What is a Tension headache? (And what to do about it)

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If you have ever experienced pain behind the eyes, pressure and/or throbbing in the head, the feeling like you have a band wrapped tightly around your noggin, then you have likely experienced a tension headache. While these headaches are less severe, they tend to be more chronic in nature, and those who suffer from them feel these symptoms most or all the time. What can happen when not accurately diagnosed is a tragic cycle of overmedication and frustration for the patient.

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When a patient complains of chronic headaches, they have usually tried over-the-counter medication, which helps for a while but doesn’t last. Then, depending on how bad their symptoms are, they are either prescribed a stronger medication or referred to a Neurologist for a consultation. If the patient is never referred to a conservative care provider like a Chiropractor, Physical Therapist, or Massage Therapist, then they are likely prescribed a migraine preventative and migraine treatment medication which will not reduce any tension causing the symptoms in the first place. It should be noted that this is referring only to patients with a diagnosis of tension headaches. Headaches are broad in presentation and can have multiple contributing factors and patients that truly suffer from migraine headaches receive benefit from the more pharmaceutical interventions. But if the diagnosis is inaccurate, then the patient is started down a course of care that is ineffective.

What actually is a Tension Headache?

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“Tension headache” is the common name for the medical diagnosis “cervicogenic headache.” This term indicates that the headache originates from the neck or Cervical region of the body. Specifically, the musculature in the back of the neck are chronically tight, which compresses the joints of the cervical spine and puts tension on the Occipital Nerves. The Occipital Nerves travel up the back of the head and are responsible for the throbbing and pressure that are common symptoms of tension headaches. One quick way to test for this is to apply steady pressure to the base of the skull along the back of the neck. If pressure there relieves the headache symptoms, then you likely are having a tension headache.

What can help?

Conservative care is the most effective treatment for tension headaches. Chiropractic care has been shown to reduce intensity and frequency of tension headaches. Other alternatives like Massage Therapy and Acupuncture have also shown to be successful in treating the symptoms of this condition. These methods focus on correcting the cause of the condition by reducing the tension of the neck musculature which reduces the compression and tightness that causes the tension headaches.

Creature Feature: What's That in My Backyard?

“While we typically associate them with the southwestern United States, because of temperature increases they’ve been able to expand their territories to include more northern and eastern states. The N.C. Commission has reported sightings of the armadillos in 27 counties, including Mecklenburg.”

A photo of a nine-banded armadillo taken by Flickr user Between the Lakes

It’s a rabbit. No-it’s a pig. No - it’s...it’s...an armadillo?

That’s right, the Carolinas are currently in the midst of a slow motion invasion by these four-legged strangers in armor, and the N.C. Wildlife Resources Commission needs your help to track their whereabouts.

Native to Central and South America, the National Wildlife Federation states that due to climate change, nine-banded armadillos have been expanding their territories for at least the last 100 years. While we typically associate them with the southwestern United States, because of temperature increases they’ve been able to expand their territories to include more northern and eastern states. The N.C. Commission has reported sightings of the armadillos in 27 counties, including Mecklenburg.

One of twenty different species of armadillo, the nine-band is the only species native to the United States and is named for the nine fashionable bands that run across its midsection. In Spanish, the term armadillo translates to “little armored one”, an obvious reference to these striking armored plates covering their back, head, legs, and tail.

In the Aztec language, their name translates to the fitting description “turtle-rabbit”, probably because of their pointy ears and shell.  However, if we were to name them today, we might call the nine-banded armadillo “turtle-pig”. Their snout and size resembles that of a small pig, and they are known to grunt while they forage for food. They eat insects, small reptiles and amphibians, bird eggs, and sometimes plants. An adult typically weighs about 12 lbs and is about 2.5 feet long. They are primarily nocturnal.

A photo of a nine-banded armadillo taken by Flickr user Robert Nunnally

Most of what we think we know about armadillos is actually wrong. Only one species of armadillo, the Brazilian three-banded armadillo, is able to roll itself into a ball. It’s true that armadillos are the only other animal besides human that can contract leprosy, but cases of it being transmitted between armadillos is rare. That mostly only happens on episodes of House.

