Diabetes and Heart Disease

It seems that diabetes and heart disease are two separate health issues for women to concern themselves with, but did you know they are very much linked to one another?

According to US News, nearly double the number of women die from diabetes than men.  Women with diabetes have a 5 times higher risk of developing heart failure than women who do not have diabetes. 

Here are a few myths about diabetes.

• You don't have to be overweight to have insulin issues.  Even slim women can be at risk...skinny fat people can sometimes have the worse situation with sugar and insulin levels
• Type 2 diabetes is not a disease of bad genetics.  It's a disease of poor lifestyle choices and in most cases, can be reversed.
• There are milder forms of diabetes...this is completely untrue.  Even insulin resistance should be taken seriously.  There are no 'mild' forms of the disease. 
• Diabetes doesn't run in your family so you don't have to worry about it. Again, most of type 2 diabetes is centered on lifestyle choices more than genetics. 
• Insulin cures diabetes.  The only cure for diabetes is changing your lifestyle, managing diet and increasing exercise. 
• Insulin pills can be used instead of shots.  So called insulin pills help the body produce more of its own insulin and produce less blood sugar from the liver.  Insulin is a protein and not digestible through the stomach, true insulin must be administered through a sub-cutaneous pump or injections. 

So, what is diabetes and how can you prevent it.  

When we eat, sugars in our blood increase and our body signals the pancreas to crank out some insulin in order to deal with the increase in glucose. Insulin, a protein, takes care of the extra sugar and everything returns to normal.  

If we constantly feed our body sugar, and refined carbohydrates, the sugar in our blood is constantly high.  These high levels of sugar creates stress on our cells and they begin to block the sugar from getting in. The pancreas calls for more and more insulin to deal with the building supply of sugar and cells avoid the insulin as well.  It becomes a vicious circle you can no longer control. 

High amounts of insulin creates serious side effects. 

• Increases sodium
• Stiffens arteries
• Depletes potassium stores
• Constricts our veins and arteries
• Increases belly fat

Does any of this ring a bell when it comes to heart disease? These are the same symptoms you will find in those with high blood pressure or hypertension and heart disease. 

How do you begin to fix insulin resistance and type 2 diabetes?

Start with your diet. 

1. Consume more dark, leafy greens; 7-10 cups per day. 
2. Make sure you are getting enough potassium in your diet.  
3. Limit sodium intake- too much sodium means you will have low potassium.  Ideally, these two work together and must be balanced. 
4. Cut out sugar and refined carbs and watch for hidden sugars...like all the ketchup you slather on the cheese burger.
5. Get up and move.  Even walking around the block every day will be a great start to a healthier you.  
6. Don't eat 6 or 7 small meals.  Remember, every time you eat, you spike your insulin.  The more you can keep your insulin at a steady, set point level, the healthier you will be. 

Balanced nutrition is key to eliminating both diabetes and heart disease.  If you need help on where to start to heal yourself, come on in to Madison Women's Clinic and meet with one of our health providers.  We will start you off on the right foot! 

A Magical Time Of Year

Well Christmas is looking farther and smaller from the rear view mirror of life!  The year 2020 is upon us, still so fresh, and looking all brand spanking new!  Did you sufficiently indulge in the most magical time of the year?  Did you get your fill of lotions and candles, chocolate and pretzels dipped in chocolate, caramels dipped in chocolate...you know...all that stuff that dreams are made of?

Have you ever wondered why it's called the most magical time of year?  I've been thinking...it's a time that all, or most of humanity is transformed!  People are more loving and kind at Christmas and the between time before the new year, energizes us, propels to consider a better life, improving our souls and strengthening our spirit; becoming better at this human being gig.

BUT THEN....Like magic...the motivation vanishes before our very tired eyes and we begin planning for those goals to happen...maybe by summer, next year for sure, or like in 358 days because the magic is fleeting and slips away so fast!

So, how are you approaching this new year... setting all sorts of goals... or are you the type to say, "Nah, who cares?"  and continue being your perfectly, content, dysfunctional soul?

I think we all want to be better, at least in some way or form.  I think we all have room for improvement but it's not easy to change.  Consistency is hard when life holds nothing but curve balls. 

Maybe instead of lofty, goals that dig deep into extreme changes you aren't ready to manage, we keep the mindset simple?

• Strengthen your intuition- pay attention to the words you speak, the food you eat, the way you move through your day.  Be more intentional.  Don't just fly by the seat of your pants. Make sure everything you do is with purpose and meaning. When we give our life intention and attention, transformation is allowed to take hold.
• Stop complaining and blaming.  Have you ever noticed that no one ever places blame or complains about the good things that happen?  We only ever cry foul on the bad things life hands us and then we try to find someone or something to blame.  Think about the last greatest thing that happened to you...now try complaining about it!  "I am so irritated that the guy in front of me at McDonald's paid for my meal without even asking me!!  I can't believe people today!"  It's crazy talk!   Many things that appear 'bad' come with a valuable lesson that can't be learned in any other way.  Show some gratitude or at least, hold the complaint.  
• Do some housecleaning...on social media.  If you follow people who make you feel bad about yourself, or spread negativity like confetti.. unfollow them.  You don't have to be friends with everyone who makes a request. 
• Resolve to be a little kinder...to yourself.  Stop comparing.  Stop belittling.  Stop the should have, would have, could haves.  How about just be human.   Some days, we win, some days we don't.  Move.  Keep trying.  
• Listen more and talk less.  Allow the people you love and even the strangers you don't know if you love, the courtesy of owning their own thoughts.  Listen and try to understand their perspective.  Maybe we could all end up being just a little smarter. 
• Make one healthy choice a day.  Skip the candy bar you tend to grab when you're hangry.  Bite your tongue when moved to say something rude.  Eat some lettuce.  You know...You've got this.

Do you think it's possible to keep the magic going just a little longer?  Maybe?  It starts with yourself; each of us trying to be a little better will make this crazy world seem just a bit more livable.  

Happy New Year!   

Website Round up

We are nearing the end of the year, can you even believe it?  2020 is just days away. 

Hopefully, you are enjoying a little down time before you hit the ground running into a new decade. Although, who am I kidding?  It's the holiday, hustle and bustle season!  On the off chance you're looking for a place to visit during the holiday break, we've found some of our favorite websites for women from all walks and seasons of life.   Check them out.

Babble - Babble is a fun website full of articles and tips on parenting, pregnancy, lifestyle, baby names and more.  There is so much to explore here and your sure to find some helpful advice and life hacks if you are in the throes of motherhood.

The Mighty  - If you find yourself in the position of caring for a special needs child or even an adult member of your family, The Mighty is where you'll want to find amazing support and advice from people going through similar circumstances.  Handling chronic health conditions can feel so isolating and alone.  You will be sure to find comfort and respite in the many pages of this website, with others going through similar experiences.

Blogher - Are you a career woman, an entrepreneur? This website has a great blog and a line up of conferences you can attend, all geared to help you in starting or operating your own business.  There are lots of great articles on networking, financing, writing content and more.

Common Sense With Money  - Are you the money guru in your family?  Trying to stick to a budget in a world of growing demands?  This is the website for you.  Lots of great ideas on managing money and stretching the dollar.

The Pioneer Woman- Have you spent any time with the Pioneer Woman?  She has some of the best, down to earth recipes your family will love. She has a great website, uplifting and wholesome.

