Monica, Author at Moving Like A Mother

How healthy are you? (Why you need to consider your holistic health)

Posted on September 10, 2020May 16, 2023 by Monica

Now more than ever it’s important to stay healthy. But when we think of health we most often think of things like avoiding getting sick with a cold or other illness. Or maybe some of us think about being thin, fit, or having six pack abs. But health is actually so much more than just our physical health. Health is multi-dimensional. When thinking about your health you need to consider your holistic health when deciding just how healthy you actually are.

What is holistic health?

Holistic health is looking at a person’s health and wellness as a whole. Instead of just focusing on a specific illness, body part, or impairment we want to look at the complete person and how they interact with their environment. Holistic health emphasizes the importance of the mind, body, and spirit being in sync. Each system supports one another and in order for a person to be their best possible self all these systems need to be functioning well.

The 5 typical components of holistic health

Physical Health

When thinking of health, physical health is usually what comes to mind. Physical health is how your body moves and performs. It includes the wellness, function, and efficiency of all your different body systems. (musculoskeletal, gastrointestinal, integumentary, cardiovascular, etc)

Social Health

Social health is your ability to build meaningful connections with others and adapt to various social situations. Did you know that studies have found that those with close friendships tend to have reduced stress and lower blood pressure?

Mental Health

Mental health is related to cognitive, behavioral, and emotional well-being. It affects your ability to think and process emotions and experiences. Our mental health is responsible for how we respond to different situations and what choices we make.

Spiritual Health

Often people think spiritual health means being religious. And while spiritual health can involve religion, health in this area means being connected to your inner soul and the world around you.

Emotional Health

Emotional health is very closely related to mental health. It is our ability to feel, respond, and react to different life events or situations. Emotional health can be impacted by demographic, economic, and situational factors. Being in touch with and recognizing our emotions can aid in making other healthy decisions.

Why a physical therapist (& all healthcare providers) should look at holistic health

Again each of these components has an impact on all the other areas of health. For example if you are feeling stressed you may develop a stomachache or headache. Or if you are feeling lonely or disconnected from others you may develop sad feelings which may cause more lethargy. Holistic health is like a web and all the parts need to be strong. Also, it is important for healthcare providers to treat holistically. We should see the complete picture and always treat the whole you. As a physical therapist I am always asking questions about lifestyle, home environment, emotions, work status, family relationships, so on and so forth, because these all play a HUGE role in our overall physical health and well being.

“Holistic Health is an ongoing process. As a lifestyle, it includes a personal commitment to be moving toward the right end of the wellness continuum. No matter what their current status of health, people can improve their level of well-being” – The Illustrated Encyclopedia of Body-Mind Disciplines, Walter Suzan

Ways you can improve your holistic health

Practice yoga
Practice mindfulness or meditation
Have a balanced diet and good nutrition
Stay hydrated
Participate in community groups, church groups, clubs or programs
Place a phone call (not a text) to a loved one
Organize or participate in a group zoom call or google hangout with friends
Read or listen to books or podcasts
Journal
Rest or take a nap
Exercise
Join online special interest groups, book clubs, etc
Practice good sleep hygiene
Therapy (all the kinds)
Spend time in nature
Practice your religion
Take a digital detox

Ways other Moms work on their holistic health

Below you can check out some other great ways mamas work on their holistic health.

Self-care tips for busy moms - tiffanydoesitall.com

Mental Wellbeing-couple sitting in nature-pinnable image

ideas for self care, self care, mental health, what self care really is

12 top methods to reduce stress pin image

What’s next?

There are many different ways to work on your total health. And it can seem overwhelming and maybe even just downright stressful to work on all the areas of holistic health. So just pick one or two things a day to make you a happier and healthier you. After all, self care is the best care.

