If you have read any of my previous blog posts, you know that I place a large focus on stress and hormones. They are tightly connected, between the HPA axis, cortisol as our main stress hormone, and brain-gut connection. And when I personally work on managing my stress, hormone balance, and overall health, I first think about mornings and evenings. Most people will be rising in the morning and falling asleep in the evening, with a certain routine for each already in place. Th

Our gut is so much more than the organ system in which we excrete waste, it’s ability to function is one of the largest indicators of overall health. There is flourishing bacteria in our gut, and although we have been raised to be afraid of bacteria, germs, etc., we need it in immense variety and quantity (in the right places). The health of the microbes that live in our gut have been linked to so much more than just gut- related conditions; it is also linked to conditions su

The importance of sleep has always been a well known concept. We have been told to get 8 hours each night and…not much else, actually. Why 8 hours? Is that really correct? And why is sleep apparently so important? Well, let’s start at the beginning. There is a system that consists of pathways, channels, and pores in our brains and spinal cords called the glymphatic system. This system is crucial in removal of waste (by-products of cellular metabolism) with the help of transpo

Plantar heel pain, also known as plantar fasciitis, can be incredibly painful and debilitating to deal with. It’s characterized by pain along the bottom of the foot during weight-bearing activities, especially when taking your first step in the morning. Many patients will often describe plantar fasciitis as if they are “walking on glass.” The plantar fascia itself is a thick web-like ligament that runs from the heel of the foot to what is effectively the base of all five of t

Cortisol, often known as the primary stress hormone, is a steroid hormone released by the adrenal glands that is essential for a wide range of processes in the body. It controls aspects of metabolism, immune responses, and how the body responds to stress. Ideally, we would see our cortisol levels rise each morning as we wake to provide our body with the energy to begin our day and come out of a restful sleep. Over the course of the day, cortisol levels will slowly diminish to

Buying local, whether from a nearby farmer’s market or in your regular grocery store, has a laundry list of benefits; not only for your community, farmers, and environment, but for your own physical health. This practice is not always accessible for everyone in every area, but I have a few tips to find local food wherever you are! Let’s start with the benefits: Flavor: Locally grown food means the produce will be picked at the peak of ripeness, instead of being harvested too

I think it is safe to say that most of us would like to be able to eat and nourish ourselves with ease; without stress, worrying, and concern over food and our eating habits. This comes from the general concept of intuitive eating, or finding a deeper connection to your body to ultimately trust that it will help make the food decisions that will make you feel well and most importantly, happy. If you’d like to read more on intuitive eating, check out my prior post on it titled

The concept of intuitive eating has seemed to rise in popularity over the past few years, even though it has been around much longer. One of the larger reasons that I appreciate the intuitive eating movement so much, is that it is actually in direct opposition to diet culture. Most of what we see come up in the wellness world perpetuates the harm of diet culture, but it is so refreshing to see individuals, professionals, and larger entities accepting this as the new path. So,

The brain and the gut are more connected than you may initially think. They are actually constantly communicating, since the gut lining contains more neurons than the spinal cord! With that in mind, it is no wonder that stress, anxiety, and difficult periods in life can show up in gastrointestinal symptoms and digestive upset. But what is really happening to cause this and why is it important? As mentioned, the gut contains its own system of neuron connections, known as the i

Infantile Colic is defined by the rule of 3s: at least 3 hours of crying per day, at least 3 days per week, for 3 weeks or more. This is likely what your pediatrician will use to make the diagnosis but it usually leaves more unanswered questions and frustrated parents. But what is the reason your child is crying? It is their only form of communication, so they are likely trying to tell you they need something, but what is that? Normal crying is considered 2 hours per day or l

What is the lymphatic system? It is somehow a lesser known system in our bodies, but significant in how everything else functions. The lymphatic system is a network of tissues and organs that is a part of the circulatory and immune systems; it works to rid the body of toxins and waste, and carries lymph fluid that contains white blood cells to help fight infection. The lymphatic system covers our entire bodies and works differently than the circulatory system, having a pump s

One of the hardest things to put into perspective as a healthcare provider is why a patient should choose conservative care BEFORE moving onto drug based forms of care. It’s a hard topic to tackle, especially in the United States where nearly the entirety of our healthcare system is built on opioids. For one, it can be very tempting for patients to want to believe that if they take this special pill then all of their pain will go away. Additionally, people are very busy and o