Latest news with #RachelGrummanBender
Yahoo
17-06-2025
- Health
- Yahoo
Too many women 'grin and bear it' when getting an IUD. I helped write new pain management guidelines to change that.
Millions of American women have had an IUD (a tiny T-shaped contraceptive device) inserted into their uterus. Many of them likely walked into their doctor's office with a bit of anxiety, not knowing what exactly the procedure would feel like: Would it be just a pinch or would it be incredibly painful? (There is no shortage of viral horror stories.) Also, would your doctor take your pain seriously? Up until recently, there wasn't a standard of care for IUD pain management. Women are often told to pop over-the-counter pain relievers before coming in for the procedure, even though they don't always control the pain. Any pain relief beyond that has been up to the woman's doctor or hospital, and depended on what options they had available. That's changing thanks to new guidelines on pain management for IUD placement issued by the American College of Obstetricians and Gynecologists last month, which follows the Centers for Disease Control and Prevention's updated guidelines in 2024. ACOG called out the 'urgent need' for doctors to acknowledge and treat patient pain and added that patients should 'have more autonomy over pain control options for their health care.' Genevieve Hofmann is a nurse practitioner who coauthored the new ACOG guidelines. In this interview with Yahoo Life's Rachel Grumman Bender, Hofmann explains why IUDs can be painful for some, why any fears shouldn't scare people off from getting this highly effective contraceptive and how these pain management guidelines are an important step in the right direction. IUDs are really one of the most effective birth control methods out there. We call them LARCs, or long-acting reversible contraceptives. Hormonal IUDs are over 99% effective at preventing pregnancy, and nonhormonal IUDs are equally effective. What's nice about hormonal IUDs is that we also use them to manage a lot of gynecologic conditions, such as heavy menstrual bleeding and painful periods. However, patients are coming to us and saying, 'I do not want to have this horrible experience with getting an IUD. How can we manage this?' I've been in practice for a little over 20 years and [when I started out], we would tell people to take some ibuprofen beforehand and try to do some distraction techniques while we're putting it in. There's a lot of grin and bear it in gynecology and in women's health. It's really challenging for us as providers to give people an accurate assessment of what they're going to experience with IUD placement. I've seen people who have had IUDs placed where it was like, That was not terrible, and then all the way to That was the worst pain that I've ever had in my entire life and I had a natural childbirth. There's a very large range of how people experience pain as well as anxiety. So I think as a provider, the guidelines really put the onus on us to help people anticipate the pain and have that conversation about what they can expect. Sometimes they won't know until they're in the throes of it, and so it's about being prepared with some pain options in anticipation that it could be a really painful and uncomfortable procedure for them. IUD insertion requires the placement of a speculum, which sort of holds open the vagina in a way that's not normal. So having a speculum in the vagina is not really comfortable. Then there's the procedure itself. A lot of times, we have to manipulate the position of the uterus, and we do that sometimes by putting a clamp on the cervix. It's this sort of sharp instrument that takes a little 'bite' out of the cervix to hold it in place. So that tenaculum placement can be very painful. IUDs are placed in the uterus, which is a muscular organ. To do that, you have to go through the cervix, which is the opening to the uterus. The cervix can be very tight, especially if someone has not had a vaginal birth. And so getting through that cervical opening can be really painful for some. The uterine body itself has some nerves, so something going into the uterus is just crampy and painful — it's a very deep, visceral pain that is hard to explain to people if they've never had any kind of instrumentation in the uterus before. We also have a really large nerve called the vagus nerve that goes through the cervix; so people can also have this kind of vasovagal-type response when we manipulate the cervix, which makes people feel really terrible too. It makes you feel like you're going to pass out and you get hot and you feel like you're going to throw up. And sometimes people feel like they have to poop and that is a really uncomfortable feeling as well. So there are many different aspects that cause pain. But not