The Whitsdom Press

Tag: womens health

  • 10 Steps to Mental Fitness: Nurturing Your Mind for Resilience and Well-being

    In the fast-paced world we live in, where stress, uncertainty, and challenges seem to be constant companions, maintaining good mental health has become more crucial than ever. Just as we exercise our bodies to stay physically fit, it’s essential to dedicate time and effort to nurture our mental well-being. Here are 10 steps to mental fitness that can help you build resilience, cope with stress, and lead a more fulfilling life:

    1. Practice Mindfulness: Mindfulness involves being fully present in the moment, without judgment. Take time each day to engage in mindfulness practices such as meditation, deep breathing exercises, or simply paying attention to your surroundings. Mindfulness can help reduce stress, improve focus, and enhance overall well-being.
    2. Cultivate Gratitude: Gratitude is a powerful tool for mental fitness. Take a few moments each day to reflect on the things you’re grateful for, whether it’s a supportive friend, a beautiful sunset, or a warm cup of tea. Cultivating gratitude can shift your perspective, increase happiness, and reduce negative emotions.
    3. Stay Active: Physical activity isn’t just beneficial for your body; it’s also great for your mind. Regular exercise has been shown to improve mood, reduce anxiety and depression, and enhance cognitive function. Find activities that you enjoy, whether it’s going for a walk, practicing yoga, or playing a sport, and make movement a regular part of your routine.
    4. Connect with Others: Human connection is essential for mental well-being. Make an effort to nurture your relationships with friends, family, and community members. Spend quality time with loved ones, engage in meaningful conversations, and seek support when you need it. Strong social connections can provide a sense of belonging, reduce feelings of loneliness, and offer emotional support during challenging times.
    5. Set Boundaries: Learning to set boundaries is crucial for protecting your mental health. Be assertive about your needs and priorities, and don’t be afraid to say no to things that drain your energy or cause stress. Establishing healthy boundaries can help you maintain balance, preserve your mental and emotional resources, and prevent burnout.
    6. Prioritize Self-Care: Self-care is not selfish; it’s essential for mental fitness. Make time for activities that nourish your mind, body, and soul, whether it’s taking a relaxing bath, indulging in a hobby, or spending time in nature. Listen to your body and give yourself permission to rest and recharge when needed.
    7. Practice Resilience: Resilience is the ability to bounce back from adversity and grow stronger in the process. Cultivate resilience by reframing challenges as opportunities for growth, learning from setbacks, and staying flexible in the face of change. Focus on what you can control, maintain a positive outlook, and seek support when needed.
    8. Engage in Lifelong Learning: Keep your mind sharp and stimulated by engaging in lifelong learning. Whether it’s reading books, taking courses, or exploring new hobbies, learning new things can help keep your brain active, boost self-esteem, and enhance overall well-being.
    9. Limit Screen Time: While technology can be a valuable tool, excessive screen time can take a toll on your mental health. Set boundaries around your use of electronic devices, especially social media, and prioritize real-life interactions and activities. Taking breaks from screens can help reduce stress, improve sleep quality, and foster deeper connections with others.
    10. Seek Professional Help When Needed: Lastly, don’t hesitate to seek professional help if you’re struggling with your mental health. Therapists, counselors, and other mental health professionals are trained to provide support, guidance, and treatment for a wide range of mental health issues. Asking for help is a sign of strength, and it can lead to significant improvements in your well-being.

    In conclusion, prioritizing mental fitness is essential for living a fulfilling and balanced life. By incorporating these 10 steps into your daily routine, you can nurture your mind, build resilience, and cultivate greater well-being. Remember that mental fitness is an ongoing journey, so be patient and kind to yourself as you navigate the ups and downs of life.

    EXTRA: Here are some recommendations for good books about mental wellness:

  • Considering a BBL? Safety First, Curves Second

    The Brazilian Butt Lift (BBL) has become a popular surgery, with celebrities like Cardi B and Iggy Azalea openly discussing their experiences. But like any cosmetic procedure, a BBL comes with risks. Before you get swept away by the dream of a curvier figure, let’s get informed.

