HEALTHY TIPS
Well Woman Care
Sweet Dreams for Heart Health
As the days shorten, a number of creatures in the natural world prepare for their long winter’s sleep. We humans may not hibernate, but we should also pay attention to how much sleep we get, and the quality of that sleep.
Researchers at the National Center on Sleep Disorders, as well as the National Heart, Lung and Blood Institute, have found that poor sleep is connected to an increase risk of inflammation in the body. Inflammation is one of the key risk factors for cardiovascular disease, ranking right up there with high blood pressure and high cholesterol.
What exactly is inflammation?
Inflammation is part of the body’s immune response. When you have an injury, you may experience redness, swelling or heat as your body goes into “fight” mode—sending chemicals and white blood cells to the area to start healing. In small doses, such an immune response is beneficial, but when the body is in “fight mode” all the time, the process can cause problems, damaging blood vessels. If you already have heart health risk factors such as high blood pressure or high cholesterol, then your body stays in that inflamed state. Over time, as blood vessels are affected, blood flow can be reduced, leading to clots that can cause heart attacks or strokes.
How is sleep a factor?
Doctors recommend seven to eight hours of good sleep each night, to give the body time to rest and repair and support the immune system. Consistently skimping on those hours can trigger an inflammation response and change the body’s hormone levels-increasing levels of cortisol, the stress hormone, for example. If a person is sleep-deprived for a long enough period, the body’s immune system is being over-worked. Studies have already shown that women who have trouble sleeping or staying asleep have more inflammation. People who miss getting enough zzzzs also have a higher risk of obesity.
An occasional bout of insomnia is nothing to be concerned about, but when lack of sleep or poor sleep becomes chronic, then you should consult with your doctor. He or she can recommend tips to improve your slumber.
In the meantime, here are some suggestions from the National Center on Sleep Disorders:
- You Can’t “Catch Up” on Sleep: Many people believe that they can handle not having a good night’s sleep Monday through Friday if they sleep in over the weekend, but your body doesn’t work that way. You need to log good sleep consistently for your body to maintain health biorhythms. Try to go to bed and wake up at the same time, even on the weekends.
- Make Your Bedroom a “Sleep Haven.” Remove your technical devices from the room so you are not tempted to stay up checking messages or surfing the web. The blue light from these devices also promotes wakefulness. For the same reason, don’t try to sleep with the TV on. Keep your room cool and dark. Invest in heavy curtains to block light if need be. If your home is in a noisy area, consider a white noise machine.
- Create a Sleep Routine. Going to bed at roughly the same time is important, and so is creating a ritual to signal your body that it is time to wind down. Try taking a relaxing bath, sipping some warm milk and reading for a few minutes before lights’ out
For more information about Partners for Women’s Health, call (603) 778-0557.
Obstetrical Tips
Get Your Flu Shot
Over the years, some women have expressed concern about whether to get a flu shot or not when they are pregnant. According to the Centers for Disease Control (CDC), getting a flu shot while you are pregnant is not only safe, it is one of the best things you can do. While September, with its frequent nice weather, may not seem like flu season, it is not too early to get vaccinated.
Flu Facts
Influenza is a serious illness, and can cause significant problems when you are pregnant. Even normally healthy women can develop complications if they contract the flu while pregnant. The reason is because pregnancy itself causes changes in a woman’s heart, lung and immune system functions. According to the CDC, pregnant women who get the flu are at a higher risk of hospitalization and even death, than non-pregnant women. Severe illness in the mother can be dangerous to the baby because it increases the chance of premature labor and delivery.
Getting a flu shot protects both you and your unborn baby.
* When you get your flu shot, your body starts to make antibodies that help protect you against the flu. These antibodies are passed on to your unborn baby and help protect the baby for up to six months after he or she is born. This is important because vaccines do not work in babies younger than six months. In fact, babies younger than six months cannot get the flu vaccine because they will not develop a sufficient immune response.
* If your child is already born, and you breastfeed your infant, your antibodies from your flu shot may be passed on to your child in your breast milk.
* It takes about two weeks for your body to make antibodies after getting the flu vaccine.
* The flu vaccine comes in two forms-the injectable form or flu shot, and a nasal spray or LAIV vaccine. The LAIV vaccine is NOT recommended for pregnant women. Pregnant women should receive the flu shot.
* The nasal spray is for use in healthy people ages 2 to 49 who are NOT pregnant.
* Women who are not pregnant, but are breastfeeding, may receive either the flu shot or the nasal vaccine.
* You can receive the flu shot at any time, during any trimester, while you are pregnant. Millions of flu shots have been given to women over the years. Flu shots have not been shown to cause harm to pregnant women or their infants.
* If you have your baby before getting your shot, you still need to be vaccinated. The flu is spread from person to person. If you get the flu, you can pass it to your child. Anyone in the household who comes in contact with your baby should be vaccinated.
* The side effects of the flu vaccine are typically mild. The most common are tenderness, soreness, redness or swelling at the injection site. Some people also experience headaches, muscle aches, fever, nausea or fatigue after getting the shot. This usually passes in a day or two.
* If you have symptoms of the flu, even if you have already had a shot, call your doctor immediately. Doctors can prescribe medications to treat the flu and reduce the chance of serious illness. These medications should be started as soon as possible. If you have any or all of these symptoms call your doctor:
* Fever
* Cough
* Sore throat
* Headache
* Body aches
* Runny or stuffy nose
* Vomiting
* Diarrhea
If you have any of the following symptoms, call 911 or seek emergency medical care right away:
* Problems breathing or shortness of breath
* Pain or pressure on the chest or abdomen
* Sudden dizziness or confusion
* Severe or constant vomiting
* Decreased or no movement of your baby
* High fever that is not responding to Tylenol or another acetaminophen
If you have further questions about the flu or flu vaccine, talk to your doctor. You may also get additional information at 1-800-CDC-INFO or by visiting www.flu.gov.
Portions of this information were provided by the Centers for Disease Control.
For more information about Partners for Women’s Health, call (603) 778-0557.