The truth about sugar

 Sugar has become a four letter word...with five letters!  It's been a buzz word for awhile as many of us are trying to kick our sugar habits.  Whether we cherish our morning caffeine buzz or a little sprinkle here and there, there really are very few health benefits to sugar.  

The more you know about sugar, the better you can become at making beneficial choices when it comes to the foods we choose to eat.  Many people think that eating fatty foods is the cause of our high blood pressure and cholesterol epidemic but that is just not true.  It's sugar, the added sugar! 

Let's just review some sweet facts about sugar...

What is added sugar?  Added sugar are the sweet condiments we add to our foods.  It's the honey we drizzle on our Greek yogurt, the sugar in our cookies, the pinch to sweeten our first bowl of fresh strawberries.  

All sugar is bad.  Well that is a myth.  Again, it's the added sugar, and refined sugar that can be harmful to optimal health.  Sugar we eat in our fruit is naturally occurring and comes with a healthy combination of other nutrients and fiber.  The fiber ensures that the sugar is being absorbed into our body at a slower rate than the quick result of sugar rush from the afternoon Snickers bar. 

Natural sweeteners are better.  Well, they are if you are choosing between white sugar and agave nectar but still, the added nutrients of a natural sweetener are minimal and inconsequential. 

Sugar is addictive.  There is very little evidence to support this idea.  Sugar can give us a rush by spiking our insulin levels, providing a burst of energy but we burn through it quickly and often feel the opposite when it wears off. 

Swap sugar for sugar substitutes.  This is a common trap but the sweet substitutes like Aspartame,  saccharine and sucralose to name a few still affect your blood sugar and can increase your appetite, thereby increasing your weight. 

What's a girl to do?  

Well, as is common in most things, balance is the key.  Instead of just starting out with a cold turkey regimen, pay attention to the sugar you add to your foods or the foods you indulge in that contain refined sugars like your cookies, muffins, pastries etc.  Try to reduce the amount of sugar free foods you eat and drink that are made with the sugar substitutes.  Finally, one of the best ways to track the sugar you consume is with a food tracking app.  There are many free options on the market to day and as you enter the food, it will tell you not only the added sugar but the overall sugar and fiber content.  When we are educated more on the food we eat, it's easier to make better choices for our overall health. 

Another important take away thought is that, if you are struggling with high cholesterol or high blood pressure, give yourself a couple of weeks with reduced sugar intake and see what benefits you might obtain towards better health. 

The more we know, the healthier we can become. 

Happy New Year

It's safe to assume that 2020 was an unexpected year full of new experiences, whether you wanted them or not.   As a general rule of thumb, we all struggled to find our way through the uncertainties and changes to our daily routines that were simply thrust upon us.  We know some of you gave birth with restrictions that broke your heart.  Some of you experienced loneliness, loss and overwhelming grief.  For some, maybe life didn't seem that different.  We homeschooled, and distanced ourselves, celebrated with drive-bys and bravely moved on.

2021 may, to some, may feel like 2020 is back with a moustache on...but maybe it will end up being more than a rerun of some difficult days.  Maybe, as we reflect on the past year, we can find some redeeming moments that changed us for the better, in ways we might not have realized, without a pandemic, wildfires, murder hornets...you get the picture! 

What have you found is the best way to set the stage for a new year?  Regardless of the last one, we all have an opportunity to start fresh; set some new hopes and dreams, establish better boundaries, embrace the friends and family members we may have taken for granted.  So much is within our reach and capacity to change and control.  

One thought we might consider taking with us on our way into a new year, is the idea of repeating the actions that are noble and worthy.  Isn't that a powerful statement?  Just as powerful is...what are you going to leave behind?  What you leave can be worthy and noble as well. 

Repeat the actions that are noble and worthy

Here are some ideas to get you thinking...

• Making time for what is important
• Create routines that you can live with
• Be a helper...in a world where we can often feel alone and on our own...be a helper to those around you and your family. 
• Define how you want your life to look, then implement those ideas
• Improve your life with better health
• Regain order.  We suffer when life is out of order
• Inventory what you have survived before rushing into a new year
• Determine what is essential for the day...then do that. 

