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All Is Calm, All Is Bright: Supporting Your Nervous System This Holiday Season

The holiday season can be a time of joy, connection, and celebration, but let’s be honest: it can also be stressful. Packed schedules, endless to-do lists, family dynamics, financial strain, and the pressure to make everything “perfect” often leave us feeling stretched too thin. When stress builds up, your nervous system takes the hit, and that imbalance can ripple out to your body, mind, and spirit.

Signs Your Nervous System May Be Out of Balance

If you notice any of these signs, it could mean your nervous system is struggling to keep up:

  • Anxiety, irritability, or overwhelm
  • Brain fog or trouble focusing
  • Difficulty falling or staying asleep
  • Feeling “tired but wired”
  • Digestive problems or food sensitivities
  • Chronic muscle tension or pain
  • Hormonal imbalances
  • Frequent illness or slow recovery

When your nervous system is stressed, it shifts into fight-or-flight mode, draining energy reserves and making it harder to heal, focus, and feel at peace. Over time, this stress can disrupt digestion, weaken immunity, create hormonal imbalances, and even impact your mood and memory. The good news is, there are practical, gentle ways to restore balance and calm during this busy season.

Tips for Calming Your Nervous System

Daily Gentle Movement
Incorporating light exercise such as walking outdoors, yoga, or time on an elliptical or stationery bike can work wonders. These activities should feel nourishing instead of depleting. You should walk away feeling refreshed, not exhausted. Pairing movement with deep, diaphragmatic breathing signals safety to your nervous system and helps reset your stress response.

Grounding
Opt outside as much as you can. Spending a few minutes barefoot on grass, soil, or sand is more than relaxing. It connects you with the earth’s natural electrical energy, which can improve your circadian rhythms, improving daytime energy and night time sleep. It can also reduce inflammation, and help you feel more centered and calm.

Mindfulness Practices
Simple daily rituals such as prayer, meditation, journaling, and practicing gratitude can shift your focus from stressors to what truly matters. This is where that deep, diaphragmatic breathing can come back into play! These practices cultivate peace of mind and help your body downshift out of fight-or-flight mode.

Bioenergetic Testing
At Longevity Health Center, our Bioenergetic Evaluation service helps us create a customized protocol tailored to your unique needs. By identifying underlying imbalances, we can recommend homeopathic remedies, nutritional support, and therapies designed to restore nervous system balance and support your body’s natural healing ability.

Restorative Therapies

  • Acupuncture can calm the nervous system, balance energy flow, and reduce pain and anxiety.
  • Assisted Lymphatic Therapy gently stimulates lymph flow, supporting detoxification and immune function.
  • Massage Therapy helps relieve chronic tension, improves circulation, and gives the body and mind a reset.
  • HOCATT floods the body and it’s cells with oxygen, boosting immunity, energy, and mood.

Real-life Connection
The holidays are all about connecting with the people we love most. Spending quality time with family and friends can help buffer stress, release feel-good hormones, and remind you that you are not alone. Deep, life-giving relationships support both emotional and physical health.

Focus on the True Meaning of the Holidays
When we let go of the need to attend every event, buy all the gifts, and make everything perfect, we free ourselves to experience more joy. Focusing on gratitude, faith, connection, and meaning makes the season far more peaceful and fulfilling than any material item or party. 

Adaptogenic Herbs
Adaptogens are natural substances that help the body adapt to stress, balance energy, and support resilience. Herbs such as ashwagandha, rhodiola, and holy basil can help stabilize mood, support adrenal function, and improve overall vitality. Incorporating adaptogens into your wellness routine can give your nervous system an extra layer of support during demanding seasons.

Partner with Longevity to Protect Your Nervous System This Holiday Season

The holidays do not have to leave you feeling depleted. With the right tools and support, you can stay grounded, resilient, and connected to what matters most. At Longevity Health Center, we are here to help you restore balance, protect your nervous system, and embrace the season with peace and joy. It is our mission to help you be well in mind, body, and spirit. 

It would be our privilege to partner with you in creating a holiday season filled with wellness, meaning, and calm. 

 

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5 Signs Your Adrenals Are Running on Empty

As we move into the last few months of the year, life often seems to speed up. Between work deadlines, school schedules, holiday planning, and a calendar full of events, many people push their bodies and minds to the limit. This extra strain can take a toll on the adrenal glands, the small but mighty organs responsible for producing hormones that help regulate stress, energy, blood pressure, and metabolism.

In holistic medicine, there is a term often used for this state of overwork and exhaustion: adrenal fatigue. While it is not an official medical diagnosis, it describes a pattern of symptoms linked to long-term stress and depleted adrenal function. If you are feeling “off” as the busy season approaches, or like you’re living in “fight or flight” mode, your adrenals may be trying to tell you something.

1. Persistent Fatigue

If you feel exhausted even after a full night’s sleep, or you experience a sharp drop in energy mid-afternoon, your adrenal glands could be struggling to keep up with your body’s demands. You shouldn’t need to load up on caffeine and sugar just to survive the afternoon! Chronic fatigue that does not improve with rest is a hallmark sign of adrenal exhaustion.

2. Difficulty Handling Stress

You may notice that things which once felt manageable now leave you feeling overwhelmed, irritable, or anxious. Healthy adrenal glands help you adapt to stress, but when they are overtaxed, resilience is harder to maintain.

3. Sleep Problems

Adrenal imbalance can disrupt your natural cortisol rhythm, making it hard to fall asleep, stay asleep, or wake feeling rested. Some people experience the “tired but wired” sensation where the body is exhausted but the mind is still racing at bedtime. In other words, you feel up when you should be down, and down when you should feel up! 

4. Cravings for Salt or Sugar

The adrenal glands influence sodium and blood sugar balance. When they are depleted, you may find yourself reaching for salty snacks or sweet treats more often. These cravings are your body’s way of trying to restore energy and mineral balance.

