Brain Power with Dr. Eko

EP. 33 | Boosting Family Health Through Simple Activities, with Dr. Sara Ionescu

• Dr. Hokehe Eko • Season 1 • Episode 33

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What if you could turn everyday moments into opportunities for your family's well-being? Join us as Dr. Sara Ionescu, a dedicated family medicine physician and mom of five, reveals her strategies for seamlessly integrating physical activity into busy family routines. Learn how to foster a love for movement in your children, manage screen time effectively, and harness the power of outdoor activities to boost mood and mental clarity. Dr. Ionescu's insights on the benefits of making exercise a natural part of play will inspire you to embrace a healthier lifestyle for yourself and your loved ones.

Discover practical tips and advice on overcoming the hurdles of perfectionism and the importance of consistency over grand gestures. Dr. Ionescu discusses the value of "brain breaks" to keep children focused and shares simple ways to incorporate movement into everyday life. Her passion for physical and mental health shines through, encouraging everyone to take baby steps toward a more active and balanced future. Tune in to be inspired by Dr. Ionescu’s expertise and commitment to promoting optimal health through movement.

Connect with Dr. Ionescu!
Instagram: drsaraionescu
Youtube: @DrSaraIonescu
Website: drsaraionescu.com

Find the full episode on your favorite podcast platform and check out the video version on our YouTube channel!

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Dr. Hokehe Eko:

Hello parents, welcome to another episode of Brave Power with Dr Eco. I hope your day is going great. I wanted to introduce you to an amazing friend I am going to interview today. Her name is Dr Sarah Ionescu, so, as always, I'm going to let her introduce herself, because she does a better job at it than I could do reading a bio. So, dr Sarah, welcome to the show.

Dr. Sara Ionescu:

Yeah, thank you so much, Dr Eko. I'm so glad to be here and thank you for the opportunity. So, like Dr Eko said, my name is Dr Sara Ionescu. I am a family medicine physician, I'm a wife, I am a mom of four, currently expecting number five, and I am an exercise enthusiast. So right now I am creating exercise content online with a lot of mindset stuff weaved in, and my inspiration for that was just that. I am very passionate about movement. I'm in, you know. I'm wanting to inspire others to move in a simple but consistent way and to hopefully see mental and physical health wins that I have seen with exercising consistently on a regular basis.

Dr. Hokehe Eko:

Wow, so you're going to need to do a consult for me after this, after this, wee Lordy, and that's the thing. Yeah, yes, so, so that's wonderful and and and you're a family physician right, correct, yeah, children and their parents.

Dr. Hokehe Eko:

So that's an amazing way to instill that, starting from a young age. And I know that's really your passion is helping parents involve their kids while they're young so that it's a lifestyle right? Yes, absolutely yeah. So let's talk about that. First of all, why is it important for young kids to be active and what does that really mean?

Dr. Sara Ionescu:

Yeah, so I think it's exactly like you said, dr Echo, I think when it is instilled in them from a young age, what I've noticed, both with my patients but also with my own children, is it's it's just part of their everyday routine, it's part of their nature. So for us, I mean from the very beginning, with our first daughter I mean, we had her outside, you know, when it was weather appropriate, in the stroller. She got used to doing all of that. We're constantly doing lots of activities that involve movement, and so now she is six and has three younger brothers and we've just kind of continued that along.

Dr. Sara Ionescu:

Where it's not a okay, it's exercise time, and here is what we're doing for our exercise. But their play involves a lot of physical movement, which I think is very important because, like I said, it just becomes part of their nature and it's less challenging as they get older. To continue that I will say I don't think that means if you have kids that are, you know, teenagers or older, that it's impossible to get them moving. I think it's just if you have little ones it's a lot easier to instill that you know from the beginning as part of their growth and their everyday.

Dr. Hokehe Eko:

Yes, that's so. That's you're absolutely right, because then it becomes second nature to them, and I like that. You said it's not exercise time, it's just that what you're doing for them involves exercise. So I'm going to take a guess that that means they have less screen time and more active play time.

Dr. Sara Ionescu:

Right, right, no-transcript, wiggling, stop moving, and I, you know, there's so many times in a day, I think, where we can find ourselves asking them to stop moving. But that's actually in their nature, they're meant to be moving like that, and so I think it's also important to be aware of how you're getting them to do the things that you want them to do, and maybe just hone it down so it's not dangerous. But they can be moving or wiggling during some of these activities. You know if it's safe. But I think incorporating that physical activity, even when they're doing more sit down type things like crafts, you know, get up and take a break, we're going to do a lap around the, you know whatever it is to kind of incorporate that physical piece as well.

