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!   

Website Round up

We are nearing the end of the year, can you even believe it?  2020 is just days away. 

Hopefully, you are enjoying a little down time before you hit the ground running into a new decade. Although, who am I kidding?  It's the holiday, hustle and bustle season!  On the off chance you're looking for a place to visit during the holiday break, we've found some of our favorite websites for women from all walks and seasons of life.   Check them out.

Babble - Babble is a fun website full of articles and tips on parenting, pregnancy, lifestyle, baby names and more.  There is so much to explore here and your sure to find some helpful advice and life hacks if you are in the throes of motherhood.

The Mighty  - If you find yourself in the position of caring for a special needs child or even an adult member of your family, The Mighty is where you'll want to find amazing support and advice from people going through similar circumstances.  Handling chronic health conditions can feel so isolating and alone.  You will be sure to find comfort and respite in the many pages of this website, with others going through similar experiences.

Blogher - Are you a career woman, an entrepreneur? This website has a great blog and a line up of conferences you can attend, all geared to help you in starting or operating your own business.  There are lots of great articles on networking, financing, writing content and more.

Common Sense With Money  - Are you the money guru in your family?  Trying to stick to a budget in a world of growing demands?  This is the website for you.  Lots of great ideas on managing money and stretching the dollar.

The Pioneer Woman- Have you spent any time with the Pioneer Woman?  She has some of the best, down to earth recipes your family will love. She has a great website, uplifting and wholesome.

Tiny Buddha - You don't have to look very hard to find all of the discouraging news you want.  If you are tired of the rhetoric, check out Tiny Buddha.  It's one of my favorite websites for uplifting content.  They offer everything from healthy habits to mindfulness. 

What are some of your favorite websites you have discovered this year?  Share them over on Facebook!

Overthinking

It's that time of year when there is so much to think about...or, overthink about.

There is never a shortage of things to think about and then add in all the various technicalities of living and well, we have the perfect storm for overthinking.  Other than the fact that it can waste a lot of time in overthinking, what are the other dangers of overthinking?

Here are some things to consider before you start overthinking.

• Overthinking can lead our mind to dark negative places
• Overthinking can cause us to second guess our decisions
• Overthinking creates brain fog
• Overthinking gives us the false sense of control
• Overthinking aggravates anxiety and depression
• Overthinking keeps us dwelling on the past and things we can never change

So, you get the idea and maybe some of this hits home. 

What can you do to stop the looping reel of thoughts that lead to dead ends?

1. Increase your awareness of your thoughts.  There is a split second, between the time your brain experiences something and your reaction to it.  Become aware of that space and think of the very next thought...take a deep breath and step away from that thought one moment to consider the circumstances.  It's the knee jerk reactions that set us off on thinking tangents. 
2. Take the good and the bad thoughts.  Sometimes, all we do is think of the worst case scenario.  Challenge yourself to think of the best case scenario!   
3. Write your thoughts down.  Sometimes, writing down our thoughts helps us stop our usual patterns of overthinking and see things more clearly.  In our writing we can more easily determine if we even have control of the circumstance for which we are overthinking.  If you don't have control, let it go.  When you can see your thoughts on paper, you can see a way through them, not stuck in them. 
4. Let go of trying to be perfect.  Think back to the last time you tried to make everything perfect...how many things actually went wrong on your way to so called perfection?  How many people did you hurt or offend with your rigid thinking?  Was it worth it?  Nothing will ever be perfect so stop trying to make it all that way.  Embrace anything but perfection...it's easier said than done.  This doesn't mean you stop trying or do a lazy job, just realize all you can do is the best you can do. 
5. Pay attention to your emotions and feelings.  We can get stuck in a thought pattern because we are scared or angry.  Try to pinpoint the underlying feelings behind the thoughts.  Our thoughts stem from those deep emotions that we often don't even realize we are feeling.  

The holidays are a perfect time to practice the art of letting of the overthinking.  Practice some of the techniques above and see how much more relaxed you can feel when you manage your thoughts instead of your thoughts managing you.  

It's Flu Season

Old man Winter showed up a little early this year and the flu and virus season is in full swing.  We thought it would be a good time to talk shop on the flu.