5. Brain Fog and Poor Focus

If your thinking feels cloudy, or you struggle to focus and remember details, it may be a sign your body is prioritizing survival over cognitive sharpness. Stress hormones can directly impact brain function when they are out of balance.

Supporting Your Adrenals During the Busy Season

If these signs sound familiar, it is important not to ignore them. The holiday season can be joyful, but it can also add layers of stress that push already tired adrenals even harder. Left unaddressed, adrenal imbalance can impact immune function, hormone health, digestion, and mood.

At Longevity Health Center, we offer holistic therapies and high-quality supplements designed to help restore adrenal function, balance hormones, and improve resilience to stress. From acupuncture and nutritional counseling to targeted adaptogenic herbal support, our team is here to guide you back to feeling like yourself.

This fall, give your adrenals the care they need. Schedule your visit to Longevity Health Center and enter the holiday season with more energy, balance, and peace of mind.

 

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A Fertility Plan for PCOS and Recurrent Miscarriage

Integrating Supplements and Lifestyle for Optimal Wellness

By Carrie Rutledge, Nutrition Therapist Master, Longevity Health Center

 

Polycystic Ovary Syndrome (PCOS) and recurrent miscarriage are challenges faced by many individuals seeking to conceive. Developing a fertility plan that integrates evidence-based supplements and supportive lifestyle changes can pave the way to improved reproductive health and outcomes. Below is an outlined fertility plan tailored for PCOS and recurrent miscarriage, incorporating the supplements mentioned.

Understanding PCOS and Recurrent Miscarriage

PCOS is a hormonal disorder characterized by irregular menstrual cycles, excessive androgen levels, and ovarian cysts. It often affects ovulation and can lead to difficulties in conception. Recurrent miscarriage is defined as the loss of two or more pregnancies and may be associated with underlying hormonal imbalances, immune factors, or genetic issues.

These conditions challenge the reproductive process but can be managed with a comprehensive approach targeting hormonal balance, improved egg quality, and overall wellness.

Fertility Supplements for PCOS and Recurrent Miscarriage

The following supplements play a critical role in supporting fertility and overall health:

Myo-Inositol

Benefit: Myo-inositol helps regulate insulin sensitivity, which is often impaired in individuals with PCOS. It also supports ovarian function and promotes regular ovulation.

Dosage: 2–4 grams daily, taken as a powder dissolved in water or capsule form.

Alpha Lipoic Acid

Benefit: A potent antioxidant that reduces oxidative stress, Alpha Lipoic Acid supports metabolic health and can help improve insulin sensitivity, essential for PCOS management.

Dosage: 300–600 mg daily.

Methylated Prenatal Vitamins

Benefit: Prenatal vitamins with methylated forms of folate (such as methylfolate) are critical for individuals with genetic variations (e.g., MTHFR mutations) that impact folate absorption. Folate is vital for preventing neural tube defects and supporting fetal development.

Dosage: As directed on the prenatal supplement packaging, typically 1 capsule daily.

Omega-3 Fatty Acids

Benefit: Omega-3 fatty acids, particularly EPA and DHA, reduce inflammation, support hormone regulation, and promote fetal development.

Dosage: 1,000–3,000 mg daily, depending on individual needs.

L-Carnitine

Benefit: L-Carnitine enhances mitochondrial function and energy production crucial for egg health and overall metabolism.

Dosage: 500–2,000 mg daily.

CoQ10 (Coenzyme Q10)

Benefit: CoQ10 is an antioxidant that boosts mitochondrial function, improving egg quality and reducing oxidative stress.

Dosage: 100–300 mg daily.

N-Acetyl Cysteine (NAC)

Benefit: NAC supports antioxidant activity, reduces insulin resistance, and promotes healthy ovulation in individuals with PCOS.

Dosage: 600–2,400 mg daily.

Vitamin D3/K2

Benefit: Vitamin D3 enhances fertility by regulating hormone function, while Vitamin K2 supports calcium metabolism and bone health, essential during pregnancy.

Dosage: 2,000–4,000 IU of Vitamin D3 daily, paired with 100–200 mcg of Vitamin K2.

Melatonin

Benefit: Melatonin improves sleep quality, reduces oxidative stress, and enhances egg quality.

Dosage: 1–3 mg nightly before bedtime.

Additional Lifestyle Recommendations

While supplements form a vital part of a fertility plan, lifestyle modifications further enhance their efficacy:

  • Balanced Diet: Adopt a Mediterranean-style diet rich in legumes, lean proteins, low glycemic fruits and vegetables, and healthy fats to support hormonal balance and reduce inflammation.
  • Regular Exercise: Engage in moderate physical activity, such as walking, yoga, weight training or swimming, to promote metabolic health and stress relief. Aim for 30 minutes a day, five times a week.
  • Stress Management: Utilize techniques like meditation, positive affirmations, deep breathing, and acupuncture to reduce stress levels, which can impact fertility.
  • Healthy Weight Management: Work towards achieving and maintaining a healthy weight, as excess weight can exacerbate PCOS symptoms.
  • Sleep Hygiene: Prioritize 7–8 hours of restorative sleep each night to optimize hormonal cycles and overall health.

Monitoring and Medical Inputs

It is essential to work closely with a fertility specialist or healthcare provider to monitor progress. Regular blood tests and ultrasounds can help assess hormonal changes, ovulation, and overall reproductive health.

Conclusion

Creating a personalized fertility plan combining targeted supplements and proactive lifestyle changes provides hope for managing PCOS and recurrent miscarriage. By addressing root causes and optimizing health, individuals can improve their chances of successful conception and a healthy pregnancy.

