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International Women’s Day Roundup: Experts Tips For Women’s Health

“No one can make you feel inferior without your consent.”   – Eleanor Roosevelt

A couple of years ago, it was reported that 90% of people across 75 countries that were interviewed by the UNDP were still biased against women being leaders. This meant, for women, that unless the biases were corrected, they would continue to have worsening outcomes for their abilities into the future. Fortunately, the International Women’s Day 2022 theme is BreakTheBias.

Health Web Magazine regularly collaborates with top health experts. They have come forward to share their knowledge on this controversial topic.

Introduction

Women across the world are prevented from fully participating in societal matters due to gender inequality. It is difficult for them to access fundamental human rights.

The United Nations’ Global Goal wants to see all countries achieve gender equality in eight years – by 2030. A lot of achieving these goals has to do with women’s health.

The Significance Of International Women’s Day 2022

There is great significance to this day because it is all about equality in gender for a sustainable future.

Women and girls are determined to be powerful and effective leaders, getting involved in initiatives across the world – they want to be empowered to be a voice – to be equal players in the decision-making of all matters across the broad spectrum.

The Theme Of International Women’s Day

The theme of International Women’s Day 2022 this year is to BreakTheBias. Millions of women are longing for a world where men and women are equal. No more discrimination, no more stereotypes. They want a world where they can be leaders, bosses, presidents, truck drivers, pilots, and that means, soldiers in the war too.

It has been difficult for women to move ahead in the world today, to shake the traditional shackles where women stayed home being homemakers and caring for the children. Today’s women want to move ahead without bias.

Women Leaders Of Tomorrow Need To Protect Their Health

Women’s health is essential if they want to be future leaders and teachers. There are some diseases that they need to look at to keep themselves healthy and be at their best! This will enable them to pursue their dreams because they have sound bodies and minds; physically, mentally, and spiritually. Let’s look at some of these diseases very briefly:

  • Cervical Cancer – For starters, women should start getting a pap test every 3 years from age 21 to 65
  • Breast Cancer – There are excellent ways to prevent getting breast cancer, and avoiding excessive alcohol is just one of them
  • Polycystic Ovarian Syndrome (PCOS) – The most common hormonal problem in women of productive age, but it can be prevented
  • Infertility – Infertility can be a heartbreaking situation for any woman. Today, there are fertility drugs that act like hormones to increase fertility
  • Premature MenopauseMenopause is a natural phase in the lives of women, but there are ways to overcome some of the unwanted symptoms that can arise
  • Heart Diseases – Heart diseases in women can show up with what could be different symptoms to men
  • Osteoporosis – Unfortunately for women, osteoporosis weakens the bones, and this can cause fractures
  • Stress – According to a survey, women are more likely to be stressed at the workplace than men
  • Depression/Anxiety – Depression and anxiety are debilitating, causing you to be ineffective in your daily activities
  • Obesity – Dietary and lifestyle changes can keep you healthy and fit

Do you want to make your mark? Cross your arms to show solidarity and BreakTheBias for an inclusive world.

35+ Experts came forward and shared their views with us. Health Web Magazine is proud to share their words with everyone and would like to thank our panel of experts for sharing their knowledge and spending time with us, we’re grateful to you!

Health Web Magazine collaborated with various Health Experts and Enthusiasts to share their views on – “Celebrating Womanhood – Simple Health Tips Women Can Easily Follow In Their Daily Life!”

VictoriaVictoria, Healthy living content writer
www.healthyvix.com

Victoria is a passionate vegan and healthy living advocate who enjoys writing about her passion at the Healthy Vix healthy living, wellbeing, and eco-friendly blog.

Drinking enough water is one of the most important things that women can do for their health. It helps flush out toxins, reduces hunger, can help with weight loss, lower blood pressure, and keeps skin hydrated. The human body is made up of mostly water, and it’s necessary to keep the cells well-hydrated in order to function properly.

Even mild dehydration can lead to headaches, fatigue, dry skin, and other problems. Women should drink at least six glasses of water per day. Filling a reusable water bottle in the morning is a great way to keep tabs on how much water you are drinking each day to ensure it is enough. With a proper intake of water every day, we can maintain a healthy body and mind, as well as feel more energised.

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Victoria SullyVictoria Sully, Passionate Vegan and Blogger
www.lyliarose.com

Victoria is a passionate vegan who loves all things healthy living as well as travel and many personal finance topics.

Eating less animal products such as meat and dairy is a simple healthy lifestyle choice that women can make every day. The consumption of meat and dairy products has been linked to many health problems that are more common in women, such as heart disease, diabetes, cancer, and obesity.

There are many studies that show those who eat less meat and dairy products have a lower risk of heart disease and stroke. A lot of these problems can be avoided by consuming plant-based protein instead. These include nuts, beans, lentils, chickpeas, tofu and soy milk.

By opting for more plant-based foods you will easily be able to increase your intake of fruits and vegetables which are great for your overall health and for disease prevention. And, if you do want something that tastes meaty there are numerous brands available with plant-based alternatives to your favourite meat or dairy foods, just try to opt for those that are the least processed, or have a go at making your own, for example you can use soy mince to make your own burgers mixed with onions and herbs!

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Donna ParkerDonna Parker, LAc CFMP
www.healthcoachdonna.com

Donna Parker LAc., CFMP, author of “A Clear Path to a Vibrant Life” is a Classical Five Element acupuncturist, Certified Functional Medicine Practitioner, and Certified in Integrative Nutrition. She supports patients in making healthy lifestyle choices using simple techniques that result in increased health and wellbeing.

What are the simple things that you can do daily to stay healthy?

That's super easy but sometimes hard to actually do. First, start your day with a small breakfast that includes protein and fat. Cortisol, your stress hormone, increases in the morning and when you don't eat, you can increase your stress response and anxiety. When you do eat, chew thoroughly and eat slowly.

It takes 20 minutes for your brain to get the message from your stomach that you are full. Eat your favorite foods first. Eating slowly allows you to eat the amount that will actually fill you up. Drink small amounts of water throughout the day. Drinking 4oz at a time helps your body absorb the fluids and hydrate your cells. Drinking too much only makes you urinate more and depletes your digestive enzymes.

You need those to break down your food and digest it. Move your body in some way every day that brings you joy. That can be dancing, walking or doing something in nature. Turn off all electronics 1 hour before bed and get to bed before 11pm. Good sleep is essential to your health and getting to sleep before 11pm will give you deep, restorative sleep.

Take a few minutes each morning to breathe and set your intentions for the day. Then, before bed, breathe deeply and have a moment of gratitude. Always breathe before reacting to any stressful encounter. And lastly, just smile. It tells your brain you’re happy.

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Gail GenslerGail Gensler, Pro-Aging Fitness Enthusiast
gailgensler.com

I am sixtypreneur Gail Gensler, changing the narrative around aging through fitness and embracing a healthy lifestyle from a "real woman" perspective. My core belief is that age should never determine one's lifestyle, appearance and most certainly what type of workouts you do!.

My goal is to change the narrative around aging so that younger people can realize that it's something to embrace and look forward to, and to inspire and motivate my peers to never take their wellness for granted. A vibrant, healthy life is achievable regardless of age!

I believe that age should never affect how we dress, what we enjoy doing and how we should be portrayed in society. I am here to break down the barriers of institutional ageism and change how brands look at midlife women.

"I speak often about respecting your body.

When you respect your body, you acknowledge that it is precious. It is, quite literally, your home, and the only one you will ever live in. With this in mind, why wouldn't you treat it with the regard and consideration it deserves?

I respect my body in many different ways. While I still go beast mode in the boxing gym, aging is inevitable. As such, there are certain things I can't do as much of when exercising due to gradual wear and tear. Because of this, I've modified my workouts so I can still get the same results without experiencing pain and exposing myself to a more serious injury. I'm respecting my body by recognizing its limitations and not asking it to do something potentially unsafe.

I also eat in a healthful manner, embracing a keto/intermittent fasting lifestyle . If your insides are like the engine in a car, shouldn't you always try to give it the best fuel? I'm not one who measures their food down to the last gram, and I do indulge in keto treats and have my “cheat days” every two weeks (pizza or Mexican are my favorites!) I eat clean. When you respect your body, you give it the nutrients it requires, which will help you look and feel good!

I have a wonderful supplement and skincare routine thanks to MDRLabs and Clientele Beauty, and that helps me to take care of my body from the inside out. I do my best to get proper sleep, hydrate myself properly, and have my “me” time to recharge. The "why" is important here. The reason we do what we do.

Loving your body is important. Respecting your body? Essential. But who, or what, are you doing it for? Are you doing it because you're simply searching for approval from others? Or are you doing it because you want to live a long, healthy, and disease free life.

I respect my body because I want to be around- vibrant and healthy- as my daughter progresses through life. I respect my body because I like the feeling of still being able to crush it into my 60s. "Age is just a number" is a common phrase that I use often, but unless I put in the hard work, those are just words.

My actions make them a reality, and they can for you too!

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Megan Johnson McCulloughMegan Johnson McCullough, Fitness Professional
www.everybodysfitoceanside.com

Megan Johnson McCullough owner of Every BODY’s Fit in Oceanside, CA, is an elite NASM Master Trainer and professional natural bodybuilder. She is certified from the National Academy of Sports Medicine (NASM) and the National Exercise & Sports Trainers Association (NESTA).

She is also a certified Group Exercise Instructor by the Aerobics and Fitness Association of America (AFAA), as well as being certified in Aqua, Cycle, Yoga, and Zumba. Megan also holds titles of Corrective Exercise Specialist, Drug & Alcohol Recovery Fitness Specialist, Fitness Nutrition Specialist and Senior Fitness Specialist.

