How PMS Will Change Your Life

If you suffer with Premenstrual Syndrome, congratulations!

You aren't alone!

You join the ranks of one of the most common complaints from menstruating women.  Nearly 85% of women suffer from these hormone changes during THAT time of the month. It's a well known condition but scientists aren't completely sure why it happens.  One theory out of Sweden is that for some women, they have a difficult time adjusting to the changes and fluctuations in hormones each month.
You probably don't need an article to explain the symptoms to you, as most women are well acquainted with the trouble PMS can cause, but here's a short list of what you might be feeling.  Keep in mind that PMS symptoms are predictable, emotional and physical and happen at the same time each month.  If your are feeling these things all the time, or to extremes, that interrupt your daily life, you are dealing with something other than Premenstrual Syndrome and should visit with one of our providers.

• Mood Swings
• Increased Anxiety or Depression
• Irritability
• Difficulty Concentrating
• Food Cravings
• Fatigue
• Sleep issues
• Bloating
• Weight gain/fluid retention
• Acne Flares
• Cramping

Many of these symptoms can be alleviated with simple changes in lifestyle, diet and exercise.  

Such as:

• Limit salty food
• Avoid Caffeine and Alcohol
• Choose complex carbohydrates, ie. fruits and vegetables
• Eat smaller, more frequent meals.
• Keep exercising, even when PMS begins
• Find ways to relieve stress
• Get as much sleep as possible
• Massage therapy or Acupuncture

There are other things you can try as well:

• Calcium to help with psychological symptoms and cramping
• Magnesium can reduce fluid retention and bloating
• Vitamin E helps with cramping and breast tenderness
• Antidepressants taken for two weeks during the hormone shifts can help the psychological symptoms.

If you are suffering with PMS, you don't have to suffer half the month alone.  If you aren't getting relief from some of these ideas, visit your provider.  There are rare times when PMS can escalate to something more serious called Premenstrual Dysphoric Disorder.  It's important that you don't self medicate or try to treat it with lifestyle changes.  You need immediate medical attention. 

Surviving the Empty Nest

 

You have dreamed of the empty nest for years.

 Remember those tumultuous years, when the kids were teens and their frontal lobes bobbed along aimlessly, in a sea of pimples and mood swells? An empty nest was the thing of dreams and distant fairy tales. 

So, here we are.  The kids actually turned out alright, they have stepped out into the world of adulthood and all of a sudden, they know it all!  Congratulations on the job well done!  We all survived.

But now what?  What happens now that you have all the time in the world?  It's not as dreamy as you once thought is it?  In fact, it can be lonely and in many ways, feel like your identity left with the last kid leaving the driveway. 

The empty nest comes with major life adjustments when you no longer have to divide your attention among the children.  For some, it is the greatest moment they always thought it would be, but that isn't the case for everyone. So, how do you survive the empty nest?

First of all, instead of focusing on the negative changes and sadness that can come with life changes such as this, consider the joy and satisfaction that comes with watching your kids grow and flourish and find their own way in life.  They couldn't do that without you!  With a little time and patience in the process of change, you will find that your nest isn't empty at all.

Here are some ideas for how to survive and even thrive! 

1. Anticipate their departure.  Give them confidence that you will be okay when they are gone and remember that technology today, still keeps them in your back pocket. 
2. Consider ways you can reignite your relationship with your spouse or how to reconnect with old and new friends, if you are single.  Single parents often face a whole other set of challenges in the empty next. 
3. Talk to other empty nesters and find out what they did during this period of transition.
4. Don't make any big life changes during this time. 
5. Create new routines, especially on the weekend when there tends to be more down time. 
6. Remember all those things you thought you would do when the kids grew up?  Make a list of all those things.  Choose some new skills to learn, classes to take, go back to school, start a small business, find a hobby, volunteer in the community...the list of things you can do is endless.  
7. Practice putting yourself first.  This can be a very hard thing to do for some women as we tend to be givers, not takers, so start out slow if needed, even an hour a day. 
8. Consider a little more play time and spontaneous activities, it can be very liberating.
9. It's finally time to take care of you.  All those years of putting everyone else in the family above your own needs is over.  Get caught up on your own health.  Start walking, consider a gym membership, clean up your diet.  
10. Spend a little time being with yourself.  Get to know this amazing woman you have become through all the years of raising children. 

If you find yourself stuck in sorrow, grief, overwhelming sadness and lingering emptiness, it would be a good idea to visit your healthcare provider.  Major life changes can be hard, but not paralyzing.  There is help so don't suffer in silence.  

Kidney Health

Your kidneys...not just another pretty organ.  They are a significant part of our health, and it's not that easy to find after market replacement parts so, let's take care of the pair we have.  But how?

A lot of our kidney health depends on how healthy our overall lifestyle is and general health.  Many diseases of the kidney can be avoided with a little care.  As is true for most things, poor kidney health happens gradually, before we even feel the discomfort of symptoms.

You could probably guess the number one best, thing we can do for optimal kidney health...but there are 4 more important things listed after, and this is just the start of good kidney health.

1.  Water.  Kidneys enjoy being well hydrated with something other than soda.  (Sometimes, I have to say things we don't want to hear.) It's true. Water assists in the process of flushing out toxins from our system.  So, drink up! 
2.  Control your sweet tooth.  This seems like an odd thing that would affect your kidneys, but too much sugar and create a rise in uric acid.  Too much uric acid and your joints are never going to forgive you!  Uric acid crystals can settle in some joints.  This is called Gout and it's a painful inflammatory disease.  
3. Manage your blood pressure.  Did you know that hypertension is one of the known leading causes of kidney disease?  Our bodies are amazing machines and each organ, down to the smallest cell relies on each other to function well.  So, keep your heart healthy and your kidneys will thank you. 
4. Eat protein in moderation.  I know, Keto is all the rage but too much of a good thing, is simply too much of a good thing.  Protein contains nitrogen and ammonia, two things that the kidneys filter out of our system.  Too much protein and the kidneys may struggle to keep up with the added and extreme load.  Make sure you check in with your favorite provider here at Madison Women's clinic before you start extreme diets or lifestyle changes. 
5. Make sure your vitamin and mineral levels are normal.  Vitamins like Magnesium, can help get rid of extra calcium which could lead to kidney stones.  B6 and Vitamin D can create kidney stones and damage if they are deficient.  Again, make sure you work out these levels with your provider. 

