Overcoming Mental Blocks

Posted on 09/02/2023 by Boris Clair

Recently I’ve been pondering how our mind’s expectations often block us from experiencing more richness and possibility. Even when we set goals and invite new desires, we can easily stop ourselves from taking accessible actions to advance. This month I ran into my own personal example of this phenomenon.

One aspirational goal that I set months ago was to eventually do an hour-long group training session at my gym called UltraFit. That class looked intimidating from the online videos I’d seen of it. You can see the description on the UltraFit web page if you’re curious, with lines like “Our most intense workout yet. Get ready to challenge your mental and physical limits.”

Here’s a 2-minute video preview of UltraFit:

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The video includes such inviting phrases as:

“We created UltraFit to serve our high-intensity fitness fanatics.”
“UltraFit is advanced. It is no joke.”
“helps our competitive athletes stay in peak physical condition”
“We help them get through the hard work, the type of training that people don’t want to do on their own.”

Am I competitive athlete? No. But I loved the idea of building up enough fitness to handle this class – eventually. 😅

I’ve been doing GTX group training sessions with a few different trainers at this gym since Summer 2022, with some breaks for injury, illness, and travel. GTX stands for Group Training eXperience. Doing a 6am workout with other early risers who are into fitness is such a beautiful way to get my day started. I love the social aspect of working out with trainers and trainees in small groups.

GTX can be challenging, especially the Zone 4 sessions (higher heart rate exercises). UltraFit seemed pretty next-level relative to the GTX sessions though.

After some remodeling that our gym did in December, the UltraFit class which used to be on the third floor was moved down to the second floor – the floor where I normally do GTX sessions and also train on my own. Now the GTX and UltraFit sessions both use the same training area in the center of the second floor, so it’s much easier to observe.

Last Thursday morning when I was starting a cardio session on my own, I noticed that an UltraFit session was going to begin soon. I hopped on a treadmill close enough to observe. It seemed like a great opportunity to at least watch part of it, so I could form a clearer vision of what I might eventually build towards.

I was captivated from the start and ended up staying on that treadmill for 92 minutes, so I could watch the whole hour-long session. There were around seven people doing the training together.

I was using my Beats Fit Pro headphones to listen to an audiobook, but instead of only using noise cancelling mode, I sometimes switched to transparency mode. Transparency mode acts like a hearing aid, so it amplifies nearby sounds. This let me hear the trainer’s words more clearly, which gave me more insights into the training session.

By the end of it, I was thinking, that actually looks doable. I could surely do the first 45 minutes at least. The last 15 minutes looked tough, but I felt I could handle that too, although it was sure to get my heart rate pretty high. It wasn’t as intimidating in-person as it looked from the video, and the people actually doing the training didn’t look like the super fit athletes in the video either. They were generally fit, but not THAT fit.

I recognized a few of my fellow GTX trainees in UltraFit too, and I thought that if they could do it, so could I.

So I boldly signed up for the following week’s class. After I described what I saw and encouraged her to join me, Rachelle opted to try it with me too. We normally do the GTX sessions together – often enough that if we don’t show up together, the trainer will invariably ask us where the other one is.

We went to our first UltraFit session this morning at 6am.

The format was similar to the session I observed in its overall structure but with different exercises. It was challenging but doable, just as I thought. I couldn’t do all the moves perfectly – far from it – but I did my best. My heart rate peaked at 185 bpm, which is about as high as I’m physically capable of, so it really did push me to my limit in that regard.

In terms of intensity, it’s probably comparable to a Zone 4 GTX workout, which we just did yesterday. But whereas GTX has a more even, wave-like distribution of intensity, UltraFit starts fairly out mild and gradually builds to a peak of intensity over the course of the hour.

Each time we’d get on the treadmill, we’d sprint faster than before but for shorter durations, with sprinting rounds being 2 minutes, then 1 minute, then 45 seconds, 30 seconds, and the last couple of rounds being 15 seconds all out.

The hardest part was returning to the floor to do more high intensity exercises while still trying to catch my breath after sprinting fast at the end. The class had this flow of building up fatigue with round after round of sprinting and core exercises, and then you have to do more physical challenges while you’re already tired, and near the end, also breathless.

I liked the experience, which gave me a delightful sense of accomplishment afterwards, and Rachelle and I chatted with the instructor for a while afterwards. I’m sure I’ll do it again, maybe even next week. I like how it challenges me in different ways than the GTX sessions.

I wasn’t thinking that I’d accomplish my stretch goal of successfully completing an UltraFit class this soon. I figured it was still many months away. I’m glad I got the chance to visually audit the class first, which helped me picture myself just going for it.

This was a good reminder that our limits tend to be more mental than physical or financial. It’s amazing how our expectations can block us from opportunities and experiences that are more accessible than we realize.

What got me around that block in this case was exercising my curiosity to watch a class without having to commit to it. I leaned in to probe the goal a bit more, and that helped to crack my self-limiting thoughts about it.

That said, I might be pretty sore tomorrow unless my mind can find a way around that expectation too. 😉

The invitation for you is to consider how you might be blocking a seemingly distant stretch goal or desire due to your expectations regarding how you think it’s likely to show up. Are you piling on unnecessary prerequisites? How could you lean in with some noncommittal curiosity?

These expectation traps can be hard to spot within ourselves. One way to spot them is to ask where you wouldn’t feel that you belong. What experiences are other people having that you don’t feel ready for yet?

I had previously felt that I had to do a lot more training to earn the right to claim a spot in an UltraFit session. If I showed up before then, I’d surely be an impostor, right? I imagined a group of people like the ones in the video taking one look at me and saying, “Are you lost?” And that turned out to be pure fiction.

This morning I replaced the old frame with a new frame based on actual truth, including a fabulous UltraFit trainer named Gina encouraging Rachelle and me to come back for more. That feels like a lovely little graduation to have gone through – not physically as I had assumed would be necessary, but mentally and emotionally in terms of giving myself permission to access new experiences that were genuinely accessible.

I really think that LifeTime Athletic ought to consider replacing that video though. 🤣

Itchy Breasts And Nipples: The Causes And Treatments For This Common Issue

Posted on 09/02/2023 by Boris Clair

Basically, anywhere on your body can sometimes feel itchy, but some places are a little more unsettling than others.

If you’ve ever experienced itchiness, or irritation on your breasts or even your nipples, you know the frustration of needing to scratch a place you can’t easily access in public. Unfortunately, there are various reasons and treatments for itchy breasts, so it might take time to figure out the issue.

But that doesn’t mean the situation is hopeless. Below, dermatologists break down the potential causes and offer advice for itchy breasts.

