Charlotte Hilton Andersen

Ninety percent of Americans reported being concerned or very concerned about the outbreak, nearly half said their emotional well-being has declined, and a quarter said that their mental health worsened, in a new public poll done by market research company <a href="https://www.ipsos.com/en-us/news-polls/axios-ipsos-coronavirus-index" id="5ca60b50-bbf7-3522-ac75-7195c65ccf49"> Ipsos </a> .

The current situation is a perfect storm for stress, <a href="https://www.womenshealthmag.com/health/a23133075/signs-of-anxiety-disorder/" id="a41f8f70-e035-31e3-a6bf-5a86390eb614"> anxiety </a> , and <a href="https://www.womenshealthmag.com/health/a29067072/real-women-explain-their-depression/" id="2e0eda7b-40f1-3d7b-ad42-637c34975312"> depression </a> , says Robyn Flint, a clinical mental health counselor in Buchanan, Virginia. It doesnt help that the outlets people often use to manage their mental health <a href="https://www.womenshealthmag.com/health/a31479681/running-during-coronavirus/" id="cb0527e6-4a8e-39ba-ac03-78654ce08c76"> gyms </a> , your therapist's officeare closed, she notes. What's more, there's a large percentage of U.S. workers directly affected by the economic downturn caused by COVID-19 that may not be able to those afford costly services right now.

Still, finding a way to take care of your mental health is *incredibly* importantand there are options, promise. New online resources are becoming available, and many businesses are stepping up to the plate by offering free services to help people get through this.

Ahead, you'll find a whole list of ways you can access free or reduced-cost mental health, mindfulness, and self-care services during the novel coronavirus pandemic. You don't have to get through this alone.

<h1> 1. Find a therapist through your employee assistance program </h1>

If you still work full time, your employer may offer an <a href="http://workplacementalhealth.org/Mental-Health-Topics/Employee-Assistance-Programs" id="49831538-2247-3379-a87d-feab6075323b"> employee assistance program </a> (EAP) as part of your benefits package. Its designed to help address a wide range of personal problems and concerns that interfere with employees well-being and work performance, according to the American Psychiatric Association (APA).

EAPs vary widely from company to company as far as what types of services are offered, but mental health counseling is often included. Generally they offer a certain number of therapy sessions for free. Even if you assume your company doesnt have an EAP, its worth asking anyway, as it may have instated new policies in response to the health crisis. For instance, Starbucks just recently announced they will cover <a href="https://www.forbes.com/sites/ruthumoh/2020/03/16/starbucks-expands-mental-health-benefits-offers-therapy-to-all-us-workers/#132067897698" id="da992923-e9a6-3f96-a785-8793c9e82257"> 20 free therapy sessions for their workers </a> .

How to get it: Talk to HR and check your companys internal website to find out the details of your specific EAP and how to take advantage of it.

<h1> 2. Talk to a therapist online </h1>

With <a href="https://www.womenshealthmag.com/health/a31481769/social-distancing-coronavirus/" id="584398fd-a8a5-382c-a3d9-d857d2b7f3f3"> social distancing </a> practices in place, teletherapy options are more important than ever. If you currently have a therapist, you can likely arrange online sessions (video, audio, or text) with them, Flint says. If not, Talkspace is a mental health platform that connects people with trained therapists digitally.

Right now, the service is offering frontline medical workers a free month of online therapy via Talkspaces Unlimited Messaging Plus plan, which includes unlimited text, video and audio messaging with a licensed therapist. If you're not a medical worker, you can sign up for a monthly plan, starting at $65 per month (though they're currently offering $100 off!).

How to get it: Sign up at <a href="https://www.talkspace.com/" id="53754706-a714-3ec8-a467-4543f78ff238"> Talkspace </a> and use code 1004U to get $100 off . Medical workers need to enter their NPI (National Provider Identifier) and state of residence for verification to get their free month.

<h1> 3. Join a support group through Real </h1>

Mental health care platform <a href="https://www.join-real.com/" id="ee5ab842-59f2-3e02-a511-c6c961439dc0"> Real </a> is offering one month of their digital therapy services for free, in order to provide support during the pandemic. You can participate in group discussions in their virtual group salons, have mental health check-ins with therapists, or attend other therapist-run digital events to help you feel more connected.

How to get it: See a list of services and activities and sign up at <a href="https://www.join-real.com/real-to-the-people" id="00a6249c-bc59-3e5a-ae73-602adec1a154"> Real to the People </a> .

<h1> 4. Practice mindfulness with Aura </h1>

Aura is an app to help you practice mindfulness, get better sleep and improve your emotional health. Theyre offering a free three-month subscription which includes unlimited access to their mindfulness meditations, life coaching, inspiring stories, and music, all created by experts.

How to get it: Visit <a href="https://app.aurahealth.io/redeem" id="d0950a6d-5a20-3e14-ac9f-7ff99552f903"> Auras site </a> and use code FINDPEACE2020 at checkout to get three months for free (no credit card required).

<h1> 5. Meditate with Simple Habit </h1>

Meditation is probably one of those things on your to-do list that youve always meant to try but havent quite started yet. Simple Habit is an app that aims to make a daily meditation practice easy by providing 5-, 10-, or 15- minute options. Simple Habit offers a free week, and then its $59.99 per year if you decide to keep it. However, in light of recent job losses, they are offering free premium memberships to all individuals in need starting now until the end of April 2020.

How to get it: Download <a href="https://www.simplehabit.com/" id="92875be0-efc1-362f-a075-15363274e27f"> Simple Habit </a> and sign up for the free-week trial. If you cant pay but want to keep the app, email them at <a href="mailto:help@simplehabit.com" id="5f398dcb-de3c-35c6-af85-36838b5e43b7"> help@simplehabit.com </a> to make arrangements for a free or reduced rate.

<h1> 6. Find calm with Dark Noise </h1>

Are you one of those people whose brain decides to kick into full anxiety mode as soon as you lay down to go to bed? Listening to ambient white noise can help calm your anxiety and soothe you to sleep. Charlie Chapman, founder of Dark Noise, an app that plays a variety of different ambient sounds, <a href="https://twitter.com/_chuckyc/status/1239241005557301253?s=21" id="4eb1370b-70b2-3e8c-ab53-be8377558f12"> announced </a> that in light of the pandemic, hes releasing the beta version for free. The beta version includes daytime white noise options as well. Maybe itll help people cope if they can simulate the sound of an office space or coffee shop while stuck in their homes, he said.

How to get it: You can purchase the <a href="https://apps.apple.com/us/app/dark-noise/id1465439395" id="080080ca-8b05-3629-a759-f5c6e5651147"> Dark Noise app </a> for $3.99 or download the <a href="https://testflight.apple.com/join/kpKtyijY" id="389f3c94-5026-3f14-aee1-3c3a097965bc"> beta version for free </a> , on Apple.

<h1> 7. Increase your sense of well-being with Headspace </h1>

Headspace is an app designed to teach you how to infuse more mindfulness into your everyday life. Being more mindful, even in small activities, can <a href="https://www.womenshealthmag.com/health/a24898094/meditation-for-anxiety/" id="88124f8e-9cc2-3ae5-aaea-a3646f32d728"> help you feel happier and less stressed </a> . To help doctors, nurses, and other frontline professionals, Headspace is offering the service for free to them.

