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17 11, 2025

Monika Wierzbicka: Where Fitness Modeling Meets Equestrian Power

By |2025-11-17T11:14:22+02:00November 17, 2025|Fitness News, News|0 Comments


Monika Wierzbicka was born in a small town called Koszalin, on the Polish Baltic Sea. She has lived in Poland for almost her entire life, although she did travel a bit. Five years ago, she moved to a bigger city, and currently live at Gdansk. Her whole life has been connected with sports. She has been training in sports since childhood—starting with basketball, volleyball, athletics, and later strength sports. She studied and graduated in Koszalin, with a Master’s degree in Economics, but she did not work in that profession. Later she started professionally as a fitness instructor, but over time she developed her knowledge and skills because she always wanted to be better at what she did, that is why she is currently a medical and personal trainer. She work with injury patients, helping them return to health after injuries or surgeries, but she also love strength training and she helps her clients transform their bodies and improve their quality of life.

She has completed numerous courses and training related to sports and nutrition. She loves her job, so every day it is a pleasure combined with usefulness for which she receive a salary – a perfect life. Besides working in the gym or fitness room, she try to help her clients change bad habits, motivate them to make such changes, and inspire them with her positive energy and passion for life.

Additionally, she is also involved in helping homeless, abused dogs and assist the foundation in finding new homes where they will be surrounded by love. Animals is her second love (her first being sports). She also enjoys horseback riding as a hobby. She started her adventure with strength training in 2015. During this time, she also became interested in bodybuilding, specifically in the bikini fitness category. Since she is very slim, no one believed in her because she didn’t have the right conditions and couldn’t find a coach at that time. She is very happy about this now because it motivated her to achieve success on my own.

She learned from videos, read about training, and tested training techniques and preparation processes on herself. Her first competition took place in 2016—She won on her debut and was incredibly proud of herself. This marked the beginning of years of competing and rivalry on stage. She competed for about 5 years – during that time, she won the Polish Championship, the Polish Cup, went to the World Championships (where she was placed 8th), and her last competition brought her victory at the International Polish Championships, after which she was supposed to go to Mr. Olympia. However, she ended her career here – the Covid pandemic erupted, and she also had to undergo hernia surgery, which she had been struggling with for a long time, so she gave up competitions (focusing on her health).She devoted everything in her life to competing – family, friends, health, relationships, and pleasures. She regret nothing because it taught her so much, and thanks to that, she is now such a strong woman who knows what she wants in life.

Monika Wierzbicka: Where Fitness Modeling Meets Equestrian Power

Now she has different opportunities and can engage in things that she previously couldn’t afford. Because of this, she can now teach her clients the balance in life and how to be able to get the best out of what we are doing and to never give up, even if no one believes in you.

Currently, she provides training in coaching knowledge and conduct workshops for horseback riders on how to strengthen their bodies and gain more benefits from horseback riding. Additionally, she is interested in modeling—although she is at the beginning of this journey, she enjoys it a lot—but she is also working on several other projects that she wish not to talk about yet She would like everyone to believe in their own strength and potential, just as she did many years ago—because only such determination can lead to success.

Of course! Here is a comprehensive set of interview questions for Monika Wierzbicka, designed to cover her unique journey from champion competitor to specialized trainer and model.

Today we’re with the incredible Monika Wierzbicka – a Polish Fitness Champion, a dedicated trainer, and a fitness model. Monika, thank you for sharing your journey and insights with us.

Women Fitness President Ms. Namita Nayyar catches up with Monika Wierzbicka – an exceptionally talented and accomplished Polish Fitness Champion and fitness trainer for horseback riders. Here she talks about her fitness journey and the success story.

Namita Nayyar:

Your titles in the Polish Championship and Polish Cup are monumental achievements. What was the single most challenging part of your competitive career, and what did it teach you about yourself?

Monika Wierzbicka:

I think the hardest thing was balancing duties and work with preparations for competitions—the final stage of cutting before the events. I do not come from a wealthy family, so I had to work a lot to have the financial means to cover the preparations. I was often physically exhausted. I did not have sponsors for a long time, which is why I think it was difficult.

Monika Wierzbicka

Namita Nayyar:

Many see the glamour of the stage. Can you describe the reality of a peak competition week—the physical and mental grind that the audience doesn’t see?

Monika Wierzbicka:

As I have already mentioned, the effort is immense. Intense strength training, in my case five times a week. On top of that, work and responsibilities, with the possibility of rest only on one day – Sunday. I maintained a very strict diet, allowing myself no deviations, counting every meal down to the gram. The reduction diet in the final week before the competition was the most important, as was the process of dehydrating the body to make the muscles more visible – the body’s fatigue was so great that due to the low level of body fat, there were sleep problems, which made recovery difficult, and consequently led to significant physical and mental fatigue.

Namita Nayyar:

You’ve transitioned from competitor to coach. How has your perspective on the bikini fitness world changed now that you’re guiding others through the process?

Monika Wierzbicka:

Nowadays, many people want to compete, but not everyone is aware of what it entails and not everyone is ready for such sacrifices. One must be able to distinguish between being a slim person and being in the shape necessary to compete in physique competitions. I think that because I have competed myself, it is easier for me to support my trainees and understand their struggles.

Full Interview is Continued on Next Page

This interview is exclusive and taken by Namita Nayyar, President of womenfitness.net, and should not be reproduced, copied, or hosted in part or in full anywhere without express permission.

All Written Content Copyright © 2025 Women Fitness

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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.



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14 11, 2025

HealthyWomen’s Funders – HealthyWomen

By |2025-11-14T00:33:17+02:00November 14, 2025|Fitness News, News|0 Comments



HealthyWomen content is for informational purposes only. Please consult your healthcare provider for medical advice, diagnosis or treatment.