Don't let problems with your kidneys go too long before getting medical attention.  There are probably more 'at home' cures out there for urinary tract infections than any other issue but don't assume this is always the best way to go.  It's best to check first with your doctor, so that more damage isn't done. 

Vaccines May Not Be As Bad As You Think

Vaccines get a bad rap and are the center of attention and controversy time and time again.  We hear the horror stories of vaccinations that media tends to run too far with and many of us just don't take the time to educate ourselves on the facts.

 

This post isn't actually about childhood vaccinations or about the flurry of angst that always crowds out the truth.  This is about the good things that can happen when we vaccinate...ourselves!  As grown women!

If you are one who believes in vaccinating your children, you tend to religiously follow the prescribed spacing of each vaccine but what about you?  Personally, I couldn't tell you the last time I had a shot of anything preventative...well, maybe Tetanus because I have an irrational fear of lock jaw, so let's figure this out together.

Here is a short list of why vaccines may be a good idea for your grown up self...

• As we age, our immune system isn't as agile as it once was.  This means there can be fewer antibodies moving around to fight off the intruders.  Getting boosters every 10 years can be like a...well, a boost to your immune system.  
• Many diseases that were once eliminated are coming back with a vengeance, perhaps you've seen the latest articles circling the web on measles.  That's not fun to suffer through when you are 6, let alone 66.  If your job takes you to mingle in large groups of people such as a teaching, vaccinations should be on your radar.  Maybe, at your next yearly check up, visit with your provider on which vaccines to focus on. 
• If you have a chronic medical condition such as Asthma or Diabetes, a vaccine for pneumonia can be a lifesaver.  Literally. 
• If you are a parent or a caregiver of a person with a compromised immune system, vaccinating yourself could mean you are helping to protect them.  Some people and children with chronic and life threatening conditions can not receive live vaccines which leaves them vulnerable but if those around them remain healthy, they have a fighting chance. 

What are the common vaccines recommended for those in the midlife bracket?  

1. Influenza
2. Tetanus
3. Shingles
4. Pneumonia
5. Meningitis
6. Hepatitis A and B

If you are interested in more information, click HERE to take a brief quiz from the Centers For Disease Control to see what they recommend.  Don't forget, our providers would love to help you navigate the confusing world of vaccines.  

What is Preeclampsia

If you are a soon to be mom or planning your first pregnancy, you may or may not have heard about preeclampsia.  It's a big word and can be a scary word too until you understand what it means to you and your baby.

Preeclampsia is a condition that can happen in pregnancy with little warning and in fact, it can creep up on you.  One of the first signs is an increase in your blood pressure to levels above 140/90.   This increase in blood pressure can result in headaches, severe headaches that can affect your vision and create light sensitivity.  Nausea and vomiting are not uncommon, decreased urine output with high levels of protein.   Another telltale symptom is swelling.  Your hands and feet may become swollen with a sudden increase in weight from the extra water.  Keep in mind, this can happen with any normal pregnancy but it's important to mention this to your provider so further investigating can take place.

 Scientists believe that it is a condition that begins in the placenta.  When pregnancy begins, new blood vessels form to help move blood to the placenta, the organ that nourishes your fetus.  In some women, these blood vessels are not formed properly.  Preeclampsia is one of 4 blood pressure issues that can affect a pregnancy.

Is there a way to avoid preeclampsia?  Not really... but scientists are studying possibilities that may help down the road.  Some hopeful studies are surfacing in the use of antioxidants and amino acids.

In the meantime...

There are risk factors that you do have control over.  Begin your pregnancy in the best possible shape.  Make sure any pre-existing health conditions are being managed and controlled such as diabetes, auto-immune diseases such as Arthritis or Lupus, high blood pressure, or obesity.  Some factors can not be managed.  Sometimes, a first pregnancy can yield greater preeclampsia complications or if a fetus is conceived by IVF.

Medicine is getting better at treating preeclampsia before it creates a life threatening situation for you or your baby.  Be proactive.  Keep your regular appointments and discuss your risk factors and symptoms with your provider.  Healthy practices, bed rest and medications can help protect you until a safe delivery is accomplished.

6 Ways to Become the McGyver of Self Care

How many times have you heard your doctor say, "You have to manage your stress before it manages you." or something to that effect?  If you don't believe them, just wait until stress really does start managing you!

What is stress anyways?

Stress isn't always produced from the perceived 'bad' things we experience in a day, a week or a month.  Stress can sneak up on us when we are experiencing the very things we hoped and prayed for.   The dictionary defines stress as a state of mental or emotional strain from demanding circumstances.

Taking care of ourselves isn't exactly as easy as it sounds, especially when you have little ones under foot, a taxing job, a million different roles that we as women play on any given day, but with a little practice, it can become easier or at least more of a good habit than a mad scramble when the last straw has broken our already bending back, from the pressures of life. 

Here are 8 things you do in this minute to give yourself a little lovin' that doesn't require you to plan ahead or even scramble to find a sitter.

