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Marla Ahlgrimm: A Woman’s Guide To Understanding Carbohydrates

Carbohydrates often get a bad reputation in diet culture. But according to Marla Ahlgrimm, they are essential macronutrients and the body's primary source of energy. Contrary to popular belief, not all carbohydrates are created equal. Understanding the different types of carbohydrates and how they can affect your health as a woman can be crucial for maintaining optimal well-being. Today, women's health advocate and author Marla Ahlgrimm explains the importance of making informed dietary choices when choosing carbohydrates.

Carbs: It's a Spectrum

Carbohydrates are categorized as either simple or complex. Marla Ahlgrimm explains that simple carbohydrates are those found naturally in fruits, milk, and other foods. However, they are also found in many processed foods. Simple carbohydrates are quickly digested and can lead to a rapid spike in blood sugar. On the opposite end of the spectrum are complex carbohydrates. These are found in whole grains, starchy vegetables, and legumes. Marla Ahlgrimm says they contain longer chains of sugar molecules and often fiber in abundance. They offer sustained energy and a gradual rise in blood sugar since they're digested much more slowly. Most health experts recommend prioritizing complex carbohydrates.

Fiber: The Often-Overlooked Carb

Fiber is a special type of complex carbohydrate that deserves its own category. Marla Ahlgrimm explains that fiber is indigestible by the human body but plays a crucial role in health. Soluble fiber, for example, helps to reduce cholesterol and regulate blood sugar. Insoluble fiber adds bulk to bowel movements and promotes digestive regularity. Marla Ahlgrimm highlights the importance of fiber for women's gut health, specifically its role in helping a woman feel sated. This can lead to weight management.

Carbs and Women

Marla Ahlgrimm explains that carbohydrates affect women in distinct ways thanks to our natural hormone fluctuations and unique nutritional needs.

According to Marla Ahlgrimm, many women, specifically those with PCOS and other health conditions, must manage their carbohydrate intake. Diets high in refined sugars and simple carbohydrates can lead to insulin resistance, and this can worsen hormonal imbalances.

Marla Ahlgrimm says that women who consume too much sugar may be more likely to experience irregular periods, acne, and excessive hair growth because of the way that the sugar interacts with the body's hormones. By contrast, complex carbohydrates support stable blood sugar and insulin levels. Marla Ahlgrimm asserts that this can help regulate the menstrual cycle.

Carbohydrates can also play a role in energy level and mood, says Marla Ahlgrimm. Women often juggle multiple responsibilities, and sustained energy is critical to our day-to-day lives. While simple carbs, such as a bag of chips, provide quick bursts of energy, they're followed closely by energy crashes. This can make us feel moody and tired. A snack of complex carbohydrates, such as cheese or whole-grain crackers, helps to stabilize glucose levels, which can promote sustained energy and a balanced mood.

Marla Ahlgrimm says that both simple and complex carbohydrates play a role in women's weight and how their bodies can sustain pregnancy and breastfeeding. Women who are pregnant or breastfeeding are encouraged to discuss their diet with their primary healthcare provider or OBGYN to determine the right balance of simple and complex carbohydrates for continued health.

Ultimately, Marla Ahlgrimm believes that both simple and complex carbohydrates can play a healthful role in our diet as women. But she asserts that complex carbohydrates are the ones to prioritize and says that mindful eating can lead to better health at all stages of our development.

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The Lingering Effect of Life: Marla Ahlgrimm on How Your Baby's DNA Stays With You

Women's health is often considered in terms of the individual. However, Marla Ahlgrimm states that women, and specifically mothers, may not be entirely themselves. Through the fascinating phenomenon of fetal microchimerism, mothers can carry their babies' DNA for decades, and it may affect their health.

According to Marla Ahlgrimm, fetal microchimerism occurs during the two-way exchange at the placental barrier, where the mother nourishes and supports her developing baby. A small population of the baby's cells is introduced into the mother's bloodstream and body.

Marla Ahlgrimm explains that these foreign cells have been a subject of scientific curiosity for decades. She notes that the mother's body typically identifies these as invaders and eliminates them quickly. However, recent research has unveiled a much more detailed and, in many ways, heartwarming picture. It turns out that fetal cells can take up residence in many of the mother's organs, including the lungs, liver, and brain.

So what does this mean? Marla Ahlgrimm clarifies that it simply means a woman may carry not just her own DNA but also that of any children she has birthed. She essentially becomes a chimera, an individual made up of more than one person’s DNA. And sometimes, this baby's DNA stays for life.

The Potential Impacts

Scientists do not fully understand the long-term cellular impact of this DNA intermingling. What is known (or at least strongly believed) is that the baby's lingering DNA, these fetal cells, may play a beneficial role in the mother's overall health. According to Marla Ahlgrimm, fetal DNA may contribute to tissue repair and regeneration, helping the mother's immune system respond more efficiently to injuries or diseases.

Marla Ahlgrimm also notes that foreign cells, in this case, those of a mother's baby, may impact the immune system. It's theorized (although not fully proven) that fetal cells may actually train a mother's immune system throughout gestation. Marla Ahlgrimm suggests that this may contribute to the mother's body's ability to nurture a developing fetus without rejecting it as foreign material. However, this interaction may also trigger certain autoimmune diseases in some women.

While the idea of fetal cells aiding in repair is interesting, Marla Ahlgrimm also points out that some researchers believe that this foreign DNA may be linked to some diseases. A few studies suggest that fetal cells interacting with tissue may leave a woman more susceptible to lupus, scleroderma, and other autoimmune disorders. Marla Ahlgrimm stresses, however, that correlation does not equal causation, and she asserts that much more research is needed to form an absolute theory on the effect of fetal cells and autoimmune disorders.

More Questions Than Answers

The field of fetal microchimerism is still relatively new, and Marla Ahlgrimm says that many questions remain unanswered. The exact mechanisms of how these cells persist, their specific roles, and the factors that may influence their viability within the mother's body are all areas of active research.