© HealthyWomen 2025





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12 11, 2025

Fighting Genetic Predisposition to Obesity

By |2025-11-12T14:12:21+02:00November 12, 2025|Fitness News, News|0 Comments


Obesity tends to run in families, suggesting that it may have a genetic cause. However, family members share not only genes but also diet and lifestyle habits that may contribute to obesity. Separating these lifestyle factors from genetic ones is often difficult. Still, growing evidence points to heredity as a strong determining factor of obesity.

It is, not known whether and to what extent this genetic susceptibility may be attenuated by a physically active lifestyle. We aimed to assess the influence of a physically active lifestyle on the genetic predisposition to obesity in a large population-based study. In the study of 20,430 individuals (aged 39-79 y) from the European Prospective Investigation of Cancer (EPIC)-Norfolk cohort with an average follow-up period of 3.6 y were studied. A genetic predisposition score was calculated for each individual by adding the body mass index (BMI)-increasing alleles across the 12 SNPs. Physical activity was assessed using a self-administered questionnaire. Linear and logistic regression models were used to examine main effects of the genetic predisposition score and its interaction with physical activity on BMI/obesity risk and BMI change over time, assuming an additive effect for each additional BMI-increasing allele carried. It was concluded that living a physically active lifestyle is associated with a 40% reduction in the genetic predisposition to common obesity, as estimated by the number of risk alleles carried for any of the 12 recently GWAS-identified loci.

Although genes are an important factor in many cases of obesity, a person’s environment also plays a significant part. Environment includes lifestyle behaviors such as what a person eats and how active he or she is. Women tend to have high-fat diets, often putting taste and convenience ahead of nutritional content when choosing meals. Most don’t get enough exercise.

Fighting Genetic Predisposition to Obesity

People can’t change their genetic makeup, of course, but they can change what they eat and how active they are. Some people have been able to lose weight and keep it off by:

Learning how to choose more nutritious meals that are lower in fat –

A poor diet to high-calorie foods that are widely available, low in cost, heavily promoted, and good tasting. These ingredients produce a predictable, understandable, and inevitable consequence-an epidemic of diet-related diseases. While such foods are fast and convenient they also tend to be high in fat, sugar, and calories. Choosing many foods from these areas may contribute to an excessive calorie intake. Some foods are marketed as healthy, low fat, or fat-free, but may contain more calories than the fat containing food they are designed to replace. It is important to read food labels for nutritional information and to eat in moderation. Also, people may be eating more during a meal or snack because of larger portion sizes. This results in increased calorie consumption. If the body does not burn off the extra calories consumed from larger portions, fast food, or soft drinks, weight gain can occur.

The USDA recommends an adult daily diet include the following:

  • 3 ounces of whole grains, and 6 ounces of grains total
  • 2 cups of fruit
  • 2 1/2 cups of vegetables
  • 3 cups fat-free or low-fat dairy

For more information on healthy eating, visit our handout for adults on making healthier choices.

Learning to recognize environmental cues (such as enticing smells) that may make them want to eat when they are not hungry-

To regain the ability to eat only when you are hungry, you must understand that not all hunger is physical. Today, while almost no one eats only when they are physically hungry, many people eat when they are psychologically hungry. You may be enticed by a succulent hamburger in an advertisement on television and start to think you’re hungry. You may eat on schedule whether you feel hungry or not. You may be bored, tired, sad, happy or nervous. These are all types of psychological hunger. Listening to and heeding your body’s signals of hunger and fullness can help you to achieve or maintain a healthy weight, which lowers the risk of many chronic diseases. In addition, eating is more pleasurable when you are truly hungry. Therefore, when your body indicates it is time to eat, choose foods you love and take the time to enjoy them.

Rate your physical hunger

Given all that can interfere with our hunger cues, how do we start working our way back to what we inherently knew as infants? The following is a helpful tool for rating your hunger. This hunger scale, called “The Hunger-Satiety Rating Scale” is from Why Weight? A Guide to Ending Compulsive Eating by Geneen Roth.

Satiety:

10 = Stuffed to the point of feeling sick
9 = Very uncomfortably full, need to loosen your belt
8 = Uncomfortably full, feel stuffed
7 = Very full, feel as if you have overeaten

Neutral:

5 = Comfortable, neither hungry nor full
4 = Beginning signals of hunger
3 = Hungry, ready to eat
2 = Very hungry, unable to concentrate

Hungry:

1 = Starving, dizzy, irritable

Becoming more physically active-

The U.S. Department of Health and Human Services recently released updated guidelines recommending that children and adolescents participate in physical activity for 60 minutes per day or longer, with most exercise being of moderate to vigorous intensity. Physical activity contributes to the prevention and treatment of obesity, not only by increasing energy expenditure but also by modulating the signals of satiety and reducing food intake.

Thus we can conclude that even those who have the highest risk of obesity from their genes can improve their health by taking action.

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.



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12 11, 2025

Immunotherapy for Melanoma – HealthyWomen

By |2025-11-12T00:05:17+02:00November 12, 2025|Fitness News, News|0 Comments

Melanoma is one of the deadliest forms of skin cancer. This is mostly because it spreads more aggressively than other skin cancers. While melanoma represents only 1% of skin cancers, it accounts for a high number of cancer deaths.

Because it can grow so quickly, melanoma is difficult to treat effectively once it has spread throughout the body to the lymph nodes or other organs.

Early-stage melanoma is usually treated with surgery to remove the cancer cells. However, treatment for more advanced cases of melanoma can include immunotherapy, which is a treatment that activates your immune system to fight the cancer cells.

Here’s what you need to know about immunotherapy for melanoma.

How immunotherapy works with the immune system

Immunotherapy helps the body’s immune system better recognize and fight off cancer cells. Immunotherapy can work in a few different ways for melanoma:

  • By boosting the overall function of the immune system to destroy cancer cells
  • By using a targeted attack on specific types of cancer and immune cells, called immune checkpoint inhibitors
  • With cell therapy, which uses the patient’s own tumor cells to help kickstart the immune system
  • With virus therapy, which uses lab-altered viruses to attack cancer cells

Here’s a closer look at each type of immunotherapy for melanoma.

