How to Improve Your Overall Wellness When You’re Uber-Busy: Tips for Women Creators

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As a woman creator, it’s easy to get bogged down by the daily grind. We’re constantly juggling work, family, and social obligations, and it can be tough to find time for ourselves. However, it’s essential to remember that our health should always be a priority. Today, Dr. Stacey Naito shares some tips on how to overcome the hustle and bustle and boost your overall wellness!

(Post written by Julia Merrill of Befriendyourdoc.org
julia@befriendyourdoc.org)

Eat Nutritiously

One of the best ways to improve your overall wellness is to focus on healthy eating. Medical News Today points out that eating nutritious foods will give you more energy and help you keep your mental focus sharp. You don’t have to completely overhaul your diet overnight; just try to make small changes, like substituting fruits and vegetables for processed snacks. You’ll be surprised at how much difference it can make in your overall health.

Move Your Body

Exercise is also crucial for maintaining your health, and it’s essential to get at least 30 minutes of movement every day. If you’re short on time, try breaking up your exercise into shorter 10-minute increments throughout the day. Healthline notes that taking a brisk walk or going for a light jog are excellent options to help relieve stress and improve your overall fitness level.

Change Careers

Sometimes, the best way to improve our wellness is to simplify our lives by eliminating things that cause us stress. If your job is causing you more anxiety than enjoyment, it may be time to start looking for something new.

Fortunately, plenty of online resources can help you create a stellar resume and find the perfect career opportunity. For example, you can use a free resume template and customize it to showcase your science fiction/fantasy work in a professional light. You can also use a free or low-cost website builder to create a stellar portfolio.

If you feel like you could use an educational upgrade before you reenter the business world, you could always go back to school and earn a bachelor’s degree in business. That will definitely open doors and give you a massive advantage over the competition. Also, thanks to the flexibility of online learning platforms, you can proceed at your own pace, from the comfort of your home, without having to take too much time off.

Start a Company

Starting a business can also be a great way to improve your overall health and well-being. When you’re your own boss, you have the flexibility to design a work schedule that works for you. You can also take advantage of tax breaks and other benefits of owning your own business. Here are a few tips for launching a company out of your creative passion:

  • Find a niche: When starting a business, it’s essential to find a niche market. This will help you focus your marketing efforts and connect with potential customers who are interested in what you have to offer.
  • Do your research: Before starting any business, it’s important to do your research and make sure you have a solid plan in place. This includes everything from your business model to your target market.
  • Select a legal structure: One of the first decisions you’ll need to make when starting a business is selecting a legal structure. This will determine things like how you file your taxes and how much liability protection you have. Many entrepreneurs form an LLC because of the liability protection and tax flexibility. Keep in mind that you can establish an LLC through an online service, but you’ll want to research which formation service is the best fit for you.
  • Get insured: Insurance is another important consideration when starting a business. Make sure you have the proper coverage in place to protect yourself and your business from potential.
  • Create a marketing plan: Once you have your niche and business plan in place, it’s time to start marketing your company. There are many ways to market your business, including online advertising, social media, and traditional methods like print or television ads.

Conclusion

Making small changes in your daily routine can have a big impact on your overall health and well-being. Remember to focus on healthy eating, exercise, and reducing stressors in your life. If you’re not happy with your current career situation, don’t be afraid to make a change. And if you’ve ever thought about starting your own business, now may be the perfect time to take the plunge!
Dr. Stacey Naito is an artist, as well as a board-certified family practice physician. Scroll down to leave a reply!

The Day I Became A Doctor

Despite the fact that I had wanted to become a doctor from the time I was eight years old, the idea of going through grueling training intimidated me, so I kept putting off that goal. It was actually quite rewarding and fulfilling for me to zigzag through a number of different jobs (the most prominent were personal trainer, personal assistant to a famous stand-up comic, and optometric technician) after I graduated from college. Because I allowed myself some wiggle room, I finally came full circle and realized that the most fulfilling career choice for me would be in medicine. After prepping, taking the MCAT, and applying to medical school, I was accepted and spent the next four years studying the discipline which had attracted me so much as a child.

The day of my graduation from medical school was quite special, partly because my mother was beaming from ear to ear, my then-husband was excited for me, and my father actually made a point of attending the event. I will never forget my mom placing the Kelly green and white graduation hood (the color combo for medicine) over my head and across my back, signifying my graduation from medical school, It was indeed one of the most meaningful and special moments in my entire life.