    This surgery removes fat from areas like your stomach or thighs and injects it into your buttocks to create a fuller, rounder shape. It can also involve liposuction to sculpt your waist and hips for a more dramatic hourglass figure. Many celebrities and social media influencers have chosen BBLs. In a 2018 interview, rapper and reality TV star Cardi B spoke about wanting a fuller figure after giving birth. She emphasized the importance of choosing a qualified surgeon, stating “It’s not about getting your body done, but getting it done right.” On an Instagram Live video, (that’s no longer viewable) Cardi B  revealed that she started the process of removing the silicone (or biopolymers) from her butt. She went on and gave some strong advice regarding the procedure.

    All I’m going to say is that if you’re young, if you’re 19, 20, 21, and sometimes you’re too skinny, and you be like, ‘OMG I don’t have enough fat to put in my a–,’ so you result to a– shots, DON’T!

    Rapper and model, Iggy Azalea, has been open about her BBL, mentioning it boosted her confidence on stage. However, she’s also addressed unrealistic expectations, reminding fans that social media portrays a filtered version of reality.

     

    Gia Mayhem, also known as “Rollie” on Zeus Network’s “One Mo’ Chance” and “Baddies West/South/East/Caribbean” has a series airing on Zeus Network called “Transforming Rollie” this year with her raw and uncut surgical journey of transforming her body. “Yeah, there (are) other ways to lose weight, but this is my choice. I wanna lose it this way,” Rollie says in the show’s official trailer.

    The allure of quick, affordable curves can be tempting, but there’s a dangerous side to BBLs.  Unlicensed practitioners, often operating in makeshift clinics, are putting lives at risk. These procedures can lead to:

    • Serious Infections: Performed in unsanitary conditions, these surgeries can introduce harmful bacteria into the body, leading to life-threatening infections.
    • Fat Embolism: Improper injection techniques can cause fat to enter the bloodstream, blocking vital organs.
    • Organ Damage: Injected fat can migrate and damage organs like the lungs or buttocks. 

     

                            
    Model JackyOh to the left; model Jocelyn Cano to the right

    Sadly, BBLs have made headlines for the wrong reasons. Remember social media influencer JackyOh’s tragic death after an unlicensed procedure? Remember Joselyn Cano — another social media influencer and model who passed away following complications from a BBL surgery? Their stories, and others like them, highlight the importance of choosing a board-certified plastic surgeon with extensive experience in BBLs. 

    A board-certified surgeon will recommend the technique best suited to your body and desired outcome.  Let’s break down the key steps to ensure you prioritize your well-being throughout this process:

    Board Certification is Non-Negotiable. Only entrust your body to a board-certified plastic surgeon with extensive experience in BBLs. Verify their credentials through organizations like the American Society of Plastic Surgeons (ASPS) or the American Board of Plastic Surgery (ABPS). Law enforcement and medical professionals are cracking down on these dangerous practices.  In Houston, Texas, in May 2023, authorities shut down a clinic operating illegally and arrested 41-year-old Margui Castillo.  Castillo, who was not a licensed medical professional, had been performing injectable cosmetic procedures, including “liquid rhinoplasty” with fillers.  This case highlights the dangers of entrusting your body to someone unqualified.  The Texas Medical Board has issued a cease-and-desist order against Castillo, and investigations are ongoing.

    Experience Matters. Look for a surgeon who has performed numerous successful BBLs and can showcase realistic before-and-after photos. Don’t be afraid to ask questions about their specific techniques and safety protocols. Online reviews can be helpful as well. Look for patient reviews on reputable platforms, but remember, these are just one piece of the puzzle. A consultation is essential. By prioritizing safety and choosing a qualified surgeon, you can significantly reduce the risks associated with BBL surgery and achieve your desired results with confidence. Don’t let the allure of quick fixes cloud your judgment. Remember, your health and well-being are far more valuable than any temporary trend.

