That’s a great question! Next to improving our nutrition, beginning an exercise program is one of the most effective ways to heal our bodies and achieve better health outcomes. 

The latest evidence-based recommendations from the National Physical Guidelines for Americans are to get at least 150-300 minutes of moderate-intensity aerobic activity each week and strength training at least 2 days a week. 

Regular exercise not only enhances physical fitness but also improves mental well-being. It helps maintain a healthy weight, reduces the risk of chronic diseases such as heart disease and type 2 diabetes, strengthens muscles and bones, and boosts overall energy levels. Moreover, exercise can enhance mood, reduce stress, and promote better sleep. In essence, it’s a prescription for a healthier, happier life!

However, according to a 2020 study from the National Center for Health Statistics, over 75% of us aren’t even meeting the minimum recommendations. This information can all feel a bit overwhelming, especially for folks who aren’t close to the recommendations or have never participated in a workout routine before. 

But there’s no need to be overwhelmed! You don’t need to be an athlete, you don’t even need money or special equipment. For most of us, honestly, it’s pretty simple! In this post I’ll talk about five steps to start a simple exercise routine that will yield big results in the way you think and feel about exercise.

Wait, do I need to see a doctor before I start exercising?

The recommendation used to be to see a doctor before starting an exercise program, but that has changed. Doctors have realized that requiring people to make an appointment before starting to exercise was causing an unnecessary obstacle for most people. Even The American Academy of Sports Medicine has revised its guidelines to explicitly state that most people can exercise without visiting a doctor first.

• If you don’t currently exercise but don’t have cardiovascular, metabolic, or renal disease go ahead and get started in a light to moderate exercise. Work up to more vigorous activity over time.

• If you do currently have cardiovascular, metabolic or renal disease and are already exercising, great! Keep it up!

• If you don’t currently exercise and have cardiovascular, metabolic or renal disease, or are experiencing signs or symptoms of these diseases, go ahead and make an appointment with your physician before getting started.

• If you are unsteady on your feet or experience dizzy spells from medication, are recovering from an injury or another diagnosis such as Parkinson’s Disease, it’s best to get clearance and direction from your physician who may direct you to a qualified physical therapist before getting started.

5 simple steps for starting an exercise program

1. Start small 

2. Be consistent

3. Master your mindset 

4. Know your “WHY”

5. Take action!

Let’s take a look at how to put each of these steps into practice…

1. Start small

When you’re new to exercise, engaging in 150-300 minutes per week of moderate-intensity aerobic activity and two days of strength training may seem like a goal that’s just too big to tackle. That thought may be what’s keeping many of us from getting started. So let’s break it down.

What is moderate intensity aerobic activity?

Don’t let this phrase intimidate you. Moderate intensity aerobic activity just means to get your heart rate up! Some examples include walking at a brisk pace or dancing in the kitchen. Start with an activity that you have easy access to and that will bring you enjoyment. You may wish to search “beginner workouts” on Google or whatever streaming service you use. Expert physical trainers put out tons of free content all the time! 

Other forms of moderate intensity aerobic activity include:

• • Bike riding
• • Swimming
• • Jumping rope
• • Hiking
• • Stair climbing
• • Gardening
• • Playing sports

What is strength training?

Strength training is a form of physical exercise that involves lifting weights or using resistance to build and strengthen muscles. Strength training can sound intimidating for many of us, but it’s not just for bodybuilders! And we don’t even need weights to get started. We can use body weight and resistance moves like pushups, squats, lunges or holding a plank position. There is no set time for strength training, just repeat the movement until it feels like it’s difficult to do another. You can work up to 2-3 sets of 8-10 repetitions as a general rule. Again, there is a ton of free content available online or on your streaming services. 

Why start small?

Behavior change science tells us that starting with small attainable goals leads to the greatest success. Think about it. Failing at something we set out to do just doesn’t feel good. But achieving a goal feels great. That great feeling provides the motivation we need to fuel our drive. 

How small can I start?

150 minutes of exercise is just a little over 20 minutes a day. 300 minutes a week is about 40 minutes a day. If that seems too much to start with, start with the smallest increment you think you can realistically achieve. Even if it’s just 5 minutes of walking around the block at a brisk pace, or 1-2 pushups (on your knees or against a wall if you’re a beginner) is a good place to start. 

You don’t have to do all the minutes at one time. A brisk 10 minute walk in the morning, and another in the afternoon will get you similar benefits as walking for 20 minutes in one session. 

Each week you can add a little more until you get where you want to be. Research tells us that even a single bout of exercise lowers our blood pressure, improves insulin sensitivity, reduces anxiety and improves cognition and sleep on that same day. That should be some strong motivation to get moving!

Pro Tip: Whatever time you decide on to exercise, go ahead and put it on your calendar as an appointment with yourself. Setting an alarm or calendar reminder will encourage you to keep your commitment to yourself. 

2. Be consistent

Research tells us that when starting new habits, consistency is key. Scheduling workouts at the same time each day gets your brain and body to start to expect the workout and you’ll soon find you’re resisting it less.  

Plus, we get the best benefits of exercise when we spread out movement throughout the week. Spreading our activity out also reduces the risk of injury and muscle fatigue. 

Here are some tips to help you get and stay consistent.

Know your obstacles. 

Identify ahead of time what might get in the way of your success. Go ahead and make a list of all the things that might come up to derail your plan. 

• My alarm doesn’t go off
• I oversleep
• It’s raining 
• I get a cold 
• One of the kids gets sick 
• I don’t feel like it
• Something unexpected comes up at my scheduled workout time 

One by one, decide how you will handle each of these obstacles if they arise. For example,

• If I oversleep, I will reschedule my workout during my lunch break or after work
• If I get a cold, if it’s just a head cold I’ll walk at a low intensity. If I’m really sick, I’ll listen to my body and rest, getting back to my workout as soon as I’m recovered.
• If it’s raining and I don’t want to walk, I’ll do a video instead.
• If I don’t feel like it, I’ll remind myself of the benefits of exercise and do it anyway. 

Plan for failure. 

Know that you probably will miss a day, or even a few days. We have a tendency to overgeneralize and think to ourselves, “Oh well, I blew it. I can never stick to a routine.” This thinking leads to feeling defeated, which leads to us quitting our plan. 

Instead, replace that thought with, “Well, I missed a day today, but I will get back to it tomorrow.” Success doesn’t need to mean that we carry out our plan 100% of the time. Success can mean, “I worked out more this week than I did before I started this journey.” 