Tiny Buddha - You don't have to look very hard to find all of the discouraging news you want.  If you are tired of the rhetoric, check out Tiny Buddha.  It's one of my favorite websites for uplifting content.  They offer everything from healthy habits to mindfulness. 

What are some of your favorite websites you have discovered this year?  Share them over on Facebook!

Overthinking

It's that time of year when there is so much to think about...or, overthink about.

There is never a shortage of things to think about and then add in all the various technicalities of living and well, we have the perfect storm for overthinking.  Other than the fact that it can waste a lot of time in overthinking, what are the other dangers of overthinking?

Here are some things to consider before you start overthinking.

• Overthinking can lead our mind to dark negative places
• Overthinking can cause us to second guess our decisions
• Overthinking creates brain fog
• Overthinking gives us the false sense of control
• Overthinking aggravates anxiety and depression
• Overthinking keeps us dwelling on the past and things we can never change

So, you get the idea and maybe some of this hits home. 

What can you do to stop the looping reel of thoughts that lead to dead ends?

1. Increase your awareness of your thoughts.  There is a split second, between the time your brain experiences something and your reaction to it.  Become aware of that space and think of the very next thought...take a deep breath and step away from that thought one moment to consider the circumstances.  It's the knee jerk reactions that set us off on thinking tangents. 
2. Take the good and the bad thoughts.  Sometimes, all we do is think of the worst case scenario.  Challenge yourself to think of the best case scenario!   
3. Write your thoughts down.  Sometimes, writing down our thoughts helps us stop our usual patterns of overthinking and see things more clearly.  In our writing we can more easily determine if we even have control of the circumstance for which we are overthinking.  If you don't have control, let it go.  When you can see your thoughts on paper, you can see a way through them, not stuck in them. 
4. Let go of trying to be perfect.  Think back to the last time you tried to make everything perfect...how many things actually went wrong on your way to so called perfection?  How many people did you hurt or offend with your rigid thinking?  Was it worth it?  Nothing will ever be perfect so stop trying to make it all that way.  Embrace anything but perfection...it's easier said than done.  This doesn't mean you stop trying or do a lazy job, just realize all you can do is the best you can do. 
5. Pay attention to your emotions and feelings.  We can get stuck in a thought pattern because we are scared or angry.  Try to pinpoint the underlying feelings behind the thoughts.  Our thoughts stem from those deep emotions that we often don't even realize we are feeling.  

The holidays are a perfect time to practice the art of letting of the overthinking.  Practice some of the techniques above and see how much more relaxed you can feel when you manage your thoughts instead of your thoughts managing you.  

It's Flu Season

Old man Winter showed up a little early this year and the flu and virus season is in full swing.  We thought it would be a good time to talk shop on the flu.

To vaccinate or not to vaccinate...that is the burning question.  Some of us never skip a flu shot, some us...meh...could take it or leave it.   Let's take a look at some flu facts...

1. Everyone should get the flu shot.   Fact: Not everyone.  This is where you should consult with your doctor.  People with very compromised immune systems may not be eligible for getting a flu shot but all you healthy folks typically can and should.  Remember, not all flu shots are created equally.  There are nose sprays, shot in the arm, live vaccines or inactivated vaccines and various strengths.  For example, people over 65 can get a high dose Trivalent Flu shot that gives them a stronger immune response.  Check with your doctor or pharmacist to make sure you are getting the one best suited for you.  Keep in mind, the more healthy people get vaccinated, the more we protect those around us with weaker immune systems who can not get the vaccine. 
2. The flu vaccine begins protecting us immediately.  Fact: It does not.  Some people think the vaccine causes the flu.  Keep in mind, it takes 2 weeks for our body to develop antibodies to the flu so during that time, you are still susceptible. 
3. The flu vaccine causes the flu.  Fact: No, it doesn't cause the flu but you still might get the flu even if you get vaccinated.  There is roughly a 60% chance you won't get influenza with the vaccine but it's impossible to create a vaccine that prevents every type of flu.  The vaccine focuses on what the CDC believes will be the top 4 influenza but there more than that.   If you are exposed to the flu virus at the same time you get the shot, you won't be protected and could get the flu.  If you get the flu despite getting the vaccine, it could be a shorter illness with fewer complications.
4. The flu has serious complications.  Fact: Yes, the flu can and has caused death in some patients, especially those with serious health problems and poor immune systems.  These instances are rare.  Most likely you will experience high fevers, respiratory distress and the virus can sometimes lead to secondary bacterial issues. 
5. You should wait until later in the season to be vaccinated against the flu.  Fact:  Don't wait too long!  Remember, it takes 2 weeks for the effectiveness of the flu vaccine to work.  It is true if you got the vaccine in August, you likely wouldn't be protected through the entire flu season but getting the vaccine in January...you might be taking a risk. 
6. I'm puking, I must have the flu.  Fact:  NO you don't.  You have a stomach bug.  Influenza does not generally upset your stomach.  The signs of the flu are fever, aches, chills, and it all comes on suddenly.  If you have a sore throat...it probably isn't influenza but a common cold.  Sore throats aren't even part of the initial presentation of the flu but remember, if your defenses are down, it's not impossible to think you are fighting more than just the flu.  

PC: Brevis.com

Here is the most important tip for handling the flu.  Don't get it in the first place!  It sounds dumb to read that out loud but prevention is the best medicine.  

• Avoid sick people, whether they have the flu or a common cold or leprosy.  Avoid them! 
• Avoid spreading your germs.  If you get sick with the flu, a common cold or leprosy use your head and keep it to yourself!   Don't go to work, or cough your way through the aisles of Walmart.  Stay home and isolated.  No one enjoys being sick and some can even end up for a lengthy and expensive hospital stay because you tried to be a martyr. Don't do it. 
• If you do have to leave your bed for any reason and wander around public areas, wear a mask.  It's the right thing to do.  
• Do not cough into your hands.  If you must cough and spread your crud around the air we all breathe, at least cough into the crook of your elbow, the ground, a sterile mask...anywhere but your hands or out in the open.  A tissue isn't fool proof but it helps if you insist on being a fool when you're sick. 
• Wash your hands frequently.  If you have OCD about hand washing, this is your season!  You will be one of the few healthy people.  We could all learn a thing or two about the importance of hand washing. 
• Avoid touching your face, your eyes or picking your nose. This is one guaranteed way to pick up any nasty disease including leprosy...and the flu. 

Well, that is the flu in a nut shell.  So, it's that time of year.  Hop in to the clinic and get your flu shot...what are you waiting for?  The flu?  Oh, if you want more fun facts about Influenza, visit the CDC website for up to date facts and fun! 

Food as Medicine

We've been focusing a lot the past two months on how to manage depression and even anxiety.  There are so many approaches and it really comes down to figuring out what works best for you!  Each of us is different and the root cause of what causes us to be depressed or anxious is different as well. 

Along these same lines, we wanted to talk about all the ways food can heal our bodies, not just depression.  When we are depleted in any vitamin, mineral or amino acid, we become unbalanced and that is what causes discomfort and disease.  This is a great infographic from Positivemed.com that helps us see just how important some of the most basic vitamins are for our general health.  This information becomes even more critical as we age. Take a look.