Ultimately, Marla Ahlgrimm believes that pregnancy does leave a lasting biological (and emotional) imprint on the mother. The silent presence of her child's DNA within her is a testament to the profound and enduring connection between mother and child. This biological echo of life will cling to the mother and may potentially influence her for many years to come.

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Marla Ahlgrimm | Weather Woes (Or Wows!)

We've all heard the old song about it raining and pouring and the old man that's snoring. And while it's true that a good hard rain storm might make you sleepy, Marla Ahlgrimm says that the weather affects your mood in many ways. Keep reading for more insight into how Mother Nature always has a say in how we feel.

Sunlight

According to Marla Ahlgrimm, sunlight increases the production of the neurotransmitter serotonin. This is the chemical that makes us feel happy. Sunlight also triggers the production of vitamin D, a vitamin closely linked to mood regulation. To get the most out of a bright and sunny day, spend some time with your toes in the dirt feeling the wind on your skin. 15 minutes of sunlight each day is a great way to boost your mood.

Temperature

Some people are self-professed Summer Babies while others are more Winter Warriors. And each season brings with it different moods for different people. For example, many women find that cold temperatures make them feel less motivated and a bit more lethargic. However, Marla Ahlgrimm notes that cold weather might make others feel alive and invigorated. A few minutes outdoors, even in the cold, is a great way to ensure you’re getting fresh air and sun exposure. 

Rain And Clouds

While we need rain just as much as we need sunshine, our bodies apparently interpret rain and clouds as the enemy. Rain, especially when accompanied by heavy cloud cover, can lead to feelings of sadness or feeling down. But Marla Ahlgrimm says this is not true for everyone. In fact, some people think that a thunderstorm is the perfect time to shirk their responsibilities and cozy up to someone they love.

Barometric Pressure

Marla Ahlgrimm says that barometric pressure is the culprit behind many people's headaches. Further, a sharp drop of the barometer may actually increase feelings of anxiety for some people. The weight of the Earth's air pressing down on the surface may also result in increased pain in those with arthritis and joint conditions. Marla Ahlgrimm says that staying hydrated and getting enough sleep goes hand-in-hand with paying close attention to the weather to help combat any negative effects.

Wind

While you might not think that wind can affect your mood, many people get nervous when the winds begin to pick up. Marla Ahlgrimm explains that strong winds, which often precede or are accompanied by storms, may leave some people feeling anxious. This is especially true for women who have experienced a negative event, such as a tornado, that involved strong winds.

Ultimately, the weather can affect our mood in many ways, and some you might not have considered. But, what's important is that we prioritize our health, regardless of whether it's warm and sunny or cold and blustery. Marla Ahlgrimm explains that maintaining a healthy lifestyle, which includes eating a balanced diet and getting plenty of physical activity, can reduce the effect of bad weather on your day every day!

This is for informational purposes only and is not meant to replace the advice of your healthcare providers. If you believe that the weather negatively impacts your mental or physical wellness, Marla Ahlgrimm suggests scheduling a visit with your doctor to rule out underlying health concerns.

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Midlife Means Sudden Changes: Marla Ahlgrimm On Your 40s

Change is unavoidable, and most of us begin to experience "the change" sometime around our 40th birthdays. Thankfully, this does not have to mean altering everything about ourselves. Marla Ahlgrimm explains that we can still live life to the fullest by making a few tweaks that help us stay our healthiest. Today, the self-help author offers a few quick tips on how to embrace change by reframing your thoughts on fitness, finding the right nutritional balance, and navigating other midlife concerns, such as mental health and relationships.

Fitness: Joy and Movement

As you enter your 40s, your fitness goals may change, says Marla Ahlgrimm. Instead of thinking about running your first marathon, you might just set the goal to move more. This is the perfect time to remember that fitness is something you should enjoy. It is not a punishment for eating a doughnut or sleeping in late. But what’s the right workout for a woman in her 40s? Marla Ahlgrimm says now is a great time to steer away from regimented athletic activities and look more toward things that you enjoy, such as swimming, bowling, or dancing.

Marla Ahlgrimm also says that outdoor activities, such as hiking, biking, and even gardening, can also help you meet your fitness goals while soaking up the sunshine.

Nutrition: Ditch the Diet

It is not unusual for us to get caught up in diet trends in our 20s and 30s, says Marla Ahlgrimm. But now is not the time to jump aboard whatever fat-shaming fad comes across your social media feed. Instead, she recommends looking for ways to maintain your energy levels. This should include eating whole foods, prioritizing hydration, and actually listening to your body’s hunger cues. In other words, eat more fiber, protein, and healthy fats, drink enough water, and stop eating just to fill time. Eat to fill your "fuel" tank.

Mental Health Check: Prioritizing Self-Care

Now, more than ever, Marla Ahlgrimm says that it’s time to give yourself time. She recommends utilizing mindfulness, meditation, journaling, and even just spending time in nature to give yourself a mental respite. In our 40s, we begin to struggle with our changing bodies, re-adjusted hormone levels, and all the responsibilities of parenting teenagers and, potentially, taking care of our own parents. We’re stressed, and we need a moment of self-reflection to center ourselves mentally and physically. 

Changing Relationships: Give Yourself a Love Check

There’s no way of stopping the fact that relationships change as we get older. According to Marla Ahlgrimm, this applies to all relationships, not just romantic ones. As you begin to experience the early signs of menopause, your sex life might take a hit. You may also start seeing more independence/resistance from aging children. Remember, open communication with each relationship is key. Marla Ahlgrimm reminds us that this opens the perfect opportunity to start planning regular date nights and spending quality time with those you love.

Purpose and Passion: Rediscover Your Spark

Sure, your life may change in your 40s. But that does not mean that you have to put your purpose and passion on the sidelines. In fact, consider taking up a new hobby or exploring new interests. Not sure what to do? Marla Ahlgrimm recommends reflecting on your values and interests. Do you want to volunteer? Learn a new language? Change careers? When you’re in your 40s, you are old enough to make an informed decision but still young enough to have time to enjoy a change of pace.

