Women's Health

Self-Care on the Weekdays

While I’m sitting here in the office at 5pm on a Monday, the sun is down and city lights are glowing through the window. It makes me realize that I haven’t taken the time today to give myself any attention. Of course I took care of the little things like food and heigen but other then that, I haven’t done anything else. So what I can do now that it’s the end of my day and all I want to do is put on my pajamas and curl up on the couch.

These are my go to options when I need some self-care but don’t have extra energy.

  1. Tea - something easy, I like something herbal and fruity at night.

  2. MagCalm - Not only will this help me sleep but it will help my muscles to not cramp after my long day on my feet.

  3. Foam Rolling - Many of you know how I really feel about this

  4. Stretching - while watching something on Netflix it’s a great time to roll around on the floor stretching and playing with the dog.

  5. Heat Pack - pajamas and heat pack before bed is always great.

  6. Essential Oils - a defuser is an easy way to calm yourself down as well as make your whole house smell amazing! I love using our Lavender or Tonify Earth at home when my days are stressful. If I feel a cold coming on, I like Lime Peel or Eucalyptus to keep my sinuses clear.

  7. Epsom Salts - Wether I’m sitting or standing all day, my days are long lately so a hot bath with some epsom salts is a great way to relax my body and mind before a restful sleep.

  8. Meditation - deep breathing or a simple guided meditation track is an easy way to give myself some attention.

  9. Sombra - almost always part of nightly routine … I slather it on my arms, chest and low back the most, then curl up in bed and wait for the chilly tingle to kick in before I fall asleep.

  10. Dance Party for 1- Only good on nights when I have the energy but even on some nights when I don’t think I do, there is nothing better then listening to some great dance music and dancing around out house alone to blow off some of the stress of the day.

Massage Downtown Portland

We are excited to share that we have recently expanded our massage offerings.  We have two therapists at Vitalize and have appointments available on both Saturdays and Sundays.  Massage options include; deep tissue, therapeutic, cranial sacral, pin and stretch, lymphatic drainage, cupping, and scraping are all available.  

Easy Tips to Regain Hormone Balance and Reduce PMS!

When a woman's menstrual cycle is normal, ESTROGEN is the dominant hormone during the first two weeks of the cycle, leading up to ovulation (known as the follicular phase). Estrogen is balanced by PROGESTERONE after ovulation, during the second half of the cycle (known as the luteal phase). Estrogen dominance means a woman can have deficient, normal or excess estrogen, but with little progesterone to balance its effects. When this happens, a woman can experience a wide range of PMS symptoms. Here we will discuss a few ways to harmonize this balance and reduce symptoms.

Women's Annual Exam: PAP or NO PAP?

Did you know that your Annual Exam does not have to include a Pap Smear? Although women have been told for many years to get a Pap Smear every year, the guidelines have recently changed. It is now advised that Pap Smears be conducted every three to five years for most women. Here are some answers to commonly asked questions:

Vitalize Community Events

Vitalize Community Events

In an effort to create a sense of community in what is often a very singular society, we have created a space, opened that space to creatives and thinkers alike, so that they can share their talents and gifts.  With a pole of our general patient base, we determined that weekends are most requested, we have set a calendar of monthly events open for any and all interested.  Our events center around health and healing, with a focus on the mind body connection.  We have purposefully chosen our events to hold space for a diverse area of topics.  These events are free and we hope that members of our community will bring their friends and loved ones to join in.