COVID REDUCE RISK

Covid Reduce Your Risk!

I’m sure you see a pattern here. Metabolic Syndrome can often be managed with lifestyle changes. Easier said than done? Yep. But it IS doable, and it does not have to feel like you’re in jail either. With a little help from your friendly Health Coach you can make your changes your way. We’ll work together to find a formula you can live with. Together we’ll find the way and your body will thank you for it.

There are a number of reasons for this. One big one is that Metabolic Syndrome messes up your immune system big time.

60% of Americans are overweight or obese according to research from Columbia University. Having a waist more than 40 inches in men and 35 in women encourages inflammation and blood clotting, 2 of the problems associated with severe Covid 19 cases.

Also, doctors have found that hospitalized Covid patients do better lying face down. Excess belly fat prevents the diaphragm from working properly, making it harder for the patient to breath in that position. Losing that belly fat and maintaining a healthy weight can virtually eliminate this problem, according to a British Public Health Report. A healthy diet you can actually live with, and getting on an exercise program, will help you meet this goal.

Over 100 million people in the US are living with high blood sugar. People with Diabetes generally experience more severe Covid symptoms, complications and are more likely to be admitted to the ICU. However, the American Diabetes Association says, well controlled diabetes, reduces risk of severe outcomes. Blood sugar can be regulated with a low carb diet, exercise, maintaining a healthy weight and meds as needed.

If your blood pressure is greater than 130/80 (AHA guidlines) you have hypertension. Nearly half of Americans have high blood pressure and only 25% of us have it under control.

Uncontrolled high blood pressure can put more strain on your heart during Covid, and it weakens the immune system and makes it harder to recover from the virus. Research at the Sharp Medical Center in Chula Vista, California suggests that Covid infects the cells that help regulate blood pressure and that there may be link between hypertension and severe Covid infection. So, it’s important to keep your blood pressure under control with a low-sodium diet, regular exercise, reducing stress and meds if necessary.

In these times of social distancing and sheltering in place is a perfect time to focus on your health and well-being. It can make a big difference to keep your immune system strong. If you need some help, I have your back! Here’s a short video about my Health Coaching Technique how I have helped my clients achieve a balanced and Healthy Life. If you are ready to break the cycle of failed diets, exercise programs with no results or have low energy, high stress or persistent health issues, YOU HAVE COME TO THE RIGHT PLACE!


GET 50% OFF YOUR FIRST HEALTH COACHING SESSION.  CLICK HERE   

Mirabai Holland On DVD – FREE USA SHIPPING CLICK HERE

FREE 7 DAY TRIAL! NEW! MEMBERSHIP ON-DEMAND WORKOUT CLUB CLICK HERE TO LEARN MORE & JOIN by Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.

Follow Mirabai Holland on 

 

For more health and fitness info and in home exercise videos please visit www.mirabaiholland.com 

 

 

 

Share this:
Share this page via Email Share this page via Stumble Upon Share this page via Digg this Share this page via Facebook Share this page via Twitter
Share

Holiday Moderation: Bah, Humbug!

Holiday Moderation? Really.

It’s starting again. All that advice about how not to gain weight, how to reduce stress and how to stay on your fitness program during the holidays. Well good luck with that. For years I’ve been giving out advice of my own. Moderation I’ve always say, “Just take a little taste of everything”.

Exercise on holiday mornings. Huh? Well, I’m throwing up my hands this year, kind of.
I’m not going to tell you to just take a little taste of pie when you really want to eat the whole piece, nor to bypass that great stuffing that you only eat once a year. Life is short and this behavior is not the culprit anyway. The fact is holidays are a time to embrace life, be social and enjoy activities bordering on the excessive.
And when you come right down to it, it’s not what you do during the holidays, it’s what you do the rest year.

Holiday Moderation Tips:

So, if you really need to hear about holiday moderation in your daily life, here goes.
Know that every pound equals 3500 calories and all calories are not created equal. Some are more nutritious than others and some are downright empty. Try to make healthy food choices, watch your portion size and read your labels.
Get at least a half an hour of moderate exercise most days of the week.
Take a few minutes to do something for yourself, something you like, every day.
For instance, every morning when I get up, I kiss my cat.

If you’re already doing this then you’ve got nothing to worry about this holiday season.
If not, you have my humble suggestion for a New Year’s resolution.

