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For Your Health For Your Health For Your Health |
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Menopause Minute
By Becky Yates, CNM Hot flashes and night sweats are common symptoms of the menopause transition, usually experienced by 75% of women during that time. A hot flash usually begins in the scalp, face, neck, or chest may vary in intensity. Some hot flashes may feel like a mild feeling of warmth while others feel like fire from the inside out associated with extreme sweating. During the hot flash the woman experiences flushing or redness of the face and neck due to dilation of the blood vessels. Each hot flash may last from one to thirty minutes. Some hot flashes have a rapid onset and are of short duration. Those that begin more slowly may last longer. Women may experience heart palpitations, a feeling of anxiety or panic, and confusion; chills often follow the hot flash. The number of hot flashes experienced by individual women varies. Some women may only have one several times per week while others have 10-20 or more per day and night. When the skin temperature is measured in the fingers during a hot flash, there may be an increase of 4 degrees centigrade. Research suggests that a hot flash is caused by changes in the body’s “thermostat” located in the hypothalamus in the brain. Robert Freedman from Wayne State University School of Medicine has studied hot flashes for 30 years. He describes the presence of a “thermoneutral zone” in all of us. Sweating occurs when the body’s core (inner) temperature rises above the thermoneutral zone and chills result when the temperature drops below that zone. His findings suggest that women who experience hot flashes and subsequent chills have a very narrow thermoneutral zone; therefore, it only takes a small increase in temperature to trigger a hot flash. According to Freedman, increased levels of norepinephrine in the brain cause a narrowing of the thermoneutral zone. Hot flash triggers include stress; hot, spicy, or sweet foods; caffeine; alcohol; chocolate; hot environments; tight clothing; intense exercise; and cigarette smoke. African American women report more hot flashes than Caucasian women while women of Asian descent appear to be less bothered by them. The incidence of hot flashes in Hispanic women falls between that of African American and Caucasian women. Obese women generally have more severe and frequent hot flashes; the insulation of the extra weight makes it more difficult to dissipate the heat. Women who smoke are bothered more by hot flashes. Effects of hot flashes may range from embarrassment during an important business meeting; need for changes of clothing, sleepwear, and sheets; and interpersonal conflicts over thermostat settings at home or the office. Sleep disruption often leads to fatigue, irritability, and depression. In our next Menopause Minute, I will address strategies for management of hot flashes and night sweats. Becky Yates CNM of For Women’s Health 704-982-3400 is credentialed by the North American Menopause Society as a Certified Menopause Practitioner |
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CERVICAL CANCER AND SCREENING IN WOMEN
By Becky Yates, CNM It is not unusual for me to encounter a woman in my exam room who has not had a Pap test in more years than she can remember. That always disturbs me because at least half of invasive cervical cancer is found in women who have never had a Pap test and 10-20% is found in women who have not had a Pap test in 5 years. Fortunately the causative agent for cervical cancer is now known- HPV or human papilloma virus. Knowledge of HPV and its affect on cervical health has changed methods of cervical cancer screening and management of abnormal Pap results. When a woman acquires HPV, abnormal changes can begin in the cells on the surface of the cervix and over time progress to cervical cancer if not detected and treated. Over 70% of woman will acquire HPV within 2 years of becoming sexually active because it is the most common sexually transmitted virus. Most women who become infected with HPV will get rid of the virus within a few years through their own immune system; women whose immune system fails to clear the virus are at greater risk to develop cervical cancer. There are over 100 types of HPV; some types cause the common warts that can occur anywhere on the skin. Over 40 types affect genital health in men and women; some types cause venereal warts called condyloma. Of the HPV virus types that cause genital disease in women some have been identified as a greater risk for causing cervical changes. Recently it has been noted that some cancers of the mouth and throat are caused by HPV. Babies born to mothers who have HPV may develop growths in their throats caused by the virus. Exposure to HPV occurs during sexual activity between partners; the virus may be acquired from skin to skin contact and use of condoms does not prevent transmission of the virus from one person to another. Females who initiate sexual activity in early adolescence increase risk of cervical cancer due to exposure to HPV and the vulnerability of the cervical cells at that point in their development. Multiple sexual partners or sexual activity with a partner who has had multiple partners increases risk. Women who are HIV positive are at increased risk for cervical cancer. Smokers have a higher risk of cervical cancer from HPV as smoking decreases a woman’s ability to clear the virus from her body. A diet low in fruits and vegetables which are high in antioxidants also decreases the body’s ability to clear the virus. How often should a woman have a test to screen for cervical cancer? The current guidelines say that women should begin Pap screening at age 21 and be screened every two years between the ages of 21-29 years of age. For women 30 years and older, it is recommended that a test for HPV be performed along with the Pap test; if both are negative the Pap test and HPV need only be performed every 3 years. Annual exams for evaluation of the female genital tract are still necessary between the every 3 year Pap tests. The reason that HPV screening is not recommended until 30 and after is because it is so common in sexually active adolescents and young adults and will usually resolve on its own in most women. In women in whom the virus persists, risks for cervical cancer increases. Women who have had a hysterectomy (removal of the uterus) are often surprised to hear that they no longer need Pap tests in most cases. Unless the hysterectomy was done for cancer of the cervix, there have been pre-cancerous/ cancerous cells in the vagina or external genital area, or the cervix was left in place at the time of surgery, a Pap smear is not necessary. Annual exams are still necessary to examine the genital area; if a woman still has her ovaries it is important that they be palpated as she still has a risk for ovarian cancer. When is it appropriate to stop Pap testing? Guidelines vary with different organizations but most women can stop Pap testing around the age of 70 if they have had regular Pap testing for the prior 10 years and everything was normal. The exception would be the woman who has a history of a prior cervical, vaginal, or genital cancer within the last 20 years. For prevention of cervical cancer and condyloma caused by four of the strains of HPV most commonly associated with these problems, young women have the availability of a vaccination called Gardisil to protect them. When a young woman receives the vaccine she has almost 100% protection from disease caused by the HPV strains in the vaccine. She still can develop HPV related cell abnormalities in the genital tract from other strains of HPV; therefore, Pap testing at recommended intervals is still necessary. The vaccine is best given before a woman becomes sexually active and is exposed to HPV; it is recommended that it be given to girls between the ages of 11-12 years of age. If it is not given at that time, it can be given later even if a young woman is already sexually active. Testing for HPV prior to administration of the vaccine is not recommended as it is unlikely that a woman would have been exposed to all four strains of HPV in the vaccine. A vaccine to protect women from cervical cancer is a real breakthrough for disease prevention.
