Dr. Simone’s Mind Space

New York: my city

There’s multiple individual reasons to why people love coming to New York to visit, live, work, and study. 

Some people love it, others hate it. I love it more than any place. The energy is epic, the people, locals one of a kind. Super straight forward, full of energy, extremely dynamic, sometimes tough, rough, but mostly considerate by holding the door for their fellow New Yorkers. With their own kind, they have a special bond, a bond one could see during the pandemic and one that I’ve had the pleasure to experience during the time I lived in New York. 

 

Returning back to Europe, thinking about the time back home in New York. Reflecting over what it is that makes the city so magical to me. It’s the people, the energy, the straightforwardness, the genuine attitude of people on the entire spectrum, the multilingualism, multiculturalism, and especially the boldness of everyone expressing with confidence exactly who they are. People also give each other the benefit of the doubt. Live and let live, rather than intruding in the other person’s decision. If two people disagree, they’ll tell each other in their faces, rather than acting passive aggressively.

@drschwank

@unesurcent

Travelling pregnant

Just arrived in my city! New York, after a long long flight with multiple delays and crazy lines everywhere! Wow, what a journey to get here! Luckily I made it!! Arriving at my new hotel at Park Avenue, very first thing to do, run to my favorite Vietnamese restaurant in town! Everyone knows me, super sweet and friendly staff! I love the vibe! Such good energy and lots of NYU students around. Memories back to when my fantastic friend introduced me to this place. When we both studied in NYC. To me, the ultimate way to start my time back home in NYC. Pregnant me, going on a run, then this fantastic dinner and lots of Tirggel from Zurich as snack at the hotel before sleeping.

Running is the most effective antidote to Jetlag. It makes you immediately boost away the Jetlag and awake in the time zone you arrived at. I recommend it to everyone, even if it’s just a short run. It will make the difference!

So what’s it to travel carrying a 8 months pregnant baby? It’s what you make out of your pregnancy, of course, considering your pregnancy is smooth and you’re healthy.

We all are different and so are our pregnancies very individual.

Preparing well for your travel is crucial. If you can, fly business class to get the extra comfort and a seat you can convert into a bed. This reduces risk for complications, thrombosis, swollen legs, and a bloated belly. Bring compression socks an absolute must on any long hall flight, face mist, sleeping mask, noise cancelling earphones, medication against bloated belly, headaches, and very very important as pregnant woman a tone of snacks!! I was never as grateful for my snacks, as on my last flight to NYC!! Even in business you don’t get enough food and snacks to meet a pregnant woman’s nutrition needs. Next to these essentials, I want to emphasise how it’s each woman’s individual choice; how and how far she wants to travel.

Yet, I want the remove the myth around being unable to do many physical activities, including travelling long hall flight. Apparently, so many things wouldn’t be possible to do, as a pregnant woman. I was so concerned, I’d feel the same. Little had a known, even envisioned that I’m able to run as usual around Central Park week 31 pregnant :))

I’m running almost as usually, just slower, but daily and practice yoga daily, as well as swimming in the lake. It’s absolutely fabulous and helps me through the physical changes and challenges! Pregnancy isn’t easy and worries omni present. Practicing yoga and running away the anxiety are incredibly helpful. Worrying in pregnancy is normal, due to sky high oestrogen levels and all the responsibilities, as mother to be. I feel it myself, constantly telling myself not to be the typical ivf worrying mother to be, but after all the failed cycles, I can hardly believe in a positive outcome. The regular ultrasound visits are super helpful, seeing the heart beating is very reassuring.

What makes my pregnancy primarily so positive is; my attitude to keep exercising and living my life as before. No major changes in any of my habits, no weight gain I was very concerned about, no unnecessary stress. I do the outmost to keep going and constantly listen to my body. Being attuned with your body and mind is crucial. This relates to listening to what foods your body is asking for, what exercise, downtime it needs, how the baby responds to external stimuli, and take breaks when you feel like them.

Easier said then done, but so essential for a positive trajectory of the pregnancy and postpartum period. Do it your way, that’s the way you’re most comfortable and genuine in relation to your fetus newborn.

@drschwank 

@unesurcent 

@optimalperformancezurich

Teacher and educator program for mental health care of youth

A program designed specifically with adolescents needs and culture in mind and trying to educate about mental health broadly, including how to create a mental health positive educational environment, training on potentially how to triage or support students who are in difficulty and distress, and increasing knowledge of our campus specific resources.

