Lactose Intolerance

Lactose Intolerance is the small intestine’s inability to fully digest lactose, a sugar contained in milk and dairy products. The disorder is a common digestive issue and while typically harmless, its symptoms can be very uncomfortable.

When your body doesn’t have enough of the enzyme lactase, produced in the small intestine, this often results in lactose intolerance. Even low levels of lactase will allow you to digest milk products. But if your levels are too low you become lactose intolerant, leading to symptoms after you eat or drink dairy products. Symptoms often include intestinal bloating and cramps, nausea, flatulence, and diarrhea.

Causes

Lactose, the main sugar found in milk and other dairy products, is broken down by the enzyme lactase, which is produced by cells in the inner lining of the small intestine. Lactase separates lactose into two parts, glucose and galactose. These simple sugars then get absorbed into the bloodstream. Without lactase, lactose cannot be digested or absorbed.

If you're lactase deficient, lactose passes into the colon instead of being broken down and absorbed. In the colon, bacteria interact with undigested lactose, producing the signs and symptoms of lactose intolerance.

Lactase levels are high in infants, allowing them to digest milk. However, in some ethnic groups, lactase levels decrease after weaning. These decreased levels result in older children and adults in these ethnic groups being unable to digest lactose. However, most people of Northwest European descent produce lactase into adulthood and are thus able to digest dairy products for life.

Temporary lactose intolerance can develop when the lining of the small intestine is damaged by a disorder, such as an autoimmune disease or intestinal infection. After recovery from these disorders, most people are able to digest lactose again.

Risk factors

Factors that can make you more prone to lactose intolerance include:

• Premature birth: Babies born prematurely might have lower levels of lactase because the small intestine doesn't develop lactase-producing cells until late in the third trimester.
• Increasing age: Lactose intolerance typically presents in adulthood. The condition is atypical in babies and young children.
• Ethnicity: Lactose intolerance is most prevalent in people of American Indian, Asian, Hispanic, and African descent.
• Diseases affecting the small intestine: Lactose intolerance can present after intestinal issues such as bacterial overgrowth, celiac disease and Crohn's disease.
• Certain cancer treatments: If you've had surgery, radiation or chemotherapy for cancer in your GI or you have intestinal complications from these treatments, your risk of developing lactose intolerance increases.

Symptoms

High concentration of undigested lactose draws fluid into the small intestine, causing diarrhea. The lactose then moves into the colon, where it is fermented by bacteria, producing gases that cause bloating, stomach cramps and flatulence. Additional intolerance symptoms can involve nausea and occasionally vomiting.

An adult may experience bloating and cramps, nausea, flatulence, rumbling or burbling sounds in the bowel (borborygmi), diarrhea and an urgent sensation of a bowel movement. Symptoms usually begin between 30 minutes and 2 hours after you have consumed food containing lactose.

Sometimes, severe diarrhea prevents proper absorption of nutrients because they are eliminated from the body too rapidly. However, loose bowel movements that result from lactose intolerance due to insufficient amount of lactase are typically mild.

Lactose intolerance affecting the production of lactase that occurs after an illness, injury or surgery involving your small intestine can be more severe.

Diagnosis

A diagnosis of lactose intolerance is made in consultation with your dietitian or physician, recognizing that your symptoms appear after you have ingested dairy products.

If a 3- to 4-week trial period of a dairy free diet clears up your symptoms, and symptoms return again after reintroducing dairy products into your diet, the diagnosis is confirmed.

Specific tests are necessary in rare cases, but in some people, diagnosis can be confirmed with a hydrogen breath test or lactose tolerance test.

To learn about dietary management of lactose intolerance click here.

Bloating

IBS affects one in seven people and is often accompanied by gas, bloating, pain, constipation, or diarrhea. Many people are uncomfortable talking about their digestive challenges, but this is a very important conversation to have with your dietitian.

So, let’s dive into some pointers to help you manage bloating.

What is Bloating?

