As many as 1 in 10 pregnancies will be affected by gestational diabetes. Factors like the age of the mother and rising obesity rates play a role in this increasingly common pregnancy complication.

HealthyWomen spoke to Maureen E. Farrell, M.D., FACOG, an OB-GYN and Navy veteran, about what a gestational diabetes diagnosis means for you and your pregnancy.

This educational resource was created with support from AstraZeneca.

Marma therapy is an integral part of Ayurveda that revolves around the vital energy points known as “marma points” scattered across our body. These points are treated with utmost importance, they are considered a life force energy otherwise known as prana.

The therapy includes gentle touch, massage, or application of herbal oils to stimulate these vital points. It aims to restore energy flow and address imbalances. Their balanced activation is known to boost the physical, mental, and spiritual well-being of an individual.

What is Marma Therapy?

A traditional method of healing, the term marma therapy is derived from ‘Mrin Maranae’, a word of Sanskrit origin. The practice includes massaging of specific spots on the body known as marma points. They are also known as the key energy hubs where the different energy combines. The techniques also promote better health by releasing blocked energy through the channels.

The techniques are quite similar to acupressure or acupuncture which are specific areas aimed at healing distinct regions of the body. The therapy is commonly used to help with the pain and tension and boost the body’s natural healing process.

Marma points are the specific anatomical locations in your body, that are often referred to as life energy points. The marma points have three doshas:

These doshas are linked to the physical and emotional well-being of an individual.

According to Ayurveda, there are 107 Marma points in Ayurveda.

• 22 on the lower extremities
• 22 on the arms
• 12 on the chest and stomach
• 14 on the back
• 37 on the head & neck

The technique works by touching and evoking the points in the body. Reports claim that the therapy also helps with boosting an individual’s emotions.

Benefits of Marma Therapy

Marma point therapy helps with stimulating the flow of vital energy (prana) throughout the body and boosts the overall well-being of an individual.

• Massaging specific marma points is very helpful to stress and tension, and gives relaxation and mental clarity.
• It also helps with blood circulation can be enhanced, potentially aiding in better oxygen and nutrient delivery to cells.
• The therapy also helps to soothe pain from various types of pain/ such as headaches/ muscle pain, and joint issues.
• Marma point is also known to influence the emotional balance of people as well, helping to balance mood swings and emotional stress.
• Some individuals experience improved sleep after undergoing marma point therapy.
• Activation of marma points will support the body’s natural detoxification processes, helping in the removal of toxins.
• Targeting marma points associated with joints can contribute to increased flexibility and improved joint mobility.
• A session of marma therapy is quite helpful for the improved functionality of the body organs.
• The therapy helps to gain a glowing look and healthy skin as well.
• The neurochemicals including melatonin and serotonin are removed from the body via the therapy.
• Marma point therapy addresses physical, mental, and emotional parts to promote the overall well-being of an individual.

4 Marma for Anxiety, Stress, and Depression

image source: https://www.ayushakti.com/

Marma (Ayurvedic pressure points) has amazing power to relieve anxiety, stress, and depression and bring back emotional balance. Here are 3 proven Marma for instant relief.

Calming down mind and emotions:
Apply one teaspoon of ghee on the temple region and scalp, and do a gentle circular massage for 10 minutes daily at night. This helps calm down the mind and emotions.

Emotional balance Marma
Press this point with your fingertips 6 times. Repeat this process 6 times daily. It helps calm the body and relieves fear, nervousness, phobia, irritation, and negative thinking.

Naval Marma
Apply one Teaspoon ghee to the naval and massage gently in a circular motion for 1 minute. Calm down Vata dosha and balance the mind, body, and emotions.

To relieve anxiety, fear, and panic attack

Press marma point 7 located on the right arm. Count 6 fingers up from the lines on the wrist, pressing with the index finger. This assists a person in feeling comfortable, happy, and emotionally stable.

If you are suffering from very chronic Anxiety situations, stress, and depression, you may have to follow a specific balancing diet, some home remedies, and Herbal supplements. Detox therapies for long-lasting relief from the root cause will help.

