Marla Ahlgrimm | Sleep Is Essential For Women

If you've ever needed a reason to get into bed early, keep reading. Today, retired compounding pharmacist and women's healthcare expert Marla Ahlgrimm offers up 10 excuses to get a little extra shut-eye as a woman.

Sleep Supports Hormonal Balance

According to Marla Ahlgrimm, sleep helps regulate hormones that affect everything from menstruation to appetite and stress. Not getting enough sleep can disrupt your body's estrogen, progesterone, cortisol, and insulin regulation.

Sleep Protects Your Heart

Women who get adequate sleep throughout their lifetime tend to have a lower risk of high blood pressure, heart disease, stroke, and other cardiovascular problems. Marla Ahlgrimm explains that women need between 7 and 9 hours of sleep each night for the best heart protection.

Marla Ahlgrimm on Weight Loss and Hormones

Being overweight has an impact on overall health and hormone balance, says Marla Ahlgrimm. For women who have extra weight to lose, even a modest decrease in the numbers on the scale can have a direct and measurable effect on hormones. Losing just a small percentage of body weight can help the body become more stable and better regulated.

Estrogen

Losing as little as 5% of your body weight can have a positive effect on estrogen levels. Fat tissue is hormonally active and produces estrogen. When the body carries excess fat, estrogen levels can rise higher than they should, which may cause exacerbated PMS symptoms. Marla Ahlgrimm says that weight loss can improve menstrual cycle regularity and may reduce heavy periods and painful cramping.

Insulin Sensitivity

When the body carries excess weight, it can become resistant to insulin. Marla Ahlgrimm explains that this means the body has to produce more insulin to keep blood sugar levels stable. With weight loss, insulin levels may decrease, and blood sugar can become more stable. Many women also report more consistent energy levels. Regulated insulin is especially important for women with Polycystic Ovary Syndrome.

Should I Give Up Coffee? | Marla Ahlgrimm

They say diamonds are a girl’s best friend, but many of us would argue that that title actually goes to our morning cup of coffee. But, as Marla Ahlgrimm explains below, letting go of our caffeinated vice can actually have health benefits that do us far more good than that initial jolt of energy.

Less caffeine equals less anxiety

Coffee is a stimulant that increases adrenaline and activates the nervous system. It keeps the body in a mild fight-or-flight state that can keep you on edge. According to Marla Ahlgrimm, eliminating coffee altogether may help your body feel calmer and more at rest. You may also feel fewer panic symptoms, such as a high heart rate and shakiness, during high-stress situations.

Marla Ahlgrimm on How Emotional Maturity Shapes a Woman's Daily Life

Emotional maturity is the ability to understand, manage, and respond to emotions in a balanced and constructive way. Marla Ahlgrimm explains that women, who often navigate complex personal, professional, and social roles, may rely on emotional maturity more than they realize.

Understanding Emotional Maturity

Emotional maturity involves recognizing emotions, reflecting on them, and choosing a response that aligns with an individual's long-term goals and values. In other words, it’s more than just masking feelings in the moment. Marla Ahlgrimm notes that emotional maturity includes qualities like empathy, resilience, patience, and self-awareness. Women who cultivate emotional maturity tend to manage stress better, form healthier relationships, and maintain an overall healthier day-to-day life.

Marla Ahlgrimm on Heart Disease and Women

While heart disease is often thought of as a male-dominant health issue, it remains one of the leading causes of death among women, says Marla Ahlgrimm. It is frequently missed, however, because symptoms don't always fall into the “classic” warning signs that people expect. Understanding how heart disease looks different in women can help us recognize problems early and protect our long-term health.

Why Does Heart Disease Look Different In Women?

The simple answer is that the majority of early research on heart disease focused on men. Marla Ahlgrimm says that this resulted in a typical symptom profile being centered on biological males. Sudden chest pain with left arm pain, while not unheard of in women, tends to reflect a male heart problem pattern more than a female one.