General immunotherapy

In theory, the body’s immune system can recognize and attack cancer cells to prevent their growth. But sometimes cancer cells can grow too quickly for the immune system to keep up with, or the cells can even hide from or attack the immune system. General immunotherapy uses medications that can help improve the overall function of the immune system. For instance, interleukins are proteins that can boost the immune system so it can better recognize and attack melanoma cells. Melanoma treatment uses lab-made versions of the protein, interleukin-2 (IL-2).

IL-2s are not used as often as they once were because they can have serious side effects and typically don’t work as well as immune checkpoint inhibitors.

Immune checkpoint inhibitors

Immune checkpoint inhibitors (ICIs) are a targeted form of immunotherapy. A key way that immunotherapy works in melanoma is by “turning off” specific proteins in immune cells that stop the cells from attacking the cancer.

In a healthy person, the immune system has built-in “checkpoints” that keep immune cells from destroying healthy cells. Unfortunately, melanoma cells use those checkpoints against the body and can bind with them to allow cancer to grow. Immune checkpoint inhibitors are medicines that “turn off” those specific checkpoints, allowing the immune cells to identify the melanoma and work to destroy it.

  • PD-1 inhibitors: PD-1 inhibitors target an immune cell protein called PD-1. PD-1s normally function to stop immune cells from destroying other cells. Blocking PD-1s frees up those immune cells to better fight cancerous melanoma cells. PD-1 inhibitors are called pembrolizumab (brand name: Keytruda) and nivolumab (brand name: Opdivo) and are given as IV infusions. They can only be used for melanoma that has spread and can’t be removed by surgery. They may also be used as a secondary treatment (called adjuvant) and preventive treatment to lower the risk of the cancer recurring.
  • PD-L1 inhibitors: PD-L1 inhibitors, atezolizumab (brand name: Tecentriq), work the same way, by blocking the PD-L1 protein on immune cells that normally stop the cells from attacking. This type of immunotherapy can be used specifically for people who have metastasized melanoma with the BRAF gene mutation. It can be given through IV or injection.
  • CLTA-4 inhibitors: This type of checkpoint inhibitor targets the CTLA-4 proteins, located on T-cells in the immune system. Used alone, CLTA-4 inhibitors are less effective and have more serious side effects than other immunotherapy medications, but may be given alongside a PD-1 inhibitor. Ipilimumab (Brand name: Yervoy) is given via IV infusion.
  • LAG-3 inhibitors: LAG-3 inhibitors (called relatlimab) block the LAG-3 checkpoint protein. Relatlimab is typically given via infusion in combination with a PD-1 inhibitor called nivolumab. (Together, relatlimab and nivolumab go by the brand name Opdualag.)

Checkpoint inhibitors are a promising development in melanoma treatment. Before treatment with ICIs, the average survival rate with advanced melanoma was only six months. Now, however, survival rates have far exceeded the six-month rate.

Tumor-infiltrating lymphocyte (TIL) therapy

T cells are a specific type of immune cell that the body uses to fight cancer. When they move into a tumor, they are called tumor-infiltrating lymphocytes (TILs). TIL therapy is a newer cancer treatment that removes TILs from a tumor, multiplies them in a lab, and returns them to the body in the form of an infusion. TIL can be effective for advanced melanoma because the T cells taken from the cancer cells have “learned” to specifically recognize melanoma.

The treatment is complex and given in several steps in the hospital. In 2024, the U.S. Food and Drug Administration (FDA) approved lifileucel (brand name: Amtagvi) as the first FDA-approved tumor-derived T-cell immunotherapy.

Oncolytic virus therapy

Oncolytic virus therapy involves “hijacking” viruses to target cancer cells. Viruses are notorious for their ability to hide from the immune system and attack healthy cells, so scientists have discovered a way to put that power to good use by altering viruses (called oncolytic viruses) in a lab to attack cancer cells instead.

In addition to directly destroying cancer cells, oncolytic viruses can also alert the rest of the immune system to attack the cancer cells. For melanoma, talimogene laherparepvec (brand name: Imlygic), also known as T-VEC, is an oncolytic virus that can be used to try to shrink tumors that can’t be surgically removed. Currently, the primary purpose of oncolytic virus therapy in melanoma is to shrink tumor sizes, and some data show it may help increase survival rates.

Many of the immunotherapy treatment options for melanoma can be used with each other, which offers more opportunity for effective treatment. Increased immunotherapy options have offered new hope for a very challenging type of cancer.

The best outcomes from treatment always happen with earlier diagnosis, so knowing the signs of skin cancer and practicing regular skin checks is very important in the fight against melanoma.

This educational resource was created with support from Merck.

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11 11, 2025

Tipos de melanoma – HealthyWomen

By |2025-11-11T22:04:20+02:00November 11, 2025|Fitness News, News|0 Comments

Medically reviewed by Elizabeth Liotta, M.D.



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11 11, 2025

Cuidar a una pareja con cáncer de próstata y linfedema

By |2025-11-11T18:02:26+02:00November 11, 2025|Fitness News, News|0 Comments

English

Noviembre es el Mes Nacional de los Cuidadores Familiares

El linfedema es una acumulación de un líquido acuoso en tu cuerpo que se denomina linfa que causa hinchazón crónica, usualmente en un brazo o pierna. La linfa, que promueve tu salud general y la función de tu sistema inmunológico, fluye de tus tejidos a los vasos linfáticos y luego a través de un grupo de ganglios (ganglios linfáticos) que filtran bacterias y otras sustancias no deseadas.

Si cualquiera de los ganglios linfáticos se remueve o daña por un tratamiento contra el cáncer, los ganglios remanentes deben trabajar más para filtrar la linfa. Pueden inflamarse o incluso obstruirse, de tal forma que la linfa regresa al tejido.

