I am late…and maybe a little stressed.

by Kathleen Belonga | Jun 9, 2022 | Journal

“I am late.” “I forgot.” “I can’t find it.” “I am lost.” “I don’t even know how I got here.”

How often have you said any of these statements? Most of use have. Probably more often than we are willing to admit. 

However, when these statements are being made on a daily basis it may be an indication that you are stressed.

I have to confess, I like to send out my monthly email news and post to my blog by the first Sunday of the month. As you may have noticed, today is not the first Sunday of the month. Out of self-love for myself during the busy time of my son’s graduation and family commitments, I decided to give myself a little pause, some grace, and meditate instead. 

Please know, it was not because you aren’t important, but because it was best for me to tune in to my body. My body and mind said, “no more juggling…you have reached your limit.” And so I let one task slide a little. No harm, right? How do you feel about this statement?

What is your body trying to tell you? Take time to pause and reflect. Take a few deeps breaths and assess what is going on in your life. Journal your thoughts. Reflect on what you journaled.

Are you sleeping enough? Is the quality of your sleep good? How is your nutrition? Are you stressed? All of these factors can impact your health for the good and the bad. The level of your stress can affect your eating habits, quality of sleep, and your overall health.

I was recently on the Healthy Lifestyle Solutions Podcast show where I was invited to discuss Self-Care and Osteoporosis Prevention Through Healthier Lifestyle. This is where you can listen: https://podcasts.apple.com/us/podcast/191-self-care-and-osteoporosis-prevention-through/id1479362562?i=1000564953102. I hope you enjoy listening to the episode. Let me know what you think.

Everyone has stress, it’s unavoidable. Some stress is good as it can move you when you are feeling stuck. It’s the chronic unattended to stress that I am talking about.

So what is it that is stressing you out? How is it affecting your well-being? And, how is it affecting your Bone Mineral Density?

When ignored stress can weaken the immune system, cause inflammation and hormonal imbalances which lead to bone loss, and contribute to other lifestyle diseases. 

According to Functional Medicine doctors, over 80% of patients suffer from stress related illnesses. Many of which could have been prevented with healthy stress management, exercise, and proper nutrition.

Now that you have a basic understanding of how stress can impact you. You might be wondering what can you do about it?

Firstly, set aside time each day to reflect how you are feeling, physically, mentally, and emotionally. 

Secondly, practice establishing healthy boundaries in both your personal and professional life. Being able to say, “no” and not feel guilty is a must! 

Lastly, develop a plan for health coping strategies to ensure you don’t become overwhelmed. Here are some ideas and proven strategies for managing stress in a health way:

• Daily Exercise
• Gratitude Journaling
• Yoga (particularly Restorative Yoga)
• Mindfulness Meditation

Here is a link to a Mindful Breathing practice to get you started!

Osteoporosis Awareness & Prevention

by Kathleen Belonga | May 2, 2022 | Journal

May is Osteoporosis Awareness and Prevention Month. According to the Bone Health and Osteoporosis Foundation, 54 Million American have Osteoporosis. You can learn more about resources and activities here.

Receiving a diagnosis of osteopenia or osteoporosis does not mean you can’t continue to live a life full of activities you enjoy. You can be epic and any age!

Hiking, running, walking, dancing, yoga, and strength training can and should be part of a healthy lifestyle. All of these activities are excellent ways to build bones and/or prevent further bone loss. However, it is important to understand how to move your body to avoid fracturing a bone or experiencing chronic pain. 

Many women experience pain after yoga, as a result of osteoporosis. Following cues in a traditional yoga class, even gentle yoga, can be dangerous. Traditional yoga classes are designed for healthy hips and spines. Now you need a different kind of yoga with options. You also need to be mindful how to move in everyday life.

Using blocks and a chair in your yoga practice is essential for balancing poses, sun salutations, and assisting you in getting down onto the floor safely.

Click here for a demonstration on how to move from standing to the floor. This can also be applied to every day life. Instead of folding all the way down, risking a vertebrae fracture, use the chair to move mindfully and safely.

Be sure to follow me on IG or FB for more tips this month!

The Third Phase of Life

by Kathleen Belonga | Mar 29, 2022 | Journal

What is the third phase of life?

In Ayurveda the cycle of life is broken into three phases: Kapha Phase (Birth – 20 Years), Pitta (20 years – 60 years), and Vata (60 years-End of Life).

In the Western world we label things a bit differently specifically when talking about an adult woman’s life cycle. One term that identifies a big transition many of us are familiar with is called menopause.

What does menopause mean to you?

I like to think of it as a beautiful time in a woman’s life cycle when she posses so much wisdom and opportunity to reflect, learn, and evolve. After all, growing old is a privilege not everyone gets so why is there so much negativity surrounding this particular “Phase of Life”?

