Integrated Health 360

11/14/2025

Magnesium: Why It Matters + The Different Types You Should Know

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. But not all magnesium supplements are the same—each type has its own purpose and benefits. Here’s a simple breakdown to help you choose the right one for your health needs:

✨ Magnesium Citrate
Great for:
Digestion & regularity
Mild constipation
Overall absorption
Best for those needing a gentle digestive boost.

😌 Magnesium Glycinate (Bisglycinate)
Great for:
Relaxation & sleep
Stress and anxiety support
Muscle tension
This form is gentle on the stomach and perfect for calming the nervous system.

⚡ Magnesium Malate
Great for:
Energy production
Muscle recovery
Chronic fatigue
Often used by people struggling with low energy or sore muscles.

🧠 Magnesium Threonate
Great for:
Cognitive support
Memory & focus
Brain health
This unique form can cross the blood–brain barrier, making it ideal for mental performance.

💪 Magnesium Chloride
Great for:
Cellular hydration
Skin & muscle relief (topical sprays)
Overall magnesium replenishment
Often used in lotions or oils for fast absorption through the skin.

🌿 Magnesium Orotate
Great for:
Heart health
Cellular energy
Athletic performance
Commonly used for cardiovascular support.

🌊 Magnesium Sulfate (Epsom Salt)
Great for:
Soothing sore muscles
Relaxing baths
Detox support
Perfect for external use during baths or foot soaks.

Bottom Line
Magnesium is powerful, but the right type matters. Whether you need better sleep, more energy, improved digestion, or enhanced cognitive support, there’s a magnesium form tailored to your needs.

11/12/2025

Walking isn’t just “moving your legs” — it triggers a cascade of beneficial effects in your body, especially when you do it regularly and with a moderate pace.

Here’s what happens:
🔹 Fat burn & metabolism
Walking increases your energy expenditure: your muscles use more calories than when sitting, which helps create a calorie deficit (essential for fat loss).
Over time, this helps reduce body fat (especially when combined with good nutrition).
Importantly: According to experts, walking alone won’t build huge muscle mass like heavy lifting, but it does support fat loss and prevents muscle loss associated with inactivity.

Adding brisk pace, incline or speed will amplify the fat-burning effect.

🔹 Insulin sensitivity & blood sugar control
After you eat, your blood glucose rises. Walking helps muscles take up glucose more efficiently (even before insulin does its job).

This means your body needs to secrete less insulin for the same glucose load → better insulin sensitivity over time.

Regular walking has been shown to reduce insulin resistance (which is key in preventing type 2 diabetes and improving metabolic health).

Specifically: A short post-meal walk (10-15 mins) can blunt the glucose spike after eating.

🔹 Heart & overall health
Walking at a brisk or moderate pace improves cardiovascular health, lowers blood pressure, improves lipid profiles (better HDL, lower LDL) and supports overall wellness.
It also gives your mood, cognition and energy levels a boost — movement sends positive signals throughout your body.

🕒 How to make it work (simple plan):
Aim for 150 minutes/week of moderate-intensity walking (≈ 20–30 mins x 5 days) as a baseline.

After meals: Try a 10-15-minute walk within ~30 minutes of finishing your meal. This timing is especially good for managing blood sugar.

If you can, increase the pace a little (brisk walk), or pick up hills/ inclines — they’ll boost calorie burn and metabolic benefits.

Make it a habit: consistency matters more than intensity in many cases.

🔍 Quick “Why this matters” highlight:
When your muscles use glucose (and fat) effectively through regular movement:
You reduce excess blood sugar and insulin load → less fat storage.
You improve fat-oxidation (your body uses more fat for energy).
You lower risk of insulin resistance, metabolic syndrome, type 2 diabetes and cardiovascular disease.
You support your body’s long-term resilience (heart, circulation, metabolism, mood).

📞 Ready to Transform Your Health?
Let’s make movement a lifestyle — not a chore.
✨ Contact us for personalized health and wellness support:
📧 Direct Message
🌐 www.integratedhealth360.com
📱 844-365-2202

11/11/2025

11/10/2025

🌿 Primary Care Wellness Tip: The Power of Cruciferous Veggies 🌿
Cruciferous vegetables — like broccoli, cauliflower, Brussels sprouts, kale, and cabbage — are nutritional powerhouses that support your body from the inside out.
✨ Why they matter:
Rich in vitamins C, K, and folate
Packed with fiber to support gut health
Contain sulforaphane, a compound shown to support liver detoxification and reduce inflammation
May help balance hormones naturally
🥦 Easy ways to enjoy:
Add roasted broccoli or cauliflower to dinner
Toss shredded cabbage or kale into salads
Try sautéed Brussels sprouts with olive oil and garlic
🍽️ Small daily changes can make a big difference for your long-term health.
📞 Contact us:
Integrated Health 360
Phone: 844-365-2202
💬 Direct message us on social media
🌐 Visit: integratedhealth360.com

11/07/2025

📞 Notice: Phone Lines Temporarily Down
We are currently experiencing technical difficulties with our phone system and are unable to receive calls at this time. Our team is working diligently to resolve the issue as quickly as possible.

