The Kaldas Center Blog Women's Health News

Improving Women’s Health with 3 Lifestyle Changes

/ Posted in: Health /

Become The Woman You Dream About

How do you become the best version of yourself? The answer can be different for many, but in the field of women’s health and management, there are several lifestyle changes that can influence how your health progresses and is maintained. Not everyone comes to these conclusions on her own, relying instead on help from loved ones, friends or a doctor. Being your best self is a lifelong challenge, but without a doubt, the rewards are worth it.


Lifestyle Changes To Improve Health

The first step to improving one’s health is admitting it needs improvement. This can be especially true if you have been diagnosed with a woman’s health issue such as endometriosis, polycystic ovary syndrome or infertility. Studies show that making and maintaining lifestyle changes can improve symptoms. Read on to learn how actively participating in your daily health empowers the overall quality of your life.


Follow A Healthy Diet

A good day starts with a healthy meal. If you’re looking to drastically improve your everyday health, begin by addressing what you’re putting into your body. Your mother probably said “you are what you eat,” and she was right!

Get down to the nitty gritty. Start tracking what you eat. It’s a great way to help you understand how your food is fueling you (or not fueling you!). Keep a handwritten food journal or consider using a mobile app like MyFitnessPal® or Loseit!. As you record your daily food intake, you will start recognizing what macronutrients and micronutrients you’re overconsuming or lacking.

While macronutrients refer to fats, proteins and carbohydrates, micronutrients refer to other food sources that are just as important to body function and energy levels. Remember the source of these nutrients is especially important! Pick natural foods over processed. Incorporate high-fiber foods and lean meat like poultry and fish into your diet. Aside from the obvious benefits, eating healthy has been proven to lessen symptoms of endometriosis and polycystic ovary syndrome. Learn more from our PCOS and Nutrition infographic. [Link to infographic once uploaded]

Don’t even know where to start when it comes to diet and nutrition? We highly recommend consulting with a nutritionist. Here at the Kaldas Center, we have built a trusted relationship with local nutritionist, Kim Stoeger of Nutritional Healing to help our patients learn more about their personal dietary needs. Learn more by visiting the Nutritional Healing website.


Make A Workout Routine

As you ease into maintaining a healthy diet, it’s a good idea to also incorporate a workout routine. Your workout routine can be as simple or as intricate as you want to make it! However, the Department of Health and Human Services recommends 30 minutes of daily exercise as a general rule.

Working out plays a large role in helping to improve and maintain your health, especially if you’ve been diagnosed with endometriosis. Here’s how exercising can help to relieve the pain experienced through endometriosis:

  • Manages painful symptoms
  • When done correctly, exercise does not exacerbate symptoms
  • Improves blood flow, ultimately improving circulation
  • Releases endorphins that can act as a natural pain reliever
  • Lowers estrogen, which reduces endometriosis symptoms

Before you make a workout routine for yourself, be sure to consult your doctor about your symptoms. It’s important to discuss any and all health issues to make sure your daily exercise appropriately aids your long-term health goals. Then, get moving with our five ideas for exercising.


Benefits of Reducing Stress

Coping with stress is a struggle. When exacerbated by health troubles, stress can be difficult to overcome. According to the Department of Health and Human Services, women are also more likely to have physical symptoms of stress than men.

When dealing with an overwhelming amount of stress, your body will release hormones that can raise blood pressure, heart rate and blood sugar. These spikes can affect long-term health if you don’t manage your stress.

For example, if you’re trying to become pregnant while under high stress, your fertility may be affected. Doctors suggest that stress can play a 30 percent role in all infertility problems.

According to the Center for Disease and Control Prevention, try coping with stress in the following ways:

  • Keep a journal
  • Exercise
  • Meditate
  • Eat healthy
  • Get enough sleep
  • Take a break when you’re stressed
  • Seek counseling
  • Avoid alcohol

Being your best self goes hand in hand with making lifestyle changes to improve health. If you’re looking for ways to build a better diet, develop a workout routine or cope with stress, reach out to the Kaldas Center at 920-886-2299 or visit We’ll talk with you about these tips for improving women’s health.




With battling infertility for years, Dr. Kaldas made our dream come true! We had tried to get pregnant naturally for about 2 years. We then decided to seek medical help. After multiple unsuccessful medicated cycles and multiple failed intrauterine inseminations (IUI) and multiple doctors we were finally referred to Dr. Rami Kaldas. After meeting Dr. Kaldas for the first time, we had regained our hope in achieving our dream of having a baby. We were distraught and lost after dealing with infertility for the past 3 years, but Dr. Kaldas gave us that newfound hope. He gave us reassurance and helped reduce our stress and anxiety. After only 2 months of being treated by Dr. Kaldas, we were pregnant! He is a true professional in his field! We are very thankful to have met Dr. Kaldas. During our pregnancy he was still by our sides ensuring the successful delivery of our little one. He is very dedicated, knowledgeable and committed to each of his patients. The night I went into labor he had worked an entire day, stayed the entire night and worked the following day as he had multiple other deliveries and appointments to keep. He is very driven and dedicated to his patients and it shows. No amount of thanks will ever be enough. I highly recommend Dr. Kaldas to anyone dealing with infertility or pregnancy!

Sarah / Menasha, WI