How Can We Balance Taking Care of Our Mental and Physical Health in Our Schedules?

Striking a balance between managing responsibilities and practicing self-care can feel overwhelming. If juggling work and family life seems like more than enough to handle, you’re not alone. While traditional gender roles have evolved, women still tend to take on the majority of childcare and household tasks. This imbalance often leads to higher stress levels for women compared to men.

Prioritizing mental and physical wellness might seem like adding more items to an ever-growing to-do list. But striking a balance in which you meet your basic physical and mental needs could actually help everything else fall into place more easily. Here’s what you should know about caring for yourself with a busy schedule.

Stress Factors for Women

Women and men have many of the same stressors. There are family roles to play, personal and professional roles to fulfill, financial responsibilities and social demands to keep up with. But there are some specific stressors which apply specifically to women. For example, women tend to be primary caregivers not only for children but also aging parents. And menstrual cycles or menopause symptoms may also add discomfort that compounds stress.

In the midst of all these factors, mental and physical wellness often take a backseat. And the issue tends to be worse for mothers: a 2019 study showed that 66% of women with children feel overwhelmed, compared to 53% of fathers. Yet, men are more likely to make time for self-care activities.

Regardless of whether or not you have children (or plan to), your mental and physical needs matter. Engaging in basic self-care also helps control stress, improve energy, and keep you healthy overall. Fortunately, you don’t need to overhaul your routine to incorporate mental and physical wellness into your day-to-day life.

Realistic Ways to Balance Your Mental & Physical Needs

Get Creative with Exercise

The current Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services call for 150 minutes of moderate-intensity physical activity each week for adults. That sounds like a lot, but amounts to roughly 20 minutes a day for seven days, or 30 minutes a day for five.

When your schedule is packed and you’re already running on empty, setting the alarm earlier to hit the gym may not be realistic, but there are still simple ways to squeeze in physical activity. If you can’t get time away from your children, try activities with them like tag, dancing in your living room, stroller walks, or family bike rides to get your blood flowing. If you’re always at your desk, consider an under-desk pedal exerciser or treadmill desk. These devices vary in price, but your health is an investment worth making.

Prioritize Your Mental Health

There are many ways in which mental and physical wellness are linked, and both need to be tended to in a balanced way. But incorporating mental health habits can be challenging, because efforts are often less tangible than those associated with physical health.

So, what fills your cup? For some women, it may be reading a book. For others, it could be listening to a podcast and drawing a bath. Others may enjoy talking to a friend or doing something creative. If you’re not sure what helps you feel mentally rejuvenated, it’s probably because you haven’t had enough time to explore the possibilities lately.

Your mental health care plan doesn’t have to be complicated. Exercising mental self-care can begin in small ways, including just taking a few minutes each day to pause and reflect. Try to spend 10 to 15 minutes doing simple stretches, sitting outside without your phone, or doing a guided meditation. Eventually, you’ll identify and find time for more involved self-care activities. For now, these grounding exercises may be enough to deliver health-boosting benefits like reducing cortisol and lowering blood pressure.

Preventive women’s wellness is another important element of your overall physical and mental health — and a time when you can prioritize both. If you’re due for an exam, make an appointment with one of our caring providers by calling (770) 385-8954 or schedule your visit online.

Abnormal Pap Test Result? Read This First

You’ve gotten through your Pap test, and you are glad that it is over with! But if you’ve received news that your Pap smear results are abnormal — what to do? First of all, don’t panic. This happens to as many as 1 in 5 women.  Remember the Pap test is a screening test looking for abnormal cervical cells that could eventually become cervical cancer.  Paps prevent cervical cancer by finding abnormalities before it turns into cancer.  But it can also pick up infections.

Here’s a closer look at what your results could mean, and what may happen next

The Pap test has two parts.  First, the cervical cells are looked at to determine if they are normal or abnormal, to see what part of the cervix they came from and to make sure there are enough cells to look at.  Second, for some people, a test for human papillomavirus (HPV) is done.

The cervix is shaped like a doughnut, cells from the center (doughnut hole) and the outside surface of the cervix are needed.  The cells might look completely normal, but if there are not enough cells or if cells from the center are not seen, the Pap will be classified as abnormal, and will have to be repeated in 3 – 4 months.