everyone's going to feel that way. As a provider, I don't want to scare people out of getting this really effective birth control method or way to manage heavy menstrual bleeding. So [it's about] finding that balance between giving people the information they need so they can feel, OK, I'm going into this with my eyes open, but also not terrifying and scaring people away that they say, Yeah, I'm never ever gonna do that. I always say it's like going to a restaurant. You're going to tell 25 people when you have a terrible restaurant experience. But if you have a great restaurant experience or a mediocre restaurant experience, you don't really tell anybody. So, I think there's a lot of people who do great with their IUD insertion and really manage it well, but they're not as vocal about it as somebody who's had a really awful experience. What the evidence for the guidelines really demonstrated was that using some sort of topical lidocaine, which is a numbing agent, on the cervix was beneficial compared to a placebo or compared to other distracting techniques or ibuprofen and other pain medications. Many of us have been offering better pain management options in the last several years compared to maybe what was happening 10 or 25 years ago. We know from the evidence that anxiety tends to worsen pain. I think providers will give anxiolytics [medications to treat anxiety], so telling patients to take a little bit of Xanax or some Ativan to help with the anxiety. And I do think people are using localized lidocaine, whether that's in a gel or a spray or putting in an injectable lidocaine through a paracervical (nerve) block. I think that is becoming much more typical. There's also IV sedation. The other big thing that comes out of these guidelines is that we as providers owe it to our patients to have a discussion about some options that are available to them. So, it's really having the conversation, guiding patients to make the best decisions for themselves and then hopefully being able to find some interventions that you can do in your clinic safely and effectively to give people some options. I hope that these guidelines get the conversation started in a way that we're meeting people where their needs are ... that they feel heard and can access things like IUDs that are really highly effective ... and that we believe patients when they say, 'This was really painful.' Or, 'I had a really terrible experience last time I did this.' [We should] trust them to know their bodies and say, 'OK, here are the things we're going to do to hopefully try to improve that experience this time.' So I hope that's what comes out of it. Patients need to feel like they're in a space where they can advocate for themselves and be heard. This interview has been edited for length and clarity.
Yahoo
02-05-2025
- Lifestyle
- Yahoo
Sleep on your left side, try 'May Not Drink' month and add sardines to your salad — plus 7 more tips to improve your health
Hello, Yahoo Life readers! My name is Kaitlin Reilly, and I am here to share the week's best health and wellness tips. Yahoo Life's Rachel Grumman Bender spotlighted the phenomenon of 'marry me chicken' and 'engagement chicken,' two poultry-based dishes that are supposedly so delicious, people can't help but pop the question afterward. While that may or may not be true, finding any recipe you're passionate about is a good thing: It can stop you from ordering takeout, which typically has more fat and sugar than a home-cooked meal. Plus, cooking a dish like 'marry me chicken' — or, say, the perfect cacio e pepe, which scientists taught us all about this week — means you're sharing a meal with someone. Not only does research show that dining together can strengthen your bond with loved ones, it also means you're practicing mindful eating, instead of, say, scarfing down a salad in front of your work laptop and barely even tasting it. Making mealtime more intentional, even when you're flying solo, can help you get greater satisfaction from your food, as well as keep better track of your hunger cues. Now take a look at your local weather forecast and peek at your horoscope — it's Taurus season! Then check out the small steps you can take to make the days ahead awesome. Dozing off? Sleeping on your left side comes with major health benefits. Longevity expert Dr. Helen Messier tells Parade that this sleep position 'may reduce the risk of neurological conditions by aiding glymphatic clearance,' which is your brain's way of clearing out waste while you snooze. Plus, it's also the best position for circulation and can help reduce heartburn and acid reflux. Need help getting comfy in this position? Try plopping a pillow between your legs, which can better align your spine as you sleep. TikToker Kevin Harrington took to the social media platform this week to