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Improving Mental Health Naturally and Effectively
2mins read

Improving Mental Health Naturally and Effectively

I believe we all deserve to feel good about ourselves. Some people struggle with this more than others. Something I’ve found very helpful for me, turns out to be one of the top strategies for dealing with mental health on a wider scale.


One of the BEST things you can do to show yourself some love and support is to MOVE your body – regularly and intentionally.


When you exercise regularly, your body just plain FEELS and FUNCTIONS better from the inside out. And it’s not just your body but your mind that feels and functions better. That’s what I’m talking about! Movement is healing.


Here’s a list of just some of the many benefits related to mental health: 


1. better mood 

2. reduced stress

3. relieves tension in the body and promotes relaxation

4. reduced anxiety 

5. reduced depression 

6. boosts self-confidence

7. Improved brain health (replenishing blood vessels and brain cells)

8. Improved brain function (slows cognitive decline and improves memory, focus).

9. better sleep (both quality and quantity). When we sleep better, we think better.

10. Increased energy - yup, expend energy to gain energy! When we feel more energetic we just feel better, physically and mentally.


If you want to feel better about yourself, get moving.


Is there anything in this list that you could benefit from?

David Turnby
2022/04/19

Before TurnFit I was very much so focused on my aesthetic goals. I still have aesthetic goals that I'm reaching with you guys. But now I'm really putting mobility at the forefront of it and functionality. And by doing that, I've noticed I've actually gotten aesthetic improvements a lot faster than I have in the past. Apply for a free assessment https://TurnFit.ca

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The Real-Life SuperWoman
1min read

The Real-Life SuperWoman



I've been a certified personal trainer specializing in women’s fitness since 2013, and more recently, a 500-hour trained yoga teacher. Rather than go on about me, here's one of my clients demonstrating the TRX SuperWoman. I've been her proud coach since October 2020! Let her WOW you!

.

Who wants to give this a try?


Let's connect if you want to see if personal training or private yoga with me is right for you.


https://www.moniqueshapirofitness.com/

Sign up for yoga, leave with so much more
2mins read

Sign up for yoga, leave with so much more


Sign up for yoga, leave with so much more


Maybe we didn’t need a pandemic to illustrate the connection between exercise and mental health.


Exercise, especially yoga, tends to keep the mind from spiraling, and can be a very effective tool to stay in the present moment.


I’m very grateful to have a small space in my home where I can offer clients personal training or private yoga.


Most often, my clients are women who prefer the smaller, judgment-free environment of my private in-home studio.


With me, they have shared that their sessions over the past 2 years have had a strong positive impact on their mental health.


Although I offer fitness and yoga, my clients receive so much more out of their sessions than mere physical progress.


I take nothing for granted. I am filled with gratitude and honour each session.


I can easily list 3 things that have boosted my mental health the most, during these challenging times:

  • My clients
  • The virtual yoga community I stumbled upon winter of 2021
  • My dog 


For anyone who wishes to share here in our community, what has helped you to deal with the pandemic? Answers do not have to be fitness related. 


https://www.moniqueshapirofitness.com/

10 Nutrition and Fitness Tips to Breeze through Menopause and Stay Healthy and Fit as You Age
3mins read

10 Nutrition and Fitness Tips to Breeze through Menopause and Stay Healthy and Fit as You Age

More than 90% of older adults have at least one chronic condition, and more than 75% have more than one. Plus, these figures are even higher for women than for men.

 

Natural changes like menopause and family medical history play a part, but healthy lifestyle choices can help you stay strong and healthy in the years ahead.


 Here are some tips to help make aging healthily a breeze.


1. Manage stress. Stress can aggravate hot flashes and other symptoms of menopause. Regular exercise helps alleviate stress and boost our mood, as does journaling, practicing gratitude, prayer, and positive thinking.

2. Limit alcohol and caffeine which can trigger hot flashes and increase inflammation and the chance of other health concerns.


