Dr. Lori Gore-Green | Women's Health Professional

Dr. Lori Gore-Green's Portfolio of Experience as a Women's Health Professional

Intermittent Fasting for Women: What to Know

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For women struggling with weight loss, they may consider utilizing an intermittent fasting regime. This eating schedule is one of the world’s most popular weight-loss trends. Intermittent fasting is an eating pattern that cycles between patterns of eating and fasting. This eating plan does not dictate what foods to eat, instead of when is best to eat. However, intermittent fasting poses some serious risks for women. It is essential to be educated on the topic before considering implementing this eating schedule.

 

There are a few benefits of intermittent fasting. For example, it can boost fat burns. When people eat, blood sugar rises, and insulin is released to take the glucose to cells. Any leftover glucose is stored as fat. If intermittent someone fasts for 10-16 hours, their body will begin to burn its stored fat for energy. Other studies have found that fasting can repair cells, leading to increased longevity, a lowered risk of cancer, less inflammation, and improved metabolism. However, these studies are primarily conducted with animals rather than adult women. Other research suggests that eating in line with circadian rhythm, meaning eating only when it is light out, protects the body from chronic diseases.

 

On the other hand, research has identified many negative aspects of intermittent fasting. Women of reproductive age need to be especially mindful of putting stress on their body, as their body is particularly receptive to stressors like prolonged fasting and caloric restriction. Intermittent fasting may do more harm than good, as it can potentially lead to low blood sugar regulation, increased insulin resistance, and lean muscle loss, among other things. Additionally, prolonged underrating can seriously harm a women’s reproductive system. Women can potentially lose their menstrual cycle and interfere with their fertility. Moreover, fasting can increase someone’s hunger and obsession with food, thus leading to overeating or a process of restricting and binging.

 

Intermittent fasting has many positive features and many potential negative impacts on a woman’s body. Before starting an intermittent fasting regime, be sure to read up on the eating pattern and learn how to do it best. Women need to be knowledgeable and aware of any risks associated with intermittent fasting. Be sure to consult a doctor with any questions or concerns. 

Preserving Your Mental Health During the Holidays

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The holidays may seem like the best time to be full of joy. Unfortunately, the holiday season is often the most stressful season for many people. Why? Consider the financial struggle of buying gifts and extra food, as well as the family drama that a lot of people deal with, and you have a recipe for disaster. If you are someone who deals with a lot of emotional stress over the holidays, there are ways for you to relax. Your mental health is essential, so consider the following tips the next time you feel your blood pressure rising!

  1. Keep track of your spending

It’s easy to get carried away during the holidays when it comes to gifts and goodies. However, spending more than you can afford can cause you to feel anxious and stressed out. At the beginning of the season, figure out just how much you can spend when it comes to presents, food, traveling, and other holiday expenses. Stick to your budget to avoid the stress that overspending brings.

  1. Watch your alcohol intake

Holiday parties and special occasions usually revolve around a lot of drinking! It’s easy to get sucked into another glass of alcoholic eggnog or a winter-themed beer, especially at a party or event. You may feel like you are suppressing some anxious feelings with alcohol, but alcohol is a depressant that can make stress and depression worse. Know your limits or abstain completely during this stressful time.

  1. Think about the new year

Not everyone wants to leave the Christmas tree up all year, and that is perfectly okay! If you can’t wait until you can put the holiday behind you, keep in mind that it will soon be over. When you think about yourself in the future, past this particular holiday, it can be grounding. Remember, January isn’t too far off in the future!

  1. Take some time for yourself

The holidays often revolve around parties, work, family, and activities. It can be exhausting at times, so make sure you take the time you need for yourself. Rest and recharge by practicing some self-care regimens, and you will likely feel much better about this stressful time. It’s essential to take a little bit of time every day to relax!

Why Expecting Mothers Should Take Folic Acid

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Women who are pregnant must make sure they take enough vitamins and a healthy diet that balances carbohydrates, fat,s, and protein. If they don’t, the baby may take the necessary nutrients from the mother’s body and leave her without the things she needs for optimal health—folic acid is essential during pregnancy.

What is Folic Acid?

Folate is a naturally occurring B vitamin; it is known as folic acid in its generic form. It is water-soluble, which means that it must be consumed continually as the body can’t store it. Folic acid helps the body generate new healthy cells. This is why it is an essential vitamin that everyone needs. For pregnant women, folic acid plays a significant role in the healthy development of the baby.

Why Folic Acid is so Important During Pregnancy

As the baby develops in the womb, a critical part is the development of the neural tube. The neural tube is the fetus that will eventually be the brain, and the spinal cord, so the right product is critical. If the tube does not close as it develops, it results in a neural tube defect. A neural tube defect is a severe congenital disability that causes parts of the baby to not setup correctly. The most common neural tube defects are spina bifida and anencephaly. Taking folic acid helps prevent neural tube defects. Folic acid has such a high success rate at helping with babies’ development added to many baked goods, such as bread and tortillas.