Engineer your environment. 

If you plan to walk in the morning after you drink a cup of coffee, put your walking shoes right by the coffee maker to remind you to lace up and get going. Lay out your clothes the night before and put them where you brush your teeth so you get dressed in the gear that reminds you it’s time to work out. Charge your phone. I even know one woman who sleeps in her workout gear so she can roll out of bed and get to it before she talks herself out of it! 

Within a few days or weeks benefits such as increased cardiorespiratory fitness, increased muscular strength, decrease in depressive symptoms, sustained reduction in blood pressure can be measured. Consistent physical activity can also slow, delay or even reverse the progression of chronic diseases including hypertension and type 2 diabetes. 

3. Master Your Mindset

Knowing what to do is only the first step. Putting your knowledge into action is the challenge. Experts call this disconnect between knowledge and action the “knowing-doing” gap. You can begin to close this gap by uncovering the thought patterns that have kept you from being able to make consistent changes in the past. 

Capture your thoughts. 

Take a few minutes to write down what you think about yourself and exercise. What do you notice? Some common thoughts of people just getting started include

• I’m out of shape
• Exercise is hard
• I’m too old for this
• I have an injury that’s preventing me from being active
• Other people at the gym or on the video are in way better shape than I am
• I am embarrassed about the way I look compared to others

Behavior change science tells us that thoughts lead to action. The kinds of thoughts like the ones listed above tend to keep us stuck where we are. If we want to make some changes in our behaviors, we can start with making some changes in our thoughts. 

Do you see any of your current thinking patterns in the left hand column? If so, what thoughts from the right hand column can you replace them with? Replacing thoughts that hold us back from your goals with thoughts that drive you towards your goals can be the game changer you’ve been missing. 

4. Know Your “WHY”

What’s the reason you want to start exercising? Is it because someone is nagging you to do so? Is it because you want to hit a number on the scale? Or look a certain way in the mirror? These are extrinsic motivators, meaning they are reasons that come from outside of us. 

Extrinsic motivators provide us with some encouragement, but intrinsic motivators, motivators that come from within ourselves, are even more powerful. 

I bet you can find some even more powerful reasons, some intrinsic motivators, hiding within if you dig a little deeper. Start by asking yourself these questions.

• How will consistently exercising positively influence other areas of my life?
• What will I gain from improving my fitness?
• How will I feel when I am consistently exercising?
• Why is exercising regularly really important to me?
• What will exercising regularly allow me to do or experience that I am not currently able to do or experience? 

As you answer these questions, maybe by writing them down, be sure to consider all areas of your life from your family and friends, to the work you do and your future goals.

What patterns do you notice in your responses? These will serve as your “WHY”, the intrinsic motivation that will drive you to keep going when things get hard.

5. Take Action

Goals are great, but setting goals alone won’t get us across the finish line. To do so we need to go beyond thinking in terms of goals to think in terms of action. For each goal, think of some actions that are:

• SPECIFIC  What will you do?
• MEASURABLE  When and for how long will you do it?
• ACHIEVABLE  Remember, we want wins, so only set goals that you know you can likely achieve!
• RELEVANT  Pick an action that will move you towards your goal.
• and TIME BOUND  Set an end date. Start short term, like daily or weekly.

Post your action steps somewhere visible as a reminder. Let your friends and family know what you’re doing. You may even find an accountability partner to make these changes with you or at least to offer you support and help hold you accountable for your actions. 

Embark on Your Fitness Journey Today!

Are you eager to start your journey toward a healthier, more active life? Fantastic! Taking the first steps into an exercise routine is one of the best decisions you can make for your well-being. 

Remember, The National Physical Guidelines for Americans recommend at least 150-300 minutes of moderate-intensity aerobic activity each week and strength training on at least two days. This isn’t just about physical fitness; it’s a path to mental well-being, weight management, and reduced risks of chronic diseases like heart disease and type 2 diabetes.

Don’t be overwhelmed by the numbers; it’s simpler than you think! Follow these five steps to begin your exercise routine effectively:

1. Start Small: Begin with achievable goals. Even a short 5-minute walk or a couple of beginner-level pushups can kick-start your journey. Remember, consistency is key!

2. Be Consistent: Schedule workouts at the same time each day to build a routine. Expect challenges, but plan ahead to overcome them.

3. Master Your Mindset: Recognize and replace negative thoughts with positive ones. Cultivate intrinsic motivation to fuel your progress.

4. Know Your “WHY”: Dig deep to discover your personal, intrinsic reasons for exercising. Your “WHY” will be your driving force.

5. Take Action: Set specific, measurable, achievable, relevant, and time-bound (SMART) actions to reach your goals. Share your journey with others for support and accountability.

You don’t have to go it alone. A qualified personal trainer can help make sure you’re doing exercises properly as you are starting out. This expertise can be especially welcome to someone as they are just starting out with strength training, as well as to folks who want some further motivation and encouragement to take their training to the next level. Many trainers specialize in working with different populations such as older adults, teens or athletes.

To look for a qualified professional, look for a trainer who is certified with the American College of Sports Medicine (ACSM) or the American Council on Exercise (ACE). The National Academy of Sports Medicine (NASM), National Council on Strength and Fitness (NCSF) and the National Strength and Conditioning Association (NSCA) also offer reputable certifying programs of study for personal trainers. 

Now that you have a roadmap, take action and embark on this empowering journey to a healthier, happier you! Your future self will thank you for it.

SOURCES

Elgaddal N, Kramarow EA, Reuben C. Physical activity among adults aged 18 and over: United States, 2020. NCHS Data Brief, no 443. Hyattsville, MD: National Center for Health Statistics. 2022. DOI: https://dx.doi.org/10.15620/cdc:120213

van der Weiden A, Benjamins J, Gillebaart M, Ybema JF, de Ridder D. How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation. Front Psychol. 2020 Mar 27;11:560. doi: 10.3389/fpsyg.2020.00560. PMID: 32292376; PMCID: PMC7135855.

The post I want to start exercising! How do I begin? appeared first on Women's Health Network.

Haunted by memories of all she had witnessed, Dr. Boutin traveled to Morocco to hike the Atlas Mountains in hopes of finding peace and clarity. It was there that she met a 3-year-old Moroccan boy, “Little Mo”, whose untreated clubfeet and enchanting smile captured Dr. Boutin’s heart — and compelled her into selfless action for a second time. 

