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Beyond the Bandaid: An Integrative Approach to Women’s Health

An Interview with Dr. Kathryn Hale, Abundant Health Life 

 

Here at Longevity, we love partnering with and promoting like-minded practitioners in the community as we come alongside our patients on their wellness journeys. One of those practitioners is Dr. Kathryn Hale. 

 

Dr. Hale is a board-certified OBGYN with specialized training in Functional Medicine and Integrative Women’s Health. She has nearly a decade and a half of experience in Obstetrics and Gynecology. She completed her internship and residency at the University of Tennessee Health Science Center, receiving valuable high-risk experience at The Regional Medical Center in Memphis. She served at a community health center in South Carolina before moving to North Georgia, where she practiced for over seven years as part of a single specialty group. She has also spent the past few years working as a Diplomat OBGYN Hospitalist with OB Hospitalist Group. 

 

Dr. Hale believes we are designed to live a whole and vibrant life now, and we can achieve an abundant, healthy life through a holistic approach to wellness. The conditions she treats include hypothyroidism and other endocrine disorders, and hormone imbalances. She also provides preconception/fertility and weight loss support. 

 

We interviewed Dr. Hale to learn more about her practice and the integrative services she offers. 

 

What is the heart and mission behind your practice and the work you do?  

 

I want to empower women to achieve the health and vitality they deserve to live life on their terms. 

 

When it comes to their reproductive and hormonal health, what do you think is the biggest obstacle or risk factor facing women today? What do you wish more women knew when it comes to their overall health and wellness?

 

The biggest obstacle facing women’s health is that women are often just not heard when they seek care. I wish more women knew that they deserve the time and investment it takes to make their health a priority. If they are well, the benefits trickle down to those they love and care about. They deserve to be well nourished and have the strength and energy to meet the demands of their lives. Achieving better health doesn’t have to be complicated. Simple sustainable shifts can alter  the trajectory of your health journey.

 

So many of our female patients come to us with insomnia issues. What are your recommendations for getting more restorative sleep? 

 

I recommend that women treat their sleep like they treat babies learning to sleep at night. Establish a consistent sleep schedule.  Develop a wind down routine that includes blue blocking  glasses from sundown, shutting down electronics at least an hour before bedtime. Create safety in your body through relaxation practices such as epsom salt baths and yoga. Release the day by dumping thoughts into a journal. Some women also benefit from natural progesterone supplementation, magnesium glycinate and herbs and supplements that help to calm the nervous system like Lavender and L-theanine. Cut out the afternoon caffeine if you struggle with sleep. 

 

What are some simple steps women  can take today to manage stress, prevent disease, and feel more whole and vibrant in mind, body, and spirit? 

 

Slow down. Many women that I see are burned out and suffering the consequences of hormone dysfunction and autoimmune disease. Prioritize hydration, a nutrient dense diet, regular movement and spiritual/mind body practices. I’ve also been discovering more and more that women suffer from lack of meaningful connection and prioritizing joy. 

 

Our practice takes a preventative approach to women’s health, utilizing proactive testing to assess disease development and holistic supporting therapies to promote detoxification. How can our practices work hand-in-hand to help our clients feel their very best?  

 

I love that. I am definitely a fan of regular comprehensive detox and taking a proactive approach to wellness. I have the knowledge and experience to support the whole woman when situations arise that require more expertise in terms of hormonal health and women’s health in general. Abundant Health Life can come alongside Longevity Health when Functional Testing is needed to dig deeper and get to the root of what is impacting a woman’s health. We also offer a wide range of nutrition, hormonal, herbal and if need be pharmaceutical therapeutics to help a woman heal from the inside out. As a telemedicine practice, we also bring this type of care to women who, due to the logistics of life or geography, have challenges in accessing whole body wellness services.

 

To learn more about Dr. Hale and her practice, visit https://www.abundanthealthlife.com/ 

Transform Your Heart Health the Integrative Way 

An Interview with Dr. Jason Reingold MD, FACC, North Atlanta Heart and Vascular Specialist

 

Here at Longevity, we love partnering with like-minded practitioners in the community as we come alongside our patients on their wellness journeys. One of those practitioners is North Atlanta Heart and Vascular Specialist Dr. Jason Reingold. 

Dr. Reingold graduated from Emory University School of Medicine and trained at Massachusetts General Hospital/Harvard Medical School. His  clinical and research expertise focuses on the prevention and reversal of heart and vascular disease in both the young and the elderly and across diverse, multi ethnic populations. He also has a special interest in the overlap of cardiovascular disease with weight management, kidney disease, and diabetes with expertise in lifestyle interventions. He was recently featured in the Atlanta Jewish Times in an article about heart disease prevention in women, specifically during pregnancy, middle age, and during menopause. 

We interviewed Dr. Reingold to learn more about his practice, the integrative services he offers, and his holistic approach to cardiovascular health and overall wellness. 

 

What is the heart and mission behind your practice and the work you do? 

I started Georgia Integrative Cardiology to provide comprehensive and patient-centered care that promotes optimal heart health by combining conventional medical treatments with evidence-based complementary and alternative therapies.  We aim to address the root causes of cardiovascular issues and empower patients to take an active role in their own health. 

