www.barbarabuckleynp.com
Total Health and Wellness for Women
Barbara Buckley, NP
health tips
Your Prescription for Health
Teens
- Eat
Right – 5 a day of fresh fruits and vegetables, lots
of fiber, lean meats, chicken, turkey and fish. No junk
food, no fast food (salads are a great substitute for
French fries). If you do not feel well, chances are
you are not eating well!! Do not underestimate the power
of healthy eating, or the ability of eating the wrong
thing to make you feel badly!! Please visit Healthy
Approach Market for nutritional counseling with Bryan
Bradford CN (817-399-9100)
- Drink
lots of water – it should be your main beverage of the
day. Limit caffeine to one a day if you must. Avoid
artificial sweeteners, they are thought to increase PMS
as well as other health problems
- Weight
loss – If you are doing the top 3 you WILL lose
weight. In a nutshell, eat protein at EVERY meal,
moderate carbohydrates and fats, and fruits, veggies and
water at EVERY meal. If you can do this, you will lose
weight.
- Exercise
– 30 minutes of cardio a day to maintain weight, 1
hour a day to lose weight. Pilates and Yoga are great
for sculpting and toning.
Exercise On Demand with cable and satellite –
lots of great options for quick workouts.
- Safety
– wear your seatbelt, drive the speed limit, wear
sunscreen, pick good friends, no drinking and driving,
no smoking, don’t walk alone at night
- Safer
Sex – abstinence is best, but use condoms every single
time if sexually active. Remember, you are with every
partner your partner has been with, and every partner
they have been with and so on. ….That’s a lot of
exposure to warts, herpes, chlamydia, HPVand don’t
forget HIV!!
- HPV
– Human Papilloma Virus. It is sexually transmitted.
Over 100 strains of the virus. A few strains cause
abnormal pap smears, a few strains cause genital warts. Guys
pass it to you not knowing they have it.
A vaccine for the four
main strains of the virus is available for women
ages 9-26. It takes 3 injections over 6 months total. It provides
99% protection in preventing pre-cancer and cancer of
the cervix and 100% protection against genital warts.
- Pap
smears - every year once sexually active or age 18
whichever comes first.
Papsure it optional, it allows us to see your
cervix with a special light and microscope. It can pick
up things a pap can miss. Probably worth the money.
- Birth
Control Options – The pill, patch, ring and shot can
be used for birth control or to help control heavy or
painful periods, or acne. This is a personal as well as
medical decision. Side effects also can include weight
gain, breast tenderness and headaches. The weight gain
is caused from increased eating, so if you eat right,
you won’t necessarily gain weight. If you are on Depo
Provera you must take Calcium every day to
prevent bone loss.
- Vitamins
– a good multivitamin, calcium 1000mg a
day total (diet and supplements in divided doses), Fruits
& Veggies if not obtained from diet (Juice Plus,
Nature’s Way). B Complex for energy, essential fatty
acids (fish oils) for helping with brain function, Vitamin
C 1000mg a day for anti-oxidant.
Your Prescription for Health
Twenty's - Thirty Somethings
- Eat
Right –5 a day of fresh fruits and vegetables, lots of
fiber, lean meats, chicken, turkey and fish. No junk
food, no fast food. If you do not feel well, chances
are you are not eating well!! Do not underestimate the
power of healthy eating, or the ability of eating the
wrong thing to make you feel badly!! Please visit
Healthy Approach Market for nutritional counseling with
Bryan Bradford CN (817-399-9100)
- Drink
lots of water – it should be your main beverage of the
day. Limit caffeine to one a day if you must. Avoid
artificial sweeteners, they are thought to increase PMS
as well as other health problems
- Exercise
– For weight loss you need 45-60 minutes a day, 5
times a week. To maintain weight and bone health, 30
minutes a day 5 times a week. Yoga and Pilates are
great, I like Leslie Sansone walking for weight loss;
fun and easy to fit in a busy schedule.
Exercise On Demand with cable and satellite –
lots of great options for quick workouts.
- Weight
loss – If you are doing the top 3 you WILL lose
weight. In a nutshell, eat protein at EVERY meal,
moderate carbohydrates and fats, and fruits, veggies and
water at EVERY meal. If you can do this, you will lose
weight.
- Fertility
– If trying to conceive, make sure you are taking a
prenatal vitamin, or a multi vitamin and extra folic
acid (total 800 mcg a day). If your cycles are regular,
you ovulate about 14 days before your cycle starts, so a
perfect 28 day cycle this is day 14, 30 day cycles it is
day 16…The egg is there for 24 hours, sperm live about
48, so timing is key. Home ovulation kits are very
helpful for timing. If you have not conceived in 1 year
of timed intercourse, or you are not ovulating by the
kit, please come see us.
