Wellness

5 Tips to Stay Hydrated This Summer (Skin Included!)

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Summer’s officially in full swing, so what does that mean?


It means…


Yes, to living life on the patio while you sip your favorite beverage and read up on the latest and greatest (those trashy magazines just have a way of sucking you in, don’t they?).

 

Yes, to fun in the sun (with all the sun protection, please).

 

Yes, to as many outdoor adventures that your life can handle (Are you a Manitou Incline type? Beach bum? Or both?).

 

And the biggest “YES!” of all…staying hydrated during these summer activities!

 

 

Dehydration is not the look we want you to carry around, Darling, so here are 5 tips to help you stay hydrated this summer (your skin hydration included).

  

 

Tips TO stay hydrated this Summer (skin included!)

  

1.   Hydrate with Water (obviously) but make it fun!

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Sweat increases in the summer and so should your water intake (this we know).

 

But we get that not everyone loves to drink plain ole water. (If you’re a no-frills water-drinker, we salute you.).

 

If you’re the kind that needs a little pizazz with your beverage, there are some pretty cool ways to add that tiny bit of “extra” to your water.

 

You can add fruit like cucumber, lemon, lime, strawberries, mint or whatever fruit speaks to your hydrating soul!

 

And if you want to up your “extra” water game even more – invest in a new water bottle that sparks all the joy (yes, we just quoted Marie Kondo) and will have you reaching for that fruit-infused, joy-filled water bottle all summer.

  

Water tip: Aim for at least half your body weight in ounces a day (Ex. – body weight: 130 pounds; drink 65 ounces of water/day). Your body and skin will thank you.

 

 

2.   Stock Up on Liquid Food

 

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And by liquid food, we mean summer foods that are plump with hydrating juiciness.

 

So, go ahead, eat your way through the summer – especially if you’re surrounded by watermelon and cucumbers.

 

At a BBQ? Fill up on water-rich fruits like watermelon, strawberries, cantaloupe, peaches and oranges, first.

 

And then get your best BBQ life on!

 

 

3.   Get to Know the Bubbly (Booze Optional)


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Speaking of BBQ’s, we know what’s usually hanging around those social gatherings: things of the boozy nature.

 

Whether you choose to imbibe or not, there’s an alternative to beer and sugary drinks: sparkling water.

 

Yes, this bubbly water can be a healthy replacement for cocktails and mocktails (but not a replacement for your water).

 

Grab some fresh fruit (there we go again with adding fruit to all things summer), your favorite alcohol or non-alcohol and mix with that refreshing sparkling water.

 

Some of our favorite sparkling waters are La Croix®, Waterloo and Spindrift®.

 

Bottoms up!

 

 

4.   Shed Those Dead Skin Cells (Skin Tip: Exfoliate, Baby!)

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If you’re thinking about sweating more and exfoliating less then you have summer skincare all wrong.

 

This isn’t the season to question what to do about dead skin cells – it’s the time to maintain your exfoliation regimen.

 

Fun in the sun can wreak havoc on your face (hence why we get all mom-like with you about protecting your skin) and staying on top of cell turnover is key to keeping your skin healthy and hydrated.

 

Sloughing off dead skin cells allows your skin care products to penetrate deeper – especially the ones that protect your skin during the summer (hello, sunscreen).  

 

Exfoliation tip: Get your dermaplaning on! Even the most experienced and consistent exfoliators swear by this skincare treatment. (Example: this video right here…whoah!).

 

  

5.   Protect Yourself (Skin Tip: Sunscreen + Shade All the Way)


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You don’t have time for sun damage and dry, cracked skin, right?

 

Right.

 

That’s why sunscreen and shade are some of your skin’s best hydrators – because they can prevent sun damage and skin that’s dry as the dessert.




Grab those wide-brimmed hats, bask in the shade wherever you go and don’t think about leaving the house without sunscreen.

 

 

Sunscreen tip: Want to look your best AND have sun protection? ZO® Sunscreen + Primer SPF 30 literally has you covered with their quick-drying sunscreen that offers a sheer matte finish which protects the skin and helps reduce the appearance of skin imperfections. SCORE!

 

 

 

If you’re looking for your best skin health and wellness summer, keep these hydrating tips in mind —

 

• Drink lots of fruit-filled water (indulge in a beautiful water bottle if that helps inspire you).

 

• Eat water-rich foods like watermelon, strawberries, and cantaloupe.

 

• If drinking cocktails (or mocktails) opt for sparkling water to add to the mix.

 

• Stay on top of your exfoliation routine (less dead skin cells = better product absorption).

 

• And because we’re your fairy Sun Mother’s, stay in the shade and lather on that sunscreen like your skin life depends on it (because sun damage and dry skin are not cute).

 

  

Ready to level-up your wellness routine or on the lookout for your best sun protection products?

The Renew Crew would love to be part of your skin health and wellness journey…call us today or book a consultation to get started!


Renew Medical Spa + Laser + Wellness Center

719.423.0083


Welcome to The (New) Renew!

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Remember this scene in your childhood? 

 

It’s Christmas Eve and all of the presents are underneath the tree (very neatly wrapped) and you’re overcome with excitement for the gifts you want to tear apart… RIGHT NOW!

 

Well, that’s how all of us at Renew have felt for a while now — ever since the purchase and remodel of our new building, almost a year ago.

 

We’ve waited patiently – and very anxiously at times (much like a little kid on Christmas Eve) – for the (new) Renew building to be ready, so we can bring you — our client family — a medical spa, laser and wellness experience like none other in the Southern Colorado area.

 

And now — we’re so happy to say — the doors are officially open + we can’t wait for you to see and experience Pueblo’s best med spa…

 

 

Welcome to the (New) Renew

 

Here at Renew, we offer you a one—of—a—kind experience — and that’s simply to help you feel comfortable both inside + outside.

 

We not only want you to feel good about yourself on the outside (with all the world—class skincare treatments we offer), but we also want you to feel just as comfortable on the inside (your mental health and wellness is just as important to us).

 

So, how do we help you accomplish this?

 

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From the moment you walk through the door and our (so beyond!) Practice Manager, Brittany makes you feel like home – you’ll be indulged from start to finish.

 

Let’s take a look at those services that the Renew Crew offers to help you look and feel your best!