Megan is a Wellness Coach as well as a Lifestyle and Weight Management Specialist. She is a world champion natural bodybuilder, fitness model and author of 6 books. She is currently working on her research study finishing her Doctorate in Health & Human Performance.

Ladies it’s time to control what we can control. Always have a water bottle with you. Hydration is key for energy, skin health, and all bodily functions. Keeps snacks handy. Always have some sort of snack in your bag or purse. Mood swings due to hunger and blood sugar levels being low can totally be prevented.

Whenever and wherever you can, WALK. Movement is medicine. Take the stairs. Walk during your child’s practice. Walk at lunch or while on the phone. Step towards better health. Finally, shop so you have enough for the week. Don’t let last minute changes, change your eating habits.

If it is all at home, you are more likely to go straight home and eat it. Adding extra stops is a deterrent. Be in control of what you can control. Even when you make a to-do list with the best of intentions, life happens. Four easy things you can do no matter what is have water available, have snacks on hand, walk, and shop ahead.

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Shelby StoverShelby Stover, Certified Strength & Conditioning Specialist
www.fitasamamabear.com

Meet Shelby - a Strength & Nutrition Coach and the person behind the blog Fitasamamabear.com. As a mom of three young girls and coach for the past ten years, Shelby now strives to make fitness and healthy living practical for busy moms. By sharing her knowledge and the resources on her website, Shelby helps busy moms get fit, happy, and healthy.

Weight loss takes patience. There is no one rule fits all for weight loss. Avoid fad diets- any diet or program that requires you to cut out entire food groups is not going to work long term.

1. Eat Slowly and listen to your hunger and satiety ques. This will allow you to recognize when you are full so that you don’t over eat. If you have leftovers, pack them up and keep them for a later time.

2. Water- Drink plenty of water throughout the day. Grab a reusable bottle with a straw! Replace sugar-sweetened beverages with flavored sparkling water.

3. Fiber- Eat whole grains- fiber will keep you full longer. Whole grains are a great source for B-vitamins to maintain energy throughout the day. Examples- oats, whole wheat products, barley, brown rice, etc.

4. Fruits & Vegetables- Eat as many seasonal vegetables and fruits as possible. This will keep things simple and provide variety when produce tastes its best. Look for farmers markets near you.

5. Protein- Eat plenty of lean meats and plant-based protein such as lentils, legumes, beans.

6. Snacks- Keep grab and go fruits, nuts and vegetables on hand for snacks. Examples: baby carrots, cucumbers, unsalted nuts, berries, apple slices, etc. For vegetables use dips like hummus or Tzatziki.

7. Movement- Move your body throughout the day- find pockets of time during the day to take quick walks, stretch at your work desk, get co-workers or friends involved! Make time for exercise!

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Shelley HarveyShelley Harvey, Nutritionist
www.youtrition.co.uk

Hi! I’m Shelley and I am a Women’s Health Nutritionist. I specialise in supporting women to regain their energy and balance their mood by tuning into their body and finding a way to make nutrition work for them. I am passionate about making nutrition science simple, accessible and fun through my holistic approach to health and love of nutritious, tasty food.

While what you eat is incredibly important, we don’t stop there; I truly believe that to be happy and healthy we need to find balance in all aspects of life, so factors like sleep, movement, relationships, creative outlets and self-confidence will also be approached.

For me, a healthy lifestyle starts with a healthy mind. Work out what healthy means to you, and live everyday with the intention of being that version of yourself. Once your mindset is in the right place, the sky is the limit!

achieving that mindset can be challenging if your physical self isn’t where it should be, so nutrition can be a great place to start. Eating nourishing foods can help to lift brain fog, anxiety, and low mood, enabling you to think clearly and be the best version of you.

One of the easiest and most effective ways to do this is to support your body’s blood sugar balance; you can do this by ensuring you eat regularly throughout the day (starting with a delicious, nourishing breakfast!), including healthy sources of fat and protein at each meal and reducing intake of refined carbohydrates.

Don’t underestimate the importance of holistic lifestyle practices, such as regular movement and getting a good night’s sleep – they’re also essential for keeping blood sugar in check. Finally, have fun with it – an optimistic outlook is one of the most powerful ways to positively impact health.

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Jennifer MulderJennifer Mulder, Psychologist
thehealthsessions.com/blog

Jennifer Mulder is a Dutch psychologist giving in-depth advice on living a good life with chronic illness. On The Health Sessions [http://thehealthsessions.com], you’ll not only find tips and tools to get one step closer to your own definitions of recovery, but also to cope better with the problems that remain.

Did you know that spending 120 minutes per week in nature is one of the best things you can do for your health?

Thanks to the healing combination of fresh air, vitamin-D producing sunshine and green surroundings, being in nature reduces your stress levels and blood pressure, and improves your immunity. This in turn lowers your chances of developing heart disease, diabetes and obesity. What's more, exposing yourself to greenery - even in the city or at home! - can ease mental fatigue, improve your working memory and boost your mood. Pretty impressive, right?

But when you' re busy, tired or live in an urban jungle, it may be easier said than done to squeeze those two hours a week into your schedule. Thankfully, studies show you can break up those 120 minutes per week in shorter sessions and still reap the benefits. You also don't have to head into the woods for your nature therapy - although forest bathing is great for your health.

The garden, the park or a simple patch of green near your home will also do the trick. And if you only manage the balcony or porch, at least you get some natural daylight to fine-tune your internal clock. Spending time outdoors also combines well with getting some exercise like hiking, cycling, swimming or playing ball in, as well as doing chores around the house, if you're low on time.

So take your coffee and lunch outside, plan a picnic date with your lover, pick wildflowers or catch up with your friends with a walk on the beach to squeeze a little more outdoor time into your week!

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toni-marinucciToni A Marinucci, Nutrition/Wellness
tipswithtoni.com

Toni Marinucci is a Registered Dietitian and business owner of Tips With Toni, who ironically teaches people now not to diet. Her team of RD’s provide online nutrition coaching to help women break free from the all-or-nothing mindset and encourage balance instead.

Toni’s mission is to end restrictive diet culture by providing simple tips to healthy living while incorporating foods you love! She recently gave a TEDx talk as the author of a #1 bestselling book, Once Upon A Diet, where she discusses the parallels between dieting, dating, and romantic relationships, and how we treat them the same.

When it comes to committing to a healthy lifestyle, some women get caught up in the extremes, making it more complicated than it needs to be. But the truth is, healthy living is simple when you master certain habits!

Here are 5 simple health tips women can easily follow in their daily life to create the habits to make the greatest impact:

1. Stay hydrated with water : Drink a cup of water before and after every time you eat.

2. Eat 3 balanced meals per day : Include a complex carbohydrate, lean protein, healthy fat, and something colorful (usually a fruit or vegetable) at most meals. This will provide your body with the nutrients it needs, which may prevent disease, mitigate cravings, and regulate hunger levels

3. Honor your hunger : Try to eat when you're hungry and stop when you're full. Timing of meals and snacks doesn't matter as much as food quality and listening to your body. To help with this, implement the hunger scale (1 = extremely hungry - 10) = extremely full; try eating around a 4/5 and stop eating around a 6/7.

4. Get moving : Find a type of movement or exercise regimen you enjoy. Your workouts don’t need to be long, done at a gym, or look a certain way to count—walking, dancing, and body weight exercises require less effort and can be done from anywhere!

5. Manage your stress : Stress causes inflammation which is the root cause to most diseases. It can also drive us to make irrational decisions, emotionally eat, or neglect self care. Take 5 minutes out of your day to check in with what your mind and body needs. Experiment with things like meditation, journaling, breathwork, mindful walks, or yoga and see what sticks.

When it comes to forming healthy habits, start small. Begin with one change and when you master it, build on it by adding another. Be patient with yourself and remember a little bit of mindfulness, intention, and follow through goes a long way.

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Gemma H NiceGemma H Nice, Yoga and Relationship Coach
www.easyoga.co.uk

My name is Gemma Nice and I help professional women who are trapped in the unhappy unhealthy and unsatisfying work life cycle which is causing them to feel old before their time unloved by those closest to them and is though their life has no meaning though the power of yoga and wellbeing. I too suffered with my relationship after many years of trying and now we have overcome those factors and have been together for over 21 years. I have suffered trauma through a miscarriage but we got over that and made our relationship stronger.

I am a 39 year old with 2 children. I was born in Brighton and I love outdoor walks and being in nature and I love spending time together as a family. We have backpacked around the world for 7 months in 2006. That was the best trip ever. We as a family love to travel and the children get to see the amazing world. I am into healthy eating but also am partial to chocolate. I love reading romance novels and health magazines. I love my life and everything about it.

Track your monthly cycle by journaling how you feel. You can just spend 5 minutes per day. Write down the date, the day of your cycle, the Luna phase, how you slept, what were your emotions today, what you did within your work today, what went well today and what didn’t go well today and one thing that you are grateful for.

By writing down these, it means you can track your cycle and how you feel within different parts of it. There are 4 phases to your cycle which are menstruation, the follicular phase, ovulation and the luteal phase. Each phase gives off different hormones and can relate to the moon.

Usually a women’s cycle is around 28 days, the same as the moon. Each phase can be a different length but usually lasts around 5-7 days depending on your body. See how you feel after each phase. Each phase will give you different emotions and feelings. For example when you are in the Menstruation phase, you will want to turn inward, not do much and relax. The Ovulation phase is where you will be very energetic and magnetic and want to get out there in the world.

