by OB/GYN | Jan 26, 2025 | Healthy Lifestyle, Women's Health
Pregnancy is an exciting journey, but it can also bring emotional challenges. Managing stress during this time is essential for both your well-being and your baby’s development. At Cary OB/GYN in North Carolina, we prioritize not only your physical health but also your emotional wellness during pregnancy.
Stress is a natural response to change, and pregnancy involves many changes—physically, emotionally, and socially. While occasional stress is normal, chronic stress can have negative effects on your pregnancy, potentially increasing the risk of preterm labor or low birth weight. That’s why it’s important to take proactive steps to nurture your emotional health.
Here are practical tips to help manage stress and promote emotional wellness during pregnancy:
- Stay Physically Active: Regular physical activity, such as walking, yoga, or swimming, can reduce stress levels and improve your mood. Exercise releases endorphins, which are natural mood boosters, and promotes better sleep.
- Practice Mindfulness: Mindfulness techniques, such as meditation, deep breathing, or prenatal yoga, can help you stay present and manage overwhelming feelings. Even spending five minutes focusing on your breath can create a sense of calm.
- Build a Support Network: Share your feelings and concerns with supportive friends, family, or your partner. Don’t hesitate to reach out to a therapist or counselor specializing in pregnancy-related issues if you need additional guidance.
- Maintain a Balanced Diet: Proper nutrition plays a key role in emotional wellness. Foods rich in omega-3 fatty acids, such as salmon and walnuts, can help stabilize your mood, while staying hydrated and eating regularly can prevent irritability.
- Get Adequate Rest: Fatigue can amplify stress, so make rest a priority. Create a relaxing bedtime routine and ensure your sleep environment is comfortable and free from distractions.
- Prepare for Parenthood: Uncertainty can lead to stress, but planning ahead can alleviate some of these worries. Take prenatal classes, learn about labor and delivery, and discuss your birth plan with your OB/GYN to feel more prepared.
- Limit Stressful Triggers: Identify and minimize sources of stress in your life. This might include delegating tasks, avoiding excessive workloads, or stepping away from negative environments.
Focus on Self-Care: Make time for activities that bring you joy, such as reading, crafting, or taking a warm bath. Prioritizing self-care helps you recharge emotionally.
Remember, your emotional well-being is just as important as your physical health during pregnancy. By managing stress and nurturing your mental health, you’re creating a positive and supportive environment for both you and your baby.
If you’re feeling overwhelmed or need additional support, Cary OB/GYN in North Carolina is here to help. Contact us today at https://www.caryobgyn.com/contactus/.
Further Reading: March of Dimes - Emotional Health During Pregnancy
by OB/GYN | Jan 19, 2025 | Healthy Lifestyle, Women's Health
Sleep is an essential pillar of good health, yet it is often overlooked, especially in women. Poor sleep quality can impact physical, mental, and hormonal health, making it critical for women to prioritize rest. At Cary OB/GYN in North Carolina, we understand the unique challenges women face when it comes to achieving quality sleep and are here to help you address them.
How Sleep Affects Women’s Health
Sleep plays a vital role in regulating various bodily functions, including:
- Hormonal Balance: Sleep affects the production of hormones such as estrogen, progesterone, and cortisol.
- Disruptions in sleep can lead to hormonal imbalances, potentially worsening conditions like premenstrual syndrome (PMS) or menopause symptoms.
- Mental Health: Poor sleep is closely linked to increased anxiety, depression, and mood swings. Women, especially during pregnancy or postpartum, are at higher risk of experiencing sleep disturbances that can affect mental well-being.
- Immune System: During sleep, the body produces cytokines, proteins that help fight off infections and inflammation. Poor sleep can weaken the immune response, leaving you more vulnerable to illness.
- Reproductive Health: Women trying to conceive or undergoing hormonal changes like menopause may notice sleep disturbances, which can impact overall reproductive health.