 

Renew Spa Services

 

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Sometimes, all it takes to feel good is time to yourself, a facial and an esthetician that’ll help you feel relaxed and heard.

 

That’s the experience Stephanie and Tyra offer you at Renew.

 

Whether it be custom facials for acne, anti-aging, hydration, hyper-pigmentation, or longer and fuller lashes, or micro-blading for your eyebrows — our spa services are here to help you get started on your self-care journey.

 

 

Renew Medical Spa Services

 

If you’re looking for an added boost to your self-care — our medical spa services are here to bring you support for everything from hormones, vaginal rejuvenation and Platelet-Rich Plasma (PRP), to injections, fillers, body contouring, laser hair removal, skin tightening, skin rejuvenation and ZO® skin health products.

 

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Dr. Rochelle Elijah + Charmayne Torres-Trujillo, Medical Aesthetician are highly trained, skilled and ready to help you feel comfortable by customizing a treatment plan that’s just as unique as you are!

 

 

Renew Wellness Services

 

Like we said, your wellness journey is just as important to us as your skincare journey and that’s why we offer massage therapy — your relaxation and rejuvenation sanctuary.

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Our highly talented massage therapist, Kendra, doesn’t just want to improve your health — she aims to improve your life as well.

 

Her therapeutic approach and mission to help teach and heal her clients will leave you with a sense of confidence and autonomy for your well-being!

Thank You

If you’re our client — thank you!

Thank you for sticking with us through this transition; we’re so grateful for your patience.

If you’re new to Renew or curious about what we can do for you — welcome!

Stop by and see us and we’d LOVE to have the opportunity to be a part of your self—care journey to being the BEST version of YOU.

Cheers to all things new,

The Renew Crew

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Renew | Med Spa + Laser + Wellness Center

719.423.0083


How to Protect Your Skin from The Sun

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We’re nearing summer and sunshine is about to be in full bloom (especially here in Southern Colorado where we’re known as the “desert of Colorado”. Interesting right?).

 

Now, you won’t find us sun-loving people complaining about warmth and all the adventures that come along with those rays of sunshine (hello, water activities and drinks on the patio).

 

You will, however, find us in the shade, slathering on sunscreen, while talking A LOT about how to protect your skin from the sun.

 

And because May is Skin Cancer Awareness Month – what better time to talk about your skin and protection from the sun?!

 

First up, though, is some cold, hard truths about sun and skin cancer…

 

 

Sun + Skin Cancer

According to the American Academy of Dermatology:  

• 1 in 5 Americans will develop skin cancer in their lifetime.

• Skin cancer is the most common cancer in the United States.

• Approximately 9,500 people in the U.S. are diagnosed with skin cancer daily.  

• One blistering sunburn during childhood or adolescence can nearly double a person’s chance of developing melanoma, the deadliest form of skin cancer, later in life.

• Nearly, 20 Americans die from melanoma every day.

• UV exposure is the most preventable risk factor for all skin cancers.

• Water, snow and sand can reflect and intensify the sun’s damaging rays.

• Even on cloudy days, up to 80% of the sun’s UV rays can reach your skin.

 

We know reading these figures can be a sobering thought, especially when the figures point out that melanoma takes 20 American lives a day.

 

But there’s good news: you can greatly reduce your risk of skin cancer!

(Go ahead and breathe now after reading those statistics).

 

So, how do you reduce your risk of skin cancer?

Good old-fashioned sun protection.

 

 

Before we introduce ways to protect your skin from the sun, we need to talk about the sun and what it CAN do for your body and health…

 

 

The (Healthy) Sun + Vitamin D

 

We’ve discussed the harm that the sun can do to your skin (increased skin cancer risk and even sun damage).

 

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What we haven’t talked about is what the sun (specifically Vitamin D) can do for your overall health.  

 

The sun is essential for Vitamin D production which helps hormone regulation, supports a healthy immune system and builds strong bones (just to name a few perks).

 


So, if we’re constantly protecting ourselves from the sun, how do we get that essential Vitamin D from the sun?

 

According to the National Institutes of Health 

“It has been suggested by some vitamin D researchers, for example, that approximately 5–30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis…Individuals with limited sun exposure need to include good sources of vitamin D in their diet or take a supplement to achieve recommended levels of intake.”

 

Remember, when taking into consideration your relationship to the sun; consider these factors:

• Skin type

• Where you live (how harsh the sun can or cannot be in your area)

• How much sun exposure your skin has had over your lifetime (Sun worshipper? Tanning beds? Rarely use sunscreen?)

 

Yes, your body needs Vitamin D, but it doesn’t need an increased risk in skin cancer or sun damage, therefore, find a happy dance between sun health and sun protection.

 

Ok, speaking of protection…

Here are some of our favorite ways to protect your skin from the sun!

 

 

How to Protect Your Skin from The Sun

 

1.    Cover Up

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We love a powerful sunscreen, but even that chemical barrier can’t block all the sun from your skin.

If you’re down with being covered head-to-toe in protective clothing, go for it!

If that’s not your style, at least opt for a wide-brimmed hat (peace out sun damage), shades and something to cover those areas on your body that sun loves to touch.

 

2.    Be Shady

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The sun is the most powerful during the hours of 10 a.m. and 2 p.m., so that means, duck and get your shade on.

Having lunch outside? Go for a shaded area, or under an umbrella. Remember that hat you bought to protect you from the sun? Whip it out and be as shady as you need to be!

 


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3.    Know Your Surfaces

Keep in mind it’s not just the surface of the sun that can increase your risk of skin cancer.

Surfaces like water, snow and sand can all reflect the sun’s rays and the next thing you know, you’re wondering how you got a sunburn on a cloudy day at the beach, or a plow down the mountain.

Protect your skin from the sun, snow, sand and water!

 

4.    Sunscreen. Sunscreen. Sunscreen.

This one is a no-brainer, so here are some extra tips to keep your sunscreen working hard.  

• Don’t forget the areas on your body like lips, hands, feet, ears and neck.

• Use a water-resistant, broad-spectrum sunscreen with SPF of 30 or higher.

• Reapply! Especially after sweating or swimming and typically every two hours.

 

5.    Repeat After Me, “No More Tanning Beds”

Repeat that mantra any time you feel the urge to get in a tanning bed.