Hayley McKinnon had the privilege of interviewing Dr. Boutin about her best-selling new book, The Little Mo Effect, which chronicles the surprising and heartwarming journey that unfolded between her and Little Mo, and how her determination to help him walk again transformed both of their lives. With enchanting characters that leap off the page and brilliant observations of the humanity that connects us all, The Little Mo Effect will capture your heart, shift your perspective and inspire you to find your own purpose and joy.

Dr. Pier Boutin is a board-certified orthopedic surgeon who specializes in orthopedic surgery, osteoporosis, and the role of hormonal balance in overall health — in addition to her role as a member of the Women’s Health Network Board of Medical Advisors. 

Hayley: It seems like no matter what was happening in your life, you always chose to do the right thing — even though it was often more challenging. You led the first surgical team into Haiti after the 2010 earthquake. You opened your home to a little Moroccan boy and completely transformed his life. In both of those scenarios, the solution was completely clear to you, “Just do the right thing”. Where do you think that comes from?

Dr. Pier Boutin: I think that most of us medical professionals who choose to go into this field do it because we want to help. Maybe that’s innate, maybe that’s why their personality fits that kind of work. So I think it was ingrained in me from the start. Over time, it became more and more apparent to me that I thrived when I witnessed a patient get better and heal. Especially in my field of orthopedic surgery, it’s incredibly rewarding because if somebody breaks a bone, we can perform surgery that actually brings them back to their baseline prior to injury — and they walk normally again. 

That situation is very different from other fields. If you look at general medicine, if a patient becomes diabetic, the doctor will give them medication. If the patient then becomes hypertensive, they’ll get a different medication. But the patient is never returning to their baseline health. So I think that orthopedics is so fun; it’s so positive and so rewarding compared to a lot of other fields in medicine. And that direct positive feedback leads you to want more. So is it really altruism? It’s rewarding both ways. I still love going to work and meeting with my patients and being involved in their lives, in their health and in their recovery.

There’s only two body parts systems that actually go back to their original form when they’re injured. One of them is bone; when you break a bone, the injury heals with bone. The second system is the liver; when you cut the liver, it regenerates into liver new tissue, because the body can reproduce bone and liver cells. So the liver and bones are the two organs or bodily systems that actually go back to their natural form and heal with their own tissue. For instance, if you cut your skin, you heal with scar tissue — that scar tissue is not skin. 

Hayley: Speaking of injury and renewal…one of the themes in The Little Mo Effect is the role of emotional pain and physical symptoms. Little Mo’s physical condition was very obvious to anyone who met him. But you were also suffering from pretty tremendous physical pain and arthritis that forced you to give up surgery for a time and really reduced your self-esteem and confidence. 

But as your journey with Little Mo developed, and you began to recover your purpose, your symptoms started to fade. How much did your mental and psychological suffering impact your physical health? And do you think emotional health is always a part of the patient’s story? And if so, should we always treat it that way?

Dr. Pier Boutin: I think that stress and psychosocial issues may exacerbate symptoms. But it’s important that you don’t undermine the actual physical problem by saying, “This is just stress,” because then you’re minimizing the patient’s physical symptoms and their experience. I don’t think we can say, “Stress will actually cause the autoimmune disease,” or cause the broken bone. Sometimes, the added mental stress blinds you, and you may no longer see your way out of a situation, injury or medical condition. So I believe that it’s important to address the underlying psychosocial issues without minimizing the physical symptoms. 

When I see a patient, I like to sit down and talk about their physical condition, but also about what’s going on in their life. Honestly, I think that’s the difference between a good doctor and a great doctor: somebody that can be sensitive to the impact of the psychosocial aspect on the patient’s physical health. You can’t always treat the psychosocial issues, because often patients can’t change the situation that’s causing their emotional suffering. But as a doctor, you have to hear that and you have to see how it affects the patient, and acknowledge it while you treat them. You have to help them with what you can do for their physical symptoms, to support them in whatever way you can, so they can be successful in the rest of their lives.

I’m a musculoskeletal specialist, I’m not a psychiatrist, so it’s also important to know when to refer your patients to someone who can help them with the other factors impacting their health. But even in my role as an orthopedic surgeon, I always take the time to listen and understand the patient’s mental and emotional issues and the way they influence physical symptoms. You can’t treat one without the other. 

Did you know that most countries with socialized medicine have a majority of female physicians? Women are more inclined to pay attention and really listen to their patients in order to understand the patient’s life and symptoms. It’s really about service, answering the call, and taking action.

Hayley: You were the first female surgeon in the state of Florida to graduate in orthopedic surgery. How did you protect your confidence without losing the sensitive and vulnerable side that makes you such a brilliant doctor and sensitive to your patients’ needs? 

Dr. Pier Boutin: I was the only woman in my field; I was 1 of 10 doctors in my residency program. The other nine people were men. I was challenged and questioned every single day because I was a woman, so I felt like I always had to show a strong, confident front. It did destroy me a little bit, little by little on the inside — but I didn’t show it. My colleagues expected strength from me. I couldn’t be vulnerable. Plus, do you really want your surgeon, who’s going to be operating on you, to show vulnerability? It’s a very fine line to walk.

Hayley: I’m amazed that you stuck with it, especially when your Chief Resident said to you, “You’re the best resident I’ve ever had — you never asked me a question!”

Dr. Pier Boutin: When I met my Chief Resident, he shook my hand and said, “You’re gonna be gone in 6 months. Because you have no place here.” Incredible. He was supposed to be training me, and I was supposed to be learning from him and asking him questions. But I didn’t ask him a single question for the first 6 months. I figured it out; I pulled the text books out, and I figured it out. It would have been nice to have some support and guidance during those times. Did it make me stronger? I don’t know.

There was a resident two years ahead of me in my program who ended up becoming a hand surgeon. He was the one who told me, “Just always do the right thing.” He knew me, and he trusted I would do the right thing. But when he put it like that, when I was in Residency, that really brought it home. I knew that was how I wanted to live my life: don’t do the easy thing, do the right thing. It might take a little bit more work, it might be a little more painful, but just do the right thing so that you can go to bed and be able to sleep at night. It’s just made a huge difference in my life. Don’t avoid something because it’s too hard. Or because you’re scared. Do it anyway. Do the right thing. Don’t ever let fear guide you.