Abdominal distention or "feeling bloated" is a very common symptom most people have experienced at some point in their lives. Bloating occurs when the gastrointestinal (GI) tract is filled with air or gas. When you are bloated, your stomach feels tight and full as if you’ve eaten a big meal.

Symptoms

Common symptoms of bloating include excessive gas, discomfort, and even pain, in your stomach. You may also experience burping and flatulence frequently or have intestinal rumbling and gurgling.

Causes

The most common triggers are often associated with food and eating, and can include indigestion, constipation, or excess gas building up in the stomach and intestines. Food intolerances or allergies, eating too fast, overeating, excessive alcohol consumption, and nutrient deficiencies can also cause bloating.

Other common causes of bloating include smoking, pregnancy, menstruation and/or PMS (premenstrual syndrome), and drugs that aggravate the stomach such as ibuprofen.

The following health conditions may also cause bloating:

• SIBO (small intestinal bacterial overgrowth)
• GERD (gastroesophageal reflux disease)
• IBS (irritable bowel syndrome)
• Celiac disease
• IBD (inflammatory bowel disease)
• Gastroparesis; bacterial or viral infection
• Endometriosis
• Diverticulitis
• PID (Pelvic inflammatory disease)
• liver disease
• Gallstones
• Hernia
• Diabetes
• Kidney failure
• Anxiety or depression

When to see a doctor

Although rare, bloating could be a sign of something more serious. Contact your doctor if you have excessive or persistent bloating and gas that is accompanied by any of these symptoms:

• Blood in your stool
• Diarrhea
• Noticeable weight loss
• Severe abdominal pain
• Fever
• Nausea
• Feeling faint or passing out
• Vomiting lasts longer than 24 hours
• Heartburn that is getting worse
• Inability to eat or drink
• Chest pain
• Heart palpitation
• Shortness of breath
• Vaginal bleeding (between your periods, or if you are postmenopausal)

Foods that may cause bloating

Generally speaking, high fibre foods can cause bloating particularly in those who do not eat them regularly. 

FODMAPs also commonly contribute to bloating. FODMAPs are specific carbohydrates present in a variety of fruits and vegetables as well as wheat and milk. These carbs are not well absorbed in the small intestine and are then rapidly fermented by bacteria in the colon. This causes a host of intestinal issues in people with sensitive guts.

Groups of FODMAPs and food examples in each group include:

• Oligosaccharides, found in onions, garlic, legumes, beans and wheat
• Disaccharides, including lactose in milk, yogurt and ice cream
• Monosaccharides, such as fructose found in honey, apples and pears
• Polyols or sugar alcohols found in nectarines, plums, apricots, cauliflower, and also chewing gums, candies and artificial sweeteners.

Other foods that can cause bloating may include:

• Fatty or greasy foods (fast food)
• Soda/pop and carbonated beverages
• Salty foods (high sodium) such as processed foods, canned soups, and frozen entrees.

Following a low FODMAP diet can be an effective way to decrease bloating. In this diet you restrict FODMAPs that are fermented by gut bacteria. The fermentation process causes gas to be released and distension of the gut that leads to bloating.

Work with a Specialist Dietitian

If you want to try out a low-FODMAP diet, it's best to consult a dietitian that specializes in that diet. In this new age of information, we are bombarded with LOADS of content and support services available. However, too much information can be overwhelming and just cause confusion. Remember that the low FODMAP diet is strictly for short term use. In addition, it's critical to ensure you're getting enough nutrients since you'll be avoiding or reducing important food groups. So instead of stressing over what to eat wondering when your symptoms will flare up next, talk to a specialist dietitian trained in IBS management.

March 8th is International Women's Day, a globally recognized day to celebrate the achievements of women from all walks of life and to call for greater gender equality and empowerment. The theme for this year is #emabraceequity. Imagine a world free of bias, stereotypes, and discrimination. A world where difference is valued and celebrated. 

