She Said / She Said: Wellness Edition
We tapped two of our local wellness experts, Sara Acheson of Athena Wellness and Jennifer Szymanski of Vitality-Led Health, to share their perspectives on proactive, whole-body care—from supporting patients through cancer treatment to healing chronic skin conditions from within. Both women are redefining what it means to feel well, blending science, compassion, and empowerment to help others take control of their health. Their insights remind us that wellness isn’t just about fixing what’s wrong—it’s about nurturing what’s right.
What’s one early sign people often ignore that could actually be their body asking for support?
Sara: One sign that people often overlook when their body is asking for support is an increase in fatigue. It is common to blame fatigue on busy work schedules, demanding family responsibilities, a few poor nights of sleep, or an overloaded social calendar. While these factors certainly contribute, persistent fatigue is frequently a signal that the body is overwhelmed and in need of care. From a wellness perspective, fatigue is an early warning sign.
When we remain in a constant state of exhaustion, cortisol levels can rise, making it more difficult for the body to focus, regulate stress, and fight off illnesses or infections. Fatigue is the body’s way of asking for rest, nourishment, movement at an appropriate intensity, and overall balance. Listening to this signal allows us to respond with supportive habits such as consistent sleep routines, gentle daily movement, hydration, nutrient-dense foods, and moments of true downtime.
Jen: For me, and for so many women I see, an early sign that often slips under the radar is how we react to the little stresses of everyday life. I notice it in myself when I feel just a bit more sensitive, quicker to get overwhelmed, or when my digestion feels slightly off for no obvious reason. These small changes are easy to brush off, but they can be our body’s way of asking for care. When my mood feels a little less steady, mind isn’t as clear, and my energy feels depleted, I’ve learned to take that as a cue to slow down and give myself some extra support.
How much does stress really impact our healing — and what’s your go-to strategy for calming the nervous system?
Sara: I use two main strategies to help patients calm an overactive nervous system: breathwork and frequent gentle movement.
1. Breathwork: Our breath has a direct ability to down-regulate the nervous system. Slow, controlled breathing can stimulate the vagus nerve, which is a part of our parasympathetic nervous system—often referred to as our “rest and digest” system. When this system is activated, heart rate decreases, breathing slows, and the body becomes better able to move out of a stress response.
2. Frequent gentle movement: I often tell patients that this should be their mantra: move frequently and move gently. Gentle, frequent motion is very calming to the nervous system. It communicates, “Hey, you are safe,” by giving the body predictable, non-threatening input—especially helpful when our system is elevated due to pain, trauma, or overstimulation.
This can look like short walks, gentle stretching, or simple functional movements throughout the day. Regular movement helps reduce the “shock” to the system that happens when we suddenly need to move quickly, reach outside our comfort zone, or use speed and power.
When breath work and gentle movement are paired together, the nervous system receives consistent messages of safety, allowing the body to relax more easily.
Jen: Stress influences healing more than we think. When we stay in that constant “on” state, cortisol rises, digestion becomes sluggish, the inflammatory response heightens, and the body’s ability to repair slows. Over time, this often looks like feeling run-down or more depleted, and whatever healing is needed doesn’t progress. I see this in my clients, and I notice it in myself. Even the most thoughtful nutrition and wellness plans have a harder time working when the nervous system is triggered.
For me, simply stepping outside can make a meaningful difference. A few minutes of fresh air, sunlight, and a short walk often give me just enough reset to feel more centered and move through the rest of my day with greater ease.
From your perspectives — oncology wellness and integrative dermatology — how are skin and internal health more connected than most people realize?
Sara: From an oncology perspective, the skin provides valuable insight into inflammation in the body and overall tissue healing. After treatments such as radiation, chemotherapy, and/or surgery, the visual and tactile qualities of the skin can reveal how the body is responding and recovering. Signs such as redness, swelling, skin dimpling, or increased scar tissue formation indicate a heightened inflammatory response/ When this occurs, it often suggests that the body is still working hard to manage the effects of treatment.
Conversely, when the skin begins to return to its baseline appearance—showing normal pigmentation, minimal dimpling, and improved pliability—it often reflects improved tissue health and decreasing inflammation in the body. In these cases, patients can generally tolerate a more progressive activity plan.
By paying close attention to the condition of the skin, I can have insights into how the body is healing internally. This allows for more individualized, safe, and effective movement recommendations that support recovery while respecting the pace of tissue repair.
Jen: In my work, I see every day how closely the skin mirrors what’s happening internally. The skin isn’t just a surface issue but rather an extension of the gut, the immune system, the hormones, and even the nervous system. When something is “off” inside, the skin is often one of the first places we see it. More redness, breakouts, dryness, or a slower ability to repair. It’s the body’s way of communicating that deeper systems need attention.
What surprises most people is how quickly the skin responds when we support those internal pathways. When digestion is smoother, stress is lower, and inflammation is calmed, the skin reflects that balance. I love helping women make that connection. Not because it’s about striving for perfect skin, but because it’s one of the clearest signs that the whole body is moving toward better health.
What’s one simple nutrition habit or ingredient you both swear by for overall vitality?