How to get it: Health-care professionals can learn how to get their <a href="https://www.headspace.com/health-covid-19" id="6aae4da9-c645-358b-ab15-ab1f77aebbec"> free subscription </a> on the Headspace website. Everyone else can download the <a href="https://www.headspace.com/" id="d978f1f8-17c3-3d84-a40a-1b679bb2d1b3"> Headspace app </a> on the App Store for free, too, with in-app subscription options available.

<h1> 8. Access student counseling services </h1>

If you have children at home, its likely that their mental health (and consequently, yours) isn't in the very best place right now. Thankfully, most school districts are providing some type of ongoing free mental health support for kids and their families. This may include 24-hour hotlines, free videos answering common questions, referrals to local providers, lists of helpful books, and online yoga or meditation sessions. In addition, many school counselors are still available via phone or email.

If you are a student, many colleges and universities offer free counseling services through their student health centers. Services range from group therapy to meditation classes to individual therapy. Even though campuses are closed during the pandemic, many institutions are keeping their health services open virtually or over the phone for students at this time.

How to get it: Check the website for your child's school or school district for local details, or call your student health center or check your universitys website for info.

<h1> 9. Call a national mental health hotline </h1>

If you feel your mental health spiraling into bigger issues, its important to seek professional care from a physician or mental health professional, even if thats just via phone or email right now, Flint says. Traumatic events can trigger some serious mental illnesses, including suicidal ideation, so dont brush aside those feelings if you notice them in yourself or with a loved one, she stresses.

For general help with finding mental health resources, contact the National Alliance on Mental Illness at 1-800-950-NAMI (6264) or email them at info@nami.org . If you are in a crisis and need help immediately call the National Suicide Prevention Lifeline at 1-800-273-8255 or chat online with a counselor for free.

How To Access Free Therapy And Mental Health Care

There's no denying that the <a href="https://www.womenshealthmag.com/health/a31284395/how-long-does-coronavirus-last/" id="219c44db-0876-37f6-aa80-075761d8eaf0"> novel coronavirus outbreak </a> has led to a spike in anxiousness and uncertaintycollectively and on an individual level. Because of this, mental health resources are crucial right now.

How To Access Free And Reduced-Cost Online Therapy And Mental Health Care While You're Stuck At Home

Its important to explore all of these questions, not just for your mental health, but also for your cancer recovery, says Bonnie McGregor, PhD, a licensed clinical health psychologist and executive director at the . Your emotional well-being is tightly linked to your physical healing, she explains. Stress, in particular, can lower your immune system and for many people, worries about their job are a big source of stress.

One way to lower your <a href="https://www.womenshealthmag.com/uk/health/mental-health/a704369/how-to-beat-work-stress/" id="13aba209-1b79-30df-a899-afe99c4f8bf3"> job-related stress </a> is to have a plan to address those concerns before talking to your boss, she says. Some people prefer to keep their cancer diagnosis and treatment private at work but if you can, its best to tell people-at least your boss and HR-because it gives them the opportunity to support you, she says. You may be surprised at how many people will want to step up.

Be clear about what you will need from your job during your cancer treatment and after you return, McGregor says. This will be different for each person, but try to be as specific as possible about what time you will need off, how your work should be handled while you are gone, and what you will feel up to doing when you return, she says. And commit to yourself not to do more work than you can do or return sooner than you are comfortable, she adds.

<h1> The emotional and physical hurdles of returning to work after or during cancer treatment differs from person to person. </h1>

One of the biggest challenges is how to talk about the experience. Each person will have a different level of comfort, so only share what you want to, McGregor says. I tell my clients to educate their coworkers about their specific work-related needs, she explains, adding that its fine to draw boundaries about personal topics, like what treatments you had or side effects you experienced.

Its perfectly appropriate to say, Thats very personal, Im not comfortable discussing that at work or to give a vague answer like, Thanks for your concern but Im fine and excited to get back to work. Whats the status on our current project?, she says.

But many people with a cancer diagnosis find that working through treatments or returning to a job after is worth it, she says. Cancer can be a big blow to your sense of identity but your job can help you maintain a sense of who you really are, she says. It can even aid your healing process, giving you something to look forward to and a sense of purpose.

Every persons experience going through a cancer journey and a job will be unique-so we asked a group of women whove been through it to share how they returned to or managed their careers, without compromising their treatment.

<h1> Supportive coworkers helped me get through cancertwice. </h1>

What It's Like To Go To Work Post-Cancer Treatment

I got a cancer double-whammy: In 2018, I was <a href="https://www.womenshealthmag.com/health/a19993974/breast-cancer-story/" id="fa23193f-1b95-3f89-a983-26b556eefde6"> diagnosed with breast cancer </a> and went through treatment for it, only to be diagnosed earlier this year with <a href="https://www.womenshealthmag.com/health/a19976167/uterine-cancer-lynch-syndrome/" id="f13f975f-0845-3847-a74c-b52270338f74"> endometrial cancer </a> . I just finished up chemotherapy for the most recent cancer. Its definitely impacted my career.

I work as an editor in the curriculum development department of a local college. Both times, I took one to two months off of work to go through cancer treatments. Thankfully, my workplace and manager were very sympathetic and accommodating. I was nervous to tell my boss and coworkers at first-it wasnt even an option to try and hide it-but I was amazed and how supportive everyone was. This made all the difference for me.

I needed the time off for the treatments. I dont think I could have worked and done chemo. But after about a month at home I started to get really bored and missed my coworkers so it was actually a relief to go back to work. Human resources even offered counseling to help with the transition of returning, but I turned it down because I didnt feel like I needed it. My coworkers pitched in a lot and made it relatively easy to come back in and pick up where I left off. Having the option to work at home a couple of days a week also helped a lot with my recovery and transition back.

Having said that, I definitely had some bad days. Residual effects from the treatments made it difficult to focus on the work and my productivity dropped for a bit. Both times, it has taken me a number of months to really feel like I'm back in the groove at work. I am truly grateful for the flexibility and benefits that my workplace offers, and I realize that I'm more fortunate than many in my situation. Having cancer two years in a row sucks, but I'm doing my best to move on-and being able to come back to a job I enjoy has really helped with that.

-Nicholle Carriere, Edmonton, Alberta, Canada

<h1> Cancer treatments gave me the space and motivation to switch careers. </h1>

I was diagnosed with <a href="https://www.breastcancer.org/symptoms/types/idc" id="cedb4a37-0813-3377-a9f7-46ce48ceac16"> invasive ductal carcinoma </a> -a type of aggressive breast cancer-in 2015. Even though I was 16 weeks pregnant at the time, the situation was serious enough that I needed to start treatment immediately and I went through a lumpectomy surgery and six rounds of chemo. After my fifth son was born (healthy and totally fine!), I went through four more rounds of chemo, a bilateral mastectomy, 25 rounds of radiation, reconstructive surgery, and a radical hysterectomy.