 

What do you think is the biggest health factor or risk facing people when it comes to their cardiovascular wellness?

Cardiovascular disease is often referred to as a “lifestyle disease” because it is strongly influenced by the choices and habits that individuals adopt as part of their daily lives. Lifestyle plays a significant role in the development and progression of many types of cardiovascular diseases. 

 

What do you wish more people understood when it comes to their heart health? 

The term “lifestyle disease” also underscores the potential for preventing and even reversing cardiovascular disease through positive lifestyle changes. Adopting a heart-healthy lifestyle, including a balanced diet, regular physical activity, stress management, and avoiding harmful habits like smoking, can significantly reduce the risk of cardiovascular issues and improve overall heart health.

 

What are some simple holistic steps people can take today to support good cardiovascular function? 

The American Heart Association  lays out a list of recommendations entitled Life’s Essential 8™ 

 

Eat a healthy diet consistent with American Heart Association recommendations. 

  1. Get at least 150 minutes of moderate intensity physical activity or 75 minutes of vigorous-intensity activity (or a combination of both) each week.
  2. Don’t smoke, vape or use other tobacco products and avoid second-hand smoke. 
  3. Aim for an average of 7 to 9 hours of sleep a day. 
  4. Reach and maintain a healthy body weight (body mass index less than 25 kg/m2). 
  5. Get your cholesterol checked and talk  to your health care professional about your numbers and how they impact your overall risk.
  6. Keep fasting blood sugar less than 100 mg/dL or an A1C of less than 5.7%. 
  7. Keep blood pressure below 120/80 mm Hg.

 

Our practice takes a preventative approach to cardiovascular health, utilizing proactive testing to assess disease development and holistic detoxifying therapies to promote good vascular and lymphatic circulation. How can our practices work hand-in-hand to help our clients treat and get to the root cause of heart problems?

We can help identify the presence of subclinical atherosclerosis that is the precursor to heart attack and stroke.  We can measure biomarkers that contribute to the development and rupture of plaque that leads to cardiovascular disorders. 

 

 To learn more about Dr. Reingold and his practice, visit https://drjasonreingold.com/ 

 

How To Prepare Your Kids for a Healthy and Happy School Year

An Interview with Pediatric Nurse Practitioner Niccole Edwins of Explore Health and Wellness Pediatrics

Our patients are always on the hunt for a pediatrician that will respect and support them in their holistic nutrition and lifestyle efforts, and we often refer them to Niccole Edwins, Certified Pediatric Nurse Practitioner at Explore Health and Wellness Pediatrics.

We love that in addition to her wealth of knowledge and experience treating children, Niccole is well-versed in children’s homeopathic remedies and natural supplements and recommends them often for her patients. She strives to get to the root cause of health conditions in children.

As we head into back-to-school season, we sat down with Niccole to hear her advice for preparing kids’ immune systems for a healthy and happy school year. Enjoy this Q&A, and learn more about Explore Health and Wellness Pediatrics at https://www.goexplorehealth.com/pediatric-medicine

What are some ways to boost kids’ immune systems as they prepare to head back to school? 

I am a firm believer in good nutrition being the best medicine! Some of my favorite supplements are vitamin D3, vitamin C, zinc, probiotics, elderberry and an omega supplement. I recommended discussing what regimen would be best for you with your health care practitioner.

What are some ways to boost kids’ focus as they return to classroom learning? 

Get outside and play! Children need good sleep and for most children I recommended 10-12 hours of sleep at night. Ensure a well-balanced diet and keep  sugars and processed foods to a minimum. The cliche, but very valuable saying of “the most important meal of the day is breakfast” really to rings true.  Reducing and keeping electronic stimulation to a minimum helps greatly.

How can parents support kids’ mental and emotional health after the trying and disruptive pandemic years? 

The pandemic was a tough season for everyone! It’s been challenging for families to reestablish a new routine since then. Keeping open communication, focusing on the positive, socializing and getting back into a routine can all help promote mental and emotional health. Children thrive on consistency, so trying to maintain a “schedule” to some extent is beneficial for them. I know I seem repetitive, but nutrition, physical activity and sleep also affect mental and emotional health.  Finding something your child really enjoys doing and encouraging that for at least 30 minutes a day can reduce stress levels. I recommend for parents to closely monitor for changes in behaviors (emotional, physical, mental, etc.) and if changes are occurring, talk with your healthcare practitioner for further assistance.

What are some tips for boosting kids’ nutrition and supporting their growing brains and bodies? 

Children are very impressionable. Therefore, it’s crucial for parents to set the example by eating a well balanced diet. Fresh fruits and vegetables, protein and incorporating good fats (avocado, nut butters, oils, salmon, flax and chia seeds) can boost growth and development. Vitamin D3, probiotics, omegas and multivitamins are just a few I routinely discuss with families.

Do you have any tips for parents of picky eaters? 