    When you’re at your consultation, honesty is key. Be upfront about your medical history, desired results, and any concerns you have. A good surgeon will listen attentively and discuss realistic expectations. Watch out for the red flags. Beware of surgeons who pressure you for a quick decision or offer suspiciously low prices. Cutting corners on safety is never worth the risk. Ask about anesthesia,  the type of anesthesia used, and the qualifications of the anesthesiologist.

    Before surgery, you will need Pre-Operative Clearance by your surgeon who will conduct a thorough medical evaluation to ensure you’re healthy enough for surgery. This might involve stopping certain medications, maintaining a healthy diet, and avoiding smoking or alcohol for a specific period. I cannot stress enough to follow instructions carefully during this period. Lastly, ensure your BBL is performed in a fully equipped, accredited surgical center with proper emergency protocols in place.

    Your surgeon will provide detailed instructions on pain management, wound care, and compression garments. Following these diligently is crucial for a smooth recovery. Listen to your body because healing takes time. Don’t rush the process and prioritize rest. Recognize the warning signs of potential complications, such as severe pain, fever, or difficulty breathing. If you experience any of these, seek immediate medical attention.

    Recovery from a BBL is no walk in the park. Expect swelling, bruising, and discomfort for several weeks. You’ll likely need to wear a compression garment for months and avoid sitting directly on your buttocks.  Think support pillows, patience, and prioritizing rest. While results can be stunning, remember, a BBL isn’t a magic bullet. Maintaining your curves requires a healthy lifestyle. Exercise and a balanced diet are key to keeping your booty looking its best.

    A BBL can be a confidence booster, but it’s a serious decision. The desire for a curvier figure can be strong, but when it comes to BBLs, safety should be your top priority. Not all BBLs are created equal! There are different techniques for BBLs, and each carries its own set of risks.  Be wary of the extreme results showcased online on social media. Just because someone like a social media influencer achieved a dramatic transformation, doesn’t mean it’s safe for everyone. Do your research, prioritize safety, and be realistic about expectations. Remember, true beauty comes from feeling good inside and out.

  • The Truth About Brazilian Butt Lifts: Risks and Realities

    The Brazilian Butt Lift (BBL) has become a popular surgery, with celebrities like Cardi B and Iggy Azalea openly discussing their experiences. But like any cosmetic procedure, a BBL comes with risks. Before you get swept away by the dream of a curvier figure, let’s get informed.

    This surgery removes fat from areas like your stomach or thighs and injects it into your buttocks to create a fuller, rounder shape. It can also involve liposuction to sculpt your waist and hips for a more dramatic hourglass figure. Many celebrities and social media influencers have chosen BBLs. In a 2018 interview, rapper and reality TV star Cardi B spoke about wanting a fuller figure after giving birth. She emphasized the importance of choosing a qualified surgeon, stating “It’s not about getting your body done, but getting it done right.” On an Instagram Live video, (that’s no longer viewable) Cardi B  revealed that she started the process of removing the silicone (or biopolymers) from her butt. She went on and gave some strong advice regarding the procedure.

    All I’m going to say is that if you’re young, if you’re 19, 20, 21, and sometimes you’re too skinny, and you be like, ‘OMG I don’t have enough fat to put in my a–,’ so you result to a– shots, DON’T!

    Rapper and model, Iggy Azalea, has been open about her BBL, mentioning it boosted her confidence on stage. However, she’s also addressed unrealistic expectations, reminding fans that social media portrays a filtered version of reality.

    Gia Mayhem, also known as “Rollie” on Zeus Network’s “One Mo’ Chance” and “Baddies West/South/East/Caribbean” has a series airing on Zeus Network called “Transforming Rollie” this year with her raw and uncut surgical journey of transforming her body. “Yeah, there (are) other ways to lose weight, but this is my choice. I wanna lose it this way,” Rollie says in the show’s official trailer.

