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Women’s Health – Simple and Elegant!

How we think is powerful.
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The magic in how we think, how we eat and how we move is simple and elegant. There is a clear plan that brings us to heart health, bone health, and brain health. This approach, like our bodies, is one beautiful system! As you think forward to your New Year’s Resolutions, think of this simple and elegant approach.

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” Hippocrates

How we think is powerful.

From research in the world of psychoneuroimmunology, we are learning that our thoughts affect our neurological (wiring) system and will then either support or undermine our immune (disease-fighting) system. We know that our outlook makes or breaks each day. Spend a few minutes each evening writing 3 people/events/things for which you are grateful. Take time to restore yourself and enjoy quiet time for 15 minutes per day. Slow down and notice moments of peace and joy.

How we eat supports true vitality.

What and how we eat supports our hormonal health keeps cancer at bay, diverts the fat layer around our middle, helps your bones stay strong and gives our heart the best nutrition for its unique job! Eliminate sugar, except in the form of whole fruit. Reduce or eliminate alcohol. Eat whole foods by eliminating all processed, smoked or treated foods. Find organic, non-GMO, local food whenever you can. Pay particular attention to 2017’s “dirty dozen” (strawberries, spinach, nectarines, apples, peaches, pears, cherries, grapes, celery, potatoes, peppers, and tomatoes), those foods found to have the highest residues of herbicides and pesticides. Spend time sourcing and preparing, then enjoying colourful, delicious home-cooked meals. Know that you are unique – eat the food that nourishes you. Ask yourself, “How will I feel in a few hours after I eat this?” If the answer is good, strong and healthy, then it’s for you.

How we move is exciting!

Posture, flexibility, mobility, strength and heart health encompasses “how we move”. There is no perfect posture, only a comfortable strong posture that aligns you with gravity. Flexibility reduces with age, so stretching becomes important. Mobility is hand and glove with fall prevention. Balance work, eyes open and closed, in different planes, on varied surfaces, shoes on and shoes off helps us stay fall-free! Strength training is vital to combat age-related muscle atrophy and stave off hormonal depletion. Our heart muscle needs support. Twenty to thirty minutes of sweaty, huff and puff exercise 2 – 4 times per week is a good habit. Include impact, a surprising stomp or jump for bone-building effect. Pelvic safe exercise with clever breathing and core control is important for best pelvic organ support. Short and sweet, varied and enjoyable exercise is perfect. Experiment and try new things! Find what you enjoy so you look forward to the activity, variety, and vitality.

Joanne Gailius, BSR, PT/OT is a physiotherapist at Full Circle Health Centre working in Women’s Health, Oncology and Pelvic Physiotherapy