Almost New

Well, a new year is upon us.  How do you get ready to start a new year?  Do you, like everyone, make a plan that will surely fail?  I mean, not to be a downer but isn't that the routine we set ourselves up for? Is it inevitable?  Statistics show that 92% of all resolutions fail!! Are there resolutions that work?

Here are some ideas on planning a successful new year...

• Start small.  There's something about Auld Lang Syne that gets us all fired up and ready to change - everything! Resist the urge.  Choose just a couple of things to focus on.
• Write it down and make a plan.  We are really good at stating what we want but no plan for the journey of getting there.  Do you want to save money?  Writing that down isn't enough.  Plan out the details of saving money...how much will you want to save?  Are you willing to skip your favorite beverage addiction in lieu of saving a $4 a day?  
• Work the plan.  Have your goals and plans written where you can see them everyday.  The things we keep our attention on become the things that develop in our life.  Intention and attention is the secret to New Years success. 
• Do it now.  Procrastination is powerful.  Instead of saying to yourself, "I'll get to it after I do the dishes.", say, "I'll do it now."  Most tasks seem daunting when left in our head but the actual time it takes to accomplish that can require much less time if we just tackle it with vigor. 
• Forget about all or nothing.  We sabotage so many life goals by thinking we need to arrive with perfection intact.  Not so.  When flying a plane, pilots know that most of the time, the plane is straying off course and each moment requires a course correction.  So it is with us...veering from our plan doesn't mean an imminent fail.  Sticking to it is the thing that matters most. 

Whatever you want in life, it's yours.  It's yours if you are willing to change your mindset just a bit and keep those plans on your radar.  

So, what are the things you have planned for your New Year?

Don't Panic

We are headed into one of the most stressful seasons of the year...the Holiday season.  What we hope will be a month of giving and caring can often resemble more panic and overwhelm, as our list of things to do grows exponentially each day.   No matter what our well intention thoughts are, life can take a toll.

So, how do we avoid anxiety and panic during this party planning, gift buying, giving and spreading the light kind of month?

• Make a plan.  Keep it simple and reasonable.  
• Stay organized.  Lists can be burdensome but they do help to keep it all from getting muddled inside your head. 
• Know your limits.  It isn't a badge of honor to do more than you physically or mentally can. 
• Practice good sleep hygiene.  Go to bed and wake up at the same time each day.  
• Take a break from traditions that create too much stress. Maybe it's time to create something new.
• Say no.  Remember that "No" is a complete sentence.  Though some people think they need an explanation along with a No, they don't. 
• No one is perfect, including you. Your friend's Instagram posts may look perfect, but they aren't so don't believe everything you see.  Say yes to being human this holiday season.  

If you have a history of anxiety and depression, just knowing that this time of year may not be your best time of year, is half the battle.  Only expect of yourself what you know you can manage.  Your family would rather have a calm, rested mother than one who is anxious and always in a panic.  This is not the season of guilt and shame, it's the season of new beginnings, hope and peace...not just on earth but in your heart and mind as well.  

So, make this Christmas season different.  Start some new traditions that truly do bring an extra measure of peace and hope as we inch closer to 2019. 

The Making of Postpartum Depression

We look at perfect pictures of new moms, their make up is done, not a hair on their head is left uncurled.  A sweet, sleeping infant lies in their arms and by all accounts, this is the happiest moment of all.

What you don't see when the camera is focused elsewhere, is the anxiety, depression, fatigue...the overwhelming fatigue!  Welcome to postpartum!  Now,  for some women, this never becomes an issue but for a greater and growing number of women, having a baby is the hardest kind of work that no one ever tells you about.

It's pretty much common sense that creating a human being is hard and stresses a woman's body.  Somehow, even as women, we think that delivering that perfect little baby is the end of our pregnancy journey...For some, the hard work is just beginning.

Interesting things happen after childbirth.

• With the delivery of the placenta, progesterone levels plummet!  Almost immediately.  We love progesterone because it actually elevates mood.
• Estrogen remains high which results in a hormone imbalance between progesterone and estrogen.  Another term for this is estrogen dominance.
• Estrogen dominance looks like panic attacks, anxiety, depression, 
• Estrogen that is too high also prevents cortisol, our stress hormone from getting where it needs to be, in our cells, so our cortisol levels drop.  We get a double whammy because progesterone,plays a critical role in producing cortisol as well. 
• The adrenals are the back up gland to the ovaries so with low progesterone, high estrogen, low cortisol and the adrenals doubling up on work, they become fatigued and even burnt out. 
• All this hormone imbalance results in many of the symptoms you feel with postpartum depression. 