–Monica

Why I took a break from social media (the health effects of media)

Posted on September 8, 2020September 8, 2020 by Monica

Before starting Moving Like A Mother I would have described myself as an average social media user. A little Facebook here, a little Pintrest there, and a nice lil’ dose of Instagram. But lately the time spent online on my phone and my computer has sky rocketed as I try to develop and grow this blog and it’s related social media platforms. Trust me, I know, my iPhone has yelled at me for my screen time. And while I am absolutely loving creating and embarking on this new adventure, I am definitely feeling a little worn down physically, mentally, and emotionally from being immersed in social media. So I decided to take a little break from social media, and here’s why.

taking a break from social media — Hiking the Badlands, SD

Why I needed a break from social media

A question I get asked a lot lately is how I am finding the time to work on my blog. My answer, I’m legit flying by the seat of my pants. I work full time as a physical therapist and I’m also a full time mom and wife so my free time is very limited. And lately all that little bit of free time has been devoted to working on Moving Like A Mother and various social media platforms. Between the hours of 8 pm and 10:30 pm every night you can find me working on blog posts, creating Instagram images, engaging on Pintrest, or editing videos. And as much as I hate to admit it I am often thinking, planning, plotting and interacting online even during hours I should be playing with my kids or talking to my husband.

Unfortunately all this extra time on social media has started to effect my sleep, my mood, my relationships, and other aspects of my holistic health. So I made a decision to take a digital detox for a week and a half to reconnect with myself and my family. I know I can’t be the only mama or person to feel they have (or maybe dabble) in an unhealthy relationship with social media. And since my purpose is to help women in all areas of health and wellness I thought it might be nice for a little 411 about social media’s effects on health and wellness.

Possible negative health effects of social media

Anxiety

There is A LOT of heavy stuff happening in the world right now. It’s all over social media and everyone has an opinion about everything. All of it can be extremely over-whelming and anxiety inducing. I support standing up for your values and being an advocate for what you believe in. But you also need to be a smart consumer of social media. Know your limits and know when to power down.

Lack of sleep

Lack of sleep is one of the biggest ways social media is negatively impacting my health. I stay up wayyy too late engaging and/or scrolling. And sometimes I have a hard time falling asleep even after powering down because my mind is racing with what I saw on social media. Plus studies have shown that the lighting from electronic screens can disrupt the natural levels of melatonin in your body, thereby disrupting your ability to fall asleep.

Decreased self esteem

“Comparison is the thief of joy”. And boy, it is hard not to compare on social media. Scrolling through images makes it very easy to compare life styles, body image, and so much more. This can have an hugely negative impact on your self worth, emotional, and mental health.

Decreased productivity

Spending your time perusing through social media may keep you from doing more productive things. For example, you might not be getting your job work done or skipping exercise or self care. It may seem relaxing at the time but ultimately you might feel stressed and anxious that you didn’t get to some of those other more important things because you spent too much time on Instagram

Decreased social connections

While it may seem like social media builds connections it can keep you from connecting to those closest to you. For me I have found less time to talk and hang out with my husband because I am spending so much of my free time on social media. Remember that those that matter the most are usually just a hug or a phone call away.

Positives of social media

So I know I have just been harping on the negatives of social media. But there are definitely some positives too. Social media is a great place to learn (ahem…maybe like, health and wellness for mothers). I follow loads of accounts that have helped me learn about cleaning, parenting, fashion, health, fitness. etc. Just be smart about what you read. Social media can also be a great place to connect with others. I know I said it can decrease social connections, and it can. But you can also build connections with other’s who are going through the same things you are. Finally, social media can be a very powerful platform. Lets just hope it gets used for good and not evil.

What I achieved from my week break with social media

Digital Detox — Badlands National Park, SD

I am loving creating and sharing all my content with the world. It has been so fun to branch into something new and learn about website design and social media interactions. I have even been able to reconnect with women I haven’t talked to since high school or college, and that is awesome! And my husband has been very supportive and I am slowly getting into more of a rhythm. But even still, I realized I need a mental vacation and a digital detox for all the above reasons and to allow myself a reset.

So after feeling a little worn down from the social media world I decided to ditch the Gram (and all other platforms) for a week during a little family vaca. I wanted to be present for all the little moments during vacation. Taking a break from social media would allow me to spend quality time with my kids and my husband without any distractions. I wanted to wake up in the morning, sip my coffee, and just be present in my mind. No comparing or thinking “I should be doing XYZ to grow my blog“; I just wanted to be.

And that’s what happened. A week long digital detox was just the reset I needed. I encourage all of you to give it a try. And at the very least just make sure you keep a healthy relationship with social media in order to keep yourself healthy in mind, body, and spirit.

