Health Coaching

No, You Don't Have to Shrink as You Age! 4 Ways to Keep Standing Tall

No, You Don't Have to Shrink as You Age! 4 Ways to Keep Standing Tall

4 common reasons why you shrink as you age

  1. A decrease in muscle mass (known as sarcopenia) can lead to weakness and frailty, as well as a decrease in height

  2. A decrease in bone density and resilience (known as osteoporosis) can lead to weakness, fractures, and greater curvature of the spine—all of which can also cause you to become shorter

  3. The discs between your spinal vertebrae can dehydrate and compress causing shrinkage

  4. Flattening of the arches of your feet can also make you slightly shorter

This is not just a superficial concern, either. Losing one to two inches within a year puts you at a higher risk for spinal and hip fractures.

Consider getting your bone density screened at your next doctor’s visit, especially if you’re around menopause-age or have any risk factors, such as any broken bones as an adult or a close relative with osteoporosis.

But here’s an important thing to know: Just because age-related shrinking is common nowadays does NOT mean it’s natural or inevitable.

Can You Learn to Love the Plateau?

You’ve committed to [whittling your middle, developing stronger muscles, increasing your stamina, etc.]. You have a plan. You have a coach to help you along (hopefully!). You’ve got this!

Hitting the plateau is a necessary step along your path towards your goal, no matter what it is. Think of it a well-deserved rest spot. Take advantage of it. This flat area of no movement is now your baseline level. If you don’t spend time there and truly embrace it, you’re likely to slip back into old patterns.

Health coaching moment: The best way to make changes isn’t what you think

Health coaching moment: The best way to make changes isn’t what you think

When it comes down to it, there is no one perfect way to make changes in your life. Let this sink in and you’ve just saved yourself the need to read the scores of books out there on habit change. (I know—I read them.)

The gist of it is: Know yourself. Recognize what situations are fraught with feelings—and which you’re neutral about. And to the extent you can, remember that it’s all just an experiment.

The Final 3 Health + Wellness Myths: Bust These and Be Free!

The Final 3 Health + Wellness Myths: Bust These and Be Free!

Here are the final three health myths I’ll be sharing with you, but there are still many more out there, leading people astray.

I’m feeling better knowing that these can help clear up your confusion about where to put your efforts to get the most benefits. If you’re still unsure, you can always reach out for help!

Myth: If you've got "bad" genes, you're screwed

You have fixed heritable traits (think: your hair and eye color) but many of your genes turn on or off only in response to signals they receive from their environment. This is the study of epigenetics. In other words, just because something runs in your family, it doesn’t mean you’re destined to share it. 

Around 80% of the determining factors comes from your lifestyle (as families often share those, you can see how it may look like it's in your genes!).

Elevating your habits across The 5 Facets can help your genes activate the pathways to energetic health. 

Myth: Trying to burn body fat, tone your muscles, or do anything health-related is work

If by work, you mean effort, then this isn't a complete myth. There is effort involved when you try anything new. But that doesn't mean it can't be enjoyable, too. And once you have the habit in place, you'll gain more energy from it than you expended. 

Back to the idea of enjoying it: Glamour, pleasure, and fun are not superfluous in the context of your health and wellness. Drudgery will not make you radiant. Being bored with how you eat or exhausted by how you move isn’t going to advance you along the path to wellness. And when it comes down to it, what’s the point of being suffused with energy and glowing health if you’re living a humdrum existence? 

Myth: Your thoughts have no effect on your body

Maybe you do kinda believe in the placebo effect, but you can't get behind a deeper mind-body connection. It's too woo-woo. You don't see how your thoughts about what you do and who you are can have real physiological effects.

Consider this: Your thoughts affect your emotions which affect your choices which, in turn, have quantifiable physical effects on your body. For example, you think that you're an indulgent slacker with no willpower, which makes you feel sad and ashamed, so you turn to your favorite pint of ice cream to assuage your pain and stuff your feelings down, and then your body has to deal with the surge of sugar that's flooding your system, which it does by releasing insulin to clear it out of your bloodstream and into your body fat for storage.

More Wellness Myth-Busting: Here's 3 More to Quit Believing...

More Wellness Myth-Busting: Here's 3 More to Quit Believing...

Oh, please, please tell me you still don’t believe these next three myths. They’re pervasive suckers, though, so now is your time to purge them from your life if they’re lurking around.

Myth: There is a perfect diet, workout, amount of sleep you should get, etc.

No one thing will change everything. Also no one thing will work for everyone.

Myth: Fat is fattening--and bad for you, too

This one just won't die. Even though the research that led to the low- and non-fat craze has been shot down--and the tide is slowly turning--the media still regularly associates eating fat with being unhealthy.

Myth: Fasting is dangerous

How did we become so removed from the natural rhythms and cycles of nature, which we are a part of, that the idea of going without food for 12-16 hours is scary?

It's actually the opposite of dangerous when it comes to health benefits--it's very good for you! Digestion takes a lot of energy. By giving yourself periodic breaks from that process, your body can deal with healing and rebuilding and creating vitality.