1.  Breathe.  Everything in our body is built on a rhythm.  Our hearts beats to a steady rhythm, brain waves create a pattern of rhythm, our breathing is rhythmic too.  When we can stop for a few minutes and focus on breathing, we re-establish a pattern of calm that got washed over in a flood of anxiety provoked adrenaline.   Concentrate on deep, slow breaths.  Try to inhale for 3 seconds and exhale for 6.  The inhale helps to lift and energize us, while the exhale stabilizes us. 
2.  Be kind.  We are much better at being kind and forgiving to total strangers than we are to ourselves.  What's up with that?  It's okay to have an 'off' day.  It's okay if the kids stay in their pajamas all day long.  It's okay if maybe you weren't as productive at the office as you were hoping to be.  When we cut out the negative self talk, we make more room to see the good things we do in a day.  Be your own best friend.
3. Check your perspective.  When stress creeps in to our life, it's easy to lose our focus and we can't see the forest...you know how that goes.  Maybe you had a bad day.  That doesn't mean you have a bad life.  
4. Unplug.  This is not just a trendy thing to do.  It's an important, even critical thing to do.  Technology and social media creates a stress that we don't often notice.  Checking in on Facebook every hour, literally creates new pathways in your brain and soon enough, before you even realize, your brain needs that 'fix' to keep the pathway strong.  Unplugging isn't easy for this very reason.  Your brain thinks you need it but it really just feeds your stress.  When you can unplug and place a new, healthy, self care habit in it's place, you will find your levels of stress diminish somewhat because the pressures of the world will weigh less upon you and take up less space in your daily 'To Do's'. 
5. Be still.  Just sit.  When was the last time you just sat and did nothing.  You can call this meditation if you want but that word seems to conjure up it's own agenda of stress.  Just sitting can be refreshing and break the cycles of anxiety and worry that often accompany stress. 
6. Reach out.  When we feel stressed or even anxious, it's easy to isolate.  Sometimes, the very thing we need is connection.  A soft place to land.  A friend to talk things out with and witness the comings and goings of our life.  There is great healing power in being witnessed and feeling like we have a place to belong.  Stressful events can take on a life of their own when they remain stuck in our own heads.  When you share your thoughts and get them out, they lose their steam and momentum. 

There are countless ways and means to take care of ourselves.  It's crucial to our overall well being.  You can't run on empty forever, no matter how much you enjoy living in denial.  One way or another, you will be forced to slow down.  It's always better to make a conscious choice now, than to be surprised on a day we least expect it all to catch up with us.   When women neglect their own care, they become sick, overwhelmed, anxious, depressed, and suffer unhappiness and low self esteem. 

Breast Cancer Awareness

It's October...so you know what that means...by the time this month ends, you will hear more than you ever wanted to, about breast cancer.  Though it may be a subject you are more than familiar with, there is always more to learn about the disease that is the second most common cancer diagnosed in women, next to skin cancer.

Getting caught up in the negative statistics of breast cancer is easy, but what about the good news?  Is there any good news when it comes to breast cancer?

It's true the statistics feel daunting but did you know, according to Breastcancer.org that the rate of death from breast cancer has been steadily decreasing since 1989?  The greatest decreases are seen in women under the age of 50.   They attribute these drops to the fact that it's a disease we are good at talking about.  All this breast cancer talk, as well as an entire month dedicated to the topic, has led to better screening,  advanced treatment and more educated women. 

Science has made great strides in the research of breast cancer.  Genes have been identified that allow doctors to be more supportive in their care of us, but it also allows us as women, to be proactive in how we take care of ourselves and manage our health.   The number one thing we can do as women, is be educated.  No matter how well we know our healthcare provider or they know us, they rely on you to know your body and know when something is amiss.   The identification of the BRCA1 and BRCA 2 genes help scientists determine which cancers are likely to advance and which ones are not.  This is good news.   Treatment can become more individualized.

Along these same lines, science is now embarking on targeted therapies, rather than the broad treatments we have all come to fear, whether we have experienced our own firsthand cancer or not!  They are better at understanding tumors.  Do they have estrogen receptors or is it an overproduction of HER2?  The treatments differ significantly depending on the type of tumor.  That isn't something that existed even 10 years ago.  Armed with this knowledge and targeted therapies, side effects can be managed better.

Here is some more good news...more than 90% of women with breast cancer are alive 5 years after their diagnosis.  Breast cancer care is not just about chemotherapy or radiation.  Today, a woman can be supported in any number of ways with nutrition counseling and therapies, exercise instruction, psychological care, stress management and don't forget a community of strong women.  Historically, women excel at banding together to see each other through these difficult moments in life.

October is Breast Cancer Awareness.  It's a great time to schedule your mammogram and be proactive. Continue with self exams and if you aren't sure how to do this, let us teach you. The government posts cancer screening guidelines but what really matters is knowing your own body and establishing personal guidelines and that can only be done with your trusted healthcare provider at Madison Women's Clinic.  We hope to see you soon!

Eating for Two?

It's funny how pregnancy nutrition has changed and evolved over the years.  There's a little saying we hear a lot these days..."I'm eating for two!"  And while we know that would really not be the healthiest approach to pregnancy, how many extra calories do you need?

Well, here's what we have found and it may surprise you!

The first trimester, you don't need any additional calories.  Surprised?  It's true.  Your baby, in the first trimester, grows from the size of a poppy seed, to the size of a plum.  They are still pretty tiny! Now is the time, if you haven't already upped your  nutrition game, to start making better food choices.

The first trimester is a time of staggering cell growth for your baby.  Support that process with plenty of healthy, whole foods such as clean protein, iron, calcium and folic acid. Dark leafy greens, broccoli, and citrus fruits are great sources of folic acid.  Did you know that there are some studies linking folic acid to lower levels of depression?  So, it's an important micro-nutrient for your mental health as well as the baby's general health.

The second trimester, you will need to eat approximately 300 additional calories.  What does 300 calories look like?  A handful of almonds.  A large apple with peanut butter.  The food you eat in the second trimester goes a long way in nourishing your baby so make every bite count. Magnesium, Vitamin D, healthy Omega 3 oils will help in bone and teeth development for little one, as well as brain development.  At this stage, your baby grows to be the size of an eggplant.

Getting a healthy dose of Omega 3 in the second trimester can also help in warding off postpartum depression.  There is a movement gaining some traction, that diseases and especially mental health problems will start being treated with nutrition.  We probably don't give the things we eat, enough attention or consider the impact they will have on our general health.

Finally, in the third trimester up to 500 extra calories is about what you need to sustain the baby and you, in the remaining weeks.  Continue with good food choices.  Make sure you are getting plenty of fiber and drinking lots of water.  Exercise continues to be important but make sure your doctor has provided you with good exercise guidelines.

Your baby is starting to store minerals and nutrients during this time, especially iron and calcium so make sure you are especially focused on a healthy diet. In addition, get plenty of rest during this time as well.

Being pregnant is a great time to get healthy because you have plenty of good reasons and a purpose in making the effort.  Remember that balance is the key to just about everything and every good decision you make in your diet will have great rewards.  As always, these calorie numbers are merely guidelines.  Everyone is different and between you and your doctor, you will find that sweet spot for balancing calories and nutrients for your body type and baby needs.