Eczema is a common reason.

“Eczema of the breast is a common cause of itchy breasts and nipples,” said Dr. Azadeh Shirazi, a dermatologist based in La Jolla, California. “The tissue and skin is more sensitive and more prone to irritation.”

The most common form of eczema is atopic dermatitis, which typically manifests as itchy, dry, irritated skin around creases like the backs of the knees and elbows. It can, however, occur on the breasts and nipples as well. There’s also contact eczema, or contact dermatitis, a similar itchy flare-up that stems from contact with an irritant.

“Itchy breasts or nipples can be caused by an irritant dermatitis, such as excessive rubbing or chafing on harsh fabrics,” said Dr. Lauren Penzi, a New York-based dermatologist. “It can be caused by a true allergic contact dermatitis to certain ingredients in soaps, fabrics, laundry detergent, etc.”

She pointed to a study that found Cl+Me-isothiazolinone, cobalt chloride, thimerosal, nickel sulfate, and 4-tert-butylphenol-formaldehyde resin were common causes of nipple eczema. These ingredients are sometimes used in clothing, cleaning products, cosmetics and other personal care items.

“For those who may be experiencing a sensitivity to something they are coming into contact with ― which can be a new detergent, a new bra or undergarment, a new soap or clothing ― it can help to avoid fragrance or certain ingredients that can be irritating on the skin,” said New York City dermatologist Dr. Marisa Garshick.

She recommended sensitive skin-friendly detergents like All Free and Clear and skincare brands like Vanicream, which offers products free of fragrances, dyes, lanolin, parabens and formaldehyde. Also, be mindful of the synthetic fabrics and dyes in the clothing you buy.

“I recommend washing new undergarments before wearing them as many manufacturers use chemicals that leach out onto the skin, causing itching and rashes,” Shirazi said.

Itchy breasts and nipples can be signs of a variety of medical conditions.

The issue can also be a result of body and skin changes.

“Itchy breasts are often caused by dry skin, breast growth ― due to pregnancy, puberty or weight gain, for example, ― hormonal changes, mastitis, yeast infection and breastfeeding,” said Dr. Hadley King, a dermatologist in New York City. “Nipples often get dried out and irritated from breastfeeding.”

Be mindful of irritation from friction or rubbing, as this can also lead to itchiness. Sometimes, itchy breasts may also have to do with seasonal changes, especially in the colder months.

“Extreme temperatures like a really hot shower or cool, dry weather can all lead to skin irritation, itching, and inflammation,” Shirazi noted. “The breasts and nipples are often forgotten, and we tend to skip moisturising this delicate area.”

Garshick also encouraged moisturising year-round, especially when your skin feels dry and inflamed.

“In these cases, using a moisturising cream or ointment can be helpful to nourish the skin as well to provide a protective barrier to keep moisture in and minimise potential friction and external irritation,” she said. “Thick creams such as Cerave moisturising cream or Vaseline Healing ointment work well for this.”

In rare cases, itchy breasts may indicate something more serious.

“There is a rare but important entity called Paget’s disease of the breast that can present like an eczema of the nipple,” Penzi said. “It usually presents as persistent scaling, eczematous, or ulcerated lesion involving the nipple-areolar complex.”

Paget’s disease typically only affects one nipple, so pay attention if you notice irritation on only one side.

“Itching and rashes can be a sign of Paget’s disease of the breast linked to underlying breast cancer where cancer cells from an existing breast tumour travel through the milk ducts to the nipple and areola,” Shirazi echoed.

Inflammatory breast cancer is another rare diagnosis that can sometimes lead to itchiness. Other symptoms may include swelling, discolouration, tenderness and other rapid changes in the breast over a period of weeks.

It’s important to contact a doctor if things don’t improve.

“There are lots of common causes of itchy breasts and nipples that are not concerning or indicative of a more serious underlying condition,” King explained. “But if common causes are ruled out, and the itching does not improve, particularly if it is unilateral and accompanied by a rash, then it’s important to have this evaluated by a doctor in order to make sure that it’s not breast cancer.”

A dermatologist can help you determine the cause of this issue and the best course of treatment. In the rare case of cancer, you may need a biopsy to confirm the diagnosis. Even if cancer is not a factor, seek medical attention if your itchiness doesn’t improve over time or respond to traditional treatments.

“If at-home treatments are not sufficient, it is best to see a board-certified dermatologist as a prescription topical may be needed, such as a prescription topical steroid or topical non-steroid anti-inflammatory,” Garshick said. “In some cases, an oral medications such as steroids, JAK inhibitors or injectable medications, such as Dupixent, can be helpful as well. For some individuals, where there is a concern for a contact allergy, it can help to consider patch testing, a type of allergy testing.”

Here’s How Long You’re Contagious With The Latest Covid Variant

Posted on 21/01/2023 by Boris Clair

Nobody wants to give Covid to a loved one (or anyone). But determining just how long you’re contagious isn’t an exact science, as it can vary from person to person.

So you may have a hard time figuring out whether you’re putting others at risk. However, there are rules you can follow and things you can know to help protect those around you — and to ease other concerns about your infection, too.

Here, experts share guidelines for how long you might be able to spread Covid and when you’re most contagious, including with the viral strain that is currently dominant.

Most people are contagious for about 10 days

It’s not always clear how long a person is contagious because, like a lot of things with Covid, the exact timeline depends on many factors, said Dr Stuart Ray, a professor of medicine and infectious diseases at the Johns Hopkins University School of Medicine in Baltimore.

But, Ray said, the conventional wisdom is that you are contagious and must isolate for five full days after your symptoms begin — with your first day of symptoms counting as day zero.

But keep in mind that you aren’t in the clear after five days.

“It’s often said then that you should wear a mask after that to try and protect others because it’s hard to be certain how long you’re infectious,” Ray said.

“That period often lasts up to 10 days,” he added — and once again, your first day of symptoms counts as day zero.

Long story short, you are likely contagious for about 10 days after symptoms begin. You should isolate for the first five days and wear a mask on at least days six through 10.

But you’re most infectious at certain points

The phase when you’re most contagious starts about 48 hours before you test positive and ends five days after your symptoms begin, according to Dr Neha Vyas, a family medicine doctor at Cleveland Clinic in Ohio. She called this the “period of maximal contagiousness.”

So, you’ll want to be extra careful at this stage — though it’s hard to know if you’re sick before you have symptoms, which makes those first 48 hours really tricky.

Meanwhile, the amount of time between infection and symptoms has got shorter and shorter as Covid mutates, which means omicron sub-variants like XBB — currently the dominant strain in the US — can spread faster.

