Embarking on a journey of change, whether it’s related to your health, well-being, or any aspect of your life, can be a challenging and deeply personal endeavor. Change is not always easy, and it often tests our commitment and resilience. One way to help make making a lifestyle change a little easier is to understand the process of change. 

I recently worked with a client Jill in this area. I am sharing parts of her journey (with permission) to illustrate how these stages of lifestyle change come into play. And how you can successfully move through them with a little more ease. To empower you to create a healthier lifestyle and get lasting results, I am also sharing a framework you can use to help you navigate your path to personal growth with more awareness and confidence. 

Jill’s story of change

Jill, a 43-year-old busy working mom of 9-year-old twins, was an avid competitive skier. But she hadn’t been exercising regularly outside of her weekend ski hobby since becoming a mom. For years, Jill was so busy focusing on balancing her successful career with being a great parent that she didn’t realize she was on the trajectory to less than optimal health.

At an annual checkup visit, Jill’s doctor pointed out that she had put on a few extra pounds over the last several years. And her cholesterol numbers were slightly elevated. Jill wanted to feel stronger so she could continue her success with skiing. She knew she needed to incorporate regular exercise into her lifestyle, but wasn’t quite sure how. Hearing her doctor tell her that her weight and her cholesterol were up, coupled with the concern of not being strong enough to be as successful as she was with the sport she loved, got her thinking about making a change. 

When Jill and I started working together, she told me that although she wanted to be stronger and knew she should be working out more consistently. She simply didn’t have enough time. She was working full-time and extremely successful at her job. But, she said, her most important role was to be the best mom she could be. She simply wasn’t willing to take time away from parenting to exercise. The challenge to balance work, parenting and self care is real. And this internal struggle was causing a kind of mental tug-of-war for Jill. 

So to help move her through the mental process of change so she could achieve real and lasting results, we worked together to create a picture of what life would look like if she was working out consistently and back to a healthy weight. She thought about how this change would impact her family, her work, her hobbies, her mood and energy levels. She envisioned spending more time being active with her kids and creating lasting memories with them. Then she considered what life would look like if she stayed on this trajectory and didn’t make a change. Considering the pros and cons of making a change helped Jill see how important her goal really was to her. The consequences of staying stuck weighed more heavily on her than the challenge of changing.  

We began by taking a look at Jill’s schedule and identifying all the potential obstacles that could get in the way of making the lifestyle change to exercise more. Then she started gathering some information to make practical preparations for the change ahead.

Although at one point in her life, Jill had a gym membership, at this stage in her life, she said, there was no way she was going to go to a gym. She recognized that she did have a little time in the mornings before the kids were up for breakfast. So she thought that she might be able to squeeze in a 15-minute workout at home. Her first goal was to simply do some research. She set out to find a 15-minute workout video on a streaming service that seemed “doable” for her.

Once she found a video and the time to do it, she looked at her family’s schedule. She identified two mornings and one afternoon that would work for her. She felt fairly confident about putting her plan into action

By setting a clear and achievable goal with small steps and considering her obstacles (time, her children’s needs) and her level of confidence, Jill was setting herself up for success. If Jill had been thinking she needed to work out for an hour a day at a gym, she would likely have felt defeated. She might have moved right back to a state of inaction. But by thinking like Goldilocks and setting a goal that was “just right” and met her where she was, she was ready to take action towards her goal.

After the first week, I had Jill reflect on her success. She realized that did something she previously thought wasn’t possible. What a great feeling! The workout was harder than she thought. But by the third session she felt like she was getting the hang of it. She repeated the process of looking at her schedule and picking three days to exercise. She told her family what she was doing and put her workouts on the family calendar so they wouldn’t interrupt her. 

After a few weeks, Jill realized that mornings really did work better for her. She was getting used to waking up earlier, and found she was even waking up before the alarm clock most days! She was able to do a 15-minute workout 5 mornings a week fairly consistently and was feeling great! 

Her self-efficacy was improving. She was starting to believe in her ability to take action towards her goal. This feeling of empowerment and possibility provided a source of motivation she didn’t have before. After a few weeks, Jill told me she thought she was ready to try the Level 2 workouts in the series. 

Then, life happened. Jill had a series of work trips coming up, which would disrupt her morning schedule. She had to back up and spend some time thinking about how she would handle this obstacle. Jill again weighed the pros and cons of working out on her trip, a little more quickly this time. She decided that sticking to her routine would be better than backsliding into her old patterns. She got right to work on a plan. Since she would be bringing her laptop, she could do the workout in her hotel room before her breakfast meetings. She would need to bring a yoga mat, but that could fit in her suitcase. Jill was ready to take action. 

Jill followed through on her workouts on the road. Once she was back home, she began seeing some ways this new behavior was becoming a part of who she was. And how it was positively impacting other areas of her life. She noticed that her husband started pitching a little more around the house to help her find more balance. One day, she came home to find her daughter on her yoga mat trying out the workout for herself. Jill recognized that she was modeling behavior and people she loved were responding positively.

At this point, Jill felt so great that she mentioned she was considering scaling back to 2-3 days/ week. I explained to her that there was still work to be done to sustain this new lifestyle change and prevent relapse. We reflected on her vision and long-term goals. I pointed out that the Physical Activity Guidelines for Americans recommends 150 minutes of exercise per week. This meant that Jill was about halfway. At this point she had developed the confidence and the system for executing the workouts. She considered this new information and quickly decided she would soon be able to increase the amount of time she moved, possibly adding some walks into her routine. 

The next time we met, Jill told me she had another trip coming up. But this time she knew what to do and felt confident based on her previous success. She had already contacted the hotel to ask about their fitness room, which was closed for repairs. But Jill knew that she would figure out a workaround. She even went to the grocery store to pick up some healthy snacks she could have on hand so she wouldn’t be tempted by all the sweets and snacks that would be offered all weekend. Jill was beginning to see herself as a person who is committed to movement. Regular exercise was becoming a part of her identity. She was really showing up for herself and her confidence was growing. 

A Framework for Lifestyle Change

In the late 1970s, researchers Prochaska and DiClemente developed a framework they called the Stages of Change to explain the mental processes people go through when making positive and lasting lifestyle changes to improve their health. All these years later, this framework still works! By understanding these stages and the mental processes that accompany them, you can navigate your path to personal growth with more awareness and confidence. 

Precontemplation

When we are either unaware of or resistant to the need for a lifestyle change, we are in the precontemplation stage. We may be resistant to change for a lot of reasons. Maybe we have tried before, but we’ve failed. We may feel defeated or demoralized. Or, we might not even think we have a problem that needs changing. Either way, when we are in this stage, it’s not likely we will take any action in the near future. 

If you find yourself in this stage, it can be helpful to consciously consider the benefits of making a change, to think about how the change will benefit you and the people you love, as well as to consider the consequences of staying the same. Often when we are in this stage, we find ourselves focusing only on the obstacles to making the change. Shifting our focus to the benefits of what lies ahead can help encourage us along to the next stage.

Contemplation

When we recognize the need for change and are considering taking action in the very near future, but aren’t quite ready to commit yet, we are in the contemplation phase. 

If you find yourself in this stage, recognize and celebrate that this is a great first step! Then start learning more about the change you want to make. Find out why it’s important and how it can benefit you. Take some time to think about your reasons for wanting to change and what might be holding you back. Think about how you’ll do it and what you might need to make it happen. 

It can be helpful to talk to people who have gone through a similar change. It’s also helpful to talk to someone you trust, like a friend or family member or a coach, about your thoughts and goals. They can support you on this journey. 

It’s important to take your time in this stage and gather all the information you need before moving forward. It’s okay to have mixed feelings, but when you’re ready, you can move on to the preparation stage where you’ll start to make a plan to take action.

