Battling Adult Acne

It is widely known that acne is part of being a teenager. Parents tell us that we will grow out of it eventually. For some this is true, but for others, it seems as though they approach their twenties battling acne as if they were a young teenager going through puberty. It was found that about 54% of women suffer from some sort of facial acne ranging from mild to severe from the age of 24-44 (Berkeley Wellness). Acne does not go away with age for some, while others may not even have acne appear until adulthood. For most adults this can be discouraging and embarrassing. Acne is often blamed on young age and poor hygiene. Similar to teenagers, acne can have a negative effect on adults.

Teens develop acne because of the flood of hormones and changes that their bodies are making at that time in their life.The cause for acne adults is still questioned by many. Some believe it can be linked to genetcs, some can still be that hormone flares especially in women just before their menstrual period. Other reasons can be stress, resistant bacteria, climate changes, too little sleep, medications, or from smoking. 

Treating Adult Acne

• Wash and moisturize face one-two times a day.
• When washing your face be thorough but do not scrub too hard.
• Use a mild soap or facial cleanser specific for your skin. (Dry, Oily, Moderate) 
• When using a moisturizer avoid products that are oil based. 
• When choosing cosmetics avoid oil based cosmetics. Also remember to never go to sleep with out removing make up. 
• Avoid picking or popping pimples this will only irritate the skin, prolong healing, and can cause scaring. 
• Try an over-the-counter product containing benzoyl peroxide, which helps with killing bacteria. 
• If basic home treatment does not work, you may want to consider consulting with your doctor about different treatment. This could include oral contraceptives, Accutane (isotretinoin), or other products that can be used with a prescription. 

For more information of acne and its treatment follow the link below. 

BYU-Idaho Health Center

Resources:

Google Images

BYU-Idaho Wellness. (2012). "Skin Care for Acne". BYU-Idaho Patient Education. 

WebMD. (2013) "Acne Health Care" WebMD. Retrieved from http://www.webmd.com/skin-problems-and-treatments/acne/acne-vulgaris-home-treatment

University of California Berkeley. (2014). "Dealing with Adult Acne" Berkley Wellness. Retrieved from http://www.berkeleywellness.com/self-care/preventive-care/lists/dealing-with-adult-acne/slideid_1529

Women's Heart Health

You see it everywhere—pink cleats in a football game, pink lighting on the white house, and pink shirts with the familiar pink ribbon on them. It is true that breast cancer is becoming more frequent and that 1 in 8 women will develop invasive breast cancer. Yes there is a need of support, but too often it tends to overshadow the bigger issue. (Cancer is the second leading cause of death for women but heart disease is the number one cause for death for women and has been for the past decade (Go Red for Women).)

As the occurrence of obesity rises so does the frequency of heart disease. Although the occurrence of heart disease occurs more often in men than women, the effects are more severe for women. Women tend to fare worse than men during a heart attack. After the age of 55, women are more likely to have poorer physical and mental functioning, more chest pain, and worse physical limitations post-heart attack than men (CDC). With the rise and severity of heart disease in women it is important that you take action now. 

Know the Risks and Red Flags

Here are some basic risks that can increase the chances of heart disease and some red flags that can tell you if you may have heart disease already. 

• Low or no physical activity especially cardio exercise. 
• High cholesterol
• High Blood Pressure 
• Smoking
• Diabetes
• Diet high in saturated fats 
• Diet low in vegetables and fiber
•  High weight coupled with a high body fat percentage 

What Can you Do for yourself and Others?

Here is a list of things you can do or encourage others to do to help with their heart health; 

• Eat good fats such as unsaturated or polyunsaturated
• Avoid fats such as trans fats and saturated fats
• Get plenty of sleep preferably between 7 and 9 hours 
• Eat a low sodium diet
• Reduce added sugars in your diet
• Eat a diet high in vegetables
• Manage your weight and body fat percentage
• Be physically active in various cardio exercises such as walking, running, biking, or swimming 
• Take time to relax and don't let yourself get too stressed
• Keep an eye on your cholesterol and blood pressure 

Resources:

Breast Cancer. (2014) "U.S. Breast Cancer Statistics. Breast Cancer. Retrieved from http://www.breastcancer.org/symptoms/understand_bc/statistics 

CDC. (2014) "Leading Causes of Death in Females 2010" CDC-Womens Health. Retrieved from http://www.cdc.gov/women/lcod/2010/index.htm
Go Red for Women. (2014) "About Heart Disease" American Heart Association. Retrieved from https://www.goredforwomen.org/home/about-heart-disease-in-women/

Skin Care

Ladies lets be honest, we put our skin through torture almost everyday whether we realize it or not. We wash our skin with chemicals, put foreign substances on our skin, we touch and scratch our bodies, and expose it to severe weather such as wind, heat, and cold. We put it through a lot and it continues to protect us. But we should be aware of what it goes through and do our best to take care of it. Here are some tips for helping with skin care. 