share that he cuts back on alcohol in May — or, as he calls it, May Not Drink month — as opposed to participating in the far more common Dry January. His reasoning? By going sober-curious in May, you're skipping alcohol during a time when you can get natural dopamine and serotonin from spending time in the sun, as opposed to during the first month of the year when the weather is gloomier. Plus, he says, it's a nice way to take a break before what could be a more social, and potentially booze-filled, summer season. Experts previously told Yahoo Life that any break from alcohol can help you reevaluate your relationship with it, not to mention perks like better sleep and mood. Want to try 'May Not Drink' but want to sip something more exciting than water? Pick up an adaptogen drink instead — or just sip a pretty mocktail. The health benefits of small fish are enormous. Thanks to their omega-3 content, they're a great protector of your bone health and heart health and can even help reduce inflammation in your body overall. They're also a protein-rich addition to a lazy dinner. Try topping a salad (or even a frozen pizza!) with sardines; these tiny fish come in pantry-friendly tins, meaning you can always have some on hand. Plants can make your space more visually interesting, but there are also health benefits to adding some indoor greenery, Yahoo Life contributor Jennifer Walsh writes this week. Certain plants can help purify the air by removing toxins. No green thumb? Place a low-maintenance spider plant on your windowsill, or hang a similarly easy 'devil's ivy' plant in your kitchen; the latter can help remove benzene and xylene. If you're looking to avoid blood sugar spikes and crashes, eat barley. Dietitian Deborah Murphy tells EatingWell that this whole grain, which is packed with soluble fiber, can slow digestion and help stabilize glucose levels throughout the day. It's not the only reason to choose this affordable alternative to rice or quinoa; it's also rich in antioxidants, which can help quell chronic inflammation. One way to use barley is by adding it to vegetable soups or salads to make them heartier. You can also get creative and use it as a base for veggie burgers in lieu of breadcrumbs or turn it into a creamy risotto-inspired dish. Have a tendency to use your downtime to plop on the couch and scroll on your phone? Ditch the device and try moving more. A review published in the journal BMC Public Health found that sitting six hours a day or more is a risk factor for neck pain. Another major culprit is staring at your phone: Research found looking down at your mobile device increased the likelihood of neck pain by 82%. Save your neck by finding interests that get you up and off of screens. If you tend to use phones to connect with friends over text, call one up while taking a walk instead — or, better yet, invite a pal to join you. You know olive and avocado oils are good for you, but there's an herby oil you should give a try. Studies show oregano oil — which has long been used as a natural remedy — can support dental health, help you manage bacteria in your gut and may even reduce inflammation. Oregano oil 'contains carvacrol and thymol, two powerful compounds that help fight bacteria, viruses and fungi,' dietitian Amy Kimberlain tells EatingWell. Bonus: It can also jazz up your pizza, pasta or salad. If you're concerned about memory slips, consider sticking to daily routines. When your schedule or environment constantly changes, your brain uses more energy to relearn tasks, which creates 'cognitive load.' But when we automate habits, we reduce that load, freeing up our mind for other things. You don't have to do the same exact thing day in, day out. Instead, simplify tasks whenever you can, like putting your keys in the same spot every day. (Yes, this is your excuse to get a cute key catchall!) There are so many benefits to getting great sleep, from better brain function to a healthier metabolism. If you're struggling to snooze, however, consider taking a walk after lunch. Doing so exposes you to natural sunlight, which helps regulate your circadian rhythm and makes you more likely to fall and stay asleep at night. Plus, getting exercise reduces stress and boosts melatonin production, both of which support better sleep. What you snack on can help you lower inflammation. Go for nuts, which dietitian Maddie Pasquariello tells Martha Stewart have 'many micronutrients — like proanthocyanidins, flavonoids and stilbenes — as well as omega-3 fatty acids, all of which can help reduce inflammation.' Your best options, she adds, are almonds, pistachios, macadamia nuts and pine nuts. Consider tossing a handful of pistachios into a salad, blending pine nuts into a pesto sauce or tossing macadamia nuts or almonds into a trail mix for a midday pick-me-up.
