Taking Care of You

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

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

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

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

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

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

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

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

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

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

The Problem with Incontinence

The problem with incontinence

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

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

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

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

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

Other treatments involve:

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

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

Doing Parenting the Right Way

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


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

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

What are your best parenting techniques?

What mom didn't tell you about birthing plans

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

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

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

So, what is a birthing plan?

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

How to start writing a birthing plan?

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

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

Some other things to think about:

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

                Will you be using a Doula?

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

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

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

                What are your preferences for baby care?

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

How to execute the plan…

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

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

How Invigor-A will help you conquer your world!

Image:rightbalancehormonehealth.com

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

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

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

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

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

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

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

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

A Heart to Heart

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

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

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

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

Screening:

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

Symptoms:

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

       

Solutions:

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

Our New Additions

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

Toni Frahm

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

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

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

 Fay Call

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

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

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

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