Preparation

When we are actively planning to make a change, we are in the preparation stage. This stage is about goal setting, information gathering, and making practical preparations for the change.

If you find yourself here, start by setting a clear and achievable goal for the change you want to make. Make a plan that includes small steps you can take to get there. It’s important to focus on small actionable steps rather than focusing on making an overhaul and changing everything at once. It can be particularly helpful to identify some obstacles that might come up along the way and make a plan to address each. 

It’s common for people to rush through the preparation stage and take action too quickly. If we jump into the action stage too quickly before our minds are ready, we set ourselves up for failure. 

In fact this is likely the reason that over 70% of diets fail. Most weight loss plans or diets start at the action phase by giving you actions, or steps to transform your health. The steps are great and they will work, but only if your mind is in the action stage. If your mind is still in contemplation or preparation and you are taking action steps, chances are that the change won’t be sustainable.

Action

When we are actively doing the things we planned to do to make a positive change, we are officially in the action phase. Here, we are taking real steps to transform our behavior or situation like actually starting to choose better foods and changing eating habits. This stage can feel exciting and challenging at the same time.

If you find yourself here, it’s important to stay focused, keep at it, and be patient with yourself because making a change can take time and effort. We want to think of challenging ourselves like Goldilocks. Doing things that are not too hard, not too easy, but just the right amount of challenge keeps us in the sweet spot of the action stage. 

Maintenance

Once we’ve successfully made the change we wanted to make, we have officially entered the maintenance stage. Here, there’s still work to be done to sustain the new behavior and prevent relapse. This stage can last for an extended period.

Termination

Some models add a termination stage, which represents a state where we have no temptation to return to the old behavior. Not everyone reaches this stage, but when it comes to making lifestyle changes, this is exactly what we are aiming for: To be in a place where the new behavior is just a part of who we are and not something we have to try hard to do. 

Lifestyle Change: An important note!

It’s important to remember that change is a dynamic and cyclical process. We are all moving back and forth along this continuum as we progress through change. People may need different strategies and support at various stages. 

Your Lifestyle Change Journey
In your journey toward change, remember that every step, from contemplation to preparation and into action, is a crucial part of your success. Take your time, set achievable goals, and gather the information you need. Don’t rush through the stages; it’s all part of the process. Just like our case study with Jill, you too can make meaningful and lasting changes in your health and well-being. Keep moving forward, and stay committed to your vision for a healthier and happier you.

You’ve got this!

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That’s a great question! Next to improving our nutrition, starting an exercise program is one of the most effective ways to heal our bodies and also achieve better health outcomes. 

The latest evidence-based recommendations from the National Physical Activity Guidelines for Americans are to get at least 150-300 minutes of moderate-intensity aerobic activity each week and strength training at least 2 days a week. 

Regular exercise not only enhances physical fitness but also improves mental well-being. It helps maintain a healthy weight, reduces the risk of chronic diseases such as heart disease and type 2 diabetes, strengthens muscles and bones, and boosts overall energy levels. Moreover, exercise can enhance mood, reduce stress and promote better sleep. In essence, it’s a prescription for a healthier, happier life!

However, according to a 2020 study from the National Center for Health Statistics, over 75% of us aren’t even meeting the minimum recommendations. This information can all feel a bit overwhelming, especially for folks who aren’t close to the recommendations or have never participated in a workout routine before. 

But there’s no need to be overwhelmed! You don’t need to be an athlete, you don’t even need money or special equipment. For most of us, honestly, it’s pretty simple! In this post I’ll talk about five steps to starting a simple exercise routine that will yield big results in the way you think and feel about exercise.

Wait, do I need to see a doctor before starting exercise?

The recommendation used to be to see a doctor before starting an exercise program, but that has changed. Doctors have realized that requiring people to make an appointment before starting to exercise was causing an unnecessary obstacle for most people. Even The American College of Sports Medicine has revised its guidelines to explicitly state that most people can exercise without visiting a doctor first.

• If you don’t currently exercise but don’t have cardiovascular, metabolic or renal disease go ahead and get started in light to moderate exercise. Then work up to more vigorous activity over time.

• If you do currently have cardiovascular, metabolic or renal disease and are already exercising, then great! Keep it up!

• If you don’t currently exercise and have cardiovascular, metabolic or renal disease, or are experiencing signs or symptoms of these diseases, go ahead and make an appointment with your physician before starting exercise.

• If you are unsteady on your feet or experience dizzy spells from medication or are recovering from an injury or another diagnosis such as Parkinson’s Disease, it’s best to get clearance and direction from your physician who may direct you to a qualified physical therapist before starting exercise.

5 simple steps for starting an exercise program

1. Start small 
2. Be consistent
3. Master your mindset 
4. Know your “WHY”
5. Take action!

Let’s take a look at how to put each of these steps into practice…

1. Start small

When you’re new to exercise, engaging in 150-300 minutes per week of moderate-intensity aerobic activity and two days of strength training may seem like a goal that’s just too big to tackle. That thought may be what’s keeping many of us from starting an exercise program. So let’s break it down.

What is moderate intensity aerobic activity?

Don’t let this phrase intimidate you. Moderate intensity aerobic activity just means to get your heart rate up! Some examples include walking at a brisk pace or dancing in the kitchen. Try starting to exercise with an activity that you have easy access to and that will also bring you enjoyment. You may wish to search “beginner workouts” on Google or whatever streaming service you use. Expert physical trainers put out tons of free content all the time! 

Other forms of moderate intensity aerobic activity include:

• Bike riding
• Swimming
• Jumping rope
• Hiking
• Stair climbing
• Gardening
• Playing sports

What is strength training?

Strength training is a form of physical exercise that involves lifting weights or using resistance to build as well as strengthen muscles. Strength training can sound intimidating for many of us, but it’s not just for bodybuilders! And we don’t even need weights to get started. We can use body weight and resistance moves like pushups, squats, lunges or holding a plank position. There is no set time for strength training, just repeat the movement until it feels like it’s difficult to do another. You can work up to 2-3 sets of 8-10 repetitions as a general rule. Again, there is a ton of free content available online as well as on your streaming services. 

Why start small?

Behavior change science tells us that starting with small attainable goals leads to the greatest success. Think about it. Failing at something we set out to do just doesn’t feel good. But achieving a goal feels great. That great feeling provides the motivation we need to fuel our drive. 

How small can I start?

150 minutes of exercise is just a little over 20 minutes a day. So, 300 minutes a week is about 40 minutes a day. If that seems too much to start with, then start with the smallest increment you think you can realistically achieve. Even if it’s just 5 minutes of walking around the block at a brisk pace, or 1-2 pushups (on your knees or against a wall if you’re a beginner) is a good place to start. 

You don’t have to do all the minutes at one time. A brisk 10-minute walk in the morning, and another in the afternoon will get you similar benefits as walking for 20 minutes in one session. 

Each week you can add a little more until you get where you want to be. Research tells us that even a single bout of exercise lowers our blood pressure, improves insulin sensitivity, reduces anxiety, and improves cognition as well as sleep on that same day. That should be some strong motivation to get moving!

Pro tip: Whatever time you decide on to exercise, go ahead and put it on your calendar as an appointment with yourself. Setting an alarm or calendar reminder will encourage you to keep your commitment to yourself. 

2. Be consistent when starting an exercise program

Research tells us that when starting new habits, consistency is key. Scheduling workouts at the same time each day gets your brain and body to start to expect the workout and you’ll soon find you’re resisting it less.  

Plus, we get the best benefits of exercise when we spread out movement throughout the week. Spreading our activity out also reduces the risk of injury and muscle fatigue. 

Here are some tips to help you get and stay consistent.

Know your obstacles. 

Identify ahead of time what might get in the way of your success. Go ahead and make a list of all the things that might come up to derail your plan. 

