Make the most of your midlife

 Midlife is often referred to as a crisis.  

Why? 

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

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

How can we best navigate these times?

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

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

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

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

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

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

Unbelievable Birth Control Success Stories

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

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

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

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

 

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

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

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

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

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

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

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

Increasing happiness

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

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

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

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

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

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

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

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

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

A Healthy Dose...

 Are you getting your daily dose of happiness?

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

Dopamine

Oxytocin

Serotonin

Endorphins

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

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

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

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

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

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

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

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

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

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

Life gave you lemons...

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

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

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

Here is what is involved in early detection...

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

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

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

A Well Balanced Pregnancy

Eat this not that...One of the surprising things you soon discover when you become pregnant are the list of foods to avoid.  Of course, you're eating for two, but you still need to be aware of the food you put in your mouth. 

Why?

Pregnancy puts quite a strain on a woman's body and part of that strain can lower the immune system.  This leaves you vulnerable to viral and bacterial infections, as well as food borne illnesses such as Salmonella, E-Coli and Listeria, to name a few.

Your healthcare provider will suggest certain diet restrictions in order to protect you and your baby from preventable illnesses.   Some of the foods you will be urged to avoid are as follows:

• Shellfish
• Uncooked seafood
• Undercooked meat and eggs
• Unpasteurized milk or cheeses
• Deli Meats- hot dogs, cured meats
• Sushi

Life is all about balance right?.  Even though the list of food no-no's might be a little longer than you wish, there are many healthy foods you should consume while pregnant in order to have a well balanced pregnancy.  You'll want to make sure you getting plenty of calcium, protein, fiber, and fatty acids, just to name a few.  There are so many amazing sources of these vitamins that will support your hormones, your overall immunity and help your baby grow strong and healthy. 

• Salmon
• Shrimp
• Domestic Crab
• Poultry- Chicken and Turkey
• Legumes
• Beans
• Dark leafy greens
• Nuts and seeds...did you know Chia seeds can be one of the best sources of calcium?
• Spices- don't forget the nutritional value in spices.  Cinnamon is one the top spices for utilizing the use of insulin.  If sugar issues are a problem for you when you get pregnant, add more cinnamon to your diet.  It will support your pancreas and liver. 
• Berries

The list is lengthy of all the ways you can strengthen your immune system when you get pregnant.  One of the best tricks out there, is to ask yourself one question when you choose what to eat...

Is this the most nutrient dense food I could choose right now?  Stopping to ask yourself this simple question helps you pause for the moment rather than eating mindlessly through the day.  It allows the chance to make a better choice.  

Still not sure how to feed yourself and your baby?  Let us know what questions you have at your next Madison Women's Clinic appointment and we can help you get on track! 

  

Make the most of a morning

 Do you tumble out of bed, your hair knotted up and stuck to your face...or do you spring into action, moments before the alarm sounds, in a way that would make any early bird jealous?  

Morning may not be our favorite moment in the day, but when we harness the power of the first light of day, we find that things just work out better than those times in which we stumble about, trying to coax our eyes to open. 

How can we make the most of the morning?  Here are our favorite top ten tips...

1. The morning actually starts the night before...that's right.  Plan a strong day. Prioritize the things you need to do the following day.  Be realistic in what you can reasonably accomplish.
2. Wake up before the rest of the family.  Give yourself plenty of time to get yourself ready for the day before you chase around the house, finding lost socks and lunch boxes. 
3. Even before you get out of bed, stretch your body.  Get the blood moving.
4. Don't let social media be the first thing you set your eyes on.  Spend a few minutes to meditate, read something inspiring or write a journal entry of gratitude. 
5. Make your bed.  We've heard this plenty of times but have you tried it?  It really does help to start the day organized and tidied up. 
6. Practice mindfulness.  It's easy to allow ourselves to feel overwhelmed with the tasks at hand but staying present, especially as we help our kids get ready for school, will keep the start of the day on an even keel of calm. 
7. Share a healthy breakfast with the family.  Have you heard the old adage...Breakfast like a King, Lunch like a Prince and Dinner like a Pauper?  Breakfast really is the most important meal of the day and more healthy nutrients you can pack in for your morning meal, the better you will feel. 
8. Get a little exercise.  You don't have to train for a marathon but a simple walk around the block or 10 minutes of yoga is all it takes to set you up right for a successful day. 
9. Connect with family and friends.  A quick text or email can go a long way.
10. Start your prioritized list of things to accomplish.  If it helps a wandering mind, set a time limit for each task.  It will help you work more efficiently. 

What are some things you have found to help you get your day started in the best way possible?

So you're going to have a baby

Oh, those first few days upon finding out you are expecting are often filled with a myriad of emotions from excitement to trepidation.   Where do you even start on this journey to motherhood? 

The good news is, you have Madison Women's Clinic!  We've got you covered with every change your body will go through over the next several months.  So, the first thing to do is call our office and schedule your first OB appointment.  Our friendly staff will get you well prepared for this first visit.  You can even visit our website and try out our Due Date Calculator!

As you wait for your first appointment, start taking a mental inventory of your current health status.  Are there changes you need to make in your daily habits?  If you smoke or drink, start by eliminating those habits and any others that may harm your unborn child.  Take a good hard look at your diet and see where you can add in more unprocessed, healthy foods. This is the best time to prioritize your sleep.  Making sure you get ample rest is vitally important for your own health and the health of your child.  Your body is already providing energy and nutrition for not one, but two!  It's common at this stage in your pregnancy to feel extra tired and even nauseated.  

Once you get your first appointment under your belt, you will see that there are a few important dates to mark on your calendar...

