In adults, type 2 diabetes accounts for about 90 to 95 percent of all diagnosed cases of diabetes. It is associated with older age, obesity, family history of diabetes, history of gestational diabetes, impaired glucose metabolism, physical inactivity and race/ethnicity (African-Americans, Hispanic/Latino Americans, American Indians, some Asian-Americans, Native Hawaiians or other Pacific Islanders are at a particularly high risk for type 2 diabetes and its complications).

Fortunately, it is possible to prevent type 2 diabetes. Here are some tips:

1. Reduce portion sizes

• - Keep poultry, meat and fish portions to around three ounces (around the size of a deck of cards).
• - Have a glass of water 10 minutes prior to your meal to take the edge off your hunger.
• - Make healthy choices when you go to fast food restaurants.
• - Eat slowly. It takes 20 minutes for your stomach to send the signal to your brain that you’re full.
• - You don’t have to get rid of foods you love to eat. Just cut back on portion size, and eat them less often.

2. Move More Every Day

• - Turn on some music while doing household chores.
• - Show your kids or nieces/nephews the dances you did back in the day.
• - Take the stairs at work.
• - When going to the mall or grocery store, park as far away as possible.
• - March in place while watching TV.

3. Make Healthy Food Choices

• - Try purchasing one new fruit or vegetable each time you grocery shop.
• - Cook with a mixture of spices instead of salt.
• - Always keep a healthy snack on you like nuts, fresh fruit or whole grain crackers.
• - Try various recipes for baking or broiling meat, chicken and fish.
• - Read food labels, and choose foods low in saturated and trans fats, salt (sodium), cholesterol and added sugars.

For more tips, check out our source, More Than 50 Ways to Prevent Diabetes. And for information about diabetes, visit diabetes.org.

[Photo Credit]

Jamie Fleming-Dixon

Jamie Fleming-Dixon is the founder and author of ForColoredGurls.com. Her intention is to empower readers, inspire them to live their most fabulous lives and to motivate them to reach for their dreams and goals. This is done through motivational articles and quotes, interviews with women from all walks of life, posts on topics that affect every area of women's lives and more. For more info about Jamie and FCG, email her at info@forcoloredgurls.com.

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According to the National Headache Foundation website, June is National Migraine Awareness Month. The National Headache Foundation (NHF) is partnering with CBS Los Angeles reporter Serene Branson to launch “More Than Just a Headache,” a new campaign that aims to educate the public on the personal and societal costs of migraines while supplying resources for the 30 million migraine patients and their families.

As you can probably guess, the best way to manage migraines is to prevent them. And to prevent them, you need to know what brings them on. By discovering and avoiding your triggers, you can reduce how often you get migraines and how bad they are.

What are the most common migraine triggers?

• Stress (during a stressful time or right after it subsides)
• Menstrual cycle
• Changes in your routine, like how much you work out or how much you sleep
• Changes in the weather, high humidity or heat
• Fasting or skipping meals
• Bright lights, glare or reflected sunlight
• Certain foods (like chocolate)
• Alcohol– all alcohol or one type in particular, like beer or wine
• Odors like paint, perfume, dust and particular flowers

Additional triggers include:

• Strong emotions, like anxiety or depression
• Pushing yourself too hard when working out
• Aspartame (artificial sweetner)
• Monosodium glutamate (MSG)
• Nitrates (found in cured meats like hot dogs, bacon and cold cuts)
• Tyramines (found in pickled or marinated foods, aged cheeses and yeast)
• Smoking or being around someone who does
• Too much caffeine or caffeine withdrawal
• Birth control pills and hormone therapy
• Medication that expands (dilate) the blood vessels (vasodilators), like nifedipine and nitrates
• Overuse of headache pain medication, which can lead to rebound headaches

Here are a couple of ideas to help you manage your migraines:

Keep a headache diary. In it, write down what you eat and drink; the type of exercise you do and when you do it; your overall state of health; what the weather is like (hot or cold, rainy); other things that could affect your headaches, like strong feelings or stressful situations; when you get a headache and how bad it is; what medicine you take when you get a headache and how well it works.
         Over time, you may see a pattern to your headaches. For instance, you might get one after you drink wine or eat a particular food. It might take just a few months before you can figure out your triggers. But, when you discover what they are, you can take the necessary steps to avoid them.