If you’re exposed to someone who tests positive for Covid, you can test yourself even before you have symptoms. Or, if you recently attended a crowded indoor event, you can take a test a few days later. Beyond that, there isn’t really a way to know you’re infected before you start showing symptoms.

And in the later period of your illness, remember that you can still spread Covid, which is why it’s important to wear a mask until at least the 10-day mark.

If you have symptoms after 10 days, you could still spread the virus

Anyone whose symptoms persist past day 10 and who continues to test positive can likely pass the virus to others. If that’s you, keep wearing a mask and avoiding indoor spaces and events, Ray said.

“If you are immunocompromised or you had a really [severe] Covid infection … then you could be contagious still for 20 days” after symptoms begin, added Vyas.

Long periods of contagiousness like this are rare, she stressed. But if you fall into either of those two categories, talk to your doctor for further guidance.

If possible, you should isolate from others in your home for five days. After that, mask-wearing is important.

At-home antigen tests are a good way to tell if you’re still contagious

It’s not uncommon for someone to test positive on a lab test for weeks after a COVID-19 infection, “but it would be very unusual for someone to test positive for weeks on an antigen test,” Ray said.

Antigen tests are the type that you may have picked up from the pharmacy or received from the government.

Ray added that a positive antigen test is correlated with a virus’s ability to grow and infect. So if you have a positive antigen test, you are likely contagious.

And that works the other way around, too.

“We generally say if your symptoms are completely resolved and you have a negative test, you’re unlikely to be infectious,” Ray said.

If you want to be extra cautious, you can take two COVID tests

If you’re past the 10-day mark and no longer symptomatic, but you’re feeling anxious about potentially spreading the virus to a loved one, there are things you can do.

“You can take two Covid tests 48 hours apart,” Vyas said. “If they’re both negative, you can [be] fairly certain that you’re not contagious anymore.”

She added that most people won’t need to do this as long as they follow the 10-day guidance. But if you’re nervous about passing on the virus, this is a good tactic.

If you live in a home with others, you should do what you can to protect them.

“If possible, a contagious individual should use a separate bedroom and bathroom, especially during this five-day period [after symptoms begin],” said Dr Ali Khan, the chief medical officer at Oak Street Health.

When that isn’t possible, wear a well-fitting mask around other people in your home.

Khan added that an infected person should have their own tableware and sheets, and that they should avoid high-touch items.

“Don’t forget to wash your hands frequently,” Khan said — and this goes for people who are not infected, too.

Lastly, to protect both yourself and your loved ones, make sure you’re up to date on your Covid boosters.

“It’s definitely not too late to get Covid and flu shots, as they will still curb severe symptoms, even if you do contract illness,” Khan said.

Experts are still learning about Covid-19. The information in this story is what was known or available at the time of publication, but guidance could change as scientists discover more about the virus. To keep up to date with health advice and cases in your area, visit gov.uk/coronavirus and nhs.uk

The Most Common Symptoms Of The XBB Covid Variant In Children

Posted on 14/01/2023 by Boris Clair

You’ve likely heard talk in the news about XBB1.5, an Omicron variant that has become a dominant strain of the Covid-19 virus in the US and that experts warn could soon become so in the UK, too.

According to the latest data from the Centers for Disease Control and Prevention, XBB1.5 accounted for 27.6% of overall US infections in the first week of January, inching closer to overtaking BQ.1.1 as the most common variant.

While for the most part this Omicron variant is similar to previous ones, there are a few things to know about XBB1.5, especially if you believe that it may have hit your household.

What symptoms of XBB1.5 are common in children?

Experts agree that symptoms tend to be the same as those we’ve seen before.

“I have not seen any evidence to suggest the main symptoms of XBB variant are different from previous variants,” Dr. Ruth Kanthula, a paediatric infectious diseases specialist at MedStar Health, tells HuffPost.

Common symptoms in children can include:

Fever
Fatigue
Achiness
Sore throat
Cough
Nasal congestion or runny nose
Headache
Lost sense of smell or taste
Shortness of breath or difficulty breathing
GI symptoms such as nausea, vomiting and diarrhea

“It’s hard to tell about loss of taste and smell in young kids,” says Dr. Tanya Altman, a paediatrician and author of Baby and Toddler Basics.

Altman says she has noticed that kids tend to be less interested in eating while they are sick, and ask for “more flavourful or spicy foods after they recover, which to me suggests their taste may not have fully recovered yet.”

Altman describes the majority of Covid infections that she is seeing now as mild – with kids having less serious symptoms than adults, such as shortness of breath. She adds that children seem to be recovering quickly after testing positive.

“This could be due to the fact that most of the population has some sort of immunity from previous infections or vaccines, or the virus is now weaker, and I think it’s likely a combination of both,” she continues.

It’s important to note, however, that a child can have two respiratory viruses at the same time, which may cause their symptoms to be more severe. Other viruses in heavy circulation right now include RSV and the flu, which some have dubbed, along with Covid-19, the “tripledemic”.

How contagious is XBB1.5?

The “main difference that has been observed with XBB variant compared to other Covid-19 variants is that XBB variant spreads quickly,” says Kanthula.

Because the XBB1.5 variant has quickly come to account for a large portion of infections, scientists think that it may be more highly transmissible than other variants.

mother having video call with a pediatrician while holding ill daughter in her lap.

“The XBB.1.5 variant has a mutation virologists believe is helping the virus better bind to cells and thus be more transmissible,” Johns Hopkins professor of molecular microbiology and immunology Andy Pekosz explained in a Q&A on the university’s website.

Practically, this means that the virus could infect many members of a household, or a school classroom, in a short amount of time.

In addition to being more highly transmissible, XBB1.5 also seems to be “immune-evasive,” according to Pekosz, meaning that there may be a lot of breakthrough infections in people who have previously had Covid, are immunised, or both.

What should I do if I think my child has XBB1.5?

If your child has any of the symptoms listed above, it makes sense to give them a Covid-19 test. Note that these tests will only tell you whether your child is positive for Covid-19, not which viral strain they have.

Treat your child’s symptoms just as you would any other respiratory virus, with rest, fluids and acetaminophen/ibuprofen for fever or aches. As always, says Altman, if your child has a fever for more than four days, isn’t keeping fluids down, has trouble breathing or looks really sick, call your doctor.

For infants under three months, you should contact your doctor if they have a fever of 38°C or higher or miss two feeds, as young infants can become very sick with different respiratory viruses.

Does my child need to quarantine if they are infected?

