Women and Family Health

Women+ Family FEBRUARY 2020

HEALTH GUIDE

Play outdoors all year round

PAGE 4

Consider a simple test PAGE 2

Helping you and your baby get some sleep PAGE 6

WOMEN + FAMILY HEALTH GUIDE

Tired? Cold? Low energy?

Consider a simple test for hypothyroidism

H

LY N N U. N I C H O L S

ave you been feeling run down lately and you don’t know why?

Hypothyroidism creates several vague symptoms that make you want to swap workouts for TV and a warm blanket—especially in cold weather. Hypothyroidism can occur at any age but it’s more common for women in their 50s and beyond. However, it’s not terribly rare for women in their 20s and 30s to develop hypothyroidism, and it’s something to pay attention to because it affects fertility.

The thyroid is the thermostat of your body. It controls energy, metabolism, mood, digestive function and temperature. If you have extra dry skin, often feel cold, tired or constipated, have trouble remembering things, feel depressed, experience muscle cramps, have heavy or painful periods, weight gain or discharge from your breast, it might be hypothyroidism. It can be hard to pinpoint and it’s not something doctors test for regularly at annual exams, so if you have even one or two symptoms, ask to be tested.

The test is a simple blood test that looks at the level of two hormones – TS3 and TS4. A high TSH means you have low thyroid, and a low TSH means you have too much thyroid. It’s good to get a baseline for comparison over the years as sometimes a test comes back in the normal range, but it’s not normal for you.

WHY THYROIDS STOP WORKING Some people have full-blown hypothyroidism caused by an autoimmune disorder called Hashimoto’s Disease.

Much more common is hypothyroidism due to a thyroid glad that stops producing enough hormones. Doctors don’t really know why the thyroid sometimes stops producing enough hormone. Theories of what causes hypothyroidism include autoimmune disease, an inflamed thyroid gland, a problem with your pituitary gland, and certain medications.

2 | RMPARENT

Men and kids can have it, too.

Some conditions increase your risk for hypothyroidism. One is diabetes.

Another is having any type of autoimmune disease. A third is having had radiation to your chest or neck, or taking radioactive iodine. High cholesterol can also be associated with low thyroid.

If you have hypothyroidism it’s important to get tested because left unchecked it can have serious consequences. According to the Mayo Clinic, untreated hypothyroidism can increase the risk of heart disease, mental health issues, nerve damage to your limbs, and more.

FERTILITY AND PREGNANCY If you are trying to get pregnant and are having difficulty it might be because your thyroid is not working correctly.

When thyroid hormones are low they can impair the release of an egg from your ovary and they also can cause miscarriage. While some believe it should be, it’s not a standard test before or during pregnancy. However, it’s one of the first tests done at fertility clinics and

| WOMEN + FAMILY HEALTH GUIDE

can be an inexpensive fix to the problem.

A low thyroid can also affect your baby’s development. Thyroid hormones are essential to healthy brain development. It’s estimated that between 4 percent and 15 percent of pregnant women have hypothyroidism.

TREATING HYPOTHYROIDISM The treatment for hypothyroidism is a daily dose of synthetic hormone. It can take some time to get the right medication and right dose, but generally people feel better within a few weeks of starting treatment. It’s important to get rechecked six weeks after starting treatment or switching brands to make sure it’s working properly. The wrong dose can cause heart palpitations or heart failure, so it is important to be precise.

Finally, avoid self-treatment as it can do more harm than good. Hormones are tricky to get right, so it’s best to leave it to an expert. If you’ve been feeling especially tired of late or seem to be extra bothered by the cold, it could be your thyroid. See your doctor and get it checked.

DO YOU HAVE A PROGRAM OR ACTIVITY YOU’D LIKE TO ADVERTISE? & Program YOuth

August

2018 •

Activity

.com rmparent

Gu id e

-school Back-to

s update PAGE 10

gr a m

P ro Y DIRECTOR • PAGE 16

RY

BY CATEGO • PAGE 18 AL ALPHABETIC

OL

SCHO ars calend E 44 PAG

Reach Thousands of Parents with RMParent’s

Program & Activity

List of RS

ISE ADVERTE 46 PAG

Series

Distribute throughous t

Find out how we can help your business!

School

in northes r Colorado n !

FOR BUSINESSES IN FORT COLLINS, CONTACT:

Greg at 970-689-6832 • greg.rmpublishing@gmail.com FOR BUSINESSES IN GREELEY, LOVELAND, WINDSOR, ESTES PARK AND OTHERS, CONTACT:

Susan at 970-301-3320 • susan.rmpublishing@gmail.com

WOMEN + FAMILY HEALTH GUIDE

| RMPARENT | 3

WOMEN + FAMILY HEALTH GUIDE

Be active, be safe

With a few precautions you can play outdoors all year round LEA HANSON

F

rigid temperatures shouldn’t discourage you from getting some fresh air while exercising outdoors. Just learn to play it safe. Cold, ice, and darkness bring to our attention safety concerns. The following tips can help you stay safe while exercising outdoors in the winter months.

CHECK WEATHER CONDITIONS This includes wind chill. Temperature, wind, and moisture, along with the length of time you’ll be outside are key factors in planning a cold-weather workout.

Getting wet (this includes weather as well as sweat) makes you more vulnerable to the cold. And if you get soaked, you may not be able to keep your core body temperature at a safe level.

KNOW THE SIGNS OF FROSTBITE AND HYPOTHERMIA Frostbite is most common on exposed skin, such as your cheeks, nose, and ears.

It can also occur on hands and feet.

Early warning signs include numbness, loss of feeling, or a stinging sensation.