Since the introduction of Pap testing in 1940’s, death from cervical
cancer has been reduced by more than 70%; however, annually in the Becky Yates MN, CNM is a certified nurse-midwife and
certified menopause practitioner at For Women’s Health in
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Vaginal Birth After Cesarean: Making an Informed Decision
By Becky Yates, CNM Are you one of those women who had a cesarean section in the past? Are you expecting now or planning another pregnancy and wondering what to expect for your next birth?
On March 8, 2010
an
expert panel was convened at the National Institutes of Health for a 3 day
meeting to examine concerns about vaginal birth after cesarean (VBAC).
The dramatic rise in cesarean section in this
country from 21% in 1996 to 33% by 2007 is due in part to the decreased
number of vaginal births after cesarean; for a variety of reasons more women
who have had a cesarean section are giving birth by elective repeat cesarean
instead of attempting to deliver vaginally. Beginning in 1980, after a prior
National Institutes of Health conference recommended trial of labor (TOL)
for possible VBAC as a viable option, the number of VBAC’s increased until
1996 then started to decline from 28% of births to 10% of births. In 2008, a
joint statement by the The potential for success of a vaginal delivery after a previous cesarean averages 74% (60-80%) depending upon a variety of medical and obstetrical factors. The most worrisome complication associated with VBAC is a separation or rupture of the scar in the uterus from the previous cesarean surgery; however, the actual risk of such an event is less than 1%. Only women who have had an incision that is low in the uterus and horizontal (low transverse uterine incision) are candidates for a TOL. Prior vaginal delivery either before or after the prior cesarean, spontaneous onset of labor, a cervix that has already begun to dilate when labor starts, and the baby’s head in a favorable position in the pelvis increase the likelihood for a successful VBAC. Induction of labor decreases the likelihood of a successful VBAC and increases risk of uterine rupture.
There has been recent concern over the rate of
maternal death in the How does the risk of maternal mortality compare between trial of labor (TOL) and an elective repeat cesarean section? Maternal mortality rate for TOL is 3.8 per 100,000 births; for repeat cesarean the rate is 13.4 per 100,000 births. Risk of a childbirth related hysterectomy is higher with repeat cesarean than with a TOL; the risk of hysterectomy is increased if labor is induced for the TOL. The risk of a necessary hysterectomy at the time of cesarean is increased with each cesarean section (420 per 100,000 after one cesarean, 900 per 100,000 after two cesareans, 2410 per 100,000 after 3 cesareans and so on). As mentioned the greatest risk with TOL is the possibility of uterine rupture; the overall risk of such an event with TOL is 325 per 100,000. If a uterine rupture occurs during TOL, a cesarean section is performed immediately. For elective repeat cesarean, the overall risk of uterine rupture is 26 per 100,000. The risk of uterine rupture is increased if the labor is induced instead of starting spontaneously. According to the NIH report, there have been no reported deaths from uterine rupture. Risk of rupture of the uterus is increased if a woman has had two or more cesareans. A hysterectomy at the time of childbirth may be the result of uterine rupture in some women. The baby’s well-being during the birth process is of equal concern to that of the mother. The risk of fetal death from rupture of the uterus during TOL is 20 per 100,000 births. The risk of perinatal mortality (death between 20 weeks of pregnancy and the first 28 days of life) between TOL and elective repeat cesarean is comparable to that of first time laboring women. Infants born by cesarean section have higher rates of respiratory problems in the early days of life. Cesarean section interferes with initial maternal infant bonding as there is a period of separation between mother and baby in the first few hours after the surgery. This prevents breastfeeding in the first few hours of the infant’s life which may have a bearing on breastfeeding success as it is known that breastfeeding in the first hour of life helps increase success with breastfeeding. In deciding between a TOL for a possible VBAC versus an elective repeat cesarean, a woman needs to think about her future childbearing plans. The location and attachment of the placenta in a future pregnancy can be affected by a cesarean section; the placenta may attach in an unfavorable location over the cervix (placenta previa) which can cause bleeding problems during the pregnancy and necessitate another cesarean section. Another placental complication is abnormal growth of the placenta such that the placenta grows into or through the uterine muscle. This can result in a necessary hysterectomy at the time of cesarean. Each cesarean section increases the risk of a placental problem in a future pregnancy. Since cesarean section is major abdominal surgery there can be long term problems due to the surgery. Scar tissue formation inside the abdomen called adhesions can cause chronic pain, increased risk for ectopic pregnancy (pregnancy outside the uterus), and problems getting pregnant in the future. Conclusions of the expert panel stated that “TOL is a reasonable option for many pregnant women with a prior low transverse uterine incision. One of our major goals is to support pregnant women with a prior transverse incision to make informed decisions between TOL and an elective repeat cesarean.” The panel further states that women should be provided with information about benefits and risks of TOL and elective cesarean section in a manner that they can understand and that the final decision for planned route of delivery should be a shared decision between the woman and her provider and “whenever possible, the woman’s preference should be honored.” The panel also suggested that the American College of Obstetricians and Gynecologists and American Society of Anesthesiologists re-examine their policy for an immediately available complete surgical team during TOL and “reassess the requirement relative to other obstetrical complications of comparable risk” for which such a requirement is not mandatory. As you can see, a woman who has had one prior low transverse cesarean and goes into labor on her own has a much lower risk than a woman who has had several prior cesarean sections or a woman whose labor is induced following a prior cesarean; in other words, every woman who has had a prior cesarean section and attempts a TOL does not have the same risk. The statistics related to TOL versus elective cesarean section are hard to interpret. In general, it is safer for a woman who has only had one low transverse cesarean, whose labor starts on its own, and has no other risk factors to attempt a TOL for possible VBAC rather than choose an elective repeat cesarean for her second birth. So what should a woman who finds herself in this situation do to prepare for her next birth? Investigate the information about TOL and elective repeat cesarean. Talk with your provider to find out his or her opinions on birth options for women who have had a prior cesarean. Women who want the option of TOL have different reasons for their choice; some want the experience of a vaginal birth as they see this as the “natural” way a woman should give birth. Other women want their partner to have the opportunity to be actively involved in the labor and birth process while some want to experience the empowering feeling that labor and a vaginal birth can give a woman. Immediate maternal-infant bonding and an early start with breastfeeding are important to many women. The easier recovery after a vaginal birth versus another cesarean section is an important reason for a woman to choose a TOL. The birth of a child is one of the most significant and life-changing events in a woman’s life and deserves much thought, preparation, and planning to assure that it is not only a safe but satisfying experience in her life.
