SVM_Women Today_February 2022

February 2022 A Special Supplement to est. 1851

Take Care when Working Out Exercise-related injuries women should be aware of

Needs & Nutrition Vitamins and supplements women need

Getting Back in the Game

Exercising after pregnancy

Moving Up

Fast-growing and high-paying careers for women

Did you know?

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Moms need timeouts, too

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Vitamins and supplements women need

5 6

Exercising after pregnancy

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The benefits of pelvic floor exercises

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The evolution of women’s employment

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Fast-growing and high-paying careers for women

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Exercise-related injuries women should be aware of

How women can keep their careers going forward Coping with double-burden syndrome

Women Today | February 2022

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omen spend considerably more time each day than men engaging in various household activities. According to the 2019 “American Time Use Survey” from the United States Bureau of Labor Statistics, women spend an average of 2.16 hours each day on household activities, while men spend an average of 1.39 hours on such pursuits. The survey identifies household activities as housework such as interior cleaning and laundry, but also other activities such as managing the household’s finances and preparing food. Women also spend roughly twice as much time as men caring for and helping household members. Such figures may reflect gender roles that date back several decades if not longer, even though family situations have long since changed as more and more women have entered and remained in the workforce. For instance, the BLS survey found that, in 2019, men spent an average of 7.96 hours per day working, while women spent 7.15 hours per day working. Such figures support the notion that many households can share household activities more equitably between spouses.

Moms need timeouts, too

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hile time-outs may be torturous for young children eager to get up and go, alone time may sound like paradise to busy mothers. It can be helpful for parents to schedule daily timeouts, though breaks a few times per week can do the trick as well.

Timeouts can benefit moms who need a break during or after a long day. Such breaks can be restful and reenergizing.

Any woman can benefit from a time-out, but working mothers juggling careers and home life may be especially in need of scheduled breaks.

Women who want to incorporate more breaks into their daily routines should know that it’s possible to do so, even on the most hectic days.

opportunity to enjoy when other people or tasks require your attention. Listening to music, taking an exercise class, writing in a journal, engaging in artwork or other crafts, or reading a book make for great timeout activities. A timeout is not the time to catch up on chores.

Treat yourself on occasion.

Build an extra treat into the time-out, such as a bite of a favorite dessert or purchasing a clothing accessory or a luxurious body butter. This can make the timeout even more enjoyable.

Timeouts can be utilized by women who feel they need opportunities to unwind and put themselves first for a short time.

You don’t need much time.

A break doesn’t need to be extensive to be effective. Schedule around 30 minutes for the timeout. That’s just enough time to watch a sitcom, read a chapter in a book or enjoy a nice, steamy bath.

Choose a kid-free time of day.

If possible, select a timeout period when the kids are away from home or you can be guaranteed some alone time.

If this is not possible, make an arrangement with your spouse to look after the kids while you get some alone time.

Find an enjoyable activity.

Select an activity for the timeout that you may not have the

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Women Today | February 2022

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Vitamins and supplements women need

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balanced diet does more than provide sustenance and fuel for daily life. Eating an array of healthy foods gives people the best opportunity to naturally obtain the vitamins and minerals needed for optimal health. But certain nutrients may be lacking even when a diet includes an assortment of colorful produce and a careful mix of proteins, carbohydrates and fats. The right supplements can help overcome such deficits, and women often need different supplementation than their male counterparts.

Vitamins geared toward women are not just a marketing ploy; most contain formulations that cater to women’s unique needs at various stages in life. The Office on Women’s Health and WebMD recommends these vitamins for women to maintain good health.

Vitamin D

The Cleveland Clinic reports that 42 percent of Americans are vitamin D deficient. Vitamin D comes from diet but also is produced in the skin when the body is exposed to sunlight. Vitamin D helps the body absorb and maintain adequate levels of calcium and phosphate, which are essential to bone health. Rush University Medical Center says recent research suggests vitamin D may help guard against severe COVID-19 infections. Some populations have higher levels of vitamin D deficiency, particularly people of color, those with inflammatory bowel diseases and postmenopausal women.

Folic acid

Folic acid or folate (also known as vitamin B9) helps the body make blood cells and the DNA for new cells. This B vitamin also is key to preventing birth defects like spina bifida. According to the March of Dimes, one in two pregnancies are unplanned, and

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Women Today | February 2022

adequate folic acid is required at the early stages of gestation to help the fetus develop healthfully. All women who are sexually active are advised to take a multivitamin that contains folic acid in concentrations of 400-800 mcg. In addition, folate can be found in dark, green, leafy vegetables, nuts, beans, and cereals with added folic acid.