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Lisa PeranzoLisa Peranzo, Fitness
www.ahealthfullife.org

Lisa has over 10 years of experience in the fitness industry. She has worked with a diverse population, including first responders, athletes and adolescents. Her experience in the fitness industry has also included working with clients to rehab from a variety of injuries, from spinal chord injuries and brain injuries, recovery from childbirth, to sports related injuries as well as joint replacements. Her focus is always to help her clients find their own strength and power from their fitness routine.

She is a PMA accredited Pilates Instructor, Senior Trainer, Certified CrossFit Instructor, Certified Kettlebell Instructor, and Certified Barre Above Instructor, Lisa also has a certification in Paleo Nutrition, a Bachelors Degree in Psychology, and a Masters Degree in Human Behavior. She is a contributing writer for HealthWeb Magazine as well as Smartrepreneur Magazine.

In addition to being the founder and CEO of A Healthful Life, Lisa has been featured in various magazines and on podcasts including San Diego Voyager magazine, Combat Divas, The Pourly Written Podcast, and Radical Resilience.

Simple Health Tips Women Can Easily Follow in their Daily Life

In celebration of International Women’s Day, shout out to all my fellow amazing women doing the most. We see you. We see how hard you work, how driven you are to make sure everyone around you is taken care of, and how motivated you are to take care of yourself as well.

As we continue on this journey of self-care while simultaneously managing households, raising kids, and being bosses in the boardroom, here are three easy tips to keep health at the forefront of your priorities:

1. Start every day off with water. Room temperature to be exact, but water regardless. After being in a state of sleep, we are dehydrated and need water to rehydrate, jumpstart our metabolism, and detox our bodies.

2. Incorporate more good things without giving up your indulgences. Being healthy does not mean avoiding chocolate for the rest of your life. Keep the chocolate in moderation, but increase those foods that you know are good for you.

3. Your workouts are sacred. Put your phone on silent, distract the kids, and use that time to step into your strength.

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Ajia ClancyAjia Clancy, Nutrition & Health Coach
www.ajiaclancy.com

Ajia Clancy coaches YOU to self-empowerment while helping you navigate life towards your health & wellness goals.

Clancy is an experienced coach & trainer with a passion for functional and innovative training. She is a nationally sought-after coach, trainer, and writer.

Clancy, recognized as the 2021 Democrat & Chronicle Official Community Choice Awards Best Female Personal Trainer & Best Virtual Personal Trainer of Rochester, NY, has spent more than 11 years in the health and wellness industry. She has coached and trained all over the continent regarding functional fitness, innovative training, and self-empowerment.

Clancy is certified as an ACE Health Coach & Personal Trainer with advanced certifications and specializations that include; Behavior Change Coach, Cancer Exercise Specialist, Orthopedic Exercise Specialist, and Senior Fitness Specialist. With her experiences as a Cancer Survivor, Competitive Equestrian, Military Wife, and Mom to both 2 & 4 legged children, she is known for assessing the needs and developing a plan for busy individuals. She has also made time to write regularly for various publications including EatThis.com, Health Web Magazine, IDEA Fitness, Inland Detox, Prevention, Randisi Law, Seasons Malibu, TrainingTips.com, and local publications.

Clancy lives & loves in Rochester, New York with her USAF Husband, Matt, their McQuaid Senior Matty, one horse, Kane, two dogs, Piper & Ella, and endless adventures.

As a wife & mother that runs her own business, I understand firsthand the sacrifice women make on a daily basis. I often have clients, especially my mom clients, ask me for simple health tips they can easily follow in their daily life. Expecting a 'get 8 hours of sleep' or 'drink more water' response, they are often surprised when I say 'create space for yourself.'

What I mean by that is you NEED to create space for yourself and MAKE time for yourself, because you will NEVER find time for yourself. What you do with this time is entirely up to you. Sure, maybe it is 10 minutes of extra sleep, but maybe it is 10 minutes every day of reading a book or scrapbooking.

If your emotional tank is not full you cannot emotionally, or physically, for that matter, be the best version of yourself. Then you are not only being unfair to yourself but everyone that does depend on you. It is OK To ask your family and friends to help you make this happen.

Maybe your husband wakes up early to make lunches for your children so you can sleep in. Maybe the next night your child loads & starts the dishwasher so you may read before bed. It is not selfish I tell my mom clients, it's called being Momish. ..and it's OK!

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Kathy O'SheaKathy O'Shea, Chronic Illness-Migraine
www.migrainelit.com

Kathleen J. O’Shea, Professor of English at Monroe Community College (Rochester, N.Y.) is a 43-year migraine sufferer, has taken her passion for literature and her chronic illness to create So Much More than A Headache. Understanding Migraine through Literature (Kent State University Press, 2020). So much More than a Headache, edited and with personal reflections by Professor O’Shea, includes contributions from migraine sufferers from the medieval period through contemporary writers of fiction, drama, poetry, and essays.

The book has a unique non-chronological approach, focusing, instead, on five principal themes around migraine: “The Experience,” “The Invisibility,” the stigma in “It’s Just a Headache? ,the time, energy, and frustration of finding helpful treatment in “It’s a Life-long, Full-time Job,” and the relief and fear following a migraine attack, as well as the hopeful new migraine treatments in “When It’s Gone.”

The anthology is designed for advocacy, aimed not just to migraineurs but also, and very notably, to family, friends, coworkers and practioners who seek a deeper and more visceral understanding of the disease, particularly (but not uniquely) through the chapter, “The Invisibility of Migraine.” What began as a personal attempt by Professor O’Shea to turn the negative (her own migraine experience) into a positive, developed into an exploration of how imaginative language can take what seems impossibly personal (the pain and experience of migraine) and transform it into something vividly available to all readers.

Kathy has transitioned from being a migraine patient to a migraine patient who wants to combine her life experience and her professional expertise to help migraine sufferers understand that they are not alone, and for those who are fortunate not to suffer from this condition, to become more empathetic and understanding of those who do.

Not content to let the book passively seek its own readership, Kathy O’Shea has tirelessly promoted her work by becoming a very public advocate for education about migraine. As detailed below, she explains her work through social media, through numerous podcasts, through interviews on TV and in print media.

She has been published in The Greenwood Encyclopedia of World Popular Culture and Opera Magazine and is a regular blogger on Migraine with Psychology Today.

Her book is:

Finalist in Health: 2021 Best Book Awards

2021 Winner: Firebird Book Award

2021 Third Place: Reader’s Choice Award

“Celebrating Womanhood - Simple Health Tips Women Can Easily Follow in Their Daily Life!”

As a migraine sufferer for over 44 years, I have had to learn to live with my disease and discover ways to integrate mental and physical health into each day. If I hadn’t learned some regular practices, I would, more days than not, find myself sinking inside myself and my illness. Since I am a professor of English, I find that at least two means of maintaining my mental health come from the discovery of literature and introducing myself to new works daily.

My hope is that you are or become aware that no matter the current state of your mental and physical health, you can benefit from a daily or near daily practice of the following techniques:

1. Find a new poem, work of fiction/non-fiction that you can read, even if it’s only for 15 minutes. Give yourself the sanctuary of breathing with works that feed your soul. If you think you don’t like poetry, you just haven’t found the right poem! Go to one of the major poetry sites (poets. Org, for instance), and browse by topic or sign up for an app that brings you a daily poem.

2. Practice living in the moment; develop mindfulness. The great poet, Mary Oliver, writes a great deal of her poetry on the importance of being mindful in nature. However, you can develop mindful practice in doing anything—not just the major events of our lives but even the most mundane. The next time you are doing the dishes, for instance, instead of complaining to yourself about how tired you are of doing the seemingly tedious chore, focus in on it, paying attention only to the task—what do you smell, feel, hear, as you touch the suds, scrub the pans?

Are you grateful, for instance, too, that you are physically able to do this job? Being mindful leads to gratitude. You are living in the present moment, not reflecting on the past or worrying about the future.

3. Get outdoors. I live in upstate New York where our winters can be fierce and our summer’s hot. Though we endure a lot of grey skies, there’s nothing like being outside, walking your dog (or just yourself), exercising, working in the garden, watching and listening to the birds, to provide a real “reset” on an otherwise taxing or daunting day.

4. Do (at least) one kindness for someone in the day. It may prove easy to provide kindness to our friends and family, but, in this case, I suggest going out of your way to spread a kindness to someone you don’t know. Open the door, pick something up that’s dropped, say “good morning,” offer your spot in line, etc. You will feel better for it, I assure you.

5. Make a list of all that you are grateful for. I know this sounds simplistic, but some days this practice is harder to do than others. I find no matter what mood I wake up in, if I go through the litany of things for which I have gratitude, it can soften the focus on the negative, the hurts, or the anger.

These methods of developing and maintaining physical and mental health focus on the inward strategies, but, as we know, there are also those that positively engage us through interaction with others—those we know, and those we don’t.

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Charlene BazarianCharlene Bazarian, 100 pound weight loss and fitness success and writer/blogger
fbjfit.com

Charlene Bazarian is a fitness and weight loss success story after losing 96 lbs., who has been featured in Good Housekeeping, Oxygen Magazine, Pop Sugar Fitness, First For Women Magazine, Boston Magazine, Fitfluential, Muscle and Strength, The Sun, Daily Mail, and other publications and is known for mixing a no nonsense style of fitness advice with humor on her blog at Fbjfit.com.

