The holidays are often called the “most wonderful time of the year,” but for many adults, they bring as much stress as joy. Late nights, festive meals, and family obligations can throw your body off balance—physically, mentally, and hormonally. Even small disruptions in sleep, diet, or stress can affect mood, energy, and overall well-being. Irregular routines, travel, and extra social obligations can amplify these effects, but being mindful of your habits and taking proactive steps can help you enjoy the season while maintaining wellness.

Four Ways to Stay Balanced This Holiday Season

Dr. Joseph Leveno, an experienced OBGYN at Medical City Plano, Texas, works with patients to develop small, intentional habits that support hormone balance and overall well-being during the busy holiday season. Focusing on sleep, stress management, nutrition, and movement can help maintain energy, mood, and balance—even amidst the holiday hustle. Here are four practical strategies to keep your body and mind in check:

1. Prioritize Quality Sleep

Sleep is one of the most powerful tools for hormonal balance. Adults generally need 7–9 hours per night to keep cortisol and melatonin levels steady. Disrupted sleep can increase cortisol, leading to irritability, anxiety, and sugar cravings, while irregular schedules can throw off melatonin, which regulates sleep cycles.

Maintaining a consistent bedtime during the holidays is essential. Simple strategies—dimming lights before bed, avoiding afternoon caffeine, and keeping devices out of the bedroom—can improve sleep quality. A well-rested body supports mood, energy, and the immune system, helping you navigate the season more smoothly.

2. Manage Stress Effectively

Holiday stress is real. From coordinating family gatherings to navigating crowded stores, it’s easy to feel overwhelmed. Stress triggers the release of cortisol, which, in high or sustained levels, can affect digestion, sleep, and even fertility.

Incorporating small stress-reduction practices can make a big difference. Deep breathing exercises, short walks around the neighborhood, or a few minutes of guided meditation can calm the nervous system and reduce tension. Even five minutes of focused breathing can help reset your mood and energy levels during hectic days. By proactively managing stress, you not only support your hormones but also enhance your enjoyment of the season.

3. Maintain a Balanced Diet

Holiday meals can be rich and tempting, but balancing protein, healthy fats, and fiber helps stabilize blood sugar and prevent mood swings. Simple strategies include starting meals with vegetables, choosing lean proteins like turkey or fish, and adding healthy fats such as nuts or olive oil.

For personalized guidance, Dr. Leveno offers in-office wellness coaching with Lisa Mize, B.S., to help you develop nutrition and lifestyle habits that support hormone balance, energy, and overall well-being.

4. Keep Moving

Physical activity is another powerful tool for hormone health. Exercise stimulates endorphin production, which can elevate mood, reduce stress, and improve sleep. Even light activities—like walking after a holiday meal, doing a short yoga session, or stretching while watching holiday movies—can make a noticeable difference.

Dr. Leveno encourages patients to integrate movement into daily routines rather than attempting intense workouts sporadically. Consistency, even in small doses, supports metabolic function, enhances mood stability, and helps counteract the sedentary tendencies of holiday gatherings.

Listen to Your Body

The holidays are a time for joy, but they can also test your physical and emotional resilience. Listening to your body’s needs—whether that’s taking a nap, saying no to extra obligations, or choosing healthier food options—is essential. Paying attention to sleep, stress, nutrition, and movement allows you to maintain hormonal balance and feel your best.

Women, in particular, may notice hormonal fluctuations during the holiday season that affect mood, energy, and sleep—especially if they are pregnant. Regular check-ins with a healthcare provider, such as Dr. Leveno, can help address any concerns, provide guidance on wellness strategies, and ensure that your body stays in balance throughout the season and beyond.

Take Control This Holiday Season

By prioritizing sleep, managing stress, eating balanced meals, and staying active, you can enjoy a healthier, happier holiday season. Hormonal balance isn’t just about feeling good—it supports energy, mental clarity, and overall well-being, allowing you to fully embrace the joy of this time of year.

If you’re interested in personalized guidance to maintain hormonal health and wellness during the holidays, Dr. Leveno is available to help. From preventive care to tailored strategies for sleep, stress, and nutrition, you can take proactive steps toward a balanced and vibrant season by calling his office at Medical City Plano (972) 596-5821 to book an appointment. 

Pregnancy is often described as a beautiful, life-changing journey—but it can also present unique challenges. Not all pregnancies are the same, and some require extra monitoring and care to ensure both mother and baby remain healthy. These are known as high-risk pregnancies. Understanding what factors classify a pregnancy as high-risk can help expectant mothers receive the proper support and guidance from experienced healthcare professionals.