    The allure of quick, affordable curves can be tempting, but there’s a dangerous side to BBLs.  Unlicensed practitioners, often operating in makeshift clinics, are putting lives at risk. These procedures can lead to:

    • Serious Infections: Performed in unsanitary conditions, these surgeries can introduce harmful bacteria into the body, leading to life-threatening infections.
    • Fat Embolism: Improper injection techniques can cause fat to enter the bloodstream, blocking vital organs.
    • Organ Damage: Injected fat can migrate and damage organs like the lungs or buttocks. 

     

                            
    Model JackyOh to the left; model Jocelyn Cano to the right

    Sadly, BBLs have made headlines for the wrong reasons. Remember social media influencer JackyOh’s tragic death after an unlicensed procedure? Remember Joselyn Cano — another social media influencer and model who passed away following complications from a BBL surgery? Their stories, and others like them, highlight the importance of choosing a board-certified plastic surgeon with extensive experience in BBLs. 

    A board-certified surgeon will recommend the technique best suited to your body and desired outcome.  Let’s break down the key steps to ensure you prioritize your well-being throughout this process:

    Board Certification is Non-Negotiable. Only entrust your body to a board-certified plastic surgeon with extensive experience in BBLs. Verify their credentials through organizations like the American Society of Plastic Surgeons (ASPS) or the American Board of Plastic Surgery (ABPS). Law enforcement and medical professionals are cracking down on these dangerous practices.  In Houston, Texas, in May 2023, authorities shut down a clinic operating illegally and arrested 41-year-old Margui Castillo.  Castillo, who was not a licensed medical professional, had been performing injectable cosmetic procedures, including “liquid rhinoplasty” with fillers.  This case highlights the dangers of entrusting your body to someone unqualified.  The Texas Medical Board has issued a cease-and-desist order against Castillo, and investigations are ongoing.

    Experience Matters. Look for a surgeon who has performed numerous successful BBLs and can showcase realistic before-and-after photos. Don’t be afraid to ask questions about their specific techniques and safety protocols. Online reviews can be helpful as well. Look for patient reviews on reputable platforms, but remember, these are just one piece of the puzzle. A consultation is essential. By prioritizing safety and choosing a qualified surgeon, you can significantly reduce the risks associated with BBL surgery and achieve your desired results with confidence. Don’t let the allure of quick fixes cloud your judgment. Remember, your health and well-being are far more valuable than any temporary trend.

    When you’re at your consultation, honesty is key. Be upfront about your medical history, desired results, and any concerns you have. A good surgeon will listen attentively and discuss realistic expectations. Watch out for the red flags. Beware of surgeons who pressure you for a quick decision or offer suspiciously low prices. Cutting corners on safety is never worth the risk. Ask about anesthesia,  the type of anesthesia used, and the qualifications of the anesthesiologist.

    Before surgery, you will need Pre-Operative Clearance by your surgeon who will conduct a thorough medical evaluation to ensure you’re healthy enough for surgery. This might involve stopping certain medications, maintaining a healthy diet, and avoiding smoking or alcohol for a specific period. I cannot stress enough to follow instructions carefully during this period. Lastly, ensure your BBL is performed in a fully equipped, accredited surgical center with proper emergency protocols in place.

    Your surgeon will provide detailed instructions on pain management, wound care, and compression garments. Following these diligently is crucial for a smooth recovery. Listen to your body because healing takes time. Don’t rush the process and prioritize rest. Recognize the warning signs of potential complications, such as severe pain, fever, or difficulty breathing. If you experience any of these, seek immediate medical attention.

    Recovery from a BBL is no walk in the park. Expect swelling, bruising, and discomfort for several weeks. You’ll likely need to wear a compression garment for months and avoid sitting directly on your buttocks.  Think support pillows, patience, and prioritizing rest. While results can be stunning, remember, a BBL isn’t a magic bullet. Maintaining your curves requires a healthy lifestyle. Exercise and a balanced diet are key to keeping your booty looking its best.

