Alpenglow Pain & Wellness

02/21/2026

02/21/2026

Here are a couple favorite photos from our team WINTER RETREAT 🌺

At Alpenglow, a perk to being a full-time employee is eligibility to our annual trip somewhere warmer than Alaska in January ☀️

Thank you Dr. Renk for spoiling our team & recognizing the hard work each person puts into clinic flow!

02/19/2026

What if one of the most powerful brain health interventions isn’t a supplement, a drug, or a biohack, but a 30-minute walk?

A randomized clinical trial in the Journal of Sport and Health Science assigned adults ages 26 to 58 to follow an aerobic exercise program targeting 150 minutes per week for 12 months. On MRI, their brains shifted to look about 0.95 years “younger” than the control group on a brain-age algorithm.

That might not sound dramatic, but brain aging is cumulative, and small shifts add up.

What I love about this study is the age range. These benefits showed up in early and midlife, not just later decades.

Exercise likely supports brain health through multiple pathways, including improved cerebral blood flow and neuroplasticity, although the exact mechanisms behind the brain-age shift are still being worked out.

Thirty minutes, five days a week. Move at a pace where you notice your breathing change.

Your future cognitive health is being shaped by what you do today. 🧠

Wan L, Molina-Hidalgo C, Crisafio ME, Grove G, Leckie RL, Kamarck TW, et al. Fitness and exercise effects on brain age: A randomized clinical trial. J Sport Health Sci. 2025 Aug 13;15(101079):101079

02/18/2026

❤️ Wellness Wednesday: Heart Health Matters ❤️

Your heart works for you 24/7 — let’s take care of it.

Heart disease remains the leading cause of death in the U.S., but many risk factors are within your control. Small, consistent habits can make a big difference.

Here are a few ways to support a healthy heart:

✔️ Move your body regularly – Aim for at least 150 minutes of moderate activity each week
✔️ Choose heart-healthy foods – Focus on fruits, vegetables, whole grains, and lean proteins
✔️ Manage stress – Chronic stress can impact blood pressure and overall heart health
✔️ Prioritize sleep – Aim for 7–9 hours per night
✔️ Know your numbers – Blood pressure, cholesterol, and blood sugar all matter

The American Heart Association recommends these habits to help reduce your risk of heart disease and improve overall wellness.

Taking care of your heart isn’t about perfection — it’s about making small choices every day that support long-term health.

02/17/2026

Kindness doesn’t have to be big to make a big impact.

A smile.
A kind word.
Holding the door.
Checking in on someone who might be struggling.

These small moments can brighten someone’s day more than we realize. Research shows that acts of kindness are linked to improved mental well-being and even physical health outcomes, including reduced stress. https://www.heart.org/en/news/2022/02/15/does-kindness-equal-happiness-and-health

Today, we encourage you to do one simple act of kindness — for a patient, a coworker, a friend, or even a stranger.

Because kindness is contagious… and the world can always use more of it. 🩷

02/17/2026

“As an interventional pain physician, Dr. Nichelle Renk believes the most successful treatment involves identifying the appropriate diagnosis and then implementing a combination of modalities truly tailored to her patient. This multidisciplinary approach to pain management includes the potential use of procedures, limited use of medications, physical therapy, braces and devices, pain psychology, complementary alternative medicine (e.g. acupuncture), and nutrition/lifestyle modification. With a precise diagnosis and multifaceted plan, Dr. Renk achieves dramatic long-lasting results for her patients.”

Read more: https://www.alpenglowpain.com/provider/nichelle-c-renk-md

Updated headshots for Dr. Renk 📸💕

02/14/2026

Happy Valentine’s Day 🩷

02/13/2026

LET’S ASK THE DIETITIAN
Q: Is air frying food really “healthier” than using oil?

A: It depends on what “healthier” means to you.

If “healthier” means fewer grams of fat and calories, then yes! Air frying uses significantly less fat and saves you several calories. Some air fryer recipes still call for some oil, but it will be much less than a shallow- or deep-fried recipe.

Remember that some fat is good for you. One of the highest rated eating patterns, the Mediterranean diet, is up to 40% fat! Try to choose mostly unsaturated fats like olive oil and avocado oil, which are loaded with health benefits, including potentially helping to reduce your risk of heart disease.

Some evidence suggests that air frying food instead of frying in oil can also decrease the amount of acrylamide formed, a likely carcinogen that’s been linked to cancer development.

If “healthier” means “well-balanced” to you, then it all depends on what you’re air frying and what else makes up your meal. For example, if you’re air frying processed, less nutrient-dense foods like chicken nuggets and fries, make sure to pair those items with more nutrient-dense items.

As a reminder, you want to aim for:
🥦1/2 of your plate fruits and veggies
🥩1/4 of your plate protein
🥔1/4 of your plate whole grain or starchy veggies with a small amount of fat (ideally unsaturated)

Both examples above can be made into a balanced meal with a few additions.

— JESSICA SANDOZ, REGISTERED DIETITIAN

02/12/2026

🎉Introducing our Patient Massage Referral Program!🎉

💜For every new referral who books their first massage appointment and lists the patient as their referral source, they earn a massage at a special rate of $85 per hour, for up to three referrals.

👉🏼Program Details:
1. Patient refers a new massage patient to the clinic.
2. The new patient books and completes their first massage.
3. They list the referring patient as their referral source.
4. The referring patient earns a massage at $85/hour.

{Limit of 3 discounted massages per patient}

🩷First-Time Massage Special Update🩷
Our current First-Time Massage Special is now available with both of our massage therapists:
— Abby, LMT
— Doris, LMT

Any patient booking their first-time massage with either Abby or Doris will receive the special rate of $85 per hour.
{This special is valid through March 31st, 2026.}

Please give our office a call if you have any questions! We look forward to seeing you.

02/12/2026

National Cancer Prevention Month 🎗️

While not all cancers can be prevented, research shows that many risk factors are influenced by daily lifestyle choices and early detection.

This month is a reminder to:
• Stay up to date on recommended screenings
• Avoid to***co and limit alcohol
• Prioritize movement and nourishing foods
• Protect your skin from UV exposure
• Manage stress and support immune health

Small, consistent choices can have a powerful impact over time. Prevention starts with awareness — and taking proactive steps toward long-term health.

If you’ve been meaning to schedule a screening or refocus on your wellness habits, this is your sign 🩷