Procedure To Perform Marma Therapy

Performing Marma Therapy requires precision, knowledge of the specific points, and gentle manipulation techniques. Here’s an overview of how Marma Therapy can be performed:

Step 1: Create a calm space conducive to relaxation and healing.

Step 2: Learn to locate the specific Marma points on the body. These points correspond to specific anatomical landmarks and are often located at joint spaces, nerve intersections, or other vital areas.

Step 3: Use gentle touch, massage, or light pressure on the Marma points. Techniques involve circular motions, light tapping, or holding the point with gentle pressure.

Step 4: Approach Marma Therapy with intention and focus. Cultivate a healing intention and mindfulness during the therapy session.

Marma Therapy, rooted in Ayurveda, offers a holistic approach to wellness through precise manipulation of vital energy points. With proper training and care, it holds the potential to enhance overall health and vitality.

Ref: https://www.ayushakti.com/

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

If you’re not exactly sure what your pelvic floor is, you’re not alone. “It was never talked about during my generation at all,” said Robyn Faye, M.D., an OB-GYN and member of HealthyWomen’s Women’s Health Advisory Council. “That’s why women my age are coming in and having problems and all they know about is Kegel exercises — they don’t know about anything else.”

This is a problem for a few reasons. Think of your pelvic floor as a superhero cape inside your pelvis. It stretches from your front pubic bone to your tailbone, and out to both sides of your pelvis. It protects organs like your bladder. And every time you hold your pee long enough to get to the bathroom — that’s your pelvic floor flexing for you.

But if you don’t know much about your pelvic floor — where do you even start? “You need to be introduced to it just like it’s a normal part of your body,” Faye said. “Everyone needs to know about the pelvis and everyone needs to take an interest in taking care of it.”

Here’s what you need to know and how to keep your pelvic floor strong and healthy as you age.

Video/Image

Voiceover/Audio

Mental Health and Urothelial Bladder Cancer

Female doctor, woman of color, talking to female patient: doctor looks caring, patient looks concerned.

Finding out you have urothelial bladder cancer can be overwhelming and scary and lead to feelings of anxiety and depression.

Patient — around 55 years old — with lots of question marks around her head.

And, on top of the diagnosis itself, you may be managing other medical conditions. These additional conditions are called comorbidities.

Graphic images to represent:

Congestive heart failure

Irregular heartbeat

High blood pressure

Diabetes

Common comorbidities among people with bladder cancer include congestive heart failure, irregular heartbeat, high blood pressure and diabetes.

Patient feeling anxious and depressed

Dealing with all of these medical concerns can take an extra toll on your mental health and worsen conditions like anxiety and depression.

It’s common to feel worried and sad when you’re dealing with uncertainty and medical issues.

Images depicting:

Getting treatment (sitting in chemo chair)

Cost of care

Living with an ostomy

Looking at medical records with HCP

It can be scary and stressful to worry about all the unknowns — things like how well you’ll tolerate your treatment, the cost of your care, whether you’ll need an ostomy or not, knowing whether your cancer may come back.

Super:
Help is available.

The good news is that help is available — and there are a variety of ways to improve your mental health.

Patient practicing mindfulness and meditation

Some of these methods can be done by yourself — like practicing mindfulness or meditation.

These next few frames portray patient going in for psychotherapy: Patient can sit on a couch and talk to psychotherapist and meet with a doctor for psychiatry, who gives the patient a prescription. Bottle of medication can be depicted as well, if appropriate.

But other methods require the assistance of mental health experts.

Talk therapy with a psychotherapist or a counselor can help you address your depression and anxiety.

Sometimes you may need to work with a psychiatrist who can prescribe medications as well.

https://bcan.org/find-support/

833-ASK-4-BCA

It can also be helpful to talk to other people who’ve been through what you’re going through. So, support groups or advocacy groups like the Bladder Cancer Advocacy Network can be good resources.

It might take a combination of methods to start feeling better.

Mental health is important.

Remember: taking care of your mental health is just as important as taking care of your physical health.

Reach out to a mental health professional.

