Whole Axis Integrative Health

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Chesapeake, VA
Whole Axis Integrative Health

Dr. Dena Varela
My professional journey & dedication to the care of others spans over 2 decades.

I retired from the military after 22 years & made it my mission to be of service to those in need of specialized integrative healthcare. Welcome to a place where MENTAL HEALTH MATTERS

My professional journey and dedication to the care of others spans over two decades. Upon retiring from the military after 22 years, I made it my mission to help and ne of service to military and veteran personnel facing mental health challenges and difficult transitions to civilian life.

11/28/2025

We're curious, one small (or big!) change you made that noticeably improved your energy, digestion, sleep, or mood?

Maybe it was cutting back on sugar, getting serious about sleep, or finally learning how to eat for your gut.

Share it below, you never know who you might inspire.

11/27/2025

Grateful for healing, health, and community. Wishing you a warm and nourishing Thanksgiving.

11/26/2025

If your body feels like it's always "on," like you're running from one thing to the next but can't actually rest... your nervous system might be stuck in survival mode.

Also known as a dysregulated stress response, this state can become your body's default after too much pressure, trauma, or chronic inflammation.

Common signs your nervous system is stuck in fight-or-flight:
- You feel wired but tired
- Sleep is light, broken, or unrefreshing
- You hold your breath or breathe shallowly
- Small stressors feel overwhelming
- Your body is tense, even at rest

The good news? You can retrain your nervous system, and it doesn't take hours a day. Start with nervous system resets (like breathwork or vagus nerve stimulation), consistent meals, hydration, sleep, and gentle movement that calms, not taxes, your system.

Your healing isn't just physical, it starts with helping your body feel safe again.

11/25/2025

As the seasons shift, so do your body's rhythms, including digestion. In fall, many people notice their gut feels more sensitive.

You might feel heavier or more bloated after meals, slower digestion, less appetite in the morning, and even more gas or constipation. Cooler weather, longer nights, and the body's natural move toward "slowing down" can reduce digestive fire, slow motility, and shift your microbiome.

If this sounds like you, here are 5 easy ways to reset your gut this fall:

- Warming, cooked foods like soups, stews, and roasted vegetables that are easier to digest
- Fiber-rich seasonal produce like squash, carrots, apples, and leafy greens to nourish your microbiome
- Bitters before meals (like arugula, dandelion, or a small splash of ACV) to stimulate digestion naturally
- Mineral-rich broths to support the gut lining and reduce inflammation
- Slower meals, more chewing, and mindful breathing to activate your parasympathetic nervous system (rest and digest)

11/24/2025

You've searched everything. Tried dozens of supplements. Seen multiple doctors. But nothing changes.

What you really need is clarity.

Working with us gives you:
- Testing that reveals what standard labs miss
- A care plan tailored to your unique body
- Ongoing guidance and support
- Answers that make sense and get results

Stop chasing symptoms. Start building real health with a team that listens.

Book your first step today.

11/23/2025

Do you feel like your energy crashes earlier in the day? Like no matter how much sleep you get, your body still feels heavy or slow?

It's easy to blame the weather, shorter days, or post-summer fatigue, but many people experience a subtle rise in inflammation during the fall without realizing it.

Here's why fall can hit harder than expected:
- We spend more time indoors, exposed to stale air, mold, and dust
- Heavier comfort foods can increase inflammatory load
- We move less and stress more as schedules tighten
- Hidden food sensitivities often creep in with seasonal treats
- Poor sleep and circadian shifts throw off recovery and repair

Low-grade inflammation doesn't always show up as pain. It often shows up as brain fog, morning fatigue, feeling puffy, and sugar cravings.

If your body feels off this time of year it could be asking for a reset.

11/22/2025

If you could snap your fingers and instantly understand one aspect of your health, what would you want to know more about?

- Brain fog?
- Inflammation?
- Gut microbiome?
- Hormones?

Drop it in the comments, we're listening, and your answers help guide what we post next.

11/21/2025

Not all prenatals are created equal. Many store-brand formulas check the "basic vitamin" boxes but miss out on the forms and doses your body can actually use during preconception, pregnancy, and postpartum.

Here's what to look for:
- Folate (not folic acid)
- Active B vitamins (like methylated B12 and B6)
- Choline for baby's brain development
- Iron (only if you need it!)
- Gentle forms of magnesium and calcium

And watch for:
- Synthetic dyes
- Low-dose everything
- "One-a-day" formulas with poor absorption

Whether you're planning, pregnant, or postpartum, your prenatal should be targeted, bioavailable, and supportive.

11/20/2025

This Apple Pie Fall Smoothie is delicious and nutritious, and tastes just like apple pie!

Ingredients
2 medium apples, cored
1 cup milk, dairy or non-dairy
1/2 cup plain Greek yogurt
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
pinch of ground cardamom
1 scoop vanilla protein powder

Instructions
Throw all ingredients into a blender and blend until smooth and to your desired consistency.
Pour into tall glasses, sprinkle with some cinnamon, and enjoy!

Recipe adapted from: https://www.aheadofthyme.com/healthy-apple-pie-fall-smoothie

11/19/2025

If you wake up with puffy, swollen eyes your body is trying to tell you something. This can be a subtle sign that your cortisol rhythm is off and your stress hormones aren't cycling the way they should.

Here's how it works:

- Cortisol is meant to rise in the morning to wake you up, reduce fluid retention, and get your metabolism going.
- But if your cortisol is low when it should be high (a common pattern in burnout or HPA axis dysfunction), your body can't regulate inflammation or fluid balance efficiently.

This often leads to:

- Morning puffiness around the eyes and face
- Feeling groggy or heavy even after 8+ hours of sleep
- Brain fog or a slow start
- Craving coffee or sugar to "kick in"
- Waking up more tired than you were before bed

If this sounds familiar, your body is asking for support!

11/18/2025

Hormonal shifts can start years before menopause, and the signs are often missed or mistaken for stress or burnout.

Here are 5 subtle signs you might already be in perimenopause:

- Middle-of-the-night wakeups that never used to happen
- Mood swings, anxiety, or unexpected irritability
- Menstrual cycles that are heavier, shorter, or all over the place
- Brain fog or forgetfulness creeping in
- Weight gain that's hard to explain

These aren't "just signs of aging" they could be your hormones asking for support.

11/17/2025

Chronic skin issues like acne, eczema, and rosacea are often treated with creams, antibiotics, or elimination diets. These may reduce symptoms temporarily, but they rarely address why the problem keeps coming back.

Your skin is closely connected to your gut, immune system, and detox pathways. When the gut lining becomes compromised, or the microbiome is imbalanced, it can trigger systemic inflammation that shows up on the skin.

Key contributors include:
- Gut dysbiosis (too much bad bacteria, not enough good)
- Leaky gut, allowing inflammatory molecules into the bloodstream
- Sluggish detox function, especially in the liver and lymphatic system
- Food sensitivities or low digestive enzyme production

If you're reacting to everything, experiencing flares without a clear cause, or finding that nothing topical is working anymore, it's time to look deeper.

Address

Chesapeake, VA

Website

https://www.wholeaxisintegrativehealth.com/

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