Signs and Symptoms of Damaged Skin

• Dry, sensitive skin
• Intense itching
• Red, inflamed skin
• Recurring rash
• Scaly areas
• Leathery, rough patches
• Dark colored patches 
• Odd shaped moles 
• Newly formed or growing mols
• Cracking or bleeding sores

Causes of Skin Damage

• Long hot showers
• Dry weather
• Perspiration from exercise
• Stress
• Molds
• Sun exposure
• Food allergens
• Hormone fluctuation
• Bacteria's or viruses

How to Treat Damaged Skin

Depending on the symptoms and diagnosis of the skin condition, the treatment can vary but here are some basic procedures that can be done. 

• Moisturize every day
• Wear cotton or soft fabrics while avoiding any clothing that is rough or tight 
• Use a mild soap
• Pat dry your skin, do not rub with a towel
• Keep your fingernails short and clean
• If you are not sure always consult with your doctor. 

Performing Regular Skin Exams

Skin cancer can be found at young ages and can be very deadly. But when found early it can be treated quickly and effectively. Here are some ways in which you can catch skin cancer early. 

• Know your risks: Are you at high risk? Where do you live? Is your sun exposure common? Do you burn easily and often? What is your family history? 
• Examine your skin regularly: Look at your body often in the mirror looking for knew spots or irregular moles. Examine both front and back in a long mirror with bright light. Be sure to look behind ears, check your scalp, inspect you genitals and breasts. Don't forget small areas like between fingers and toes along with the bottoms of your feet and armpits. 
• Know what to look for: Think of your ABC's: A-asymmetry: is it asymmetrical?  B-border: is the border uneven? C- color: is it multiple different shades or odd colors like blue or grey? D-diameter: is it larger than the size of a pencil? E-evolving: has the diameter changed recently? If you say yes to any of these you may want to consult with a doctor and have it checked. 
• Actinic keratosis: These skin lesions look like pink or red spots that are usually rough and scaly. 

Resources:

University of California: Berkely. (2014) "How to Perform a Skin Exam." Berkeley Wellness. Retrieved from http://www.berkeleywellness.com/self-care/preventive-care/lists/how-to-perform-a-skin-exam/slideid_1690

Student Health Center. (2014) "Dry Skin and Eczema"  Patient Education. 

Google Images

PMS Relief

It happens every month, the emotional roller coaster, the cramping, bloating, mood swings, etc. It is something that we as women all have to deal with. Although we have to have our period every month does not mean we have to always deal with the side effects. PMS is caused by the hormonal and chemical imbalances and changes that are taking place in our bodies for some of us it is tolerable and others it can be completely miserable. It depends on the woman on the symptoms and degree of severity. Depending on what symptoms you experience each month during menstruation you can try some home remedies to help make it a little more tolerable.

Tips for relieving PMS

• Include physical activity in your daily routine. Women who participate in regular physical activity generally report fewer PMS symptoms. Not only does working up a sweat help regulate stress but it also helps in releasing in hormones such as endorphin's that help you feel good. With the increased blood flow it helps flush out any extra fluids retained during menstruation.   
• Skip the salt. Limiting the amount of salt in your diet can help prevent water retention. Stay away from adding any extra salt to food or foods that are already high in sodium. 
• Eat a healthy diet. Eat plenty of fruits, vegetables, nuts, seeds and whole grains. Eating fresh fruits and vegetables can help curb those cravings for junk food.  
• Stay away from sweets. Although chocolate, ice cream, and soda is what we crave while on our period try to avoid consuming it. By doing this it will increase the severity of the mood swings and will make you feel even worse. If you do need something sweet try to limit your intake and it a little bit at a time. Consume fruits instead of candy and choose dark chocolate versus milk or white. 
• Manage your stress.  You are already experiencing a short temper, try to relax by taking some time to relieve any built up stress that you do not need. Do some yoga or breathing exercises that help you calm down and feel for balanced. 
• Sleep.  Get plenty of sleep while you are on your period. Do not stay up late or sleep in. This will make you feel less rested and energetic. By getting a proper nights rest you will have time to relax and get some energy to tackle the next day. 
• Relax those cramps. If your are experiencing cramps try to relieve it by taking a hot bath or placing a heating pad on your pelvic to helps relax those muscle and stop the cramping. Get plenty of potassium. Potassium works in the body to helps nerves and muscles communicate. It is a great way to prevent and relieve cramps. 

