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Dad To BE

Another great day in our office! Thanks to our staff and Texas FamiliCare for making Gabriel’s dad to be baby shower a hit! We can not wait to meet the newest addition to the family.


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Hot Flashes: Triggers to Avoid

woman with menopause holding a cup of coffee

You may not think about hot flashes until you’re in the middle of one that hit without any warning signs, and then you’re desperately trying to figure out how to remedy it. Being proactive and knowing what triggers to avoid is just as, if not more, important than treating a hot flash once it has struck. Menopause may be inevitable, but there are plenty of things you can do to at least reduce the number of hot flashes you have to endure. Here are some of the most common triggers that may bring on this symptom of menopause, and how you can work to avoid them.


Your Environment

If you live in an area that is typically hot, or if you’re in a building that has the heat on high, you are more likely to experience hot flashes. Dress for the weather, have drinking water available, and when possible, use air conditioning.


Hot Food and Beverages

Both hot in temperature as well as spicy food can be potential triggers for hot flashes. Whether it’s a bowl of soup, coffee, hot tea, or hot sauce, your body temperature will climb due to the temperature of what you’re consuming, and due to the heat that is produced when your body is digesting. In addition to the heat of coffee, caffeine has also been known to make individuals more prone to hot flashes.



You already know about many of the negative effects smoking can have on your body, and triggering hot flashes is another one you can add to the list. For avoiding hot flashes, cigarettes and secondhand smoke should always be avoided.



Staying hydrated is important at all times, no matter what’s going on in your life, but it is especially important while your body’s hormones are constantly fluctuating. Drinking plenty of water is good for your overall health, and consuming cool or cold water will aid in keeping your body at a good temperature for avoiding hot flashes.


Hot Tub or Bath

Although this can be extremely relaxing, the hot and steamy environment will quickly escalate your body’s core temperature. As was mentioned previously, this can potentially lead to, yes, a hot flash.
Every woman’s body will respond differently to different possible triggers. Ideally, it is a good idea to steer clear of every item listed, but we know that’s not always possible.  Be mindful of these and when you discover which ones you are affected by, you will know what to avoid. Be sure to read our blog on hot flash remedies. If you’d like to know more about clinical research being conducted for hot flashes, click here.

Eat Good Food. Lower Bad Cholesterol.

older couple eating healthy breakfast

If you or a loved one suffer from having high cholesterol, you know there’s a whole list of foods that your doctor has probably told you not to eat. There are plenty of foods that can lead to high cholesterol, but what about the foods you should eat? Rather than focusing on what not to do, let’s take a look at some of the things you can eat that will help reduce bad cholesterol (LDL) – all of which are still pretty tasty. So, here are seven foods you can feel good about eating.



Here’s a food that’s perfect for snacking, and will help reduce your cholesterol levels. A study conducted by the American Journal of Clinical Nutrition showed a significant reduction in LDL when participants consumed walnuts or almonds. Although these nuts are good for your heart, they are high in calories, so portion control is key here.



Changing up your breakfast a bit could be a big factor in lowering cholesterol. Adding two servings of oats to your morning meal could reduce LDL by about 5% in just six weeks. The key player in oats is a substance called beta-glucan that absorbs LDL, which is later excreted by the body.


Salmon and Fatty Fish

If you’re not getting sufficient amounts of Omega-3 in your diet, here is the perfect opportunity to increase your fish oil intake while decreasing your bad cholesterol. Omega-3 has been shown to fight heart disease, dementia, and a number of other health risks. When you replace saturated fats with the ones found in salmon, sardines, and herring, you may be able to raise HDL (that’s the good kind) by as much as 4%.



Surely you heard the little rhyme when you were a kid. Well, beans truly are good for your heart. Research was conducted at Arizona State University Polytechnic and they discovered that adding half a cup of beans to soup has the potential to reduce total cholesterol by as much as 8%.



Not only is garlic capable of making just about any dish delicious, but it’s also great for lowering LDL. It can help prevent blood clots, reduce blood pressure, and fight infections. New studies have found that it can help stop artery-clogging plaque early on by preventing cholesterol particles from clinging to artery walls. Two to four fresh cloves a day are recommended for maximum potency.



Commonly referred to as a superfood, spinach is packed full of lutein which is found in dark leafy green vegetables and egg yolks. Lutein was already known for its many benefits to our eye health, but now research says that consuming just half a cup a day of foods rich in lutein can help your body guard against heart attacks by fighting off cholesterol invaders that may cause clogging.



While not quite as diverse as garlic, avocado is delicious, versatile, and a good source of monounsaturated fat, which is a type of fat with the potential to raise HDL while lowering LDL. Additionally, avocado is rich in beta-sitosterol, a plant-based fat that lowers the amount of cholesterol the body absorbs from food. Like nuts, these tasty fruits are a little high in calories, so moderation is key here once again.
Eating healthy often gets a bad rap for being bland or boring, but all of these foods – especially paired with the right recipe – can be made into an amazing meal. There are many great websites that have several terrific recipes, so take a look around and find the heart-healthy recipe that’s perfect for you. And, if you’d like to learn about the latest clinical research for high cholesterol, click here.