Tools

Basal body temperature is used to monitor fluctuations in a woman's monthly cycle and to determine how well the thyroid is working. Historically, one of the most consistent ways of assessing one's thyroid function is by checking body temperature because this reflects the thyroid's influence on the body's metabolic rate.1 A basal body temperature that is consistently less than 97.8° F over a period of one month may indicate low thyroid function. Other tests, primarily blood tests, have been developed to check thyroid function. However, these values may come back normal even though symptoms of hypothyroidism are present.

Signs and symptoms of hypothyroidism include any of the following: dry or thinning hair, fatigue, dry skin, short nails with white spots, poor circulation with cold hands and feet, shivering spells, fluid retention, difficulty losing weight, slow digestion, constipation, mental tiredness, depression, poor memory, habitual headache that is usually worse in the morning, ringing in the ears, disturbed sleep, achey, stiff joints, low/high blood pressure and a slow heart rate.

MEASURING YOUR BASAL BODY TEMPERATURE

1. Shake down the thermometer below 95°F, and place it beside the bed before going to sleep.

2. On waking, place the thermometer under your armpit or in your mouth and rest for 5-10 minutes. The less movement you make, the more accurate the reading.

3. Record the date and your temperature on the chart on the back of this page. For women, make day 1 the beginning of your menses. So if you know where you are in your cycle, you can start on that day i.e.., if you are on day 15 of your cycle, you would put your first day's reading under day 15. Record subsequent temperatures for the rest of the month and start over on day 1, the first day of your menses. If you don't know where you are in your cycle, record your basal body temperature on a separate piece of paper until you begin your menses and then fill in the chart.

4. Record your temperature for one full month.

5. Please bring your chart in with you to your next appointment.

This will aid us in determining if low thyroid function is contributing to your state of health.

Reference

1. Hypothyroidism-The Unsuspected Illness, B. Barnes & L. Galton, 1976.

Type        Description                                     Cost            Effect.        Advantages            Disadvantages   

None        unprotected random intercourse        $0              11%                                            89% get pregnant each year

Condom    Latex tube to cover penis during      $6-$10        88%        Will block AIDS virus        Must be applied during  intercourse                                                                                            Nonoxyl-9 may inhibit      love-making   some                                                                                                                             AIDS virus                        decrease male  sensitivity

Cream, Jelly    Inserted in vagina up to 1 hr       $12            79%        May inhibit AIDS virus        Possible  irritation
Foam               before intercourse

Condom &    Use of 2 barrier methods together                   99%        Very effective       
Foam/Jelly

Vaginal     Small suppository inserted in the    $7        75%        May inhibit AIDS virus        Requires insertion during love-
Insert        vagina 10-15 before intercourse                                                                                  making, irritation

Sponge        2 inch round sponge with removal    $5.50        70-82%        May inhibit AIDS virus        Cannot provide good barrier
strap impregnated w/ nonoyl-9                        may leave in for 24 hrs        after pregnancy, irritation

Diaphragm    Palm-sized , Frisbee-shaped, flex-    $20 + jelly    82%-90%    May insert  6hrs before        Increased tendency to urinary
ible rubber - Apply 1 tsp. jelly/cream                    leave in until am/cream        infection/replace yearly/must        insert more in vagina                            may inhibit AIDS virus        use cream w/ each use

Cervical Cap    Heavier rubber, smaller cup covering    $100-$150    82%-90%    Lasts 10 years/May leave    2nd pap after 3 months to rule
cervix only/jelly or cream optional                    in 3-7 days            out cervical irritation/appl. &
removal requires practice/cap                                                             alone will not stop AIDS virus

Birth Control    Estrogen & progesterone taken  to    $20 month    99%        Easy, regular routine        Does not stop AIDS virus
Pills        prevent  ovulation/Or progesterone                                    Edema, nausea, wt. gain,
taken every day to prevent implantation                                    blood clots/Increased heart
attack risks if smoke

IUD        Small metal, plastic wire some impreg-    varies        94%        Should be changed yearly    Does not stop AIDS virus/
nated w/ cooper, progesterone inserted                                    uterine perforation pelvic
in uterus to prevent implant                                        inflammatory disease

Progesterone    2 inch stick implanted in inner upper    varies        high        Lasts 5 years            Must be removed when
Implant        arm under local anesthetic                                        finished/possible infection,
irritation

Rhythm        Using abstinence or birth control    $0        80%        Approved by Catholic Church    Requires discipline &
during day 10-20 of cycle                    & others if abstain during     cooperation
fertility

Fertility         Determination of female fertile time    $0    95%        May bring couple closer        Best learned in a class
Awareness    using AM temperature & mucus I                Increase awareness of body    requires cooperation of
inspection/Use abstinence or birth                cycles                partner/Daily temp & inspect.
control during fertility                                        required

Breastfeeding Suggestions & Benefits

Establishing Breastfeeding:

•  Find a comfortable position away from stress to nurse.  This allows easy let-down.
•  Bring the baby to the breast rather than the other way around.  This avoids pulling on the nipple which creates poor suction and nipple soreness.
•  Allow the baby to develop their own patterns; attempts to schedule increases parental anxiety and imposes stress on the baby.  Allow time for adjustment to the outer world.  A pattern will develop between you and your baby.
•  Babies will feed between 8 to 18 times a day.  Some learn the skill of suckling more quickly than others.  Allow for your baby's uniqueness.

Read more: Breastfeeding

BREATHING EXERCISES

1. Belly Breathing
a.    Sit in a comfortable chair. Let your body relax. Place your hands on your waist, with your fingers pointing toward your belly. Feel your hands move out and apart as you breathe in. Notice how they move inward and together as you breathe out. Try imagining that you are pouring liquid into a cup. That is how you fill your belly with air. Reverse that sensation as you exhale.
b.    Practice for at least 10 minutes per day. As you become adept, you will be able to experience a great deal of relaxation by taking 10 deep belly breaths at any time of the day. You will receive more benefit if you practice more often during the day.

2. Relaxation Breathing
This combines belly breathing with visual/auditory focus. For 10-15 minutes per day, practice your belly breathing. As you do this with your eyes closed, hold a single image/sound in your mind. You can choose something like imagining a candle flame, a beautiful scene, a single tone, simple tune, or single word or sentence, repeated. Some people find that a visual image works better, some people find that a sound or word works better. Another option is to hold the sensation of energy or “breath” moving through your body.

3. Guided Breathing
As you are breathing from your belly, follow your breath to any area of tightness in your body. Hold your attention there, allowing your “breath” to wash over the tense tissues. Imagine that you are breathing in energy and breathing out tension. Hold your attention in that place and continue your belly breathing until the tightness releases. Allow your attention to find the next location of tightness…

4. Relaxation Posture
Lay down on your back on a comfortable surface. Place your feet and calves on a piece of furniture, or on a stack of pillows, so that you have hips and knees bent, with your legs above your body. This will allow the blood to return to your body core, producing a shift in your nervous system which makes relaxation easier. Practice 15 minutes of belly breathing in this position, with your eyes closed, two times each day.