Vitamin B12

Vitamin B12 comes mostly from animal products. Therefore, anyone who follows a vegetarian or vegan diet may need supplementation to ensure they are getting enough B12. Pregnant women will find B12 is important for baby’s development. Without it, the infant may have low birth weight or other health problems, advises the OWH. Vitamin B12 also helps produce healthy red blood cells, may support bone health, could reduce risk of macular degeneration, and may reduce symptoms of depression. After age 50, women’s bodies cannot absorb vitamin B12 as readily, so supplementing or eating fortified foods can help.

Calcium

Growing girls need 1,300 mg of calcium each day to develop strong bones for adulthood. After menopause, women may need nearly the same dosage (1,200 mg) to help slow the bone loss that comes with aging. Calcium is found in low-fat dairy products and foods with calcium added.

Healthy eating may be a goal, but the U.S. Food and Drug Administration notes that 99 out of 100 Americans don’t meet even minimum standards of a balanced diet. Supplementation can help meet those standards and ensure a long, healthy life.

Exercise-related injuries women should be aware of Stress fractures: Women who participate in high-impact sports and activities may be especially vulnerable to stress fractures.

That’s even more so for women suffering from what’s known as the “female athlete triad,” which the Harvard Medical School characterizes as a combination of inadequate calorie and nutrition intake, irregular menstrual periods and bone loss. Consuming a nutritious diet that includes adequate calcium and vitamin D can help reduce risk for stress fractures. Rest also reduces that risk, especially for female athletes who engage in high-impact sports.

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xercise is a vital component of a healthy lifestyle. Various studies have shown that people who find time to exercise regularly have a lower risk for diabetes and heart disease and also experience greater life satisfaction than people who do not exercise.

Though exercise should be a routine part of everyone’s life, it’s important that people who are physically active recognize the risk for injury that comes with such activity. Such recognition can encourage the kind of balance that can make active men and women less susceptible to injury. It’s also important for active adults to recognize that they may be susceptible to certain types of injuries based on a host of factors, including gender.

According to the Geisinger Health System, a regional health care provider servicing parts of the United States, the differences in body composition and hormone levels between men and women can make women more susceptible to certain injuries than men. For example, Harvard Medical School notes

that women have higher estrogen levels and less muscle and fat than men, and these factors and others can contribute to higher incidences of certain injuries among female athletes than male athletes. Though

that’s unfortunate, recognition of this gender gap has, according to Harvard Medical School, inspired some innovative efforts designed to prevent injuries in female athletes.

Female athletes and exercise enthusiasts can do their part by recognizing which injuries they may be more susceptible to. Once that recognition has been made, women can speak with their physicians about what they might able to do to reduce their injury risk.

Knee injuries: Harvard Medical School notes that knee injuries are especially common among women who play soccer and basketball. Geisinger notes that tears of the anterior cruciate ligament, or ACL, are more common for active women than active men because women have wider pelvises than men, which places increased strain on their ACLs. In addition, the muscles in women’s hips are typically weaker than men’s, which results in reduced leg control when jumping or landing. That can put extra strain on the ACL, increasing the likelihood that it will tear when turning quickly or accidentally falling. Certain muscle strengthening exercises can greatly reduce risk for ACL injuries, and active women are urged to discuss such exercises with their physicians.

Plantar fasciitis: Sports fans are familiar with plantar fasciitis, an inflammation in the thick band of tissue that supports the arch on the bottom of the foot. Many a professional athlete has experienced plantar fasciitis, and women who in engage in certain physical activities may be susceptible to it. Geisinger notes that women are not necessarily more susceptible to plantar fasciitis than men, though they might be more likely to engage in the kinds of activities, such as ballet and aerobic dance, that increase their risk.

Physical activity is important for people of all ages and backgrounds. Women who are physically active and recognize their susceptibility to certain injuries can take steps to reduce their risk for such issues.

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Exercising after pregnancy

estimates that PPD affects as many as one in seven women and notes that it won’t go away on its own, making exercise a valuable tool in the fight against PPD.

How much exercise do I need after giving birth?

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regnancy takes a toll on a woman’s body and produces an assortment of biological changes. After confronting and managing those changes for nine months and ultimately giving birth, it’s not uncommon for women to look for ways to feel how they did prior to becoming pregnant. One such way is through exercise, though it’s important that women avoid rushing into new fitness regimens after giving birth.