-Monica

Time to straighten up (5 exercises to improve your posture)

Posted on August 28, 2020August 28, 2020 by Monica

Maintaining good posture is not easy. Often the set up of our environment makes it hard to to keep our bodies in a good position. Plus our muscles become weak or tight making it even harder to keep a straight and erect spine. And unfortunately studies have shown that low load, long duration work loads placed on muscles can cause significant pain and muscle trigger points (also known as muscle knots). What does this mean? It means it doesn’t take a specific sudden mechanism of injury, like a car accident or falling down, to cause damage to your muscles. Instead, it is often the little things we do day to day that cause the most damage, like having bad posture. So how can we straighten up and improve our posture?

Common everyday activities where you might have bad posture:

Doing work at a desk or computer
Reading or looking down at a phone
Driving in the car
Nursing or holding a baby
Prolonged standing (with any work or household activities)

Headaches, jaw pain, neck pain, shoulder pain, and back pain are all associated with bad posture. Maintaining good posture and avoiding posture pitfalls is very important for good overall health. But let’s get to the good stuff and learn how you can straighten up and improve your posture.

How can we improve our posture?

Improved ergonomic set up

An easy way to improve your posture is to make sure your work space is set up properly. This is called ergonomics. You can learn about setting your home environment up for better body mechanics and ergonomics when caring for a baby on my post about basic baby body mechanics. But in regards to desk work the general rule of thumb is everything should be at 90 degrees. This means your hips and knees should be at a 90 degree angle when your feet are flat on the floor while sitting. Your arms should be supported so your elbows fall at a 90 degree angle. And your computer screen should be straight ahead at eye level to prevent neck craning or looking downwards.

Core strengthening for better posture

Our backs are not solely responsible for holding us upright. In fact our core or stomach muscles play the largest role in keeping our spine and bodies upright. Incorporating strengthening exercises for your core, specifically your transverse abdominis, muscle is crucial for good posture. Check back in two weeks for great exercises for strengthening more essential core muscles.

Stretching for better posture

Prone press up: Laying on your stomach press your body upwards and look up towards the ceiling. You should feel a stretch in the front of your hips and stomach. Perform slowly while taking full deep breaths. If this hurts your low back, stop. Repeat x 10.

Supine chest stretch: Lay over the top of an exercise ball, a foam roll, or even just flat on the ground with a towel rolled up between your shoulder blades. Let your arms fall out to the side and bring your hands behind your head. You should feel a stretch all across your chest and and your stomach. Hold for at least 30 seconds and repeat x 3.

Mid back strengthening for improving posture

The following exercises will work to strengthen your mid back muscles. These muscles work to retract your shoulder blades and keep your spine erect and standing tall. Strengthening of these muscles helps counterbalance the tight muscles around the front of your chest.

Perform all the below exercises laying on your stomach with a rolled up towel under your forehead and your head and neck in a straight neutral position. Your chin should be slightly tucked towards your chest. If these are too challenging laying on your stomach try them laying at a diagonal angle over an exercise ball. Repeat for 2-3 sets slow and with good control. If any of these exercises cause pain, stop.

T’s: Laying on your stomach lift your arms up to the side as though you are making a letter “T”. Your thumbs should be pointing up towards the ceiling. Think about pulling your shoulder blades together. Repeat x 10

Y’s: Laying on your stomach lift your arms up in front of you as though you are making the letter “Y”. Your thumbs should be pointing up towards the ceiling. Repeat x 10.

W’s: Flex your elbows to a 90 degree position and again lift both your arms up off the floor by pinching your shoulder blades together. You can imagine your arms making the letter “W”. Repeat x 10

You can see all these above exercises performed here:

What’s next for improving posture?

Maintaining or improving your posture is a lifetime thing. As we age gravity, activity changes, and life in general takes it’s toll on our posture. And unfortunately it tends to go downhill. But like I have said before the best offense is a good defense. Keeping your body strong and avoiding bad posture pitfalls will set you up for success. Come back for more tips on core, back, and pelvic strengthening to keep you feeling strong and moving like a mother.