"To say that it was a lot would be an understatement. Every facet of my life and body was turned upside down, including my career. Previously Id been a hair stylist but that wasnt an option during my cancer journey. Any spare energy I had-not that there was any-needed to go to my family.

However, cancer helped me discover a totally new career, as an author. I started writing soon after my diagnosis. At first it was just a way to get my feelings out but I quickly learned that I loved it and I had a knack for it. I began writing nearly every day. The more I wrote, the more at peace I felt. I decided that I wanted to actually write and publish a book.

Every facet of my life and body was turned upside down, including my career.

"It was a big goal, and a very daunting one at first. Writing during my treatments wasn't always easy. Chemotherapy frequently wiped me out, and the 'chemo brain' really slowed down the process as well. There was an upside though: Being stuck in bed so much gave me an opportunity to really focus on my writing in a way I never would have been able to do before cancer. By the time I finished my treatments, most of my book was written.

When I completed my cancer treatments, it was an odd sensation of, now what? Months of stress, physical strain, waiting on results, bedrest, and sympathetic looks from strangers and then suddenly I was expected to just be back to normal, but I was definitely not my old normal self anymore. I was so glad to have my independence back, but I didn't feel fully prepared to take on my responsibilities with my family and my writing.

"Now I was juggling appointments for parent-teacher conferences alongside meetings with my editor. It took me a while to find that balance between recovering from cancer, becoming a published author, and being a devoted mother. In 2018 my first book, , a book on how to deal with cancer when youre pregnant, was published.

In a way, Im grateful to my cancer for pushing me to do something Ive always wanted to do but always pushed off until later. Thanks to my illness, Someday I should write a book! became, Today I will write a book-and the treatment gave me the time and space I needed to make that career change.

-Stephanie Partridge, Gilbert, Arizona

<h1> Owning my own business made my cancer treatments both easier and tougher. </h1>

On July 15, 2015, I was diagnosed with Hodgkins lymphoma. I own a very busy daycare business, but while the chemo knocked everything out of me, quitting just wasnt an option, financially or mentally. Owning my own business was a curse and a blessing when it came to my cancer.

On the plus side, my business gave me motivation, a sense of purpose, and a reason to get up every day-things that can be hard to come by when youre fighting cancer. It was also a practical decision: Every chemo treatment was several thousand dollars each and I constantly worried about insurance and money. Another perk was I had some flexibility with my schedule. I scheduled treatments every other Friday and would find a sub so I could take that day off of work. It gave me a little time to recoup over the weekend and I could take it easier on my hardest day, which was usually the Monday following chemo.

The downside was that, because I was the one in charge, I couldnt rely on anyone else. Sometimes I couldnt get a sub; there were even times when I would have to take my little daycare kiddos with me to doctors appointments. The hardest part was finding the energy to be able to interact with the kids and be everything I needed to be in a day.

Because I was the one in charge, I couldnt rely on anyone else.

"It also got really tough during cold and flu season since the treatments tanked my immune system and little kids are germ factories. That was the only extended amount of time I ended up taking off from work. In addition, I had to tell parents they couldnt bring their kids right after getting vaccines, because it was a live virus and my immune system wouldnt be able to fight it off. The stress was immense.

Fortunately the parents were very understanding and tried their best to accommodate and help where they could. Treats, dinners, just checking in with me-all those little things meant so much to me and helped keep me going through my treatments. I have a really hard time asking others for help, especially with work, but cancer showed me how important it is to rely on others, and how so many people will step up when you need them.

<h1> I was expected to live just 18 months. Work helped me survive seven years. </h1>

I was diagnosed with stage 4 <a href="https://www.womenshealthmag.com/health/a19970430/colorectal-cancer-signs/" id="b0efa95c-b798-3406-affa-ef1abc980b41"> colon cancer </a> on Valentines Day in 2012. This type is considered terminal and I was given less than 18 months to live. I was a mother and a Youth Services Coordinator librarian at two libraries in Hatfield-both jobs I loved more than anything. So I said, F--- that-and I decided I was going to prove the doctors wrong.

I tried any and every treatment that might help my cancer. I did radiation and chemo and had multiple surgeries over the next seven years. I also did a variety of Eastern and homeopathic treatments in addition to the more mainstream treatments. This meant I did have to take some time off, especially after my surgeries, but I continued my career.

Thankfully my bosses and coworkers were very accommodating, giving me time off when I needed it and keeping me updated when I was out. I couldnt wait to get back to work. Whether or not I was in the office, I kept up on my special projects, designing book-themed events for the kids. During this time I even received several promotions. The hardest part was when the pain got the best of me and my body couldnt keep up with everything my heart and mind wanted to do.

Those kids at the library meant everything to me. I hated lying around just being sick and the thought of getting to see them again was one of the things that kept me going through my treatments. The kids would come to me when they needed a book or advice and would talk to me about their lives. When they would worry about their future (something I also thought about a lot) I would tell them not to stress about college or jobs yet but just to think about what their next step would be, and to do that. I was also very open with my struggles, to help them see that they too could deal with hard things in their lives.

I adored my husband and daughter but working gave me a sense of making a difference beyond the sphere of my immediate family. With a terminal cancer diagnosis, I needed a purpose in life, to feel like I was really making a difference in the world, and my job gave me that.

-Shauna Strattonmeier*, Hatfield, Massachusetts

*Editors Note: Shauna recently passed away due to complications of her cancer. Her sister, April Copeland, shared Shaunas story with Womens Health, with her sisters permission before her passing. Shauna wanted her story told as a way to share hope and healing with other women who may be struggling with a terminal cancer diagnosis.

Work is a major part of many peoples lives. A cancer diagnosis is life-changing. So it makes sense that going through cancer will likely have a profound <a href="https://www.womenshealthmag.com/health/a19914412/how-to-handle-your-cancer-diagnosis-at-work/" id="9ec262ad-a6be-347e-abbb-17613e36d07b"> effect on your career </a> . But while that shouldnt be your primary concern as you go through your treatments, eventually you will have to deal with aspects like whether or not to tell coworkers,...

4 Women On How They Navigated Their Careers During Cancer Treatment

Eh, not so much. Heart attacks look way different in women. While, yes, many women experience chest and arm pain, it's entirely possible to have a heart attack without these symptoms, says , MD, a cardiologist and co-director of the Womens Center for Cardiovascular Health at Columbia University.

Other include jaw pain, shortness of breath, extreme fatigue, dizziness, back pain, nausea, hot flashes, indigestion, and even something that feels like an anxiety attack.

Heart disease is the number one killer in the U.S. for women (men, too!) and is responsible for one in three female deaths, according to the . But "too many women dont realize that heart disease is the greatest risk to their health," says Dr. Haythe. "Women need to be even more educated because they're more likely to have atypical symptoms."

If that weren't tricky enough, each individual may experience different symptoms. Here, five heart attack survivors reveal exactly what their heart attack felt like.

<h1> "I felt like I had a large pill stuck in my throat" </h1>

"I actually had three heart attacks in three days. I experienced my first heart attack on April 10th, 2014, a second on April 11th, and a third on the 12th, just hours after being released from the hospital. The last one was so severe I was considered dead for a few minutes and its miracle the doctors were able to bring me back.