• My alarm doesn’t go off
• I oversleep
• It’s raining 
• I get a cold 
• One of the kids gets sick 
• I don’t feel like it
• Something unexpected comes up at my scheduled workout time 

Then, one by one, decide how you will handle each of these obstacles if they arise. For example,

• If I oversleep, I will reschedule my workout during my lunch break or after work
• If I get a cold, if it’s just a head cold I’ll walk at a low intensity. If I’m really sick, I’ll listen to my body and rest, getting back to my workout as soon as I’m recovered.
• If it’s raining and I don’t want to walk, I’ll do a video instead.
• If I don’t feel like it, I’ll remind myself of the benefits of exercise and do it anyway. 

Plan for failure. 

Know that you probably will miss a day, or even a few days. We have a tendency to overgeneralize and think to ourselves, “Oh well, I blew it. I can never stick to a routine.” This thinking leads to feeling defeated, which leads to us quitting our plan. 

Instead, replace that thought with, “Well, I missed a day today, but I will get back to it tomorrow.” Success doesn’t need to mean that we carry out our plan 100% of the time. Success can mean, “I worked out more this week than I did before I started this journey.” 

Engineer your environment. 

If you plan to walk in the morning after you drink a cup of coffee, put your walking shoes right by the coffee maker to remind you to lace up and get going. Lay out your clothes the night before and put them where you brush your teeth so you get dressed in the gear that reminds you it’s time to work out. Charge your phone. I even know one woman who sleeps in her workout gear so she can roll out of bed and get to it before she talks herself out of it! 

Within a few days or weeks benefits such as increased cardiorespiratory fitness, increased muscular strength, decreased depressive symptoms and sustained reduction in blood pressure can be measured. Consistent physical activity can also slow, delay or even reverse the progression of chronic diseases including hypertension and type 2 diabetes. 

3. Master your mindset

Knowing what to do is only the first step. Putting your knowledge into action is the challenge. Experts call this disconnect between knowledge and action the “knowing-doing” gap. You can begin to close this gap by uncovering the thought patterns that have kept you from being able to make consistent changes in the past. 

Capture your thoughts. 

Take a few minutes to write down what you think about yourself and exercise. What do you notice? Some common thoughts of people just getting started include:

• I’m out of shape
• Exercise is hard
• I’m too old for this
• I have an injury that’s preventing me from being active
• Other people at the gym or on the video are in way better shape than I am
• I am embarrassed about the way I look compared to others

Behavior change science tells us that thoughts lead to action. The kinds of thoughts like the ones listed above tend to keep us stuck where we are. If we want to make some changes in our behaviors, we can start with making some changes in our thoughts. 

Do you see any of your current thinking patterns in the left hand column? If so, what thoughts from the right hand column can you replace them with? Replacing thoughts that hold you back from your goals with thoughts that drive you towards your goals can be the game changer you’ve been missing. 

4. Know your “why”

What’s the reason you want to start exercising? Is it because someone is nagging you to do so? Is it because you want to hit a number on the scale? Or look a certain way in the mirror? These are extrinsic motivators, meaning they are reasons that come from outside of us. 

Extrinsic motivators provide us with some encouragement, but intrinsic motivators, motivators that come from within ourselves, are even more powerful. 

I bet you can find some even more powerful reasons, some intrinsic motivators, hiding within if you dig a little deeper. Start by asking yourself these questions.

• How will consistently exercising positively influence other areas of my life?
• What will I gain from improving my fitness?
• How will I feel when I am consistently exercising?
• Why is exercising regularly really important to me?
• What will exercising regularly allow me to do or experience that I am not currently able to do or experience? 

As you answer these questions, maybe by writing them down, be sure to consider all areas of your life from your family and friends, to the work you do and your future goals.

What patterns do you notice in your responses? These will serve as your “WHY,” the intrinsic motivation that will drive you to keep going when things get hard.

5. Take action

Goals are great, but setting goals alone won’t get us across the finish line. To do so we need to go beyond thinking in terms of goals to think in terms of action. For each goal, think of some actions that are:

• SPECIFIC  What will you do?
• MEASURABLE  When and for how long will you do it?
• ACHIEVABLE  Remember, we want wins, so only set goals that you know you can likely achieve!
• RELEVANT  Pick an action that will move you towards your goal.
• and TIME BOUND  Set an end date. Start short term, like daily or weekly.

Post your action steps somewhere visible as a reminder. Let your friends and family know what you’re doing. You may even find an accountability partner to make these changes with you or at least to offer you support and help hold you accountable for your actions. 

6. Support your body’s endurance and recovery

Supplements can play a vital role in enhancing exercise recovery and endurance. When you’re starting a new exercise routine, your body demands additional nutrients to repair muscles, manage inflammation, and maintain energy levels. A high-quality multivitamin is a great foundation, ensuring your body gets essential vitamins and minerals like magnesium, Vitamin D, and B vitamins, which support energy production, muscle function, and recovery.

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For added benefits, consider targeted supplements:

• Electrolytes: Help maintain hydration and support muscle contractions.
• Joint health support: Reduce inflammation and promote joint health.
• Collagen: Aid muscle repair and growth.

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Investing in a comprehensive multivitamin ensures your body has the nutrients it needs to thrive, giving you the stamina and resilience to stay consistent with your new fitness goals.

Embark on your fitness journey today!

Are you eager to start your journey toward a healthier, more active life? Fantastic! Taking the first steps into an exercise routine is one of the best decisions you can make for your well-being. 

Remember, The National Physical Activity Guidelines for Americans recommend at least 150-300 minutes of moderate-intensity aerobic activity each week and strength training on at least two days. This isn’t just about physical fitness; it’s a path to mental well-being, weight management, and reduced risks of chronic diseases like heart disease and type 2 diabetes.

You don’t have to go it alone. A qualified personal trainer can help make sure you’re doing exercises properly as you are starting out. This expertise can be especially welcome to someone as they are just starting out with strength training, as well as to folks who want some further motivation and encouragement to take their training to the next level. Many trainers specialize in working with different populations such as older adults, teens or athletes.

To look for a qualified professional, look for a trainer who is certified with the American College of Sports Medicine (ACSM) or the American Council on Exercise (ACE). The National Academy of Sports Medicine (NASM), National Council on Strength and Fitness (NCSF) and the National Strength and Conditioning Association (NSCA) also offer reputable certifying programs of study for personal trainers. 

Now that you have a roadmap, take action and embark on this empowering journey to a healthier, happier you! Your future self will thank you for it.

References and further reading

https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
https://health.gov/sites/default/files/2019-10/PAG_ExecutiveSummary.pdf
https://www.cdc.gov/nchs/products/databriefs/db443.htm#section_1
Elgaddal N, Kramarow EA, Reuben C. Physical activity among adults aged 18 and over: United States, 2020. NCHS Data Brief, no 443. Hyattsville, MD: National Center for Health Statistics. 2022. DOI: https://dx.doi.org/10.15620/cdc:120213
van der Weiden A, Benjamins J, Gillebaart M, Ybema JF, de Ridder D. How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation. Front Psychol. 2020 Mar 27;11:560. doi: 10.3389/fpsyg.2020.00560. PMID: 32292376; PMCID: PMC7135855.

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Haunted by memories of all she had witnessed, Dr. Boutin traveled to Morocco to hike the Atlas Mountains in hopes of finding peace and clarity. It was there that she met a 3-year-old Moroccan boy, “Little Mo”, whose untreated clubfeet and enchanting smile captured Dr. Boutin’s heart — and compelled her into selfless action for a second time. 

Hayley McKinnon had the privilege of interviewing Dr. Boutin about her best-selling new book, The Little Mo Effect, which chronicles the surprising and heartwarming journey that unfolded between her and Little Mo, and how her determination to help him walk again transformed both of their lives. With enchanting characters that leap off the page and brilliant observations of the humanity that connects us all, The Little Mo Effect will capture your heart, shift your perspective and inspire you to find your own purpose and joy.