 

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Lymphatic Drainage is Your Secret Weapon for Detoxification & Healing

When you think about staying healthy, your mind might go straight to your immune system, gut health, or even your sleep. But there’s another crucial system quietly working behind the scenes to keep you well: your lymphatic system. Often overlooked, this network plays a vital role in detoxification, immune function, and healing, especially when supported through lymphatic drainage therapies. 

At Longevity Health Center, we believe in equipping the body to heal itself by addressing the root causes of illness. Supporting your lymphatic system is a simple but powerful way to jumpstart your detox journey and feel more energized, clear-headed, and resilient.

What is the Lymphatic System?

Think of the lymphatic system as your body’s internal drainage system. It’s a complex network of vessels, nodes, and organs that helps clear out waste, toxins, and pathogens. It also plays a key role in circulating immune cells and absorbing fats and nutrients from the digestive tract.

Unlike your circulatory system, the lymphatic system doesn’t have a central pump like the heart. Instead, it relies on movement, hydration, and proper care to function efficiently. When lymph flow becomes stagnant, toxins can build up, inflammation can increase, and your body’s natural healing abilities are compromised.

Why Lymphatic Health Matters

Immunity Boost

Your lymph nodes are home to infection-fighting white blood cells. When your lymphatic system is flowing smoothly, your immune cells are better able to detect and destroy invaders like viruses, bacteria, and abnormal cells.

Detoxification

The lymphatic system is one of the body’s main detox pathways, moving waste products from cells to be eliminated through the liver, kidneys, and skin. If your lymph becomes sluggish, detox slows down and symptoms like fatigue, skin issues, and brain fog can set in.

Healing and Recovery

After injury or illness, your lymphatic system is crucial in reducing swelling, clearing damaged tissue, and bringing healing nutrients to affected areas. Supporting lymph flow can speed up recovery and reduce inflammation.

Lifestyle Habits That Promote Lymphatic Drainage

You don’t have to wait until you’re sick to support your lymphatic system. These simple, daily habits can help keep things flowing and keep you feeling your best:

Hydration

Lymph is composed mainly of water, so staying well-hydrated is essential for proper circulation. Aim to drink at least half your body weight in ounces each day. Add a pinch of sea salt or a squeeze of lemon for added mineral support.

Foods That Support Lymphatic Drainage 

Nutrition plays a major role in lymphatic health. Incorporate the following foods into your meals to support natural drainage:

  • Leafy greens like kale, spinach, and arugula help cleanse the blood and lymph.
  • Turmeric is a powerful anti-inflammatory that supports detox pathways.
  • Citrus fruits promote hydration and contain bioflavonoids that strengthen lymph vessels.
  • Garlic supports immune function and circulation.
  • Chia seeds are high in omega-3s and fiber, promoting gentle detoxification.
  • Avocados are rich in healthy fats, potassium, and antioxidants that support cellular health and detoxification.
  • Nuts, especially almonds and walnuts, provide essential fatty acids and vitamin E, helping reduce inflammation and support overall lymphatic function.

Daily Movement

Since your lymphatic system doesn’t have a pump, movement is key to pushing lymph through its vessels. Low-impact, rhythmic activities like walking, elliptical, swimming, and rebounding (mini trampoline) help circulate lymph and reduce stagnation. Try to do some gentle yoga or stretching every day. 

Dry Brushing

Before you shower, use a natural-bristle brush to sweep your skin in long strokes toward your heart. This helps stimulate lymph flow and exfoliates the skin, one of your body’s detox organs.

Try the Big 6

Renowned lymphatic therapist Kelly Kennedy recommends a daily routine called “The Big 6”—six easy self-massage points that take just minutes to perform and promote full-body lymphatic movement. This is a quick and easy practice, and it’s especially beneficial when conducted right before a sauna session.  Watch the Big 6 here.

Sauna

Sauna therapy promotes lymphatic drainage by increasing circulation, stimulating sweat, and encouraging the release of toxins through the skin—one of the body’s primary elimination organs. The heat also helps relax muscles and dilate lymphatic vessels, allowing lymph to flow more freely and efficiently. Regular sauna use can support overall detoxification and immune resilience.

Natural Remedies to Support Drainage

At Longevity’s walk-in Nutrition Shop, our expert staff can help you find natural remedies that promote healthy lymphatic function. These may include:

  • Homeopathic lymph drainage remedies that stimulate the lymph nodes and organs of elimination. 
  • Herbs like echinacea, dandelion, and burdock root, which gently cleanse and support immune response. 
  • Binders to help trap and eliminate toxins that may otherwise recirculate. 

When used under guidance, these remedies can enhance your results and ensure that your detox pathways are open and functioning well.

Experience the Benefits of Assisted-Lymphatic Therapy

If you feel like you’re doing all the right things but still aren’t seeing results, your body may need an extra push. Assisted-Lymphatic Therapy (ALT) is a cutting-edge, non-invasive service we offer at Longevity Health Center that uses low-energy vibrational technology to break up congestion and stimulate lymph flow.

Using a handheld device with light, sound, and electrostatic energy, our practitioners can target areas of stagnation and support your body’s natural detox processes. Clients often report improved energy, reduced swelling, clearer skin, and faster recovery from illness or injury.

Learn more about Assisted Lymphatic Therapy here

Don’t Detox Alone

At Longevity Health Center, we know that detoxification and healing is a journey, one that’s best taken with expert support. Whether you’re just starting to explore natural health or you’ve been on this path for years, we’re here to take out the guesswork and provide guidance and support. 

Our Nutrition Shop offers high-quality supplements, drainage remedies, and detox tools, and our experienced staff and practitioners are happy to answer questions, assess your needs, and recommend personalized solutions.

Ready to support your body’s natural detox pathways? Call Longevity Health Center today to schedule an office visit,, shop our curated selection of high-quality remedies, or learn more about our Assisted-Lymphatic Therapy. Let us help you take your health to the next level!

