Dr. Phil Shares: 5 Quick + Easy Ways To Incorporate Wellness Into Your Week

With all of the go, go, go that comes with being a busy, working woman, sometimes our own health falls to the wayside. We get it, not everyone has the time to hit a two-hour Pilates class every day…we certainly don’t! We’re all about striking a balance here and figuring out simple ways to improve our health on the daily. Let’s keep it simple and dive right into our five quick and easy wellness tips to improve your week.

easy wellness tips

Increase Your Intake of Hydrating Foods

Every wellness article you read is going to tell you to drink your body weight in water, and you should! But just in case you’re not the best at guzzling gallons of water in one sitting, try snacking on it! Foods like cucumbers, watermelon, strawberries, tomatoes and zucchinis are about 95 percent water. Increase your intake of these tasty snacks and you’ll kill two birds with one stone. We also love mixing in a shot of this hydrating inner beauty boost into our water!

Micro-Dose Your Vitamin D

Set a timer on your phone, write it on your to-do list, do whatever you need to do to incorporate fresh air into your day. Before lunch each day, head outside for a 15-minute walk and soak up the sunshine. Fifteen minutes may not sound like much, but it’s enough to get your blood pumping and also shift your mindset. Pencil in a minimum of one walk per day, but if you can swing more, do it!

Eat Mindfully

So many of us (*guilty hand raised*) eat like it’s just something else to check off our to-do list. We often eat our lunch at our desk in front of a computer, or at home in front of the television. This often leads to overeating or mindless snacking! When it’s time to eat a meal, choose somewhere intentional to sit that doesn’t involve devices with screens. This will help you feel mindful as you eat, breathing between bites, and taking note of when your body is satisfied.

Try Dry Brushing

Never heard of dry brushing? It has a surprising number of benefits, including lymphatic system stimulation. The lymphatic system is responsible for collecting and transporting waste to the blood. Dry brushing can stimulate the lymphatic system as it stimulates and invigorates the skin. It helps with everything from improving the appearance of skin to supporting digestion. Try our favorite brush here

Do Bedtime Yoga

This is one of our favorite ways to end the day. You literally do yoga in your bed, what could be more relaxing? We follow this routine, but feel free to find one that you look forward to doing each night!

Shared by Dr. Phil McAllister @ Forward Health Guelph

The Role of Physical Therapy Postpartum

Concerned about post-pregnancy recovery?

 

 

During and after pregnancy, many women experience abdominal muscle seperation caused by stretching and thinning of the inter-abdominal connective tissue. This condition is known as Diastasis recti and is characterized by a >2cm separation of the rectus abdominis muscles at the level of the umbilicus. Many women will describe that they are able to feel a 2-finger width separation in their central abdominal muscles.

What causes abdominal muscle separation?

The most obvious contributor to this condition is increased abdominal pressure due to a small human growing inside you. This is compounded by pregnancy related changes in hormones that increase ligament laxity throughout the body. Weak abdominal muscles and insufficient tension in the network of connective tissue will increase the risk for developing diastasis recti.

  • intra-abdominal pressure
  • hormonal changes
  • weak abdominal muscles
  • strained fascial tissue

How do you treat abdominal muscle separation?

Do not be alarmed! This condition is relatively common and usually resolves on it own. For some women, separation of the abdominal muscles can last for months and even years postpartum. In rare instances invasive medical procedures are required to resolve the condition. The good news is, physical therapy before and after pregnancy can greatly improve patient outcomes.

  • nothing
  • breathing exercises
  • physical therapy
  • pre-pregancy exercise

I will let you in on one important exercise that is easy to perform in the privacy of your own home. This exercise is known as belly breathing. While keeping the rib cage down, push the belly button out as you inhale. This is done by contracting the parachute-like muscle known as the diaphragm.  This muscle pulls the lungs down and allows them to expand. Feel free to pause for a moment at the peak of your inhale and notice the fullness of the lungs. Next, draw the belly button in towards the spine as you exhale. Place one hand on your chest and one on your stomach so you can feel your belly rise and fall with each breath.

As you continue to expand and contract your abdominal cavity you will start to exercise the inner muscular layers of the torso. By repeatedly activating these deep abdominal muscles the connective tissue will begin to retract and close the gap in the outer abdominal wall. As always these are only recommendation and a proper in-person assessment from a qualified health care professional should be completed before starting a physical rehabilitation program.