The last thing any pregnant woman needs is more unsolicited advice about how to gestate! That said, as a second-time pregnant mom and an integrative physician I can offer the following support for pregnancy and early motherhood in the modern era.
Practice self care. You are taking care of your family when you take care of yourself. This may be most literal during pregnancy, but it remains true throughout motherhood. When we consistently attend to our own needs (whether that means a two-minute shower or a 90-minute yoga class) we are then able to return to our children more present, patient, compassionate and energetic.
Sleep well. Just when our bodies need sleep the most- during pregnancy and early motherhood- is when restful sleep becomes most elusive. During pregnancy it is common to get up frequently to pee. Try to attend to this task without turning on bright lights, without checking the time or your email or your online mommy forum! You will be much more likely to...
It seems that everyone is going vegan these days- from politicians to physicians, from Olympian medalists to Oscar winners. It used to be hard to find a vegan meal in most places. Today, vegan restaurants are popping up everywhere and it’s easier and more convenient than ever to be vegan. If you are considering a plant-based diet, here are 10 reasons to do it now and three things to watch out for.
Benefits of Veganism:
1. Lower cholesterol. The Portfolio diet study demonstrated that 4 weeks on a plant-based diet lowered LDL cholesterol by 30%. This makes the vegan diet as effective as taking Lipitor.
2. Lower blood pressure. The Adventist Study examined the diets of 70,000 people over 12 years. It showed that vegans have lower systolic and diastolic blood pressures than meat eaters.
3. Treat and reverse diabetes. Dr Neal Barnard’s study showed that the vegan diet improved blood sugar 4 times better than the often recommended American Diabeti...
Only 8% of Americans achieve their New Year’s Resolutions. Here are some tips to tip the odds of success in your favor.
Make it social. Join an online group of people with similar goals. Join a local fitness or walking group. Make a standing date with a friend to hike and brunch on Sunday mornings or go to yoga and meditation on Thursday evenings. When we tie our goals to others’, we are all more successful. Making healthy living a social venture provides support, accountability and motivation.
Keep it mindful. Is your resolution about breaking a harmful habit- like smoking or stress eating? According to addiction physician Dr. Judson Brewer, we don’t need to rely on raw willpower alone. Instead of telling us to stop smoking, for example, he challenges us to be fully mindful and present for every inhale. Most people realize the smoke actually tastes horrible and smells worse. Being 100% present can help break its spell.
Break it down. Our goals are often focussed on an end...
There is a two minute habit that many of the world’s happiest and most successful people practice on a daily basis: keeping a gratitude journal. It is a simple, yet profound practice. All that is needed is to reflect on each day and jot down 2-3 things that you are grateful for. They can be as small as a well made matcha latte or as big as your physical health and safety… what matters is that these are current things in your life that you can bring to your attention.
There is a saying, “where the mind goes, energy flows.” When we focus our minds on the things that we already have, and feel a sense of gratitude for these, we begin to live with a sense of abundance. Some people feel and experience the mystical phenomenon that spending time in the grateful, abundant mindset attracts even more success and happiness. One patient of mine is an overachiever, faithfully writing fifty gratitudes in a journal each night! She credits this practice for the booming success of her business.