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!