Well, you do the math.

But, whether you are trying to conceive or looking to prevent pregnancy, it is important to know your options when it comes to family planning and contraception.

For those looking to become pregnant

It is important to visit your gynecologist for a Preconception Planning Appointment before you begin trying to conceive. Depending on your health, immunizations and method of contraception, this appointment can take place up to a year in advance. During this appointment, you can expect to discuss the importance of healthy eating habits, recommendations for vitamin supplements and the best ways to prepare your body for pregnancy. There are also a variety of screenings and laboratory tests available to establish a baseline and to determine whether there are any health concerns that may prevent a healthy pregnancy & delivery.

For those looking to prevent pregnancy

There are many choices in female contraception today, including natural methods, barrier methods, hormonal methods, implantable devices or permanent sterilization. With so many options, it can be confusing to know what will work best for you. Your gynecologist can help sort through all of the choices available and find the method that fits your life best. It is important to fully understand the benefits and drawbacks of each method to determine the best contraceptive for you based on your overall health and sexual activity. Most birth control methods require up to 3 months to establish effectiveness, so backup contraception may be recommended if you have just started your birth control.

But, remember this: With all that warm and cozy cuddling this winter season, arm yourself with the knowledge and resources you’ll need to prevent or become pregnant.

Call (920) 885-6090 to set up a Preconception Planning Appointment or to find the right birth control method for you.

About the Author:
Andrea Bushaw, MSN, WHNP, APNP

Andrea is the clinic’s Women’s Health Nurse Practitioner. Originally from Bismark, North Dakota, Andrea attended the University of North Dakota where she received her BS in Nursing and then moved to Wisconsin and earned her Masters of Science in Nursing at the University of Wisconsin, Madison. As a Women’s Health Nurse Practitioner, she specializes in everything from contraceptive management, urinary incontinence, menstrual complications, to general disease prevention and diagnosis.  In addition to her knowledge and experience in the medical field, Andrea is also excellent at relating to her patients on a personal level and making them feel comfortable throughout their healthcare experience.

Relaxation is much easier said than done. We get caught up in our routine and find that the days quickly slip by. So how can you make time for relaxation?

Try meditation.

It’s a centuries-old relaxation technique that helps reduce the stress in our lives to make way for peace and relaxation. Why meditate? Meditation has proven psychological and physiological benefits, and that means that you can meditate your way to a happier and healthier you!

Here are the 8 steps to relaxation for better health:

1. Sit or lie for meditation at the same time of day everyday to create a pattern.
2. Learn to have an internal dialogue with yourself.
3. Develop a still, steady, comfortable posture.
4. Develop a pattern of serene breathing.
5. Cultivate your determination to meditate.
6. Learn to let go.
7. Cultivate those thoughts that are worthwhile.
8. Practice positive thought and affirmations.

In order to practice meditation, the art of peace, it is imperative to learn how to breathe properly. Slow, deep breathing allows your body to relax and prepare your mind and body to relax in preparation for meditation.

Many people who meditate find it helpful to recite a mantra as it provides a calming, rhythmic sound that makes it easy to relax.

A Woman’s Mantra
May I be filled with loving-kindness
May I be well
May I be peaceful and at ease
May I be happy

About the Author:
Cindy Stippich, MSN, CNM, APNP

Cindy has been a part of the Beaver Dam Women’s Health team since 1996 working as a certified nurse-midwife, the only one in the Dodge County area. A graduate from Marquette’s Masters of Science in Nursing program, she also received her certification in nurse-midwifery there as well as several honors for her leadership and education. Cindy has over 30 years of experience in the medical field and has a vast knowledge in obstetrics and general gynecology. For many of our patients, Cindy acts as an important resource over the course of their pregnancy, labor and delivery, offering both education and a very personal approach to care.

With so many birth control choices available, gynecologists tend to be the best source of up-to-date and personalized information about each option. Gynecologists work with you to find the best option for your unique lifestyle. You may find that a birth control method your friend has recommended is not the best one for you. Perhaps a new method you may not have considered fits your routine better. Just remember to discuss your long-term family planning goals with your doctor during your next visit and express any concerns that you have.

Before seeing your doctor to discuss birth control options, you may find the American College of Obstetricians and Gynecologists (ACOG) to be a helpful resource about birth control options to help you avoid pregnancy. Click here to download important information about the types of birth control methods available and make a note of those you’re most interested in. Your doctor can further explain these options as you work together to determine the best birth control method for you.

