Hello, my friend!

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Can we chat about something that might make you blush a little? Don't worry, I promise it's good for you. 😉

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👇 In today’s email:

• This week’s inspiration: A New Perspective on Menopause and Self-Stimulation
• Latest blog post: How Your Food Choices Affect Inflammation
• What I’m reading: Being a Steward of Our Own Well Being

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​Pleasure as Medicine: A New Perspective on Menopause and Self-Stimulation​

Let's have a heart-to-heart about something that might surprise you—a topic that's often whispered about but rarely discussed openly. It's about menopause and a form of self-care that you might not have considered.

A New Approach to Menopausal Wellness

Recent research has shed light on an unexpected ally in managing menopausal symptoms: self-stimulation. Now, before you raise an eyebrow, let me explain why this matters for your health and well-being.

The Benefits:

• It can support vaginal health
• It may improve sleep quality
• It's a natural way to reduce stress
• It can help balance hormones

Redefining Self-Care

Menopause isn't just a phase to "get through"—it's an opportunity for transformation and self-discovery. By embracing all aspects of self-care, including intimate wellness, you're nurturing a deeper connection with yourself.

Gentle Suggestions:

• Set aside quiet time for yourself
• Create a comfortable, private space
• Practice mindfulness
• Be patient and kind to yourself as you explore

Remember, this journey is about you—your comfort, your health, and your happiness. There's no right or wrong way to approach it.

If you're curious to learn more about thriving during menopause, I've written a detailed blog post on the topic.

​Read it here →​

Latest blog post
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​Mindful Eating: How Your Food Choices Affect Inflammation​

This week, I've had more than a handful of patients ask me about what they should be eating to support their well-being. It seems like everyone's hungry for answers (pun intended)! 😉

So, I thought, why not serve up some juicy info about a topic that's been simmering in my mind lately: mindful eating and its superhero-like power against inflammation.

Ever notice how sometimes you eat a meal and feel sluggish and bloated? And, other times, you eat a meal and feel energized. What if I told you that your next meal could be your secret weapon for feeling amazing, inside and out? Yes, it's true!

The foods you choose can either fan the flames of inflammation or help you cool down and glow up.

The Food-Inflammation Connection

Chronic inflammation is like a slow-burning fire that can contribute to various health issues. But here's the good news: by making mindful food choices, you can help douse those flames and support your overall well-being.

Key takeaways:

• Processed foods and sugary drinks can trigger inflammatory responses
• Whole foods, fruits, vegetables, and omega-3-rich foods can help reduce inflammation
• Mindful eating practices support a healthy inflammatory response

Embracing Anti-Inflammatory Foods

Imagine your plate as a colorful palette of health-boosting foods. Here are some inflammation-fighting superstars to include:

• Fatty fish (salmon, mackerel, sardines)
• Berries and leafy greens
• Nuts and seeds
• Olive oil and avocados
• Turmeric and ginger

By incorporating these foods into your meals, you're giving your body the tools it needs to combat inflammation naturally.

Mindful Eating: A Practice for Life

Mindful eating goes beyond just choosing the right foods. It's about being present during meals, listening to your body, and understanding how different foods make you feel. Here are some simple tips to get started:

1. Eat a rainbow of colorful fruits and vegetables
2. Choose whole foods over processed options
3. Slow down and savor each bite
4. Practice gratitude before meals
5. Listen to your body's hunger and fullness cues

Remember, this journey is about progress, not perfection. Go for a C+ don't worry about getting an A. Start with small changes and build from there. Your body will thank you!

For more detailed insights on mindful eating and inflammation, check out my latest blog post

​Read the post here →​

What I'm reading listening to
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​Podcast Interview with Elizabeth Gilbert, author of Eat Pray Love and Big Magic: Creative Living Beyond Fear​

This week, I loved listening to this podcast. I loved it so much that I listened to it more than once.

I first thought I wasn't interested in hearing anything else from Elizabeth Gilbert or Tim Ferriss, but I was gravely wrong. I deeply enjoyed Gilbert's discussion about being a steward of her own well-being, and part of that entails eradicating toxic relationships.

At this moment in my life's journey, the message resonates! She says nobody has an intrinsic right to be in her life, regardless of circumstance or biology.

Many of us don't have great boundaries, and in this case, she has extreme ones. However, I enjoyed hearing how she continually sticks up for her own well-being and growth, even if it is not pleasing to others.

This reminded me of Ichiro Kishimi and Fumitake Koga's book, "The Courage to Be Disliked: The Japanese Phenomenon That Shows You How to Change Your Life and Achieve Real Happiness."

The book is not a riveting read, but just touching on the subject is a powerful reminder that it's okay not to please and that our time here is short, so it's best to get to what matters. I feel the same about this podcast episode.

​Listen here: (Start at 47:21 if you don't have time to listen to the whole interview)

I’m cheering for you. Have a wonderful week!

Dr. Cat 🥰

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Dr. Catherine

Do you have a question you want me to answer? Any wellness challenges you want me to write about? Send them my way, I love hearing from you. Say hi 👋🏻 on Instagram, X, LinkedIn or TikTok I share in those places too.

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© 2024 Dr. Catherine On Wellness. This content may convey general information related to medical conditions, research, testing, treatment, and other healthcare topics. Any such information is provided for informational purposes only. You should always consult a doctor or other health care professional for medical advice or information about diagnosis and treatment.