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Dr. Donna Sigmond RDN DACM

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Dr. Donna Sigmond RDN DACM

A Colorado-based Integrative Nutrigenomic Practitioner helping others find their Wellitude

10/28/2025

Over the past weeks, I’ve shared the 5 foundations of resilience:
1. Awareness + Stress Reset
2. Food as Medicine
3. Movement & Mind-Body Practices
4. Sleep + Herbal/TCM Support
5. Connection & Community

Each one is powerful on its own. Together, they create a strong foundation for mental health, helping you move from stress → strength.

☯ Remember: resilience isn’t built overnight. It’s grown in the daily choices you make for yourself, with compassion, not perfection.

This Mental Health Awareness Month, I invite you to choose one or two practices that resonate—and begin. Your body and mind are ready for balance, healing, and renewal.

10/23/2025

Post 5: Connection + Community

Resilience isn’t built in isolation. Our nervous systems are wired for connection—when we feel supported, we handle stress more gracefully.

Sometimes resilience is as simple as:

☯ Sharing a meal with someone you love
☯ Calling a friend instead of scrolling
☯ Offering kindness to a stranger
☯ Spending time in community

These small acts nourish the heart and remind us: we are not alone.

This Mental Health Awareness Month, let’s choose connection as medicine.

10/21/2025

Post 4: Sleep + Herbal/TCM Support

Sleep is not a luxury—it’s a necessity. It’s where your mind and body do their deepest repair work. Without it, stress lingers, moods swing, and healing slows.

A few of my favorite sleep supports:
☯ A gentle wind-down ritual (dim lights, warm tea, no screens)
☯ Herbs like chamomile, lemon balm, or adaptogens to calm the nervous system
☯ Acupuncture to restore balance of Qi and Yin, promoting deeper rest

When we honor sleep, we give our nervous system the chance to reset. Prevention begins at bedtime.

10/16/2025

Post 3: Movement + Mind-Body Practices

Movement is one of the most underused tools we have for mental health. Stress gets stored in the body—movement helps us release it.

It doesn’t have to be intense. A gentle walk, yoga flow, or 10 minutes of qi gong can shift your mood and reset your nervous system. Pairing movement with breathwork or meditation amplifies the effect—helping the mind and body reconnect.

☯ Today, ask yourself: how can I move my body in a way that feels good—not punishing, but nourishing?

Resilience often begins with the simple act of moving energy through.

10/14/2025

Post 2: Food as Medicine for Mental Health

When it comes to mental health, food truly is medicine. What we eat influences our brain chemistry, inflammation, and resilience to stress.

Processed foods and sugar spikes often fuel mood swings and anxiety, while nourishing foods give your brain the building blocks for balance.

My favorite mood-supporting foods:
☯ Omega-3 rich: salmon, flax, walnuts
☯ B-vitamin packed: leafy greens, whole grains, legumes
☯ Magnesium-rich: pumpkin seeds, dark chocolate, spinach
☯ Fermented foods: kimchi, sauerkraut, kefir for gut-brain health

Start small—add one of these daily. Your brain and body will thank you.

10/10/2025

Post 1: Stress to Strength

October is Mental Health Awareness Month—a time to pause and look at how stress shows up in our lives. Stress doesn’t just weigh on the mind; it impacts hormones, immunity, digestion, and energy.

But here’s what I want you to remember: resilience can be cultivated. It’s not something you either have or don’t—it’s built, moment by moment, choice by choice.

This month, I’ll be sharing 5 key foundations I use in my practice to help patients move from stress → strength.

☯ Start today with a simple step: notice how stress feels in your body—your breath, your sleep, your mood. Awareness is the doorway to resilience.

10/09/2025

Ultra-processed foods do more than add calories—they disrupt the very foundation of your body’s health: your genes.

🧬Don’t break the Chain (genomic chain)!

Research now shows that these foods trigger inflammation, oxidative stress, and genomic instability—damaging the communication between cells and accelerating aging at a molecular level. Over time, this instability affects brain health, hormone balance, and even mood regulation.

Your brain and genes thrive on nourishment, not chemicals or artificial additives.

Choosing colorful, whole, minimally processed foods supports not just your gut—but your genetic expression, helping your body repair and your mind stay resilient.

True wellness begins at the cellular level. What you eat today shapes how your body—and your brain—function tomorrow.

Interested in Nutrigenomic Testing? Book a Discovery Call: https://ewwellness.janeapp.com/

10/07/2025

October is Mental Health Awareness Month—a reminder that taking care of our minds is just as important as caring for our bodies.

In my years of practice, I’ve seen how stress doesn’t just stay in the mind. It ripples into hormones, digestion, immunity, and energy. But I’ve also seen the power of resilience—how small, intentional choices help the body and mind return to balance.