Constant re-exposure to foods is key. Getting creative with the presentation of food from how it is served, what it is served on, how it is cooked, etc. helps. Have the child help you in the kitchen. Cooking with your child is fun and they will end up taste testing along the way. Food pickiness can stem from a power struggle, so offering choices allows the child to feel like they are in control, while you get them to eat what you’d like.  For example, you can ask “what bowl would you like to eat from, the red bowl or the blue bowl?” Try not to get frustrated or discouraged, but instead make food fun. If picky eating continues to be a struggle, I encourage you to speak with your healthcare provider to see if there may be a reason behind “picky” eater.

 

The Physical, Mental, and Emotional Benefits of Cryotherapy 

By Christy Elphick, CryoStretch Roswell 

 

Life is busy and full and sometimes life can be tough, but when we are not at our best- physically or mentally, the things with which we choose to fill our lives are much harder than they need to be! At CryoStretch Roswell, we aim to help our clients get back to the full and busy, wonderful things that fill their lives and give them joy! 

 

Many people have casually strolled through our front doors with looks of wonder on their faces and inquisition in their voices. They were perhaps walking or driving by our storefront or heard of us from a friend of a friend who was sharing their experience. Is it not uncommon for us to hear questions or comments like, “What is cryotherapy?” and “Does it really work?” or “Wow, you have so much to offer here.” While we would love for you to come check us out so we can meet in person, here are some answers to these common questions and more!

 

What is Cryotherapy and why is it so beneficial?

At CryoStretch Roswell, we offer an electric powered cryotherapy whole body chamber.

Much like putting ice on an injury or bruise to help reduce swelling or pain in that specific area, whole body cryotherapy works to treat inflammation, but on a systemic scale. The sudden exposure to the extreme cold causes a shunting of the blood in your extremities to your core to protect your vital organs. As a result of the rewarming process, where the stagnant blood once was, there is restoration of blood flow, now full of white blood cells which are your body’s protective, healing cells. 

 

In addition to the benefits of decreased inflammation and increased protection from infections, cryotherapy also has helpful mental benefits. The exposure to the extreme cold causes the release of adrenaline, dopamine and endorphins thus improving mental clarity, and even decreased symptoms of anxiety, depression, and compulsion. We assure you, it’s cold in there but much more tolerable than a cold shower or ice bath!

 

What other services do you offer?

We have five recovery services that we offer, along with several Cryoskin therapies such as facials, slimming and toning. Beyond whole body cryotherapy, we have an infrared sauna, localized cryotherapy, stretching, and NormaTec compression therapy.

Benefits of the infrared sauna are pretty amazing as well and are often appreciated by our clients after they get out of the cryotherapy chamber. Unlike traditional saunas that heat the air in the sauna, infrared saunas internally heat your body. Some of the many benefits include, improved sleep, better relaxation, improvement in joint and muscle pain, improved circulation, weight loss and better circulation.

 

Sometimes our clients want the benefit of cryotherapy without getting into our chamber. In that case, we offer local cryotherapy, where a targeted stream of nitrogen based cold vapors cool the tissue in a specified area, acting much like an ice pack, but better!

 

Stretching is one of those activities that many people simply don’t take the time to do or do it effectively. Our stretching team is specially trained and uses an assisted stretching routine to offer our clients increased flexibility and protection from injury. We have many clients who have made a stretch visit part of their daily activity because they have greatly benefited from increased mobility as a result of a stretch.

 

NormaTec, otherwise known as compression therapy, not only feels amazing, but offers impressive recovery benefits. We have thigh high boots that provide compression of your entire leg, hip sleeves for compression of your upper thighs and hips, or arm sleeves for your shoulders and arms. The compression sleeves help your muscles recover more quickly after a workout, often preventing the soreness and tightness that many athletes experience after a workout. The action of the compression sleeves helps improve blood, moves lactic acid out of the muscle, and massages your sore muscles.

 

Who are your typical clients?

This is actually a tricky question to answer because we see so many different clients in many different seasons of life. From young elementary school age athletes, middle and high school athletes, to collegiate level athletes. We have adults who spend their free time on the tennis courts, golf courses, and hockey rinks, to older adults who come to see us to help restore their flexibility and overall well being. We truly have something for everyone!

 

So, we invite you to come and check us out to help you get back on the path of your full and wonderful life! Mention Longevity to receive 30% off any regularly priced individual service or Package.

 

Learn more at https://www.cryostretchusa.com/roswell/ 

 

The Importance of Indoor Air Quality to Our Health

By Robby Brown, BreatheWell Air 

 

My relationship with Longevity began over 15 years ago when I was referred by a friend after I discovered we had mold in our home and learned that I am highly allergic to mold. That relationship has grown and evolved over the years and now I have the privilege of assisting many Longevity patients as they seek to improve their indoor air quality (IAQ).

Once you realize you are in the “mold club” which 1 in 4 people are prone to be, you recognize that mold lurks not only at home but also work, shopping, hotels, vacation rentals, and – even worse- relatives’ homes! That is why I am passionate about helping others navigate the broad issue of IAQ and the specific problems presented by mold.

Our goal is to advise our customers by identifying IAQ issues they face and develop and implement a plan to remedy. In implementation we take a layered approach- meaning we start with the remedies that are deemed essential and then reevaluate afterwards to determine if further action is required. Not only is this approach prudent but it enables our customers to take steps as their budget allows.