- Safer
sex – Based on your personal situation, remember to
protect yourself if you are sexually active. There are
numerous STD’s out there.
- HPV
– Human Papilloma Virus. It is sexually transmitted.
Over 100 strains of the virus. A few strains cause
abnormal pap smears, a few strains cause genital warts. Guys
pass it to you not knowing they have it. A vaccine
for four strains of the virus is available for women
ages 11-26. It takes 3 injections over 6 months. Tested
every year with your pap smear in women over 30.
Together a pap and HPV status predict your risk for pre
cancer of the cervix.
- Pap
smears every year. Papsure is optional; it allows us to
look at your cervix with a special light and microscope.
It can pick up things a pap smear can miss. Probably
worth the money, it just depends on your risk factors.
- Screening mammograms baseline at 35, yearly at 40, or 10
years prior to your mother or sister’s age at breast
cancer diagnosis. Breast self-exam monthly.
- Birth
Control Options – The pill, patch, ring and shot can
be used for birth control or to help control heavy or
painful periods, or acne. This is a personal as well as
medical decision. Side effects also can include weight
gain, breast tenderness and headaches. The weight gain
is caused from increased eating, so if you eat right,
you won’t necessarily gain weight.
- Labs-
Depending on your family history, get fasting labs to
check cholesterol and sugar at least every few years.
Women need a thyroid test as well. Every year is great
if you have insurance coverage.
- Vitamins
- – a good multivitamin, calcium 1200mg
a day total (diet and supplements), Fruits &
Veggies if not obtained from diet (Juice Plus,
Nature’s Way). B Complex good for energy and
cholesterol, decreasing PMS and essential fatty acids
(fish oil). Vitamin C 1000mg a day for anti-oxidant.
- Recommended
reading: What to Expect When You Are Expecting, What to
Eat When You are Expecting, You, The Owner’s Manual. Also Dr. John Lee’s Hormone Balance Made Simple is
an easy read and makes sense of complicated hormone
explanations.
Your Prescription for Health
Forty's
- Eat
Right –5 a day of fresh fruits and vegetables, lots of
fiber, lean meats, chicken, turkey and fish. No junk
food, no fast food . If you do not feel well, chances
are you are not eating well!! Do not underestimate the
power of healthy eating, or the ability of eating the
wrong thing to make you feel badly!! Please visit
Healthy Approach Market for nutritional counseling with
Bryan Bradford CN (817-399-9100)
- Drink
lots of water – it should be your main beverage of the
day. Limit caffeine to one a day if you must. Avoid
artificial sweeteners, they are thought to increase PMS
as well as other health problems
- Exercise
– For weight loss you need 45-60 minutes a day, 5
times a week. To maintain weight and bone health, 30
minutes a0 day 5 times a week. Yoga and Pilates are
great, I like Leslie Sansone walking for weight loss;
fun and easy to fit in a busy schedule. Exercise On
Demand with cable and satellite – lots of great
options for quick workouts.
- Weight
loss – If you are doing the top 3 you WILL lose
weight. In a nutshell, eat protein at EVERY meal,
moderate carbohydrates and fats, and fruits, veggies and
water at EVERY meal. If you can do this, you will lose
weight.
- Hormone
Balance – In
the female body, balance of hormones is key.
Women need a balance of estrogen, progesterone,
testosterone, thyroid hormones and cortisol. When this
balance is not in place, women can feel symptoms such as
hot flashes, night sweats, forgetfulness, foggy
thinking, unwanted weight gain, declining interest in
sex, PMS, sleep disturbance.... the list is endless. Do
you have any of these symptoms?
Lab tests are not very sensitive for detecting these
hormone levels because hormones are protein bound and
not free floating in your plasma, therefore we recommend
saliva testing for detecting hormone imbalances. This
testing includes estrogen, progesterone, testosterone,
DHEA and cortisol. Saliva
testing can accurately measure your free and available
hormone levels, eliminating the guessing from your
treatment. If we discover a deficiency or imbalance we
can monitor your hormone levels after starting
bio-identical hormone treatment, which allows us to
individualize your hormone therapy.
Blood testing can evaluate your thyroid hormone, fasting
sugar, insulin and cholesterol. There are 2 options for
treatment, non-hormonal relief such as soy, black cohosh
and other herbs, or estrogen and progesterone. You can
use synthetic hormones, or bio identical hormones
compounded at the pharmacy.
These are personal as well as medical decisions,
and the facts keep changing as studies are being
conducted. Hormones won’t give you cancer, but if you
have one, it will cause it to grow and sometimes aid in
earlier detection. If you decide on hormone therapy,
there are a lot of options, pills, patch, ring, creams,
which we can discuss and try.
We work with several compounding pharmacies that
can make your hormone preparation based on your
individual needs.