Today is the day to raise awareness about women's issues and amplify the voices of women around the world. Unfortunately, even today, there are places in the world where women have been denied basic freedoms to make their own choices. Iranian women have faced significant challenges in pursuing gender equality and personal freedom. However, they have been at the forefront of efforts to challenge these restrictions and fight for gender rights and freedom as the world has witnessed the #womanlifefreedom movement over the past six months.

"We realize the importance of our voice when we are silenced.” Malala Yousafzai

Let's Celebrate women's achievements today. Raise awareness about discrimination and embrace equity. International woman’s day belongs to everyone, everywhere.

MSM, or methylsulfonylmethane, is a naturally-occurring compound found in certain foods and supplements that has been shown to have a variety of health benefits. Some of the main benefits of MSM include:

Joint and muscle pain relief: MSM has been found to be effective in reducing pain and inflammation in the joints and muscles. This can help to improve mobility and flexibility, and make it easier to engage in physical activity.

Improved skin health: MSM can help to improve the health and appearance of the skin by promoting collagen and elastin production, which can lead to firmer, more youthful-looking skin.

Reduced inflammation: MSM has anti-inflammatory properties that can help to reduce inflammation throughout the body, which can help to improve overall health and well-being.

Improved immune function: MSM can help to improve the function of the immune system, which can help to fight off infections and illnesses more effectively.

Better hair and nail growth: MSM can help to improve the health of hair and nails by promoting the production of keratin, a protein that is essential for strong and healthy hair and nails.

Overall, MSM is a versatile and powerful supplement that can help to improve overall health and well-being in a variety of ways.

Creatine is a naturally occurring compound found in small amounts in certain foods, such as meat and fish, and is also available as a dietary supplement. Supplementing with creatine has been shown to have several benefits when taken over a 6-month period, including:

1. Increased muscle strength and power: Creatine has been shown to enhance muscle strength and power by increasing the availability of energy in the muscles. This can lead to improved performance in activities such as weightlifting, sprinting, and jumping.
2. Increased muscle mass: Creatine has been shown to increase muscle mass by promoting muscle protein synthesis. This can lead to improved muscle definition and a more athletic appearance.
3. Improved exercise performance: Creatine has been shown to improve exercise performance by increasing the availability of energy in the muscles. This can lead to improved endurance and the ability to perform more reps or lift heavier weights.
4. Reduced muscle damage: Creatine has been shown to reduce muscle damage caused by intense exercise, leading to a faster recovery time and less muscle soreness.
5. Improved brain function: Creatine has been shown to improve brain function by increasing the availability of energy in the brain. This can lead to improved memory, focus, and overall cognitive function.

Creatine is a naturally occurring compound found in small amounts in certain foods such as meat and fish. However, supplementing with creatine has been shown to have numerous benefits, particularly for women.

1. Increased muscle strength and power: Creatine has been shown to increase muscle strength and power, which can lead to improved performance in activities such as weightlifting and sprinting.
2. Improved muscle endurance: Creatine has been shown to improve muscle endurance, allowing women to train harder and for longer periods of time.
3. Increased muscle mass: Creatine has been shown to increase muscle mass, which can lead to a leaner, more toned physique.
4. Improved bone health: Creatine has been shown to improve bone health, which can be especially beneficial for women as they age.
5. Reduced muscle damage: Creatine has been shown to reduce muscle damage, which can lead to faster recovery and less soreness after intense training.

It is important to note that creatine should be taken with proper diet and exercise. It is also important to consult a healthcare professional before starting any supplement regimen.

For women who are looking to boost their performance in the gym or improve their physique, creatine is a safe and effective option that can help to achieve their goals.

IBS FODMAP Diet Plan

Treatment of IBS differs from person to person. For some people, dietary changes can go a long way in helping ease symptoms. What you eat and how you eat can affect your symptoms. While it may not be possible to completely prevent IBS symptoms, you may find that certain foods are triggers. If particular foods or types of stress appear to bring on the problem, avoid them if possible. To help identify which foods cause your symptoms, I suggest keeping a food diary and working with an IBS expert. Because the symptoms of IBS vary, approaches to dietary modifications need to be customized to the unique needs of an individual with the help and supervision of a certified IBS dietitian.

