I hope this finds you all well. This is the first in a new series of newsletters to help you stay in touch with the latest in women’s health care.

The old standard of rest, nutrition, and exercise continues to be validated in on-going medical studies. Here is a reminder of the basics:

1. REST; eight hours of sleep. Yep, that’s 8, not 7, not 6. Getting eight good hours of sleep has been proven to lower stress hormones such as cortisol. Cortisol can disrupt your female hormones and lower your immunity. Try planning for a specified bedtime, say 10:30. Start by getting into your pajamas AT 8:30. Sleeping quarters should be cool, quiet, and no digital lights. That’s right, the little light on your television or TIVO machine can disrupt your sleep pattern. Cover them up before nodding off. You can use ear plugs and eye blinders, it may take a few times to get used to them but well worth the effort. Make sure your pillow is a good one for you.

2. NUTRITION; studies continue to show low glycemic index eating is best. It is a good lifestyle choice and easy to stay on/stick with. Do food shopping after you eat a meal. Make a big pot of steel cut oats on Sunday, eat it all week. Just scoop a serving out of the pot in the fridge, re-heat. Add what you like: raisins, nuts, yoghurt, etc. Easy! One third of your daily eating managed!

3. EXERCISE; aim for 30-60 min daily. Always park at the far end of the parking lot and take the stairs. Clean your floors on your hands and knees-it’s actually easier on your back. Take a walk around the block at lunch. Don’t let rain stop you. Roll your shoulders around several times a day. Reach arms up high at your desk and bend.

New at The Women’s Center:

We have a new website! Check it out at TheWomensCenterBellevue.com

We are happy to welcome Malinda Carlile, nurse practitioner, to our team. Malinda has been a labor and delivery nurse for most of her career. She then continued her education and became a nurse practitioner, specializing in women’s health. She has trained under Dr. Barrett-Avendano and shares the philosophy of preventative care for your best well-being. Please feel free to consult with her not only for annual exams, but for personal visits to help with weight control, diet counseling for general overall health maintenance and for lifestyle planning. Malinda is trained in nutrition and herbal support and can offer you the latest in testing and treatment.

OBSTETRICS

We love babies at The Women’s Center! Our approach to pregnancy, labor, and delivery is one of the more unique ways to have a baby on the Eastside. We limit the number of pregnant patients we accept per month. With one doctor caring for our patients throughout the pregnancy and delivery, we feel care is more personalized. This has been highly valued by past patients. That personal relationship can be very important at this very personal time.

As always, we wish you all the best. The best in health!

Katharine Barrett-Avendano, DO, FACOOG

Board Certified OB/GYN

Malinda Carlile, ARNP

Women’s Health Specialist

Karen Kemp, LPN, assistant to Dr. Avendano

Sarah, body worker

And Pauline Campbell, our wonderful front office person.

DID YOU KNOW

Vitamin D, Calcium, and Magnesium work together to prevent osteoporosis?

Optimal level is 50-70; do you know your own level?

Vitamin E is a GROUP of molecules. If you supplement with vitamin E, make sure the label reads MIXED tocopherols. Some of the cheaper brands don’t always include this form and can actually deplete your overall Vitamin E level.

Vitamin C is water soluble so you can’t take too much. Huge doses can bother people with kidney issues, but the rest of us should take in 1000mg with our calcium. This combination increases the absorption of calcium.

Multivitamins: this is where you should NOT skimp! Most of the time, you get what you pay for. This is very cheap insurance, but you may not directly see the benefit but they are there.