As the NHS website explains, you have Covid-19, you can pass on the virus to other people for up to 10 days from when your infection starts. Many people will no longer be infectious to others after five days.

Anyone with Covid is currently advised by the NHS to try to stay at home and avoid contact with other people for five days, and avoid meeting people at higher risk from Covid-19 for 10 days, even if those people have had a Covid-19 vaccine.

“If a child or young person aged 18 or under tests positive for Covid-19, they should try to stay at home and avoid contact with other people for 3 days. This starts from the day after they did the test,” the guidance continues.

“Children and young people tend to be infectious to others for less time than adults. If they’re well and do not have a temperature after 3 days, there’s a much lower risk that they’ll pass on Covid-19 to others.”

While it’s frustrating to have to keep your child home from school, particularly if they’re not feeling ill, Altman says: “Covid is one that you really don’t want to spread to others, especially those who are high risk, so please keep your kids home when sick, mask if you need to leave your house with sick kids and keep them away from others as much as possible.”

How can I prevent my child from getting XBB1.5?

“I think the goal now is to learn to live with Covid, just as we live with flu, RSV and other contagious respiratory illnesses,” says Altman.

Stay home when sick, wash hands, disinfect surfaces, teach kids to cover their faces when they cough or sneeze, and mask when appropriate (such as days six to 10 of a Covid-19 infection.)

Even though XBB1.5 is known to evade immunity, “based on past experience we know that vaccination can protect against developing severe disease,” says Kanthula, so you should make sure your children have been vaccinated and had boosters.

Altman says she believes that the hybrid immunity of three doses of vaccination and one illness seems to offer the most protection against reinfection.

Protein Isn’t Just For The Gym. Here’s How Much We All Need

Posted on 10/01/2023 by Boris Clair

A stroll through a grocery store used to include lots of packages touting the sought-after term “low fat.” Years later, it was replaced with exciting-looking “low carb” claims.

These days, “high in protein” is a benefit you’ll see touted on lots of products, whether that’s protein powder, bone broth, salty snacks or ready meals. But people are more confused than ever about how much protein they should eat.

How much protein do you really need? We spoke with experts who explained its importance, why it’s not a one-size-fits-all nutrient and how to figure out what your body needs.

Why you need protein

It’s a pretty simple situation: Protein is good for us, and we ought to eat some every day. What’s most important to remember is that our body really does need what protein provides.

“Most people think of eating protein simply to maintain or help improve muscle size, but it does far more in our bodies,” says Michael J. Ormsbee, a Florida State University professor in the department of nutrition and integrative physiology and director at the Institute of Sports Sciences and Medicine. “Proteins serve as enzymes, hormones, receptors, signalling molecules and much more.”

Because protein is not something our bodies keep in reserve, like body fat, it’s a daily essential, explains Floris Wardenaar, an assistant professor at the College of Health Solutions at Arizona State University. “Protein provides essential amino acids, which we need to consume as part of our daily diets,” he says. “That’s because the body constantly breaks down protein to create the building blocks for new protein, resulting in a loss that needs to be replaced with food.”

If you notice that you feel fuller after a protein-rich meal, you’ve discovered another of protein’s benefits. “It keeps us satisfied and fuller for longer,” says Jane Burrell, an associate teaching professor at Syracuse University.

What’s the magic number?

How much protein is enough to realise all of these benefits? As a basic guideline, the US Food and Drug Administration recommends that adults consume 50g of protein a day as part of a 2,000-calorie diet. The British Heart Foundation puts it this way: most adults need around 0.75g of protein per kilo of body weight daily (45g for the average woman, or 55g for men).

Some experts take a more nuanced approach. “Adequate protein intake isn’t one number or target to hit, but more of a range that depends on your age, sex, overall health and lean body mass,” says registered dietitian Jaclyn London.

“A generally healthy person who’s not very active should consume 0.8 to 1g of protein for each kilogram of body weight a day as a minimum,” she advises. (That would be about 68g of protein for someone who weighs 68kg.)

“Someone who’s super active with things like running, cycling or training for an endurance event will require more, about 1.2-1.7g/kg per day,” which would be from 82 to 116g of protein for a 68kg person, she continued. “When I’m working with individuals who are active and generally healthy, I typically recommend something closer to 1.2g/kg per day to 1.5g/kg per day.”

Not all proteins are created equal. Consider the amount of cholesterol in bacon and eggs, compared to vegetarian-based proteins or even chicken or fish.

The best protein sources

“Proteins can not only be found in animal-based foods, but also in plants,” says board-certified naturopathic physician Dr. Kellyann Petrucci. “In fact, some studies have indicated that getting protein from non-meat sources could actually be better for your health. Think low-fat dairy products, fish, beans and soy. These foods are delicious, and they may even help lower blood pressure and cholesterol levels.”

Pay attention to fat content, which can go hand-in-hand with high-protein foods. “Not all protein is created equal,” Petrucci says. “Bacon, sausage or processed meats might be high in protein, but they’re also high in saturated fat, which could be harmful for your heart.”

Finally, food is always better than a supplement or a powder, London says. “When it comes to meeting your nutritional needs, dietary supplements are meant to be used only to fill in the gaps from what might be missing in your diet, not to take the place of attempting to meet nutrient needs through food sources.”

High-protein foods

Protein content in foods (30g/one ounce portions unless noted), according to Johns Hopkins Medicine:

Beef or turkey jerky: 10 to 15g of protein
5 ounces Greek yogurt: 12 to 18g of protein
Roasted edamame: 13g of protein
3/4 to 1 1/3 cup of high-protein cereal: 7 to 15g of protein
Meat or fish: 7g of protein
1/3 cup of hummus: 7g of protein
2 tablespoons of peanut butter: 7g of protein
1 egg: 6g of protein

Spreading out your protein intake

How much protein you eat is important, but so is when you eat it. “I encourage people to aim for 15 to 25g of protein each time they eat,” Burrell says. “If you eat that amount of protein only at lunch and dinner, but not at other times of day, you might be left feeling unsatisfied or hungry.”

You need to get enough calories overall to give that protein what it needs to be most effective, she adds. “I work with college students, and many will be on high-protein diets, but they don’t eat enough calories overall,” Burrell says. “For protein to be used to build new proteins, first you need enough calories. Otherwise, your body will just use this extra protein for energy. And if carbohydrate intake is low, your body will break down functioning proteins and use some of those amino acids to make glucose in order to maintain blood glucose.”

Popular myths about protein

There’s a lot of misinformation out there about protein, experts says. Here’s one example: “We still hear that protein causes kidney damage,” Ormsbee says. “The data simply do not support this.”