Even though they don’t turn themselves into animal bowling balls, nine-banded armadillos do have their own unique traits. They almost always give birth to quadruplets: four identical offspring. When startled, they jump straight into the air, making them a danger on roadways and giving them the less than affectionate title of “hillbilly speed bump”.

If you do see an armadillo, the N.C. Wildlife Resources Commission wants you to report on its whereabouts by snapping a picture and uploading it to the free online platform, iNaturalist. You can do so by visiting iNaturalist.org or by downloading the free app. Alternatively, you can also send your photo, the armadillo’s location, and the date and time you saw it to armadillo@ncwildlife.org.

2810[high]5: A dog-gone good time

A Barking Boutique: Looking to pamper your pooch? Treat them to a spa day at the Barking Boutique where they offer services ranging from a full groom, mini groom, or nail trim. Once Fido is clean and beautiful, treat them to a delicious snack from the “Barkery Buffet”, with doggie-safe, human-grade decorated treats.

(Image via Facebook)

Bruster’s Ice Cream: We all know the dog days of summer are coming, and our 4-legged friends deserve a break from the heat as well. Bring Fido by Bruster’s Ice Cream for a free doggie sundae, complete with a dog treat on top.

(Image via Brusters.com)

Neighborhood Feed and Tack: Don’t let the name fool you, Neighborhood Feed and Tack is for more than just your barnyard companion. They offer popular and healthy pet food and supplies for your dog, cat, or rabbit. Prefer the company of a more exotic animal? Neighborhood Feed and Tack can order specialty food for your elephant or earth worm.

(Image via Facebook)

Seaboard: With ample outdoor space, you and your well-behaved pupper are always welcome on the massive patio at Seaboard. Ask for a refreshing bowl of water, and you and man’s best friend can both enjoy a cold one.

(Image via Facebook)

VeloPops: Matthew’s newest dessert locale also offers a delicious frozen snack for your puppy pal: PupPops! Made with a rawhide stick, dogs can enjoy their PupPop from end to end.

(Image via Instagram)

2810[high]5: A Walk in Purser-Hulsey Park

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If you haven’t been to Purser-Hulsey Park (13201 Phillips Rd ), one of the newest additions to the Matthews parks system, we have the low down on what to expect. PurSey Park (because let’s face, it, I can’t say the name correctly to save my life) consists of a community garden and a wooded bike and hiking trail. Future build-out may include an upgrade to the entrance and parking lot, the addition of a dog park, a pond and pier for fishing, as well as a possible expansion to the community garden.

Getting lost in the woods: You’ll forget you’re in the suburbs. Be prepared to get lost in your thoughts.

Wear walking shoes: You’ll want to keep going, but you can’t do it if you don’t have good shoes. The walk has some hills but it’s the tree roots you have to watch out for.

You’re walking through Matthews history: You’re first greeted by the community garden shed, a relocated outbuilding from property on Idlewild Road. Along the trails you’ll see rusty metal and worn down fences; a reminder that this property used to be a farm.

Examine the flora: You’ll see natives like club moss, wild ginger, and wild grapes, as well as

invasives (there’s no shortage of kudzu.)

Take your cell phone and go rock hunting: If you’re a member of Matthews Rocks, post your finds!

Gardening: Sweetening the Soil with Calcium

Calcium is one of those things we don't usually talk about in terms of garden nutrients, right? I mean, you buy a bag of soil amendments and the big numbers are NPK, but what about the little guys? The minerals and micronutrients that feed soil health? I'm no soil scientist, I don't purport to be an expert, but I can recognize an improperly formed fruit when I see one. (Blossom end rot, anyone?) Funky lookin' fruits can be a sign of calcium deficiency.

Calcium is vital for sugar production in plants, it's part of what keeps your vegetables from being bitter.  

To boost my soil with a bit of calcium I fill empty milk and dairy containers with water to rinse them, but instead of pouring the water down the drain I'll pour it on a garden bed. Working in homemade compost will add micro nutrients, and the addition of bone meal should add a little extra something, too. 