Not only does your skin cancer risk increase with tanning beds, but so does the aging process (wrinkles, sun damage, hyperpigmentation, age spots, etc.).

And we want you to look AND feel your best, so drop the tanning bed and if you’re really feeling an itch for tanning; grab a self-tanner and slather away.

 

 

Favorite Sunscreen

 

Obviously, we can’t talk about all things sun and protection without talking about our favorite sunscreen.

 

We’re so grateful for our partnership with ZO® Skin Health because we LOVE offering our clients different options when it comes to sunscreen AND healthy aging.

Below, you’ll find five different options of sunscreen from ZO®.

For easy application, the Sun Spray SPF 50 is a hit and if you’re going for a day look with make-up — the Sunscreen + Primer SPF 30 (literally) has you covered.

Need help choosing one? Give us a call (719.423.0083) or stop by Renew and we can help you choose the best sunscreen for you.


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• ZO® Sunscreen + Primer SPF 30

• ZO® Broad Spectrum Sunscreen SPF 50

• ZO® Smart Tone Broad Spectrum SPF 50

• ZO® Daily Sheer Broad Spectrum SPF 50  

• ZO® Sun Spray SPF 50

 

 

We know the risk of skin cancer is scary – especially with numbers that say 20 Americans die from melanoma a day (eek!).  

The upside? You have all the power to reduce that risk by protecting yourself from the sun.

 

Ditching tanning beds, covering up with a hat and light layers, seeking the shade as much as possible and using sunscreen consistently when outdoors (even around water, sand and snow) can help your relationship with the sun be as healthy as possible.

 

Because using a hat and looking like a celebrity while doing it is way cooler than sun damage and increasing your risk of skin cancer!



RENEW | 719.423.0083


Ask Dr. Elijah | How Can I Tell When My Hormones Are Out of Whack?

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ASK DR. ELIJAH

Q: How Can I tell when my hormones are out of whack?

A: Hormones are a hot topic and I hear this question so much; especially in my family medicine practice.

 

I often hear people at their whit’s end feeling very confused and questioning: Doc…are my hormones out of whack or am I losing it?

 

Now, if you were in my office, I’d run some tests and check important levels to determine the root cause and whether or not it’s your hormones that are making you feel out of whack (or if there’s something else going on).

 

However, there are signs to look for when it comes to hormone imbalance, so let’s take a look…

 

 

Signs + Symptoms Your Hormones Are Out of Whack

 

When your body displays certain signs + symptoms, you may not correlate those to a hormone imbalance. In fact, it’s at those times when people – especially women – overlook their hormonal health.

 

Thankfully, a simple symptom checker can help you decipher if what you’re feeling is potentially related to hormones.

 

 

Symptom Checker

  • Fatigue 

  • Mood Changes: Irritability, Anxiety, Nervousness, Depression 

  • Decreased Mental Ability: Memory Loss, Confusion, Loss of Focus 

  • Hot Flashes / Night Sweats 

  • Weight Gain: Bloating, Excessive Belly Fat, Inability to Lose Weight 

  • Decreased Sex Drive, Vaginal Dryness 

  • Sleep Problems: Can’t Stay Asleep / Can’t Fall Asleep 

  • Cold Hands & Feet / Always Cold 

  • Hair Loss / Breakage 

  • Dry, Wrinkled Skin

 

**BioTE® Medical (a bio-identical hormone replacement therapy) provides a hormonal imbalance test for women that can also help you hone in on your hormones.

 

Did you find yourself relating to these symptoms?

If so, let’s look at some happy hormone options…

 

 

Happy Hormone Options

Fortunately — if you do feel like it’s your hormones that are making you feel out of whack — we live in a world, now, with so many options to help with happy hormones.

 

1.    Speak with Your Doctor

The best way to find out if it’s your hormones that have you feeling whacky is to talk with your doctor. They can go over your symptoms and run proper tests to help you gain clarity around your health.

 

2.    Bio-identical Hormone Replacement Therapy (BioTE®)

At our Southern Colorado Clinic location in Pueblo, Colorado, we love the hormone optimization of plant-based, BioTE® Hormone Pellet therapy.  

These non-synthetic pellets, “…are tiny, custom-compounded therapies for symptoms that stem from hormonal imbalances. This therapy keeps hormone levels consistent through the day and avoids rollercoaster-like effects from orally administered or topically administered hormones. The pellets BioTE uses contains bio-identical hormones, derived from natural sources. The pellets contain hormones identical to the ones found in the human body. Studies have shown that bio-identical hormones have fewer side effects than synthetic hormones.” – BioTE®

 

3.    Check Your Stress (And overall lifestyle)

The stress hormone cortisol can impact so many aspects of our daily life. From lowering immune function, increased risk for depression and even lower life expectancy – stress can wreak havoc to our adrenal glands and hormones in particular.

 

A combination of healthy lifestyle choices like physical activity, nourishing food, connection with friends and family and self-care can all positively influence the control that stress has – or doesn’t have – in your life.

I’ve seen so many people experience hormonal imbalance — including myself — and it can absolutely make you question yourself.  

Keep in mind these signs and symptoms of hormonal imbalance, as well as your options for happy hormones and know that there’s light at the end of that whacky hormonal tunnel!



RENEW | 719.423.0083


Looking for Work-Life Balance? Here’s What to Do Instead.

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Has your BFF or partner said this to you lately: “You need to find some balance between your work and home-life.”?  

 

Actually, they may not have said that to you, they may have shouted that AT you while you were pinging from work stuff to family stuff to everything in between.

 

Does this scenario sound all too familiar?

 

If you struggle with the balancing act of work and life — first of all — know you’re not alone (we battle with it as well).

 

And also, keep in mind there’s a different way to view “balance”.

 

Here’s what we’re talking about…

 

 

Is Work-Life Balance a Myth?

 

Did your mom stay home to raise you and she thinks you should do the same?

Did your dad work long hours and weekends to provide the “best possible life” for you?

Does your sibling(s) buck the family system and believe you should live it up as much as possible?

Does your grandma harp on you to not work weekends?

 

Whatever scenario you were raised in, when it comes to the beliefs around what it takes to achieve work-life balance, there comes a time when YOU have to know what you believe.

 

So many times, we take in the world around us without filtering and deciphering what truly works for us — not for mom, dad, sister, brother, grandma, grandpa and great uncle Steve.