• At 10 weeks, you will have your first ultrasound.  This is done in the office with one of our great Ultrasound technicians. 
• 12-18 weeks, initial blood work will take place and typically, your first exam with one of our providers.  Of course, this date can vary with each woman and if you have concerns prior to your first exam, make sure you call and speak to one of our nurses to receive individualized care and a treatment plan that works best for you. 
• 20-22 weeks, another ultrasound.  This is typically when you will find out the gender of your baby. 
• 26-28 weeks, the dreaded Glucola drink and a Hemoglobin check.  It's really not as bad as it's made out to be.  It takes a little time, so plan on that.  We just want to make sure your blood sugar is stable and you have the healthiest pregnancy you can. 
• 35 weeks is screening week.  Now is the time to check for Group B Strep.  Group B Strep is a bacteria that can be found in the genital track.  To an unborn baby, it can cause pneumonia or meningitis in newborn babies but not to worry, it's preventable and that is why we screen for it early. 
• 38 weeks til delivery, we begin vaginal checks and make sure the baby is in a favorable position for delivery. 

Throughout your pregnancy, make sure you are eating foods that are rich in nutrients and supplement with Vitamin D and Folic Acid as these are vital in your baby's developing health.   Make sure you remain active, of course, check with your doctor and discuss any exercises or sports you want to participate in.  The recommended amount of exercise for a pregnant woman is 30 minutes a day for 4 days a week.   Again, visit with your doctor about exercising as each woman has specific needs. 

One thing we know you'll love about Madison Women's Clinic are our nurses!  They are there to answer any questions or concerns you may have between appointments and they are on call 24/7 so you will never be left with a worry of problem that leaves you without help or advice.  We love our patients and we take every measure we can in order to gain your trust and care!  

So, give us a call!  We can't wait to share in the good news of your pregnancy! 

Creating Reality

"Within the privacy of our own consciousness -- in the theater of our mind -- we create our own sense of reality, which we inhabit as our role in the great drama of life. It is a complex structure, like a skeletal system for our consciousness."   Judith Johnson

This is an interesting topic that warrants a closer look.  How much of the world in which we live, has been created by our minds?  For good or for bad, the mind is a powerful thing. Every minute of every day we make judgments in how to navigate the day; the world.  We have to in order to survive, but how do we keep ourselves from making errors in judgment?

While we clearly aren't the experts on this topic, there are some common sense things we can consider.  The reason this is so important is because the effect our thoughts have on our mental wellness.  Every day in the clinic, we see you facing your mountains of adversity, fighting against depression, anxiety, addictions and many other coping strategies we adopt to get by in this frantic world of information; a world in which news ceases to exist and in its place, we read about what ifs and maybes, even could bes. 

Neuroscientists  have studied the brain in countless ways and have determined that repetitive thoughts form neural pathways in which the neurons become linked together, thereby strengthening the thought.  When have the same thought over and over, it becomes a pattern in our thinking...our go to thought.  If we never challenge the debilitating and negative thoughts, they continue to gain traction in our minds.   It's the thought process that molds a person, a family, a community and so forth. 

The good news is, we can change those pathways and in so doing, change our experience and reality.  

Here are some simple ideas to change the thoughts in your brain that no longer serve you well.

•   First, ask yourself if the thought is true.  Is it 100% true and can you know for sure it is true. 
•   Is the thought authentic and meaningful for you?   Just because everyone is thinking it, doesn't mean you should too. 
•   Be careful where you spend your time.  If negative people impact your thoughts, avoid the negativity by lessening your exposure.  The same holds true for social media and news outlets. 
• Decide on some healthy boundaries. 
• Focus on the things you know to be true. 
• Reframe the situation to focus on the positive parts.  There are several perspectives to take for any one situation, explore your options. 

I love the story of the farmer...

"An old Chinese farmer saved up small amounts of money over a year to buy a new horse. Just a day after the farmer bought the horse, it ran away. His neighbour expressed grief, but the farmer himself was calm. “I hope you can get over this bad news” said the neighbor. “Good news or bad news, can’t say” replied the farmer.

The next day, the horse returned to the farmer’s house by itself, and brought another stray horse with it. “Cheer up, we’re going to multiply our farm income. That’s great news” said the farmer’s son. “Good news or bad news, can’t say” replied the farmer and carried on with his work.

A week later, the farmer took the first horse to his farm and his son took the second horse to follow his father to work. On the way, the second horse pushed the boy down and ran away. The boy’s leg was fractured badly. That evening back home, the farmer’s wife groaned “We will have to spend all our extra savings on our son’s broken leg. What a terrible news”. Once again, the farmer replied: “Good news or bad news, can’t say.”

A month later, the farmer’s King announced a war on the neighboring nation. Citing a lack of foot soldiers, the King ordered all able-bodied men in the nation to get drafted into the military without excuses. The farmer’s son was spared because of his broken leg. Later, the inexperienced soldiers got slaughtered in the war. “You are lucky that your son did not get drafted. Mine returned with severe injuries. Many have been handicapped or killed” complained the farmer’s best friend. Unabashed, the farmer responded: “Good news or bad news, can’t say”.

Life can take on so many different meanings and as humans, we rush to put meaning on things faster than we should for our own good.  One of my favorite techniques to control my thoughts is to allow a situation to simmer in my mind for a while before passing judgment on a thing.   Often, I find that the thought I would normally have is much worse than what really happens.  

If you are a person prone to depression or anxiety, this is a good thing to work on.  It's not a band-aid, but a tool, just one of many we can use to help us get through these difficult times. 

Supporting Our Children

It's been a rough year in case you hadn't noticed!  Whew!  Everyday presents itself with a new challenge to adapt to, and overcome.  We are still trying to thrive in a time of pandemic and uncertainty.  And while we can all agree that this may very well be the hardest thing, or one of the hardest years we have been through, we sometimes forget about the children and the impact the world has on them.  

Children have had to regroup just as many times as we have and in many ways, it can seem that they 'go with the flow' much easier than we do.   As long as they are off playing cheerfully in the backyard with their new set of imaginary friends...ya know, since social distancing is in Vogue...we think they are just fine. 