It’s International Women's Day and a perfect time to take inventory of your health and wellness routine. Having finally lost and kept off nearly 100 pounds, after years of practically trying everything from Atkins to Weight Watchers, I am happy to share some of what I have learned along the way!

*First and foremost, what you think about you bring about! If you view fitness as a punishment and your meals as a form of deprivation, it will be far more challenging to have success. In terms of your workouts, think about what a gift movement is and how you “get” to workout, rather than “have to” exercise.

There are countless people in hospitals and nursing homes who would give almost anything to get to move and enjoy their lives. When you’re thinking about your meal choices, try to avoid thinking of healthier options as being unpleasant. Give yourself a chance to acclimate to new tastes and find foods you will genuinely enjoy. Find what physical activities and meal choices are both pleasurable and sustainable long term.

*Plan for success! Whether you’re making your grocery list or your list of things to do for the day, planning for success is half the battle. If you’re food shopping, be sure to pick healthier options that you will have on hand for when you want a meal or snack. I always recommend shopping the outside aisles of the supermarket as it’s where the less processed foods are. Going out to eat? Check the menu online in advance, so you can make an informed choice before the server is at your table regaling you with the daily chef specials. Putting your workouts on your to do list or entering it on your daily calendar makes it far more likely that you will get it done.

*Finally, a little dose of self-awareness goes a long way. Whenever someone tells me that they’re too busy to exercise, I reply, “You’re no busier than a fit person.” We’re all busy. You don’t find the time for fitness; you make the time. I make my workouts like brushing my teeth, something I just do without questioning myself. Another pitfall is to avoid getting complacent or comfortable. It’s very easy to backslide on a fitness or health eating plan, especially if you have a little bit of success. Be mindful that a slip or lapse doesn't need to be an all-out surrender. Getting fit and developing a different relationship with food is not a lateral journey.

I always warn people to watch out for saboteurs. Not everyone in your circle will be as supportive or encouraging as you might hope or expect. Ultimately, in a manner of speaking, you are captain of your own wellness ship. Whether you’re just starting out or, like me, starting over, remember that self-care isn’t selfish. You can’t pour from an empty cup.

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Maureen ScanlonMaureen Scanlon, Certified Life Coach, Relationship Expert, Author and Speaker
www.lifecoachmaureen.com

Maureen Scanlon is the founder and CEO of Maureen Scanlon Life coaching. She is an Award-winning Author, relationship expert, and professional speaker who helps individuals from young adults to seniors with their soul identity, self-confidence and limiting beliefs about themselves. She focuses her coaching on helping others discover who they really are when they are alone to expand their mind and experience life with exhilaration.

Maureen has been featured on 3TV Good Morning Arizona, 3TV Your Life AZ, ABC15 Sonoran Living, Voyage Phoenix Magazine, numerous podcast guest appearances and a panel expert for conferences.

Her first book “My Dog is More Enlightened Than I Am“ has won a silver award from Author Shout and Top 12 book pick list from Spirited Woman, and a National Indie Excellence Award Finalist for 2020 with a 5 Star rating on Amazon.

**Her 2nd book “My Dog is My Relationship Coach” has received multiple awards including Amazon Best Seller in 8 categories.

Let's face it, being a woman in today's world requires many more hats than our mothers and grandmothers of the past. Today's struggles for the 2022 woman are varied and often overlooked in our busy lives. Here are some tips every woman can integrate into their daily lives for a more balanced health and lifestyle.

1. It's all ok- We, as women, tend to be most critical of our failures. Remind yourself daily that it's ok not to be perfect, after all no one is! Have some grace and understanding for you similar to what you'd give a girlfriend at a pep talk.

2. You come first- I know this is a hard concept to grasp as it feels "selfish", but it's so important to take care of yourself to be at your best for others, especially our children and families. Schedule your self care daily, a walk, a facial, meditation, reading, or any form of relaxation that helps to insert some downtime and ease in your day.

3. Make the time- Yes, you can. I often hear, "I don't have time". Prioritize the time for getting sleep, eating well, caring for your mental and physical self will keep the balance you need to keep up with your busy life!

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Olena HeuOlena Heu, Writer
www.mypointofheu.com

Olena Heu is a freelance writer and health wellness advocate. Based in Hawaii, previous works have been featured in Forbes Travel Guide, HILuxury Magazine, Where and the San Francisco Chronicle. When not enjoying a day in the ocean or hiking, Olena is actively managing her digital marketing agency.

Being productive and having a positive outlook are one and the same to me. Keys to productivity are waking up with the right mindset, list writing, making sure you are well hydrated and enjoy a nutritious breakfast.

The action of writing down tasks and to do lists, for me, is extremely helpful with any task and on any time constraint. You will feel a sense of accomplishment and achievement once you cross that item off your list.

As soon as you wake in the morning, take a moment to show appreciation for the day, start with some movement, get your nutrition and then do a bit of list writing. Once you sit down and work to accomplish all your goals for the day you will do so with a smile and greater sense of wellbeing.

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Jessica RoseJessica Rose, Holistic Nutrionist& Natural Beauty Expert
www.jessicarosewellness.com

Certified Holistic Nutritionist, Television Health & Beauty Expert, Published Writer, Licensed Cosmetologist, and Face Yoga Instructor

Jessica Rose is a Television Health & Beauty Expert teaching women about natural beauty, anti aging, and wellness related topics. She runs her own nutrition and natural beauty business, seeing one-on-one clients, teaches wellness and beauty workshops, lectures, retreats, and writes for various health publications.

Health is Not a Size. It is a Lifestyle

Your size does not dictate how healthy you are. It also does not define who you are. Focus on nourishing your body with foods that work for your bio-individual needs. Skip counting calories and instead focus on increasing your daily nutrient intake. Aim for a wide variety of colorful fruits, vegetables, grains, nuts and seeds, protein, and plenty of water.

Practice Balance

Perfectionism around food is not healthy. Practicing balance with your food choices is essential for optimal wellness. Try adopting an 80/20 rule. Consume healthy foods 80% of the time, and the other 20% can be for whatever your heart desires. The 20% will not tip the scale and make you unhealthy. Stressing out and trying to eat perfectly all the time will.

Move Your Body Everyday

Even if you only take a short walk, it can provide more energy, support better nutrient absorption, and increase mood.

Take Deep Breaths Throughout the Day

Deep breathing can transform how you feel throughout your day. Shallow breaths can lead to excess stress, anxiety, brain fog, and fatigue. Practice taking deep breaths to support better health and glowing skin.

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Abigail d'HotmanAbigail d'Hotman, Medical Herbalist
www.flashbackhealth.life

I am a Medical Herbalist focused on the wellbeing of the busy family. I understand the challenges faced in families with non-neurotypical children.

Vaginal Health, The Natural Way.

Vaginal microflora >>>

The vagina is colonized with Lactobacillus spp.; Staph. Aureus. Candida spp and Enterbacteriaceae (Davison, 2014. p 137). This balance of microflora protect the vagina from infection, by preventing other microorganisms from colonizing (Davidson, 2014. p 136). Thrush is caused by the microorganism Candida (Pericolini E, et..el., 2018). Candida is already present in the vaginal region (Davidson, 2014. p139), thus an infection indicates that the Candida spp. of the vaginal microbiome has become more prolific than the other microorganisms present in the vagina. A thrush infection then is evidence that the vaginal microflora is out of balance.

Vaginal pH >>>

The vagina has an acidic pH, to help to prevent infection. This acidic pH is facilitated by Lactobacillus spp. bacteria present in the vagina (Mirmonsef, P., et. El., 2014). If Lactobacillus spp. is allowed to proliferate, they alter the pH of the vaginal region (Pericolini, E., 2018). But, if Lactobacillus is in deficit, the vagina is more exposed to thrush, this is because the pH is altered, and the natural defense is taken away (Trickey, R., 2011, p. 326) Other factors that alter the pH of the vagina are the products used when bathing or showering, or the textile chosen in the underwear (Douglas, L. J. 2003).

Food >>>

The foods we eat affect the pH of the vagina, and the health of the microbiome (Atabek, M. E., et.al., 2013). Processed foods are high in sugars and preservatives, to increase their shelf life. These sugars and preservatives damage the bacteria required to protect the vagina from infection. Choose instead whole foods, with no preservatives, and that are low in sugar.

Cleaning >>>

By choosing antibacterial washes, scented wipes and sanitary wear, we damage the natural defense mechanisms set up by the flora balance of the vagina. Choose instead natural products, void of scents, and harsh chemicals to clean. Be careful to choose natural products to protect the delicate membranes that make up the vagina. If possible, wash with water only, and ensure sanitary wear is made of a pure substance, such as cotton.

Reference list:

Atabek, M. E., Akyürek, N., &Eklioglu, B. S. (2013). Frequency of vagınal candida colonization and relationship between metabolic parameters in children with type 1 diabetes mellitus. Journal of pediatric and adolescent gynecology, 26(5), 257-260.

Davidson, S. S. (2014). Davidson's principles and practice of medicine / edited by Brian R. Walker, Nicki R. Colledge, Stuart H. Ralston, Ian D. Penman ; illustrations by Robert Britton (22 ed.): Edinburgh Churchill Livingstone/Elsevier.

Douglas, L. J. (2003). Candida biofilms and their role in infection. Trends in microbiology, 11(1), 30-36.