Understanding the 2026 Healthcare Marketplace Price Surge | Marla Ahlgrimm

The healthcare landscape in 2026 has seen a dramatic shift, with many Americans opening their insurance renewal notices to find staggering price increases. For women, who statistically utilize healthcare services more frequently than men, these rising costs are more than just a budgetary nuisance; they represent a significant barrier to essential care. Understanding the mechanics behind these spikes is the first step in navigating a more expensive medical environment.

​Why Marketplace Prices Have Shot Up

​The primary driver behind the 2026 price surge is the expiration of federal premium tax credit enhancements. For the past several years, expanded subsidies made marketplace plans affordable for a wider range of income levels. With those enhancements gone, the net price paid by consumers has jumped significantly…in some cases, more than 10X the post-2020 price. Marla Ahlgrimm notes that when insurance becomes less affordable, women are often the first in a household to sacrifice their own medical needs to cover other family expenses.

Does Carbonated Water Hydrate As Well As Plain Water? | Marla Ahlgrimm

We all know that water is life, but not everybody likes the taste of plain old tap water. And with the creation of carbonated water or, even better, home carbonation systems, we can choose to dress up our drinks anyway we want. But is carbonated water as good for you as regular water? Marla Ahlgrimm says yes.

Women Need Water

Women, especially those of us at or past the age of 45, need to maintain healthy hydration levels. Marla Ahlgrimm says this not only supports metabolic and organ function but also helps keep our skin smooth and healthy. Drinking enough water can also aid in hormone balance, reduce bloating, prevent constipation, and increase satiety.

Hydration (Not Carbonation) Matters

If you don’t like the taste of plain water, never fear. Drinking carbonated water increases hydration the same as still water. The only difference is that there is carbon dioxide gas dissolved in the water. This doesn’t alter the water itself, but Marla Ahlgrimm says it can make it more drinkable, especially if you add a sugar-free fruity flavor.

Marla Ahlgrimm | How Overeating Affects Your Hormones

We are all guilty of overindulging on occasion. But Marla Ahlgrimm says that overeating frequently can actually disrupt the body's finely tuned hormonal balance. Read on for more information about excessive food intake and how it can trigger chemical responses you may not have considered.

Insulin And Blood Sugar

According to Marla Ahlgrimm, overeating foods that are high in sugar and refined carbs can lead to elevated insulin levels. Over time, this can cause insulin resistance, which forces the body to produce more insulin than it needs. Higher insulin levels then increase testosterone production, which is linked to polycystic ovary syndrome in women. Insulin resistance can also begin a vicious cycle of weight gain, fatigue, and trouble losing weight.

Marla Ahlgrimm: Your Changing Body

Perimenopause is the time in a woman's life when her body prepares to exit the childbearing stage forever. For many women, this is exciting, as it opens up greater freedoms both within their intimate relationships and with themselves, as they no longer have to worry about impending motherhood. But, Marla Ahlgrimm says that it also brings body discomfort and a sense of stress from being unable to reclaim a youthful figure.

What Causes Physical Changes During Perimenopause

According to Marla Ahlgrimm, the vast majority of physical changes come from hormonal fluctuations. During perimenopause, hormones are not on a steady decline, per se, but may fluctuate wildly as her body struggles to end its reproductive role. Decreasing levels of estrogen and progesterone and this rollercoaster of hormone fluctuations can directly impact the body composition and therefore a woman's comfort with her physique.

Marla Ahlgrimm: Combat Aging Skin During Pre-Menopause

Women of all ages can experience skin concerns, but Marla Ahlgrimm says those of us in the pre-menopausal stage are more likely to notice a rapid change in texture and fullness, especially on the face. But what do we do when we don't want to let go of our youth? Keep reading as Marla Ahlgrimm explains how derma rolling and microneedling may help some women combat the signs of aging.

Pre-menopause and Skin

Many women see significant changes in their skin during the pre-menopausal years. This is due to fluctuations and the eventual decline of estrogen. Marla Ahlgrimm explains that, while skin ages naturally over time, the hormone shifts of perimenopause can accelerate and exacerbate these changes.

Collagen and Elastin Loss

Before Marla Ahlgrimm goes further into potential treatments, she says it's important to further explain why perimenopause causes changes so suddenly. She explains that it's because of the reduction in estrogen, which is crucial for the production of collagen and elastin. These two proteins are primarily responsible for the skin's firmness, plumpness, and elasticity. 