So, without taking a couple handfuls of expensive supplements, how can we get these vital nutrients?  It's important to remember that these vitamins come from fresh, whole foods, not from eliminating food groups or overly processed foods.  It's great to eat your broccoli everyday but not if it's prepared as a roasted dish, or covered in rich, fatty sauces.  All the over cooking and processing eliminates the nutrients we desperately need.

Focus on buying and eating fresh fruits and vegetables and eat them raw, as often as possible.  If we could all eat 7-10 cups of a variety of fruits and vegetables, 70% of them raw, we would be a lot closer to balanced health than many of us are now. 

When choosing proteins, choose the whole protein.  For example, don't separate your yolks and whites.  When either one is eaten alone, it can spike an insulin response.  When eaten together, it has little effect on the insulin and provides a good, healthy, whole fat that allows are bodies to better absorb the fat soluble vitamins, A, D, E and K.  Likewise for chicken, don't strip off the skin.  The whole chicken has many health benefits, skin and all.

We are headed into a busy time of year when parties abound and gatherings centered around food will be the common theme of the holiday season.  As you approach the fun, make good choices.  Choose to start your meal with a rich, green salad.  Hit up the veggie tray and enjoy a little hummus, guacamole or even that tasty ranch dip if it helps you enjoy them a little more.  Remember balance, and take from each of the food groups but be sparing on the sweets!

You will find, as you begin to shift your focus from eliminating food groups and limiting diets, to a whole food approach, you will be healthier and happier!

Nutritional Approach to Depression

If you would like to approach depression treatment from a nutrient base care plan...here are some nutrients that when deficient in, will cause an increase in depression.  Making sure you are eating whole foods, rich in these nutrients will begin to pull you out of the depression you may be feeling or at least support your health while you try other methods.

• Vitamin B1: A deficiency in B1 creates depression, anxiety, nervousness, headaches and even restless legs.  When your adrenals are not optimally running, due to stress, you will be short on B1.  A sluggish liver will also contribute to a B1 deficiency.   Where can you find B1 in the grocery store?  Beef, Pork, Eggs, Seeds, Oats, Legumes and Peas just to name a few.  B1 is also known as Thiamine. 
• Vitamin B6:  Do you know what B6 does for you?  Just a few things...It supports more than 100 different enzymes involved in metabolism, blood cell creation, amino acid creation and neurotransmitter synthesis.  Amino Acids rely on B6, they can't form in the body without it  and B6 is needed in order to make seratonin.  If you aren't eating your fair share of fresh fruits and vegetables, odds are you are low on B6.  If you enjoy alcohol...that also depletes B6.  Pork, poultry and fish as well as eggs and whole grains, help round out your supply of B6...and your fruits and vegetables. 
• Vitamin B9:  When you don't get enough B6, your body needs more B9, also known as Folate.  If you are pregnant or lactating, you will also need more B9.  Without enough, you will feel depressed, anxious and tired. 
• Omega 6 and 3: These two like to be together.  Without the 3, Omega 6 can create a state of inflammation.   These help maintain hormonal balance so if your depression is rooted in hormones, listen up.   It is crucial in supplying the raw material for all of your cells and helps in removing waste products from the cells. 
• Leucine:  This a nutrient we don't hear much about.  It helps support blood sugar levels, repairs muscle tissue, aids in growth hormone production and wound healing.  Leucine also helps to support us in times of trauma or severe stress!  You will feel symptoms of depression if you are deficient of Leucine.  Where can you get a healthy dose of this?  Your best source is from meats.  All meat.  If you are on a plant based diet...you probably can't get enough Leucine. 

These are big players when looking at nutrient deficiencies and their role in depression.  One of the best ways to supplement, especially for the B vitamins is with Unfortified Nutritional Yeast.   Whenever you take supplements instead of whole food, make sure your supplements are food based, not chemical based.  If your body is already struggling, chemicals that mimic the real thing will only work for so long so start with quality, food based nutritional supplements. 

When Depression Strikes

There can be many causes of depression and this is often what makes treating it so difficult at times.  Many people believe it's a simple case of needing more Serotonin but that is a myth.  Oftentimes, the circumstances that ebb and flow in our life can cause periods of high stress, along with depression.  It is these situations that can be resistant, or so it seems, to pharmaceutical interventions because it isn't a chemical imbalance...it's a life imbalance.  There are other times when depression or anxiety are caused by a nutrient deficiency or as a secondary problem to a more serious health condition.

So, first things first.  Come in and see us!  Rule out any health conditions that may be contributing to your poor or declining mental health.  As we discussed previously, the gut is the core of mental and physical health.   Diseases like insulin resistance, diabetes, ulcers, adrenal fatigue, irritable bowel syndrome can rob you of precious nutrients that feed your gut microbiome and even your brain.  It is critical to determine the root cause of depression, not just recognize the symptoms.

If your depression is due to a rough set of life circumstances, focus on supportive health measures.  Each little thing you do for the better, adds up so don't get discouraged at the seemingly slow pace.

Here are our top four favorites for supporting good mental health.

1. Sleep- Optimal sleep means optimal healing.  Your body resets, recovers and rejuvenates during the 7-9 hours we are getting good quality sleep.  You know you can't be a happy person when you are continually running short on sleep. 
2. Exercise- I'm not talking about heavy lifting or an hour on the treadmill.  I'm suggesting you just move your body...in any way you can!  Ideally, a simple walk around the block with a heavy dose of fresh air will do wonders for your outlook on life.  I know, it seems too simple.  It's not the fix all but it certainly helps.  Depression can make us feel stuck.  Movement can be the thing that propels us forward from those stuck patterns of thinking. 
3. Elimination- Clean up your world.  There is something to be said about the weight of clutter and chaos in our life, both physically and mentally.  Often, the condition in which we live, directly correlates to the state of our mind.  Create order in your physical world.  It's a small investment for greater dividends.   Our body and mind thrives in order and routine, so start there.   While you are cleaning house, get rid of bad habits that don't serve your good health like smoking, drinking, drugs, too much sugar...you know the drill! 
4. Nutrition- Instead of focusing on all the things you shouldn't have, like junk food, refined carbs, etc. focus on the good food that will feed your body nutrients, rather than calories.   Choosing nutrient dense food will improve not only your gut health but your brain as well.  

At Madison Women's clinic, we want to help you be your best self.  We would love to help you find the right path back to optimal mental and physical health.  There are many approaches in dealing with depression so let us help you find the best way for you.  Give us a call today. 

Your Second Brain

We are continuing our discussion on mental health, specifically, depression.

Today, let's talk about our second brain...Our gut.  

It has only been recently that the discussion of gut health has been connected to our brain health. 

According to Harvard Research, your gut processes many emotions and is in fact, extremely sensitive to anger, sadness, anxiety, excitement etc.  Consider the last time you felt butterflies when you were nervous? That flitting about wasn't felt in your brain, rather your gut?  How about the last gut-wrenching experience you had?  Just thinking about a tall, cup of your favorite custard or gelato, starts those gastric juices going...even before the car is parked. 

This same concept works the other way as well.  It is in the stomach, where acid and enzymes break down the nutrients in our food, and fat disperses it throughout your body, especially your brain.  Your brain is an energy and nutrient hog!  It needs a specific supply of nutrients and fat in order to function properly.  When the microbiome, the good and bad bacteria in our gut, are in balance and harmony with one another, we experience good health.  When this delicate balance is off, we experience increased inflammation, poor nutrient absorption, and immune dysfunction.  