Common Sleep Challenges for Women
Women encounter unique sleep challenges at different stages of life, including:
- Menstrual Cycle: Hormonal fluctuations during the menstrual cycle can disrupt sleep, causing insomnia or restless nights.
- Pregnancy: Physical discomfort, hormonal changes, and the need for frequent bathroom trips often interfere with sleep during pregnancy.
- Postpartum Period: New mothers face disrupted sleep due to nighttime feedings and the stress of adjusting to life with a baby.
- Menopause: Hot flashes, night sweats, and hormonal changes during menopause can lead to chronic sleep issues.
Tips to Improve Sleep Quality
If you’re struggling with sleep, these tips can help improve your rest and overall health:
- Establish a Routine: Go to bed and wake up at the same time every day, even on weekends.
Create a Relaxing Environment: Keep your bedroom cool, dark, and quiet to promote restful sleep.
- Limit Screen Time: Avoid using electronic devices at least an hour before bed, as blue light can disrupt your body’s natural sleep-wake cycle.
- Avoid Caffeine and Heavy Meals: Refrain from consuming caffeine or large meals close to bedtime.
- Practice Stress Management: Techniques such as meditation, yoga, or journaling can help calm your mind before bed.
When to Seek Help
If sleep difficulties persist despite lifestyle changes, it’s essential to seek medical advice. Chronic sleep problems can be a sign of underlying health conditions such as sleep apnea, anxiety, or hormonal imbalances. At Cary OB/GYN in North Carolina, our team is here to help you address sleep challenges and improve your overall well-being.
For more information or to schedule a consultation, contact us today at https://www.caryobgyn.com/contactus/.
Further Reading:
Learn more about women’s sleep health at https://www.sleepfoundation.org/women.
by Marketing Manager | Nov 11, 2022 | Healthy Lifestyle
[vc_row][vc_column][vc_column_text]Practicing positive thinking could reap health benefits.
We’ve all heard it a million times, ”think positively” or “look at the bright side.” This is sometimes the last thing you want to hear when all you want to do is mope about something bad that has happened in your life. The people who encourage positive thinking may be on to something greater than we realize, according to science, so it may be time to take their advice.
A study published in the American Journal of Epidemiology in 2017 found that people who had more optimism about life have a lower risk of dying from causes such as heart disease, stroke, cancer, infections, and respiratory diseases.1
A literature review that was previously published in the journal Psychiatry, concluded that people who practice gratitude, thankfulness, and appreciation have a better overall sense of well-being.2
Another article published in the Journal of Personality and Social Psychology, studied the concept of self-talk which is the internal monologue that everyone has with themselves. The authors of the study believe that small shifts in the positivity of a person’s self-talk can change their thoughts, feelings, and behaviors.3
If you like, you can start your positive thinking right now while reading this article. Think or write down three things that you are thankful for. Need some ideas? It could be as simple as the weather, your comfy bed, or a good person in your life.
Some people like to practice positive affirmations every day to help them. These are positive statements that you say every day to yourself to fight off negative thoughts. Some positive affirmations you can start with now include:
- I am talented and today I will use my talents
- I will be successful
- I am going to enjoy today
- I am healthy and happy
Starting positive thinking is easy but you have to stick with it to reap the benefits. The power of positive thinking can help everyone in some way. Give it a try and stick with it even when you are having a bad day. Positive thinking will not change your life overnight or heal disease but it is worth a try and could impact your life in a good way. There are several resources available on how to consistently think more positively but like anything worthwhile, it is going to take work and time.
Resources
- Eric S. Kim, Kaitlin A. Hagan, Francine Grodstein, Dawn L. DeMeo, Immaculata De Vivo, Laura D. Kubzansky, Optimism and Cause-Specific Mortality: A Prospective Cohort Study, American Journal of Epidemiology, Volume 185, Issue 1, 1 January 2017, Pages 21–29
- Sansone RA, Sansone LA. Gratitude and well being: the benefits of appreciation. Psychiatry (Edgmont). 2010 Nov;7(11):18-22. PMID: 21191529; PMCID: PMC3010965.
- Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., & Ayduk, O. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology, 106(2), 304–324
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by Marketing Manager | Sep 22, 2022 | Healthy Lifestyle
[vc_row][vc_column][vc_column_text]Many of us are always searching for ways to improve our lives or make them easier. We are always looking for the best methods to save time, be happier, get in shape, and make more money. This is one of the reasons why self-help books and new products guaranteed to make life easier are so popular. Everyone wants to improve their life or make it easier in some way or another. One self-improvement method that has been gaining popularity recently is the concept of habit stacking.
What is Habit Stacking?
Author James Clear who wrote the New York Times Bestseller Atomic Habits is responsible for bringing the concept of habit stacking into popularity recently. The basic idea of habit stacking is to pair a habit that you already have with a habit you want to incorporate into your life. For example, let’s say you have a habit of drinking coffee every morning and you want to build a new habit of doing more physical activity. You can pair these two habits together by drinking your coffee while you take a walk around the block. This helps you continue a habit you already have and build a new habit that you would like to have.
Clear says the concept of habit stacking is related to the theory of synaptic pruning. Synapses are the connections between brain cells known as neurons. It is thought that as humans get older our brain prunes away the synapses between neurons we don’t use often and strengthens the synapses we use more often. For example, if you do a lot of reading but not much math in your daily life, the synapses connecting the brain cells used for reading will be stronger than the synapses connecting the brain cells used for math.
How Habit Stacking can be Used to Improve Health
Habit stacking can be applied in several ways to improve your health. Take a look at how you want to improve your health and what habits you already have. Here are some examples of how you can pair everyday habits with new healthy habits by habit stacking:
- You want to consistently take a multivitamin every day. Keep your multivitamin next to your toothbrush. Immediately after brushing your teeth in the morning, take the multivitamin.
- You want to become more flexible and have better mobility by stretching. While you watch your favorite TV show, do some stretching to improve flexibility.
- You want to incorporate more vegetables into your diet. Make sure to include a vegetable in your dinner every night.
Key Takeaways
Building new habits and improving ourselves can be hard. Try habit stacking to incorporate new healthy habits into your life. The basic idea behind habit stacking is to pair an established habit with a new habit you want to have. Although these habits may seem small and insignificant, they will have a cumulative effect to improve life and health.[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1618658856512{margin-top: 75px !important;}”][vc_column][vc_text_separator title=”Services We Offer:”][vc_column_text]
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by Marketing Manager | Sep 9, 2022 | Healthy Lifestyle
[vc_row][vc_column][vc_column_text]Start prioritizing your health today by using a health app.
It’s not time for new year’s resolutions yet but it is never too late to work on improving yourself. There is never a better time than the present to work on your health. We live in a time when technology is literally at our fingertips. Many people carry cell phones around with them 24/7 which provides an array of resources pertaining to health. With so many people glued to their cellphones, why not use them to your advantage to improve your health? LiveStrong.com released an article reviewing the 9 best health apps of 2022. Let’s dive into what they are and which one may benefit you.
1. Best Overall Health App: HealthTap
This app is great for people who have general health questions. You can post a question and a doctor will respond within 24 hours with an answer. Remember that you should consult with your healthcare team if you are experiencing a medical issue, this app is not a replacement for medical care, but it is great for general knowledge and medical curiosities.
2. Best App for Mental Health: Talkspace
Mental health resources can be difficult to find and limited in many areas. Luckily Talkspace has provided an easier way for people to connect with a therapist. The app will have you complete a questionnaire and match you with therapists whom you can meet virtually.
3. Best Health App for the iPhone: Noom
Noom is a great app for people who want to lose weight or improve their dietary habits. It provides you with lessons that dig into the psychology of eating, a coach, a food tracker, and an exercise tracker.
4. Best Health App for Android: Fooducate
Fooducate is another great app that helps educate people on nutrition to help improve eating habits and health. You can look up food to see how nutritious it is and what its pros and cons are.