 

@drschwank

@unesurcent

 

 

Training program for faculty and staff:

• A three-hour virtual asynchronous series of modules and then an optional two hour workshop to apply the learning.
• A one hour e-module for upper school teaching assistant and coaches version.
• Two hour practical workshop.

 

Preliminary research on the training program has shown: at least pre post improvements and knowledge, reductions in negative attitudes, reductions in stigma, and most notably, increases in confidence in people’s knowledge, their ability to respond and support a student in need.

 

What can teachers and educators do?

• Non-judgemental listening.
• Be there and dare to ask how students are doing.
• Discuss mental health in school, destigmatising it.
• Create a positive educational environment.
• Triage students that need support.
• Collaborate with psychologists and other experts.
• Adress mental health issues before it’s too late.
• Students with mental health issues just want the be seen.

Sustainable fashion

Im heutigen Podcast diskutieren Elias Foster Hairdresser & Musician und ich das Thema sustainable fashion. Elias teilt sein Motto zu seiner Mode und Lifestyle und stellte sich kritisch zum online Shopping und dem damit verbundenen Überkonsum und Überfluss an Verpackungen und des Ausblenden der Konsequenzen für die Umwelt und Nachhaltigkeit.

Elias sieht die Nachhaltigkeit im Konsum und auch die Freude an den Produkten, durch ein olfaktorisches Erlebnis.

Er kauft gerne in kleinen Shops ein, redet mit den Kreativen hier den Produkten, fasst die Produkte an, duftet an ihnen und schaut sie im Tageslicht an. Alle Sinne sind dabei aktiviert und ergeben damit ein viel erfüllenderes Erlebnis und Erinnerung an den Kauf.

Elias kauft und verkauft auch gerne Sachen in second hand stores und teilte seine top 3 in Züri:

Elias Tipps: Kaufe Neues, das du nicht schon im Schrank hast oder im Gebrauch überlappt.

@drschwank

@unesurcent

@eliasxfoster

www.eliasfoster.com

PCOS and infertility challenges part 3

PCOS and infertility challenges part 3

Many women struggle with infertility and a leading cause is often PCOS. Undiagnosed and untreated PCOS. Many women experience symptoms of discomfort that they haven’t sought medical nor psychological support for.

 

PCOS can cause symptoms incl. infertility and excess facial and body hair, depression, and anxiety. Women suffering from PCOS often report feeling frustrated and anxious about their ability to become pregnant, their weight, excess body and facial hair, and lack of control over their health and bodies.

 

Stress

PCOS itself is known to cause stress, particularly over the physical symptoms of the condition, such as excessive facial and body hair. This stress can lead to anxiety and depression. It’s more likely to affect younger women with PCOS.

 

Inflammation

PCOS is also associated with inflammation throughout the body. Prolonged inflammation is associated with high cortisol levels, which increases stress and depression.

High cortisol also increases the risk of insulin resistance, which in turn can cause depression.

 

A first step to improve symptomatology involves lifestyle changes

Leading an active lifestyle in general may help improve mental health. I.e. low-calorie diets in combination with exercise.

Women with PCOS, who report exercising regularly reduced their symptoms of stress, anxiety, and depression, and those who said they did at least 150 minutes of moderate exercise each week, were less likely to be depressed.

 

Medications and supplements

Medications that help the body use insulin such as metformin may improve symptoms of depression in people with PCOS. Metformin may also help with anxiety symptoms.

 

Hormonal imbalance, including excess androgen (high testosterone), birth control pills may be prescribed to help correct it.

 

Taking omega-3 fatty acid from fish oil alone, or in combination with Vitamin D, may decrease symptoms of depression and anxiety in people with PCOS.

 

Complementary and alternative therapies

There may be improvement in depression and anxiety among women with PCOS who receive acupuncture and in people who practice mindfulness 30 minutes a day. Yoga that includes poses, guided relaxation, breathing exercises, and meditation further improved women’s mental health.

 

Seek support and get care

Seek medical and psychological support early to reduce symptomatology. Treatment for infertility, if pregnancy wish isn’t fulfilled.

@drschwank

@optimalperformancezurich

@unesurcent

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

PCOS and infertility challenges part 2

Having PCOS does not mean you can't get pregnant. PCOS is one of the most common, but treatable, causes of infertility in women. In women with PCOS, the hormonal imbalance interferes with the growth and release of eggs from the ovaries (ovulation). Without ovulation, it isn’t possible to get pregnant.

How to get treatment for infertility related to PCOS?

