As the season changes you may notice a difference in your mood, your energy, and even your outlook on life. You may wonder why it’s harder to get out of bed in the morning, why it’s a struggle to be patient with your loved ones, or why you are beginning to rely on that second (or fifth) cup of coffee to make it through your day!
While there are many factors that impact these changes, lack of sun exposure throughout the winter months may be one of them. One of the main reasons that sunlight affects your well-being so much is the direct impact sunlight has on your Vitamin D levels. Let’s take a look at how this happens and the impact it has on the body!
Sun Exposure & Vitamin D
When your skin is exposed to sunlight, it causes your body to synthesize cholesterol into Vitamin D. It takes time for your system to create and absorb adequate levels of Vitamin D.
Generally speaking a large amount of your skin must be exposed to the sun for at least 30 minutes each day for you to create optimal levels of Vitamin D. During the cooler months it is especially difficult to receive enough sun exposure for this to occur.
While your diet can contribute to your level of Vitamin D, we were genetically designed to receive our Vitamin D from exposure to the sun. If you live in the Midwest you are likely not getting enough sunlight to produce optimal levels of Vitamin D, especially during the cooler months.
What it Means for You
Nearly all the cells in our bodies have Vitamin D receptors, so our bodies can not function properly when we are deficient.
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When it comes to making significant changes, less is often more! Let’s look at what research is showing us about creating new habits, as well as learn a little trick that will actually help you rewire your brain.
Teensy-Tiny Habits
Oftentimes we fail at these changes because we bite off more than we can chew and then feel bad about our progress (and ourselves). By doing these two things we prove that we don’t really understand how successful lasting change is made.
If you really want to make a big impact in your life, start with a teensy-tiny goal. According to behavior scientist, researcher, and author Dr. BJ Fogg this is the best way to make change. In his book, “Tiny Habits,” he encourages you to make your habit ridiculously easy to do.
So, if you want to start reading more, don’t decide to read for 30 minutes every night before bed, simply decide to open a book everyday. Do you need to floss your teeth more? Make your goal as easy as flossing one tooth each night.
I know what you are probably thinking, it’s silly to aim for that when I need a more drastic change. You are right, these little changes by themselves won’t accomplish what you want to achieve. But they will start you on the path towards the change you desire.
Seamlessly Fitting Them In
Once you pick a ridiculously easy habit to work on, choose exactly when you will do this easy action. Think through your day to find a place where this new habit will fit naturally. Then, couple this new habit with something you already do each day.
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Dr. Jamie is back from maternity leave! She will be seeing HEALTHY patients in the office on Monday, Wednesday, and Friday afternoons from 2:00-5:30. To schedule an appointment please use our new online scheduling program described below.
Now offering online scheduling!
Our new online scheduling program will make scheduling an appointment easier than ever - no more phone tag, waiting for a call back, or wondering if it’s too late to text. Acuity online scheduling is available anytime.
How Does Online Scheduling Work?
Simply click on the link below, select the type of appointment you would like, and choose an appointment time that works well for you.
https://acuityschedulingforDuPageFamilyWellness.as.me/
What Type of Appointment Do I Need?
All new patients will need to schedule an hour appointment so that we can do a full medical history and exam.
Existing patients will choose between 15 and 30-minute appointments. While it is difficult to set exact guidelines, the following examples may help you determine what best fits your needs. (Typically a unit of ART is one area, though more involved cases may require more.)
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adjustment only visits (15 minutes)
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one unit of Active Release Technique ART (15 minutes)
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adjustment visits with one unit of Active Release Technique ART (15 minutes)
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adjustments with two units of Active Release Technique ART (30 minutes)
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multiple units of Active Release Technique ART (30 minutes)
- Re-Activation- If you haven't been in for 3+ months (30 minutes)
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The moments after birth are amazing. You finally get to meet the precious little life that your body has brought into the world. In spite of the exhaustion from the intensity of labor and delivery, holding your baby in your arms for the first time makes it all worth it!
Ideally, these moments will provide mom and baby time together to bond. This may include skin to skin contact and the beginning of the nursing relationship. It is an exciting time for dad and other loved ones as well, as they can now become more involved with the baby’s care.
As the baby adjusts to the world outside of the womb, it is important to honor this transition. One way we can honor the transition is through delayed cord clamping, which allows the baby to receive all the benefits available from the umbilical cord and placenta.
The Umbilical Cord & Placenta
Many people give little thought to the incredible jobs of the umbilical cord and placenta, but they are such crucial roles in the well being of the baby. They work together to provide functions that the baby is not yet able to do one their own.
The umbilical cord is the direct connection between mom and baby, throughout the pregnancy. A vein in the umbilical cord brings nutrient-rich oxygenated blood from the placenta to the baby, while two arteries take carbon dioxide and other waste from the baby to be purified in the placenta.
Cutting the Cord
Since the early 1960’s, it has been standard for doctors to cut the cord seconds after birth.
This is done by clamping the cord in two places and cutting it in between. A small part of the cord remains attached to the baby’s belly button until it dries up and falls off a couple weeks after the birth.
It was thought that early clamping would prevent postpartum hemorrhaging in the mother. This belief has since been disproved, but this practice has remained common even today despite evidence that delayed cord clamping may be really beneficial to the baby.
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It’s not often that women talk about their menstrual cycle in a positive light. There is often a negative connotation about periods as well as the emotional and physical sensations that are often experienced throughout the cycle.
But when you understand the complicated dance of hormones that’s going on in your body, it’s actually quite amazing and gives you some really important information. I encourage all women to be empowered by understanding their cycle. They can use that information not only to know if they are fertile, but as a sign of health. Let’s take a step back and look at the amazing design of the female body!
What to Expect During Your Period
An average flow for a period will measure around 50ml or 3T over the course of 2-7 days. Anything under 25ml is considered a scanty flow, while over 80ml is considered an excessive flow. (You can estimate your flow knowing that regular pads/tampons hold about 5ml, while super pads/tampons may hold up to 10ml.)
Blood becomes darker when it is exposed to air, so a more rapid flow will produce a brighter red color. As the flow slows down towards the end of the period the flow may become more brownish-red in color.
Since your period is the shedding of the lining of your uterine wall, tissue from the lining of your uterus may be noticed along with the blood. You should see a mostly liquid flow, but a few small clots (up to the size of a dime) is nothing to be alarmed about.
Listening to Your Period
Good normal predictable periods are signs of health. When things are off with them, it is important to pay attention. Listening to what our bodies are telling us through our periods can give us valuable information.
For example, spotting prior to your bleed likely means that your progesterone isn't high enough. And while painful cramps aren’t uncommon, they aren’t normal either and can be a sign of excessive inflammation. These things aren’t necessarily a big deal, but should be noticed.
Our cycle is influenced by what was going on in our lives 3-4 months ago. Sometimes stressful events will give us a funky period. But if your cycle persists in being irregular, let’s talk about it. There are many things that can be done to encourage a healthy cycle and period.
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