If you feel depressed or anxious, reaching out to a mental health professional is a good place to start.

For more information, please visit HealthyWomen.org

Music

As told to Jacquelyne Froeber

June is Pelvic Organ Prolapse Awareness Month

Sitting in a waiting room with mostly 80-year-old men, I wondered how I got here.

I was 50. Active. In good health. But apparently my bladder thought I was twice my age. The urge to pee was taking over my life. No matter where I was or what I was doing, I had to pee at least once an hour — more than 30 times a day on a good day. And the more I thought about it, the worse it got.

My full and happy life was already changing when this bladder bully showed up. In early 2023, my family and I moved to a new neighborhood, my daughter moved away for college and my teenage son was getting ready to leave too. I started to feel insecure and unsure of my next purpose in life. My inner critic was always firing major bullets my way, telling me I wasn’t good enough. What was going to happen when my job as a hands-on mom was being downsized? I was scared to find out.

The ongoing conflict inside my brain was causing a lot of overall tension in my mind and body. Even if I could relax enough to sleep, I’d still have to get up throughout the night to pee. I was desperately trying to keep it all together, but the pressure in my pelvis was pushing me to a breaking point.

I was frank about this with the urologist during that office visit. “This is unbearable,” I said. He was the latest healthcare provider to listen to my symptoms. Six weeks earlier I was treated for a UTI, but three rounds of antibiotics didn’t really help. Now the pressure was so intense, it felt like a boulder sitting on my pelvis. It would roll to the side when I went to the bathroom, but it always returned a few minutes later.

The urologist diagnosed me with an overactive bladder. But that didn’t add up to me. Why did it come on so suddenly? He didn’t have any answers except that I was menopausal and these things happen with age.

My doubts lingered. I told my friend that I didn’t feel like the doctor was listening to me and she suggested I go to a urogynecologist who specializes in bladder issues. When I called the office, the receptionist said they were only seeing patients with severe pelvic floor issues or prolapse. I asked her to repeat the word. I’d never heard of prolapse before — maybe this was what was happening to me? I went straight to the internet. I learned pelvic organ prolapse (POP) is when your pelvic organs can drop and bulge into your vagina. This was, of course, scary to think about, but overall I was disappointed. I had some symptoms of POP, like the feeling of fullness in my lower stomach, but it didn’t sound like this was what was happening to me.

The very next night I was in the bathroom — per usual — when I felt an odd sensation like a tampon coming out of me. It didn’t hurt, but something was not right. I screamed downstairs for my husband. “My insides are falling out!” It felt like a bulging in my vagina. Wait, where had I heard that before? All at once it dawned on me that I was experiencing prolapse. I knew from the research I’d done the day before that I wasn’t dying and I didn’t have to go to the emergency room. (But I could call that urogynecologist now.)

And something miraculous happened. For the first time in weeks, the pelvic pressure was gone. Poof. I was cautiously excited — surely it would return any second. But hours passed and no pressure. I was beyond ecstatic. I’m sure this is not the response most women have when they experience prolapse, but I felt free for the first time in a long time.

My pressure-free high was taken down a few notches after I got in to see the urogynecologist. He said the only solution was surgery with a chance that the frequent urination would come back and the prolapse could happen again.

I wanted to avoid the pressure and constant peeing at all costs. I asked him about seeing a pelvic physical therapist, which I had read about online. He said the same thing that all my other healthcare providers would say: You can try pelvic floor therapy, but we will be here when it doesn’t help.

Thankfully, I didn’t let them discourage me. I had rehabbed major back, neck and shoulder issues with movement therapy years before, so I knew the power of the body to heal and regenerate. What did I have to lose?

I had to wait more than a month to get an appointment, so I binge-watched pelvic floor workouts and tutorials on prolapse. I learned that prolapse can be caused by a hypertonic pelvic floor, which means it’s in a constant state of contraction and stops the muscles from relaxing. Then I learned one of the symptoms of a hypertonic pelvic floor is frequent urination. I realized this was probably the reason for my prolapse. My muscles had been so tight for weeks — they just gave out. Just like a pressure cooker that burst.