Dr. Pier Boutin is a board-certified orthopedic surgeon who specializes in orthopedic surgery, osteoporosis, and the role of hormonal balance in overall health — in addition to her role as a member of the Women’s Health Network Board of Medical Advisors. 

Hayley: It seems like no matter what was happening in your life, you always chose to do the right thing — even though it was often more challenging. You led the first surgical team into Haiti after the 2010 earthquake. You opened your home to a little Moroccan boy and completely transformed his life. In both of those scenarios, the solution was completely clear to you, “Just do the right thing”. Where do you think that comes from?

Dr. Pier Boutin: I think that most of us medical professionals who choose to go into this field do it because we want to help. Maybe that’s innate, maybe that’s why their personality fits that kind of work. So I think it was ingrained in me from the start. Over time, it became more and more apparent to me that I thrived when I witnessed a patient get better and heal. Especially in my field of orthopedic surgery, it’s incredibly rewarding because if somebody breaks a bone, we can perform surgery that actually brings them back to their baseline prior to injury — and they walk normally again. 

That situation is very different from other fields. If you look at general medicine, if a patient becomes diabetic, the doctor will give them medication. If the patient then becomes hypertensive, they’ll get a different medication. But the patient is never returning to their baseline health. So I think that orthopedics is so fun; it’s so positive and so rewarding compared to a lot of other fields in medicine. And that direct positive feedback leads you to want more. So is it really altruism? It’s rewarding both ways. I still love going to work and meeting with my patients and being involved in their lives, in their health and in their recovery.

There’s only two body parts systems that actually go back to their original form when they’re injured. One of them is bone; when you break a bone, the injury heals with bone. The second system is the liver; when you cut the liver, it regenerates into liver new tissue, because the body can reproduce bone and liver cells. So the liver and bones are the two organs or bodily systems that actually go back to their natural form and heal with their own tissue. For instance, if you cut your skin, you heal with scar tissue — that scar tissue is not skin. 

Hayley: Speaking of injury and renewal…one of the themes in The Little Mo Effect is the role of emotional pain and physical symptoms. Little Mo’s physical condition was very obvious to anyone who met him. But you were also suffering from pretty tremendous physical pain and arthritis that forced you to give up surgery for a time and really reduced your self-esteem and confidence. 

But as your journey with Little Mo developed, and you began to recover your purpose, your symptoms started to fade. How much did your mental and psychological suffering impact your physical health? And do you think emotional health is always a part of the patient’s story? And if so, should we always treat it that way?

Dr. Pier Boutin: I think that stress and psychosocial issues may exacerbate symptoms. But it’s important that you don’t undermine the actual physical problem by saying, “This is just stress,” because then you’re minimizing the patient’s physical symptoms and their experience. I don’t think we can say, “Stress will actually cause the autoimmune disease,” or cause the broken bone. Sometimes, the added mental stress blinds you, and you may no longer see your way out of a situation, injury or medical condition. So I believe that it’s important to address the underlying psychosocial issues without minimizing the physical symptoms. 

When I see a patient, I like to sit down and talk about their physical condition, but also about what’s going on in their life. Honestly, I think that’s the difference between a good doctor and a great doctor: somebody that can be sensitive to the impact of the psychosocial aspect on the patient’s physical health. You can’t always treat the psychosocial issues, because often patients can’t change the situation that’s causing their emotional suffering. But as a doctor, you have to hear that and you have to see how it affects the patient, and acknowledge it while you treat them. You have to help them with what you can do for their physical symptoms, to support them in whatever way you can, so they can be successful in the rest of their lives.

I’m a musculoskeletal specialist, I’m not a psychiatrist, so it’s also important to know when to refer your patients to someone who can help them with the other factors impacting their health. But even in my role as an orthopedic surgeon, I always take the time to listen and understand the patient’s mental and emotional issues and the way they influence physical symptoms. You can’t treat one without the other. 

Did you know that most countries with socialized medicine have a majority of female physicians? Women are more inclined to pay attention and really listen to their patients in order to understand the patient’s life and symptoms. It’s really about service, answering the call, and taking action.

Hayley: You were the first female surgeon in the state of Florida to graduate in orthopedic surgery. How did you protect your confidence without losing the sensitive and vulnerable side that makes you such a brilliant doctor and sensitive to your patients’ needs? 

Dr. Pier Boutin: I was the only woman in my field; I was 1 of 10 doctors in my residency program. The other nine people were men. I was challenged and questioned every single day because I was a woman, so I felt like I always had to show a strong, confident front. It did destroy me a little bit, little by little on the inside — but I didn’t show it. My colleagues expected strength from me. I couldn’t be vulnerable. Plus, do you really want your surgeon, who’s going to be operating on you, to show vulnerability? It’s a very fine line to walk.

Hayley: I’m amazed that you stuck with it, especially when your Chief Resident said to you, “You’re the best resident I’ve ever had — you never asked me a question!”

Dr. Pier Boutin: When I met my Chief Resident, he shook my hand and said, “You’re gonna be gone in 6 months. Because you have no place here.” Incredible. He was supposed to be training me, and I was supposed to be learning from him and asking him questions. But I didn’t ask him a single question for the first 6 months. I figured it out; I pulled the text books out, and I figured it out. It would have been nice to have some support and guidance during those times. Did it make me stronger? I don’t know.

There was a resident two years ahead of me in my program who ended up becoming a hand surgeon. He was the one who told me, “Just always do the right thing.” He knew me, and he trusted I would do the right thing. But when he put it like that, when I was in Residency, that really brought it home. I knew that was how I wanted to live my life: don’t do the easy thing, do the right thing. It might take a little bit more work, it might be a little more painful, but just do the right thing so that you can go to bed and be able to sleep at night. It’s just made a huge difference in my life. Don’t avoid something because it’s too hard. Or because you’re scared. Do it anyway. Do the right thing. Don’t ever let fear guide you.

Hayley: I think a lot of women will recognize themselves in the woman you describe when you were going to Morocco that first time. I recognized my own depression in some of the ways that you described yourself, and how you just felt like you had lost your power. And although most of the book is about how you reclaimed that power, and reclaimed your light, and sort of got back to life, were there any specific tools or practices that you would recommend for other women reading this interview, who feel the same urge to reclaim their life?

Dr. Pier Boutin: It was percolating in my head that I wanted to make a change in my life, but I didn’t see my way out of it for a long time. I think these events — the Haiti mission, Little Mo and his family — fell into my lap because I was ready for them, and I was ready to take action. When the call came for, “French-speaking orthopedic surgeons,” after the 2010 earthquake in Haiti, I felt like they were literally calling my name. I had the skills. I spoke French. I was available, and I could do it. It probably sounds overwhelming, but I was ready to make that step. I think taking that first step is the hardest thing. Once I was in Haiti, I found purpose. Again, I was helping people — I was operating regularly, I was making a difference. And that’s addicting. I decided then and there that I don’t ever want to live my life without purpose. I didn’t know at that point how I was going to make it happen, but I knew that was my goal. 

Suddenly, everything started falling into place, and more and more opportunities came my way. I suspect those opportunities were there before, but I didn’t recognize them because I wasn’t ready for them yet. Along the way, my girlfriends definitely knew that I needed to make a change. They’re the ones that said to me, “You need a trip, you need to change your focus,” and that’s how we ended up in Morocco, and then the Atlas Mountains. So I listened, and I took that first step. When I first saw Little Mo, I recognized immediately what this little boy’s problem was, and how I could help. That gave me purpose, and as I worked toward that goal I became stronger and more driven.

The people around you and the little suggestions of a higher path are always around you if you’re ready to hear them. A few years earlier, a woman I greatly admired had looked me right in the eye and said, “So, Pier…what are your goals?” I answered something generic. But in my head, at that time, I had no goals. I had no purpose. 