Researchers in the field of psychology are even speculating that brain diseases such as bi-polar, schizophrenia, depression and anxiety are manifestations of microbiome alternations.  Incidentally, there is a completely new field of medicine emerging called Nutritional Psychiatry. 

With this in mind, is it any surprise that depression has been on the rise, despite new technology in pharmaceuticals, with the ever increasing processing and chemical treatment of our food?  Not to mention all the fad diets that come our way.  We cut out food groups, eat extremes of one group or another.  Even healthy food plans that offer 'healthy' convenient packaging of  food is still over processed.  Vitamins and supplements which are easily accessible today, are nothing more than chemicals, enhanced to act like food but are still, nonetheless, chemicals.  

Did you know that every vitamin in nature, is paired with a mineral?  For example, Vitamin C complex in nature contains Ascorbic Acid and four parts within the outer ascorbic acid shell; Vitamin P (Bioflavinoid), Vitamin J, Vitamin K and the mineral Copper.  Copper is essential to build up your adrenals and your adrenals produce the hormone cortisol that helps you deal with stress.  

When you go to your favorite big box store to grab some Vitamin C, unless it is food based, it will be synthetically made out of cornstarch and sulfuric acid.  All that is, is Ascorbic Acid.  If you take too much of that, you will create a deficiency in the Vitamin P, J, K and copper and can actually develop problems associated with a Vitamin C deficiency.  From this example, you can see that even our best intentions to supplement our already poor and processed diet with vitamins, is keeping us sick and possibly depressed. 

So, what does all of this have to do with depression?  If your gut health is suffering, so will your brain health.  If you want to improve your depression and anxiety, let's focus on feeding our brain whole, real nutrients.  It takes 2-4 weeks for an anti-depressant medication to begin working but your gut health and brain health can show improvements in just 3-5 days with proper nutrients and food.  

If you are suffering with depression, what can you do today to self care?  Start by cleaning up your diet. It sounds painful and time consuming but so worth it.  Eliminate processed foods and diets.  Focus on feeding your body nutrients and whole fats, not calories.  Stop the sugary, salty, refined treats and even convenience packaged foods that claim to be healthy.  Real food is the start of real health changes. 

In the next article, we discuss which nutrients will increase your gut and brain health and easy sources of food to get those all important nutrients from!   

The Evolution of Depression

At Madison Women's Clinic, we've found that we are seeing more and more women who are struggling with depression; in all of its varieties.  Perhaps you are someone who faces the seemingly uphill battle with depression...or maybe we should say, the downward spiral. 

Without a doubt, depression is a tough situation to handle.  Over the next few months, we would like to focus our efforts on educating our patients about depression and anxiety and offer some insight into various modalities of treatment and care.  We hope you'll join us on this journey.  As always, we don't offer or suggest that there is a one-size fits all treatment for all types of depression.  Some mental illnesses go far beyond the typical depression we often treat. Some require specialized care with specialized physicians so we urge you to visit with your provider at Madison Women's Clinic before self diagnosing or self treating your depression or mental illness.

Depression is defined by the American Psychiatric Association as a serious medical illness that negatively impacts the way you feel, think and act.  It can range in severity from sadness to lack of interest in activities you once enjoyed, to dramatic and extreme mood changes.  Depression can include other symptoms such as the following and must last more than two weeks in order to be considered clinical depression.

• Fatigue
• Changes in weight- loss or gain
• Changes in appetite
• Feeling worthless
• Feeling guilt or shame
• Sleep disruption- too much or too little sleep
• Difficulty concentrating
• Mood changes
• Lack of energy
• Feeling hopeless or suicidal
• Loss of interest in hobbies and activities
• Feeling restless

What causes depression? Here is a short list and not complete by any means.

• Biochemistry -the chemicals and nutrients in your brain
• Genetics- runs in the family
• Personality- people with low self esteem, or easily overwhelmed, mishandling of stress.
• Environmental- situations of abuse, poverty, neglect, disconnection, job loss, family changes

Treatment for depression came bursting on the scene in 1987 with the invention of Prozac.  It seemed to be the answer to all of our depression woes.  From there, many other classes of anti-depressants were born.   At the time, and even today, anti-depressants are touted as the gold standard in treatment.  Let's look a little closer at anti depressant medication.  

One would think that if the medication was a cure for depression, we would see a sharp decline in clinical depression.  However, the opposite is true.  Depression rises steadily with each passing year and more and more people are prescribed medications to help them manage their mood.  That isn't necessarily a bad thing, it isn't a good thing either, but are we really addressing the root cause of depression, or does the treatment only offer relief of symptoms; a large band-aid to cover up what is happening below our bad mood? Could we do better in the way we handle depression?

We believe, that together we can make a difference in the way we treat depression. Part of the equation is educating our patients to be participants in their own health.  Working in tandem with your provider at Madison Women's Clinic, we can find the best fit in overcoming crippling depression.  In the next article, we will discuss the leading research in the gut-brain connection.  Did you know your gut is often called The Second Brain?  Perhaps, this holds the key to better mental health...Let's find out. 

Why Yoga Matters

Maybe the better questions is...Does Yoga matter?

Yoga is becoming the latest buzz word in case you hadn't noticed.  We hear it a lot and for a long time, I thought it was just another way of doctors saying...manage your stress. 

Duh...we all know that we need to manage our stress but it's seriously hard to imagine that one hot session of Bikram Yoga is going to make everything all better again and we will once again enjoy sitting in the eternal pick up lane at the elementary school or getting through the construction zone on Highway 20. (Just sayin')

Yoga...are you a fan? 

Yoga is thought to have started in India over 5000 years ago and helps with flexibility, strength, and breathing all the while, boosting our mental and emotional health.   It's pretty hard to engage in a meaningful course of yoga while multitasking in your head, so for that reason, it is the perfect escape to give your head a little breathing room.  Sometimes, that's all it takes to handle stress better.

There are basically 6 different types of yoga:

Hatha- This is a form of yoga, not a style, that can be incorporated into any of the other yoga styles.  It involves the beginning poses and focuses on posture.  It's a great thing for beginners and has a pace that is easy to follow and maintain.

Vinyasa-  This is a style of yoga that is high energy and fluid transition between poses.  It helps to have some experience with yoga before attending a Vinyasa class, so that you are more familiar with the various poses.  Each Vinyasa class is different from the next and many appreciate the variety.

Iyengar- This class focuses on individual poses and proper alignment.  It's about precision and technique.  In one of these classes, you will use a variety of props to help you achieve the perfect pose.

Hot Yoga- Who doesn't love a hot flash right?  Hot yoga is done in a room that is 104 degrees and this is also known as Bikram yoga.  The class goes through the same series of 26 poses.  With hot yoga, you can run risk of overstretching in the heat and increase your risk for dehydration so make sure you stay hydrated and know your body.

Yin Yoga-  This is the slow and meditative type of yoga.  Poses are held for a long time and focus on stillness.  This would be considered a restorative type of yoga.

Kundalini- This type of yoga blends the physical aspects of the body but connects the mind as well.  Some Kundalini classes can involve chanting, singing or personal mediation.