Maintain a daily routine. Doing the same things daily and at the same times can help you find triggers. If you alter your routine and get a migraine, you might have found a trigger. To keep a routine, try to:

• Get regular exercise. If you have a migraine while working out, write down what you were doing, the weather and what you ate that day.
• Maintain regular sleep patterns. Getting too much or not enough sleep can trigger migraines. If you get a headache when your sleep pattern has changed, that may be a trigger you can manage.
• Watch your diet. Lots of foods– like red wine, cheese, chocolate and caffeinated food/beverages– are migraine triggers.
• Eat regularly. Skipping meals can cause migraines in lots of people. So, try to eat on a regular schedule, and be sure you have healthy snacks if you get hungry.
• Drink lots of fluid, enough so your urine is light yellow or clear like water. And this is particularly important when you exercise. Not getting an adequate amount of water can cause a headache.
• Manage your stress as best you can. A lot of people get a migraine after a stressful situation is over. While you may not be able to control stressful circumstances, you may be able to control how you react to them. Relaxation techniques (such as meditation or yoga) can help lessen your stress level.

Although you can’t control some triggers, like changes in the weather and in your hormones (during pregnancy or menstrual cycles), being aware of what they are can help you have a plan in place when you’re around those triggers.

For more info about headaches and treatment, check out Migraines and Headache Guide on WebMD.com.

[Source; Photo Credit]

Jamie Fleming-Dixon

Jamie Fleming-Dixon is the founder and author of ForColoredGurls.com. Her intention is to empower readers, inspire them to live their most fabulous lives and to motivate them to reach for their dreams and goals. This is done through motivational articles and quotes, interviews with women from all walks of life, posts on topics that affect every area of women's lives and more. For more info about Jamie and FCG, email her at info@forcoloredgurls.com.

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May is Better Sleep Month! Getting enough sleep is an essential part of your overall well-being. But, before I get into that, here are a few interesting facts about sleep.

• The amount of sleep needed varies depending on age. Babies need 16 hours, children three-18 need 10, adults between 19 and 55 need eight and adults over 65 need just six hours.
• It’s impossible to tell if a person is really awake without conducting a medical analysis. Some people can take a nap with their eyes open without knowing it.
• If it takes you less than five minutes to fall asleep at night, it’s an indication that you’re sleep deprived. Ideally, it should take between 10 and 15 minutes.
• Studies show that during the first year after having a new baby, parents will lose, on average, between 400 and 750 hours of sleep.

What are the consquences of not getting enough sleep? It can:

Increase the likelihood of heart disease. Women who consistently get fewer than five hours of sleep a night are much more likely to suffer from hypertension, which is a leading heart disease risk factor, according to a recent study. Being sleep-deprived causes your body to create more stress hormones and other substances that increase inflammation, which can increase your risk of heart disease and stroke.

Cause you to become overweight. Research indicates that those who get fewer than seven hours of sleep per night are 30 percent more likely to be obese. Not getting enough sleep changes the flow of hormones that adjust hunger and satiety, and that can cause you to eat more. Additionally, when you’re sleepy, you’re more likely to grab high-fat, high-calorie foods to keep you going, according to Jodi A. Mindell, Ph.D. and author of Sleep Deprived No More.

Increase your chances of developing diabetes. People who get fewer than five hours a sleep a night have two-and-a-half times the risk of getting diabetes compared with those who sleep seven to eight hours, according to a study in the Archives of Internal Medicine. This is probably because the suppression of deep sleep, the most restorative sleep phase, greatly lowers your ability to regulate blood-sugar levels, according to new research.

To learn two more consequences of not getting enough sleep, check out my source, 5 Scary Health Hazards of Not Getting Enough Sleep.

[Source]

Jamie Fleming-Dixon

Jamie Fleming-Dixon is the founder and author of ForColoredGurls.com. Her intention is to empower readers, inspire them to live their most fabulous lives and to motivate them to reach for their dreams and goals. This is done through motivational articles and quotes, interviews with women from all walks of life, posts on topics that affect every area of women's lives and more. For more info about Jamie and FCG, email her at info@forcoloredgurls.com.