Shortly after that, the earthquake hit Haiti — and I answered that call. 

I understand when people feel stuck, especially in depression or darkness, and you can’t see a way out. So you can’t force it. But if someone is starting to think about choosing a different path, that first step is what makes all the difference. And some of the steps you take might not work perfectly, or you might take a few steps back. But just keep going. Like I said before, don’t let fear stop you from taking that step. Don’t let fear guide the rest of your life. How do you want to lead your own life? 

When I came back from Haiti, I reached out to my friends more often, and my support system grew and gave me a lot of strength. That made a huge difference. One of the things that I had done when I was in that dark space is I pulled myself away from my friends, I kind of isolated myself. I don’t have a magic formula. I suppose the first thing would be to reach out to your friends. Make a plan; even if you’re not ready to make it, just start thinking about it. And when you see an opportunity, take it. 

Hayley: Speaking of community…as I got to the end of the book, all I could think about was, “I want to help. I can’t necessarily go to Morocco, but I need to be involved.” Is there any opportunity for people who feel motivated to help the people of the Aremd Village as you were? Besides buying the book, of course. Is Soumyasjourney.com the best place to start?

Dr. Pier Boutin: All of my proceeds from sales of The Little Mo Effect are going directly to the foundation run by my daughter, Soumya, who is developing a comprehensive plan to build a school in her village in the Atlas Mountains. I adopted Soumya, Little Mo’s older sister. She’s now 17. There are seven little villages in this area, but there are no schools for girls after sixth grade near her village. Boys are allowed to leave their hometowns to go to school, but girls are not allowed to travel from home for school. Right now, girls in Soumya’s village usually quit school between fourth and sixth grade. So Soumya wants to build a school in the village for girls to learn life skills so that they can finish high school and have choices. They can get married and have children if they choose, but they deserve the opportunity to choose what they want their future to look like. They need life skills to either continue in school, or get a job and have a sense of purpose — and income.

I went back to Morocco and taught one of Little Mo’s classes. The teacher pulled me aside and said, “Mohamed is very smart. But his sister Soumya is not smart.” I stayed in touch with Little Mo’s family and when Soumya was 11 years old, they told me they were going to start looking for a husband for her. I suggested she come to school in the United States instead. So she did — and from day one, she has been at the top of the class. Her average grade is an A, and she’s presently enrolled at one of the hardest boarding schools in the country. 

It just goes to show you that just one statement from a teacher or person in a position of authority can annihilate the voices — very intelligent voices — of 50% of the world’s population. It’s not that Soumya wasn’t smart enough for school, it’s that she wasn’t given the opportunity to show how smart she was. So building a school in that town is the first step to getting those young girls the opportunity to be educated, and the opportunity for the world to hear those voices that have been completely canceled. 

For people who want to get involved, the best thing to do is visit Soumyasjourney.com and support her foundation — whether it be through donations, grant writing, media support, or developing the curriculum for the school itself. There are a lot of opportunities to get involved. 

This value on education and empowering women has already influenced the people in her village. Soumya’s biological parents now understand how important school is. Little Mo is planning to go to college, which is almost unheard of. Soumya’s younger sister is going to continue through school.  

Hayley: That ripple effect that you talk about, that just one person’s life can really spread. I mean, you’re seeing it just within one generation.

Dr. Pier Boutin: Absolutely. It’s really exciting. It’s been such a rewarding journey.

Hayley: I can see it in your eyes when you talk about the way that Little Mo and Soumya have transformed your life just as much as you changed the entire trajectory of their lives. So where’s Little Mo today? Do you get to see him very often?

Dr. Pier Boutin: I haven’t been able to see him recently because of the pandemic and our prior administration, but he’s going to come for a visit this summer. He’s doing really well; he’s top of his class in school, and school is really important to him. He’s also the goalie on the soccer team. This is the boy that couldn’t walk. He loved soccer, and playing soccer is the major pastime over there. But when I met him, he could never play with the other kids — he could only ever watch. So it’s a really beautiful, full-circle moment. 

Hayley: That is incredible. So will there be more books? 

Dr. Pier Boutin: My next book will be more medical. It’s an in-depth look at building bone and maintaining strong bones through every stage of life, using patient stories to show how important it is to focus on bone health beginning as early as your 20’s, and the way certain lifestyle and dietary choices impact bone-building.

My daughter Soumya is planning to write a book of her own, and her book is going to pick up where mine left off, to continue the story from her perspective. Soumya loved The Little Mo Effect because she lived it, but she was in Morocco. She wasn’t here in the US with Little Mo and me, and at that point we couldn’t communicate what was happening in English. So she had only one viewpoint. It was really exciting for her to get both sides of the story in such detail, and put it all together.

Hayley: It’s incredible to think about how many lives have been changed by your chance encounter with Little Mo and simply deciding to, as you say, “Do the right thing.” It seems like the stars aligned and then all of the pieces fell into place; from doctors to donors to hospital coordinators, the right people appeared at the right time to support you and Little Mo on your journey. 

Dr. Pier Boutin: I don’t think they came out of nowhere. By that time, I’d already made a plan; in my mind, I knew I wanted to change things and find purpose in my life again. So I think that I was open to recognizing and receiving that motivation and purpose when it appeared. If you are open to it and you create space for it, it will come. 

The Little Mo Effect is available on Amazon. Proceeds from the book will be donated to Soumya’s Journey, a foundation devoted to educating and empowering girls in the Atlas Mountains of Morocco. 

Learn more about Dr. Pier Boutin: https://www.pierboutinmd.com/ 

Learn more about Soumya’s Journey: https://soumyasjourney.org/ 

The post The Little Mo Effect: The inspiring book we all need right now appeared first on Women's Health Network.

Recovering from surgery is part 3 of our special 3-part series on how women can prepare for surgery to minimize stress and optimize their recovery.

In part 1 of our series, you took some “big picture” steps to start preparing. In part 2, you tied up loose ends in the final days and minutes before your procedure. Now in part 3, you’ll get important tips on how to bounce back and speed your recovery time after your surgery.

Note: The recommendations on this list may be used as a guideline. Patients should show and discuss the list with their surgeon, as she or he may want to make adjustments.

Recovering from surgery — 7 tips to bounce back fast

1. Make sure to move and start walking as soon as possible after surgery to avoid blood clots.
2. Don’t stay in the hospital any longer than necessary.
3. Discontinue narcotics early. Some pain is OKAY when recovering from surgery! Patients who stop narcotics earlier do better.
4. Avoid alcohol completely for five days after your procedures. Do not drink alcohol while taking narcotics.
5. Use a stool softener, such as prunes or Miralax to avoid constipation.
6. Avoid any dental work for six weeks after surgery.
7. Give your body additional nourishment to help it recover. The following supplements can be taken for 4-6 weeks after surgery. Use high-quality supplements:
   • Multivitamin
   • Magnesium Taurate or Elemental: 200-400 mg at bedtime.
   • Probiotics that include Lactobacillus Plantarum and Bifidobacterium pseudolongumin: Surgical patients often receive antibiotics. It’s important to replace the beneficial bacteria.
   • Vitamin A: 25,000 IU/day. 
   • Vitamin C: 500 mg twice a day 
   • Vitamin D: 2000-5000 IU of Vitamin D3 per day 
   • Proteolytic Enzymes: Bromelain 250 mg, 2-3 times per day, or Pancreatin capsules, 1400 mg, 2-3 capsules, 3 times daily.
   • L-glutamine: Studies have shown that this amino acid stimulates the immune system, cuts infections, and promotes cell growth and organ repair. It also counteracts “leaky gut syndrome”, which can occur during surgical stress. Use supplement as directed.
   • Zinc: Take 30-50 mg of zinc picolinate or zinc gluconate daily. 