Dr. Hokehe Eko:

Oh, I'm still stuck on the saying several times a day stop moving, because that's what we are. Yeah, so true. And words carry so much weight, just like how the thought research about how many times we tell kids no, no, no, no, no. And then now it's like hard for them to figure out the yeses, because all they hear is no, wow, right, yeah.

Dr. Sara Ionescu:

And I think you know, like I said, I think a lot of times in school, especially as they get older, you know there's focus on staying in your seat and staying still. And that's why, you know, with my kids that are in school, it's like the moment we get home it's like get outside and like get it all out, get all that movement, all that energy that you've been kind of needing to stay still, all that energy that you've been kind of needing to stay still. And that's why, when we're doing things at home in the summer that are more, you know, stationary, we will take breaks that are get up and jump around or, you know, go up to your room and get something so that you get a little bit of that wiggly energy. But then you can also go back to some of the more like brain focused path.

Dr. Hokehe Eko:

Yeah, and you know that's actually called a brain break, because the movement is creating more brain, because the brain needs the most oxygen. So that's a whole.

Dr. Sara Ionescu:

That's a whole separate science. That's wonderful.

Dr. Hokehe Eko:

So so you've described. So how can parents be intentional about doing this? Like what are some so okay? I can hear a parent say I'm overwhelmed, or my kid that I'm just tired. Like how can busy parents build this in without feeling overwhelmed?

Dr. Sara Ionescu:

Sure. So I think you know some of the things I try to do. When it's times where it feels like, oh gosh, getting everybody up and ready to go and get outside is almost too much, I just incorporate them into the day-to-day management of the house. And you may not have two floors where you have stairs, but if you do and you're doing things like laundry, I'll have them come up and down the stairs with me. So, okay, we're at the washer and dryer, we're getting the clothes out, we're going to go upstairs, they find an activity to do while I fold the laundry and then we go back downstairs together, as opposed to, you know, they're sitting on the couch watching TV while I'm doing some of these chores.

Dr. Sara Ionescu:

I think incorporating them in some of those things if you don't have stairs, I mean, it's the same idea just being up and moving about the house as opposed to sitting in one spot.

Dr. Sara Ionescu:

And I mean and I do this with adults as well but it can be as simple as get up and, you know, walk a lap around your couch, often like when it's raining here, because I know that weather, especially if you live somewhere where it's like when it's raining here, because I know that weather, especially if you live somewhere where it's seasonal and it can be chilly like we'll set up silly little obstacle courses in the house where it'll be. You know, do a lap around the couch, go up the stairs. You know, do jumping jacks in this one spot. So they have different activities to do. It's fun for them because it's like a little game, but they're also, you know, you're building in that movement and at the same time, if you have something that you need to be getting done, you can kind of multitask in that way where they're doing something but you can also do something that you might need to be getting done.

Dr. Hokehe Eko:

I like it. I'm going to do that. I was just thinking Okay, obstacle course that's a good one. Yeah, oh yeah, thank you for that, for that tip, and and so I like that you said something about. So let's talk about parents at work. How can they be more active at work?

Dr. Sara Ionescu:

Yeah.

Dr. Sara Ionescu:

So I think you know, just like I was saying, when the kids are doing an activity that may be more sitting or still focused, you know just taking those breaks if you can, even if it's every half an hour, every hour, and it may not even be that you leave where you are, but if you can just stand up and march in place, you know, if you have an office, do a lap, get up and walk to you know the bathroom or go up a flight of stairs, you know these are some simple ways where you can just move a little bit more in your day.

Dr. Sara Ionescu:

You know, if you're somebody that can navigate stairs and you're in a place where you have stairs versus elevators, you know you can take the stairs. And if it's like you got to go to the 20th floor, okay, you walk up two flights and take the elevator. For the rest, you can always incorporate it and it doesn't have to be huge and it doesn't have to be lots and lots of time. But if you kind of dose that in throughout the day, it adds up and then you're moving more than you did the day before, which is, you know, it's all about those little baby steps and that progress.

Dr. Hokehe Eko:

Yes, yes, yes, so important, wow. Thank you for saying that, because it's important for us to incorporate all of the parents' lives right, which includes school and all of that. So what are other tips that you have for parents?