- Decreased
libido is also a common complaint. If intercourse is
painful due to vaginal dryness we can treat that with
lubrication or vaginal estrogen. There are also some
creams available at the compounding pharmacy that can
help increase sensation down there.
If hormones are out of balance, this could be a
symptom. I don’t have a magic pill for libido itself,
I think today’s woman is very stressed with work,
husbands, kids…and this is the area we put on the back
burner. I
think attitude is key here.
- Safer
sex – Based on your personal situation, remember to
protect yourself if you are sexually active. There are
numerous STD’s out there.
- HPV
– Human Papilloma Virus. It is sexually transmitted.
Over 100 strains of the virus. A few strains cause
abnormal pap smears, a few cause genital warts. A vaccine is available for women ages 9-26. It
takes 3 injections over 6 months. Tested every year with
your pap smear in women over 30. Together a pap and HPV
status predict your risk for pre cancer of the cervix.
- If
you are done with children and experience heavy or
painful periods please talk to us about options such as
an endometrial ablation.
- Pap
smears every year. Papsure is optional; it allows us to
look at your cervix with a special light and microscope.
It can pick up things a pap smear can miss. Probably
worth the money.
- Mammograms
yearly after 40. Breast self exam monthly.
- Fasting
lab work every few years. Have a good family doctor or
internist follow your high cholesterol, high blood
pressure or diabetes. They are more familiar with
changes in research and medication options.
- Bone
Density every 1-2 years after 50 or menopause (sooner if
smoker, history of asthma, or thyroid disorder). If you
have normal bones, continue your weight bearing exercise
and calcium 1500 mg a day. If you are on Fosamax or
Actonel, we probably don’t need to check your bones
every year, as changes of improvement are very subtle.
- Colonoscopy
– begin at 50 unless family history dictates earlier,
and repeat every 3-10 years. Your GI will tell you when
to return.
- Vitamins
– a good multivitamin, calcium
1500mg a day total (diet and supplements) in divided
doses, Fruits & Veggies if not obtained from
diet (Juice Plus, Nature’s Way). B Complex good
for energy and cholesterol, essential fatty acids
(fish oil). Vitamin C 1000mg a day for
anti-oxidant.
- Recommended
Reading: You, The Owner’s Manual by Dr Michael
Roizen & Dr Mehmet Oz is a must read. It really hits
the high points on every body system, how it works, and
what to do to help your body feel great. Also Dr. John
Lee’s Hormone Balance Made Simple is an easy
read and makes sense of complicated hormone
explanations.
Your Prescription for Health
Fifties
- Eat
Right –5 a day of fresh fruits and vegetables, lots of
fiber, lean meats, chicken, turkey and fish. No junk
food, no fast food . If you do
not feel well, chances
are you are not eating well!! Do not underestimate the
power of healthy eating, or the ability of eating the
wrong thing to make you feel badly!! Please visit
Healthy Approach Market for nutritional counseling with
Bryan Bradford CN (817-399-9100)
- Drink
lots of water – it should be your main beverage of the
day. Limit caffeine to one a day if you must. Avoid
artificial sweeteners, they are thought to increase PMS
as well as other health problems
- Exercise
– For weight loss you need 45-60 minutes a day, 5
times a week. To maintain weight and bone health, 30
minutes a day 5 times a week. Yoga and Pilates are
great, I like Leslie Sansone walking for weight loss;
fun and easy to fit in a busy schedule. Exercise On
Demand with cable and satellite – lots of great
options for quick workouts.
- Weight
loss – If you are doing the top 3 you WILL lose
weight. In a nutshell, eat protein at EVERY meal,
moderate carbohydrates and fats, and fruits, veggies and
water at EVERY meal. If you can do this, you will lose
weight.
- Menopause
– the absence of a period for one year is menopause,
peri-menopause are the 5-10 years prior to that.
In the female
body, balance of hormones is key. Women need a
balance of estrogen, progesterone, testosterone, thyroid
hormones and cortisol. When this balance is not in
place, women can feel symptoms such as hot flashes,
night sweats, forgetfulness, foggy thinking, unwanted
weight gain, declining interest in sex, PMS, sleep
disturbance.... the list is endless. Do you have any of
these symptoms? Lab tests are not very
sensitive for detecting these hormone levels because
hormones are protein bound and not free floating in your
plasma, therefore we recommend saliva testing for
detecting hormone imbalances. This testing includes
estrogen, progesterone, testosterone, DHEA and cortisol.