To vaccinate or not to vaccinate...that is the burning question.  Some of us never skip a flu shot, some us...meh...could take it or leave it.   Let's take a look at some flu facts...

1. Everyone should get the flu shot.   Fact: Not everyone.  This is where you should consult with your doctor.  People with very compromised immune systems may not be eligible for getting a flu shot but all you healthy folks typically can and should.  Remember, not all flu shots are created equally.  There are nose sprays, shot in the arm, live vaccines or inactivated vaccines and various strengths.  For example, people over 65 can get a high dose Trivalent Flu shot that gives them a stronger immune response.  Check with your doctor or pharmacist to make sure you are getting the one best suited for you.  Keep in mind, the more healthy people get vaccinated, the more we protect those around us with weaker immune systems who can not get the vaccine. 
2. The flu vaccine begins protecting us immediately.  Fact: It does not.  Some people think the vaccine causes the flu.  Keep in mind, it takes 2 weeks for our body to develop antibodies to the flu so during that time, you are still susceptible. 
3. The flu vaccine causes the flu.  Fact: No, it doesn't cause the flu but you still might get the flu even if you get vaccinated.  There is roughly a 60% chance you won't get influenza with the vaccine but it's impossible to create a vaccine that prevents every type of flu.  The vaccine focuses on what the CDC believes will be the top 4 influenza but there more than that.   If you are exposed to the flu virus at the same time you get the shot, you won't be protected and could get the flu.  If you get the flu despite getting the vaccine, it could be a shorter illness with fewer complications.
4. The flu has serious complications.  Fact: Yes, the flu can and has caused death in some patients, especially those with serious health problems and poor immune systems.  These instances are rare.  Most likely you will experience high fevers, respiratory distress and the virus can sometimes lead to secondary bacterial issues. 
5. You should wait until later in the season to be vaccinated against the flu.  Fact:  Don't wait too long!  Remember, it takes 2 weeks for the effectiveness of the flu vaccine to work.  It is true if you got the vaccine in August, you likely wouldn't be protected through the entire flu season but getting the vaccine in January...you might be taking a risk. 
6. I'm puking, I must have the flu.  Fact:  NO you don't.  You have a stomach bug.  Influenza does not generally upset your stomach.  The signs of the flu are fever, aches, chills, and it all comes on suddenly.  If you have a sore throat...it probably isn't influenza but a common cold.  Sore throats aren't even part of the initial presentation of the flu but remember, if your defenses are down, it's not impossible to think you are fighting more than just the flu.  

PC: Brevis.com

Here is the most important tip for handling the flu.  Don't get it in the first place!  It sounds dumb to read that out loud but prevention is the best medicine.  

• Avoid sick people, whether they have the flu or a common cold or leprosy.  Avoid them! 
• Avoid spreading your germs.  If you get sick with the flu, a common cold or leprosy use your head and keep it to yourself!   Don't go to work, or cough your way through the aisles of Walmart.  Stay home and isolated.  No one enjoys being sick and some can even end up for a lengthy and expensive hospital stay because you tried to be a martyr. Don't do it. 
• If you do have to leave your bed for any reason and wander around public areas, wear a mask.  It's the right thing to do.  
• Do not cough into your hands.  If you must cough and spread your crud around the air we all breathe, at least cough into the crook of your elbow, the ground, a sterile mask...anywhere but your hands or out in the open.  A tissue isn't fool proof but it helps if you insist on being a fool when you're sick. 
• Wash your hands frequently.  If you have OCD about hand washing, this is your season!  You will be one of the few healthy people.  We could all learn a thing or two about the importance of hand washing. 
• Avoid touching your face, your eyes or picking your nose. This is one guaranteed way to pick up any nasty disease including leprosy...and the flu. 

Well, that is the flu in a nut shell.  So, it's that time of year.  Hop in to the clinic and get your flu shot...what are you waiting for?  The flu?  Oh, if you want more fun facts about Influenza, visit the CDC website for up to date facts and fun! 

Food as Medicine

We've been focusing a lot the past two months on how to manage depression and even anxiety.  There are so many approaches and it really comes down to figuring out what works best for you!  Each of us is different and the root cause of what causes us to be depressed or anxious is different as well. 