So, what can be done?

Well, it's important to understand why you are feeling the way you are.  You aren't going crazy, your body is finding it's way back to a healthy, balanced state after working so hard for 9 months.  The number one thing you can do is make sure you are getting enough sleep.  Sleep is important for resting the adrenals.  Of course, eating healthy whole foods is critically important as well.  The cruciferous family of vegetables are an excellent choice for estrogen dominance.  Vitamin B6 and Magnesium help process all of that extra estrogen and can help relieve the symptoms of postpartum depression.  A good, plant based Vitamin C raises progesterone levels over time.  

It's important to be watchful when dealing with postpartum depression.  Symptoms can escalate quickly so, visit with your doctor, and if needed, get some additional support through pharmaceuticals until things settle down.  The duration of postpartum symptoms varies between women so be patient and kind with yourself.   

How Cholesterol Can Keep You Out of Trouble

All we ever hear about Cholesterol is bad.  It's like the kid down the street your mom never let you play with..."Stay away from Cholesterol!"  She would yell as we ran out to play, door slamming behind us.  

Cholesterol is not bad...at least in extreme amounts but did you know that it has some vitally important functions?  Our bodies actually make 75% of our cholesterol.  Cholesterol is the raw material needed, in order to produce hormones such as testosterone, estrogen, cortisol, serotonin and more.  It also helps us generate Vitamin D.  Having adequate cholesterol successfully transports the fat soluble vitamins A,D,E,K.   Generally speaking, cholesterol helps us feel good, hopeful, and healthy. 

So, what does our body use to generate all this cholesterol?  Well, its probably not what you think or what you've been told.  It uses refined carbs and sugar.  Stress is another big contributor to high cholesterol.  Cortisol is produced in the adrenals in order to help us handle our stress.  When we deal poorly with stress, our adrenals call for an increase in cortisol.  Cholesterol hears the call and cranks out more and more in order to meet the cortisol demands...so, our cholesterol numbers rise. 

Over the years, the powers that be continue to lower the acceptable cholesterol number. When was the last time you heard anyone talk about the risks of low cholesterol?  We rarely talk about the side effects of not having enough cholesterol but did you know that low cholesterol can be just as detrimental?  

Low Cholesterol can result in the following:

• 700% increase in colon cancer
• Heart and circulation problems
• Ulcers
• Dizziness and Arrhythmia
• Increase in cancers

The bottom line is, we need to keep our health in balance.  Too much of a good thing is just as bad as too little.   If you are having high cholesterol problems, talk to your doctor.  Start managing your stress and eat a diet full of whole, vitamin rich foods, and as usual, watch your intake of sugary, refined carbs.  Remember, always check with your doctor before stopping or starting any medication

Seeing the Good

This is a phrase we hear a lot these days- 'Making a Difference'.  There's a fair amount of pressure to make a difference...like we have to have some huge, passion project in order to deem ourselves 'worthy' of whatever the worthy thing of the day is; as if getting out of bed wasn't enough!

Instead of worrying about changing the world, perhaps we could start by changing how we feel about our own little corner of existence, the work we do in our hearts, when no one is looking. 
How often do you spend a little time with yourself?  Do you even remember what you are all about as you hurry and scurry making everyone else happy?  We often get lost in the amazing opportunities and good luck happening next door, or down the street and we fixate on that, never noticing the little by little transformations we have made in our own lives.

We are hardwired for negativity and at times, it can feel as though there is not one good thing, big enough, to erase all the bad things we think we are made of.   It's time to show up to our lives with a little more courage.  I love these thoughts by Jim Cathcart:

• Know and respect your nature
• Know how you are smart
• What do you care about?
• What drives you?
• Know the patterns in your choices

When we truly know ourselves, we can better navigate the world and make decisions and choices for us, rather than what the world thinks is right.  We all have an internal navigation system but we have to know and trust ourselves first.  Part of transforming ourselves is understanding what makes us tick. When this connection is made, great things happen!  You may even surprise yourself at what you can accomplish.  

Being a woman is hard work.  We are born into this life with a set of expectations from an unforgiving world but we have more to offer than we think.  We want to see you shine!!  

The Insider's Guide to Stress

You have two choices when it comes to stress...

1.  Deal with it

2.  Let it deal with you.

Most of us accept choice two by default and we may even wear our stress like a badge of honor, bragging to our friends about how two hours of sleep really isn't that bad because Kevin's science fair project looks Ahh-mazing!

