Mankato Integrative Medicine, LLC

12/22/2025

✨ Motivational Monday Reminder ✨

One small step today still counts.
And sometimes, that’s exactly what healing looks like.

We know that on a health journey, whether you’re working on hormones, gut health, energy, weight, or overall wellness, progress doesn’t always happen overnight. There are days when motivation is high… and days when just showing up feels like a win.

But here’s the truth we want you to remember today:
🌱 Progress is built from the little choices you make when you keep showing up.

That might look like:
• Taking your supplements consistently
• Drinking more water than yesterday
• Choosing rest when your body asks for it
• Or simply giving yourself grace instead of guilt

Every small step matters. Every effort counts. Even on the slow days.

💬 If today feels heavy, let this be your reminder, you’re not behind, you’re building. Healing is not linear, and you don’t have to do everything at once. Just take the next right step.

❤️ We’re honored to walk alongside you on your journey.

👉 What’s one small step you’re taking for your health this week?
Share below, we’re cheering you on.

✨ Your health, your well-being, your journey. We're here to support you at Mankato Integrative Medicine, LLC✨

📞 Call us at (507) 414-7500
🌐 Visit our website https://mankatointegrative.com/

12/20/2025

12/19/2025

Is it just a "busy week," or is your body trying to tell you something? 🧠✨

We’ve all been there, the brain fog, the midday slump, or that feeling like you’re just "pushing through" another day. While we often blame our schedules, your body might actually be caught in a biological tug-of-war.

Did you know? 💡 Your body uses a building block called tryptophan to create serotonin, your "feel-good" hormone. But when you’re under constant stress or dealing with hidden inflammation, your body can "hijack" that tryptophan, sending it down a different path that can lead to lower moods and that heavy, exhausted feeling.

It’s not in your head, it’s in your chemistry! 🧪 The good news? You can help steer things back on track by prioritizing the basics:

Hydrate to keep your systems moving 💧

Eat Well to provide the enough macronutrients and micronutrients 🍎

Support your Hormones to find your natural rhythm 🌿

Feel Well. Live Better. It’s about more than just surviving the day, it’s about thriving in it.

✨ Your health, your well-being, your journey. We're here to support you at Mankato Integrative Medicine, LLC✨

📞 Call us at (507) 414-7500
🌐 Visit our website https://mankatointegrative.com/

12/19/2025

12/18/2025

💧 Did You Know? Dehydration Can Feel Like Hunger! 💧

Yes, it is cold right now ❄️ but did you know that staying hydrated can actually be harder in colder weather?

When temperatures drop, many people don’t feel as thirsty, so they naturally drink less water. But that doesn’t mean your body needs less hydration. Cold-weather dehydration is very real and often goes unnoticed.

Here’s why 👇
• You may not notice sweating when you’re bundled up, but your body still loses fluids
• You lose water through your skin and breathing, even when you’re not active
• Dry indoor air from heaters can quietly pull moisture from your body
• Feeling “snacky” might actually be your body asking for water, not food

💡 When your body doesn’t get enough fluids, it can affect more than just energy levels. Ongoing dehydration may increase the risk of issues like kidney stones, urinary tract infections, and constipation.

👉 No matter the season, hydration matters. Whether it’s summer heat or winter chills, your body needs consistent fluids to function at its best.

✨ Simple winter hydration tips:
• Sip water throughout the day (don’t wait until you’re thirsty)
• Add warm options like herbal tea or lemon water
• Pay attention if hunger comes on suddenly, try water first

🚰 So go on… THIS IS YOUR SIGN TO DRINK WATER! 💧

💬 Interactive question:
Do you notice yourself drinking less water during the winter months? Let us know below! 👇

✨ Your health, your well-being, your journey. We're here to support you at Mankato Integrative Medicine, LLC✨

📞 Call us at (507) 414-7500
🌐 Visit our website https://mankatointegrative.com/

12/17/2025

🎉 Holiday Season Is Fast Approaching… But Let’s Not Forget Our Health! 💚

The most wonderful time of the year is almost here, full of celebrations, gatherings, delicious feasts, and unforgettable memories. But did you know the holiday season can also quietly affect our health if we’re not mindful?