Hayley: I think a lot of women will recognize themselves in the woman you describe when you were going to Morocco that first time. I recognized my own depression in some of the ways that you described yourself, and how you just felt like you had lost your power. And although most of the book is about how you reclaimed that power, and reclaimed your light, and sort of got back to life, were there any specific tools or practices that you would recommend for other women reading this interview, who feel the same urge to reclaim their life?

Dr. Pier Boutin: It was percolating in my head that I wanted to make a change in my life, but I didn’t see my way out of it for a long time. I think these events — the Haiti mission, Little Mo and his family — fell into my lap because I was ready for them, and I was ready to take action. When the call came for, “French-speaking orthopedic surgeons,” after the 2010 earthquake in Haiti, I felt like they were literally calling my name. I had the skills. I spoke French. I was available, and I could do it. It probably sounds overwhelming, but I was ready to make that step. I think taking that first step is the hardest thing. Once I was in Haiti, I found purpose. Again, I was helping people — I was operating regularly, I was making a difference. And that’s addicting. I decided then and there that I don’t ever want to live my life without purpose. I didn’t know at that point how I was going to make it happen, but I knew that was my goal. 

Suddenly, everything started falling into place, and more and more opportunities came my way. I suspect those opportunities were there before, but I didn’t recognize them because I wasn’t ready for them yet. Along the way, my girlfriends definitely knew that I needed to make a change. They’re the ones that said to me, “You need a trip, you need to change your focus,” and that’s how we ended up in Morocco, and then the Atlas Mountains. So I listened, and I took that first step. When I first saw Little Mo, I recognized immediately what this little boy’s problem was, and how I could help. That gave me purpose, and as I worked toward that goal I became stronger and more driven.

The people around you and the little suggestions of a higher path are always around you if you’re ready to hear them. A few years earlier, a woman I greatly admired had looked me right in the eye and said, “So, Pier…what are your goals?” I answered something generic. But in my head, at that time, I had no goals. I had no purpose. 

Shortly after that, the earthquake hit Haiti — and I answered that call. 

I understand when people feel stuck, especially in depression or darkness, and you can’t see a way out. So you can’t force it. But if someone is starting to think about choosing a different path, that first step is what makes all the difference. And some of the steps you take might not work perfectly, or you might take a few steps back. But just keep going. Like I said before, don’t let fear stop you from taking that step. Don’t let fear guide the rest of your life. How do you want to lead your own life? 

When I came back from Haiti, I reached out to my friends more often, and my support system grew and gave me a lot of strength. That made a huge difference. One of the things that I had done when I was in that dark space is I pulled myself away from my friends, I kind of isolated myself. I don’t have a magic formula. I suppose the first thing would be to reach out to your friends. Make a plan; even if you’re not ready to make it, just start thinking about it. And when you see an opportunity, take it. 

Hayley: Speaking of community…as I got to the end of the book, all I could think about was, “I want to help. I can’t necessarily go to Morocco, but I need to be involved.” Is there any opportunity for people who feel motivated to help the people of the Aremd Village as you were? Besides buying the book, of course. Is Soumyasjourney.com the best place to start?

Dr. Pier Boutin: All of my proceeds from sales of The Little Mo Effect are going directly to the foundation run by my daughter, Soumya, who is developing a comprehensive plan to build a school in her village in the Atlas Mountains. I adopted Soumya, Little Mo’s older sister. She’s now 17. There are seven little villages in this area, but there are no schools for girls after sixth grade near her village. Boys are allowed to leave their hometowns to go to school, but girls are not allowed to travel from home for school. Right now, girls in Soumya’s village usually quit school between fourth and sixth grade. So Soumya wants to build a school in the village for girls to learn life skills so that they can finish high school and have choices. They can get married and have children if they choose, but they deserve the opportunity to choose what they want their future to look like. They need life skills to either continue in school, or get a job and have a sense of purpose — and income.

I went back to Morocco and taught one of Little Mo’s classes. The teacher pulled me aside and said, “Mohamed is very smart. But his sister Soumya is not smart.” I stayed in touch with Little Mo’s family and when Soumya was 11 years old, they told me they were going to start looking for a husband for her. I suggested she come to school in the United States instead. So she did — and from day one, she has been at the top of the class. Her average grade is an A, and she’s presently enrolled at one of the hardest boarding schools in the country. 

It just goes to show you that just one statement from a teacher or person in a position of authority can annihilate the voices — very intelligent voices — of 50% of the world’s population. It’s not that Soumya wasn’t smart enough for school, it’s that she wasn’t given the opportunity to show how smart she was. So building a school in that town is the first step to getting those young girls the opportunity to be educated, and the opportunity for the world to hear those voices that have been completely canceled. 

For people who want to get involved, the best thing to do is visit Soumyasjourney.com and support her foundation — whether it be through donations, grant writing, media support, or developing the curriculum for the school itself. There are a lot of opportunities to get involved. 

This value on education and empowering women has already influenced the people in her village. Soumya’s biological parents now understand how important school is. Little Mo is planning to go to college, which is almost unheard of. Soumya’s younger sister is going to continue through school.  

Hayley: That ripple effect that you talk about, that just one person’s life can really spread. I mean, you’re seeing it just within one generation.

Dr. Pier Boutin: Absolutely. It’s really exciting. It’s been such a rewarding journey.

Hayley: I can see it in your eyes when you talk about the way that Little Mo and Soumya have transformed your life just as much as you changed the entire trajectory of their lives. So where’s Little Mo today? Do you get to see him very often?

Dr. Pier Boutin: I haven’t been able to see him recently because of the pandemic and our prior administration, but he’s going to come for a visit this summer. He’s doing really well; he’s top of his class in school, and school is really important to him. He’s also the goalie on the soccer team. This is the boy that couldn’t walk. He loved soccer, and playing soccer is the major pastime over there. But when I met him, he could never play with the other kids — he could only ever watch. So it’s a really beautiful, full-circle moment. 

Hayley: That is incredible. So will there be more books? 

Dr. Pier Boutin: My next book will be more medical. It’s an in-depth look at building bone and maintaining strong bones through every stage of life, using patient stories to show how important it is to focus on bone health beginning as early as your 20’s, and the way certain lifestyle and dietary choices impact bone-building.

