Holistic Wellness Solutions, PLLC

10/17/2025

10/01/2025

🌱🌿
🌿🌱🪴 🌱🌿🪴
-tober” is Breast Health Awareness Month — a perfect time to promote wellness, education, provide resources and meaningful support.
Breast Health - Know Your Body” ✨Breast self-exam; early detection is key 🔑
✨Peri Menopause/Menopause & Inflammation: What’s the Link?
✨Estrogen’s Anti-Inflammatory Role
• Estrogen helps regulate the immune system and keeps inflammation in check.
• During menopause, estrogen levels drop, which can lead to:
• Increased levels of inflammatory markers (like C-reactive protein)
• Greater sensitivity to stress, poor sleep, and poor diet — all of which drive inflammation…. 🪴🌿 🤌🏽

M: Movement 💃🏽
E: Exercise 🏋🏽‍♀️
A: Analgesics/Anti-Inflammatories (Turmeric Tea)
T:Therapy (PT, Heat Therapy, Cupping, Coining)

09/17/2025

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🍁 5 Fall-In Wellness Points for Healthy Living 🍁

🍎 1. Eat Seasonally
Fuel your body with fall’s best:
• Apples, pumpkins, squash, root veggies
• Boosts immunity & supports digestion
😴 2. Prioritize Rest & Sleep
Shorter days = more reason to rest:
• Stick to a sleep schedule
• Create a calming nighttime routine
🚶‍♂️ 3. Move More, Outdoors
Fall is perfect for fresh-air fitness:
• Brisk walks, hikes, or outdoor yoga
• Movement improves mood & energy
🧠 4. Support Your Mental Wellness
Mind your mind as seasons shift:
• Practice mindfulness or journaling
• Try light therapy if needed

🍵 5. Boost Your Immunity
Stay strong through seasonal changes:
• Eat foods rich in Vitamin C & D
• Drink herbal teas & stay hydrated
• Wash hands, get sunshine

09/03/2025

GLP-1 receptor agonists (like semaglutide, liraglutide, etc.) can be very effective for weight loss, but preventing weight regain requires intentional effort beyond just taking the medication. Here are three important things to focus on while using GLP-1 to help maintain your results long term:⸻1. Build Sustainable Eating Habits • Why it matters: GLP-1 medications reduce appetite, but when the dose is reduced or stopped, hunger can return—and if habits haven’t changed, weight can come back. • What to do: • Focus on high-protein, high-fiber, and whole-food meals to promote satiety. • Avoid ultra-processed, high-sugar foods even if you don’t crave them during treatment. • Create a routine of regular meals to avoid binge-eating once hunger returns.⸻2. Incorporate Consistent Physical Activity • Why it matters: Exercise helps preserve muscle mass during weight loss and is a major factor in long-term weight maintenance. • What to do: • Aim for at least 150–300 minutes of moderate-intensity activity per week (e.g., brisk walking, swimming). • Include strength training 2–3 times per week to maintain lean muscle, which supports metabolism. • Choose activities you enjoy to make it sustainable, not a chore.⸻3. Prioritize Mindset, Stress, and Sleep • Why it matters: Emotional eating, stress, and poor sleep are major triggers for weight regain—especially when appetite suppression wears off. • What to do: • Manage stress through mindfulness, therapy, journaling, or relaxation techniques. • Get 7–9 hours of quality sleep—poor sleep increases hunger hormones. • Develop coping strategies for emotional triggers (boredom, anxiety, sadness) without using fo

08/30/2025

🍃🌿🌱💦💚🍃🌿🌱💦

08/29/2025

🖤💛

08/06/2025

🪴🌿🌱

06/11/2025

🌿🌱🪴. Men’s Health Awareness is a global movement aimed at improving the physical and mental health of men and boys. It focuses on raising awareness of preventable health issues, encouraging early detection and treatment, and promoting healthy lifestyle choices. 🔹 Why Men’s Health Awareness Matters
🔹Men live shorter lives: On average, men have a shorter life expectancy than women.
🔹High-risk behaviors: Men are more likely to smoke, drink excessively, and engage in risky behaviors.
🔹Less likely to seek help: Men are often less likely to visit a doctor regularly or talk about mental health issues.
🔹Leading causes of death: Heart disease, cancer (especially prostate and testicular), stroke, and su***de are among the top killers of men.
🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷

🩺 Key Focus Areas
1. Mental Health
➿Depression, anxiety, and su***de disproportionately affect men.
➿Encouraging open conversations and reducing stigma is essential.
2. Prostate Health
➿Prostate cancer is one of the most common cancers in men.
➿Regular screenings (PSA tests) after age 50—or earlier with risk factors—are critical.
3. Testicular Cancer
➿Most common in younger men (ages 15–35).
➿Monthly self-exams can help with early detection.
4. Heart Health
➿High blood pressure, high cholesterol, and stress contribute to heart disease.
➿Diet, exercise, and regular checkups can reduce risk.
5. Lifestyle Choices
➿Balanced diet, regular exercise, quitting smoking, and moderating alcohol use are vital.
➿Adequate sleep and stress management also support overall health. 🪴🌱 🌿🌱🪴

02/19/2025

🪴🌿🌱💉”Get Dripped before that Trip” 🚢🛬🚞🛥️✈️🛥️🚞🛬💧

02/13/2025

and PERI/Menopause 💦 💦💦. Let’s do this AU NATUTALÈ: NATURAL Menopause Management 🚫HRT , 🚫Potions


Dehydration in PeriMenopause & Menopause

What causes us to be so much more dehydrated? Well, lack of estrogen, for starters. We’re 60–70 percent water in our youth, but women are perhaps only 50 percent water pre and at menopause because estrogen causes our tissues to retain more moisture. Without the hormone, cells can’t hold as much.
While there’s not much we can do about our declining estrogen levels, we can avoid making the problem worse by being aware of other causes of dehydration.
🍷ALCOHOL
Alcohol is a diuretic, meaning it causes us to have to go to the bathroom more often. And this means lower fluid content in the body. Because we’re running to the bathroom so often, we might mistakenly think we’re well-hydrated and in no need of more liquid. Wrong! Try to down 8 oz of water for every “adult” beverage, and remember that alcohol isn’t a menopausal woman’s friend (hot flashes, poor sleep, etc.). If you’re ready to indulge, go for it, but please be safe (and drink the water too).
CAFFEINE ☕️
Another diuretic. These can be bladder irritants, so you may feel like you need to p*e even when you don’t. Because irritation can lead to urgency incontinence, our Docs of Physical Therapy recommend you drink water first in the morning, before coffee, to dilute the stuff that annoys your bladder.
SALT 🧂
Salty and sodium-heavy foods are major dehydrators. But you may not always know where salt is lurking. Some things to avoid or limit include cured meats (bacon, ham); bread and bread-like foods such as biscuits, pancakes, and waffles; canned foods; sports drinks (these are intended to replace sodium lost to sweat, so they are intentionally salty); soy sauce. Lots of snacks are salty: salted nuts, chips, cheeses, crackers, etc.
MODERATION is the 🔑
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02/01/2025

‘Tis the season to Love Yourself ♥️🩷’