Mirmonsef, P., Hotton, A. L., Gilbert, D., Burgad, D., Landay, A., Weber, K. M., … Spear, G. T. (2014). Free Glycogen in Vaginal Fluids Is Associated with Lactobacillus Colonization and Low Vaginal pH.PLoS ONE, 9(7), e102467. http://doi.org/10.1371/journal.pone.0102467

Pericolini E, Perito S, Castagnoli A, Gabrielli E, Mencacci A, Blasi E, et al. (2018) Epitope unmasking in vulvovaginal candidiasis is associated with hyphal growth and neutrophilic infiltration. PLoS ONE 13(7): e0201436. https://doi.org/10.1371/journal.pone.0201436

Douglas, L. J. (2003). Candida biofilms and their role in infection. Trends in microbiology, 11(1), 30-36.

Trickey, R. (2011). Women, hormones and the mentrual cycle (3 ed.). Melbourne: Trickey Enterprises.

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Stephanie GrosvenorStephanie Grosvenor, AFPA Certified Holistic Nutritionist & Functional Medicine Certified Health Coach fort
www.unlimitedyoucoaching.net

Stephanie is a Certified Holistic Nutritionist and Functional Medicine Certified Health Coach who specializes in digestive health and building a resilient immune system. She is also the host of the Annual Global Summit, ‘The Healthy Living Blueprint – How to prevent, treat and even reverse chronic and autoimmune disease naturally’.

Through her own 15-year battle against digestive disorders and chronic inflammation, Stephanie was able to learn how to heal her own body through holistic, natural remedies and lifestyle changes. Her many years of experience, international training and expert qualifications now allow her to help other adults do the same. She understands that to be successful you need the right people in your corner to hold you accountable and offer you support and guidance along the way.

Stephanie is the founder of Unlimited You – Holistic Health Coaching where she provides 1:1 coaching as well as a 6-week full-body healing intensive program to help you get to the root cause of your problems and begin healing from the inside out. She has helped countless men and women overcome digestive distress, improve their mental health, and regain their quality of life. For more information on the services she offers or to book a free discovery call with her, head over to www.unlimitedyoucoaching.net or find her on Instagram @UnlimitedYouCoaching

1. Start your day off with warm lemon water. This helps clean out your system, boost immunity, improve digestion, curb appetite and hydrate your body.

2. Create a nourishing morning routine for yourself. This can be 15 min or 60 min, whatever you can carve out. The way you start your day impacts how the day will continue.

3. Swap out breakfast with a healthy homemade smoothie balanced with mainly veggies, some fruit, healthy fats, and protein to nourish your body, keep you satisfied and energized all morning.

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Susan PetangSusan Petang, Stress Management Coach
www.thequietzonecoaching.com

Susan Petang is a Certified Stress Management Coach. Her course, "Life 101 Method: The Coping Skills Your Parents Never Taught You" is based on her own triumph over anxiety and depression. She lives on Long Island and works with folks nationwide, helping them learn the tools they need to wake up happy in the morning.

My best advice is the Life 101 formula:

Mindfulness + Gratitude x Positivity = Happiness + Peace

If your body isn't healthy, you change your diet, exercise, and start taking better care of your physical machine.

The same thing applies to your mind, emotions, and soul! If you feel negative, overwhelmed, or frustrated by life, it's not "life" that's the problem, it's the way you respond to it, the way you think about it, the way you view it, that makes it feel unpleasant.

What's worse is that the mind/body connection is so strong! When your body feels ill, you tend to feel more irritated, depressed, or angry. When your mindset is ill, it causes the release of all kinds of hormones and chemicals that make your body unwell. Let's take care of both!

MINDFULNESS : The past is gone. The future isn't here yet. The only time and place that is real is RIGHT HERE, RIGHT NOW. Focus on what's happening now. Immerse yourself in it. Experience it. When reminiscing about the past or planning for the future, make that the task you're focused on in that moment.

GRATITUDE : We forget about all the wonderful things that are part of our daily lives. Think about the technology you use every day - your computer and cell phone? They're miracles! You're connected to the rest of the world through signals traveling through the air! How about nature? Have you ever stopped to really LOOK at trees, grass, flowers, animals? If you brought Ben Franklin back and plopped him on your couch, the Netflix movie you're playing would give him a heart attack. Pay attention to those small things, and be GRATEFUL for them!

POSITIVITY : Since we're focused on this moment, doesn't it just make sense to make those moments the best they can be? Turn your viewpoint around. Find the silver linings in the clouds, find the lessons to be learned in adversity, focus on the awe and wonder that surround us every day. Focus on THOSE instead of the negatives!

HAPPINESS & PEACE : We all want to feel good, right? By staying mindful, grateful, and positive, we receive the by-products of happiness and peace. These two aren't goals to be reached for. You'll never get them if that's your focus. Be happy for what you have RIGHT NOW, enjoy THIS MOMENT, and ABANDON NEGATIVE THINKING to find the happiness and peace you've been looking for!

If you'd like to get the tools you need to get through tough days in one piece, grab my free Emotional First Aid Kit so you can stay calm and carry on when it all hits the fan. You can get yours here:

www.thequietzonecoaching.com/firstaid

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Jordan NacalabanJordan Nacalaban, RN BSN MEDSURG-BC
https://jenhealthcontent.com

Jordan Nacalaban BSN RN MED-SURG-BC is a freelance health content writer and a registered nurse. She creates health content for healthcare brands and private practices. Her significant nursing expertise enables her to develop any form of health content that is well-researched, engaging, and factual.

20 Minutes for YOU

It becomes easy to have our buckets filled with hectic schedules and multiple commitments. Take 20 minutes or more to focus on yourself every day.

  • Indulge in something that energizes you - do a quick 20-minute workout in the morning or sneak in a 20-minute walk during the day.
  • Calm your mind with journaling, meditation, or deep breathing
  • .
  • Tap into your passion or hobby that replenishes you and makes you happy.
  • Grab or create something you enjoy eating that fuels your body.
  • Take 10 minutes of stretching in the morning and a 10-minute break at work with simple yoga moves.
  • Wind down for 20 minutes at the end of the day with a solid bedtime routine to help you relax.
  • Listen to your body, adapt to a healthy lifestyle, and get regular wellness visits.

Before starting any new health regimen, check with your healthcare provider first.

You don’t have to do all these at once; start with one or two that you can do daily. Then, stay consistent with your chosen activities for 20 Minutes for YOU. You’ll be surprised how these few changes towards better health improve your life.

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Christina CarlyleChristina Carlyle, Holistic Nutritionist, Trainer, Health Coach
www.christinacarlyle.com

Christina is a certified Holistic Nutritionist, Personal Trainer, and Fitness & Health Coach. After healing multiple health issues, getting off 7 meds, & losing 40 pounds – and keeping it off for 10+ years, Christina teaches others how to get Happy, Healthy, & Fit quickly without any BS. She’ll show you how to slim down, tone up, and feel fantastic naturally with the most delicious food and least intense workouts possible.

One of the easiest things you can do to boost health, energy, and reduce cravings is to drink filtered water with a pinch of baking soda and a tiny dash of Himalayan salt.

So many people are in a chronic state of dehydration and have no idea - especially coffee and alcohol drinkers. Fatigue, cellulite, dry skin, premature aging, and cravings are all signs of dehydration. A lot of people are unknowingly dehydrated due to nutrient deficiencies, which are rampant and affect more that 70% of the population.

Drinking water isn’t enough to reverse hydration if you don’t have the necessary minerals & electrolytes needed to absorb the water into your cells.

Baking soda and quality salt ensures you’ll absorb the water and reverses dehydration and boosts benefits including glowing skin, energy, and stops cravings. The best part? Adding both to your water helps reduce cellulite and fine lines.

Some notes: you have you use Himalayan Salt exclusively, table salt won’t work as it’s highly processed and stripped of minerals. You also have to use pure, filtered water. Any ‘water’ from a plastic bottle, can, or water with added’ natural flavors’ won’t work as they contain chemicals that leech into the water from the packaging. Fake ‘natural’ flavors are made from chemicals, too - and you definitely don’t want to absorb chemicals like that into your cells. It’s best to have at least half your weight in ounces daily. So if you weigh 140 pounds you’d need to drink 70 ounces.

Adding baking soda and mineral-dense salt to plain, filtered water is one of the easiest things you can do to get seriously helpful benefits that you’ll be able to see and feel.

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Sabina GreenSabina Green, Blogger
www.deepinmummymatters.com

Sabina is the writer, editor and content creator at Mummy Matters (when she isn't being Mum and Wife).

Mummy Matters is a family and lifestyle blog about parenting, travel, health, home and business - pretty much everything that Sabina's life revolves around.

When she isn't blogging you'll generally find Sabina knee-deep in mud or at the beach with her family and two crazy dogs.

The past few years have definitely taken a toll on our mental health, sometimes without us even realising so. The one thing which I have taken from this time is the importance of getting outside in nature and breathing.

Just the simple act of walking makes a massive difference to my day. Whether my day has started well or (more often than not) breaking up fights between children and rushing to get to school, going for a walk resets that.

It doesn't have to be a long walk and if you don't like to be bombarded with your own thoughts you can go with a friend or pop your headphones on and listen to a podcast or your favourite tunes and pound the streets. Personally, I like to take the time to listen to the world around me and think about how things could have been handled differently on a bad morning - preparation for the next bad morning maybe?

If you can't squeeze in a walk at the start of the day then how about lunchtime instead? So much better than sitting in a stuffy office or cafe and scrolling on your phone, get out in the fresh air, grab some Vitamin D and clear your mind - I promise you will feel better for it.

