Dr. Kelly Roan, the Chief Operating Partner of Panacea Wellness, brings a unique blend of medical expertise and a passion for enhancing lives through holistic wellness. With a background as an emergency medicine physician, Dr. Roan has worked in multiple locations across the Cleveland, OH, and Dallas, TX areas. In the following article, Dr. Kelly Roan shares invaluable insights and vital tips, tailored to elevate women’s wellness to new heights.
Modern women face busy lifestyles, packed with hectic schedules, challenging work/life balance, and constant technological distractions. It can be difficult to prioritize one’s own health among all the madness! But spending some time and care to focus on personal wellness is crucial to living a long, healthy, and rewarding life.
Dr. Kelly Roan Discusses the Importance of Getting Fit
Starting a new exercise routine can be daunting, but it is imperative for women to maintain an active lifestyle so that they can stay healthy as they age. It’s never too late to start a fitness journey.
Dr. Kelly Roan says that to get started, write down any personal fitness goals so to get a solid handle on what to improve, and how. Don’t push too hard – start slow, and ease into a workout routine. Even just a few minutes a day is better than nothing. It is recommended to get at least 150 minutes of moderate aerobic activity per week, or alternately at least 75 minutes of vigorous cardio per week.
A daily walk can do wonders, and consistency rather than intensity is key to seeing results and staying committed. Women can also make exercise fun by building workout playlist and picking exercises they actually enjoy!
Dr. Kelly Roan says that exercise for women shouldn’t only be about getting thin and losing pounds. Women shouldn’t be afraid of weightlifting. Building muscle can benefit a woman’s overall health, including their bones, which will become more fragile over time without exercise, as well as the ability to recover from injury. If done correctly, strength training can keep the body looking trim and toned.
Monitor the Diet
Diet is the dreaded “D word” among women – a loaded topic that can cause major anxiety. Taking small, simple steps to regulate food intake can improve overall wellness. Rather than focusing on amounts, focus on the nutritional content of what is being consumed.
Dr. Kelly Roan says that when trying to lose weight, food tracking is a great way to get started. There are a few proven methods:
- Calorie counting – Keeping a log of one’s daily intake will provide a true sense of what is being consumed. Individuals may be surprised and find they’re eating more than they think! Be diligent to count every snack. Tracking apps like MyFitnessPal are an easy way to keep a record.
- Portion control – Try estimating portion sizes with your own hand or a dinner plate and divide food groups to “fill” the allotted portion, making sure you’re getting enough of the right things like protein and vegetables. This is a great method for visual learners!
- Intuitive eating – This method is becoming more popular as dieters are breaking away from more restrictive plans. Intuitive eating means listening to the body and what it is craving and act accordingly (within reason). Eat when hungry and, most importantly, STOP when full. This helps with overall psychological wellness too.
Dr. Kelly Roan also notes that incorporating supplements or vitamins into one’s lifestyle can contribute to a woman’s overall nutritional health. There are so many supplements out there, the options can be overwhelming. But there are a few that stand out as beneficial for women’s bodies specifically. They include:
- Vitamin D – This helps the body absorb calcium to strengthen bones. It also builds immunity and boosts mood. Vitamin D is especially important for those who don’t get enough sun.
- Calcium – It cannot be stressed enough that hormonal shifts as women age put them at a higher risk of osteoporosis. Calcium supplements can offset this to help strengthen bones.
- Folate – Especially good for pregnant women, folate is a water-soluble B9 vitamin that helps the body make DNA and metabolize amino acids.
- Fish Oil – Dr. Kelly Roan states that individuals can protect their heart by taking fish oil. Heart disease is the number one killer of women in the U.S., and taking omega 3’s, like those in fish oil, can combat it.
- Iron – Many women are iron deficient (or anemic) due to factors like heavy periods or a plant-based diet. Iron enables the blood to carry oxygen throughout the body – supplementing it will improve overall health!
- Lutein – Lutein is an antioxidant that improves women’s eye health, so it’s especially important if a person has a family history of macular degeneration.
- Magnesium – This powerful mineral is involved in hundreds of enzyme systems regulating the chemicals in the body and will give you a boost especially when living a physically active lifestyle.
Dr. Kelly Roan emphasizes the paramount importance of embracing gratitude as an integral part of one’s wellness journey. It is imperative to acknowledge and appreciate the present state of one’s body, as well as the remarkable progress made thus far. By celebrating both triumphs and setbacks, individuals can construct a fitness, dietary, and supplement regimen that is not only achievable and enduring, but also genuinely enjoyable. This holistic approach is set to catalyze remarkable transformations on the path to well-being.