HOLIDAY HEALTH & FITNESS DEALS

NEW ON-DEMAND WORKOUT CLUB

NOW YOU GET MIRABAI’S EXERCISE VIDEOS ON-LINE 

50% OFF 1st YEAR TOTAL ACCESS ($49.95) DISCOUNT CODE: FAB

NEW! Mirabai Holland’s Online On-Demand
ALL ACCESS Video Workout Club for 50+

You get 35 videos including NEW Ballet Barre Workout With Chair. We will be adding more videos as we complete themExercise when it’s convenient for YOU with 24/7 access. View on Computer, Mobile Devices, & Your TV via HDMI cable or Apple video
Regular Price: $99 a year

50% OFF TOTAL MEMBERSHIP ONLINE WKOUT CLUB Code: FAB CLICK HERE

20% OFF ALL WORKOUT DVDs EQUIPMENT &T-SHIRTS Code: THANKS CLICK HERE

 

 

 

 

 

SPECIAL PRICE JUMP-START HEALTH COACHING PACKAGE  CLICK HERE

GREAT HOLIDAY GIFTS FOR WOMEN WHO WANT TO GET HEALTHY & STAY FIT WITH MIRABAI’S SIGNATURE MOVEMENT TECHNIQUE  AND HEALTH COACHING SESSIONS THAT TAKES THE PAIN OUT OF THE GAIN! IF YOU ARE STRUGGLING WITH AGE ONSET ISSUES LIKE  WEIGHT GAIN, MENOPAUSE, OSTEOPOROSIS, HEART DISEASE, DIABETES, ARTHRITIS AND MORE YOU HAVE COME TO THE RIGHT PLACE! 

For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!  Healthy Life

Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist

   

NEW MIRABAI HOLLAND ART! CHECK IT OUT AT MirabaiHollandART

For more information on women health and fitness and in home exercise programs for women check out  www.mirabaiholland.com

 

 

 

Share this:
Share this page via Email Share this page via Stumble Upon Share this page via Digg this Share this page via Facebook Share this page via Twitter
Share

Holiday Eating No Weight Gain?

Can you really enjoy holiday eating with no weight gain?

Well, when we think of the holidays the first thing that comes to mind is holiday eating and the fear of weight gain. That’s because we always have a few treats up our sleeves. And we do gain weight.

But, preventing this phenomenon of holiday eating is not as hard as you think. You don’t have to starve, deny yourself favorite holiday dishes or do heavy-duty compensation workouts.

 Holiday Eating With No Weight Gain: Some Pointers

If you are the one cooking, you are more in control of what is going to be placed on the table.

So you can choose equally delicious lighter recipes. But, if you are visiting friends and family all bets are off and your radar needs to be on. It’s all about portion control.

Don’t wait till the second piece of pie gets offered. Pre-planning is key. In some cases you’ll know from past experience what the menu will be. Even if you don’t, assume there will be a barrage of excess temptations. Excess is the operative word. Enjoy but not to excess.

Whether you count calories, points, or eyeball your portions, eat half of what you think you should eat. If you are not sure of a particular food or treat, pass on it, or just take a bite to see if it is worth the calories. If you find yourself hungry after all of this, you can eat a little more or maybe you’ve actually saved room for that dessert.

You can visit, enjoy the company, make merry and have a smug sense of self-assurance that this whole season will pass without you gaining even a pound. Who knows, you might lose weight.

That brings me to your insurance policy. If you don’t exercise regularly this is definitely the time to start and get a jump on your New Year, New You. If you do, make time for it. You don’t have to do extra but don’t make the excuse you’re too busy at this time of year.

Cardio exercise is great calorie burner, and we all know that a half hour of moderate aerobic exercise a day can reduce one’s chance of heart attack by a whopping 50%.

See how I snuck in my pitch for exercise? I am not suggesting anything that I don’t do myself. It works for me and I bet it will work for you.

Give it a try and let me know what you think. And let me know if you were able to enjoy holiday eating without weight gain.

Happy Holidays! For at home exercise programs check out my site www.mirabaiholland.com Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 
HOLIDAY HEALTH & FITNESS DEALS

50% OFF TOTAL MEMBERSHIP ONLINE WKOUT CLUB Code: FAB CLICK HERE

20% OFF ALL WORKOUT DVDs EQUIPMENT &T-SHIRTS Code: THANKS CLICK HERE

SPECIAL PRICE JUMP-START HEALTH COACHING PACKAGE  CLICK HERE

GREAT HOLIDAY GIFTS FOR WOMEN WHO WANT TO GET HEALTHY & STAY FIT WITH MIRABAI’S SIGNATURE MOVEMENT TECHNIQUE  AND HEALTH COACHING SESSIONS THAT TAKES THE PAIN OUT OF THE GAIN! IF YOU ARE STRUGGLING WITH AGE ONSET ISSUES LIKE  WEIGHT GAIN, MENOPAUSE, OSTEOPOROSIS, HEART DISEASE, DIABETES, ARTHRITIS AND MORE YOU HAVE COME TO THE RIGHT PLACE! 