For more information follow this hyperlink to see our hand out on menstrual cramps: 

 BYU-Idaho Student Health Center 

Resources: 

Editors of Consumer Guide. (2011) "25 Home Remedies for Premenstrual Syndrome". How Stuff Works? Retrieved from http://www.mayoclinic.org/healthy-living/womens-health/in-depth/water-retention/art-20044983?pg=1&footprints=mine

Mayo Clinic. "Water Retention: Relieve this Premenstrual Symptom". Maya Clinic. Retrieved from http://www.mayoclinic.org/healthy-living/womens-health/in-depth/water-retention/art-20044983?pg=1&footprints=mine

Potassium. (2014). "Potassium" MedlinePlus. Retrieved from http://www.nlm.nih.gov/medlineplus/potassium.html

Google Images

What do you want to know?

This week we are conducting a Q&A to collect ideas for future posts in our women’s health blog. Please comment below for a topic or question that you would like to have us write about. We will do our best to take everyone's requests and write a blog for each one.

Questions on Common Health Concerns? Follow the link to get your answer:
BYU-Idaho Student Health Center

Kidney Stones

"Kidney stones can form when substances in the urine—such as calcium, oxalate, and phosphorus—become highly concentrated. The body uses food for energy and tissue repair. After the body uses what it needs, waste products in the bloodstream are carried to the kidneys and excreted as urine. Diet is one of several factors that can promote or inhibit kidney stone formation. Certain foods may promote stone formation in people who are susceptible, but scientists do not believe that eating any specific food causes stones to form in people who are not susceptible. Other factors that affect kidney stone formation include genes, environment, body weight, and fluid intake. (NIDDK)"

According to a recent study posted in the Journal of the American Society of Nephrology, it has been found, that compared to sedentary women, active women were 16-31% less likely to develop kidney stones. The study concluded that: "More Americans, especially women, have been developing kidney stones in recent years, probably because of increased rates of obesity" (Berkeley Wellness). If you have had or may be experiencing kidney stones currently, you may want to consider your lifestyle and ask yourself if your activity level may have played a part in your ailments.

Tips for preventing kidney stones

• Limit sodium intake
• Drink a lot of water
• Try to limit your intake of Oxalate. Oxalate can be found in peanuts, rhubarb, spinach, beets, chocolate and sweet potatoes
• Get plenty of calcium.
• Limit animal protein
• Exercise three hours a week

Resources:
http://www.berkeleywellness.com/fitness/active-lifestyle/article/kidney-stones-and-exercise
http://www.womenshealthmag.com/health/conditions/kidney-stones
http://kidney.niddk.nih.gov/Kudiseases/pubs/kidneystonediet/index.aspx
http://www.health.harvard.edu/blog/5-steps-for-preventing-kidney-stones-201310046721

Cancer and Women

There are over 100 different types of cancer. Every year more than a quarter of a million American women lose their life due to cancer (CDC.gov). Cancer is a disease that is becoming more and more prevalent throughout the world and we are still trying to figure out the most successful way to medically treat it. As for any disease, the best way to survive cancer is to prevent it. Women we are predisposed to more types of cancer than men. Some of these cancers consist of uterine cancer, cervical cancer, breast cancer, skin cancer, and lung cancer (American Cancer Association.org). Cancer usually targets those who are older but it can still occur in younger women.

Predisposing Factors for Cancer

• Genetics: Does cancer run in your family? You may be at risk for developing cancer if it is hereditary. This is most common with genetic breast cancer occurring in younger women.  
• Smoking/Alcohol: If you currently or have in the past consumed large amounts of alcohol or smoked, you can increase your risk of developing cancers such as throat, stomach, and lung cancer. 
• Chemical: Frequent exposure to chemicals such as hair dyes, asbestos, and formaldehyde can lead to cancer. 
• Infectious agents: Some infectious agents such as HIV, HPV, and helicobacter pylori can increase the risk of developing certain types of cancer. 
• Radiation: Living or working in environments that are high in radiation can increase the process and development of cancer cells in the human body. 
• Lifestyle: Having a poor diet high in fats and living a relatively sedentary lifestyle can increase your chances of developing cancer. 

Tips for Preventing Cancer

• Don't smoke and avoid second hand smoke. 
• Get screening tests for breast, cervical, and colorectal cancer. 
• Protect your skin from the sun and avoid tanning beds. 
• Be aware of moles and spots on your skin.
• Stay active and keep a healthy weight. 
• Get the HPV vaccine.
• Eat a diet high in fruits and vegetables.
• Limit fat intake in your foods.  
• Limit alcohol or do not consume alcohol. 
• Know yourself, your family history, and personal risks of cancer. 