Children have a brain that is still in various stages of development, something the National Institute of Health refers to as Brain Architecture.  This leaves them susceptible to environmental adversity.  They are experiencing interruptions in their social connections, education,  physical and mental care, and many children are living in situations of poverty due to the shut downs and losses experienced by their caregivers.  They witness firsthand the stress of their caregivers and those around them who speak openly about their own anxieties.  Children just don't have the nervous system to self regulate and this is something that as adults, we often overlook. 

In just a few days, our kids will most likely be heading back to the classroom.  It will look much different than it ever did, and for some with more fragile emotional systems, it could very well create some trauma for them.  So, how do we help them adjust and give them tools to have a safe and enjoyable year, as close to normal as possible? We can help all children whether we are a mother, aunt, friend, or neighbor.   

• As the responsible adult, we need to get our own view of the world in which we live in check.  If we are scared or anxious, our children will recognize that.  We set the tone for the day. 
• Listen to them, not just their words but watch their behavior.  Humans tend to battle fear with angry outbursts and insecurity.  Its important to listen to what they aren't saying! 
• Ask what their concerns are for the upcoming school year.  Validate each point and instead of lying or sugar coating their fears, admit when you just don't know the answer.  Let them know you will do your best to advocate for them in the best way you can. 
• Work together on a plan to thrive.  Kids are smart and if we stopped to ask for their input and suggestions, we may actually find a better way. 
• Empower them in their own process of making decisions.  This is a great opportunity to teach them about critical thinking. When they get to make some of the decisions, the outcomes are typically more favorable and there is less acting out. 
• Give them the tools they need to feel safe going out in the world. Teach them about realistic hygiene goals, not obsessive thoughts.  Remember we need some healthy bacteria to keep us safe.  Too much of a good thing is still too much. 
• Help them understand what the new school is going to look like and get their feedback. What scares them about the new plan for education. 
• Create healthy spaces and activities for kids to decompress from the world.  This includes limiting their exposure to social media. 

These are challenging times and we recognize the difficulties each family in our community faces, and they are different for everyone.  These are only ideas that you can develop further for your own unique set of circumstances, and there are so many other ways to help our children.  Hopefully, this gets us thinking and preparing for the new frontier we will soon be facing.   As providers in the medical community we strive to add our support and compassion during these times.  We know the weight of the burdens you carry. 

A 15 Day Challenge

We are no strangers to daily challenges.  Currently, on any given social media feed you can find the Push Up Challenge for Veterans.  The 15 day Post a Picture of your Graduate.  The 15 day picture post for Grandmas...The Ice Bucket Challenge for ALS was wildly successful and popular...What about a challenge for our mental health?

Who's ready for this challenge?  It might be hard...I guess that's why they call it a challenge!    Mental Health often has a negative connotation and can feel almost shaming.  It can makes us feel weak and vulnerable that we just can't handle life.  That is a false!  Mental Health is not about our flaws but about the ways we can become strong...just like going to the gym or eating our fair serving of vegetables!  Let's flip the way we think about the health of our psychological and emotional parts.  When we connect our mind and body, we can really become a well oiled machine! 

Here we go... Our 15 Day Mental Health Challenge

1. Just breathe...I know we do it without thinking all day, but today, breathe while thinking about it.  Breathe deeply in and let it out slowly. Feel the calming rhythm.  As you let it out, imagine the weight on your shoulders getting lighter and lighter.  Breathing is pretty cool when you are actually aware of it! 
2. Focus on the moment.  Don't spend day two living in yesterday or borrowing worry from tomorrow.  Just be in whatever you discover this moment holds. 
3. Create a musical playlist that calms you, energizes you, invigorates you, empowers you...whatever it is you need.  Play that music...May I offer some suggestions?  The long flowing measures of Bach help slow your anxious mind.  The excitement of Mozart will energize us and excite the waves of the brain to wake us up.  Whatever rhythm you surround yourself with, your body will adjust to. 
4. Move your body...stress anxiety tends to get stuck in our minds...move it on through by moving your body.  Engage in a little dance off in the kitchen with your kids.  Take up Yoga or simply go for a walk. 
5. Create a quiet corner.  Sometimes, all we really need a little moment of peace and quiet.  Find such a place and claim it as your quiet place where you can refuel your mind and set down the burdens you carry. 
6. Connect with a trusted friend.  Sometimes, in the hustle of living, we let go of the most important connections we have in lieu of other more pressing tasks but certainly less important.  Re-establish those healthy connections.  Being isolated is hard on us and creates undo stress. 
7. Start a gratitude journal.  Don't just name the things in life you grateful for, write them down. Things are so easily and quickly lost in our brains.  When they are written down, they can be easily reviewed on the days when everything seems to be going wrong. 
8. Write down all the ways you can grow regardless of your the situation that surrounds us.  Shifting your perspective is a valuable tool we often neglect. 
9. Step away from social media, news, tv and anything else that distracts you in unhealthy ways.  Have you ever noticed a 24 hour absence from social media results in nothing?  You literally miss nothing!  
10. Discover a new hobby.  Find a way to be creative.  Did you know that creativity resides in the same area of the brain as anxiety?  Hmmm...maybe all that worry and wonder just needs an outlet to create. 
11. Practice setting and keeping healthy boundaries.  For some people pleasers, this may come as a surprise but the word NO, can actually be a complete sentence.  Now, if you need to, you can add "No, thank you." or "No, not today."  but you don't have to say 'NO' and follow up with any kind of explanation.  Like most things, this is easier said than done but just for today, practice it a little.  
12. Go to bed an hour early.  For reals...don't say your going to bed and then finish your ToDo list on the way.  Just go to bed.  
13. Select a new mantra or inspiring quote or thought.  Post it in a place where you will be reminded of it daily. 
14. Make a list of all of your accomplishments that make you proud.  It's easy to forget how far we've come.
15. Ask for help.  A good mental health practice is understanding that we weren't created to be islands, merely existing alone.  We were meant to be together.  If you are struggling to find your emotional footing, ask for help.  This is a positive move and should be the first thing we consider when we find ourselves a little bruised or even a little broken.  Reach out.  Don't suffer in silence. 