"Looking back, I realized Id been having heart symptoms, like numbness in my left arm and stiffness in my neck, since November of 2013. During my actual heart attacks, my chest felt as if something was stuck, like I swallowed a large pill and it wouldnt pass. I also experienced nausea, hot flashes, sweating, clamminess, and extreme fatigue. But if I had to sum it up, I would say my body felt like a lot of circuits misfiring at one time.

"After surgery to put a stent in, my cardiologist told me I needed to rethink my entire lifestyle, mentally and physically. I took his advice and today I'm happy to say that I exercise five days a week with a combination of yoga, cardio, and weight lifting. I admit that I have a slight advantage over most as my husband is a fitness coach; he helps me stay the course! We all need support and encouragement for this journey."

Tara Robinson, 45, volunteer for the American Heart Associations Go Red For Women " <a href="https://www.goredforwomen.org/en/about-heart-disease-in-women/real-women" id="52d87f9e-038d-34e1-a4fc-df4725f08050"> Real Women </a> " campaign

<h1> "I felt like I had awful heartburn." </h1>

"I had just finished teaching three high-intensity classes, and I felt a pain in my chest, but I brushed it off as heartburn. Then, as I was walking up the stairs at my gym for a meeting, I suddenly felt extremely fatigued-so much so that I didn't think I'd be able to make it the rest of the way.

"Seconds later, I felt hot and sweat started rolling off of me, like I had just gotten out of a sauna. I also suddenly wasn't able to catch my breath, I felt nauseous, I had cramping in my hands, and my chest pain was getting worse and worse.

"I kept saying I was fine, but my coworker knew better, so she called 911. Paramedics did an EKG and immediately threw me in the ambulance and rushed me to the hospital.

"Within an hour, I had an angiogram to remove a clot that had blocked my left anterior descending artery 100 percent. The second it was out, I felt immediate relief. My cardiologists best guess was that stress or exercise, or a combination of the two, caused a tear in my artery, which forced the blood to clot. I found out later that the majority of people with this same blockage die.

"I feel so fortunate to be able to lead my healthy lifestyle today, but its always in the back of my mind. Now I have regular checkups for my arteries and am careful not to overdo it with intense exercise. The experience has just made me so thankful for every day I have!"

<a href="https://www.instagram.com/s_stands_for_strong/" id="ab216e8c-30b4-309c-a8d1-63f20ede820e"> Shannon Schleicher </a> , 39, a personal trainer and fitness coach for Life Time Athletic

<h1> "I felt like I was hiking Mount Everest-on flat ground." </h1>

"I was on what was supposed to be an easy hike with my friend, when all of a sudden I felt super breathless (we weren't even out of sight of the parking lot yet), and I had pain shooting down my left arm.

"I sat down on a rock and told my friend I felt fine-the hike should've been easy, I had just completed a half marathon and was recently checked out by my doctor for mild chest pain-but he didn't believe me and rushed me to the doctor.

"When I got there, the doctors found that the left main artery of my heart was 98 percent blocked and the blockage was very close to my heart-a condition referred to as "the widow maker" because it's so often lethal. I was just 33 years old and in great shape, but it turns out I carry a gene that greatly increases my risk of heart disease. (My dad had his first heart attack at 32!)

"Since that fateful day, I had three surgeries and five stents put in. I also need to follow a strict vegan, low-cholesterol diet. But today I'm doing great and back to doing the activities I love, including starting my own fitness company."

<a href="https://www.instagram.com/mika.leah/" id="46bb2cf3-de52-3ef3-a1c2-35ff32f671be"> Mika Leah </a> , 41, founder of and volunteer for the American Heart Associations Go Red For Women " <a href="https://www.goredforwomen.org/en/about-heart-disease-in-women/real-women" id="52d87f9e-038d-34e1-a4fc-df4725f08050"> Real Women </a> " campaign

<h1> "I thought I had breast cancer." </h1>

"In early 2008 I started having some strange symptoms-my left shoulder hurt for no reason, I was having a hard time answering questions because my brain felt foggy, and I had what felt like electric shocks all down my left side. But none of them felt severe enough to get checked out, so I brushed them off for nine months.

"Then, almost overnight, the electric shocks intensified on my left torso and I started to have pain in my chest. Breast cancer was the first thing that popped into my mind, but before I could make an appointment to get it checked out, my health went downhill-fast.

"I woke up one morning feeling awful-super tired, my back hurt, and I was nauseous-but I went into work anyhow. Once there, I told my coworker how I felt, adding that my chest felt like it was getting crushed. He immediately said, 'That sounds like a heart attack.'

"I thought he was crazy. I was only 37, I wasn't overweight, I didn't have clogged arteries, and I was very fit. Still, he insisted on taking me to the hospital. Once we were there, I had a full-blown heart attack in the waiting room of the ER.

"During the entire ordeal, I never thought "This is it, I'm having a heart attack." I just felt miserable and knew something was terribly wrong. Looking back, I realize I overlooked one huge risk factor: my family history of heart disease. After I had my heart attack, I found out that nearly everyone on my mom's side had early heart disease. My grandfather also had a heart attack at 37.

"The whole experience was terrifying and I still feel traumatized remembering it. But in a way, it was a really good wake up call. Now that I know my risks, I can be better prepared. I take heart medication and a baby aspirin every day, and I get tested regularly. I'm back to my favorite sport-rock climbing-but I make sure to tell everyone to ask their parents about their history of heart disease."

Lilly Rocha, 47, volunteer for the American Heart Associations Go Red For Women " <a href="https://www.goredforwomen.org/en/about-heart-disease-in-women/real-women" id="52d87f9e-038d-34e1-a4fc-df4725f08050"> Real Women </a> " campaign

<h1> "I thought I was just having a panic attack." </h1>

"I was just 21 years old and a senior in college when I had a heart attack. I was at my apartment with my roommates, getting ready to go to soccer practice when I started having what I thought was anxiety. My mother had just died six weeks earlier (of heart disease!), and I was still very much grieving her loss.

"Every time I took a breath, my chest would hurt when I exhaled. After a few minutes, the pain in my chest increased until it felt like someone was both squeezing and stabbing my heart. It wasnt the worst pain in my life, but it was extremely uncomfortable. I felt faint and lightheaded. I was cold, but I was sweating and nauseous too.

"But the weirdest part was that my wrists felt numb-almost like my arms were asleep, but the feeling was focused around my wrists. It didnt matter how I sat, laid, or stood, the pain and the weird feelings wouldnt go away. Thats when I knew something was really wrong.

"I went to the hospital where doctors discovered a blood clot partially blocking one of my arteries, which had caused a heart attack. They were able to break up the clot with medication, so I didnt need surgery.

"Today Im doing great and I only have two restrictions: I am no longer allowed to participate in contact sports (like soccer) to prevent clot movement or formation from injury, and I'm supposed to keep my heart rate below 170 beats per minute as a precaution not to strain my heart.

"My mom was just 58 when she died and I still miss her every day. Her memory reminds me why heart health is so important, even in young, seemingly healthy women."

