HER

Give your breasts the proper support with a well-fitting bra."I've always been a 34C." Even if you think your bra size has remained the same, many women are wearing the wrong size. The size you wore in college may not be the size you wear at 40. Your breasts may not be the same size as one another, and their size can fluxuate with the seasons. Bras are not inexpensive, so you want to invest in something that fits your body correctly. Listen in as bra fitting expert, Jenny Altman, dishes bra facts so you can find the right bra. Here are a few tips from Jenny as you hunt for the right bra: If you are a standard cup size A-D and looking for comfort/fashion bras, Gap Body is a favorite brand of mine. There are Gap Body stores everywhere, and if not, it’s so easy to order from them online. Great basics for your bra wardrobe at really good prices. Chantelle bras are the best fit bras! If someone can get to a Nordstrom to get a proper fitting, they use Chantelle as their actual “fit” bra since the sizes are so specific and accurate (many boutiques and other dept stores use Chantelle as the fit bra as well). If you can’t get to a store for a fitting, BareNecessities.com is the best online retailer. Their assortment of brands, styles and sizes is huge! They have a customer service team available to help you figure out your size (and answer any questions) Mon-Sat, 8am – 6pm est, 877-728-9272. They also have a great page online titled “Bra Fit Checklist-How to know when you’ve found a perfect fit."

How can you get the most out of a home workout?It may be easier for you to work out at home than to schedule time to go to the gym. Many people find it simpler to set up time for fitness at home. The trick is knowing where to start with your workout, especially when your time is limited. It's best to work the largest muscle groups first. Squats and lunges are great for that. Working multiple muscle groups with one exercise is very efficient. Push-ups, planks, and bent knee/straight knee together give you a great workout. Listen in as Fitness Professional Liz Corah recommends how to get the smartest, most efficient workout at home.

What should you wear under your gym shorts?Gym fashion is stepping up these days. Workout wear is now built to go from gym to street. There are even fancy sports bras to give fashionable support. With all the attention that is paid to what others will see, not much thought goes into selecting undies for the gym. Those snug cropped pants might suggest wearing a cute thong to avoid panty lines. What you may not realize is how much bacteria that thong can transfer, leading to vaginal and urinary tract issues. Don't wear your cute panties to the gym. Wear something that breathes, like cotton panties. If you decide to go commando, be sure your gym wear wicks moisture away from your body. You definitely don't want to wear those sweaty panties for the rest of the day, either. Shower and change (at least your underwear) after your workout to avoid bacterial issues. Dr. Karyn Eilber discusses the best undies for working out.

What causes involuntary urine release during physical activity?Women of a certain age are familiar with that fear of a tiny tinkle accompanying a sneeze. It's embarrassing and unexpected, and it always seems to happen at the worst time. What causes involuntary urine release during physical activity? Female urinary stress incontinence is very common. It occurs after pregnancy or with age. The pelvic muscles that control urine flow and support the bladder can weaken, leading to the surprise droplets of urine. Laughing, sneezing, coughing, heavy lifting, and bending can all prompt the involuntary urine release. What can you do to treat this condition? Pelvic floor exercises will help strenghten and tone the muscles that are weakened. Consider a fluid schedule. You can limit the amounts and/or times of your fluid consumption. You may want to limit alcohol and caffeine. Improve your lifestyle. Lose any excess weight, stop smoking, and treat chronic symptoms that might contribute to the issue. Speak with your doctor. Dr. Karyn Eilber shares how to address female involuntary stress incontinence.

How does estrogen affect heart health?As American Heart Month draws to a close, it's important to look at how the heart is affected as people pass through different stages of life. Heart disease risks become more apparent when a woman enters menopause. A decline in estrogen may be a factor. Estrogen is believed to help keep blood vessels flexible by improving the inner layer of the artery wall. Executive Producer of Hot Flash Havoc, Heidi Houston, discusses how estrogen relates to heart disease.

Why are you always cleaning? You have plenty of other things to do. Yet, you're still cleaning instead of working on those other things. "I really want a clean house." "I've been meaning to go through my closet anyway." "It will only take a minute for me to wash those last few dishes." You get engrossed in cleaning and reorganizing, and you don't get to the tasks that are actually pressing. Why is that? Listen in as Tim Pychyl, PhD, discusses why you're so busy cleaning and not getting to other (more important) things.