Resources:
http://www.cdc.gov/cancer/dcpc/resources/features/WomenAndCancer/s_cid=cdc_homepage_whatsnew_004
http://www.cancer.org/healthy/findcancerearly/womenshealth/cancer-facts-for-women
http://www.cancer.gov/cancertopics/causes

Oral Care and Women's Health

Proper oral care is important for everyone. Having good or poor oral health can influence not just your mouth, but has been found to be linked to cardiovascular heath, mental health, and other regions in the body (Science Direct). For women oral care is influenced by our bodies differently than men. Along with being influenced by our body, oral health in women influences the body differently in return. 

 How Does a Women's Body Influence Oral Care? 

Everyone needs to take care of their oral health but for women it is even more important because female hormones can cause an increase in oral health problems. Some of these problems may include: 

• Cold sores and canker sores
• Dry mouth
• Changes in taste
• Higher risk of gum disease

Taking extra care of your mouth can prevent these added risks by flossing on a regular basis, brushing teeth, gums, and tongue. 

                                  

                                Pregnancy and Oral Care

When a woman becomes pregnant, the importance of oral care becomes even greater, as it is not just her health that she is care for, but because the influence in a person’s cardiovascular health, and connection of blood and baby, it is important that women have good oral care. Nutrients such as calcium, protein, phosphorous, and vitamins (A, C, and D) are important to the strengthening and development of teeth. It is important that these nutrients are consumed for the oral health for both mother and baby. 

  Going to the Dentist

It is important to go to the dentist before and during your pregnancy. Most dentists will not take x-rays if you are pregnant but x-rays at the beginning of the pregnancy are minimal when your baby is small (women’s health.gov). Always remember that getting dental treatment while you are pregnant is entirely safe. The best time to go is early in your pregnancy because you may feel uncomfortable in the chair towards the end of your pregnancy. 

Small Easy Steps to Better Oral Health

1.     Brush your teeth at least twice each day with fluoride toothpaste 

2.     Have a healthy lifestyle

3.     Get regular checkups 

4.     Follow your dentists advice

5.     If you have another health problem, think about how it may affect your oral health 

References: 

Google Images 

http://www.womenshealth.gov/publications/our-publications/fact-sheet/oral-health.html

http://www.sciencedirect.com.byui.idm.oclc.org/science/article/pii/S0964339713000360

Strengthening Relationships

       Mother's day is coming up and it is that time of year when we start reflecting on those women whom we look up to.Wellness is made up of seven different elements two of these elements are emotional wellness and social wellness. These two elements can refer to our feelings and relationships that we have with people. The mother-daughter relationship is an important aspect in a women's life. A mother is the one who helps us learn how to take care of ourselves as we reach womanhood, she gets us through our first breakup, and loves us continually no matter what we say or do. For some of us as we get older and leave the house our relationship with our mother begins to be weakened. As we see our mother less often we begin to lose that closeness we had before when we saw her on a more frequent basis. As we get older we begin to develop our own lifestyle, ideas, and individuality that may differ from our mothers. We may have gotten into a recent disagreement that has caused us to distant ourselves from her. Whatever the reason as to why we have weakened that bond, it is important that we strengthen it whenever possible. In honor of mother's day this week, we have focused on how to strengthen your relationship with your mother or the person who plays the motherly role in your life.  

Relationships

       One thing that we need to keep in mind is that a relationship consist of two people. "Sometimes we spend so much time focusing on ourselves-our shortcomings, problems, and needs-that we overlook the ways that our lives are are affected and enhanced by others". As we get older and become adults our relationship with our mother changes. We become adults and make our own decision but we are still seen as a child by our mother. We have to learn to start a new relationship with our mother in which we are both adults but we still have that mother-daughter feeling. Below are some tips that can help with starting that relationship and how to make it stronger.

1. Make the first move.

It is important that both people are putting forth the effort although one person may have to initiate it first in order for the relationship to begin.

2. Change yourself.

Many think that the only way to improve a relationship is for the other person to change their ways. Think of it as a dance, when one person changes their steps, the dance inevitably changes.

3. Have realistic expectations.

Both moms and daughters often have idealistic expectations about their relationship. It is important that we realize it will not be perfect and the other person will not always do what you expect.   

4. Communicate.

"Lack of communication is a common challenge with moms and daughters. Because moms and daughters aren't mind readers, be clear and calmly state how you’re feeling. Also, speak your mind in a very heartfelt but gentle manner". 

