Happy Hump Day Mujeres! I am here at home recovering from a bad cold after catching my son's daycare cuddies! Yup, my little nugget has started daycare and unfortunately he was slammed with a really bad cold and cough the first week that then turn into a mild fever with an ear infection. He just couldn't catch a break and since I had to take care of him of course I was bound to catch the cuddies which has prolonged recovery time

To say the least, I am use to recovering in 2-3 days top, but this cold was definitely a brutal one for my son and I. So, it got me thinking how to share a couple tips and pointers to help other moms and woman recover from a really bad cold.

1. Recover: If you are a working mom (like myself) it's important to not push your body. You have to take some days of work to help Rest and Recover. I know this can be overwhelming as we watch our accruals deplete because you also want to take vacation time, but if your company has sick time (use it) if not use your PTO and then ESI can kick in. I wanted to preserve my hours as much as possible because I also need vacation time while also thinking about my son's future doctor's appointment and/or if he gets sick again. (It's not easy to watch your hard couple hours deplete so quickly, but your health does come first) 

2. Hydration: Your body is going to need to stay hydrated during your sick days because you will feel your body and joints ache. Staying hydrated can help the body expel the funky stuff out, but also keep your immune and organ system going. Trust me you do not want to experience dehydration because then your muscles will start cramping and twitching. This is also a good time to check your water and electrolyte supply. If your low, make a run to the store, so you have easy access at home to fill up your water bottle and zippy cups for you little ones. 

5. Medication: If your cold symptoms get worse and linger with new symptoms such as sinus infection, cough with trouble breathing, fever, and/or ear infection don't hesitate to make an appointment with your primary doctor or call the nurses line to evaluate your symptoms. Once you place the call the RN will inform you which express clinic is closest to you for a same day evaluation because you might needs medication such as antibiotics to help treat symptoms. Since, I took care of my son during his really bad sick days, I ended up catching an ear infection plus cellulitis of the eye due to the heavy sinus congestion. And was fortunate enough to go to the Pediatric and Adult Clinic to be evaluated and get a prescription for both of us.  The cold can be cruel because it can start with one symptom and build up from there. 

6. Nourishment: During your sick days you won't have much of an appetite, but it's important to eat because your body needs the nutrients for recovery. This is the time to focus on hot foods such as soups, broth, tea, and water intake. You might now have the energy to cook, but when your a mom, you find yourself cooking to help the little ones get better, plus  home cooked meals will help with your recovery time. Remember eating is a major form of self care during sick days.  

7. Stretch/Breathwork: Stretching is vital to help keep body flexible because you notice when your ill you go into fetal position when sleeping and/or when sitting your slouching keeping muscles and ligaments shorten and cramped causing body to ache more. It's important to include a morning stretch or night time stretch to help body reduce stress and anxiety when ill. Breathwork is also helpful to help keep pulmonary diaphragm active and increase oxygen flow throughout the body to help increase relaxation and reduce stagnation. A combination of both will help the body expel the bad energy that comes with illness. 

 8. Sleep: Feeling well rested during sick day is Vital! But it can be hard if your taking care of a little one who is also sick. Something I found helpful is to sleep when they sleep because you won't get that window back. So even though it was hard the first day, the second day become easier to take a nap when he has napping, but it's also helpful to go to bed early. Don't stay past 10pm scrolling through your phone and try to catch a Netflix episode because although it's tempting you will feel more restless the next day if the body is not resting. Sleeping will reduce your stress when feeling ill, improve energy, and help recover. Since being in my new place, I have decided to remove all electronics away from the bedroom. Sleep is important because without melatonin, you won't have sufficient rest which will make it harder to recover when feeling ill. 

Happy Wednesday Mujeres!

 Can you believe we are in the month of March already and heading into Spring with a couple of wellness goals in mind. I know at least for me, I have been integrating stretching into my night routine, so my body can distress, relax, but most of all improve my flexibility. 

Speaking of stretching, I recently had a conversation with Dr. Emma regarding preventive care and establishing healthy habits to make health transition for women's health easy for the mind and body. Allow me to introduce, Dr. Emma Wagner, a chiropractic practitioner located in San Clemente who specializes in chiropractic care, energy medicine, functional medicine, and nutritional coaching, all aimed at improving well-being and helping individuals lead healthier, more vibrant lives. Her holistic approach empower clients to unlock their bodies' healing potential and experience increased vitality and wellness

Join me in tonight's podcast episode as Dr. Emma and I discuss why preventive care is vital practice for women in general and how we can achieve connecting with practitioners who are offering different healing modalities to help navigate women achieve optimum health. 

Dr. Emma will be offering a giveaway to one lucky winner that will receive a free discovery vitality session, PEMF mat session, and a product as a giveaway package. Please make sure to follow Saludable Latina on Instagram, like Dr. Emma podcast post and tag one friend. The lucky winner will be announced, March 15th at 6pm pacific time. 

links and resources:

sanclementevitality.com

 If your a mom or soon to be expecting, then this blog post is just for you!