On its own, protein can’t make you bulk up, either, they agreed. “One misconception about protein is that eating it means you’ll get big muscles,” Petrucci says. “In fact, muscle growth is a complicated process that takes into account protein consumption, exercise and hormones. Athletes may have higher protein needs compared to their peers, but eating this way doesn’t mean they’ll get bigger muscles.”

In fact, smart protein choices are an important part of a nutritious diet. “It’s an absolute essential component of meals and snacks, especially for people looking to adopt small-but-impactful strategies or habits that can result in weight loss or weight management over time,” London says.

The Most Common Symptoms Of XBB Covid Variant, According To Doctors

Posted on 07/01/2023 by Boris Clair

If you’ve been following Covid news, then you’re likely well aware there’s a new variant in town that’s concerning the scientific community.

Known as XBB, the variant is believed to be the most immune-evasive to date and currently accounts for over 40% of infections in the United States, according to data from the US Centers for Disease Control and Prevention.

It’s been called the “kraken variant” by some, and according to the World Health Organisation, it has now been identified in at least 28 other countries.

As the BBC reported, some cases of XBB.1.5 variant, which evolved from XBB, have already been recorded in the UK – the mutation helped it beat the body’s immune defences, but has also reduced its ability to infect human cells, the report said.

Because XBB is relatively new, scientists are still working to figure out if and how the variant behaves differently from other recent variants. Though XBB’s symptoms are expected to be on par with past omicron infections, doctors say they are seeing some issues becoming more prevalent than others.

“Viruses typically mutate to become more contagious and less severe; it appears that this is happening with this strain of the coronavirus,” Dr. Henry Redel, the chief of infectious disease at Saint Peter’s University Hospital in New Brunswick, New Jersey, tells HuffPost US.

We asked infectious disease experts what they’re seeing in US hospitals right now. Here’s what they said.

The most common XBB Covid symptoms appear to be congestion and body aches.

There’s limited data on XBB, but experts suspect the symptoms associated with XBB infections will be similar to the symptoms people experienced with Covid throughout 2022.

That said, evidence has shown that the symptom profile has shifted a bit with each variant. Omicron caused more cold-like symptoms (like fatigue, runny nose, sneezing and muscle aches), for example, whereas delta and alpha more commonly triggered anosmia (loss of smell) and ageusia (loss of taste).

So, what is on the docket for XBB? “In general, I think people are more achy and still have congestion and headache,” Dr Julie Parsonnet, an infectious diseases specialist with Stanford Health Care, tells HuffPost. You may also expect to see the other usual symptoms: fever, chills, cough and sore throat.

Less common symptoms include loss of taste and smell and shortness of breath.

Anosmia and ageusia appear, anecdotally, to be less common with XBB. Experts don’t expect ageusia and anosmia to make a comeback just yet.

“Since XBB is part of the Omicron group, I expect that loss of taste and smell will not be common, but I have not seen data yet,” says Dr. Thomas Campbell, a professor in the department of infectious disease at the University of Colorado Anschutz Medical Campus.

One thing doctors on the front lines are seeing less of: severe shortness of breath, Redel says. Rarely have recent patients needed supplemental oxygen, he added. Redel notes he’s seeing many more Covid patients come in with classic upper respiratory symptoms – like runny nose, congestion and sore throats – along with fever and muscle aches.

Common symptoms have changed since the original iteration of the coronavirus.

What causes symptoms to change between subvariants?

Because so many people have been infected – in some cases, multiple times — it’s tough to pin down exactly how the symptomatology is influenced by the host versus specific traits of the virus. Parsonnet suspects that immunity plays a pretty big role.

“There is likely a strong element of underlying immunity, but there may also be differences in the virus’s ability to cause symptoms,” Parsonnet tells HuffPost.

According to Dr. Martin Krsak, an infectious disease expert at the University of Colorado Anschutz Medical Campus, people’s genetics and underlying health – i.e. whether they have a chronic disease or prior injury – also influence the type of symptoms they develop.

Like Parsonnet, Krsak says that each variant and the way it infects our cells likely impacts symptoms as well. “Variants have a different capacity to evade prior immunity and also a different capacity to bind to the main target on human cells,” he says.

Does the current Covid booster prevent you from getting infected with XBB?

A pre-print study from Japan determined that XBB came to be during the summer of 2022 when two sub-variants of the BA.2 omicron lineage combined. Scientists believe that, in this process, XBB picked up mutations that help it better evade immunity conferred by both vaccination and previous infections.

XBB’s mutations also let it attach to our cells more easily, enabling it to spread more efficiently than other versions of omicron.

“It binds tighter, appears more transmissible, and is also immune-evasive,” says Dr. Eric M. Poeschla, the head of the Division of Infectious Diseases at the University of Colorado Anschutz Medical Campus. It’s unknown whether those mutations alter the virus’ clinical profile and the symptoms it causes, Parsonnet says.

The updated Covid booster, which was tweaked in 2022 to target newer variants of Omicron, doesn’t work super well at preventing infections of XBB, considering there are so many new infections in the community, Parsonnet says.

But the fact that there hasn’t been a rapid increase in deaths shows that the shots, combined with the immense amount of immunity gained from past infections, continue to protect many people from severe outcomes. Together, that immunity will help blunt the XBB wave, according to Poeschla.

Of course, there’s always the very real risk of long Covid, which is a debilitating condition that can follow even a mild case of the coronavirus. Long Covid can cause lasting fatigue, brain fog, respiratory issues and more. There’s still a lot for us to learn about XBB and the symptoms or potential complications it may cause.

But there’s one thing we know for sure: There’s a benefit to being vaccinated rather than not. “The bivalent booster offers some protection against all omicron-based variants and is highly recommended, especially for those over 65 or with serious other risks,” Poeschla says.

Experts are still learning about Covid-19. The information in this story is what was known or available at the time of publication, but guidance could change as scientists discover more about the virus. To keep up to date with health advice and cases in your area, visit gov.uk/coronavirus and nhs.uk.

5 Signs Your ‘Dry January’ Should Maybe Be A Permanent Thing

Posted on 06/01/2023 by Boris Clair

So you’re trying Dry January – aka a month of no alcoholic beverages. Perhaps you’re doing it to save money, because you’re worried you drink a little too much or because your friend doesn’t want to do it alone.

Regardless, there’s probably a part of you that’s “sober-curious,” meaning you’re thinking about how alcohol affects you and your life.

As you skip out on drinks throughout the month, you may notice signs that make you even more sober-curious. Maybe you realise how much you’ve been relying on alcohol or how much better your life is without it.

Below, experts share the signs your Dry January challenge should become a more permanent part of your lifestyle and list tips for sticking with it.