No hay cura para el linfedema, pero si participas activamente en el cuidado médico de tu pareja, es útil saber lo que puedes hacer para ayudar a controlar este trastorno. Hay medidas que puedes tomar y que son útiles para reducir la inflamación de tu pareja, prevenir infecciones, aliviar el malestar y mejorar su movilidad.

“Es importante garantizar que [el cuidador] esté consciente de lo que ocurre, para que pueda dar masajes, ayudar a su cónyuge en general o implementar medidas para obtener atención”, dijo Pragnan Kancharla, MD, oncólogo médico y hematólogo de MedStar Franklin Square Medical Center en Maryland.

Hablar con un especialista en linfedemas es útil. Pero no todos tienen acceso a uno.

Si tu pareja desarrolla linfedema, es importante entender cómo puedes ayudar.

El linfedema con cáncer de próstata

El lugar en el que ocurre el linfedema depende de dónde se encuentren los ganglios linfáticos afectados. Para personas con cáncer de próstata, el linfedema podría afectar las piernas, el pene, el escroto o la parte inferior del cuerpo en general.

Los síntomas de linfedema podrían incluir:

  • Hinchazón
  • Piel apretada o inflamada
  • Piel escamosa y gruesa, denominada hiperqueratosis
  • Bultos y llagas pequeñas en la piel
  • Líquido (linfa) que se filtra de la piel

¿Tiene tu pareja riesgo de linfedema?

Una prostatectomía radical, que remueve la próstata y los ganglios linfáticos pélvicos, es la causa más común de linfedemas para personas que tienen cáncer de próstata. La radiación a veces también daña los ganglios. Hombres que se sometieron a cirugías y a radioterapia tienen un mayor riesgo de linfedema y entre más resulten afectados los ganglios, mayor será el riesgo.

El linfedema también podría ser el resultado de:

  • Infecciones u otras complicaciones en el lugar en el que se hizo la cirugía de los ganglios linfáticos
  • Una acumulación de líquidos cerca de la herida, denominada seroma.
  • Un cáncer avanzado

El diagnóstico y el inicio del tratamiento de linfedemas en etapas tempranas pueden frenar su progreso. Una hinchazón moderada grave podría hacer que sea difícil caminar y realizar actividades cotidianas.

El cuidado de alguien con linfedema en el hogar

El simple acto de levantar la pierna afectada puede ser muy útil, dijo Kancharla. Y hacer algunos ejercicios sencillos también puede ser útil. Los ejercicios mueven la linfa y fomentan un buen rango de movimiento alrededor de las articulaciones, algo que podría volverse difícil si hay mucha inflamación.

Un proveedor de atención médica (HCP, por sus siglas en inglés), terapeuta físico o especialista en linfedemas podría mostrarles a ti y a tu pareja cuales son los mejores ejercicios. Muchos pueden realizarse incluso sentado.

Algunos ejercicios buenos para linfedemas incluyen:

  • Marchar sin desplazarse o sentado
  • Extensiones de la rodilla sentado, levantar la pierna y extender la rodilla
  • Extensiones de los dedos de los pies, también sentado, levantar los dedos del pie lo más posible y luego relajarlos

Aquí encontrarás otros consejos con los que podrías ayudar a tu pareja a reducir la inflamación causada por el linfedema:

  • Controlar el peso: Tener sobrepeso u obesidad puede empeorar el linfedema en las piernas. También puede aumentar el riesgo de una infección de la piel denominada celulitis. Tú o tu pareja podrían hablar con un nutricionista si necesitas un plan nutricional más saludable o si tu pareja podría necesitar ayuda para tener un peso saludable.
  • Reducir el consumo de sal: La sal hace que tu cuerpo retenga líquidos, algo que deberías evitar si tienes linfedema. Si preparas las comidas de tu pareja y el sabor es una preocupación, muchos platos saben bien si agregas hierbas frescas en vez de sal.
  • Beber mucha agua: La meta del tratamiento de linfedema es reducir los líquidos, pero todavía es importante que tu pareja beba al menos ocho vasos de 8 onzas de agua cada día. Esto será útil para purgar líquidos no deseados.
  • Usar ropa floja: Incentiva a tu pareja a que evite medias y pantalones ajustados (especialmente con elásticos). Zapatos de un tamaño adecuado también son importantes para prevenir ampollas o llagas, que podrían infectarse.
  • Proteger la piel: Recuerda a tu pareja que mantenga su piel limpia y seca para prevenir infecciones. Si le ayudas cortando las uñas de los pies, asegúrate de no cortar sus cutículas. También sugiere pantalones largos para jardinería, para caminar o para cualquier actividad en la que la piel pueda sufrir raspones. Usa protección solar (FPS de 30 o más) y repelentes de insectos para evitar picaduras de insectos.
  • No ignorar lesiones de la piel: Trata cualquier lesión de la piel inmediatamente limpiándola, aplicando ungüentos antibióticos y cubriéndola. Monitorea el lugar para detectar señales de infección, tales como un color rojizo o temperatura caliente. Esto será útil para reducir el riesgo de infecciones, celulitis y una complicación grave denominada sepsis.

Si tu pareja necesita más ayuda

Si las primeras medidas en el hogar no funcionan, hay otras opciones. El proveedor de atención médica de tu pareja también podría referir otros profesionales médicos, tales como terapeutas ocupacionales o físicos.