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Daka Karuna T. (William Vadney)Daka Karuna T. (William Vadney), Men’s Health Expert

Dāka Karuṇā T. (दाक करुणा तान्त्रिक) is a psychospiritual care provider, writer, educator, prolific blogger, speaker, and generally inquisitive, curious and adventurous homoerotic man. Daka adopted the Sanskrit name Karuna, meaning “compassion” because of his love for all creation, but for the highest value, Truth. Daka Karuna earned degrees in philology, psychology, and divinity; he is an ordained minister and professional interfaith chaplain, as well as a specialist in yogic Tantra (तन्त्र). Daka Karuna’s teaches a masculine spirituality is based on the Sanātanadharma (सनातनधर्म), specifically the Yoga (योग) and Tantra (तन्त्र) traditions, and its adaptation to Western masculinity. Daka Karuna is an outspoken champion of the concept of divine masculinity and authentic masculine intimacy.

Dāka (दाक) is the creator of the 16-week Homoerotic Tantra:Mascul-IN-Touch℠ and Homoerotic Tantra:Mascul-IN-Timacy℠, and 108 Days of Reflection and Meditation programs. Daka's motto is: “Take the best and leave the rest.” Contact: d.karuna.t@gmail.com Dāka Karuṇā T. दाक करुणा तान्त्रिक Homoerotic Tantra Private Site (Request Access) https://gaymentantra.wordpress.com Homoerotic Tantra for Gay Men https://homoerotictantra4gaymen.home.blog 108 Days Reflection & Meditation https://108daysmeditation.wordpress.com Daka's Personal Blog https://cozyrelationship.home.blog

When I received the invitation to provide a contribution on women’s health, I didn’t feel it was inappropriate to ask a man to say something about women’s health; after all, there’s a plethora of women who claim to know an awful lot about men’s health. I do find that paradoxical, in general, but I hope that this short piece makes things a bit clearer.

As a dāka and a proponent of Yoga— not the silliness practiced in the West —; that is, the classical aṣṭāṅga or ṣaḍaṅga-yoga variety, I find it paradoxical that (1) we speak of women’s health as opposed to men’s health, and (2) why we have to celebrate otherness. While there are genotypical, phenotypical, anatomical, physiological, psychological, states and traits that might be used to describe the otherness of men and women, from the yogic tāntric point of view, I find all of those distinctions to be artificial, ideological, political, and generally undesirable. Such distinctions only promote an undesirable attitude of “otherness,” which is antithetical to healthy being at any level but particularly antithetical to well-being.

Every faith and belief tradition cherishes some mythology of a Golden Age, an age when humankind was in a state and relationship of equanimity with all of Creation. It was a time when most human beings were at peace with one another, no toxic masculinity talk and no militant feminists; no international women’s day and no international men’s day; human beings were at peace, so much so that most all of humankind were vegetarians!

Today’s social justice movements are anything but social and they do not promote justice at all. If you discard your cultural conditioning and your ignorance of history, and think yogic-ally, you’ll come to the same conclusion.

We find ourselves in a Dark Age; most traditions would agree, and the signs are very persuasive. So how does that factor into a commentary on “tips for women’s health” and International Women’s Day?

My recommendation would be to self-reflect on what the term “woman” means today, and then what it means to you, whether you are a man or a woman. I’d then ask you to consider how much of that womanhood is nature and how much is 21st century agendized nurture; that is, are you naturally being a woman or are you unnaturally living contemporary cultural conditioning and stereotypes. Ask yourself: “What are you?” and “Who are you?” If you are having trouble with what I’m suggesting, or with those two questions, you are suffering from existential stress.

My tip would be: Forget about being the culturally conditioned contemporary stereotype of a woman and reclaim your natural womanhood. Need a role model? Try the Virgin Mary, Satī (wife of Lord Śiva), some may be familiar with Proverbs 31, whatever you use as your gauge, eliminate the stress in your life; stop looking for and finding an enemy in every male you encounter. In fact, stop living male stress in a female body. That would be my tip.

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Hanna KokHanna Kok, Medical Intuitive, Allergy Practitioner, Brain Gym Practitioner
www.thelife-youwant.com

I, Hanna Kok was born and educated as a chemistry and biology teacher in the Netherlands. I moved to Southern Africa in 1984, where I lived for 12 years in a rural village in Lesotho, where my husband and I ran a trading station. In 1993 I qualified as a Brain Gym® trainer. In 2009 I also qualified as an Allergy Practitioner. In 2014 I became a Medical Intuitive.

As The Happy Ever After Coach, I specialise in assisting clients to reclaim their health and happiness. I help clients understand which root components play a role in causing their disease or unhappiness. When these root issues are addressed, health and/or happiness returns by itself, or the person responds better to other treatments.

Can we naturally overcome incontinence and period problems?

Is there anything that we can do about them holistically?

Absolutely.

Our body is very sensitive to our emotions. For example, think of something pleasant. How do your muscles feel? Now think of something stressful. How does your body feel now? We can observe that our muscles contract immediately. Our bladder and uterus also have muscle tissue. So, they are probably affected by our emotions. Emotions can get stuck in the body and cause the weakening of those areas. When we release the emotions, the body can heal itself.

I used to be unable to sneeze or jump on the trampoline without leaking. I can do those again after I learnt to identify and release the stuck emotions.

Ntabiseng would bleed 3 weeks out of the month. After I assisted her to identify and release her stuck emotions, the problem disappeared.

If we want to be healthy, it super important that we realise that we damage our health, by holding on to anger and resentment. The more we forgive others and ourselves, the healthier we will be.

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Kara StokesKara Stokes, Copywriter
www.karastokescopywriter.com

Australian fitness copywriter Kara Stokes helps health, fitness and wellness brands make their brand heard. From writing epic sales pages to making their content SEO friendly, she gets their words working for them.

A healthy living nerd, you’ll often find her getting bendy with a yoga session finished off by a swim at her local beach on the stunning Mornington Peninsula.

Finding incidental ways to move during your day has made a huge difference to how you feel and how productive you are.

Sitting at a desk for hours on end causes a lot of muscle tension, so try combating that with a morning walk. Taking regular breaks to get up and move, at least every hour makes a huge difference too. I vary the types of movements I do throughout the day from stretching on the floor to med ball slams. Even walking on the spot while I watch TV at night.

The more you move the better you feel.

But the hardest part is getting past that initial resistance, pushing through thoughts of being too busy or I can't be bothered. Once you get active, you'll be so grateful that you did it.

Another daily focus is to drink plenty of water, it's underrated and often overlooked. But it makes a huge difference to how you feel.

When we're dehydrated decision making is harder, we often get irritable and feel lethargic. It becomes a cycle that makes us feel worse - drink less, move less. So, keeping a water bottle with you all the time means you're able to sip regularly throughout the day. Giving you the energy you need to work, look after kids, play sports or socialise with friends.

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Katie BeecherKatie Beecher, Medical Intuitive and Licensed Counselor
www.katiebeecher.com

Katie Beecher, MS, LPC is a Licensed Professional Counselor and Medical and Emotional Intuitive with over thirty years of experience. She is featured in Goop, Kourtney Kardashian’s website Poosh and Miranda Kerr’s Kora Organics Blog and has taught a week long workshop at the Omega Institute. She has a unique way of working with clients, creating a detailed, individualized, physical, emotional and spiritual report and symbolic painting, before ever seeing them, talking with them or seeing a photograph, using only their name and age.

Heal from Within: An Intuitive Guide to Wellness, is Katie’s book was released by St. Martin’s Press on February 15, 2022. It is filled with valuable information from Katie’s spiritual guides and vast professional and personal experience. She teaches her unique medical and emotional intuitive process and practical, individualized tools including Jungian psychology techniques to help people connect with intuition, find self-love and empowerment as well as heal physically, emotionally and spiritually. The book also describes how she became a medical intuitive and details her own healing from an eating disorder, depression and Lyme disease.

Book orders: https://www.amazon.com/Heal-Within-Guidebook-Intuitive-Wellness/dp/1250780241

“Celebrating Womanhood - Simple Health Tips Women Can Easily Follow in Their Daily Life!”

As a migraine sufferer for over 44 years, I have had to learn to live with my disease and discover ways to integrate mental and physical health into each day. If I hadn’t learned some regular practices, I would, more days than not, find myself sinking inside myself and my illness. Since I am a professor of English, I find that at least two means of maintaining my mental health come from the discovery of literature and introducing myself to new works daily.

My hope is that you are or become aware that no matter the current state of your mental and physical health, you can benefit from a daily or near daily practice of the following techniques:

1. Find a new poem, work of fiction/non-fiction that you can read, even if it’s only for 15 minutes. Give yourself the sanctuary of breathing with works that feed your soul. If you think you don’t like poetry, you just haven’t found the right poem! Go to one of the major poetry sites (poets. Org, for instance), and browse by topic or sign up for an app that brings you a daily poem.

2. Practice living in the moment; develop mindfulness. The great poet, Mary Oliver, writes a great deal of her poetry on the importance of being mindful in nature. However, you can develop mindful practice in doing anything—not just the major events of our lives but even the most mundane. The next time you are doing the dishes, for instance, instead of complaining to yourself about how tired you are of doing the seemingly tedious chore, focus in on it, paying attention only to the task—what do you smell, feel, hear, as you touch the suds, scrub the pans?

Are you grateful, for instance, too, that you are physically able to do this job? Being mindful leads to gratitude. You are living in the present moment, not reflecting on the past or worrying about the future.

3. Get outdoors. I live in upstate New York where our winters can be fierce and our summer’s hot. Though we endure a lot of grey skies, there’s nothing like being outside, walking your dog (or just yourself), exercising, working in the garden, watching and listening to the birds, to provide a real “reset” on an otherwise taxing or daunting day.