Up to 75% of people find relief from IBS symptoms by restricting their intake of foods that are high in certain carbohydrates collectively called FODMAPs, or, in other words, by following a Low FODMAP diet. The Low FODMAP diet is an evidence-based diet and research has demonstrated that it is one of the most effective ways of managing IBS.

​

What Does FODMAP Stand For?

FODMAP is an abbreviation for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols.

FODMAPs are a group of short-chain carbohydrates that are poorly digested and absorbed in the small intestine. These carbs then travel into the large intestine where they are fermented by the resident bacteria. The production of gas by these bacteria combined with the hypersensitivity in people with IBS is a major contributor to symptoms. Following the Low FODMAP approach does not cure IBS, but it allows for the successful management of symptoms for many patients.

​

What Are FODMAP Foods?

Examples of foods that contain FODMAPs:

What is a Low FODMAP Diet?

A Low FODMAP diet involves three phases:

• Elimination: In this phase, which can last from 3–8 weeks depending on your response to the diet, you eliminate all high FODMAP foods from your diet.
• Reintroduction: Once the elimination phase is over and your symptoms have returned to baseline or are significantly improved, you can start reintroducing FODMAP foods into your diet one at a time, about every 3–7 days. This can help you identify which foods trigger symptoms.
• Personalization: The Personalization phase involves returning to a regular diet as far as possible, limiting only the FODMAP foods that cause IBS symptoms. Eventually, you may be able to incorporate all or most FODMAPs back into your diet without symptoms.

FODMAPs are in many foods and deciding what is "safe" to eat on a Low FODMAP diet can be a difficult task. Getting help from an expert can help you with this journey. Also, it is important to note that Low FODMAP diets are restrictive and should be temporary. Removing FODMAPs from your diet long-term can increase your risk of nutritional deficiencies. This is why a certified IBS dietitian’s supervision is important. We are here to ensure the safe implementation of the diet and to avoid nutrient deficiency.

A word of caution: If you suspect that you may have IBS, consult your doctor first. Some other gastrointestinal diseases or medical conditions such as bowel cancer, Celiac disease, inflammatory bowel disease or endometriosis cause symptoms that are similar to IBS. Your doctor may refer you to a gastroenterologist for further investigation before deciding if the Low FODMAP diet is right for you.

What is Irritable bowel syndrome?

Irritable bowel syndrome (IBS) is a chronic, often debilitating, functional gastrointestinal (GI) disorder affecting as many as 13-20% of Canadians at any given time. The lifetime risk for a Canadian to develop IBS is 30%. IBS is the most common disorder diagnosed by gastroenterologists and is a common reason why many people visit their primary care physician. IBS can begin in childhood, adolescence, or adulthood, and can resolve unexpectedly for periods throughout an individual’s lifespan, recurring at any age.

IBS is generally classified as a functional disorder because it impairs the functioning of the body’s normal activities, such as the movement of the intestines, the sensitivity of the nerves of the intestines, or the way in which the brain controls some of these functions.

What Causes IBS?

While the exact cause of IBS is not clear, we do know that IBS is a multifactorial disorder that likely involves an interaction between the GI tract, bacteria in the gut, the nervous system, and external factors, such as stress.

Possible causes include:

• Emotional factors such as stress, anxiety, depression, and fear
• Dietary issues such as food allergies or sensitivities, or poor eating patterns
• Drugs such as laxatives and antibiotics
• Bile acid malabsorption
• Lack of physical activity
• Chronic alcohol abuse
• Abnormalities in GI secretions and/or digestive muscle contractions
• Acute infection or inflammation of the intestine, such as traveller’s diarrhea
• Neurological hyper-sensitivity within the GI nerves

What Are IBS signs and Symptoms?