Goals to Give You the Confidence to Return to the World

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Check out this inspiring and motivating article written by Camille Johnson on how to get back in gear after being on lockdown for so long.

Do you lack the confidence to re-enter the world after being indoors for an extended period of time? Maybe you lost your job due to the pandemic and are just now going back to work. Or maybe you were affected by lockdowns and are just now finding it safe to socialize again. Whatever the reason, it’s important to make sure you are confident enough to get back into the swing of things. Employ the tips below to help you build the confidence you need to overcome your fears.

Build your confidence and fitness with customized nutrition and fitness programs from Stacey Naito!

The Importance of Setting Goals

Setting goals is one of the most important parts of any lifestyle change. With just a few small changes, it’s possible to dramatically improve your life.

Many people have trouble setting and achieving their goals. This is because they don’t have a clear idea of what they want or need in their lives.

To avoid this, create a list of goals to give yourself the confidence you need to take on the world again. You could create lists with short-term, mid-term, and long-term goals that will help you reach your ultimate goal: happiness!

Reduce Debt, Reduce Stress

Debt is a major source of stress for many people, with 47% of Americans feeling overwhelmed by their debt. While there are a number of factors contributing to the level of debt Americans hold, one major factor is student loans.

Some people might believe that they are not able to take on more debt as they try to pay off existing balances. However, there are ways you can reduce your debt while still saving money, such as refinancing your home.

Refinancing allows qualified homeowners to decrease the equity in their homes and free up cash or reduce their monthly mortgage payments. Additionally, refinancing can be beneficial if you’re looking to take out a different type of loan. For instance, some people refinance a low-interest mortgage for one with an even lower rate.

Go Back to School

Oftentimes, people stop going to school when they get married and have children or they simply start to feel overwhelmed with life. But if you’re interested in progressing in your career, then why not consider going back to school?

Back in the day, it was common for people to care for their kids as a stay-at-home mom. In today’s society, women and men work outside the home. That said, being a working parent can be extremely difficult, and sometimes it might seem like there isn’t an alternative.

Fortunately, there is hope! Going back for an online degree in business, criminal justice, or nursing allows you to complete your education in a more flexible way. It also offers a lot of perks, such as:

  • The ability to balance work, family, and school
  • Not having to commute every day
  • Learning at your own pace
  • No dorm fees

If you’re considering going back to school for a degree or certificate program, now is the perfect time. It’s an investment that can pay off for years to come in higher wages and better job prospects.

In Closing

Setting goals, both short and long term, is not only a great way to stay on track, but it gives you the confidence to return to the world. When you are clear about what you are trying to accomplish, it’s easier to plan a course of action.

Doctor, Heal Thyself

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One thing I never thought about before I went to medical school was how much I would be exposed to various illnesses as a physician. I guess you could say it’s an occupational hazard, but it can be downright frightening when you are exposed to some of the most virulent microbes which circulate in communities and in hospital environments. You’re bound to catch something at intervals.

Most people think of hospitals as disease-riddled, and they’re pretty much correct. But there are other places which have the potential to make you too weak to whip a gnat.

One of the worst environments is the pediatric setting, in which walking Petri dishes, also known as children, traipse into the clinic and somehow fling their nasty germs onto you. Before you know it, you are struck with a horrific infection that require an army of medications before you begin to feel human again. I remember spending the majority of my time in every single pediatrics rotation I completed, whether it was as a student, intern, or resident, so ill that I spent my days feeling like I had been hit by a truck, with a pressure cooker for a noggin, fuzzy-brained and miserable from whatever pathogen those little brats had brought to me.

Another microbe-filled gathering place is urgent care, a setting in which I have worked regularly over the past couple of years. Last year, when I was working more shifts than ever, I contracted three upper respiratory infections which progressed to bronchitis, and developed acute gastroenteritis (stomach flu) twice. Thank goodness I always get a flu shot every fall, otherwise I am sure I would have been hit with influenza as well. I see patients who are so sick that they can barely stay awake during their exams, people who have no business being out in public.

I recently saw a young female patient with a 103 degree fever who looked very ill, so I tested her for strep throat and influenza A&B. The nurse on staff asked if I wanted both, to which I replied, “Absolutely. I wouldn’t be surprised if both tests lit up like Christmas trees.” And they did. She actually had both influenza A and streptococcal pharyngitis. Poor girl.