How Much Folic Acid Women Should Take Daily

While trying to conceive a baby, women should take at least 400 mg of folic acid every day. After the pregnancy is confirmed, the amount should be increased to at least 600 mg per day. These vitamins should be taken in addition to eating a healthy diet.

Folic acid plays a significant role in the baby’s healthy development and the prevention of congenital disabilities. Scientists estimate that 70 percent of neural tube defects could be prevented if women took a folic acid supplement. Doing so daily can help ensure the mom is healthy and that the baby grows healthy as well.           

The Benefits of Walking in Older Women

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The human body is designed to walk, and this most basic human activity can significantly impact your health throughout life. Scientific research supports the benefits of walking in several ways, so it should be on the list as part of every older woman’s health regime to maintain suitable physical, emotional and mental health.

Walking Helps To Maintain Healthy Weight

A daily walk can help you maintain a healthy weight, so you can avoid many of the health problems related to carrying those extra pounds.

Walking Helps to Strengthen Bones

The action and pressure of walking help strengthen bones, reducing the risk for osteoporosis and osteoarthritis, which are common problems in the older population.

Walking Can Lower Blood Pressure

A good walk can also help to relax blood vessels, which will lower your blood pressure in some individuals.

Walking Reduce Your Risk For Heart Disease, Diabetes, and Colon Cancer

Walking helps to keep blood vessels flexible to carry blood and nutrients throughout the body. This improved circulation can help you to avoid cardiovascular disease and other health problems.

Walking Keeps Joints Flexible

Your walking exercise helps to keep your joints supple and healthy. Walking strengthens the muscles that support joints to experience less pressure that can cause damage to the internal joint structures.

Walking Improves Balance and Coordination

Walking requires coordinated movement and balance as you shift your weight. These are essential skills that will help you to avoid dangerous falls that often occur in older individuals.

Walking Improves Your Energy Level

A body in motion tends to remain in action, and you will find a good, daily walk gives you more energy for other tasks throughout the day.

Walking Improves Your Mood

The action of walking gets you outdoors, moving around, seeing what’s going on in the neighborhood, and encountering neighbors and acquaintances along the way, which helps to stimulate the production of “feel-good” brain chemicals that keep you in a better mood.

Health experts recommend at least 30 minutes of walking per day to enjoy this natural exercise’s benefits. Whether you choose to break up your walking workout into smaller periods or extend it out, you will feel better, look better, and enjoy life more.

The Symptoms of Perimenopause

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Perimenopause, also known as menopause transitions, often begins a few years before menopause. This is the period during which the ovaries start making less estrogen. The symptoms can start when a woman is in her 40s; however, some women experience Perimenopause in their 30s.

Symptoms of Perimenopause
Throughout the menopause transition, most people may notice some changes in their bodies. Below are some of these changes:

1. Sleeping problems and hot flashes
While hot flashes are expected during the menopause transition, their length, frequency, and intensity vary. Sleep problems will be due to night sweets and hot flashes. However, sleep can sometimes become unpredictable even without the hot flashes and night sweats.

2. Changes in moods
One may experience irritability and mood swings during Perimenopause. There is also an increased risk of depression, often due to the disruption of sleep associated with hot flashes.

3. Bladder and virginal problems
With diminishing estrogen levels, the virginal tissues lose elasticity and lubrication, making penetration during intercourse painful. Low levels of estrogen also increase the risk of virginal and urinary tract infections. Loss of virginal tissue tone also contributes to urinary inconsistencies.

4. Changes in cholesterol levels
Reduced estrogen levels contribute to unfavorable changes in individual blood cholesterol levels, including increased bad cholesterol, also known as low-density lipoprotein.

5. Irregular menstruation periods
During Perimenopause, ovulation becomes irregular and unpredictable. The time between one’s periods becomes shorter or longer. The flow may also become heavier or lighter while skipping some months.

6. Reduced sex drive
Changes in sexual desire and arousal are common during Perimenopause. However, for those who have satisfactory and pleasurable sexual experiences before the Perimenopause period, this is likely to continue beyond Perimenopause.

When to See a Doctor
While some women may see a doctor when they experience severe Perimenopause symptoms, others don’t experience severe enough symptoms to warrant medical attention. Since the signs are often subtle, most women don’t realize they are all connected to the rising and falling of estrogen and progesterone levels. One should seek medical help if they experience any of the below:

  • Extremely heavy periods with blood clots
  • Periods that last several days longer than normal
  • Spotting between periods
  • Periods happening closer together
  • Spotting after having intercourse

The perimenopause period lasts until menopause. With the rise and fall of progesterone and estrogen levels, most women experience the above changes. If any of the symptoms interfere with your health and daily activities, ensure you seek medical assistance.