We hope that something on this list finds it's way to your life and it provides you with at least a moment or two of respite.   We need one another, now more than ever. 

The Stress is Real

I remember, some time ago, visiting the doctor for a laundry list of ailments that had finally begun to get the best of me.   All I really wanted was to grab my fist full of prescriptions, you can almost always count on, and go about my day with the renewed hope that relief was just a small pill away.  

Imagine my disgust when the doctor chalked it all up to stress!  "That's impossible!  I'm not that stressed!"  "Okay, maybe stress can account for my increased blood pressure but c'mon..." I left with a prescription to handle my stress before it handles me.  If I'm being honest, that really stressed me out. 

It also made me mad and I'm sure I rambled on in my defense, even to strangers, about what a cop out that was because clearly, something was very wrong with me and I had been so quickly dismissed.  

Stress...

The truth is, that doctor was right.  It's only been some years later that the evidence of a stressful life is littered across my medical chart. 

Today, you would be hard pressed to find a soul who isn't stressed with the current trends of angst around us.  The world is groaing under the loads and demands of politics, pandemics, prejudice, pride and privilege.  We are connected and disconnected in ways we have never been before.  Friends and family share opinions we never knew existed in their now passionate hearts, for whatever cause they deem useful.   We feel the collective stress, whether beyond the edges of the tumult or, in the heart of the matter, or heading back under the rock we wish to inhabit.  There is no escaping, even a sliver of the upheaval, and that is stressful. 

So, how do we handle this real stress before it handles us?  There are the obvious, pat answers...improve your diet, get some exercise, breathe deeply, get more sleep.  Those are valid and helpful, but perhaps there is more to it. 

Just like my response to the doctor when things didn't go my way, our first instinct when trouble arises and the stress load builds, is to defend.  We defend our truth.  We defend our views.  We claw our way out of misunderstanding.   That's just it...as humans we want to be seen.  We want to be heard.  We want to be understood.   Looking back at the interaction with my doctor, he listened closely to my concerns, he evaluated each problem,  he made a full assessment of my health. He didn't just dismiss my concerns as I had perceived at the time...  He listened, he didn't just rewrite my story of pain for a more elusive one called stress.  

Perhaps being defensive only contributes and adds to the stress of any situation. 

What if, instead, we became more accessible to the people around us?  What if we stopped for a moment to hear our children or our spouse, roommate, friend; witness their perspective, their reality.  What if we just started there, in our own circles of influence?

What if we stopped to listen and understand before rewriting the story of someone else. 

What if our behavior was more intentional than reflexive?

What if we gave more people the benefit of the doubt?

What if we spent more time in service to our family, our neighborhoods, our community to create good things instead of idly complaining about the bad?

As humans, we are oriented to recognize threat.  From the beginning of time, we were programmed to fight or flee.  Stress is a teacher of nature and it takes effort to respond to it in a way that preserves our good health but it is possible and benefits are life saving. 

What if we were the safe place to harbor the stories of those around us? 

What if we could focus more on the good things we have?  

What if we could use our words to let those around us know that we need more love, attention; more witnessing that what we are dealing with is hard.  We don't always need someone to fix the things that are wrong but we always need to be heard. 

What if we could see more clearly, that anger comes from hurt?   What if we could see more clearly that we all just want to feel safer in this little, big world that has felt like it is closing in on us all year?

What if this is how we managed our stress and took care of ourselves and others?  What if it really was this simple...?

We all have within us the capacity to be kind and compassionate.  Finding the good around us has a calming effect.  Stress is a familiar problem but we can see it in a new way if we are open to a changed perspective. 

We aren't just at the mercy of this angry world, though that is often how we feel.  Most days, it feels bigger than any small thing we can do, but don't give in to that notion.  There is much we can do to ease the discomfort for ourselves and those around us and save us from the stress we have been enduring thus far this year.  

At Madison Women's Clinic, we are here to help you through these very difficult times.  We too feel the demands of the culture in which we live. No one should suffer alone. 

When you know, you know.

When was the last time you heard a woman say, she just knew she was done having kids and you felt a little anxious because you bounce around the idea like a pinball at the nickel arcade?

Some women just know when they are done having children but that isn't all women.  For some, it really is a decision that doesn't come easily or to rest in your mind, just because your best friend wants nothing more to do with snotty noses and 2 AM feedings.  If there is anything to be learned, it's to master the art of not worrying about everyone else and what's hot or not and worry about you.  The decision to have a child or not is so utterly private and personal it belongs within the archives of your own heart and mind. 

Consider your level of satisfaction with the family you have.  Sometimes the noise of the world makes it impossible to feel anything but rushed and less than.  Spend some time in quiet thought while you consider where you are in life, where your family is.  Do you feel a void in your family or is there a feeling of contentment?

Sometimes, it's not a decision that needs to be made right now, today.  Take it one day at time.  Let the time frame be open and let the idea ride on the wave of every day.  When we live the questions, the answers often come softly, gently and clear.  

Here's where I offer a word of caution, never make a decision on a bad day.  You know the day...when kids won't stop fighting, your husband is late getting home, the laundry has piled up...that kind of a day.  Save the big decisions for when the days are calm and you have energy and strength to think clearly. 

As our stages in life change, it can be tough to accept that we are moving on to a new chapter.  It's hard to imagine how the new pages will unfold and what life will look like as everyone grows and evolves.  It's normal to have feelings of trepidation, even anxiety during these times and seasons.  Remember that it's okay to not have every minute of your life planned out.  If needed, come in and talk to one of our trusted providers.  They can offer direction and advice. 