For those of us who live in the humid southeast, mold is a dominant IAQ problem. Following are a few important facts to consider when evaluating mold issues:

  • Most mold we encounter is not obvious black spots on a wall (more typical of water leaks) but a more subtle, vague, grayish color which is not easily recognizable.
  • The two most critical factors involved with all mold growth are:
    • Controlling humidity
    • Eliminating food sources for mold
  • Humidity in your home must be kept below 50% to control mold growth. This includes both conditioned and unconditioned spaces like crawl space or unfinished basement.
  • In most mold situations, large commercial dehumidifiers ducted into the HVAC system are required to control humidity. Typically, small portable dehumidifiers are not enough to control whole-house humidity.
  • One of the most surprising but common sources of mold is found in the HVAC system. Besides poor filtration, a major issue we see frequently is plenums (or even trunk lines) made of duct board. This is a fibrous material and when cold, moist AC air is added it becomes like a petri dish and mold flourishes. The only solution is removing and replacing with sheet metal.

When assessing mold each situation is unique and often we identify problems without running a mold test. However, when a test is required we use AirAnswers- a recently developed, patented testing device which we run for 24-hours. During the test period the silent device captures over 200,000 liters of air on a steel cartridge. The cartridge is shipped to a lab for testing to determine if live, active mold is growing and then genera, and/or mycotoxins tests are available as needed. Much like the food we buy, this process puts a “nutritional label” on your air.

Last, while much of our business as well as the above information is mold related, the importance of IAQ and proper filtration is often overlooked. It is estimated that we spend 90% of our time indoors. Thus, the obvious importance of breathing healthy air which by definition is determined by the number and size particles in the air we breathe. The problem is that particles are unseen and according to the medical experts such as American Lung Association and American Heart Association, the smaller particles cause the most damage to our health.

It is very common in homes and smaller office environments to only have 1-inch filters (measuring depth). Generally, these do not filter out the smaller particles and mostly capture larger particles like dust. We use a laser particle scanner to test each environment and focus on the ultrafine particle sizes. To provide some context, the width of a human hair is about 100 microns in width. Ultrafine particle sizes we measure are 2.5 micron and 0.03 microns. These unseen tiny particles are the most dangerous as they are so small that they can enter our bloodstream and go to our heart, lungs, etc.

A valuable step in improving IAQ is to have a more significant filter cabinet installed and we recommend a 5-inch depth and use a high-grade MERV filter to make significant improvements in IAQ. This, along with high quality portable air purifiers, can make a significant impact on the quality of air you breathe and on your overall health.

In summary, IAQ is no respecter of house size or price. All houses are basic structures with HVAC systems and face the same environmental issues. But be encouraged as virtually all IAQ issues can be resolved and you can BreatheWell in your home.

Learn more at https://www.breathewellair.com/ 

Healthspan Over Lifespan

An Interview with Dr. Alise Jones-Bailey of Buckhead Functional Medicine 

 

Here at Longevity, we love partnering with like-minded practitioners in the community as we come alongside our patients on their wellness journeys. One of those trusted practitioners is Dr. Alise Jones-Bailey of Buckhead Functional Medicine. Her traditional functional medicine practice specializes in women’s health, digestive disorders, weight loss, cardiovascular disease, diabetes prevention, hormonal health, and immune system deficiencies.

 

We sat down with Dr. Jones-Bailey for a little Q&A to learn more about her practice, the services she offers, and her approach to overall health and wellness. 

 

What is the heart and mission behind your practice and the work you do? 

 

I am board certified in OB/Gyn and certified in Functional Medicine. The word doctor is derived from the Latin verb “docere’ meaning to teach. The mission behind my practice is to educate my patients health and disease while showing them the evidence based functional medicine practices. These practices promote prevention and ” healthspan over lifespan.”

 

What do you think is the biggest health factor or risk facing women today? 

 

Stress in my opinion, followed by obesity. This is so often behind mental and physical challenges many of us experience. Obesity is a risk factor for breast cancer, uterine cancer, colon cancer, type 2 diabetes, hypertension, and others.

 

So many of our patients are concerned about hormonal health and its impact on their metabolism/weight, reproductive health, mood, and energy. What kind of approach do you take on hormone balance, and what services do you offer in this department? 

 

Hormonal health for both men and women is key to health and a sense of well being. Whether we are talking about sex hormones, stress hormones, sleep hormones or thyroid hormones, they all work collaboratively. Measuring and monitoring are key tools to hormone optimization.

 

What do you wish women understood when it comes to understanding and balancing their hormones?

 

Women experience many hormone transition periods throughout their lives as do men. From childhood to puberty to childbearing years, menopause and postmenopause hormone dynamics are at play. Understanding these transitions and proactively managing them via lifestyle supportive practices is the key to navigating! Specifically, adequate sleep, a quality diet, exercise, adequate water intake, spiritual practices, community and daily sunlight lie at the core.

 

Our practice takes a preventative approach to breast and reproductive health, utilizing proactive thermography testing to assess disease development and holistic detoxifying therapies such as lymphatic drainage massage. How can our practices work hand-in-hand to help our clients treat and get to the root cause of female health issues?