The list of noble and good ways to live in a year of uncertainty is endless.  All it takes a resolve to see beyond the ever changing landscape of chaos.  You can do this!  It is true that we are hardwired to do hard things.  

Nevertheless...Here's to hope and happiness and peace and health and all the wonderful things we can hope for! 

 

Make the most of your midlife

 Midlife is often referred to as a crisis.  

Why? 

Well, it may not exactly be a crisis, but it does involve a great deal of change and reflection. It can be a lonely time, feeling like everything is falling apart.  It can surface feelings of emptiness, boredom, lack of purpose and regret for unfulfilled dreams.  It can bring more health issues than we like, often forcing us to give up activities we once loved.  

For some women, the changes are welcomed and new hopes and dreams can take hold as family responsibilities lighten up.  Regardless, it's a time of change and even complexity.  Even good things can stir up uncomfortable emotions. 

How can we best navigate these times?

Make sure you are in the best physical shape possible.  Get your yearly exams and work on any health problems that you can change through diet and exercise.  Your health care provider at Madison Women's Clinic can help you with your changing body and hormone fluctuations that comes with menopause. There is no better time to invest in yourself than now.   Food was once used as medicine and getting back to that principle can go a long way in eliminating the day to day discomforts.  Part of this focus can be changing some habits that no longer serve us well.  Remember that your  health is a process, for good or for bad, and turning things around, can take a season or two.  Be patient with yourself on this new midlife journey. 

It's important to acknowledge that life is changing and making that transition is hard.  What about shifting your thinking from using the term, 'crisis' to 'change' or 'journey'?  A crisis sounds down right depressing and anxiety producing.   Of course, we can experience moments that resemble a crisis, but breaking it down to facets of change can help us sort out the complexities and feel more empowered; because, let's be honest, there is much we can do if we believe in ourselves. 

Check yourself when it comes to guilt.  There are endless hours we can spend in shoulding and wishing upon things that never happened or did happen that we regret.  The past is long since gone. It serves no purpose to dwell on what was.  Instead focus on being better today, than you were yesterday.  That's where we really make a difference...in our own life of comparing you to you.  Any other comparison only escalates feelings of guilt, shame and loneliness. 

Set new goals, hopes, wishes  and dreams.  Determine new traditions that are established in your changing world.   Take some time to create a personal inventory of the good, the bad and the ugly you face.  If you can't do anything to change the negative things you face, then let them be.  Place your focus and intention on the power you do have to create positive change in your life.  

A crisis can make us feel small and out of control but midlife can be anything but that!  Of course, there is opposition in all things and we need the challenges to keep us growing and learning but midlife can be amazing and wonderful and lead us down paths that show us a whole new world of deeper love and appreciation for the life we have been given.  

Start today... Start small...How will the second half of your life look?

Unbelievable Birth Control Success Stories

A successful birth control story is that...it worked!  

Unbelievable right?   Seriously though.  Let's talk about birth control.  

Not all birth control is effective.  Not all birth control is equal.  Not all birth control is right for you. 

So, in a sea of information at the click of a button, how do you choose the best birth control for you?

 

The most important first step is...visit with one of our providers at Madison Women's Clinic.  There is so much to know and understand, and while its important to do your homework, the guidance of a knowledgeable physician is key.  When the decision is made together, you end up with a great birth control that fits your health and lifestyle.  

Here are some basics on birth control to get you thinking.  

The simplest method is the natural rhythm method. With this method, the woman tracks her cycle and is not sexually active when she is most likely to get pregnant.  For a woman who is in tune with her body, has a regular menstrual cycle and is diligent in keeping track, it can be a successful, natural form. If you choose this method, you have to know there is a higher chance of a pregnancy you hadn't planned on.  Visit with your provider to get started with this method. 