📊 Research shows that adults tend to gain weight during the holiday period typically around 0.4 to 0.9 kg (almost 1–2 lbs) from late November through early January. What’s more, this extra weight often sticks and accounts for a large portion of yearly weight gain if we don’t take intentional steps to prevent it.

You can read more of it here: https://pmc.ncbi.nlm.nih.gov/articles/PMC5514330/

That doesn’t mean you should skip the fun, it just means we can enjoy it wisely! Here are some smart, practical tips to help you stay healthy, feel great, and still enjoy the holidays:

🎯 1. Be Mindful With Portions
💧 2. Hydrate, Hydrate, Hydrate
🚶 3. Keep Moving Daily
🍎 4. Balance Your Meals
😴 5. Don’t Sacrifice Sleep
📅 6. Set Small Daily Goals

💬 Let’s make this season joyful and healthy!
👉 What’s one healthy habit you’re committing to this holiday season? Share below and let’s inspire one another! 💪✨

✨ Your health, your well-being, your journey. We're here to support you at Mankato Integrative Medicine, LLC✨

📞 Call us at (507) 414-7500
🌐 Visit our website https://mankatointegrative.com/

12/16/2025

⚠️ Cautions & Things People Don’t Realize About Apples

We know apples are in season 🍂 and we’ve already shared some of their amazing health benefits, from gut health to heart support ❤️

But today, let’s talk about a few things people don’t always realize about apples 👇

🍏 Whole apples > apple juice
When apples are juiced, most of the fiber is removed and the natural sugars become more concentrated. This can lead to quicker blood sugar spikes compared to eating a whole apple.

🍏 They can affect digestion for some people
Apples are high in FODMAPs (fructose and sorbitol). For individuals with IBS or sensitive digestion, this may cause bloating or gas, especially in large portions.

🍏 Portion size still matters
Yes, apples are healthy, but eating several at once can add up in natural sugars and carbohydrates, especially for those managing blood sugar.

🍏 The peel is powerful… but also important to wash
Apple peels contain most of the antioxidants and fiber, but conventionally grown apples may carry pesticide residues. Washing well or choosing organic can help reduce exposure.

✨ Bottom line: Apples are a wonderful seasonal fruit, just enjoy them whole, balanced, and in portions that work for your body.

💬 Let’s make this interactive!
👉 How do you usually enjoy your apples?
🍎 Plain
🥜 With peanut butter
🧀 With cheese
🥗 In salads
🥧 In baking

Comment below and let us know! 👇

✨ Your health, your well-being, your journey. We're here to support you at Mankato Integrative Medicine, LLC✨

📞 Call us at (507) 414-7500
🌐 Visit our website https://mankatointegrative.com/

12/15/2025

🧐 MYTH OR TRUTH? Let’s Fact Check IBS!

❌ MYTH: “IBS is all in your head.”

✅ TRUTH: IBS is a real medical condition involving the gut–brain connection. That means your digestive system and nervous system are constantly communicating and when that communication is off, symptoms can happen.

🔬 IBS involves real physiological changes, including:
• Altered gut motility – food may move too fast or too slow
• Visceral hypersensitivity – the gut becomes extra sensitive to normal digestion
• Changes in gut microbiota – imbalances in beneficial bacteria
• Stress–gut signaling – stress can amplify symptoms through the nervous system

💡 This is why IBS symptoms are very real and can include bloating, abdominal pain, diarrhea, constipation, or a mix of both even when tests look “normal.”

🌿 The good news?
IBS is manageable. With personalized nutrition, lifestyle support, stress management, and medical guidance, many people experience significant symptom relief and better quality of life.