Each stage of life brings a joy we have never known or felt before.  The decisions we make at each crossroads will be ours to make and whatever else we do, never measure your choices against the yardstick of the world. 

 

The Healing Brain

Collectively, we have been through a lot in the past few weeks, yet the way in which we have handled our common crisis is very personal and unique.  For some, there have been added challenges beyond the trials that come with a pandemic.   

Regardless of your station and lot in life, one thing is likely, we are worn out.  Our brains are weary.  There has been so much to process, paradoxes that have challenged how quickly we can process the new information. 

In times such as this, how do we heal our brain?  How do we embrace the new normal or even return to normal.  So much has changed and change has really become the one constant we can count on.  As parents, mothers especially, we carry a heavier load as we absorb the shock and change for our children and all those around us.   How can we best navigate these uncertain times?

Here are some ideas on how to begin to heal our tired brain...

• Sleep.  One of the best ways to rest our mind is to sleep.  It's not enough to get your regular amount of sleep.  In times of turbulence and stress you need a couple of extra hours of sleep and then some.  It varies for each of us.  Start by going to bed and hour earlier and waking up an hour later.  If that isn't enough, try to squeeze in a small nap during the day. 
• Make fewer decisions.  By building routine into our day, we eliminate some simple decisions that can still tax our brain.  For example, make a meal plan.  Set the kids clothes out for the week in an organized manner.  When we plan ahead, we can free up space for more important matters. 
• Move your body.  We hold our anxiety in our body.  When we can get up and move, our stressors have less impact than if we sit and hold on to them.  Moving, literally moves emotion on through so we don't get stuck in negative feelings and mindsets.  Just a stroll around the block does wonders for a tired, exhausted mind.
• Eliminate the things that don't matter.  All of us can fill up a day with unimportant things that drain our minds of energy.  Take a closer look at how you spend your time, and table the non-urgent and unimportant tasks that can wait for a better day when our energy levels are higher. 
• Practice compassion.  Compassion for others is important but compassion for ourselves may be even more so.  Sometimes, all we can do is all we can do.  When experiencing chaos and change, slowing down and recognizing our limits can be the game changer. 

Feeling burned out and exhausted can happen before we even know it and almost always after a stressful time.   We are all handling this new world of ours in the best way we know how and it would serve us all well to slow down just a bit and plan for what we can.  Do the little things to extend kindness to ourselves and others.  We may be in this together but it absolutely affects us each differently and now is not the time for comparative suffering but it is a time to heal.  How will that look for you?

Sleep like a baby

...Unless your baby isn't sleeping!  What's a mama to do?

Here are a few tips to help establish good sleeping habits for your baby but before we get into that, how is your sleeping hygiene?  We've discussed sleep in previous articles but remember, lack of sleep affects everything.  If you are struggling to get quality of sleep, especially postpartum, you are setting yourself up for depression, anxiety, moodiness, poor food choices, and even relationship problems.  Sleep is truly one of the most important things we can all do for ourselves.

Now, back to baby...

1. Keep your baby on a schedule.  If your little one gets overly tired, it will be more difficult to calm them and settle them down.  Watch for cues they are getting sleepy.  An infant should be getting long stretches of sleep.  
2. Use a white noise machine.  White noise helps a baby from hearing all the noise in the house and can mimic the sound of the womb.  Babies can't sleep when they are over stimulated, a noise machine helps neutralize all of that extra sound.  Some experts believe that a sound machine helps your baby associate those sounds with sleep.  The sound machine could be used as loud as a running shower.  Did you know that in the womb, the sound a baby hears is typically at 72 Decibels?
3. Maintain calm in the house.  Too much stimulus will interfere with your baby's sleep patterns and rhythm.    None of us do well in an environment with too much going on.  
4. Learn the art of swaddling.  Nearly all babies love to be swaddled.  The warm, safety of a swaddle will have them falling asleep in no time.  They may fuss while you get the swaddling started but they will soon calm right down and feel secure enough to sleep. 
5. We all love a full stomach, including baby.  Make sure they are getting enough food throughout the day that they aren't falling asleep on an empty stomach.  This will surely keep them awake and very uncomfortable. 
6. Let them nap.  We often make the mistake of trying to keep a baby awake in the afternoon so they will sleep in the evening.  This is a myth.  A rested baby will be a good sleeper.  If your baby has been awake for 60 - 90 minutes, it's time for a nap. 
7. Stick to a routine.  We all love a routine and babies do as well.   Just because they slept all through the trip to Target doesn't mean they were getting restful sleep.  Plan your day accordingly to keep baby in a rhythm and routine the best you can.
8. Babies like a firm, flat bed for sleeping.  It is also the safest and healthiest way for them to sleep.  

Sleep is just as important for infants as it is for us as adults.  Sleep is when our bodies heal, grow, and transform.  Babies are growing so rapidly and they need their sleep.   If you are having issues with your baby getting restful sleep, it's well worth it to consult with a sleep specialist or your child's pediatrician for help.  It will make a night and day difference and help you during the healing process of post partum.  

That Gut Feeling

You know that feeling...that feeling in your gut when something just isn't right?  Even if logic surpasses all understanding, your gut knows.

The Gut is one of the least appreciated parts of our body.  Did you know, according to PLOS Bio,  that there are actually more bacterial cells in your body than there are human cells? 10 Million more!  Have I got your attention.  All of this good bacteria is what helps to keep our whole self healthy from head to toe.  What you eat will either help or hinder your overall health because of how it affects the gut.  Let's look at the organs and functions supported by a healthy gut microbiome.