 

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Why It’s Important to Buy Supplements from a Trusted Source

In today’s world, supplements are everywhere: on store shelves, in social media ads, and especially online marketplaces like Amazon. While the convenience and pricing can be tempting, not all supplements are created equal, and what’s in the bottle might not match what’s on the label.

At Longevity Health Center, we believe supplements should support and enhance your health, not compromise it. That’s why it’s essential to purchase high-quality supplements from trusted, professional sources.

The Hidden Risks of Online Marketplaces

Amazon may offer low prices and fast shipping, but there are serious concerns with buying supplements from third-party sellers:

  • Counterfeit Products: Some listings look legitimate but may contain knockoffs, expired formulas, or supplements stored improperly. These can be ineffective, or even dangerous.
  • Tampering and Repackaging: Without strict oversight, supplements may be opened, diluted, or relabeled. What you’re getting might not be what your body needs.
  • No Quality Guarantee: Many online sellers lack transparency about where their products are manufactured or how they’re tested for safety and purity.

Why Quality and Expertise Matters

High-quality supplements are made under strict Good Manufacturing Practices (GMP), undergo third-party testing, and are free from contaminants, fillers, or harmful additives. They use bioavailable ingredients, meaning your body can actually absorb and benefit from them.

But quality goes beyond the product itself. When you buy supplements through Longevity Health Center, you’re not just getting a trusted product, you’re also getting the knowledge and guidance of our expert staff.

Our experienced practitioners and staff members are here to help you:

  • Understand the right dosage for your unique needs
  • Avoid product interactions or contraindications with current medications or conditions
  • Create a supplement routine tailored to your personal wellness goals
  • Get answers to your questions, because your health deserves more than guesswork

Longevity’s Commitment to Quality 

We only carry brands that meet our high standards for purity, potency, and efficacy. Whether it’s herbal blends, vitamins, or probiotics, our team carefully selects supplements that align with our holistic, whole-body approach to healing.

When you purchase directly through Longevity, either in-person or through our approved online dispensary, you can trust that you’re getting safe, effective supplements, properly stored and handled, and recommended by professionals who care about your long-term health.

Bottom Line: Trust Your Source

Your health is too important to risk on unverified products. Before clicking “add to cart” on Amazon, ask yourself: Do I know where this came from? Who verified its quality? How will this impact my health? Choose supplements with integrity and expert support. Your body will thank you.

Need to restock your supplements? Call or stop by our Nutrition Shop to learn more about our carefully curated supplement selection. We’ll help you find the right fit and use, so you can feel your best.

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 How Stress Disrupts Hormones

By Savannah Bailey, Integrative Health Practitioner, Longevity Health Center

Prolonged stress may be wreaking havoc on your body. Our bodies were not designed to handle the high levels of stress many of us face daily. Stress triggers complex processes in our nervous system that dictate how we respond, but when stress becomes chronic, these systems can become overwhelmed. 

The autonomic nervous system has two main branches: the sympathetic nervous system (SNS) – responsible for the fight-or-flight response—and the parasympathetic nervous system (PNS) – responsible for the rest-and-repair response. 

The SNS reacts similarly to both real (objective, tangible) and perceived (subjective, interpretation) stress. The stress response begins in the brain’s hypothalamus, which detects a stressor and releases corticotropin-releasing hormone (CRH). CRH signals the pituitary gland to produce adrenocorticotropic hormone (ACTH). ACTH travels through the bloodstream to the adrenal glands, instructing them to release cortisol and adrenaline. 

Cortisol is often referred to as the “stress hormone” as it increases blood sugar levels, suppresses the immune system, and modulates metabolism to provide energy for a fight-or-flight response. Adrenaline (epinephrine) heightens alertness, increases heart rate, and redirects blood flow away from digestion to essential organs including heart, lungs, and skeletal muscles. This response helps the body respond to immediate threats yet causes imbalances when the stress is prolonged. 

In order to make cortisol the body must shuttle resources away from other hormones. This is referred to as the “pregnenolone steal”. Pregnenolone is often called the “mother hormone” because it is the precursor to the main hormones including progesterone, estrogen, DHEA, and testosterone. When the body is under chronic stress, it prioritizes cortisol production over everything else, redirecting pregnenolone to make more cortisol instead of converting to the other hormones. 

Over time this can lead to: 

  • Low progesterone – can cause estrogen dominance, irregular menstrual cycles, anovulation, and symptoms like anxiety, insomnia, and headaches
  • Reduced DHEA – impacts energy levels, immune functions, and muscle recovery, often leading to fatigue and reduced resilience to stress
  • Lowered testosterone – contributing to fatigue, loss of muscle mass, decreased libido, and difficulty maintaining motivation
  • Estrogen Imbalance – in both men and women, chronic stress can disrupt estrogen levels, leading to symptoms like mood swings, weight gain, and increased risk of osteoporosis
  • Thyroid dysfunction – high cortisol inhibits the release of thyroid-stimulating hormone (TSH) from the pituitary leading the thyroid to produce less T4 (inactive). Cortisol also reduces the conversion from T4 to T3 (active) and instead T4 converts into reverse T3 (rT3). This can lead to hypothyroid-like symptoms – fatigue, brain fog, low energy, weight gain, hair thinning, cold hands & feet, mood swings, anxiety and/or depression. 

To balance hormones, one must manage stress levels and move out of a chronic fight-or-flight state. It can be helpful to take an inventory of daily life and noting major stressors. Can any of these be taken out/changed? If lifestyle changes can be made to remove stressors that is the best case. For stressors that cannot be eliminated, shifting your mindset about them can help break the stress cycle in the body. For example, when you ruminate on past events or worry about the future, your body perceives this as a present stressor, triggering the cortisol cascade.