 

That’s why we have to ask ourselves, “Is work-life balance a myth?”

 

Work-life balance may not exist at all, because oftentimes, we’re living out someone else’s version of it— not our own.

 

So, what do you do when work-life balance is a myth?

Seek alignment.

 

Align-who, you might be asking.

Let us explain…

 

 

Work-Life Alignment

No, we’re not talking about going to the chiropractor and getting adjusted (although, that can help, too).

 

What we’re talking about is alignment with your work-life…not balance.

 

“Aim for work-life alignment by crafting a meaningful professional life that matches up with who you are and what’s important to you.” – Patricia Thompson, Ph.D

 

The work-life concept described by Patricia Thompson, Ph.D integrates your core values, meaningful relationships, and awareness of what areas in your life are not fully aligned.

So what does that look like in everyday life?

How to Seek Work-Life Alignment 

Ever thought your life was on the hot mess express? We’ve probably all been there and that’s why the harder we seek balance in work-life, the farther away that “goal” becomes.

Why? Because life is full of ups and downs and the more we work with them, the easier alignment can be.

Here are some tips on how to move towards more work-life alignment:

• Seek relationships, friendships, and circumstances that lift you up; not drain you.

If your work is a source of contention look at other areas of your life that can help ease that work burden. That might mean saying buy-bye to that toxic friend you keep around for no good reason or asking for help from your partner around the house.

• Accept that balance is a myth + integrate your values.

What can you take with you everywhere you go? Your core values.

Whether that looks like working a little extra one week because you have upcoming travel, or getting your meal-prep on like the boss that you are so you can eat what helps you feel your best — it’s all about integrating the things that matter most to you.

Not every day or week will look the same and oftentimes, accepting that work-life alignment looks different from time-to-time can help you feel good about showing up fully as your best self — in work and life.

• Drop the guilt.

If you’re a human then you know life is not always linear (even as hard as we try to make it be).

Life is full of hiccups and speed-bumps, roaring highways and curvy mountain roads. When we can stop throwing guilt and shame on ourselves, life can open up in ways that give us options to take the slow lane, or pass the Sunday drivers — but only when we realize we’re all doing the best we can with what we have.

So drop the guilt and raise your glass to riding the waves of work-life alignment — with your core values intact and more areas of your life — than not — that fill you up!


RENEW | 719.423.0083


7 Lessons Learned from 25 Years of Marriage

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It’s hard to believe I’m writing an article about what I’ve learned in 25 years of marriage; just saying 25 years of marriage sounds crazy to me!

 

Trust me, I never knew that night I met Randy in a hot tub that one day we’d share a beautiful daughter, Alex, travel, move, and ride the crazy waves of life as we have together.

 

Randy + Rochelle.

Randy + Rochelle.

Now, I’m not the sentimental type, so I won’t get too gushy here, so I thought I’d share 7 lessons learned from 25 years of marriage – the good, the bad and the ugly – because that’s marriage in its full glory, right?!

 

I hope you enjoy!

 

 



7 Lessons Learned from 25 Years of Marriage

 

1.     Have a sense of humor; life is literally too short to take things too seriously.

 

2.     Have a husband/partner who is a great cook. It’s hard to stay mad at someone who just made you dinner!

 

3.     Don’t go to bed mad at each other when there’s Ambien®!

 

4.     When you’re in the throws of perimenopause, don’t poke the bear (literally + figuratively!).

 

Budweiser + a good time!

Budweiser + a good time!

5.     An alcoholic beverage and a good sense of humor can go a long way.

 

6.     Appreciate the other person; even if they’re driving you crazy.

 

7.     Learn to accept the other person for who they are + how you complement each other because of that.

 


My graduation with Randy + Baby Alex.

My graduation with Randy + Baby Alex.


Cheers to 25 years of lessons learned and the people we are now because of everything we’ve endured.






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I’ll raise my favorite glass of red wine to that!





Health Benefits of (Real) Chocolate

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If the month of February doesn’t scream chocolate, I’m not sure what does.

I mean, not only is this the month of love but all things love-inducing as well. And if we’re being honest, real chocolate has the potential to do a lot of love-inducing.

Now, before you fly out the door to stock up on all of those chocolate-laden candy bars – mini size and all – keep reading because there’s a major difference between chocolate you think you’re getting in a candy bar versus a real-deal hunk of chocolate.

Not to mention the health benefits correlated with this tropical tree seed called cacao.

But first, a little background on this little bean…

 

Chocolate: Cacao or Cocoa – What’s the Difference?

In Latin, this tropical, evergreen tree Theobroma Cacao — which contains cacao fruits (pods of cacao beans) — literally means “Food for the Gods”.

In America, it’s easy to confuse the difference between cacao and cocoa. Growing up I never heard my mom say, “Come get your hot cacao, Sweetie!”

Now that we’re in a bit of a health craze in this country the differences in cacao and cocoa are being talked about.

So, what are the differences exactly?

Cacao is the pure, raw form of chocolate.

Cocoa is more processed – with high heat – and oftentimes sugar, milk fat and oil have been added to it.

Cocoa is the hot chocolate of our childhood and the candy bars we hand out at Halloween (or stash in our desks at work).

Cacao is the health craze of today and the purest form of chocolate, packed with all of those health benefits you’re looking for!

However, you’ll often hear both cocoa and cacao used interchangeably even though they can be distinctly different.

 

Ok, so what exactly are these health benefits we’re hooting and hollering about?

 

Health Benefits of Chocolate

Before we dig into the health benefits of chocolate, we want to acknowledge that 85% dark chocolate – with little to no processing or added sugars – is highly recommended for being the most beneficial for your mind + body.

Ok, now for those health benefits of chocolate we keep talking about…

 

•  Antioxidant High Achiever: If dark chocolate was taking a test on its ability to fight free radicals and support antioxidant activity; their score would be higher than most (including blueberries). Looking to fight the signs of aging? Bring on the cacao and antioxidants, please!

 

•  Chocolate Truly Does Love the Heart: You know that LDL cholesterol everyone says to keep low? Well, in observational studies chocolate has been shown to protect against oxidation; therefore arteries are less clogged and risk of heart disease is potentially lower. Thank you, dear chocolate!