If a vaginal infection such as yeast or a parasite is found, medication can be prescribed electronically to your pharmacy. And your sexual partner may need to be treated, too.

If abnormal or unusual cells are discovered on your Pap, you might have an area on your cervix where there are abnormal cells caused by human papillomavirus (HPV).  Returning to the office for additional testing will be needed to look for that abnormal area on the cervix.

But even if HPV has caused abnormal cells to grow, in some cases, these changes in your cervical cells can return to normal without any medical intervention.  To keep your cervix healthy, lifestyle changes are recommended.  Don’t smoke cigarettes, take a women’s vitamin which contains folic acid and exercise regularly. Eat colorful fruits and vegetables as these contain nutrients that support our immune systems to help keep HPV spreading and damage to a minimum.

What if my Pap requires follow up testing?

The cervix will be examined under magnification and biopsies will be done.  This is called a colposcopy.  This is an in-office procedure which usually only takes about five to 10 minutes, and post-procedure symptoms are very minimal. You may experience slight cramping that over-the-counter pain medications can help alleviate, and you may notice a dark discharge for several days.

A cervical biopsy can show if “precancerous” or cancerous cells are present.  A “pre-cancerous condition” is not cancer yet, but it could turn into cancer left unidentified, unmonitored, and therefore unaddressed.  Having the additional testing will help determine if you need treatment to prevent the development of cancer.

We understand that while hearing that you’ve gotten a positive Pap test may not feel like the best news in the world, the reality is that it’s very beneficial to detect abnormalities very early on with regular Pap screenings. These cellular changes happen over the course of as long as several years. However, with a Pap test, your provider can often prevent you from getting cancer altogether, because the abnormal cells can be treated well before they progress to a harmful stage.

Treatment of a “pre-cancerous” condition

About 40% of women who receive a biopsy after a positive Pap test require no additional treatment, other than follow-up Pap test within a certain period of time.  If it is determined that you’d benefit from further treatment, removal or ablation of the abnormal cervical tissue is the next step.  The most common treatment is to remove the abnormal portion of the cervix by loop electrosurgical excision procedure (LEEP), but treatment will be tailored to you.

Even if you’re told that you need further treatment after a positive Pap test, try not to panic. The procedures we use are minimally invasive, and our team is committed to helping you take a proactive approach to your reproductive health. To schedule a Pap smear or follow-up appointment with our team, call (770) 385-8954 or request an appointment online.

Updated In-Office Visit Guidelines 2022

Pregnant Patients Can Bring a Support Person

Starting Monday, November 14, 2022, expecting patients can have a support person accompany them to any OB-GYN appointment, not just for ultrasounds.

The patient’s support person must be 18 years of age or older. Examples include a spouse, partner, family member, or friend.

Babies Can Join Their Mothers for Postpartum Appointments

Starting Monday, November 14, 2022, patients can bring their babies to postpartum appointments, as long as they are inside a carrier, such as a carseat.

Babies cannot be held or strapped onto the patients, as providers need to be able to comfortably access the patients.

We encourage patients to continue protecting themselves from COVID-19, in addition to the flu and respiratory syncytial virus.

If you have any questions about our Guidelines for Our In-Office Visits, feel free to give our office a call. Schedule a consultation today by calling (770) 385-8954, or fill out an appointment request form online.

Difficulties with Infertility? You Are Not Alone

If you’ve been trying to become pregnant for some time without success, you may be wondering whether infertility is a factor. Infertility can affect both women and men and is defined by the failure to achieve a pregnancy after 12 months or more of regular unprotected sexual intercourse.

Understanding whether or not you fit the clinical criteria for infertility can be helpful for deciding if and when it’s time to explore treatment options. But infertility also comes with emotional challenges that may leave you feeling isolated. Knowing that you’re not alone in your struggles may provide some comfort as you move forward.

How Common Is Infertility?

According to the National Infertility Association, one in eight couples have difficulty getting pregnant. But infertility could be even more prevalent, as the CDC reports that roughly one in five heterosexual women are unable to get pregnant after trying for one year.

Infertility isn’t just a challenge for women, however. The root causes are evenly distributed between genders: one-third of cases are attributed to female health factors, while another third are due to male health factors. Another third of cases are either unexplained or caused by a combination of factors in both partners.