We also have a plenitude of eggshells. After a Sunday of cooking snacks for the week ahead I generally have a small pan full.

Now, if you've ever thrown eggs in the compost bin you know they break down very slowly. When added directly to a garden bed they break down even more slowly, so they don't directly provide much calcium to your plants; something like soft rock phosphate is better suited for that.

This past winter I've been saving the shells from hard boiled eggs and grinding them up. I've also been taking the shells from other eggy exploits and sticking them in the oven to bake when I'm cooking dinner. My theory is to kill off unwanted bacteria and dry the shells out for storage. Next I grind them up in the food processor. In the end, I have something that looks like this: 

The texture ranges from a fine dust to gritty bits that look like pulverized shells on the beach. If you want an even finer texture just process them a little longer. The powder will be more readily available to the plants and the larger grit will slowly break down and give the earthworms a healthy treat.

It's not revolutionary, but I get a little excited about free garden solutions. Do you save your eggshells? What's your favorite free soil amendment?

Avoid the Summer Injuries

“More injuries occur during the summer months than at other times of the year.”

With the warm weather approaching, people are getting outdoors and becoming more active. Accordingly, the health care profession is gearing up to start treating summer-related injuries. Adults and children are both getting outdoors and being active more with the changing of the seasons and whenever people are more active, the more likely they are to get hurt. According to the Bureau of Labor Statistics, “More injuries occur during the summer months than at other times of the year. In addition, injuries are much less frequently reported near the end of the calendar year.”

One of the reasons for Spring and Summer injuries is the quick transition from being indoors and inactive to being outside and exercising. The muscles, tendons, and ligaments are not used to producing and transmitting force which can result in either traumatic injury (like a sprain) or an overuse injury (like shin splints). Either way, you could be trading your summer of fun in for a summer of Physical Therapy.

Here are two ways you can do to help avoid summer injuries:

Warm-up

This is the #1 way to help avoid injury during activity. It doesn’t matter if it is yard work or a pick-up game of basketball, spending five minutes could save you weeks of recovery. Warm-ups not only prepare your muscles to contract better, they also improve your nervous system function, cardiovascular health, and will actually help you perform your task at a higher level. So if you are looking for a leg up in your backyard ultimate frisbee game, take the time to warm up If you are unsure about what a proper warm-up routine looks like, here is a good instructional video from YouTubers TheLeanMachines.

Spend 3 weeks going slow

If you are trying to get back into shape over the summer months and have been inactive for a long time, then you should spend the first three to four weeks doing lighter weight and lower intensity during your workouts. This may sound like a long time, but the biggest threat of injury comes with going to hard too soon. It is better to take three weeks and let your body accommodate to the workload. Remember, health is cooked in a crockpot, not a microwave.

Summer should be about fun, vacations, and activities. Avoid a trip to your local doctor by taking the time to avoid injuries before they happen!

Dr. Jeremiah Morgan is a licensed Chiropractic Physician as well as a Certified Active Release Technique provider. He currently practices in Downtown Matthews at Pro Active Chiropractic.

2810[high]5: Volunteerism Builds Community

One of the many things that makes Matthews great is the community spirit, the space where volunteerism thrives. We today we give a High[5] to five volunteer opportunities.

Brace YMCA: The Y needs volunteers for all sorts of things, from administration duties to helping at Camp Boomerang, giving your time helps others thrive.

Greater Matthews Habitat for Humanity: With Habitat the volunteeer needs abound. Work on the build sites, in the ReStore, or with the administrative team. If you feel more comfortable working from home, sometimes there are opportunities to provide meals for the builders.

Matthews Community Farmer’s Market: Show up early and buy your weekly groceries, then fill in a volunteer slot. The Market needs help with the Community House, morning set up, noontime take down, and more.

Matthews Fire Department: Certainly more demanding than the other volunteer roles, but volunteers for the fire department are essential for the safety of Matthews.