Yoga has many benefits as you might guess.  It's one of the best exercises to teach you how to breathe and by that, I mean, teach you how to breathe in a way that reduces stress, anxiety and allows you your body to connect to your mind.  Your flexibility, strength and posture will increase.  Speaking of increasing...who wouldn't mind a little more energy?

Stress has a way of shutting us down.  We retreat in times of stress and feel like the walls are closing in on us with no way to escape.  Yoga does the opposite and for this reason alone, may be the best benefit we receive.  It gives a minute to slow down; stop the crazy train our minds tend to force us on.  It opens up space, room to move and breathe.  When leaving a yoga class, you feel stronger and expanded. 

Yoga may not be for everyone, it may not be for you but if you find yourself dealing poorly with stress, or if the slightest annoyance sets off a quaking in your mind, maybe yoga is a worth a shot and see if you find healthy benefits from just an hour a week. 

Morning Sickness

If you've ever had to deal with "Morning sickness" A.K.A "All Day"sickness while pregnant, you know it's not a walk in the park!  There are a lot of myths out there that make us believe that if you have morning sickness, you have less risk of miscarriage.  Another popular one has us believing that a higher body mass index prior to pregnancy will lead to more morning sickness.

The research has been done but is limiting when it comes to morning sickness causes and cures and there isn't one theory, concrete enough to hang our hat on.  One thing we do know for sure, if you struggle with it, you just want it to end.  It can be rough, especially if you have other Littles underfoot.  There's no time in the day for puking!

So, what can we do, if anything, to alleviate the symptoms of morning sickness?  Here's a short list of some ideas to try next time you feel nauseous.

• Stick to simple, easy to digest foods but at the same time, steer clear of highly processed foods.  This is a time when you need quality nutrients to feed you and baby.  Some great vegetables to consider would be carrots, tomotoes, even squash. 
• Avoid greasy, fatty, fried foods. Pregnancy hormones can slow the movement of bile that helps in digesting foods, especially fatty foods.  Eating a clean diet is not only good for the baby but for those hard working organs of yours, like the liver and gallbladder. 
• Watch your salt intake which plays a role in dizziness and weakness in pregnant women. 
• Fresh fruit is a great option to help fight morning sickness.  They typically have good water content and fiber and are easy to digest.  That added fiber will help regulate your blood sugars as well, and you'll stay hydrated. 
• Starchy vegetables are a great choice if you are feeling nauseous.  Foods, such as potatoes, are easily digested and provide the nutrients necessary to boost your energy. 
• Don't skip meals and make sure you are getting healthy fats with each meal.  Fat is what helps our body use vital nutrients like Vitamins A, D, E and K. If your prenatal vitamins make you feel sick, consider taking them in the evening, rather than the morning.  
• Up your B Vitamins, especially B6 .  This has been shown to alleviate morning sickness in pregnant women.  Unfortified Nutritional Yeast is an amazing source of B's.  One of the side of effects of your B Vitamins being restored? Better sleep!!

These are just a few ideas to help you get through this rough patch in your pregnancy...hopefully, it only lasts a few weeks, not 9 months.  Sometimes, it just takes a few days of trial and error to find what works best for you.  There is no good research on the cause of morning sickness so it becomes a game of managing symptoms.  

If your symptoms of nausea are overwhelming, call the office and speak your provider before you suffer too long.  They have many more solutions they can offer. 

It did what? 10 secrets you didn't know about celery

Celery.  It's all the rage! 

If you follow any health aficionado, you've probably heard all about the benefits of celery but more specifically celery juice.  There are people who buy celery by the box so they can juice and drink to their hearts content.  There are claims that it cleanses the liver, even destroys cancer.  So, let's take a closer look at celery.

1.  Celery is full of antioxidants.  What is an antioxidant?  Antioxidants protect blood vessels and organs from oxidative stress.  Celery contains 15 different antioxidants including Vitamin C,  and Beta Carotine.

2.  Celery reduces inflammation.  One of the inflammation fighting ingredients in celery is phytonutrients.  This reduces inflammation in the GI tract, and blood vessels.  Want to protect yourself from strokes and high blood pressure? Celery is a great idea to add to your current health regimen.  There are 25 anti inflammatory compounds in celery.

3.  Celery supports digestion because of it's high water and fiber content.  95% of celery is water and all that soluble and insoluble fiber keeps the system humming along.

4.  Celery is packed with vital nutrients like Vitamins A, C and K as well as magnesium, and iron.  It has little effect on your blood sugar so the slow and steady state it provides is healthy for those who battle type 2 Diabetes.

5.  Celery is versatile.  Eat it raw, cooked, juiced...take it on the run, pack it work.  It's one of the easiest veggies to eat.

6.  Celery is anti- hypertensive so it can be a great help in lowering your blood pressure and risk of stroke. All that potassium and calcium relaxes the arteries and has a calming effect.

7.  Celery is excellent for cleansing the liver and kidneys of toxic chemicals, and waste.

8.  Celery seeds help boost the immune system with its anti-bacterial and anti microbial properties.  It's been used for hundreds of years to fight infection.

9.  Celery is considered a super food.  It aids in weightloss by boosting lipid metabolism.   The rich antioxidants listed above, along with vital electrolytes, makes it a great resource as you start your journey to drop a few pounds.  Take celery along, you'll be glad you did.

10.  Celery is a great food to boost your energy.  Eating celery floods your cells with vitamins, minerals, antioxidants to clean up our less than stellar diet and environmental factors.

So, that's quite an impressive list!  The trend right now is to juice your celery.  How much difference does juicing make from eating a stalk or two?  There is no hard data that juicing is better than eating.  Juicing removes the pulp/fiber and some die hard celery juicers believe this enhances the healing benefits of  celery. For now, it's nothing more than personal opinion.  Regardless of how you get celery into your body, it's a superfood, with amazing nutrition and healing benefits. 

The Evolution of Energy

Sometimes, I think energy is built upon nothing more than good intentions.  It's unpredictable; flighty at best! 

Do you know what I'm talking about?  You look at the kids at the park, or maybe your own little tribe and wish for the day when you could have just one ounce of the energy that seems endless in their compact frames.  Instead, we wake up and count the hours til we can appropriately drop back into bed without people questioning our level of competency.

Where does energy come from and where does it go when we need it most?

Energy comes from many sources and ways.  To start with, all of our cells run on energy and the fuel is food.  That's a given.  You can't get very far in a day if you are starved and running on fumes of cold pizza from last night's dinner quandary.  Quality food is where energy is stored.  Greens, healthy and moderate protein, good fats and whole carbs. 

Even still, our nutrition can be on point and we still feel tired and worn out...so what are the other factors to consider when we feel we can't go on?  In some ways, there is nothing we can do to change our declining energy.  Age has a way of stealing some of it away.  Our muscles lose mass and tone, stress has built up over the years and our decreasing stomach acid makes it harder to absorb vital nutrients that give energy to our cells.

This may sound like bad news, but it's not entirely and you shouldn't take your dwindling energy sitting down!  First, visit your health care provider for a complete physical and get your physical self in tip top shape, then try one of these easy things to jump start your day in a more energetic way.

Create a plan and get organized- like any worthy goal you want to achieve, you have to figure out how to get there.  Often times, our lack of energy is nothing more than being suffocated with clutter; a cluttered mind, a clutter room, a cluttered life.  These seemingly innocent and unrelated environmental factors weigh us down more than we realize.  Don't believe me?  Take a day or two to get one small part of your life in order and gauge how your energy increases with the added order.