Molly Schroeder, 28, volunteer for the American Heart Associations Go Red For Women " <a href="https://www.goredforwomen.org/en/about-heart-disease-in-women/real-women" id="52d87f9e-038d-34e1-a4fc-df4725f08050"> Real Women </a> " campaign

5 Women Share Exactly How A Heart Attack Feels

You'd totally know if you were having a heart attack, right? You'd clutch your left arm in pain, immediately fall down to the floor, and head to the hospital immediately.

5 Women Share Exactly What It Feels Like To Have A Heart Attack

Its real name is donovanosis and it became a hot topic last year after a woman in the U.K. was diagnosed and a <a href="https://www.lep.co.uk/news/health/rare-sti-which-causes-genitals-to-erupt-into-flesh-eating-ulcers-diagnosed-in-southport-1-9313588" id="c88f666a-f838-374e-adde-025a8ec9ee83"> story </a> on the scary-AF infection went pretty viral. But don't worry because a lot of the colloquial terms used to talk about it aren't actually alllllll that accurate, plus it's uncommon.

So here's *everything* you need to know that'll also make you feel way more at ease about it.

<a href="https://www.cdc.gov/std/tg2015/donovanosis.htm" id="7ea09ee8-911c-35f3-a920-10ec463fefe2"> Donovanosis </a> (granuloma inguinale), is a sexually transmitted bacterial infection. While its not super common, it is super memorable thanks to the characteristic oozing genital sores that just keep getting bigger and bigger unless treated with antibiotics, says <a href="https://www.drsherry.com/" id="6224a5da-b371-353e-a62b-41fc3375e3d3"> Sherry Ross </a> , MD, ob-gyn and author of She-Ology. The sores are the reason for its "flesh-eating" nicknamebut more on that in a minute.

<h1> How would I even get this STD? </h1>

Donovanosis is spread through skin-to-skin contact, not through fluids, so any type of intimate contact can transmit the disease, even if its not technically sex, according to the <a href="https://medlineplus.gov/ency/article/000636.htm" id="a386f431-ea08-3d75-af0e-217610a7f12f"> National Institutes of Health </a> (NIH).

The most common way to spread it is through sexual contact, usually through vaginal or anal sex, Dr. Ross says, but you can also get it through oral sex, non-sexual skin-to-skin contact, and a mother may pass it on to her baby during childbirth.

<h1> So how common is donovanosis, really? Like do I need to be freakin' out over here? </h1>

Thankfully, donovanosis is pretty rare. Its found most commonly in warmer countries, like southeast India, Guyana, and New Guinea. There are about 100 cases per year in the U.S., but most of those are brought back by people traveling abroad, per the NIH.

Unfortunately, since "most people in the U.S. have never heard of it, most doctors in the U.S. havent either, which can make diagnosing it difficult, Dr. Ross points out. Its not something we check for in a standard STD screen.

<h1> Okay, I gotta know: Is donovanosis *really* flesh-eating? </h1>

Nope! While the sores from donovanosis can get pretty bigand therefore appear to eat your fleshtechnically its not actually flesh-eating bacteria that leads to flesh-eating disease (which is actually known as necrotizing fasciitis), Dr. Ross explains.

Necrotizing fasciitis is the death of tissue and can be caused by many different kinds of bacteria. (Fun fact: The bacteria that causes strep throat is actually the most common.) But donovanosis is caused by a different type of bacteria entirely, and the tissues usually recover after treatment, she explains.

True flesh-eating bacteria generally causes permanent damage and is notoriously difficult to treat with antibiotics, while donovanosis appears to respond well to antibiotics, Dr. Ross says. Whew.

<h1> What are the symptoms of donovanosis? </h1>

The primary symptom of donovanosis is painless sores, usually in the groin region, that grow into open ulcers with a beefy, red appearance, according to the <a href="https://www.cdc.gov/std/tg2015/donovanosis.htm" id="53664dc8-b980-35ec-a337-88564258b968"> Centers For Disease Control and Prevention </a> . These sores often start in folds of skin, most commonly in the labia, around the anus, or under a mans scrotum. While they dont normally hurt, they may leak fluid and will bleed easily. The sores look quite alarming, but it looks more painful than it is, Dr. Ross says.

If the sores become infected, which they often do when left untreated, you may have secondary symptoms of an infection, including fever, chills, swollen lymph nodes, and/or a foul odor, she says.

<h1> *If* I happened to get donovanosis (omg), what would treatment look like? </h1>

This is not something that will go away on its own and in fact will get much worse, Dr. Ross says. You need to see your doctor and get a prescription for antibiotics.

The CDC recommends azithromycin for a minimum of three weeks but it can recur, so youll need to keep an eye out for new ulcers for at least another year. Treating the disease early is often very successful. But if you wait too long you may get permanent damage and scarring, the NIH says.

However, because donovanosis is so uncommon in the U.S., it can be hard to get the right diagnosis, and therefore the correct treatment. You need to be honest with your doctor about any countries you may have visited recently and any sexual contact youve had, she says. If you know youve had sex with someone with donovanosis, alert your doctor right away even if you arent showing symptoms.

Condoms are not enough to protect you from donovanosis. Because the sores can be in places where condoms dont cover, the only sure way to prevent getting it is to not have sex with someone who has it. Use common sense: If you see a sore on a potential partner, even if you dont know what kind it is, do not have sex with them, she says. How will you know if they have sores? Turn the lights on and look, she says.

It will also help to make sure youre familiar with your own genitals, both by touch and by sight (using a mirror), Dr. Ross says. Just check things out while youre in the shower and if anything feels off, get it checked out, she says.

Another option? Take regular vaggiesor vagina selfiesso you can compare how things are looking down there, she suggests.

The bottom line: Donovanosis is really uncommon in the U.S.so don't freak out for no reason. But if you ever have sex with a new partner and do notice sores, head to your doctor right away.

Ok, What Is The Deal With This 'Flesh-Eating' STD?

There's a new STD in town, and its symptoms are uh....pretty alarming. The name's donovanosis, and it's often referred to as the flesh-eating STD. The scariest part is youve probably never even heard of it, much less know how to protect yourself against it.

Um, How Worried Do I Need To Be About The ‘Flesh-Eating’ STD, Donovanosis?