Back to School

It's that time of year...the kids are heading back into the folds of textbooks and times tables and aren't you excited?

Let's be honest here, summer is long!  It's been three long months of relaxed routines, rusty reading schedules, bored children and made up chores to keep them out of your hair.  There has been no time for YOU!  Am I right or am I right?  So, next week, all that changes and here's a list of back to school tips for all you overworked moms!

1.  Get organized.  You only have 6 hours or so to spend without the Littles under foot and less if you have to deal with Kindergarten.  (We really should look into all day Kindergarten.) You need to maximize your free time!  Make a list of all the things you've been dying to accomplish like... going back to bed as soon as the yellow bus hits the corner.  Maybe you are the energetic type and want to hit the gym.  I'm not sure why you would want to do that but go for it.  It's all about you now!  Now is your time to shine.  You've worked hard all summer, it's time to let the teachers have a turn at raising your budding little humans.  The teachers have missed your kids!! Believe me,  Facebook feeds are full of warm thoughts from teachers. 
2. Establish a routine. Humans love to know what's coming next; something we can count on.  When organizing your activities for the day, consider adding a little mundane to the mix, for example, every day between 1-3 you will watch re-runs of the Ellen Show.  Routine is healthy I've heard. Psychology Today mentions that it helps you slow down and capture important brain space.  You're going to need that as soon as the bus arrives so it's all in good health.  Mental health.  When your husband or kids asked what you did all day, you can wholeheartedly say you made some additional space in your brain to handle all their needs and wants more effectively.  They will totally respect that! 
3. Don't Isolate.  It's very important you don't hide out in your house all day.  A Brigham Young University study showed that people with poor social lives had a 50% chance of dying younger than those with rich social lives.  You just can't take that risk.  Get out there with friends who are inspiring and like minded.  Go for lunch.  Watch the Ellen Show together.  A word of warning, don't get sucked into 'trading' babysitting.  You don't have time for that.  There is so much to do while your own kids are at school!  Soon, their kids will head to school too and they too will find themselves having to make these very important life adjustments and setting priorities.  
4. Get plenty of rest and exercise.  School is stressful, if you have a kid going there.  It's 10 fold stress for each and every kid beyond one, that attends school.  Teachers apparently think you have all afternoon and night to sit and solve your child's math problems and glue pom poms on pretend DNA strands for them. Don't even get me started on writing papers for them!  This is a stressful time.  There is nothing like a nap and stroll around the Mall to help you handle the stress and anxiety of all the work you have to do.  If you happen upon a fabulous pair of shoes while strolling...all the better.  
5.  Review the food pyramid.  This is important information to know when packing lunches, providing loving snacks after school and of course dinner, that should be a well rounded meal.  Just about every kind of food fits into the food pyramid somewhere.  Even the corn dogs and Fruity Pebbles you gave them last night for dinner because that's all the Lovies will eat...so much for the stuffed pork roast you've been dying to try from Pinterest!  You tried!  You pinned it...that's all that matters!  It's okay if the your food pyramid is upside down from time to time...tell the kids it's one of the Wonders of Your World! 

See?  School is stressful.  It's a life changing time sending those kids back there.  The first week is going to be hard- all those papers to sign, rules to read and other nonsense, but you've got this!  One last piece of advice...Don't ask questions that lead to dead ends like...

"Why does your math sheet have a bite taken out of it?"

"Why do I have to send you with 2 boxes of Kleenex?" 

"How come you didn't eat your sandwich?"

"Why aren't these papers in the $14 binder I just bought you?"

"What do mean...you left your backpack on the bus?"

 These are things we may never understand and it's okay.  My kids have all graduated now and moved on to higher learning.  I have bought over 125 boxes of Kleenex but I consider it money well spent on important education stuff.  

We hope this list helps you as you embark on this upcoming school year!  But seriously...back to school is a stressful time for moms and dads and kids too.  Whether you are a mom who is home during the day or at the office, remember you are probably doing a better job than you think you are.   Be gentle and kind to yourself, just like you are with those around you.  Raising children is a big deal and this Momin' gig is hard work so...we hope our little survival list for back to school put a smile on your face as you get the kids ready for more learning.  Keep on being your greatest version of YOU!!

Why does bone density matter?

Bone density isn't something we hear a lot about, at least not in the same way we hear about other women's issues.

What is bone density and why does it matter?

Bones are mostly made of collagen and proteins within a strengthening frame work of calcium phosphate, calcium carbonate and other minerals.  Our bones and teeth contain all but 1% of the calcium our body needs.  It is critical that our bones are both strong and flexible.  The collagen and calcium work together to ensure that the framework for our body is in optimized shape.  We are continually adding new bone to our skeleton, at least in theory.  When that balance of old and new bone growth is upset, we end up with bone loss and a weak skeleton.

This is where we all understand bone density, especially if we are menopausal women and dealing with the effects of Osteoporosis.

Here are some facts about bone growth and bone loss...

• Most new bone is added in childhood and teenage years
• We reach our peak bone mass at about age 30
• Bone loss increases just following menopause
• Bone loss is caused by lack of calcium in our diets, age, smoking, some medications, lack of exercise.
• Small frame and underweight women are at greater risk for lower bone density.
• Loss of height is a sign of increasing bone loss
• Dark greens and low fat dairy products will increase calcium levels in our diet
• Vitamin D helps the body absorb calcium
• Weight bearing exercises help build bone
• Estrogen replacement can assist in preserving bone loss

Do you think you may be at risk of low bone density?

If you are over 50, underweight, early menopause,  post menopausal, a smoker, have experienced loss in height, or have a family history of osteoporosis or hip fractures.  If you aren't sure, meeting with your health care provider is always best.  

Osteoporosis is one of those things that can be prevented.  As women, we often put off the simplest thing when making small changes now, can have the biggest pay offs down the road. 

Taking Care of You

As women, we like to think we can do it all, be it all and have it all.  I wonder sometimes, if perhaps we secretly wish the culture would cut us some slack?  Do you sometimes look at other women who have no problem giving themselves permission to decompress and feel...well, jealous?