Regardless of the cause, conversation about infertility has increased in the last several decades, in part because the taboos around discussing the challenges of pregnancy have increasingly lifted. In the last 50 years, significant advancements have also been made in the world of assisted reproductive technology (ART), including the first baby born via in vitro fertilization (IVF) in 1978. Advocacy for the infertility community has furthered these technological developments, with support communities such as Resolve offering online and locally-based resources for infertile individuals and couples.

Dealing with Infertility: Where to Start

Simply knowing you’re in good company isn’t enough to make infertility go away. The good news is that there are many options to pursue.

If you’ve been trying to get pregnant for over a year, the first step is to schedule an appointment with one of our providers. We’ll discuss options to diagnose possible causes for infertility, which will then help to inform treatment options.

The potential reasons for infertility in both men and women range from structural abnormalities to physiological disorders. In heterosexual couples, a semen analysis can often uncover infertility in men caused by factors such as impaired motility (movement) or abnormal sperm shape. In women, imaging tests may be used to identify issues with reproductive organs and surrounding tissue that could be contributing factors.

Fortunately, treatments can be tailored to address all of these causes. Partners’ ages and personal preferences may also be used to determine the best treatment options. In some cases, addressing the underlying causes of infertility may result in a viable, natural pregnancy. In others, pursuing ART such as intrauterine insemination (IUI) or IVF may be necessary.

Here at Covington Women’s Health Specialists, we understand how difficult it can be when your plans to start a family are unexpectedly put on hold. Our providers are ready to help you explore treatment options to fulfill your dream of having a child. Schedule a consultation today by calling (770) 385-8954, or fill out an appointment request form online.

What’s the Deal with Adult Acne?

Though raging teen hormones often come paired with raging teen skin problems, acne isn’t only for adolescents. In actuality, it’s the most common skin condition in the United States, and impacts as many as 50 million Americans each year.

Acne flare ups — regardless of your age — stem from blocked pores, inflammation, overactive oil glands, and the activity levels of the normal bacteria on your skin. Pregnancy and other normal hormone changes can also bolster your blemishes.

Here’s how to balance things for your skin — and your confidence.

Understanding Acne & Hormones

Changes in your hormone levels mean changes in a lot of things, including your skin. During pregnancy, menstruation, and menopause, fluctuations of estrogen, progesterone and testosterone can combine to create an influx of zits and pimples.

This is because when your hormone levels increase, your body can amp up production of  sebum at the same time. This increase in sebum can elevate inflammation, affect skin cell turnover, and change how the bacteria in your hair follicles are acting — all contributors to acne.

Depending on what medications or antibiotics you’re taking, foods you’re eating, or general mental health, changing hormone levels may multiply acne, as well.

Cleansing & Moisturizing

While you’re working to regulate your hormones, keeping your skin clean will be one of the best ways to combat acne. A gentle cleanser twice daily is all you need to clear away dirt, bacteria, dead skin cells, or anything else that may be blocking your pores. Keep in mind that as aggressive as you may want to be against your acne, hot water and harsh cleansers that strip away moisture may make things worse. And though regularly using moisturizer when you have oily skin may seem illogical, not doing so may trigger an over-production of oil, further exacerbating the problem.

Other Medications May Help

Though YouTube is rife with sickening-while-somehow-satisfying pimple-popping videos, attempting to pop a pimple can lead to scarring or further infection. And dirt or bacteria from your fingers may also pollute your pores.

Clear and clean your skin safely instead by treating it with over-the-counter or prescription acne medications that have the following ingredients:

  • Benzoyl peroxide to decrease bacteria
  • Retinoids to reduce oiliness and unclog pores
  • Salicylic acid to ease inflammation
  • Complementary or natural products such as tea tree oil facial cream and soap may reduce and speed healing of pimples. Several studies have shown that facial tea tree oil products are as effective as benzoyl peroxide or salicylic acid for mild or moderate acne.

Though your gynecologist is often focused on parts of you below the neck, they can also help make recommendations when it comes to the best combination to control your acne.

Overall preventive wellness such as staying active, eating a nutritious and healthful diet, and enjoying regular sleep (on a clean pillowcase) will all help keep your hormones — and therefore your skin — in check. Talk to our award-winning team about how best to tend to your gynecological health inside and out. You can make an appointment by calling (770) 385-8954 or scheduling a visit with us online.