HER

Not seeing eye-to-eye with your partner? Maybe it's time to make some changes.Does it really take two to make a thing go right? Or, can you fix your relationship yourself? Maybe one of you has a “good idea” and the other person isn’t on board. You want to move to the country, or he wants to have another baby. When you reach an impasse, conventional wisdom says it’s time to end the relationship because of irreconcilable difference. You don’t have to feel stuck. You can't change your partner. You have two options: keeping the status quo or changing yourself. Time to Make a Change Don’t be afraid to change yourself. Look at what you’re doing that contributes to conflict. Take the first step toward change and stop blaming. It’s more empowering that way. You won’t be the only one who is impacted by your changes. Your partner may change over time. This doesn’t mean you do all the work. You take the lead in making change. “You Didn’t Put the Seat Down!” Fights about the little things aren’t actually about the apparent source of conflict. The arguments about the toilet seat, wrong turns and undone housework have deeper roots. They come down to trust, betrayal, commitment, power, respect and control. People fight the battle with their spouses that they lost as children. Marriages Take Maintenance Pick one thing to change about how you react in the relationship. Just work on that thing. Instead of crying, choose to talk out your feelings. It will take time to make the change a habit. Don’t expect to put your relationship on autopilot. That’s not how relationships work. Listen as marriage and family therapist Winifred Reilly joins Dr. Pamela Peeke to share tips on how to take control of your relationship challenges. Sponsor: Smarty Pants Vitamins

No need to use the products of your foremothers! There are new feminine hygiene products on the market that are cost-effective and environmentally friendly.Over the course of your life, you’ll have about 500 periods. That’s a lot of feminine hygiene product consumption. Feminine hygiene is a $5.9 billion industry in the United States and a $35 billion industry worldwide. There’s a lot of money to be had. Consider the environmental impact of so many disposable products used over a lifetime. Women want change. Modern women want to be empowered and environmentally conscious. They want to spend their money on other things than feminine hygiene products. The days of belted maxi pads are long gone. Today’s woman wants something that makes menstruation less inconvenient. Tampons and pads are still the primary mainstay. There are now organic, fragrance-free and dye-free options. They have less environmental impact and work well for women with sensitivities. Menstrual cups are an environmentally and financially friendly option for the modern woman. The Diva Cup (and similar brands) is made of silicone and is placed in the vagina. The cup catches a good amount of menstrual fluid. It's removed from the vagina, emptied, cleaned and reinstalled. Shapes and brands vary. Find something that works best for your body. Thinx underwear and other brands of menstrual underwear are very absorbent. They’re comfortable and washable. Perfect for women on-the-go, menstrual underwear are also made for women with a heavy flow who want a little extra protection or are athletic and don’t want to deal with tampons. Women are told to keep the vulvar area clean and fresh, convinced by advertisers that they need fragrances and powders to give it a floral scent. This is a fallacy. The vagina is self-cleaning and rich in helpful bacteria. Douches, talc and fragrance-based products do not help your body stay clean. Listen as Dr. Alyssa Dweck joins Dr. Pamela Peeke to discuss the new options for feminine hygiene and more excellent tips for vaginal care. Sponsor: Smarty Pants Vitamins

Eat wisely for your baby's best health.There’s a lot of information out there about what foods to avoid when pregnant. For one, you want to reduce toxicity prior to and while pregnant. Also, many women initiating a pregnancy are often overweight or obese. It's time to find out what you should eat. How Much Weight Should You Gain? Babies usually weigh between seven and nine pounds. Women of average weight are advised to gain between 37 and 54 pounds during pregnancy. Women with a BMI over 30 should only gain between 24 and 42 pounds. What Should You Eat? Cravings may urge you to eat processed foods. Remember, the foods you eat need to make your baby strong and healthy, and that does not include Twinkies. Eat foods that are rich in folic acids, especially during the first trimester. Spinach, beans, peas, avocado, Brussels sprouts, broccoli and dark leafy greens are full of folic acid. Increasing your fiber intake will reduce constipation, indigestion and heartburn. These digestive issues tend to present during the second trimester. Black beans are very high in fiber and are easy to incorporate in soups and salads. You really need healthy fats in the third trimester. Stick with salmon, avocado, dark chocolate, chia seeds, and nuts that are rich in fats. Smart Snacking Make a list of five items you love to eat. Keep them as staples so you aren’t forced to eat processed foods. Your hormones fluctuate so rapidly that you don’t want to be caught off guard. It may help to keep in mind that the food you eat when pregnant will affect your child’s health over a lifetime. Listen as Dr. Nicole Avena joins Dr. Pamela Peeke to discuss best eating habits for pregnancy. Sponsor: Smarty Pants Vitamins