Marla Ahlgrimm: What a CBC Might Reveal During Perimenopause

As a woman approaches her mid-40s, she may enter perimenopause, the transitional time of life when hormonal changes trigger the end of her reproductive years. According to Marla Ahlgrimm, there are many symptoms associated with perimenopause, and a doctor may recommend a complete blood count (CBC) test. 

But why?  Simply put, this test offers a detailed look at the different components of a woman's blood and can provide valuable insights into her well-being during this transition.

What Is a CBC?

Marla Ahlgrimm explains that a CBC test measures the quantity and characteristics of the three main types of cells in the blood: red, white, and platelets. Each of these components can tell a doctor a different story about what's happening inside a woman's body.

Red Blood Cells

Red blood cells are responsible for carrying oxygen from the lungs to the rest of the body. Marla Ahlgrimm explains that during perimenopause, some women may experience heavy menstrual bleeding, which can potentially lead to iron-deficiency anemia. Anemia, a condition where the body does not have enough healthy red blood cells, can cause symptoms such as fatigue, weakness, and dizziness—symptoms that can be mistaken for perimenopause itself.

A CBC test measures hemoglobin and other indicators of red blood cell health. Marla Ahlgrimm says this can help a doctor determine if a woman's fatigue is caused by anemia and whether iron supplements or dietary changes might help.

White Blood Cells

White blood cells are the body's primary defenders against infection and inflammation. Marla Ahlgrimm says that high white blood cell levels might indicate an underlying infection or an inflammatory condition, both of which can have symptoms similar to those of perimenopause. Therefore, a CBC test can help a woman and her healthcare team detect these issues. Marla Ahlgrimm also says that checking the white blood cell count can help ensure that a woman's body is ready to effectively fight off illnesses as she gets older.

Platelets

According to Marla Ahlgrimm, platelets are tiny cells that play a vital role in blood clotting. As a woman's hormones fluctuate during perimenopause, her platelet levels may change, which could affect her body's ability to clot blood properly. An unusual platelet count can indicate a woman's risk for excessive bleeding or clotting. For a woman with heavy menstrual periods, knowing her platelet count is important for managing her symptoms and ensuring her safety.

Marla Ahlgrimm says that a CBC test can also reveal other important health information. By looking at a woman's blood through this test, a doctor can help differentiate between symptoms that are a natural part of the perimenopause transition and those that might indicate an underlying health condition. As a diagnostic tool, a CBC is a relatively quick, inexpensive, and invaluable way of understanding a woman's health. This simple blood test may not be all that's needed to make informed decisions about perimenopause care, but it is a powerful tool that should not be overlooked.

Marla Ahlgrimm | The Not So Sweet Truth About Sugar And Menopause

Menopause is a natural event in the life of all women. Unfortunately, it comes with side effects that we don't always (or ever) enjoy. One of these is the craving for sweet treats. Aside from weight gain, overindulging in sugar can have a negative effect on menopause. According to Marla Ahlgrimm, you might want to think twice before dessert.

How Sugar Affects Menopause

High sugar intake is linked to numerous negative effects on women’s health. Specific to menopause, overindulging can worsen many of the most uncomfortable symptoms, such as mood swings, fatigue, irritability, and difficulty concentrating. Marla Ahlgrimm further explains that blood sugar fluctuations caused by too much sugar can intensify or even trigger hot flashes.

Nurturing Your Health with Marla Ahlgrimm

From the vibrancy of youth to the wisdom of our senior years, our bodies undergo many transformations. Each stage of a woman's life brings about unique nutritional needs. Understanding these can have a profound impact on our overall well-being. According to women's health advocate and author Marla Ahlgrimm, it's helpful to tailor your diet to cater to these ever-evolving demands.

Early Adulthood

During a woman's early reproductive years, her body focuses on building bone density while she should be focused on establishing healthy habits. Marla Ahlgrimm stresses the importance of getting enough calcium and vitamin D, which are crucial for strong bones. Remember, peak bone mass is achieved around the age of 30, and milk, leafy greens, spinach, and fatty fish are all great sources of these vitamins. Marla Ahlgrimm explains that iron is also crucial, especially for women with irregular menstrual cycles, to help prevent iron deficiency anemia.

