Holistic Psych Care & Integrative Wellness, LLC

28/07/2025

A study of over 6,000 Canadians found that processed foods, like chips, frozen pizza, and sugary cereals, are strongly associated with chronic inflammation and metabolic dysfunction 💥

The study found that people who ate the most of these foods had:

✔ Larger waist circumference
✔ Elevated blood pressure, insulin, and triglycerides
✔ Higher levels of C-reactive protein (a key inflammation marker)
✔ Increased white blood cells (another sign of inflammation)

It’s almost like the body sees these foods as foreign invaders—something to fight off.

This study reinforces something we emphasize all the time:

👉 Our bodies thrive on real, nutrient-dense foods.

Ready to support your body with a whole-food, root-cause approach?
Text or call 888-310-1808 to get started with our practice

27/07/2025

Researchers found that any activity that gets you a little short of breath, like brisk walking, water aerobics, or light jogging, is linked to better:

✔ Processing speed
✔ Executive function (focus, planning, multitasking)
✔ Working memory

And get this:

These benefits showed up in older adults (average age 69), especially in those who went from no movement to just a few minutes a day.

The biggest gains were seen in people who started from zero✨

Even 5 minutes made a difference.

If you’re wondering how to fit in a little more movement, try:

🚶‍♀️ Brisk walk after meals
🏊‍♂️ Splash around in a pool
🎵 Dance break to your favorite playlist
🚲 A light ride around the block

Want more ways to support brain health through lifestyle and root-cause medicine?

Follow along or reach out for personalized support 💛

PMID: 40183594

26/07/2025

25/07/2025

Weekend warriors, this one’s for you.

A new study followed nearly 90,000 adults for 8 years…

and found that exercise (even if just on the weekend) supports gut health.

We’re talking lower risk of constipation, reflux, fatty liver, and more.

The key?

About 150 minutes of movement per week.

Doesn’t matter if it’s daily or all jammed into the weekend.

Your gut still gets the benefits.

24/07/2025

So often we hear from our new patients:

“I was dismissed.”

“I felt gaslit.”

“They told me it was all in my head.”

It’s just wrong.

And it’s especially common in women’s health.

Now a new study (published in JAMA Network Open, a journal of the American Medical Association) confirms what so many have experienced firsthand.

In a survey of 447 patients with vulvovaginal disorders:

▪️Over half considered giving up care due to feeling unheard
▪️Nearly 40% were made to feel “crazy”
▪️1 in 5 said their symptoms weren’t believed
▪️1 in 6 felt unsafe during a medical encounter

Patients saw an average of 5+ providers before getting real help.

And what did the study find at the root of all this?

Dismissive behaviors.

Lack of clinician knowledge.

Recommendations like “just relax” or “have a drink.”

At our practice, we want you to know this:

You are not making it up.

Your symptoms are real.

And functional medicine gives us the tools to explore the root causes.

If you’ve ever felt dismissed or just want a better way, text or call 888-310-1808 to get started at our practice.

23/07/2025

I don’t know who needs to hear this, but too much plain water can actually throw off your electrolyte balance

Especially in summer.

Electrolytes like sodium, potassium, and magnesium keep your energy steady, muscles working, and hormones signaling.

When you're sweating or just chugging water without minerals, you might start feeling off

Think headaches, cramps, or fatigue.

So how do you hydrate smarter?

Add a pinch of sea salt.

Squeeze in some citrus.

Use coconut water in smoothies.

Eat more hydrating foods like cucumbers and berries.

22/07/2025

Not to be dramatic, but too much plain water can throw off your electrolyte balance......

20/07/2025

Even simple herbs can have a postive body effect....

19/07/2025

Especially in summer.

Electrolytes are minerals, like sodium, potassium, and magnesium, that help:

✔ Keep your energy stable
✔ Regulate nerve and muscle function
✔ Support hormone signaling
✔ Maintain fluid balance

When you’re sweating more (or chugging water all day without replenishing minerals), electrolyte levels can dip.

That’s when symptoms like headaches, fatigue, muscle cramps, or dizziness can start to show up.

Here’s how to hydrate smarter:

🧂 Add a pinch of sea salt or trace mineral drops to your water
🍋 Squeeze in fresh citrus (vitamin C + flavor + potassium!)
🥥 Use coconut water in smoothies or popsicles
🍓 Infuse water with fruit and herbs
🥬 Eat hydrating foods like cucumber, berries, leafy greens, and melon

Think of hydration as electrolyte support.

Feeling off this summer and want a personalized plan for wellness?
Call or Text 888-310-1808

18/07/2025

Let’s talk summertime herbs.

So many of them have hidden health benefits.

Take mint, for example.

It soothes bloating, relaxes the gut, and even helps cool you down on hot days.

Try it as an iced tea or add it to sparkling water.

I’ll drop more ideas for other healthy summertime herbs in the caption.

17/07/2025

News flash!

Summer fun doesn’t have to wreck your blood sugar.

It’s actually a great time to support it.

Seasonal fruits and veggies?

They’re full of fiber, antioxidants, and water

Which means fewer glucose spikes, better insulin sensitivity, and feeling satisfied without overeating.

Plus, they feed your gut, and when your gut’s happy, blood sugar gets more stable too.

So grab the berries, cucumbers, greens, and fresh herbs.

Your metabolism will thank you.