Maternal Factors That May Increase Risk

One of the most significant contributors to a high-risk pregnancy is maternal health. Certain pre-existing conditions can increase the likelihood of complications during pregnancy. For example:

• Age over 35: While women of any age can have healthy pregnancies, those over 35 may face increased risks of complications such as gestational diabetes, high blood pressure, and chromosomal abnormalities in the baby.

• Chronic health conditions: Women managing diabetes, high blood pressure, autoimmune disorders, or heart disease may require closer monitoring throughout pregnancy. These conditions can affect both maternal and fetal health, making early intervention and consistent prenatal care essential.

• Obesity or underweight status: Both extremes of body weight can impact pregnancy outcomes. Excess weight may increase the risk of gestational diabetes, preeclampsia, and cesarean delivery, while being underweight can contribute to low birth weight or preterm labor.

By carefully evaluating these factors and addressing potential complications, expectant mothers can take proactive steps toward a safer pregnancy. Dr. Joseph Leveno, a highly experienced OBGYN at Medical City Plano, specializes in guiding patients through these high-risk scenarios, providing personalized care to help both mother and baby thrive.

Pregnancy-Related Complications

Even if a woman starts pregnancy in good health, complications can still arise that classify the pregnancy as high-risk. Some common pregnancy-specific issues include:

• Multiple gestation (twins, triplets, or more): Carrying more than one baby can increase the risk of preterm labor, low birth weight, and gestational diabetes. High-risk pregnancies with multiples often require more frequent monitoring and ultrasounds to track fetal growth and maternal health.

• Preeclampsia: This condition is marked by high blood pressure and signs of organ damage, usually after the 20th week of pregnancy. If left untreated, preeclampsia can pose serious risks to both mother and baby. Early detection and management are key, and Dr. Leveno works closely with his patients to monitor blood pressure and organ function throughout pregnancy.

• Gestational diabetes: Some women develop diabetes during pregnancy, which can increase the risk of high birth weight, preterm birth, and complications during delivery. Careful monitoring of blood sugar levels and nutrition is essential for reducing these risks.

Addressing these complications early through regular prenatal visits allows for timely interventions that can make a significant difference in outcomes for both mother and baby.

Lifestyle and Pregnancy History

Lifestyle choices and previous pregnancy experiences can also play a role in classifying a pregnancy as high-risk. Important considerations include:

• Smoking, alcohol, or drug use: These habits can negatively impact fetal growth and development, increase the risk of preterm birth, and contribute to long-term health issues for the baby. Quitting or avoiding these substances is strongly recommended.

• Previous preterm birth or pregnancy complications: Women who have experienced preterm labor, stillbirth, or other complications in prior pregnancies may require additional monitoring in subsequent pregnancies.

• Genetic conditions or family history: Certain inherited conditions may increase the risk of complications. Genetic counseling can help assess these risks and guide prenatal care decisions.

Dr. Leveno emphasizes a proactive approach, working with patients to minimize lifestyle-related risks and address any concerns related to pregnancy history. This guidance can improve the likelihood of a healthy pregnancy and delivery.

Why Partnering with a High-Risk Pregnancy Specialist Matters

High-risk pregnancies benefit from specialized care and closer monitoring. This may include more frequent ultrasounds, lab tests, or consultations with maternal-fetal medicine specialists. Having a knowledgeable OBGYN like Dr. Leveno ensures that you receive comprehensive care tailored to your unique needs.

From evaluating your medical history to guiding you through nutrition, exercise, and prenatal testing, a high-risk pregnancy specialist is your partner in maintaining both maternal and fetal health. Early intervention and ongoing support can significantly reduce complications and help you feel confident throughout your pregnancy journey.

Take the First Step Toward a Safe Pregnancy

If you suspect your pregnancy may be high-risk or simply want to ensure the best possible outcome, scheduling a consultation with Dr. Leveno at Medical City Plano is the first step. With personalized guidance, careful monitoring, and compassionate support, Dr. Leveno helps expectant mothers navigate their pregnancies safely, giving both mom and baby the healthiest start possible.

Preventive screenings help detect potential issues early, when treatment is most effective, and allow women to maintain wellness and vitality as they age. From your 20s through your 50s, understanding which screenings are recommended at each stage can make a significant difference in long-term health outcomes.

Regular check-ups are more than a routine—they provide insight into your overall health, help identify risk factors, and create a roadmap for prevention. By knowing what tests are appropriate for your age and personal health profile, you can stay proactive and confident in managing your well-being.