Ultimately, your 40s are the perfect time to embrace change and truly connect with you. This means taking control of your health in a way that doesn’t feel like punishment for any dietary discretions you’ve committed in your early adulthood. It also means growing, transforming, and putting yourself and your loved ones first. Marla Ahlgrimm says that there are many challenges that come with midlife, but they are nothing that can’t be overcome by a little self-care and self-love.

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Marla Ahlgrimm Discusses the Sex Hormone Dynamic Duo: Estrogen and Progesterone

Estrogen and progesterone: these two hormones are often mentioned together, and for good reason, says Marla Ahlgrimm. This is the “dynamic duo” of the female reproductive system. Estrogen and progesterone work together to control everything from the menstrual cycle to pregnancy and beyond. Although both are crucial to a woman's reproductive life, they each have different functions.

Estrogen

According to Marla Ahlgrimm, estrogen is often associated with the development of female sexual characteristics, such as breast growth and widening of the hips. Estrogen production begins to increase during puberty and maintains an active role in a woman's life through her reproductive years and beyond. But what exactly does it do?

Marla Ahlgrimm explains that estrogen is a key player in bone density, serving as a protector against osteoporosis, although levels begin to decline during menopause. Estrogen is also known to have protective effects on the heart and contributes to a healthy cardiovascular system in women.

Estrogen, along with other hormones, also plays a role in brain function, says Marla Ahlgrimm. This hormone influences mood, memory, and cognition. Estrogen may also play a role in the texture and appearance of healthy skin and hair.

Progesterone

Progesterone essentially serves as a support system for an embryo, and its primary role is to prepare the body for pregnancy. Marla Ahlgrimm explains that progesterone prepares the uterine lining for ovulation. The hormone thickens this lining to create a welcoming environment for a fertilized egg. Progesterone also continues to support a woman throughout pregnancy and prevents contractions until the time is right.

Marla Ahlgrimm also explains that progesterone works hand in hand with estrogen to regulate the menstrual cycle and ensure proper timing and flow. Speaking of regulation, Marla Ahlgrimm also says that progesterone may have a calming effect that contributes to emotional well-being. Furthermore, progesterone plays a role in breast development and may help protect against certain types of breast cancer.

A Balance Between the Two

Estrogen and progesterone levels fluctuate throughout a woman's life, never more noticeably so than during the menstrual cycle, says Marla Ahlgrimm. Estrogen levels rise in the first half of the cycle and peak just prior to ovulation. This jump in estrogen triggers the release of other hormones that lead to egg release.

After ovulation, the remnant of the follicle that released the egg produces progesterone. Marla Ahlgrimm says that progesterone levels rise throughout the second half of the cycle and prepare the uterine lining for potential pregnancy. If pregnancy does not occur, estrogen and progesterone levels both decline. This triggers the body to shed the uterine lining, resulting in a period.

Understanding

Marla Ahlgrimm stresses that it is crucial for women to understand the roles of estrogen and progesterone as they relate to their health. While most women may not fully understand the mechanics of each, knowing that these two hormones work together to regulate the reproductive system and influence overall health can help women make more informed decisions about their overall well-being.

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Marla Ahlgrimm On The Latest Coffee Alternative Trend

You’ve no doubt seen the commercials or ads while scrolling social media. Coffee alternatives have become all the rage, but are they really a better option? Keep reading as Marla Ahlgrimm spreads a bit of light on a product intent on kicking coffee from its pedestal.

Q: What is mushroom coffee?

Marla Ahlgrimm: There are two different ways that you can look at this. Mushroom coffee is a blend of coffee grounds and functional mushrooms, such as Lion’s Mane or Cordyceps. However, most coffee alternatives are a mix of mushroom powder and cocoa powder.

Q: What does it taste like?

Marla Ahlgrimm: Coffee alternatives, including those made with mushrooms and cocoa, can have different flavor profiles. Typically, however, those made with mushrooms are earthy with a hint of richness provided by the cocoa. Some brands may also offer flavored versions to appeal to different taste buds.

Q: Are there health benefits to drinking mushroom-based beverages?

Marla Ahlgrimm: There might be. Some mushrooms may have nutrients that help the body better manage stress. Others may provide immune support and, in some cases, cognitive benefits.

Q: Do they contain caffeine?

Marla Ahlgrimm: Typically, no. However, some people who drink mushroom-based coffee alternatives say that it provides a more even energy boost when compared to caffeinated beverages. Many say they enjoyed the sustained energy without the crash.

Q: Is it safe?

Marla Ahlgrimm: As long as it is purchased from a reputable source and you’re not allergic to any of the ingredients, most coffee alternatives are considered safe. If you are unsure, consult with your healthcare provider.

Q: What are some other coffee alternatives?

Marla Ahlgrimm: There are many different warm drinks you can use to get your morning started instead of coffee. Herbal teas, for example, come in a huge variety of flavors, such as chamomile, ginger, and peppermint. Chicory root coffee is also popular (New Orleans famous Café du Monde utilizes a mix of chicory root and coffee beans) as it has a bitter and coffee-like flavor.

Q:Can I just drink hot chocolate?

Marla Ahlgrimm: You can, absolutely. But keep in mind that hot chocolate tends to be a combination of cocoa powder and sugars. And the more added sugar you intake, the less healthy your coffee alternatives will be.

Q: So, should we stop drinking coffee altogether?

Marla Ahlgrimm: I don’t see any reason why most women should have to stop drinking coffee. As with most things, moderation is key, and a few cups of coffee each day isn’t likely to cause any adverse health reactions. It’s best to drink your last cup before three or four p.m. so that you aren’t awake all night.

Marla Ahlgrimm offers the above for informational purposes only. If you are considering adding a coffee alternative to your diet, consult with your doctor or other healthcare provider to ensure that your selection does not interfere with any of your other health goals.

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Marla Ahlgrimm On How Weight Loss Affects a Woman’s Hormones

As we reach “a certain age,” we tend to gain weight and then immediately look for ways to lose this sign of menopause. However, Marla Ahlgrimm explains that weight loss can lead to side effects you may not have considered where your hormones are concerned. Today, the author and women’s health advocate touches on just a few of the ways that weight loss can affect your hormones.