The most annoying sentence out of a doctor's mouth is, "You need to start managing your stress better."  What's a girl to do when you are doing your very best and life comes at you fast?  Let's be honest, stuffing a handful of Kale in your mouth as you shove a van sized, gaggle of kids out the door for dance, soccer and piano, is not managing anything.  And when your boss stacks up the work of three on your desk at 4:45, expletives under your breath is also not managing anything.

Let's be real.  Living a stress free life happened about 4 decades ago and is extinct and it really doesn't matter what phase of life you are in, old or young, healthy or otherwise, life is stressful.  How it looks is different for everyone, but the side effects are the same ravaging ones if you aren't careful.

Here's an interesting thing about stress...It is accumulative.  Stressful events you experienced 10 years ago change you physiologically and those negative changes remain in your cells.  Our adrenals are the organs designed to handle the stress but even they can only handle so much before they burn out, if we aren't careful.

This is what happens when you are exposed to chronic stress...

• Cortisol, a hormone made in the adrenals, increases. 
• You decide if you're going to fight or flee.
• Even if you aren't being chased by a bear, your body is going to think you are and it will respond accordingly...your heart rate will increase, your blood pressure will go up, breathing will become fast, and your muscles will tighten.
• Cortisol will tap into your protein stores in the liver and convert it to glucose to give you a shot of quick energy. 

In a normal, healthy person, the stressful moment will end and your body will return to it's normal, resting state, but imagine if all day, every day, you were being chased by a bear?  Your body can't keep engaging in this process to keep you alive, without long term damage and effects.  What results from chronic stress is...

• Weight gain
• Fatigue
• Brain Fog
• Decreased B Vitamins
• Inflammation
• Impaired immune system
• Hormonal imbalance
• Insomnia
• Obsessive thinking
• Anxiety
• Muscle cramps

The list goes on and long my friend and many of you know what we are talking about here, firsthand.   Here are some realistic and helpful ways to start managing your stress before it manages you. 

• Sleep.  It's the number one, most important thing you can do for your body.  Get 7-8 hours of natural sleep.  At first that may not be possible due to the stress load on your adrenals so nap when you can. 
• Restore nutrition.  We say it all the time but nutrition is the basis of good health.  Eat foods high in B Vitamins and Potassium.  Unfortified Nutritional Yeast is a good source of B Vitamins. 
• Ask your doctor about Magnesium and Calcium supplements...these are calming minerals and relax the muscles
• Acupressure.  One of the best methods to release built up stress in the body is Acupressure.  Certain pressure points in the body release the unhealthy tension. 
• Connect with people, devices and social media...actually spend time with people...in person. 
• Create pockets of space in a day to breathe deeply and take a walk.  Walking outside is one of the best exercises a stressed person can engage in.  

When our providers at Madison Women's Clinic suggest we get our stress under control, they mean business!  Take their advice to heart, for the sake of your good health and sanity.  If you aren't sure where to start or what that looks like, let them know!  Madison Women's Clinic is here for you! 

Ready for Baby

If you've had a baby or getting ready for your first, you know there is a lot to do!  There is so much information out there it can be overwhelming.  And while it is important to get all the little things, diapers, wipes, bouncy things and such, it's important to get all the correct information you can about getting baby here safely.

That's where Madison Women's Clinic comes in to play.  Not only do we offer amazing prenatal care, but we also offer birthing classes!  Whether it's your first or your fifth, it's a great idea to attend one of our series.

Here is what we will cover in our three week series of birthing classes.

Week 1-
Final trimester fun! Oh, and symptoms of labor
What you can expect to find in a labor suite
Pain management
Vaginal Delivery vs Operative Delivery
Post Delivery

Week 2-
Common problems in labor
Mother/Baby unit as well as the nursery
Anesthesia options
A virtual tour of Madison Memorial
Operative Delivery

Week 3-
Breathing and Relaxation Techniques
Breast feeding and lactation
Postpartum conception
New Born care

Our classes are taught by our capable and caring nurses with a wealth of knowledge, experience, skill, and compassion.  Not only will you learn a lot but you will have more confidence in your ability to have a great birthing experience.  We welcome all your questions and concerns and will help you navigate each step of the process.

Another advantage to a birthing class with Madison Women's clinic is that you get to bring your partner along so you are learning together.  Meeting with other expectant mothers creates an atmosphere of connection which also helps in keeping you calm and confident as you embark on this new chapter of life.

We look forward to connecting with you and sharing in the great experience of childbirth.  Give the office a call for more details and a Fall schedule. 208*356*6185