Personalized Preventive Care with Dr. Leveno

For women navigating these age-specific health needs, Dr. Joseph Leveno, OB/GYN at Medical City Plano, provides guidance on preventive screenings and wellness strategies. His practice focuses on ensuring each patient has a tailored plan for staying healthy, from routine blood work to screenings for reproductive, cardiovascular, and bone health.

Dr. Leveno works with women to evaluate individual risk factors such as family history, lifestyle, and hormonal changes, helping them understand which screenings are most important at each stage of life. By combining age-appropriate testing with practical lifestyle guidance, patients can proactively address health concerns before they become serious.

Health Screenings in Your 20s and 30s

Early adulthood is a time to establish healthy habits and begin regular preventive care. Key screenings for women in this age group include:

• Pap Smears: Detect cervical changes and reduce the risk of cervical cancer.
• STI Screenings: Identify infections that may not show symptoms but affect reproductive health.
• Blood Pressure Checks: Detect high blood pressure early to protect your heart health.
• Cholesterol Monitoring: Identify potential risk for heart disease later in life.

Establishing these screenings early sets the stage for long-term health and encourages consistent care habits.

Screenings in Your 30s and 40s

As women enter their 30s and 40s, additional screenings help catch changes related to metabolism, hormonal shifts, and chronic disease risk.

• Mammograms (based on risk): Breast cancer screening can begin around age 40 or earlier for higher-risk individuals.
• Thyroid Checks: Assess for hormonal changes that can affect energy, weight, and mood.
• Routine Blood Work: Evaluate cholesterol, blood sugar, and other indicators of overall health.

With the guidance of a knowledgeable OB/GYN like Dr. Leveno, women can ensure their screening schedule aligns with personal risk factors. Any necessary referrals are coordinated to provide comprehensive care.

Screenings in Your 40s and 50s

Women in their 40s and 50s may face new challenges related to aging and menopause. Screening during this period emphasizes prevention and early detection of chronic conditions:

• Mammograms: Continue regular breast cancer screenings based on risk.
• Bone Density Tests: Detect early signs of osteoporosis to guide preventive measures.
• Colon Cancer Screening: Early detection improves outcomes for colorectal health.
• Heart Health Monitoring: Regular blood pressure and cholesterol checks help prevent cardiovascular disease.

Pairing these screenings with a healthy lifestyle—balanced nutrition, regular exercise, and stress management—supports optimal wellness during midlife and beyond.

Why Tracking Your Health Over Time Matters

Monitoring your health over time provides invaluable insight into trends and patterns that may not be obvious from a single appointment. Tracking metrics such as blood pressure, cholesterol levels, blood sugar, and body weight helps you and your healthcare provider identify changes early and respond with lifestyle adjustments or medical intervention.

Keeping a personal health record also allows you to see the impact of healthy habits, giving motivation to continue positive behaviors. Women who maintain consistent records are often more engaged in their care and better prepared to make informed decisions about screenings, preventive measures, and overall wellness.

Practical Habits to Support Your Health

In addition to regular screenings, building healthy habits into your daily routine is one of the simplest and most effective ways to take care of yourself. Small, consistent choices—like what you eat, how you move, and how you manage stress—can have a big impact on your energy, mood, and overall health. Focusing on realistic, easy-to-maintain habits helps keep both your body and mind strong and gives you confidence in managing your well-being.

• Nutrition: Eat a variety of fruits, vegetables, whole grains, and lean proteins.
• Physical Activity: Regular movement like walking, yoga, or strength training supports heart, bone, and joint health.
• Stress Management: Mindfulness, meditation, and adequate rest protect both mental and physical health.
• Hydration: Drinking enough water supports circulation, energy, and overall wellness.

By making these habits a regular part of your daily life, you not only maximize the benefits of preventive screenings but also take an active role in maintaining long-term health. Over time, these consistent choices can boost your energy, improve your quality of life, and help you feel your best every day.

Stay on Top of Your Wellness

Taking control of your health begins with understanding which screenings and preventive measures are right for you. Regular check-ups provide valuable insight into your overall well-being, helping you catch potential issues early and giving you the tools to maintain long-term wellness.

Dr. Leveno at Medical City Plano provides personalized care for women at every stage of life, helping you navigate preventive testing, assess risk factors, and build a plan for long-term wellness.

As we embrace the cozy meals and seasonal celebrations of fall, it’s a good time to focus on heart health—especially for women over 40. Cardiovascular wellness becomes increasingly important as we age, and hormonal changes during perimenopause and menopause can affect heart function. Taking proactive steps in lifestyle and medical care can support long-term cardiovascular health and overall well-being.