I was recently on Instagram thinking about what I would like to post for 2024 and I came across this great event happening next weekend known as the Wellness Weekend at Babylist Beverly Hills Showroom & Shop!  I was immediately drawn to the name because it had the word wellness and thought to myself this must be good. So, I clicked the link in the bio and read the following:

In the midst of life's hustle and bustle, we recognize the importance of finding balance, connection, and serenity. Join us at Babylist Beverly Hills Showroom & Shop for a laid-back and wellness-infused weekend on Saturday, 1/27, and Sunday, 1/28, as we usher in the New Year with positive energy and good intentions. Brought to you in partnership with ByHeart.

Doesn't the introduction make you more curious?!  If so, I encourage you to click the following link to find out more information about the event and Reserve your FREE ticket: wellness-weekend-at-babylist-beverly-hills-showroom. 

If you still haven't clicked the link.... below is a short summary by the event coordinator of what to anticipated the day of:

🧘 Bala Sessions: Begin your day with a sense of calmness and rejuvenation. In partnership with @Bala we will be offering two free classes (sign up here). A gentle 30-minute Yoga Flow followed by a grounding 15-minute Sound Bath, tailored to all experience levels.

🥕Juice Bar: Elevate your senses with a trip to our Juice Bar, where vibrant flavors and nourishing ingredients come together to create a delightful experience.

🔮 Aura Photography: The colors of your Aura are unique and provide insights into your mind, body & spirit. Photos are printed onsite for you to take home

📸 360 Camera: Come try out our new 360 camera and discover a whole new way to capture and share every moment

🎨 Crafts: Engage your creative side at our friendship bracelet-making, where you and your family can participate in hands-on activities.

💆Massage and Earseeds: Whether you choose a massage to unwind or experience the gentle magic of earseeds, This is your sanctuary for well-deserved self-care. Join us for a moment of bliss and discover the incredible benefits of these wellness rituals. 

And so much more! 

I know many of you are wondering, where have I been and if I would ever write again or do another podcast?  The answer is Yes, I am gently returning back to create for my health blog. To be quite honest, I  thought after having my  baby, I would bounce right back and pick up where I left off, but life had other plans in stored for me that I was not expecting. Aside from finally becoming a mom to a beautiful handsome boy, there were two additional major  life transitions in my personal and professional career that made an impact on how things were going to be moving forward. 

I realized I was going to face new challenges, and I wasn't quite sure how I would navigate this part of my life, but I know I don't want to give up! So, here I am exploring life as a Single Mother while co-parenting and gently making decisions to be proactive again as I have so much to share in the wellness space from a new perspective.  l look forward to re-engaging with my readers and followers as I continue to work on a lot of personal, professional and creative goals. I look forward to re-engaging with the platform I've created to continue connecting women about their wellness journey because I know it has a purpose. 

I want to thank my supporters for hanging in there as my blog and podcast went dormant. And I look forward to re-connecting and returning back with new health and wellness initiatives. Stay tuned for 2024 amigas. 

And just like that we are close to the month February ending, but before we say goodbye. Let's talk Cardiovascular Health with Gabriela John. Gabriela is currently working for a non-profit as Health Educator for the WISEWOMAN program (well integrated screening and evaluation for women across the nation).  Gabriela previously worked in Mexico as Public Health Clinical Dietitian and had her own successful private practice for over 10 years. She graduated from the Universidad Autonoma and holds a Master's in Public Health with a concentration in Health Promotion.  

We are very fortunate to have Gabriela as part of the WISEWOMAN team to help navigate women to take care of their heart health and understand and reduce their risk for heart disease and stroke by providing services to promote lasting heart healthy lifestyles. Tune into this week's episode as Gabriela and I have a talk about why women should be taking care of their Corazones!

Did you know that heart disease is the leading cause of death for Latinos in the United States. Health problems that increase the risk of heart disease are common in Latino communities, including being overweight and having high blood pressure, high cholesterol and diabetes. And to top it off, people with poor cardiovascular health are also at increase risk of severe illness from COVID-19. 

Hispanic/Latino women ages 20 and older in the United States: 78% are overweights, 35% have high blood pressure, 34% have high cholesterol, and 12% have been diagnosed with diabetes. And even though we have this demographics and information, I still see many Latina women live a sedentary lifestyle and not being cooperative or complaint with making lifestyle changes, checking their blood pressure at home nor taking medication. We have to do better, so let's start here by informing yourself how you can start taking action.

Here are a couple healthy lifestyle choices to keep in mind: 

1. Move each day (Aim for at least 2.5 hours of physical activity each week- that's just 30 minute a day, 5 days a week. In addition, do muscle strengthening exercises 2 days a week.)