 

I love that your practice does such a phenomenal job with a proactive approach to female breast health! Recognizing that 80% of breast cancer is fueled by estrogen, all practices that support modulating estrogen are critical tools. Looking at lifestyle and genetic predispositions are important, allowing you to decrease risk factors as much as possible. Anti-estrogen and anti-inflammatory dietary nutrients from fiber, flaxseed, cocoa, aloe vera, cruciferous veggies, tumeric and seaweed to name a few are supportive here. Limiting alcohol, the less the better as studies are conflicting in this area. 

 

We can continue to work collaboratively with your patients by understanding individual risks,

and “test don’t guess!”  Look at genetics, look at hormone metabolism, look at genetic predisposing factors, and measure so you can see your progress in lowering or eliminating risk factors.

 

What advice or recommendations  do you have for our clients who are setting their 2023 wellness resolutions and goals this month? How can they get the most “bang for their buck” as they set new rhythms and habits for the year ahead? 

 

  • Leverage the power of lifestyle medicine. An excellent publication called The Original Prescription by Thomas Gilliams so eloquently reviews the science behind this concept and practice.
  • Let food be your medicine.
  • Limit environmental toxic exposures.
  • Control your thoughts with positivity and gratitude practices.
  • Get quality sleep.
  • Get daily sunlight for 60 minutes a day, winter or summer.
  • Turn off all electronics at least an hour before bedtime.
  • Engage a mindfulness or meditation daily practice.
  • Take care of your gut or the microbiome with pre and probiotics.

 

To learn more about Dr. Jones-Bailey and Buckhead Functional Medicine, visit https://www.buckheadfunctionalmedicine.com/ 

 

Holistic Steps for Caring for Your Pet

An Interview with Dr. Julia Brugliera, DVM, Happy Tails Holistic Veterinary Care

Here at Longevity, our patients are always asking us if we can treat their furry family members. The answer is no, but we know someone who can! 

Dr. Julia Brugliera is a Veterinarian at Happy Tails Holistic Veterinary Care, just down the road from our office in Roswell, and our staff members and patients rave about her practice! Dr. Julia has been practicing small animal medicine, holistic medicine and surgery in the Atlanta area since 2009.

We sat down with Dr. Julia to talk about some holistic steps you can take to complement your pet’s traditional veterinary care so you can keep your four-legged fur baby healthy and happy!

 

Tell us a little about your practice and your integrative approach to veterinary medicine. 

We look at the pet’s entire lifestyle, including diet and exercise to determine the best treatment plan.  We use a combination of the best traditional and integrative services to support optimal health.  

 

What kind of holistic services does your practice offer for pets?

We offer acupuncture, laser, Chinese herbal therapies, glandular supplements, chiropractic care, assisted lymphatic therapy, as well as ozone therapy to achieve optimal wellness and detoxification.  We also have a hyperbaric chamber and sound wave therapy along with PEMF and infrared mats.

 

What is your practice’s approach to preventative care for pets? 

We tailor preventative care for each pet’s lifestyle.  Some pets may only need a Rabies vaccine or sometimes no vaccines at all if they have a chronic disease process.  We do recommend annual wellness blood work, fecal testing, heartworm testing, as well as functional medicine to check vitamin levels.  We offer a cancer screening panel which is a non-invasive blood test checking two enzymes to see if there are any pre-existing risk factors. We also offer traditional x-ray, ultrasound, in house lab work, and general surgery and dentistry. 

 

What is one thing you wish pet owners knew about the care of their pets?

That a healthy, species-appropriate diet and daily detoxification methods are necessary for optimal health. 

 

What are some holistic steps pet owners can take to keep their dogs and cats healthy in the winter months? 

 

Continue to exercise pets all year round as well as keep them from dangerous items around the holidays. Things to avoid would be any holiday decorations, chocolates, or items like onions or grapes, as well as too many fats in human foods.  There are still many healthy human foods that could be given as treats such as lean turkey meat, sweet potatoes (without butter), and many vegetables such as green beans or fruits such as blueberries, all of which make a tasty treat! 

 

We look forward to helping you gain a better perspective on holistic veterinary care!

 

To learn more about Dr. Julia and Happy Tails Holistic Veterinary Care, visit AtlantaHolisticVet.com. 

 

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Cycle Syncing: How to Live in Alignment with Your Monthly Cycle 

By Megan Rempel, Registered Nurse & Health Coach 

 

We’ve all had those weeks where we’re on top of our game; we feel amazing, sexy, energetic, creative.  We feel like we can do ALL the things, eating healthy feels easy, exercising is something we want to do…..

 

And then, BOOM. You suddenly don’t feel like doing ANYTHING. You second guess yourself, you question your goals, you don’t want to be social, you want to eat ALL THE THINGS.  Working out is the last thing you feel like doing.  And then of course, the negative self talk starts. 

 

“I suck.”

“I’m a failure”

“I can’t stick to anything”

“Who do I think I am anyways?”

 

Been there?  My guess is yes.

Now let me just tell you – YOU ARE NORMAL.

BUT – there is a way to FEEL a whole lot better, ALL MONTH LONG.  But it’s going to require you to understand the energies of your cycle.  Yes, your monthly cycle.

