health

Celebrating National Women’s Health Week 2024

This year National Women’s Health Week takes place from May 12th to the 18th. This particular week we highlight women’s health issues and priorities. We encourage women to engage in healthy practices, and preventive care. This year’s theme is “Empowering Women, Cultivating Health: Celebrating Voices, Health, and Resilience.” Why? Because women need to feel empowered to make their physical and well-being a priority. This includes making sure you get all the screenings needed: preventive cancer screenings along with vision, and dental checkups. (P.S. Did you know our Founder and Chief Visionary, Tamika Felder serves as a Women’s Health Week Ambassador?)

As a certified Health, Fitness and Wellness Coach, I was present at a wellness conference where I first heard Dr. Rudolph E. Tanzi, a professor of Neurology at Harvard University, Director of the Genetics and Aging Research Unit, Co-Director of the Henry and Allison McCance Center for Brain Health at Massachusetts General Hospital, and a bestselling author.

Dr. Tanzi created the “S.H.I.E.L.D. Plan”. This plan help us remember how to take care of our physical and mental health with the everyday steps you can take to preserve and promote your well-being. This plan really resonated with me, and I incorporated these steps into my daily life. I also teach it to my clients, to my students, and I hope it will help you too.

S.H.I.E.L.D. is an acronym that stands for the following: (not necessarily in this order)

S – Sleep. You must try to sleep at least 7-8 hours at night. It is during this time that the body repairs, allowing healing and restoration to occur. Lack of sleep is associated with negative health effects. So in other words…get your snooze on.

H – Handle Your Stress. Yes! This is easier said than done, but we must try. Give yourself a break if you feel stressed out. Take deep breaths, stretch, or meditate. Stress is a known component to chronic diseases like diabetes, ulcers, and heart disease.

I – Interact With Others. Social connection with others can improve the ability to recover from stress, anxiety, and depression. In summary, human interaction is an essential part of life, and it has physical and mental benefits. A recent study found that people who experienced social isolation had a 32% higher risk of dying early.

E – Exercise. Ahhh! That’s something I know about. To be honest, throughout the years of being a fitness professional, I have learned not to even call it “exercise” but just plain and simple “moving the body”. Most people when they hear the word “exercise” think about punishment to the body – it is far from the truth. Finding a movement that works for you is key. Starting small and working up to the recommended 150 minutes a week will give you so many benefits for your mind, your body, and your spirit.

L – Learn New Things. Dr. Tanzi states, “Practicing a new and challenging activity is a good bet for building and maintaining cognitive skills.” We can do this at any age. Learning new information can be as simple as trying a new recipe, reading or listening to a book, or taking a class online.

D – Diet. For most people, “diet” conjures up thoughts of deprivation and restriction. We feel that it is something that we must do or that we must punish ourselves for the crime of overeating. No matter what you think about diets, we ALL have one. A diet is simply a pattern of eating. Whatever health means to you, the right diet will support it. There is no one-size-fits-all model for dietary patterns and health.

Side Note: I would incorporate hydration here too. Drinking water is crucial for our bodies. The majority of adults do not hydrate themselves close to the recommended level. In fact, multiple studies report that 75% of adults in the U.S. suffer from chronic dehydration. As we age, your body’s thirst signal diminishes, so as a rule of thumb when you feel thirsty, you are already dehydrated. Please drink your water.

So there you have it – that is the “S.H.I.E.L.D Plan” – the daily steps that Dr. Tanzi believes will promote health and longevity! Ideally, you will incorporate these steps in your daily life, and they will become healthy habits.

If these six steps are too overwhelming all at once, which is understandable, take it slow and work one-step at a time. For example, focus on your sleep if you are not getting the recommended hours. After you improve that, then work on the next step, and so on. It is never too late to incorporate these steps. Never too late to start anything. Believe me whatever you do consistently, it will make a difference on your well-being. Do not give up!