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May 8-14 2011 is National Women’s Health Week! This is a weeklong health observance coordinated by the U.S. Department of Health and Human Services’ Office on Women’s Health. It brings together businesses, communities, government, health organizations and other groups in an effort to to make women’s health a top priority. This year’s theme is “It’s Your Time”  This week encourages women to take steps to improve their physical and mental health and lower their risks of certain diseases. Those steps include:

• Getting at least two hours and 30 minutes of moderate physical activity, one hour and 15 minutes of vigorous physical activity or a combination of both, every week.
• Eating a nutritious diet.
• Visiting a health care professional for regular checkups and preventive screenings.
• Avoiding risky behaviors like smoking and not wearing a seatbelt.
• Paying attention to mental health, including getting enough sleep and managing stress.

More ways to stay healthy:

Become aware of your family’s health history. Quiz your relatives, then let your doctor know everything you’ve found out. If you need help coming up with the right questions to ask, check out The U.S. Surgeon General’s Family Health Portrait, which provides easy instructions.

Eat iron-rich foods. Four out of five women in their childbearing years are iron deficient, and this can lead to muddy thinking, fatigue and decreased immunity. You need 18 milligrams of iron per day. If you’re a vegetarian, keep in mind that if you get your iron from non-meat sources, you can only absorb iron if you eat it with vitamin C.

Cut back or eliminate processed and refined carbs. Eating foods with fewer than three grams of fiber and more than 10 grams of sugar per serving (check out the label) heightens your risk for diabetes and heart disease.

When you wake up, fill up. I know, you’ve heard it a million times: Breakfast is the most important meal of the day. But, research shows that people who eat in the A.M. usually eat less fat and cholesterol and more fiber during the day and have healthier body weights.

Picture yourself lying on a beach. Research shows that you can lessen stress, lower your heart rate and blood pressure and increase your circulation and digestion with as little as 90 seconds of visual imagery.

Take a multivitamin daily. Although national studies show that up to 80 percent of Americans think they eat well, only one percent actually meet minimum standards for a balanced diet. Select a vitamin that has at least 100 percent of the daily value of vitamins A, C and E and folic acid.

“Geek out”– even after you graduate. According to a study from Rush University Medical Center in Chicago, those who spend time doing brain-stimulating activies (like going to museums, listening to music or solving puzzles) have less than half the risk of developing Alzheimer’s as those who don’t.

Get sweaty. Exercising 30 minutes daily will lower your risk of heart disease, which is the number one killer of women, by as much as 80 percent.

Let’s get healthy, gurls! And feel free to share how you maintain your health below : )

Sources: WomensHealth.gov

Women’s Health Magazine

Jamie Fleming-Dixon

Jamie Fleming-Dixon is the founder and author of ForColoredGurls.com. Her intention is to empower readers, inspire them to live their most fabulous lives and to motivate them to reach for their dreams and goals. This is done through motivational articles and quotes, interviews with women from all walks of life, posts on topics that affect every area of women's lives and more. For more info about Jamie and FCG, email her at info@forcoloredgurls.com.

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Photo from: cnn.com

Today marks the 10th anniversary of the National Day to Prevent Teen Pregnancy. This day’s message is straightforward: Sex has consequences.

The U.S. has the highest rates of teenage pregnancy and teen births in the western industrialized world, and teen pregnancy costs the U.S. at least $7 billion annually. Additionally, just under one-third of all girls in the U.S. will get pregnant while they are teens. Other statistics:

• Every year, around 750,000 teenagers will get pregnant.
• Babies of teen mothers are more likely to be born prematurely and at a low birth weight than children of older mothers.
• Unmarried teenagers having children account for 24 percent of all unmarried, expectant mothers.
• More than two-thirds of all teens who have a baby will not graduate from high school.
• Children of teen mothers are more likely to repeat grades, are less likely to complete high school and have lower performance on standardized tests than children born to older mothers.
• The sons of teen mothers are twice as likely to end up incarcerated than boys born to older mothers.

Although teen pregnancy rates have gone down since the early 1990s, we still have a ways to go. Here are four ways you can help prevent teen pregnancy:

1. Be sure the youth in your life know how to prevent pregnancy. A lot of parents wait until it’s too late to start this very important conversation. Be proactive– don’t procrastinate.
2. Talk to them about your values and views. According to a study done by International Communications Research, 35 percent of teens say parents have the most influence regarding their dating relationships, more than the influence of the media, friends, religious leaders and boyfriends/girlfriends.
3. Encourage them to make smart choices. Talk early and regularly about future plans, like college and career goals, so they understand how an unplanned pregnancy can eliminate or postpone their plans.
4. Teach them about the consequences. Make sure young people know the facts about love, sex and pregnancy. Knowledge is truly power.

