Integrated Health 360

01/09/2026

Here are natural, healthy ways to stimulate dopamine, the neurotransmitter tied to motivation, pleasure, focus, and reward. These work best when combined consistently rather than chased as quick hits.

🧠 Lifestyle & Habits
Regular exercise
Especially strength training, HIIT, brisk walking, or dancing. Exercise increases dopamine production and receptor sensitivity.
Sunlight exposure
Morning sunlight (10–30 min) helps regulate dopamine and circadian rhythm.
Quality sleep
Dopamine receptors reset during deep sleep. Chronic sleep deprivation lowers dopamine signaling.
Cold exposure
Cold showers or cold plunges can increase dopamine for hours after (start short).

🥗 Nutrition
Protein-rich foods (dopamine is made from tyrosine)
Eggs, fish, chicken, turkey, tofu, beans, lentils
Tyrosine-rich foods
Avocados, bananas, almonds, pumpkin seeds
Omega-3 fatty acids
Fatty fish (salmon, sardines), chia seeds, flaxseed
Iron & B-vitamins
Leafy greens, legumes, red meat (if you eat it), whole grains
Dark chocolate (moderate amounts)
Boosts dopamine and endorphins

🧘‍♀️ Mental & Emotional Practices
Meditation & mindfulness
Especially focused-attention or loving-kindness meditation.
Goal completion (even small ones)
Checking off tasks reinforces dopamine loops.
Learning something new
Skills, languages, music, puzzles—novelty boosts dopamine.
Gratitude practice
Daily reflection increases baseline dopamine over time.

🤝 Social & Pleasure-Based (Healthy)
Meaningful social connection
Laughter, deep conversation, physical affection.
Creative expression
Art, writing, music, cooking—process matters more than outcome.
Music you love
Especially music that gives you chills.

⚠️ Dopamine-Friendly, Not Dopamine-Draining
Try to limit:
Constant social media scrolling
Ultra-processed foods
Excessive caffeine or sugar

🌱 Optional Natural Supplements (Check with a professional)
L-tyrosine
Rhodiola rosea
Mucuna pruriens
Magnesium
Vitamin D (if deficient

If you’re looking for primary care give us a call today!! Let’s all benefit from natural ways of stimulating dopamine! SHARE and Like this post!

01/06/2026

💪 20 Minutes. Full Body. YOUR Pace. 💪
This workout is designed to meet you exactly where you are. Whether you’re just getting started or looking to squeeze in an efficient sweat, you can move through each exercise at your own pace—take breaks when needed, slow it down, or challenge yourself by picking up the intensity.

✨ Remember: fitness is not one-size-fits-all.
If you have physical limitations, injuries, or mobility concerns, every movement can be modified to support your body safely. Chair variations, reduced range of motion, fewer reps, or extra rest are all valid ways to make this workout work for you. Progress looks different for everyone—and that’s okay.

If you’re looking for guidance, community, and a supportive environment to start (or restart) your fitness journey, shoutout to .fitness.maryland in Elkton, MD 🙌
They’re an amazing place to build strength, confidence, and consistency—no matter your starting point.
Save this workout, try it when you can, and remember: showing up is always a win. 🖤

For those ready to have a partner in their health CALL us at 844-365-2202

01/05/2026

This was a good post that everyone seemed to enjoy! We just added a shopping list to make it easier for you to incorporate.

SHARE and comment FOOD to gain access the the grocery list!

01/05/2026

🧠 Best Brain Foods (what the research says)
Nutrition can support brain health through nutrients that help with blood flow, inflammation, and oxidative stress—all of which influence cognition over time.