Estrogen

According to Marla Ahlgrimm, weight loss can reduce estrogen levels. This is because fat tissue is a primary site of estrogen production. As we lose weight, and especially body fat, our estrogen levels may decrease. Similarly, and especially in perimenopausal women, weight loss may affect the menstrual cycle. Lower estrogen levels can lead to absent or irregular cycles, especially in women during menopause age. For those currently in the early and after stages of menopause, Marla Ahlgrimm says that weight loss may actually exacerbate hot flashes and night sweats.

Leptin

Leptin is a hormone we don’t often hear about, but it’s just as important to the body as any other chemical messenger. Decreased levels of leptin brought on by a reduced number of fat cells can actually lead to food cravings, which makes it that much more difficult to maintain weight loss. Lower leptin levels can also slow the metabolism, further exacerbating the challenges of weight loss in women.

Other Potential Changes

Marla Ahlgrimm acknowledges that weight loss is important for many women to help maintain their overall health. But, it should be approached with care and respect for the state of your body. She explains that rapid weight loss may disrupt your delicate hormonal balance more significantly than gradual weight loss. Further, women should keep in mind that weight loss can indirectly influence thyroid function.

Healthy Weight Loss Tips

Women who are considered overweight may rectify some health problems by reducing their BMI to below 24. Marla Ahlgrimm’s tips for healthy weight loss include:

Go gradually. Aim for steady, sustainable weight loss.

Prioritize diet. What you eat has the greatest impact on your body weight, says Marla Ahlgrimm. Eat a balanced diet that includes healthy fats, whole foods, and plenty of whole grains.

Exercise. Cardiovascular and strength training are also important to keeping your body healthy, especially when you’re starting a weight loss regimen.

Manage your stress levels. Meditation, yoga, and even slow walks around your neighborhood can all help reduce stress, which can help reduce the level of cortisol in your body. Cortisol is the stress hormone that is often responsible for weight gain.

Get enough sleep. According to Marla Ahlgrimm, women need at least eight hours of sleep each night to support healthy hormone balance. And, when your hormones are balanced, it’s much easier to lose weight than when they are out of whack.

Marla Ahlgrimm closes by saying that weight loss should not necessarily be your primary goal. Instead, she says that women should strive to achieve and maintain a weight that’s healthy for their bodies and that allows them to feel their very best.

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Marla Ahlgrimm Says A Career As A Pharmacist Is Fulfilling For Women

Why consider a career in pharmacy? Marla Ahlgrimm says because it’s rewarding, especially for women.

Women are natural nurturers, says Marla Ahlgrimm. But too few young ladies take up a career that allows them to nurture people in some of the most meaningful ways. Fortunately, although medicine remains a male-dominated field, women are finding out why, exactly, they should make their mark in medicine.

Why Women Make Great Pharmacists

According to Marla Ahlgrimm, women have long made significant contributions in the field of pharmacy. And this continues to be more and more with each passing year. But what qualities do women possess that make them particularly well-suited for this type of profession?

Marla Ahlgrimm says first is empathy and compassion. Women tend to exhibit strong empathy, compassion, and emotion for the people in their lives. This allows them to best connect with patients to provide personalized care. Marla Ahlgrimm also points out their attention to detail. Women often excel in tasks that require a high degree of attention to micro-details.

Communication skills are also the backbone for a career in pharmaceuticals, and women tend to possess stronger communication skills than their male counterparts. This is not to say that there are not many amazing male pharmacists, just that many women tend to possess stronger communication skills thanks to a woman’s natural inclination for socialization and bonding.

Path To Become A Pharmacist

Marla Ahlgrimm says that the road to becoming a pharmacist is not a short period; it requires years of training, lots of dedication, and intelligence. First, Marla Ahlgrimm says that women must earn a bachelor’s degree in a pre-pharmacy discipline. This is usually science-related and includes chemistry, biology, or pharmaceutical studies.

Next, Marla Ahlgrimm says that potential pharmacists have to enroll in a Dr. of Pharmacy program. This takes an additional four years of education. When graduating from pharmacy school, pharmacists must pass the North American Pharmacist Licensure Exam and, in some areas, meet state-specific licensing and educational requirements.

Once finished with school and exams, Marla Ahlgrimm says the next step is to apply for a pharmacy license. Then, women have options on where to work.

Pharmacy Options

Marla Ahlgrimm says that a traditional pharmacy, while the most common, is not the only setting where women can put their skills to good use. She explains that there are many specialized settings, including hospital, clinical, and infectious disease pharmacies. Marla Ahlgrimm also says that many pharmacists choose to focus on oncology, geriatrics, or other areas that require specialized knowledge.

Nontraditional Options

A degree in pharmaceuticals does not mean that you have to become a pharmacist. Marla Ahlgrimm says that working research, development, regulatory fairs, or marketing are also options. Further, some pharmacists lend their expertise to the FDA, CDC, or other government agencies. In this capacity, women pharmacists have a valuable opportunity to contribute to public health initiatives and regulatory oversight.

The above are not all the reasons that women should consider career and healthcare. However, they are compelling reasons enough to at least take pharmacy studies into consideration.

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Women’s Health Topics In 2024 | Marla Ahlgrimm

While 2024 is coming to a close, there are many topics relating to women’s health that will remain in the spotlight in 2025 and beyond, says Marla Ahlgrimm. These include everything from fertility and reproductive health to women’s health equality and emerging issues that our foremothers never had to contend with.

Keep reading for Marla Ahlgrimm’s insights into what to keep an eye on in the world of women’s health in the coming years.

Reproductive Health

According to Marla Ahlgrimm, the three main ongoing issues in reproductive health involve reproductive rights, fertility, and menopause. Ongoing debates and legal challenges related to reproductive rights, including women’s access to abortion and contraception, continue to be hot-button issues. Marla Ahlgrimm also notes that addressing fertility challenges and advancements in assistive reproductive technologies are also newsworthy topics. Likewise, menopause and the ever-evolving world of potential therapies will likely always be at the forefront of women’s reproductive health concerns.