5. Be an active listener.

Active listening is when you reflect back what the other person has just said. This means that when the person is done talking you repeat in your own words what the person just said. By reflecting back what they just said you’re telling her that she’s being heard and that you understand. This can also help someone rephrase what they said if you are understanding them different than what they meant. 

6. Put yourself in her shoes.

Mothers try to see how your daughter feels and how you felt when you where her age. Daughters try to understand that your mother does have experience and has the best intentions for you. 

7. Learn to forgive.

Forgiveness is key to a relationship. Being able to ask for forgiveness and knowing when you have wronged the other person as well as being able to forgive is what will build trust and confidence between you two. 

8. Balance individuality and closeness.

Dr Roni Cohen-Sandler said, "It can be challenging for daughters to build their own identities. Sometimes daughters think that in order to become their own person, they must cut off from their moms. Or, quite the opposite, they’re so fused that they’re unable to make decisions without her input, she said. Both are clearly problematic".

But daughters can find their voices and identities within the relationship. So how can you strike a balance between staying connected and still being true to yourself? It is not easy but with time you will be able to find a perfect balance. 

9. Agree to disagree.

As adults we begin to develop our own views and ideas some which may go against what our mothers believe. It is important that it is accepted that agreement will always occur and to let each other have their own opinions. 

10. Stick to the present.

"Moms and daughters tend to have an old argument that runs like a broken record in the background. It becomes their default disagreement. Instead, avoid bringing up old gripes from the past, and try to focus on the present" -Dr. Roni Cohen-Sandler

11. “Use ‘I’ statements, rather than being accusatory,”

Instead of saying you make me feel  you did this say I. By replacing "you" with "I" your conversation will be more productive and no one will feel like they need to become defensive.  

 References: 

http://psycnet.apa.org/psycinfo/1988-16704-001

http://psychcentral.com/lib/15-insights-on-improving-mother-daughter-relationships/0007635

Roni Cohen-Sandler, Ph.D, psychologist and co-author of I’m Not Mad, I Just Hate You! A New Understanding of Mother-Daughter Conflict http://psychcentral.com/lib/15-insights-on-improving-mother-daughter-relationships/0007635

Meditation

What is meditation? 

Meditation is a simple and easy way to help reduce stress and relax. Meditation is a method that has been practiced for thousands of years by many cultures and religions.Originally it was used as an intellectual enlightenment to better understand mystical and sacred forces of life. Now it is generally used as a relaxation and stress reduction method. While doing meditation is produces a state of relaxation that helps you focus your attention and eliminate the busy thoughts that get jumbled in your mind causing you stress. This process helps enhance emotional and physical wellness. 

Is it the same as yoga?

Yoga is considered a type of meditation that focuses of exercises that help with flexibility. 

How do I meditate? 

Ways to meditate can include:

• Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing. You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.
• Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts.
• Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. You broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions but let them pass without judgment.
• Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine.
• Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE-chee), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.
• Transcendental meditation. You use a mantra, such as a word, sound or phrase repeatedly silently, to narrow your conscious awareness and eliminate all thoughts from your mind. You focus exclusively on your mantra to achieve a state of perfect stillness and consciousness.
• Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment. 

 Does it have any health benefits? 

The emotional benefits of meditation include:

• Gaining a new perspective on stressful situations
• Building skills to manage your stress
• Increasing self-awareness
• Focusing on the present
• Reducing negative emotions

Meditation and illness

Meditation also might be useful if you have a medical condition, especially one that may be worsened by stress. While a growing body of scientific research supports the health benefits of meditation, some researchers believe it's not yet possible to draw conclusions about the possible benefits of meditation. 

Some research suggests that meditation may help such conditions as:

• Allergies
• Anxiety disorders
• Asthma
• Binge eating
• Cancer
• Depression
• Fatigue
• Heart disease
• High blood pressure
• Pain
• Sleep problems
• Substance abuse

References:

http://www.mayoclinic.org/healthy-living/stress-management/in-depth/meditation/art-20045858

Google Images 

50 Rexburg Service Ideas

Tis the season to show others you care!  As the Thanksgiving and Christmas season approach, we all look for ways to serve others and show them we care.  Here’s a list of ideas for acts of service (some of them very small!) you can do right here in Rexburg. 