For more information, tips and resources, check out The National Campaign website.

Sources:

Want to Help Prevent Teen Pregnancy? Here’s How

Teen Pregnancy Statistics

Jamie Fleming-Dixon

Jamie Fleming-Dixon is the founder and author of ForColoredGurls.com. Her intention is to empower readers, inspire them to live their most fabulous lives and to motivate them to reach for their dreams and goals. This is done through motivational articles and quotes, interviews with women from all walks of life, posts on topics that affect every area of women's lives and more. For more info about Jamie and FCG, email her at info@forcoloredgurls.com.

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Black women and depression. Those two words don’t seem to go together, but for some black women, they do. As you probably know, there’s a stigma in our community about depression. We’re supposed to be “Strong Black Women,” and nothing is supposed to bring us down. And to many, being depressed is a sign of weakness. However, that’s simply not the case. Clinical depression isn’t weakness– it is a very real, common, yet serious medical condition. Although it is highly treatable, misdiagnosis and under-treatment are common, particularly in the black community. Black women often don’t seek treatment because depression is seen as a personal weakness, not a health problem. In fact, only 12 percent of black women seek help and/or treatment.

Since this week is National Anxiety & Depression Week, here is more info about depression:

According to the National Alliance on Mental Illness, clinical depression is a serious medical illness that is much more than temporarily feeling sad or blue. It involves disturbances in mood, concentration, sleep, activity level, interests, appetite and social behavior. While depression is highly treatable, it’s often a life-long condition in which periods of wellness alternate with recurrences of illness. It can be caused by a number of triggers, but people have to realize that it’s not just a “mood” you can “just snap out of.”

Symptoms
Because of cultural backgrounds, depression may be displayed differently among African-Americans, according to the Mental Health Awareness website. If you experience five or more of the following symptoms for longer than two weeks, if you feel suicidal or if the symptoms get in the way of your daily life, visit your doctor.

• A constant sad, anxious or “empty” mood or excessive crying
• Reduced appetite and weight loss or increased appetite and weight gain
• Persistent physical symptoms that don’t respond to treatment like headaches, digestive disorders and chronic pain
• Irritability, restlessess
• Decreased energy, fatigue, feeling “slowed down”
• Feelings of guilt, worthlessness, helplessness, hopelessness, pessimism
• Sleeping too much or too little, early morning walking
• Loss of interest or pleasure in activities, including sex
• Difficulty concentrating, remembering or making decisions
• Thoughts of death or suicide or suicide attempts

Risk factors for black women
Although white women experience depression more often, black and Caribbean women experience greater severity and persistence.

The National Survey of American Life: a study of racial, ethnic and cultural influences on mental disorders and mental health, provided evidence of communities clinging to long legacies of secrets, lies and shame originating from slavery. Avoiding emotions, which was a survival technique, has become a cultural habit for some. Five reasons many of the population held back information on their illness included:

• Might hurt the family
• Might ruin their career
• People might think they’re crazy
• They can’t afford to appear weak
• Shame

Additionally, societal issues factor into a higher percentage of black women dealing with depression. Being both female and black can make one more vulnerable to negative attitudes and behavior.

Treatment
The most common ways to treat clinical depression are with antidepressant medication, psychotherapy or a combination of the two. The method used depends on how severe the depressive symptoms are and the history of the illness.

Medication. Research strongly supports the use of medication for more severe incidents of clinical depression. Antidepressant medication acts on the chemical pathways of the brain related to moods, and they are not habit-forming. It might take up to eight weeks before you see an improvement; it’s usually recommended that medications be continued for at least four to nine months after the depressive symptoms have gotten better. Those with chronic or recurring depression might need to stay on medication to prevent or lessen further incidents. Additionally, those taking antidepressants should be observed by a doctor to ensure the best treatment with the fewest side effects.

Psychotherapy. This can help teach better ways of dealing with issues by talking with a trained mental health professional. Therapy can be useful during the recovery process. Support group members share their experiences with the illness, learn coping skills and provide information on community providers. Additionally, make sure to take care of yourself by getting lots of rest, exercising in moderation, staying away from drugs and alcohol and eating regular, well-balanced meals. You may also be able to find strength from faith-based or spiritual communities.

For more information about depression, visit nami.org.