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The 3 Year Birth Control Method
By Becky Yates, CNM Since the first birth control pill was marketed in 1960,
researchers have continued to look for other and perhaps better methods of
contraception. The “new kid” on the block is Implanon which was introduced
in the Implanon is a 1 ½ inch thin plastic rod about the size of a matchstick that is inserted just under the skin in the inside of the upper arm just above the elbow. The procedure is performed in the healthcare provider’s office and only takes a few minutes. Contraceptive effect lasts for 3 years at which time it is removed and another inserted in the woman desires. Implanon works by slowing releasing a progestin hormone into the body that prevents the ovary from producing an egg and sperm from passing through the cervix to reach the egg. It is an extremely effective method; only 1 out of a 100 women will get pregnant each year when on Implanon. Implanon is a safe, simple, and convenient method because: there is no need to take a medicine every day; women who cannot use estrogen containing methods like some birth control pills; the patch, and the vaginal ring can use it; it lasts for 3 years; the ability to become pregnant returns as soon as it is removed; and one does not have to do anything at the time of sexual activity in order to prevent pregnancy. Every medicine, even non-prescription medications, can have side effects. With Implanon, the most common side effect is irregular bleeding which also occurs with other hormonal methods like the pill, patch, ring, and IUD (intrauterine device). The bleeding is most common in the first year; in most women, the periods become less and lighter and 1 out of 3 women stop periods completely. When Implanon is inserted, the health care provider numbs the area of insertion with local anesthesia prior to inserting the device. The insertion site will be a little sore for several days. When the device is removed, the provider will numb the arm again. After making a very small incision next to the end of the Implanon rod, the tip of the rod is grasped with an instrument and removed. No stitches are required because such a small incision is needed to remove the device. A new Implanon can be inserted at the same time if desired. There will be discomfort in the removal site for several days. The initial expense of Implanon is high but one has to compare it against the monthly costs of other methods like birth control pills over a 3 year period. Medicaid and some health insurance plans will cover the device. For information about Implanon, you may call For Women’s Health at 704-982-3400. Becky Yates CNM, MN
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OBESITY
By Becky Yates, CNM What is obesity? We know it when we see it!! However, there are medical criteria that determine whether someone is obese. When one has an excess amount of body fat in relation to the amount of muscle mass then overweight or obesity is present. Normal body fat for women is 25-30%; for men is 18-23%. The location of the fat on the body is important also. If one is shaped like an “apple” and has lots of fat in the central or abdominal area, there is much greater risk of developing cardiovascular disease like coronary artery disease or stroke, diabetes, and hypertension. Even normal weight people who carry extra weight around the middle are at risk. A waist measurement over 35 inches in women and over 40 inches in men increases health risks. It is also possible to be normal weight but “overfat” when one has more fat than lean muscle. In the What are the effects of obesity? Obviously obesity has detrimental health effects for the individual which include emotional and psychological effects. Health risks include the following: cardiovascular disease (the #1 cause of death worldwide), type 2 diabetes and insulin resistance, cancers (breast, ovary, and lining of the uterus), hypertension, abnormal cholesterol, metabolic syndrome ( a cluster of factors that increase one’s risk for cardiovascular disease, diabetes, and other chronic disease), stroke, liver disease, gallbladder disease, sleep apnea, respiratory problems, osteoarthritis, and cognitive decline. For women, in addition to female cancers, there can be menstrual irregularity and problems getting pregnant. Pregnancy risks include increased risk of miscarriage, hypertension in pregnancy, pre-eclampsia, gestational diabetes, blood clots, labor problems which may result in increased chance of an operative delivery (cesarean section, forceps or vacuum), birth injuries, and increased risk of the baby developing obesity and chronic disease later in life. Obesity also has a significant effect on health care
costs. In 2000, $117 billion was spent on obesity related health care
costs. Obesity related health costs have increased by 27% in the last 20
years. What causes obesity? In most cases, it is caused by an energy imbalance: too much caloric intake in relation to the amount of energy expended. Reasons include intake of higher fat foods, foods that are high in calories like sweets, chips, soft drinks, large portions, less physical activity, and sedentary work. Our genetic background plays a role also. If we look at other family members, it may indicate that we have a tendency to be heavier; however, we do not have to be victims of our genes. Genes may load the gun, but lifestyle pulls the trigger. Thousands of years ago when food was scarce, our ancestors were genetically programmed to store fat. Food is no longer scarce but genetic programming has not changed There are medical conditions and certain medications that can make it easier to gain weight. Hormonal dysfunction in those who have thyroid abnormalities, diabetes, or polycystic ovarian syndrome (a hormonal alteration that causes a variety of problems in women) can cause weight gain. Sleep problems are associated with weight gain because lack of adequate sleep interferes with the hormones that regulate appetite. People who have eating disorders associated with excessive intake of food are at greater risk of obesity. Prior to starting a weight loss program, one should see a health care product to rule out conditions that may contribute to obesity and ascertain the status of one’s health. When starting a weight loss program, it is important to set realistic short-term goals. Remember that just a 10% loss of weight will reduce health risks. If one is extremely overweight, it may seem like an impossible task to lose the necessary amount to weight to get back to a healthy weight. Set short term goals like “I am going to lose 20 pounds in 3 months. Once you achieve that, set a new goal. |
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PREVENTION
AND TREATMENT OF OBESITY