1. You realise all you’ve missed out on because of drinking

While alcohol is something many of us turn to when we feel upset, want to have fun or need to wind down, it can also limit our lives. For example, when you’re drunk, you can’t drive to a Zumba class or play with your baby niece.

“Dry January presents a host of opportunities to experience what we otherwise might have missed out on,” says Brook McKenzie, the chief operating officer at Renewal Lodge by Burning Tree, an addiction treatment center. With all that extra time you had during Dry January, he explained, you might have gotten to try something new and exciting.

Further, you might recognise all you missed out on — either in general or sober. “Often, due to the prevalence of alcohol in our culture, people can go years — even decades — without having experienced things like a first kiss, an intimate conversation, a child’s first steps, a movie, meal, birthday, [or] Christmas without the use of alcohol,” says James Hartley, a U.K.-based counsellor who’s been sober for three and a half years.

2. Your interests change

According to Hartley, you may find your old interests boring or need to re-find the value of something without a drink.

“Enjoying yourself without alcohol takes some relearning, and you might find that some things you thought you enjoyed, you actually don’t, and you might find that you start developing new interests,” he says.

For example, you might find more value in small group gatherings than parties, or enjoy playing recreational soccer over drinking alone at home.

3. You feel better emotionally, mentally and physically

As you probably know, alcohol can make you feel groggy, moody and nauseous, to start. So, abstaining from it has many benefits.

“You might experience an increase in energy, alertness, positive thinking, less depressed symptoms, more restful sleep and overall an improvement in your well-being,” says Cathrin Moeller, a licensed marriage and family therapist with Thriveworks in Colorado Springs, Colorado, who specialises in addiction, depression, coping skills, stress and relationships.

Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic, explained how this works: “As we all know, alcohol is a depressant and it impacts our brain’s ‘happy’ hormones, like serotonin and dopamine,” she says. “One of the benefits of cutting out alcohol is that you’re likely to feel more balanced in mood, less anxious, etc.” Those changes may help you at your job, too, as work feels more doable and less stressful.

4. Your relationships have improved

Since alcohol can take us away from friends, family, special events and more, you may have noticed the deepening of your relationships in Dry January.

“People are coming around [you] more, they are [giving] positive feedback that drinking less has been good for them, and [your] interactions with people are more genuine and less superficial,” says Kendall Phillips, a licensed professional counselor.

Connecting with others in a meaningful way is vital to our well-being. It can lengthen your life, strengthen your immune system and lower levels of anxiety and depression.

5. Staying away from alcohol was difficult for you

If you notice distressing emotions come up more than they have in other months – and wish you could quiet them with a drink – that could be because you used alcohol to numb them in the past, according to Moeller.

“If that is the case, it is important to seek support in working through this with a licensed mental health professional,” she adds.

Ultimately, it comes down to dependence. “The main difference between social drinking and being a ‘problem drinker’ is reliance,” Touroni says. Some signs of reliance she shared are struggling without having alcohol to turn to, thinking about alcohol a lot and feeling like you need it in social situations.

“If during this period a person is having physical, emotional or psychological cravings and withdrawals, this does signify a more serious problem,” adds Dee Johnson, an addiction therapist based at Priory Hospital Chelmsford in the UK. As a result, staying away from alcohol may be especially difficult – and something you need professional help with, she says, as Dry January can be dangerous for people whose bodies are addicted to alcohol.

Dry January is a good way to examine your relationship with alcohol and decide whether you should make more concrete changes to your drinking habits.

Do those signs necessarily mean you’re dealing with addiction?

The short answer: No. However, continuing to pay attention to your relationship with alcohol is crucial.

“Alcohol misuse is usually a slow burner that increases subtly over time, to the point that as physical tolerance levels slowly increase, it is quite common for the realisation to hit that there really is an issue only at crisis or near to [the] crisis point,” Johnson says.

(FYI, the signs of alcoholism include feeling powerless to alcohol, drinking in high-risk situations, developing a tolerance, noticing withdrawal symptoms without it, facing problems in your personal and professional life because of your need for alcohol, and more.) Also, Johnson adds, you don’t have to drink “every day” or “just the hard stuff” to have an addiction.

Truth be told, we all have something we turn to when we need to cope: sex, food, alcohol, yoga, friends. To some degree, that’s normal and OK. The problem is when it interferes with your life and well-being.

“What’s important is the relationship you have to that thing and whether, in the long term, that is preventing you from living a fuller and more contented life,” Hartley adds. “Whether you term yourself as ‘an addict’ is irrelevant: The truth is, you have a problem with the way things currently are, and it may be worthwhile having a go at changing that a little.”

Tips For Exploring A Sober Lifestyle

Regardless of how you define your relationship with alcohol, what can help you avoid it (especially when it’s basically everywhere)? Here are some options, straight from these experts:

Working with a therapist
Asking your family and friends to support you
Practicing new coping skills
Leaning in to your religion or spirituality
Finding new hobbies and interests
Asking someone to be your accountability partner
Attending meetings focused on quitting alcohol
Not going to bars
Taking it one day at a time
Thinking about how much better you feel
Brainstorming your goals (those related to staying sober and other ones).

If you slip up, be gentle with yourself. This happens, and your hard work isn’t lost. “It is part of the journey to experience setbacks, as with any goal,” Moeller said. “Think of it as part of the journey versus a failure.”

Remember, you’re not alone in what you’re going through, and help is out there.

Help and support:

8 ‘Gross’ Things Your Body Does That Are Actually Good For You

Posted on 04/01/2023 by Boris Clair

Have you ever wondered why you have earwax or why you fart? Although these bodily functions might seem gross, they are actually beneficial to maintaining your overall health. So even though they may be stinky, unsightly or a huge nuisance – you need them for optimal functioning.

To provide more insight on the most common disgust-inducing body mechanisms, we chatted with a few doctors on what you might notice and why they happen. Here’s what to know:

1. Earwax

If you’ve noticed a clogged feeling in your ears, then it may be due to a buildup of earwax, also known as cerumen. However, when it’s not causing damage and discomfort, earwax is actually good for you.

“Not only is earwax normal, it’s necessary. Earwax protects the ears from things that could hurt the eardrum, such as dust, hair or small insects,” says Dr. Jaclyn Railsback, an internal medicine physician at Cleveland Clinic Florida Weston Hospital.

Certain factors that may affect the amount of earwax you have include previous ear surgery or trauma, recurrent ear infections, or wearing hearing aids or deep earplugs.

“Unless there is a serious condition, such as hearing loss or infection, it is best to leave earwax alone in most cases,” Railsback says.