Individuals might have different combinations of symptoms, with one symptom dominating while the other digestive symptoms may occur randomly and unpredictably. These unpredictable bowel experiences can lead to a high degree of anxiety for the IBS patient and can significantly decrease a person’s quality of life.

In many people with IBS, the digestive tract is especially sensitive to many stimuli. People may experience pain caused by intestinal gas or contractions that other people do not find distressing. Pain manifests in many ways with IBS. The abdominal pain related to or relieved by having a bowel movement can be ongoing or episodic, present sharply and resolve rapidly, occur occasionally or frequently, and move from one location in the bowel to another very quickly. Digestive pain often occurs following a meal and can last for hours. Those who have IBS tend to have a quicker and more intense reaction to digestive tract pain stimuli than those who do not have IBS.

Other common symptoms of IBS include change in stool frequency or consistency (such as constipation and diarrhea), abdominal distention, the sensation of incomplete emptying after defecation, cramping, bloating, belching, flatulence, nausea, headaches, fatigue, difficulty sleeping, depression, anxiety, muscle aches, and difficulty concentrating.

IBS has different sub-groups, which are associated with stool consistency.

• IBS-D is when the digestive system contracts quickly, transiting products of digestion rapidly through the digestive tract, resulting in diarrhea.
• IBS-C is when the digestive system contracts slowly, delaying transit time for products of digestion, resulting in constipation.
• IBS-M is when the transit time throughout the digestive tract fluctuates, causing patients to experience a mix of both diarrhea and constipation, often alternating between the two.

Workout for Women's Day (March 3-8, 2023) is a coming together of local movement studios and instructors around International Women's Day to offer public and private (corporate) classes for charities that support girls, women, and other people who experience gender discrimination. This grassroots, volunteer driven campaignhas raised more than $100,000 since it began in 2019!

Tired of feeling tired? You deserve to feel strong and energized!

In just 20 minutes a day, you'll learn:

• Why perimenopause and menopause can cause fatigue
• The simple daily shift you can make for more energy
• Tips to have a solid sleep so you wake up feeling rested and full of energy
• Learn what tests to get from your doctor to help assess your fatigue
• Find out what supplements to avoid to save you time and money
• How to quickly feel refreshed and beat the mid-afternoon slump

It is possible to make it through a workday without feeling like you are going to crash at your desk in the afternoon.

It is possible to have the energy to keep up with your kids and make it through a hike on the weekend.

It is possible to wake up feeling rested and excited about the day.

Join me!

Someone somewhere has been diagnosed with prediabetes this month. 

It might come as a shock. After all, who really thinks about it, until the Dr forces us to.

This is not the hereditary kind that is not preventable and requires insulin to control. 

Prediabetes leads to Type 2 diabetes, sometimes called Onset Diabetes, and is a disease that’s becoming more common but unnecessarily so. There are lifestyle choices that affect the onset of type 2 diabetes, so it is also called a lifestyle disease. Chances are you know someone who has this type of diabetes. Especially if you are over 50. 

It’s of interest to me because I know that this disease can be prevented and reversed with some simple habit changes. My mother had it and she was poking herself all the time to test her blood sugar. She also got glaucoma, an eye disease that’s associated with diabetes. She suffered more from that, I think.

The choices you make now can influence whether you will be dealing with this disease in the future. It’s easy to ignore what we don’t have to face every day, until we do.

So I hope this is helpful for you.

An interesting fact: As obesity rates continue to rise, so do rates of Type 2 diabetes. You can prevent and treat both issues at the same time.

Here are a few tips if you need to re-focus on your health.

1. Move more daily.

Walk every morning and after dinner. An after-dinner walk is especially helpful to control blood sugar levels.

1. Eat well. 

Eat enough. But eat the good stuff, nutritionally. Use food as fuel, not as your anti-depressant, stress-fix, or boredom buster. There are healthier ways to deal with that. 