How does one prevent or treat overweight and obesity? Of course, the bottom line is expending more calories than one takes in through food and beverage intake. The most likely reason for overweight and obesity is consuming more calories than one uses each day; this usually happens as a result of excess food intake and sedentary lifestyle. As we age our metabolic rate (the rate at which we burn calories) decreases so that we need fewer calories than we did at an earlier age to maintain our weight. If we keep eating the same amount of calories that we ate when we were younger, we will gain a few pounds each year. Since there are a few medical conditions and medications that can contribute to weight, it is a good idea to have a medical check up before starting a weight loss program. Hormonal problems like thyroid disease, diabetes, and polycystic ovarian syndrome are associated with weight gain. Medications used for several conditions cause weight gain. Sleep problems can both cause weight gain and occur as result of excess weight. Your healthcare provider can help you determine your ideal body weight and counsel you about weight loss strategies. The healthcare provider may calculate your body mass index (BMI) to determine the level of your overweight or obesity status. A waist measurement may be obtained; abdominal fat is more problematic than weight carried in other parts of the body. Over 35 inches in women and over 40 in men is a risk factor for health problems. Your healthcare provider may suggest a referral to a nutritionist to help with meal planning and tips for starting an exercise program may be discussed. When starting a weight loss plan, it is important to set realistic and short-term goals. If one is very overweight and needs to lose a large amount of weight, it can be very overwhelming to realize that one needs to lose so many pounds. It is also important to remember that even a small weight loss-just 10% of one’s body weight-significantly decreases health risks. It is easier to set a short term goal of losing 20 pounds in 2-3 months than thinking of losing 100 pounds in all. Once a goal has been achieved, then a new goal can be set. A gradual loss of even 2 pounds a week is a good goal because a gradual loss helps one learn the necessary lifestyle changes that are required to maintain a healthy weight after it is lost. In order to lose one pound a week, one has to reduce caloric intake by 3500 calories per week or 500 calories a day. In most cases, it is important to avoid caloric restriction below 1200 per day as metabolism slows when calories are too restricted. One strategy for decreasing caloric intake is “portion control”. The portion sizes in restaurants lead us to overeat because the servings are usually enough for more than one person or meal. When eating out split the entrée and take half home for another meal or share an entrée with your dining companion. Restaurant serving sizes also distort our perception of what a normal serving should be; when used to viewing the tremendous portions served at a restaurant, we tend to start enlarging portions when eating elsewhere. A trick for portion control is to use a smaller plate; this will give the illusion that you are eating more because your plate is filled up. Packaged foods are deceptive because if one looks at the label it may be more than one serving in the package. If you eat the whole package then you have eaten several servings; multiply the number of calories in a serving by the number of servings in the package to determine the actual number of calories you consumed. Rather than eating from the package, put what you plan to eat into a separate container. Beverages are a major source of excess calories in our food intake. Sweetened drinks like soft drinks, fruit drinks, and juices with added sugar are very high in calories and soft drinks are empty calories nutritionally. The sweeteners used in many products not only add calories to the diet but some also have an adverse effect on our body’s ability to handle sugars and store fat. High fructose corn syrup is a “altered sugar” that is known to have a bad effect on triglycerides, one of the forms of fat in the body. Sweeteners are listed by many names in foods; examples are corn syrup, high fructose corn syrup, dextrose, fructose and many others. If a sugar is listed as one of the first few ingredients it is best to leave it on the shelf. Read the label before you put it in your cart. Examples of calories include: a 16 oz latte with whole milk-265 calories; a 20 oz bottle of a regular soft drink-227 calories; 16 oz bottled sweet tea-180 calories; 20 oz sports drinks-165 calories; 8 oz low fat milk-105 calories versus 8 oz whole milk-150 calories. A 12 oz soft drink has 11 teaspoons of sugar!!! You can see that a major portion of calories may come from the beverages we drink! The “energy density” of foods or the number of calories in the food is important in calorie control. Foods with high caloric density include: cookies, cakes, pies, doughnuts, chips, pizza, French fries, sweetened cereals just to name a few. A “low energy dense diet” would include: fruits, vegetables, whole grains, lean meats, fish, chicken, broth based soups, legumes (beans), and low fat dairy. If you substitute low energy dense foods, you can actually eat more food which will decrease your hunger. Decreasing the amount of fat in the diet will automatically reduce calories consumed: a gram of fat has 9 calories while a gram of protein or carbohydrate has only 4 calories. Keeping a food diary or journal is an excellent way of tracking food intake; studies have shown that people who lose weight the best and maintain it kept a food diary as part of their initial steps toward weight loss. It really helps you learn the caloric value of foods and utilize those learned skills later on. Just cutting calories is not enough for a weight loss program because if one loses weight by only cutting calories then muscle mass is lost. This reduces one’s metabolism so that you no longer need as many calories to maintain your weight. Exercise is the additional component of a weight loss program: it increases the amount of calories used and it builds more lean muscle to raise your metabolic rate even when you are not actively exercising. Other benefits of exercise include: reduction in risks of cardiovascular disease, diabetes, cancer, and stroke; decreases blood pressure; reduces risk of osteoporosis and falls; and has a beneficial effect on depression and anxiety. Thirty minutes of moderate physical activity most days of the week will reduce risk of chronic disease; however, for weight loss experts recommend 60-90 minutes most days of the week. It does not have to be all at one time. Try to do at least 10-15 minutes at a time even if you have to divide your exercise throughout your day. The Department of Health and Human Services recommend at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week for disease prevention. Of course more is better. Strength training is a critical part of an exercise program for the muscular and skeletal benefit. A program that involves resistance exercise with weights, machines, or resistance bands for legs, hips, back, chest, stomach, shoulders, and