Recovering from surgery also means taking more time to relax so your body can use that downtime to heal. Take an extra nap, spend the afternoon reading a good book or allow yourself a mini Netflix binge. Your body will thank you.

Read more

Part 1: Your surgery is on the calendar. Now what?

Part 2: 18 steps to no-stress surgery prep

The post Bouncing Back After Surgery — A Surgeon’s Recovery Guide appeared first on Women's Health Network.

This is the first in a special 3-part series on how women can prepare for surgery to minimize stress and optimize their recovery. Don’t miss part 2: 18 steps to no-stress surgery prep; and part 3: Bouncing back after surgery.

In an average year, women in the U.S. will undergo upwards of 22 million surgical procedures, from C-sections and cancer surgeries to knee replacements, cosmetic procedures and hysterectomies. While it’s always a good idea to get a second opinion and find out if a non-surgical approach can help, sometimes surgery is unavoidable or simply in the best interests of your health.

Do you have an upcoming surgery date looming? As a surgeon, I know how anxiety-inducing it can be to contemplate surgery and post-op recovery. You may be dreading what’s to come, but here’s the truth: women who take the time to prepare for surgery have an easier and less stressful build-up and recovery.

So, what should you do before the big day? Here are some general guidelines that can help you prepare. Consult your doctor about the best steps for your situation. 

Prepare for surgery by exercising 

Unless your doctor advises you otherwise (e.g., your condition requires bed rest), continue with your regular exercise routine right up to your surgery date. As research consistently shows, exercising before surgery can improve recovery in thoracic, abdominal and joint replacement surgeries, and other major procedures. Patients who exercise pre-operatively also have a lower incidence of extended rehabilitation care. 

Haven’t exercised much lately? I encourage my more sedentary patients prepping for surgery, especially seniors, to consider a stretching program or join a strength and balance class twice a week to get some gentle exercise. Every bit helps! 

Prepare for surgery by getting your teeth cleaned 

Make it a priority to have your bi-annual teeth cleaning before major surgery so that you can find and address any periodontal or dental problems. If present, bacteria from a dental disease – most often gum disease or periodontitis – can transfer from the mouth to the vulnerable tissues affected by the surgery. According to the CDC, nearly 50% of adults in the United States today have some degree of periodontal disease. When you have your teeth cleaning and check-up, let your dentist know you have an upcoming surgery. 

Prepare for surgery by supplementing with key nutrients 

Vitamin and mineral supplements helpful to take before surgery are those that minimize inflammation and aid tissue repair. Your needs may vary, but here are the supplements I generally recommend for my patients: 

• Vitamin A: 25,000 IU/day. Increases immune function. (Pregnant women should not use high doses of Vitamin A.)
• Vitamin C: 500 mg twice a day for at least 5 days. Required for synthesis of collagen in tendon, ligament, bone and blood vessels. Promotes healing of connective tissue. 
• Vitamin D: 2000-5000 IU of Vitamin D3 per day. Orthopedic surgery patients with low Vitamin D levels do not recover as well. Have your Vitamin D levels checked before surgery, and adjust dosage accordingly.
• Flavonoids: 500-1,000 mg, 2-3 times per day. Reduces scar formation and adhesions. 
• Magnesium Taurate or Elemental Magnesium: 200 – 400 mg at bedtime. The stress on the body from surgery depletes the body’s stores of magnesium. Magnesium regularizes heart rate and promotes circulation. Magnesium also helps with sleep.
• Proteolytic Enzymes: Bromelain 250 mg, 2-3 times a day, or Pancreatin capsules, 1,400 mg, 2-3 capsules, 3 times per day. Enzymes reduce inflammation and swelling at the surgical site.
• Zinc: Take 30-50 mg of zinc picolinate or zinc gluconate daily. Zinc is essential for wound healing and immunity. 

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Stop taking these supplements and medications 

Approximately 2-3 weeks before surgery, I recommend to my patients to stop all anti-inflammatory medications and certain supplements that increase the risk of post-surgery bleeding. These include Advil, Motrin, Aleve, Celebrex, Meloxicam, Indocin, Voltaren and other arthritis medications. Supplements to temporarily stop include Vitamin E, gingko biloba, fish oil, omega-3 fatty acids, diet pills and glucosamine/chondroitin sulfate. Let your doctor know about any OTC and prescription medications and supplements you take and follow their recommendations. 

Stop smoking 

Need a reason to finally quit smoking? Your upcoming surgery may have just provided one. Smoking decreases blood flow and makes surgical wounds take longer to close and heal well. Smokers are more likely to develop post-surgery infections compared to non-smokers. As countless studies show, smokers also run a higher chance of serious complications following surgery, including heart attack, stroke, shock and death. Prepare for surgery and recovery by making a plan to quit — now.

You can call the CDC’s National Quitline 1-800-QUIT-NOW (1-800-784-8669) for free support to stop smoking. 

Start planning your post-op care now 

Use your time a few weeks out from surgery to fill out paperwork, make arrangements with friends and family members, and take care of all the “busy work” of planning for your surgery and recovery. 

Remember to plan for pet care and/or babysitting or child care. Make arrangements for help at home after major surgery. Create a notarized living will. (Generic forms are available online.) Also, find out about taking extended time off work. It’s important to allow time to rest and recover. Patients who continue to work suffer from exhaustion as well as pain. Check into coverage from the Family Medical Leave Act. 

While you still have time, prioritize good self-care habits by getting enough sleep. Regularly practice deep breathing and other relaxation techniques so you have tools to help you reduce stress and stay calm. 

Visualize your surgery and recovery going well — and give yourself every opportunity to make this happen. 

In Part 2 of our series, find out how to show up for your surgery prepared and ready for the big day…

The post Your surgery date is on the calendar. Now what? appeared first on Women's Health Network.

This is part 2 of our special 3-part series on how women can prepare for surgery to minimize stress and optimize their recovery.

In part 1 of our series, you took some “big picture” steps to start preparing for surgery. In the final days and minutes before your procedure, it’s time to wrap up surgery prep so that when the big day arrives, you’re feeling as confident and comfortable as possible. 

Are you ready for the final countdown before your surgery? 

Please note that all steps listed below are general tips and may not be applicable to your particular procedure. Always check with your healthcare provider for specific instructions that fit your situation. 

Surgery prep countdown

One week before your surgery, do this…

1. Visit the hospital or clinic ahead of time. Learn exactly where you have to go on the morning of surgery.
2. Prepare your home. For major surgery, you may want to move a bed to the main floor to avoid stairs. Remove small carpets to avoid tripping.
3. Prepare and freeze one week of meals ahead of time. Buy groceries and spend some surgery prep time organizing your kitchen to make it easier to reach certain foods if your movement will be limited.
4. Ask your surgeon for the post-op prescriptions and perhaps a stool softener and fill them before surgery if possible. 
5. Avoid alcohol. 
6. Avoid constipation before and after surgery. As part of surgery prep, increase fiber intake and drink more water to stay regular.  
7. If you haven’t stopped smoking yet, it’s not too late. If you quit now, you will still decrease post-surgery complications. Get help here.
8. Pack a hospital bag. Helpful items to take with you include: 
   • Easy slip-on and off clothes.
   • Warm pair of wool socks
   • Music with headphones
   • Ipad with pre-downloaded light movies
   • Phone and electronic chargers
   • Favorite pillow
   • Sweater or pashmina
   • Toiletries: Disposable toothbrush, toothpaste, lip balm, lotion, etc.
   • Night light

The day before your surgery, do this…  

1. Stay well hydrated up to 8 hours before surgery, or as instructed by your health care provider. 
2. Have a light dinner. Avoid heavy creams and meat.
3. Wash with an antiseptic cleanser. Do not scrub. Do not use perfumed products. Do not apply lotion.
4. Lightly swab each nostril with rubbing alcohol the night before and morning of surgery.