Yahoo
02-05-2025
- Lifestyle
- Yahoo
Sleep on your left side, try 'May Not Drink' month and add sardines to your salad — plus 7 more tips to improve your health
Hello, Yahoo Life readers! My name is Kaitlin Reilly, and I am here to share the week's best health and wellness tips. Yahoo Life's Rachel Grumman Bender spotlighted the phenomenon of 'marry me chicken' and 'engagement chicken,' two poultry-based dishes that are supposedly so delicious, people can't help but pop the question afterward. While that may or may not be true, finding any recipe you're passionate about is a good thing: It can stop you from ordering takeout, which typically has more fat and sugar than a home-cooked meal. Plus, cooking a dish like 'marry me chicken' — or, say, the perfect cacio e pepe, which scientists taught us all about this week — means you're sharing a meal with someone. Not only does research show that dining together can strengthen your bond with loved ones, it also means you're practicing mindful eating, instead of, say, scarfing down a salad in front of your work laptop and barely even tasting it. Making mealtime more intentional, even when you're flying solo, can help you get greater satisfaction from your food, as well as keep better track of your hunger cues. Now take a look at your local weather forecast and peek at your horoscope — it's Taurus season! Then check out the small steps you can take to make the days ahead awesome. Dozing off? Sleeping on your left side comes with major health benefits. Longevity expert Dr. Helen Messier tells Parade that this sleep position 'may reduce the risk of neurological conditions by aiding glymphatic clearance,' which is your brain's way of clearing out waste while you snooze. Plus, it's also the best position for circulation and can help reduce heartburn and acid reflux. Need help getting comfy in this position? Try plopping a pillow between your legs, which can better align your spine as you sleep. TikToker Kevin Harrington took to the social media platform this week to share that he cuts back on alcohol in May — or, as he calls it, May Not Drink month — as opposed to participating in the far more common Dry January. His reasoning? By going sober-curious in May, you're skipping alcohol during a time when you can get natural dopamine and serotonin from spending time in the sun, as opposed to during the first month of the year when the weather is gloomier. Plus, he says, it's a nice way to take a break before what could be a more social, and potentially booze-filled, summer season. Experts previously told Yahoo Life that any break from alcohol can help you reevaluate your relationship with it, not to mention perks like better sleep and mood. Want to try 'May Not Drink' but want to sip something more exciting than water? Pick up an adaptogen drink instead — or just sip a pretty mocktail. The health benefits of small fish are enormous. Thanks to their omega-3 content, they're a great protector of your bone health and heart health and can even help reduce inflammation in your body overall. They're also a protein-rich addition to a lazy dinner. Try topping a salad (or even a frozen pizza!) with sardines; these tiny fish come in pantry-friendly tins, meaning you can always have some on hand. Plants can make your space more visually interesting, but there are also health benefits to adding some indoor greenery, Yahoo Life contributor Jennifer Walsh writes this week. Certain plants can help purify the air by removing toxins. No green thumb? Place a low-maintenance spider plant on your windowsill, or hang a similarly easy 'devil's ivy' plant in your kitchen; the latter can help remove benzene and xylene. If you're looking to avoid blood sugar spikes and crashes, eat barley. Dietitian Deborah Murphy tells EatingWell that this whole grain, which is packed with soluble fiber, can slow digestion and help stabilize glucose levels throughout the day. It's not the only reason to choose this affordable alternative to rice or quinoa; it's also rich in antioxidants, which can help quell chronic inflammation. One way to use barley is by adding it to vegetable soups or salads to make them heartier. You can also get creative and use it as a base for veggie burgers in lieu of breadcrumbs or turn it into a creamy risotto-inspired dish. Have a tendency to use your downtime to plop on the couch and scroll on your phone? Ditch the device and try moving more. A review published in the journal BMC Public Health found that sitting six hours a day or more is a risk factor for neck pain. Another major culprit is staring at your phone: Research found looking down at your mobile device increased the likelihood of neck pain by 82%. Save your neck by finding interests that get you up and off of screens. If you tend to use phones to connect with friends over text, call one up while taking a walk instead — or, better yet, invite a pal to join you. You know olive and avocado oils are good for you, but there's an herby oil you should give a try. Studies show oregano oil — which has long been used as a natural remedy — can support dental health, help you manage bacteria in your gut and may even reduce inflammation. Oregano oil 'contains carvacrol and thymol, two powerful compounds that help fight bacteria, viruses and fungi,' dietitian Amy Kimberlain tells EatingWell. Bonus: It can also jazz up your pizza, pasta or salad. If you're concerned about memory slips, consider sticking to daily routines. When your schedule or environment constantly changes, your brain uses more energy to relearn tasks, which creates 'cognitive load.' But when we automate habits, we reduce that load, freeing up our mind for other things. You don't have to do the same exact thing day in, day out. Instead, simplify tasks whenever you can, like putting your keys in the same spot every day. (Yes, this is your excuse to get a cute key catchall!) There are so many benefits to getting great sleep, from better brain function to a healthier metabolism. If you're struggling to snooze, however, consider taking a walk after lunch. Doing so exposes you to natural sunlight, which helps regulate your circadian rhythm and makes you more likely to fall and stay asleep at night. Plus, getting exercise reduces stress and boosts melatonin production, both of which support better sleep. What you snack on can help you lower inflammation. Go for nuts, which dietitian Maddie Pasquariello tells Martha Stewart have 'many micronutrients — like proanthocyanidins, flavonoids and stilbenes — as well as omega-3 fatty acids, all of which can help reduce inflammation.' Your best options, she adds, are almonds, pistachios, macadamia nuts and pine nuts. Consider tossing a handful of pistachios into a salad, blending pine nuts into a pesto sauce or tossing macadamia nuts or almonds into a trail mix for a midday pick-me-up.