We become so good at taking care of the world around us and those people we love and even those we don't even know, that we forget to take care of ourselves.  Women intuitively spend more time look 'out' rather than looking 'in'.

No matter how far you've strayed from taking care of yourself, you can start today with one small thing and just maybe, you will see what a difference one small thing can make.  If you aren't very good at self care, you may not even know where to start.

The Blissful Mind, suggests that there are 5 dimensions to self care.  They are Physical, Intellectual, Spiritual, Social and Emotional.  Let's talk about what each one of these means.

Physical: These are the physical things we do; habits we have for good or for bad.  It includes sleeping patterns diet and exercise, medical check-ups, and sexual health.  These are the important things that are so easy, maybe too easy to skip out on.  We think we can make up for last sleep when the weekend arrives but the weekend comes and goes and the sleep deficit grows.

Intellectual: These are your personal growth items like schooling, education, continued learning, and even having a good and positive outlook on life.  Keeping you mind busy and engaged is something most of us do anyways.  I think the difference is, focusing on the things that you love or have always wanted to learn.  Often, that little evil, inner critic we all have convinces us that we are too old, too dumb, too something to learn new things.

Spiritual: What are the beliefs and values that keep your life on track? What nourishes your soul?  Remember there is a huge difference between religious and spiritual.  For many, their self care is shown when attending a religious service that supports their spirit.

Social: What does your network of supporters look like.Social self care is a look at who your friends are.  Who has your back?  Who can you count on to listen to you?  It's important to connect with people outside of social media.  We all need to feel like we have a place to belong, a place to find acceptance.

Emotional: This one may be the most difficult to do.  How do you cope from day to day? How do you cultivate kindness, empathy, compassion, love for yourself and others?

If you are new to self care, choose one area to work on for a few days.  It doesn't have to cost money, or cost you time.  Just a few minutes of focus intention can offer a huge dividend for yourself.  It's not selfish or egotistical, it's healthy to care for you!

The Problem with Incontinence

The problem with incontinence

If you are a woman who grimaces when you feel a cough coming or worse…a sneeze, then you know more than anyone that incontinence is a big problem!  However, it is something that as women, we really don’t fully understand and that’s a big problem too!

Stress urinary incontinence is the most common form of incontinence in women under the age of 60.  Age alone can be a risk but what are some other risk factors?

• Pregnancy and Childbirth
• Loss of pelvic tone
• Hysterectomy
• Nerve damage
• Obesity
• Menopause
• Lung disease or smoking that causes chronic coughing
• Anatomical formations
• Continual lifting of heavy objects

There is treatment and where there is treatment, there is hope. Treatment usually begins with behavior modification such as:

• Pelvic muscle exercises
• Weight loss
• Pessaries
• Pelvic floor stimulation

Other treatments involve:

• Medication
• Injections
• Surgery.  Surgical procedures vary and great strides have been made in the recent years to increase success in treating stress urinary incontinence.  

Only your doctor can determine the best place to start in treating this problematic issue for women.  The sooner you visit with your provider, the sooner you can eliminate this discomfort in your life.  

Doing Parenting the Right Way

Parenting is not for the faint of heart...especially if you parenting 2  year olds, or 17 year olds for that matter, they kind of have some similarities!


We've scoured the net and found some solid parenting advice that is timeless and ageless.

1. Set your expectations before they are needed.  If you are headed out to the grocery store, let the kids know what is expected from them.  Make decisions on the candy question before it comes up.  Give them responsibilities when you get to the store.  Kids love to feel helpful just like you do.  Not only will they feel a sense of purpose, but it will keep their little minds busy, instead of finding trouble along the aisle. 
2. Keep things positive.  Rather than always saying 'No', try something like this..."That's a good idea but today, we can do (this) or (this).  Which would you rather do?"  Children love to practice independence and autonomy...give them lots of opportunities to hone their skills. 
3. Give options that achieve the same answer.  "Would you like to put your shoes on or would you like me to help you?"  Avoid options that allow one of the choices to be completely contrary to your goals. 
4. Create logical consequences.  This can be tough.  I can't tell you how many times a consequence was more a punishment for me than for them...For example, grounding kids from playing with friends...let's be honest, is that really what you want to have happen?  If the crime didn't involve a friend, think twice.  
5. Empathize- Don't we all just want to be heard and understood?  Sometimes, kids just have rough days.  They don't always have the verbal skills to express their angst or feelings of fear and insecurity can come out as anger and tantrums.  Try to understand that the anger isn't always about what it seems.  Dig deeper in understanding them. 
6. Increase the love and hugs.  This is so important!  In today's busy, disconnected world, we don't spend enough time unplugged from technology to really connect with our family.  A hug from out of the blue to one of your kids, whether they are acting lovable or not, is one of the best ways to connect and get their attention that you are on their team. 
7. Reasoning.  Not all kids can calm down enough to talk and reason things through.  If your child is so upset and angry, that isn't the time to talk it out.   Remain calm yourself and be patient while they settle themselves.  Escalating the anger is not going to end well for either of you.  They will soon learn that you won't approach them until they have been able to manage their temper.  
8. Give them time. Sometimes, all kids want is a little bit of your time.  You will find that it doesn't have to be an all day event, but even 15 minutes out of your day to call them, hold an impromptu carpet picnic or a shared snack will buy you hours of pleasant behavior. 
9. Teach them to work. Teaching kids to work can feel like herding cats but it's worth it to try and start early so it becomes a habit.  They are more apt to co operate if you work along side them and when the work is done, point out successful the project was so they can see the effect of their hard work.  It's hard, when working with kids to be critical if they don't do it the way you would.  Be patient.  Allow them to feel pride in their best efforts. 
10. Time outs.  Time outs from parenting is important.  Take a little time each day to regroup, relax and accomplish something of interest to you.  Of course, there will be days when even 5 minutes is impossible but take the 5 minutes anyways.  Make sure you spend time with your spouse, away from the kids. 

What are your best parenting techniques?

What mom didn't tell you about birthing plans

The reality is, your mom probably didn’t have a birthing plan but, I wonder what mom would have to say about a birthing plan…

When I was laboring with my half dozen children, back in the day, my plan was to not feel any pain and push a baby out of me.  That was the basic gist of my hospital stay when I went into labor.  By the time the last one came along, my birthing plan evolved into milking it for all it was worth so I could just take a nap.   