Get up and move- nothing is more exhausting than sitting around.  You don't have to sign up for weekly 5K's or marathon sprints, take a walk around the block.  Allow your mind to expand and lungs to fill with fresh air.  It's in the expanding of space where you can revitalize your tired mind.

Get out of the box-  Before we even realize it's happened, we put ourselves in a box.  We do the same thing every day.  The routine never changes, old habits, no matter how well they serve us feel like some well worn shoes we love to wear.   Do something different.  Add a new element to the day.  Take a different route to work.  Stop at the Farmers Market you drive past every weekend.  Create something, say yes to the friends who want you to join them for dinner.  These little things are like a shot of energy you never knew was possible.

Finally, never underestimate the power of sleep.  Did you know that your body rejuvenates each cell during sleep?  It is also the most beneficial time for metabolism repair and fat burning.  So, get your zzz's.  It is not a badge of honor to burn the candle at both ends. The optimum time for sleep according to some researchers is starting at 10 pm.  Beyond that, it becomes more difficult to fall asleep and stay asleep.

Even though it's natural for some of our energy to decline as we age, it doesn't have to be a dramatic shift.  There are so many factors beyond age, that determine our energy levels.  Take a look at ways you can lift yourself from the slump you may find yourself in. 

You heard it here first

Not really, I mean, you may hear it here but you've likely heard it before...you don't have to search very long, or hard to find a wealth of information on the web about the benefits of...

Magnesium.

PC: Draxe.com

It's been called one of the most powerful minerals known to man!

Magnesium plays a role in more than 300 chemical responses in the body and one of 6 essential macro-minerals. The human body contains 25 grams of magnesium and half is stored in our skeleton and the rest in soft tissue.  Our kidneys do the regulating of magnesium.  Without it, muscles could not contract, energy would not be produced, and hormones would not synthesize.  It is part of every single tissue in the body.  It is estimated that over 80% of Americans are deficient in magnesium.

So, where does it come from?  Of course it comes from the earth's crust but since it's unlikely you're going to dig up a serving, I'll give you some other options.

The number one food source of magnesium is sunflower seeds and whole wheat flour.   Spinach, nuts and dark chocolate are also on the list of a good source of magnesium.

What happens when we don't get enough or this essential mineral?  Lots of negative things can happen.

Here's a short list...

• decreased bone strength
• depression
• diabetes
• unregulated blood pressure
•  improper nerve function
• poor enzyme function
• poor digestion
• muscle spasms and cramps
• increases our risk for diabetes by impairing insulin secretion
• increased migraines
• increased symptoms of PMS
• a decrease in good bacteria in the gut
• increasing anxiety
• numbness and tingling
• fatigue

The list goes on and on.  Our need for magnesium changes as we age and with pregnancy and  breastfeeding.  Magnesium can interact with medications you may be taking so it's a great idea to consult with your healthcare provider before you get serious about magnesium supplements and finding the right one for you!

Maybe one of the keys to your better health is just a mineral away.

You might need a doctor if...

So, you're carrying on, living your life, everything's great...at least for part of the month when your hormones aren't trying to convince you that you're crazy.  We all live through the cramps, the mood swings, the bloating, the weird cravings, the discomfort, the attitude from others, okay significant others...sometimes. 

Anyways...some breeze through that time of the month in better shape than others.  However it is for you, it's important to know when all those crazy symptoms are more than a little fluctuation in hormones.

You might need to call your gynecologist if...

You miss a cycle!  First, run to the drugstore and get a pregnancy test...isn't that the first thought most have? But, a missed cycle can be something other than a surprise pregnancy.  You could have a secondary health issue affecting your thyroid which in turn, could disrupt your regularly scheduled cycle.  A missed cycle could be caused from a hormonal issue, diet, stress, or pre-mature menopause...or menopause that shows up right on time!

Abnormal Bleeding.  Abnormal Bleeding can happen from time to time and mean nothing more than the fact you overdid it at the gym.  Sometimes, it can indicate cysts or fibroids and again, abnormal cells.  If the bleeding is abnormal for YOU, because really, normal is only a setting on the dryer, then make an appointment to visit us at either our Rigby or Rexburg clinic.

PMS.  The majority of women experience some degree of premenstrual syndrome.  Again, if what you begin to experience is any sort of deviation from what you are use to, you might need to pay us a visit.  It may be nothing but added stress, but it can also be a sure sign of something that needs medical attention. Symptoms you may want to watch out for include, extreme and sudden mood swings, extreme anxiety, rage, feeling out of control.  These can be symptoms of a more serious version of PMS called Premenstrual Dysphoric Disorder.

Longer than usual Cycle.  If your typical cycle is 5-7 days and you are on day 10 or 12, you may need a doctor.   Included in this is heavy, excessive bleeding.   This isn't normal and could be a symptom of health condition called Endometriosis.  Abnormal tissue can begin growing and disrupt the typical cycle.  If this is a problem for you, visit with one of our providers. 

Overall health decline.  Sometimes, a change in other health factors can illicit changes in a typical menstrual cycle.  Conditions such as diabetes, thyroid disease, arthritis, depression and any number of other things can affect your monthly cycle.  We run on a delicate balance and when it gets off, we experience a change in the usual and customary effects of PMS.

These are just a few things to watch for.  It's important to pay attention to your body and keep up on your yearly check ups in order to keep everything running in tip top shape!  Don't forget, we are just a call away!



 

Thyroid Health

Did you know that a poor functioning thyroid is often a secondary issue?  Not always, but often, our thyroids can become sluggish because of other health factors such as a hormone imbalance, poor gut health, increased stress hormones, the food you eat and even the level of blood sugars.  The thyroid is a sensitive organ in your body and when that isn't working...you aren't working! 

If you notice symptoms such as increased fatigue, weight gain without a change in diet, dry skin, breaking hair or hair that is falling out..it's time to come in and say 'Hi'.  It's so important you don't let these health symptoms drag on and there are many things we can do to get you feeling better, sooner than later.

During routine blood work to check your TSH levels, doctors will also check your cholesterol, anti-thyroid antibodies, and even Vitamin D levels.  Aside from getting some standard blood tests done, and possibly start on a synthetic thyroid hormone, there are other things you can do at home, to ensure your thyroid stays in good health. 

1.  Manage your stress better- We say this all the time but it's true. Stress is killing us...or at least making us really sick and tired. One helpful way to do this is take some good minerals that help support your adrenals, such as Ashwaganda or Magnesium.

2. As long as you don't have Hashimotos Disease, a small amount of daily iodine helps.  Sea Kelp is an excellent source of Iodine.   Iodine is a trace mineral so you don't need a lot...micrograms is all but check with your doctor before starting an iodine supplement.

3. Probiotics- Make sure you go to great lengths to improve the health of your gut.  It may be surprising but your gut health has a direct correlation to your thyroid health.  Probiotics are an excellent way to help your gut.  Another thing to keep in mind, is that as we age, our stomach acid decreases.  This can lead to food intolerance and even allergies.  A natural way to increase stomach acid is Hydrochloric Acid which is found in beets.

4.  Avoid sugars, soy and caffeine if you want to be extra kind to your thyroid.

5.  Practice good sleep hygiene, exercise and keep your diet clean.  This is often the advice for many health issues but that is because it works! 