Ever heard of cycle syncing?⠀

 

Cycle syncing is when you adapt your diet, workout calendar, social calendar, and to-do lists to the 4 different phases of your monthly cycle! This way you are able to optimize what your body needs instead of pushing it to perform at the same level all the time. 

 

As a woman with a cycle, you are going through four very unique phases every 28’ish days.  Most women are familiar with their menstrual phase (aka their period) and most also know there is a time of the month where they are most fertile (aka their ovulatory phase).

 

But there is so much more to understand! And when you sync your nutrition, exercise, and lifestyle to your monthly cycle, not only will you balance your hormones and prevent painful periods (PMS is NOT normal btw!), but you will also tap into the superpowers that each phase of our cycle has.

Let’s take a look at each of the four phases, starting with the day your bleed ends, and how you can begin to tap into these superpowers.

 

Follicular Phase

Your energy is on the rise and you’re feeling refreshed and ready to get out there and socialize. Your brain is wired to create – start working on new projects, brainstorm ideas, push yourself out of your comfort zone and try something new. You’re open to new experiences and stepping out of your comfort zone will feel exciting. Incorporate cardio and any type of energizing forms of movement to your workout routine.

 

Ovulatory Phase

Your energy is at its highest and you’re magnetic! Use this energy to your advantage and go after what you want. This is also a great time to schedule an interview, speaking gig, or have an important conversation since you are able to communicate your thoughts and feelings more clearly. For your workout routine, do all the high intensity interval training that you want. Your body and energy levels will love it.

 

Luteal Phase 

This is the phase that will lead up to your bleed.  Your energy levels are starting to dwindle, and this is when you may feel more introverted. Use this time to organize your house, get your chores done, pay your bills and wrap up tasks and projects. You can also consider doing some meal prepping for your menstrual phase. Slow down your social engagements and enjoy some me-time. As far as movement goes, try Pilates, barre, yoga or walks, depending on your energy.


Menstrual Phase

This is the time to slow down, rest, and make self-care a high priority. Especially during the first couple of days of your bleed. Remove as much off your plate as possible and get cozy. Use this opportunity to reflect back on the past month, journal, adjust the course if needed. Since you’re highly intuitive, listen to the messages and signals from within. Do some gentle movement like yin or restorative yoga, go for a walk or stretch if you feel like it. 

By allowing your monthly cycle to be a roadmap for a more effortless way of living, you’ll discover that you can decrease unnecessary stress in your life, feel less overwhelmed, and instead, feel more powerful, energized, and confident.  You deserve to feel good ALL month long.  And it IS possible. 

 

For more information on how to begin living in alignment with your cycle, you can download this free PDF on simple tips to get started with Cycle Syncing today. Also, be sure to subscribe to Megan’s podcast, Fit to be a Mama.  

Megan Rempel is a Registered Nurse with a certificate in Women’s Hormonal Health, a health coach, and a cycle syncing expert. Her mission is to help other women discover that life can actually be easier, IF they tap into the magic that we’ve had inside us all along – our monthly cycle. Her own journey from overwhelmed and exhausted mom of 4 to gaining back control of her life through simple and effective things like cycle syncing is what fuels her passion to help women get out of survival mode and find ease and joy in their lives. Follow Megan on Instagram @itsmeganrempel4. 

The Benefits of Chiropractic Care for Kids’ Minds, Bodies, & Spirits

The Benefits of Chiropractic Care for Kids’ Minds, Bodies, & Spirits

An interview with Dr. Samantha Potrzebowski, Precision Chiropractic, Roswell, GA 

 

The benefits of chiropractic care for adults are becoming increasingly widespread. Many of us have utilized it for chronic pain, or after a car accident, sports injury, or rough night of sleep. Regular chiropractic adjustments have been shown to help with everything from headaches to osteoarthritis pain to athletic performance. 

 

But we often forget to take advantage of chiropractic for our children, and we miss out on a huge opportunity to strengthen our kids’ immune systems, improve their sleep, enhance their physical and neurological development, and even boost their mood and overall behavior. 

 

We recently sat down with Dr. Samantha Potrzebowski of Precision Chiropractic, located  just down the street from our office in Roswell. Dr. Sam received her Doctor of Chiropractic degree from Life University in Marietta, and she has special training and a huge passion for working with kids.  She was kind enough to let us pick her brain about the many physical, mental, and emotional benefits of chiropractic care for infants and children of all ages.  

 

Tell us about your practice. What led you to specialize in treating children and to receive advanced certifications in pediatric care? 

We are a family-based chiropractic office located in Roswell, GA that proudly serves kids of all ages (including infants), moms, dads, grandparents- really the whole family! Before even attending chiropractic school, I knew I wanted to work with kids, which really shaped my education. I sought out additional training in pediatrics, which allowed me to become both Pediatric Certified and Webster Certified through the International Chiropractic Pediatric Association after 200+ hours of post-graduate training. From there, we have continued to immerse ourselves in pediatric training that grows our knowledge in the areas of brain development, sensory processing, and developmental challenges.  Our office works closely with children who experience symptoms of or have been diagnosed with ADHD, dyslexia, anxiety, Autism, learning disabilities, and more. With two siblings that have different developmental challenges, this is a subject I hold near and dear to my heart, and I am honored to be a part of these kids’ healthcare team.