Barrier methods are next in the list of birth control.  These are your condoms and diaphragms; anything that blocks the sperm from contact with the egg.  These methods are not 100% reliable but are inexpensive and simple to use.  Consider that user error can result in a pregnancy.  You don't have to search too far, to hear stories of how a condom failed them, but, at the same time, it's a good fit for many couples. 

If you are looking for something longer acting and takes care of itself, the list is longer.  Longer acting contraceptives that can be reversed such as IUD's, birth control pills and hormonal implants offer a high success rate in preventing pregnancy.  Many of these have come a long ways, with greater ease and safety as well as simplicity.  Most are progesterone based.  The birth control pill can have a higher rate of failure if you forget to take your pill so consider your level of compliance before choosing this method. Patches, rings and pills can have more side effects and be difficult for some women to stay on long term.  This is why it is very important to discuss these methods with your provider.  The options are vast and can be complicated if you already have hormone issues. 

Finally, there are more permanent forms of birth control like tubal ligation and vasectomies.  There have been stories of failed vasectomies but they are not common...still, it happens. 

There are so many choices for women to choose from and there is not a wrong way to do contraception as long as you are making an educated decision, knowing all the pros and cons for  each method.  Madison Women's Clinic is here to help you navigate this path.  If you are a soon to be bride, make sure you make an appointment well before you plan to become sexually active so you have time to adjust to your new contraception. 

Increasing happiness

 In the previous post, we talked about the importance of our happy hormones!  When they are balanced we experience contentment and happiness.  When they are out of whack, we can feel like we are coming apart.   

While it's true that not all answers leading to balance of the happy hormones can be achieved through better lifestyle choices, some things do help.  With many health issue, reigning in our diet, exercise and sleep can be bring some relief.  As will all things pertaining to health, if you try natural approaches first with little to no success, you should seek the medical advice of one of our trusted providers at Madison Women's Clinic.   A multi faceted approach is often what you need. 

Let's talk about the proactive measures we can take to support and in some cases, increase these 'happy' hormones for better quality of mental health. 

Dopamine, as we discussed in the last post, regulates our mood and motivation.  Often, by increasing foods rich in protein and amino acids, we can spark more dopamine.  Foods like eggs, turkey and beef are rich in L-Tyrosine and can do a lot for our mood.  Getting plenty of good probiotics will help the gut health and absorption of the amino acids that are critical for good health.  Studies have also shown that reducing saturated fats can boost our levels of dopamine.  Of course, regular exercise is always helpful as well as quality sleep.  

Oxytocin, our love hormone is best maintained with connection to those we trust.  There aren't pills we can take to increase this but a healthy lifestyle definitely helps.  Make sure your Vitamin D, C and Magnesium are not deficient and that will also help.  Sometimes, people can feel better through touch, like massage or acupuncture. 

One of the most important chemicals is serotonin.  It's this chemical that allows communication in the body between the brain and nervous system.  Tryptophan, when eaten in food like turkey, can help boost and release serotonin.  If you are struggling with this chemical being low, try eating foods rich in tryptophan, combined with 25-30 grams of healthy carbohydrates.   Remember to get a full dose of sunlight or full spectrum lighting.  If those are not available, don't let your Vitamin D levels fall into a deficient range.  Eat a well balanced diet, to make sure you are getting all the good amino acids you can. 

Finally Endorphins.  The body's natural defense against pain!   When we are low on endorphins our pain can increase.  With added joint pain, we can feel anxiety, depression and even impulsiveness.  By creating a healthier lifestyle with lots of exercise and a balanced diet, we can alleviate pain and other side effects naturally.  Consider eating dark chocolate and spicy foods as these too, can release the endorphins in your body. 

One of the biggest challenges to our overall health is the balance of hormones.  They can really make a difference for good or for bad, depending on their levels.  It seems as though sleep and diet are the go to fixes but it really does help in bettering our life and general health.  

So, if you are feeling at odds, especially during these stressful times, visit with your doctor about some of these ideas and how you can better balance your happy hormones!  There are answers but sometimes it takes a little work.  

