We all know that women’s bodies are different from men, but to what extent do we truly understand how women can take unique preventative measures to live a long and healthy life?
Here are 5 health conditions that affect women, and how you can take care of yourself now to prevent them from arising or escalating in the future.
1. Stress
Stress affects all of us in varying degrees depending on circumstances, but in a survey conducted by the American Psychological Association, 50% of women are likely to report being stressed, compared to 39% of men. Stress is related to inflammation, high blood pressure, and a weakened immune system, and can be a pre-cursor to many, more serious, health conditions. Take care to reduce stress now, before it becomes more severe! Get plenty of sleep, eat well, hydrate, address and remove the root cause of your stress, and let something go when you feel overwhelmed.
2. Osteoporosis and osteoarthritis
According to the National Osteoporosis Foundation, Osteoporosis affects 44 million Americans, 68% of which are women. Osteoarthritis is the most common type of arthritis, and is the leading cause of disability in the United States. To slow down or prevent the onset of these diseases, ensure a diet rich in a variety of vitamins and minerals, especially calcium and vitamin D. It also helps to have regular weight-bearing activity to keep core muscles and joints strong, and to maintain a healthy weight.
3. Urinary tract issues
Affecting women more often than men, things like urinary tract infections (UTI’s), incontinence, pelvic floor disorders, uterine fibroids, and related conditions can be uncomfortable, painful, and embarrassing. Prevent these by doing kegel exercises regularly, urinating after intercourse, consuming adequate water and not holding your pee too long, and staying clean. Avoiding processed foods and consuming lots of leafy greens and organic foods will also help.
4. Autoimmune disease
About 75% of cases of autoimmune diseases occur in women, according to the American Autoimmune Related Diseases Association (AARDA). The include a very long list of diseases including lupus, hashimotos thyroiditis, and multiple sclerosis. More research is needed to understand what causes these diseases, but ultimately it comes down to the body attacking it’s own cells and tissues. Genetic, hormonal, and environmental factors are suspected contributors. Maintaining overall health and being vigilant about getting help are the best strategies for prevention, be especially determined if you have mysterious or persistent symptoms with no clear diagnosis.
5. Breast and cervical cancer
According to the World Health Organization’s latest global figures, around half a million women die from cervical cancer, and half a million more from breast cancer each year. Many of the deaths occur in low and middle income countries with little screening, prevention, and treatments, and generally lower quality of health when it comes to nutrition and sanitation. To keep yourself healthy, maintain overall wellness, eat well, assess your family history, and get appropriate screenings as needed.
You may have noticed a common theme emerging, which is that simple self-care practices like sleep, hydration, regular movement, and nutritious diets are your best defense against the onset of many diseases common to women. That’s what the holistic approach at the Institute for Integrative Nutrition is all about.
We may not always be able to prevent diseases from impacting our bodies, but relatively simple techniques can go a long way in minimizing or staving off health conditions to improve our quality of life!
Share with us below your techniques to improve quality of life!
The Role of Health Coaches
Have you ever thought about why rates of cancer, heart disease, and other illnesses continue to rise, despite increasing healthcare costs?
We tend to normalize illness based on how widespread it is in the United States, but illness is not the normal state of our bodies.
Our bodies want to be well – they are meant to be well.
Despite the high costs of healthcare in the United States, the care Americans receive is not necessarily better than other places.
Doctor’s offices are often booked with multiple appointments back to back. This fast-paced environment can lead patients to feel rushed and like they’re not truly being heard. Or worse, patients may not even bother to fully explain the issues they’re having.
If this all sounds grim, don’t despair!
We have the answer: the role of Health Coaches in the healthcare community.
According to a recent article in The Hill, certain healthcare start-ups have created models known as “holistic care teams.” These teams often include a physician, behavioral health specialist, nurses, a registered dietitian, and Health Coaches.
The model is revolutionary as it encourages patients to take responsibility for their own health while providing support and guidance – two things that are rarely found in conventional healthcare systems.
In addition, this model saves money. One study found that compared to a control group using a more typical healthcare system, hospitalizations are down 37% and healthcare spending is down 12%.
For this idea to work on a large scale and truly intervene with the conventional healthcare system, public-private partnerships have emerged as a way to pay for these holistic care teams.
Great strides are being made to prove that transforming the conventional healthcare system and improving the health of the nation (all while creating jobs in the process) is possible.
It’s now our responsibility to explore how we can help contribute to this change and take action!
What steps can you take to help revolutionize the healthcare system? Are there doctor’s offices or healthcare businesses you can connect with in your area?
Share your thoughts and ideas below! We love hearing from you.
If you’re interested in learning more about this topic, check out the article here
Forest Bathing: What It Is and Why It's Healthy
Wellness trends come and go, but we can always look to nature for timeless wisdom that’ll never go out of style. If you’ve taken a walk in the woods lately, you probably know what we mean.
Forest bathing is a creative term for something our ancestors have known for a long time: nature heals. It comes from the Japanese phrase “shinrin-yoku,” which means taking in the forest atmosphere, and was first proposed in 1982 by the Forest Agency of Japan as a wellness and relaxation activity to promote good health – especially for those who lived in cities.