Sources:

African American Women and Depression

Depression and African Americans

Jamie Fleming-Dixon

Jamie Fleming-Dixon is the founder and author of ForColoredGurls.com. Her intention is to empower readers, inspire them to live their most fabulous lives and to motivate them to reach for their dreams and goals. This is done through motivational articles and quotes, interviews with women from all walks of life, posts on topics that affect every area of women's lives and more. For more info about Jamie and FCG, email her at info@forcoloredgurls.com.

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Every two minutes, someone in the U.S. is sexually assaulted, and one out of six American women has been the victim of an attempted or completed rape in her lifetime. If you’ve been sexually assaulted, here’s what you should do:

• Find a safe location away from the perpetrator. Ask a trusted friend to be with you for moral support.
• Know that what happened was not your fault. It doesn’t matter what you had on,  if you were intoxicated or if you were walking home at a late hour. It is not your fault.
• Preserve all evidence of the attack.
      - Do not bathe, wash your hands, brush your teeth, eat or smoke.
      – If you’re still in the location at which the crime occurred, don’t clean or straighten up or remove anything.
      – Write down all the details you can recall about the attack and the perpetrator.
• Report the attack to law enforcement immediately (local authorities can be reached by calling 911 in most areas of the U.S.).
      – If you want more info, contact the National Sexual Assault Hotlines (800.656.HOPE or online.rainn.org). A counselor can help you understand the reporting process.
• Seek medical care as soon as possible. Even if you don’t have any visible physical injuries, you might be at risk of acquiring a sexually transmitted disease (women may also be at risk for pregnancy).
      – To find a local hospital or healthcare facility that is equipped to collect forensic evidence, contact the National Sexual Assault Hotline. The hotline will connect you to your local crisis center, which can provide information on the nearest medical facility, and in some instances, send an advocate to go with you through the evidence collection process.
      – Ask the health care professional to conduct a Sexual Assault Forensic Exam (SAFE).
      - If you suspect you’ve been drugged, request that a urine sample be collected to preserve evidence.
• Recognize that healing from an attack takes time. Give yourself the time you need and know that it is never too late to get help.

For free, confidential help 24/7, contact the National Sexual Assault Hotlines (800.656.HOPE) or online.rainn.org.

If you have a friend or relative who is a victim of rape or sexual violence, there are several ways to help:

• Listen. Be there. Don’t be judgmental.
• Be patient. Remember, it will take your loved one some time to deal with the crime.
• Help to empower your loved one. Rape and sexual violence are crimes that take away an individual’s power; it’s important not to compound this experience by putting pressure on your loved one to do things that he or she isn’t ready to do yet.
• If you’re dealing with an issue involving your child, create a safe place by talking directly to him or her.
• If you are a non-abusing parent in a case of incest, it’s important to support your child and help them through this situation without blaming them. This is also true if you’re not a parent but still an observer of incest.
• If your loved one is considering suicide, follow up with him or her on a regular basis.
• Encourage your loved one to report the rape or sexual violence to law enforcement (call 911 in most areas). If he or she has questions about the criminal justice process, talking with someone on the National Sexual Assault Hotline can help.
• Let your loved one know that professional help is available through the National Sexual Assault Hotline.
• If your loved one is willing to seek medical attention or report the assault, offer to accompany him or her wherever s/he needs to go (hospital, campus security, police station, etc.)
• Encourage him or her to contact one of the hotlines but understand that only your loved one can make the choice to get help.
• Having a friend or family member who is raped or assaulted can be a very upsetting experience, so it’s important that you take care of yourself. Even if your loved one isn’t ready to speak with a hotline specialist, you can get support for yourself. You can also get ideas about ways to assist your loved one through the recovery process.

For more tips and statistics, visit the Rape, Abuse & Incest National Network website. And remember, men: You can help, too! Find out how here.

Sources:

What should I do if I am sexually assaulted?

Help a loved one

Jamie Fleming-Dixon

Jamie Fleming-Dixon is the founder and author of ForColoredGurls.com. Her intention is to empower readers, inspire them to live their most fabulous lives and to motivate them to reach for their dreams and goals. This is done through motivational articles and quotes, interviews with women from all walks of life, posts on topics that affect every area of women's lives and more. For more info about Jamie and FCG, email her at info@forcoloredgurls.com.

