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Dr Louis

Why January Is the Perfect Time to Start Your Weight-Loss Journey (Without Pressure or Perfection)

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January is loud.

New year, new you.
Start over.
Fix everything.

The messaging around weight loss in January can feel overwhelming, restrictive, and unrealistic.

At Prestige Health & Wellness, we believe something different.

January isn’t about reinventing yourself — it’s about realigning with yourself.
Your body. Your health. Your life.

If medical weight loss is one of your goals this year, the most important thing to know is this:
You don’t need perfection. You need support, strategy, and sustainability.

Why Starting Weight Loss Now Matters

Many people delay their weight loss journey by saying:

  • “I’ll start next month.”
  • “I’ll wait until life calms down.”
  • “I’ll do it when I feel motivated.”

But research — and experience — consistently show that:

👉 Motivation follows action, not the other way around.

Starting weight loss in January doesn’t mean extreme dieting or punishment. It means taking one intentional step toward better metabolic health, improved energy, and long-term wellness — instead of postponing your health yet again.

This is the foundation of sustainable weight loss.

Weight Loss Is Not About Willpower

One of the biggest myths in diet culture is that weight loss is about discipline alone. In reality, obesity is a chronic, biologically driven condition, not a personal failure.

Weight regulation is influenced by:

  • Hormones
  • Metabolism
  • Stress response
  • Sleep quality
  • Mental health
  • Medications
  • Genetics

This is why weight loss without dieting alone often requires medical support. The body actively resists weight loss through hormonal signals designed to preserve energy (WHO, 2023; Hall et al., 2012).

If weight loss has felt frustrating or short-lived in the past, it does not mean you failed. It means your biology needed a different approach.

How Medical Weight Loss Supports the Body

This is where medically supervised weight loss programs can be life-changing for the right patient.

Medications like Wegovy (semaglutide) help address the biological factors of weight by:

  • Regulating appetite signaling
  • Reducing cravings and food noise
  • Improving blood sugar control
  • Supporting long-term chronic weight management

Clinical trials show that semaglutide (Wegovy, Ozempic) for weight loss leads to significant, sustained results when combined with supportive care — not restriction or shame (Wilding et al., 2021; Rubino et al., 2021).

For many patients, this allows their body to finally work with them, not against them.

Ask Better Questions This Year

Instead of asking:
“How fast can I lose weight?”

Try asking:

  • How can I feel better in my body?
  • How can I improve my energy and confidence?
  • How can I create habits I can actually maintain?

Sustainable weight loss often includes:

  • Fewer cravings
  • Better portion awareness
  • Improved metabolic and blood sugar health
  • More energy
  • Less guilt around food
  • A healthier relationship with eating

This approach supports weight loss without shame — and leads to better outcomes.

You Don’t Have to Do This Alone

Weight loss can feel isolating, especially after past attempts. Research shows that stigma and shame often prevent people from seeking care — despite evidence that supportive, patient-centered weight loss support improves results (Puhl & Heuer, 2009).

At Prestige Health & Wellness, our approach to medical weight loss is:

  • Judgment-free
  • Supportive
  • Individualized
  • Focused on both physical and mental health

We believe healing happens when you are seen, heard, and supported.

January Isn’t About Becoming Someone Else

It’s about choosing yourself — one decision at a time.

If you’ve been wondering “Is Wegovy right for me?” or exploring weight loss options beyond diet and exercise, January is a powerful place to begin.

Your health doesn’t need to wait until February.

Your weight loss journey starts when you decide to begin.
And January is the perfect time.

References

  • Hall, K. D., et al. (2012). Energy balance and its components: Implications for body weight regulation. American Journal of Clinical Nutrition, 95(4), 989–994.
  • Puhl, R. M., & Heuer, C. A. (2009). The stigma of obesity. Obesity, 17(5), 941–964.
  • Rubino, D., et al. (2021). Effect of continued weekly semaglutide on weight loss maintenance. JAMA, 325(14), 1414–1425.
  • Sumithran, P., & Proietto, J. (2013). The defence of body weight: A physiological basis for weight regain after weight loss. Clinical Science, 124(4), 231–241.
  • Wilding, J. P. H., et al. (2021). Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine, 384, 989–1002.
  • World Health Organization. (2023). Obesity and overweight.
    https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight

Winter Wellness Wonders: Boosting Mood in the Darkest Month

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Prestige Health & Wellness — Bringing Humanity Back to Mental Health

December brings cozy sweaters, holiday celebrations, and a chance to slow down—but it also brings shorter days, colder nights, and fewer hours of sunlight. For many people, this shift can trigger changes in mood, energy, and motivation. If you’ve ever felt “off” during the winter months, you’re not alone.