It’s my duty as a physician to care for others, and I take it very seriously. But I will admit that my attitude towards my own illnesses is similar to the attitude of the Black Knight. My attitude is that it’s “only a flesh wound”, or “just a scratch” when I am ill or injured, so when I finally break down and admit that I am ill or injured, I am definitely in a bad place physically.

I suspect this attitude is similar to that of other physicians. So keep that in mind when you see that your provider is under the weather. We are only human as well.

It’s Dr. Naito, NOT Dr. Stacey

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Proud to be a Doctor vector emblem design

Some of you are in the habit of referring to physicians by their first names, tacking on “doctor” before the name. In all honesty, those of you who do this are quite honestly showing disrespect in doing so, even if it isn’t your intention.

Please bear in mind that we physicians must endure four years of medical school, anywhere from 3 to 7 years of residency training, and for some physicians, additional years spent in fellowships. In addition, we must keep up with continuing medical education (my yearly requirement is at least 50 hours), maintain licensure, and recertify every few years for our board certification credentials.

So when doctors bristle at you calling them, “Doctor Bob”, “Doctor Stacey”, or “Doctor Karen”, don’t be surprised. It’s not cute, it’s far too casual, and again, it’s downright disrespectful.

I do NOT like being referred to as Dr. Stacey at all. I worked very hard to become a physician, and I deserve to be referred to properly. In addition, I refer to other physicians as Dr. (last name) at all times, unless a colleague gives me permission to refer to him or her on a first name basis.

If you have an issue pronouncing a doctor’s last name, ask the doctor for assistance in pronunciation. Sometimes, the physician may suggest that you use the first letter of the last name as an abbreviated version. For example, I could be referred to as “Doctor N”, which I am fine with. I will not respond well to “Doctor Stacey” or “Stacey” by a patient.

In case you were wondering, Naito is pronounced like “night”, with a long “o” at the end.

Are there any medical doctors out there who would like to chime in on this one?

Consistency (Updated Post)

As a physician, I am as much a therapist as I am a physical healer, and am well aware of the vital connection between mind, spirit and body. I have also seen how closely linked emotional stress is to development and exacerbation of physical ailments. What concerns me is when people abandon healthy habits during times of adversity, because it is at those times that some structure would provide balance to their lives.

A common question I hear from patients, clients, and strangers I meet is, “How can you maintain a regular exercise schedule and pack your food all the time with your busy careers?”, to which I respond, “I just do it.” Working out and eating right are as essential to me as sleeping and brushing my teeth. It never occurs to me to abandon healthy habits during stressful times. I recently went through a particularly difficult month during which I took a rigorous board certification exam, went through a residential move, and traveled to four destinations (two for my medical career, two for fitness and bodybuilding) over a two week period. Though I didn’t work out my usual six days per week, I did manage to train four to five days per week, every single week. The regular workouts gave me structure and balance which helped me to burn off some of the stress I was under, regulated my sleep cycle, and just plain felt good. In addition, I traveled with clean foods and lots of water, packing them and making sure I stayed on track.

Why would I push myself like this? Because I know that consistency is key to maintaining balance in one’s life. When I am consistent with my workouts and food, I maintain structure and focus and do not allow excuses of an insanely busy schedule to deter me from my mission to live an optimally healthy lifestyle. I know that if I were to deviate from a healthy lifestyle, I wouldn’t have the energy to push through my to-do list, and I certainly wouldn’t be very happy either. No matter whether I am traveling, working, or enjoying a rare free day for myself, I make sure to invest in myself every single day.

When I worked the Arnold Sports Festival Expo in Columbus, Ohio earlier this month, I made sure to drink plenty of water, filling up my one liter container 3 to 4 times each day. I also brought my Hot Logic Mini with me (https://youtu.be/GQltYTRLTC4) and had meals from Icon Meals with me, and I made sure to consume a meal every 3 hours to keep my energy levels up. If you are committed to living a healthy lifestyle, you will find ways to stay in line!

If you make an investment in yourself by being consistent with your exercise and meal habits, you will be rewarded with greater balance in your life and better health. Don’t you deserve that?

Yes I Write Prescriptions. No I Won’t Write One For Your Brother.