3. Move more and eat more mindfully to combat the dreaded middle-aged weight gain. Your metabolism slows down as you age. The distribution of your body fat changes too, so more of those pounds wind up around your waist, increasing your risk for heart conditions and diabetes.


4. Eat soy. Many women find relief from menopause symptoms with soy and supplements, even though studies give conflicting results. See if tofu and soymilk work for you.

 

5. Eat more fiber and less saturated and trans fats to keep your heart healthy.  Most nuts and seeds are great sources of healthy fat.


6. Get your heart pumping. Aerobic exercise will help your heart stay strong and healthy while aiding with weight loss and reducing the risks of other diseases.

7. Build muscle. You can slow down muscle loss, and thicken your bones with strength training. Lift weights or use your own body weight for resistance, (think squats and pushups). Work hard enough to feel the challenge to build your strength and avoid osteoporosis. You don’t need to worry about ‘bulking up’.

8. Monitor your blood pressure. A vegetarian or low-fat diet has shown to reduce the risk of rising blood pressure and resting heart rate with aging. Losing weight, exercising, and limiting salt and high-fat foods may help you to avoid needing medication.

9. Screen for cancer. Age increases your risk for many forms of cancer. So do some foods, like red meat. Stay active, eat more vegetables, and reduce your red meat intake. Talk with your doctor about screening tests that spot cancers early when they're easier to treat and cure.


10. Ask a fitness professional for help.  Would you like to move, look and feel better with the strength and energy to enjoy the best years of your life? Contact me to find out how I can help you do just that!

Annie Savage
2022/03/25

Did you know that period symptoms are not normal? Symptoms with your period such as cramping, acne, bloating, clots in the blood, headaches or migraines, energy crashes, and mood swings/PMS are all are very common - but not normal. These symptoms are telling us that your hormones are unbalanced. Naturally balance your hormones and live without symptoms every month!

Symptom-Free Periods Masterclass
31
MAR

Symptom-Free Periods Masterclass

Annie Savage
Finished
  • On Zoom
  • 2022/03/31 07:00 PM - 2022/03/31 08:00 PM (your local time)

Are you suffering from period cramps, bloating, acne, headaches, migraines, clots in blood, mood swings, depression, anxiety, weight gain, PCOS, endometriosis?


These symptoms indicate hormonal imbalances.


During this masterclass we're going to teach you the method that we use to help women naturally balance their hormones and resolve period symptoms!


Your body doesn't hate you - your hormones are just unbalanced.

To learn more about us
Sureeta Karod
2022/03/21
1min read

To learn more about us

For more information about the Healing Tree, visit our Google Sites page

Blog
Sureeta Karod
2022/03/19
1min read

Blog

Check out my blog here for tips on managing mental health, or visit our Google Sites page for information regarding the services Healing tree offers.

PromptHealth iHealth: iHeartRadio Interview
1min read

PromptHealth iHealth: iHeartRadio Interview

Digital Growth for Health & Wellness Professionals
1min read

Digital Growth for Health & Wellness Professionals

Introducing the Online Academy
1min read

Introducing the Online Academy

An invitation to start private yoga with me.
2mins read

An invitation to start private yoga with me.

I’ve been a personal trainer specializing in women’s fitness since 2013. 

 

For me, yoga began as a desire to learn all the physical poses. However, it evolved into so much more, offering me a way for me to change my narrative during difficult times. 

 

Where regular strength and cardiovascular training fell short, yoga nourished and calmed my mind, energized, and nurtured my body. 

 

As I pursued my 500-hour yoga teacher education, I discovered the multi-layer effect of yoga on emotions, feelings, and, of course, the physical body. 

 

Then, the pandemic made yoga an essential service I’m grateful to be able to offer. 

 

I knew we could all collectively benefit from yoga during a pandemic. And as a fitness professional, I was confident that I could guide clients through a practice and allow them to enjoy similar benefits. 

 

My style of yoga is gentle, paying close attention to posture and spinal alignment. We always move safely, with intention, harmonizing breath with movement. 

