Life has a way of piling up. Meetings become marathons, meals are microwaved, and rest often takes a backseat to the ever-spinning wheel of to-dos. But what if tending to your health didn’t require an overhaul? What if, instead, it was about small shifts that stitched themselves into your day like a well-loved cardigan? That’s what this is—an invitation to rethink your relationship with your body from the crown of your head to the soles of your feet, not through rigid rules, but through sustainable rituals that actually fit into your life.

Keeping Your Head in the Game (Gently)
 
Mental clutter is sneaky. It creeps in during traffic jams and grocery lines and festers under the weight of a hundred open browser tabs. You don’t need a silent retreat in the Berkshires to reclaim a little peace. Start small. Five minutes of quiet before the day begins—no phone, no agenda—can act as a neurological reset. Meditation isn’t the only answer. Mindful dishwashing, slow walks without podcasts, or even journaling before bed can shift the pace. The trick is consistency over perfection.

Work That Works for You
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There’s no separating career contentment from your broader sense of wellness—when you feel stagnant, overlooked, or misaligned in your work, it trickles into everything else. That’s why many women are choosing to go back to school, not out of obligation, but as an act of agency, reimagining their careers in ways that honor their values and talents. You can choose from an array of accredited online programs; for example, you can easily find an accredited online healthcare administration program if you’re drawn to the organizational side of the healthcare field. Whatever direction you go, online learning makes it possible to pursue something better without putting your entire life on hold.

Eyes Off the Screens (At Least Sometimes)
 
Yes, this again. But if you're feeling fried by 3 p.m. and your eyes sting like you’ve been cutting onions with regret, it’s not in your head. Blue light and screen fatigue are real. The 20-20-20 rule helps (every 20 minutes, look at something 20 feet away for 20 seconds), but so does learning to not default to screens during downtime. Grab a novel. Flip through a real magazine. Write a letter—on actual paper. Your eyes and your nervous system will thank you.

A Mouth That Moves, Nourishes, and Laughs
 
There’s a strange cultural divide between food as fuel and food as joy. You don’t need to pick sides. When you can, cook with color and crunch—vegetables, yes, but also variety. Make hydration less boring with mint or citrus slices tossed in your water. Talk more too. Not the performative kind of talking that social media encourages, but the belly-laughs-over-coffee kind. Emotional digestion matters just as much as physical digestion. Your gut knows the difference.

Heart Health Isn’t Just About Cardio
 
We talk about broken hearts as if they’re metaphors, but emotional stress really does wear down your cardiovascular system. This isn’t to say that a brisk walk doesn’t work wonders—it does—but don’t underestimate the power of boundary-setting, genuine connection, and adequate rest. Your heart is both a muscle and a meter. Pay attention to what raises your pulse for the wrong reasons. Then recalibrate. Sometimes, cardio is saying no without explaining yourself.

Trusting and Tuning Into Your Core
 
Your core isn’t just for planks and pilates. It’s also your center of gravity—physically, yes, but also emotionally. Think of it as your internal compass. Are you feeling off? Bloated? Unmotivated? Often, your core is the first place to signal imbalance. You don’t need six-pack abs to have a strong core; you need daily movement, regular breathing, and time away from the stress that shortens your breath. Yoga, deep belly laughs, or even dancing in your kitchen can help you re-center.

Investing in Reproductive Wellness Without Shame
 
Too many women delay, avoid, or silently suffer through reproductive health concerns. The stigma, the scheduling headaches, the gaslighting—it all adds up. But quality care exists, and it’s worth seeking out, not just when something feels wrong. Annual visits with a provider you trust can make all the difference. Places like Teton OBGYN are committed to personalized care that respects your time, your questions, and your body’s rhythms. Don't wait for a crisis. Your body deserves proactive care, not just reactive treatment.

Feet on the Ground, Literally and Metaphorically
 
If you’ve been feeling untethered, there’s a good chance your feet are involved. Modern footwear, sedentary habits, and concrete-heavy environments disconnect us from our own foundation. You don’t need to go full barefoot-on-the-earth, but a little attention to your arches, your posture, and your steps can reorient your entire system. Stretch them in the morning. Walk slowly, intentionally, and whenever you can, outdoors. These aren’t just physical motions—they’re quiet declarations that you are here, present, and rooted.

