In This Issue
How Much Yogurt Do You Need for Probiotics?
5 Natural Ways to Reduce Period Pain
7 Tips for Conceiving at Home
Put Down That Energy Drink!
5 Reasons You're Always Cold
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123 Franklin Corner Rd.

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Lawrenceville, NJ 08648

Phone: 609-896-1400 

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1401 Whitehorse-Mercerville Road

Suite 216

Hamilton, NJ 08619

Phone: 609-890-2412 

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Yardley, PA 19067

Phone: 215-504-9090 

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Our physicians and midwives deliver at

 Capital Health System's Hopewell Campus 

in Pennington, NJ

How Much Yogurt Do You Need for Probiotics?probiotics 

So what is it about yogurt that makes it so different from other dairy products? Research continues to focus on probiotics, or live, active microorganisms, which help to balance out harmful bacteria in the gut. The resulting benefits may include improved digestion, protection against colon cancer and gum disease and an overall immunity boost. Although probiotics are available as supplements, choose food sources like yogurt first, as those probiotics are more easily absorbed by your body.

Vitamin D, Not Just for Your Bones
Yogurt is also an excellent source of vitamin D, and research increasingly points to benefits of this vitamin that go beyond bone health. According to a 2013 study in the "Journal of Biological Regulators and Homeostatic Agents," vitamin D plays a role in regulating the body's immune function and tissue function. A review of studies published in the 2011 issue of "Nature Reviews, Endocrinology" states that vitamin D has also been shown to increase the body's ability to express antibacterial proteins, something that researchers continue to study.

Incorporating Yogurt Into Your Diet
If you don't already eat yogurt on a regular basis, there are many ways to enjoy this dairy wonder besides straight out of the container. For more texture, replace the milk in your cereal with yogurt, or sprinkle your morning granola on top. Dip fresh fruit right in or mix plain yogurt with herbs for a savory vegetable dip. You can also use plain yogurt in place of sour cream. Try plain yogurt as a taco topping, or use it in place of half of the oil in your baked goods recipes.

Ongoing Research
The research on yogurt -- specifically with regards to probiotics and vitamin D -- is ongoing. There is still a lot for scientists to learn and understand. Probiotic or vitamin D supplements -- or yogurt itself -- should never be a substitute for prescribed medication. Always talk with your doctor before adding supplements of any kind to your diet.

Source: LiveStrong  
woman with stomach ache
We have all been there. Crouching over, holding our stomachs, lying on the floor: sometimes nothing seems to work. As an alternative to popping a pain relieving pill, try some of these natural, healthy solutions to resolving your menstrual cramps.  
Watch what you eat
Eating the right foods, such as those heavy in fiber, can make all the difference. The Mayo Clinic wrote that certain dietary supplements, like vitamin E, vitamin B1, and vitamin B-6 have also been proven effective pain-relievers when it comes to cramps.

Heating pads
Try lying on your couch or bed with a heating pad placed firmly under your lower back for about 10 minutes. The warmth from the heating pad will soothe your muscles, easing your body's discomfort and minimizing cramps. Getting enough rest during your menstrual cycle is also important. Using this same heating pad method to relax is a great way make sleeping or napping easier.

Back away from the coffee
Coffee might be part of your daily routine, but one week a month, it's helpful to put down the mug. Caffeine can emphasize your cramps making them even more uncomfortable, and carbonated beverages can irritate an already-sensitive stomach.

Get Movin'!
Although you may not feel so up-an'-at-'em at the time, exercise actually helps relieve menstrual cramps. Motivate yourself to swim, jog, hike, or play tennis and soon you will forget all about the pain. Exercising not only keeps your mind off your cramps, but heals internally as well. Exercise releases beta-endorphins, which function as "human morphine." If that isn't motivation to work out, we don't know what is.

Hydrate
Drink up and drink some more! Staying hydrated is important all the time, but can really make a difference during your period. You can eat more watery fruits and vegetables which can add up to an equivalent of about three glasses of water a day or drink other fluids like plain water, juice or milk to equal the hydration recommendations of drinking 8-10 (8-oz glasses) of fluid each day. Make sure to be carrying a water bottle with you if you are on-the-go. So many parts of your body, including your stomach, will thank you!