Birthing plans are a relatively new thing to evolve over the past few years.  It’s good to be educated and knowledgeable on the birthing plans so you can decide if it’s right for you.  

So, what is a birthing plan?

A birthing plan is a document that allows your medical team to know your wishes when it comes to childbirth; managing pain, taking care of baby while in the hospital, and other important factors.  Your birthing plan should be simple and to the point.  Your medical providers, including nurses are busy people, they don’t have time to read a 6 page document, try to keep it to one page.

How to start writing a birthing plan?

The most important thing to do before starting a birthing plan is to do your homework.  Become familiar with the policies and practices of the hospital where you will be delivering.  Just because you want to room in with your new baby, doesn’t mean you will be allowed to, or vice versa.  Hospitals have rules in place to maintain continuity, order and safety so you must work within their boundaries.

Consider how you want to manage unexpected circumstances.  Perhaps you had planned on a vaginal birth but it becomes evident that you will be having a C-Section at the last minute, how will you manage that.  Creating a birthing plan, especially if it’s your first is something to start drafting well in advance so you have time to consider all the unexpected possibilities.

Some other things to think about:

                Who do you want in the room with you while you labor and deliver?

                Will you be using a Doula?

                How will you manage pain…massage, imagery, breathing techniques, jacuzzi, pain                                       medications, epidural?

                Do you want to be mobile while laboring or stay in bed?

                What position would you like to give birth in?  Make sure this point is well discussed with                           your doctor.

                What are your preferences for baby care?

With each consideration, make sure you discuss your plan with your doctor prior to and well in advance of your due date.  Listen to his/her ideas and incorporate them, even compromise.  Communication is one of the most important tools you have.  Don’t just focus on what you don’t want…remain positive and list the important things you do want.

How to execute the plan…

Take your plan to the hospital when you check in and go over it with your nursing team.  Remember, a birthing plan is an outline, merely a guideline.  You must be flexible since there are very few things you can count on when giving birth.  Anything can happen and rather than get frustrated that things aren’t going as planned, trust in your team to deliver safe and compassionate care.  If nothing else, a birth plan ensures that you have educated yourself on the birthing process and have realistic expectations.  The birth plan can help you maintain your focus.

Whether you choose to have a formal birthing plan or not is up to you.  The most important thing is that you, your partner and your doctor are on the same page with the same expectations.  And, at the end of the day, your baby will arrive in a surrounding of love and caring.

How Invigor-A will help you conquer your world!

Image:rightbalancehormonehealth.com

We hear all the time about how our hormones can drop off the charts as we age.  Most of the conversations regarding hormones, refers to the female hormone Estrogen.  We rarely hear about the drops in Testosterone and how that drop can negatively impact a woman's life...or a man's for that matter.

Madison Women's Clinic has an exclusive line of testosterone pellet implants called Invigor-A.  It is used for both men and women and for some, can change your life dramatically!  It has been called by some to be the greatest age fighting tool we have.  So, how do you know if testosterone pellets are right for you?

First, let's discuss some of the symptoms of hormone depletion that comes with the natural aging process.

• Aches and Pains
• Migraine headaches
• Sleep issues
• Bone density changes
• Increase in soft fatty tissue
• Depression and Anxiety
• Decreased memory and concentration
• Decreased muscle mass and strength
• Decreased libido
• Depression and Anxiety
• Hot Flashes
• Decreased Energy

Second, only you and your doctor can determine if pellet therapy is right for you.  As with any treatment, there are risks and side effects you must consider first.  Some women see amazing changes in their symptoms as listed above, yet some don't, and the same goes for men.  Coming in for a visit about your hormone needs is the best way to start the process. 

Third, some screening tests must be accomplished before starting Invigor-A therapy. For women, we thoroughly check your thyroid hormone levels, testosterone levels, estrogen and overall health.  With men, we check the level of testosterone as well as thyroid hormones and overall health. 

The pellet procedure is done every 3-5 months and is an in-office procedure, takes less than 10 minutes and a local anesthetic is used.  The tiny pellet is inserted just under the skin in the fatty part of the hip.  Once in place, it will slowly dissolve over time.

We would love to visit with you and see if Invigor-A is right for you.  Make an appointment today for our Rigby or Rexburg Office.

A Heart to Heart

It's time for a heart to heart.  You know what I'm talking about... the heart of a woman.

More specifically, women and heart disease.  Did you know it's one of the leading causes of death among women?  Did you also know it doesn't have to be that way?

Women are often under diagnosed when it comes to heart disease.  Sometimes, by the time the diagnosis is made, it's too late.  Deaths from heart disease between men and women each year are nearly the same.  With men, they typically have the tell-tale signs of chest pain and pressure but this isn't always the case with women.  Not to mention, heart disease isn't just a heart attack...it includes arrhythmias, stroke, heart failure and heart attack.

But...Take heart!  There are things you can do to ensure you aren't a statistic.  For starters, educate yourself on the disease and become more aware of your body and your health.

Screening:

• Be in the know...know your blood pressure and what those numbers mean.  High blood pressure doesn't always come with its own list of symptoms so check it regularly. 
• Are you a smoker...if you are, you've heard it before.  Smoking will increase your risk for heart disease.  Talk to your healthcare provider about the help and tools available to quit smoking.
• Cholesterol...check those numbers regularly. 
• Weight...obesity raises your risk for heart disease but you know that already I think.  If your pants are fitting a little tighter than before, take measures to course correct now.  A few pounds to lose is easier than many more.  
• How is your stress? If you are living anywhere but under a rock, deep in a cave, then it's probably safe to say...you are stressed!  
• Alcohol consumption...again, it's just not good for your heart.

Symptoms:

• Heart attack-   Here's where it gets tricky for women...sometimes, the symptoms of a heart attack are vague.  You could experience dull or sharp pain in your chest but not always.  The pain could be in the neck, jaw or throat, even the abdomen or back.  It can occur when you are resting, engaged in physical exercise or under a great deal of stress. 
• Stroke-  sudden weakness or numbness, especially on one side of the body, unbalanced, uncoordinated, difficulty speaking, vision problems, severe headache and loss of consciousness.
• Heart Failure- Shortness of breath, fatigue, swelling in the extremities.
• Arrhythmia- palpitations or a fluttering feeling in your chest...and not just when your handsome guy walks in the room. 

