Mental Wellness Archives - Hamptons Mouthpiece

Putting Me First: How My Wellness Journey Began and Where It’s Headed

January 2018: The Moment Everything Changed

In January 2018, I made a life-changing decision—I chose me.

Wellness Journey: As a mother, it’s second nature to prioritize your children above all else. For years, I poured from an empty cup, thinking self-sacrifice was the ultimate expression of love. But in October 2017, someone said something that shook me to my core. I was already grieving the death of my mother, barely holding myself together, and suddenly, I found myself spiraling.

For the next two months, I tried not to fall apart. I was hurting, but I kept showing up for everyone else. And then, with the clarity that only comes from emotional exhaustion, I knew it was time to shift.

Releasing the Weight That Wasn’t Mine

That January, I confronted someone who had haunted my thoughts for years. I released the guilt I had lived with for far too long—because I realized it wasn’t mine to carry. That confrontation marked the beginning of my wellness journey and the start of reclaiming my peace.

Soon after, I experienced a health scare with Bell’s Palsy. While it was physically and emotionally draining, I believe the mindset work I had begun helped me recover faster. Choosing to prioritize my mental wellness made all the difference.

Five Years of Mental Work

Healing the mind is an essential part of any wellness lifestyle, and this was the part of me that needed the most attention. For five years, I worked through trauma in therapy, faced my fears, and made difficult decisions to eliminate triggers in my life. It wasn’t easy—but it was necessary.

2023: A Year of Awareness and Awakening

In 2023, everything changed again—I was diagnosed with sleep apnea. That diagnosis explained so much. For years, I had struggled with fatigue, brain fog, mood swings, and stubborn weight gain, even when I thought I was doing everything “right.”

Sleep apnea can wreak havoc on your health. The lack of quality sleep affects metabolism, hormone balance, memory, and weight. Once I began treatment, I finally started to feel like myself again. My energy returned. My focus improved. And the scale started to move—not because I starved myself, but because my body was finally functioning as it should.

Starting My Fitness Journey

With my sleep under control and my mind in a better place, I felt ready to take on a new challenge: physical fitness.

I began with a full medical evaluation to ensure I could safely begin working out. With my doctor’s clearance, I hired a coach who taught me how to heal my relationship with food and embrace strength training.

Now, two years later:

• I workout at least three times a week, I try hard to incorporate strength training to my week at least twice a week, sometimes I forget and sometimes I just don’t feel like working out and that is ok. I answer only to myself.

• I have a balanced, respectful relationship with food.

• I’m learning to love my body through every phase.

2024: A Life-Changing Decision—Breast Reduction Surgery

In 2024, I made another major decision—I had breast reduction surgery.

This was not just a cosmetic choice. It was about freedom. For years, I had experienced back and neck pain, poor posture, and physical limitations due to my breast size. After surgery, the relief was almost immediate.

I could move more freely, breathe deeper, and feel lighter—not just physically but emotionally. My workouts became easier. My confidence grew. I felt more aligned with the woman I’ve worked so hard to become.

What’s Next: The Journey Continues

My wellness journey isn’t over—it’s evolving. This year, I’m facing new challenges and goals that are stretching me in new ways. I’ll be sharing more about that as my Wellness Journey continues, so stay tuned. I’m grateful for my husband, my incredible daughters and my best friends who have given unconditional support during these last 8 years. I am forever grateful.

Healing isn’t linear. But it’s possible. And it all begins with one choice—to put you first.

Women’s Health: Understanding Insulin Resistance and Its Impact on Menopausal Women

Understanding Insulin Resistance and Its Impact on Menopausal Women

What Is Insulin Resistance?

Insulin resistance is a metabolic condition in which the body’s cells become less responsive to insulin, a hormone responsible for regulating blood sugar levels. When this happens, the pancreas compensates by producing more insulin to keep blood glucose in check. Over time, this can lead to elevated insulin levels, increased fat storage, and a higher risk of developing type 2 diabetes and other metabolic disorders.

How Does Insulin Resistance Affect Menopausal Women?

Menopause is a time of significant hormonal changes, primarily characterized by a decline in estrogen levels. This hormonal shift contributes to various metabolic changes, including an increased likelihood of developing insulin resistance. Here’s how insulin resistance specifically impacts menopausal women:

Slower Metabolism

Estrogen plays a crucial role in maintaining insulin sensitivity. As estrogen levels decline during menopause, the body becomes less efficient at utilizing glucose for energy. This leads to higher blood sugar levels, increased fat storage, and a slower metabolism.