    A BBL can be a confidence booster, but it’s a serious decision. The desire for a curvier figure can be strong, but when it comes to BBLs, safety should be your top priority. Not all BBLs are created equal! There are different techniques for BBLs, and each carries its own set of risks.  Be wary of the extreme results showcased online on social media. Just because someone like a social media influencer achieved a dramatic transformation, doesn’t mean it’s safe for everyone. Do your research, prioritize safety, and be realistic about expectations. Remember, true beauty comes from feeling good inside and out.

  • Kickstart Your Journey to a Healthier You in 2024: Tips for a Stronger Mind, Body, and Spirit

    The new year is a great opportunity to reflect on your goals, habits and lifestyle, and to make some positive changes that can improve your well-being. Whether you want to lose weight, reduce stress, boost your mood, or simply feel more energized, here are some tips on how to start 2024 out the right way on your path to a healthy mind, body and spirit.

    1. Eat well. Nutrition is the foundation of good health, and eating a balanced diet that includes plenty of fruits, vegetables, whole grains, lean protein, healthy fats and water can help you maintain a healthy weight, prevent chronic diseases, and support your immune system. Try to avoid processed foods, added sugars, salt and alcohol, and eat mindfully by paying attention to your hunger and fullness cues.

    2. Move more. Physical activity is not only good for your body, but also for your mind. It can help you burn calories, strengthen your muscles and bones, improve your cardiovascular health, lower your blood pressure and cholesterol levels, and reduce your risk of diabetes and some cancers. It can also boost your mood, relieve stress, enhance your memory and cognitive function, and promote better sleep quality. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling or swimming, and include some strength training and flexibility exercises as well.

    3. Sleep well. Sleep is essential for your mental and physical health, as it allows your body and brain to rest, repair and regenerate. Lack of sleep can impair your immune system, increase inflammation, affect your mood and concentration, and increase your risk of obesity, diabetes, heart disease and stroke. To improve your sleep hygiene, try to stick to a regular sleep schedule, avoid caffeine, alcohol and nicotine before bed, limit screen time in the evening, create a comfortable and dark sleeping environment, and relax before bedtime with some meditation, reading or music.

    4. Manage stress. Stress is inevitable in life, but too much of it can have negative effects on your health and happiness. Chronic stress can weaken your immune system, raise your blood pressure and blood sugar levels, disrupt your digestion and hormones, cause anxiety and depression, and interfere with your sleep and relationships. To cope with stress effectively, you need to identify the sources of stress in your life and find healthy ways to deal with them. Some examples are: practicing gratitude, positive thinking and affirmations; setting realistic and achievable goals; prioritizing and organizing your tasks; delegating or saying no when necessary; seeking social support from friends and family; engaging in hobbies and leisure activities; meditating or doing yoga; breathing deeply or doing progressive muscle relaxation; or seeking professional help if needed.

    5. Nurture your spirit. Your spiritual health is about finding meaning, purpose and connection in life. It can help you cope with challenges, overcome adversity, and achieve personal growth. There are many ways to nurture your spirit, depending on your beliefs and values. Some examples are: following a faith or religion; praying or attending a service; reading inspirational books or quotes; listening to uplifting music or podcasts; volunteering or donating to a cause; spending time in nature or with animals; expressing yourself creatively through art or writing; or joining a community or group that shares your interests.

    In conclusion, the start of a new year is a great time to focus on improving your health and well-being. By incorporating some of the tips we discussed in this blog post, such as setting achievable goals, making small changes to your lifestyle, and seeking support from loved ones or professionals, you can work towards becoming a healthier and happier version of yourself in 2024. Remember to prioritize self-care, listen to your body, and celebrate your progress along the way. 
    Here’s to a healthier you in the new year!