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Photo from: resolve.org

April 24-30 is Infertility Awareness Week. According to resolve.org, infertility is a disease or condition of the reproductive system often diagnosed after a couple has had one year of unprotected, well-timed intercourse or if the woman has suffered from multiple miscarriages and the woman is under 35-years-old. If the woman is over 35, infertility is diagnosed after six months of unprotected, well-timed intercourse.

According to Mayo Clinic, the main sign of infertility is the inability for a couple to get pregnant. There might not be any other obvious symptoms. However, in some cases, an infertile woman may have abnormal menstrual periods, and an infertile man may have some signs of hormonal problems like changes in hair growth or sexual function. Generally, you shouldn’t be too concerned about infertility unless you and your partner have been trying regularly to conceive for at least a year. Speak with your doctor earlier, however, if:

• You plan to conceive, and you’re a woman older than 30 or haven’t menstruated in six months.
• You’re a woman who has a history of irregular or painful menstrual cycles, pelvic pain, endometriosis, pelvic inflammatory disease (PID) or repeated miscarriages.
• You’re a man with a low sperm count or a history of testicular, prostate or sexual problems.

The most common cause of female infertility include fallopian tube damage or blockage, endometriosis, ovulation disorders, elevated prolactin, polycystic ovary syndrome (PCOS), early menopause, benign uterine fibroids and pelvic adhesions. Other causes include certain medications, thyroid problems, cancer and its treatment, other medical conditions and excessive caffeine intake.

Many of the risk factors for both male and female infertility are the same and include:

Age. After about age 32, a woman’s fertility potential gradually declines. Older women are also more likely to have health problems that may intefere with fertility, and the risk of miscarriage also increases with a woman’s age. Men over 40 may be less fertile than younger men.

Tobacco smoking. Men and women who smoke tobacco may reduce their likelihood of achieving pregnancy and reduce the possible benefit of fertility treatment. Miscarriages are more frequent in women who smoke.

Alcohol Use. For women, there’s no safe level of alcohol use during conception or pregnancy. Moderate alcohol use doesn’t appear to decrease male fertility.

Being overweight. Among American women, infertility is often due to a sedentary lifestyle and being overweight. Additionally, a man’s sperm count may be affected if he’s overweight.

Being underweight. Women at risk include those with eating disorders (like anorexia nervosa or bulimia) and women following a very low calorie or restrictive diet. Strict vegeterians may also experience infertility problems.

Too much exercise. In some studies, exercising more than seven hours a week has been associated with ovulation problems.

Caffeine intake. Studies are mixed on whether consuming too much caffeine might be associated with decreased fertility. Some studies have shown a decrease in fertility with increased caffeine use while others haven’t shown adverse effects. If there are effects, it’s likely that caffeine has a greater impact on a woman’s fertility than on a man’s. High caffeine consumption does appear to increase the risk of miscarriage.

Dealing with infertility can be difficult, but having a plan to help you cope can beneficial. How to plan for emotional turmoil:

• Set limits. Determine in advance how many and what kind of procedures are emotionally and financially acceptable for you and your partner and try to come up with a final limit. Fertility treatments can get expensive, they’re often not covered by insurance companies, and a successful pregnancy often relies on repeated attempts.
• Think about other options. Determine alternatives– adoption, donor sperm or egg, surrogacy or even having no children– as early as possible in the fertility process. This might reduce anxiety during treatments and feelings of hopelessness if conception doesn’t happen.
• Talk about your feelings. Find support groups or counseling services for help prior to and after treatments to help endure the process and ease the grief should treatment fail.

Check out more ways to cope here.

For more information about infertility, visit my source, Mayo Clinic: Infertility.

Jamie Fleming-Dixon

Jamie Fleming-Dixon is the founder and author of ForColoredGurls.com. Her intention is to empower readers, inspire them to live their most fabulous lives and to motivate them to reach for their dreams and goals. This is done through motivational articles and quotes, interviews with women from all walks of life, posts on topics that affect every area of women's lives and more. For more info about Jamie and FCG, email her at info@forcoloredgurls.com.

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April 18-23 is Fibroid Awareness Week. If you don’t know, uterine fibroids are tumors or lumps made of muscle cells and other tissue that grow within the wall of the uterus. They can grow as a single tumor or in clusters and can be less than one inch in size or grow to eight inches across or more. A cluster of fibroids can vary in size as well.

Unfortunately, there’s not much known about what causes uterine fibroids. More than likely, they are the end result of several factors interacting with each other; these factors could be hormonal, genetic, environmental or a combination of all three.