Yahoo
16-03-2025
- Lifestyle
- Yahoo
Look at nature, eat chocolate and try aqua aerobics — plus 8 more health tips to help you have a great week
Hello, Yahoo Life readers! My name is Rachel Grumman Bender. I'm filling in for Kaitlin Reilly and am here to ensure you don't miss out on this week's best health and wellness tips. Thanks to Daylight Saving Time, we all sprung forward an hour last week. The good news: It's no longer pitch black at 4:30 p.m. The bad news: It's so dark in the mornings now that it can feel like you're waking up in the middle of the night. If you, like me, are still struggling with the time change, there are some steps you can take to make getting up in the morning and leaving your cozy bed a little less painful. Sure, sticking with a set sleep schedule helps (something I'm still working on as a night owl). But maximizing light exposure in the morning, whether that's a sunrise alarm clock (which simulates a natural sunrise by gradually increasing the light) or turning on a table lamp, helps signal to your brain that it's time to get up. Or if a bright light feels too harsh, try setting your smartphone to wake you up with one of your favorite songs (mine would be 'You Make My Dreams (Come True)' by Hall and Oates). Research shows that people with melodic alarms feel more alert in the a.m. than those who kick off their day with a beeping alarm. Ready to start off your week on the right track? Check out your local weather forecast and steal a glance at your horoscope — then read about the small steps you can take to boost your well-being this week. 🍀 Go green 🌲 Reduce pain by looking at nature 🏊♀️ Try aqua aerobics 🪵 Chew on wood ☕ Sip coffee 💊 Consider ditching that probiotic 🍫 Snack on chocolate 📺 Cut back on TV time to protect your heart 🥹 Get nostalgic 😋 Eat some artichokes 🍽️ Watch your waistline Saint Patrick's Day is March 17, and while drinking Guinness and eating some corned beef and cabbage may spring to mind, how about some healthier ways to honor the holiday? Since green is the color of Saint Patrick's Day, use it as an excuse to boost your intake of healthy green produce, which is typically packed with vitamins and minerals. Cut up an avocado and toss it in a hearty green salad, stir-fry some bok choy, sauté spinach or roast some Brussels sprouts with a balsamic glaze. Speaking of green, taking some time to watch nature scenes can help ease pain. That's the takeaway from a new study published in Nature Communications in which researchers used a functional MRI to look at study participants' brain activity as they received a series of small electric shocks. Participants who watched nature videos while getting zapped, compared to those who stared at an indoor office or city views, reported feeling less pain. Scans revealed that areas of the brain that process pain actually changed, meaning it wasn't just a placebo effect. Although focusing on nature is half as effective as taking actual painkillers, the study authors say that natural scenery genuinely buffers against pain symptoms. When you think of water aerobics, chances are grandmas in sensible bathing suits and overly enthusiastic fitness instructors on cruise ships come to mind. But this might make you look at the exercise in a new light: A new study in the journal BMJ Open found that people who stuck with aqua aerobics for more than 10 weeks significantly reduced their body weight by more than 6 lbs. and waist circumference by nearly 3 cm. Aqua aerobics, performed two to three times a week for about one hour, was particularly effective in overweight and obese women and those over 45. Bonus: The buoyancy of water is kinder to your joints, helping to reduce injuries. While you probably didn't have gnawing on wood on your to-do list, you might want to reconsider. Hear me out: A new study found that chewing on a hard material like wood (in this case, a wood tongue depressor you'd find in a doctor's office) increased a crucial antioxidant in the brain called glutathione that can help improve memory, while chewing on gum did not. If munching on wood isn't your thing (and really, who could blame you?), you can still opt for chewing gum instead. Research suggests it helps boost blood flow to your brain by up to 40% and can make you more alert. Plus, you don't have to worry about any splinters. As if you needed another reason to wrap your hands around a hot cup of Joe: Coffee is good for your gut health. Researchers found that coffee stimulates the growth of good bacteria (Lawsonibacter asaccharolyticus, if you really want to get technical). But coffee, which is rich in antioxidants, serves up a slew of other benefits, including reducing the risk of heart disease, stroke, type 2 diabetes and Alzheimer's disease. But you can have too much of a good thing, which is why the Food and Drug Administration recommends having no more than 400 