 

This style helped clients to develop a deeper body awareness and feel renewed in body and mind. 

 

I invite you to reach out and connect. 

 

Namaste.


https://www.moniqueshapirofitness.com/

Tune in to Intuitive Eating
4mins read

Tune in to Intuitive Eating

What is Intuitive Eating?


Intuitive eating is the way of eating that has nothing to do with diets, meal plans, discipline or self-control. It ’s about getting back to your roots and learning to trust your body again. 


A lot of misconceptions surround the concept of intuitive eating. Yes, you get to eat what you want and when you want, but it’s much more moderated than that. The foundation of intuitive eating is based on listening to your body, but using your brain to make informed choices. The goal is to listen to signals about when your body needs food and to make intentional choices about what goes in. Intuitive eating aims to be non-restrictive and teaches you the tools to stray from impulsivity and guilt from previous eating habits. 


These are the 10 principles of intuitive eating courtesy of Evelyn Tribole (MS, RDN, CEDRD-S) and Elyse Resch (MS, RDN, CEDRD-S, Fiaedp, FADA, FAND) aka “the Original Intuitive Eating Pros.”


1. Reject the Diet Mentality

Diet culture emphasizes the mentality of “lose weight fast”, which is generally unattainable to do in a healthy manner and extremely unsustainable. 


2. Honour Your Hunger

Listen to your body signals to eat when you are hungry. By ignoring these signals and being in a state of excessive hunger, all conscious eating intentions become obsolete and overeating occurs.


3. Make Peace with Food

Give yourself unconditional permission to eat. If you restrict yourself too harshly to certain foods, it leads to intense cravings, and often, bingeing. When you “give in” to these foods it causes overwhelming guilt, which is not healthy.


4. Challenge the Food Police

It’s time to silence the voices in your head that tell you that you’re “Good” for eating a certain amount of calories or “Bad” for having dessert after dinner. 


5. Discover the Satisfaction Factor

In order to abide by diet culture we often overlook the innate pleasure and satisfaction that can be found in the eating experience. Allow yourself to enjoy this experience and you’ll find that you’ll know what amount of food is “just enough.”


6. Feel Your Fullness

Listen for the body signals that say you’re comfortably full. Take pauses while eating and ask yourself how the food tastes, and what your current hunger level is. 


7. Cope with Your Emotions with Kindness

First, recognize that your internal issues affect your relationship with food. Whether you’re experiencing anxiety, stress, boredom, loneliness, etc, food is not the fix. It may be comforting for the short term, but food won’t solve the problem and may only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion.


8. Respect Your Body

Accept and appreciate your body for all it is and what it does for you. It’s hard to reject the diet mentality if you are unrealistic and overly critical of your body size or shape. All bodies deserve dignity.


9. Movement— Feel the Difference

Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. 


10. Honour Your Health—Gentle Nutrition

Make food choices that honour your health while being enjoyable. You don’t have to eat perfectly healthy every day, and it’s what you eat consistently over time that matters. Progress, not perfection. 


Food is fuel for your body and should NOT be treated as something to be earned, punished for later, or as an option. Intuitive eating equips you with the tools to stray away from everything you’ve been taught in traditional diet culture and allows you to get in tune with your body and reframe eating in an unconditional light. 

Do you struggle with getting enough cardio? Cardio is not the 'only' form of exercise to strengthen the heart and prevent heart disease. Resistance training also strengthens the heart. The American Heart Association now recommends strength training as another form of exercise to help prevent heart disease and as a part of cardiac rehabilitation for those who have had a heart attack. #hearthealth

How did the COVID-19 Pandemic Affect the Relationships of Children and Adolescents?
4mins read

How did the COVID-19 Pandemic Affect the Relationships of Children and Adolescents?

How did the COVID-19 pandemic affect the relationships of children and adolescents?


Many changes have derived from the COVID -19 pandemic and one of these is the disruption of social relationships. One study published in the International Journal of

Environmental Research and Public Health, leadership by the Salima Meherali of the

Faculty of Nursing, University of Alberta, Edmonton, Canada, said; “It is already

evident that the direct and indirect psychological and social effects of the COVID-19

pandemic are insidious and affect the mental health of young children and adolescents now and will in the future.”