Determining where to get birth control doesn’t have to be overwhelming. But it does need to be thoroughly considered. Be sure you have a gynecologist you can trust and feel comfortable with – it makes all the difference. Our team of providers here at Beaver Dam Women’s Health cares about your comfort and convenience. Plus, we’ll work together as a health care team to ensure that you find the right birth control method for you.

Do you have questions about how and where to get birth control? Call (920) 885-6090 or request an appointment to talk with one of our providers.

Self Breast Exams

While self breast exams can be very helpful and possibly lead to preventing breast cancer, it is important to remember a few things:

• The most important benefit of self breast exams is getting to know your own body. Once you become aware of what is normal for your breasts, you’ll be much better educated in what is abnormal.
• If something is abnormal, you should report the changes to your healthcare provider.
• Negatives of self breast exams include: Unnecessary biopsies, increased stress and anxiety and an overall lack of definite proof that they lower the incidence rate of breast cancer in women.

Mammograms

Some say you should start getting mammograms at age 40, others say 50. With so many trusted sources differing on the topic, the anxiety of needing a mammogram does not go away.

• Our recommendation, along with the American Cancer Society, is to begin regular, yearly mammograms at age 40.
• In addition to regular mammograms women over the age of 40, should also get Clinical Breast Exams. Clinical breast exams allow your doctor to test for any abnormalities and provide an opportunity to personally discuss your individual breast health

We understand determining a preventative routine can be confusing, but together as a team, we can find the best plan for your health. For questions and/or concerns about your personal breast health, make an appointment and get the tools & resources you need to make an informed decision about your health care.

About the Author:
Andrea Bushaw, MSN, WHNP, APNP

Andrea is the clinic’s Women’s Health Nurse Practitioner. Originally from Bismark, North Dakota, Andrea attended the University of North Dakota where she received her BS in Nursing and then moved to Wisconsin and earned her Masters of Science in Nursing at the University of Wisconsin, Madison. As a Women’s Health Nurse Practitioner, she specializes in everything from contraceptive management, urinary incontinence, menstrual complications, to general disease prevention and diagnosis.  In addition to her knowledge and experience in the medical field, Andrea is also excellent at relating to her patients on a personal level and making them feel comfortable throughout their healthcare experience.

But, while menopause may be unavoidable and is often over-dramatized, it really doesn’t have to be scary. Understanding what happens during menopause and how to control it can make it less of a life shattering event.

What is menopause?

Menopause is the end of a woman’s reproductive years. At this time, the functioning of the ovaries starts to decrease and a woman’s hormonal balance changes. There are a few different types of menopause, such as:

• Premature Menopause- When a woman experiences menopause before the age of 40
• Natural Menopause- When a woman experiences menopause naturally after the age of 40
• Surgical/Induced Menopause – Certain medical treatments or surgical procedures can cause menopause to be induced by either permanently damaging the ovaries or removing them completely.

What might you experience?

• Hot flashes
• Mood Swings
• Night sweats
• Fatigue
• Osteoporosis
• Irritability
• Weight Gain
• Pain during intercourse
• Anxiety
• Depression
• A need to urinate more
• Breast Tenderness
• Vaginal Dryness
• Irregular periods
• Thinning hair
• Headaches
• Insomnia
• Decreased Libido
• Increase in facial hair
• Difficulty concentrating
• Memory lapses

Controlling the roller coaster can be easier than you think.

The key to managing menopause in a healthy way is support. Of course, there are many options to help manage and eliminate the symptoms, but that’s where the support comes in. Having a strong support system can be the deciding factor in how emotionally and physically straining menopause will be on you.

Support doesn’t necessarily have to come from someone who has gone through or is going through menopause. Support can come from many sources, either male or female. Lean on family, friends, your spouse, your kids, support groups, doctors or your parents. It’s important to remember your support group shouldn’t be one-dimensional. Each person can offer something to help you through your experience, whether it’s a source of information, a listening ear, a relatable experience or even just a hug.

We understand that menopause can be a difficult time in a woman’s life. Our doctors and nurses are more than just that, we are part of your support system. Call (920) 885-6090 with any questions or concerns. We can either help you find the answers or set up an appointment for further help.