For more health and fitness info and in home exercise videos please visit www.mirabaiholland.com  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Share this:
Share this page via Email Share this page via Stumble Upon Share this page via Digg this Share this page via Facebook Share this page via Twitter
Share

Relieve Holiday Stress

Relieve holiday stressRelieve holiday Stress

When I think of the holiday season as joyous as it is, I can’t help thinking about stress.

Feeling the stress of the season? Me too!

Stress has been around since the beginning of time.

It started as the flight-or-fight reflex when early humans confronted a life-threatening situation, and now, stress itself has become a life-threatening situation.

Well, if we can’t eliminate all causes of stress, which is the way to go if you can do it, but good luck with that, what CAN we do about it?

Relieve holiday stress starting with my personal favorite.

 Relieve holiday stress

 

Snuggle

with a dog or cuddle with a cat

 

 

or cats!

 

 

 

 

Relax. No really, conscious relaxation is a form of Yoga or Meditation. Sometimes you only need a few seconds and you feel a lot better.

Try this at home or at work:

Sit down and close your eyes (if you’re on the street, duck into a doorway and keep your eyes open and one hand on your purse)

Let your muscles relax

Concentrate on your breathing

Breathe in and hold your breath for 1 second – 1 one hundred thousand, Breathe out

Breathe in again a little deeper and hold for 2 seconds – 1 one hundred thousand, 2 one hundred thousand – Breathe out

Breathe in deeper and hold for three, then four, then 5 seconds

When you get to around 3 seconds of breath holding your stress level should start to drop and your mind should to clear itself for thoughts.

After 5, you should feel pretty good. This actually works and can relieve holiday stress.

Eat better. Substituting good food like fruit for sugary snacks and drinking less caffeine and less alcohol can make a big difference

At home, put on some music and dance around for a song or two.

If you have the time, keep going, After a few minutes, as your heart rate goes up your mood will improve. This is because you’re now doing aerobic exercise, a great mood elevator, after about 20 minutes you’ll feel even better because the endorphins, your body’s natural anti-depressant drugs will kick in and all will be right with the world for a while.

By the way a half hour brisk walk or putting on an aerobics video also works great to relieve holiday stress.

Another great way to relieve holiday stress is to get a massage. Professional massage therapists are great, but for just plain stress, getting your significant other or a close friend to give you a massage works just as well, maybe better. Be sure to return the favor.

Hope you’ll try these and relieve holiday stress. Happier Holidays!

HOLIDAY HEALTH & FITNESS DEALS

50% OFF TOTAL MEMBERSHIP ONLINE WKOUT CLUB Code: FAB CLICK HERE

20% OFF ALL WORKOUT DVDs. Equipment & T-Shirts – FREE USA SHIPPING Code: THANKS CLICK HERE

SPECIAL PRICE JUMP-START HEALTH COACHING PACKAGE  CLICK HERE

GREAT HOLIDAY GIFTS FOR WOMEN WHO WANT TO GET HEALTHY & STAY FIT WITH MIRABAI’S SIGNATURE MOVEMENT TECHNIQUE  AND HEALTH COACHING SESSIONS THAT TAKES THE PAIN OUT OF THE GAIN! IF YOU ARE STRUGGLING WITH AGE ONSET ISSUES LIKE  WEIGHT GAIN, MENOPAUSE, OSTEOPOROSIS, HEART DISEASE, DIABETES, ARTHRITIS AND MORE YOU HAVE COME TO THE RIGHT PLACE! 

For more health and fitness info and in home exercise videos please visit www.mirabaiholland.com  

TAKE CHARGE OF YOUR HEALTH!

EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!

 

For more info on health and wellness programs please visit www.mirabaiholland.com Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 

 

Share this:
Share this page via Email Share this page via Stumble Upon Share this page via Digg this Share this page via Facebook Share this page via Twitter
Share

Health Coaching: What You Should Know!

Health CoachingHealth Coaching: What You Should Know!

So you go to your annual check-up and your doc says “whoops your blood pressure is up and you’re 15 pounds heavier than last year. I’ll give you some meds, but you’ll have to lose weight and get into shape, OK?

 You say OK, you walk out and then what?

Join a gym, hire a personal trainer, go on a diet, take a walk? You might do one or several of these because, after all, it’s a new year and a new you.

Right? Right, and you try something. But how long is it till you throw up your hands and say, “ugh, I got started and now I’m off the track just like last year.”

What went wrong? Maybe nothing, except you might not have been psychologically ready to take those steps.

For any change there is a process. One of the models that are used in health coaching is the transtheoretical model of behavior change (TTM) developed by James O. Prochaska , Ph.D

 There are 5 stages:

 Precontemplation – going along not aware of a need for, or not wanting a change.