mg of caffeine per day. To put that in perspective, an 8-ounce cup of coffee has about 96 mg of caffeine. In her Ask a Doctor column for the Washington Post, gastroenterologist Dr. Trisha Pasricha says that over-the-counter probiotics — which have grown into a multibillion-dollar industry thanks to people paying more attention to gut health — aren't worth it. Pasricha says the evidence of whether these supplements actually work is mixed (although they can help restore good bacteria after taking a course of antibiotics). The National Center for Complementary and Integrative Health echoes that sentiment, noting it's still unclear which probiotics are helpful and which aren't. Also, like many dietary supplements, they aren't regulated by the FDA. So what should you do instead? Pasricha, like many physicians, recommends getting in more fiber, such as oatmeal, beans and whole grains, which keeps your digestive system running smoothly and is good for your overall health. Eating fermented foods such as sauerkraut, kimchi and Greek yogurt, which are naturally rich in probiotics, is another smart move. Or maybe just try drinking some gut-friendly coffee instead? There's an entire week dedicated just to chocolate (March 16 to 22 is American Chocolate Week) — and for good reason. We clearly love it, with Americans consuming about 1.28 billion kilograms of chocolate confections annually (that's 2.6 billion lbs., in case you don't want to do the math). While milk chocolate is more popular because it's sweeter, dark chocolate, which tends to be more bitter, is the healthier standout. Dark chocolate can help reduce inflammation, support heart health and lower the risk of type 2 diabetes. It also contains the feel-good hormone serotonin and magnesium, which can help lower anxiety. Just be sure that whatever dark chocolate bar you reach for is made up of at least 70% cacao to reap the benefits. Limiting the amount of time spent sitting and watching TV to no more than one hour each day can help counteract the increased risk of heart disease for people with a high likelihood of developing type 2 diabetes, according to a new study in the Journal of the American Heart Association. The researchers found that being sedentary, such as watching TV for two or more hours daily, plays a role in developing heart and blood vessel diseases. Those who reported spending one hour or less on TV had a lower risk of developing atherosclerotic cardiovascular disease within the next 10 years. Here's another reason to cut back: 11% of coronary heart disease cases could be prevented by spending less than an hour daily in front of the TV, according to a 2022 study. Even breaking up sedentary time in front of the TV helps. Try doing some squats or push-ups during commercial breaks. Your heart will thank you. Feeling sentimental? That's a good thing, according to a new study in the journal Cognition and Emotion. The researchers looked at nostalgia — which they describe as 'an emotion that often reminds us of important relationships' — and found that it plays a key role in friendships. The study found that people who feel and value nostalgia tend to have — and hold onto — more close friends and go the extra mile in maintaining those friendships compared to people who are less sentimental. Having close relationships with others has several health benefits, including lowering the risk of depression and anxiety and boosting well-being, and it can even help you live longer. Here's how doing FaceTime with your friends can help maintain your bond. If vegetables could brag, artichokes — yes, artichokes — would get a lot more attention. The funky-looking produce has the highest levels of antioxidants of any vegetable. They're chockfull of vitamins and minerals from copper, magnesium and iron to vitamin C and potassium. Artichokes also help lower cholesterol, contain more fiber than a cup of prunes and are, in my personal opinion, downright delicious. Given that March 16 is National Artichoke Day, try one of these three easy ways to cook them. A new study published in JAMA Network Open found that eating a healthy diet and having a lower waist-to-hip ratio (which measures the ratio of your waist circumference to your hip circumference) throughout midlife was linked with better brain health in older age. On the flip side, having a higher waist-to-hip ratio in midlife was linked to poorer working memory and executive function later on. While the researchers say that ages 48 to 70 are a key time to improve your diet and manage the accumulation of fat around your midsection to help protect brain health in older age, everyone can benefit from starting to eat healthier now. If you aren't sure where to begin, try following the heart-healthy Mediterranean diet, which is a favorite of both doctors and nutritionists, or check out these 18 dietitian-approved healthy snacks.