2) Thyme Thyme functions as both a culinary herb and a medicine, says <a href="https://www.amazon.com/Michael-S.-Fenster/e/B0069YJ0B6%3Fref=dbs_a_mng_rwt_scns_share" id="dbc6fc04-fb24-3c17-a17d-daf3923b9f03"> Michael S. Fenster </a> , MD, interventional cardiologist, author, and professional chef. The leaves and flowers contain thymol and carvacrol, which act as antispasmodics, expectorants, and contain antibacterial and antiviral compoundsall of which can help improve coughs, he explains. Add the herb to your meals or enjoy it in a soothing tea. wmaster890 - Getty Images

3) Boswellia This herb, more commonly known as frankincense, has been used for centuries to treat coughs, particularly those than come from inflammation of the lungs or other areas, Dr. Fenster says. Its potent anti-inflammatory compounds can help both in soothing a cough and fighting the oral pathogens that can cause them, he explains. Dissolving boswellia in hot water and inhaling the steam helped reduce coughing from asthma and bronchitis, according to a study published in the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924999/" id="d21111f1-fc90-3c5b-ad4d-64bdfcbdd464"> Journal of Traditional and Complementary Medicine </a> . Madeleine_Steinbach - Getty Images

4) Ginger Eating pungent spices, including ginger, cinnamon, and anise, can help strengthen your respiratory system, Dr. Loo says. These spices can be brewed into a delicious herbal tea and the warm water and steam have the added benefit of helping to open up your lungs, she says. Purified ginger put in a nebulizer helped relax peoples airways and reduce coughing, particularly dry coughs related to asthma, according to a study published in the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3604064/" id="c3419689-89d4-365c-af35-93a9870a4726"> American Journal of Respiratory Cell and Molecular Biology </a> . Maya23K - Getty Images

5) Chili peppers Spicy foods are a natural way to strengthen your respiratory system, Dr. Loo says. But some spicy foods, particularly ones containing capsaicin, like chili peppers, can significantly reduce the congestion and coughing that come from constant post-nasal drip from allergies or rhinitis, according to a study published in <a href="https://www.ncbi.nlm.nih.gov/pubmed/21802026" id="52549dad-c0c0-3890-a85f-894fe57c9b3f"> The Annals of Asthma, Allergy, and Immunology </a> . Patients who used a nasal spray containing capsaicin saw improvement in under one minute that lasted for up to an hour, they found. Xesai - Getty Images

6) Marshmallow root Marshmallow root has been used for centuries to help deal with cold symptoms, including coughs, and it can actually help, according to a meta-analysis published in <a href="http://www.ijpsi.org/Papers/Vol5(5)/D0505015028.pdf" id="46d84bf9-bd34-3fe6-a4d9-a7bef0408f82"> International Journal of Pharmaceutical Science in Invention </a> . The marshmallow herb contains a compound called mucilage, which coats the throat and soothes irritation. The researchers recommend taking it in capsule form or drinking marshmallow root tea. matrixnis - Getty Images

7) Almond milk The idea that eating or drinking dairy products causes increased mucus and coughing is a myth, nor does it worsen a cough from an existing cold, according to research published in <a href="https://www.ncbi.nlm.nih.gov/pubmed/2154152" id="7a2dbc80-239e-3333-a100-bd8007d9819e"> The American Review of Respiratory Disease </a> . But many people associate dairy with congestion because milk has a similar texture and viscosity to mucus which can make it feel like its sticking in your throat, according to the <a href="https://www.allergy.org.au/patients/food-other-adverse-reactions/milk-mucus-and-cough" id="59d1a6c2-882b-3ba1-a856-37376ffeb9c9"> Australasian Society of Clinical Immunology and Allergy </a> . If you have a dry cough and are craving something creamy to coat your throat and ease the scratchiness, but want a thinner texture, almond or coconut milk is a good replacement, Dr. Loo says. jlcst - Getty Images

8) Honey One of Dr. Uypitchings favorite home cough remedies is a big spoonful of honey. Not only is it tasty but its been shown to be just as effective in suppressing coughs, particularly those caused by upper respiratory tract infections, as some over-the-counter cough medicines. Patients given a tablespoon of honey before bedtime got as much, or more, relief than they did when given dextromethorphan, a common ingredient in cough medicines, according to a study published in <a href="https://www.ncbi.nlm.nih.gov/pubmed/18056558" id="1be624a1-f18f-3035-a4f4-4042f06f2653"> The Archives of Pediatric and Adolescent Medicine </a> . rvbox - Getty Images

9) Salt water gargle Coughing isnt just from issues in your lungs. In fact, sore, irritated, and inflamed throats are a very common cause of coughs, Dr. Uypitching says. A good way to help calm your throat, and your cough, is to make a <a href="https://www.womenshealthmag.com/health/a28724303/salt-water-gargle-sore-throat/" id="024aafaf-1955-3c01-abe6-089c8c6caaf6"> warm solution of water and salt </a> and gargle it for 30 seconds, she says. fizkes - Getty Images

10) Chicken soup Chicken soup is a time-honored cold remedy in many cultures and for good reason, Dr. Uypitching says. Not only does it combine several other proven cough remedieswarm water, steam, herbs, salt, fluidsbut it may have cough-fighting properties of its own. Chicken soup significantly lowered signs of infection from colds and flus, in a study published in <a href="https://www.ncbi.nlm.nih.gov/pubmed/11035691" id="653b58f5-9431-38d4-a550-5536396617f2"> Chest </a> . PhotoGeo7 - Getty Images

11) Neti pot A Neti pot is a small kettle used to flush out the sinuses. You fill it with a warm salt water solution and then pour it gently into one nostril, allowing it to travel through your sinus cavities and out your other nostril. While it may sound weird, its actually an effective remedy for coughs caused by sinusitis or sinus congestion, Dr. Uypitching says. Just make sure youre using purified water so you dont introduce other germs into your sinuses. MaRussya - Getty Images

12) Steam shower The research on steam, by itself, as a cough remedy is surprisingly mixed, with some studies showing that it helps while others show no benefit. But regardless of whether or not it produces statistically significant results, many coughing patients find a hot shower very comforting and soothing and it certainly wont hurt to try, Dr. Uypitching says. One way to make steam more effective is to combine it with other things, like herbs or menthol, she says. Gen Sadakane / EyeEm - Getty Images

The 12 Best Natural Remedies For A Cough, According To Doctors

2) So what happens when a spider bite becomes infected? While poisonous bites are rare, any bitespider or otherwisecan turn serious if it becomes infected, says Arnold. There are three main complications that can arise from bites: cellulitis, blisters, and swelling, says Arnold. When a spider bite turns into cellulitisa common (although painful) skin infectiona rash begins to spread around the wound, and the skin becomes painful and hot to the touch. Another common reaction to many spider bites is to get "weeping" blisters at the site (they look puffy and fluid-filled). Small blisters on their own, with no other symptoms, don't necessarily need special care. But if a blister opens, it becomes at risk for infection, says Arnold, so don't try to pop them! If you think you may have an infection at the bite site, whether from cellulitis or open blisters, it's best to have your doctor take a look. Swelling is another very common symptom of insect or spider bites. Even though the swelling can get quite pronounced it's not necessarily a problem, as long as it goes down within a few days. But if the swelling doesn't go down, gets significantly worse, or is accompanied by other symptoms, it's time to get medical attention, says Arnold. <a href="https://www.instagram.com/p/BONHeFmhxAl/" id="ae58c9be-824e-35ab-ad7c-2a01c267d409"> See the original post on Instagram </a> yuckygross@Instagram