4. Do (at least) one kindness for someone in the day. It may prove easy to provide kindness to our friends and family, but, in this case, I suggest going out of your way to spread a kindness to someone you don’t know. Open the door, pick something up that’s dropped, say “good morning,” offer your spot in line, etc. You will feel better for it, I assure you.

5. Make a list of all that you are grateful for. I know this sounds simplistic, but some days this practice is harder to do than others. I find no matter what mood I wake up in, if I go through the litany of things for which I have gratitude, it can soften the focus on the negative, the hurts, or the anger.

These methods of developing and maintaining physical and mental health focus on the inward strategies, but, as we know, there are also those that positively engage us through interaction with others—those we know, and those we don’t.

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Cheryl MacdonaldCheryl Macdonald, Yoga Master
yogabellies.com

Cheryl macdonald, 42, founder of YogaBellies

Take time to get outside and connect with nature. Take walks with friends. Try a walking meditation through a nearby park or in the country or by the sea. Marvel at the beauty of the universe and be thankful

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Amanda HigginsAmanda Higgins, Health and wellness coaching programs for weight loss in women over 40
ukhealthnut.co.uk

Amanda ‘The Health Nut’ is a certified health and weight loss coach, professional chef, and teacher; she is a food photographer and recipe developer, and generally passionate about all thing’s food. These tools have enabled her to teach and educate people around the world about the importance of food and good health.

She loves working with women who want to make changes to their health and weight. Amanda specialises in working with women, especially those over 40 years, who have tried it all and failed and don’t know what to do. Her unique formula uses accountable coaching, amazing nutritional food plans with delicious recipes and weekly support, giving you the tools to lead a full and healthy, energised life and lose weight.

How to love yourself with food?

This is my favourite topic of all time. As women we love ourselves too much with food and end up sabotaging our precious bodies. We use food as a comfort, as a distraction, as a weapon against ourselves, as a punishment.

So how can we love ourselves with food?

Did you know that every single metabolic pathway in your body (basically everything that keeps you alive) is fuelled by food!

So everything happening in your body such as

your hair growing

your brain working

your nails looking good and healthy

…is a result of nutritional reactions in your body.

WOW!

Your body is literally fueled by food and doesn’t function without those nutrients.

So how can you expect to be on top of your game if you are feeding your body with food which is only going to hurt it (we are talking about fast foods and quick fixes, tons of coffee, hidden nibbles here and there loaded with sugar)

AND then blame your body for letting you down.

Why am I so tired?

Why can't I get my shizzle together?

Why am I bloated?

Why am I constipated?

Why can't I switch off?

Why have I got no sex drive?

Why have I got no energy?

Does this sound familiar?

We then rush to the doc and expect a miracle from them to save us and fix us!

Why not think of food as your ambulance. It can heal, energise, comfort and make you feel utterly amazing AND it’s delicious!

BUT we are talking about real good food: delicious green vegetables and tons of leafy salads, smoothies made with berries, avocados made into dips, slow cooked meats, fresh water…

These are the foods to love yourself with. These are the foods to combat ageing, and for excellent health and a reversal of chronic health conditions.

No pills or doctor's needed!

Loving yourself with food is so much easier than you think because good food is delicious.

All it takes is for you to decide it’s time to make a switch from eating ‘crap’ to eating foods which heal and help your beautiful body to reap the rewards forever.

So take responsibility for your own body and give it what it needs to thrive beautifully and stop expecting a miracle from doctors.

Loving yourself from within by watching what you eat, will reward you with energy, good sleep, and feeling beautiful all the time.

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Jasmine MarcusJasmine Marcus, Physical Therapist and Certified Strength and Conditioning Specialist
jasminemarcus.com

Dr. Jasmine Marcus, PT, DPT, CSCS is a licensed doctor of physical therapy, as well as a certified strength and conditioning specialist, writer, and editor. In over six years of orthopedic practice, she has helped hundreds of patients recover from pain and injury. A graduate of Cornell and Columbia universities, Jasmine has worked with people of all ages, from three-year-olds to nonagenarians, treating people of all abilities, including Olympic athletes.

As a writer, she has been published in The New York Times, Runner’s World, and several physical therapy publications. She serves as an active resource on orthopedic injury, recovery, and exercise for publications such as GoodRx, Reader's Digest, and U.S. News & World Report.

Find ways to get active and move more that honor your body. Go for a walk with a friend or dance it out to music to get at least 150 minutes of moderate activity each week as recommended by the Center for Disease Control and Prevention (CDC).

By choosing an activity you enjoy, you’re more likely to stick with it and make working out a healthy habit. Exercising can improve your mental health, improve your sleep, and lower your risk of heart disease, diabetes, and certain cancers, including breast cancer.

Women are especially prone to bone diseases such as osteopenia and osteoporosis, and should make sure to include muscle-strengthening activities at least twice a week into their routine. This will strengthen your muscles and bones, and make it less likely you will fall or get hurt. If you're unsure how to get started, a physical therapist can help start you on an exercise program!

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Dana baker-williamsDana baker-williams, Parent and Teen Coach, Anxiety & ADHD
www.parentinginreallife.org/blog

Dana Baker-Williams is a Parent and Teen Coach specializing in ADHD and Anxiety. Through 1:1 and small groups, she gives parents the tools and support they need to understand the issues, parent more effectively, and connect with their child. She also works with teens and young adults, encouraging them to advocate for themselves, develop resilience, manage their emotions, and increase confidence.

It's often hard to find time for ourselves as women--not quite sure why men are so much better at it! ;) But one thing I've started that we all have time for is 7-minute exercise routines. No equipment is needed.

Now I can say that often it becomes longer because once you do one, you go for two (or 3) and it all adds up. The other simple way to take care of ourselves is to walk. My dog is my hero because I have to walk him--so I get fresh air. And I always feel better getting outside.

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Donna FaccioniDonna Faccioni, Fitness, health and nutrition
www.completetaste.com

I have been working in the health and fitness industry for over 20 years.

I am educated in many fields and have had life experiences that have brought me to where I am today.

I live my life vegan, I am a chef and nutritionist.

In 2019 I founded the PROTECT FOUNDATION, for the conservation and protection of endangered species worldwide 🌐

We live in a tumultuous world right now and it can be hard to navigate, your life. Waking up each day with a positive attitude has proven to become, harder and harder every day. Therapists have been sounding the alarm for quite some time now, about the strain on mental health and sometimes physical, from the pandemic, climate change & the loss of wildlife and biodiversity worldwide, has had on all of us.

It is important to remember `who you are’, take stock of what you can control and try not to focus on what you can’t. Don’t do to many things at once, that will frazzle your brain and be so overwhelming that its actually doing more harm than good.

Take one day at a time and systematically, work through your process, slowly and consistently. Stop every once and awhile and take a deep breath and again Remember `who you are`.

Remember to love yourself first, put time aside for you, no true friend or family member will love you any less for taking time out once and awhile. We truly have the ability to be anything we wish. One voice can change the world and has, so be true to yourself, be a good human, not only to yourself but to every living being.

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Marissa MillerMarissa Miller, Journalist, certified personal trainer and author of PRETTY WEIRD: Overcoming Impostor Syndrome and Other Oddly Empowering Lessons (Skyhorse 2021)
www.marissa-miller.com

Marissa Miller is a journalist and editor covering health, nutrition, fitness, style, beauty, travel, tech, and mental health with work published in the New York Times, Washington Post, CNN, NBC News, the Wall Street Journal, Vogue, USA Today, BBC Travel, Cosmopolitan, Women's Health, GQ and more.

PRETTY WEIRD: Overcoming Impostor Syndrome and Other Oddly Empowering Lessons, her debut collection of essays contending with themes of impostor syndrome, body image, and self-worth, was published by Skyhorse Publishing and distributed by Simon & Schuster in May 2021. She is a certified personal trainer from the American Council on Exercise and uses principles from the Health At Every Size movement when coaching clients. Several of her poems have won national awards and are published in anthologies by the Poetry Institute of Canada.

Miller judges journalism and poetry contests across North America and lectures at universities to aspiring writers. She holds a degree in journalism and creative writing from Concordia University, and a certificate in plant-based nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell University. In 2018 and 2019 respectively, Arianna Huffington’s Thrive Global named her one of the top women to watch and one of the top female creatives in media.

Health doesn't need to be complicated, and that's the message I always try to convey to my readers and my clients. I first recommend taking stock of your relationship with food: Are you eating enough? Are you listening to hunger or fullness cues? Are you diversifying your meals each day in order to get a wider variety of vitamins and minerals? Try to introduce a range of colors into your diet from fruits and veggies—when a meal is visually pleasing, your tastebuds might just agree.

This one is so simple yet so helpful: drink more water. Water helps flush out toxins, regulates appetite, contributes to clearer skin, and helps get rid of brain fog, lack of focus, and general lethargy associated with dehydration.

Get more steps. Did you know you only really need 7,000 steps a day, and 10,000 steps is just a widely used number because it's easier to remember? A fitness tracker or pedometer can help you build this habit. Movement doesn't need to be structured (though it can be if you enjoy it). Housework, walking to work, or doing groceries in-store instead of shopping online are all dynamic ways to introduce more steps into your daily life without making too much of a sacrifice.

Health is as much about what you put in to your body as it is about who you surround yourself with. Ensure those around you allow you to feel comfortable in your own identity. A feeling of self-assurance and wholeness can naturally position you towards making better, healthier decisions.