A Healthy Dose...

 Are you getting your daily dose of happiness?

I'm not talking about all the 'things' we think make us happy...Are you getting your daily dose of 

Dopamine

Oxytocin

Serotonin

Endorphins

These are the 'happy' hormones, and this year, maybe more than ever, we need to focus on our need for these hormones to be in balance.  When we are deficient, we struggle. 

First, let's talk about why we need these chemicals and hormones and what they do for us each day. 

Dopamine, is the chemical that helps us regulate our body movement and influences our mood and motivation. 

Oxytocin, is commonly known as the hormone of love and stability.  Oxytocin is typically maintained well by the body but sometimes you can feel a lack.  It's a hormone that connects us to others and allows us to feel safe and secure.  

Serotonin is one we are all familiar with.   Serotonin is a chemical that enables the brain, cells and nervous system to communicate with one another.  It also helps us with the rest and digest process.  Sleeping is central to our best health, so serotonin is very important. 

Endorphins.  Did you know that endorphins are the body's natural pain killer?

Let's break it down and see how we feel when we are deficient and how to fix it. 

• Dopamine Deficiency- low energy and fatigue, feelings of anxiousness and hopelessness, mood swings, and procrastination.  
• Oxytocin Deficiency- feeling stressed, no motivation, feelings of loneliness, disconnection, anxiety and insomnia.
• Serotonin- Overly sensitive, anxiety and panic attacks, obsessive thoughts, insomnia.
• Endorphins- An increase in aches and pains, anxiety, depression, impulsiveness. 

 Of course, any one of these symptoms could relate to any number of health problems but it is worth looking at with the way life has changed this year.  High stress and poor diets take their toll and this year has created a cycle of stress and food habits that aren't ideal.  In the next post, we will talk about how we can help to increase or balance these hormones.   

Remember, if you are struggling to find a content and happy place in your life, you may need to seek medical attention.  A good attitude and natural techniques can only go so far.  Sometimes, you need a little more to quiet the chemistry...so, use wisdom in all things! 

Life gave you lemons...

 It seems like we know all we need to know about breast cancer.  October rolls around and our social media pages are bursting with information.   Regardless of how much we hear about Breast Cancer Awareness month, do we really take the time to educate ourselves on the subject or do we just shrink away from the topic, hoping it's something that happens to someone else? 

Whether we want to recognize it or not, breast cancer has touched each of our lives in one way or another.  Like everything, we may not be able to prevent it 100%, but we can certainly take healthy measures to give ourselves the best fighting chance. 

The number one thing, according to the National Breast Cancer Foundation, a woman can do to survive breast cancer is to detect it early.  99% of women who find breast cancer early have a 5 year survival rate! 

Here is what is involved in early detection...

• Monthly self-breast exam.  It's important you know your own body.  It's great to have this done at a yearly exam but your healthcare provider doesn't know your body the way you know your body.  When doing exams on a monthly basis, you come to realize what is normal for you, and what is not.
• Yearly clinical exam.  While it's easy to put off a mammogram every year, along with a yearly clinical exam, it's not a wise practice if you are a woman over 45.  Mammograms have really evolved and their specificity can locate even the smallest start of cancer. 
• Keep yourself in the best possible health.  When we are swallowed up in stress, poor diet and no exercise, our immunity drops and we become susceptible to all sorts of health problems.  A strong and healthy body at any age, can be a great cancer deterrent. 
• Be educated about the signs and symptoms of breast cancer.  You can't be on the lookout for something you know nothing about.  The internet has more information than you could ever need but so does your doctor!  Rely on a source of truth you can trust.  Not everything on the internet is reliable and trusted. 

Breast Cancer is just one of those things we all have to face.  Even when we do all the right things, it can not be 100% prevented but catching it early will give you a fighting chance and it really can be managed and cured.   It isn't something we like to think about but ignorance is not bliss...education is.  The more you know, the more you know!  

Throughout the month, we will be posting more information on our social media, so stay tuned.