  • Medias de compresión: Según Kancharla, a veces los pacientes deben usar medias de compresión o masajes para alivio además de elevar la pierna. Las medias de compresión se ajustan especialmente a la pierna para evitar la acumulación de líquido en el tejido. Se requiere una receta médica y un profesional debe hacer el ajuste de las medias. Puesto que puede ser difícil ponerse estas medias, pide al proveedor que te muestre el mejor método para hacer esto y cualquier consejo o truco que pueda hacer que esto sea más fácil. Nadie debería prestar sus medias de compresión porque si no se ajustan específicamente a las piernas podrían empeorar el linfedema.
  • Masajes para la circulación linfática: El proveedor médico de tu pareja podría recomendar un tipo especial de masajes que se denomina circulación linfática manual. Este no es el tipo de masaje al que la mayoría de nosotros estamos acostumbrados. Un masaje de circulación linfática usa una presión suave para mover el líquido con linfa del tejido hacia los ganglios linfáticos. Terapeutas físicos, terapeutas con capacitación especial en masajes y otros proveedores de atención médica pueden realizar estos masajes. Tú o tu pareja también pueden realizarlos en el hogar, pero es importante aprender la técnica de una persona calificada.
  • Compresión neumática intermitente: Si el linfedema es más grave, el proveedor de atención médica de tu pareja podría recetar compresiones neumáticas intermitentes que se realizan con bombas. Se envuelve una manga de compresión alrededor de la pierna y luego se infla y se desinfla, lo cual estimula la circulación. La duración de las sesiones depende de lo que recomiende el proveedor de atención médica.

Control de costos

Los ejercicios, los masajes linfáticos y comer una dieta saludable son cosas que la mayoría de personas pueden hacer en el hogar, pero no todos pueden pagar fácilmente masajes linfáticos que se realizan en una clínica o consultorio, medias de compresión o bombas. Medicare cubre artículos para el tratamiento de compresión de linfedemas, al igual que algunas aseguradoras privadas. Los seguros privados también podrían cubrir masajes. Es importante que tu pareja solicite asistencia si la necesita.

Contigo y tu pareja trabajando en equipo, podrían reducir su ansiedad y estrés. Al comprender el trastorno y tratamiento de tu pareja, también podrás defender sus derechos si fuese necesario. “El linfedema [con cáncer de próstata] es extremadamente infrecuente en estos momentos, algo que vemos raramente”, dijo Kancharla. “Pero si alguien tiene linfedema, especialmente con relación a un tumor, cáncer o después de cirugías, tenemos muchos recursos”.

Este recurso educativo se preparó con el apoyo de Bayer y Merck.

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11 11, 2025

How to Share a Sexual Fantasy

By |2025-11-11T16:01:20+02:00November 11, 2025|Fitness News, News|0 Comments

Emily Jamea, Ph.D., is a sex therapist, author and podcast host. You can find her here each month to share her latest thoughts about sex.

When Camilla first brought up the topic of sexual fantasies in therapy, she laughed nervously. “I have this one recurring fantasy,” she said, “but I could never tell my husband. He’d think I’m weird.”

Like many people, Camilla assumed that revealing her fantasy might threaten her relationship. She worried that it might be taken as a sign something was missing or worse, that it would change the way her partner saw her.

“Maybe, maybe not,” I replied with a smile. “Large scale studies report that over 95% of people report having fantasies and yet, the perception and understanding of them is still shrouded in misconception. Fantasies are far less about dissatisfaction and far more about imagination.”

Camilla took a deep breath and then revealed her fantasy. “I sometimes imagine being tied up and spanked.”

I smiled at her. “You can breathe a sigh of relief that you’re not ‘weird.’ You and about 96% of women have had a fantasy about some sort of BDSM.”

She looked at me in total shock. “You’re kidding me,” she said.

I explained that research in the nature of fantasy highlights a wide variety of themes. While some people fantasize about romance, most people’s fantasies are a bit kinkier, ranging from things like group sex, BDSM and “forbidden” sex, like being watched by a stranger.

“We could spend a whole session unlocking the meaning of your fantasy, but I know you’re here to discuss whether you should share it with your partner, and if so, how. Let’s get into it.”

Sexual fantasies are about imagination

I explained that fantasies reveal less about what we want to do and more about how we want to feel. I told her to keep that in mind as we explored the nuance of sharing it with her husband.

A recent study that explored the choice to disclose sexual fantasies had some interesting findings.

While 92% of respondents had disclosed a fantasy, 55% harbored a secret fantasy they had yet to share. There were a variety of reasons participants gave for not sharing the fantasy. This included concern that sharing it would threaten the relationship bond, seeing sharing as futile since the fantasy was about something they’d never want to try in real life and concern that the nature of the fantasy was too different from how their partner typically perceives them.

People who chose to share, on the other hand, reported doing so because the process of sharing it was exciting and added to arousal. Also, people in long-term relationships shared because they felt their partner deserved to know, and they felt secure enough to reveal the fantasy to their partner.

There were a couple of factors that most strongly determined the outcome of sharing a fantasy. The researchers found that partners tended to have a positive or neutral response if the couple had strong communication skills and if they were used to at least some sexual experimentation.

I asked Camilla how her relationship and experiences stacked against the research findings. She said she and her husband had used toys here and there, but they’d never experimented much beyond that. She also had concern that he’d see her fantasy as a part of her psyche that was in total contrast to their shared feminist ideology.

“That’s probably part of the appeal,” I told her. “We often eroticize things that are in stark contrast to our normal everyday persona. Let’s come back to the feeling that the fantasy evokes,” I told her. “You said that you and your husband have a solid foundation and can usually communicate quite effectively. I wonder if there’s a way to explore the feeling without revealing every detail of the fantasy. What feelings does the fantasy evoke in you?”

“It’s a couple of things,” she told me. “I get turned on by a man feeling overwhelmed with desire. Also, the idea of being bound with no choice to surrender to the experience is appealing to me. My head is so flooded with to-dos that sometimes I struggle to focus during sex. It’s a turn-on to feel totally free of responsibility.”

“That makes a lot of sense to me,” I said. “Here are my tips for what to share and how.”