🐟 Salmon (Omega-3s: DHA/EPA)
Omega-3 fatty acids are key building blocks for brain cell membranes, and studies link fish/omega-3 intake with cognitive aging outcomes (evidence varies by population and dose).
-UEA Digital Repository
+1

🫐 Blueberries (Anthocyanins / polyphenols)
Randomized trials suggest blueberry products may support certain aspects of memory and mood, likely due to polyphenols that reduce oxidative stress and support brain signaling.
-ScienceDirect

🌰 Walnuts & other nuts (healthy fats + polyphenols)
A systematic review of nut intake and cognition reports promising—though mixed—findings across studies, with ongoing research to clarify who benefits most and under what conditions.
-ScienceDirect

🥑 Avocado (lutein + monounsaturated fats)
A randomized controlled trial found that regular avocado intake influenced lutein status and measured aspects of cognitive function in adults with overweight/obesity.
-ScienceDirect

🍫 Dark chocolate (cocoa flavanols)
Research on cocoa flavanols suggests potential benefits for cognitive performance, especially in older adults, possibly through improved vascular function and antioxidant effects.
-Frontiers

🥬 Leafy greens (vitamin K, folate, lutein, beta-carotene)
Prospective research links higher intake of green leafy vegetables with slower age-related cognitive decline.
-National Institute on Aging
+1

✨ Takeaway: No single food is a magic fix—but a pattern that includes these whole foods may help support brain health over time.
Educational content only—not medical advice.

01/04/2026

Let's get moving. Movement is key to both physical and emotional wellness.

January Exercise Checklist
Do These 5 Moves Daily for Consistent Movement

1️⃣ Bodyweight Squats
1 minute: Bend your knees, lower into a squat, then stand back up.
✔ Builds leg strength to support joint health

2️⃣ Standing Hamstring Stretch
1 minute: Place one foot on a low surface and gently lean forward.
✔ Improves flexibility and reduces stiffness

3️⃣ Wall Push-Ups
1 minute: Press your palms into a wall and push in and out slowly.
✔ Strengthens arms, chest, and shoulders

4️⃣ March in Place
1 minute: Lift your knees while swinging your arms naturally.
✔ Boosts circulation and heart health

5️⃣ Deep Breathing
1 minute: Inhale through your nose, exhale slowly through your mouth.
✔ Helps reduce stress and supports relaxation

01/03/2026

Integrated Health is now accepting new primary care patients 👋
✔ Most insurance plans accepted
✔ Appointments available within 2 weeks or less
Comprehensive, whole-person care—close to home.

📞844-365-2202
📍 Middletown, DE & Elkton, MD
🔗 Schedule your visit through the link in bio

01/02/2026

Who’s ready to make a change??!!

🚨 Your health is NOT on the back burner anymore. 🚨
More energy. Better sleep. Clearer thinking. Fewer symptoms.
That’s what happens when you stop surviving and start prioritizing your health.
You deserve to feel strong, focused, and well.
Let’s get you there—starting now. 💥
📞 844-365-2202
💬 Direct Message us!
🌐 integratedhealth360.com

💪 New Year. New You. Let’s Go!
This is your year to feel stronger, healthier, and more confident.
Set your intentions, stay consistent, and watch yourself transform—one day at a time.

Call us today to book your new patient appointment!
📞 844-365-2202
Direct Message
🛜 integratedhealth360.com

01/01/2026

What Is Inflammation?
Inflammation = the body’s defense system
✔️ Short-term: helps healing
❌ Chronic: damages cells & organs
Chronic inflammation is linked to:
• Fatigue
• Joint pain
• Digestive issues
• Hormonal imbalance
• Heart disease

What Is an Anti-Inflammatory Diet?
An eating pattern that:
✔️ Reduces chronic inflammation
✔️ Supports gut health
✔️ Stabilizes blood sugar
✔️ Nourishes cells
Focus: Whole, nutrient-dense foods

Key Benefits!
🌿 Less bloating & digestive discomfort
💪 Reduced joint & muscle pain
🧠 Improved brain fog & mood
⚖️ Balanced hormones & metabolism
❤️ Better heart health
✨ Clearer skin

Foods to Eat More Of
🥬 Leafy greens (spinach, kale)
🫐 Berries (blueberries, raspberries)
🐟 Fatty fish (salmon, sardines)
🥑 Healthy fats (olive oil, avocado)
🌰 Nuts & seeds
🧄 Herbs & spices (turmeric, ginger)
🔥 Turmeric → powerful antioxidant
🔥 Omega-3s → calm inflammation
🔥 Fiber → feeds good gut bacteria
🔥 Polyphenols → protect cells
Think color, variety & balance