 Contemplation – recognizing a need to do something to improve your situation and considering making some sort of change.

Preparation – doing some research, making small changes, or at least thinking about what you’re going to do to help yourself.

Action – Actively making lifestyle changes,

Maintenance – Having made changes, keeping the healthy lifestyle going.

All too often we jump from contemplation to action without being ready for the change. It can feel like getting off a plane in Antarctica wearing shorts and a T-shirt. You wanted to be there but you weren’t ready for what that change would be like, and what you’d need to do to stay there comfortably.

But there is help, a new kind of help.

The health and fitness industry is rising to the challenge of our increased involvement with our own health care.

Many of us still think of fitness professionals as muscle heads with great bodies and not much else. Those types will always exist, but more educational opportunities including degrees and certifications are spawning a new breed of health & fitness professional, one that’s part of the health as well as the fitness industry.

Health Coaching: What You Should Know!

Enter the Health & Wellness Coach.

Not to be confused with a personal trainer, the Health & Wellness Coach is a consultant who helps you go, through, preparation, to action and on to maintenance. Health coaching helps you determine your health and wellness goals and needs. Once you have a path to your goals the coach continues to work with you to help you find the behavior modifications, activities, facilities and allied health professionals (MDs Ph.Ds, Nurse Practitioners RDs, PTs, Personal Trainers, Exercise Instructors, etc.) to support your healthy lifestyle. You can do this on your own, but having someone with health industry knowledge to help you focus is a big plus. So now may be the time to try some health coaching!

In these times of social distancing and sheltering in place is a perfect time to focus on your health and well-being. It can make a big difference to keep your immune system strong. If you need some help, I have your back! Here’s a short video about my Health Coaching Technique how I have helped my clients achieve a balanced and Healthy Life. Get 50% OFF Your First Session: Put COACH AT CHECKOUT: https://www.mirabaiholland.com/health-coaching-one-session/

50% OFF TOTAL MEMBERSHIP ONLINE WORKOUT CLUB Code: FAB CLICK HERE

TAKE CHARGE OF YOUR HEALTH!

Autumn Weight Loss Plan

EASE IN, BECOME MOBILE,

GET STRONG, LIVE LONG!  LIVE LONG!

For more info on health and wellness programs please visit www.mirabaiholland.com

 Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 

For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!  Healthy Life.

Follow Mirabai Holland on 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Share this:
Share this page via Email Share this page via Stumble Upon Share this page via Digg this Share this page via Facebook Share this page via Twitter
Share

Stress: Dealing With It

Chronic StressStress. It’s everywhere. If you live and work on this planet it’s almost impossible to avoid. In these times of social distancing and sheltering inside it can cause us to feel even more stressed and anxious too.

Feeling stressed? Me too!

Today I’m writing about how to get rid of stress and suggest some easy ways to get that burden off your back.

To get us in the mood, let’s start with a short, guided meditation and stretch video to help reduce stress. Try it with me and see for yourself.

 

Stress:

Now that you’re a believer, lets have a look at stress and how to get rid of it. (By the way, as you get better at becoming relaxed, you can keep your eyes open while watching the waves on the video.)

Stress has been around since the beginning of time. It started as the fight-or-flight response when early humans confronted a life-threatening situation. In that situation, stress hormones, adrenaline and cortisol, are produced. Your blood vessels constrict, blood pressure goes up, pupils dilate, heart rate quickens, and breathing becomes more rapid. The body is preparing itself to do battle or run. This response is essential in times of acute danger. But problems at work, crying kids, traffic, you name it can trigger the same response.

Given the pressures of daily life, chronic stress itself has become a life-threatening situation. It can cause a host of health problems including headaches, gastrointestinal issues, insomnia, trouble concentrating, anxiety, depression, increased body weight, high blood pressure and heart disease.

We can’t eliminate the stress. But we can relieve the fight-or-flight response that sends our bodies into danger mode. And we can cultivate a relaxation response over time that will reduce our physiological stress reaction.

So what do we do about chronic stress? How do we get rid of it?

How? Relax. That’s what my first yoga teacher used to say when I was all bent up in the pretzel pose with a grimace on my face. And, like that meditation you just did, it actually worked. Once I was able to relax, I was stress-free even in the pretzel pose.

Seriously, daily conscious relaxation exercises can make real difference in the way your body responds to stress. Dr Herbert Benson coined the phrase “relaxation response” in his book by the same name in 1975.

Since then he and others have conducted numerous studies, including a recent one at the Benson-Henry Institute for Mind/Body Medicine, that have detailed the body’s intricate positive response to conscious relaxation exercises. In a nutshell, the relaxation response has the opposite effect of fight-or-flight. It engages the parasympathetic nervous system to counteract the effects of stress. You experience a feeling of deep relaxation and well being. And if you practice relaxation regularly you’ll feel better and help yourself avoid those stress related health issues. That’s how we get rid of chronic stress.