💬 Let’s make this interactive:
👉 Have you ever been told your symptoms were “just stress”?
👉 What IBS symptom do you struggle with most bloating, constipation, diarrhea, or pain?

You’re not imagining it. Your gut is talking and we’re here to listen. 💚

✨ Your health, your well-being, your journey. We're here to support you at Mankato Integrative Medicine, LLC✨

📞 Call us at (507) 414-7500
🌐 Visit our website https://mankatointegrative.com/

12/12/2025

✨ Feel-Good Friday Reminder ✨

Whatever you’re going through right now, the stress, the waiting, the uncertainty, the healing, the tiny steps that feel invisible. Please don’t give up.

You’re doing better than you think. 💛

Some days the progress feels slow, but forward is forward. And sometimes, the biggest breakthroughs come right after the hardest moments.

Take a breath. Be gentle with yourself. Keep moving forward, good things are truly up ahead, even if you can’t see them yet. 🌿✨

You’ve got this, and we’re cheering for you every step of the way. 💛

Let’s lift each other up before the weekend starts:
💬 What’s one thing you’re proud of this week?
✨ What’s one thing you want to let go of before the weekend?
🌼 What’s one thing you’re looking forward to?

You never know… your words might inspire someone else who really needs it today. ✨

✨ Your health, your well-being, your journey. We're here to support you at Mankato Integrative Medicine, LLC✨

📞 Call us at (507) 414-7500
🌐 Visit our website https://mankatointegrative.com/

12/11/2025

🍊 Did you know?

Oranges are way more powerful than just “vitamin C”!

🍊 What makes oranges amazing?

💛 Hesperidin boost!
This special citrus compound helps your blood vessels relax, supports healthy circulation, and may help calm inflammation.

Pretty cool for a simple fruit, right? Here are other benefits as well.

⚡ Iron helper
Even though oranges don’t contain much iron, their vitamin C helps your body absorb more from veggies, beans, and whole grains.

✨ Glowy skin benefits
Vitamin C = collagen support! Think skin elasticity, wound healing, and healthy joints.

🧠 Brain-loving folate
Oranges provide folate, which supports brain health and is especially important during pregnancy.

🌱 Happy gut = happy you
Oranges contain pectin (a type of fiber) that feeds your good gut bacteria and helps stabilize blood sugar.

👀 Eye-friendly nutrients
Carotenoids in oranges support long-term eye health.

😊 Mood brightener
The natural oils in orange peel especially limonene have a calming, uplifting aroma.

💧 Hydration hero
Oranges are nearly 87% water and give you potassium, an electrolyte that helps keep your muscles and heart happy.

⚠️ A little caution

If you have acid reflux, citrus may trigger symptoms, try smaller portions.

Juice ≠ whole fruit. Juice has no fiber and can spike blood sugar; enjoy in moderation.

If you're on certain medications, avoid supplements made from bitter orange or citrus extracts. Whole oranges are usually fine, but always double-check with your provider if unsure.

🍊 Fun + tasty ways to enjoy oranges

✨ Eat them fresh (best fiber!)
✨ Add slices to salads
✨ Sprinkle zest on yogurt or oatmeal
✨ Blend into smoothies
✨ Make a citrus tea with orange peel + ginger
✨ Freeze segments for a refreshing snack
✨ Use fresh juice in dressings or marinades

💬 Your turn!
What’s your favorite way to enjoy oranges?

✨ Your health, your well-being, your journey. We're here to support you at Mankato Integrative Medicine, LLC✨

Book a consultation today! https://yt.vu/dKM0L
📞 Call us at (507) 414-7500
🌐 Visit our website https://mankatointegrative.com/

12/11/2025

Exercise preserves cognitive function.
Studies find that exercise is equally as effective as SSRI medication for depression.
Kids with ADHD need less (or no) medication if they are allowed to exercise more during the school day.
Healthy body:healthy brain.