When you know, you know.

When was the last time you heard a woman say, she just knew she was done having kids and you felt a little anxious because you bounce around the idea like a pinball at the nickel arcade?

Some women just know when they are done having children but that isn't all women.  For some, it really is a decision that doesn't come easily or to rest in your mind, just because your best friend wants nothing more to do with snotty noses and 2 AM feedings.  If there is anything to be learned, it's to master the art of not worrying about everyone else and what's hot or not and worry about you.  The decision to have a child or not is so utterly private and personal it belongs within the archives of your own heart and mind. 

Consider your level of satisfaction with the family you have.  Sometimes the noise of the world makes it impossible to feel anything but rushed and less than.  Spend some time in quiet thought while you consider where you are in life, where your family is.  Do you feel a void in your family or is there a feeling of contentment?

Sometimes, it's not a decision that needs to be made right now, today.  Take it one day at time.  Let the time frame be open and let the idea ride on the wave of every day.  When we live the questions, the answers often come softly, gently and clear.  

Here's where I offer a word of caution, never make a decision on a bad day.  You know the day...when kids won't stop fighting, your husband is late getting home, the laundry has piled up...that kind of a day.  Save the big decisions for when the days are calm and you have energy and strength to think clearly. 

As our stages in life change, it can be tough to accept that we are moving on to a new chapter.  It's hard to imagine how the new pages will unfold and what life will look like as everyone grows and evolves.  It's normal to have feelings of trepidation, even anxiety during these times and seasons.  Remember that it's okay to not have every minute of your life planned out.  If needed, come in and talk to one of our trusted providers.  They can offer direction and advice. 

Each stage of life brings a joy we have never known or felt before.  The decisions we make at each crossroads will be ours to make and whatever else we do, never measure your choices against the yardstick of the world. 

 

The Healing Brain

Collectively, we have been through a lot in the past few weeks, yet the way in which we have handled our common crisis is very personal and unique.  For some, there have been added challenges beyond the trials that come with a pandemic.   

Regardless of your station and lot in life, one thing is likely, we are worn out.  Our brains are weary.  There has been so much to process, paradoxes that have challenged how quickly we can process the new information. 

In times such as this, how do we heal our brain?  How do we embrace the new normal or even return to normal.  So much has changed and change has really become the one constant we can count on.  As parents, mothers especially, we carry a heavier load as we absorb the shock and change for our children and all those around us.   How can we best navigate these uncertain times?

Here are some ideas on how to begin to heal our tired brain...

• Sleep.  One of the best ways to rest our mind is to sleep.  It's not enough to get your regular amount of sleep.  In times of turbulence and stress you need a couple of extra hours of sleep and then some.  It varies for each of us.  Start by going to bed and hour earlier and waking up an hour later.  If that isn't enough, try to squeeze in a small nap during the day. 
• Make fewer decisions.  By building routine into our day, we eliminate some simple decisions that can still tax our brain.  For example, make a meal plan.  Set the kids clothes out for the week in an organized manner.  When we plan ahead, we can free up space for more important matters. 
• Move your body.  We hold our anxiety in our body.  When we can get up and move, our stressors have less impact than if we sit and hold on to them.  Moving, literally moves emotion on through so we don't get stuck in negative feelings and mindsets.  Just a stroll around the block does wonders for a tired, exhausted mind.
• Eliminate the things that don't matter.  All of us can fill up a day with unimportant things that drain our minds of energy.  Take a closer look at how you spend your time, and table the non-urgent and unimportant tasks that can wait for a better day when our energy levels are higher. 
• Practice compassion.  Compassion for others is important but compassion for ourselves may be even more so.  Sometimes, all we can do is all we can do.  When experiencing chaos and change, slowing down and recognizing our limits can be the game changer. 

Feeling burned out and exhausted can happen before we even know it and almost always after a stressful time.   We are all handling this new world of ours in the best way we know how and it would serve us all well to slow down just a bit and plan for what we can.  Do the little things to extend kindness to ourselves and others.  We may be in this together but it absolutely affects us each differently and now is not the time for comparative suffering but it is a time to heal.  How will that look for you?