 

• Brain Booster: With stimulants like caffeine and theobromine (the good-energy stimulant that doesn’t crash the central nervous system) and high-flavanols that support circulation and blood flow – chocolate is primed to boost the brain. Who says you can’t have a nibble of chocolate before a test or big meeting?!

 

• High on Happy: You know how we said February is the month of all things love-inducing? Well, chocolate may be one of the culprits for that feeling in the brain. Serotonin, dopamine, and endorphins – your “happiness neurotransmitters” – can be released when chocolate is consumed. Before you know it you’re feeling all the feelings from these happy chocolate neurotransmitters!

 

 

A Note on Chocolate – The Pitfalls?

 

As we mentioned, the most concentration of nutrients and health benefits of chocolate are found in cacao – specifically dark, 85% chocolate – with little to no added sugars or processed ingredients.

 

Grabbing a bunch of candy bars and thinking that’s going to boost the brain and send you into happy land – probably not.

 

Go for that dark chocolate, or heck, grab some raw cacao powder at your local health food store and make your very own hot chocolate.

 

 

Whether February is your month to spread the love or that’s just not your thing – keep in mind the power of chocolate (the cacao kind, anyway). This hunk of dark chocolate can ramp up those antioxidants (hello anti-aging!), boost that brain power (bring on that meeting!), keep your cholesterol (LDL specifically) in check (I love you, heart!) and help you get into your happy place…one small nibble of chocolate at a time!


R E N E W | 719.423.0083


How to Ease into The New Year (Without Losing Your Mind)

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Oh hello, 2019!

 

Have you noticed there are two very distinct camps of people when it comes to making stuff happen and crushing goals in the new year?

 

The super energetic, full of vigor, jazzercising camp – “Let’s DO THIS PEOPLE!!” (With so many exclamation points and in all caps because they’re shouting this from the rooftops).  

 

And the Eeyore-laden, ho-hum camp – “Another year. Another shmyear. Whatever.” (In the most mundane tone because they just don’t do excitement very well).

 

But what if there was another camp?

 

Yes, let’s create another camp and call it Easy Like Sunday Morning Camp (and tip our hats to Lionel Richie).

 

This new year camp is all about ease + productivity; grit + grace; get’er done + give it some time.

 

 

The new year can be full of so much hope + excitement it’s easy to get swept up into goal setting and what you want to accomplish for the next twelve months, the next thing you know anxiety is setting in.  

 

Before you know it overwhelm sweeps up any feelings of excitement and eagerness for what you want to accomplish in the new year.

 

And why is that?

 

Because we’re not giving ourselves enough time to integrate, to decipher what we want and don’t want – instead, we’re just looking at placing a checkmark next to our daily/weekly/yearly goals.

 

We’re too hard on ourselves.

We expect too much too soon.

And the next thing you know a pint of ice cream has vanished and it’s gurgling in the belly – because overwhelm.

 

 

What if we changed that paradigm?

 

What if we usher in 2019 in a way that feels good?

 

If this sounds like a better plan than you have now – then we have some Easy Like Sunday Morning tips for your best year yet (without all the overwhelm).

  

 

Ease into The New Year Tips

  

1.    Set goals (but be spacious with your time + self-love)

 

Have a ginormous, behemoth goal this year? (Good for you, by the way!)

Does this goal scare you a bit? That’s what big goals do, don’t they? They’re equally frightening and exhilarating.

 

What if, every time you got scared with this big one, you also gave yourself some space + time as well?

Perhaps your goal needs a new timeline?

Perhaps you need to recalibrate?

Perhaps you need to scrap the whole thing?

 

Give yourself enough time to cultivate + create as well as be gentle with how this goal is playing out.  

 

Be tenacious + flexible!

 

 

2.    Experiment (replace the word goals with experiments)

 

Does the word goal send tingles down your back?

 

If you’re in the category of people that just don’t love the word “goals” – what if you replace that word with experiment?

 

Sometimes we just need an energy shift that helps us take the pressure off and find more fun and freedom with all the things we want to do in the new year.

 

Here’s a little script that can help shift your mindset –

 

Goal/experiment: Lose 15 pounds.

 

Mindset/Mantra: “This year I’m going to experiment with foods that make me feel good + a lifestyle that supports high energy levels, clear thinking and more movement in my daily life.”

 

Instead of making things too strict; make your focus about feeling better and experiment with what will help you do that!

 

 

3.    Remember the “little” wins

 

Don’t forget to acknowledge the wins you achieve on a daily or weekly basis.

 

Maybe you packed your lunch for work more than you didn’t.  

Maybe you got up 30-minutes early 4 out of 7 days.  

Maybe you simply showed up for yoga class.

 

Sometimes showing up – more often than not – is all you need to keep the momentum going…

 

So, keep showing up!

 

 

Whether you’re bogged down by goal overload or haven’t even thought about what you want from 2019 – we hope these tips and mind shifts help you feel less stress + more spacious as you move through this new year!



2018 Reflections from Dr. Elijah + Charmayne

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“We cannot direct the wind, but we can adjust the sails.”

– Dolly Parton

  

With 2018 coming to a close – we decided to look back on this year with some reflections + life lessons we’re definitely taking with us into 2019 and beyond.

  

We hope these nuggets help you!

 

 

Dr. Elijah | 2018 Reflections

  

•  Life’s too short to be offended by everything. 

I think taking offense to everything just makes us angry all the time. I got caught up in all the politics for a while, but I felt myself just being triggered by others and that made me feel anger and irritation, so I blocked the negativity on social media. Often times the power really does belong within us!

 

•  Encourage your kid to graduate early. 

Not only does this save you a lot of money, it also allows your kid to jump into a possible career earlier or get in some travel before starting a job.

  

•  Starting a new business and renovating a building is hard work! 

When I embarked on starting a new business and renovating a building, I never could have imagined what those two endeavors could entail. I have new admiration for all those entrepreneurs out there and showing up every day – especially when curveballs get thrown your way!  

 

 

Charmayne | 2018 Reflections

 

•  Friends are the family you choose for yourself.

I’ve learned blood isn’t the only requirement for family – it can also be friends who come into your life and make your world SO much better. I’m grateful I’ve embraced friends who are just like family to me.

 

•  Self-care is not selfish.