About the Author:

Cindy Stippich, MSN, CNM, APNP
Cindy has been a part of the Beaver Dam Women’s Health team since 1996 working as a certified nurse-midwife, the only one in the Dodge County area. A graduate from Marquette’s Masters of Science in Nursing program, she also received her certification in nurse-midwifery there as well as several honors for her leadership and education. Cindy has over 30 years of experience in the medical field and has a vast knowledge in obstetrics and general gynecology. For many of our patients, Cindy acts as an important resource over the course of their pregnancy, labor and delivery, offering both education and a very personal approach to care.

That’s a really startling statistic for any woman. But, there is good news. Simply knowing the symptoms, assessing your personal risk level and following the recommendations for screening can truly reduce your risk of developing ovarian cancer.

So, what are the symptoms?

Ovarian Cancer shares the same symptoms of many common women’s health issues. However, when considering these symptoms, the main distinction of ovarian cancer is if you notice new or different symptoms – those that seem atypical for you.

• Bloating
• Pain in pelvis and abdomen
• Indigestion
• Constipation
• Urinary urgency
• Swelling
• Fatigue
• Menstrual irregularities
• Pain with intercourse
• Non-specific symptoms, such as menstrual pain at any given time

How can you assess your risk?

There are several factors to consider when assessing your personal risk of ovarian cancer. It is important to note that there is no way to guarantee if you will or will not develop this type of cancer. While it is very helpful to be aware of the different risk factors, speaking with your doctor about them is the best way to assess your personal risk. Some of the most common risk factors include:

• Family History
• 10-15% of women who develop ovarian cancer have a family history of the disease
• The closer the family relation is to you, the higher the risk
• Endometriosis
• Age
• Women 50-60 and above are more likely to develop ovarian cancer
• Constant Infertility
• Hormone Therapy for Postmenopausal women

When should you start screening?

Because current screening methods are often inaccurate and very costly, the recommendation for the general population is continue having routine annual exams. However, for women with a family history of the disease, we do recommend screening specifically for ovarian cancer.

While it’s necessary to be aware of risk factors and symptoms, it is important to check with your doctor before making any assumptions. At Beaver Dam Women’s Health, we offer a variety of ovarian cancer related care options such as routine exams, family history screening, screenings for high-risk women and education.  Call (920) 885-6090 to make an appointment or to simply discuss your personal health and history.

About the Author:

Dr. Ken Ostermann, MD, FACOG
Dr. Ken Ostermann is the founder of Beaver Dam Women’s Health.  After receiving his MD from Hahnemann University in Philadelphia, Dr. Ostermann attended the University of Colorado in Denver for his residency in Obstetrics and Gynecology and the Colorado Gynecology and Continence Center for his fellowship in Urogynecology and Pelvic Reconstructive Surgery. Dr. Ostermann specializes in the full spectrum of obstetrics and gynecology including normal and high-risk obstetrics, routine gynecology and the treatment of such problems as pelvic pain, abnormal bleeding, urinary incontinence and pelvic prolapse. As a skilled surgeon, Dr. Ostermann has over a decade of laparoscopic surgery experience and specializes in a variety of minimally invasive and alternative women’s surgical procedures. It is his passion to help his patients work through their difficult medical issues, whether it’s pelvic prolapse, a leaking bladder or even complications from previous failed surgeries. With Dr. Ostermann, patients can expect a compassionate doctor who will work hard to find the best individualized care for their needs while establishing a calming sense of understanding.

In the years following childbirth, however, many women must face an unfortunate truth about the gynecologic consequences of vaginal deliveries. As women age into their 30s, 40s and beyond, adverse effects may become more apparent and may include problems with bladder control, bowel control, pelvic pressure or vaginal and uterine prolapse, which are essentially hernias of the pelvic floor.

• Have you ever found yourself racing to the restroom after a cough or sneeze?
• Do you feel deep pelvic pressure or pain when performing your daily activities?
• Have you encountered a bulge falling out of your vaginal area?
• Do you have increasing problems with constipation or the ability to have bowel movements?

Depending upon the severity, these problems can significantly detract from daily enjoyment of life. Some even find it difficult to leave home or travel, and may find themselves suffering in silence.  Many times these symptoms often get confused as just a normal part of aging as there has been little or no effective treatment – until now.

Thanks to the development of a subspecialty of gynecology, called Urogynecology, we can now help women find relief from these symptoms. As Dodge County’s only fellowship-trained Urogynecologist, I can offer hope for women who may not have yet received the answers they need or haven’t found the courage to speak up. If you’ve been suffering from any of these symptoms, contact us at (920) 885-6090. Leave those “Uh oh” moments behind and start enjoying life again!