If you have some sagging or bulging "down there," you may have prolapse.The organs inside a woman’s pelvis are held in place by tissue and muscles. These organs include the vagina, cervix, uterus, bladder, urethra, intestines and rectum. Prolapse occurs when the support system that holds these organs has been stretched or torn, leading to sagging. The type of prolapse depends on the organ that is sagging. Uterine prolapse occurs when the uterus bulges or protrudes from the vagina. Vaginal vault prolapse occurs when the top of the vagina drops down into the vaginal canal. This typically occurs in women whose uterus has been removed. Cycstocele occurs when the bladder drops into the vagina. Rectocele occurs when the rectum drops down and bulges out of the vagina. Causes of Prolapse Prolapse typically results from childbirth, especially with large babies. Nine to ten-pound babies increase your risk for vaginal prolapse. The muscles become lax from all the pushing. Prolapse also occurs in women who have had surgery or radiation in the pelvic area. This can cause the structures to relax so the organs slip down. Menopause brings reduction of estrogen in the body. Decreased estrogen leads to sagging muscles. Any condition that puts strain in the abdomen contributes to prolapse. Overweight women, weight lifters, and people with chronic conditions of the abdomen are at risk. Symptoms of Prolapse Difficulty inserting a tampon Trouble with bowel movements Painful or uncomfortable intercourse Leaking urine Noticeable bulging Heaviness in the pelvis or back, especially when coughing Organs slipping out Options for Treatment Prolapse typically occurs early in pregnancy. The uterus is gently coaxed back into place. A device called a pessary holds the uterus in place for the first half of the pregnancy. The uterus won’t prolapse after a certain gestational stage. Older women who can’t have surgical repair are also candidates for a pessary. If you aren’t pregnant and are in relatively good health, you may consider a hysterectomy. There are other surgical options to support the organs. Mesh may help. Sutures are also an option. Kegels can help strengthen your pelvic muscles as a preventative measure. Listen as Dr. Kecia Gaither joins Dr. Pamela Peeke to share all you need to know about prolapse and its prevention. Sponsor: Smarty Pants Vitamins

Put an end to butter shaming. It's time to start enjoying this churned goodness.Butter has gotten a bad rap over the past 15-plus years. It’s time to set the record straight so you can enjoy butter without guilt. For a buttery experience like our ancestors enjoyed, seek out butter from grass-fed cows. You can also try butter from sheep and yaks. Butter is filled with goodness. One-third of the fat in butter is the same as the saturated fat you find in olive oil. Butter contains vitamin K and conjugated lineolic acid (CLA). It also has many micronutrients. A little dab of butter will do. It’s so satisfying, you don’t need much of it. Moderate amounts can be used for cooking and baked potatoes. Limiting your sweets will reduce your overall fat intake, allowing you to partake in golden goodness. Listen as butter expert Elaine Khosrova joins Dr. Pamela Peeke to praise the merits of butter. Sponsor: Smarty Pants Vitamins

It's time to let go of the shame and guilt of taking on too many obligations.Self-help books are everywhere. Trying to decide which advice to follow can make life more stressful. How can you succeed at everything, including self-care? Maybe you’d be happier if you did less. It might be time for mental decluttering. Ditch the obligations. Say "so long" to the feelings of guilt and shame. Eliminate what you don’t really care about so you can focus on the things that are important to you. Once you’ve cleared out the clutter, organize what you have left. Invest your resources in activities you enjoy. Also, be honest and polite about what you will and will not do. You aren’t responsible for pleasing everyone with your actions. Focus on your own behavior. You have the right to pursue what brings you joy. If you have a hard time turning down invitations that don’t work for you, respond quickly and politely. There’s no need to tell your friend you won’t attend her party because her boyfriend is a jerk. Don’t say yes to obligations just to keep other people happy. Listen as Sarah Knight joins Dr. Pamela Peeke to share how you can stop giving a hoot about nonsense and start enjoying your life. Sponsor: Smarty Pants Vitamins

