exercise will only make them more tired. But exercise actually improves energy levels and makes it easier to get a better night’s rest. Numerous studies have shown that routine exercise

can improve sleep quality and even increase energy levels throughout the day, something that should raise an eyebrow among women who do not exercise but routinely find themselves fighting fatigue. A more quality night’s rest improves vitality, making it easier for women to exercise and make it through the day without feeling fatigued.

Exercise benefits those with limited mobility. Women over 50 with limited mobility may feel that exercise serves no purpose because of their disability or physical condition. But even women confined to wheelchairs or those forced to walk with a cane or walker can benefit from cardiovascular exercise and even light strength training. Such exercises can improve a woman’s range of motion while reducing her risk of heart disease.

It’s never too late to start exercising. Many aging women feel their time to embrace exercise has long since passed. But it’s never too late to start exercising. Women should take a conservative approach when exercising after a long hiatus, beginning with a slow walk around the neighborhood or a local park. Walking is a great beginner’s exercise, as it provides a good cardiovascular workout while working a variety of muscle groups. As your body readjusts to physical activity, gradually increase the intensity of your exercise sessions, adding some strength training, ideally under the supervision of a professional.

Always stretch immediately after each exercise session, and give your body ample time to recover, especially when you begin your new regimen.

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May 8, 2014 • theintelligencer.com

Alcoholism not exclusive to men

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In late 2013, television journalist Elizabeth Vargas, known for her work on the television newsmagazine “20/20” as well as her role as anchor of ABC’s “World News Tonight,” made headlines of her own when she left that network’s popular morning show to seek treatment for alcoholism. The news came as a shock to many viewers, not only because Vargas was a successful professional who had risen to the top of her field but also because few people associate alcoholism with women. While the stereotype of an alcoholic may suggest an old man of failing health, women, even young women, can suffer from alcoholism.

In a 2013 radio interview with National Public Radio, author Ann Dowsett Johnston discussed her own alcoholism and whether or not today’s young women are drinking as much as young men.

Johnston noted that in her research for her book, “Drink” (HarperWave), she noticed that women in the United Kingdom were dying of late-stage liver disease, which is often associated with old men, as early as their late 20s, and that American female college students are consuming comparable amounts of alcohol as male students, which may be leading them down a path to alcoholism after college.

Though excessive alcohol consumption is harmful to men and women alike, women who consume comparable amounts of alcohol as men are very likely putting themselves in more danger than their male counterparts. That’s because, according to the National Institute on Alcohol Abuse and Alcoholism, alcohol disperses in body water, and women have less water in their bodies than men.

So when a man and a woman of the same weight drink the same amount of alcohol, the woman’s blood alcohol concentration will be higher than the man’s, putting her at greater risk for both long-term and immediate harm.

And there are additional health risks for women who consume alcohol.

Liver damage: Females who drink are more likely to develop alcoholic hepatitis, or liver inflammation, than men who drink the same amount of alcohol. Alcoholic hepatitis can also pave the way for cirrhosis, a chronic disease of the liver that is often the result of alcoholism.

Pregnancy: Many women are aware that drinking during pregnancy carries enormous risk, but few may know the actual consequences of such behavior.

When a woman drinks during pregnancy, her fetus is more likely to have learning or behavioral problems during its lifetime and may even develop abnormal facial features, such as a thin upper lip and decreased eye width. In addition, the divot or groove between the nose and upper lip flattens with increased prenatal alcohol exposure.

Heart disease: Heart disease can be traced to a host of causes, not the least of which is chronic heavy drinking.

But female heavy drinkers are more susceptible to alcohol-related heart disease than men.

Breast cancer: The NIAAA notes that women who consume roughly one drink per day have a 10 percent higher risk for breast cancer than women who abstain from alcohol. And that risk only rises with each extra drink a woman has.

Alcoholism is rarely associated with women, which may give some women the false impression that alcoholism is not something they need to worry about.

But alcoholism does not discriminate based on gender, and women would be wise to learn about drinking and how their own habits may be affecting their immediate and long-term health. More information is available at www.niaaa. nih.gov.

Theintelligencer.com • May 8, 2014

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Testosterone and its role in women’s health Men aren’t the only ones with testosterone in their bodies. Although present in much smaller concentrations, testosterone is key to many functions of the female body.

Testosterone is commonly thought of as a male hormone, but people may be surprised to learn that testosterone is present in the female body as well. Testosterone serves a few different functions in the female body and could be instrumental in some therapies, including those for menopause and low sexual drive.

An androgen group hormone, testosterone is derived from cholesterol. Women produce testosterone in their ovaries and adrenal glands. Even after a woman enters menopause, her ovaries will still produce testosterone. Although women produce only a fraction of the testosterone found in men, it still serves some key functions in the female body.

Muscle development: One of the main functions of testosterone in the female body is muscle development. It is key in maintaining the structure, cell growth and function of muscles in the body. Testosterone also helps turn fat into muscle.

Since women produce less testosterone than men, females may not be thought of as overly muscular. However, without testosterone, women’s muscle tone may be minimal and women would feel weak.

Sexual health: Testosterone affects libido and sexual response in both women and men. Low testosterone in the body can cause a lack of sexual desire, as the hormone will not trigger the receptors in the brain that signal sexual awareness.

Furthermore, testosterone in women is responsible for sensitivity in the breasts and genitals and can further enhance the sexual

mood and experience. Because testosterone levels begin to diminish when a woman begins menopause, testosterone therapy may be considered to renew libido.

Fertility: Women of childbearing age may be surprised to learn that testosterone, in addition to estrogen and progesterone, plays a role in fertility. Testosterone, which peaks around the middle of the menstrual cycle when ovulation occurs, can, according to a paper published in the journal Reproductive Biology and Endocrinology, increase the chances of conception. Some androgens, such as testosterone and dehydroepiandrosterone, may work together to encourage development of eggs in the ovary in the early stages of oocyte (egg) maturation.

Mood and mental health: Testosterone is sometimes referred to as the “person-ality hormone,” as it can play distinct roles in mood and emotional health. According to the organization Natural Hormones, healthy levels of testosterone have been found to produce a sense of power, motivation, well-being, assertive-ness, and happiness. Testosterone may protect against depression and alleviate stress. Testosterone also affects brain health, potentially protecting against conditions such as dementia and Alzheimer’s disease.

Hormones can play pivotal roles in the female body, and it is important that women recognize the various roles testosterone plays in their bodies.

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Theintelligencer.com • May 8, 2014

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