Simply being among trees, breathing fresh air, and walking at a comfortable pace can do our bodies and minds a world of good. But it wasn’t until recently that the scientific research of forest bathing caught up with the reasons how.
Here are some of the benefits associated with walking in a forest:
- Improved immune system functioning, with an increase in the body’s cancer fighting Natural Killer cells – partly due to the essential oils from wood in the air
- Reduced stress and blood pressure – via a reduction in cortisol
- Improved mood/positive outlook
- Increase in energy
- Greater ability to focus and think clearly
- Improved sleep
- Quicker healing from illness or surgery
- Additionally, participants in research studies on forest bathing showed a decrease in mortality rate from cancer and a greater frequency in feeling “calm,” and children also experienced benefits in fitness, weight, and attention span.
Now that spring is upon us in the northern hemisphere, this is the perfect time to get the benefits of forest bathing firsthand! No matter where you live, find the closest forest or hiking trail and embrace wilderness on a regular basis.
Why do we love forest bathing?
At Integrative Nutrition we believe that health is about much more than what you eat. Our concept of Primary Foodstates that a holistic approach to life creates the greatest balance, which is why we consider spending time in nature, physical movement, a fulfilling career, nurturing relationships, and many other non-dietary elements as all playing a vital role in our wellbeing.
Get our Curriculum Guide or join an Info Session to learn more about our unique approach!
What do you think about forest bathing? Will you give it a try?
4 Simple Ways to Create a Healthier Home Environment
Did you know that health is about way more than what is on your plate? That’s right, your relationships, career, level of fitness, and hobbies all contribute to your well-being – it’s what Health Coaches call primary food.
Your home environment is no exception! It’s where you spend much of your time, and it should contribute to – rather than undermine – your health and happiness.
Here are 4 ways to create a healthier (and happier!) home environment:
- Remove dust regularly.
Pthalates, flame retardants, and phenols, oh my! The dust in your home can harbor a stew of toxic chemicals, so it’s best to remove it frequently. Dry dusting can kick up the dust particles into the air you breathe, so use a wet mop on uncarpeted floor, microfiber or moist towels on furniture, and your vacuum cleaner instead. This will help to absorb and remove the dust with minimal agitation.
- Be mindful of what you buy.
Aim to prevent the accumulation of toxins in your home by paying attention to what you buy in the first place. Plastics – such as for food containers, children’s toys, and vinyl shower curtains – are linked to health effects related to hormone disruption, behavioral changes, and even cancer. Other materials such as carpets, paint, and furniture can release harmful gases, and synthetic materials in clothes can rub off and be absorbed into your skin. The point, of course, is not to avoid all purchases or become consumed by paranoia, but to make more conscious choices. Choose natural or organic fibers when you can, use glass or ceramic food containers, find BPA-free and non-PVC plastic, and make your owncleaning products. And sometimes, yes, see if you really need to buy something new at all.
- Get more plants.
Houseplants offer immense benefit to us - mind, body, and soul! They remove toxins from air and lower the amount of dust that accumulates, release oxygen and humidify the air, and even lower stress. They also improve our moods, reduce pain and discomfort, and can apparently make us more productive andsmarter by improving attention span. Beyond that, they remind us of nature, which creates a sense of equanimity and balance, and they make our homes look welcoming, fresh, and clean.
- Create your special wellness zones.
Many of us share a home with others, so we can’t always control what happens in our overall surroundings, but you can create your own special pockets of wellness, small spaces that simply make you feel healthy, calm, and good. For example, your bedroom can have a meditation corner with some candles, crystals, and a singing bowl. Your kitchen could have a special cupboard or drawer just for your favorite superfoods, herbs, and tea. Your living room can have a cozy cushion next to a small table with a plant on top and some essential oils that you like. The point is to create your wellness zones and go there when you a need to get grounded and balanced.
Additional ideas to maintain a healthy home environment:
- Get an air purifier if you live in a city.
- Share your wellness intentions with whoever you share a space with.
- Don’t wear outdoor shoes inside.
- Clean up diligently after pets.
- Clear out old clutter and “piles.”
- Open windows regularly to let in fresh air (even in winter).
What are your favorite ways to keep a clean and clutter-free home? Share in the comments below!
Ready To Finally Meet Your Health Goals?
Most of us always have a health goal or two in mind. Whether you want to lose weight, gain muscle, clear up your skin, or something entirely different, it’s completely human to always be working toward something.
You might not always meet your goals as quickly as you want to, and that can be frustrating. Beating yourself up gets you nowhere, so let’s take that off the table first.
By showing yourself love no matter what’s going on in your life, you can move forward and make positive change much more easily. Beating yourself up takes a lot of energy that you could be using toward reaching your goals.
After you flex your self-love muscles and master that skill, there are practical steps you can take to make sure you actually meet your health goals.
Here are my best recommendations to make your vision board a reality:
1. Get to the source of whatever is blocking you from your goals. Is your job or relationship stressful, causing you to overeat and skip exercise because you’re too exhausted? Do you need to shift your mindset? Those are just a couple examples. I invite you to explore what’s holding you back on a holistic level and remove the blockers.