Because it can also be hard, sad, and traumatic for many women.

Our bodies and minds are no longer the same. Many women feel isolated. Alone. Invisible. Helpless. Frustrated as things aren’t the way they used to be. The routines and habits that worked for years (or so we thought) no longer work. 

Did you know you are not alone?

Seventy-five percent of women experience complaints. According to research, the most common menopausal symptoms include mood fluctuations, low-libido, night sweats, and hot flushes.

Hormonal imbalances may be triggering these conditions along with others such as insomnia, osteopenia, or osteoporosis.

What are the Three Phases of Menopause?

Peri-menopause

The process begins typically in a women’s mid-30’s when she begins to experience hormone fluctuations. Maybe a woman will start to miss her period or experiences cycles that are heavier or lighter than the norm for her. Many women don’t realize that this is prime time to start preparing for menopause.

Some women may have osteopenia during this phase.

Menopause

The journey can last as long as 5-15 years. Some may begin in mid-40’s to mid-50’s.

Typically, menopause occurs around average age of 51-55 years old, once a women has experienced at least 12 months of amenorrhea, no more menstrual cycles.

This varies by woman, no two stories are the same.

Post-menopause

The remainder of a woman’s life cycle from the time she passes her childbearing years to end of life. 

How to Enter the Third Phase of Life Gracefully

Regardless of what stage a woman is in, it is never too late to make changes to balance the endocrine and nervous system.

Let’s explore three key factors that can turn this into a more positive experience.

Factor #1: Self-Acceptance

Self-acceptance is a BIG one. Accepting that your body is changing and being able to see the beauty in this change is key to changing your mindset and your experience.

Meditation helps use learn how to practice self-acceptance and self-compassion, by accepting “what is.” There is a saying “so ham”/“ham so” means, I am, That I am. This mantra fosters a sense of “acceptance.” With acceptance, we are able to embrace change.

Journaling can be a wonderful way to express thoughts. It also serves as a time of reflection. Gratitude journaling, reflection, and affirmation statements are all purposeful.

Sound Bath Therapy can help to lower stress. Enlisting the support and guidance of a Health & Wellness Coach can help you begin your journey with higher success.

Find hobbies that peak interest and foster connections help to dissolve feelings of being isolated, invisible, or alone.

Factor #2: Food Choices

A predominately plant-based whole foods diet is ideal. Avoid processed foods, added sugar, and ideally opt for gluten-free. Dark leafy greens, lots of vegetables, berries are all ideal foods that are packed full of fiber, antioxidants, and low in glycemic index. 

You are what you eat. Eat clean. Eat colorful fruits and veggies.

Factor #3: Manage Your Stress

What does stress have to do with it?

Stress is one of the MOST exacerbating causes of menopause symptoms.

Stress can affect a person physically, psychologically, and emotionally.

Chronic stress is directly linked to osteoporosis, cardiovascular disease, weight gain, among other conditions.

Living in a state of stress is not sustainable. And, unless it is addressed it will affect a woman’s long-term health.

Increased levels of cortisol and adrenaline can cause anxiety, weight gain, and sleep issues like insomnia.

Yoga Therapy is one of the most commonly used therapies to help women cope with menopausal symptoms. Since 2008, many studies have been conducted on the ability of yoga to heal and complement other therapies.

Yoga Therapy combines:

• Breath Work – calming and energizing practices, as needed.
• Mudras – gestures used to channel the flow of energy in the body.
• Yoga Nidra, known as yogic sleep, unlike meditation which teaches single-pointed focus, Yoga Nidra scans the entire body with the goal of deeper inner awareness of how the body is feeling, with guided imagery as well. Yoga Nidra may help with overcoming insomnia, stress, and fatigue
• Hatha Yoga (slower, longer holds) help to build strength, stability, improve posture, and coordination. Add the 12 Yoga Poses to increase BMD as proven by Dr. Loren Fishman, MD.
• Restorative Yoga is helpful to rebalance the mind and body during times of stress, which makes it ideal for menopause.

Overall Benefits of Yoga:

• Manage stress = Lower cortisol. Calming the nervous system may help with sleep issues.
• Some studies have shown yoga to reduce hot flushes and mood swings.
• Can increase energy when needed at times when feeling low-energy/mood.
• Improve focus, concentration, and memory.
• Promote self-acceptance and self-love.
• Support body image and empowerment.
• Yoga helps to increase body awareness, build strength, improve posture, coordination, and balance which can help reduce the risk of falling and breaking a bone.
• When we meditate we learn to live in the present moment. Make better lifestyle and nutritional choices. Foster feelings of self-acceptance.

If you need support, I am here to help! Click here to learn more.

Nutrition for Life

by Kathleen Belonga | Mar 1, 2022 | Journal