Talk to a fertility doctor about ways to help you ovulate and raise your chance of getting pregnant. You can also use an ovulation calculator to see which days in your menstrual cycle you are most likely to be fertile.

 

Treatments of PCOS to improve fertility

• Losing weight. If you have overweight or obesity, losing weight through healthy eating and regular physical activity can help make your menstrual cycle more regular and improve your fertility. Find a personalized healthy eating plan.
• Medicine. After ruling out other causes of infertility in you and your partner, your doctor might prescribe medicine to help you ovulate, such as clomiphene (Clomid).
• In vitro fertilization (IVF). IVF may be an option if medicine does not work. In IVF, your egg is fertilized with your partner's sperm in a laboratory and then placed in your uterus to implant and develop. Compared to medicine alone, IVF has higher pregnancy rates and better control over your risk of having twins and triplets (by allowing your doctor to transfer a single fertilized egg into your uterus).
• Surgery. Surgery is also an option, usually only if the other options do not work. The outer shell (called the cortex) of ovaries is thickened in women with PCOS and thought to play a role in preventing spontaneous ovulation. Ovarian drilling is a surgery in which the doctor makes a few holes in the surface of your ovary using lasers or a fine needle heated with electricity. Surgery usually restores ovulation, but only for 6 to 8 months.

 

PCOS and pregnancy complications

PCOS can cause problems during pregnancy for you and for your baby. Women with PCOS have higher rates of 6:

• Miscarriage
• Gestational diabetes
• Preeclampsia
• Cesarean section (C-section)
• Higher risk of a heavy baby (macrosomia) and of spending more time in a neonatal intensive care unit (NICU).

Sources: https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome#:~:text=Having%20PCOS%20does%20not%20mean,you%20can't%20get%20pregnant.

@drschwank

@optimalperformancezurich

@unesurcent

 

 

 

 

 

 

 

 

PCOS part 1

Polycystic ovary syndrome (PCOS), a hormone imbalance that causes infertility, obesity, and excessive facial hair in women, can also lead to severe mental health issues including anxiety, depression, and eating disorders.

A study supervised by Columbia University School of Nursing professor Nancy Reame, MSN, PhD, FAAN, and published in the Journal of Behavioral Health Services & Research, identifies the PCOS complications that may be most responsible for psychiatric problems. While weight gain and unwanted body hair can be distressing, irregular menstrual cycles is the symptom of PCOS most strongly associated with psychiatric problems, the study found.

 

Menstrual abnormalities in women with PCOS was the strongest predictor for mental health issues, particularly when there are so many other symptoms—like beard growth and infertility—that can make a woman feel unfeminine.

 

Women with PCOS had significantly higher levels of psychological distress than the general population. For more than half of those disorders, the women with PCOS had distress levels statistically similar to those of the female psychiatric patients.

 

Reame et al. 2014 found that when comparing participants with women in the general population, PCOS women had significantly higher scores on all of the symptoms evaluated and on corresponding psychological distress measures, particularly for anxiety, depression, somatization (the conversion of psychological distress to physical symptoms), and interpersonal sensitivity.

 

PCOS is estimated to affect 6 to 17 million women aged 18–44 in the U.S. It is one of the most common causes of infertility. There’s no single test to diagnose PCOS, and there’s no cure. The disorder is typically characterized by an excess production of the hormone testosterone, irregular ovulation, and cysts, or fluid-filled sacs, in the ovaries.

 

How to improve psychological and physical well-being?

-Acknowledging the challenges both the psychological and physical ones.

-Speak with an expert, to relive tension and stress.

-Changing habits can improve symptomatology.

-Exercise improves general, but particularly mental well-being.

-Diet and exercise in combination can boost your body-mind balance and improve symptomatology.

-Seek support for infertility. The earlier the better.

-Talk to other women in the same position and get support from likeminded women, facing similar challenge.

 

Sources: https://www.nursing.columbia.edu/news/psychiatric-complications-women-polycystic-ovary-syndrome-most-often-linked-menstrual

 

——————-———————————————-

PCOS and infertility challenges part 2

Having PCOS does not mean you can't get pregnant. PCOS is one of the most common, but treatable, causes of infertility in women. In women with PCOS, the hormonal imbalance interferes with the growth and release of eggs from the ovaries (ovulation). Without ovulation, it isn’t possible to get pregnant.

 

How to get treatment for infertility related to PCOS?