       

Solutions:

      Though it can be a heart breaking subject to discuss, it's not all bad.  There are many proactive things you can do today to keep the odds in your favor.  Schedule regular visits with your healthcare provider, especially if you are feeling symptoms.  Keep your bad habits and weight in check.  Do what you can to reduce stress. One of the best stress reducers is physical activity.  It's also important to keep other health problems managed.  Autoimmune diseases and even diabetes can create additional inflammation and stress on the heart, so make sure you are in the best health possible.  

Our New Additions

We want to officially welcome two new providers to Madison Women’s Clinic; Toni Frahm and Fay Call.  Each of these providers bring a fresh approach to medicine and a passion to care for women and their health.  They are very familiar with the unique challenges of good health that women face today and are ready to care for you in whatever stage of life you find yourself in.

Toni Frahm

Toni is our first Certified Nurse Midwife-  Toni came to Rexburg from Oregon.  She attended BYU-Idaho where she received her Associate of Science in Nursing as well as her Bachelor of Science in Nursing.  She worked for 12 years as a Labor and Delivery nurse at Madison Memorial Hospital.  Her passion as a nurse, led her to pursue her Master of Science In Nursing, with a specialty in Nurse Midwifery from Frontier Nursing University.  Toni is currently working on her Doctor of Nursing degree and is on track to complete her studies in December of 2017. 

Toni loves the outdoors including waterskiing, wake boarding, snow skiing, riding horses and running.

Not sure if a Midwife is for you?  Make an appointment with Toni and get to know all the benefits of having a Nurse Midwife.  She is highly trained and skilled to care for each phase of your pregnancy from family planning to postpartum.  Toni offers individualized care in ways that traditional physicians are not able to do. 

 Fay Call

Fay grew up in the Seattle Washington area and moved to Rexburg to attend BYU-Idaho where she earned her Bachelor of Science degree in Nursing.  She worked several years at Madison Memorial Hospital as a Labor and Delivery nurse.  Her love of caring for patients led her to pursue more education.  She attended Clarkson College and graduated with a Master degree as a Family Nurse Practitioner. 

Rexburg is home now to Fay, her husband and their two boys.  It’s the perfect place to raise a family.  Fay enjoys cooking, sewing, crafting, playing bass, shopping and being a little mischievous! 

You may not be familiar with a Nurse Practitioner but here is a little of what you should know.  A Nurse Practitioner doesn't just diagnose illness and treat conditions.  They are your health educator!  Their emphasis is on health and well-being.  They focus on making sure you get on a healthy track and stay on that healthy track.  Making an appointment today with Fay to discuss how you can be a healthier you in all phases of life would be a beneficial thing to do.  

We are so excited about our new additions and we know you will be too! 

Menopause

If you are in your mid-fifties, you don't need anyone describing the life and times of Menopause. You've been there and done that! Or you're doing that...

Hooray for YOU!!

CONGRATULATIONS...

You have survived the dreaded menopause! Not a disease, but a course of life that comes to one and all. Just another perk of being a woman. There is life after you get through the burning inferno of dropping estrogen.

For those of you just looking ahead to this incredibly, unsatisfying time of life, let's talk about what it is and what it isn't.

Menopause is...

A shift in hormone levels. Less estrogen, more testosterone.
A decrease in fertility due to decreased egg production.
A normal part of aging.

Menopause is NOT...

A disease.
Optional
Always as bad as you think...but sometimes it is.  Everyone is different!

So, if you are in pre-menopause, the erratic menstrual cycles warning you that change is on the way, or you have arrived at your last period here are some symptoms you many experience.

Hot Flashes- The hallmark symptom of menopause.  That sensation of burning up in a desert in peak of summer desert season.  If can be accompanied with flushing, heart palpitations and even anxiety.  It can be more intense at night.  They range in severity and frequency.

Mood Disturbances- You can thank the drop in estrogen for this.  This can be anything from general grouchiness to full on depression and anxiety.  You may cry for no real reason.  You may even feel like you are losing your ever loving mind but you aren't.

Difficulty Sleeping- This may be in part to the night sweats and hot flashes that keep you up too.

Memory Problems- This typically resolves after menopause.

Vaginal Dryness- The lower levels of hormones creates dryness and the tissue to become thinner. It can make intercourse painful.

Brittle Bones- Your bones can take a hit as well with the lowered estrogen.

There are ways to manage menopause so you don't completely lose your mind.  Consulting your provider at Madison Women's Clinic is the best place to start.  They will help you navigate these sometimes uncomfortable changes.

There are a few things you can do on your own to manage these symptoms and they are things you have heard before...Maintain a good healthy diet, weight and lifestyle.  Exercise is good for your mind and your bones and can also help you deal with the mood changes and anxiety you may feel.  Try to eliminate your bad habits such as caffeine consumption, smoking and drinking.  Your body is using all sorts of energy as these changes take place so give it a break and stay as healthy as possible.

When you understand what is happening to your body, you can try to stay ahead of the game.  There are often triggers that can throw you into a hot flash, like stress and anxiety, even some foods.  Pay attention to these triggers and take steps to eliminate them or at least control them better.

Above all else...remember you are not alone in this.  It happens to the best of us...all of us!  Most of these discomforts resolve after menopause.  If they become to troublesome, your doctor can prescribe estrogen replacement and provide you with other ways to manage the symptoms.

Gestational Diabetes

Glucose screening time!  The very words stir up anxiety in many women, not because we are afraid of the results but afraid to drink the horrifying, sweet, sugar substance intended to test for gestational diabetes.  

If you have been pregnant, you know!  It can be a challenge to get this tiny bottle to the back of your throat!

So, what is gestational diabetes exactly?  We all know we don't want to have it but how does it happen in the first place?

Gestational diabetes isn't always preventable and science isn't 100% certain why some women have more insulin problems while pregnant, than others.  Screening for gestational diabetes takes place between the 24-28th weeks of pregnancy, after the baby's body is formed.  According to the Center for Disease Control, gestational diabetes can affect up to 9.2% of pregnancies in this country. 