Mental Health

As the world seems to grow smaller and smaller, Marla Ahlgrimm says that the spotlight is often shed on mental health. Today, we have access to each other more than ever before, and it’s much easier to notice and support those suffering from mental health concerns. Specific to women is the mental health of mothers. Therapists, researchers, and medical providers throughout the world continue to address postpartum depression and anxiety issues. Similarly, mental health disorders, including eating disorders, self-esteem, and body-image issues, continue to be researched and studied in hopes of gaining a greater understanding of the ultimate root cause.

Chronic Diseases

Marla Ahlgrimm explains that heart disease, diabetes, osteoporosis, and other chronic diseases will almost certainly always be noteworthy. However, as advancements in medical technologies continue to improve, recognizing the signs and symptoms of these conditions can help women seek treatment faster and more accurately. Marla Ahlgrimm also notes that the more we know about issues affecting women’s health, the more we can put preventative measures in place to reduce the burden on women’s health.

Health Equity

When Marla Ahlgrimm began her medical career back in the 1970s, she was considered a pioneer by pushing women’s health issues to the forefront of the mainstream world. Women continue to gain equitable access to quality healthcare throughout the US and abroad. It is up to today’s healthcare providers, government, advocates, and the general public to help reduce bias and discrimination in a healthcare setting.

Emerging Issues

Finally, but not any less important, are emerging issues that our grandmothers and great grandmothers may have never considered. Climate change, for example, may impact women’s health in many ways that have yet to be seen. And technology, which continues to improve health outcomes, keeps evolving. Today, we have access to telemedicine, wearable devices, and digital health tools that keep us more connected than ever to our healthcare providers.

Marla Ahlgrimm says that women have a duty to themselves, their sisters, and their daughters to stay abreast of issues in the world of women’s healthcare. Remember, the more you know, the better you’ll be.

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The Problem With Bathing Too Often | Marla Ahlgrimm

A long bath or a warm shower can be a great way to end a long day or start your morning off right. However, women's health expert Marla Ahlgrimm warns that most people don't need to wash up daily.

According to Marla Ahlgrimm, overwashing can be detrimental to your skin. Here’s how:

Stripping Natural Oils

When you bathe or shower, you remove the essential natural oil known as sebum from your skin's top layer. This oil creates a protective barrier that prevents moisture loss and guards against bacteria and irritants. Using harsh, scented soaps is particularly problematic; Marla Ahlgrimm explains these types of bath products not only strip away natural oils but also leave you feeling itchy, dry, and flaky. The result is drier, more irritated skin that’s prone to cracking, redness, and discomfort.

Disrupting the Skin Barrier

Marla Ahlgrimm explains that disrupting your skin's barrier makes your body more vulnerable to bacteria and allergens. Frequent bathing can also remove essential lipids and proteins that help your skin maintain its texture and integrity.

How Much is Too Much?

There isn't a one-size-fits-all answer to this question, says Marla Ahlgrimm. As a general rule, most people can benefit from showering or bathing every other day. This allows the skin time to produce sebum and other essential oils that maintain overall health. And aside from those who work outdoors and sweat often, a night without a shower is not long enough to produce offensive body odor.

Tips to Stay Fresh

Marla Ahlgrimm understands that some women feel societal pressure to hop in the bath every day. She recommends using fragrance-free soaps and shampoos and following up each bath or shower with a full-body moisturizer. Shea butter and coconut oil are natural and effective options.

Marla Ahlgrimm also suggests wearing an anti-perspirant to cut down on unwanted odor. Skip drugstore brands and opt for one containing mandelic acid for lasting freshness. Dry shampoo is a handy addition to a hair care product arsenal! Sleeping on a silk pillowcase and wrapping your head before bed can also help keep hair clean and straight.

Ultimately, Marla Ahlgrimm emphasizes that the most effective way to maintain healthy skin is to keep it clean while finding the balance between cleaning and overwashing. By following the tips above, women can preserve their feminine freshness while ensuring their skin's health.

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How Science Studies The Invisible | Marla Ahlgrimm

As women, we hear a lot about our hormones. We have progesterone, estrogen, testosterone, cortisol… the list goes on and on. But, did you know that hormones are so small that they can’t be seen by a microscope? So, how do doctors, researchers, and others study these tiny chemical messengers? Marla Ahlgrimm says it takes a lot of work.

According to Marla Ahlgrimm, trying to pinpoint hormones in your blood is like trying to find a single grain of sand on a giant beach. But, hormones are important, especially considering that they affect every cell in the body. So scientists have come up with many ways to read and interpret information that helps us know more about our hormones.

Biochemical techniques

Marla Ahlgrimm says that the first way that scientists look at hormones is through biochemical techniques. This involves isolating hormones from bodily fluids or tissues. These hormones are then purified to identify their structure.

Immunological methods

Some hormones produce antibodies, which are proteins generated by the body to help bind certain hormones. Marla Ahlgrimm says that healthcare researchers can then study these antibodies to help detect and measure hormone levels with fairly high precision.

Molecular biology

Molecular biology is simply a science term for studying how the cells target hormone actions. Breaking biological processes down to their smallest and simplest structures allows scientists to know how hormones interact with specific cells.

Animal models

Marla Ahlgrimm admits that scientific study of animals is still a gray area. However, there’s no denying that studying animals with manipulated levels helps to provide insight into human hormone function. Further, genetic engineering, which has been refined over the last 25 years or so, allows researchers to make precise modifications to an animal’s hormone production. This reduces the potential for damage to the animal and exponentially increases the scientific value of these hormone studies.

Clinical research

Observing hormone levels and effects in human populations is another way that scientific researchers study hormones, says Marla Ahlgrimm. Research studies can follow a select demographic of individuals to find out how precisely administered or suppressed hormones can affect overall health.

Marla Ahlgrimm says that getting to understand hormones is important in the world of women’s health. Since hormones control everything about us, including our ability to reproduce, we can never have too much information. And although hormones can’t be seen with the naked eye even under a powerful microscope, clever scientists and other healthcare researchers continue to find ways to ensure we know as much about hormones as possible.