The Quiet Luxury of Restorative Sleep
 
You already know you need more sleep. But beyond quantity, quality is the secret sauce. If you’re waking up more tired than you went to bed, something’s off. Cut caffeine after 2 p.m. Create a ritual, not just a routine. That might mean a hot shower, a real book, and no phone within reach of your pillow. Don’t let sleep be the sacrificial lamb to your productivity. It’s the cornerstone of everything else on this list.

There’s a rhythm to your body that doesn’t always sync with the noise around you. Health isn’t about optimizing every second or tracking every macro—it’s about tuning in. Listening when your shoulders tighten. Pausing when your thoughts race. Taking that first sip of water like it actually matters. You don’t have to overhaul your life. You just have to return to yourself, one body part at a time.
 
Discover comprehensive care and expert guidance at Teton Women’s Health Center, where your health and well-being are our top priority!

If your baby is born in the hospital, they are usually offered three things: Erythromycin ointment in their eyes to prevent infection, their first Hepatitis B vaccination, and Vitamin K.  So what is Vitamin K?  Vitamin K is a fat-soluble vitamin that serves as a building block to help blood clot.  Our bodies cannot make Vitamin K and it is something we get from leafy green vegetables and the bacteria that live in our intestinal tracts.  Without Vitamin K, blood coagulation can be affected and this can cause us to bleed spontaneously.  Babies are born with low stores of vitamin K (because it does not cross the placenta well) and there is not much available in breast milk (because our own bodies don’t store it well).  In 1961, the American Academy of Pediatrics recommended that newborns receive a Vitamin K shot to prevent babies from bleeding spontaneously into their skin, head and abdomen.  Babies who received Vitamin K had a 5-fold reduction in the risk of bleeding to death in the first week of life!  It was estimated that for every 100,000 infants, Vitamin K would save the lives of 160 infants.  Also remember that babies that did survive after a head bleed, 40% of those infants had long term brain damage.

Parents have many concerns about the Vitamin K shot.  These are probably the most common ones that I hear:

1.  "Can the Vitamin K shot cause leukemia?"  No. Researchers have studied this for 20+ years and found no link between Vitamin K and childhood cancer. 

2.  "I am worried about the pain an intramuscular injection will cause my infant.  Why can’t you give my baby the oral version of Vitamin K?"  In the US, the preferred method of giving vitamin K is a shot for several reasons: First, it is absorbed more easily than the oral version.  Second, when the shot (IM) version is given, the chance of developing late Vitamin K deficiency bleeding is nearly zero.  Third, the oral version has to be given in a three-dose regimen (at birth, 1 week, and 6 weeks). While it lowers the chance of bleeding, it does not eliminate it.

3.  "I am worried about the toxins in the shot."  Just ask for the preservative free version of Vitamin K.  Any allergic reactions to the Vitamin K shot have occurred with the intravenous version which is rarely given in the newborn period except when the baby is already bleeding heavily.

4.  "Why will my pediatrician not perform the circumcision until my baby receives Vitamin K?"  First, most babies are circumcised within the first week of life and this is when their Vitamin K levels are the lowest. Second, circumcision sites are also a common site of bleeding for infants with Vitamin K deficiency bleeding. I have yet to meet a pediatrician that will perform a circumcision without a Vitamin K shot.

5.  "If I increase my intake of leafy green vegetables, will this increase vitamin K in my breast milk?  What if I take Vitamin K supplements?" The number one risk factor for Vitamin K deficiency bleeding in newborns is breastfeeding.  Increasing your intake of Vitamin K will not provide enough Vitamin K to your baby via breastfeeding to prevent Vitamin K Deficiency Bleeding. 

So, unless your baby is born with a full set of teeth to chomp some spinach (and if so, so sorry for mom!), then he or she would definitely benefit from Vitamin K supplementation.  Regardless of your decision, be sure to discuss Vitamin K administration with your pediatrician so they can be aware of your preference.

Dr. Pam ​

Do you often experience a midday slump and feel the need for caffeine to keep you energized? While a quick coffee may seem like a solution, it can lead to dependency and energy crashes. Instead of relying on stimulants, consider ways to maintain your energy naturally throughout the day, allowing you to feel more vibrant and alert. This article explores natural energizers, including nutritious dietary choices and refreshing morning routines, that can help elevate your energy levels without the adverse effects of caffeine.

Energize with the Power of Whole Grains
One of the most effective ways to enhance your energy naturally is by incorporating whole grains into your diet. Unlike refined grains, whole grains such as oats, quinoa, and brown rice provide a steady release of energy. These complex carbohydrates break down gradually, ensuring a consistent flow of glucose into your bloodstream. This slow digestion process helps you avoid the sharp spikes and crashes in blood sugar that can leave you feeling drained. Plus, the fiber content in whole grains supports digestive health and overall wellness. 