Impact of the pandemic on children's and adolescent's mental health


The COVID-19 pandemic's physical restrictions and social distancing measures have

affected each and every domain of life.


Although the number of children and adolescents affected by the disease is small,

the disease and the containment measures such as social distancing, schools

closure, and isolation, have negatively impacted the mental health and well-being of

children and adolescents.


Schools have been closed, and most extracurricular activities for children and adolescents that typically occur outside the home and in group settings have been cancelled. Children and adolescents are experiencing a prolonged state of physical

isolation from their peers, teachers, extended family, and community networks.


Social distancing and school closures have increased the mental health problems of

children and adolescents, who are already at higher risk for developing mental

health problems compared to adults. These mental struggles that the youth

experience is happening at a time when they are also experiencing anxiety over a

health threat and threats to family employment/income.


Studies have confirmed that children and adolescents are more likely to experience

high rates of depression and anxiety during and after a pandemic.


These studies reported that pandemics cause stress, worry, helplessness, and social

and risky behavioural problems among children and adolescents (e.g., substance

abuse, suicide, relationship problems, academic issues, and absenteeism from

work).


The responses of children and adolescents to a crisis situation depend upon their

prior exposure to emergency situations, physical and mental health issues, the

socioeconomic circumstances of the family, and their cultural background.


Crisis events negatively impact the psychological well-being of children and

adolescents. A recent study that Jiao et al. (2020) conducted in China screened

children and adolescents for behavioral and emotional distress due to the COVID-19

pandemic. Anxiety, depression, distraction, irritability, and the fear that family

members would contract the deadly disease were the most common problems that

they identified.


Effectiveness of different interventions employed during previous and the

current pandemic to promote children's and adolescents' mental health


Interventions such as art-based programs, support services, and clinician-led mental

health and psychosocial services effectively decrease mental health issues among

children and adolescents.


Supportive parental emotion socialization predicted adaptive emotion regulation


A recent study appeared in September 2021 in the Journal of research on

adolescence about Parental emotion socialization (PES) this article includes the

different ways through which parents express their emotional experiences and

respond to their children’s emotional expressions. Empirical research supports the

presence of different strategies that parents may use to influence how their children

experience emotions and deal with them. Furthermore, empirical evidence supports

the significant effect of PES in explaining children’s emotion regulation and social

competence. As stated, “parents who respond to their children's emotional expressions with behavioural reactions and negative emotions lead to negative emotionality of children and low social competence”.


In conclusion, the impact of COVID-19 on the mental health of children and adolescents is of great concern. Anxiety, depression, disturbances in sleep and appetite, as well as impairment in social interactions are the most common presentations. It has been indicated that compared to adults, this pandemic may continue to have increased long-term adverse consequences on children's and adolescents' mental health and subsequently on their ability to foster relationships.

The COVID-19 Pandemic: What Have We Learned?
5mins read

The COVID-19 Pandemic: What Have We Learned?

The COVID-19 Pandemic: What Have We Learned?

Through times of self-isolation, working at home, and just trying to stay healthy, we have had a lot of time to reflect on a lot of different things. Hopefully, you had the chance to learn something new; a hobby, information on a topic that interests you, or maybe you have learned something about yourself. Our primary concern throughout the pandemic has always been keeping ourselves and others safe and healthy by being cautious about exposure to the virus, but staying healthy does not only involve maintaining physical wellness. 


  1. Conquer Your Stress Through Management Techniques

We had a conversation with Dr. Bal Pawa, author of the bestselling book The Mind-Body Cure: Heal Your Pain, Anxiety, and Fatigue by Controlling Chronic Stress, where she shared her ‘REFRAME’ Toolkit; designed to look at health from different perspectives and to regulate our reactions to stress. Explanations and further details are discussed in this article.