Sara: The one simple nutrition habit I swear by is water. Staying hydrated is one of the most common things I talk about with patients, especially women going through a cancer diagnosis and treatment—but truly, hydration matters in every phase of life. Water supports digestion, energy, temperature regulation, cognition, skin health, and recovery. It helps our body respond to stress, inflammation, and so many of the physical demands life throws at us. It’s a small daily habit that has a meaningful impact on how we feel and function.
Jen: One habit that reliably makes a difference for me is starting the day with a protein-forward breakfast. For women, getting enough protein is one of the most important things we can do for long-term vitality. It supports muscle, bone health, metabolic balance, and steady hormones, all of which matter more as we age. And maintaining muscle isn’t just about feeling strong. It’s closely tied to longevity, mobility, and overall resilience.
Aiming for 30–40 grams of protein in the morning can feel like a big shift at first, and many women find it challenging, but it helps steady energy, support clearer thinking, reduce cravings, and set the tone for the rest of the day. Over time it becomes an impactful way to support how we feel, move, and age.
Has your definition of wellness changed over time and what does it mean to you today?
Sara: Over time, my definition of wellness has become much broader and more inclusive, shaped significantly by my experience working with individuals undergoing and recovering from cancer treatment, as well as those in pregnancy and the postpartum period. Witnessing how the body responds to gentle activity, consistent rest, and supportive daily habits has shifted my perspective from a narrow, fitness-centered approach to one that is more holistic and comprehensive.
When discussing wellness, I now emphasize realistic, sustainable strategies that can be integrated into daily life. This includes incorporating movement throughout the day rather than relying solely on one long gym session, getting outdoors for fresh air and sunlight to support mood and energy levels, and establishing consistent sleep routines to promote healing and recovery.
Ultimately, wellness is not defined solely by performance, intensity, or traditional exercise metrics. Instead, it is rooted in practices that are accessible, sustainable, and supportive of both physical and emotional well-being. My goal is to help people feel better, recover well, and improve their overall quality of life through habits that meet them where they are.
Jen: My definition of wellness has changed so much over the years. Earlier in my life, I thought of wellness as something to achieve or something tied to specific goals. Now, as I’m moving through different seasons of life and experiencing my own shifts, wellness feels much more grounded in how I’m living and how I’m feeling day-to-day. It looks like prioritizing sleep, eating in a way that nourishes me, and moving my body in ways that build strength and feel good. I have a deeper appreciation for my health and for the changes my body is navigating, and I try to carry that perspective into my family life as well. Wellness, to me, has become less about striving and more about supporting myself in a way that feels sustainable, honest, and aligned with this stage of life.
What’s one small, realistic way anyone can bring a more holistic mindset into their daily routine?
Sara: Start by letting go of the all-or-nothing mindset. We often avoid movement, healthy eating, stretching, or taking a mental break because we think it has to be an hour at the gym, a full diet overhaul, or an entire self-care day. Instead, focus on small, consistent actions: a ten-minute walk, ten air squats every hour, one nutritious snack, or five minutes of quiet. These tiny habits build on themselves and create space for bigger changes over time. Plus, research shows short bouts of movement throughout the day can improve blood sugar regulation—proof that small steps truly do make a difference.
Jen: One small way to bring a more holistic mindset into daily life is to pause and check in with yourself. I know firsthand how easy it is to move through the day on autopilot, doing what we think we “should” do without ever asking what we actually need at that moment. Taking just a few seconds to notice how you feel physically and emotionally can shift the tone of your whole day. Maybe you need a breath, a moment of quiet, or a meal or snack that leaves you feeling nourished and steady instead of simply keeping you going. Responding to those cues versus pushing past them can shift how you show up for the rest of your day.
What do you most want women to know about advocating for their own health?
Sara: One of the biggest things I wish women knew about advocating for their own health is this: don’t wait. Don’t wait for symptoms to show up or for something to feel “bad enough” to deserve attention. We now understand that women’s health isn’t just about treating problems—it’s about laying the groundwork ahead of time. The more you learn about your hormones, bone density, family history, anatomy, and overall function the more confident and informed you become in steering your long-term health. Working with providers who focus on function, prevention, and individualized care allows you to ask for the right lab work, support your body through strength and mental health, and make decisions that benefit you as you age. Early knowledge is power, and long-term health begins long before there’s a diagnosis.
Jen: What I most want women to know is that listening to yourself is not optional, it’s essential. When something feels off, that matters. When you don’t feel like yourself, that matters. Women are often taught to downplay their symptoms or push through discomfort, but your body’s signals are valid, and they deserve your attention. I feel incredibly strongly about this, because trusting those early cues is often what leads you to the answers you’ve been searching for.
And you should never feel like you have to fight for that alone. Advocating for your health means surrounding yourself with people who truly hear you; practitioners who respect your intuition, take your concerns seriously, and are willing to look deeper rather than dismiss what you’re experiencing. You are allowed to expect that level of care. You are allowed to ask questions. You are allowed to choose a team that honors your voice. Your lived experience is the foundation of your health, and it should guide every part of your care.