arms helps to build more lean muscle and strengthen bones. Abdominal fat that is so unhealthy will respond to exercise. One study at Duke showed a decrease of 7% with 195 minutes of moderate activity, 6% with 150 minutes, and 3% for less 150%. The non-exercisers gained 9%!! There are many helpful resources locally to help one develop good exercise habits and there are websites that provide good information. Websites include www.health.gov/paguidelines, www.exerciseismedicine.org/keystoexercise, and www.myexerciseplan.com. The USDA’s MyPyramid Tracker is a good tool for nutrition and exercise advice. Lastly, getting your “z’s” is important for weight control. It has been shown that insufficient sleep or poor sleep contributes to weight gain due to adverse effects of hormones like ghrelin and leptin that control appetite and fat storage. There are also increased cravings for carbohydrates and sweets when sleep is inadequate and the body’s ability to utilize glucose is affected leading to insulin resistance and diabetes. These are just a few strategies for your weight loss plans. Most of us have to fight the battle of the “bulge” but it does not have to be our fate if we just implement ways to decrease caloric intake and increase the amount of calories we are using each day. Keep driving past that “fast food” establishment and park your car as far away from the Walmart entrance as you can so you have to walk a little. |
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7 Steps to Health in 2010 By Becky Yates, CNM It’s a new year and all of us consider resolutions for change often focused on health improvement. Weight loss is a popular one and in this era of rising obesity rates, it is a good goal to consider. There are lots of ways we can all improve our health and decrease risk of disease. Let’s look at seven steps for 2010. For the first step, let’s start with that dreaded word “exercise”. Yes, it cannot be avoided if one wants to be healthy. A minimum of 30 minutes of moderate activity a day is recommended; 30-60 minutes is advised for weight maintenance and loss. Even if you cannot achieve that much exercise yet, set that as your goal and gradually increase your amount of exercise. Heart rate can be used as a guideline to determine if exercise intensity is sufficient. The “heart rate” formula is 220 minus your age; multiply that number by .6 and .8. That gives you the right target range for you. For example: 220-40=180/180 x .6=108/180x.8=144. Target heart range for a 40 year old is 108-144 for effective aerobic exercise. If you are just starting an exercise program, start in the lower end of your target range and gradually increase the intensity. Remember that moderate activity can include yard work, vigorous housework, and other activities that get the heart rate up; exercise does not have to be done all at once to be effective. The second step is aiming for a healthy body weight and smaller waist line. BMI (body mass index) is a formula that helps determine one’s healthy weight. Normal BMI is 18-25; numbers above and below that are overweight or underweight respectively. One is obese if the BMI is over 30. You can calculate your BMI on the CDC web site (www.cdc.gov) using the BMI calculator. If you have a lot of weight to lose, it can seem impossible. Set a 10% weight loss goal to start; even that much will decrease risk for high cholesterol, high blood pressure, diabetes, etc. Waist measurement is a good predictor of chronic disease risk; for women the cut-off is 35 inches, for men it is 40 inches. Fortunately abdominal fat responds well to exercise and calorie reduction. Interestingly, strength (weight) training has been shown to help reduce belly fat and we all need to be doing strength training as a part of our exercise program to build lean muscle and strong bones. While we are on the subject of weight loss, let’s look at the third step-count calories. Weight loss/maintenance is the balance between “calories in and calories out”. There is simply no easier way!! One pound of fat equals 3500 calories; if you decrease your daily calories by 500 a day, then you will lose a pound per week. To reduce calories in your diet, decrease your intake of sugars, fats, and alcohol. Practice portion control; read labels to see what a serving size is for that food. You may be eating a double serving which doubles the calories!! When you eat out, you probably get enough for two meals-ask for a “to go box” and put half your food in it so you won’t be tempted to eat it all at one sitting. Don’t be mislead by foods that say “low-fat”, “fat-free”, or “light”; these foods may still be high in calories. You can calculate your daily caloric needs at www.MayoClinic.com, click on Calculators (Daily Calorie Calculator). The fourth step is improved nutrition. One guideline is the American Heart Association recommendations: - Eat a wide variety of fruits and vegetables especially the deeply colored ones which are richer in nutrients. - Choose whole grain, high fiber foods. It the label does not say 100% whole grain, then it isn’t. - Consume two servings daily of fish that is high in Omega-3 fatty acids (salmon, trout, tuna, herring, sardines). Consider a fish oil supplement to get 1 Gram daily of the omega-3’s-EPA and DHA daily. Although there are usually no problem with taking fish oil, you may want to discuss this with your health care provider first. - Decrease intake of saturated fat, trans fat, and cholesterol by using lean meats, vegetable protein sources, skim/1% dairy, and avoid consuming of products with “partially hydrogenated vegetable oil”. Read labels to check for trans fat content. Caution-some food producers have substituted tropical oils that are high in saturated fat. - Minimize intake of food and beverages high in sugar and high fructose corn syrup-12 ounces of a soft drink is almost 200 calories!! As southerners, we like our sweet tea but we can learn to drink with less sugar!! - Limit sodium intake to less than 2300 mg daily (1500 mg if one has high blood pressure. Choose and prepare foods with less salt. Read labels for sodium content. - Limit alcohol intake to 1 drink per day for women and 2 drinks a day for men. ( 1 drink = 12 oz of beer, 4 oz of wine, 1.5 oz of 80 proof distilled spirits or 1 oz of 100 proof. The Mediterranean diet is a scientifically proven way of eating for improving health; olive oil is a healthy ingredient in that diet. You can find information at several websites including www.oldwayspt.org (click on “Traditional Diet Pyramids). The fifth step is nutritional supplements. Although we should all try to eat a diet that supplies all the nutrients that we need, several nutritional experts including Walter Willet from Harvard say that a multivitamin is “insurance” for possible deficits in the diet. Calcium and Vitamin D are very important and often need to be supplemented. We are probably raising an “osteoporosis prone” generation because of inadequate milk intake!! Recommendations