  1. Don’t bring anything up immediately before, during or after sex. It’s never a good idea to take someone off guard when it comes to trying new things in bed. Give them time to process.
  2. Open with the following, “There is something I want to share with you. I feel a little bit awkward, but I trust you won’t judge me.” People always ask how to avoid the feeling of awkwardness, but most of the time, there is no way around — only through. Also, if you tell your partner you know they won’t judge you, they’ll want to live up to the standard you’ve set.
  3. Try a scaffolded approach. Rather than revealing every detail of your fantasy, start by expressing your longing for surrender. Assess how they respond to that before choosing to reveal more.
  4. When sharing any sexual desire, it’s crucial to include the why. Don’t say you want them to tie you up without also explaining why it’s appealing to you. In this case, it’s to help you get out of your head.
  5. While I always encourage open dialogue when possible, sometimes the idea of sharing a fantasy is just too intimidating. There are wonderful apps available that will allow you to complete separate sexual preference questionnaires. The app then exchanges only the items on which you align.

Our conversations helped Camilla realize that fantasy was natural. She also learned to view her fantasy as information — a clue to what her erotic energy needed to thrive. When she eventually shared a softened version with her husband, she was surprised by his response. He didn’t judge her at all. He smiled and said, “I think I could help with that.” She felt bolder, and he felt trusted. They both described feeling closer than they had in years.

Fantasies are part of being human. They’re a creative expression of our inner world, and when shared with care, they can become a bridge to deeper intimacy. As I often tell my clients, it’s not about revealing your “weird” side; it’s about revealing your whole self. And that — not the fantasy itself — is what turns good sex into something truly extraordinary.

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10 11, 2025

Caregiving for a Partner with Prostate Cancer and Lymphedema

By |2025-11-10T23:52:19+02:00November 10, 2025|Fitness News, News|0 Comments

November is National Family Caregivers Month.

Lymphedema is a build-up of a watery fluid in your body called lymph, causing chronic swelling, usually in an arm or leg. Lymph, which supports your overall health and your immune system function, flows from your tissues into the lymphatic vessels, and then through a cluster of nodes (lymph nodes) that filter out bacteria and other unwanted substances.

If any of the lymph nodes are removed or damaged as part of cancer treatment, the remaining nodes have to work harder to filter the lymph. They can then become inflamed or even blocked, so the lymph backs up into the tissue.

There’s no cure for lymphedema, but if you’re actively involved with your partner’s medical care, it’s helpful to know what you can do to help him manage the condition.There are actions you can take to help reduce your partner’s swelling, prevent infection, relieve discomfort and help improve their mobility.

“We want to make sure the [caregiver] is also aware of what’s going on, so that they can help with either massaging and helping the spouse, or arranging some ways of getting care,” said Pragnan Kancharla, MD, a medical oncologist and hematologist at MedStar Franklin Square Medical Center in Maryland.

Speaking with a specialized lymphedema specialist is helpful. But not everyone has access to one.

If your partner does develop lymphedema, it’s important to understand how you can help.

Lymphedema with prostate cancer

Where lymphedema occurs depends on where the affected lymph nodes are. For people with prostate cancer, lymphedema could affect the legs, penis, scrotum or lower body overall.

Symptoms of lymphedema could include:

  • Swelling
  • Tight, sore skin
  • Scaly and thickened skin, called hyperkeratosis
  • Small blisters and bumps on the skin
  • Fluid (lymph) leaking from the skin

Is your partner at risk for lymphedema?

A radical prostatectomy, which removes the prostate and pelvic lymph nodes, is the most common cause of lymphedema among people who have prostate cancer. Radiation sometimes damages the nodes too. Men who have both surgery and radiation therapy are at higher risk of lymphedema, and the more nodes affected, the higher the risk.

Lymphedema could also be caused by:

  • Infection or other complications at the lymph node surgery site
  • A build-up of fluid near the wound, called a seroma
  • Advanced cancer

Diagnosing and starting treatment for lymphedema in the early stages can slow down its progress. Moderate to severe swelling can make it hard to walk and perform everyday activities.

Caring for someone with lymphedema at home

The simple act of elevating the affected leg can be quite helpful, Kancharla said. And doing some simple exercises can also help. Exercises move the lymph and encourage good range of motion around the joints — something that could become difficult if there is too much swelling.

A healthcare provider (HCP), physical therapist or lymphedema specialist can show you and your partner the best exercises to do. Many can even be done while sitting down.

Some exercises that are good for lymphedema include:

  • Marching on the spot or while sitting
  • Knee extension while seated, raising the leg and extending the knee
  • Toe extensions, also while seated, lifting your toes up as far as you can, then relaxing them

Here are some other tips you could assist your partner with to help reduce the swelling caused by lymphedema:

  • Manage weight: Having overweight or obesity can worsen lymphedema in the legs. It can also increase the risk of a skin infection called cellulitis. You or your partner could speak with a dietitian if you need help coming up with a healthier diet plan or if your partner could use some help getting to a healthy weight.
  • Decrease salt intake: Salt makes your body retain fluid, something to avoid if you have lymphedema. If you are preparing your partner’s food and flavor is a concern, many dishes taste good if you add fresh herbs instead of salt.
  • Drink plenty of water: The goal of lymphedema treatment is to reduce the fluid, but it’s still important for your partner to drink at least eight 8-ounce glasses of water each day. This helps flush out the unwanted fluids.
  • Wear loose clothing: Encourage your partner to avoid tight pants and socks (especially at the band). Well-fitting shoes are also important to prevent blisters or sores, which could become infected.
  • Protect skin: Remind your partner to keep his skin clean and dry to help prevent infection. If you help him with cutting toenails, be sure not to cut his cuticles. Also suggest long pants for gardening, walking or doing any activity where the legs could get scratched. Use sun protection (SPF 30 or higher) and insect repellents to stop bug bites.
  • Don’t ignore skin injuries: Treat any injuries to the skin right away by cleaning them, applying antibiotic ointment and covering them. Keep an eye on the site for any signs of infection, like redness or warmth. This will help reduce the risk of infections, cellulitis and a serious complication called sepsis

.

If your partner needs more help

If the first steps at home don’t work, there are other options. Your partner’s HCP can also refer him to other healthcare professionals, like occupational or physical therapists.