This month, I’ll be sharing a 5-part series: Stress to Strength, where I’ll walk you through the foundations I use with my patients to help them build resilience in daily life.

☯ From food, movement, and sleep, to herbal medicine and connection—you’ll learn practical ways to care for yourself and cultivate lasting strength.

Let’s walk this journey together.

10/03/2025

Fall is the season of the Metal element in Traditional Chinese Medicine—a time of refinement and release. Just as trees let go of their leaves, we’re invited to let go of habits that no longer serve us.

This is especially important as we head into the holiday season—Halloween, Thanksgiving, Christmas—when sugar, heavy foods, and stress can pile up. Too often, I see people waiting until January to “reset.” But by then, your body has already weathered months of extra stress and inflammation.

Prevention is best. Begin now by:

☯Choosing nourishing, seasonal foods like warm soups, root vegetables, and cooked fruits.
☯Balancing treats with whole foods—enjoy without overindulging.
☯Supporting the Lungs and Large Intestine with fiber, hydration, and mindful breathing.
☯Practicing small rituals of release—decluttering, journaling, or even a walk in crisp air to clear the mind.

Health is not about restriction; it’s about rhythm. By starting in the fall, you set your body up to enter the holidays with strength, balance, and resilience—so you can truly enjoy the season without the crash.

10/01/2025

Life is full of stressors—big and small. While we can’t always control what comes our way, we can strengthen how our bodies and minds respond. That’s the heart of resilience.

Resilience isn’t just about “toughing it out.” It’s about creating balance in our nervous system, nourishing our bodies, and cultivating practices that restore calm and energy. This is where integrative approaches shine—supporting the mind, body, and spirit together.

October is mental health awareness month and In my latest article, I share practical tools and holistic perspectives to help you shift stress into strength—so you can move through challenges with greater ease and confidence.

Read more here: https://ewwellness.com/health-wellness-articles/stress-to-strength-building-resilience

Remember, resilience is not something we’re born with—it’s something we can nurture every day.

09/30/2025

Did you know what we eat—and how we cook—impacts our brain health

A new review shows that dietary AGEs (advanced glycation end-products) form when sugars and proteins react under heat, triggering inflammation and oxidative stress—especially in the brain. (news-medical.net)

Key Takeaways:
>High-heat cooking (grilling, frying, broiling) creates more AGEs; steaming, boiling, or slow-cooking produces fewer.
>Processed foods & added sugars increase AGE load and inflammation.
>AGE-RAGE pathway activates immune and oxidative stress in neural tissues.

What I Recommend:
*Cook Smart: Use gentle, moist-heat methods; marinate meats with herbs, lemon, or vinegar.
*Eat Anti-Glycation Foods: Colorful veggies, berries, leafy greens, and herbs like cinnamon, rosemary, turmeric.
*Reduce Processed Foods & Sugars: Limits pre-formed AGEs and inflammatory additives.
*Support Detox & Repair: Nutrients, herbs, and personalized strategies help your body manage AGE-related stress.

Small, mindful shifts in diet and cooking can protect your brain and nervous system over time. Curious about personalized strategies for your brain health? Let’s talk.

09/24/2025

This month we pause to recognize how pain—both acute and chronic—impacts millions of people’s lives, and why better management & education are essential for true relief.

Our approach to pain goes beyond simply masking symptoms. Our blog post, “Integrative Pain Management: Finding Your Path to Relief,” dives into how combining traditional wisdom and modern science can make all the difference.

Here are a few insights we want to share:
• Whole-body perspective: Pain isn’t just physical. Emotional, genetic, nutritional, and lifestyle factors all play a role. Addressing those root causes helps with long-term relief—not just short-term fixes.

• Acupuncture’s power: This ancient modality isn’t just a feel-good therapy—it has real evidence behind it. Acupuncture can reduce inflammation, ease musculoskeletal pain (think arthritis, back pain), help with headaches & migraines, and even support women during labor.

• Functional medicine + personalized care: By exploring each person’s history, genetics, environment, and diet, we can tailor treatments to what truly helps them. Things like nutritional optimization, genetic insights, and treating inflammation from its source are part of this toolbox.

Why this matters during Pain Awareness Month:

Because many people accept pain as “just part of life.” But you don’t have to settle. Education empowers you to find better options, ask good questions, and choose care that treats the whole person.

—

If you (or someone you love) are living with persistent pain, we’d love to walk alongside you. Click the link below to read the full article and see how integrative approaches might help you find more ease.

🔗https://ewwellness.com/health-wellness-articles/integrative-pain-management

Address

287 Century Cir #103
Louisville, CO
80027

Opening Hours

Monday	10am - 5pm
Tuesday	10am - 5pm
Thursday	10am - 5pm
Friday	10am - 5pm

Telephone

+13035441600

Website

http://www.ewwellness.com/

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