Why exercise after pregnancy?

Infants require round-the-clock attention, and women tend to be their primary caregivers in the first few months. That’s especially so for women who intend to breastfeed. Nightly wakeup calls in the middle of the night are just one of the challenges associated with caring for infants, and given the extent of those challenges, it’s easy to put exercise on the back burner. However, the American College of Obstetricians and Gynecologists cites a host of benefits of exercise for postpartum women. Exercise strengthens and tones abdominal muscles, helps improve energy levels and can even help to relieve the stress that comes with caring for an infant.

In addition, the American Psychological Association notes that exercising after pregnancy, once women get the green light to do so from their physicians, may help women avoid or reduce the severity of postpartum depression, or PPD. The APA

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No two women are the same, so it’s imperative that women discuss how they feel with their physicians after giving birth. Some women are ready to exercise the day after giving birth, while others may need more recovery time.

The ACOG recommends that women get at least 150 minutes of moderate-intensity aerobic activity every week. Various 10-minute sessions throughout the day can help women meet that recommendation without making them feel overtaxed.

However, women should not begin exercising after childbirth without first getting the go-ahead from their physicians.

What is moderateintensity aerobic activity?

The ACOG notes that brisk walking and riding a bicycle on level ground qualify as moderateintensity aerobic activity. So a brisk, half-hour walk with baby in stroller can help women meet the daily recommended amounts of exercise.

What about breastfeeding and exercise?

Women should still be able to exercise even if they’re breastfeeding. The ACOG recommends that mothers feed their babies or express their milk prior to working out so they can avoid any discomfort that may result from engorged breasts.

When exercising, make a concerted effort to stay hydrated and wear a well-fitting bra that provides ample support and protection to the breasts.

Exercising after pregnancy can benefit mothers in myriad ways.

More information can be found at www.acog.org.

Women Today | February 2022

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The benefits of pelvic floor exercises

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xercise can encompass anything from jogging on a treadmill to lifting weights to engaging in group cardio classes at a gym. A growing number of women are including pelvic floor exercises in their fitness routines.

A strong pelvic floor is essential for various reasons.

According to Maddie Gentile, a certified personal trainer in New York, most women do not consider their pelvic floors until the muscles in this area become weakened.

What do pelvic muscles do?

According to the online health and wellness resource Healthline, the pelvic floor muscles support the bladder, bowel and uterus. They also play an important role in sexual function, increasing the ability to feel pleasurable sensations.

During pregnancy, pelvic floor muscles support the baby and contribute to the birthing process.

Side effects of weakened muscles

Various conditions can develop when pelvic floor muscles weaken. Weakened muscles may contribute to urinary incontinence or the more mild stress incontinence, which involves leaking urine after laughing, sneezing or coughing, indicates the Mayo Clinic. Weak pelvic muscles also may cause fecal incontinence.

The pelvic muscles are instrumental in keeping the body upright and supported.

Heather Jeffcoat, DPT, founder of Feminia Physical Therapy, says “the pelvic floor works in tandem with the deep abdominal muscles, acting as an internal corset.” Weak muscles may lead to back pain or even uncomfortable sex in addition to incontinence. Furthermore, weakened pelvic floor muscles can contribute to pelvic organ prolapse. According to Harvard

Health, during prolapse the uterus, bladder or rectum drops or presses into or out of the vagina.

Pelvic floor muscles can weaken after pregnancy and childbirth. Factors like age, heavy lifting, chronic coughing, and obesity also are factors, states Healthline.

Exercising pelvic muscles

By working pelvic floor muscles through proper contraction and relaxation, women can ensure that the muscles do not become too loose. Kegel exercises are among the most popular pelvic floor exercises.

To find the pelvic floor muscles, one must first stop urination midstream. That action is targeting the right muscles.

According to the Mayo Clinic, to do Kegels, imagine you are sitting on a marble and tighten your pelvic muscles as if you’re lifting the marble. Try it for three seconds at a time, then relax for a count of three. Be careful not to flex the muscles in the abdomen at the same time. Aim for at least three sets of 10 to 15 repetitions per day.

In addition to Kegels, squats, lifting the torso into a “bridge” while lying on the floor, or doing a “bird dog” by extending the opposite arm and leg out while supporting the body on the other knee and arm (like a modified plank) can help.

Pelvic floor exercises can be added to any fitness routine.

Strengthening these muscles can help avoid injury, pain and other medical issues.