  • Compression stockings: According to Kancharla, sometimes patients must use compression stockings or massage for relief in addition to elevating the leg. Compression stockings are specially fitted for the leg to prevent fluid build-up in the tissue. A prescription is needed and the stockings must be fitted by a professional. Since these stockings can be hard to put on, ask the provider to show you the best way to do this and for any tips or tricks to make it easier. Compression stockings shouldn’t be borrowed from someone else because unfitted ones could worsen lymphedema.
  • Lymphatic drainage massage: Your partner’s HCP might recommend a special type of massage called manual lymphatic drainage. This isn’t the type of massage most of us are used to. A lymphatic drainage massage uses a gentle pressure to move the lymph fluid from the tissue toward the lymph nodes. Physical therapists and specially trained massage therapists and other HCPs can perform these massages. They can also be done at home by you or your partner, but it’s important to learn the technique from a qualified person.
  • Intermittent pneumatic compression: If the lymphedema is more severe, your partner’s HCP might prescribe intermittent pneumatic compression, which is done with a pump. A compression sleeve is wrapped around the leg and then inflated and deflated, stimulating the circulation. How long each session is depends on what the HCP recommends.

Managing costs

Exercises, doing lymphatic massages and eating a healthy diet are things that most people can do at home, but not everyone can easily afford lymphatic massages done at a clinic or office, compression stockings, or pumps. Medicare does cover lymphedema compression treatment items though, as do some private insurance companies. Private insurance might also cover massages. It’s important that your partner apply for assistance if he needs it.

With you and your partner working as a team, you can help lessen anxiety and stress for both of you. By understanding your partner’s condition and treatment, you can also act as his advocate if necessary. “Lymphedema [with prostate cancer] is extremely rare now, something that we don’t see as often,” Kancharla said. “But if someone does have lymphedema, especially related to the tumor or cancer itself or post-surgery, we do have a lot of resources.”

This educational resource was created with support from Bayer and Merck.

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10 11, 2025

Caregiving for a Partner with Prostate Cancer and Lymphedema

By |2025-11-10T21:51:25+02:00November 10, 2025|Fitness News, News|0 Comments

November is National Family Caregivers Month.

Lymphedema is a build-up of a watery fluid in your body called lymph, causing chronic swelling, usually in an arm or leg. Lymph, which supports your overall health and your immune system function, flows from your tissues into the lymphatic vessels, and then through a cluster of nodes (lymph nodes) that filter out bacteria and other unwanted substances.

If any of the lymph nodes are removed or damaged as part of cancer treatment, the remaining nodes have to work harder to filter the lymph. They can then become inflamed or even blocked, so the lymph backs up into the tissue.

There’s no cure for lymphedema, but if you’re actively involved with your partner’s medical care, it’s helpful to know what you can do to help him manage the condition.There are actions you can take to help reduce your partner’s swelling, prevent infection, relieve discomfort and help improve their mobility.

“We want to make sure the [caregiver] is also aware of what’s going on, so that they can help with either massaging and helping the spouse, or arranging some ways of getting care,” said Pragnan Kancharla, MD, a medical oncologist and hematologist at MedStar Franklin Square Medical Center in Maryland.

Speaking with a specialized lymphedema specialist is helpful. But not everyone has access to one.

If your partner does develop lymphedema, it’s important to understand how you can help.

Lymphedema with prostate cancer

Where lymphedema occurs depends on where the affected lymph nodes are. For people with prostate cancer, lymphedema could affect the legs, penis, scrotum or lower body overall.

Symptoms of lymphedema could include:

  • Swelling
  • Tight, sore skin
  • Scaly and thickened skin, called hyperkeratosis
  • Small blisters and bumps on the skin
  • Fluid (lymph) leaking from the skin

Is your partner at risk for lymphedema?

A radical prostatectomy, which removes the prostate and pelvic lymph nodes, is the most common cause of lymphedema among people who have prostate cancer. Radiation sometimes damages the nodes too. Men who have both surgery and radiation therapy are at higher risk of lymphedema, and the more nodes affected, the higher the risk.

Lymphedema could also be caused by:

  • Infection or other complications at the lymph node surgery site
  • A build-up of fluid near the wound, called a seroma
  • Advanced cancer

Diagnosing and starting treatment for lymphedema in the early stages can slow down its progress. Moderate to severe swelling can make it hard to walk and perform everyday activities.

Caring for someone with lymphedema at home

The simple act of elevating the affected leg can be quite helpful, Kancharla said. And doing some simple exercises can also help. Exercises move the lymph and encourage good range of motion around the joints — something that could become difficult if there is too much swelling.

A healthcare provider (HCP), physical therapist or lymphedema specialist can show you and your partner the best exercises to do. Many can even be done while sitting down.

Some exercises that are good for lymphedema include:

  • Marching on the spot or while sitting
  • Knee extension while seated, raising the leg and extending the knee
  • Toe extensions, also while seated, lifting your toes up as far as you can, then relaxing them

Here are some other tips you could assist your partner with to help reduce the swelling caused by lymphedema:

  • Manage weight: Having overweight or obesity can worsen lymphedema in the legs. It can also increase the risk of a skin infection called cellulitis. You or your partner could speak with a dietitian if you need help coming up with a healthier diet plan or if your partner could use some help getting to a healthy weight.
  • Decrease salt intake: Salt makes your body retain fluid, something to avoid if you have lymphedema. If you are preparing your partner’s food and flavor is a concern, many dishes taste good if you add fresh herbs instead of salt.
  • Drink plenty of water: The goal of lymphedema treatment is to reduce the fluid, but it’s still important for your partner to drink at least eight 8-ounce glasses of water each day. This helps flush out the unwanted fluids.
  • Wear loose clothing: Encourage your partner to avoid tight pants and socks (especially at the band). Well-fitting shoes are also important to prevent blisters or sores, which could become infected.
  • Protect skin: Remind your partner to keep his skin clean and dry to help prevent infection. If you help him with cutting toenails, be sure not to cut his cuticles. Also suggest long pants for gardening, walking or doing any activity where the legs could get scratched. Use sun protection (SPF 30 or higher) and insect repellents to stop bug bites.
  • Don’t ignore skin injuries: Treat any injuries to the skin right away by cleaning them, applying antibiotic ointment and covering them. Keep an eye on the site for any signs of infection, like redness or warmth. This will help reduce the risk of infections, cellulitis and a serious complication called sepsis

.