1. Call and talk to a family member who lives at least an hour away
2. Focus on not saying anything negative for a day
3. Write a letter to a missionary
4. Smile at someone as they walk by
5. Pick up trash outside
6. Rake someone’s yard (or shovel snow!)
7. Pay for the person behind you in the drive-thru
8. Attend the temple
9. Give a stranger a compliment
10. Say good morning to someone you don’t normally talk to
    
11. Write a thank-you card to someone who has helped you recently
12. Give someone a hug
13. Hold open the door for someone
14. Be extra courteous to pedestrians crossing the street
15. Make a treat for someone
16. Do something nice for the person/ family you visit or home teach
17. Remember to say please and thank-you…even for simple things
18. Give someone a high-five and tell them good job for something
19. Leave an anonymous note for someone
20. Send a card to a stranger in the phone book
21. Make breakfast for your spouse or roommate
22. Throw away someone’s trash for them
23. Leave a large tip for your waiter/ waitress
24. Babysit for someone’s kids so they can go to the temple
25. Tell someone you love them
26. Tell someone a joke
27. Tell someone why you appreciate them
28. Write and send a letter to someone you love
29. Do a chore for your spouse/ roommate that they usually do for you
30. Put $10 in a random gas pump
31. Index at least 20 names
32. Visit the nursing home and talk to the residents
    
33. Go Christmas caroling (or Thanksgiving caroling…be creative)
34. Take a treat to those waiting in line at the testing center
35. Take a treat to those who finish their test at the testing center
36. Write your roommates notes of appreciation
37.  Get involved with Activities on campus (they even have SERVICE activities!)
38.  Volunteer at the animal/ horse shelter
39. Give someone a ride home from the grocery store
40.  Write a letter/ email to your grandparents
41. Clean out your closet and donate clothes you don’t wear to Deseret Industries/ Goodwill
42.  Bring your bishop a snack for his late after-church meetings
    
43.  Learn how to do family history
44.  Pay your fast offering
45.  Donate supplies to the Family Crisis Center
46.  Pray for someone who needs a little extra help
47.  Help someone who’s moving
48.  Help clean the chapel after services
49.  Let someone go in front of you while you’re waiting in a checkout line or in traffic
50.  Take a treat to the fire station

 Remember, it’s the little things that count.  Elder M. Russell Ballard said “It is my humble prayer, brothers and sisters, that we will ask in our daily prayers for the inspiration to find someone for whom we can provide some meaningful service, including the service of sharing the gospel truths and our testimonies. At the end of each day, may we be able to say yes to the questions: “Have I done any good in the world today? Have I helped anyone in need?””

Here are some great talks and devotionals regarding serving others:

Scatter Sunshine- M. Winston Egan

Unselfish Service- Dallin H. Oaks

Be Anxiously Engaged- M. Russell Ballard

Service- Stephen E. Snow

Pictures from the LDS Media Library

What's a Pap Smear?

The pap smear.  You’ve probably heard of it but don’t know what it really consists of.  Many women in the BYUI/ LDS culture we live in are unaware of what a pap smear is and why it is important because abstinence is practiced before marriage. 

A pap smear is done to check for signs of cervical cancer.  The cancer is generally caused by infection of the human papilloma virus (HPV).  According to the Centers for Disease Control, in 2010 (the most recent year information is available) there were 11,818 women diagnosed with cervical cancer and 3,939 women died from cervical cancer.  As a nation, the rate of cervical cancer was 7.5 cases per 100,000.  This rate has steadily declined since 1999 when the rate was 9.8 per 100,000.  The CDC attributes this decline to an increase of women getting pap smears.

It is rare for a woman who has never been sexually active to have HPV.  However, providers recommend getting a pap smear starting at age 21, regardless of sexual activity and having the test repeated every three years.  This is due to the fact that cervical cancer can be influenced by other factors besides sexual activity. 

The Student Health Center will schedule pap smears.  It is recommended that you are not on your period.  The best time to have one done is 10-20 days after the first day of your last period.     

For more information, visit the websites listed below.

Sources:

Centers for Disease Control and Prevention. (2010). Us cancer statistics: Interactive map. Retrieved from http://apps.nccd.cdc.gov/DCPC_INCA/DCPC_INCA.aspx

Office on Women's Health. (2012, July 16). Pap test fact sheet. Retrieved from http://www.womenshealth.gov/publications/our-publications/fact-sheet/pap-test.html

Pruthi, S. (2011, June 24). Pap smear. Retrieved from http://www.mayoclinic.com/health/pap-smear/AN01635

Dealing With Infertility

According to the Mayo Clinic, 10-15% of couples experience infertility.  Thankfully, after treatment, about 2/3 of those couples are able to get pregnant.  Infertility is defined as not being able to get pregnant despite having frequent, unprotected sex for at least a year for most people and six months in certain circumstances. 

There are many causes of infertility.  In approximately 1/3 of cases it is traced back to the woman, 1/3 of cases it is traced back to the man and 1/3 of the cases are due to both partners or the cause is unknown. 