How can you shift your thoughts? For example, if you were having the thought “I am so scared of this work presentation”, try reframing as “I am excited to have the opportunity to share knowledge with colleagues”. It could be helpful to work with a therapist or coach to receive directed tools to practice shifting your thoughts. 

If you have been dealing with chronic stress the body can be depleted in vitamins and minerals. It is helpful to supplement as you are also working to lower stress levels. 

B-Vitamins – essential for energy production, nervous system function, and neurotransmitter balance. They are called the “stress vitamins” because chronic stress burns through them leading to fatigue, poor concentration, and mood imbalances. We recommend supplementing with methylated B-vitamins! 

Magnesium – helps regulate cortisol, supports the nervous system, needed for muscle relaxation, sleep, and neurotransmitter balance (GABA, serotonin). Stress increases the loss of magnesium leading to muscle tension, anxiety, and sleep problems.

Vitamin C – required for adrenal function and cortisol production, a powerful antioxidant that counteracts stress-related inflammation. Chronic stress rapidly depletes adrenal gland storage. Deficiency leads to fatigue, weakened immunity, slow wound healing, and increased oxidative damage.

Zinc – supports immune function, hormone balance, and neurotransmitter health as well as helps counteract inflammation and oxidative stress. Chronic stress increases zinc excretion leading to weaker immune system, slow healing, increased anxiety, and poor thyroid function. 

Omega-3 Fatty Acids – reduce inflammation, balance mood, and support brain health. Chronic stress increases inflammation, depleting omega-3s leading to increased anxiety, depression, brain fog, and fatigue

Adaptogens – can help to balance the nervous system and shift to a more parasympathetic state. It is important to note that these can counteract some of the negative effects of stress but are most effective in conjunction with stress reduction and mindset shifts. Some of the top adaptogens are ashwagandha, rhodiola, holy basil, and eleuthero. Depending on your body’s needs, one or specific combinations may be best for you. A bio-energetic evaluation with one of our naturopaths can help determine the best fit for you! 

While supplements can provide short-term relief, long-term health requires addressing the root causes of stress by rewiring stress patterns and changing your perception of stress.

Mindfulness & Meditation – meditation lowers cortisol and supports emotional resilience

Breathwork – respiration is both an involuntary and voluntary response, that we can directly control leading to reduced heart rate, interrupting stress signals in the body, and shifting into parasympathetic state. Inhaling through the nostrils and lengthening exhales will help to push the body to rest-and-repair mode. Exhaling out through the mouth can help with releasing stress.

  • 4-7-8 technique – inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds
  • Box breath – starting with 4 seconds (can increase as you practice) inhale for 4, hold for 4, exhale for 4, and hold for 4

Adequate Sleep – the body cannot heal without proper rest. Prioritize 7-9 hours (men) and 8-10 hours (women) each night to support adrenal function and hormone balance 

Reducing Stimulants – caffeine stimulates the release of adrenaline and increases cortisol production, temporarily boosting energy that may lead to energy crashes, increased anxiety, and cycle of dependency that taxes the adrenal glands

Balance Blood Sugar – high sugar foods cause a rapid spike in blood glucose levels, triggering insulin release. The subsequent blood sugar crash can activate the stress response, prompting the adrenal glands to release more cortisol. 

Sunlight & Nature – natural light exposure (especially sunrise/sunset) regulates circadian rhythms – helping to balance healthy cortisol increase in the morning with sunlight that slowly drops throughout the day and then melatonin increases in the evening with darkness

Gentle Exercise – Walking, stretching, yin yoga, and tai chi support the body without overwhelming and causing undo stress on the system 

Social Connection – positive social interactions and support systems help buffer again stress and reduce cortisol levels 

 

At Longevity, we’re dedicated to supporting your overall health including natural stress-reduction strategies that promote healing. Reach out at 770-642-4646 to schedule a bio-energetic evaluation and receive personalized recommendations tailored to your needs!

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All About Detox and Binders

All About Detox and Binders

By Dr. Alice Honican, L.Ac., ND

When I first began studying naturopathic medicine, I came across an analogy that stayed with me for over 20 years. Imagine your body as a bathtub with multiple faucets and drains. Some faucets fill the tub with clean, nourishing water, while others pour in dirty, contaminated water. The drains represent our body’s primary detoxification organs: the liver, kidneys, bowels, and lymphatic system.

The “dirty water” faucets introduce toxins into our bodies from various sources, including nutrient-depleted foods, electromagnetic fields, radiation exposure, environmental pollutants, toxic relationships, heavy metals, polluted air, antibiotics, pesticides, viruses, bacteria, and parasites. On the other hand, the “clean water” faucets supply our bodies with vital nutrients, wholesome foods, sunshine, exercise, positive relationships, a healthy mindset, restorative sleep, pure water, and fresh air.

When our bodies accumulate more toxins than they can effectively eliminate, we experience an overload, leading to fatigue, digestive issues, skin problems, and overall sluggishness. To maintain optimal health, we must ensure that our detox pathways are open and functioning properly, allowing the body to flush out toxins efficiently.

How to Support Detoxification

To promote the body’s natural detoxification process, we can incorporate various supportive practices, such as:

  • Herbal detoxification to support the liver, kidneys, bowels, and lymphatic system.
  • Adequate hydration, ensuring we drink plenty of clean, pure water.
  • Homeopathic remedies, designed to stimulate detox pathways.
  • Periodic fasting, which gives the digestive system a break and enhances cellular repair.
  • Liver and gallbladder flushes to aid in bile production and toxin elimination.
  • Saunas and infrared therapy, which promote sweating and toxin release through the skin.
  • Lymphatic drainage therapy, to help move stagnant lymph fluid and support immune function.

