Beyond the Basics: Holistic Wellness Tips to Empower Your Best Life

by Dr. LaSonya Lopez, MD

January 11, 2025

Hello Self-Care seekers!

I’m Dr. LaSonya Lopez, MD—a fellowship-trained urogynecologist with a heart full of passion for helping women thrive. Together, we’ll dive into the wellness tips to live your healthiest, happiest life.

Through my wellness brand, Pure Needs & Co., I’m here to empower, educate, and advocate for you. Whether it’s through this blog, my private SYP TEA Facebook group, or my ShyftU podcast, I’m committed to bringing you the tools and insights to make confident, informed decisions about your health.

Pure Needs & Co. isn’t just about advocacy and education—it’s also home to premium products designed to support your healthy lifestyle. Because wellness isn’t one-size-fits-all—it’s about finding what works for you and embracing it fully. Let’s take this journey together, because you deserve to live your best life—and I’m here to help every step of the way.

One of the fundamental pillars of the Pure Needs & Co. brand is to empower women with knowledge that can positively impact your overall well-being. Through the brand's diverse platforms, I share expert advice on women's health, covering a wide range of topics such as reproductive health, pelvic floor issues, and holistic wellness practices. As women navigate the various stages of life, it's crucial to prioritize self-care and make informed decisions regarding their health. Here are some key wellness tips that can aid you in achieving optimal health:

1. Cultivate a Relationship with Your Circadian Rhythm

• Align your daily habits with your natural body clock. Start the day with sunlight exposure and dim lights in the evening to regulate hormones like melatonin. This supports sleep quality, mood, and overall vitality.

  
  

2. Engage in “Joyful Movement”

• Instead of forcing traditional exercise, find movements that spark joy—like dancing in your living room, gardening, or playful activities with loved ones. Joyful movement reduces stress and creates a positive association with staying active.

  
  

3. Practice Breathing for Resilience

• Incorporate techniques like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) to reset your nervous system. Intentional breathwork improves focus, emotional balance, and even pelvic floor health by reducing tension.

  
  

4. Incorporate Digestive Rest

• Embrace intermittent fasting or simply allow 12 hours between your last meal of the day and breakfast. Digestive rest can improve gut health, metabolism, and energy levels without over-restricting your diet.

  
  

5. Honor Your Cycle

• For menstruating women, track your cycle phases (menstrual, follicular, ovulatory, luteal) and adapt your activities accordingly. For example, plan intense workouts during the follicular phase and prioritize rest during menstruation to sync with your natural energy patterns.

  
  

6. Create a Wellness “Anchor” Ritual

• Choose a daily activity that grounds your day—like journaling, sipping herbal tea, or stretching for five minutes. This simple ritual creates consistency and anchors you amidst life’s chaos.

  
  

7. Nurture Your Microbiome Beyond Food

• Gut health isn’t just about diet. Spend time in nature, walk barefoot on grass, and limit unnecessary antibacterial product use to foster a healthy microbiome, which affects mood, immunity, and digestion.

  
  

8. Lighten the Load

• Stress is a natural part of life, but it shouldn’t be something you carry endlessly. Instead of accepting it as inevitable, prioritize strategies to actively release and manage stress. Incorporate practices like deep breathing, movement, and mindfulness to help reset your body and mind. Creating space for calm can transform how you respond to challenges, promoting both mental and physical well-being.

  
  

9. Tap into "Functional Rest"

• Incorporate moments of micro-rest throughout the day, like lying on your back with legs up against a wall for 5 minutes. This helps regulate blood flow, reduce swelling, and calm the nervous system.

  
  

10. Engage in “Digital Detox Intervals”

• Commit to 1-2 hours a day (or a designated time each week) where you completely unplug from screens. This reduces eye strain, improves mental clarity, and enhances your ability to connect with yourself and others.

  
  

11. Practice Gratitude for Your Body

• Instead of focusing on appearance, thank your body for what it does—its ability to heal, to move, and to keep you alive. This subtle shift promotes self-acceptance and empowers a healthier mindset.

  
  

12. Explore Sensory Grounding

• Engage your senses intentionally to stay present. Try aromatherapy, listen to calming sounds, or focus on textures around you. Sensory grounding can alleviate anxiety and center your mind.

  
  

13. Embrace Non-Toxic Connection

• Surround yourself with relationships that nourish your soul and let go of those that deplete you. Positive, authentic connections are vital for emotional and physical well-being.

  
  

14. Prioritize Bone and Joint Health

• Add bone-supporting activities like resistance training and foods rich in collagen or magnesium to your routine, even before concerns arise. Prevention is easier than recovery.

  
  

15. Infuse Your Home with Wellness

• Bring wellness into your environment by incorporating plants, decluttering, and using natural light. These small changes can transform your space into a sanctuary for healing and productivity.

  
  

By trying out these unique approaches, you can take meaningful steps toward improving your health and creating a deeper connection with your overall well-being. These methods are designed to help you find balance, embrace joy, and build resilience in your daily life.