Issue #18: the pursuit of BALANCE
the importance of blood sugar, juggling all the balls, vaginal pH, and exercises for longevity
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“We are not here to fit in, be well balanced, or provide exempla for others. We are here to be eccentric, different, perhaps strange, perhaps merely to add our small piece, our little clunky, chunky selves, to the great mosaic of being…we are here to become more and more ourselves.”
~ Brené Brown, Dare to Lead: Brave Work. Tough Conversations. Whole Hearts.
the importance of BLOOD SUGAR
Maintaining balanced blood sugar levels is crucial for overall health, especially for women. Blood sugar, or glucose, is the primary source of energy for the body's cells. When blood sugar levels are stable, women experience better energy, mood, and hormone balance. When they are unstable, it can disrupt vital aspects of health, leading to a range of issues.
Hormonal Balance
Blood sugar levels have a direct impact on hormones, which regulate numerous bodily functions. When blood sugar is stable, hormones like insulin, cortisol, and estrogen function optimally. Insulin, produced by the pancreas, helps cells absorb glucose. If blood sugar levels are consistently high, it can lead to insulin resistance, a precursor to conditions like polycystic ovary syndrome (PCOS), which is characterized by irregular menstrual cycles and hormonal imbalances.
Mood and Mental Health
Fluctuations in blood sugar can affect mood and mental health. Low blood sugar (hypoglycemia) can cause irritability, anxiety, and fatigue (think ‘hangry’), while high blood sugar (hyperglycemia) can lead to feelings of lethargy and depression. For women, whose hormonal cycles can already influence mood, stable blood sugar levels can help maintain emotional equilibrium.
Energy Levels
Stable blood sugar levels provide consistent energy throughout the day. Women often juggle multiple roles and responsibilities, requiring sustained energy. Spikes and crashes in blood sugar can lead to fatigue and difficulty concentrating. By maintaining balanced blood sugar, women can enhance their productivity and overall quality of life.
Menstrual Cycle and Reproductive Health
Blood sugar imbalances can disrupt the menstrual cycle and affect reproductive health. High insulin levels can lead to increased production of androgens (male hormones), which can cause symptoms like acne, excessive hair growth, and irregular periods. This is particularly relevant for women with PCOS, a common hormonal disorder. Check out this episode of the Conscious Fertility Podcast for more on balancing hormones and blood sugar.
Long-Term Health
Consistently high blood sugar levels can lead to serious health issues, such as type 2 diabetes, heart disease, and metabolic syndrome. Women with a family history of these conditions need to be especially vigilant. Managing blood sugar through a healthy diet, regular exercise, and stress management can reduce the risk of developing these chronic diseases.
Tips for Maintaining Healthy Blood Sugar Levels
Balanced Diet: Focus on whole foods, including plenty of vegetables, lean proteins, and healthy fats. Avoid excessive sugar and refined carbohydrates. For more info, check out this article on How to Balance Blood Sugar, According to a Dietitian.
Regular Exercise: Physical activity helps regulate blood sugar levels by increasing insulin sensitivity. 5 Benefits of Walking after Meals.
Stress Management: Chronic stress can elevate cortisol levels, leading to increased blood sugar. Practices like yoga, meditation, and deep breathing can help manage stress.
Adequate Sleep: Poor sleep can negatively impact blood sugar regulation. Aim for 7-9 hours of quality sleep per night.
Regular Monitoring: For those at risk, regular monitoring of blood sugar levels can help detect and address imbalances early.
INTERWOVXN feature in MKE Lifestyle Magazine
“The Interwovxn podcast and newsletter are empowering women by sharing real stories of women re-writing the narrative of middle life and taking control of the journey. Interwoven co-founders Theresa Kopac and Rebecca Jankowski are committed to helping women at all stages in life through their own practices. Jankowski is a women’s health acupuncturist, and Kopac is a motherhood practitioner and postpartum doula. They partnered with author of "The Menopause Myth,” Dr. Arianna Sholes-Douglas, to create a free perimenopause guide at interwovxn.com.”
TASTE: What to Cook When You Don’t Feel Like Cooking. This substack newsletter offers recipes and meal plans that are easy and look delicious! Each recipe is a one-stop shop — a complete meal that dirties as few dishes and tools as possible by utilizing shortcuts and time-saving hacks to create complete meals in just minutes.
SEE: New Ad: 'Never Just a Period'. As we prepare for the Periodical Film Screening on August 21st, we thought the timing of this new ad was fitting. Directed by Lucy Forbes—director of recent Netflix show Eric—the film uses a mix of comedy and hyperbolic visuals to depict women’s experiences and emotions that are often ignored or dismissed. The scenes include discovering unexpected discharge smells, facing doctors who dismiss pain, getting your period while breastfeeding and having a coil inserted. The ad aims to start an open conversation about the dissonance between what women are taught to expect and the reality of their experiences around menstruation.
SMELL: How to Use Essential Oils to Calm Anxious Kids. As we approach the return to school next month, we are looking for tools to help ease the transition, empower our kiddos, and teach them how to self calm when their emotions feel bigger they are. We liked this article from an occupational therapist who discusses safety and ways to offer essential oils to your kids
HEAR: 6 Ways to Rediscover Your Happiness. Sick of chasing happiness, instead of enjoying it? You may be stuck on what psychologists call the hedonic treadmilll. From quiet quitting time-sucking activities to adding in variety and new things to re-examining your goals and purchases and connecting with new people, these tips, according to science, could help you in stepping off the treadmill and spending more time relishing happiness and less time pursuing it.
TOUCH: Write a Letter to Your Future Self. This website allows you to write a letter to your future self, pick a date (whether in 6 months or 5-10 years and hit send. Writing to your future self can be a great way to set intentions, explore the unknown of the future, track goals, connect with gratitude, and capture memories and feelings you want to preserve. Interested in trying it, but the online version doesn’t appeal to you? Check out this blog post of one woman’s exercise in writing letters to herself.
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OOOHHHH- check out our new event POSTERS!!
created by Bay View Printing Company with artwork from Artery Ink!
We are beyond grateful for the amazing community partners who have stepped up to support the film screening and bring attention and awareness to the importance of women's health and period poverty.
@bayviewprintingco @arteryink @milwaukeeperiodparties @renaissance.theaterworks @bavettebutcher @corazonbayview @corazonriverwest @corazonbrowndeer @milwaukeediapermission
my (Rebecca) CHALLENGE: the myth of balance
As of late, I am grieving that there is no balancing it all. I cannot fit everything or everyone in. I cannot be and do everything. The hard truth is that there is not enough time or space–I cannot add more balls to the air. The only way to add more balls is to take some away and I am struggling with what that means and how I want to show up for myself and others.
Read on for more of my thoughts as well as some info on keeping your vagina in balance and how focusing on balance as you age might extend your life!
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