Source: SheKnows

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December 2015 

  
Happy Holidays from Lawrence OB/GYN Associates!
 
  
During this upcoming holiday season, you may start to feel stressed and run-down.  Tempted to recharge by downing an energy drink? Look elsewhere for your "wings," according to experts who've studied the effects of these beverages. There's little evidence that energy drinks have unique performance-enhancing powers-beyond making you high on potentially harmful amounts of caffeine.  But don't despair-there are still plenty of ways to beat an energy dive. Put down the can and pick up one of these all-natural energy boosters instead.

Yes, it's starting to feel freezing outside, but if you find yourself refusing to go anywhere without the throw blanket wrapped around you, one of these ailments could be throwing your internal temperature for a loop. Check out 5 Reasons You're Always Cold so you know when it's just a mild chill and when to see a doctor.

If you are looking for a way to boost immunity and reduce your chances of catching those nasty cold and flu germs that seem to be lurking everywhere this time of year, it just might be worthwhile to add yogurt to your regular meals or snacks. Full of protein and calcium, yogurt is already a healthy diet addition and research points to its role in boosting immunity as well. How Much Yogurt Do You Need for Probiotics? will give you the 4-1-1 on this superfood.

­­If menstrual cramps have you crawling under the covers every month, it's time to take some simple steps to put an end to period pain. Although you might never look forward to that time of the month, regular menstrual cramps can make the holidays a drag - or even a debilitating pain in the back, literally. These 5 Natural Ways to Relieve Period Pain can help bring relief.

Perhaps you've made the decision you're ready to conceive, but are wondering what you can do to increase your chances -- without having to see a fertility specialist. Although there is no "magic" pill to get pregnant, some methods have been shown to increase your odds. Dr. Art Castelbaum shares his 7 Tips for Conceiving Quickly at Home to help boost your chances.
 
Wishing you a happy and healthy holiday season!

With warm regards,
 
The Practitioners and Staff of Lawrence OB/GYN 
7 Tips for Conceiving at Homeconceiving
By Dr. Art Castelbaum, RMA at Jefferson

As a reproductive endocrinologist I am frequently asked whether there are steps individuals and couples can take to increase their chance of conceiving without seeing a fertility specialist. Here are some thoughts.

1) Consider talking to your gynecologist about preconception testing before attempting pregnancy. These tests include childhood immunizations, cystic fibrosis mutations, and infectious disease screening. Preconception testing helps ensure a good pregnancy and healthy baby.

2) Speaking of a healthy baby, all women attempting pregnancy should take at least 400 mcg of folic acid daily. Multivitamins such as Centrum or Women's One A Day or even two Flintstones Complete vitamins work well.

3) There is no difference in pregnancy rates based on sexual position. Within a few minutes after intercourse, sperm are already in the Fallopian tube where the egg is waiting. There is no benefit to prolonged rest after intercourse.

4)
Dietary and lifestyle changes can improve your chances of conceiving quickly. Stop smoking! It damages your eggs. Several studies show better pregnancy rates if you drink less than three cups of coffee daily. Drink alcohol in moderation.

5)
Ovulation typically happens 14 days prior to the onset of your next period. Eggs only live for 12-24 hours so timing intercourse is important. For most women with regular periods, starting an ovulation predictor kit on cycle day 12 works well (day 1 is first day of period). You should have intercourse the day the kit turns positive and the following day as well. For women with longer cycles (for instance 35 days), start the ovulation predictor kit 18 days before your expected period.

6)
The frequency of intercourse matters. Men that do not ejaculate for five days typically have slower moving sperm.  Slightly higher pregnancy rates are seen in couples that have intercourse daily at the time of ovulation. Some couples prefer a more natural approach. Intercourse every day to every other day between cycle days 12 and 18 works well for women with regular periods.

7)
If you are under age 35, it is reasonable to wait for one year prior to evaluation by a fertility specialist. For women over age 35 you should be evaluated by a fertility specialist after trying for 6 months. Testing for infertility is simple and cost effective. Infertility treatments are highly successful! A single healthy baby is always the goal.