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Julie RobinsonJulie Robinson, Empathic Psychic Medium and Angel Intuitive
www.JulieSpiritualHealer.com

JULIE HELENA ROBINSON is an internationally renowned Angel Intuitive, Author of four books and one Oracle Card Deck, inspirational speaker, radio host, energy healer and teacher in self-development, spiritual and psychic growth. Born in Montreal, Quebec, and raised in Calgary, Alberta, Julie is completing her bachelor's degree in psychology from Mount Royal University.

Julie is a fourth-generation Empathic Psychic Medium and Angel Intuitive who has completed her Usui Reiki levels 1 & 2, Healing Touch level 1, Shambala Reiki Master, mentored by Jeannette Nienaber BSc, MEd, HTCP/I, ATP.

She has been a contributing author to Mosiac Magazine, Health Web Magazine, and The Wellness Universe. Julie has been a guest on several radio shows including X-Zone Radio TV, and Different Strokes for Different Folks. and Angels and Prosperity. She was an exhibitor at the Body Soul Spirit Expos from 2009-2019.

Angels have always been with Julie. Her first experience occurred at age eight when she began hearing and communicating with angels. Through her early college years, Julie received a message from a colleague prompting and encouraging her to write spiritually based self-help books. That became the steppingstone and awareness for Julie's later success with her writing skills, strengths, and many talents.

By consciously maintaining a positive attitude so that no matter what life challenges may come, she was able to see the lessons of the experience and continue to improve upon them. It was destined that Julie would pursue a career as an angel communicator.

Many women find that self-care gives them a far greater sense of rejuvenation in their busy lives. This can be very beneficial to balance work and personal life from a place of “peace and power,” leading to increased joy levels. Regular doses of self-care can offset stress and burnout by promoting better health, self-esteem, energy and peace of mind. It’s essential to find the correct self-care activities that work for you. For your overall health and personal power, figure out what the best self-care routine would be suitable for your schedule and personal interest so that you can balance work and personal life.

Also, you may be coming from a background where a woman having a self-care routine wasn’t modelled for you. Rather than being loyal to unhealthy family patterns, you may want to set a new standard by trailblazing a new path, one where women take care of themselves and show up to life minus the resentment and rage that comes from insufficient me-time. There is a temptation to put everyone’s needs before your own, but this is an old-fashioned way of thinking. To be a healthy trailblazing woman, you must make regular time for self-care, rejuvenate yourself, nurture your inner child, and fill up your cup.

Below are some secrets that have been given to me by the Angels over the past thirteen years that make self care easy and fun:

  • Put journaling first: Take time each day to do a personal inventory which can help you avoid an emotional hangover. Journaling is our opportunity to get current and get in touch with ourselves. By taking time independently to pause and reflect on the day, we can consider what went well, what could go better, and if anything needs to be set right.
  • Excercise Regularly: Exercise improves mood and self-esteem. Everyone knows it enhances hormones and bodily appearance, but some people may forget that it improves the body’s physical performance. Physical activity maximizes organ functions and helps the body’s system run smoothly. An active female will maintain her appearance, positive attitude, and health by keeping a regular exercise routine.
  • Meditate every day: Learn to connect with your Higher Self and angel team at least once a day. Meditation will help you to reveal the secrets you are withholding from yourself. Significantly when you’re stressed, meditation will lower your cortisol levels and improve your mental state. Meditation increases your serotonin. Women who meditate regularly have better moods. Meditation, then, helps a person become wiser and more physically efficient; it makes a woman happier.

Women unfamiliar with self-care miss out on a fair amount in life. Self-care is beneficial to several issues related to the human body. By maintaining a self-care routine, a woman will maintain her energy, positive attitude, and health.

*If you struggle with a format for journaling, here is a link to my easy-to-follow Journal Companion. https://www.amazon.com/gp/product/B099C14QRX/ref=dbs_a_def_rwt_bibl_vppi_i1 that also provides tips on how to better connect with yourself and your angel team.

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LynatlyLynatly, Content Creator

Lynatly, visual partner of UA SMM COMMUNITY.

When it comes to the women’s health and wellness it’s all about balance, right?

Surely, building your our own self care strategies is really important. But along with the everyday routine tips like nutrition and exercising the key thing is staying tuned in to your body and mind.

Paying closer attention to yourself and noticing symptoms early makes you ready to choose an alternative. Like having the most appropriate food or changing the activity, e.g. As we know, women’s needs depend much on the day of the cycle that’s why listening to our body signals can prevent some unpleasant things and give us a lot of energy for the happy lifestyle.

Have a balanced day, my lovelies!

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Simon NgoSimon Ngo, Wellness Coach/Creative Director
www.flowathletic.tv

Simon Ngo is a Wellness & Lifestyle Coach helping individuals to live their lives with joy, balance, and mindfulness. A health and fitness nut himself, plus the love of audio/visual tech, Simon is also a Creative Director and Digital Content Producer when he is not coaching or running retreats.

5 Free & Simple Daily Habits

1. Make Your Bed

You know what they say. Win the morning and you shall win the day! So seize the opportunity to grab that first win first thing in the morning by making your bed, It sets us up on the trajectory of ticking off the to-do list already so we're more ready and fired up than ever to get the day ticking along.

2. Drink Two Glasses of Water Upon Waking Up

Next on the agenda. Drink two glasses of water. Preferably room temperature as not to shock the body and the digestive system. This flushes our insides and gets things moving along for healthy daily bowel movements. Some prefer to add apple cider vinegar or lemon juice to this but plain filtered water will also do the trick. Daily healthy bowel movements not only help us feel less bloated but also assist with the detoxification process.

3. Make Time to Exercise

You heard it right! Make time! Even if it's just 10-15 mins a day. With digital fitness around us these days, there is really no more excuse for the days when we can't physically make it to the gyms. Even a daily walk count! Or parking further away from the office or when you go to the mall. Or hop off one stop short when you're the bus or train. These are valuable incidental exercises to keep up our daily count. So start planning and penciling it into your diary!

4. Make Time to Breathe

Follow along. Inhale 1, 2, 3, 4, exhale 1, 2, 3, 4. Inhale 1, 2, 3, 4, exhale 1, 2, 3, 4. Inhale 1, 2, 3, 4, exhale 1, 2, 3, 4. Now don't you feel better already just with these three mindful breaths? Imagine what 3 minutes, 5 minutes, or however long you can manage would feel like? A calmer and clearer us helps us to show up as the better version of ourselves with better decision making, better approaches to situations, better reactions, and so much more! It's a winner!

5. Journal & Reflect

Now it does not always have to be super elaborate. It could be as simple as three items you are grateful for the day. This helps us feel more positive, upbeat, and appreciative of our daily life. And it's proven that a positive mindset and outlook do contribute to a better and healthier physical health. Whilst you're at it with journaling, track your womanly cycle. Part and parcel of women's health is also a healthy hormonal cycle. There you have it! Five simple habits that are easy to execute and which might seem like a lot but collectively they make us a better, healthier, and happier human being.

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Dr. Marcia MartinDr. Marcia Martin, spiritual counselor, mental health and wellness expert
www.mmhearthealer.com

Dr. Marcia Martin M Ed, Ph D – The Heart Healer, is a spiritual empowerment coach, minister, bestselling author, public speaker, and clairaudient angel communicator who specializes in helping people heal their relationship with themselves. By healing the heart of all past pain and trauma you’ll be able to establish and maintain healthy relationships with yourself and all others so you can live a successful life.

Her unique, heart-centered, energetic, healing approach, Angel Heart Healing, enables you to build the perfect relationship with yourself and helps you answer the questions, “Who am I? Why am I here? and Where am I going?”

Marcia will help you release your greatest fear so you can achieve your biggest dreams as you heal your heart and transform your life.

As a busy woman who’s capable of multi-tasking, you may believe you have to do it all. You may even believe that if you don’t do it it won’t get done and although that may be true, it’s not an excuse to neglect self-care.

Self-care is a form of self-love and must be a priority. Skipping out on your responsibility to yourself makes you vulnerable to anxiety and depression. It will render you less effective in the workplace, cause you to be a damaging role model for your children, and put a strain on your partnership with your significant other.

Cooperation, harmony, and acceptance lead to a life that feels good and is filled with love. Sacrifice, competition, and self-sabotage create a road full of potholes and detours.

Honor yourself by choosing self-loving, healthy options for every aspect of your life. Although you are a spiritual being, you occupy a physical body that cannot be neglected.

For optimal physical health that will support mental well-being.

1- Choose quality, non-GMO foods free from additives and unnecessary processing.

2- Drink plenty of water throughout the day. Coffee, tea, soda, and juice do not replace water.

3 - Get the exercise that suits your fitness level.

For optimal spiritual health that will uplift your mental landscape

1 - Participate in daily spiritual practice. Spirituality is a personal relationship with the Divine. It may or may not include religious practices and doctrine.

2 - Spiritual practices include both prayer and meditation and require that you enter into a partnership with the Divine.

3 - Messages from the Divine are always loving, uplifting, and supportive.

For an optimal life experience that will promote a positive mental state

1- Learn to love and accept yourself as you are.

2 - See yourself as the Divine see you, see yourself as perfect.

3- Establish and maintain healthy boundaries

1- Boundaries simply identify what is and is not acceptable.

2- Boundaries honor that which bring you joy, helps you feel appreciated, and celebrities all that you are.

3- Boundaries are not created out of anger, revenge, or resentment.

You are the only one who is capable of creating mental wellness for yourself. Begin today and build a foundation of wellness that will support you throughout your life.

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