Remove as much as possible! ⬇️
🚫 Ultra-processed foods
🚫 Added sugars
🚫 Refined carbs (white bread, pastries)
🚫 Industrial seed oils
🚫 Excess alcohol
These can trigger inflammation

Build your plate
🥗 ½ plate: colorful veggies
🍗 ¼ plate: clean protein
🥑 ¼ plate: healthy fats & whole carbs
🌿 Add herbs, spices & olive oil

Who benefits???
✔️ Autoimmune conditions
✔️ Hormonal imbalances
✔️ Digestive issues
✔️ Chronic stress or fatigue
✔️ Anyone wanting long-term health

You don’t need a “diet.”
You need anti-inflammatory habits.
✨ Small changes
✨ Consistent choices
✨ Long-term healing

Food can either fuel inflammation or fight it 🌿
An anti-inflammatory diet focuses on whole foods that support gut health, hormones, and long-term wellness.
Start small. Your body keeps score.

12/30/2025

🌍 Blue Zone Habits You Can Start Today
(No relocation required.)
People in the world’s longest-living regions don’t chase longevity — they live it daily. Here are simple Blue Zone–inspired habits you can start today:

🚶 Move Naturally
Skip the “workout mindset.” Walk, stretch, garden, take the stairs.
Longevity comes from daily movement, not intensity.

🥗 Eat Plants First
Build meals around vegetables, beans, whole grains, and olive oil.
Meat is occasional, not central.

🧠 Know Your “Why”
Whether it’s family, creativity, or service — purpose gives life direction
(and a reason to get up every morning).

🧘 Downshift Daily
Stress isn’t avoided — it’s released.
Try breathing, naps, prayer, sauna time, or evening walks.
🍽 Stop at 80% Full
Eat slowly. Pause. Listen.
Most Blue Zone cultures stop eating before they’re stuffed.

👨‍👩‍👧 Prioritize Connection
Strong relationships are a health practice, not a luxury.
Call a friend. Eat together. Laugh often.

🍷 Enjoy Rituals
When alcohol is consumed, it’s social, moderate, and intentional —
never rushed, never alone.

✨ The Blue Zone Secret:
Longevity isn’t about doing more — it’s about doing what matters, consistently.
🙌🏻You don’t have to live in a Blue Zone to benefit from these habits — you just need to make them part of your everyday routine.

12/28/2025

🔥 Why Sauna Time Is More Than Just Relaxation — Backed by Research 🔥
Sauna bathing isn’t just a wellness trend — clinical research links it to real health benefits when used regularly.

❤️ Heart Health & Longevity
“Increased frequency of sauna bathing was associated with a reduced risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and all-cause mortality.”
— JAMA Internal Medicine (Laukkanen et al.)

📉 Reduced Cardiovascular Risk
Men who used the sauna 4–7 times per week had a 50% lower risk of fatal cardiovascular disease compared to once-weekly users.
— JAMA Internal Medicine

🩺 Blood Pressure & Vascular Function
“Sauna bathing improves vascular endothelial function and lowers blood pressure, similar to moderate-intensity exercise.”
— Mayo Clinic Proceedings

🧘 Stress Reduction & Well-Being
Clinical reviews show sauna use supports reduced stress, relaxation, and improved quality of life, likely through nervous-system and circulatory effects.
— Journal of Education, Health and Sport (peer-reviewed)

💪 Muscle Recovery & Physical Resilience
Heat exposure promotes circulation and relaxation of muscle tissue, helping reduce soreness and improve recovery following physical activity.
— Mayo Clinic Proceedings

✨ Research-Based Guidance:
Most health benefits are observed with regular sauna use (2–7x per week) and sessions lasting 10–20 minutes, depending on individual tolerance.
📚 Certified Research Sources (Link-Ready):
• JAMA Internal Medicine — Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events
• Mayo Clinic Proceedings — Cardiovascular and Other Health Benefits of Sauna Bathing
• Journal of Education, Health and Sport — Physiological and Psychological Effects of Sauna Bathing

If your looking to book a new patient appointment you can reach out below
📞844-365-2202
📲 Direct Message!
🛜 integeatedhealth360.com