Immediately get out of the cold if you suspect frostbite. Slowly warm the affected area—but don’t rub it since that can damage your skin.

Hypothermia is an abnormally low body temperature. When exposed to cold temperatures, your body begins to lose heat faster than it can be produced.

Exercising in cold, rainy weather increases the risk of hypothermia.

Hypothermia signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue.

DRESS IN LAYERS Dressing in layers that you can remove as soon as you start to sweat and later put back on is key. First, wear a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which 4 | RMPARENT

stays wet next to your skin. Fleece or wool is a solid second layer. Top this with a waterproof, breathable outer layer.

PROTECT YOUR HEAD, HANDS, FEET AND EARS When it’s cold, blood flow is concentrated in your body’s core, leaving your head, hands and feet vulnerable. Wear a thin pair of gloves (such as polypropylene) under a pair of heavier gloves or mittens lined with wool or fleece. Consider buying exercise shoes a half size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks. Wear a hat to protect your head or headband to protect your ears. If it’s very cold, consider wearing a scarf or ski mask to cover your face.

REMEMBER SAFETY GEAR If it’s dark when you exercise outside, wear reflective clothing. If you ride a bike, both

| WOMEN + FAMILY HEALTH GUIDE

headlights and tail lights are ideal. Wear a helmet while skiing, snowboarding, etc.

Don’t forget sunscreen. It’s as easy to get sunburned in winter as in summer—even more so when exercising in the snow or at high altitudes.

STAY HYDRATED Hydration is as important during cold weather as it is in the heat. Drink water or sports drinks before, during, and after your workout, even if you don’t feel thirsty. Dehydration is harder to notice during cold weather, but happens from sweating, breathing, the drying power of the winter wind, and increased urine production.

These tips can help you safely—and enjoyably—exercise when temperatures drop. And, just listen to your body. You’ll be more likely to prevent injury and will probably have more fun.

WOMEN + FAMILY HEALTH GUIDE

| RMPARENT | 5

WOMEN + FAMILY HEALTH GUIDE

When lullabies aren’t enough Helping you and your baby get some sleep

LY NN U. NICHOLS

B

efore your baby was born you may have thought that the stories you heard about babies and sleep were exaggerated. You quickly learn that sleep with infants is on and off and hunger dominates, waking them every few hours. There are ways to get through it, and set yourself up for good sleep later on.

IT WON’T LAST FOREVER Keep in mind that newborns are not biologically equipped to sleep for more than a few hours at a stretch until six weeks of life. The good news is that at 12 to 14 weeks your baby’s hormones shift, helping to end colic and set internal light and temperature clocks (our Circadian rhythm) that help regulate sleep. At this point, babies are more able to sleep longer stretches—even through the night— but not all do. Sleep patterns are very baby specific.

In the meantime, try to relax as much as you can about broken sleep.

It’s not pleasant, but it certainly won’t last forever.

BELIEVE IT OR NOT, YOU ARE GETTING RESTORATIVE SLEEP During the night, we pass through 90-minute cycles of sleep each ending in a period of REM or rapid eye movement sleep that gets longer with each cycle. REM, or dream sleep, is when we consolidate memories and gain mental restoration. If you are getting two-hour stretches in, most likely you are getting some REM sleep. Also, we get our deepest, physically restorative sleep during the first hours of sleep each night.

Naps are important. If you are sleep-deprived you may find yourself dreaming within 10 minutes of lying down for a nap. That’s your brain and body’s way of trying to catch up on REM sleep.

6 | RMPARENT

ADOPT HEALTHY HABITS TO IMPROVE SLEEP Ask for and accept help every chance you get. As a couple, approach sleeping as a team. Take shifts and take turns getting up for the night feedings. On weekends, ask family or friends to take the baby while you nap.

While exercise may be way down on your ‘to do’ list, if you can fit some exercise in, you’ll likely sleep better at night. The same goes for eating a healthy diet.

TIPS FOR HELPING BABY SLEEP Pacifiers can be sleep aids, but avoid them the first month if you are breastfeeding as they may cause nipple confusion. From

| WOMEN + FAMILY HEALTH GUIDE

birth to three months, use whatever you can to soothe your baby.

Music, proper lighting and white noise are all known to help babies sleep.

Keeping lights dim helps support your baby’s internal circadian rhythm and promote sleep. For daytime naps, let some light in so your baby knows the difference between night and day. Lastly, white noise often works especially for newborns as the rhythmic shushing noise mimics the sound of the womb.

Finally, establish a bedtime routine early on. At three months, babies begin to recognize that a warm bath followed by a diaper change followed by soft music and lights or mom or dad singing, reading or rubbing means sleepy time.

Book your child’s dental exam today!

FREE EXAM

for children under 2!

A general dentistry practice that’s all about kids and young adults, ages 0-20!

970-635-4353

126 East 29th Street Loveland

www.kindergrins.com Monday - Thursday 8-5

$75 New Patient Exam

FREE light-up toothbrush

Includes Exams, Cleaning, Fluoride, X-Rays.

for NEW patients

One coupon per patient. New patients only and without insurance. Not valid with any other offer. Must present coupon at visit.

One coupon per family. Not valid with any other offer. Must present coupon at visit.

Expires: 2/29/20 RMP 0220

Expires: 2/29/20 RMP 0220

Health

of

Give the Gif

Sold Here!

WOMEN + FAMILY HEALTH GUIDE

| RMPARENT | 7

WOMEN + FAMILY HEALTH GUIDE

8 | RMPARENT

| WOMEN + FAMILY HEALTH GUIDE