The darker days can impact the brain’s chemistry, influencing serotonin (the “feel-good” neurotransmitter) and melatonin (which regulates sleep). When these levels shift, it’s common to experience fatigue, irritability, sadness, or a general sense of heaviness.

Whether it’s Seasonal Affective Disorder (SAD) or simply the winter blues, understanding what your body needs is the first step to feeling better.

Why Winter Affects Mood

Less sunlight = less activation of the brain regions that regulate mood.
More darkness = more melatonin, which can make you feel sluggish or unmotivated.

Common symptoms of winter mood changes include:

  • Low energy
  • Oversleeping
  • Cravings for carbs and sugar
  • Difficulty concentrating
  • Irritability
  • Feeling “down” or more emotional than usual

The good news? Small, intentional wellness shifts can make a big difference.

Winter Wellness Strategies That Actually Work

1. Prioritize Light Exposure

Natural light is one of the most powerful mood boosters.
Aim for:

  • A 10-minute morning walk
  • Sitting near a window while working
  • Opening blinds as soon as you wake up

Light therapy boxes can also help regulate your internal clock and lift mood—especially for those with SAD.

2. Move Your Body (Even When You Don’t Feel Like It)

Physical activity increases serotonin and endorphins, which both support emotional balance.
You don’t need a gym membership—try:

  • Stretching in the morning
  • Dancing to your favorite song
  • A 15-minute walk during lunch
  • Short YouTube workouts

Movement is medicine.

3. Nourish Your Body With Winter-Friendly Foods

Shorter days can lead to carb cravings—and that’s okay.
Focus on foods that support mood and energy:

  • Lean proteins
  • Whole grains
  • Omega-3-rich foods (salmon, walnuts, chia seeds)
  • Warm soups and teas
  • Fresh fruits and vegetables

Also consider discussing Vitamin D supplementation, which research suggests may support mood during darker months.

4. Stay Connected

Winter often makes us want to isolate, but connection is essential for mental health.
Try:

  • Scheduling weekly check-ins with a friend
  • Joining a virtual or local support group
  • Planning small activities—even coffee counts
  • Saying yes to events that nourish your spirit

Your mood improves when you feel seen and supported.

5. Create Cozy Moments of Joy

You don’t need a big vacation or major lifestyle change to boost your mood.
Small comfort rituals can make winter feel softer:

  • Warm blankets
  • Aromatherapy
  • Soft lighting
  • Quiet evenings with a book or calming music
  • Spiritual reflection or journaling

These small practices signal safety and calm to your nervous system.

When to Seek Support

If low mood, oversleeping, or loss of motivation lasts for several weeks or affects daily functioning, it may be more than the winter blues.
Treatment options like therapy, medication, and light therapy can be incredibly effective for Seasonal Affective Disorder.

At Prestige Health & Wellness, we’re here to support you with compassionate, whole-person care tailored to your needs.

Winter Tip

Take a brief walk outside each morning to help reset your internal clock and boost feel-good hormones. Even 10 minutes can make a difference.

Reference

Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression Research and Treatment, 2015, 1–6. https://doi.org/10.1155/2015/178564

Managing Holiday Burnout: A Guide to Joyful, Stress-Free Celebrations

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Prestige Health & Wellness — Bringing Humanity Back to Mental Health

The holiday season sparkles with joy, celebration, and connection—but it can also bring pressure, exhaustion, and emotional overload. Many people feel pulled in too many directions, juggling family gatherings, financial demands, travel, end-of-year deadlines, and the pressure to “make everything perfect.”