Sleep like a baby

...Unless your baby isn't sleeping!  What's a mama to do?

Here are a few tips to help establish good sleeping habits for your baby but before we get into that, how is your sleeping hygiene?  We've discussed sleep in previous articles but remember, lack of sleep affects everything.  If you are struggling to get quality of sleep, especially postpartum, you are setting yourself up for depression, anxiety, moodiness, poor food choices, and even relationship problems.  Sleep is truly one of the most important things we can all do for ourselves.

Now, back to baby...

1. Keep your baby on a schedule.  If your little one gets overly tired, it will be more difficult to calm them and settle them down.  Watch for cues they are getting sleepy.  An infant should be getting long stretches of sleep.  
2. Use a white noise machine.  White noise helps a baby from hearing all the noise in the house and can mimic the sound of the womb.  Babies can't sleep when they are over stimulated, a noise machine helps neutralize all of that extra sound.  Some experts believe that a sound machine helps your baby associate those sounds with sleep.  The sound machine could be used as loud as a running shower.  Did you know that in the womb, the sound a baby hears is typically at 72 Decibels?
3. Maintain calm in the house.  Too much stimulus will interfere with your baby's sleep patterns and rhythm.    None of us do well in an environment with too much going on.  
4. Learn the art of swaddling.  Nearly all babies love to be swaddled.  The warm, safety of a swaddle will have them falling asleep in no time.  They may fuss while you get the swaddling started but they will soon calm right down and feel secure enough to sleep. 
5. We all love a full stomach, including baby.  Make sure they are getting enough food throughout the day that they aren't falling asleep on an empty stomach.  This will surely keep them awake and very uncomfortable. 
6. Let them nap.  We often make the mistake of trying to keep a baby awake in the afternoon so they will sleep in the evening.  This is a myth.  A rested baby will be a good sleeper.  If your baby has been awake for 60 - 90 minutes, it's time for a nap. 
7. Stick to a routine.  We all love a routine and babies do as well.   Just because they slept all through the trip to Target doesn't mean they were getting restful sleep.  Plan your day accordingly to keep baby in a rhythm and routine the best you can.
8. Babies like a firm, flat bed for sleeping.  It is also the safest and healthiest way for them to sleep.  

Sleep is just as important for infants as it is for us as adults.  Sleep is when our bodies heal, grow, and transform.  Babies are growing so rapidly and they need their sleep.   If you are having issues with your baby getting restful sleep, it's well worth it to consult with a sleep specialist or your child's pediatrician for help.  It will make a night and day difference and help you during the healing process of post partum.  

That Gut Feeling

You know that feeling...that feeling in your gut when something just isn't right?  Even if logic surpasses all understanding, your gut knows.

The Gut is one of the least appreciated parts of our body.  Did you know, according to PLOS Bio,  that there are actually more bacterial cells in your body than there are human cells? 10 Million more!  Have I got your attention.  All of this good bacteria is what helps to keep our whole self healthy from head to toe.  What you eat will either help or hinder your overall health because of how it affects the gut.  Let's look at the organs and functions supported by a healthy gut microbiome.

1.  Intestines.  All that bloating, gas, indigestion and inflammation is often due to an imbalance in your gut bacteria.  Certain good bacteria such as Lactobacilli can actually improve these issues and even seal up the microscopic gaps in the intestinal lining that is known as Leaky Gut Syndrome.
2. Heart.  A healthy gut can help in regulating your good Cholesterol or HDL
3. Blood Sugar.  One study performed by the National Institute of Health discovered that the same person eating the very same food at various times had different levels of blood sugar.  They theorize that the difference comes from the changing gut bacteria.  
4. Brain.  The gut and the brain are connected through millions of nerves.  They definitely communicate back and forth. Certain species of bacteria help to produce neurotransmitter chemicals such as Serotonin.  Some researchers are now linking the bad bacteria to various mental illnesses.  This is an emerging science but makes you stop and think about that donut.
5. Immune System.  Your gut is one of the first defenses against bad bacteria.  A healthy and appropriate amount of stomach acid helps transport vitamins and minerals to all your cells and stands ready to attack foreign invaders.  