If your partner needs more help

If the first steps at home don’t work, there are other options. Your partner’s HCP can also refer him to other healthcare professionals, like occupational or physical therapists.

  • Compression stockings: According to Kancharla, sometimes patients must use compression stockings or massage for relief in addition to elevating the leg. Compression stockings are specially fitted for the leg to prevent fluid build-up in the tissue. A prescription is needed and the stockings must be fitted by a professional. Since these stockings can be hard to put on, ask the provider to show you the best way to do this and for any tips or tricks to make it easier. Compression stockings shouldn’t be borrowed from someone else because unfitted ones could worsen lymphedema.
  • Lymphatic drainage massage: Your partner’s HCP might recommend a special type of massage called manual lymphatic drainage. This isn’t the type of massage most of us are used to. A lymphatic drainage massage uses a gentle pressure to move the lymph fluid from the tissue toward the lymph nodes. Physical therapists and specially trained massage therapists and other HCPs can perform these massages. They can also be done at home by you or your partner, but it’s important to learn the technique from a qualified person.
  • Intermittent pneumatic compression: If the lymphedema is more severe, your partner’s HCP might prescribe intermittent pneumatic compression, which is done with a pump. A compression sleeve is wrapped around the leg and then inflated and deflated, stimulating the circulation. How long each session is depends on what the HCP recommends.

Managing costs

Exercises, doing lymphatic massages and eating a healthy diet are things that most people can do at home, but not everyone can easily afford lymphatic massages done at a clinic or office, compression stockings, or pumps. Medicare does cover lymphedema compression treatment items though, as do some private insurance companies. Private insurance might also cover massages. It’s important that your partner apply for assistance if he needs it.

With you and your partner working as a team, you can help lessen anxiety and stress for both of you. By understanding your partner’s condition and treatment, you can also act as his advocate if necessary. “Lymphedema [with prostate cancer] is extremely rare now, something that we don’t see as often,” Kancharla said. “But if someone does have lymphedema, especially related to the tumor or cancer itself or post-surgery, we do have a lot of resources.”

This educational resource was created with support from Bayer and Merck.

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6 11, 2025

Facts About Compounded Medications – HealthyWomen

By |2025-11-06T17:00:17+02:00November 6, 2025|Fitness News, News|0 Comments

For most people, getting prescription medication is fairly simple. Your healthcare provider (HCP) calls your local pharmacy, you pick up your medication when it’s ready and life goes on.

But sometimes people can’t take the standard, mass-produced brand name and generic prescription drugs for a variety of reasons.

That’s where compounded medications come in.

What are compounded medications?

Compounded medications are drugs that are mixed, combined or altered by a specially trained pharmacist — a compounding pharmacist. These drugs are compounded to accommodate needs that are not met by the commercial prescription medication.

For people who need compounded drugs, the good news is pretty much all commercial drugs can be compounded:

  • Tablets
  • Capsules
  • Liquid medication
  • Eye drops
  • Creams
  • Injectables

Who needs compounded medications?

Up to 3% of all prescriptions in the U.S. are for compounded drugs.

People may need a compounded drug for a few reasons. These can include:

  • You need a specific dose. If the standard prescription is not available in the dose you need, you may need a compounded medication.
  • You need a different form of the medication. Pills, for example, may be hard to swallow for some people, so your HCP may prescribe the drug as a liquid or a cream so you can take it.
  • You are allergic or sensitive to ingredients. Fillers such as dyes and preservatives are common in mass-produced medications. If you’re allergic to an ingredient, the compounded pharmacist can make the drug without the stuff you’re allergic to.
  • Your medication is in short supply. If the drug you’re taking is discontinued or in high demand so there’s a shortage, a similar medication can be made so you can continue your treatment.

The pros and cons of compounded medications

There are both pros and cons to consider regarding compounded medications.

Compounded medications are prescribed on a case-by-case basis and customized to each person, so a more personalized approach to medication is appealing for many people. Also, compounded drugs means more people have access to the medication regardless of supply.

On the con side, the compounded formulas are not approved by the FDA, so they’re not guaranteed to have the same strict standards for safety, efficiency and quality as FDA-approved drugs. This opens the door for inconsistency in potency and how much — or how little — of the active ingredients are in the medication.

Read: Should You Take Compounded Medications for Menopause? >>

Finding a reputable compounding pharmacy

Compounded medications may not be approved by the FDA, but that doesn’t mean that they’re not safe or effective when they’re made at a licensed pharmacy.

Compounding pharmacies are required to meet certain safety standards set by your state’s Board of Pharmacy. There are some bad actors out there who are creating compounded medications from fake or unapproved ingredients, but legitimate compounded medications are still using ingredients from the FDA-approved drug — just slightly different.

So how do you know if the pharmacy is reputable?

  • Find a pharmacy that is accredited by the Pharmacy Compounding Accreditation Board (PCAB) or the National Association of Boards of Pharmacy (NABP)
  • Check the Alliance for Pharmacy Compounding website for reputable options in your area
  • If purchasing a compounded medication online, verify that the pharmacy:
    • Is on the list of NABP-accredited digital pharmacies
    • Has a physical U.S. address and telephone number
    • Requires a prescription for the compounded medication
    • Has a licensed pharmacist on staff who can answer questions

If you’re purchasing online, be wary of low prices that are too good to be true (they probably are!) and online pharmacies that don’t require a prescription.

Compounded conclusion

A reputable compounded pharmacy can help you get the safe and effective medication you need — but you need to take steps to make sure you’re getting the real deal.

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