My daughter Soumya is planning to write a book of her own, and her book is going to pick up where mine left off, to continue the story from her perspective. Soumya loved The Little Mo Effect because she lived it, but she was in Morocco. She wasn’t here in the US with Little Mo and me, and at that point we couldn’t communicate what was happening in English. So she had only one viewpoint. It was really exciting for her to get both sides of the story in such detail, and put it all together.

Hayley: It’s incredible to think about how many lives have been changed by your chance encounter with Little Mo and simply deciding to, as you say, “Do the right thing.” It seems like the stars aligned and then all of the pieces fell into place; from doctors to donors to hospital coordinators, the right people appeared at the right time to support you and Little Mo on your journey. 

Dr. Pier Boutin: I don’t think they came out of nowhere. By that time, I’d already made a plan; in my mind, I knew I wanted to change things and find purpose in my life again. So I think that I was open to recognizing and receiving that motivation and purpose when it appeared. If you are open to it and you create space for it, it will come. 

The Little Mo Effect is available on Amazon. Proceeds from the book will be donated to Soumya’s Journey, a foundation devoted to educating and empowering girls in the Atlas Mountains of Morocco. 

Learn more about Dr. Pier Boutin: https://www.pierboutinmd.com/ 

Learn more about Soumya’s Journey: https://soumyasjourney.org/ 

The post The Little Mo Effect: The inspiring book we all need right now appeared first on Women's Health Network.

Recovering from surgery is part 3 of our special 3-part series on how women can prepare for surgery to minimize stress and optimize their recovery.

In part 1 of our series, you took some “big picture” steps to start preparing. In part 2, you tied up loose ends in the final days and minutes before your procedure. Now in part 3, you’ll get important tips on how to bounce back and speed your recovery time after your surgery.

Note: The recommendations on this list may be used as a guideline. Patients should show and discuss the list with their surgeon, as she or he may want to make adjustments.

Recovering from surgery — 7 tips to bounce back fast

1. Make sure to move and start walking as soon as possible after surgery to avoid blood clots.
2. Don’t stay in the hospital any longer than necessary.
3. Discontinue narcotics early. Some pain is OKAY when recovering from surgery! Patients who stop narcotics earlier do better.
4. Avoid alcohol completely for five days after your procedures. Do not drink alcohol while taking narcotics.
5. Use a stool softener, such as prunes or Miralax to avoid constipation.
6. Avoid any dental work for six weeks after surgery.
7. Give your body additional nourishment to help it recover. The following supplements can be taken for 4-6 weeks after surgery. Use high-quality supplements:
   • Multivitamin
   • Magnesium Taurate or Elemental: 200-400 mg at bedtime.
   • Probiotics that include Lactobacillus Plantarum and Bifidobacterium pseudolongumin: Surgical patients often receive antibiotics. It’s important to replace the beneficial bacteria.
   • Vitamin A: 25,000 IU/day. 
   • Vitamin C: 500 mg twice a day 
   • Vitamin D: 2000-5000 IU of Vitamin D3 per day 
   • Proteolytic Enzymes: Bromelain 250 mg, 2-3 times per day, or Pancreatin capsules, 1400 mg, 2-3 capsules, 3 times daily.
   • L-glutamine: Studies have shown that this amino acid stimulates the immune system, cuts infections, and promotes cell growth and organ repair. It also counteracts “leaky gut syndrome”, which can occur during surgical stress. Use supplement as directed.
   • Zinc: Take 30-50 mg of zinc picolinate or zinc gluconate daily. 

Recovering from surgery also means taking more time to relax so your body can use that downtime to heal. Take an extra nap, spend the afternoon reading a good book or allow yourself a mini Netflix binge. Your body will thank you.

Read more

Part 1: Your surgery is on the calendar. Now what?

Part 2: 18 steps to no-stress surgery prep

The post Bouncing Back After Surgery — A Surgeon’s Recovery Guide appeared first on Women's Health Network.

This is the first in a special 3-part series on how women can prepare for surgery to minimize stress and optimize their recovery. Don’t miss part 2: 18 steps to no-stress surgery prep; and part 3: Bouncing back after surgery.

In an average year, women in the U.S. will undergo upwards of 22 million surgical procedures, from C-sections and cancer surgeries to knee replacements, cosmetic procedures and hysterectomies. While it’s always a good idea to get a second opinion and find out if a non-surgical approach can help, sometimes surgery is unavoidable or simply in the best interests of your health.

Do you have an upcoming surgery date looming? As a surgeon, I know how anxiety-inducing it can be to contemplate surgery and post-op recovery. You may be dreading what’s to come, but here’s the truth: women who take the time to prepare for surgery have an easier and less stressful build-up and recovery.

So, what should you do before the big day? Here are some general guidelines that can help you prepare. Consult your doctor about the best steps for your situation. 

Prepare for surgery by exercising 

Unless your doctor advises you otherwise (e.g., your condition requires bed rest), continue with your regular exercise routine right up to your surgery date. As research consistently shows, exercising before surgery can improve recovery in thoracic, abdominal and joint replacement surgeries, and other major procedures. Patients who exercise pre-operatively also have a lower incidence of extended rehabilitation care. 

Haven’t exercised much lately? I encourage my more sedentary patients prepping for surgery, especially seniors, to consider a stretching program or join a strength and balance class twice a week to get some gentle exercise. Every bit helps! 

Prepare for surgery by getting your teeth cleaned 

Make it a priority to have your bi-annual teeth cleaning before major surgery so that you can find and address any periodontal or dental problems. If present, bacteria from a dental disease – most often gum disease or periodontitis – can transfer from the mouth to the vulnerable tissues affected by the surgery. According to the CDC, nearly 50% of adults in the United States today have some degree of periodontal disease. When you have your teeth cleaning and check-up, let your dentist know you have an upcoming surgery. 

Prepare for surgery by supplementing with key nutrients 

Vitamin and mineral supplements helpful to take before surgery are those that minimize inflammation and aid tissue repair. Your needs may vary, but here are the supplements I generally recommend for my patients: 

• Vitamin A: 25,000 IU/day. Increases immune function. (Pregnant women should not use high doses of Vitamin A.)
• Vitamin C: 500 mg twice a day for at least 5 days. Required for synthesis of collagen in tendon, ligament, bone and blood vessels. Promotes healing of connective tissue. 
• Vitamin D: 2000-5000 IU of Vitamin D3 per day. Orthopedic surgery patients with low Vitamin D levels do not recover as well. Have your Vitamin D levels checked before surgery, and adjust dosage accordingly.
• Flavonoids: 500-1,000 mg, 2-3 times per day. Reduces scar formation and adhesions. 
• Magnesium Taurate or Elemental Magnesium: 200 – 400 mg at bedtime. The stress on the body from surgery depletes the body’s stores of magnesium. Magnesium regularizes heart rate and promotes circulation. Magnesium also helps with sleep.
• Proteolytic Enzymes: Bromelain 250 mg, 2-3 times a day, or Pancreatin capsules, 1,400 mg, 2-3 capsules, 3 times per day. Enzymes reduce inflammation and swelling at the surgical site.
• Zinc: Take 30-50 mg of zinc picolinate or zinc gluconate daily. Zinc is essential for wound healing and immunity. 