Talk to a fertility doctor about ways to help you ovulate and raise your chance of getting pregnant. You can also use an ovulation calculator to see which days in your menstrual cycle you are most likely to be fertile.

 

Treatments of PCOS to improve fertility

• Losing weight. If you have overweight or obesity, losing weight through healthy eating and regular physical activity can help make your menstrual cycle more regular and improve your fertility. Find a personalized healthy eating plan.
• Medicine. After ruling out other causes of infertility in you and your partner, your doctor might prescribe medicine to help you ovulate, such as clomiphene (Clomid).
• In vitro fertilization (IVF). IVF may be an option if medicine does not work. In IVF, your egg is fertilized with your partner's sperm in a laboratory and then placed in your uterus to implant and develop. Compared to medicine alone, IVF has higher pregnancy rates and better control over your risk of having twins and triplets (by allowing your doctor to transfer a single fertilized egg into your uterus).
• Surgery. Surgery is also an option, usually only if the other options do not work. The outer shell (called the cortex) of ovaries is thickened in women with PCOS and thought to play a role in preventing spontaneous ovulation. Ovarian drilling is a surgery in which the doctor makes a few holes in the surface of your ovary using lasers or a fine needle heated with electricity. Surgery usually restores ovulation, but only for 6 to 8 months.

 

PCOS and pregnancy complications

PCOS can cause problems during pregnancy for you and for your baby. Women with PCOS have higher rates of 6:

• Miscarriage
• Gestational diabetes
• Preeclampsia
• Cesarean section (C-section)
• Higher risk of a heavy baby (macrosomia) and of spending more time in a neonatal intensive care unit (NICU).

Sources: https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome#:~:text=Having%20PCOS%20does%20not%20mean,you%20can't%20get%20pregnant.

 

@drschwank 

@unesurcent

Women run the world

As currently seven month pregnant woman, I feel more energetic and strong than ever before. A completely unexpected experience! I was expecting to feel low of energy, low in mood, huge, and unattractive. None of the above occurred, rather the complete opposite. I feel absolutely amazing, full of energy, up for new projects, ideas, and business opportunities. There’s no mountain high enough for women to climb. Perseverance, self-confidence, dedication, passion, and a clear vision to strive to the top. That’s what reflects me as a person. I’ve never ever given up in my life. No matter how strong the wind blew against me.

If Plan A didn’t work, I chose plan B, C, D, and back full speed to plan A. My passion and dedication to share this with other women never stops. I like to be an inspiration for other women, bring women together to exchange and encourage each other. That’s the goal of UNE SUR CENT, my female empowerment movement.

@unesurcent

@drschwank

Stress Management bei Endometriosis

Stress verschlimmert die endometriosen-induzierten Schmerzen, denn er führt zu einem Hormonungleichgewicht und kann die Ursache für einen niedrigen Progesteronespiegel sein, und so die Endometriose-herde unkontrolliert stimulieren. Zudem hat das Stressbedingt erhöhte Niveau an Kortisol im Blut einen entzündungsfördernden Einfluss und ist eine wesentliche Komponente der Verschlimmerung der Endometriose, die ebenfalls eine chronische Entzündung darstellt.

 

Was tun gegen Stress?

• Kleine Schritte führen zum Erfolg.
• Routinen etablieren.
• Bewegung in den Alltag einbauen.
• Zeit im Kalender für exklusive me-time blockieren.
• Psychologische Unterstützung, lieber früher als zu spät.
• Support ist immer eine gute Idee.
• Ernährungsberatung zur Unterstützung des Stressmanagements.
• Physiotherapie zur Schmerzlinderung und Aktivitätsförderung.

@drschwank

@unesurcent 

@optimalperformancezurich

Activity/ Sports to reduce symptoms of endometriosis

Stress-reducing activities, such as short HITT-units can reestablish your hormone balance and improve your immune system response. A hormonal equilibrium is essential to reduce symptom severity and general well-being. Exercise or stay active at least 2-3 days a week. Gentle exercises such as yoga, Pilates, tai chi, qi gong or walks combined with 7-15min HITT-units are a perfect choice. Start with the 5min daily exercise rule a day. Manageable routines you can keep up.

 

How to go about it?

-Routines rock!

-Small steps to a new weekly exercise habit.

-Find an exercise buddy, it‘s so much easier to commit!

-Set yourself reasonable, manageable goals.

-The 5min daily exercise/activity rule.

-Get yourself a nice outfit, that you like to wear during your activities. Motivation matters!

 

@drschwank

@unesurcent

@optimalperformancezurich