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Good Morning! A Quick Chat with Marla Ahlgrimm About Coffee

There are few things many of us look forward to as much as our first cup of coffee each morning, says women's health expert Marla Ahlgrimm. But, is that 8-ounce cup of bliss really good for you? We recently sat down with Ahlgrimm, who shed some light on the dark brew in her cup.

Q: Let's get right to the point: Is coffee good for you?

Marla Ahlgrimm: There isn't a simple yes or no answer to that question. Coffee does have some noticeable benefits, though.

Q: Such as?

Marla Ahlgrimm: First is improved alertness and cognitive function. When you drink coffee, you're giving yourself a boost of caffeine, which can help enhance focus, alertness, and memory.

Q: That's fairly obvious. Are there any other health benefits to drinking coffee?

Marla Ahlgrimm: For some women, potentially yes. Some studies suggest that coffee might help reduce a person's risk of type 2 diabetes and even some forms of cancer. However, I wouldn't recommend drinking coffee solely as a preventive measure. Instead, I think most people should enjoy it for what it is and limit themselves to one or two cups a day to elevate their mood and improve their energy levels.

Q: What about the caffeine crash? Is that a cause for concern?

Marla Ahlgrimm: Any time you have an up, there's going to be a corresponding down. The key with coffee is moderation.

Q: What's the latest in the day I should drink coffee?

Marla Ahlgrimm: That really depends on your individual sleep schedule. For someone with a normal circadian rhythm, I would likely suggest not drinking coffee after two or three in the afternoon. This is because caffeine intake can interfere with sleep, which may be problematic, especially for women going through menopause who already struggle with sleep issues.

Q: Can coffee make you anxious?

Marla Ahlgrimm: Not for most people. However, some individuals have a sensitivity to caffeine. When over-consumed, too much coffee can exacerbate anxiety, stress, and irritability.

Q: Does coffee interfere with a woman's hormones?

Marla Ahlgrimm: Anything that changes how your body feels can affect your hormones to some degree. Overall, however, a few cups of coffee (most people shouldn't consume more than 3 cups a day) are unlikely to have long-term negative effects. There are some small studies suggesting a link between excessive caffeine intake and fertility, but more research is needed.

Q: What are some other sources of caffeine?

Marla Ahlgrimm: Aside from coffee, many types of tea, including black and green, contain moderate amounts of caffeine. Sodas can also contribute to your caffeine intake, as many contain up to 40 mg per 12-ounce can. Coffee contains around 95 mg. And if you drink energy drinks, you should be aware that some can contain three times the amount of caffeine in a single cup of coffee.

Q: What about food?

Marla Ahlgrimm: While caffeine is typically thought of as a liquid form, dark chocolate contains almost as much caffeine per ounce as a cup of coffee.

Q: So, should we be swapping coffee for another alternative for our morning pick-me-up?Marla Ahlgrimm: Most women can safely drink a few cups of coffee each day. But, the best advice I can give is to listen to your body and discuss any concerns with your primary care physician.

Bookmark this page for more great content and interviews from women's health expert, author, and retired compounding pharmacist Marla Ahlgrimm.

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Marla Ahlgrimm On Sugar And Your Hormones

We all deserve a sweet treat every once in a while. But, Marla Ahlgrimm cautions women to be conscientious about how much sugar they intake. Why? Aside from the potential for weight gain, too much sugar can affect your hormones in many ways.

According to Marla Ahlgrimm, just a few ways that sugar affects women’s bodies include:

Increased estrogen production. It’s possible that eating too much sugar can lead to increased estrogen levels. This has the potential to cause estrogen dominance, which can result in weight gain, fatigue, bloating, excessive PMS symptoms, mood swings, brain fog, and more.

Disrupted insulin production. Marla Ahlgrimm acknowledges that sugar, like everything else we eat, affects our bodies at the cellular level. Eating too much sugar may result in insulin resistance, further disrupting hormone balance.

Increased belly fat. Cortisol is usually the scapegoat when people think about increased belly fat. Marla Ahlgrimm says this is especially true in women who tend to carry stress in the form of extra weight in their bellies. But, eating too much sugar can similarly result in a larger “spare tire.” The more sugar you consume, the more fat cells you create, the more fat cells you create, the more they settle into your midsection and hips.

Worsened PMS symptoms. While not all women suffer with severe PMS, a diet high in sugar consumption is linked to worsened cramping, mood swings, irritability, and depression. Marla Ahlgrimm says that eating too much sugar can also keep you awake at night, which can exacerbate these and other premenstrual symptoms.

How To Improve/Reduce Your Sugar Intake

There is no magic or mystery surrounding how you can reduce your sugar intake. It is simply a matter of being more aware of the foods you eat each day. Marla Ahlgrimm offers these tips:

Reduce your intake of processed foods. Marla Ahlgrimm explains that many processed foods are done so using sugar. Even things you might not expect, such as pasta sauce, can contain added sugars.

Replace refined grains with whole grains. White bread and rice really have no place on your plate. While these things are certainly tasty, Marla Ahlgrimm says they don’t have much in the way of nutrition. Worse, refined grains often contain added sugars and are not as easily broken down by your body as whole grains. Consider long grain rice and seed bread instead.

Eat more fruits and vegetables. If you want something sweet, reach for a banana or an apple instead of a bakery confection. While Marla Ahlgrimm notes that fruits and some vegetables contain sugars, these are natural versions that your body is better able to handle and break down.

Get more exercise. The more you exercise, the better your body feels. And when you feel good, you are much less likely to overindulge in things that make you feel sluggish, bloated, and uncomfortable. Instead of grabbing a sweet snack after work or school, consider taking a quick walk around the block first to get your dopamine levels up, which can help you avoid giving in to cravings.

All of us will reach for something sweet now and then. But, Marla Ahlgrimm says that sugar-laden foods should be considered treats and not everyday additions to our diets. By significantly reducing the amount of sugar you intake, Marla Ahlgrimm says you may see improved PMS symptoms and enjoy overall better health.