2. Leaky nipples

Not everyone has leaky nipples, however, those who just had a baby will likely experience this phenomenon.

“Your body would rather produce too much milk than not enough in the early stages of breastfeeding,” says Dr. Whitney Casares, the founder and CEO of the Modern Mamas Club. “All that extra milk can get messy as your body works out the balance of supply and demand between you and your baby and you may end up with leaky nipples and a wet shirt.”

Leaky nipples are a normal part of the breastfeeding process and are a clear sign of heavy milk production for nursing people. That said, if other discharge leaks from the nipples, or if there’s pain, you’ll want to consult with your doctor to rule out any underlying conditions.

3. Flatulence

While passing gas may be embarrassing and gross, it’s a natural result of the digestive process.

“It is a way for your body to expel both swallowed air as well as the fermented byproducts of undigested food,” says Dr. Brett Mendel, a gastroenterologist and Everlywell adviser.

The volume and frequency of flatulence can vary greatly between individuals and can be affected by diet, activity level, antibiotic use and even altitude.

Additionally, farting may indicate that your diet is high in fibre which can signal improved gut health and that of the microbiome. Plus, it can help prevent unwanted stomach pain and bloating which is commonly caused by “holding it in”.

While farting is normal, too much may not be a good thing. “Excess gas leading to bloating and abdominal pain can be signs of serious medical conditions you should share with your doctor,” Mendel says.

According to Healthline, excessive flatulence is categorised as farting more than 20 times per day. While this is frequently caused by diets high in fibre, in some rare cases it can be indicative of other issues such as Crohn’s disease or dumping syndrome.

4. Burps

You’ve probably been told not to belch at the dinner table, but sometimes you just have to let it out for your health.

“Burping is the body’s way of expelling excess gas from your stomach and even though it seems gross, it is a normal bodily function,” Railsback says. “When we swallow food or drinks, it goes through the esophagus and into the stomach where stomach acids and digestive enzymes work to break food down into nutrients that we use for energy which creates gas during the process.”

If you always hold in your burps because you’re embarrassed or they are just not something you like to do, then you might experience bloating and an overinflation of the stomach that may cause discomfort.

While burping a few times isn’t a cause for concern, if it persists, then you might want to take a trip to the doctor’s office. “While burping is a normal function, it can be associated with certain conditions like GERD, indigestion, gastritis, ulcers and IBS,” Railsback says.

5. Vaginal discharge

While using the restroom, you might notice some discharge when you wipe. Although this clear jelly-like substance might seem gross, it’s actually a sign of a healthy reproductive system.

“Vaginal discharge is a way your body carries away dead cells and bacteria, keeping the vagina clean and preventing infection,” Casares said.

While discharge is normal, Casares noted that if your discharge has a fishy odor, causes itching or changes color, you’ll want to get checked out by a medical professional to rule out any underlying conditions or infections.

6. Mucus

After blowing your nose, you’ll most likely see mucus in a tissue. Mucus is naturally produced by the cells in your mouth, throat, nose and sinuses.

“Mucus plays an important role in lubricating and protecting your upper and lower airway,” Railsback says. “Its slippery consistency helps trap potential irritants as it contains special antibodies and proteins to help fight harmful germs that may be introduced into your respiratory tract.”

Railsback noted that healthy mucus tends to be thin and clear, but if you’re sick or have other lung disease, mucus can become thick, colourful and can potentially cause difficulty breathing.

7. Pooing

As the popular saying goes, “everybody poops.” While it may not smell pleasant, “bowel movements are the mechanism for our body to get rid of materials that cannot be digested,” Mendel says. “It is generally accepted that normal bowel movements are from three times a day to three times a week.”

According to the Bristol Stool Chart, a “sausage-like” poop with cracks or a “smooth soft sausage or snake-like” type of poop is ideal (Types 3 and 4). Anything that falls too far out from the descriptions above should be flagged to a professional for evaluation.

While pooping is healthy, alterations in bowel movements can be an indicator of overall health. For example, if you have chronic constipation, diarrhea, or blood in your stool, you’ll want to schedule an appointment with your physician.

8. Pus

When you get an infection, like a staphylococcus (a bacterial infection) or folliculitis (infection of a hair follicle), you might notice that pus develops. While it may be an eyesore to look at, pus is actually a good thing.

“The white stuff coming out of an infection ― known as pus ― is the collection of defensive white blood cells that are attacking bacteria to trap and kill them,” said Dr. William Li, a doctor and author of Eat To Beat Disease.

It’s usually normal to have some pus present shortly following the presence of a wound – around one or two days after. This means that the white blood cells have flocked to the open wound and are working to fight germs and bacteria. If the wound is healing, it’ll usually be odour-free and not show signs of discolouration.

When you get an infection, however, the pus may smell and the wound may be hot to the touch so you’ll want to be sure to head to the doctor to get it treated and prescribed medication to clear it as soon as possible.

I Thought I Had Flu. It Turned Out To Be Mastitis

Posted on 04/01/2023 by Boris Clair

I lay in bed realising I’d finally succumbed. I had flu. The self-diagnosis made sense: our then 15-month-old had picked up her billionth illness of the year from childcare and was suffering with a high temperature and the kind of chesty cough that rattled her ribcage. Meanwhile, flu cases were on the rise in the UK.

I’d spent a sleepless night shivering in bed one moment, my teeth chattering aggressively, and sweating buckets the next. By morning, my body ached and I was so tired I was unsure I’d be able to move out of bed. Spoiler alert: I had to because, as we all know, toddlers do not stop. Even when sick.

I did a Covid test, and it came back negative. I spent the rest of the day trying to look after my daughter while feeling like I’d been hit by a ton of bricks. It meant back-to-back Hey Duggee and lots of reading – she’d fetch books and sit on top of me while I lay on the sofa, so I didn’t really have much say on the matter.

One of my boobs started to feel a bit tender as the day went on but I brushed it off. In over a year of breastfeeding I’d never had mastitis, so I presumed I wouldn’t develop it now – the stories I’d heard about it were always from those experiencing it in the few months after having babies.

Plus, there had been multiple occasions where my breast had felt a little bit sore due to engorgement but I’d always managed to clear the issue at home.

The following day I still felt awful and noticed that my tender boob now had a red patch on one side and, oh my word, the pain. It had progressed to the point where it hurt to even put a bra on. I strongly suspected it might not be flu that was causing my body aches, fatigue and shivering after all, so I called the doctor’s surgery and managed to bag an appointment that afternoon.