If you’re feeling overwhelmed, you’re not alone. The American Psychological Association reports that nearly 38% of people experience increased stress during the holidays, with women and caregivers often feeling the heaviest burden.

The good news? With intentional strategies, you can reclaim your peace and create a holiday season that feels joyful—not draining.

Why Holiday Burnout Happens

Holiday burnout isn’t a lack of holiday spirit—it’s a natural response to mental, emotional, and physical overload.
Common contributors include:

  • High expectations (from yourself or others)
  • Financial pressure (gifts, travel, hosting)
  • Overbooked schedules
  • Family dynamics or conflict
  • Lack of rest or time for yourself
  • Seasonal depression or winter blues

When your nervous system is constantly “on,” burnout becomes almost inevitable.

Signs You May Be Experiencing Holiday Burnout

  • Feeling tired or irritable
  • Losing interest in holiday activities
  • Feeling overwhelmed by small tasks
  • Avoiding social events
  • Trouble sleeping
  • Emotional outbursts or frustration
  • Feeling “checked out”

Acknowledging the signs is the first step toward healing.

Practical Strategies to Prevent (and Treat) Holiday Burnout

1. Set Gentle, Healthy Boundaries

Boundaries protect your peace—and your energy.
It’s okay to say:

  • “I can’t make that event this year.”
  • “We’re keeping gifts simple this time.”
  • “I need a quiet evening for myself.”

Remember: “No” is a full sentence, and it’s a form of self-care.

2. Simplify Your Season

You don’t need to do everything.
Focus on what truly brings you joy, such as:

  • One meaningful tradition
  • A small gathering instead of multiple events
  • Personalized notes instead of expensive gifts
  • A calm night in with your favorite movie

Let go of the pressure to over-perform.

3. Create a Holiday Self-Care Plan

Your wellbeing deserves a place on the calendar.
Try including:

  • A sleep goal
  • Movement or stretching
  • Quiet time or journaling
  • A financial budget
  • Downtime between events
  • A “no commitment” day each week

Treat your self-care like any other priority—because it is.

4. Move Your Body, Even in Small Ways

A walk around the block, a few minutes of stretching, or dancing to holiday music can release stress and boost mood.

Movement reduces cortisol and stimulates feel-good hormones—especially helpful during a busy, emotional month.

5. Stay Connected to People Who Refill Your Cup

Not everyone gives us energy—some interactions drain us.
Choose quality over quantity. Spend time with people who:

  • Make you laugh
  • Support your boundaries
  • Bring peace, not pressure

Your emotional wellbeing matters.

6. Give Yourself Permission to Rest

You do not need to earn rest.
Take breaks. Sit down. Breathe.
Give yourself permission to:

  • Cancel plans
  • Delegate tasks
  • Ask for help
  • Take a mental health day

Rest is how we recharge, not how we “fall behind.”

A Holiday Reminder

You are not responsible for creating a perfect holiday—you are responsible for protecting your health and peace.
Reduce what drains you.
Choose what nourishes you.
And create a holiday season that feels like yours.

Prestige Health & Wellness is here to support you through this season with compassion, empathy, and whole-person care. Your wellbeing matters—today and every day.

Quick Tip

Create a simple holiday self-care plan and commit to it the same way you commit to work, family, and other responsibilities. Your peace is part of the celebration.

Reference

American Psychological Association. (2022). Holiday stress. https://www.apa.org/news/press/releases/stress/2022/holiday-season

Silent Signals: Recognizing Hidden Signs of Depression During Suicide Prevention Month by Dr. Louisana Louis, Psychiatry Mental Health Nurse Practitioner

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September is Suicide Prevention Awareness Month, a vital time to shine a light on the silent struggles of depression. While some warning signs are easy to spot, others are subtle and often hidden behind a mask of “normalcy.” Learning to recognize these signals can be lifesaving.

The Silent Struggle

Depression doesn’t always look like sadness. Many people experiencing depression maintain outward appearances—going to work, caring for family, and smiling in public—while quietly battling emotional pain.