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Marla Ahlgrimm: Keeping Your Skin Soft And Supple

Summer is here, and that means lazy days outdoors. But, according to women’s health expert Marla Ahlgrimm, it can also mean dry skin. Thankfully, the self-help author has a few tips to help you keep your skin hydrated all summer long.

Drink Lots Of Water

According to Marla Ahlgrimm, drinking water is the best way to stay hydrated from the inside out. While it might seem obvious, many people overlook this simple solution. Drink at least eight glasses daily and more if you’re active outdoors.

Moisturize

There are few things more handy than a good moisturizer, says Marla Ahlgrimm. Look for something lightweight and oil-free that you can use morning and night. For the face, look for products that contain hyaluronic acid, which helps retain moisture.

Shower Smarter

While drinking water can help moisturize your skin, putting too much water on your body does the opposite. Hot showers pull moisture from your body, so Marla Ahlgrimm recommends lukewarm water and a shower of no more than 10 to 15 minutes.

Pat Dry

Whether you’re showering or getting out of the pool, use a soft, clean towel to pat your skin dry. Rubbing irritates the skin and can exacerbate dryness.

Protect Yourself From The Sun

Although you no doubt want that warm summer glow, leaving your skin exposed to UV rays is #1 on the list of “don’ts,” says Marla Ahlgrimm. Use SPF 30 or higher sunscreen, and reapply your skin barrier every 2 to 3 hours. You may need to reapply more often if you’ve been swimming or sweating. Marla Ahlgrimm reminds us that UV rays can penetrate clouds, so use your sunscreen even in overcast weather.

Exfoliate

If you are not already exfoliating once or twice weekly to remove dead skin cells, summer is the perfect time to start. Look for a gentle scrub without hydroxy acids, and test a small section of your body before exfoliating your entire body. Removing dead skin makes your skin brighter and unclogs pores.

Utilize A Nighttime Humidifier

Moistened air equals moistened skin. Marla Ahlgrimm recommends utilizing a humidifier indoors, especially if you sleep with the air conditioner running.

Limit Alcohol Consumption

The occasional indulgence probably won’t harm your skin, but excessive alcohol (and caffeine) consumption can leave it dehydrated. Imbibe responsibly, and don’t overindulge to the point that you forget to reapply your sunscreen!

Watch Your Diet

Marla Ahlgrimm says that the age-old advice of eating plenty of fruits and vegetables applies to your skin condition as well. Add in a few healthy fats, such as avocados and eggs, and you can nourish your skin at a cellular level.

Use Gentle Cleansers

Skip the over-fragranced, artificially-colored bath products and use a gentle cleanser to avoid stripping your skin of its natural oils. Marla Ahlgrimm recommends further seeking a cleansing formula made specifically for dry skin.

Dry skin is not just a problem during the winter. Unfortunately, summer is when we show the most of our bare body, and the last thing we want is for it to be dry and ashy. By following the tips above, Marla Ahlgrimm says you can keep your skin soothed and soft all summer.

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Marla Ahlgrimm Alcohol And Your Hormones

While there’s nothing wrong with having a glass of wine with dinner or a few drinks on a night out, Marla Ahlgrimm says that women may be particularly vulnerable to the effects of alcohol. Specifically, the retired compounding pharmacist explains that alcohol can have a significant effect on women’s hormones.

Alcohol And Estrogen

Estrogen is one of the primary female sex hormones, says Marla Ahlgrimm. Alcohol can disrupt the relationship between estrogen and the glands which regulate its production. A single drink now and then likely won’t raise any red flags with your body’s “operating system,” but heavy drinking can suppress ovulation. By disrupting the menstrual cycle, women may find that the hormones stay out of balance.

Alcohol And Testosterone

Women are not the only ones that are affected by alcohol, says Marla Ahlgrimm. Men may experience reduced testosterone production as a consequence of overindulging. These lower testosterone levels can cause a waning libido, erectile dysfunction, and infertility.

Stress Hormone

If you drink to relax, you should know you may be causing the exact opposite effect to your body. Marla Ahlgrimm says that alcohol does have a relaxing and calming effect on the body, but only in the initial consumption stage. Long-term (or with heavy and continuous drinking) alcohol use can change the way the body regulates cortisol production. According to Marla Ahlgrimm, the body may produce more cortisol to counter the effects of alcohol.

Alcohol And Blood Sugar

Alcohol can have an impact on a woman’s insulin levels as well, says Marla Ahlgrimm. Heavy drinking can cause a blood sugar spike and significant drop, which can cause shakiness, dizziness, and confusion. This is especially prevalent in people who prefer fruity cocktails over straight liquor. Chronic alcohol abuse can also impair a person’s insulin sensitivity. This, in turn, may contribute to the risk of developing type II diabetes.

Responsibility In Moderation

Marla Ahlgrimm says that most women can safely consume a few drinks each week with little concern. However, she says there are a few things women should think about as they prepare to imbibe. This includes:

National drinking guidelines. The National Institute on Alcohol Abuse and Alcoholism notes that moderate drinking in women means less than one drink per day. This equates to a 5 ounce glass of wine or a cocktail made with 1.5 fluid ounces of liquor.

Quality over quantity. Instead of drinking for the intoxicating effect, Marla Ahlgrimm recommends enjoying the flavor and the social aspect of an evening beverage every now and then.

Hydration matters. On those nights that you just have to “let loose,” Marla Ahlgrimm recommends alternating alcoholic and nonalcoholic drinks. This not only slows down alcohol consumption but also keeps the body hydrated.

Eat and drink together. It’s known that food slows down the absorption of alcohol. This means that drinking with a meal or having light snacks throughout an evening out may help reduce the intoxicating effects of alcohol. And the less you drink, the less likely you are to wake up with a headache (or worse). 

Ultimately, Marla Ahlgrimm says that alcohol does not have to be the enemy. While overconsumption of any type of intoxicating substance can be a problem, a few drinks now and then will likely not have any long-term effects on a woman’s health or hormones. However, she insists that responsibility is key, and maintaining moderation is the best way to ensure a safe and non-health-impacting alcohol experience.