Not all of these tricks are guaranteed to help your thyroid but every little bit we can do to support our thyroids will make a difference.  As with everything, make sure you check with one of our providers before you start any supplements or self diagnosing. 

Just Relax

You dutifully attend birthing classes, read all you can about labor and delivery so that you are in your best mental shape for handling the birthing process. 

It's no secret that being relaxed and full of deep, rhythmic breathing patterns, will ease the pain, and even length of labor, but seriously, when you are in that moment, the pain and anxiety of all the unknowns you face, can honestly take your breath away...and with it, all the things you learned about relaxing and breathing, over the last 9 months of preparation.  The moment anyone mutters the words 'Just relax'...can be the last straw, the moments when we forget everything we learned...it's much easier said than done.

What are the advantages to being relaxed during labor?

Well, the most important reason of all, is that it helps relax the pelvic floor, so that the baby is able to enter the birth canal.   Deep breaths help keep good oxygenated blood flowing to the baby.  Deep breathing also helps to release the hormone Oxytocin, the hormone that keeps labor going in the right direction. 

So, great!  Now we know why we should be relaxed and calm but, how?  How does one do that when the pain and discomfort, trumps all else at times?  Here are some ideas but, these aren't tried and true...What is important is that you have a tool box of tricks you can practice until you fine what works for you. 

1.  Rhythmic Breathing- Pay attention the rate at which you breathe.  Keeping your breaths in a steady, slow rhythm is very helpful to shift your attention from the pain.  If it helps, listen to music with a slow, steady rhythm and breathe in response to that, not your pain.  Our bodies love to be in a rhythm, pain or not.  Remember not to breathe too slowly, or the opposite effect will happen.

2. Light and Shallow- This technique may be helpful depending on the stage of labor you are in.  Keep your breaths less deep and a little quicker.  This is not a fast paced breathing pattern but rather gentle.   Keep a steady rhythm and focus on keeping your shoulders and jaw relaxed.

3. Expulsion Breathing- Here, you breathe in as the contraction starts, when your lungs are full, expel the air, quickly, even adding a little grunt. Switch to the longer rhythmic patterns between contractions.  This is great technique to practice when you feel the urge to push, but need to wait just a little longer.

These are all great techniques to start practicing with now, even before labor.  Practice breathing in times of stress of anxiety.  The more you can harness the power of your mind and breathing to relax now, the better off you will be in labor.  Breathing can become second nature when you have intently practiced it for 9 months.

Most of all, remember there is no right or wrong way and sometimes, the  moments will get away from you.  Your nurses and support staff will help you along.  If you have questions or concerns, make sure you visit with one of our great nurses, they will answer all your questions and offer even more great tips!

Welcome to Holland

There are all sorts of mothers out there...

There are mothers who get conceive easily, manage the 9 months prior to the birth of their child with a textbook perfect pregnancy and deliver a normal, healthy, full term child.

There are mothers who struggle to conceive and may need to use costly methods such as IVF and some mothers, may never conceive.

There are mothers who deliver a baby too early and that baby clings to life in the hum of the NICU for days, weeks or even months.

There are mothers who deliver angel babies, a stillbirth early on, or late.

There are mothers who deliver that perfect baby, only to discover they came with a little extra chromosome, or perhaps missing one or any permutation of genetic anomalies.

There are mothers whose little ones have grown up into mothers themselves and the empty nest feels lonely and hard.

There is no perfect outcome...Life happens and it happens fast and often in unexpected ways.  Even what looks to be a physically perfect pregnancy, childbirth and growing child, emotional taxes still have to be made and none of us are exempt from living a life far different than what we expected. 

So, regardless of where you find yourself on the mother continuum, life is not always the way we wish it could be. While it's easy for our minds and hearts to search for the 'why' and even feel slighted or gypped, there is another way to look at the unexpected events that come to us all, as women. 

In case you need a little shift in perspective to the hard things you face, this is a wonderful essay on finding the beautiful parts to our difficult lives.

All About Fibroids

Unless fibroid growth is something you personally deal with, we rarely consider the problems they can cause a woman.

What are fibroids and what causes them?
They are the most common type of tumor found in women and roughly 99% of them are benign.  They are smooth, fibrous growths that are made of muscle or connective tissue and typically grow in the uterus.   Many fibroids are so small, they go undetected by healthcare providers.

Like many things in medicine, we know what we are dealing with but not always what the underlying cause is.  There are some theories out there that an increase in Estrogen or an Estrogen imbalance is the culprit for the growth of fibroid tumors.

Who is at risk for developing fibroids?

There are exceptions to every rule, but fibroid tumors are more common in women approaching menopause because they tend to deal with more estrogen dominance.  There is also an increased issue in women who are overweight or of African-American heritage.

What are the symptoms?

The symptoms of fibroids can vary because a lot depends on where the fibroid is located and how many you have.  In general terms, symptoms can range from excessive menstrual bleeding to an ache in your legs or back. Some women can feel pressure in their pelvis or even a fullness in the bladder that makes urinating difficult.  The bottom line is, when you experience symptoms that are out of the ordinary for you, it's time to visit us.

Fibroid tumors are one of those obscure things that happen to us.  We aren't exactly sure how to prevent them or predict a set of women most at risk.  The good news is, that they are typically more of a nuisance than anything and most women will get through their life, never being bothered by them.  At any rate, if you are one of the lucky ones with symptoms and problematic fibroids, the team at Madison Women's Clinic can help!

You Did What?

You did what?

You took care of yourself?

How?

Why?

As a woman, have you ever found yourself, wearing out your life like a badge of honor; some twisted notion of strength and valor that somehow got stuck in your head, about how women should be all, do all, have it all... Yes, that idea that is preposterous to every one of us, yet we fall for it every time?

We are women. We have been given a unique role to nurture and care for the world around us.  There's no better feeling than the satisfaction of fulfilling a duty of love and kindness but it can come at a price if we aren't careful.  Before long, we can burn ourselves out on being benevolent. Sometimes, taking care of ourselves before others, can come with a tangle of emotions that feels more like selfishness than survival.

What are the benefits of taking care of you?  Here are just a few, but there are many more...

• Ability to replenish your energy
• Changes your perspective on problem solving
• Increases productivity
• Allows you time to rest
• Clears your mind
• Energizes you
• Better self awareness
• Increased feelings of connection

So, what's a girl to do when there is nothing left at the end of a day or a week to give to you?

Here are some tips for indulging in a healthy routine of self care that will help release negative energy and replenish our reserves.  By routine, I mean something you can count on.  It doesn't have to be time consuming or even done daily, but it needs to be a regular activity at intervals of time you can depend on, even if it is only once a month.

• Determine how often and when you want to set aside time for self care.  Perhaps it's a Saturday afternoon or every Thursday at 9, once the kids are all in bed.  Choose the parameters that work for you.
• Commit to it, write it down and let your family in on your plans. 
• Decide on the purpose to this time for yourself...is it to relax?  Learn a new skill?  Retool your education?  Knowing what you want and hope to accomplish during this time will help you stay focused and committed to yourself. 
• Don't invite technology or social media to your time...that is a counter productive tool to self care. 
• Keep a journal as you spend more time with yourself. 
• Remain flexible and relaxed in your quest to take care of yourself.