Stop taking these supplements and medications 

Approximately 2-3 weeks before surgery, I recommend to my patients to stop all anti-inflammatory medications and certain supplements that increase the risk of post-surgery bleeding. These include Advil, Motrin, Aleve, Celebrex, Meloxicam, Indocin, Voltaren and other arthritis medications. Supplements to temporarily stop include Vitamin E, gingko biloba, fish oil, omega-3 fatty acids, diet pills and glucosamine/chondroitin sulfate. Let your doctor know about any OTC and prescription medications and supplements you take and follow their recommendations. 

Stop Smoking 

Need a reason to finally quit smoking? Your upcoming surgery may have just provided one. Smoking decreases blood flow and makes surgical wounds take longer to close and heal well. Smokers are more likely to develop post-surgery infections compared to non-smokers. As countless studies show, smokers also run a higher chance of serious complications following surgery, including heart attack, stroke, shock and death. Prepare for surgery and recovery by making a plan to quit — now.

You can call the CDC’s National Quitline 1-800-QUIT-NOW (1-800-784-8669) for free support to stop smoking. 

Start planning your post-op care now 

Use your time a few weeks out from surgery to fill out paperwork, make arrangements with friends and family members, and take care of all the “busy work” of planning for your surgery and recovery. 

Remember to plan for pet care and/or babysitting or child care. Make arrangements for help at home after major surgery. Create a notarized living will. (Generic forms are available online.) Also, find out about taking extended time off work. It’s important to allow time to rest and recover. Patients who continue to work suffer from exhaustion as well as pain. Check into coverage from the Family Medical Leave Act. 

While you still have time, prioritize good self-care habits by getting enough sleep. Regularly practice deep breathing and other relaxation techniques so you have tools to help you reduce stress and stay calm. 

Visualize your surgery and recovery going well — and give yourself every opportunity to make this happen. 

In Part 2 of our series, find out how to show up for your surgery prepared and ready for the big day…

The post Your surgery date is on the calendar. Now what? appeared first on Women's Health Network.

This is part 2 of our special 3-part series on how women can prepare for surgery to minimize stress and optimize their recovery.

In part 1 of our series, you took some “big picture” steps to start preparing for surgery. In the final days and minutes before your procedure, it’s time to wrap up surgery prep so that when the big day arrives, you’re feeling as confident and comfortable as possible. 

Are you ready for the final countdown before your surgery? 

Please note that all steps listed below are general tips and may not be applicable to your particular procedure. Always check with your healthcare provider for specific instructions that fit your situation. 

Surgery prep countdown

One week before your surgery, do this…

1. Visit the hospital or clinic ahead of time. Learn exactly where you have to go on the morning of surgery.
2. Prepare your home. For major surgery, you may want to move a bed to the main floor to avoid stairs. Remove small carpets to avoid tripping.
3. Prepare and freeze one week of meals ahead of time. Buy groceries and spend some surgery prep time organizing your kitchen to make it easier to reach certain foods if your movement will be limited.
4. Ask your surgeon for the post-op prescriptions and perhaps a stool softener and fill them before surgery if possible. 
5. Avoid alcohol. 
6. Avoid constipation before and after surgery. As part of surgery prep, increase fiber intake and drink more water to stay regular.  
7. If you haven’t stopped smoking yet, it’s not too late. If you quit now, you will still decrease post-surgery complications. Get help here.
8. Pack a hospital bag. Helpful items to take with you include: 
   • Easy slip-on and off clothes.
   • Warm pair of wool socks
   • Music with headphones
   • Ipad with pre-downloaded light movies
   • Phone and electronic chargers
   • Favorite pillow
   • Sweater or pashmina
   • Toiletries: Disposable toothbrush, toothpaste, lip balm, lotion, etc.
   • Night light

The day before your surgery, do this…  

1. Stay well hydrated up to 8 hours before surgery, or as instructed by your health care provider. 
2. Have a light dinner. Avoid heavy creams and meat.
3. Wash with an antiseptic cleanser. Do not scrub. Do not use perfumed products. Do not apply lotion.
4. Lightly swab each nostril with rubbing alcohol the night before and morning of surgery.

The morning of your surgery, do this..

1. You may use a small amount of water to brush your teeth and take prescription medications for blood pressure, cholesterol, diabetes or thyroid issues. 
2. Don’t forget your hospital bag.
3. Leave jewelry and credit cards at home. 
4. Bring your medical insurance card and a picture ID.
5. If surgery is scheduled late in the day, have a light clear liquid meal up to eight hours before surgery.
6. As part of surgery prep, inform your family and friends that although surgery is scheduled for 8 am, it may not start until 9 or 9:30 am. There are nursing and anesthesia surgery prep steps that need to be taken. You may not hear from the surgeon for more than four hours after start time and for a two-hour procedure. Let your support people know so they’re not worried why there is a delay in hearing how things went.

Surgery prep is all about what you can control

The later in the day your surgery is scheduled to take place, the greater the chances the surgery will not start on time. Sometimes surgeries can moved up to earlier in the day, sometimes they simply cannot be moved. Accepting this reality can reduce a lot of the anxiety that comes with waiting. Surgery prep is all about focusing on what you can control.

In Part 3 of our series, find out how to bounce back after surgery.

The post 18 steps to no-stress surgery prep appeared first on Women's Health Network.

After a long, cold winter, nothing feels better than spending time outside in the warm spring sun – unless you have allergies. Need some all natural tips to help you avoid the sneezing, wheezing, itchy eyes and runny nose that come with spring pollen season? We’ve got you covered with our best tips for spring allergy relief.

Try these 5 tips to get relief.

