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! 

Diabetes and Heart Disease

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

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

Here are a few myths about diabetes.

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

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

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

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

High amounts of insulin creates serious side effects. 

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

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

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

Start with your diet. 

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

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

A Magical Time Of Year

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

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

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

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

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

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

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

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

Happy New Year!