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Beyond the Beads: Marla Ahlgrimm on Women And Sweating

Sweating, the body's cooling mechanism, is a universal experience, yet women's sweat story unfolds differently. While men and women perspire for many the same reasons, Marla Ahlgrimm stresses that understanding the nuances of how women sweat empowers them to navigate their bodies and address any concerns with confidence.

Hormonal Discord

Imagine that the body is an orchestra. The conductors are, as related to sweating, estrogen and progesterone. These sex hormones affect every aspect of women’s health, says Marla Ahlgrimm. Their fluctuating presence throughout the menstrual cycle dictates sweat production and distribution. Two great examples are basal body temperature and premenstrual syndrome.

Basal Body Temperature. During ovulation, when estrogen levels spike, basal body temperature rises slightly. Marla Ahlgrimm explains that this can heighten sensitivity to heat, leading to more noticeable sweating, especially during exertion.

Premenstrual Syndrome. Hormonal fluctuations before menstruation create a cacophony of symptoms. Marla Ahlgrimm says these include hot flashes – sudden bursts of warmth accompanied by sweating, often on the face and neck. This is not caused by external heat, but the body's struggle to regulate its internal temperature due to hormonal shifts.

Menopause

Menopause is marked by a decline in estrogen levels and is the culprit behind hot flashes and night sweats, says Marla Ahlgrimm. These occur because the body struggles to maintain its internal temperature due to the hormonal shift, not in response to external heat.

While hormones play a vital role, other factors influence women's sweating patterns:

Body Composition.  Women typically have a higher percentage of body fat compared to men – Marla Ahlgrimm reminds us that this does not mean that women are typically heavier than men – and this impacts sweat production and distribution. This can lead to differing sweat patterns compared to men, even during similar activities.

Physical Activity. During exercise, both men and women sweat; however, women may sweat more on areas like the upper body and thighs due to variations in sweat gland distribution. Women also experience sweat under their breasts, says Marla Ahlgrimm.

Stress And Anxiety. Both sexes experience increased sweating during stressful situations, but women may be more susceptible due to higher levels of stress hormones such as cortisol. 

Sidelining Sweat

While sweating is a natural and necessary bodily function, excessive sweating or concerns about sweat-related issues can be addressed in many ways. Marla Ahlgimm says that these include:

Wear breathable clothing. Marla Ahlgrimm suggests opting for natural fabrics, like cotton or linen, that allow for better air circulation and moisture absorption, creating a soothing environment for your skin.

Choose the right antiperspirant. These products can help manage sweat and odor. Marla Ahlgrimm recommends aluminum-free options, which can help maintain a natural balance.

Practice stress management.  Stress management techniques, including yoga, meditation, and deep breathing, can help manage stress and potentially reduce sweating related to anxiety, creating a calmer internal environment. Marla Ahlgrimm suggests that even something as simple as walking away from a stressful situation for five minutes can help.

Seek a professional opinion. Again, sweating is a natural, necessary, and desirable process of the human body. But, if it is excessive, persistent, or disrupts daily life, consult a doctor to rule out any underlying medical conditions. They can offer expert guidance and help create a personalized strategy to address your concerns.

By understanding the unique factors influencing women's sweating patterns and recognizing the interplay of hormones, body composition, and lifestyle factors, women can navigate their sweat response with informed confidence. However, remember that sweat is a natural function and nothing to be embarrassed by.

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Marla Ahlgrimm: Advocate For Your Health

Whether you flat-out disagree with your doctor or simply want to dive further into their diagnosis, Marla Ahlgrimm says that all women can take steps to advocate for their own health. These steps include actions that can take place before, during, and after your appointment.

Today, the self-help author and women’s healthcare expert shares tips.

Before Your Appointment

Your self-advocacy begins well before your first visit to the doctor. Even if you’re only going for something minor, you can gather information about your situation to present your healthcare provider. Begin by listing any symptoms, questions, and concerns regarding your condition. Then, be assertive. Ask questions confidently, and remember that you are the only expert about your body. Marla Ahlgrimm says that you have a right to be heard.

During Your Appointment

If you disagree with your doctor’s diagnosis, discuss your perspective with them. Ideally, you avoid accusatory language and remain calm and collected throughout your conversations. Let them know that you are concerned that they haven’t fully dissected your symptoms or the severity of them. Marla Ahlgrimm notes that there’s nothing wrong with asking your healthcare provider to provide evidence to back up your diagnosis or treatment plan.

Importantly, you should also take notes during your appointment. Marla Ahlgrimm recommends bringing a close friend or family member with you that can jot down the key points of your conversation with your healthcare provider. It’s also crucial that you push back if you feel like you’re being dismissed or unheard. Ask for additional tests or discuss the possibility of a referral to a specialist.

After Your Appointment

According to Marla Ahlgrimm, the hardest part begins after your appointment. If you leave your doctor's office with an uncomfortable gut feeling that they are wrong or have not fully listened to your concerns, it’s time to seek a second opinion. This is a completely reasonable request and one your insurance company will likely cover. You can also consider other resources for information. While you want to take medical information you read online with a grain of salt, advocacy groups and support communities can be a huge help.

Finally, don’t compromise with your health. Marla Ahlgrimm says that your body is ultimately in your control. You deserve to be heard, understood, and cared for.

Other Tips

A few other things that you might consider include:

Finding a doctor that you trust. Having a strong relationship with your healthcare provider is essential, especially if you’ve been diagnosed with something unexpected or that has the potential to cause significant lifestyle disruptions.

Be assertive but not aggressive. We’ve already mentioned being assertive, but it’s important to keep your cool during disagreements with your healthcare provider. Maintaining a sense of professionalism will increase the chances that your provider hears you out.

Women’s healthcare has come a long way in the 40 years since Marla Ahlgrimm began her career in hormones and pharmaceuticals. However, women often feel unheard and dismissed by their healthcare providers. Today’s tips can help you have a better relationship with your doctors and your overall health care team.