Taking care of yourself mentally, physically and emotionally is an absolute requirement before you can even think about taking “care” of anyone else. It may have taken me a while to learn this one, but I’m happy I can see the benefit of self-care (like, don’t even come at me if I haven’t done at least 10 burpees)!

 

•  Nourish connections.

Sometimes you find connections with people you never thought would be a part of your life. I’ve learned not to shirk those bonds – even when I can’t fully understand why a certain person was placed in my life. Whether someone is in your life for a particular reason, a specific season or throughout your lifetime – soak all the lessons in that you can!

 

 

Here’s to all the life lessons that’s shaped you throughout this year + the lessons carrying you into the new year.

 

 

Cheers, 2019 –

Dr. Elijah + Charmayne

I’m Turning 50-Years-Old & I’m Back!

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This has been a crazy year for me…

 

I bought a building and am starting a medical spa – and all of a sudden, I find myself working more, not less.

  

What the heck have I gotten myself into? 

I'm a doctor not a business person.

Or am I a business person?

 

To top it all off, I turn 50. 

What the F*CK! 

 

Perimenopause has more than set in and thank God I have a patient husband; perimenopause has not been kind to me. 

 

I'm moody, can't sleep, hot, central weight gain, bloated, nauseated, itchy, and tired.

 

There was a time that I thought to myself, I can't do this. I can hardly get up in the morning and feel good enough to take care of patients. 

 

However – and eventually, thankfully – a few of my male patients started talking to me about getting trained to do testosterone pelleting. 

 

These men were tired of driving to Colorado Springs from Pueblo, Colorado.

 

It took me a while to listen to them, but I finally attended a BioTE® training (Bio-Identical Hormone Replacement Therapy).

 

While I was at the BioTE® training, I’m thinking to myself, “This is me!”

I got pelleted during the training and haven’t looked back.

 

 

Why didn't I learn all of this in medical school? 

Why is traditional medicine against this treatment? 

The answers to those questions are very political and too much to discuss in this blog. 

 

The bottom line is: I'm BACK. 

 

I'm ready to take this on (most days).  

 

I have a new calling and it starts with helping men and women feel better inside and then I can help them feel better outside too.  

 

50-Years-Old + Aging Like Fine Wine,

Rochelle Elijah

 

 

10 Ways to Bring That Spark Back to Your Relationship

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Is the seven-year itch true?

 

Do relationships hit a certain point at that 7-year mark and everything just goes downhill?

 

According to biological anthropologist Helen Fisher (who studied if the 7-year itch really did exist) says, “I began by studying worldwide data on marriage and divorce and noticed that although the median duration of marriage was seven years, of the couples who divorced, most did so around their fourth year together…”

 

Are we talking four-year itch now instead of seven?

 

Now, we’re no biological anthropologist and have no studies under our belt, but we definitely have some tips and tricks up our sleeve to help you go the distance in your relationship.

 

Whether you’re in a new relationship, or you’ve spent plenty of time celebrating anniversaries – sometimes that spark gets lost along the way.

 

In a relationship…

Sometimes we get in a rut.  

Sometimes we take for granted the other person.

Sometimes we need to press the reset button and start over.

 

Wherever you’re at in the journey with your partner, we conjured up 10 ways to bring that spark back to your relationship.

 

Let’s dig in…

 

 

10 Ways to Bring That Spark Back to Your Relationship

  

1.    Check Yourself – Women -- especially if you’re nearing, or in menopause -- go through so many hormonal changes that you may not be aware are affecting you.

 

If you feel out of whack, or experience symptoms such as fatigue, weight gain, low sex drive and/or mood and sleep disturbances speak with your doctor who can run tests and potentially recommend treatment options that will help you get back to being you again.

 

2.    Communicate – How many times do you just flat out not listen to your partner? Most often your partner is giving you cues and signals as to what is going on with them (bad day at work, not feeling so hot, contemplating a career change, etc.) without saying anything.

 

Listen, be open and it doesn’t hurt to learn what love language you and your partner speak (take the quiz), so you both communicate better.

 

3.    Go Back in Time – We know the past isn’t a great place to live. However, think about the time when you first met -- what did you do for fun? How did you connect? Remember how it all started and what kept you moving forward and cultivate that now.

 

4.    Be Playful – Seek adventure. Go on a date somewhere outside your comfort zone. Play laser tag. Flirt. Be spontaneous. Do something different. Make play a priority in your relationship and see a new side of each other.

 

5.    Be Kind – This might sound like, well duh, but how often do you initiate a small act of kindness? Make your partners lunch. Buy their favorite ice cream. Pick up the towel. Say “thank you” more often. Acknowledge their best attributes.

 

6.    Kiss Me – Not only is a smooch a big sign of love, it’s also good for your health. In one study -- decreased cholesterol and stress, with increased relationship satisfaction – was noted. Now go on and get your kiss on!

 

7.    Connect More – Whether that be ramping up your sex life, or cuddling on the couch during a Netflix binge, physical connection is helpful to bring that spark back to your relationship. And it doesn’t require a lot of time; just a few minutes of a strong embrace can help you feel on the same page with your partner.

 

8.    Hit the Pillow Together – By going to bed together at the same time you can use those occasions to share more deeply about your day, or what you’re going through – uninterrupted.

 

With kids, activities and a career, it’s sometimes difficult to connect during the day. But, once both of your heads hit the pillow, you are literally in your own little world. Enjoy it – even if it’s just a sweet “I love you” and bedtime cuddles.

 

9.    Express Yourself – Many times, we hold back because we don’t know what our partner will think about a sudden idea or change of heart. Express whatever you’re going through.

 

Nobody stays the exact same over time, we grow as humans and so should a relationship. Express yourself (thoughts, ideas, etc.) so you both can grow together through different experiences.

 

10.   Talk to Someone – Whether that be a therapist, couples’ counseling, or your best friend – talk it out. You’re not alone and there’s no shame in seeking help and outside guidance for yourself and/or your relationship.

 

 

Don’t let little snags along the way weigh down your relationship.

With these tips and your openness to get to know yourself and each other – sparks will be ready to fly!

 

 

Next Steps

Wonder if hormones play a part in your life and how they affect your relationship?

Dr. Elijah would love to help you get your happy hormones back – 719.553.2201 or request an appointment below.

 

How Hormones Affect Your Relationship

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Does your partner remark about your hormones?

“Wow, tread lightly around her today!”