Saliva testing can accurately measure your free and available
hormone levels, eliminating the guessing from your
treatment. If we discover a deficiency or imbalance we
can monitor your hormone levels after starting
bio-identical hormone treatment, which allows us to
individualize your hormone therapy. Blood testing can evaluate
your thyroid hormone, fasting sugar, insulin and
cholesterol. There are 2 options for treatment,
non-hormonal relief such as soy, black cohosh and other
herbs, or estrogen and progesterone. You can use
synthetic hormones, or bio identical hormones compounded
at the pharmacy. These
are personal as well as medical decisions, and the facts
keep changing as studies are being conducted. Hormones
won’t give you cancer, but if you have one, it will
cause it to grow and sometimes aid in earlier detection.
If you decide on hormone therapy, there are a lot of
options, pills, patch, ring, creams, which we can
discuss and try. We
work with several compounding pharmacies that can make
your hormone preparation based on your individual needs.
- Pap
smears, mammograms and fasting lab work every year. Have
a good family doctor or internist follow your high
cholesterol, high blood pressure or diabetes. They are
more familiar with changes in research and medication
options.
- Bone
Density every 1-2 years. If you have normal bones,
continue your weight bearing exercise and calcium 1500
mg a day. If you are on Fosamax or Actonel, we probably
don’t need to check your bones every year, as changes
of improvement are very subtle.
- Colonoscopy
– begin at 50 unless family history dictates earlier,
and repeat every 3-10 years. Your GI will tell you when
to return.
- Vitamins
– a good multivitamin, calcium
1500mg a day total (diet and supplements) in divided
doses, Fruits & Veggies if not obtained from
diet (Juice Plus, Nature’s Way). B Complex good
for energy and cholesterol, essential fatty acids
(fish oil), baby aspirin if appropriate. Vitamin
C 1000mg a day for anti-oxidant.
- Recommended
Reading: You, The Owner’s Manual by Dr Michael
Roizen & Dr Mehmet Oz is a must read. It really hits
the high points on every body system, how it works, and
what to do to help your body feel great.
Also Dr. John Lee’s Hormone Balance Made
Simple is an easy read and makes sense of
complicated hormone explanations.
Helpful Links
www.eatcleandiet.com Tosco Reno and her Eat Clean Diet is a simple way to eat clean and feel great
www.lowglycemicdiet.com This website is geared for diabetics to help them learn where the sugar is in the food you buy. A must for those trying to lose weight, with diabetes, or pre-diabetes/insulin resistance
www.johnleemd.com The leader of natural progesterone movement, Dr Lee and his books and websites are must reads for women on their journey through hormone imbalance
www.zrtlab.com This is the website of the saliva lab I usewww.oldwayspt.org This website has the European food pyramid
American Society for Reproductive Medicine
www.asrm.org
American College of Obstetricians and Gynecologists
http://www.acog.com
This official Web site of the American College of Obstetricians and
Gynecologists provides a physician directory, health columns, post-graduate
courses and much more.
American Heart Association
http://women.americanheart.org
The American Heart Association Women's Web site gives women of all ages the
facts on women's heart disease and stroke.
American Medical Association
http://www.ama-assn.org
The official Web site of the American Medical Association.
American Psychological Association
http://www.apa.org
The official Web site of the American Psychological Association.
Ask NOAH About: pregnancy
http://www.noah.cuny.edu/pregnancy/pregnancy.html
This site created by the New York Online Access to Health provides valuable
information for women all over the country.
Health Devil Online
http://h-devil-www.mc.duke.edu/h-devil/women/women.html
Health Devil Online offers extensive FAQs on topics of interest to women, such
as vaginal infections and premenstrual syndrome.
Mayo Clinic Health Oasis
http://www.mayohealth.org
This online information source has an extensive women's health section.
National Alliance of Breast Cancer Organizations
http://www.nabco.org
The official site of the National Alliance of Breast Cancer
Organizations
National Library of Medicine
http://www.nlm.nih.gov
The National Library of Medicine Web site provides diverse health information.
National Osteoporosis Foundation
http://www.nof.org
The National Osteoporosis Foundation is a leading resource for up-to-date,
medically sound information on the causes, prevention, detection and treatment
of osteoporosis.
National Ovarian Cancer Coalition
http://www.ovarian.org
The National Ovarian Cancer Coalition seeks to raise awareness and promote
education about ovarian cancer.
The New York Times Women's Health
http://nytimes.com/specials/women/whome
Extensive women's health information is offered, including statistics, a
searchable database of information on women's topics, and an online bookstore.
OnHealth
http://www.onhealth.com
In-depth medical information, health tips, a free e-mail newsletter and access
to the powerful Health Tracker that brings you health information from the media
for free, according to your personal specifications.
Online resources for diabetes
http://www.cruzio.com/~mendosa/faq.htm
This Web page provides a large collection of links to diabetic
resources.
Prevention Magazine's Healthy Ideas
http://healthyideas.com
Health-related information from the publishers of Prevention
magazine.