Dr. Joseph Leveno, OB/GYN at Medical City Plano, Texas, provides care that integrates women’s health and heart wellness, helping patients navigate midlife changes and adopt strategies to maintain a strong, healthy heart.

Understanding Midlife Heart Health

Heart health is influenced by a combination of biological, lifestyle, and environmental factors. After 40, women may face increased risk due to changes in hormone levels, metabolism, and overall cardiovascular function. Early awareness and preventive action are essential to reduce the risk of heart disease and promote long-term wellness.

Key factors affecting heart health after 40 include:

• Hormonal Shifts: Reduced estrogen levels can influence blood vessels, cholesterol, and circulation.
• Chronic Health Conditions: High blood pressure, diabetes, obesity, and thyroid disorders can affect heart function if not managed properly.
• Lifestyle Choices: Sedentary behavior, diets high in processed foods, smoking, and excessive alcohol intake can elevate cardiovascular risk.
• Stress and Sleep Patterns: Ongoing stress, anxiety, and disrupted sleep can impact blood pressure and heart function.
• Genetics: Family history may increase susceptibility to heart disease, highlighting the need for early monitoring.

Recognizing these factors allows women to take actionable steps and seek professional guidance when needed.

Integrating Heart Health into Women’s Care

Dr. Leveno’s practice at Medical City Plano emphasizes comprehensive care for women, including heart health as part of routine wellness. Through preventive visits, assessments, and personalized recommendations, patients receive guidance on maintaining cardiovascular wellness during midlife. This approach includes monitoring key indicators like blood pressure and cholesterol, as well as discussing lifestyle adjustments tailored to individual needs.

Women can benefit from strategies that support healthy hormone balance, maintain energy levels, and reduce cardiovascular risk. Nutrition, exercise, and preventive screenings are all components of a holistic approach to long-term heart health.

Practical Lifestyle Habits for a Healthy Heart

Supporting your heart doesn’t have to feel overwhelming. Small, consistent habits can make a big difference over time. Focusing on nutrition, movement, and daily wellness practices helps keep your cardiovascular system strong.

• Seasonal, Nutrient-Rich Eating: Incorporate fall vegetables, leafy greens, whole grains, and omega-3-rich foods like salmon, walnuts, and flaxseeds. These help reduce inflammation and support healthy circulation.

• Mindful Holiday Choices: Holiday foods and desserts are part of the season, but balancing them with vegetables and whole foods can prevent overindulgence and maintain steady energy.

• Regular Physical Activity: Aim for daily movement such as walking, yoga, or light strength training. Consistent exercise improves circulation, maintains healthy weight, and boosts energy levels

• Stress Management: Mindfulness, meditation, or simple breathing exercises can lower blood pressure and support overall cardiovascular function.

• Hydration: Drinking plenty of water is essential for circulation and energy. Herbal teas or infused water make hydration enjoyable and heart-friendly.

Integrating these habits into your daily routine creates a foundation for long-term heart wellness. Small changes, when repeated consistently, add up to meaningful benefits for your cardiovascular health.

Preventive Care for a Strong Heart

Keeping your heart healthy involves more than diet and exercise—regular check-ups are an essential part of maintaining cardiovascular wellness. Routine wellness visits help track blood pressure, hormone health, cholesterol, and blood sugar, giving you a clear picture of your overall heart health and any potential risk factors.

During these visits, your healthcare provider can evaluate your age, lifestyle, family history, and hormonal changes to create a personalized plan for heart health. This may include targeted screenings like cholesterol panels or EKGs, along with practical guidance on nutrition, exercise, stress management, and hydration. By making preventive care a regular habit, you can stay ahead of potential issues and build a strong, sustainable plan for long-term cardiovascular wellness.

Taking Control of Cardiovascular Wellness

Heart health after 40 is about supporting long-term energy, resilience, and overall well-being. Combining daily healthy habits with professional care helps reduce cardiovascular risk and maintain quality of life.

Dr. Leveno’s expertise in women’s health ensures patients receive guidance tailored to their stage of life. From lifestyle recommendations to preventive screenings, he emphasizes proactive steps that contribute to stronger heart health and holistic wellness. Support your heart this season. Schedule a wellness appointment with Dr. Leveno at Medical City Plano.

Happy Thanksgiving! 

This Thanksgiving, we’re grateful for the gift of health, family, and community. May your day be filled with love, laughter, and moments of gratitude.
Whether you’re celebrating with family, friends, or quietly at home, take a moment to appreciate the little things that make life meaningful.

From all of us, wishing you a safe and joyful Thanksgiving!

Reminder that our office will be closed November 27, 2025.