5. Best Health App for Apple Watch: Hello Heart
This app uses your apple watch to record your vital signs at times throughout the day. It will provide you with information about your vitals and what they mean.
6. Best App for Meditation: Headspace
Meditation is a good tool to have in your health toolbox. It has been shown to help reduce depression, anxiety, and stress. Headspace provides guided meditation sessions to help you reap the benefits of meditation.
7. Best App for Exercise: Aaptiv
This app provides audio that will give you exercise instruction, music, and motivation while you are exercising. It will also help track your workouts and help get you motivated.
8. Best App for Nutrition: MyPlate
MyPlate is a food tracking app that helps analyze the food you are eating and what nutrients you may not be getting enough of. You will be able to set personal goals and have reminders sent to you throughout the day.
9. Best App for Sleep: Sleep Cycle
Sleep is so important to our health but it is often neglected. This sleep app helps measure your sleep patterns and quality of sleep. It can help you get your sleep back on track.
To read the original article from LiveStrong click here.
Resources
- Leaf Group. (n.d.). The 9 best health apps of 2022 | livestrong. LIVESTRONG.COM. Retrieved September 4, 2022
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by Marketing Manager | Aug 11, 2022 | Healthy Lifestyle
[vc_row][vc_column][vc_column_text]The American Heart Association recently updated their key measures for improving and maintaining cardiovascular health which they refer to as “Life’s Essential 8.” Keeping your heart healthy is important to decrease the risk of adverse cardiovascular events such as heart disease, stroke, and more. According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States1. One person dies every 34 seconds in the U.S. from cardiovascular disease1. Improving and maintaining cardiovascular health is important to health and well-being. Let’s review the American Heart Association’s recommendations from their Life’s Essential 8.
1. Diet
You should follow an overall healthy diet that includes many whole foods that come from the earth such as fruits, vegetables, lean proteins, nuts, and seeds. It is recommended to cook using non-tropical oils such as olive oil and canola oil.
2. Physical Activity
It is recommended that adults get 2.5 hours of moderate exercise per week or 75 minutes of vigorous exercise per week. Children should get 1 hour of exercise every day which can include structured exercises and / or physical play actives.
3. Nicotine Exposure
The use or inhalation of nicotine products is harmful and should be avoided. This includes traditional cigarettes, e-cigarettes, cigars, and vaping. The use and inhalation of these products is the leading cause of preventable death in the United States. Children should be kept away from exposure to secondhand smoke. About 75% of U.S. kids from the ages of 3 to 11 years old are exposed to secondhand smoke.
4. Sleep Duration
Sleep is important to healing, brain function, and preventing chronic disease. It is recommended that adults get 7 to 9 hours of sleep every night. Children five years old and younger should get 10 to 16 hours of sleep daily (including naps). Children, aged 6 to 12 should get 9 to 12 hours of sleep daily. Children, aged 13 to 18 should get 8 to 10 hours daily.
5. Weight
Maintaining a healthy weight is important to overall health and can help prevent many health problems. Have a goal body mass index (BMI) of 25.
6. Cholesterol
It is important to monitor and maintain healthy cholesterol levels. Having a high level of bad cholesterol can lead to heart disease.
7. Blood Sugar
Monitoring blood sugar or glucose levels is also another important factor in maintaining health. Having blood sugar levels that are too high can damage the heart, kidneys, eyes, and nerves.
8. Blood Pressure
Regularly checking blood pressure can help you monitor your cardiovascular health. Having a healthy blood pressure can keep you healthier longer and prevent adverse cardiovascular events such as heart attack and stroke.
To learn more about the American Heart Association’s Life’s Essential 8, visit their website by clicking here.
Resources
- Centers for Disease Control and Prevention. (2022, July 15). Heart disease facts. Centers for Disease Control and Prevention. Retrieved August 4, 2022
- Life’s essential 8. www.heart.org. (n.d.). Retrieved August 4, 2022
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