With the help of my pelvic physical therapist and a lot of online resources, I slowly educated myself on how to rewire my body and nervous system to relax my pelvic floor. I learned how to breathe fully and I worked on softening and relaxing my entire body — letting it melt into the floor. Then I built up my strength and learned how to really listen to my body.

But the body work only got me so far. My mind was the real driver of my symptoms, so I had to work on calming down my inner critic. I learned to shed layers of protection and shame and allow myself to gain strength from within. I learned how to regulate my nervous system so that it felt safe. I began to believe in myself and trust my body, soul and mind.

Turns out, stress can have a negative impact on the pelvic floor and urinary frequency, although none of my healthcare providers made that connection. No one asked me how I was sleeping or if I was dealing with any life changes. They looked at my chart, saw my age and wrote me off. Yes, two vaginal births and entering menopause probably contributed to my prolapse, but it was so much more than that.

I’m not sure what my next season of life will look like, but I’m approaching it with curiosity and confidence instead of fear. I now know my pelvic floor is where I store my stress, frustration and deepest feelings. I do my best every day to honor my body, mind and my spirit.

I haven’t had any prolapse symptoms in several months and I’m back to doing my regular activities. Urinary frequency is still a problem when I’m stressed and tense, but I’m OK with that. It’s my barometer telling me to relax, take a deep breath and remind myself, “You’re good, Lisa.”

*Last name withheld for privacy.

Have a Real Women, Real Stories of your own you want to share? Let us know.

Our Real Women, Real Stories are the authentic experiences of real-life women. The views, opinions and experiences shared in these stories are not endorsed by HealthyWomen and do not necessarily reflect the official policy or position of HealthyWomen.

1 in 4 people who menstruate in the U.S. deal with period problems so bad they affect quality of life — including at work.

Many of them are dealing with uterine health conditions, such as:

• Fibroids, non-cancerous growths in the muscle wall of the uterus, affect about 8 in 10 women at some point in their lives

• Endometriosis, when tissue similar to your uterine lining grows outside your uterus and gets stuck to other organs, affects more than 1 in 10 women 

In addition to pain, these conditions can cause many other symptoms that can interfere with work. They include:

• Heavy bleeding

• Anemia caused by blood loss

• Nausea 

• Stomachaches

• Increased need to pee

• Diarrhea, constipation and other GI issues

What is a “normal” period, anyway?

Your period is considered heavy if:

• It lasts 7 days or longer (not including spotting)

• You lose more than ⅓ cup of blood during your period

• You have to change your pad or tampon more than once every hour

• You pass clots the size of a quarter or larger 

You deserve workplace support

All of these symptoms can be embarrassing, especially in a workplace environment. But they’re common if you have a uterine health condition.

While you’re figuring out how best to manage your condition with your healthcare provider, ask for accommodations at work such as:

• Free menstrual health products (pads, tampons, period panties, etc.)

Other kinds of help are available, too. Talk to your healthcare provider about treatments and options to help you manage your condition. 

This resource was created with support from Sumitomo Pharma, a HealthyWomen Corporate Advisory Council member.

Maintaining flexibility is an important aspect of overall health and well-being. Flexible muscles and joints not only improve the range of motion but also reduce the risk of injury and can even boost mental health.

Here are five effective ways to improve your flexibility:

Yoga

Yoga is an excellent way to improve flexibility, as it incorporates a variety of stretching and lengthening postures. The slow, controlled movements and deep breathing techniques in yoga help to gently stretch the muscles and increase the range of motion in the joints.

Interestingly, yoga is encouraged by physical therapists and personal trainers, but also by mental health clinicians and private rehab centres. This is because the practice of yoga has been shown to have a positive impact on mental health. The combination of physical movement, breath work, and mindfulness meditation can help to reduce stress, anxiety, and depression, while also improving mood and overall wellbeing.

Many mental health clinics now offer yoga classes or recommend yoga as a complementary therapy for their patients. The gentle, non-competitive nature of yoga makes it an accessible and beneficial practice for individuals dealing with mental health challenges. By improving flexibility and reducing physical tension, yoga can have a cascading effect on mental and emotional states as well.