As a fully licensed, board-certified physician, I have written my share of prescriptions over the years for medications, imaging studies, etc. I recognize that it is an incredible honor and privilege to be able to write scripts, and I never take advantage of it. However, there are people out there who think nothing of asking me to write prescriptions for them, simply because I am a fully credentialed physician conveniently standing there in front of them. What is especially irritating is when people dare to ask me to conduct curbside consultations or write prescriptions for their family members or loved ones who not only aren’t there with them to be examined, but who are complete strangers to me. Tell me, how in the world am I supposed to conduct a medical evaluation on a complete stranger, sight unseen? These same individuals also tend to get offended when I kindly tell them that their loved one needs to be seen in person by a qualified medical professional who can assess their condition and administer the appropriate treatment.

So if you are the kind of person who is in the habit of asking doctors to do similar favors for you or your family, please understand that your requests are unreasonable and inappropriate. If your husband, sister, son, cousin, or best friend needs medical attention, do the responsible thing and either tell that person to go see a doctor, or take that person to the doctor.

What Do You Take For Granted?

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Chances are that you probably take many things in your life for granted. For example, you probably take for granted that you will wake up to face another morning. You may take for granted that you have job security or financial security. You may take your good health for granted, or you may have resigned yourself to sub-optimal health while taking for granted that you will somehow overcome the inevitable consequence of poorly managed illness. You may take your relationship or marriage for granted, assuming that because you have a partner whom you love and who presumably loves you back, you will never be alone or have to struggle with being single again. You may take for granted that your home is completely safe from violence, thieves, or natural disasters.

Never, EVER take anything you have in your life for granted. Anything can be stripped away from you in a heartbeat. The saying, “hope for the best, but prepare for the worst” has some utility in reminding us to pay attention and take steps to ensure our comfort, our safety, our health, our sanity. Nothing we have is permanent. It’s all on loan until we move on from this physical realm.

I know this sounds depressing, but it isn’t meant to be. It is simply a reminder to pay attention to what you are blessed with, to appreciate it, and to realize that just because you enjoy it and it has given you comfort or joy, doesn’t mean that it will last. Don’t count on it. Live every day as if it was your last.

I Hate Taking Selfies

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Both of my parents used to put me in front of cameras all the time, which largely explains why I am so comfortable in front of them. I am very much at ease before a still camera, and am usually fine in front of a moving one, even if I have to improvise or read cold. I have never really shied away from the camera lens like some people tend to do, and am usually happy to join in a group picture when asked to do so.

All bets are off when I have to take a selfie. I have stubbornly remained on the Android boat and refuse to cross over to the iPhone world, and as a result I have to deal with a camera which, quite frankly, sucks, especially when in selfie mode. I have an oval face, but my phone camera wants to make me look like I have a long, weird horse face! My phone camera is also completely incapable of capturing ideal lighting conditions. Since I want people to see me in my natural, everyday state, and am very reluctant to use filters on my social media posts, I realize that many of my social media posts which feature a selfie don’t exactly make me look my best.

As if that wasn’t enough to discourage me from taking selfies, I also don’t enjoy the process of looking at myself and trying to line up a picture. When someone else is photographing or filming me, I allow myself to relax and trust the person who is capturing my likeness. When I take selfies with my phone, I become easily and quickly bored with the activity. It’s not like me to spend massive amounts of time in front of a mirror, fussing and primping, so I certainly don’t enjoy spending additional time taking pictures of myself.

Here’s my M.O. for taking selfies: I think of a good setup for the shot, then I take between two and eight selfies. I know you selfie experts are probably horrified by the paltry amount of selfies I take, and are ready to tell me, “No wonder you don’t get good selfies!” I know that the most dedicated Instagram selfie takers will often take over a hundred versions of a selfie and sift through them to find the most flattering images, but I don’t have that kind of time!

I have spoken with branding people who say that it is worth taking time to snap the perfect selfie, but I have careers and a life outside of social media, and in that real world, time is money. If I don’t get my work done, I don’t get paid. And no one will have sympathy for me if I tell them I need a couple of hours each day to take the perfect batch of selfies. Since I also apply a five-minute face each day (concealer, brow pencil, eyeliner, mascara, blush, translucent powder and lipstick…NO foundation, bronzer, eyeshadow, lipgloss for my daily look!), I am not prepping for selfies all the time.

Who else out there hates taking selfies? IMAG0893