A lot of women who have uterine fibroids don’t know they have them, but fibroids can cause the following symptoms:

• Heavy bleeding or painful periods
• Bleeding between periods.
• Feeling “full” in the lower abdomen (sometimes called “pelvic pressure”)
• Urinating often (caused by a fibroid pressing on the bladder)
• Pain during sex
• Lower back pain
• Reproductive issues like infertility, multiple miscarriages and early onset of labor during pregnancy

Additionally, in some cases, fibroids can prevent a woman from getting pregnant naturally. Fortunately, advances in treatments for fibroids and infertility have significantly improved the chances for a woman to get pregnant, even if she has uterine fibroids.

Fibroids mainly grow in women of childbearing age. Research studies estimate that doctors diagnose up to 30 percent of women of childbearing age with uterine fibroids. However, because some women don’t show symptoms, as many as 77 percent of women of childbearing age could have fibroids without knowing.

Risk factors for uterine fibroids:

• Current statistics place black women at three to five times greater risk than white women for fibroids.
• Women who are overweight or obese for their height (based on body mass index [BMI]) are at slightly higher risk for fibroids than women who are average weight for their height.
• Women who’ve given birth appear to be at lower risk for uterine fibroids.

How do you know if you have uterine fibroids? You probably won’t unless you start having symptoms. Sometimes, health care providers find them during a routine gynecological exam.

Fibroids can be treated different ways including surgically removing the uterus, myoectomy (surgically removing fibroids, leaving the uterus intact), uterine artery embolization (UAE) and MRI-guided focused ultrasound (requires no incision).

For more information about uterine fibroids, visit Fibroids.com.

Jamie Fleming-Dixon

Jamie Fleming-Dixon is the founder and author of ForColoredGurls.com. Her intention is to empower readers, inspire them to live their most fabulous lives and to motivate them to reach for their dreams and goals. This is done through motivational articles and quotes, interviews with women from all walks of life, posts on topics that affect every area of women's lives and more. For more info about Jamie and FCG, email her at info@forcoloredgurls.com.

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April is National African American Women Fitness Month. The goal of this month is to increase awareness of the health risks associated with a sedentary lifestyle and promotes the benefit of a healthy lifestyle.

One of my goals for this year was to start exercising regularly. I have those days and weeks where I am really good and work out four or five days per week. And then I have those weeks where I feel I’m too busy and work out one or two days, or I just don’t feel like doing it– so I don’t. Of course, I know that exercise is good for me, and I feel good after doing it, but it can be a bit of a struggle to actually do it.

I’m sure many of you can relate, so here are some ways you (and I) can stay motivated to exercise!

1. Determine why you’re exercising. Do you want more energy? Want to lose weight? Tone up? If your reasons have anything to do with another person, you need a new reason– you have to do it for you.
2. Create goals. Set a short-term goal (to achieve in three to six weeks) and a long-term one (to achieve over a year). You want to be sure that the goals are achievable enough that they aren’t daunting but high enough that you have a daily incentive. Additionally, it’s important that your goals are specific and directly related to your particular motivation for working out.
3. Maintain an exercise journal or log. Jot down how working out makes you feel after you do it. Write how it enhances your mood, levels of energy, weight, etc. Also, record your progress in regards to your goals.
4. Find something fun to do if you prefer working out by yourself. Listen to some upbeat music or books on tape. One thing I often do while working out: Catch Dr. Phil.
5. Figure out every excuse you use, and have a response handy. If your excuse is not having enough time, for instance, be sure your workout gear is ready to go, and write it in your planner/to-do list.
6. Be kind to yourself. Missed a workout…or three? Just start back with your regular schedule. This will help you feel better right away.
7. Try to see exercise as something you do for you. Think of it as a gift you give yourself, a time for you to be alone with your thoughts and a way for you to stay focused and balanced.

Need more tips? Check out my source.

How do you stay motivated to exercise?

Jamie Fleming-Dixon

Jamie Fleming-Dixon is the founder and author of ForColoredGurls.com. Her intention is to empower readers, inspire them to live their most fabulous lives and to motivate them to reach for their dreams and goals. This is done through motivational articles and quotes, interviews with women from all walks of life, posts on topics that affect every area of women's lives and more. For more info about Jamie and FCG, email her at info@forcoloredgurls.com.

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