Refresh Your Morning with Flavorful Infused Water
Starting your day with a glass of infused water can set your metabolism in high gear. By adding fruits, herbs, or spices, you enhance both the flavor and nutritional value of your water. For example, a splash of lemon not only adds a refreshing taste but also provides a significant dose of vitamin C, which aids in digestion and weight loss. This simple habit can help you feel more energized and less reliant on caffeine throughout the day.

Thrive with the Nutritional Benefits of Super Greens
Incorporating super greens into your diet can significantly boost your energy and mental clarity, providing a caffeine-free alternative to your daily routine. These powders often contain organic vegetables and are free from artificial flavors and sweeteners, leveraging the power of natural ingredients like organic mushroom blends known for their antioxidant properties. By fostering improved focus and energy levels, super greens support your body’s clarity without the crashes associated with stimulants. Read Live it Up reviews to discover super greens in powder form; you’ll have the flexibility to create nutritious and delicious smoothies, making integrating these vitalizing components into your day easier.

Uncover the Magic of Maca Root
Maca root, a traditional Peruvian herb, is celebrated for its ability to naturally enhance energy, stamina, and mood. As an adaptogen, maca helps your body handle stress better, boosting vitality and endurance. Research suggests that maca can alleviate symptoms of anxiety and depression, especially in postmenopausal women. Additionally, it is often used as an aphrodisiac, with some evidence supporting its effects on sexual desire and satisfaction, making it a compelling choice for those seeking a natural energy boost.

Revitalize with the 4-7-8 Breathing Technique
The 4-7-8 breathing technique is a powerful method for soothing your nervous system and invigorating your body. By inhaling for four seconds, holding for seven, and exhaling for eight, you activate the parasympathetic nervous system, promoting relaxation and reducing anxiety. This practice can improve heart rate variability and lower blood pressure, providing mental and physical revitalization. Incorporating this technique into your daily routine can help you manage stress and enhance your overall well-being. Learn more about calming the nervous system with this simple practice.

Boost Your Vigor with High-Intensity Workouts
High-intensity interval training (HIIT) can naturally boost your energy levels without caffeine. HIIT involves short bursts of vigorous exercise followed by brief recovery periods, elevating your heart rate and improving your endurance. Practicing HIIT two to three times a week for 20 to 30 minutes can enhance your overall energy, making you feel more vibrant and ready to tackle the day. This approach improves mood, reduces stress, and positively affects metabolism and blood pressure. Discover the best HIIT exercises to incorporate into your routine.

Bask in Sunshine for a Natural Energy Boost
Optimizing your vitamin D levels through sunlight exposure is another effective way to boost energy naturally. Vitamin D supports bone health and enhances cellular functions, which can increase your vitality. Studies have shown that the amount of sunlight needed for sufficient vitamin D synthesis varies by time of day and season. Moderate UV exposure without skin damage maximizes vitamin D production, aiding tissue repair and reducing inflammation. Balancing safe sun exposure with diet and lifestyle changes can be a sustainable strategy for those seeking a caffeine-free energy boost.

As you embrace this journey towards sustained energy and clarity, imagine each day beginning with a vibrant surge of natural vitality. No longer tethered to the peaks and troughs of caffeine, you can unlock your full potential by harnessing the power of nature’s gifts. From the rich, enduring fuel of whole grains to the profound calm of the 4-7-8 breathing technique, each strategy illuminates a path towards a more invigorating lifestyle. The small yet impactful choices you make today can transform your life, painting it with colors of resilience and enthusiasm.  

Discover compassionate care and expert services at Teton Women’s Health Center, where your health and well-being are our top priorities!

​One of the most in vogue topics today is the importance of the gut microbiome and how important it is for your health.  An altered gut microbiome can contribute to poor immunity, obesity, allergies and even cognitive and mood issues.  A question I get asked frequently is “If I have a cesarean section and my baby does not pass through the birth canal, will it affect my baby’s gut microbiome?”  There is some truth to this.  If your baby does not pass through the birth canal, its mucous membranes (the mouth, gut lining) will not likely get exposed to the microbes of the mom’s vagina.  Can vaginal seeding after a cesarean section help?  If you've had a cesarean section (C-section) and are curious about vaginal seeding, you're not alone. Many parents are exploring this practice to support their newborn's health, especially concerning gut microbiome development. Here’s what you need to know.

