October is here and chances are you are seeing waves of pink in your community or on social media. October is Breast Cancer Awareness Month. A time dedicated to raising awareness about breast cancer, promoting early detection, and supporting those affected by the disease. I first want to extend my love to any woman who has been affected by breast cancer. Whether you are personally battling the disease, supporting a loved one, or have a mother, sister, daughter, aunt, or friend who has faced this challenge, your strength and resilience are truly inspiring.
Breast cancer can be an overwhelming journey, filled with uncertainty and fear. But it’s also a journey marked by courage, hope, and the incredible power of community. Each story of survival and support is a testament to the unbreakable bonds we share as women.
To those fighting breast cancer, know that you are not alone. Surround yourself with the love and support of family and friends. To the caregivers and supporters—your role is invaluable. The love, compassion, and patience you provide can make all the difference. And for those who have lost someone to breast cancer, your pain is deeply felt. Honoring their memory and sharing their stories can help keep their spirit alive and inspire others in the fight against this disease.
Women’s Wellness
As a female medical provider who dedicates my life to helping women feel beautiful and confident from the inside out, let’s dive into all of the essential aspects of prioritizing your health as a female. From annual screenings to preventative health and wellness, I want to empower you to not only care for your physical health, but your mental and emotional health as well. Wellness is more than just the absence of illness; it’s a holistic approach to living a balanced and fulfilled life.
Annual Screenings
Women should begin discussing breast cancer screening with their healthcare provider by age 40. Mammograms are typically recommended annually for women aged 50 and older, or earlier based on personal risk factors. Regular breast self-exams can also help women become familiar with their bodies and identify any changes. Besides breast cancer screenings, annual health screenings for pap smears, blood work and hormonal health screenings are extremely important. Last but certainly not least, annual skin and mole checks with your dermatology provider are so important. Just like anything, self assessment and early detection is key!
Physical Wellness
Exercise – Aim for 30 minutes daily. Take a walk, weight train, yoga, Pilates. The options are endless. In today’s society you have so many options between gyms, fitness studios, at home workouts online, through apps or just simply getting outside for a walk or run.
Well Balanced Diet- A balanced diet is not just about weight; it plays a crucial role in overall wellness and longevity. Colorful fruits and vegetables, lean protein, whole grains, healthy fats. And remember, it’s okay to enjoy treat food in moderation! Live the 80/20 lifestyle!
Water Intake – The benefits of adequate water intake are countless. From helping with digestion and keeping your gut functioning and eliminating toxins, to maintaining skin elasticity. Everyone’s daily water consumption is dependent on their body, but a good rule of thumb is to divide your weight in half and that would be the minimum number of ounces to drink. Strive to drink at least 64 ounces of water a day!
Adequate Sleep — Sleep is so crucial to living a healthy life. Check out a blog I wrote recently, all about sleep!
Mental & Emotional Wellness
When we take care of ourselves, we are putting ourselves first so that we can be present for everyone else. I strongly believe that when we are taken care of and feeling good about ourselves, our health & inward & outward beauty shine! When you physically and mentally feel good, you are in a good place to take care of your family, kids and everyone around you. You have to be able to fill your cup before you can fill everyone else’s.
Self Care – Self-care looks different for everyone, so you must find what makes you feel happy and the most complete! Make time for self-care practices that nurture your body and mind, whether it’s yoga, meditation, getting your nails done, going for a walk, or simply enjoying a quiet moment with a book or a bubble bath. Daily do something small for yourself, even if it’s 5 minutes of your nightly RFA skincare routine. 😉
Remember my saying, “Self-Care is Not Selfish”
Prioritizing time with spouse, friends, family — This is a big one for me! Prioritize undivided time and attention to the special people in your life. Scheduling weekly date nights with Sal is a non-negotiable for me. No matter how busy your life is, you can always set aside at least 1 hour of your week to prioritize the special people in your life. Same goes for family nights or GNO. Have a game and movie night with your kiddos, pop popcorn or have a YES day with your kids! I promise they will love it and you will too! Girls Nights Out are always fun for your mental and emotional wellness, plan a dinner, movie or cozy night in your pajamas. Allow laughter and fun to fill your heart!
Educate & Advocacy for Yourself- Self advocacy and education about living a healthy, well balanced life is really important. As you know, this year has been called my “Healthy Girl Era”. I am really trying to hone in on optimizing my health and truly knowing my body. My goal is health and longevity. In the aesthetics industry, regenerative medicine is up and coming and it is here to stay. I am really making an effort to educate and stay up to date on the latest and greatest when it comes to regenerative health. I have learned so much about optimizing overall health. From diet to exercise to hormones, it’s been incredibly rewarding putting it into practice and feeling amazing. Stay turned as I share more soon! Two of my recent favorite books about overall wellness are Glucose Revolution & Outlive: The Science and Art of Longevity.
By prioritizing regular screenings, nurturing your body with good nutrition and exercise, and focusing on mental and emotional well-being, you can lead a healthy, radiant life! Remember, wellness is a journey, not a destination. Celebrate every step you take toward better health, and encourage the women in your life to do the same. Together, we can make a world of women who look and feel healthy and beautiful from the inside out!
XO-
Racquel