Meditation is just one of an almost infinite number of ways to consciously relax. Virtually anything that takes your attention away from your daily grind and makes you concentrate on just one thing can work. Doing the dishes, aerobic exercise, yoga, stretching, golf, playing a musical instrument, casting a fishing rod, playing with a cat, almost anything can work if you pay attention to only that and clear your mind. I’m partial to exercise because I get the benefits of a workout as well as the relaxation. It’s my mantra. It’s what I do to get rid of chronic stress.

Dr. Benson suggests you practice some form of conscious relaxation for 10 to 20 minutes every day to get rid of chronic stress in the long-term.

But what if you’re pressed for time? (Pressed rhymes with stressed.)

Reduce Chronic Stress with this little exercise.

Sometimes you only need a few seconds and you feel a lot better.

Sit down and close your eyes. (If you’re on the street, duck into a doorway, stand and keep your eyes open and one hand on your purse.)

Let your muscles relax. Concentrate on your breathing.

Breathe in and hold your breath for one second, count one one hundred thousand, and breathe out.

Breathe in again a little deeper and hold for two seconds — one one hundred thousand, two one hundred thousand — breathe out.

Breathe in deeper and hold for three, then four, then five seconds.
When you get to around three seconds of breath holding, your stress level should start to drop and your mind should start to clear itself of thoughts.

After five, you should feel pretty good. This works well for me particularly in moments of acute stress.

That one worked too didn’t it. I hope concentrating on reading this helped you reduce your stress and I hope you’ll make conscious relaxation a part of your life.

It’s a lifestyle change that’s easy to make because it feels so good when you do it.

In these times of Gym Closures and Social Distancing, it can be pretty tough to get and stay fit.
Mirabai Holland is offering 2 Options To Help you Take Charge of Your Health!
OPTION 1: Mirabai Holland’s Online On-Demand TOTAL MEMBERSHIP ALL ACCESS Video Workout Club for All  Your 50+ Health Issues.
Exercise when it’s convenient for YOU with 24/7 access. View on Computer, Mobile Devices, & Your TV via HDMI cable.
Regular Price: $99 a year.
Click to Get 50% Off. Use Discount Code: Fab at Checkout.

OPTION 2: Health Coaching With Mirabai REMOTE Phone or Skype

THREE 30 MINUTE SESSIONS

 HEALTH COACHING PACKAGE ($59.50 PER SESSION) CLICK HERE

 

 Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 

 

 

Save

Share this:
Share this page via Email Share this page via Stumble Upon Share this page via Digg this Share this page via Facebook Share this page via Twitter
Share

Cancer Exercise Programs

Cancer Exercise Programs

Studies show that about one third of cancer deaths each year are related to an unhealthy diet and not enough exercise. On the other hand, not smoking, eating well, and getting plenty of exercise are the most important things we can do to prevent cancer.

Cancer Exercise ProgramsCancer Exercise programs can help to control your weight and stabilize hormones. The same 30 minutes of moderate exercise a day that reduces your risk of heart attack by 50% can also reduce risk breast and colon cancer.

 

 

Cancer Exercise ProgramsControlling your weight helps to reduce the risk of breast, colon, endometrium, esophagus, and kidney cancers. Healthy low fat diet of fiber, fruits and vegetables is also a major factor in reducing cancer risk.

Cancer Exercise Programs

Easy aerobic exercise has been shown to increase hemoglobin levels, reduce inflammation, lessen fatigue, and keep muscles in shape for better every day activities. Also you can increase self confidence, reduce depression and aid in recovery of surgery. Here are some aerobic exercise suggestions.

 

 

 

Click each picture for info.

fabfit142-61441.1293561645.120.120.jpgeasein-cover_91655-1293559236-120-120slosh-weights-cover

Other research has shown cancer exercise programs that involve strength and flexibility exercises have helped patients return to a normal activity level sooner. Click the Strength and Flexibility video pictures to choose the right program for you.

BUILD MUSCLE, BOOST METABOLISM, BEGINNERS: Fabulous Forever® Easy Strength DVDlongevity-strength1small.jpg

stretch-1__89697-1293560891-120-120stretch2_200__49513-1330212930-120-120

Skin cancer is the most commonly diagnosed kind of cancer and lung cancer is the leading cause of cancer deaths among all Americans. Using sunscreen and not smoking make these two cancers largely preventable.

For women, the second most deadly cancer is breast cancer, third is colorectal cancer. Among women’s reproductive cancers, cancer of the endometrium – the tissue lining the uterus – is the most commonly diagnosed, followed by ovarian, vaginal, and vulvar cancers.