What is Vaginal Seeding?
Vaginal seeding involves swabbing a newborn with the mother’s vaginal fluids immediately after birth, particularly if the baby was delivered via C-section. The idea is to introduce beneficial bacteria from the mother’s vagina to help colonize the baby's gut, like what occurs during a vaginal delivery.

Why Consider Vaginal Seeding?

1. Microbiome Development: The gut microbiome plays a crucial role in a baby’s immune system, digestion, and overall health. Babies born vaginally are exposed to their mother's vaginal flora, which helps establish a healthy microbiome.
   
2. Potential Benefits: Some studies have indicated that vaginal seeding may help reduce the risk of allergies, asthma, and certain autoimmune diseases, although more research is needed in these areas.

How is Vaginal Seeding Done?
Vaginal seeding typically involves the following steps:

1. Swabbing: After the C-section, a healthcare provider or the mother swabs the baby's mouth, face, and skin with a sterile cloth or gauze that has been in contact with the mother’s vaginal fluids.
   
2. Timing: This procedure is usually done within the first few minutes after birth.
   
3. Safety: It’s important to ensure that the mother is free from infections that could be transmitted to the baby through this method.  If you are positive for group b strep, sexually transmitted diseases, or developed an infection during labor, I would strongly encourage you to stay clear of this practice! 

Do Studies show that vaginal seeding after a C-section helps the development of the baby’s microbiome?
Yes, there have been several studies exploring the concept of vaginal seeding and its potential effects on a baby's microbiome.  They have shown that infants who undergo vaginal seeding tend to have a microbiome composition more similar to that of vaginally delivered babies. This suggests that they may receive some of the beneficial bacteria typically acquired during vaginal birth.  Preliminary research indicates that these early microbial exposures could play a role in developing the immune system, may help lower the risk of certain conditions, such as allergies and asthma and improved overall gut health (less gastrointestinal distress).  However, there have been very few studies with very small sample sizes (very few people participated to confirm it works) and the results were variable.  I think more robust randomized controlled trials with a larger sample size and consistent vaginal seeding techniques are needed to ensure that vaginal seeding is worth the hassle and will help the baby’s microbiome. 

Conclusion
Vaginal seeding is an emerging practice that some parents consider following a C-section to support their baby’s microbiome. While the potential benefits are intriguing, it's crucial to discuss this option with your healthcare team to ensure it aligns with your health and that of your baby.
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If you have any further questions or concerns about vaginal seeding or your delivery options, feel free to reach out. Your health and your baby’s health are our top priorities!

​One of the toughest challenges as an ob/gyn is trying to determine if a patient needs evaluation in the hospital or if it’s ok to wait out the situation and follow-up in clinic.  Sometimes it’s pretty self-explanatory, but most of the time it’s not.  Below are some of the symptoms that definitely merit a check in the hospital setting.

In early pregnancy, some of the biggest concerns for patients that may require evaluation are vaginal bleeding and lower abdominal pain.  Occasional spotting or a small amount of blood with wiping may be normal, particularly after intercourse; however, heavy bleeding (soaking through more than a pad per hour) with or without passage of clots or tissue may indicate a miscarriage and usually requires an emergency workup.  Unfortunately, our ability to intervene and save a pregnancy is pretty limited until the baby can survive outside of mom (around 23-24 weeks at the earliest), but it is important to determine if surgery is necessary to treat the bleeding.  The same sort of evaluation may is also indicated in a woman who has lower abdominal or pelvic pain despite rest, hydration, change in position or extra strength Tylenol.  If the pain goes away with any of those measures, it generally isn’t expected to have a negative effect on mom’s or baby’s health, but if the pain continues despite those interventions, the number one priority is confirming that the pregnancy is inside the uterus.  Ectopic pregnancies (those outside the uterus) can’t result in delivery of a baby, but they may require surgical (or in some cases medical) intervention to prevent maternal heavy bleeding into the abdomen.  Additionally, non-pregnancy emergencies may also present with worsening pain.