Recent research highlights that stigma and self-stigma continue to keep many from seeking help. A 2024 study found that individuals with depression often internalize feelings of shame or inadequacy, creating barriers to care and perpetuating silence (Frontiers in Psychiatry, 2024). Understanding this “masking effect” reminds us to look deeper when supporting loved ones.

🚩 Hidden Signs to Watch For

  • Withdrawal from social connections: Declining invitations or avoiding contact without clear reasons.
  • Changes in sleep patterns: Insomnia or oversleeping are highly correlated with depression—up to 75% of people with depression experience sleep disturbances (Hopkins Medicine, 2025).
  • Sudden irritability or anger: Shifts in mood, even if brief, may mask underlying sadness.
  • Expressions of hopelessness: Subtle statements like “I’m just tired of everything” or “It doesn’t matter anyway.”
  • Increased substance use: Alcohol or drug misuse may become a way to cope with unspoken distress.

Back to You: Resetting Mental Health Routines in September by Dr. Louisana Louis, Psychiatry Mental Health Nurse Practitioner

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September marks both Self-Improvement Month and National Suicide Prevention Month, making it the perfect time to reflect, recharge, and reset. As summer winds down and school or work schedules ramp up, many people feel the pressure of returning to structure while also coping with emotional fatigue. This transition season provides a meaningful opportunity to strengthen mental health routines and prioritize self-care.

 Why September Matters

  • Seasonal Fresh Starts: The change in seasons often brings a natural sense of renewal. Research shows that people are more likely to set and achieve goals when they align with temporal landmarks—such as a new month or season (Dai, Milkman, & Riis, 2014).
  • Back-to-School/Work Routines: Increased structure can create stability and predictability, both of which are protective for mental health (American Psychological Association, 2023).
  • Suicide Prevention Awareness: With September recognized as National Suicide Prevention Month, it reminds us to check in on ourselves and others. Studies highlight that early intervention and supportive conversations can significantly reduce suicide risk (WHO, 2021).

Tips for Resetting Your Mental Health Routine

1. Set Realistic Wellness Goals

Ambitious goals can feel overwhelming and discourage progress. Instead, start small—such as walking 10 minutes daily or practicing one new relaxation exercise per week. Evidence shows that small, consistent changes are more sustainable than drastic overhauls.

2. Schedule Daily Check-ins

Take five minutes each day to pause and ask: “How am I feeling physically, emotionally, and mentally?” Journaling or simply reflecting can boost emotional awareness and reduce stress.

3. Reintroduce Healthy Sleep Patterns

Summer often disrupts sleep, but reestablishing earlier bedtimes and consistent wake times can improve emotional stability. Sleep research confirms that inadequate rest worsens mood, focus, and resilience (Harvard Medical School, 2021).

4. Reduce Digital Overload

Too much screen time—especially on social media—has been linked to increased anxiety and depression symptoms. Consider setting aside daily “screen-free zones,” such as during meals or before bed, to allow your brain to recharge.

5. Connect Authentically

Relationships are protective factors for mental health. Reaching out to friends or family, even through a simple text, strengthens connection and belonging. Studies show that social connectedness lowers stress and enhances well-being. 

💡 Remember: Progress, Not Perfection

Resetting your mental health routine isn’t about doing everything perfectly—it’s about taking meaningful, realistic steps toward well-being. September is a powerful reminder to reflect, reset, and recommit to YOU.

References

  • American Psychological Association. (2023). Stress in America 2023: A nation recovering from collective trauma. Retrieved from https://www.apa.org/news/press/releases/stress/2023/collective-trauma-recovery
  • Dai, H., Milkman, K. L., & Riis, J. (2014). The fresh start effect: Temporal landmarks motivate aspirational behavior. Management Science, 60(10), 2563–2582. Retrieved: The fresh start effect: Temporal landmarks motivate aspirational behavior. Management Science
  • Harvard Medical School. (2021). Sleep and mental health. Retrieve from: https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health
  • World Health Organization. (2021). Suicide prevention. Retrieved from https://www.who.int/health-topics/suicide#tab=tab_1

The Importance of Boundaries in Mental Health: A Guide for Patients and Caregivers

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Mental health is a journey, and like any journey, it requires clear paths, safe spaces, and respectful limits. Boundaries are the invisible lines that help us navigate our relationships, emotions, and interactions with others. For mental health patients, establishing and maintaining healthy boundaries is not just a luxury—it’s a necessity. Whether you’re a patient, a caregiver, or a loved one, understanding boundaries can transform the way you approach mental health care.