“Are your hormones raging, darling?’

“You’re acting like a crazy person!”

 

When you hear these words does a little part of you think, “Yes, you are exactly right – I feel all out of whack.”

 

Sometimes you know that it’s hormones affecting you and other times you might not even realize hormones may be the culprit of your irritability, brain fog, fatigue and a laundry list of other symptoms.

 

Not only can hormones disturb your way of life but think about the impression hormones can leave on your relationship (not feeling in the mood, headaches, lack of desire, up and down moods, potential weight gain, etc.)

 

 

How Hormones Impact Your Relationship

 

It’s probably only a half-joke when your partner refers to your mood swings and why you just can't seem to regulate your body temperature.

But these feelings can be real and can impact your life. 

So keep in mind: you're NOT a crazy person, your hormones are.

 

Do any of these sound familiar? 

·      Fatigue

·      Mood Changes

·      Decreased Mental Ability

·      Hot Flashes/Night Sweats

·      Weight Gain

·      Decreased Sex Drive

·      Sleep Problems

·      Always Cold

·      Hair Loss/Breakage

·      Dry Wrinkled Skin

 

If these symptoms are common to you, an imbalance in your hormones could be taking place.

 

This could also account for those times in your relationship where your mood swings took over, or you lacked intimacy and just didn't know why. 

 

 

A Treatment Option to Balance Your Hormones

 

Thankfully, your experience with hormone imbalance has a treatment option – BioTE.

In short, BioTE is your happy hormone helper.

 

What is BioTE®?

Bio-identical hormone replacement therapy (BHRT) is a natural treatment option for patients and is delivered via pellet therapy.

Pellet Therapy comes in the forms of pellets which are placed under the skin, with little downtime, and are more natural for your body, therefore, the chance of negative interactions is lessened.

 

These pellets have the same structure as naturally occurring human hormones and are plant-derived and found in nature.

 

BioTE® Pellet Therapy:

  • More consistent with dosing versus another hormone therapy
  • More sustainable for your body; pills and creams can create an uncomfortable rollercoaster effect.
  • Studies show improvements in conditions like PMS, anxiety, osteoporosis, heart disease, menopause, and depressions.

 

If you’ve read the article this far, we hope you can now see some light (through your potential hormone imbalance).

 

Not only can your hormones improve, but other areas of your life can as well (like your relationship(s) - especially with your partner).

 

 

Next Steps

Symptoms sound familiar?

Ready for some happy hormone help?

 

If you’re in the Pueblo, Colorado and/or Southern Colorado region –

  • Take this quiz to find out if BHRT (bio-identical hormone replacement therapy) is right for you (and find a provider if you’re not in the Pueblo, CO area)
  • Call Dr. Elijah today 719.553.2201 to schedule an appointment
  • Or request an appointment below

 

Still on the fence? Check out these testimonials from real women who've experienced what BioTE® can do for you. 

 

 

 

Resources:

Photo by Ian Schneider on Unsplash

A Skin Care Alternative

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What if we said NASA plays a major role in your skin care?

You’re probably thinking, “Well, if we can send a man to the moon, we should definitely be able to do something about these spots on my face or lines around my eyes by now.”

Yes. We are so on the same page.

And that’s why we want to tell you that NASA has your back when it comes to anti-aging and acne. 

 

So, what does NASA have to do with your skin care?

 

Welcome to the innovation of Celluma light therapy – a skin care alternative.

 

What is Celluma?

Celluma is an all-in-one low-level light therapy -- cleared by the FDA and backed by clinical research -- devised for anti-aging and acne skin care.

"Celluma light therapy works safely and effectively, without abrasive chemicals, harmful UV-rays or side effects and is a non-toxic, non-abrasive treatment." - Celluma by BioPhotas®

 

How Celluma Works

“Inspired by light. Proven by science.” - Celluma

 

BioPhotas® (the company behind Celluma) explains how this skin care alternative works:


“In the same way that plants use chlorophyll to convert sunlight into plant tissue, high intensity light emitting diodes (LEDs) utilizing specific, proven wavelengths of light can trigger a natural biostimulatory effect in human tissue.

Research has shown that phototherapy can increase circulation, accelerate tissue repair, kill acne bacteria, decrease inflammation, improve skin tone, texture and clarity, as well as ease muscle and joint pain, stiffness, spasm, and arthritis.

Research indicates that cells absorb particles of light (photons) and transform their energy into adenosine triphosphate (ATP), the form of energy that cells utilize.

The resulting elevation of ATP is then used to power metabolic processes; synthesize DNA, RNA, proteins, enzymes, and other products needed to repair or regenerate cell components; foster mitosis or cell proliferation; and restore homeostasis.

Simply put, the LED light source provides compromised cells with added energy so the cells performance is enhanced. For example, fibroblast cells will increase collagen and elastic production in connective tissue.”

 

Celluma - advanced, award winning light therapy for skin & pain management

 

 

Benefits of Celluma

  • Acne Treatment -- diminishes acne bacteria, clears existing breakouts and restores skin's healthy appearance.

  • Anti-Aging -- increases collagen and elastin production, reduces the look of fine lines and wrinkles and improves firmness and resilience of skin.

 

 

A skin care alternative

 

Dr. Rochelle Elijah and Charmayne Trujillo are proud to have Celluma at Renew and be the first to bring this service to Pueblo, Colorado.

We are extremely excited to offer this cutting-edge service for our clients -- especially those with stubborn acne and anyone looking for new and alternative ways to support the anti-aging process. 

Celluma can be done in a series of treatments (twice a week for six weeks) and the anti-aging and acne component can be an add-on for facials we provide. 

 

 

Next Steps

Here's a couple ways you can get started with Celluma AND keep in touch, so you don't miss out on any of our latest services, features and blogs: 

1.  Call RENEW, today, to get started -- 719.423.0083.

2.  Join our email list! Don't miss out on our 2-3 emails we send out monthly -- packed with our blogs, specials, features and Q&A's from Dr. Elijah and Charmayne. 

 

 

Can Sugar Age You?

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You’re probably wondering what sugar has to do with aging.

Can that Snickers bar, or ice cream make you look older than you really are?

The easy answer is: yes.

 

How that scientifically happens is for a Bill Nye the Science Guy episode, but we will give you the overview and let you know how sugar can be a major factor in your aging process.