-Monica

Check yourself before you wreck yourself (Why good posture matters)

Posted on August 24, 2020October 6, 2020 by Monica

I think most people know having good posture is important. It’s not like anyone wants be walking around looking like the Hunchback of Notre Dame. I just believe many of us do not realize how important good posture actually is in preventing pain and other medical problems. And ensuring that we are maintaining good posture while tending to one of the million daily tasks we are completing is just not high on our priority list. But it should be. So lets take a look at why posture matters.

Why does posture matter?

Generally speaking, good posture is placing your body in the best possible position for all the different systems of the body to work properly. Besides the musculoskeletal system (which is the most obvious system to benefit from good posture) your circulatory, respiratory, and digestive systems can all greatly benefit from good posture.

Additional benefits of good posture include:

Less headaches
Less risk of wear and tear on your joints
Improved breathing and lung capacity
Improved appearance
Less low back pain
Improved athletic performance and form with exercise
Decreased risk of injury
Less neck pain and tension

What does good posture look like?

Firstly, let’s review what good posture looks like. Imagine a straight line that passes from just behind your ears, through your shoulder blades, through your low back and straight down to the floor. This is a neutral spinal position (the middle picture above). To achieve basic good posture with a neutral spine pull your shoulder blades back, chest up, chin tucked, and align your hips under your low back.

Bad posture commonly looks like a slouched position with forward rounded shoulders, a rounded upper back, and a forward head. This is known as thoracic kyphosis. A little kyphosis is normal but excessive rounding can lead to shoulder, neck, and upper back pain among other health problems.

Moving down the spine we come to the lumbar spine. Someone with good posture would have an erect low back with a very slight arch known as lumbar lordosis. Slight lordosis is normal but people, especially women, (and especially pregnant women) tend to have too much lordosis. This usually means poor core activation, tight hip flexors and can lead to shortening and tightening of the low back muscles.

On the flip side, men (and some women) may not have enough lumbar lordosis. This looks like a rounded spine in the low back and contributes to an inability to achieve a fully upright erect posture either sitting or standing.

Common pitfalls of bad posture

Ok, so you know why you need good posture and what that posture looks like; but how can we prevent ourselves from slipping into bad posture? Below are some of the common pitfalls of bad posture and quick tips to avoid succumbing to these bad posture traps.

Tech Neck

“Tech Neck” is the head and neck posturing that comes from looking down at our cell phones. This is the second pandemic of our generation. People young and old spend much of their day looking down while holding their cell phones in their lap. This causes a forward rounded posture and stress on the neck and shoulders. Instead try propping your arms up on a table or pillows so you are able to view your phone at eye level.

Desk Work

Similar to “tech neck” desk work can lead to very poor posture. Prolonged sitting leads to tightness in the front of our hips which pulls our pelvis forward. It also tends to cause tightness in our chest muscles and a lengthening of our muscles between this shoulder blades. And this can lead to pain and strain of the neck and shoulder muscles. Try placing a lumbar roll at your low back to cue your body to sit upright. Make sure your computer screen is straight ahead at eye level and that your arms and shoulders are supported. Also, getting up every 30-60 minutes to stand and stretch can be helpful.

Body Mechanics

Unfortunately caring for children is setting our bodies up for posture failure. Things like carrying our babies, carrying diaper bags, nursing, changing diapers, and picking kids up all have the potential to place our bodies in very bad positions. Luckily there are several easy ways to try and avoid these posture pitfalls which you can read about in Basic Baby Body Mechanics.

Pregnancy

Ah pregnancy. As if growing a baby for 9 months wasn’t hard enough. Our growing belly tends to cause many posture problems. As the belly grows larger the lordosis in the low back increases. Additionally, to counteract the weight of the belly pulling forward pregnant women tend to lean their upper trunk backwards. Strengthening hip and back muscles during pregnancy is one of the best ways to avoid muscle strain and pain that can come from bad posture during pregnancy.

What’s next for fixing bad posture?

The good news is posture can be fixed! Hooray! By stretching some of the tight muscles and strengthening some of the weak muscles we can help our bodies achieve a neutral and upright position. Be sure to come back later this week to check out the best exercises to fix bad posture. Until then be sure to check yourself before you wreck yourself.