3) Jumping Spider And Wolf Spider Bites The two most common spider bites are from house spiders, specifically the jumping spider and the wolf spider. While it can be scary to be bitten by any spider, these bites normally aren't any more painful than a bee sting and shouldn't cause problems beyond some redness, swelling, and itching, Arnold says. Treat these at home by washing the site with soap and water, using cold compresses, and taking an ibuprofen to reduce pain and swelling, he adds. RELATED: 9 GENIUS WAYS TO RELIEVE BUG BITES <a href="https://www.instagram.com/p/BeeQxz1lM3a/" id="ffc75b5c-83ec-3054-a097-50a6d9873308"> See the original post on Instagram </a> hchharding@Instagram

4) Black Widow Spider Bites Of all of the spiders, black widows pose the greatest health threat to Americans, according to <a href="http://spiders.ucr.edu/myth.html" id="67054f62-8509-3933-a5f9-10ef502994f1"> Rick Vetter </a> , Ph.D., a spider expert in the department of entomology at the University of California, Riverside. Their bite is extremely painful and, while an antivenin (a.k.a. anti-venom) exists now, before it was discovered, about 5 percent of bitten people died. Think you can ID a black widow bite on sight? Not so fast: The actual bite looks a lot like any other spider bite. However, they do tend to become more swollen and red than your general household spider bite, he says. Black widow spiders are tough to identify, as well. Only female black widows have the characteristic red hourglass-shaped markings on their backs. Male and immature black widows have tan and white stripes, Vetter says. Because these types of bites are so serious, if you strongly suspect you were bitten by a black widow or you develop muscle cramping, abdominal and chest pain, high blood pressure, a racing heart, and/or vomiting within two hours of a bite, go to the ER immediately, Arnold says. <a href="https://www.instagram.com/p/mVRbP5PtA3/" id="6b767874-2f83-3fd3-a431-05f015a4d50c"> See the original post on Instagram </a> y2caitlin@Instagram

5) Brown Recluse Spider Bites The brown recluse (also known as the fiddleback spider or violin spider) is one of the most venomous spiders in America, but they are limited to very specific geographic regionsif you don't live in one of these places, it's highly unlikely you need to worry about this type of bite, Vetter says. (Check out this <a href="http://spiders.ucr.edu/images/colorloxmap.gif" id="2264c9e2-448e-319f-a290-a34df124ccfd"> map </a> to see if you're in the danger zone.) And despite what you may have heard, even where brown recluses are present, they rarely bite, he adds. To identify a brown recluse, look for six eyes arranged in pairs. (Although getting close enough to see the eye pattern on a spider sounds, frankly, terrifying.) Brown recluse bites do happen though, and when they do, they are often described by "sharp burning pain," Arnold explains. Within several hours, the bite area becomes discolored and forms an ulcer that can takes several weeks to heal. In addition to the wound, individuals can also develop fevers, muscle aches, and in rare cases, severe anemia as a result of the venom. Start by treating any bite at home with cold compresses and an antibiotic cream, but if you start to show severe symptoms, including a lot of swelling, increased pain, fever, spreading rash or other sign of infection, get medical attention immediately, he adds. There isn't an antivenin, but they can treat the symptoms and manage the infection. <a href="https://www.instagram.com/p/5FX1qJIhUS/?utm_source=ig_embed&amp;utm_campaign=embed_loading_state_camera" id="fc7cf453-d696-3345-a82b-b5833d85fbcd"> See the original post on Instagram </a> ashley_parsons@Instagram

6) Hobo Spider Bites The hobo spider is actually a pretty common venomous house spider in the U.S., but despite some scary media reports, they're not aggressive and will only bite if provoked, according to the <a href="https://www.fs.fed.us/r1/fire/nrcg/Committees/Operations/ims/ims_web_site/Hobo%20Spider.htm" id="86e7828a-b5aa-3a65-a9ab-1d5466b7d2d4"> U.S. Forest Service </a> . In addition, about half of hobo spider bites are "dry," meaning they contain no venom, the service adds. If you do receive a venomous bite, within a few hours it will become red and hard, similar to a mosquito bite, and within a day or two will develop blisters. After the blisters open, a scab typically forms along with a rash that often looks like a target or bull's eye. Because these wounds can become necrotic (as in, infected to the point they start killing surrounding tissue) and can last for years in some cases, you should see a doctor immediately, Arnold says. There isn't an antivenin but they can treat the symptoms and manage any infection with antibiotics. Hobo spiders can be hard to identify, according to the Forest Service. They are large and often have chevron-type markings on their backs, but these won't be visible on darker-skinned adult spiders, which is why it's important to get any bite checked out if it starts to show signs of infection or you see a target forming on your skin, Arnold says. <a href="https://www.instagram.com/p/eNM-rPyZ3k/?utm_source=ig_embed&amp;utm_campaign=embed_loading_state_camera" id="f900f010-683a-367b-a53a-53f722823fa8"> See the original post on Instagram </a> eplevinski@Instagram

Do You Have A Spider Bite? These 7 Photos Can Help You Tell

Intermittent fasting involves eating only during certain time-restricted periods. And it turns out Ive been doing it practically my whole life.

Heres my confession: <a href="https://www.womenshealthmag.com/food/a22852098/i-hate-breakfast-foods/" id="634c92c0-73dd-398c-a4f0-e12219ad82e9"> I hate breakfast </a> . So when I discovered that skipping it could actually be healthy, it was like I just got permission to do what my body wanted to do anyhowand I ran with it. Literally. Nearly three years ago, I decided to formalize my eating style and embrace intermittent fasting.

While there are <a href="https://www.womenshealthmag.com/weight-loss/a28563472/intermittent-fasting-diet/" id="830e1e2b-23b8-33d9-ad93-bd937b802372"> lots of different ways to do it </a> the <a href="https://www.womenshealthmag.com/weight-loss/a21729470/16-8-diet/" id="6d071bf3-e03d-37dc-aa21-8f11859b535e"> 16:8 diet </a> , <a href="https://www.womenshealthmag.com/weight-loss/a25479354/what-is-the-omad-diet/" id="79c019d2-3159-31b3-a693-701272e0b5fd"> OMAD (one meal a day) </a> , the <a href="https://www.womenshealthmag.com/weight-loss/a19484670/5-2-diet-intermittent-fasting/" id="70c35a47-dd92-339e-a56c-762220f890f0"> 5:2 diet </a> the basic idea of intermittent fasting is to your limit your eating to a particular window of time. After trying a bunch of different protocols, I finally settled on 18:6, meaning I fast for 18 hours a day and eat during a six-hour window, from 2 to 8 p.m. each day. From an eating standpoint, it was one of the easiest things Ive ever done; Im not usually hungry until about then anyhow.

Yet there was one thing thats always bothered me. How was it affecting my body when it came to exercise? I work out six days a week, doing a mix of cardio, yoga, and weight lifting. My workouts are non-negotiable, as they are essential to dealing with my lifelong depression and anxiety issues. While Ive always felt fine <a href="https://www.womenshealthmag.com/fitness/a19997136/fasted-cardio/" id="5dbea65a-b02f-3bda-a51a-3097d70ab5ba"> working out in a fasted state </a> , Ive wondered if maybe I was doing some kind of long-term damage and just didnt realize it yet. So I decided to find out.