We know there are some risk factors that include - obesity prior to and during pregnancy, a history of diabetes in the family or in the mother, insulin resistance in the mother prior to pregnancy and Polycystic Ovary Syndrome.  There is another possible cause to gestational diabetes as well. 

The placenta is the life source for baby; it is how a baby is fed and nourished with vitamins, minerals, nutrients and hormones so that it can grow properly.  Some of the hormones in this process, can block or prevent insulin in the mother from doing its job for mom.  This result is insulin resistance.  The mother's pancreas works overtime to produce more insulin for the mother to take care of her own glucose so it can be turned into energy for her.  When it can't keep up with the glucose load, gestational diabetes is the result; too much glucose in the blood stream.  

While insulin doesn't cross the placenta, glucose does.  Not only does mom suffer from the extra glucose but the baby gets an extra dose as well.  This causes the baby's pancreas to work harder to control and convert the glucose to energy but, there's only so much a baby can do.  This added glucose is the reason mom's with gestational diabetes tend to have larger babies. 

Preventing the things we know cause gestational diabetes is the first thing a woman can do to make sure she experiences the best possible pregnancy. 

• Maintain a healthy weight before and during pregnancy
• Exercise regularly
• Make and keep all your prenatal and pregnancy doctor appointments and keep up on all screenings. 

Even the best prevention plan can result in gestational diabetes.  If this happens to you, make sure you begin treatment as quickly as possible and follow your doctor's advice.  

Treatment involves...

• Healthy nutritious diet with a variety of nutrients
• Focus on complex carbohydrates such as fruits, vegetables and whole grains
• Avoid simple sugars. 
• Do not skip meals, this causes peaks and valleys in your insulin levels.  Eat 3 small meals and 2-4 snacks
• Establish a regular exercise routine
• Test blood sugar as required and recommended by your doctor

Remember that gestational diabetes doesn't have any real symptoms in the beginning so make sure you do the screenings that comes with prenatal care. A little prevention and treatment, gestational diabetes can be effectively managed and mom and baby do well!  

Depression

Depression has often been defined in our culture as nothing more than a bad day or string of bad days. One person described it as “Anger without enthusiasm.”  With this over-simplistic notion, in a world that doesn’t slow down for a bad day, comes a stigma and shame, when the bad day never ends.

Depression is more than just a bad day or two.  It’s far more complex than that.  In fact, there are many different types of depression, some more chronic and critical than others but all the same, can make life difficult for you and those around you.  

Depression has a way of keeping you stuck and isolated.

Here is a list of just some of the sub-types of depression

·         major depression

·         dysthymia

·         manic-Depression

·         post-partum depression

·         seasonal affective disorder (SAD)

·         medication-induced depression

Depression is multi-faceted, and understanding the most common mental health disorder, is the first step in managing your life with depression.

The National Institute of Mental Health suggests that depression is caused from a combination of genetic, biological, environmental, and psychological factors.  Because there are so many variables to depression, treatment options are broad and varied as well. 

So, what can you do if you are feeling depressed…besides book a cruise with money you don’t have or take to the mall for some retail therapy? 

The first thing?

·         Be intent on getting better and finding relief.  Becoming the Queen of Denial is not a good life plan. So, make an appointment with your healthcare team to obtain an accurate diagnosis. Plan with your doctor to address any underlying genetic or biological treatments. Quiet the chemistry…or wake it up!  Your doctor will know the best medication for the type of depression you are experiencing.  Be a good patient.  If you don’t think you can be compliant on the medications, be honest with your doctor.

·         Practice good self-care. 

o   Get plenty of sleep.                                                                                                   

o   Exercise. Some is always better than none. Eat foods that support good general health.

o   Break some bad habits. 

o   Avoid isolation. 

o   Know your limits.  Did you know that the word “No.” can be a complete sentence?

o   Address other chronic or new health issues.  Depression can be caused by any number of other health conditions or depression can aggravate other existing health conditions.

o   Stress is unavoidable sometimes but there are many healthy ways to manage it.

o    Expect gradual change, not immediate, drastic change.

o   Psychotherapy may be a necessary intervention and very helpful under your circumstances.

·         Most importantly…do not just live with depression.  It can escalate quickly and leave you feeling despair and hopelessness, even suicidal.  Get help immediately and share your feelings with someone close to you. 

Depression is an illness of your mind and should be taken seriously.  If you or your friend broke their leg, you wouldn’t say, “Well, jump up.  Walk it off!  You’ll be okay.”  You would get them help.  Telling yourself or someone else who is depressed to shake it off is the equivalent. 

 

It’s time to start a little selfcare revolution with your emotional health.  It’s good for all of us, depressed or otherwise. 

The Myth of Resolve

How are your New Year’s Resolutions going?  Ready to call it a year, welcoming February as the month of regret?

The new year is a curious thing.  There’s a brief pause between the well-worn 365 days we’ve cozied up to, and 365 more that we have yet to get to know.  We all hold on to this moment in great expectations.  There’s one fact about the new year that everyone has come to believe.

New Year, New You.

A new year is not a new you…you are the same you, you’ve always been.  Turning the page on the calendar doesn’t magically transform us into a better version of ourselves yet we buy into that year after year.  

We put a lot of time and energy into planning our resolve at the end of December, in anticipation of January.  We look back on the year passing and tally up our shortcomings; the donuts for breakfast, the candy bar and Coke for lunch and the trip through the nearest fast food joint.  We see the skinny jeans that never left the closet.  The bank account is made of rubber from all the checks that bounced their way through.  We are overworked, overwhelmed and underpaid and all that is about to change on January 1^st right?  

Maybe…

What might happen if we stop chasing change?  That restless change that drives us to find perfection within ourselves.  What would happen if we just decided that this year, we were okay the way we are?  What if we stopped living our life by the calendar; the decade of age we find ourselves in?  What if we decided to listen to something other than the negative reel about our weight, our looks, our financial report that loops continuously through our head?

This year, live in the moment.  It’s the small and simple things that bring about great change.  If you don’t succeed, start again, on any old day.  If you’re moving forward, the view is going to change and if you’re trying, good things will come.