While these methods are powerful tools for detoxification, they often mobilize toxins into circulation before they are fully excreted. This is where binders come into play.

The Role of Binders in Detoxification

Binders play a crucial role in supporting detoxification by actively capturing toxins, heavy metals, and other harmful substances, preventing their reabsorption, and ensuring they are effectively eliminated from the body. When incorporated into a detox protocol, binders can help reduce common detox reactions—often referred to as a “healing crisis “which may include headaches, fatigue, bloating, or skin breakouts.

Many patients who include binders in their detox regimen report benefits such as:

  • Improved bowel regularity
  • Reduced bloating and digestive discomfort
  • Increased energy levels
  • Clearer, healthier skin

Binders are especially beneficial following detoxification therapies such as far-infrared sauna sessions, lymphatic drainage treatments, and fasting protocols. Some of the most effective and commonly used binder supplements include:

  • Activated charcoal – Known for its ability to absorb toxins and gases in the digestive tract.
  • Bentonite clay – A natural clay that binds to heavy metals and toxins for safe elimination.
  • Chlorella – A powerful green algae that binds to heavy metals and supports immune function.
  • Humic and fulvic acids – These compounds enhance nutrient absorption while binding to environmental toxins.
  • Dietary fiber – Helps move waste through the digestive system and supports gut health.

When Should You Consider Taking a Binder?

Adding a binder to your routine can be particularly beneficial in situations where toxin exposure is high. You may want to incorporate a binder if you:

  • Have recently recovered from an infection or have taken antibiotics.
  • Have experienced food poisoning and need to eliminate harmful bacteria and toxins.
  • Are suffering from mold toxicity or environmental toxin exposure.
  • Consume alcohol or eat highly processed foods with additives your body struggles to metabolize.

Personalized Detoxification with Bioenergetic Testing

Since every individual has unique detoxification needs, bioenergetic testing can help determine specific toxic burdens on the body. At Longevity Health Centers, our nutrition shops offer a wide range of high-quality binders, and our experienced naturopathic practitioners can help guide you toward the best option for your needs.

I asked my fellow skilled practitioners at Longevity to share their favorite binders and why they recommend them:

Anna Powers: “I often recommend Biotoxin Binder because it is gentle and can be taken at any time. Unlike some other binders that require strict timing around meals and medications, this one is more flexible. It’s especially helpful for highly sensitive patients who need a mild yet effective detox solution.”

Maria Jones-Sasso: “I love MegaIgG because it serves multiple purposes. It’s a dairy-free immunoglobulin that not only supports immune function and heals the mucosal lining but also acts like a mop, binding and removing toxins from the body.”

Cristina McMullen: “Ultra Binder is my go-to broad-spectrum binder. It’s highly effective at helping to remove a wide variety of toxins while still being gentle on the GI tract. The powder and capsules are both easy to take, and even my kids enjoy their ‘black water’ from time to time. I love incorporating it into a comprehensive detox protocol and using it after therapies like sauna, HOCATT, foot baths, and lymphatic treatments.”  

Detoxification is a key component of maintaining long-term health, and using the right binders can make the process more effective and comfortable. If you’re unsure where to start, consult with a naturopathic practitioner to create a personalized detox plan tailored to your body’s needs.

 

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What is Mast Cell Activation Syndrome? 

What is Mast Cell Activation Syndrome? 

By Mariela Amiri, Traditional Naturopath & Patient Coordinator 

Mast Cell Activation Syndrome (MCAS) causes a range of symptoms due to an overactive immune response, often triggered by other factors. The symptoms can vary widely depending on which systems are affected, but may include hives, flushing, itching, runny nose,  abdominal pain, diarrhea, vomiting, dizziness, headache,  rapid heart rate, low blood pressure,  shortness of breath, and swelling.

 

Some Key Things to Know About MCAS 

There are a variety of possible triggers, such as: 

  • Gluten
  • Alcohol 
  • Coffee
  • Casein
  • Environmental allergens
  • Perfumes (including essential oils)
  • Electromagnetic waves (EMFs)
  • Flame retardants
  • Heat and/or cold
  • Plastic
  • Polyethylene glycol (PEG)
  • Stress
  • Mold
  • Viruses and bacteria
  • Glyphosate
  • Heavy metals
  • Artificial Colorings
  • Preservatives 
  • Foods high in salicylates
  • Highly allergenic foods

Foods to Avoid with MCAS 

There are foods that patients with mast cell activation disorder seem to be more reactive to overall. These include but are not limited to:

Monosodium Glutamate (MSG), alcohol, coffee, black tea, shellfish, artificial food dyes and flavorings, food preservatives, tomatoes & tomato based products, chocolate, fermented foods, leftover meats, smoked meats, cheese, avocado, bananas, papayas, citrus fruits and pineapples.

 

Natural Support for People with MCAS

DAO 

DAO is the enzyme responsible for breaking down histamine in the digestive tract from food, drink, and the microbiome. If histamine is left unmetabolized, it can build up and absorb through the gut lining. When absorbed systemically, it can become activated via various histamine receptors throughout the body, causing a release of excess histamine and uncomfortable symptoms. DAO may be reduced for a number of reasons, including medications that act like intestinal DAO blockers, genetic polymorphisms (SNPs) that affect DAO activity, gut dysbiosis, and reduced nutrient cofactors that are required for DAO and other histamine pathway enzymes to work efficiently. Taking DAO provides natural antihistamine support from high-histamine foods.

Quercetin

Quercetin is a biologically active flavonoid antioxidant that is widely distributed in plants including oak trees, onions, and tea. Quercetin has strong antioxidant activity and has been shown to support immune health by mediating the release of inflammatory compounds. Quercetin is known for its ability to stabilize mast cells, diminishing the release of histamine, and acting like a natural antihistamine.

