Holistic Wellness Solutions, PLLC

10/29/2025

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Iron deficiency is a common condition during perimenopause, the period of transition before menopause. It occurs when the body does not have enough iron to meet its needs.

“Low iron puts all organ systems under stress as they work harder to respond and make up for the deficit. The effects of low iron on quality of life during the menopause transition and beyond are increasingly apparent.” - Emma Bardwell,

Top things to know about iron deficiency and perimenopause:
* Heavy menstrual bleeding is a leading cause of low iron in women and people with cycles worldwide.
* Hormonal changes during perimenopause can increase the risk of heavy bleeding.
* Untreated iron deficiency can lead to anemia, a condition where the body doesn’t have enough iron to create healthy red blood cells.
* Common symptoms of iron deficiency anemia include fatigue, weakness, pale skin, joint inflammation, heart palpitations and shortness of breath, to name a few
* Tracking your bleeding patterns and cycle-related experiences with Clue can help you identify iron deficiency before it becomes anemia.
We, At Holistic Wellness Solutions, are poised to help you manage your Menopausal Transition Period, naturally.

10/17/2025

10/01/2025

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-tober” is Breast Health Awareness Month — a perfect time to promote wellness, education, provide resources and meaningful support.
Breast Health - Know Your Body” ✨Breast self-exam; early detection is key 🔑
✨Peri Menopause/Menopause & Inflammation: What’s the Link?
✨Estrogen’s Anti-Inflammatory Role
• Estrogen helps regulate the immune system and keeps inflammation in check.
• During menopause, estrogen levels drop, which can lead to:
• Increased levels of inflammatory markers (like C-reactive protein)
• Greater sensitivity to stress, poor sleep, and poor diet — all of which drive inflammation…. 🪴🌿 🤌🏽

M: Movement 💃🏽
E: Exercise 🏋🏽‍♀️
A: Analgesics/Anti-Inflammatories (Turmeric Tea)
T:Therapy (PT, Heat Therapy, Cupping, Coining)

09/17/2025

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🍁 5 Fall-In Wellness Points for Healthy Living 🍁

🍎 1. Eat Seasonally
Fuel your body with fall’s best:
• Apples, pumpkins, squash, root veggies
• Boosts immunity & supports digestion
😴 2. Prioritize Rest & Sleep
Shorter days = more reason to rest:
• Stick to a sleep schedule
• Create a calming nighttime routine
🚶‍♂️ 3. Move More, Outdoors
Fall is perfect for fresh-air fitness:
• Brisk walks, hikes, or outdoor yoga
• Movement improves mood & energy
🧠 4. Support Your Mental Wellness
Mind your mind as seasons shift:
• Practice mindfulness or journaling
• Try light therapy if needed

🍵 5. Boost Your Immunity
Stay strong through seasonal changes:
• Eat foods rich in Vitamin C & D
• Drink herbal teas & stay hydrated
• Wash hands, get sunshine

09/03/2025

GLP-1 receptor agonists (like semaglutide, liraglutide, etc.) can be very effective for weight loss, but preventing weight regain requires intentional effort beyond just taking the medication. Here are three important things to focus on while using GLP-1 to help maintain your results long term:⸻1. Build Sustainable Eating Habits • Why it matters: GLP-1 medications reduce appetite, but when the dose is reduced or stopped, hunger can return—and if habits haven’t changed, weight can come back. • What to do: • Focus on high-protein, high-fiber, and whole-food meals to promote satiety. • Avoid ultra-processed, high-sugar foods even if you don’t crave them during treatment. • Create a routine of regular meals to avoid binge-eating once hunger returns.⸻2. Incorporate Consistent Physical Activity • Why it matters: Exercise helps preserve muscle mass during weight loss and is a major factor in long-term weight maintenance. • What to do: • Aim for at least 150–300 minutes of moderate-intensity activity per week (e.g., brisk walking, swimming). • Include strength training 2–3 times per week to maintain lean muscle, which supports metabolism. • Choose activities you enjoy to make it sustainable, not a chore.⸻3. Prioritize Mindset, Stress, and Sleep • Why it matters: Emotional eating, stress, and poor sleep are major triggers for weight regain—especially when appetite suppression wears off. • What to do: • Manage stress through mindfulness, therapy, journaling, or relaxation techniques. • Get 7–9 hours of quality sleep—poor sleep increases hunger hormones. • Develop coping strategies for emotional triggers (boredom, anxiety, sadness) without using fo

08/30/2025

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08/29/2025

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08/06/2025

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