Improving Your Sex Drive After Childbirth

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A lot of women struggle with a diminishing sex drive after they’ve given birth. This usually is completely normal as their body has just gone through quite a few changes in a short period of time. Intimacy is an important part of a relationship, and many women are looking for ways to improve their sex life. Here are some ways that women can increase their sex drive after childbirth.

 

Use Lubrication

Some women struggle with lubrication after giving birth. They may also find that their vagina and vulva are inflamed and more sensitive. Using lubrication can make sex feel more comfortable. It can also improve a women’s sex drive as she won’t feel so apprehensive about the possibility of sex feeling painful.

 

Set A Date

A couple’s life changes dramatically once they bring a new child into the world. Because of this, it can be difficult to even think about having sex. Couples often forget about the needs of their partner as they are so focused on their new baby. Women can increase their sex drive by setting a date to have sex. This will help them to remember to make sex a priority.

 

Talk To Your Partner

Many women feel quite overwhelmed when they have an infant. With so much to do for the baby and the household, they may feel as if sex is just another chore that they have to do. If they are feeling this way, they need to talk to their partner about it. She should come up with ways that they can pitch in so that she doesn’t feel so overwhelmed with everything. By having a partner that helps take care of the needs of the baby and the household, a woman may feel inclined to have sex more often.

 

If you are struggling with your sex drive after childbirth, you aren’t alone. Be kind to yourself about it as your body just brought a new life into this world! If you are wanting to try to increase your sex drive, try some of the tips mentioned above. It might also be helpful to seek the advice of your doctor. They can help you determine if there is an underlying cause behind your low sex drive.

Top Podcasts About Women’s Health

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Every woman desires to live a happy life full of health. Knowing how to do all that relates to her health is a chief factor in achieving primary objectives. Lilia G Ashe devotes her resources to provide the necessary information that women need to live healthy lives. Providing up-to-date materials to educate the mothers on balancing their lives has always been her pleasure. The following are some of the podcasts that she covers in her topics.

 

  1. The V Word

 

The V-word is a show that two renowned gynecologists, Jennifer Contri, MD, MS, MSc (Dr. Jenn), and Erica P host aiming to coach women on their health. The podcast comes loaded with sensitive topics ranging from birth control, masturbation, and sex, among many others. The hosts go the extra mile to adopt conversations on lesbians as well as health matters revolving around transwomen.

 

  1. Feel Good Podcast

 

The show seeks to nourish women in numerous aspects. They include nutrition, spiritual matters, yoga, and beauty, among many others. Kimberly Snyder, a reputable author in the New York Times, is responsible for hosting the incredible podcast. The show inspires women to remain confident with their inner and outer beauty. Modern experts in health issues make the show interactive with their interviews.

 

The Q&A Thursday is one of the most adored episodes as listeners can ask questions. The hosting team provides detailed answers to the questions, from which women benefit incredibly.

 

  1. Balanced Black Girl

 

The show features Lestraundra Alfred, who is an expert in nutrition matters as the host. The podcast aims at creating a platform for women to interact and have candid conversations regarding numerous issues. Such include self-love, personal care, and anything else that involves their wellbeing.

 

  1. Women Seeking Wellness

 

The podcast targets any woman who is looking for ways to improve her health and wellness. The show’s host is Chiropractor, featuring Dr. Stephanie Maj, a specialist in health issues. The episode inspires women in understanding their bodies and observing practices that enhance their health.

 

Every podcast that aims at helping women in any way is a crucial investment that they should all appreciate. The interactive shows have played a significant role in improving the lives of women in society.

Great Books To Read About Women’s Health

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One of the greatest joys in life is sitting down and reading a good book. Books offer vast amounts of knowledge and wisdom and have the ability to transport you to entirely different worlds than our own and it’s as if there’s an unending supply of them. There are so many books that it can be a challenge even deciding which ones to read. One topic, women’s health, has plenty of awesome choices to choose from, but here are a few of the best.

Come As You Are – Emily Nagoski

While sex is a wonderful thing, women sometimes struggle to truly find themselves sexually. That’s where Emily Nagoski comes in, sharing interesting research in easy to understand terms that can help you view your sexuality in a new light and ultimately becoming more comfortable in your own skin. You may think you know a lot about sex, but this book will make you realize you were wrong and lead you to an all-around better sex life.