Are you putting something off because you're afraid it won't be perfect?Everyone wants to knock it out of the ballpark with the first try. There's nothing wrong with aiming for the bleachers. But, sometimes knowing you won't get it right the first time is enough to halt your progress. Self doubt, concern about mistakes, comparing oneself to others, impossibly high standards, and self criticism get in your way. You want it to be perfect right now. There are three kinds of perfectionists: Self-oriented. Strict standards, strong motivation, stringent self-evaluation. Other-oriented. Strict and unrealistic standards set for others, stringent evaluation of others' performances. Socially-prescribed. Feelings they won't live up to others' expectations, external pressure for perfection, belief others view them critically. Are you a perfectionist? What can you do so you can reach your goals? Listen in as Tim Pychyl, PhD, shares how to deal with perfectionism and procrastination.

Listen in as Pam and Michelle answer your personal health questions.It's YOUR time on HER Radio. Be a part of the show... send your comments and ask your questions by email, [email protected]. It's time to Ask HER. Today, on HER Radio you wanted to know: I sit at my computer all day at work. How will that affect my health? And, what can I do about it? There’s something called sitting disease. Dr. James A. Levine of the Mayo Clinic found there was a 50% risk of death and a 125% chance of events associated with cardiovascular disease from sitting at a desk all day. To combat this risk, stand while talking on the phone or eating lunch. Stand every chance you get. There are desks that raise so you can stand while working. Walk laps with your colleagues rather than gathering in a conference room for meetings. For every 30 minutes you sit, get up and stretch. Take a dance break or do a little yoga. Find reasons to keep moving. Try using a timer to be sure you get up and move. How long should you stretch after working out? This depends upon your training, your sports focus, and how warmed up you already are. Sit down with a fitness professional and look at your own physical limitations. Some areas need more warming up and cooling down, especially after injury or with physical limitation. Walking is great for a warm-up and cool down. You know your body better than anyone else. Gretchen Reynolds of the New York Times wrote a great piece called “The Right Way to Stretch Before Exercise.” That gives great tips. Can you have sex on your period? Yes. Doctors recommend it. If you are comfortable with it, don’t worry about taking a break from sex. Don’t be concerned if you see dark red or brown clumps after sex because it’s just old blood leaving your body. Your estrogen and testosterone rise by day three, so you may feel more aroused and sensitive. Your flow may serve as lubricant. Talk to your partner. You can also put in a tampon and focus on other parts of the body, like clitoral stimulation. Just be sure you use protection. Your period doesn't protect you from STDs. If you have a personal health question that you want answered, Pam and Michelle encourage you to send them in to [email protected].

How does menopause affect the workplace?Menopause usually occurs between ages 45 and 58, a time when many working women are at the height of their careers. Unfortunately, this stage of life can have a significant effect on a woman's workplace. Hot flashes, insomnia, lack of concentration and forgetfulness are the typical symptoms women must deal with. But, there are other symptoms that women may be battling in the workplace. Menopause can inadvertently cause stress and strained relationships at work. Executive Producer of Hot Flash Havoc, Heidi Houston, discusses the challenges menopause can present at work.

Listen in as Pam and Michelle answer your personal health questions.It's YOUR time on HER Radio. Be a part of the show... send your comments and ask your questions by email, [email protected]. It's time to Ask HER. Today, on HER Radio you wanted to know: Do you have any advice on treating osteoarthritis in both knees and hip? Osteoarthritis can happen anywhere in your body. Osteoarthritis is when the normal wear and tear on a body erodes the cartilage at the ends of the bones. Pain relievers and anti-inflammatory drugs can help. Platelet-rich plasma can ease symptoms. Arnica cream is a natural way to ease the pain. Braces can help support the weakened area. Sam-E is used by orthopedic surgeons. Glucosamine and chondroitin are great supplements for joint pain, and exercise within reason strengthens joins. I get terrible cramps one week before my period. How can I improve my pain? Dysmenorreah cramps occur before or during the period. It’s common. Be sure to rule out endometriosis as a cause for the pain. You can ask for a prostaglandin inhibitor, and hormone therapy helps some women. Keep a calendar of when this is happening to you so you can communicate better with your doctor. Reduce stress to ease your symptoms. When should I seek medical help for an ovarian cyst? You only need to see a doctor about ovarian cysts if they burst and you have abdominal pain. Ovarian cysts are common in women and don’t present problems. If you experience nausea, unusual vomiting, or abdominal pain, go to the doctor. If you have a personal health question that you want answered, Pam and Michelle encourage you to send them in to [email protected].