1.  Intestines.  All that bloating, gas, indigestion and inflammation is often due to an imbalance in your gut bacteria.  Certain good bacteria such as Lactobacilli can actually improve these issues and even seal up the microscopic gaps in the intestinal lining that is known as Leaky Gut Syndrome.
2. Heart.  A healthy gut can help in regulating your good Cholesterol or HDL
3. Blood Sugar.  One study performed by the National Institute of Health discovered that the same person eating the very same food at various times had different levels of blood sugar.  They theorize that the difference comes from the changing gut bacteria.  
4. Brain.  The gut and the brain are connected through millions of nerves.  They definitely communicate back and forth. Certain species of bacteria help to produce neurotransmitter chemicals such as Serotonin.  Some researchers are now linking the bad bacteria to various mental illnesses.  This is an emerging science but makes you stop and think about that donut.
5. Immune System.  Your gut is one of the first defenses against bad bacteria.  A healthy and appropriate amount of stomach acid helps transport vitamins and minerals to all your cells and stands ready to attack foreign invaders.  

How can you improve your gut health?   We already know some of the things we can do...

• Eat a variety of healthy fruits and vegetables as well as organic meats
• Fermented foods such as yogurt, kefir, sauerkraut are excellent ways to reduce disease causing bacteria in your gut.  Make sure your yogurt isn't the kind filled with sugar. 
• Eat prebiotic foods such as bananas, artichokes, oats and apples. The fiber from these foods feed the healthy bacteria. 
• Breastfeed for 6 months.  Breast milk is full of amazing bacteria that helps establish the gut health in infants. 
• Whole grains are another wonderful source of fiber that builds a strong microbiome. 
• Limit your use of antibiotics since they destroy bacteria; not just the bad bacteria that makes you sick. 

Sometimes, we tend to make our health much more difficult than it needs to be.  When we focus on the key organs in our body, such as our gut, so many other problems dissipate.  A balanced and healthy gut will promote hormone balance, weight loss, regulate sugars and give our brain the help it needs to be sharp.  

Focus on intentional eating rather than fad diets or extremes.  Make better choices for yourself and focus on feeding yourself nutrients rather than just whatever food is easy to grab.  This is especially important during this time of new viruses.  Prevention is the way to approach all illness and disease. 

Taking Care of You- Part 2

In our last post, we talked about taking care of your mental health during these unprecedented times.  Today, let's talk about the proactive ways we can take care of our physical self.

Sleep- We often wear our late nights and early mornings like a heroic badge.  In reality, we need to be getting a lot of sleep because of the increase of stress.  There isn't one person who is breezing through these days, stress free.  Sleep is when our bodies rejuvenate and rebuild.  Sleep is also one of the healthiest ways to boost our immune system.   If you are up and down all night or have difficulty falling or staying asleep, make sure you schedule in some naps to get those ZZZ's in .

Nutrition- In times such as these, we tend to carb load.  Carb loading isn't a bad thing if you are choosing good, nutritious carbs.  Choose whole grains, along with plenty of fruits and vegetables.  Resistant starches such as boiled potatoes, rice or legumes are a great way to help your body handle the excess stress.   Steer clear of refined sugars and sweets, they will only serve to stress you adrenals even more.

Vitamins and Minerals-  Since it's likely that your nutrition is not on point, beef up your vitamins in the morning. 

• Zinc is one of the best ways to boost your immune system and it's safe to take every day.  
• Vitamin D in terms of immune benefits but it's true.  Vitamin D3 paired with K2 is a good way to get your Vitamin D  and the K2 helps move the calcium from your blood and tissue to the bones where it belongs.   Without enough vitamin D, we are more susceptible to infection...and since we live where the sun doesn't shine half the year...or it does but it's too cold to be outside, we are often depleted, especially this time of the year. 
• Vitamin C is so important in the argument of immunity.  It's a powerful antioxidant and helps clear the body of free radicals that are disease causing.  Make sure you are taking a Vitamin C Complex...the Bioflavonoids, not just the ascorbic acid.  Did you know Vitamin C encourages white cell growth?  White blood cells are the bacteria and virus fighting cells.  
• B Vitamins- All your B  Vitamins are critical to good health and help us adapt to the changing stressors around us.  The best source of all your B's is  non-fortified Nutritional Yeast. 

One word of caution when taking Vitamins and Minerals.  Some, that I have not mentioned are potent anti-viral or anti-bacterial options.  Just like taking too many antibiotics can create resistance, so it is with natural choices.  Make sure you know what you're doing before taking too many natural products.  

Exercise- We can't talk about self care without mentioning the importance of  getting some exercise.  Right now the gyms are closed and we need to keep our distance from other people but that doesn't mean we can't get out for a walk or run.  Engage in running the stairs at home, doing a little yoga, pilates, or a heart raising HIIT workout.  Anything.  Not only is it good for heart and soul but helps alleviate the stress we are all feeling. 

Be being a little more proactive during this time of viral outbreaks, we can strengthen our immune system and be the healthiest we can be.  Then, if we do end up with a viral or bacterial infection, we have some fighting power! 

Taking Care of You- Part 1

How are things going during this quarantine? We are all trying to adjust to some really difficult situations.  We are all in this together, yet we each experience it differently.  The only thing that really feels like a hint of normal is the unexpected.

So, how do we deal with the constant change and upheaval around us, not to mention the isolation and disconnection?

Taking care of our mental health should really be a priority.  If you are prone to anxiety or depression,  this situation can be detrimental.  Here are some ideas to help you through these difficult times.