Breast cancer. Age and hormones play a big role in prevention of reproductive cancers in women. The hormone estrogen (and subtypes, such as estradiol) has a lot to do with breast cancer, although scientists are still exploring why. New research studies are finding that young girls who get plenty of exercise and eat calcium and soy foods may have lower risk for breast cancer later in their lives. Pre-menopausal women have lower risk if they have had children and breast-fed children; for this age group, being overweight seems not to be as great a breast cancer risk as it is for post-menopausal women who gain weight. Weight gain also adds risk of recurrence for overweight breast cancer survivors.

Exercise and social support seem to increase the life expectancy of breast cancer survivors, preventing recurrence. Monthly self-exams and annual mammograms are vital in detecting breast cancer early enough to treat it, so that a patient’s survival is as great as possible. More exacting screening methods, including sentinel node biopsies (removal of small bits of tissue likely to reveal cancer) and mammograms better able to penetrate dense breast tissue that can hide cancer, are improving detection and making earlier treatment and longer survival possible. Breast cancer symptoms include:

• Lump or thickening of the breast
• Breast pain
• Dimpling or puckering of the skin
• Change in skin color or texture
• Change in breast shape
• Swelling redness or heat
• Discharge from or retraction of the nipple
• Scaly skin on or around the nipple

Cervical/Uterine Cancer. Cervical cancer is one of the few types of cancer (liver cancer is another) that develops as the result of a virus. PAP smear tests to detect cervical cancer have been greatly improved in the past few years. Regularly getting a PAP smear is the best method of detecting cervical cancer. Abnormal bleeding, especially in post-menopausal women, may be a sign of these cancers, but may also be a sign of other disorders that are not cancer. Premenopausal women may have heavier than normal bleeding. Pelvic pain (except cramping) and urination difficulties also are possible symptoms.

Ovarian Cancer. Ovarian cancer is difficult to detect before it has spread to a stage where it is usually fatal. Symptoms may include constant abdominal bloating and gas in the digestive system. Other symptoms may be the same as for cervical/uterine cancer, described in the previous paragraph.

Cancer treatments are improving. Although the side-effects of surgery, chemotherapy and radiation can still be devastating and very unpleasant, all of these therapies are being more finely tuned and made less dangerous as better technology is developed. More studies are showing effective combination treatments. Many cancers are becoming more manageable over a long-term with healthy habits and watchfulness, instead of the automatic death sentence they used to be. However, some hard-to-detect cancers, including ovarian and pancreatic cancer, have often spread too far before they can be treated.

So now may be the time to try some health coaching!

If you need some help, I have your back! Here’s a short video about my Health Coaching Technique how I have helped my clients achieve a balanced and Healthy Life. Get 50% OFF Your First Session: Put COACH AT CHECKOUT: https://www.mirabaiholland.com/health-coaching-one-session/

For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!  Healthy Life

Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 

It is important to keep up with new developments in cancer treatment and other care options. Here are some reliable resources on cancer, exercise, nutrition & support for women:

National Cancer Institute

Ovarian Cancer National Alliance

National Ovarian Cancer Coalition

American Breast Cancer Association

American Cancer Society

American Institute for Cancer Research

Cancer Care

National Women’s Health Foundation                                              

 

 

 

Share this:
Share this page via Email Share this page via Stumble Upon Share this page via Digg this Share this page via Facebook Share this page via Twitter
Share

Exercise Can Help Relieve Back Pain

Exercise Relieves Back PainAlthough specialists once thought that resting was the best prescription for a bad back, it is now shown that exercise relieves back pain. And carefully designed exercises may be even more effective in reducing back pain. A sedentary lifestyle and unnatural alignment of the spine have a lot to do with back pain, a condition that affects 31 million Americans at any given time, according to the American Chiropractic Association. One study found that half of all working Americans report back pain symptoms whether they are seated or standing on the job.

Exercise Relieves Back Pain

Exercise Relieves Back PainIf you spend most of your time sitting at a desk, it’s easy to hunch your shoulders and neck forward to look at a computer screen without even noticing. And if you hold that position for hours at a time, especially with your legs crossed at the knees, your spine can really suffer. For women, wearing high-heeled shoes can add to spine stress.
By the time we reach our fifties, many Baby Boomers have created bad habits and bad backs.

 

What Makes Your Back Especially Sensitive to Pain?

The back is a complicated structure of nerves, bones, joints, ligaments and muscles. The sensitive triangular area of the lower back, between the hips and above the tailbone, is called the sacrum. From the sacrum up through your neck, your spine is linked to a large portion of your nervous system, which controls and coordinates every function of your body. rehab-back-row.jpgSpinal nerves are routed from the vertebrae in your spine and connect with various parts of your body, including your internal organs. Exercise helps to keep your back healthy and avoid injuries or accidents that may occur even from simple movements like bending over to pick up something that dropped on the floor. It also prevents the back pain that can result from conditions like arthritis, obesity and psychological stress.

*Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms, Absenteeism and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1-98.

Luckily, it’s possible to change your posture for the better, standing or sitting, and relieve that chronic pain – as well as the restricted breathing, digestion and circulation that holding an unhealthy posture may cause.

The most effective way to improve your posture is by stretching your spine and strengthening your back and abdominal muscles so that your whole core area gets stronger. Exercise also works to remedy sudden injury to back tissue and muscles.

One of the most effective ways to relieve back pain is back extension. Back extension helps to reset your vertebrae into proper alignment and to relieve nerve pressure. You can do it standing, sitting or lying face down (yoga cobra pose).

Exercise Relieves Back Pain

Exercise Relieves Back PainHere’s the standing version:

Stand feet comfortable apart. Place your two hands behind you at the lumbar area. Gently arch your back and look upward without stretching the neck too far back. Hold for 10-20 seconds. Repeat 3 times. Try this anytime your back feels fatigued. You’ll be surprised at how much relief it gives you. But don’t do it if you are in severe back pain. In that case it’s time to call your doctor.

It can make a big difference to keep your immune system strong. If you need some help, I have your back! Here’s a short video about my Health Coaching Technique how I have helped my clients achieve a balanced and Healthy Life. If you are ready to break the cycle of failed diets, exercise programs with no results or have low energy, high stress or persistent health issues, YOU HAVE COME TO THE RIGHT PLACE!


GET 50% OFF YOUR FIRST HEALTH COACHING SESSION.  CLICK HERE   

For more info on Women over 50 Health and Fitness and at home exercise programs for  visit www.mirabaiholland.com

Follow Mirabai Holland on 

 

 

 

Share this:
Share this page via Email Share this page via Stumble Upon Share this page via Digg this Share this page via Facebook Share this page via Twitter
Share

Fall Prevention.

Fall PreventionFall Prevention. Is your vision putting you at risk for a deadly fall? The answer may surprise you. Falls are a leading cause of death in older adults.

Do you really want to go out with that kind of a bang? Not being able to distinguish, or maybe just being less likely to notice a hazard that causes a fall, is a problem that sneaks up on you.

 The quality of our vision diminishes with age slowly, and often goes unnoticed; or we may just rationalize symptoms away.

Fall Prevention

Starting at around 40 the lenses in our eyes become less elastic making it hard to focus up close. We eventually admit it and fix the problem with reading glasses. But that’s just the beginning. By around 50 we may think there’s not enough light in a room, or daylight conditions are immediately too bright when we go outside. In fact our pupils have gotten smaller, and our ability to adjust to changing light has slowed with age. So we require more light indoors, and transitions from dim to bright conditions become more difficult. We don’t usually think of aging eyesight as the cause. It’s easy to shrug off.

As we get older and contrast perception diminishes, making it harder to perceive stairs, curbs and other dangers, we blame shadows or glare. And worsening vision throws off our balance and proprioception (knowing where our bodies are in space). Combine imperfect vision with age related orthopedic issues and we’re set up for a life altering or life-ending event.Most of the time, the vision problem is easily corrected with a visit to an ophthalmologist and prescription for glasses. And if you do have a more serious issue, it can be detected and treated before vision loss occurs or gets worse. But remember, it sneaks up on you. So get a checkup even if you don’t think you need one.

In these times of social distancing and sheltering in place is a perfect time to focus on YOU and YOUR Health & Well-Being.

Mirabai Holland On DVD – FREE USA SHIPPING CLICK HERE

NEW! MEMBERSHIP ON-DEMAND WORKOUT CLUB CLICK HERE TO LEARN MORE & JOIN by Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.

 

 

 

 

 

 

It can make a big difference to keep your immune system strong. If you need some help, I have your back! Here’s a short video about my Health Coaching Technique how I have helped my clients achieve a balanced and Healthy Life. If you are ready to break the cycle of failed diets, exercise programs with no results or have low energy, high stress or persistent health issues, YOU HAVE COME TO THE RIGHT PLACE!


GET 50% OFF YOUR FIRST HEALTH COACHING SESSION.  CLICK HERE   

 

Follow Mirabai Holland on 

 

For more health and fitness info and in home exercise videos please visit www.mirabaiholland.com 

 

 

 

Enhanced by Zemanta

Share this:
Share this page via Email Share this page via Stumble Upon Share this page via Digg this Share this page via Facebook Share this page via Twitter
Share

Lower Your Risk Factors For Covid 19: A Perfect Time To Work On Your Health

No one wants to get Covid 19. And if we do get it, we don’t want to end up on a ventilator with a slim chance of survival. But what can we do? Masks, hand washing, social distancing of course. Avoid crowds, sure, but what if we just get it anyway? Is there any way we can protect our immune system so we’re more likely to recover?