In the meantime, please reach out to us via direct message on social media or through our [Unity Health App ] for any urgent inquiries or appointment needs.
We apologize for the inconvenience and appreciate your patience and understanding!

11/06/2025

🌾 Get Your Daily Dose of Insoluble Fiber! 🌿
Did you know that insoluble fiber is key for keeping your digestive system healthy and things moving smoothly? 💪
Here are some great sources of insoluble fiber to add to your plate:
🥦 Vegetables like broccoli, cauliflower, and green beans
🌾 Whole grains such as brown rice, barley, and quinoa
🍎 Fruits with edible peels — apples, pears, and plums
🌰 Nuts and seeds like almonds, sunflower seeds, and flaxseeds
How much do you need each day?
👩 Women: about 25 grams per day
👨 Men: about 38 grams per day
Tip: Mix up your fiber sources to get both insoluble and soluble types for maximum health benefits!
💬 What’s your favorite way to add more fiber to your meals? Share below!

11/04/2025

Always giving thanks! We are available for same day appointments!

11/04/2025

"Protein: The Power Behind Every Move"
When you eat protein, your body gets to work! 🥩🍳🌱

Here’s what it really does for you — backed by science:
🧬 “Protein is essential for the growth and repair of body tissues.”

— National Institutes of Health (NIH)
⚡ “After digestion, protein is broken down into amino acids that help build enzymes, hormones, and muscles.”

— Harvard T.H. Chan School of Public Health
💥 “Consuming enough protein helps preserve lean muscle mass and supports metabolism — especially during weight loss.”

— American Journal of Clinical Nutrition
Why it matters:
✅ Builds and repairs muscle tissue
✅ Supports immune function
✅ Fuels cell and enzyme production
✅ Keeps you feeling full and energized
🩸 Your body doesn’t store protein — so make it part of every meal!

Call us today to schedule your primary care appointment!

📲844-365-2202
🛜 https://integratedhealth360.com/
📩 Direct Message

11/03/2025

Good morning! Not too late to start! If anyone has trouble with the QR code please direct message us.

11/02/2025

🧄 Barbara O’Neill’s “Flu Bomb” — Step-by-Step Guide
Ingredients
1 clove fresh garlic, crushed
1 teaspoon fresh ginger, grated
1 teaspoon raw honey (or to taste)
1 teaspoon fresh lemon juice
1/8 teaspoon cayenne pepper (optional — adjust for tolerance)
1 tablespoon apple cider vinegar
1/4 cup warm (not boiling) water

Instructions
1.) Crush the garlic.

2.)Finely chop or crush one clove of garlic and let it sit for 5 minutes. This allows allicin (the active compound) to form, enhancing its immune-boosting properties.

3.)Mix everything together.
In a small cup or bowl, combine:
*The crushed garlic
*Grated ginger
*Honey
*Lemon juice
*Cayenne pepper
*Apple cider vinegar

4.) Add warm water.

5.) Stir in the warm water until the ingredients are well combined and the honey is dissolved.

Drink slowly.
Sip the mixture slowly while it’s warm. You can take it all at once or over several minutes.

Usage Notes
*When to take: At the first sign of cold or flu symptoms.
*Frequency: Up to 2–3 times per day as needed.
*Storage: Best prepared fresh each time for maximum potency.
*Adjustments: Reduce cayenne or vinegar if you’re sensitive; increase honey for taste. (Consult your healthcare provider if your on blood thinners and adding cayenne pepper)

11/01/2025

Thank you to those who reached out, we got the new QR code up and working. Feel free to download. We are still doing our November challenge! 

This is for active IH360 patients, if you become a new patient in November, it will also count!

Remember, if you’re looking for a primary care doctor, we are here to help ! Have a great weekend everybody!

📞 844-365-2202
📩 Direct Message
💻 integratedhealth360.com

10/30/2025

💪 Movement Is Medicine for Longevity 💚
When we think about living longer, we often focus on diet, supplements, or sleep — but one of the most powerful longevity tools is already within your control: your skeletal muscle.
Skeletal muscle isn’t just for strength or appearance — it’s a vital organ of longevity. Every time you move, walk, lift, or stretch, you stimulate muscle fibers that:
🔥 Improve insulin sensitivity and metabolic health
❤️ Support heart and brain function
🦴 Protect bones and joints
🧠 Release myokines — natural “messenger molecules” that fight inflammation and support mood and cognition
As we age, we naturally lose muscle mass (a process called sarcopenia), but regular movement — even small, consistent activity — slows it down dramatically.
Park farther away
Take the stairs
Do light resistance or bodyweight exercises a few times a week
Over time, these simple habits keep your muscles active, your metabolism resilient, and your body strong enough to enjoy a longer, higher-quality life.
✨ Small daily movement = a stronger you, for years to come. ✨
Integrated Health 360
🌐 integratedhealth360.com
📍 Your Partner in Primary Care, Prevention & Longevity
📞 (844)365-2202
✉️ Direct Message!