After a quick examination, with my GP exclaiming how hot and red the area was, she confirmed I had mastitis – where the breast becomes inflamed, usually as a result of an infection. This issue mostly occurs in those who are breastfeeding when there’s a build-up of milk in one of the breasts or a blocked milk duct hasn’t cleared properly.

The pain can be extreme. I now fully understand why Stacey Solomon once described it as feeling like her boobs were “on fire”.

The diagnosis made sense. I’d been reducing my feeds for a few weeks to try and wean my daughter off milk during the day, so she was only really having the odd feed at night.

Still, I was surprised I hadn’t developed an issue sooner, and that the pain had been secondary to my flu symptoms – but maybe I’d just become used to that dull ache that comes from not having your boobs emptied properly.

Symptoms of mastitis include:

a swollen area on your breast that may feel hot and painful to touch The area may become red but this can be harder to see if you have darker skin

a wedge-shaped breast lump or a hard area on your breast.

a burning pain in your breast that might be constant or only when you breastfeed

nipple discharge, which may be white or contain streaks of blood

flu-like symptoms such as aches, a high temperature, chills and tiredness

Antibiotics were prescribed (the go-to treatment for mastitis) and within a few days I was feeling right as rain again – no shivers, no shakes, and a very happy breast. Since then, I’ve had a few issues with blocked ducts, but I’m no longer complacent. Whenever I’ve felt a twinge of tenderness, I’ve promptly dealt with the issue to avoid it developing into mastitis again.

This has often meant putting a warm wet cloth on the tender area, or having a warm shower or bath. But the NHS also recommends continuing to breastfeed, starting feeds with the sore breast first to empty any backed up milk; expressing milk between feeds; and massaging the area of the breast where it’s tender.

It’s important to note that mastitis can occur in anyone, even men. When it’s not caused by breast milk building up, it may be down to: smoking, damaging the nipple, breast implants, having a weak immune system, or shaving/plucking hairs from around the nipples.

If you’re experiencing flu-like symptoms and breast pain which doesn’t go away after 24 hours, speak to your GP. Don’t struggle on or brush it off, as the sooner you get it treated, the sooner you’ll feel better.

And if you experience recurrent mastitis, it’s definitely worth speaking to a midwife, health visitor or breastfeeding specialist who can help you get to the bottom of why.

Help and support:

You can call the National Breastfeeding Helpline on 0300 100 0212 (9.30am to 9.30pm, daily)
Get breastfeeding support from La Leche League.

The Term ‘Geriatric Pregnancy’ Isn’t Just Offensive, It’s Also BS

Posted on 02/01/2023 by Boris Clair

Despite the fact that more and more people are waiting longer to get pregnant, having a baby later on in life still comes with a great deal of stigma.

The phrase “geriatric pregnancy” was once commonly used to categorise pregnancies in people over the age 35 before it was eventually replaced by the term “advanced maternal age.” Describing one’s pregnancy as geriatric or elderly was and is not only harmful, causing many people to feel high levels of anxiety about their so-called ticking body clock, it’s flat-out inaccurate.

While it’s true that the risk of experiencing pregnancy complications or infertility increases with age relative to those who are younger, the vast majority of people 35 and up have smooth and successful pregnancies. Not to mention, even if there is an issue, there are many tests and treatments available to help people over 35 go on to have healthy pregnancies in most cases.

“The most likely thing in these pregnancies is that absolutely everything will be fine,” Melissa Rosenstein, a maternal-fetal medicine specialist, and obstetrician and gynaecologist with the University of California, San Francisco, tells HuffPost.

Where the phrase ‘geriatric pregnancy’ came from

Advanced maternal age pregnancies occur when the mother is going to give birth after the age of 35. The risk of any issues goes up as you get older, according to Rosenstein.

But there isn’t anything special about age 35 when it comes to pregnancy risks and complications. It’s not like the risk of your baby having a chromosome abnormality is lower at 34 and suddenly sky rockets the next year. “It’s a gradual progression,” Rosenstein says.

The age 35 was selected decades ago when doctors needed a way to inform which pregnant patients received genetic testing. Back then, studies had indicated that people over 35 had a greater risk of pregnancy loss from amniocentesis – a procedure that evaluates the foetus’s genetics — and doctors decided that only people 35 and up would qualify for this type of genetic testing.

Now, amniocentesis is a much safer procedure, offered to all pregnant people, but there is some remaining stigma about being pregnant after 35.

These days, it’s much more common to get pregnant after 35 as more people delay parenthood and marriage in order to prioritise their careers and education, or because of other personal circumstances.

“Many to most of my patients are over 35 — it’s not really a big deal,” Rosenstein says.

While it’s true that the risk of experiencing pregnancy complications or infertility increases with age relative to those who are younger, the vast majority of people 35 and up have smooth and successful pregnancies.

The actual risks of being pregnant after age 35

Women and people with uteruses are born with all of the eggs they will have in their lifetime, and as they age, their egg supply – and quality – diminishes. With that, the chances that something will go wrong with the chromosomes during ovulation – the release of the egg from the ovary – also increases.

Research has shown that pregnant people of advanced maternal age are more likely to experience ectopic pregnancy, chromosomal abnormalities, gestational diabetes, preeclampsia and need to undergo caesarean delivery.

The risk of infertility also increases as you get older — it may take you longer to get pregnant and you may have a higher chance of having a miscarriage if you get pregnant, according to Rosenstein. But if you have regular periods every month, there is a good chance that you will be fine.

This doesn’t mean that all people who get pregnant over the age of 35 are doomed. In fact, in the vast majority of advanced maternal age pregnancies, everything is completely fine.

“When you do studies, you see that the risk of complications is higher in the older women, but the absolute risk is still very low,” Rosenstein says.

According to Jill Purdie, obstetrician and gynaecologist, and medical director at Northside Women’s Specialists of Pediatrix Medical Group, we now have more accurate tests that can be done early in pregnancy to assess if the mother or foetus have any health issues.

“With early and routine prenatal care, many pregnancy complications can be caught and treated early before they cause a significant issue,” Purdie says. Certain lifestyle choices – like maintaining a healthy body weight and exercising – may help mitigate some of these risks as well.

That said, it’s really hard to predict who is going to have trouble getting pregnant, and being pregnant, in the future. If you are concerned, it’s worth talking to your doctor about how regular, or irregular, your menstrual cycles are and when your mother went through menopause.

Having a baby is a big decision, and Rosenstein says it’s important to do it when you’re ready, at whatever age that may be.

“Although there is some increased risk as outlined above for women of advanced maternal age in pregnancy, the majority of women are able to have a successful and healthy pregnancy at a later age,” Purdie says.