Reduce stress and strain on your lady business as you get fit.Getting fit isn’t always comfortable. That bicycle seat may be unkind to your lady business. The most important thing for comfort is proper placement of the bicycle seat. A saddle that is too high causes chaffing or pressure as you reach for the pedals. A saddle that is too low puts pressure on the vagina, because the legs aren’t supporting the body. If taking a spin class, your cycle instructor should know how to set your up body on the bike. Be sure to arrive 10-15 minutes early for a good, personalized fit. A good seat also makes a difference. A wide saddle supports your hips. A divot in the seat relieves pressure on the vagina. Your body will adapt. The key is to take the time for good seat positioning. Your bike adjustments will change as you lose (or gain) weight. Purchasing a seat cushion may provide more comfort for your body. Wear sweat-wicking clothes for class. Be sure to shower and change your undergarments after class to avoid fungal and bacterial issues. Listen as fitness expert Liz Corah joins Dr. Pamela Peeke to discuss the importance of your bike seat in protecting your vagina. Sponsor: Smarty Pants Vitamins

Do you feel like your brain is foggy?Feel like you’re losing your mind? It’s a very common complaint for women. It’s most common around menopause transition. Lack of sleep can become an issue due to night sweats and hot flashes. Children are growing up, and their activity schedules can be confusing. Stress gets to you. More things may be weighing on your mind. It’s harder to store memories when you’re preoccupied with everything else. Stop being so hard on yourself. When you can’t meet your own expectations, you increase your own stress. You may be worried that it’s early dementia. If you have brain fog and forget to send lunch to school, you’re fine. If you forget what lunch is, it’s time to see a doctor about dementia. If you’re experiencing forgetfulness, take a look at your lifestyle first. Examine how much sleep you’re getting. Get physical exercise regularly. Check your diet. Consider your stressors. All of these things contribute to brain fog. Take a little action each day to improve lifestyle. Hormonal replacement would be appropriate after these factors have been handled. Pay particular attention to your sleep hygiene. Waking in the middle of the night can put your body in catastrophe mode, leaving you frustrated because you know the impact of missing out on sleep. If you wake in the night and can’t fall back asleep, leave your bed. Visit the restroom. Find a quiet spot in your home and focus on your breathing. This should leave you relaxed so you can head back to bed. If you can’t fall back asleep right away, try it again. Listen as Dr. Diana Bitner joins Dr. Pamela Peeke to bring back your mental focus and reduce the brain fuzziness. Sponsor: Smarty Pants Vitamins

Stop putting off self care until weekends. You need to treat yourself regularly.Women are amazing at taking care of everyone around them. It’s really easy to neglect the self when you're focused on everybody else. Self care is not a reward for working hard or making a target. It’s not reserved for the times when you’re worn out and need to recover. You should be taking care of yourself 24/7. Remember the old adage of putting your air mask on first... you have to take care of yourself to be able to take care of anyone else. You have to be an adult and be mindful of your own needs. Don’t buy into the fallacy that you have to drain yourself before deserving to take time for yourself. You don’t have to abandon yourself to be a good wife and mother. And, it’s not just about caring for your body. You need to also care for your mind and spirit. Take time to connect with other people for your own pleasure and benefit. One step you can take toward better self care is to be attentive of what’s happening in your life. What’s on your agenda today? How can you prepare for that? Take care of your upcoming needs just as you would for a child. Take a sweater, pack a snack and treat yourself like someone you love. Set your boundaries so you can say "no." The person you’re going to turn down will be okay. You can do it in a compassionate, respectful and caring way. You know you better than anyone. You have a pretty good idea of what you need to do for yourself. Listen as Tracey Cleantis joins Dr. Pamela Peeke to invite you to care for yourself. Sponsor: Smarty Pants Vitamins

Former actress turned substance abuse counselor, Mackenzie Phillips, shares her story of recovery and healing.Actress Mackenzie Phillips decided to give up the Hollywood life to follow her passion: helping addicts recover. She understood the connection between sexual trauma and addiction; unfortunately, all too well based on her own experiences. Don’t expect to confront your trauma in the first stages of recovery. Handling the symptoms of the trauma enables the trauma itself to be addressed in time. Not everyone working toward sobriety faces daily struggles. Don’t feel like there’s something wrong with you if you don’t fret in recovery. Understand that there is a connection between child abuse and addiction. It’s important to empower children. Let them know you have their back. Listen as Mackenzie Phillips joins Dr. Pamela Peeke to share her journey of recovery and to inspire you to heal after challenging circumstances. Sponsor: Smarty Pants Vitamins