Dr. Castelbaum is currently seeing patients at the Yardley office of Lawrence OB/GYN. Please call 267-852-0780 or visit RMA Specialists to learn more about Dr. Castelbaum and RMA at Jefferson.

Put Down That Energy Drink!energy
Energy drinks like Monster Energy, 5-Hour Energy, and Red Bull are already under scrutiny by the F.D.A. for their possible involvement in a slew of reported deaths and injuries. Whatever that inquiry turns up, it's clear that the caffeine levels in these potables are dicey. "They're unregulated, so there can be any amount of caffeine, and that varies tremendously from one brand to the next," says Laura Juliano, Ph.D., an associate psychology professor at American University who studies caffeine addiction.

One serving can contain as little as 50 mg of caffeine or as much as 500 mg or more, she says. But you'd have no way of knowing, since energy elixirs, unlike soda, aren't required to list caffeine levels on their labels or to put a cap on total caffeine content. And if you don't know how much of the drug you're consuming, you're at risk of misattributing its side effects-like sleeplessness, jitteriness, and anxiety-to other sources. "Too much caffeine in general can lead to a host of different types of problems," says Juliano.

Here are some safer alternatives to give you that much-needed energy boost:

A Power Breakfast
Invest early in a solid breakfast, and the returns in mental and physical acuity will be great. Just make sure your kickoff meal has three key ingredients: a whole-grain carb, a protein, and a colorful fruit or veggie. Try downing a fruit or veggie smoothie with non-fat milk or soy milk (for protein) and some wheat germ sprinkled in (for that high-quality carb). A bowl of oatmeal with non-fat milk and blueberries also does the trick.

Bananas
It's time to get on the boat (the banana boat, obviously) where this fruit is concerned. A time-honored fuel source for athletes, the banana contains antioxidants, carbs, and fiber that keep you full on very few calories. It also contains potassium, a key ingredient for sustained energy. In fact, a recent study conducted at Appalachian State University showed that chowing down on bananas was just as effective as sipping a sports drink during a workout. For even more energy, try following power pairing: bananas and almonds. You want some protein to keep your blood sugar levels balanced out, and almonds (or any nut) will do the job.

Salmon
You've heard its praises sung before, on points as various as preventing dementia down the road to making your hair shiny. As it turns out, preliminary research suggests that consuming this particular fish can reel you back from the edge of an energy dip. The omega-3's might aid in energy, so try ingesting at least 220 mg of DHA-a type of omega-3 fatty acid-per day. To get your dose, try eating smoked salmon on a bagel. For vegetarians, DHA-enriched foods like soy milk will get the job done.

Kale
In addition to being loaded with antioxidants and vitamins, kale packs a mineral wallop. Kale is a great source of iron, and low iron levels can be a common cause of fatigue, particularly for women. To make sure the iron from the kale gets fully absorbed by your body, chase it with a booster food. Because the iron isn't very well absorbed, you need to pair it with a vitamin C-rich food, like a glass of OJ. Or you can opt for a lean meat instead: Have a little bit of meat in your spaghetti sauce, along with your sautéed kale on the side.

Water
If you're drowsy, you may just be thirsty, since fatigue is a symptom of dehydration. Sip slowly instead of chugging down two or three glasses at once: the fluid is more likely to absorb fully when you space out your intake. And don't obsess about the 8-glasses-a-day rule. The amount you need varies from person to person. Drink enough water that your urine is pale yellow. A bright yellow hue means you should up your dosage.

Watermelon
When you're feeling sluggish, go for a fruit salad that contains watermelon. It's like pressing the restart button on your day. This magic fruit contains sugar, Potassium, Vitamin C, and Beta Carotene to inject some instant pep in your step. Plus, it's a sneaky way to stay hydrated. A slice of watermelon has the same amount of fluid as a glass of water. It also happens to be delicious.


5 Reasons You're Always Coldcold
Most of the time, feeling a tad chilly is nothing to worry about, especially if you're a woman. The idea of a woman rubbing her permanently cold feet on her much warmer male partner isn't a just fabricated sitcom stereotype - women tend to feel more sensitive to the cold than men, because estrogen can sometimes reduce the flow of blood to our extremities. And since the temperature of our extremities tend to control how the rest of our bodies feel, cold hands can lead you to feel chilled all over.