1. Focus on Fiber

By slowing down the digestive process, fiber helps lower blood sugar levels, and therefore, insulin levels, helping to prevent and treat excess fat storage and Type 2 diabetes.

Good sources of fiber: Lentils and other dry beans and legumes, whole grains, nuts and seeds, edamame, sweet potato, apples and berries of all kinds.

1. Swap the calorie-rich Carbohydrate foods for Nutrient-rich Carbohydrate foods

Healthy sources of carbohydrates in the diet include essential nutrients and fiber. However, many people eat far too many foods that lack the nutrition and fiber but elevate their carbohydrate intake - examples would include any foods with added sugar and those made with flour (ya, that’s bread, guys). Healthy sources of carbohydrates are also good sources of fiber - fruits and vegetables, legumes and dry beans, quinoa, and unrefined grains as some examples.

Education is power, but not if you don’t take action. 

Maybe you could have that check-up you’ve been putting off for a while.

Or re-stock your pantry with healthier options.

Plan ahead for your next grocery shop.

Now, let’s go get that walk in!

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?

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

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/

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!

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.

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/

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. 

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. 

Mental health has been a wellness topic for years now, but with the onset of the COVID-19 pandemic, there’s been a surge of citizens struggling with maintaining their health in all aspects. Although there is an emphasis to stay healthy physically, the anxiety and stress caused by isolation have left us emphasizing the maintenance of all aspects of our wellness. On the surface level, people perceive mental disorders to simply be depression or anxiety, but it is so much more than that. The brain is a complex and confusing organ and there are a limitless amount of things that have yet to be uncovered by medical professionals. While we could sit and worry about our mental health deteriorating, we could also take the steps to take care of ourselves and establish a positive relationship with our minds.  

You Are Never Alone

According to a poll from the Angus Reid Institute, one in three Canadians are struggling with their mental health induced by the pandemic. This struggle looks like frequent exhaustion and increasing trauma, as more people feel symptoms of fatigue, frustration, and anxiety. This struggle is not an individual one - millions of Canadians and even more across the world are suffering from their mental health. Pandemic or not, it’s important to remember that there is always someone ready to listen to you. You do not need to be feeling severe symptoms all the time in order to seek professional help. Even realizing you feel off-balance in your life and needing to reach out to someone to share your feelings might be enough to feel healthier and build on that relationship with your mental health.

What Can I Do to Maintain a Healthy Mind? 

We only have one brain, so it is important to maintain a positive relationship with ourselves and our thoughts. Positive mental health allows us to cope with stresses healthily, work at our fullest potential, be productive, and make meaningful contributions to our community. There are various ways to maintain a healthy mind, but it starts with the way we talk to ourselves. Ivan Joseph shares the importance of self-talk in his TED talk.

“We know that our thoughts influence actions, why do we want to say that negative self-talk to ourselves? We need to get our own self-affirmations.”

Joseph reminds us of the importance that positive self-affirmation within ourselves is crucial to building a healthy mind. Outside of the brain, it is important to get enough sleep, eat healthily, and stay physically active in order to maintain a healthy mind. Establishing a routine that consists of writing our affirmations, daily exercise, and meals at set times can help create a healthy space for you to nurture your body and mind. 

Image from Google

As social beings, we all face a sense of isolation and loneliness throughout this pandemic. This shouldn’t stop you from seeking help. There are hundreds of solutions out there, and it’s important to remember that what works for others might not work for you. Perhaps a reiki session might help you better than a traditional approach, or changing your diet through the guidance of a nutritionist rather than consuming prescribed medications. These are just a few of the possibilities that healing consists of - do not be afraid to find it!

What Resources Can I Turn To?

If you are looking for guidance and different tools for your mental health, check out the CDC Mental Health Tools and Resources page. If you are looking for potential providers to turn to, PromptHealth has over 200 providers on the platform ready to assist you with your concerns. On PromptHealth, 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. 

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.