Matthews Police Department: Another essential role for the safety of Matthews, Citizen Volunteers for the police department are trained for directing traffic, security patrols, and resource support to officers. If that’s too much action, you can help at the front desk or data entry.

2810[high]5: Places to Practice Yoga

Matthews may not have a dedicated yoga studio, but there are plenty of opportunities to get your Savasana fix. We’ve rounded up a few, but if you know of more, share them in the comments!

Matthews Community Center: Fit a work out in over your lunch break with Chris Robertson on Mondays from noon to 1 p.m. 100 E McDowell St, Matthews

Lifetime Fitness: Join Mandi Murrow Brown on Tuesday evening at 7:15 p.m. for heated Vinyasa yoga. Email Mandi for more info. 9915 E Independence Blvd, Matthews

Stumptown Park: Elinor Edvi Miller will guide you through Vinyasa and deep stretch yoga Fridays at 9:30 a.m. on the stage in the park. 120 S Trade St, Matthews

Brace YMCA: With classes for every skill level every single day, there’s bound to be a class for everyone. You’ll have to have a monthly Y membership, though. 3127 Weddington Rd, Matthews

McDowell Arts Center: Practice yoga while surrounded in art, Katrina Whelchel leads slow flow yoga in the arts center on Thursdays from 6 to 7:15 p.m. 123 E McDowell St, Matthews

Spring Plant Sales: Creating your native garden

Photo by Debbie LeBlanc Foster

If you're a gardener this time of the year is like Christmas all over again!  Lots and lots of native plant sales where you can get your fix.

Two of my very favorite sale are at Wing Haven and UNCC at the McMillan Greenhouse.  Both have excellent selections of plants and, great for beginners, knowledgeable people to answer your questions. Both have a Membership Day the day before the sale opens to the public.  Believe me, it's worth it to join!  Just show up the day before and pay the membership fee.

Wing Haven's sale started Thursday, April 4th and runs through Saturday, April 6th.  Hours are 9-5.

UNCC is next week, from Thursday, April 11th (12-3) through Saturday, April 13th (9-3). 

You'll see perennials, groundcovers, vines, shrubs and trees, along with annuals.  And there will be plants for sun and plants for shade.

Get there early and follow signs for parking at each location.

See ya there!

Photo by Debbie LeBlanc Foster

Chicken Keeping: The Rules and Regulations

Photo by Debbie Chopas

In the age of DIY everything, the popularity of small-scale homesteading, and a reflection on simpler pastimes, chicken-keeping has been gaining popularity over the past decade. Chickens are funny birds, and watching their fluffy waddles can make for a relaxing afternoon. If you’re thinking about getting poultry this spring, though, familiarize yourself with the Town regulations. Knowing the process will save you a lot of headache if your neighbors aren’t on board with your fowl friends.

First, know where to build your coop and how large to make the structure. According to Town Ordinance 91A - Animals, § 91A-42. PERMITS FOR FOWL, EQUINE, CLOVEN-HOOFED ANIMALS, ETC, before purchasing or adopting your chickens, you need an inspection by Animal Control, a division of the Matthews Police Department. Only one permit is required per household, no matter how many birds you have, and that permit must be renewed annually. Animal Control will check to make sure your new hobby won’t make your neighbors sick or unreasonably unhappy. Many of the guidelines are good to follow just because they will keep your birds healthy.

For your neighbors’ sake: Your coop and run must be at least twenty-five feet from the adjoining property line.
Build a castle: The chicken house must be at least 18-inches in height and well-ventilated. You can have up to 20 chickens per acre, but you must have a minimum of 4 square feet of floor space per chicken.
No piles of poop: The run must be well-draining, kept clean, and free from objectionable odors.
No free-ranging: Your chickens must always be confined within the run.
You’ve got to bag it up: The town is specific about handling poop. All droppings and body excretion shall be placed in a fly-proof container and double-bagged in plastic bags.

All in all, it’s a relatively easy process to get the permit, then it’s up to you to stay on top of following the rules. The reward of fresh eggs makes the small hassle at the front-end well worth it.

