Dr Mark Sanders, ND - Trinity Wellness Center

03/23/2026

“Walking is one of the most underprescribed medicines of the 21st century,” 🚶🏾🚶🏻‍♀️🚶🏿‍♂️🚶🏼‍♂️🚶🏽‍♂️🚶🏾‍♂️🚶🏿‍♂️

Yes, that little time is all you need.

03/23/2026

We incorporated these three exercises into our morning wake-up routine. Utilizing my opposite leg and arm presents a slight challenge for me. It is evident that I never participated in aerobics, unlike my wife.

03/22/2026

The slow press juicer we got 2/3 off on Facebook marketplace is on sale for 7 more days at Costco for even less. 👇

03/22/2026

World Water Day (March 22)—led by the United Nations—is a global reminder that water is directly tied to human health, dignity, and overall wellbeing.
💧 Why Water Matters for Health
Clean, safe water is foundational to life:
Prevents diseases like cholera, dysentery, and typhoid fever
Supports hydration, digestion, and organ function
Essential for hygiene—handwashing alone reduces infection risk significantly
🌿 Water & Wellbeing
Water impacts more than physical health:
Mental wellbeing: Access to water reduces stress and anxiety, especially in vulnerable communities
Dignity & equity: Women and children are often most affected by water scarcity
Community strength: Reliable water systems support education, work, and stability
🚿 The Global Reality
Billions still lack access to safely managed drinking water
Water scarcity is increasing due to climate change, pollution, and population growth
Efforts align with the Sustainable Development Goal 6: clean water and sanitation for all by 2030
💙 What You Can Do
Conserve water at home (shorter showers, fix leaks)
Support clean water initiatives and organizations
Reduce pollution (limit chemicals, plastics)
Advocate for equitable water access
Find a clean water charity 👇

World Water Day celebrates water and inspires action to tackle the global water crisis. On World Water Day 2026, we will explore the critical relationship between water, women, and gender equality.

03/15/2026

Clean retainer cases daily with warm water and antibacterial dish soap, or place them in the dishwasher top rack once or twice a week. For deep cleaning, soak the case in a 50/50 mix of white vinegar and water for 30 minutes, then let it dry completely. Stick a tooth pick so that the case doesn’t close completely.

Daily/Routine Case Care
* Soap and Water: The most effective daily method is scrubbing the case with warm water and antibacterial dish soap.
* Dishwasher: Most plastic retainer cases are top-rack dishwasher safe.
* Dry Completely: Always allow the case to air dry completely before placing the retainer back inside to prevent mold and bacteria growth .

Deep Cleaning (Once a Week)
* Vinegar Soak: Mix equal parts white vinegar and warm water. Soak the case for 15–30 minutes to kill germs and remove odor.
* Cleaning Tablets: Use a retainer cleaning tablet in water to soak the case.
* Scrubbing: If the case has crusty spots, use a toothbrush to scrub them away.
Important Tips
* Avoid High Heat: Do not use boiling water or harsh chemicals to clean the case, as this can warp the plastic.
* Replace if Damaged: If the case is broken, moldy, or impossible to clean, request a new one from your orthodontist.
* Keep it Dry: Never put a damp retainer in a closed case.
*

03/12/2026

I learned about a simple trick from my son that has made a surprising difference: turning my phone to grayscale.

At first it looked dull—no bright reds, blues, or flashy notifications. But that’s exactly the point. Without all the colors designed to grab my attention, my phone suddenly feels… quieter. Less addictive. I check it with intention instead of reflex.

Social media, games, and apps are built to keep our eyes hooked with color and visual rewards. When everything is shades of gray, the urge to endlessly scroll fades a bit. It’s easier to put the phone down and be present.

Funny how the roles reverse sometimes—today the parent learned from the child. 😊

If you’re looking for a small way to reduce screen distraction, you might try it for a day. You may be surprised how freeing it feels.

To make your iPhone screen black and white, go to Settings > Accessibility > Display & Text Size > Color Filters, toggle Color Filters On, and select Grayscale.

Instructions for triple click to toggle between grayscale and color below 👇

Instructions for Andriod below 👇

Thanks to my son for the inspiration.

I tried setting my phone to black and white for 2 weeks to see if it helped reduce my screen time. Here's how it went (and if I would do it again).

03/10/2026

What a powerful lens on the idea of removing connectivity.
An analog space—almost a cloister—shaped by the will to disconnect and free individuals from distraction.
I’m both inspired and challenged by the fact that my son insists on no phones at the table during meals and games.

Research increasingly shows that stepping away from screens can meaningfully support well‑being. For example, reducing smartphone screen time has been shown to improve sleep quality, lower stress, and reduce depressive symptoms in randomized trials. Screen use—especially in the evening—is also strongly linked to impaired sleep across the lifespan, with expert consensus confirming its negative effects on sleep health, particularly for adolescents and children. Similarly, studies report that even small increases in nighttime screen use can raise insomnia risk and reduce nightly sleep duration.

What might it mean for our physical and mental health if we carved out more intentional “connectivity‑free zones”—spaces where we protect our sleep, attention, and peace simply by choosing not to be reachable?

Adults need to set up rules for students so that it’s not on them to self-regulate when it comes to going tech-free.

03/08/2026

Happy International Women’s Day.
Today we recognize the critical importance of women’s health—in our communities, our workplaces, and across the globe. When women have access to quality care, support, and education, families and communities thrive.
Let’s continue advocating for equity in healthcare, investing in research, and supporting the physical, mental, and emotional well‑being of women at every stage of life.

I celebrate the women in my life. My wife, Fiona; my mom, Arlene; my sister, Vicki; my daughter-in-law, Micha; my nieces; my office managers, Elena and Gloria; you my many patients, my sisters in Christ.

03/07/2026

Did you know???

Happy Freaky Friday Facts! YUCK!
https://www.bayarealyme.org/lyme-disease-prevention/protect-yourself-your-family/.

03/07/2026

My favorite Rookie of the Year is my Grandpup, Rookie.

03/03/2026

April 25th 3-5pm

02/20/2026

Extending warm wishes to my son and daughter-in-law on Love Your Pet Day. Animal-Assisted Therapy has been shown to support both mental and physical well-being.👇
Photo Credit: Mery Perri