The most common cause of infertility in women is a failure to ovulate.  A few causes of this are Polycystic Ovary Syndrome, where there is a hormone imbalance, and Functional Hypothalamic Amenorrhea, where excessive physical or emotional stress result in the loss of a period.  Besides these, it can also come from obesity and/ or weight gain, an ovarian tumor or cyst, weight loss including eating disorders and use of alcohol, tobacco and other drugs (including caffeine). 

In men, infertility is usually caused by a low sperm count or abnormal sperm development.  A specialist would look at the number of sperm, their motility and shape to determine if this is the cause.  These abnormalities can be caused by overheating of the testicles, unhealthy habits such as drugs and alcohol or medical conditions such as diabetes, cystic fibrosis, trauma or treatments like chemotherapy or radiation. 

There are numerous treatments available for people struggling with infertility.  Women can have ovulation stimulated with fertility drugs, have surgery, or do intrauterine insemination where healthy sperm are placed directly into the uterus.  Infertility in men can be addressed through medication or behavioral changes and surgery or hormones.  Couples may also choose to have a procedure such as in vitro fertilization which combines the sperm and egg in a lab and then implants the embryos into the uterus.  This method is only effective in 40% of the cases of women younger than 35 years of age and declines as the woman becomes older.

Coping with infertility can be difficult, especially when the cause is unknown.  The Mayo Clinic recommends a few steps you can take to prepare yourself for the journey ahead.  First be prepared by asking your doctor a lot of questions.  Next, set limits on what is appropriate and financially acceptable to you and your spouse.  Infertility is deeply emotional so knowing what you will and will not do before asked the question will save you much time and uncertainty.  

You will also want to consider other options if you are not able to become pregnant, such as adoption.  Finally, look for support from friends, family and support groups or counseling services.  Because infertility is so personal, many are unaware of how many struggle with it.  Linking yourself with others in your situation will be a great blessing. 

The church has many talks and personal stories linked to their website regarding infertility.  The following link will take you to stories of couples dealing with infertility as well as numerous talks by General Authorities and others on how to make it through this time in your life.

http://www.lds.org/ensign/2011/04/faith-and-infertility-expanded?lang=eng

Another website geared specifically towards LDS couples dealing with infertility is: www.ldsinfertility.org 

There are many resources out there to help if you struggle with infertility.  Don’t hesitate to reach out to these sources or to talk to your doctor if you think something may be wrong.

Sources:

Infertility. (2013, September 18). Retrieved from http://www.nlm.nih.gov/medlineplus/infertility.html

Infertility fact sheet. (2012, July 16). Retrieved from http://www.womenshealth.gov/publications/our-publications/fact-sheet/infertility.html

Mayo Clinic Staff. (2013, July 19). Infertility. Retrieved from http://www.mayoclinic.com/health/infertility/DS00310

Nazario, B. (2011, July 28). Understanding ovulation and fertility: Facts to help you get pregnant. Retrieved from http://www.webmd.com/baby/ss/slideshow-understanding-fertility-ovulation 
Pictures:
http://www.atlantainfertility.com/
http://9images.blogspot.com/2013/03/sad-hug-couple-back-cute.html

Tricked at the Grocery Store

The following is an example of an average trip to the grocery store.  Read through and identify ways the grocery store tries to get you to purchase more than you planned on.  Keep reading afterwards to see if you found them all.

You look in the refrigerator and there’s nothing there.  Look in your cupboards….nothing.  It’s time for a trip to the grocery store.  You just need the basics.  Bread, eggs, milk and cereal.

After perusing the parking lot for five minutes trying to find the closest spot possible, you finally settle for one ten spaces from the front.  You walk to the store front and grab a cart.  It’s one of those carts that could hold all six of your elementary age nieces and nephews.  Through the front doors you go and BAM! You’re hit with the smell of garden-fresh flowers and this morning’s freshly baked bread and bagels.  You think of all the sandwiches you could make with a loaf of bread and head that direction. 

Before getting to the bread on the side of the store you are distracted by the brightly colored fruits and vegetables.  Tomato, avocado, lettuce and onion are all good on sandwiches.  Into the cart they go.  It’s cheaper to buy a head of lettuce instead of a bag so you pick one up.  While setting it in your cart you realize how much lettuce that really is.  You’re going to need it for way more than just sandwiches.  Above the lettuce is a large assortment of salad dressing.  Perfect.  You grab some Ranch since it’s so versatile.  Then you reach a little to your right and grab a bag of garlic croutons to garnish your salad. 