• If you feel your anxiety creeping up, ground yourself in the moment.  Keep your mind present and aware.  When we think too far ahead, we feel anxious and if we dwell on the past, depression can beset us.  Live in whatever moment you are in. 
• Just like everything else around you, feelings and emotions will change.  If you allow yourself to feel, to sit with whatever emotion comes up, the quicker it will pass. If we stuff our feelings and try to avoid them, when they finally surface again, they seem to carry a bigger punch. 
• Choose a trusted friend or family member who can be a hard edge to lean upon.  The fear and worry becomes too much, give the feelings words and share that with your trusted friend. 
• We have to practice social distancing but not connection.  With technology today, we have so many options to stay connected.  We are human.  We need connection and love.  Connection and love are two keys to surviving tumultuous times. Be creative, find ways to stay in touch and close to friends, neighbors and loved ones. 
• Stop engaging with social media.  There is nothing to be gained from reading article after article about facts and figures you have no way of knowing their truth.  This isn't to say we shouldn't be educated about the situation at hand, but negative headline after negative headline will most definitely impact your nervous system. 
• Trauma often comes in a series of small losses and before we even realize, we are fixating, overwhelmed, restricted and paralyzed.  Another reason to distant yourself from negativity and fear mongering and stay in the moment. 
• Maintain routine and rhythm.  Even though you may be staying home for days and weeks on end.  Get up at the same time everyday.  Make your bed. Get dressed.  Keep yourself together.  Our nervous system craves a rhythm.  Even though things around us change by the hour, there is still so much within our control and agency.    

If you are still feeling overwhelmed and having a hard time coping from day to day, reach out to one of our providers.  They can talk things over with you, help you sort out the facts from the fiction and provide peace of mind.   We can do this!  You are stronger than you think.

10 Effects of a Leaky Gut

Do you have a leaky gut? 

It's the buzz word of the decade in case you missed it.  It's not always a concrete thing to diagnose, it's based on a collection of symptoms.  A leaky gut means your intestines have some permeability to them; undigested food particles and toxins can leak through these microscopic openings and into your blood stream.  Current studies suggest that this is thought to be one of the main reasons for autoimmune disease.

Here is a list of the top 10 symptoms of leaky gut.

1. Gas, bloating, constipation, diarrhea. 
2. Food sensitivities and intolerance
3. Fatigue
4. Brain fog, confusion
5. Headaches/migraines
6. Skin problems
7. Widespread inflammation
8. Joint pain
9. Nutritional deficiences
10. Autoimmune disease

If you suspect you have a leaky gut, there are some lifestyle changes you can make to improve your overall health but it's not going to be easy.  Many of our bad habits with food are addictions that are hard to break, such as sugar, alcohol and caffeinated beverages.  In order to win this fight, you have to have a plan.  

One of the best places to start is with an elimination diet.  Simply, begin to eliminate the known culprits that disrupt our gut microbiome.  Those main offenders are-

• Gluten
• Sugar or sugar substitutes
• Alcohol
• Dairy
• Eggs
• Soy
• Processed and fast food

Some sources cite that an elimination diet needs to last at least 90 days in order for your gut to heal.  Others say that in little as 23 days, you will begin to see improved health if you are 100% compliant.  It takes 21 days for the antibodies in our immune system to 'turn over', hence 23 days may be a good number to start with.  Everyone is different and if you notice the symptoms return after just 23 days, you may want to give yourself a little more time for your gut to heal. 

So, what can you eat now that we have eliminated all the joy out of life?

• Choose healthy fats- olive, coconut, avocado oils
• Choose clean, organic, grass fed meats.  Steer clear of fish with high levels of mercury
• Choose organic vegetables, nuts and seeds.  70% of your calories should come from good fruits and vegetables and 30% from protein while in an elimination diet. 
• Choose to prepare your own food.  Even so called, healthy pre-packaged foods are hidden sources of salt, fats and even sugars.  The less a food is processed, the better it will be. 

As you begin to introduce foods back into your diet, go slow and only introduce one food at a time for a week at a time. Pay attention to how you feel with each introduction.  At the first sign of symptoms returning, give yourself some more time to rest before you try again.   You can also try adding in probiotics to help in healing your gut.  

Even though there isn't a single test to diagnose a leaky gut, it makes sense to visit your health care provider to rule out any other underlying conditions that may be causing your health issues.  Never just self diagnose and hope for the best.  The providers at Madison Women's Clinic would love to share in your healthful journey and be a supportive member of your healthcare team.  

Don't Eat Bat Soup and Other Good Ideas

This probably goes without saying...but...

Don't eat bat soup!

It's not clear if the Coronavirus out of China, started because of bat soup, but it's a theory/myth circulating out in the World Wide Web.  Bats do in fact carry the deadly virus that can be passed on to humans.  In some parts of the world, bats are well used, as food, even considered a delicacy, to using their dung as fertilizer.  It's not just about bats, if you think about it, viruses are everywhere and to get caught up in which animal of the many, Coronavirus was initiated from is merely a distraction and fuels our fears and upsets our sense of safety.

We want to provide you with facts, the things we know.  There are many things we don't know and will not be dwelling on those details in this article.   So, here is a run down of what we do know as reported by the CDC for this country.

• There are several common strains of Coronavirus that many people, even in the US get every year and probably don't even know they have it.  It acts much like the common cold. 
• There is a new strain of Coronavirus; it is the SARS-CoV-2. The disease it causes is referred to as COVID-19
• Initially, officials assumed it was spread from animal to human, though, now we are seeing human to human transmission.
• As of February 25, 2020, the virus is not spreading in the community of the United States.
• When there is sustained spreading of a virus in a community, it means that people are getting it who have no idea how they came in contact with the disease. 
• The threat of a pandemic is high but individual risk is dependent on exposure. 
• If you are a typical American who just goes about living a regular life, your risk of getting COVID 19 are very low.  If you are an international traveler or caregiver in the healthcare industry, your risk may be slightly higher. 

In the future, if it becomes a true pandemic, then these risk loads would change dramatically. What are the symptoms of Coronavirus 19 and how does it spread?