for Vitamin D intake are being raised; nutritional experts are suggesting closer to 1000 IU per day due to discoveries that this vitamin plays a role in many disease processes besides bone health; Vitamin D deficiency is higher than once recognized. Nutritional supplements are not regulated by the FDA so one cannot be assured of the quality of what one sees on the shelf. Before buying any nutritional supplement, you can check the web site www.consumerlab.com for recommendations about products that have met their tests for quality and safety; they are an independent research association without affiliation with product manufacturers. The sixth step is stopping use of tobacco; smoking is the leading cause of preventable death in women. Smoking accounts for almost 20% of all deaths per year. Smoking increases risk for a variety of cancers (including cervical cancer), heart disease, high blood pressure, stroke, pregnancy complications, and chronic obstructive lung disease. Secondary smoke exposure is also a significant health risk to others. Other benefits to smoking cessation may be financial because tobacco products are expensive and one’s breath, clothes, hair, car, and house will no longer smell like smoke!! Smoking also causes one to wrinkle twice as fast!! There are several medications that can be used to help smokers quit; a new one that is now available is Chantix. Ask your health care provider for information about this medication. Because smoking is both a chemical and behavioral addiction, it is hard to quit but the rewards of stopping are great. A helpful resource is 1-800-QUIT-NOW. The seventh step is care of one’s spiritual, emotional health, and mental health. This area of one’s life encompasses many things. It may involve stress reduction, improving relationships with family and friends, spending more time in meditation or prayer, achieving better balance between work, family, and other commitments, and learning to relax for those of us who are Type A personalities. Spend time with people who are supportive and exhibit positive energy; those with negative energy can bring us down emotionally and mentally. Seek out safe people to talk with if you need advice and guidance. Caring for oneself spiritually and emotionally is different for each of us. For some, sitting still and quiet is best for meditation and reflection, for others walking can be a form of meditation. Experiment and see what works for you. Begin this new year with self-reflection to see where changes are needed. Depression is a problem that can be present and unrecognized. Be observant for persistent feelings of sadness or blue mood, feelings of fatigue, and loss of energy in things one usually enjoys. If such symptoms are present, talk with your health care provider. Depression is often a chemical imbalance and like other diseases (heart disease, diabetes, high blood pressure) it can be treated with medication and counseling if indicated. 2008 is here, it is up to you to make the most of it. Perhaps these 7 steps will give you motivation and guidance to start this year on the right foot. Happy New Year!! |
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Are you an Apple or a Pear? By Becky Yates, CNM This may seem like a strange question as it relates to matters of health; however, this comparison of apples and pears concerns obesity and the distribution of body fat. Women who carry excess weight in the hips and thighs are said to have a “pear” shape while those who have extra weight around the middle or abdominal area have an “apple” shape. Excess weight in the abdominal area is one of several signs that one may have a condition called “metabolic syndrome”. Approximately 47 million Americans (one in every five) have this syndrome which includes the symptoms of high blood pressure, abdominal obesity, low HDL’s (good cholesterol), high fasting glucose, and high triglycerides. The presence of metabolic syndrome significantly increases one’s risk for heart disease, stroke, and type 2 diabetes. How is metabolic syndrome diagnosed? There are 5 criteria that are evaluated; the presence of three or more of these criteria qualifies for a diagnosis of metabolic syndrome. - A waist circumference of greater than 35 inches for women (40 inches for men) - A fasting blood triglyceride level of 150 milligrams or more - A HDL (good cholesterol) level less than 50 milligrams for women (40 milligrams for men) - Blood pressure of 130/85 or more - A fasting glucose of 100 milligrams or greater Most people who struggle with overweight and obesity certainly have “cosmetic” issues about it and are usually aware that their condition places them at risk for health problems. However, they may not know that their weight is a sign of possible metabolic syndrome or that the location of excess weight influences “health risk”. Unlike fat located around the hips and thighs, fat located in the abdominal area actually becomes a “functioning organ”. These “active” fat cells release substances into the blood that affect cholesterol and triglyceride production which then lead to greater formation of plaques in the arteries of the heart. In a group of 557 women aged 48-76, a waist measurement over 35 inches and triglycerides over 128 milligrams led to a 5 times greater risk of cardiovascular disease. Chemicals from the fat cells also contribute to blood clotting and blood vessel constriction increasing the risk of high blood pressure, blood clots, and stroke. The condition of “excess abdominal fat” affects the body’s ability to utilize insulin (insulin resistance). Insulin is still being produced but when it gets to the cells, it cannot be used efficiently. Fat cells make several hormones which affect the body’s ability to utilize insulin. A hormone called “adiponectin” makes the body utilize insulin better; fat cells around the abdomen produce less of this hormone in contrast to fat cells around the hip and thighs which produce more of it. In addition to the adverse effects of “belly fat” on triglycerides, cholesterol, and insulin, it also effects immune functioning in a detrimental manner. Inflammatory chemicals are released by the fats cells which contribute to “inflammation” in the whole body. Medical science now knows that inflammation is one of the basic causes of most chronic disease like cardiovascular disease, cancer, diabetes, Alzheimer’s, etc. Knowing how abdominal fat effects the development of “metabolic syndrome” helps one understand the process that leads to increased risk for disease. But what does one do about it? As you may have guessed there are no “quick fixes” but the good news is that “belly fat” is more responsive than lower body fat (hips and thighs) to diet and exercise. Lifestyle changes to begin reversing the condition of “metabolic syndrome” include:
Weight loss-Losing even 10% of your body weight lowers blood pressure, decreases triglycerides, increases HDL’s, decreases insulin resistance, and decreases the percentage of body fat.
