ISSWSH, the International Society for the Study of Women’s Sexual Health, is holding a summer course in Philadephia this weekend. Speakers include Amy Stein, Dr. Andrew Goldstein, Dr. Irwin Goldstein, Dr. Alan Altman, Dr. Crista Johnson, Dr. Michael Krychman, Dr. Sharon Parish, Sheryl Kingsberg PhD, and Susan Kellogg-Spadt, PhD.
ISSWSH is a multidisciplinary organization devoted to women’s sexual health. For more information, visit www.isswsh.org.
This post is a continuation of my last blog. Each post I’ll be adding an exercise, inspired by the Pilates technique, for you to try at home. Our goal is to create a series of movements that will build a strong, stable posture from the ground up.
This week we are going to concentrate on the calves. By stretching and strengthening the calf muscles, we not only increase the blood flow throughout the entire leg, we also allow for better ankle mobility. Better mobility in the ankle is essential for efficient posture and gait.
Stand with your feet hip distance apart, which is approximately two fists wide. Inhale through your nose and imagine your head as a helium balloon. As you exhale out of your mouth, visualize your head float toward the ceiling, taking your body with it. Your heels will raise slowly and surely off the floor. Don’t worry about the height of the heels, just think about the quality in which you raise them. You want to raise straight up, without rocking forward and back on your heels. Do this 8-16 times. If this is too difficult, hold onto the back of a chair for support. If you want more of a challenge, try standing on one leg at a time.
After doing the heel raises, stretch each calf. Hold onto a chair or wall, take one foot behind the other with your toes facing forward. Bend your front knee, without taking the back heel off the floor. Hold this stretch for 15-30 seconds. Do this routine a few times a week and let me know how it feels.
Join Dustienne for a gentle, relaxing yoga class tomorrow at 6:30. Advance sign up is required due to space limitations. Call 212-354-2622 and enjoy your holiday!
Optimal bone health is one in a myriad of reasons why exercise is crucial. One week of bed rest can result in a 1% decrease in bone mass. Alarmingly, it takes one month of exercise for bone mass to build back up. Bones respond specifically to where the load is focused. Weight training, pilates, and yoga are great ways to maintain bone health. No time for the gym? Drop and give me 20!
Dustienne loving her kidney!
The National Kidney Foundation educates the public and funds research for the prevention and treatment of kidney disease. 1 in 9 adults have chronic kidney disease in the United States. Here are the risk factors you and your loved ones should know about:
- high blood pressure/heart disease
- family history of high blood pressure/heart disease
- over the age of 60
The following ethnicities also have a higher risk: African America, Hispanic, Asian, Native America, and Pacific Islander.
Early detection can slow the progression of kidney disease.To learn more, visit www.loveyourkidneys.org.
Do you experience breast tenderness two weeks before your period? Hormonal shifts can cause inflammation within the breast tissue making it uncomfortable to run or even wear a bra. There are holistic options available to help increase your premenstrual comfort.
Here are a few tips that Dr. Christiane Northrup recommends:
- increase soluable fiber intake
- eliminate caffeine
- monitor if dairy effects your symptoms
- include omega-3 fatty acids in your diet
- apply castor oil packs to your breasts
- encourage lymph circulation by breast self massage
For more great information and helpful tips, visit her website at http://www.drnorthrup.com.
Tuesday May 15th at 7pm
Topics will include incontinence, pelvic pain, bowel/bladder problems, osteoporosis, chronic pain, lymphedema, pregnancy and post-partum conditions, and more!