Yes, there is. Improving your general health can greatly improve your chances.

So as a certified Health Coach and Exercise Physiologist, I felt like I had to share some recent Covid 19 research with you. It’s both alarming and encouraging.

The majority of people recover from Covid in a few weeks. But a recent report from the Mayo Clinic outlines long term health effects of Covid 19. The most common include headaches, lingering fatigue, problems breathing and joint pain. But Covid is a nasty virus and can cause long term, damage to the heart, lungs and brain, putting you more at risk for heart failure, strokes, respiratory problems, Parkinson’s disease and Alzheimer’s. Some experience blood clots, blood vessel problems, liver and kidney issues. Your mood can be effected in a similar way to PTSD. Even young fit people have had some of these after effects. However, people with underlying conditions are most likely to experience the more severe issues

According to the CDC, people with underlying health conditions are 6 times more likely to be hospitalized and 12 times more likely to die from Covid.

Poor metabolic health is directly linked to severe outcomes. And according to University of North Carolina research, only 1 in 8 Americans has optimal metabolic health.

High Blood Pressure, Excess Belly Fat, High Blood Sugar, High Triglycerides, and Low HDL are the main risk factors. If you have any 3 or more of these, you have Metabolic .

The top 3 that effect Covid outcomes are Obesity, Type 2 Diabetes and High Blood Pressure.

Patients hospitalized with Covid 19 who had a combination of obesity, high blood pressure and diabetes were 5 times more likely to be admitted to the ICU and over 3 times more likely to die, according to a new study at Tulane Medical Center.

There are a number of reasons for this. One big one is that Metabolic Syndrome messes up your immune system big time.

60% of Americans are overweight or obese according to research from Columbia University. Having a waist more than 40 inches in men and 35 in women encourages inflammation and blood clotting, 2 of the problems associated with severe Covid 19 cases.

Also, doctors have found that hospitalized Covid patients do better lying face down. Excess belly fat prevents the diaphragm from working properly, making it harder for the patient to breath in that position. Losing that belly fat and maintaining a healthy weight can virtually eliminate this problem, according to a British Public Health Report. A healthy diet you can actually live with, and getting on an exercise program, will help you meet this goal.

Over 100 million people in the US are living with high blood sugar. People with Diabetes generally experience more severe Covid symptoms, complications and are more likely to be admitted to the ICU. However, the American Diabetes Association says, well controlled diabetes, reduces risk of severe outcomes. Blood sugar can be regulated with a low carb diet, exercise, maintaining a healthy weight and meds as needed.

If your blood pressure is greater than 130/80 (AHA guidlines) you have hypertension. Nearly half of Americans have high blood pressure and only 25% of us have it under control.

Uncontrolled high blood pressure can put more strain on your heart during Covid, and it weakens the immune system and makes it harder to recover from the virus. Research at the Sharp Medical Center in Chula Vista, California suggests that Covid infects the cells that help regulate blood pressure and that there may be link between hypertension and severe Covid infection. So, it’s important to keep your blood pressure under control with a low-sodium diet, regular exercise, reducing stress and meds if necessary.

I’m sure you see a pattern here. Metabolic Syndrome can often be managed with lifestyle changes. Easier said than done? Yep. But it IS doable, and it does not have to feel like you’re in jail either. With a little help from your friendly Health Coach you can make your changes your way. We’ll work together to find a formula you can live with. Together we’ll find the way and your body will thank you for it.

In these times of social distancing and sheltering in place is a perfect time to focus on your health and well-being. It can make a big difference to keep your immune system strong. If you need some help, I have your back! Here’s a short video about my Health Coaching Technique how I have helped my clients achieve a balanced and Healthy Life. If you are ready to break the cycle of failed diets, exercise programs with no results or have low energy, high stress or persistent health issues, YOU HAVE COME TO THE RIGHT PLACE!


GET 50% OFF YOUR FIRST HEALTH COACHING SESSION.  CLICK HERE   

Mirabai Holland On DVD – FREE USA SHIPPING CLICK HERE

NEW! MEMBERSHIP ON-DEMAND WORKOUT CLUB CLICK HERE TO LEARN MORE & JOIN by Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.

Follow Mirabai Holland on 

 

For more health and fitness info and in home exercise videos please visit www.mirabaiholland.com 

 

 

 

Share this:
Share this page via Email Share this page via Stumble Upon Share this page via Digg this Share this page via Facebook Share this page via Twitter
Share