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!

Welcome to Holland

There are all sorts of mothers out there...

There are mothers who get conceive easily, manage the 9 months prior to the birth of their child with a textbook perfect pregnancy and deliver a normal, healthy, full term child.

There are mothers who struggle to conceive and may need to use costly methods such as IVF and some mothers, may never conceive.

There are mothers who deliver a baby too early and that baby clings to life in the hum of the NICU for days, weeks or even months.

There are mothers who deliver angel babies, a stillbirth early on, or late.

There are mothers who deliver that perfect baby, only to discover they came with a little extra chromosome, or perhaps missing one or any permutation of genetic anomalies.

There are mothers whose little ones have grown up into mothers themselves and the empty nest feels lonely and hard.

There is no perfect outcome...Life happens and it happens fast and often in unexpected ways.  Even what looks to be a physically perfect pregnancy, childbirth and growing child, emotional taxes still have to be made and none of us are exempt from living a life far different than what we expected. 

So, regardless of where you find yourself on the mother continuum, life is not always the way we wish it could be. While it's easy for our minds and hearts to search for the 'why' and even feel slighted or gypped, there is another way to look at the unexpected events that come to us all, as women. 

In case you need a little shift in perspective to the hard things you face, this is a wonderful essay on finding the beautiful parts to our difficult lives.

All About Fibroids

Unless fibroid growth is something you personally deal with, we rarely consider the problems they can cause a woman.

What are fibroids and what causes them?
They are the most common type of tumor found in women and roughly 99% of them are benign.  They are smooth, fibrous growths that are made of muscle or connective tissue and typically grow in the uterus.   Many fibroids are so small, they go undetected by healthcare providers.

Like many things in medicine, we know what we are dealing with but not always what the underlying cause is.  There are some theories out there that an increase in Estrogen or an Estrogen imbalance is the culprit for the growth of fibroid tumors.

Who is at risk for developing fibroids?

There are exceptions to every rule, but fibroid tumors are more common in women approaching menopause because they tend to deal with more estrogen dominance.  There is also an increased issue in women who are overweight or of African-American heritage.

What are the symptoms?

The symptoms of fibroids can vary because a lot depends on where the fibroid is located and how many you have.  In general terms, symptoms can range from excessive menstrual bleeding to an ache in your legs or back. Some women can feel pressure in their pelvis or even a fullness in the bladder that makes urinating difficult.  The bottom line is, when you experience symptoms that are out of the ordinary for you, it's time to visit us.

Fibroid tumors are one of those obscure things that happen to us.  We aren't exactly sure how to prevent them or predict a set of women most at risk.  The good news is, that they are typically more of a nuisance than anything and most women will get through their life, never being bothered by them.  At any rate, if you are one of the lucky ones with symptoms and problematic fibroids, the team at Madison Women's Clinic can help!

You Did What?

You did what?

You took care of yourself?

How?

Why?

As a woman, have you ever found yourself, wearing out your life like a badge of honor; some twisted notion of strength and valor that somehow got stuck in your head, about how women should be all, do all, have it all... Yes, that idea that is preposterous to every one of us, yet we fall for it every time?

We are women. We have been given a unique role to nurture and care for the world around us.  There's no better feeling than the satisfaction of fulfilling a duty of love and kindness but it can come at a price if we aren't careful.  Before long, we can burn ourselves out on being benevolent. Sometimes, taking care of ourselves before others, can come with a tangle of emotions that feels more like selfishness than survival.

What are the benefits of taking care of you?  Here are just a few, but there are many more...

• Ability to replenish your energy
• Changes your perspective on problem solving
• Increases productivity
• Allows you time to rest
• Clears your mind
• Energizes you
• Better self awareness
• Increased feelings of connection

So, what's a girl to do when there is nothing left at the end of a day or a week to give to you?

Here are some tips for indulging in a healthy routine of self care that will help release negative energy and replenish our reserves.  By routine, I mean something you can count on.  It doesn't have to be time consuming or even done daily, but it needs to be a regular activity at intervals of time you can depend on, even if it is only once a month.

• Determine how often and when you want to set aside time for self care.  Perhaps it's a Saturday afternoon or every Thursday at 9, once the kids are all in bed.  Choose the parameters that work for you.
• Commit to it, write it down and let your family in on your plans. 
• Decide on the purpose to this time for yourself...is it to relax?  Learn a new skill?  Retool your education?  Knowing what you want and hope to accomplish during this time will help you stay focused and committed to yourself. 
• Don't invite technology or social media to your time...that is a counter productive tool to self care. 
• Keep a journal as you spend more time with yourself. 
• Remain flexible and relaxed in your quest to take care of yourself.

What does self care look like?  Here are some unique ideas...honestly, it's tailored to you so it can look however you want it to. 

• For 10 minutes, do some mindful breathing exercises to relax
• Start a gratitude journal
• Create a vision board
• Go for a quiet walk, absorb the fresh air and sunlight
• Take a nap
• Take yourself on a date to the bookstore, catch a movie, sit in the park with a good book
• Indulge in a treat or a massage.
• Have a spa night complete with face masks and bubble baths
• Get together with good friends
• Binge watch your favorite show
• Listen to a podcast
• Find a fitness class

Self Care doesn't have to be a companion to Guilt and Shame...it's a necessary and healthy part of life we have a bad habit of avoiding, especially as women.  It may  not feel comfortable at first but at least give it a try, see what happens when we step away from the pressures and responsibilities of life, even for just a few minutes...you may be pleasantly surprised by how invigorating life feels when you show up again.