The morning of your surgery, do this..

1. You may use a small amount of water to brush your teeth and take prescription medications for blood pressure, cholesterol, diabetes or thyroid issues. 
2. Don’t forget your hospital bag.
3. Leave jewelry and credit cards at home. 
4. Bring your medical insurance card and a picture ID.
5. If surgery is scheduled late in the day, have a light clear liquid meal up to eight hours before surgery.
6. As part of surgery prep, inform your family and friends that although surgery is scheduled for 8 am, it may not start until 9 or 9:30 am. There are nursing and anesthesia surgery prep steps that need to be taken. You may not hear from the surgeon for more than four hours after start time and for a two-hour procedure. Let your support people know so they’re not worried why there is a delay in hearing how things went.

Surgery prep is all about what you can control

The later in the day your surgery is scheduled to take place, the greater the chances the surgery will not start on time. Sometimes surgeries can moved up to earlier in the day, sometimes they simply cannot be moved. Accepting this reality can reduce a lot of the anxiety that comes with waiting. Surgery prep is all about focusing on what you can control.

In Part 3 of our series, find out how to bounce back after surgery.

The post 18 steps to no-stress surgery prep appeared first on Women's Health Network.

After a long, cold winter, nothing feels better than spending time outside in the warm spring sun – unless you have allergies. Need some all natural tips to help you avoid the sneezing, wheezing, itchy eyes and runny nose that come with spring pollen season? We’ve got you covered with our best tips for spring allergy relief.

Try these 5 tips to get relief.

Fill your diet with allergy-fighting foods. Leafy green vegetables, broccoli, cauliflower, leeks and spring onions are rich in quercetin, a bioflavonoid that’s been shown to moderate histamine production and reduce irritation of the airways during an allergen exposure. It does take time to build up sufficient quercetin to reap these benefits, so make these healthy veggies a regular part of your meals during allergy season — and all year round.

Other helpful foods for fighting allergies include papaya and pineapple. The two tropical fruits are naturally rich in bromelain, an enzyme that is used in natural medicine to reduce airway swelling and improve ease of breathing when allergies attack. 

Get more probiotics. A 2015 review of over 20 studies confirmed that probiotics in the gut may help to improve symptoms of “allergic rhinitis,” including itchy and stuffy nose, that result from inhaling pollens, mold and other allergens. More than 75% of immune cells reside in the gut. While the connection between probiotics and allergies is still not fully understood, researchers believe probiotics may help to regulate immune reactions to allergens by preventing overproduction of pro-inflammatory cytokines. To boost probiotics in your gut, eat more probiotic-rich foods or take a high quality probiotic supplement.  

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Flush allergens out with nasal irrigation. Gently rinsing your nasal passages with a saline solution helps to open up the nasal passages, clear out mucus and remove the pollen and other irritants triggering allergic reaction. Performed with a neti pot or bulb syringe, sinus flushing has its origins in Ayurvedic medicine. New to nasal irrigation? Get our DIY saline rinse recipe and directions for rinsing here.

Stay in spring cleaning mode. Every time you open a door or window, it’s an invitation for fine particles of pollen to come inside and cause allergy trouble. So, instead of a one weekend blitz of spring cleaning, make dusting and vacuuming a regular habit to cut down on circulating dust, mold and animal dander. The following routines are especially helpful for reducing allergens that have found their way indoors:

• Regularly clean bedding, drapes and other items that tend to attract allergens (including pet dander).
• Vacuum carpets and area rugs at least once or twice a week with a vacuum cleaner equipped with a HEPA filter; regularly sweep and mop hardwood and tile floors.
• Clear out clutter — a known magnet for pollen, dust and mold!
• Wipe down walls with a damp cloth, especially near outside doors. (Wipe down the door, too!) 

Make mint the scent of spring. Peppermint has strong anti-inflammatory effects that can help reduce symptoms of bronchial asthma and allergic rhinitis, according to a 1998 study. This is an easy allergy hack to employ. Use an essential oil diffuser to pump your indoor air with minty scent, mix a few drops of peppermint essential oil with your favorite body lotion or skin oil, and make some springtime-perfect peppermint iced tea! Brew the tea with hot water to release the oils, then chill. Who knew fighting allergies could be so refreshing?

You might also like: How to know if you have hidden food allergies or sensitivities

The post 5 tips for spring allergy season relief appeared first on Women's Health Network.

It’s estimated that over 80 million Americans have been infected with Covid-19.  Of those, a shocking number have suffered long-term effects.  Some of the most common and lasting symptoms of Covid are psychological — depression, anxiety, mood disorders, even psychosis. 

So if you’ve had Covid but still don’t feel you’re recovered mentally, you are not alone.  You should also know these problems are not “in your head.” There are almost certainly physical factors involved, and you may be able to help your own recovery.

The latest data

According to startling new research published in The Lancet, as many as one third of all Covid sufferers develop Covid-related depression, anxiety or other neuropsychiatric conditions within six months of contracting the virus. The study analyzed post-Covid health records of over 230,000 women and men to reach these findings.

Researchers tried to explain why mental health issues are a “long Covid” symptom for so many, and in doing so, stumbled upon another intriguing discovery: depression and anxiety appear to develop regardless of whether the case of Covid was mild or severe.  

This is important because it means that it’s more than the lingering damage from a severe infection. If it were, we would expect that the more severe your Covid symptoms, the higher your risk for depression would be — but it isn’t, so what’s going on? 

There is lots of evidence that Covid creates a range of neurological problems, including inflammation that may cause changes in the brain. But we also know that Covid — whether mild or severe — can trigger a torrent of troubling emotions, from worry about job loss to guilt over infecting family members to shame over the need to quarantine to the sheer loneliness of prolonged isolation. 

Conventional medicine tends to pick apart our health into distinct issues.  But that’s not how our bodies work. Our thoughts and our biology are woven together. So almost certainly, it’s the interplay between these “social” and “organic” factors that determines our mental health post-Covid. And really, this understanding is good news, because you can do something about factors within your control, especially the ones that involve your own thoughts and perceptions. 

Are you feeling down even after you’ve recovered from the virus? Don’t blame yourself, or think it’s all in your head — but don’t feel helpless either.  When you act on the factors you can control, you help yourself heal.  Here are some steps to try:

Reframe your perspective

Catastrophic thinking is a learned cognitive bias in which our brains start to select and highlight facts that confirm a certain fear, and ignore those that contradict it. Most of us have done a lot of catastrophic thinking in the past year and all this anxiety, worry and “doom scrolling” hasn’t helped anyone’s mental health. 

The next time you notice yourself dwelling on catastrophic thinking, try consciously challenging your negative thoughts. When you’re  “catastrophizing,” you might start out with a thought such as, “I feel bad today.” This thought may then expand to, “It’s only going to get worse,” or “I’ll never get better.” 

As you notice these thoughts, step in and literally say out loud, “Stop!” or “No more!” Next, use deep breathing, positive affirmations, meditation, journaling and other stress relief techniques to help you let go of irrational fears and refocus your thoughts. Over time, these techniques will make it easier and easier to restore perspective. 

In her book, The Work, author and healer Byron Katie wrote powerfully about how this process of remaining alert to and questioning stressful thoughts changed her entire outlook on life: “I discovered that when I believed my thoughts I suffered, but when I didn’t believe them I didn’t suffer, and that this is true for every human being. Freedom is as simple as that. I found that suffering is optional. I found a joy within me that has never disappeared, not for a single moment. That joy is in everyone, always.”

All of this isn’t to diminish the very real suffering that’s happened during Covid. The practice of reframing your perspective is meant to help you make sure you’re not carrying an even heavier burden — a habit of thought that blocks your healing. 