Back to the bread.  As you near the bakery, your senses go crazy with that homemade smell.  You start to realize how hungry you really are.  There’s a “Store Special” for three loaves of bread for $6.00.  You get three.  Next on your list, milk.

Thankfully, the milk is on the other side of the store which gives you more time to walk around, procrastinating homework.  First you pass the deli meat you need for the sandwiches you’ll make.  Next to the deli meat is cheese.  For the sandwiches you grab some pre-sliced swiss, and then you decide to also get a block of cheddar so you can make grilled cheese sandwiches. 

You’re almost to the milk, but before you get there you see the yogurt.  There’s a special going on!  Ten cups of your favorite Greek yogurt for only $10.00.  Obviously you grab ten.  Finally you get your milk.  The eggs are right after the milk so you add a dozen to your cart...which still seems rather empty.

Before heading to the register there’s one more thing you need: cereal.  You’re just about to reach the aisle when you see a beautiful display of cake mixes on the end of an aisle.  It’s a good thing you walked past this because it’s your roommate’s birthday tomorrow and no one has volunteered to make a cake.  You grab a cake mix, can of frosting and a box of candles.

Cereal…there are so many choices!  Since you just remembered you are supposed to be on campus in five minutes you grab the name brand Frosted Flakes right in front of your face and rush over to the checkout.  The self-checkout lanes are all closed, so you hop in a regular one and anxiously await your turn.  While waiting, you grab a pack of razors (you were almost out) and a snickers bar (because you bought stuff for salads and deserve a little dessert).  The cashier rings you up and when the final price pops up you can’t believe how much you’re spending when all you needed was bread, eggs, milk and cereal. 

Answers:

Large Carts- Grocery carts are getting larger and larger.  Think WINCO.  To avoid making too many purchases, grab a basket or small cart.

Fresh Smells- Many stores put sections that give off a great smell at the front such as the bakery and floral section.  This 1) puts you in a good mood and 2) gets your salivary glands going, causing you to think you’re hungrier than you really are.  To avoid this trap, make sure not to go grocery shopping on an empty stomach.

Staples at the Back- Basic foods such as bread, milk and eggs are always at the back of the store.  In order to get them, a customer must walk past thousands of other food items they convince themselves they need.  To resist the impulse buy, go shopping with a list and stick to it.

Grouping Foods- Store will group items of food together for easy access.  Salad dressing by the salad.  Everything for a cake in one spot.  Chips and salsa.  Hamburger buns by the hamburger meat.  Chocolate, marshmallows and graham crackers.  The list goes on and on.

“Deals”- Look out for what actually is a deal and what is not.  Many stores will have signs that look very similar to the SALE signs but are actually just telling you the regular price of the item.  Also beware of buying too much of something (ie bread or yogurt) just because it’s on sale.  One person will probably not go through three loaves of bread before the last one gets moldy.  Spare your money and just buy what you’ll eat.

Shelf Placement- This is most easily seen in the cereal isle.  The bulk and off-brand cereals are placed on the bottom shelf, the healthy cereals on the top shelf and the expensive, sugary, name-brand cereals are placed at eye level.  Companies actually pay for shelf space, and it costs more to have your product sitting on the middle shelves.  Stores also place items they want sold on the ends of the isle so they are more visible.

The Checkout Line- This area includes handy items such as razors and batteries as well as magazines, candy, beef jerky and gift cards.  You’ll find them all in the checkout line and more than likely, you’ll grab at least one.  Try using the self-checkout so you won’t even be tempted.

Next time you’re at the grocery store, keep in mind all the methods being used to entice you to spend money.  Try to identify ways not mentioned in this post and leave a comment when you find one.  Happy shopping!

Sources:

Lubin, G. (2011, July 26). 15 ways supermarkets trick you into spending more money. Retrieved from http://www.businessinsider.com/supermarkets-make-you-spend-money-2011-7?op=1

MSN Money Partner. (2013, March 15). 9 sneaky supermarket tricks. Retrieved from http://finances.msn.com/saving-money-ideas/11db6d6b-6270-4b27-9a78-872f2984046f

Prevention Magazine. (2013). 8 ways to avoid sneaky supermarket tricks . Retrieved from http://www.fitbie.com/eat-right/tips/8-ways-avoid-sneaky-supermarket-tricks/tip/3 

Pictures: 

http://depositphotos.com/3252296/stock-photo-Jug-with-milk-bread-and-eggs.html

http://www.flickr.com/photos/ajbrustein/5972457650/

http://www.yourownhomestore.com/grocery-sales-cycles/

http://247moms.com/2010/01/saving-money-at-grocery-store-without/