In addition to heavy bleeding and persistent pain, there are a few other considerations that require evaluation at the hospital later in pregnancy.  I can’t count the number of calls I’ve had where someone asks me if she’s in labor, but no matter how many times I’m asked, I can’t know for sure unless a patient has an exam and is monitored over time.  I have learned how to text finger emojis, but I still haven’t figured out how to do a cervical check over the phone ;)  Generally, painful contractions every 5 minutes or so are a good indication of the onset of labor, although this may vary from person to person.  Monitoring of the baby’s response to contractions as well as their frequency helps let us know how to manage your care.  Even if you came to the office, you’d generally still require evaluation on labor and delivery for persistent contractions as your cervix may change over the course of a few hours.  Besides, my staff would kill me if they had to clean up after a delivery in the office :O  Other than labor checks, if there is concern your bag of water has broken, then you should go in for evaluation.  This is important even if you aren’t having contractions because you may need medicine to augment labor.  Even if your group B strep test was negative, if delivery is delayed for too long after your water breaks, you can still develop an infection in the uterus that can negatively affect the health of both mom and baby.  Lastly, if you feel that your baby isn’t moving, and he/she hasn’t moved enough to be adequate according to the guidelines of your provider, then monitoring and testing of your baby is indicated, either in the office or on labor and delivery.

While the blog doesn’t cover every potential situation, this should be a helpful start on deciding whether or not to go in for evaluation.  That being said, be sure to also pay attention to any other specific warnings given by your provider, as these may vary from patient to patient.  Also, it is generally to err on the side of caution, so if you have a specific concern that’s not in this guide, either call your doctor or go in to have it checked out.  Even if it’s frustrating to be sent home after everything checks out OK, it’s still better to be sent home than not to be seen for something that change the course of your care.  That being said, the majority of pregnant women and their babies do very well, and even if you develop some of the above symptoms, it doesn’t necessarily mean your pregnancy won’t be successful.  Good luck with your pregnancy, and let us know if we can be of help!

Dr Nick

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​How do I know my Rh status and what does it mean? At your first prenatal visit, you will have a lab test to determine your blood type and your RH status.  The Rh status tells us whether you have a particular protein on the surface of your red blood cells.  This is kind of like a pirate flag to Rh negative blood cells.  90% of Caucasians are Rh+ and have this protein.  This frequency varies somewhat with other ethnicities.  However, if you are Rh negative and don’t have this protein, you will need to take special precautions during the course of your pregnancy.  

Why is being Rh negative a problem when you are pregnant? If you are Rh negative, there is a high likelihood that your baby will be Rh positive.  This is simply based on the fact that your partner is likely Rh positive (a pirate!).  Essentially, this means that your blood and your baby’s blood will likely be incompatible.  This incompatibility will not likely have any effect during your first pregnancy; however, if your baby’s blood leaks into your blood, which is a frequent occurrence during labor (and occasionally sooner if you have bleeding), your blood will develop antibodies against the Rh factor.  Much like you would keep a lookout for pirates after you saw them the first time, these antibodies patrol and attack any proteins that they see in the future.  This is called Rh sensitization.  In a future pregnancy with an Rh positive baby, your blood can attack your baby’s blood. 

What does it mean that my blood can attack my baby’s blood?  Once your blood has developed antibodies against the Rh factor, it can attack your baby’s red blood cells and kill them.  If this happens, it would essentially cause your baby to have anemia and can cause jaundice (yellowing of the skin), as well as more serious complications, such as brain damage, miscarriage or even stillbirth.  

How do we prevent sensitization?  If you are Rh negative, you will receive a shot called Rhogam during the time that your blood is most likely to be exposed to your baby’s blood (essentially, it provides a diversion for all of those pirate cells). This will prevent your body from developing antibodies and attacking your baby’s blood.  Rhogam is administered at 28 weeks because it will protect you from antibody formation for 12 weeks (essentially up until delivery).  Once you deliver, we will check the baby’s Rh status from a blood sample; if your baby is Rh positive then you will receive another dose of Rhogam to prevent any antibody formation that could have happened during bleeding from delivery. 

Would I need Rhogam any other time during the course of my pregnancy if I am Rh negative? Most women only receive Rhogam at 28 weeks and after delivery if their baby is Rh positive.  However, if you know that you are Rh negative and have had any of the following complications, you will likely need Rhogam to prevent sensitization: miscarriage, abortion, ectopic pregnancy, stillbirth, molar pregnancy, vaginal bleeding in early pregnancy, or abdominal injury during pregnancy. 

Bottom Line: If you are pregnant, you need to know your Rh status! If you happen to be Rh negative, make sure that everyone that takes care of you while you are pregnant (especially urgent care or the ER) is aware so they do not forget to administer Rhogam to prevent your blood from becoming sensitized!Pam