Big Sky Integrative Health

02/28/2026

"Squat exercises aren’t just for athletes. You can do them as part of your regular exercise routine.

They strengthen your lower body, targeting your glutes and quadriceps.

They also make you use your core muscles."

Find out how having a regular squatting routine can boost your health.

02/26/2026

"A mix of healthy lifestyle choices, such as getting enough physical activity, can help people live a longer, healthier life.
However, the types of physical activity best for longevity remain underexplored.
A new study says that regularly participating in a variety of different types of physical activity, such as running, cycling, and swimming, may be the best way to help prolong your lifespan."

Regularly engaging in a variety of physical activities such as walking, cycling, and swimming, may be the best way to prolong life span, according to a study published in BMJ Medicine.

02/23/2026

"A large, long-term study published in JAMA suggests that moderate intake of caffeinated coffee (about 2 to 3 cups per day) and tea (about 1 to 2 cups per day) is associated with a lower risk of dementia and modestly better cognitive function. The protective association appears to be linked to caffeine specifically, since decaffeinated coffee did not show the same benefits. While more research is needed, this study adds to growing evidence that your daily caffeinated beverage habit may be doing your brain a favor. Pair your coffee or tea with other healthy lifestyle habits for the best chance of keeping your mind sharp as you age."

A study finds moderate caffeinated coffee or tea intake may lower dementia risk and support brain health. Learn more about this new research finding.

02/21/2026

"Like with most things, context matters. While aiming for a minimally processed diet should be the goal, this doesn’t mean all ultra-processed foods are “bad” or off-limits—especially since the definition of ultra-processed can vary. Instead, focus on the ingredients and processing methods in the foods you choose, and think about adding nutrient-rich options rather than simply removing foods."

Dietitians share five foods that are considered ultra-processed and explain whether they can still fit within a healthy, balanced diet.

02/19/2026

"Getting adequate nutrition isn't always easy. And for older adults, that's especially true. You might not be as active as when you were younger, so you might need fewer calories. Yet research shows that older people may need more of certain key nutrients, such as B vitamins and calcium.

Unfortunately, nutrient deficiencies and malnutrition can persist for a long time before they show up in physical signs or symptoms. Still, there are a few indicators you -- and your doctor -- can watch for. "

Many Americans, young and old, fall short on vitamins, minerals, and other nutrients. But the challenge of getting adequate nutrition may be trickiest for seniors. Research shows that older people may need more of certain key nutrients, such as B vitamins and calcium.

02/16/2026

"Garlic and honey both contain natural compounds that can help support the immune system. Garlic’s allicin may help the body fight harmful bacteria and viruses, and crushing fresh garlic releases the most of this compound

Honey has antibacterial and antiviral properties and can also soothe irritated tissues in the throat, making it especially helpful during colds or seasonal illnesses."

Garlic and honey have been used in traditional medicines around the world. They have many proven natural benefits, including antiviral, antibacterial, and antifungal properties. Learn what forms are best to use, recipes for both, and potential side effects.

02/14/2026

"The most powerful takeaway from this research is feasibility. This study shifts the focus to "micro-habits." It suggests that we don't need to strive for perfection in one area. If you can't manage a full eight hours of sleep, getting just a few more minutes helps—especially if you pair it with a brisk walk to the bus stop and adding a side of broccoli to your dinner."

Learn how small changes in sleep, activity and nutrition could extend your life by a year, according to new research. Make healthy habits count for longevity.

02/12/2026

"Metabolism is the process by which your body converts the calories you take in from food into energy. Some things that affect your metabolic rate are your genes, size, age, and s*x. You can increase your metabolism somewhat by adding muscle mass and burning calories through exercise. But your metabolism ultimately plays a small role in any extra weight you carry. That has much more to do with how much you eat and how much you move."

Can you really boost your metabolism and lose weight? Here are the fact about metabolism along with some calorie-burning tips.

02/09/2026

"Focus your workouts on your muscles. Hit the weight room at the gym, or get a trainer to help you with a routine on the exercise machines. Cardio has its benefits, but it doesn't boost your testosterone like strength training can.
Be careful to not overdo it. Too much exercise can take your T level in the other direction."

Find out from WebMD what you can do to raise your testosterone levels naturally, including changes to your diet and lifestyle.

02/07/2026

Prioritize whole, healthy, and nutritious foods with the new Dietary Guidelines for Americans!
https://cdn.realfood.gov/DGA.pdf

02/05/2026

CLEANSING, DETOX, AND WEIGHT LOSS🏃🏋🥝🫐

Big Sky Integrative Health offers specific programs tailored to cleansing, detoxification, and weight loss.

Exposures to environmental and occupational toxins happen daily. Heavy metals such as mercury, lead, cadmium, aluminum, pesticides, solvents, gases or fumes, and chemicals can all effect overall health and contribute to chronic, debilitating diseases. Chronic low energy, neurological complaints, immune system dysregulation, chronic inflammation, and autoimmune complaints can all be influenced by toxins.

We offer specific programs based upon intake, exam, and testing to treat and detoxify the body. IV therapy, IV chelation therapy, oral chelation therapy, liver support, GI support, and cleanses are tailored to your medical condition.

Big Sky Integrative Health supports healthy weight and life-long fitness goals by creating personalized strategies using cleansing, diet and nutrition guidance, and exercise. The importance of healthy weight continues to become more and more evident. Research in the past 3-5 years shows that fat tissue acts more like endocrine tissue than any other tissue in the body. It releases hormones (leptin, ghrelin, and adiponectin) that interact with cortisol and insulin—two of the body’s main hormones affecting metabolism, blood sugars, and fat deposition. Certain dietary and exercise parameters effect these fat-produced hormones to help achieve and maintain a healthy weight.

https://www.bigskyintegrativehealth.com

02/02/2026

"Phytonutrients aren't essential for keeping you alive, unlike the vitamins and minerals that plant foods contain. But when you eat or drink phytonutrients, they may help prevent disease and keep your body working properly."

WebMD explains the health benefits of phytonutrients, natural chemcials that are found in a variety of plant foods.