2. Paint an “after” picture. Envision how your life will be after you reach your goals. Get specific and imagine how you’ll feel and look, how your work and relationships might change, and how reaching your goals will affect every other area of your life. Get connected to the positive end result and you’ll be more likely to stick with your plan.
3. Write down your goals and keep them in a visible place. Whether you tape them to your bedroom mirror or stick them on your door so you always see them on your way out, put them in the place you’ll personally see them most often. They’ll remind you of the vision you have for yourself, increasing the chances you’ll take the daily action steps needed to reach your goals.
4. Share your goals with friends and family. Cheer each other on and hold each other accountable. Share your painted picture from the previous step and get on board with each other. If you want to go to the gym more often, have a friend call you two or three times a week to check in with you, or work out together.
5. Reward yourself often. If your intention is to lose weight and you lose a few pounds, pamper yourself with a massage or hot bath.
The best way to meet your health goals is to take consistent small steps. Big changes need to be sustainable. By integrating new behaviors slowly, you’ll truly be living your vision instead of just thinking about it or forcing yourself to follow a diet for two weeks.
Your healthy actions will become second nature and a big part of who you are. Allow yourself to climb the ladder one rung at a time.
What are your current health goals? How do you approach sticking to goals, and what’s been working or not working?
Share with me in the comments below! I can’t wait to hear from you.
Why Gratitude is the Secret Sauce to Health
It’s never a bad time to pause and feel gratitude for everything you have in your life.
Gratitude is the foundation of health, because when you appreciate the simple things – like the breeze on your face or the fact that you’re simply alive – it’s much easier to make positive changes toward even better health.
When you’re stressed about your imperfect health and beating yourself up about not being good enough, you send your body into a stressed state, causing you to release the hormone cortisol.
This makes you feel anxious and irritable, and it’s much more likely that you’ll order a large fries and chocolate milkshake instead of a nice, hearty, vegetable-centric dish.
When you’re feeling relaxed and grateful for how far you’ve come on your health journey, you’re much more likely to make good choices.
So, what makes you feel grateful?
Answering this simple question can shift your mood in seconds. Feeling thankful for what you already have creates a positive ripple effect in your life, making it way less likely you’ll dwell on perceived shortcomings.
It’s easy to take for granted a happy marriage, nurturing friendships, good health, or even the roof over your head, but these aspects of life sustain you every day.
Taking a moment to acknowledge and appreciate what’s good in your life does wonders for your well-being.
In fact, studies have shown that a regular gratitude practice can improve your happiness by as much as 25 percent, and keeping a gratitude journal for as little as three weeks can result in better sleep and more energy. Happiness leads to healthiness, since the production of feel-good hormones like serotonin support all bodily functions, including digestion.
You can start your own gratitude practice with something as simple as saying an affirmation each day.
Try this simple one: I’m grateful for my health and the health of my loved ones.
What will you do to express your gratitude? If you already have a practice, what’s your favorite way to say “thank you”?
Leave a comment below and tell me.
Why You Need a Health Coach
It’s 2015 and we have the most advanced medical technology at our fingertips that’s ever been available, so why are so many people still chronically ill?
According to the International Diabetes Federation, there are 387 million people living with diabetes; one in 12 people have diabetes and one in every two affected don’t know they have it. Every seven seconds one person dies from the disease. There were 4.9 million diabetes-related deaths in 2014.
To me, these statistics are heartbreaking when considering that diabetes, high blood pressure, obesity, asthma, and other related conditions are highly preventable.
So why are most doctors still using the same approach, putting a bandage over the disease rather than treating the root cause?
A 2011 New York Times article discusses that the evidence-based practices many doctors use don’t translate into patients’ day-to-day lives. They end up treating the visible symptoms, but not the cause, leaving a lot of wiggle room for the disease to worsen if preventive measures are not taken.
The only person who can make real changes is the patient – no one can force him or her to take action. Some patients do not listen to their doctor’s advice out of stubbornness, but most people simply need more guidance than an insulin injection schedule and a list of dos and don’ts.
Evidence-based practices are applied as if humans are robots that can simply make changes on command.This approach negates the importance of bio-individuality – that no one diet fits everyone.
It’s hard to make and maintain meaningful changes in your diet and lifestyle without full support from an experienced guide.
How do Health Coaches fit into healthcare? A Health Coach guides you in making gradual changes to your eating habits and lifestyle, which lead to a complete health transformation. Health Coaches may also guide you in eating more delicious, home-cooked food and show you the ropes at your local grocery store, among numerous other services. You don’t have to choose between being sick and eating cardboard-like diet foods.
Health Coaches do not teach a one-size-fits-all approach – they learn about your concerns and goals and partner with you in creating a holistic, unique program that will work for you long-term – no quick fixes here!
Many diseases can be partially or fully treated through diet and exercise. That said, you should never go off medication or start a new diet or exercise program without explicit approval from your medical doctor.
Doctors and Health Coaches are both needed to help heal and prevent disease and create a healthier, happier society.
Ready to transform your own health and life?