Support your stress response 

When you are under chronic stress, the constant tripping off of the body’s fight-or-flight response can create adrenal hormone imbalances and lowered thyroid function, leading to problems with mood regulation. 

When thyroid function slows during stress, triiodothyronine (T3) and thyroxine (T4) hormone levels fall. If they fall low enough, you can enter into a state of hypothyroidism (low thyroid). Symptoms of low thyroid include fatigue and depression. 

In your recovery from Covid, you want to make sure that you are supporting your adrenal glands and thyroid so that stress-related issues don’t contribute to your depression risk. You can take our free Hormonal imbalance quiz to learn more about stress-related hormonal symptoms you may be experiencing. 

Covid depression — a sign you need more Vitamin D 

Research has consistently shown a link between Vitamin D deficiency and depression, including a 2013 meta-analysis that found that, statistically, people with low Vitamin D status were at much greater risk for depression.

Most adults in the US have suboptimal or deficient levels of Vitamin D, especially now after the long winter months and before the sun is direct enough to start producing Vitamin D in the skin. 

Fortunately, you can easily do something about Vitamin D deficiency, starting with daily supplementation with a good Vitamin D supplement. Plus, Vitamin D comes with the big bonus of strengthening your immune function — that’s why the data shows healthy levels even reduce the risk of severe Covid in the first place.

Natural antidepressants 

In my work with women, I have found that a combination approach to lifting symptoms of depression generally offers better symptom resolution and long-term results than any one single thing. In addition to steps I’ve outlined above, other natural holistic approaches to mood support include:

• Talk therapy or counseling
• Body work methods, such as craniosacral therapy (CST), osteopathic manipulative therapy (OMT), therapeutic massage
• Acupuncture
• Targeted amino acid support, such as SAM-e or GABA
• Diet changes to reduce excess sugar
• Other nutritional supplements like a high quality multivitamin and omega-3 fatty acids
• Full-spectrum light therapy

Meeting with an integrative or alternative health care practitioner can be a great way to put together a plan to meet your individual mental and physical needs as you recover from Covid.

Covid depression: stay focused on your well-being 

Mental health self-care is something we can all benefit from, whether we’ve had the virus or not. This has been a difficult year, and even as the pandemic wanes, we all still need to take the best care of ourselves possible.

Whenever you can, practice even a few minutes of self-care. It really helps! 

The post A lasting side effect of Covid? For many, it’s depression appeared first on Women's Health Network.

Feel like you don’t have enough time in the day to squeeze in self-care?

You can’t pour from an empty cup. But the good news is — it doesn’t take long to start refilling it. Check out our favorite quick tips for self-care ideas that can reverse depleting habits, helping you to brim with vibrancy again.

The best news for busy women — they each take one minute or less!

Delete digital distractions. Go through your phone settings and disable push notifications and other alerts from apps on your phone that don’t really serve a purpose. Do you really need to know that a new level is available on Candy Crush right when you are in the middle of a big work project? Irrelevant notifications are just digital distractions that break your concentration and also encourage you to spend more time on your phone, which exposes you to sleep-disrupting blue light. With a few swipes, you’ll reduce the digital clutter.

Social media cleanse. While you’ve got your phone out, open up your social media apps and go through to remove or hide toxic people from your friends and followers lists. Browse your accounts …. do certain people post things that always make you feel drained or bad? Improve your social media experience by filtering them from your feed.

Tap away the stress. The Emotional Freedom Technique (EFT) is a quick and easy tool to lower stress and tension. To do it, you tap a series of energy meridian points in the body, unblocking energy flow and increasing feelings of well-being. We’ve got all the directions for “tapping” for stress relief here.

Take 10 deep breaths. When you are stressed or anxious, your breathing becomes shallow,  which then causes further anxiety and tension in the body. To reverse this, take a quick time-out and breathe deeply 10 times, extending your breath as far down into your belly as it will go. (Your deep breath counts if it pushes your belly out.) Breath in … and out … and repeat 10 times. Already feeling better? That’s because you have just activated your body’s Vagus nerve, which is the center of your body’s relaxation response.

Laugh. Laughter is the best medicine because it helps to break the vicious cycle of constant stress and anxiety and boosts your feel good hormones like serotonin. It doesn’t take long to laugh! Read some funny jokes or check out humor videos on YouTube — many are a minute or less.

Say something kind to yourself. You might go out of your way to compliment friends and family, but when is the last time you said something kind to yourself? Start with a brief but powerful affirmation by standing in front of a mirror and looking yourself in the eye. Say “I love you” and give yourself a compliment. You’re so smart! You have such pretty eyes! You are brave and beautiful! Then smile at yourself and let these words sink in. Watch this viral YouTube video for inspiration!

Say thank you. It’s free, easy and doesn’t need to take long at all to feel the life-changing power of gratitude. Shut off your phone, close your computer, get comfortable, and think about something or someone in your life that lights you up and makes you feel whole. Focus on these feelings and feel gratitude for the good things in life.

Now don’t you feel better?

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The post 7 self-care tips for busy women appeared first on Women's Health Network.

There just isn’t anything worse for your comfort, confidence and peace of mind than having to worry about getting to a bathroom in time. That’s why today, we’re curious about the answer to this question: Can you reverse urinary incontinence?

I’m happy to say the answer is usually yes! Most women  can stop or prevent stress incontinence with just a few simple, all-natural steps. With this kind of urinary incontinence you leak a little pee after you cough, sneeze, laugh, stand up or maybe lift something heavy.  Millions of women experience it. It can be very frustrating because it interferes with the stuff that’s really important in your life. Some women have stress incontinence multiple times a day, while others only have issues once a month. It can develop when your pelvic floor muscles are weakened, maybe as a result of pregnancy or being overweight.

So if you’re having stress incontinence every time you hear something funny, these tips are for you:

Practice Kegels

First, begin practicing an easy exercise known as Kegels. Kegels strengthen your pelvic floor muscles, which are supporting all the organs in your lower pelvis. The muscles you’re targeting with Kegels are the ones you squeeze if you’re trying to stop peeing midstream. Tighten these muscles as much as you can for 5 seconds, then relax them for 5 seconds, then tighten again. Do that 5 times in a row, but not while you’re peeing. And don’t clench your butt, your belly or your thighs, or hold your breath. Gradually work up to 10-second holds and 10-second releases. Try to do Kegels every couple of hours at first.  After you’ve begun to rebuild  muscle tone in your pelvic floor, increase the frequency. Kegel bonuses? You can do them anywhere, anytime, without anyone noticing, even while walking or doing other things. They can also improve your sexual satisfaction a lot. And they help with other forms of urinary incontinence too.  What’s not to like?

Take a probiotic

You probably already know about the gut microbiome, a collection of bacteria living in the lining of the gut that is pivotal for digestive health. Turns out, your urinary tract also has a unique microbiome — and if you have urinary incontinence, it’s a sign that you need to pay attention to it. 

According to recent research in the American Journal of Obstetrics and Gynecology, women with urinary incontinence had different urinary microbiomes compared to women without continence issues. The good news? The same probiotic that helps to improve gut health can help improve the flora lining the urinary tract too. Look for a high-quality probiotic supplement with multiple strains of beneficial bacteria for maximum diversity.

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Cut back on caffeine and alcohol

If you’re drinking caffeine and alcohol, cut back. Both are diuretics, which means they have effects on your kidneys and increase your urinary urgency. As a result, you pee more often and with less ability to wait.

Bonus tip! Drink more water

Third, keep getting plenty of water every day — about half your weight in ounces — but drink most of it before 4 p.m., especially if you are having any nighttime incontinence. That’s it! These tips really work to stop stress incontinence before it happens. So don’t let a little pee get you down. Do something about it right now!

The post 3 steps to solve urinary incontinence appeared first on Women's Health Network.