Dynamic Stretching

While static stretching (holding a stretch for 30 seconds or more) can be helpful for improving flexibility, dynamic stretching may be even more effective. Dynamic stretches involve controlled movements that take joints through their full range of motion. Examples include leg swings, arm circles, and bodyweight lunges. These dynamic movements help to warm up the muscles and prepare the body for physical activity, while also improving flexibility over time.

Foam Rolling

Self-myofascial release techniques, such as foam rolling, can be a game-changer for improving flexibility. Foam rolling helps to break up adhesions and knots in the fascia (the connective tissue that surrounds and supports the muscles). By rolling out tight areas, you can increase blood flow and reduce muscle tension, allowing for deeper, more effective stretching.

Hydration

Proper hydration is crucial for maintaining flexibility. When the body is dehydrated, the muscles and connective tissues become stiff and less pliable. Aim to drink plenty of water throughout the day, especially before and after exercise or stretching sessions.

Consistency

As with any fitness or wellness goal, consistency is key when it comes to improving flexibility. Dedicating even just 10-15 minutes per day to stretching and mobility work can yield significant results over time. It’s important to make flexibility training a regular part of your routine, rather than sporadic or occasional.

Remember, everyone’s flexibility levels are different, and it’s important to respect your own body’s limits. Avoid pushing too hard or comparing yourself to others. Focus on gradual, sustainable progress, and celebrate the small wins along the way.

By incorporating these five strategies into your lifestyle, you can improve your overall flexibility, reduce your risk of injury, and potentially even experience mental health benefits as well. So, what are you waiting for? Start prioritizing flexibility today!

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

To maintain youthful skin, biohacking techniques focus on, optimizing factors such as hydration, collagen production, cell regeneration, and protection against environmental damage. This can include lifestyle changes, dietary modifications, supplementation, and targeted skincare routines.

Different Procedures Available:

Biohacking for skin health encompasses a range of procedures, including:

•  Nutrient supplementation: Vitamins, minerals, and antioxidants to support skin health from within.
• Topical treatments: Serums, creams, and masks containing active ingredients like retinoids, peptides, and hyaluronic acid to nourish and rejuvenate the skin.
• Non-invasive treatments: Laser therapy, microcurrent stimulation, and LED light therapy to stimulate collagen production, improve skin tone, and reduce signs of aging.
• Invasive procedures: Cosmetic treatments like chemical peels, microneedling, and injectables for more dramatic results in reducing wrinkles, fine lines, and skin laxity.

Points to Keep in Mind Before Going for It:

Before embarking on any biohacking procedures for skin health, consider

• Consult a healthcare professional or dermatologist to assess your skin condition and suitability for specific treatments.
• Research the potential risks, side effects, and expected outcomes of every procedure you want to opt for.
• Understand the importance of lifestyle factors such as diet, sleep, stress management, and sun protection in maintaining healthy skin.

Deciding Upon the Right Place or Specialist:

When choosing a place or specialist for biohacking procedures, consider

• Their qualifications, experience, and expertise in dermatology or cosmetic procedures.
• Reviews and testimonials from previous clients.
• The quality and safety standards of the facility or clinic where the treatments are offered.
• Open communication and personalized recommendations tailored to your skin concerns and goals.

By biohacking your way to better and more youthful skin, you can optimize your skin health and appearance from the inside out, leading to lasting results and a radiant complexion.

About the Author:

Christina Flach is a celebrity hair and makeup artist based in the San Francisco Bay Area. After starting her career in 1995, she founded her makeup line, Pretty Girl Makeup, and has acquired much notable clientele. She has worked with many major television networks, celebrities, designers, department stores, magazines, and big-name brands. She is an expert at creating looks that allow her clients’ natural beauty to shine through by making every client feel like the best version of themselves on the inside and the outside. In addition to her career as a makeup artist, Christina is a philanthropist, a beauty expert on NBC’s CA Live, and a guest on podcasts. Visit: www.Christinaflach.com

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.