How can you improve your gut health?   We already know some of the things we can do...

• Eat a variety of healthy fruits and vegetables as well as organic meats
• Fermented foods such as yogurt, kefir, sauerkraut are excellent ways to reduce disease causing bacteria in your gut.  Make sure your yogurt isn't the kind filled with sugar. 
• Eat prebiotic foods such as bananas, artichokes, oats and apples. The fiber from these foods feed the healthy bacteria. 
• Breastfeed for 6 months.  Breast milk is full of amazing bacteria that helps establish the gut health in infants. 
• Whole grains are another wonderful source of fiber that builds a strong microbiome. 
• Limit your use of antibiotics since they destroy bacteria; not just the bad bacteria that makes you sick. 

Sometimes, we tend to make our health much more difficult than it needs to be.  When we focus on the key organs in our body, such as our gut, so many other problems dissipate.  A balanced and healthy gut will promote hormone balance, weight loss, regulate sugars and give our brain the help it needs to be sharp.  

Focus on intentional eating rather than fad diets or extremes.  Make better choices for yourself and focus on feeding yourself nutrients rather than just whatever food is easy to grab.  This is especially important during this time of new viruses.  Prevention is the way to approach all illness and disease. 

Taking Care of You- Part 2

In our last post, we talked about taking care of your mental health during these unprecedented times.  Today, let's talk about the proactive ways we can take care of our physical self.

Sleep- We often wear our late nights and early mornings like a heroic badge.  In reality, we need to be getting a lot of sleep because of the increase of stress.  There isn't one person who is breezing through these days, stress free.  Sleep is when our bodies rejuvenate and rebuild.  Sleep is also one of the healthiest ways to boost our immune system.   If you are up and down all night or have difficulty falling or staying asleep, make sure you schedule in some naps to get those ZZZ's in .

Nutrition- In times such as these, we tend to carb load.  Carb loading isn't a bad thing if you are choosing good, nutritious carbs.  Choose whole grains, along with plenty of fruits and vegetables.  Resistant starches such as boiled potatoes, rice or legumes are a great way to help your body handle the excess stress.   Steer clear of refined sugars and sweets, they will only serve to stress you adrenals even more.

Vitamins and Minerals-  Since it's likely that your nutrition is not on point, beef up your vitamins in the morning. 

• Zinc is one of the best ways to boost your immune system and it's safe to take every day.  
• Vitamin D in terms of immune benefits but it's true.  Vitamin D3 paired with K2 is a good way to get your Vitamin D  and the K2 helps move the calcium from your blood and tissue to the bones where it belongs.   Without enough vitamin D, we are more susceptible to infection...and since we live where the sun doesn't shine half the year...or it does but it's too cold to be outside, we are often depleted, especially this time of the year. 
• Vitamin C is so important in the argument of immunity.  It's a powerful antioxidant and helps clear the body of free radicals that are disease causing.  Make sure you are taking a Vitamin C Complex...the Bioflavonoids, not just the ascorbic acid.  Did you know Vitamin C encourages white cell growth?  White blood cells are the bacteria and virus fighting cells.  
• B Vitamins- All your B  Vitamins are critical to good health and help us adapt to the changing stressors around us.  The best source of all your B's is  non-fortified Nutritional Yeast. 

One word of caution when taking Vitamins and Minerals.  Some, that I have not mentioned are potent anti-viral or anti-bacterial options.  Just like taking too many antibiotics can create resistance, so it is with natural choices.  Make sure you know what you're doing before taking too many natural products.  

Exercise- We can't talk about self care without mentioning the importance of  getting some exercise.  Right now the gyms are closed and we need to keep our distance from other people but that doesn't mean we can't get out for a walk or run.  Engage in running the stairs at home, doing a little yoga, pilates, or a heart raising HIIT workout.  Anything.  Not only is it good for heart and soul but helps alleviate the stress we are all feeling. 

Be being a little more proactive during this time of viral outbreaks, we can strengthen our immune system and be the healthiest we can be.  Then, if we do end up with a viral or bacterial infection, we have some fighting power! 

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.