Increased Fat Storage, Particularly in the Abdominal Area

Before menopause, women tend to store fat in the hips and thighs due to estrogen’s influence. However, with lower estrogen levels, fat distribution shifts toward the abdominal area. Insulin resistance further exacerbates this issue by promoting fat accumulation around the waistline, often referred to as “visceral fat.” This type of fat is linked to an increased risk of heart disease, diabetes, and other metabolic disorders.

Higher Risk of Weight Gain

Even if caloric intake remains the same, menopausal women often find it harder to maintain their weight. This is because insulin resistance, coupled with age-related muscle loss (sarcopenia), makes it more difficult to burn calories efficiently. Excess insulin levels signal the body to store fat rather than burn it for energy, making weight gain more likely, especially in the midsection.

Increased Cravings and Energy Crashes

Insulin resistance can cause fluctuating blood sugar levels, leading to intense cravings for carbohydrates and sugar. These cravings, combined with a slower metabolism, can contribute to overeating and further weight gain. Additionally, unstable blood sugar can cause energy crashes, making it harder to stay active and maintain a healthy lifestyle.

Strategies to Manage Insulin Resistance During Menopause

Although insulin resistance can make weight management challenging during menopause, there are effective strategies to improve insulin sensitivity and support overall metabolic health:

Prioritize a Balanced Diet – Focus on whole foods, including lean proteins, fiber-rich vegetables, healthy fats, and complex carbohydrates. Reducing processed foods and added sugars can help stabilize blood sugar levels and prevent insulin spikes.

Engage in Strength Training – Building muscle through resistance exercises can improve insulin sensitivity and help counteract age-related muscle loss.

Incorporate Cardiovascular Exercise – Activities such as walking, jogging, and cycling help burn excess glucose and improve metabolic function

Manage Stress – Chronic stress leads to elevated cortisol levels, which can worsen insulin resistance and promote abdominal fat storage. Practices like yoga, meditation, and deep breathing can help regulate stress hormones.

Prioritize Sleep – Poor sleep negatively affects insulin sensitivity and increases cravings for high-carb, sugary foods. Aim for 7–9 hours of quality sleep per night.

Consider Intermittent Fasting – Some research suggests that intermittent fasting can enhance insulin sensitivity by giving the body longer periods to regulate blood sugar levels. However, it’s essential to consult a healthcare provider before making dietary changes.

Insulin resistance plays a significant role in menopausal weight gain, particularly in the abdominal area. As estrogen levels decline, metabolism slows, fat distribution shifts, and the risk of metabolic disorders increases. However, by making targeted lifestyle changes—including diet modifications, regular exercise, stress management, and quality sleep—menopausal women can improve insulin sensitivity and maintain a healthier weight.

Women’s Heath: What you need to know about Mammograms

“I’m interested in women’s health because I’m a woman. I’d be a darn fool not to be on my own side”Maya Angelou *

Women’s health encompasses a wide range of physical, mental, and reproductive well-being throughout different life stages. It includes essential aspects such as menstrual health, pregnancy, menopause, and conditions like osteoporosis, heart disease, and breast cancer, which affect women differently than men. Access to preventive care, screenings, and education on nutrition, exercise, and mental health is crucial for overall well-being. Addressing gender-specific health concerns and promoting equitable healthcare access can improve quality of life and longevity for women worldwide.

I had the pleasure of sitting down with Dr. Florence Rolston,MD to talk about a topic that we are both passionate about which is Women’s Health. In Part 1 of a year long series about women’s health we discussed multiple topics that affect women’s health.

First part What you should know about Mammogram screening. Who should get a mammogram screening? When should you get a mammogram screening? Why should you get a mammogram screening?

Young Women Can and Do Get Breast Cancer

The Beginning of the Beginning

We are now at the beginning of the beginning for addressing the virus. I have a slightly contrarian view of our new national approach to combating the Covid-19 pandemic through the vaccination strategy. Conventional wisdom indicates that we vaccinate the people most at risk in our society to prevent needless death and suffering in the vulnerable cohorts; elderly, infirm and people with co-morbidities.

While I understand this approach and the scientific data that supports these
interventions, I would ask the question, what happens to the young who are at risk for Covid-19 infection and those infected who will suffer unknown impacts to their health status going into the future?

I am of the age and health designation that I will be one of the first to get the opportunity for vaccination. I have a vested interest. My wife, who is younger, will fall into the category of being next in line but she may have a co-morbidity that will make her eligible for earlier vaccination. I am concerned for her health. I have two daughters in their twenties that will be the last to receive the Covid-19 vaccination. I worry for their health and futures. I raise the question; is the risk for delaying vaccination to our young too great, to the overall well being of the country and world at large? What will happen if we inherit a world of sick young people who will impact our healthcare capacities for a disproportionately longer period of time if they were to be infected, survive but develop chronic illnesses secondary to the disease? What happens to our workforce? What happens to our economy?