Creating a Wildlife Habitat, Part V: Sustainable Practices and Certification

Image courtesy National Wildlife Federation

Hope you've enjoyed this series on how to create wildlife habitats in your yard, school, place of worship and business.

Let's add one more requirement - sustainable gardening practices. This means being aware of what you're using and under what conditions. Some people will choose to go the all organic route, while others may have a problem that may need to be addressed strategically with a chemical.

Choose the most environmentally-friendly tool for the job and follow directions carefully. Avoid spraying on a windy day because you might contaminate your food and water sources.

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Now we’ve covered the essentials.

Food, water, cover, places to raise young, sustainable gardening practices? Check!

There's just one thing left to discuss: how to certify your wildlife habitat; it's incredibly easy. Visit the National Wildlife Federation Certify page and fill out the simple application form. There is a one-time fee of $20 which goes to National Wildlife Federation. You'll receive a personalized certificate with a number for your site, a subscription to the Garden for Wildlife e-newsletter, a one-year membership to NWF, a subscription to National Wildlife magazine, 10% off NWF catalog merchandise (great for items for your yard and gifts for nature lovers), and an option to purchase a sign designating your yard as a Certified Wildlife Habitat with National Wildlife Federation.

Speaking of the signs, I highly recommend purchasing one. It's a great way to help educate your neighbors, clients, and anyone else who happens to pass by on how easy it is to provide habitat for wildlife. Prices range from $30 to $99. Check out the joint NC Wildlife Federation and National Wildlife Federation sign below with Ranger Rick! I also added a picture of the higher-end sign.

Here's hoping that I see lots more of these signs sprouting up all over Matthews as more people jump on board!

Image courtesy National Wildlife Federation

“Signs are a great way to help educate your neighbors, clients, and anyone else who happens to pass by on how easy it is to provide habitat for wildlife. ”

2810[top]5: Spring Flowers

By now we’ve had enough of the February and March showers (fewer April showers, please) and the gardening bug is itching. Today we have five pretty spring flowers to brighten the waning winter landscape.

Azaleas: Though the knockout roses have displaced the popularity of the azalea, there’s nothing more southern than a fiery hedge of azaleas in full bloom.

Try a native variety such as Flame, Pinxter, Smoothleaf, and the rare Plumleaf, which blooms long after other varieties have faded.

Carolina Heritage Nursery has several types and is often at the Matthews Community Farmers Market.

Geraniums: Actually pelargoniums and not true geraniums, these colorful flowers popularly adorn front porches from early spring to summer.

Make sure to cover them when a hard frost is coming.

Scented geraniums have edible flowers and leaves and range from chocolate and nutmeg to orange and lemon. Dry the leaves for homegrown potpourri.

Irises: Native flag irises are popping up to greet the spring, with other non-native varieties trailing behind. The deepest purple varieties are nearly black, offering serious drama for those who enjoy a little bit of edge.

Have a low-lying wet area in your yard? The native Flag and Louisiana varieties don’t mind wet toes.

Snapdragons: Not only do snapdragons add color and character to the garden, but the flowers make a gorgeous addition to bouquets for indoor arrangements.

Why Grow Them? Snapdragon puppet shows are a favorite pastime for the Burke family, move their “mouths” and make them talk!

Violets: We’ve already professed a love for the Violaceae family (violas, pansies, Johnny jump-ups) but right now the wild violets are putting on a spectacular show.

Pro Tip: If you don’t spray your yard or have dogs peeing on them, go out and collect the leaves and flowers for a wonderful addition to fresh salads.

Around the Table with the Burkes: It’s the little victories

…I have three small tornadoes
destroying every room immediately
after I’ve cleaned it.

My parents came for a visit last week (a “visit” where I use them for free labor and my dad’s construction expertise). I’m frantically trying to prepare my house for sale, no small task when my other half is away from home four days a week, and I have three small tornadoes destroying every room immediately after I’ve cleaned it. Mom and dad cleared more than a few things off of my list, though it still seems like there is stuff EVERYWHERE. All of the house projects made mealtime difficult, as we reached the end of each day too tired to think, so shortcuts were key to filling empty bellies this week.