Other harmless bodily variables, like your age or the rate of your resting metabolism, can also impact how torturous a trip down the frozen foods aisle at the grocery store feels. So how can you tell when it's time to visit the doctor? Read on and check out our list of six reasons you might feel like you have antifreeze running through your veins.

1. Hypothyroidism
Why Does It Make You Cold?: People with hypothyroidism have an underactive thyroid, which means that their thyroid doesn't produce enough hormones. The hormones that come out of our thyroid regulate a lot of crucial bodily functions, like your metabolism, energy levels, and - you guessed it - body temperature. This can lead folks with hypothyroidism to basically walk around feeling like an exhausted human ice cream cone.
What Are Its Other Symptoms?: Feeling tired all of the time, despite getting adequate sleep; low sex drive; unusually dry skin; constipation; heavy menstrual flow; unexplained weight gain; sudden hair loss; pain or swelling in the front of the neck, where the thyroid is located.
Should I See A Doctor?: Most definitely. An underactive thyroid can be treated very simply and effectively with medication - so there's no reason to stay all cold, exhausted, and constipated your whole life. Thyroid problems are hereditary, so there's nothing to feel guilty or embarrassed about. Just head to the doctor and ask to get your thyroid levels checked out.

2. Anemia
Why Does It Make You Cold?: The most common form of anemia is iron deficiency anemia, which is a health problem where you don't have enough red blood cells or hemoglobin to carry adequate oxygen to our bodily tissues. This can result in poor circulation, and - voila! - suddenly, you're wearing a fur-lined parka at the beach.
What Are Its Other Symptoms?: Pale skin; dizziness; fatigue or exhaustion; irregular heartbeat.
Should I See A Doctor?: Absolutely. Anemia is a serious health condition that can make living your regular life difficult - and one that can typically be solved via changes to your diet or treatment of an underlying medical issue. So if you think you might be anemic, call up your doctor for an appointment - you might walk away with a prescription for a steak dinner, which is definitely one of the top ten ways a trip to the doctor can end.

3. Being Underweight
Why Does It Make You Cold? When you're underweight (i.e. you have a Body Mass Index number below 18.5), you have less fat to insulate your body, and thus you are more vulnerable to feeling the cold around you. And if you're underweight because you're not eating enough, your body may also be producing less heat as it struggles to function on an inadequate amount of calories.
What Are Its Other Symptoms? Low energy; increased vulnerability to illness, including long-term problems like osteoporosis and vitamin deficiency.
Should I See A Doctor? Yes. Since lots of health problems can lead you to become underweight - from having an overactive thyroid that sends your metabolism into overdrive, to disordered eating - the symptoms should be interpreted by a professional. Don't try to self-diagnose why you're so skinny - you may need more in-depth medical help than just eating a few pizzas in order to reach a healthy weight.

4. Fatigue
Why Does It Make You Cold?
Fatigue (due to lack of sleep or other issues) can make you less likely to engage in physical activities. And since using your muscles generates heat, being too exhausted to move can leave you feeling as frozen as a Great Lake in January.  
What Are Its Other Symptoms?: Fatigue can be caused by any number of medical problems, from anxiety to insomnia to heart disease, so it's tough to peg down a specific set of symptoms. But inability to sleep, or inability to feel rested after a full night's sleep, are big ones.
Should I See A Doctor?: Yes. Unexplained fatigue can be the sign of some very serious health problems; and even if you know the source of your fatigue - whether it be work stress or chronic insomnia - a medical professional will have ideas about how to cope with it.

5. Poor Circulation
Why Does It Make You Cold?: When blood doesn't circulate properly throughout your body, you feel cold, especially in the parts of your body most likely to have the poorest circulation (i.e. hands and feet).
What Are Its Other Symptoms?: Tingling; numbness; muscle cramps.
Should I See A Doctor?: It depends. If your only symptom is coldness in your hands and feet, you may just be suffering from some of the above-mentioned estrogen-related circulation issues. But since poor circulation is often tied to other problems, like diabetes or obesity, if you find that your poor circulation is a new problem, or is accompanied by other new health problems, it can't hurt to check in with a medical professional.

Source: Bustle

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