JOANNA NICOLETTA, Registered Massage Therapist

https://youtu.be/YwADtLl3oF8?feature=shared

A MUST WATCH by American Lung Association on Volitile Organic Compounds in our homes.

As I started looking at my home and all the VOCs in it…. overwhelming….so many contributers….candles, air fresheners, cleaning products, laundry detergents and personal hygiene to name a few.

Changes we’ve made so far to our air quality….not perfect but a start.

No more candles, air fresheners or artificial fragrances ….instead 100% essential oil in diffuser

Open windows daily if able to

Add plants, specially Snake plants 🪴. It’s still debatable but there’s many studies verifying that this plant absorbs some VOCs in the home. It is also one of the only plants that omits more oxygen at night time. Great to have beside your bed! Plus, it’s impossible to kill these things 👍🏻

A more costly investment is to have hepa filter air purifier in the home, especially if you can’t open windows

There’s so much quality research out there to be informed 👍🏻. I’m no expert. Just trying to make better decisions for our home.

I’ve been practicing over 27 years and this past year 2024 was the worst for clients being diagnosed with cancer and life changing illness. The cancer society stats state 2 out of 5 Canadians will be diagnosed - majority being in Ontario.

There are many factors that lead to illness, some many we can’t control or understand but some we can.

Removing toxins from your environment is a journey, not something that just happens. Most of us won’t wake up one day and replace our entire home with organic, chemical-free alternatives. You aren’t alone if this is overwhelming.

I’ve started the journey in my own home, slowly making minor changes. Please if you are also overwhelmed or interested follow along as I will share our journey…

BUT….

I am happy to provide in 2025 a CLINIC SPACE that is primarily non-toxic… free of artificial fragrance, microplastics, harsh chemicals, dyes and phthalates…

I want to provide as safe a treatment space as possibles for my clients. ❤️. Excited for this change…..

Watch emails this Saturday morning. 👍🏻

Watch your emails…. April, May and June calendar opening this weekend. Book your spring wellness!!🌺

PROTEIN PLEASE!

As women’s age increases so does the decline in estrogen which is linked to decreased muscle mass and bone strength…..EAT MORE PROTEIN!

Protein is a nutrient your body absolutely requires to support muscles and prevent muscle loss at any age but especially as we age. It also aids in hormone regulation and weight management- BONUS!
The RDA’s recommendation for a non active adult is to consume roughly 0.4 grams per pound of body weight, of quality protein daily, spaced out throughout the day ( ex. 56 grams of protein for a 140lbs individual) - this amount will be higher for an active adult.

It’s wise to talk with a dietitian or holistic nutritionist for more information on what ‘quality’ protein intake is and what’s best for you and to make sure you have a balance of healthy fats and carbohydrates too👍🏻

Above is one of my favorite breakfasts PROTEIN BOWL😋
- Vegan chocolate protein powder, Enhanced Collagen Protein, Oat Milk and a frozen banana topped with chia seeds, raw sunflower seeds, granola and blueberries. Total amount of protein 43 grams.

Here are some of my go to’s at Costco that clients have suggested over the years👍🏻



https://www.sciencedirect.com/science/article/abs/pii/S8756328219301206

WE DO NOT STOP EXERCISING BECAUSE WE GROW OLD - WE GROW OLD BECAUSE WE STOP EXERCISING - Kenneth Cooper

According to a Harvard Medical Study, after the age of 30, women start to loose on average 4-6 pounds of muscle mass per decade. Not maintaining your muscular strength as we age can start to impact daily living and how our bodies cope with injury and illness. Here are some key benefits of strength training that you may not have thought of as we age…….

* maintains good posture
* helps maintain bone density
* helps boost metabolism for weight maintenance/loss
* aids in injury recovery
* Reduces anxiety
* maintains good blood sugar levels
* improves sleep
* Enhance quality of life - daily tasks like lifting are easier
* Prevention of falls with better proprioception and muscular support for joints
* keep joints healthy

These are just a few reasons!!

My picture above shows strength training at a gym. I’ve been doing this for years. It maintains my strength for my job and helped me recover from a few major injuries. I also have osteoporosis in my genetics so I’m being proactive with maintaining bone density - no fractures for me 😊🤞
Strength training doesn’t mean you have to join a gym. It comes in many forms. You can use weights or simply even just your own body weight- depending on your preference and more importantly on your experience and ability. Here are just some options for strength training.

* Pilates/yoga
* Kettle bells
* Resistance bands
* Free weights
* Weight machines
* Pulley system

If you’re new to strength training seek out guidance from your medical community. Then I encourage you to find a personal trainer or join a class where there’s a trained instructor. It’s important to know how to start and make sure you have the correct form/technique/weight for your ability and that you’re using equipment properly/safely.

AGING IN NOT LOST YOUTH BUT A NEW STAGE OF OPPORTUNITY AND STRENGTH - Betty Friedan

Age and muscle loss - Harvard Health

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

We are not our mothers …….Let’s TALK!!

As our bodies begin to transition in our 50’s we don’t have to quietly except every symptom or change like most of our mothers or grandmothers did.
There are so many resources available to our generation to aid us in being more proactive with this stage of life. When I suggest some of these to my clients it’s unsettling how many women do not know there’s help and alternative s out there. I’ve listed just a few resources below to initiate your own research or to talk to your doctor about.

Don’t feel you have to navigate this transition alone. Talk to you mother, chances are her experience will be similar to yours. Talk to your girlfriends, chances are they aren’t the same, but support each other and learn from each other- don’t be embarrassed, we are all experiencing this transition in some degree. Lastly , talk to your daughters as they get older. Set the stage for them from what you’ve learned and been through. Teach her sooner than later on how to be proactive on how to make her transition as smooth as possible.

Be kind to yourself and start talking….❤️

Pelvic Floor Physiotherapy
* Involves physical methods of strengthening or relaxing the muscles of the pelvic floor to help improve core stability and control over urination, bowel movements, symptoms of pelvic organ prolapse and sexual dysfunction
https://www.verywellhealth.com/pelvic-floor-physical-therapy-5189474

Functional Medicine
https://www.webmd.com/a-to-z-guides/what-is-a-functional-medicine-doctor

Naturopathic Approach to Hormone Therapy/Balance
* look up local naturopath that specializes in hormone/endocrine system

This is 50🎈……or at least a few months shy of it.
I’m not posting to see how many likes I can get but to reach out to women around my age to say ‘Be kind to yourself’ ❤️
This is a crazy time of our lives. It is a time we say goodbye to our children and enter empty nesting. It is a time we start to feel the extra time our aging parents require from us. It is a time we feel and see our bodies forever changing and youth slipping away…. Aches and pains, wrinkles, grey hair… menopause😳
I am no expert in this season of life except for the fact that I’m living it! I do however feel the urge to post as I’ve witnessed for over 25 years through my occupation, so many women who are not kind to themselves during this inevitable transition.
If you are in this season of life with me please follow along the next few weeks. I hope to share some tips that I’ve seen women do that have successfully and gracefully made this transition in life a great one…..