Dr. Sara Ionescu:

Okay. So, for example, parents of special needs, do you have any tips for ways that they can incorporate movement with their kids, every family, no matter what? I think getting outside, regardless of the situation, is so critical for everybody because that fresh air and just being outdoors, I think it being outdoors and walking, that combination of movement and fresh air, it will like that's what I use when my kids are throwing tantrums, like that's what we do. We get outside, we're fresh air and movement, because the combination of that seems to just it just resets the brain and we take a step back and we're able to kind of restart.

Dr. Sara Ionescu:

So I, you know, I think that and it's all about the baby steps I think you have to do what you can with the situation and recognize that a minute more today is better than yesterday, so it doesn't have to be we're doing 15 minutes, because maybe that's not what is tolerable for everybody on that day. A minute is a win, like that's a win, count it, write it down and give yourself grace and keep going. You know, the next day and if you, like I said, instead of saying like, okay, we're going to do 30 minutes outside, maybe it's, we're going to do two minutes a couple times a day, so you can space it out, so that it's less overwhelming and maybe more manageable for the child and also for the parent.

Dr. Hokehe Eko:

Yeah, oh, I like that. So you see, parents, Dr Sarah just gave you permission not to have to cage yourself into 15 minutes. It can be five times a day. That equals five minutes.

Dr. Sara Ionescu:

Yeah, exactly.

Dr. Hokehe Eko:

That's a big thing. It's us giving ourselves grace and not beating ourselves up, because if we fall down, say we do it today, we don't do it tomorrow. We get up and we do it again Exactly.

Dr. Sara Ionescu:

And I was just gonna say I think the other thing too is sometimes, especially with adults, you kind of fall into that like, okay, I'm on a streak and I miss a day. Well, now the whole week is out the window, where the whole month is out the window. No, it's okay, Like, give yourself grace for that day. Whatever happened happened and you get right back to it, because that will help continue your momentum.

Dr. Hokehe Eko:

Yes, absolutely yeah, thank you for that. And what is the way? Here in Andrew MD Business School, motivation is not needed, right, right.

Dr. Sara Ionescu:

Yes, it's all about taking action and that's something that I have learned, because I always thought like I'm this super motivated person and I think most people that went to med school feel that way. I think a lot of people in general feel that way and then you're wondering why am I not doing anything? Like I feel motivated but I'm not actually getting anything done. Because it's actually about taking action, where when you do those baby steps, you start to feel more confident and stronger and I see that in my kids too Like it's not just for adults. When you get them to actually take a step and take action, they realize get them to actually take a step and take action, they realize, oh, I can do this. I feel more confident, now I want to do it more. And it starts to snowball into this. You know this bigger action situation.

Dr. Hokehe Eko:

Yes, yes, oh, wonderful. So can you give us one last brain health tip for both parents and kids that will help them solidify their what should I call it? I was about to say evolution into lifestyle or exercising, but get them going in that direction.

Dr. Sara Ionescu:

Yeah, I mean, I think the biggest brain power tip is really to focus on movement as just part of everyday life. It doesn't have to be, like I said, it doesn't have to be the 30 minutes of exercise. I think just focusing on it as part of your day to day, just like you eat breakfast, lunch and dinner, moving is as essential to life, almost as that. And so I think when you practice that as a family and do it in small, incremental steps a minute is awesome and write it down, I think you'll start to see like it affects the entire family unit in a positive way.

Dr. Hokehe Eko:

Yes, yes, wonderful. Thank you so much. So please tell our listeners where they can find out more about all the amazing contents that you have.

Dr. Sara Ionescu:

Absolutely. So I have the same handle on YouTube. I have a YouTube channel, facebook and Instagram, so it's Dr D-R-S-A-R-A-I-O-N-E-S-C-U. And then I also have a website, which right now is just a way to sign up for a three weekly newsletter, and it's the same drsarahayonescucom.

Dr. Hokehe Eko:

Wonderful. So parents, go follow her on YouTube for some amazing tips and advice on how to continue this and incorporate this into your life. So, dr Sara, thank you so much for coming on our podcast today. It was such a pleasure and looking forward to having you again sometime, yeah absolutely.

Dr. Sara Ionescu:

Thank you so much again for the opportunity. It was great to be here.

Dr. Hokehe Eko:

everyone, yes, and everyone have a wonderful rest of your day. Take care and please share this with friends and family that need to hear about this, because it's really important. Like she said, movement is essential to life. It is essential to your brain being and feeling the best it can. So please move, let's move. Yes, okay, have an amazing rest of your day.