Patti Murillo-Casa is a Cervivor Ambassador and Cervivor’s Health and Wellness Coach who manages Survivor Slimdown Facebook Group (Open to any cancer survivor). She also co-leads Cervivor Español. Patti is a retired NYPD police officer and a 15-year cervical cancer survivor. She resides in NYC with her husband of 25 years where she is a Groups Fitness Instructor, Cancer Exercise Specialist and a Health Advocate and Educator.

Surviving Cervical Cancer: Tips from Our Community

We develop tools to navigate through life’s rough waters but when you’re on the receiving end of a cervical cancer diagnosis, it’s like your toolbox is suddenly empty.

Something that almost everyone in our Cervivor community has said is that no one ever wants to be in a ‘cancer club’ but when you do find your community, things feel less scary. Now you can share coping and wellness tools, help others and find support from those who ‘get it’.

To provide that support, our community is sharing their tips for coping through a cancer diagnosis.

Keep a box of cards/letters/hospital bracelets/etc. This can be a vital way of processing through your emotions every now and again. You can reflect on the support you received and everything you survived. ~ Morgan N.

During treatment, sleep when you’re tired and eat when you’re hungry. Keeping your body well rested and nourished is a priority. ~Emily H.

I had to learn to say, “NO!” and to take time for myself to rest. Morning and evening meditation really helped me and art is my escape from it all. ~ Tasha B.

Yoga and meditation and eating clean! Meditation helped me focus on one thing. Eating clean gives me advantage on fighting back with nutrient vitamins to restore and help my body and digestive system. ~ Re’gina P.

I schedule time to rest. Be it meditation, reading, sitting in the sun, even aimlessly scrolling – just to be still for 30 mins or 1 hour during the day. I say I’m busy. Busy resting. ~ Samantha R.

Not only are our bodies going through so much with side effects, treatments and surgeries but cancer takes a toll on our spirit and mental health. Taking time to rest and reset, however that looks to you, is so important. Maybe this means reaching out and asking for help. Maybe it’s calling that friend who always knows how to make you laugh, or maybe it’s lying in bed and just crying. Creating space for ourselves is healing. Self-care comes in many forms and none of it is selfish.

Getting outside, even if it was just to walk to the mail box or sitting in my backyard. A little vitamin D always makes me feel better. ~ Carol L.

For me, it’s always been; yoga, meditation, walking/hiking, a religious sleep schedule, cooking/baking, time with friends, music, and quiet time reading. ~ Tracy C.

Listen to your body and resting whenever needed. This was very hard for me because I was so used to go, go, go but it’s so important to let your body rest and repair. ~ Gracie C.

There was overwhelming gratitude from survivors for their medical providers. From amazing Gynocological Oncology teams, Infusion and Radiation teams, to PA’s, RN’s and everyone who works hard to keep us alive to live. When you have a good oncology team, it’s a game changer.

Eating healthy food and sessions with my Oncology Physical Therapist to help with hip pain, regular varied movement, and journaling. ~ Christina B.

Finding my ‘safe spot’ to mentally escape for a bit. Learning to let others take care of me. Coloring and enjoying nature. I’m very tactical and the ears on my dog help soothe me.  ~ Karen N.

I learned to create boundaries from negative things/people. Using no, for my own wellbeing is essential. ~ Lorie W.

Another common thread we heard from you was the support you received from family and friends. Being surrounded and supported by people who put care into action means so much. Whether this comes in the form of prayer circles, meals being delivered or being that person holding our hand, all are great acts of loving kindness. And who doesn’t need more of that?

As cervical cancer patients, survivors and thrivers we have a special community. One that feels tight-knit because we know that through our voices we have the power to ignite a conversation and to help others. We know that our stories can have an impact on someone else’s life. That, through those stories, ending cervical cancer can be reached.

What are some tips you used to get through your diagnosis or life-changing event? How does wellness play a part in survival today?