 

 

It All Starts with Glycation

 

Glycation (noun): the bonding of a sugar molecule to a protein or lipid molecule without enzymatic regulation.

 

What does that really mean you’re wondering?

 

When you eat food like a carbohydrate your body will break it down into a sugar (glucose and fructose). Your body, then, will be fueled by those sugars.

 

However, as the aging process goes, and high-glycemic foods are part of your diet (especially if you’re a diabetic), the sugars you consume react with fats and protein in a non-typical way and end up producing AGEs (advanced glycation endproducts) that are molecules which can be harmful.

 

AGEs

 

Through diabetic research, scientists discovered that rapid aging can occur with increased AGEs. The higher the blood glucose level; the more AGEs (if ever you need to remember an acronym – this might be the one to keep in mind, right?)

 

And while we’re talking about aging, UV ray exposure can also speed up glycation. So, when we suggest wearing sunscreen – here’s another reason why!

 

AGEs can also effect:

·      Collagen and elasticity

·      Eczema

·      Acne

·      Rosacea

·      Psoriasis

·      Uneven skin tone

·      Age spots

·      Inflammation

·      Fine lines and wrinkles

·      Tumors and skin cancer

 

Especially as you age, AGEs can not only be caused by the food you consume but also internally due to inflammation from lifestyle choices (smoking, excess sun exposure, diet, hormones, stress, etc.).

 

That’s why it’s extremely important to not only take care of your skin but your overall health as well.

 

 

Food for Thought & How to Slow-Down the Aging Process

 

The good news about glycation is you can decrease and potentially prevent AGEs with food!

 

Here are some tips to help you choose food that fuels your aging process (in a good way!) and lifestyle choices for a brighter you.

 

Anti-Glycation Foods:

Vitamin A – Carrots, kale, spinach, pumpkin, liver, and cantaloupe.

Vitamin C – Camu camu, broccoli, Brussels sprouts, guava, and citrus.

Vitamin E – Olive oil, walnut oil, wheat germ oil, oats, tomatoes, and carrots.

Bioflavonoids – Citrus, berries, onions, tea, red wine, dark chocolate, and sea buckthorn.

Polyphenols – Berries, tea, dark chocolate, walnuts, peanuts, and pomegranates.

 

Lifestyle:

·      Maintain a healthy weight & blood sugar levels

·      Exercise

·      Wear sun protection

·      Consider a supplement (Carnosine and B1 and B6)  

·      Be aware of your alcohol intake (alcohol can be loaded with sugar) 

 

 

Your Next Steps

 

Glycation and AGEs are deep topics with many layers to it; this one blog post just scratches the surface.

 

We recommend speaking with your healthcare and/or medical skincare professional for further guidance on how sugar correlates with aging for your individual care.

 

Ready to request an appointment with Dr. Elijah?

Go on and press that button below and we will be in touch with you soon.

 

 

Stress Incontinence (Why You Leak When You Laugh) & Treatment Options

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Have you ever been at lunch with a friend and while you were both laughing at something, you felt like you sprung a leak in your underwear?

Or maybe you were coughing, sneezing or heck, even exercising and felt urine leakage?

 

This common occurrence in women is called stress incontinence.

 

Stress incontinence can transpire when physical activity like heavy lifting, running, coughing, sneezing, standing up and even sexual intercourse places stress (pressure) on the bladder.

 

However, don’t be fooled by the name stress; this type of incontinence has no relation to psychological stress.

Stress incontinence also differs from urge incontinence which is when the bladder muscle contracts which results in the unintentional loss of urine (correlated to a feeling of urgency).

 

 

Stress Incontinence Symptoms:

The following symptoms may or may not be experienced every time you cough, sneeze, etc. Keep in mind – especially when your bladder is full -- that any pressure-increasing movement can leave you susceptible to urine loss.

 

·      Exercise

·      Getting Out of Car

·      Standing Up

·      Lifting Something Heavy

·      Sexual Intercourse

·      Sneezing

·      Coughing

·      Laughing

 

 

Causes & Contributing Factors of Stress Incontinence:

Stress incontinence is due to weak tissues and pelvic floor muscles (that support the bladder) and controls the release of urine.

Because the muscles are weak any strain on the pelvic and abdominal muscles can place pressure on the bladder, and thus, causes urine leakage.

 

Causes & Contributing Factors:  

·      Childbirth

·      Prostate surgery (in men)

·      Chronic sneezing or coughing

·      Smoking (may cause frequent coughing)

·      Running and jumping (high-impact) over a prolonged period of time

·      Obesity

  

 

Risk Factors for Stress Incontinence:

Some risk factors like body weight, age, previous pelvic surgery and type of childbirth delivery may increase your risk of stress incontinence.

 

Body Weight: Any added stress placed on the pelvic and abdominal organs due to excess weight can increase the risk of stress incontinence.

Age: Even though stress incontinence can occur at any age, weakening of muscles due to aging may be a stress incontinence risk factor.

Previous Pelvic Surgery: Men who have had prostate surgery and women who have had a hysterectomy (which alters the support of the urethra and bladder) are at risk for stress incontinence.

Type of Childbirth Delivery: Women who have delivered vaginally and/or forceps were used in the delivery process are at risk for stress incontinence.

 

 

Stress Incontinence Treatment Options:

Kegal Exercises: these pelvic floor exercises help to strengthen the muscles and can be done throughout the day and nobody will even know.

 

Weight Loss: Focusing on a healthy weight for your body can decrease any added stress to your bladder.

 

Stop Smoking: Because coughing is exacerbated while smoking (not to mention all of the health risks associated with smoking); cessation of smoking can definitely help stress incontinence.

 

Watch Caffeine Intake: Caffeine (tea, coffee, chocolate) can irritate the bladder, so it’s best to opt for no caffeine or regulate your intake.

 

Surgical Treatment: Although the surgical route is usually the last resort, speaking with your doctor can help you decide which path is best for you.

 

 

Your Next Steps:

Call 719.553.2201 to set up a visit with Dr. Rochelle Elijah to discuss your potential stress incontinence symptoms and treatment options.

 

If you’re not in the Southern Colorado region, please speak with your doctor  –

so you can get relief and get back to laughing without leaking!  

 

 

Photo Credit: Photo by Priscilla Du Preez on Unsplash