About the Author:

Dr. Ken Ostermann, MD, FACOG
Dr. Ken Ostermann is the founder of Beaver Dam Women’s Health.  After receiving his MD from Hahnemann University in Philadelphia, Dr. Ostermann attended the University of Colorado in Denver for his residency in Obstetrics and Gynecology and the Colorado Gynecology and Continence Center for his fellowship in Urogynecology and Pelvic Reconstructive Surgery. Dr. Ostermann specializes in the full spectrum of obstetrics and gynecology including normal and high-risk obstetrics, routine gynecology and the treatment of such problems as pelvic pain, abnormal bleeding, urinary incontinence and pelvic prolapse. As a skilled surgeon, Dr. Ostermann has over a decade of laparoscopic surgery experience and specializes in a variety of minimally invasive and alternative women’s surgical procedures. It is his passion to help his patients work through their difficult medical issues, whether it’s pelvic prolapse, a leaking bladder or even complications from previous failed surgeries. With Dr. Ostermann, patients can expect a compassionate doctor who will work hard to find the best individualized care for their needs while establishing a calming sense of understanding.

What is an OB/GYN?
Obstetricians and gynecologists (OB/GYN’s) are doctors of medicine. While gynecologists specialize in the care and health of a women’s entire reproductive system, obstetricians specialize in the care of a woman during pregnancy, labor, birth and post-birth. Many times obstetricians are gynecologists (OB/GYN) and vice versa. OB/GYNs are specially trained on how to manage all medical aspects throughout a woman’s life. This training includes the use of highly specialized medical technology and surgical procedure training.

What should you look for in an OB/GYN?
When selecting an OB/GYN, there are many factors to consider. First, insist on a board-eligible or board-certified provider who is a member of ACOG (American Congress of Obstetricians & Gynecologists). Also check out where residency training occurred to ensure that it is credible and offers a wide breadth of training & experience. Lastly, ensure that your provider’s availability meets your needs by asking if s/he will be able to personally care for you after hours or in the case of an emergency.

What exactly do OB/GYN’s do?
In short, just about anything related to women’s health. OB/GYNs can provide any necessary service for a woman’s health care, including:

• Annual exams, including Pap Smears and breast exams
• Treatment for abnormal exam results
• Birth control management and counseling
• Surgical procedures, including hysterectomies
• Menopause management
• Infertility care and management
• Care and management of labor and birth
• Diagnoses and treatment of sexually transmitted infections
• Diagnoses and treatment of women’s health diseases/disorders
• Prenatal care
• Wellness care and prevention
• Pregnancy care and management

At Beaver Dam Women’s Health, our team of OB/GYNs work closely with a caring nursing staff, including a Nurse Practitioner and Certified Nurse-Midwife, to help you through your journey – every step of the way. Meet Our Team by visiting www.bdwomenshealth.com/meet-our-team or call (920) 885-6090 to learn more about our team of providers.

About the Author:

Effie Siomos, MD
Dr. Effie Siomos completed her residency in Obstetrics and Gynecology and received her MD and Masters in Population Health from the University of Wisconsin, Madison where she also won awards for excellence in teaching. Dr. Siomos specializes in normal and high-risk obstetrics, routine gynecology, health and prevention, pre-pregnancy counseling, heavy and irregular periods, minimally invasive surgery, hysterectomy alternatives, and menopause. Along with her professional knowledge and background, she also brings her own personal experience in many OB/GYN areas such as infertility, miscarriage and pregnancy to the patients she works with. Dr. Siomos understands the many demands women face as caregivers. Through flexible solutions and open communication, she offers the caring support her patients need to maintain a healthy balance in their lives.

Thankfully, there are ways to decrease the severity of or even eliminate these symptoms.