R - Resetting your nervous system through the BMW Meditation

E - Exercise 

F - Food

R - Rest and Sleep

A - Awareness of Your Thoughts

M - Mindset

E - Examination and Evaluation


Image from Dr. Bal Pawa’s twitter (@balpawa)


With this information we can really stress the importance of not only physical health, but mental and spiritual health as well. And this is something that has become more apparent since the start of the pandemic. We have learned over the last few years that the way you feel does not only come from your physical health, but that these other factors can have just as much of an effect on how you feel overall. 


  1. Stay Healthy in All Aspects

There are so many factors that contribute to a person’s wellness. This state not only involves physical wellbeing, but mental, emotional, social, and spiritual wellbeing as well. In the past, there has always been an emphasis on taking care of your physical health, but over the pandemic, it has become more apparent than ever that maintaining these other factors of wellness are just as important in your overall health and happiness. The limitations on social gatherings and events have taken a toll on our wellbeing, and we have all noticed the changes. No matter how healthy you may be physically, social isolation is not healthy because of our inherently social nature as human beings. 


There are also the introspective aspects of mental, emotional, and spiritual wellbeing. It is hard to stay positive right now, and the mental health of many individuals is suffering as a result. Self-care can seem difficult when your mood is low, but it is just as important to care for yourself mentally as it is to care for yourself physically. 


  1. Don’t Overlook Your Mental and Spiritual Well Being 

These factors of physical, mental, and spiritual wellness are often intertwined - so much more so than we often ever realize! The idea of the mind-body-spirit connection utilizes this thought of intertwined wellness factors, proposing that our overall wellness comes from physical, mental, and spiritual health all working together. 


In our podcast we talked to Dr. Alexia Georgousis about this mind-body-spirit connection, where she shares the following:


“We forget that we are more than just the physical body. We are not our emotions, or our feelings. Our innate wisdom is our intuition and our ability to connect with nature. General symptoms indicate a misalignment of our inner innate wisdom because our physical and emotional bodies know how to be healthy. When we have this disconnect, it shows up and manifests into these symptoms.” 


Dr. Georgousis, a naturopathic medicine expert, emphasizes that we need a healthy mind in order to have a healthy body, and vice versa. 


  1. Become Familiar with All Your Options

It is important to know how to seek help with your health, whether it is physical, mental, spiritual, or other. A great way to get started on a journey to a better overall health is to be familiar with the number of options you have when it comes to improving wellbeing. You may want to consult with a chiropractor for physical wellbeing, but you may also want to talk to a psychologist regarding mental health, or a reiki practitioner for your spiritual health. In reality, you have a lot of options for when you want to take care of not only your physical health, but all other types of wellbeing, and it is important to know that! 


A great way to do this is to join our community on PromptHealth. Here, you can learn more about all of the options available for your needs, and connect with healthcare providers that can help you to care for yourself in every way possible. 


The truth is that healthcare is not only about physical health; your overall well being pertains to your physical, mental, and spiritual health, and we want to make it a simple, personalized, and informative experience for you to access care for all of these needs and more. 


Join our PromptHealth community, and reach out to us if you’d like to collaborate! If you’re a health seeker, find your next provider through connecting and learning with the providers on our platform. If you’re a provider, create an account and start posting content to bring more exposure to your practice, and meet new providers! You can find us on Instagram, LinkedIn, ClubHouse, TikTok, Spotify/Apple Music, and YouTube. Check us out for yourself at www.prompthealth.ca and be sure to download the PromptHealth app on iOS and Android

Owen Wiseman
2022/02/10

Happy Heart Health Month! ❤️ Your ND can support you with nutritional guidance and herbs to support your long-term cardiac health.

Donna Cross
2022/02/09

It's February-the LOVE month! Self-Love, that is! You cannot give what you do not have. Build a strong foundation of love for yourself FIRST, and then you can give! Here are my favorite self-love affirmations. I say them every day, and include them in my journalling practice. Now, I'd like to share them with you! Say these affirmations after me, won't you?