<h1> Can you exercise while intermittent fasting? </h1>

The short answer is yes, says <a href="https://facultyexperts.jwu.edu/poyourow-jonathan.html" id="056d63a1-5539-31de-a2f6-e0a07047636e"> Jonathan Poyourow </a> , RD, CSCS, a sports dietitian, professional chef, and associate professor of nutrition at <a href="http://www.jwu.edu/" id="5417039c-f5f0-3594-a976-98193d575d21"> Johnson &amp; Wales University </a> . Do you have to do intermittent fasting to achieve your diet or fitness goals? Absolutely not, <a href="https://facultyexperts.jwu.edu/poyourow-jonathan.html" id="8615e698-87eb-378b-a0c8-4c40cc5e4066"> Poyourow </a> explains. But if you want to try fasting, there are ways to make it work with your workouts.

The longer answer is that it depends on many factors, including your age, overall health, fitness level, goals, nutrition, and lifestyle.

But if you consider yourself a serious athlete, it might not be the best fit. I do not support combining intermittent fasting and working out, especially for athletes, says <a href="https://pointenutrition.com/about-dance-nutritionist/" id="c4fe0d08-856a-34e3-aeeb-650d1b7d66e5"> Rachel Fine </a> , RD, a registered dietitian nutritionist, a board-certified specialist in sports dietetics, and owner of <a href="http://www.pointenutrition.com/" id="843ecd85-c97b-3703-a4b6-af50496e3ff8"> To The Pointe Nutrition </a> . For people who work out a lot, the goal of a diet should be fueling the body and that can be hard to do with intermittent fasting.

Working out, particularly when you do it almost daily, puts a lot of stress on your physical and metabolic systems and to support your workouts and recover properly you need a certain amount of calories strategically eaten throughout the day, Fine explains.

Ultimately its about whether it fits with your lifestyle and your body, its very individual, Poyourow says, adding that he recommends talking to a doctor before starting any type of fasting plan if you have any health concerns.

Halle Berry swears by a combination of keto and intermittent fasting:

<h1> So how should you time exercise while intermittent fasting? </h1>

Poyourow recommends timing your fast so your workout happens at the end of it. Is it going to be painful to hit the gym after, say, a 16-hour fast? Yesbut you'll get used to it.

It will likely take a few weeks for your body to adjust and during that time you should take it easy, Poyourow says. But your body can and will adapt after which you should be fine to stick to your regular schedule, even on the days you are fasting.

The important thing to keep in mind for people who do IF and exercise a lot is that you have to keep drinking water, lots of water, Poyourow says. You need to drink one-half to one gallon of water per day and if you sweat a lot, consider adding an electrolyte tablet, he advises.

You might also maximize your weight-loss potential by saving your sweat session for the end of your fast. Studies have shown that it takes a good 10 to 12 hours to burn up your glycogen stores and switch to mainly burning fat, he explains. So working out at the end of your fasting period means youll be using more of your stored fat for energy.

Plus, your muscles will be primed by your workout to better absorb the protein and nutrients from your breaking the fast meal, he adds.

The key is to listen to your body and learn to recognize what is normal you-can-push-through-it pain from working out and what is unusual for you, he says. If it hurts in a bad way, stop doing it.

I usually hit my workouts in the middle or towards the end of my fasting period, mainly for practical purposes. Between being a mom and working full time, I dont have the mental bandwidth to worry about timing everything perfectly, but the slight fluctuations in timing make little difference in how I feel or perform.

But listen, if you feel like breaking your fast with a snack before your workout, it's no big deal, and if it helps you exercise longer and harder then its worth it, Poyourow says.

You have to have enough energy to workout, he explains. Is it even worth working out if youre just dragging through it and feeling miserable?

When it comes to what to eat, Fine says to skip the processed pre-workout drinks, powders and bars and instead recommends a whole-food snack that combines protein and carbs, like a piece of whole grain toast with almond butter.

<h1> Can you build muscle while intermittent fasting? </h1>

As long as youre getting enough protein and nutrients as part of a healthy, balanced diet overall, then your muscles will be just fine, Poyourow says. Im a girl who lifts and likes to lift heavy so the thought that IF could be stunting my muscle growth was scary to me.

So over the past year I decided to start tracking my body fat percentage and lean muscle massand Ive actually dropped three percent body fat and put on nearly four pounds of muscle. Im just a study of one but for me, my muscles do just fine on IF.

<a href="https://www.instagram.com/p/BlI8RFBFpNh/?utm_source=ig_embed&amp;utm_campaign=loading" id="32b2cb8a-b61d-3599-ae0a-86b93b9cdb74"> View this post on Instagram </a> <a href="https://www.instagram.com/p/BlI8RFBFpNh/?utm_source=ig_embed&amp;utm_campaign=loading" id="06050495-1bcc-3dcb-a499-151cba3c033c"> For all the people who don't believe me when I say I sweat like a dude... They say everyone has a talent! (And no I'm not lactating. Those marks are from where my soaking wet braid kept smacking me ) </a> A post shared by <a href="https://www.instagram.com/charlottegfe/?utm_source=ig_embed&amp;utm_campaign=loading" id="a3674db3-2303-3ab3-a8d4-7488772d512f"> Charlotte Hilton Andersen </a> (@charlottegfe) on Jul 12, 2018 at 10:18am PDT

<h1> What should you eat to break your fast after a workout? </h1>

Because youre eating fewer meals, you need to make every meal count nutrition-wise, Poyourow says. This means sticking to whole, unprocessed foods, including meats, vegetables, and fruits. (Hes personally a big fan of the Mediterranean style of eating.) Why undo all your hard work in the gym by eating garbage? he adds.

For recovery and muscle growth, its important to get a mix of protein and carbs within an hour of finishing your workout, Fine explains. She recommends making a smoothie with whole fruit, spinach, yogurt, and nut butter.

She adds that its important to make sure youre eating enough calories to fuel your body and your workouts. How much will depend on a lot of factors, she recommends speaking to a sports dietitian to figure out your bodys requirements.

<h1> Will exercising while intermittent fasting help you lose more weight? </h1>

Weight loss is the main reason most people try IF, and you might think that adding daily workouts could help you lose weight faster. This type of thinking can backfire, though.

Extra workouts increase your hunger overall, which can make fasting feel harder. Weight loss is all about creating a calorie deficit and pretty much any type of diet will do that if you stick to it, Poyourow explains. You can definitely overeat during your eating window and gain weight, even if youre working out.

I can tell you from first hand experience its plenty easy to eat all my daily calories (and even more, if Im not careful) in just a couple of meals. This isnt a problem for me as weight loss is not my goal; Im already at a healthy weight.

But if weight loss is your goal, youll still need to track what you eat and use portion control, he says. In addition, you might want to rethink the number and intensity of your workouts. Even with IF, you should aim for slow and steady weight loss for it to be sustainable, he says.

Ever heard about a new diet trend only to discover its something youre...already doing? It doesnt happen often, but when it does, it feels like sweet cosmic justice. At least, thats how I felt when I first discovered <a href="https://www.womenshealthmag.com/weight-loss/a28563472/intermittent-fasting-diet/" id="a697b537-d258-3816-a839-f93e2ebcff5d"> intermittent fasting </a> .