Pelvic Health & Orthopedic Physical Therapy
Addressing your questions about pelvic, women's, and musculoskeletal health. Health is a journey. Movement is healing!
3...2...1....Happy 2018! Have any resolutions lined up and ready to go? Still working on that perfect beach body from last year? Health is a physical, mental, and emotional journey to improved well-being. Taking small steps is the key to making larger changes.
Weight Loss So let's talk about the most popular resolution out there, losing weight. The intention is good, the application can be really tricky. Weight loss is a combination of positive attitude, healthy diet, and exercise. It is important to have all three. It's also important to keep your expectations reasonable, losing 5 pounds a week isn't healthy or sustainable! You are just going to gain all that weight back plus some once the diet, exercise, or pill you are on stops. So what is reasonable? Shedding 1-2 pounds of weight a week is reasonable and healthy if you are correctly nourishing your body. You can track your food and calorie intake as well as exercise and the amount you are losing on applications like MyFitnessPal or FitBit. Diet In terms of diet there are SO many fad diets out there. You really can't beat increasing good ole fruits and veggies and cutting down on processed foods. Decreasing the amount of sugar or fried food you have is also important. Maybe you decide just cutting down on how often you eat out because a lot of times those restaurants could be prepare your food in an unhealthy way even if it seems healthy. Drinking more water is another excellent New Year's resolution. Our body's crave water especially our bladder and gut, yet we oftentimes are not getting nearly enough water throughout the day. (The dry air in the winter months also dehydrates our bodies). Exercise Don't rush out and buy a gym membership unless you REALLY want to work out at the gym. It's not for everyone. There are so many forms of exercise out there. You may just start with a brisk walk to get your blood pumping! Our bodies need moderate exercise multiple times throughout the week. So make sure whatever you are doing you are increasing your blood pressure and getting a little sweaty. Try a few things and find what you like! Biking, hiking, running, tai chi, yoga, pilates, zumba, aerobics, swimming, weight lifting, crossfit...the sky is the limit. A lot of places will let you try a class for free or even let you have a few classes discounted before purchasing a full membership. So shop around. Mental Health Don't forget to take care of your mind! Managing your stress is so important. Maybe you set a goal to meditate or journal this year. Maybe it is to recognize more positivity around you. Maybe you finally take the plunge this year to link up with a counselor or psychologist. Environmental Health The space you surround yourself with is important to your well-being as well. You may find yourself making resolutions about your environment. Are you going to keep a cleaner house? Recycle more? Cut down on the plastic water bottles you use? How will your environment impact you and vice versa? There are no limits to the options for resolutions. There are so many new and exciting things on the horizon whether you pursue a goal with your personal health or do something broader! It's that time of the year. The chill of winter nips at every exposed part of skin. You constantly feel dry. It is already almost the end of December. Everyone is caught up in the hustle and bustle of the holiday season. It is supposed to be a joyous and relaxing time of the year, but for most it is a time of insurmountable stress. Stress about meeting deadlines. Stress about finances. Stress about holiday shopping. Stress about time with family. Stress about lots about different things. Heck I feel it just when I am trying to get in and out of the parking lot at Target. I might just stop going until the holidays are over so I don't get hit.
Stress and anxiety can not only cause negative psychological health effects, but it can also have physical effects on the body. Stress can change your bowel movements, make you nauseous, change your sleeping patterns, make you feel less rested, and lower your ability to fight diseases. So during the craziness of the next few weeks remember to take a few minutes for yourself each day. One great way to practice self care is deep breathing and meditation. Utilizing the diaphragm (a muscle that sits under your lungs) to breathe deeper can help to relax your body and nervous system. It can also make you feel more well rested. Oh gosh you don't know how to meditate? There's an app for that, quite a few actually and YouTube videos galore. Here are just a few for your viewing pleasure: 1. Stop, Breathe, Think: Meditate 2. Smiling Mind 3. Aware: Meditation & Mindfulness 4. Headspace 5. Calm So download an app to your phone and set aside a few minutes before you start your day and at the end to help keep yourself in a positive space during the holiday season. |
AuthorHello! I am Caitlyn, Doctor of Physical Therapy and Board Certified Women's Health Physical Therapist working in St Louis, Missouri. Faculty in developing residency program. Endowarrior Categories
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