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The evolution of women’s employment

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omen have made great strides in various industries over the last several decades. Despite those strides, women still face many obstacles in the professional arena, including the gender pay gap. Business Insider

reports that the median full-time, year-round female worker made just 81.6 cents for every dollar her male counterpart made in 2018. Furthermore, the salary resource PayScale indicates research shows that the uncontrolled gender pay gap has decreased by just $0.07 since 2015.

Though the pay gap must be addressed, women have made strides unrelated to compensation. For example, a report from the U.S. Department of Labor released in January 2020 indicated

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Women Today | February 2022

that 95 percent of the net jobs added in December 2019 went to women. At the same time, women held just over half of all payroll jobs in America for only the second time in the country’s history.

The first period was during the Great Recession, when layoffs predominantly affected male workers.

According to NPR, the growing number of women on payroll could reflect a long-running evolution away from male-dominated industries toward the service side of employment, where women seemingly have an advantage. However, this may not be the only reason why women had been slowly edging out men prior to COVID-19.

The popular social media network and career resource LinkedIn analyzed more than 20,000 job applications on the job-hunting site Movemeon back in 2016. Some trends emerged during that analysis. Women were more likely to be invited for an interview after applying to a job, but they were also performing better at those interviews. Data indicated each application made by a woman was 35 percent more likely to result in a female hire compared to a man. Furthermore, women viewed 20 percent fewer jobs than men and were still finding success getting hired. The research indicated men were competing more for jobs but being hired less often.

An area where men still excel regards getting recruiters to open their social media/job-hunting profiles. In 2019, LinkedIn indicated recruiters were 13 percent less likely to click on a woman’s profile on the site when she showed up in a search, and 3 percent less likely to send a woman an InMail after viewing her profile. To combat this bias, more companies in the future may implement hiring that removes key identifiers like names and photos from candidates’ applications to judge applicants solely on their merits.

Despite the advances women have made in the professional arena, the United States Department of Labor indicates that females accounted for the overwhelming majority of all job losses in December 2020 due to the pandemic’s ongoing effect on the economy. The National Women’s Law Center says that, since February 2020, women have lost a net 5.4 million jobs due to the economic fallout from the pandemic.

Further analysis of women’s mark on the employment sector may be skewed until the economy recovers from the pandemic. But while the pay gap needs to be addressed, women have made great strides in other areas.

Fast-growing and high-paying careers for women

technology. Opportunities within this profession are expected to grow by 12 percent by 2026. Individuals in this field earn a median salary of $90,000.

Management analysts: Management analysts are brought in to find ways to make an organization more profitable or improve its efficency. Travel and consultation may be likely, so those should be considerations. Management analysts earn an average annual income of around $75,000.

Software developer: Keeping up with the technological times means having up-to-date equipment and software. Software developers help to write code or design applications for company use. This is a quickly growing field in which professionals earn average annual salaries of $85,000.

High-paying, stable jobs are out there for women who are in the market for a career change or trying to decide which fields to pursue.

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fter a tumultuous year with many ups and downs, there may finally be a light at the end of the tunnel. Growing confidence that the worst of the pandemic may be behind us has led many people to take inventory of their careers.

Women looking to change jobs soon may be exploring their options as they look for fulfilling, lucrative careers. The following are some profitable, in-demand career options, courtesy of the U.S. Bureau of Labor Statistics and Forbes.com.

Chief executive officer: CEOs are instrumental in both publicand private-sector industries. They are the top of the managerial food chain, and as such, command competitive salaries. A female CEO can expect to earn a median income of $90,000-$95,000.

Civil engineer: The BLS predicts civil engineer jobs will grow by 11 percent by 2026. Civil engineers will be responsible for revamping aging infrastructure, including roads, dams and bridges.

An average salary is $67,000 per year.

Nurse practitioner: Health care jobs are booming and in demand. Working independently or in collaboration with physicians, nurse practitioners provide primary care or specialize in various concentrations. Nurse practitioners earn a median annual income of $98,000.

Pharmacist: In addition to harboring a passion for providing quality health care to their communities, pharmacists often have a love for the chemistry involved in medications. Pharmacists must be licensed and possess a Doctor of Pharmacy degree. Pharmacists work in retail settings, but also in hospitals and clinics. The average annual salary for pharmacists is $98,000.