Physical activity and exercise-Decreases insulin resistance, increases HDL’s, and burns calories. A “minimum” of 30 minutes of “moderate” activity is recommended. It is not necessary for the 30 minutes to be consecutive, it can be accomplished in several 10-15 minute segments throughout the day. Brisk walking is a good way to begin a program of increased physical activity.
Dietary changes- Focus on eating healthy foods such as: - Lean proteins, especially chicken and fish - Plant proteins like nuts, beans and legumes (nuts are high in calories but contain a healthy fat so a “few” make a good snack) - Whole grain cereals and bread. Avoid the refined carbohydrates and sugar found in crackers, cookies, cake, pies, soft drinks, sweetened tea/beverages, ice cream, white potatoes, pasta, many cereals, and white rice. - Fruits and vegetables of various colors preferably fresh or frozen (avoid fruits canned in syrup) - Aim for 25 grams of fiber daily from dietary sources which helps to lower insulin levels - Low fat dairy products Eat 4-6 small meals throughout the day. Skipping meals actually lowers the body’s metabolism.
Stop Smoking- Stopping smoking will improve the body’s use of insulin and decrease adverse effects on the cardiovascular system Another vital part of reversing “metabolic syndrome” is talking with your health care provider. Certain laboratory tests may need to be performed to determine the status of your health in addition to monitoring weight and blood pressure. Nutritional counseling may be available to you to assist in making positive dietary changes. Your health status may necessitate the use of medications for blood pressure control, regulation of cholesterol and triglycerides, and insulin resistance. Partnering with your health care provider to manage the “medical aspects” of your health while you make the needed lifestyle changes can help you reduce your waistline and your risk for disease.
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Fishing for Health By Becky Yates, CNM In Stanly County, it is a common sight to see a truck towing a boat on the way to the lake or a fisherman sitting on the bank waiting for the “tug” on his line. Many find fishing to be an enjoyable hobby. Aside from the recreational pleasure of fishing, it can have significant health benefits if one eats the “catch of day”. In the 1970’s it was recognized that the Inuit Eskimos in Greenland had significantly lower rates of many of the chronic diseases that affect Americans. The key seemed to be their great consumption of seafood. After a 1985 conference called “Seafood and Health”, research into the health benefits of seafood began in earnest. Several studies in patients with heart disease demonstrated that the addition of fish to the diet decreased the risk of cardiac death. Multiple studies have confirmed the benefits of fish for cardiovascular health. A recent study of 229 postmenopausal women with coronary artery disease found that increased consumption of fish slowed the progression of plaque build-up in the arteries. What makes fish such a healthy part of our diet? Many people know that fish is a great lean protein because it does not contain the high amount of saturated fat found in beef and other animal products. But did you ever think about fish as a good source of “fat”? Fat is not a bad word; there are “healthy fats” that are needed by all of us. Fish provides the greatest quantity of omega-3’s which are “essential” fats needed by the body. “Essential” means that the body cannot make these fats; they must be consumed in the diet. Smaller amounts of omega-3’s come from flaxseed (the best plant source), walnuts, foods that are fortified with omega-3s, and some oils like canola and soybean; however, “marine sources” have demonstrated the most health benefit. The best “marine” sources of omega-3s are salmon, tuna, mackerel, herring, and lake trout. These important omega-3 fats in fish are called EPA and DHA. Although the plant sources of Omega-3’s are beneficial, the body lacks the ability to convert them to the EPA and DHA efficiently. Another group of “essential fats” is the omega-6’s which are found in beef and most vegetable oils. The high consumption of vegetable oils plus changes in the production of dietary animal sources of protein has greatly increased the consumption of omega-6 fats; livestock, poultry, and fish are often given feed that is high in Omega-6 content. These changes in food consumption have created an imbalance of these two fats in the American diet during the last century-too much Omega-6 and too little Omega-3. Many nutritional experts attribute the increased rise in chronic health problems like cardiovascular disease to this dietary imbalance. In recent years there have been public concerns about mercury contamination in fish resulting in a decreased consumption of seafood. Many nutritionists believe that Americans are eliminating a healthy food source from their diets due to misunderstanding abut the potential harm of mercury. A recent survey showed that only 36% of adults eat seafood at lest once a week. It is estimated that if Americans decrease fish consumption by only 1/6th, there will be 8000 additional deaths per year from cardiovascular disease. Pregnant or nursing women and young children need to exercise the greatest caution regarding fish intake; species to be avoided are shark, swordfish, tilefish, and king mackerel. These “at risk” individuals can safely consume up to 12 ounces weekly of low mercury seafood like shrimp, salmon, pollock, catfish, and light tuna; albacore tuna should be limited to six ounces per week. Fish is an important part of the diet of pregnant and nursing women; multiple studies have demonstrated greater cognitive and behavioral skills in children whose mothers consumed fish or omega-3 supplements while pregnant or nursing. According to one researcher, “it appears that fish in the pregnant or nursing mother’s diet may be a bigger influence on childhood learning and behavior than getting the children to eat fish themselves.” The rest of us can be less concerned about risk from seafood consumption. Most nutrition experts believe that the health benefits of regular fish consumption outweigh the risks. In 2002, the American Heart Association recommended that people without diagnosed heart disease eat two meals of oily fatty fish a week. For those with diagnosed coronary heart disease, it is recommended that 1 Gram (1000 milligrams) of EPA/DHA be obtained daily. Since most people do not eat enough fish to reach this target amount a fish oil supplement can be used. When buying a fish oil supplement, it is important to “read the fine print” on the label to add up the exact amount of EPA/DHA. Many over the counter “1 Gram” fish oil capsules have only about 300 milligrams of the EPA/DHA; it would be necessary to take 3 per day to approach the recommended amount. One of the side effects of fish oil supplements is an “aftertaste”. This can be avoided by using products that are “enteric” coated; they pass through the stomach before releasing the active ingredients. How fish is prepared for eating also affects its health benefits! Unfortunately when fish is fried in omega-6 vegetable oils much of the health benefit is decreased. Several studies have demonstrated superior benefit on heart attack and stroke risk when fish is eaten baked or broiled rather than fried. When olive oil is used for fish preparation, there are no negative effects on the health benefits. So if you are making an effort to include fish in your diet, make sure you get the maximum benefit by eating it prepared in a “healthy” way. Now that you understand the important health benefits of including fish in your diet, you can go “fishing for health” by throwing your line in the lake or ocean or stopping by the seafood counter at your favorite market.