On Saturday I had a rare evening out with my friends to celebrate a birthday and see Captain Marvel. I ate what I wanted and no one stole my French fries. Travis made pork chops, spaetzle, and green beans for the kids, which my parents were also thrilled to have when they arrived Saturday night. On Sunday Grillmaster Burke made steaks.

Lightly Sweetened Mashed
Sweet Potatoes:
Cube the sweet potatoes and boil until they’re soft. Add ¼ cup of butter, a splash of milk, and a few tablespoons of real maple syrup. Mix until uniformly mashed.

After Monday’s projects – which included deck repair, door replacement, and so much cleaning – I ordered takeout. Tuesday’s exhausting to-do list was followed by a rotisserie chicken with corn and noodles.

Wednesday I succumbed to guilt over feeding my parents shortcut food, so I roasted a pork loin and squash and made mashed sweet potatoes. The secret to my sweet potatoes, beloved the family over: after boiling the potatoes until they’re soft I add ¼ cup of butter, a splash of milk, and a few tablespoons of real maple syrup. We pretend it’s still healthy – maple syrup is practically a vegetable, right?

Travis arrived home on Thursday to chicken chili (thank you McCormick packet) and cornbread. On Friday we had pasta night, with the addition of sweet Italian sausage (baked from frozen for an hour at 350 degrees, then added to the sauce).

It was a week of quick dinners, but I’m happy we managed to avoid fast food. We also managed to sit down at the table together each night (sans Travis for three of them). It’s the little victories.

Around the Table with the Burkes: Cosmic Space Odyssey

After my bout with bronchitis, I was hopeful that the illnesses were over…No such luck as my youngest came down with a nasty cold and decided the only cure was to attach himself to me like a barnacle.

A common mantra among the self-help crowd is some variation on the idea that you get out of life what you put in. What goes around, comes around; self-fulfilling prophecies; positive mental attitude. So I wonder if my continuing declaration that 2019 is a rough year is making 2019 a rough year. And what does that have to do with food?

My husband took dinner duty on Saturday with grilled pork chops, green beans, and spaetzle. Sunday I made roast beef with broccoli and noodles. We’re eating a lot of noodles these days.

After my bout with bronchitis, I was hopeful that the illnesses were over and we could get through a busy week as planned – meals, activities, and meetings. No such luck as my youngest came down with a nasty cold and decided the only cure was to attach himself to me like a barnacle. Fortunately, my mother-in-law arrived on Monday (seriously, thank goodness for excellent in-laws), and she helped immensely with my older kids and getting my house in order. I went prepackaged on Monday with a frozen lasagna from Costco that was surprisingly acceptable!

Tuesday we celebrated my sick toddler’s second birthday. I made some of his favorites in the hope he would eat some real food. BBQ chicken in the Instant Pot, corn, and (shocker) noodles. He ate virtually nothing. However, he did provide his only smiles of the week when presented with cake. Cake: the cure for everything!

One of the things on my plate last week was Teacher Appreciation Week at my daughter’s school. I’m a person who really, REALLY appreciates my children’s teachers, and as Head Room Mom, I had quite a lot planned with a fun Outer Space theme! Wednesday was dessert day and I LOVE to bake, so I made Cosmic Brownies for the teachers, and – since my oven was already on – banana bread and pumpkin bread for my family. (My banana bread recipe is a favorite, found here.) For Cosmic Brownies I made a Ghirardelli boxed brownie mix and drizzled the top of the finished brownies with white chocolate colored blue, purple, and pink. In a Pinterest-packed frenzy I also made fruit rockets from strawberries and bananas.

For dinner on Wednesday we went with beef tacos, accompanied by black beans, corn, lettuce, and cheese. Thursday and Friday we went simple with leftovers and pizza night. Another week survived. Now I’m putting out into the universe that the coming week will be amazing and all will go according to plan. Whatever works!

Photos by Norah Burke

Matthews Library Recommends: Reading for Women's History Month

In celebration of Women’s History Month, staff at Matthews Public Library have compiled a list of resources that enable you to explore the stories and experiences of women around the globe. You can also peruse the many Women’s History Month recommended reading lists available in our online catalog.