I would hope that we will have an approach that addresses this conundrum in public health safety and future impacts on the economic viability of a world with sick young people needing health resources for a long time and not being able to work due to illness, reducing tax dollars into our national coffers, further impacting our country’s future ability to serve our population. We need more Covid-19 vaccines now and a wider distribution to a more varied base of recipients without age considerations. We must save our future by saving our young.

The Lesson of Thalidomide, for Covid19, Look Before You Leap

The Lesson of Thalidomide for Covid19, Look Before You Leap – My youngest daughter will say in the most excruciating terms that I am old, especially when I am trying to make a point based on some ancient piece of information that I remember to support an argument I am trying to win. She calls me ‘Lesson Plan Dad.’ It’s not a term of endearment. I usually go off and shake my head because she will sometimes ignore me or dismiss me from existence. But a funny thing happened as she was going out recently, she whispered to me before I had a chance to ‘advise her’ about following Covid19 precautions, “don’t worry Dad, I remember everything you said I had to do to remain safe. I hear your voice all the time.” This pleased me to no end because, 20 years after the death of my own Mother, I still hear her ‘voice’ warning me and giving me good advice. I’m sure some of you have that same experience.

The proverb, ‘Look before you leap’ has been a form of advice that has been given for centuries. This proverb was first noted in a 1380 manuscript and then captured in a collection of English proverbs by John Heywood in 1546; describes unintended actions and reactions that can lead to untoward results. The first use of this term in America is associated with a failure in diplomacy in the late 1600’s that occurred in New England during the time of the colonists and a war that caused significant damage of property and loss of life for both the Native Americans and many colonists who had previously coexisted uneasily (King Philip’s War). As defined, both sides in this tragic circumstance did not take-into-account all the consequences of their actions and could not avert the turmoil which befell them all.

In 1957 West Germany, a medication that was hailed a wonder drug and was marketed as a treatment for, nervousness, anxiety and morning sickness and distributed over the counter (OTC), turned into a nightmare for the German people. Many side effects of this medication included horrendous birth defects in the guise of malformation of the limbs, still born babies, tumor development and many other conditions. This medication was named Thalidomide. This drug was prevented from being introduced to the American market by a pharmacist, Frances Kelsey at the Food and Drug Administration (FDA), because of her concerns for the safety of our population. Because of the horrific birth defects noted in the so called ‘Thalidomide Babies,’ greater constraints and regulatory oversight of medications before their use in the public space has become one of the hallmarks of our American medical and pharmaceutical model. Appropriate oversight by the FDA has saved lives. We are looking before we leap!

During these dangerous times, in the Age of Covid19, our well-founded fear and concern for the lives lost and the lives at risk could have the effect of eroding the lessons of the past when it comes to the manufacture and distribution of a vaccine before the necessary due diligence has been implemented. I understand this rush for a cure, but I am reminded and informed about the possible consequences of not performing the work needed to safeguard ourselves from a malady of our own making. There is a reason why there isn’t a Corona vaccine in the world’s arsenal, its hard to create. Mutagenesis (DNA mutations that are engineered secondary to induction by an external factor) and Carcinogenesis (the result of agents capable of developing malignant tumors by inducing cellular changes) are the untoward effects that can result from the introduction of an external, uncontrolled factor into the population. I am not a fear monger, nor am I a scientist, microbiologist or anything remotely approaching an expert in the field on immunology or virology. I am a nurse by profession with a healthy appreciation for the rule of unintended consequences.

Let’s do this by the book! I am informed by the ethical boundaries of not experimenting on animals and conducting animal studies but in this most hazardous of times, please employ ethicists to conclude if utilizing an animal for determining if generational impacts can be averted in the human hosts who will be the final recipients of any vaccine that is developed can be averted. I am not a ‘Night of the Living Un-Dead Roach Avengers’ kind of guy but take a look at our oceans and see the harm we have done by introducing plastics to that environment and see the fish that have plastics in their systems that we are eating now. You get my point. There are potential downstream repercussions to our actions that must be considered and explored. For our children’s sakes, let’s not muck this up any worse than it already is by allowing political expedience to be determinative for the science that is necessary to figure this out and arrive at the best course of action to take.

Yes, this is Lesson Plan Dad saying, we better LOOK BEFORE WE LEAP!!!