Stinging Nettles Leaf

Urtica dioica, commonly known as stinging nettles, is a plant that has been shown to balance immune response, specifically in the airways and nasal passages. Studies have shown that the extract of stinging nettle leaves act as a natural antihistamine, balancing a variety of inflammatory activities that affect respiratory health. Stinging nettle leaf controls mast-cell degradation and histamine action all contributing to a balanced inflammatory response. Stinging nettle is an excellent natural antihistamine.

Bromelain

Bromelain is a plant enzyme naturally found on the stem and fruit of the pineapple plant. Bromelain is a proteolytic enzyme that aids in the breakdown of large protein complexes, including antigenic compounds, and has been shown to enhance the absorption of quercetin. Bromelain has been shown to reduce circulating allergenic protection against seasonal discomfort.

N-Acetyl Cysteine

N-acetyl cysteine (NAC) is an amino acid precursor to one of the most important antioxidants in the body, glutathione.  Both glutathione and NAC help reduce the viscosity of the mucus allowing for clearing of the airways and improved respiratory health.

Probiotics

Histamine intolerance is exacerbated by poor gut health. Gut bacteria play an essential role in supporting healthy inflammatory processes, digestion, and even histamine metabolism. There is evidence that B. Longum aids in breaking down histamine and ammonia, as well as increasing levels of butyrate, a short-chain fatty acid responsible for protecting the gut wall. Another powerful probiotic is found in the lactobacillus species. L. Plantarum. This good bacteria has frequently been mentioned as one of the best strains of probiotic bacteria for combating histamine issues.

Other Supplements That Inhibit Mast Cells:

  • Luteolin: Enters the brain and inhibits mast cells activation & less phenolic than quercetin
  • Vitamin D: Anti-inflammatory
  • Rutin: Inhibits histamine release after broken down in the gut

Supplements that support the immune system:

  • Curcumin: Inhibits the degranulation of mast cells but it also decreases DAO
  • Zinc: Inhibits allergic responses
  • Vitamin C: Increases DAO to break down histamine.
  • Vitamin E: Inhibits histamine release

Supplements that are antioxidants:

 

If you have or suspect you have MCAS, give us a call at Longevity Health Center. Our practitioners and support staff are here to come alongside you on your healing journey. 

 

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Delicious, Low-Glycemic Recipe Inspiration for Your Holiday Table 

Delicious, Low-Glycemic Recipe Inspiration for Your Holiday Table 

By Carrie Rutledge, Nutrition Therapist Master, Patient Coordinator 

 

Add These Healthy Dishes to Your Holiday Spread!

Are you looking for a little healthy recipe inspiration? Today I’m sharing recipes for Gluten-Free Root Vegetable Stuffing, Sweet Potato Mash,  a Thanksgiving Salad, and a Satisfying Sweet Treat. 

 

Whether there are family members with food intolerances, chronic health issues,  or those just looking to eat whole and healthy, it’s always nice to have a few nutritious and gluten-free options as part of the holiday table spread. But don’t worry, these dishes don’t skimp on flavor and yumminess! 

 

Root Vegetable Stuffing

This dish is low-glycemic, nutrient-dense and can be made gluten-free. Play around with this recipe to make it your own! 

 

Croutons (optional)

 

Ingredients:

You can use gluten-free bread, such as Base Culture or Canyon Bakery. If using store bought bread, Eziekiel is best. I prefer organic homemade sourdough from our local bakery.

 

  • Preheat the oven to 375°F 
  • Cut the bread into 1/4 inch chunks.
  • Spread the bread chunks across a large baking tray and drizzle Pasture raised butter/ghee or olive oil over the top. Toss the bread to coat and then season with herbs, salt and garlic powder if using.
  • Make sure not to crowd the bread, and bake for 10-12 minutes or until golden. About halfway through cooking take the croutons out of the oven to gently mix and flip over to get an even cook.
  • When done cooking, remove from the oven, and let cool slightly. Store in an airtight container for up to two weeks and enjoy.

 

Stuffing

  • 3 lbs turnips (cut into 1/2 inch cubes)
  • 3 sweet potatoes (cut into 1/2 inch cubes)
  • 3 carrots
  • 3 parsnips
  • 1 TBSP garlic powder
  • 1 TBSP dried sage
  • 1 tsp rosemary
  • 1 tsp thyme
  • 1 tsp dried oregano
  • 1 tsp turmeric
  • 1 tsp black pepper
  • 2 tsp salt
  • 3 large onions (finely diced)
  • 5 stalks celery (finely diced)
  • 1 apple (peeled and diced)
  • 1⁄4 cup tallow (or coconut oil, optional)

 

Instructions: 

  • Preheat the oven to 375°F.
  • Grease 2 large baking sheets with butter/ghee or olive oil and evenly spread the turnips and sweet potatoes on them.
  • In a small bowl combine all the seasonings and spices. Sprinkle about half of the spice mix onto the veggies and toss until coated. Put into the oven and roast for about an hour until they’re soft and starting to turn golden brown, tossing a few times to brown evenly.  Add the onion and celery to the skillet and saute with chicken, duck or turkey tallow.
  • Once the onion and celery have started to soften, add the apple to the skillet and continue cooking until they’re all cooked. Remove from heat.
  • Once turnips, sweet potatoes, carrots and parsnips are done, mix with the onion/celery/apple/mixture and continue mixing until well incorporated and starting to clump together. (Add croutons if using)
  • Transfer to a greased 9×13 baking dish and warm in the oven if serving immediately or put in the refrigerator, covered, if using later.