1. Get lots of sleep – As mentioned above, mood swings are a major symptom of PMS. Think about how you feel when you don’t get enough sleep: irritable, anxious and fatigue. All are symptoms of PMS and will only make this time even more awful. While sleep won’t cure you of your mood swings entirely during this time, getting between 7-9 hours each night help level them out.
2. Be healthy- While you should act and eat healthy all the time, this is a very good time to kick it into gear. Eating a balanced diet and exercising can truly help to reduce PMS symptoms. For the best management of your symptoms:
   • Increase water intake to a minimum of 64 oz. per day to help bloating
   • Exercise 30-60 minutes most days of the week to manage stress levels and reduce depression
   • Eat 2-3 servings of calcium each day or take 500-600mg calcium supplement to minimize symptoms
   • Avoid caffeine to reduce irritability, anxiety and sleep disturbances
3. Stop smoking! – In general, smoking is extremely damaging to your health. In addition to that, studies have shown that women who smoke have a much higher chance of experiencing moderate to severe PMS symptoms.
4. Try over-the-counter medications – Over-the-counter pain relievers can be a great way to help reduce some of the pain of cramping and body aches experienced during PMS. Start to take them as soon as symptoms start.
5. Get support – Many women go through the exact same thing you do each month. Talk to someone about it! Share tips and secrets for managing these symptoms. Simply talking through your experience can help.

Do you have questions or concerns about your PMS symptoms or how to manage them? Call (920) 885-6090 or make an appointment to talk with one of our doctors.

About the Author:
Andrea Bushaw, MSN, WHNP, APNP

Andrea is the clinic’s Women’s Health Nurse Practitioner. Originally from Bismark, North Dakota, Andrea attended the University of North Dakota where she received her BS in Nursing and then moved to Wisconsin and earned her Masters of Science in Nursing at the University of Wisconsin, Madison. As a Women’s Health Nurse Practitioner, she specializes in everything from contraceptive management, urinary incontinence, menstrual complications, to general disease prevention and diagnosis.  In addition to her knowledge and experience in the medical field, Andrea is also excellent at relating to her patients on a personal level and making them feel comfortable throughout their healthcare experience.

With a little up-front preparation and some inspiration from Mediterranean cuisine, maintaining a healthy weight is much easier than it may seem. The Mediterranean diet is ideal because it emphasizes the use of nuts, healthy oils, lean proteins like fish and chicken, herbs and spices instead of salt, beans and red wine in moderation.

The key to maintaining the Mediterranean diet is planning ahead and making healthy food choices available at every meal. Just follow these simple tips and you’ll be eating like a Mediterranean:

• Replace vegetable oil with olive oil.
  Made up of monounsaturated fatty acids, olive oil is a healthy alternative that may help lower your risk for heart disease and can benefit insulin levels and blood sugar control, among other health benefits.

• Remember to eat the rainbow.
  Incorporate a variety colorful fruits and vegetables into your daily diet. Colorful produce tends to be highest in nutrients, so consider brightening up your plate with lots of produce at each meal.

• Salads do not have to be boring.
  Add hearty additions to leafy greens, such as beans, olives, feta cheese, nuts and seeds. Homemade vinaigrette dressing can also be a healthy way to save calories, yet maintain maximum flavor.

• Use fresh herbs for added flavor.
  Mediterranean food is notorious for incorporating herbs such as mint, parsley and dill for a dish packed with flavor.  If you don’t have the fresh herbs on hand, dried herbs in smaller amounts work just as well.

• Lean protein leads to a leaner you.
  Consider healthy fish options such as tuna, salmon and trout once or twice per week as a healthy source of protein. When selecting meats, choose poultry over red meat. Plant-based protein sources like legumes are also an easy and healthy way to eat and feel great.

• Reach for low-fat dairy.
  For a protein-packed snack, choose non-fat Greek yogurt, a healthy alternative to traditional yogurt. Consider other non- or low-fat dairy products such as milk, cheeses and ice cream.

For some of my favorite Mediterranean recipes, click HERE.

For information on how to lose weight safely with our effective Medical Weight Loss program, click HERE.

About the Author:

Effie Siomos, MD
Dr. Effie Siomos completed her residency in Obstetrics and Gynecology and received her MD and Masters in Population Health from the University of Wisconsin, Madison where she also won awards for excellence in teaching. Dr. Siomos specializes in normal and high-risk obstetrics, routine gynecology, health and prevention, pre-pregnancy counseling, heavy and irregular periods, minimally invasive surgery, hysterectomy alternatives, and menopause. Along with her professional knowledge and background, she also brings her own personal experience in many OB/GYN areas such as infertility, miscarriage and pregnancy to the patients she works with. Dr. Siomos understands the many demands women face as caregivers. Through flexible solutions and open communication, she offers the caring support her patients need to maintain a healthy balance in their lives.