Dignity Integrative

10/25/2025

Don’t Miss Out

Our newsletter is full of practical information to support your health goals. Follow on Substack + join our wellness family. https://dignityintegrative.substack.com/

10/23/2025

Movement That Adds Years to Your Life

It’s not just about exercise—it’s about longevity. Gentle movement like walking, stretching, and strength training improves your healthspan by reducing inflammation, stabilizing mood, and sharpening your mind.

Book your free 15-minute consultation today:
https://www.dignityintegrative.com/free-consultation or call (301) 363-7657

10/22/2025

Traditional Japanese Diet Linked to Less Depression

A study of 12,499 Japanese workers found that those who closely followed a traditional or modernized Japanese diet were significantly less likely to report symptoms of depression.

Both versions of the diet—rich in foods like rice, miso, fish, soy, seaweed, green tea, and, in the modern version, more whole grains, fruits, and dairy—were associated with a 17% reduction in the odds of depression among high-adherence participants.

These findings support the growing evidence connecting nutritional patterns and mental health.

Explore more on my substack -
https://dignityintegrative.substack.com/p/match-exercise-to-your-personality

10/20/2025

🚶 Keep Walking

I will continue to bang the drum: get up and walk!

There is no bad time to walk. Morning, midday, after dinner—it all counts. Walking clears your head, balances your blood sugar, supports your joints, strengthens your heart, and protects your brain.

It’s simple. It’s free. And it works.

Just lace up and go.

10/18/2025

Work With a Doctor Who Listens

Dr. Falcone combines integrative medicine with personal attention to create care plans that support your whole self—mind, body, and spirit.

📅 Book your free 15-minute consultation today: https://www.dignityintegrative.com/free-consultation or call
(301) 363-7657

10/16/2025

Beet and Goat Cheese Salad

Beets support detox pathways and circulation. Add walnuts for a brain-boosting omega-3 bonus.

10/15/2025

Build Resiliency, Live Longer

Chronic stress shortens your healthspan. But with the right tools—like breathing practices, mindset shifts, and nutritional support—you can bounce back faster and live better.

Dr. Falcone can show you how. Book a free 15-minute consultation - https://www.dignityintegrative.com/free-consultation or call 01-363-7657

10/13/2025

💪 Muscle = Movement + Metabolism

Maintaining muscle mass isn’t about vanity—it’s about mobility.

Muscle allows you to move through your day: carry groceries, climb stairs, lift your grandkids, stay independent. When you stop using it, your body enters disuse syndrome—you move less, you lose more, and frailty sets in.

And muscle isn’t just for strength—it’s a glucose sponge. That’s where most of your blood sugar gets disposed of when insulin is released.

More muscle = better blood sugar control = lower risk of diabetes, metabolic dysfunction, and inflammation.

The old adage applies - Use it—or lose it.

10/11/2025

A gentle reminder.

10/09/2025

How Understanding My Genetic Blueprint Changed My Approach to Cardiovascular Health

For years, I lived with a frustrating paradox. I exercised 4–5 times per week, ate a whole foods-based diet, and even competed in triathlons throughout my late 40s and early 50s. On paper, I was doing everything right. Yet my cholesterol numbers told another story—total cholesterol consistently elevated, LDL stubbornly high, and a family history that cast a long shadow over my efforts.

My father had walked a similar path. Despite his own commitment to health, he battled elevated cholesterol for years and eventually developed Primary Progressive Aphasia (PPA), a rare form of dementia, in his early 70s.

I couldn’t help but wonder: Am I destined for the same trajectory? Read the full story in my blog -

https://www.dignityintegrative.com/post/high-cholesterol-is-genetics-destiny

My genetic variants didn't guarantee cardiovascular disease, but they significantly increased my risk and limited the effectiveness of lifestyle interventions alone.

10/08/2025

Golden Milk for Inflammation

Turmeric, cinnamon, and ginger support a longer, pain-free life. This warm fall drink is soothing, anti-inflammatory, and delicious. Try it in the evening to help with sleep and digestion.

10/06/2025

🚶 The Power of a Daily Walk

Want to know the easiest way to protect your brain, heart, and life? Walk.

Figure out how to move your body for just 30 minutes a day. That’s it.

Here’s what the science says walking can do:
• Lower your heart attack risk by 40%
• Reduce your dementia risk by 33%
• Add 10 years to your life expectancy

No fancy gear. No complicated plan. Just you, your feet, and a daily commitment to move.

Start where you are—and stay consistent.