 

Mashed Sweet Potatoes

 

Ingredients:

  • 2 pounds 4 medium sweet potatoes, peeled & cut into 2′′ chunks
  • 2 tablespoons of pastured butter
  • 1/2 cup raw milk or coconut milk (dairy free)
  • 1/2 teaspoon Kosher salt
  • 1/2 teaspoon black pepper
  • 1/8 teaspoon cinnamon
  • 1 tablespoon sprigs fresh thyme

 

Instructions:

  • Place sweet potatoes in a large saucepan over high heat and cover generously with

boiling water. Bring to a boil then reduce heat to medium and cook uncovered until the sweet potatoes are fork tender, about 15-20 minutes.

  • Drain the sweet potatoes and return to the saucepan. Add the milk, butter, salt, pepper and

cinnamon, mash with a potato masher to desired consistency.

  • Serve warm and garnish with thyme leaves.

 

**Substitutions and additions:

  • For creamier potatoes you can add one organic Russet potato
  • For a cheesy twist you can add parmesan or gruyere
  • Spice it up with some pumpkin pie spice, cinnamon, nutmeg or brown butter

 

Beautiful Thanksgiving Salad

 

Salad Ingredients:

  • 7 cups mixed organic spring greens, kale, spinach or arugula
  • 1 1/2 cups sliced apples I prefer Pink Lady or Honeycrisp
  • 1/2 cup pomegranate seeds
  • 1/2 cup high quality blue cheese crumbled
  • 1/2 cup candied pecans coarsely chopped

 

Dressing Ingredients:

  • 1/3 cup olive oil
  • 1 tablespoon honey
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons Dijon mustard
  • 1 clove garlic and 1 shallot minced
  • salt and pepper to taste

 

Organic Fresh Berries with Homemade Whipped Cream

 

Ingredients: 

  • 1 carton of organic strawberries
  • 1 carton of organic blueberries
  • 1 carton of organic blackberries
  • 1 carton of organic raspberries

 

Instructions:

Wash, chop, mix and store berries in a glass container.

 

Homemade Whipped Cream

 

Ingredients:

  • 1 cup of pastured heavy cream
  • 1⁄2 teaspoon vanilla extract
  • 2 Tablespoons coconut sugar

 

Instructions: 

  • Mix all ingredients in a stand mixer on medium high speed for 3-4 minutes.
  • Use immediately or store in the refrigerator for 24 hours.

 

The Longevity Summer Hydration Challenge

Most of us know the importance of good hydration, especially in the scorching summer months in the South. But sometimes life gets in the way and we don’t keep up our daily drinking ritual. So here at Longevity, we want to focus on staying hydrated all summer long, and encourage our patients to do the same.

 

Download Our Water Tracker Journal to keep track of your progress this month! 

 

Have you drunk enough water today? 

Our bodies are made up of approximately 60% water. Every cell, tissue, and organ in our bodies relies on water to function correctly. Adequate fluid intake keeps our bodies’ systems running smoothly, supporting overall wellness and longevity. By drinking water regularly, we provide our systems with the essential fluid they need to maintain vitality and balance. 

 

The Endless Benefits of Good Hydration

It’s no secret that drinking sufficient water is one of our most basic and essential tools for looking and feeling our best. Benefits include: 

⁠

  • Improves skin tone⁠ and prevents acne
  • Prevents premature aging⁠
  • Promotes burn/wound healing⁠
  • Moisturizes skin⁠, tightening and preventing sagging
  • Maintains systemic pH balance ⁠
  • Regulates body temperature
  • Lubricates and cushions joints
  • Moves toxins and waste out of the body
  • Improves energy
  • Enhances cognitive clarity
  • Supports muscle function and athletic performance 
  • Reduces bloating and puffiness
  • Supports mood and emotional well-being
  • Supports optimal digestion 
  • Moves oxygen throughout the body
  • Supports lymph, liver, and kidney detox function
  • Aids in weight loss
  • Supports vitamin and mineral absorption 

 

Let’s Take This Challenge Together! 

The summer is the most important time to focus on replenishing our electrolytes with minerals and plenty of pure water. So this month, let’s set a goal of sipping half our body weight in ounces every day. For example, a 150-lb individual should sip 75 ounces of water a day. 

 

A Few Hydration Tips

  • Dress up your water. 

If regularly sipping water feels like a task, or it’s just not a part of your current routine, try adding a little pizzazz! Throwing in some fresh fruit like citrus or berries, vegetables like cucumbers, and herbs like mint are just a few examples of the ways you can make your water more flavorful and appealing. Simply adding some fresh lemon and a pinch of himalayan sea salt boosts the electrolyte properties of your water!

  • Make sipping consistent and convenient. 

Keeping a bottle of water with you at all times will make you more likely to drink it. Even if it means keeping multiple water bottles, strategically place them where you’ll easily see and access them throughout the day, such as your car, desk, and beside table. Another strategy to keep you consistent in your water drinking is to set alarms to go off throughout the day to prompt you to sip another glass. Before long, you won’t need to rely on a timer, as you form a regular drinking habit. 

  • Be mindful of caffeine. 

Sorry, but your morning coffee or 3 p.m. sweet tea doesn’t go toward your water goal! Caffeine is a mild diuretic, meaning it increases urine production, leading to the loss of fluids. Try to reduce your intake of these caffeinated beverages. Soda and energy drinks are not only high in caffeine, but also full of sugar and other ingredients that stall hydration and detoxification. 

 

Challenge Accepted: Are You In? 

We invite you to join our staff and patients as we take on this #LongevityWaterChallenge in the month of June. All month, we’ll be sharing fun facts,  tips, and reminders to keep your goal top of mind, so you can keep the habit going in the months and years ahead. We’ll also be doing a weekly giveaway for our participants via our social media accounts, so be sure to follow along and be part of the conversation on Instagram and Facebook. 

 

Sip Sip Hooray! 

This summer, we’re going to sip our way to a healthier and happier mind, body, and spirit. 

 

Download Our Water Tracker Journal to keep track of your progress this month! 

 

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