2.  Follow a heart-healthy eating plan (having good nutrition meals can help lower blood pressure and improve cholesterol levels. If you feel a little lost about where to start find out if there is a Nutritionist, Health Educator, Dietitian that can help you out) 

3.  Manage your stress!!!!!! (Take time for SELF CARE) 

4. Get good quality of sleep ( Try not to cut yourself short, you will feel it, try to practice a night routine)

5. QUIT smoking (Tobacco and Nicotine are contributing factors to heart disease. Find out if there are Smoking Cessation services in your area) 

And three additional step for individuals with diagnoses of high blood pressure 

6. Check your blood pressure at home 

7. Take prescribed medication as directed, 

(if your unclear about medication ask provider if they have medication 

adherence counseling or class services available)

8. Report progress with your primary care provider 

These small efforts can make a big difference to keeping your heart healthy! 

I hope this educational blog post raises your awareness of how to prevent heart disease. 

 And just like that, we are back in January and it's time to bring into light Cervical Cancer Awareness Month. 

"Each year in the United States, about 13,000 new cases of cervical cancer are diagnosed and about 4,000 women die of this cancer. Hispanic women have the highest rates of developing cervical cancer, and Black women have the highest rates of dying from cervical cancer (Division of Cancer Prevention and Control, Centers of Disease Control and Prevention.)

Just reading this statistic makes me upset all together and raise many questions of course, but I want to focus in sharing the Inside Knowledge about Gynecologic Cancer Campaign with you ladies because I want to make sure you know about the five main types of gynecologic cancer: cervical, ovarian, uterine, vaginal, and vulvar. 

We have all heard the word "Cancer", but are you conciously aware about gynecological cancer? When I ask this question in general to women, a majority of them don't know about symptoms or the different types of cancer that can exist in our wombs. We need to change this narrative, so let me start by sharing some educational information, resources, and videos. 

Gynecological cancer is any cancer that starts in woman's reproductive organs. While gynecologic cancer are often discussed as a group, each is unique and has different signs, symptoms, risk factors, and prevention strategies. Cancer is always named for the part of the body where it starts, even if it spreads to other body parts later. 

Cervical Cancer is located in the Cervix. Sign and Symptoms: early on cervical cancer, may not have signs or symptoms. advance cervical cancer may cause bleeding or discharge from the vagina that is not normal for you. Remember there could be other underlying issues that may not be related to cancer, so it's recommended to see your doctor. 

Ovarian Cancer: is located in the Ovaries or in related areas of the fallopian tubes and the peritoneum. Signs and Symptoms: vaginal bleeding or discharge that is not normal for you. Pain or pressure in the pelvic area. Abdominal or back pain. Bloating. Feeling full to quickly or difficulty eating. A change in your bathroom habits.  Remember there could be other underlying issues that may not be related to cancer, so it's recommended to see your doctor. 

Uterine Cancer: the most common type of uterine cancer is also called endometrial cancer because it forms in the lining of your uterus, called the endometrium. Signs and Symptoms: may cause vaginal discharge or bleeding that is not normal for you. Bleeding may be abnormal because of how heavy it is or when it happens, such as after you have gone through menopause and between periods. Bleeding is never normal after your periods stop. Uterine cancer may also cause other symptoms, such as pain or pressure in your pelvis. Remember there could be other underlying issues that may not be related to cancer, so it's recommended to see your doctor (cdc, gynecologic cancer). 

Vaginal and Vulvar Cancer: when cancer starts in the vagina, it is called vaginal cancer. The vagina, also called birth canal, is the hollow, tube-like channel between the bottom of the uterus and the outside of the body. When cancer forms in the vulva, it is vulvar cancer. The vulva is the outer part of the female genital organs. It has two folds of skin called the labia. Vulvar cancer most often occurs on the inner edges of the labia. Vaginal Cancer Signs and Symptoms: may cause vaginal discharge or bleeding that is not normal for you. Bleeding may be abnormal because of how heavy it is or when it happens, such as after you have gone through menopause and between periods. Change in bathroom habits. Pain in your pelvic the area below your stomachh and in between your hip bones, especially when you pass urine or have sex. Vulvar Cancer Signs and Symptoms: Itching, burning, bleeding on the vulva that does not go away, changes in the colore of the skin of the vulva, so that it look redder or whiter than is normal for you, skin changes in the vulva, including what looks like a rash or warts, Sore, lumps, or ulcers on the vulva that do not go away. Pain in your pelvis, especially when you urinate or have sex. Remember there could be other underlying issues that may not be related to cancer, so it's recommended to see your doctor. 

Wow! that is a lot of information right and I am just sharing a minor portion. Okay, let's take a break and watch an educational video. 

The Inside Knowledge Campaign came more into light with Johanna's Law who died of ovarian cancer in 2000. Her story made an impact on women's health initiatives, so it was important for me to start the new year with sharing a little information about the five types of gynecological cancer because as women we are often busy taking care of everyone else that we often dismiss symptoms. So it's time to change that narrative and follow up with medical and/or holistic providers to get screen, ask questions, and have a plan of care.