The Emotionally Healthy Woman – Geri Scazzero

There are times in our lives where we often feel stuck and unsure of how to find the happiness we deserve. According to author Geri Scazzero, the answer lies in quitting. Quit the things that make you unhappy and you can begin rediscovering yourself and ultimately become an emotionally healthy woman. For Gerri, this began when she quit the church her husband pastored and realized she had to do what was right for her. The book also has an accompanying video series and is recommended to be used for both personal reflection or group discussion.

Rushing Woman’s Syndrome – Dr. Libby Weaver

We all understand how busy the world can be today. Most of us are constantly overwhelmed, trying harder and harder to keep up with everything going on and ensuring we check off every box on our never-ending to-do list. In Rushing Woman’s Syndrome, Dr. Libby Weaver discusses how leading these fast-paced, stressful lives can have harmful effects on women of all ages. Dr. Weaver is a nutritional biochemist and in this book, she discusses areas of the body such as the Nervous system, the Adrenal Glands, the Reproductive system, the digestive system, and last but not least, our emotions.

Postpartum Fitness Tips

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A common question among new mothers is how long after giving birth can they get back into their pre-pregnancy fitness routine? While you may think you’ll be able to quickly get back to the way you lived before being pregnant after you give birth, you may want to think again. After giving birth you may suffer from bad posture, general fatigue, and an achy body amongst other things. This means doing many common activities you did before pregnancy, such as exercising, may be difficult to adjust to for a bit. The pregnant body takes around 40 weeks to form, and in some cases, it can take almost as long as that to get completely back to your pre-pregnancy body. At the end of the day, your doctor will let you know when you’re okay to start working out again, but when you do begin it’s important you approach it safely. Here are a few tips to help you out in postpartum fitness.

 

Ease Into It

It’s important that you take your time when getting back into your fitness routine. Pushing yourself too much so soon after birth can actually threaten your overall recovery. Many doctors will recommend that you avoid exerting yourself for about 2 weeks after giving birth. After that, a good way to start is by taking a 5-minute walk and seeing how you feel.  As long as you feel okay and there isn’t any bleeding or aching, you’re likely fine to take a slightly longer walk the next day and continue slowly building how long your walks are over time. After you build this up for about 2 weeks, you can move into gentle upper-body stretching or even take a postpartum exercise class. 

 

Be Careful If Breastfeeding

Not every mother breastfeeds but if you are and you want to get back into fitness, it’s important you’re even more careful than usual. Weight loss shouldn’t be as much of a concern the first few weeks after giving birth until you’ve built up a stable milk supply. Some of the weight will naturally disappear during the first few days due to your body relishing the extra fluids it needed while pregnant. It’s also important you eat correctly if working out and breastfeeding, as breastfeeding mothers need an additional 500 calories a day than non-breastfeeding mothers.

 

Get Plenty of Rest

Getting rest and not overexerting yourself is more important than ever after having a baby. It’s easy to become sleep-deprived after having a baby, especially if your baby is waking up multiple times throughout the night, not letting you get a full night’s sleep. If this is the case, it’s important that you’re careful about overworking yourself. Exercise does have the potential to provide you with more energy but if your body is already lacking then it’s more likely it will just add to your exhaustion.

Food You Should Eat To Increase Fertility

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While making a baby is rather straightforward, that doesn’t mean people don’t struggle with actually getting pregnant. A percentage of women in the United States struggle with getting pregnant all of the time, so and while that percentage seems small, the number is still rather large. Luckily, there exist several ways in which women can work on boosting their fertility when they’re trying to conceive. One of the easiest things to do is adjusting your diet, so here are foods you’ll want to try eating if you’re trying to get pregnant.

Healthy Sources of Fat

While eating too much fatty foods can be detrimental to your healthy, there are plenty of healthy fatty foods that are great for boosting your chances of pregnancy. In particular, you’ll want monounsaturated and polyunsaturated fat, which is commonly found in nuts, seeds, avocados and smaller, oily fish such as anchovies. 

No Skim Milk

Dairy products typically aren’t the best thing to consume when you’re thinking of getting pregnant, but skim milk and other low-fat dairy products are especially harmful. A little bit of dairy here or there isn’t the worst, especially if it’s something you really enjoy, but be sure to always partake in the full-fat kind.

Get Plenty of Iron

Getting enough iron is always good for you and has been shown to help increase your odds of getting pregnant. You’ll want to make sure you partake in foods such as tomatoes, spinach, beans and much more if you’re looking for something high in iron.

Try Complex Carbs

You’ll want to eat plenty of complex carbohydrates that take time to be digested, such as whole fruits, beans and non-starchy vegetables. These foods are important, as having a high or mismanaged blood sugar has typically been associated with not being able to get pregnant. It’s also important that you don’t cut out carbs all together, because this will make the body think it’s not getting enough food, which will trigger survival mode.