 

What are the physical benefits of chiropractic care for children? 

Chiropractic care is a great way to physically support the body. We often see children with complaints that feel typical to chiropractic care- headaches, neck/back pain, and scoliosis. In addition, a lot of our kids involved in sports have their knees, ankles, shoulders, elbows, and wrists evaluated. 

But, we also see kids who come in to maintain their stellar level of health. Especially as our kids’ bodies grow, it’s incredibly important to maintain healthy spinal alignment. Our bones, specifically our spine and hip bones, create the foundation for the stability of our “home,” aka our bodies! And if your kids are anything like mine is, they’re so physical- playing at the park, jumping off of whatever they can find, doing somersaults across the floor, riding bikes, etc. It’s no wonder their little spines can become misaligned! Chiropractic adjustments allow a gentle, effective and most importantly a safe way to shift the spine back into its proper alignment to keep their “foundation” strong.

 

How have you seen chiropractic care boost kids’ brain development and cognitive function? How can it support kids with ADHD, Autism, PANS/PANDAS, and other neurological disorders or learning disabilities? 

Most patients start out in our office with the misconception that chiropractic care is purely about spinal alignment. Of course spinal alignment is important, but one of the main reasons why we focus so much on spinal alignment is because the spine has such a close relationship with the nervous system. Because so much of our nervous system is housed within the spine, misalignments can put added tension on the nervous system. In the same way a guitar doesn’t perform at its best when its strings are tuned too tightly, our body has a hard time adapting to its environment when the nervous system is too tense. 

Disruption in the nervous system can contribute to “sympathetic dominance.” This is that “fight or flight” reaction you experience when you’ve been in danger. If you’re driving down the road and a car swerves towards you, once you get yourself to safety you’ll probably notice that your heart is racing, you’re breathing heavily, and you might feel a little on edge or anxious afterward. This is your sympathetic nervous system, or your fight or flight, kicking in. It’s a fantastic response by your nervous system working to keep you safe, but you certainly don’t want to get stuck in that state. 

Sympathetic dominance happens when your nervous system gets stuck in a state of fight or flight. It can lead to symptoms such as anxiety, loss of focus and attention, difficulty with memory, sensitivity to light/sound, digestion troubles, and sleep disturbances to name a few. Adjustments work to restore a healthy balance within the nervous system by removing added tension, making it more adaptable to its environment and less likely to get stuck in sympathetic dominance. Do we treat anxiety, focus and attention issues, and sleep challenges? No. But, we are able to adjust the spine and help the nervous system regulate which in turn can allow some of those challenges to subside or even resolve. 

In addition to spinal alignment, our office also evaluates for primitive reflexes and looks at different areas within the sensory system such as the visual system, vestibular system (balance), and proprioceptive system (where our body is in space). In healthy brain development, primitive reflexes should integrate or go away by 12 months of age. The presence of primitive reflexes beyond 12 months old and/or challenges within the sensory systems can lead to difficulty with handwriting, reading comprehension, balance, coordination, emotional regulation, speech, poor posture, and poor hand-eye coordination. Once evaluated, our team creates a specific brain-based therapy program to specifically stimulate different areas within each child’s brain, allowing their brain to build new or reinforce existing neural connections, supporting the development of new skills or the strengthening of old skills. This can translate into improved academics, social skills, and physical coordination.

 

So many kids are struggling with mental health challenges right now. How can chiropractic care help with emotions and mood regulation? 

It all stems from the idea of nervous system regulation. Think of your nervous system as a bucket- with each stressor that presents itself, whether that stressor be physical, emotional, or chemical in nature, a drop of water is added to your bucket. At some point, without any selfcare, your bucket will quickly overflow. Quick to anger, feelings of depression and/or anxiety, tantrums, and difficulty with transitions are all an expression of an overflowing bucket. By keeping the nervous system at a healthy tension through tonal chiropractic adjustments, we are allowing the body to process those stressors a little easier- smaller drops are added into your bucket so to speak. With the added physical support that adjustments provide, we’re also dumping some of the water out of your bucket at each visit. We’ve seen time and time again that chiropractic care is a great piece of the puzzle when it comes to emotional regulation and can be an incredibly beneficial way to support mental health.

 

As we prepare for another school year, what are some ways parents can help prime their kids’ brains for learning? 

I could talk about this for hours! But let’s keep it simple- My top 5 ways to help prime our kids’ brains for learning include:

  1. Getting adequate sleep– Our bodies need rest! Kids are exposed to stimulation all day long and need a break to rejuvenate so they can perform again the next day. Sleep of course gives the body time to rest, but is also a time for healing! A well-rested brain and body is more likely to perform better with tasks that require memory, attentiveness, and problem-solving skills. School-aged kids should be getting roughly 10 hours of sleep each night- some more, and some less depending on the kid. 
  2. Eating a well-rounded diet– Food is a way to fuel our bodies but can also have a negative impact on our health, depending on what you choose to consume. High-sugar diets have been linked to hyperactivity, emotional challenges, impulsivity, and aggression. Here’s the reality- nobody is expecting you or your family to eat a perfectly well-rounded meal for breakfast, lunch, and dinner. But if you can make a conscious effort to replace sugary breakfast foods and snacks with foods high in protein and healthy fats, it’ll be a change worth making!
  3. Taking supplements that support brain health– Study after study link the importance of Omega-3 Fatty Acids to brain development. There is also research to suggest that children and adults diagnosed with ADHD have lower levels of Omega-3s in their cells, which can also contribute to hyperactivity and impulsivity. Supplementation is an easy way to make sure you and your kids are getting enough Omega-3s on a regular basis.
  4. Activating the brain through cross-crawl activities– Cross-crawl activities are some of my favorites because they activate so many different areas of the brain and require so many of the sensory systems to work together which is exactly how we function in everyday life! An easy cross-crawl exercise would be to stand upright with arms extended towards the ceiling. Bring the right hand to meet the left knee, return to the starting position, then switch to bring the left hand to meet the right knee. Perform 20 repetitions of this exercise every single day for the rest of the summer! It’ll keep the brain activated and engaged, and keep it ready for learning!
  5. Get them adjusted!– By now I hope I’ve expressed the importance of adjustments for everyone, including our kids who are working hard and learning new information every day. With a regulated nervous system, we can see improvements with emotional regulation, focus and attention, and improved quality of sleep, all of which support an easier learning environment. 

Making changes can feel completely overwhelming. I encourage you to start small. Make one change, and once that change becomes a part of your standard routine, simply make another! As parents, we all hope to see our kids thrive. These simple changes can support their journey to becoming the best version of themselves! 

 

Precision Chiropractic is a tonal chiropractic office based in Roswell, Georgia. Our purpose is to provide a comprehensive program that strengthens the nervous system by focusing on proper spinal alignment through the correction of tonal shifts, in addition to improving weaknesses in the brain. Precision Chiropractic serves people of all ages with a variety of health conditions. Learn more at PrecisionChiroGA.com. 

Why You Should Add Chiropractic Care To Your 2022 To-Do List

Why You Should Add Chiropractic Care To Your 2022 To-Do List

An Interview with Roswell Chiropractors Jonathan and Shelly Malucci

 

Tell us about your practice.

Our office, Malucci Chiropractic, has been in the Roswell area since 2009. We moved out of state for a few years and then reopened here when we came back. We are a husband and wife team. We serve a wide variety of patients and we pride ourselves on providing conservative and thorough chiropractic treatment.

 

What is your typical office visit like?

At Malucci Chiropractic we offer comprehensive visits focusing on treatment of the body as a whole. Our typical visit lasts for 30 minutes and includes evaluation from your head to your toes. 

 

How can chiropractic care benefit athletes?

Every year 1.3 million adults and 2 million adults visit the emergency room for sports related injuries. A large part of our practice involves treating athletes and helping to avoid emergency room visits. Chiropractic treatment helps your body function as efficiently as possible which can maximize healing and recovery from all types of injuries. Almost every professional sports team now has a chiropractor on staff for this reason.

 

Are most of your patients coming in with an injury?

Yes and no. While a lot of patients start in our office for an acute injury, whether they may have rolled an ankle playing tennis or hurt their back moving furniture, we also see a lot of patients coming in to maintain optimal spinal alignment and prevent pain and injuries. Our goal is to help our patients recover as fast as possible and prevent injuries from occurring. Most of our patients continue with adjustments on a regular basis for prevention. 

 

Does your office treat pregnant women?

It is not uncommon for women to complain of low back and pelvic pain while pregnant. As your body produces a hormone called relaxin, which softens your ligaments in order to help the baby pass through the pelvis, the pelvis slowly “relaxes” and moves in order to prepare for childbirth causing this hip dysfunction and pain. Chiropractic can help to significantly reduce this pain by doing regular adjustments throughout pregnancy. Additionally, we utilize a technique for fetal malpositioning (breech babies) called Webster technique. This technique reduces dysfunction in the sacrum (low spinal bone) which may have a positive effect on fetal malpostioning, allowing more room for the baby to turn.  

 

Does your office treat children?

The adjustment for an infant is quite different from the adjustment for an adult. The technique we utilize at Malucci chiropractic is called sustained contact. Sustained contact is a gentle and effective technique using a very mild sustained pressure to correct misalignments in the spine. Babies often have misalignments in their cervical spine from the pressure applied to their heads during labor/birth. These misalignments may or may not manifest with symptoms. Common “symptoms” we treat infants for include, spitting up, inability to stay latched during breastfeeding, trouble with sleeping, ear infections, colic, and many more. 

 

As your child begins to sit and crawl the bones of the spine become misaligned as he is learning his new skills. There does not have to be a presenting symptom for the need for an adjustment. We encourage our patients to bring their children in during their appointments for a wellness where we do a quick evaluation to let you know if there is a need for chiropractic care. Most children do not require a lot of treatment to correct their misalignments. 

 

In the new year, while you’re making resolutions to better your health, we hope you consider adding chiropractic care to your list. Treatment through chiropractic care can help you feel better and create a healthier you! Please feel free to reach out to our office with any questions you may have at 770-626-0326, or visit MalucciChiropractic.com. 

 

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