What does self care look like?  Here are some unique ideas...honestly, it's tailored to you so it can look however you want it to. 

• For 10 minutes, do some mindful breathing exercises to relax
• Start a gratitude journal
• Create a vision board
• Go for a quiet walk, absorb the fresh air and sunlight
• Take a nap
• Take yourself on a date to the bookstore, catch a movie, sit in the park with a good book
• Indulge in a treat or a massage.
• Have a spa night complete with face masks and bubble baths
• Get together with good friends
• Binge watch your favorite show
• Listen to a podcast
• Find a fitness class

Self Care doesn't have to be a companion to Guilt and Shame...it's a necessary and healthy part of life we have a bad habit of avoiding, especially as women.  It may  not feel comfortable at first but at least give it a try, see what happens when we step away from the pressures and responsibilities of life, even for just a few minutes...you may be pleasantly surprised by how invigorating life feels when you show up again.   

Getting Fit

It seems like we've been into the new year by 6 months already...but it's really still new.  How are the resolutions coming along...remember that resolve to get fit?

Here is a little list of resources to help you get things on track, if for nothing else, to get you out of the house while winter drags on.  There is much to be said about physical exercise to help deal with seasonal depression, isolation and give you a new lease on life.

1. Rigby Miss Fit - Formerly known as Bcome Fitness, these women host a variety of exercise classes and with just a short drive, there is probably something you'll love here.  From TRX classes to Cardio and Kickboxing, give it a try! 
2. Campus Recreation -If you are a BYUI student there is a world of fitness available to you at no charge, even if you aren't you can still access any one of these amazing classes with no membership needed. 
3. Teton Crossfit Are you in to more serious training and weightlifting?  Check out Teton Crossfit.  They offer some flexible memberships at a low cost.  
4. Rexburg Rebels- Have you heard of the latest craze in exercise?  A pound class!  We have an awesome little following of Pound enthusiasts here in town, each Thursday night at the Madison Middle school.  Class begins at 8:30.
5.  Fuzion Dance Studio  This is an awesome little dance studio in Sugar City and offers a very low cost, per class option for Zumba, PiYo and Toning.  Grab your friends and sweat it out for an early morning of Zumba!
6. Gravity Factory  Here in town offers a unique opportunity to get a little yoga in while your little one jumps at a discounted rate.  Tuesdays and Thursday mornings are their Mommy and Me classes, give them a call for rates. 
7. Indoor Track at BYUI offers a great alternative if you just want to do some walking in a safe, well lit location, free from the harsh winter elements.  This is a great environment and awesome to gather as friends and family to get a little exercise and fresh air. 

Sometimes, it's more important to just expand your lungs, clear your mind and just start moving.   We can often begin to feel a little weary and sluggish as we head in to March.  Whether you want to lose some weight or just shake off the winter blues, there are many options right here in our community that don't require a lot of money or membership fees.  Grab your girlfriends,  your kids or your spouse and discover some new ways to get your heart pumping.  

Making Sense Of It All

It's hard to imagine a world where human life and experience is so blatantly disregarded, and our carelessness and indifference, in our treatment toward one another, is standard issue... yet, here we are.

This is not the same world many of us grew up in; Red Rover Red Rover, in the front yard til the sun set in the distance, chasing down dirt roads and stumbling upon adventure and dreams.  Phones hung on the wall, neighbors sat on the porch, families gathered around a table of home cooked meals and life seemed so manageable.

It's been a tumultuous month in the arena of women's health issues and women's rights.  The abortion debate exploded with a ruling in New York, allowing late term abortion for anyone, by anyone.  A tattered country already unraveling and divided by feelings, opinions, politics and religion, is teetering on a fulcrum of anger and intolerance.  This post is not about abortion and whether it's right or wrong.  It's about making sense of the suffering and anger in a tired and worn out world we find ourselves in. 

Bill Bullard,

“Opinion is really the lowest form of human knowledge. It requires no accountability, no understanding. The highest form of knowledge… is empathy, for it requires us to suspend our egos and live in another’s world. It requires profound purpose larger than the self kind of understanding.”

There will never be a shortage of opinions and most people will always be of the knee jerk variety who offer their two cents, to the chatter of the world as it crashes along the shore with the ebb and flow of nonsense.   We will never run out sadness, heartache, shock, even anger but beyond all of that, what is left, and....what really matters?

Profound Purpose.

Love.  Empathy.  Tolerance.

That is what really matters. 

We can never really understand what is behind all the anger and hurt that settles in around us but we can find, in the dust and ashes, beautiful surprises. 

We still have our freedom to choose for ourselves how we will revere life.  In the face of horrifying acts, we still get to choose if we harbor bitterness or radiate goodwill.  We can be the force for good, a band of love. We get to spread the benefit of doubt, see the good, be the good, rise above.  Women are beautifully strong, pillars of strength, with a grace and resilience second to none.  Women have a loving, profound purpose.  Don't let that get lost in the babel sounds of politics.

February is coming, the month to honor love, and the dark days of January will soon be a thing of the past, all 673 days of January!  Lets celebrate life and love, with an extra measure of kindness, forgiveness and hope, in the coming weeks and months.

Prescription Drug Abuse

There was a day when prescription drug abuse was a disease affecting individuals already suffering with a drug addiction involving street drugs.  It was never something we spoke about in terms of our teenagers, mothers, fathers, grandmothers, aunts or uncles.  Today, prescription drug abuse is widespread and in some communities, it is considered an epidemic.  It can affect all types of people and if there is no effective intervention can lead to devastating consequences.

What causes one to develop an addiction to prescription drugs?  There isn't just one single factor that can be a predictor of prescription drug abuse.  In many cases, it begins as a needful thing to treat such things as a broken bone, pain from surgery or injury, anxiety, and even insomnia.   At first the medications work well and much needed relief is achieved.  Over time, if the pain and discomfort persists, we develop a resistance to the medication and more is needed in order to continue to receive relief.  During this time, these powerful drugs can create changes in our brain by depressing the central nervous system which makes you drowsy and calm or, in the cases of stimulant addiction, can make you alert and overly energetic.

Prescription drugs have become more readily available and easy, especially for teens and young adults, to get.  Instead of buying drugs from the street, they can be taken right from the family medicine cabinet.

Here are some smart tips for ensuring you don't fall into an addictive situation.

1. Take your prescriptions as outlined by your health care provider.
2. Ask your doctor if there are alternatives to medications linked to addiction and abuse.  Sometimes, a different kind of medication or even a lower dose will suffice.  Remember that opioids are best used in acute episodes, not always long term or chronic pain.
3. Do not change or alter dosage amount or times you take it.
4. Make sure you understand the long and short term effects of the drug.
5. Do not share your medication, even with family members
6. Follow up closely with your doctor on your progress.
7. Keep your prescriptions locked in a safe place, away from children and teens.
8. Always check with your pharmacist before mixing prescription or over the counter medications. 
9. Consider integrative methods for dealing with pain, anxiety and insomnia.
10. When you are through with a medication, as per your doctor's orders, take any unfinished pills to a pharmacy so they can be disposed of correctly. 

Above all else, be honest and upfront with your healthcare provider if you have an addictive personality or have struggled with addictions in the past.  Communicating well and educating yourself and your loved ones will make a big difference and keep you in control of your good health.