Fill your diet with allergy-fighting foods. Leafy green vegetables, broccoli, cauliflower, leeks and spring onions are rich in quercetin, a bioflavonoid that’s been shown to moderate histamine production and reduce irritation of the airways during an allergen exposure. It does take time to build up sufficient quercetin to reap these benefits, so make these healthy veggies a regular part of your meals during allergy season — and all year round.

Other helpful foods for fighting allergies include papaya and pineapple. The two tropical fruits are naturally rich in bromelain, an enzyme that is used in natural medicine to reduce airway swelling and improve ease of breathing when allergies attack. 

Get more probiotics. A 2015 review of over 20 studies confirmed that probiotics in the gut may help to improve symptoms of “allergic rhinitis,” including itchy and stuffy nose, that result from inhaling pollens, mold and other allergens. More than 75% of immune cells reside in the gut. While the connection between probiotics and allergies is still not fully understood, researchers believe probiotics may help to regulate immune reactions to allergens by preventing overproduction of pro-inflammatory cytokines. To boost probiotics in your gut, eat more probiotic-rich foods or take a high quality probiotic supplement.  

Flush allergens out with nasal irrigation. Gently rinsing your nasal passages with a saline solution helps to open up the nasal passages, clear out mucus and remove the pollen and other irritants triggering allergic reaction. Performed with a neti pot or bulb syringe, sinus flushing has its origins in Ayurvedic medicine. New to nasal irrigation? Get our DIY saline rinse recipe and directions for rinsing here.

Stay in spring cleaning mode. Every time you open a door or window, it’s an invitation for fine particles of pollen to come inside and cause allergy trouble. So, instead of a one weekend blitz of spring cleaning, make dusting and vacuuming a regular habit to cut down on circulating dust, mold and animal dander. The following routines are especially helpful for reducing allergens that have found their way indoors:

• Regularly clean bedding, drapes and other items that tend to attract allergens (including pet dander).
• Vacuum carpets and area rugs at least once or twice a week with a vacuum cleaner equipped with a HEPA filter; regularly sweep and mop hardwood and tile floors.
• Clear out clutter — a known magnet for pollen, dust and mold!
• Wipe down walls with a damp cloth, especially near outside doors. (Wipe down the door, too!) 

Make mint the scent of spring. Peppermint has strong anti-inflammatory effects that can help reduce symptoms of bronchial asthma and allergic rhinitis, according to a 1998 study. This is an easy allergy hack to employ. Use an essential oil diffuser to pump your indoor air with minty scent, mix a few drops of peppermint essential oil with your favorite body lotion or skin oil, and make some springtime-perfect peppermint iced tea! Brew the tea with hot water to release the oils, then chill. Who knew fighting allergies could be so refreshing?

You might also like: How to know if you have hidden food allergies or sensitivities

The post 5 tips for spring allergy season relief appeared first on Women's Health Network.

It’s estimated that over 80 million Americans have been infected with Covid-19.  Of those, a shocking number have suffered long-term effects.  Some of the most common and lasting symptoms of Covid are psychological — depression, anxiety, mood disorders, even psychosis. 

So if you’ve had Covid but still don’t feel you’re recovered mentally, you are not alone.  You should also know these problems are not “in your head” — there are almost certainly physical factors involved, and you may be able to help your own recovery.

The latest data

According to startling new research published in The Lancet, as many as one third of all Covid sufferers develop Covid-related depression, anxiety or other neuropsychiatric conditions within six months of contracting the virus. The study analyzed post-Covid health records of over 230,000 women and men to reach these findings.

Researchers tried to explain why mental health issues are a “long Covid” symptom for so many, and in doing so, stumbled upon another intriguing discovery: depression and anxiety appear to develop regardless of whether the case of Covid was mild or severe.  

This is important because it means that it’s more than the lingering damage from a severe infection. If it were, we would expect that the more severe your Covid symptoms, the higher your risk for depression would be — but it isn’t, so what’s going on? 

There is lots of evidence that Covid creates a range of neurological problems, including inflammation that may cause changes in the brain. But we also know that Covid — whether mild or severe — can trigger a torrent of troubling emotions, from worry about job loss to guilt over infecting family members to shame over the need to quarantine to the sheer loneliness of prolonged isolation. 

Conventional medicine tends to pick apart our health into distinct issues.  But that’s not how our bodies work. Our thoughts and our biology are woven together. So almost certainly, it’s the interplay between these “social” and “organic” factors that determines our mental health post-Covid. And really, this understanding is good news, because you can do something about factors within your control, especially the ones that involve your own thoughts and perceptions. 

Are you feeling down even after you’ve recovered from the virus? Don’t blame yourself, or think it’s all in your head — but don’t feel helpless either.  When you act on the factors you can control, you help yourself heal.  Here are some steps to try:

Reframe your perspective

Catastrophic thinking is a learned cognitive bias in which our brains start to select and highlight facts that confirm a certain fear, and ignore those that contradict it. Most of us have done a lot of catastrophic thinking in the past year and all this anxiety, worry and “doom scrolling” hasn’t helped anyone’s mental health. 

The next time you notice yourself dwelling on catastrophic thinking, try consciously challenging your negative thoughts. When you’re  “catastrophizing,” you might start out with a thought such as, “I feel bad today.” This thought may then expand to, “It’s only going to get worse,” or “I’ll never get better.” 

As you notice these thoughts, step in and literally say out loud, “Stop!” or “No more!” Next, use deep breathing, positive affirmations, meditation, journaling and other stress relief techniques to help you let go of irrational fears and refocus your thoughts. Over time, these techniques will make it easier and easier to restore perspective. 

In her book, The Work, author and healer Byron Katie wrote powerfully about how this process of remaining alert to and questioning stressful thoughts changed her entire outlook on life: “I discovered that when I believed my thoughts I suffered, but when I didn’t believe them I didn’t suffer, and that this is true for every human being. Freedom is as simple as that. I found that suffering is optional. I found a joy within me that has never disappeared, not for a single moment. That joy is in everyone, always.”

All of this isn’t to diminish the very real suffering that’s happened during Covid. The practice of reframing your perspective is meant to help you make sure you’re not carrying an even heavier burden — a habit of thought that blocks your healing. 

Support your stress response 

When you are under chronic stress, the constant tripping off of the body’s fight-or-flight response can create adrenal hormone imbalances and lowered thyroid function, leading to problems with mood regulation. 

When thyroid function slows during stress, triiodothyronine (T3) and thyroxine (T4) hormone levels fall. If they fall low enough, you can enter into a state of hypothyroidism (low thyroid). Symptoms of low thyroid include fatigue and depression. 