Marla Ahlgrimm | How Women Have Broken Barriers In Medicine

Just a short century ago, the medical field was overwhelmingly dominated by men. Marla Ahlgrimm states that women who dared to pursue a career in medicine faced more than just skepticism but discrimination in a world designed to exclude them. However, with persistence, women have used their natural nurturing ability to aid in medicine and pharmaceuticals and have reshaped the industry over the last 100 years.

The Early 20th Century

In the early days of the century, the path to medicine was full of obstacles specifically for women. Not only did most medical schools outright refuse to admit women, but those who were admitted faced hostile environments. Further, Marla Ahlgrimm notes that even progressive institutions at the time offered few opportunities for women, as the overall societal belief was that a woman's place was at home. Fortunately, Elizabeth Blackwell set a precedent in 1849 when she became the first woman to receive a medical degree in the U.S. Using her inspiration, many women physicians pushed through, even if they were relegated to pediatrics, obstetrics, and other fields considered more "suited to women's sensitivities."

Marla Ahlgrimm | RIngworm Doesn’t Have To Keep Your Daughter On The Sidelines

As the parent of a young female athlete, you're no stranger to accidents and injuries. However, there are other hazards that our daughters have to contend with, and these can be even more embarrassing than a black eye or bloody nose. Ringworm is one of these.

What Is Ringworm

According to Marla Ahlgrimm, ringworm, unlike its name might suggest, is not a worm but a fungal infection. It is not a serious condition, but one that’s highly contagious and can show up anywhere on the body, causing young female athletes to be self-conscious of their appearance. Girls who wrestle are especially prone to ringworm.

Recognizing Ringworm

According to Marla Ahlgrimm, ringworm usually looks like a scaly, circular rash with slightly raised edges. You can find it anywhere on the body, including the face, limbs, and scalp. Ringworm may cause itching, burning, dry, cracked, and scaly skin. Female athletes experiencing ringworm on the scalp may also experience temporary hair loss.

Understanding Women's Cardiovascular Health with Marla Ahlgrimm

For many generations, heart disease was considered a "man's disease." And while Marla Ahlgrimm says that men are certainly at risk of cardiovascular events, cardiovascular disease is the leading cause of death in women worldwide. However, women's heart health presents unique challenges and requires a deeper understanding.

Why Are Women Different?

According to Marla Ahlgrimm, women's and men's heart health varies for many reasons. First and foremost are hormonal influences. Estrogen, the key female hormone, does offer some protection against heart disease. This, however, is only applicable during her reproductive years, and as estrogen levels decline during menopause, women's risk of a cardiovascular event significantly increases.

Autoimmune Diseases In Women | Marla Ahlgrimm

Around 8% of the population of the United States lives with an autoimmune disorder, says Marla Ahlgrimm. Many of these are women who may find they face new challenges with their health during menopause.

What is an autoimmune disorder?

An autoimmune disorder/disease is a condition where the immune system attacks the body’s own tissues. According to Marla Ahlgrimm, it can significantly impact a woman’s quality of life at any age. These conditions can appear during any stage of life, but the aging process can exacerbate symptoms for some women.

The Role of Hormones

Hormones play a role in everything to do with our bodies, says Marla Ahlgrimm. And estrogen tends to be the lead player when it comes to immune regulation. Estrogen has anti-inflammatory and immune-stimulating properties. Marla Ahlgrimm says that some autoimmune diseases may become “imbalanced” as estrogen declines throughout menopause. This can lead to greater disease activity as well as systemic inflammation.

According to Marla Ahlgrimm, there are a few autoimmune disorders that hormone levels may have a greater impact on. Rheumatoid arthritis and systemic lupus are examples.

Menopause? Here Are Marla Ahlgrimm’s Tips For Prioritizing Your Body’s Needs

Menopause. This significant life transition comes for us all, but it does more than just mark the natural ending of our childbearing years. According to Marla Ahlgrimm, menopause also brings with it a laundry list full of hormonal changes that can impact all aspects of our health.