Computer and system information manager: A growing focus on inclusivity within STEM fields means now is a great time for women to pursue careers in these lines of work. Computer and information system managers plan, coordinate and direct the work of computer professionals while researching the latest trends in

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How women can keep their careers going forward

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omen have played essential roles in the global workforce for quite some time. Despite their contributions, women continue to face professional obstacles that many of their male colleagues never experience.

The differences between the professional challenges faced by women and those faced by men have been evident during the COVID-19 pandemic. A 2020 study published in the journal

World Development examined general inequality during the pandemic, focusing particularly on certain factors, including job loss. The pandemic had a devastating impact

on economies across the globe, and women bore a seemingly disproportionate percentage of that impact. The study found that, during the pandemic, women were 24 percent more likely to permanently lose their jobs than men. Women also expected their labor income to fall by 50 percent more than men during the pandemic.

Strategies to keep careers on track can be especially useful in the face of these obstacles and the many more female professionals will face even after the pandemic has ended. The following are some ways women can keep their careers going forward.

Continue education. The Graduate Management Admission Test, often referred to as the GMAT, is used to assess candidates for admission into graduate level management programs, such as MBA programs. A recent analysis of GMAT test takers found that 47 percent were women, which marked an all-time high. The value of education is undeniable, and women can continue their educations via the pursuit of advanced degrees as they look to keep their careers going forward.

Emphasize networking. The Association for Talent Development reports that 57 percent of job openings are filled through networking contacts. Networking is more accessible than ever thanks to social media sites like LinkedIn, and women can utilize such resources to build connections with mentors and colleagues that can share everything from career advice to access to new job openings.

Define career expectations. Defining career expectations early

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Women Today | February 2022

on can be beneficial in various ways. Such expectations can guide career choices and provide a road map that women can utilize to stay the professional course. This can help women make decisions about their careers when they come to forks in the road. For example, if a path to promotion seems blocked, women can examine their established career expectations to help them decide if it’s time to seek new employment. Defining career expectations also can help women effectively communicate with mentors about their goals, and mentors can then use that information when offering guidance. Expectations need not be concrete, and it’s likely they will change over time. But they can serve as an important foundation for anyone from young female professionals to experienced executives looking to make changes or determine the next step in their careers.

Women face professional hurdles many of their male colleagues never experience. Various strategies can help women clear such hurdles and keep their careers going in the right direction.

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Coping with double-burden syndrome

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ouble-burden syndrome is a daily concern for many women and may have been exacerbated due to workfrom-home directives and social-distancing measures instituted during the COVID-19 pandemic.

Double-burden syndrome refers to the workload faced by people — traditionally women — who not only earn money through regular employment but also are responsible for unpaid domestic labor. Nowadays, it often refers to the challenges many women face when trying to balance household responsibilities/ childcare and employment.

Traditional gender roles once accepted by society have become more relaxed in recent years, and by and large both spouses now work. Statistics Canada says

dual-income families have doubled in the country between 1976 and 2015. Data from the U.S. Bureau of Labor Statistics indicates that among married-couple families with children in 2019, 97.5 percent had at least one employed parent, and 64.2 percent had both parents employed.

Despite the fact that both parents now work in many households, there is still a disparity

in the number of hours contributed to work around the house — with women taking on a larger percentage.

COVID-19 has not made the situation any easier. According to Women’s Web, a parenting and career resource for women, the lockdown has quadrupled women’s workloads, whether they have careers or not. In addition to holding down full- or parttime salaried jobs, women are juggling home schooling, spouses’ remote working and caring for a household that is spending an increased amount of time at home.

A recent survey by Pink Ladder, a comprehensive career enhancement resource for women, indicates that four in 10 women are facing high levels of anxiety and stress from current work-from-home situations, as many women have been expected to take on increased workloads from the office and also

tackle a greater number of chores at home.

Coping with double-burden syndrome involves various strategies that women can try as they attempt to find greater balance.

Speak with managers about changing shifts. Managers may be receptive to switching shifts to make accommodations for household responsibilities and childcare needs.

Scale back hours, if possible. If work is causing excessive stress, motivation is dwindling and/or home needs are suffering, this may be a case for decreasing work hours. Fathers should consider this as well, especially if they earn less than their spouses.

Attempt to compartmentalize professional life from personal life, especially when working from home.

Definitive lines between work time and home time may need to be drawn. This may require not doing laundry during work hours and not answering work calls during personal hours.

Recognize there is no need to aspire to perfection. Recognizing that perfection is an unattainable goal because it doesn’t exist can diminish feelings of stress and dejection.

These strategies may help ease the effects of double-burden syndrome.

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