• Fever
• Cough
• Shortness of breath
• Symptoms can range from mild to severe. In severe cases, pneumonia and other complications are seen.
• Exposure is 2-14 days
• It is spread through respiratory droplets from someone within 6' of you. It could possibly be spread through infected surfaces, though this does not seem to be the case.
• It is contagious at the first sign of symptoms
• It spreads easily and is sustainable

What is the best treatment?  There is not a 'treatment' yet, though the CDC and other entities are working on that. The absolute best treatment is prevention.  We say it again and again, yet, as we see with Influenza, few people make much of an effort to contain their germs when they are sick.  We insist on going to work, grocery shopping and even hang out at the movies or other activities when we have a sore throat, a cough and even an upset stomach or fever.  We send our sick kids to school in hopes that nobody notices. We need to stop doing this!   

All of our attention is on the Coronavirus but Influenza is still in full swing and claims many more lives than the Coronavirus has yet.

Let's run through the list of preventative measures you can take today to protect yourself and your family, even our community from any virus. 

• Stay home if you are sick...with anything, even minor things.
• Cover your mouth and nose with a tissue when coughing or sneezing.  Discard the tissue in the trash. 
• Avoid touching your eyes, nose or mouth.
• Disinfect touched objects in your home frequently
• Wash your hands frequently and for at least 20 seconds
• Use an alcohol based sanitizer if  hand washing isn't available.  Make sure it contains more than 60% alcohol.  
• If you must leave your home, including to go to a doctor's appointment, wear a mask.  Many doctor's offices offer you one at no charge when you walk in.  It's FREE!  Who doesn't love free things? 
• Be careful treating yourself with natural things such as oils.  Some oils and herbs can actually cause a virus to replicate itself so make sure you know what you're doing before indulging in alternative medicine. 
• Contact your provider at Madison Women's Clinic...we can help you get back to good health. 

One final word, if you are sick, if nothing else, respect those around you who may not have a strong immune system.  This includes our senior population, infants, and those with a compromised immune system.  

Sleeping through pregnancy

Sleep deprivation is something most pregnant women just accept as a way of life for 6 months or so as their pregnancy ramps up and a growing baby keeps you up. 

Sleep is one of the most precious commodities a pregnant woman has.  Sleep is the key to maintaining good health throughout your pregnancy, a smoother labor and delivery and 9 months with fewer complications.

Here are some proven benefits to good sleep hygiene during pregnancy.

1. Sleep is when your body returns to setpoint and helps you maintain a healthy weight.
2. Sleep decreases your chances of developing preeclampsia by allowing your body to rest and relax, thereby lowering your blood pressure and encouraging good blood flow to the fetus.  
3. Sleep releases growth hormones that are good for mom and baby. It helps ensure proper development and growth to your fetus.
4. Sleep makes even a rough pregnancy more tolerable. 

So, how does one simply get more sleep while being uncomfortably pregnant?

• Make sure you have a good supportive mattress and lots of pillows to cushion and support your back and belly. 
• If sleeping during the night is restless, make up for it with naps during the day.  
• If light is bothersome, consider investing in a sleep mask. 
• Keep the temperature in your room a comfortable temperature.  We tend to be much warmer when pregnant so adjust your external thermostat whenever you can. 
• If noise is an issue, tune in to some white noise.  There are many apps you can find or even recordings on YouTube. 
• Choose your food wisely.  Avoid hot and spicy foods, foods that create gas and indigestion.  Avoid too much sugar throughout the day.  Too much sugar during the day will create extra trips to the bathroom through the night. 
• Consider eating a high protein snack before bed.  This will help keep your blood sugars regulated throughout the night and help keep you asleep and comfortable. 
• Work out the stress of the day before you go to bed.  Write down anything you need to remember.  Dump out the worries and spend a few minutes before bed, just relaxing in peace and quiet.  Eliminate social media in the evening hours to give your brain a chance to slow down. 

These are just a few tips.   Anything that promotes good quality sleep will benefit you more than you know throughout your pregnancy. 

Night Owls and Early Birds

If you had to say...are you a night owl or an early bird?

According to science and studies and ...take it for what it's worth, night owls or late Chronotypes, as they are properly termed, have some advantages over the early birds.

1. Late nighters and late risers seem to have an edge of creativity.
2. One theory suggests that night owls seem to be better at finding non conventional solutions to the problems they face.
3. In 2009, researchers linked an increase in IQ to those who preferred to go to be late and wake up late.  That study has been recreated by the US Airforce and similar studies concur.  Even those who score higher on tests in MBA programs are self proclaimed night owls.
4. Night owls get bursts of strength and greater stamina than early birds. This can be in part to surges in the central nervous system in those late chronotypes. 
5. If you naturally stay up later without a problem, odds are you have greater mental strength, not just physical strength.  They often remain mentally alert for more hours in a day than those who rise early. 

All of this isn't to say that early birds are a lost cause.  Quite the contrary.  Early Chronotypes have a lot going for them. 

1. Early risers report that they are happier than their late counterparts.  Science suggests that the early morning daylight hours contribute to a better mood.  We all know the benefit of daylight.  Early birds are getting more of it. 
2. Being an early to bed, early to rise kind of person is correlated to lower body mass as well.  We don't realize the impact good sleep has on our body's ability to burn fat...seriously, while sleeping! 
3. Early risers suffer from less insomnia. Again, it seems sleep is an important component to all round better health. 
4. The internal clock of an early riser more easily aligns with school and work schedules making it easy for them to adjust to the 9-5 work schedule. 
5.  Early risers are energetic, effective problem solvers and offer their counterparts a positive outlook on life.  They are methodical and well organized...I mean, what else are you going to do in those early morning hours but organize something?

Perhaps you've tried to change your late night ways or stay up extra late and face a dismal success rate.  Most of our waking and sleeping tendency is hardwired in us from day one and partly controlled by our genes.   One is not better over the other, what matters most is that your body is getting adequate sleep.  

Good hygiene is associated with good health, so whatever you do, don't let your quality and quantity of sleep get away from you.  You know, embrace the inner owl or early bird that you are!  Whatever your preference, be the best you can be!