Today, women’s health expert, self-help author, and retired compounding pharmacist Marla Ahlgrimm offers up insight on how you can prioritize your body’s needs at this expected stage of life.

Marla Ahlgrimm’s Top 10 End-of-Year Health Tips for Women

The end of the year is almost here, and Marla Ahlgrimm says there’s never a better time to prioritize your health. Although we are all busy with holiday cheer, the real celebration is making it through the winter with your health intact. Here are Marla Ahlgrimm’s top 10 ways that you can make sure your 2025 puts you in a position to live your healthiest, best life. 

1. Schedule a Checkup. Pick up the phone, contact your doctor’s office, and schedule a routine physical exam. Marla Ahlgrimm says that women should make sure this includes screenings for breast cancer, cervical cancer, and other relevant health conditions. If you are at the age of menopause, consider asking about hormone testing. 
2. Prioritize Mental Health. If the world is weighing down on you, Marla Ahlgrimm says that this is a great time to schedule a therapy session. Short of that, you can also engage in mindfulness practices, such as yoga or meditation. These can help relieve the stress and anxiety that go along with the holidays. 
3. Review and Update Your Medications. If you’re currently taking prescription or over-the-counter medications, Marla Ahlgrimm says to consult with your healthcare provider to make sure that everything is still necessary, effective, and up-to-date. Remember, medication labels and warnings may change from one year to the next, and it never hurts to have an understanding of the latest insights into anything you put into your body.  
4. Set Realistic Fitness Goals. Come New Year’s, it’s easy for us to run out, get a gym membership, and say we’re going to work out five days a week. The reality is that this rarely happens. Instead, Marla Ahlgrimm says to create a workout plan that actually fits your lifestyle. Make a point to gradually increase your physical activity until it becomes a natural part of your day. 
5. Nourish Your Body. Focus on a diet that’s full of fruits, vegetables, whole grains, and, of course, lean proteins. It’s also important to drink plenty of water every day. 
6. Get Enough Sleep. Although it sounds cliché, Marla Ahlgrimm says that you should truly aim for about 8 to 9 hours of sleep every night. Although this can be difficult for women going through menopause, Marla Ahlgrimm says that the better you sleep, the better you will feel overall. 
7. Take Notes. It sounds simple, but take notes of how you feel each day. Consider journaling. This is especially helpful, says Marla Ahlgrimm, to help you track your body’s response to certain stimuli or foods. 
8. Limit Screen Time. Put the phone down at least an hour before bed to improve sleep quality and reduce eye strain. It can also help to step away from social media. Marla Ahlgrimm says that our never-off connectivity can send our brains and bodies into overdrive. 
9. Connect with Those You Love. Holidays are a time to spend quality moments with friends and family. But, Marla Ahlgrimm says that December 25th should not be your cutoff date for having one-on-one time with those you love. Spending time with people who make you feel like the best version of yourself can improve your mental and physical health in ways that no other health ritual could. 
   
10. Prioritize Self-Care. As moms, wives, business owners, educators, and all of the many roles we fill as women each day, we often put ourselves on the back burner. But, Marla Ahlgrimm says that we must learn to prioritize self-care so that we can be the best for us and for those that rely on us. Even if you only take a warm bath or read a chapter of a book each day, make sure to incorporate self-care activities into your daily routine. 

2025 can be your best year yet, says Marla Ahlgrimm. By following the above tips, you can improve your health and wellness all year.

Testosterone: It’s Not Just For Men

Women’s health expert Marla Ahlgrimm explains why we need this misunderstood androgen.

Testosterone. We all know it is the hormone that makes our men hairy, muscular, and tall. But Marla Ahlgrimm says that women need testosterone just as much as men, just in a much smaller quantity.

So what, exactly, does testosterone do for women? Find answers from Marla Ahlgrimm below.

Bone Health

Brittle bones are not an unheard-of subject for women. As we enter menopause, our body's hormone levels change. Marla Ahlgrimm says that hormones are directly responsible for much of our bone health, and testosterone helps to maintain our bone density. As our testosterone levels change with age, we are at a higher risk of bone brittleness.