In your recovery from Covid, you want to make sure that you are supporting your adrenal glands and thyroid so that stress-related issues don’t contribute to your depression risk. You can take our free Hormonal imbalance quiz to learn more about stress-related hormonal symptoms you may be experiencing. 

Covid depression — a sign you need more Vitamin D 

Research has consistently shown a link between Vitamin D deficiency and depression, including a 2013 meta-analysis that found that, statistically, people with low Vitamin D status were at much greater risk for depression.

Most adults in the US have suboptimal or deficient levels of Vitamin D, especially now after the long winter months and before the sun is direct enough to start producing Vitamin D in the skin. 

Fortunately, you can easily do something about Vitamin D deficiency, starting with daily supplementation with a good Vitamin D supplement. Plus, Vitamin D comes with the big bonus of strengthening your immune function — that’s why the data shows healthy levels even reduce the risk of severe Covid in the first place.

Natural antidepressants 

In my work with women, I have found that a combination approach to lifting symptoms of depression generally offers better symptom resolution and long-term results than any one single thing. In addition to steps I’ve outlined above, other natural holistic approaches to mood support include:

• Talk therapy or counseling
• Body work methods, such as craniosacral therapy (CST), osteopathic manipulative therapy (OMT), therapeutic massage
• Acupuncture
• Targeted amino acid support, such as SAM-e or GABA
• Diet changes to reduce excess sugar
• Other nutritional supplements like a high quality multivitamin and omega-3 fatty acids
• Full-spectrum light therapy

Meeting with an integrative or alternative health care practitioner can be a great way to put together a plan to meet your individual mental and physical needs as you recover from Covid.

Covid depression: stay focused on your well-being 

Mental health self-care is something we can all benefit from, whether we’ve had the virus or not. This has been a difficult year, and even as the pandemic wanes, we all still need to take the best care of ourselves possible.

Whenever you can, practice even a few minutes of self-care. It really helps! 

The post A lasting side effect of Covid? For many, it’s depression appeared first on Women's Health Network.

Feel like you don’t have enough time in the day to squeeze in self-care?

You can’t pour from an empty cup. But the good news is — it doesn’t take long to start refilling it. Check out our favorite quick tips for self-care ideas that can reverse depleting habits, helping you to brim with vibrancy again.

The best news for busy women — they each take one minute or less!

Delete digital distractions. Go through your phone settings and disable push notifications and other alerts from apps on your phone that don’t really serve a purpose. Do you really need to know that a new level is available on Candy Crush right when you are in the middle of a big work project? Irrelevant notifications are just digital distractions that break your concentration and also encourage you to spend more time on your phone, which exposes you to sleep-disrupting blue light. With a few swipes, you’ll reduce the digital clutter.

Social media cleanse. While you’ve got your phone out, open up your social media apps and go through to remove or hide toxic people from your friends and followers lists. Browse your accounts….do certain people post things that always make you feel drained or bad? Improve your social media experience by filtering them from your feed.

Tap away the stress. The Emotional Freedom Technique (EFT) is a quick and easy tool to lower stress and tension. To do it, you tap a series of energy meridian points in the body, unblocking energy flow and increasing feelings of well-being. We’ve got all the directions for “tapping” for stress relief here.

Take 10 deep breaths. When you are stressed or anxious, your breathing becomes shallow,  which then causes further anxiety and tension in the body. To reverse this, take a quick time-out and breathe deeply 10 times, extending your breath as far down into your belly as it will go. (Your deep breath counts if it pushes your belly out.) Breath in…and out…and repeat 10 times. Already feeling better? That’s because you have just activated your body’s Vagus nerve, which is the center of your body’s relaxation response.

Laugh. Laughter is the best medicine because it helps to break the vicious cycle of constant stress and anxiety and boosts your feel good hormones like serotonin. It doesn’t take long to laugh! Read some funny jokes or check out humor videos on Youtube — many are a minute or less.

Say something kind to yourself. You might go out of your way to compliment friends and family, but when is the last time you said something kind to yourself? Start with a brief but powerful affirmation by standing in front of a mirror and looking yourself in the eye. Say “I love you” and give yourself a compliment. You’re so smart! You have such pretty eyes! You are brave and beautiful! Then smile at yourself and let these words sink in. Watch this viral YouTube video for inspiration!

Say thank you. It’s free, easy and doesn’t need to take long at all to feel the life-changing power of gratitude. Shut off your phone, close your computer, get comfortable, and think about something or someone in your life that lights you up and makes you feel whole. Focus on these feelings and feel gratitude for the good things in life.

Now don’t you feel better?

Get the rest you need with a doctor’s 4 favorite sleep secrets

The post 7 self-care tips for busy women appeared first on Women's Health Network.

Practice Kegels

Cut back on caffeine and alcohol

Drink more water

The post 3 steps to solve urinary incontinence appeared first on Women's Health Network.

Rosemary and lemongrass essential oils are good for stimulating the scalp and reducing dandruff, and combine to produce a bright refreshing scent. Coconut oil adds needed moisture. Jojoba oil is helpful for balancing hair pH as well as adding moisture and shine to prevent frizzy hair.

DIY Winter Hair Oil Recipe

Ingredients: 

• 2 Tbsp coconut oil
• 2 Tbsp of jojoba oil
• 3-5 drops of rosemary essential oil
• 5 of lemongrass essential oil

Heat the coconut oil in the microwave in a small microwave-safe dish until melted (or melt in a pan on the stovetop and transfer to a small bowl). Add other ingredients and stir to combine. Work the oil into damp hair, starting at the roots and working your way to the scalp. Use fingertips to massage and stimulate scalp as you apply the oil. Cover hair in a towel to avoid getting the oil near your eye area. Leave hair covered for 10-20 minutes. Towel dry hair. If preferred, give hair a gentle rinse with warm water after treatment and towel dry.

Is your dry hair the sign of a deeper problem with your health? For many women, brittle or thinning hair is a hidden symptom of low thyroid. Other signs of underactive thyroid include fatigue, brain fog, weight gain and cold sensitivity. Take our Thyroid Health Quiz to learn more about your thyroid symptoms.

Why are you losing hair? Read: 5 ways to know if hair loss is connected to your thyroid.

The post Best DIY hair oil treatment for winter hair appeared first on Women's Health Network.