00:00 00:00
World Cancer Day 2022 | PromptHealth
5mins read

World Cancer Day 2022 | PromptHealth

February 4th is World Cancer Day, and this is a great time to talk a little bit about cancer awareness, as well as share some wellness information that could aid in keeping you healthy and lower your risk of cancer.


What is Cancer?

There is nobody in the world who has not been affected by cancer in some way. Whether it be directly or by a distant connection, the sad truth is that cancer remains the second leading cause of death to this day. So, what is cancer exactly? Cancer is not a singular disease in itself but an umbrella term. Cancer describes a type of disease that involves both abnormal cell growth in some part of the body, and the potential to spread to other parts of the body. Cancer can affect nearly every part of the body, with all types having the potential to be life-threatening. 


How is Cancer Treated?

The variety surrounding types of cancer makes treatment difficult, and unfortunately, there is no cure-all to cancer. The research industry surrounding cancer is constantly innovating new treatment methods as well as refining already implemented methods. There are many different types of treatments for cancer, including radiation, chemotherapy, bone marrow transplants, and surgery; and these methods can be more or less effective depending on the specific type of cancer that a patient has. 


Who Does Cancer Affect?

In reality, cancer can affect anyone in life. There are some cancers that are much more common than others, and there are also some gender differences when it comes to the prevalence of cancer types. For example, the three most common cancers in women are breast, lung, and colorectal cancers, which accounted for an estimated 50% of new cancer diagnoses in women in 2020. In comparison, the three most common cancers in men are prostate, lung, and colorectal cancers, accounting for an estimated 43% of new cancer diagnoses in men in 2020. These lists are similar, but they also show a clear increased risk for specific cancers in each gender. As well, there are many external factors that can alter your risk of getting cancer in your lifetime. Things like using tobacco, or exposing yourself to UV rays without protection can increase the risk of getting lung cancer or skin cancer respectively. 


How Do You Prevent Cancer?

Without a definitive cure, the best defense against cancer is to spread awareness, avoid risk factors, and be proactive about a healthy lifestyle. Over a third of all cancers can be prevented by reducing your exposure to risk factors such as “tobacco, obesity, physical inactivity, infections, alcohol, occupational carcinogens, and radiation.” Along with factors that can increase the risk of certain types of cancer, there are also factors that can help to reduce the risk of cancer. In general, many of these factors relate to overall wellness and taking as best care of yourself as you possibly can. Things like eating a healthy and balanced diet, limiting processed foods, drinking alcohol in moderation, maintaining a healthy weight, getting vaccinated, and getting regular medical care can all contribute to a lower risk of cancer. This is not an exhaustive list of things you can do to lower your risk. One of the easiest ways to protect yourself is to learn and spread information, which includes early detection. By being able to identify signs and symptoms early, it increases the chances of successful treatment.  It is important to talk about cancer and share resources that can help those who are looking for help or simply looking to learn more. 


One resource the team at PromptHealth would like to share is our podcast. In particular, an episode where we talk about breast cancer with Dr. Bal Pawa, who co-founded the Westcoast Women's Clinic. Here's what she had to say:


"We can't say that stress causes cancer, but stress does cause you to not take care of your lifestyle, and that is a factor for breast cancer... It's really important to manage stress in order to prevent the risk of cancer and to stay healthy."


The truth is, there are many factors that are out of our control when it comes to cancer, but many of the factors we can control are small changes that we can make to our lifestyle. These small changes not only act as the first line of defense when it comes to your risk of cancer but will also contribute to a healthier and happier life overall. 


We want to help you to live that healthier and happier life! In our PromptHealth community, you can learn about all of your options for wellness and learn directly from the knowledge shared by all types of wellness professionals. If you are a health and wellness provider, join today and start sharing and collaborating with other professionals. Start sharing your content on one universal platform, and begin building your online presence along with your holistic practice. Check it out for yourself at www.prompthealth.ca and download the PromptHealth app on iOS and Android. Share this information with your colleagues and tag @prompthealth. 

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