Along these same lines, we wanted to talk about all the ways food can heal our bodies, not just depression.  When we are depleted in any vitamin, mineral or amino acid, we become unbalanced and that is what causes discomfort and disease.  This is a great infographic from Positivemed.com that helps us see just how important some of the most basic vitamins are for our general health.  This information becomes even more critical as we age. Take a look.

So, without taking a couple handfuls of expensive supplements, how can we get these vital nutrients?  It's important to remember that these vitamins come from fresh, whole foods, not from eliminating food groups or overly processed foods.  It's great to eat your broccoli everyday but not if it's prepared as a roasted dish, or covered in rich, fatty sauces.  All the over cooking and processing eliminates the nutrients we desperately need.

Focus on buying and eating fresh fruits and vegetables and eat them raw, as often as possible.  If we could all eat 7-10 cups of a variety of fruits and vegetables, 70% of them raw, we would be a lot closer to balanced health than many of us are now. 

When choosing proteins, choose the whole protein.  For example, don't separate your yolks and whites.  When either one is eaten alone, it can spike an insulin response.  When eaten together, it has little effect on the insulin and provides a good, healthy, whole fat that allows are bodies to better absorb the fat soluble vitamins, A, D, E and K.  Likewise for chicken, don't strip off the skin.  The whole chicken has many health benefits, skin and all.

We are headed into a busy time of year when parties abound and gatherings centered around food will be the common theme of the holiday season.  As you approach the fun, make good choices.  Choose to start your meal with a rich, green salad.  Hit up the veggie tray and enjoy a little hummus, guacamole or even that tasty ranch dip if it helps you enjoy them a little more.  Remember balance, and take from each of the food groups but be sparing on the sweets!

You will find, as you begin to shift your focus from eliminating food groups and limiting diets, to a whole food approach, you will be healthier and happier!

Nutritional Approach to Depression

If you would like to approach depression treatment from a nutrient base care plan...here are some nutrients that when deficient in, will cause an increase in depression.  Making sure you are eating whole foods, rich in these nutrients will begin to pull you out of the depression you may be feeling or at least support your health while you try other methods.

• Vitamin B1: A deficiency in B1 creates depression, anxiety, nervousness, headaches and even restless legs.  When your adrenals are not optimally running, due to stress, you will be short on B1.  A sluggish liver will also contribute to a B1 deficiency.   Where can you find B1 in the grocery store?  Beef, Pork, Eggs, Seeds, Oats, Legumes and Peas just to name a few.  B1 is also known as Thiamine. 
• Vitamin B6:  Do you know what B6 does for you?  Just a few things...It supports more than 100 different enzymes involved in metabolism, blood cell creation, amino acid creation and neurotransmitter synthesis.  Amino Acids rely on B6, they can't form in the body without it  and B6 is needed in order to make seratonin.  If you aren't eating your fair share of fresh fruits and vegetables, odds are you are low on B6.  If you enjoy alcohol...that also depletes B6.  Pork, poultry and fish as well as eggs and whole grains, help round out your supply of B6...and your fruits and vegetables. 
• Vitamin B9:  When you don't get enough B6, your body needs more B9, also known as Folate.  If you are pregnant or lactating, you will also need more B9.  Without enough, you will feel depressed, anxious and tired. 
• Omega 6 and 3: These two like to be together.  Without the 3, Omega 6 can create a state of inflammation.   These help maintain hormonal balance so if your depression is rooted in hormones, listen up.   It is crucial in supplying the raw material for all of your cells and helps in removing waste products from the cells. 
• Leucine:  This a nutrient we don't hear much about.  It helps support blood sugar levels, repairs muscle tissue, aids in growth hormone production and wound healing.  Leucine also helps to support us in times of trauma or severe stress!  You will feel symptoms of depression if you are deficient of Leucine.  Where can you get a healthy dose of this?  Your best source is from meats.  All meat.  If you are on a plant based diet...you probably can't get enough Leucine. 

These are big players when looking at nutrient deficiencies and their role in depression.  One of the best ways to supplement, especially for the B vitamins is with Unfortified Nutritional Yeast.   Whenever you take supplements instead of whole food, make sure your supplements are food based, not chemical based.  If your body is already struggling, chemicals that mimic the real thing will only work for so long so start with quality, food based nutritional supplements.