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 Adult Nonfiction

• She the People: A Graphic History of Uprisings, Breakdowns, Setbacks, Revolts, and Enduring Hope on the Unfinished Road to Women’s Equality by Jen Deaderick is an entertaining look at the 35+-year history of the Equal Rights Amendment’s ratification by U.S. states.

• Learn about the women recruited by Britain’s elite spy agency to sabotage the Nazis in D-Day Girls: The Untold Story of the Female Spies Who Helped Win World War Two by Sarah Rose Crown.

• The Woman Who Smashed Codes by Jason Fagone tells the story of Elizebeth Smith, who worked with her husband, cryptologist William Friedman, to expose Nazi spy rings in South America.

• The Radium Girls: The Dark Story of America’s Shining Women by Kate Moore exposes a groundbreaking workers’ rights battle that came about after women who worked in the radium-dial factors during World War I fell ill.

• Emancipation of Angelina Grimke by Katherine DuPre Lumpkin: Originally published in 1974, this biography tells the story of Angelina Grimke, 19th-century abolitionist and women’s rights advocate.

• The story of women who fought to bring their husbands, Vietnam POWs, home is told in The League of Wives: The Untold Story of the Women Who Took on the U.S. Government to Bring Their Husbands Home by Heath Hardage Lee.

• From the Vikings to the present, learn about womens’ roles in battle in  Women Warriors: An Unexpected History by Pamela D. Toler.

• Jewish women’s influence on social activism is explained in America’s Jewish Women: A History from Colonial Times to Today by Pamela Susan Nadell.

• Celebrate the struggles and achievements of some amazing change-makers in A History of the World in 21 Women: A Personal Selection by Jenni Murray.

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Young Adult Nonfiction

• Young women writers tackle big topics in Girls Write Now: Two Decades of True Stories from Young Female Voices. Interspersed is advice from women writers including Chimamanda Ngozi Adichie, Mia Alvar, and Zadie Smith.

• Get a glimpse of life for a 5-year-old girl who leaves Iran for refugee life in the U.S. in Taking Cover: One Girl’s Story of Growing Up During the Iranian Revolution by Nioucha Homayoonfar.

• Women who have contributed to our quest for space exploration are celebrated in Galaxy Girls: 50 Amazing Stories of Women in Space by Libby Jackson.

• Radioactive! How Irene Curie and Lise Meitner Revolutionized Science and Changed the World by Winifred Conkling addresses the lack of acclaim that history has awarded to these dedicated physicists.

• Learn about how a woman from Baltimore, Maryland became a hero of the Allies in The Lady Is a Spy: Virginia Hall, World War II Hero of the French Resistance by Don Mitchell.

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For Children

• Learn about 50 influential women in Anthology of Amazing Women: Trailblazers Who Dared to Be Different by Sandra Lawrence.

• Celebrate inspiring women throughout history, from Ada Lovelace to Zaha Hadid, in The A-Z of Wonder Women by Yvonne Lin.

• Emily Roebling was married to the chief engineer of the Brooklyn Bridge construction. When her husband fell ill, she learned every aspect of the project and oversaw its completion. Learn about her in Secret Engineer: How Emily Roebling Built the Brooklyn Bridge by Rachel Dougherty.

• Hidden Figures: The True Story of Four Black Women and the Space Race by Margot Lee Shetterly is a wonderful children’s edition of the famous adult book that was adapted as a movie.

• You’ll be introduced to one of the first entomologists and scientific illustrators in The Bug Girl: Maria Merian’s Scientific Vision by Sarah Glenn Marsh.

• Wilma’s Way Home: The Life of Wilma Mankiller by Doreen Rappaport tells the story of the first female Chief of the Cherokee Nation.

• Never Caught: The Story of Ona Judge, George and Martha Washington’s Courageous Slave Who Dared to Run Away by Erica Armstrong Dunbar tells the story of Ona Judge, who escaped the Washington’s household and fought their attempts to reenslave her.