What Are Boundaries?

Boundaries are the emotional, physical, and mental limits we set to protect ourselves from being manipulated, drained, or disrespected. They define what is acceptable and what is not in our interactions with others. For mental health patients, boundaries can be especially crucial because they help create a sense of safety, autonomy, and self-respect.

Boundaries can look like:

  • Saying “no” without guilt.
  • Asking for space when overwhelmed.
  • Limiting contact with toxic or triggering individuals.
  • Communicating your needs clearly and respectfully.

Why Are Boundaries Important for Mental Health Patients?

  1. Protecting Emotional Energy
    Mental health challenges often come with heightened emotional sensitivity. Boundaries help conserve emotional energy by preventing unnecessary stress or overcommitment.
  2. Building Self-Esteem
    Setting boundaries is an act of self-respect. It sends a message to yourself and others that your needs matter.
  3. Reducing Overwhelm
    For those managing conditions like anxiety, depression, or PTSD, boundaries can create a buffer against triggers and stressors.
  4. Improving Relationships
    Healthy boundaries foster mutual respect and understanding in relationships. They prevent resentment and ensure that both parties feel valued.
  5. Encouraging Independence
    Boundaries empower mental health patients to take control of their lives, make decisions, and advocate for themselves.

pastedGraphic_2.pngCommon Challenges in Setting Boundaries

For many mental health patients, setting boundaries can feel daunting. Here are some common challenges and how to address them:

  1. Fear of Rejection or Conflict
    Many people worry that setting boundaries will lead to conflict or rejection. Remember, those who truly care about you will respect your limits.
  2. Guilt
    It’s common to feel guilty for prioritizing your needs. Remind yourself that self-care is not selfish—it’s essential.
  3. Lack of Practice
    If you’re not used to setting boundaries, it can feel awkward at first. Start small and build your confidence over time.
  4. Unclear Needs
    Sometimes, we struggle to set boundaries because we’re not sure what we need. Take time to reflect on your feelings and identify your limits.

How to Set Healthy Boundaries

  1. Identify Your Limits
    Reflect on situations that drain or upset you. What changes could make these situations more manageable?
  2. Communicate Clearly
    Use “I” statements to express your needs. For example, “I need some quiet time to recharge after work.”
  3. Be Consistent
    Setting boundaries is only effective if you enforce them consistently. Don’t be afraid to restate your limits if they’re ignored.
  4. Practice Self-Compassion
    It’s okay to make mistakes or feel uncomfortable at first. Setting boundaries is a skill that takes time to develop.
  5. Seek Support
    If you’re struggling to set boundaries, consider talking to a therapist or support group. They can provide guidance and encouragement.

pastedGraphic_3.pngBoundaries for Caregivers and Loved Ones

If you’re supporting someone with mental health challenges, it’s equally important to respect their boundaries while setting your own. Here’s how:

  • Listen Without Judgment: Allow them to express their needs without criticism.
  • Respect Their Limits: If they need space or time alone, honor that request.
  • Set Your Own Boundaries: Caregiving can be emotionally taxing. Make sure to prioritize your own mental health as well.

pastedGraphic_4.pngFinal Thoughts

Boundaries are not walls—they are bridges to healthier relationships and a stronger sense of self. For mental health patients, they are a vital tool for navigating the complexities of life with greater ease and confidence. Whether you’re setting boundaries for the first time or reinforcing existing ones, remember that you deserve to feel safe, respected, and valued.

If you’re struggling, know that you’re not alone. Reach out to a trusted friend, therapist, or support group. Together, we can create a world where mental health is nurtured, and boundaries are celebrated as a sign of strength, not selfishness.

Need to talk to a professional. Click HERE.

Your mental health matters. Your boundaries matter. Take the first step today.

Dr. Louis, DNP, APRN, PMHNP-BC