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IS IT BABY BLUES OR POSTPARTUM DEPRESSION? By Becky Yates, CNM The actress, Brooke Shields, brought public attention to the problem of postpartum depression in 2006 when she spoke publicly about her own battle after the birth of her first child in 2003. In 2007 she went to Capitol Hill to raise awareness and encourage passage of the “Mother’s Act”, a bill to provide for education, detection, and treatment to mothers who experience this problem. Many new mothers experience “baby blues” after the birth of a child; symptoms include mood swings, anxiety, sadness, irritability, crying spells, difficulty concentrating, and problems sleeping. These symptoms usually occur in the early days and weeks after the birth then go away. Hormonal changes, physical changes after birth, loss of sleep, the challenges of one’s new role as a mother, and the “big” changes that occur in one’s life with the addition of a new baby all contribute to “baby blues”.
Postpartum depression (
There is no “one” cause of PPD but certain
conditions and situations can contribute to its occurrence. There are major
hormonal changes in a woman’s body at childbirth; it is known that hormones
affect moods in many women at various times in their lives. These effects
are greater for some women than others; such as the woman who has
“premenstrual depression” when another has no problem at all prior to the
monthly period. When
depression occurs, there is an alteration in certain chemicals in the brain
that affect mood; hormones have an effect on brain chemistry. In some cases,
depression after birth is caused by thyroid problems which can be diagnosed
by a blood test. In February of this year, researchers in Depression has a tendency to run in families; therefore, if there is a family history of mental illness or depression one’s risk may be increased. A personal history of depression either before or during the pregnancy is a risk factor. Lack of support by the father of the baby, family, and friends increases the risk that depression may occur. Problems with a previous pregnancy or birth, an unplanned pregnancy, a difficult pregnancy or childbirth experience, or negative feelings about the pregnancy add to the risk. Financial stress, childcare stress, relationship or marital problems, single parent status, and a baby with colic or other problems are contributing factors. PPD can have serious consequences for families and the baby if unrecognized and untreated. Mothers who experience PPD may fail to bond appropriately with the new baby; they do not develop a close feeling of attachment and maternal love toward the infant. It has been shown that infants of mothers with untreated PPD are more likely to show behavioral problems like difficulty sleeping and eating, excessive crying, temper tantrums, hyperactivity, and developmental delay. What should a woman do if she thinks she may have more than just “baby blues”? ASK FOR HELP!! Tell a family member, friend, or your healthcare provider how you are feeling so that you can get professional help. Fortunately there is a lot of help available to treat the symptoms of depression. Medical treatment for depression may include medication and counseling. Exercise helps to relieve stress and improve mood; good nutrition is important to mental health. Multiple studies have shown mood benefit with “omega-3 fatty acid” intake and supplementation; omega-3’s come from fish, walnuts, flaxseed, grass-fed beef, and foods fortified with “omega-3”. A fish oil supplement is the easiest way to get extra “omega-3 in the diet”. Other nutritional measures include adequate protein, good hydration and extra B vitamins especially riboflavin (Vitamin B 2); good sources of Vitamin B2 include milk, cheese, dark leafy green vegetables, almonds, mushrooms, and liver. Lifestyle measures for the new mother include: resting as much as possible, let go of the idea that you have to be the “perfect” mother with a “perfect” baby and “perfect” house, allow others to help you, take time for yourself, enlist help from others to allow you time away from the baby for periods of time or time alone with your partner, talk with other new mothers, and avoid making major changes that will increase stress during this time when you are emotionally vulnerable. DO NOT withdraw from those around you.
Postpartum depression is a serious matter for
the new mother, the baby, and the family. Brooke Shields found help for her
battle with
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PARTERAS
¡Enhorabuena,
usted está embarazada!! Ahora es hora de decidir
qué tipo de proveedor de asistencia Medica usted quiere para cuidar a
usted y a su bebé durante su embarazo y el alumbramiento. Las mujeres
pueden elegir entre los obstétricos y las parteras en comunidades donde
están disponibles. En muchas partes de Europa, las parteras entregan más
de 70% de nacimientos vaginales normales. En los Estados Unidos, las
parteras entregan por lo menos el 10% de nacimientos vaginales normales.
Mucha gente todavía no entiende cómo estan
entrenanadas las parteras y qué servicios proporcionan.
¿Qué clase de
educación y formación tiene una partera? Las parteras de hoy tienen una
educacion variada.El subtítulo que una partera utiliza indica el nivel de
educación y el entrenamiento. La mayoría de las parteras americanas son las
enfermeras-parteras certificadas (CNM) que ;
v Se han graduado de un programavHan terminado un programa del oficio de enfermera
del cuidado de-obstetricia credenciado por la universidad Americana,
Han aprobado el examen nacional de la universidad americana devenfermeras-Parterasv obtengan su licencia en cada estado.
Enfermera-Parteras son certificadas para tener una
relación profesional con los medicos, para consultar sobre pacientes
y remisión o transferencia al médico si es indicado por la condición
El
certificado de la partera profesional (CPM) es certificado por el
registro norteamericano de parteras, después de pasar exámenes escritos y
evaluaciones,con abilidad en sus manos. Atienden generalmente en su
casa y los nacimientos |
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305 Yadkin Street Albemarle, NC 28001 704-982-3400 |
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