In our fast-paced, technology-driven world, the idea of "forest bathing" might seem like a quaint notion. Yet, this ancient practice is making a modern comeback, and for good reason. Forest bathing, known as "shinrin-yoku" in Japan, involves immersing yourself in the natural environment of a forest. It's not just a leisurely stroll among the trees; it's a mindfulness practice that brings a plethora of health benefits. In this blog post, we'll delve into the importance of forest bathing and explore the remarkable health advantages it offers.
The Power of Nature Connection
Stress Reduction: The calming effect of nature is well-documented. Forest bathing reduces stress hormones, lowers blood pressure, and triggers relaxation responses in the body. It's like a natural spa for your mind.
Boosted Immunity: Phytoncides, natural compounds released by trees and plants, are inhaled during forest bathing. They enhance the immune system, increasing the production of natural killer cells that help combat infections and diseases.
Enhanced Mental Health: Spending time in nature is associated with a reduced risk of depression and anxiety. Forest bathing improves mood, alleviates symptoms of stress, and boosts mental well-being.
Improved Sleep: Exposure to natural light and fresh air during forest bathing helps regulate sleep patterns. It can be a remedy for insomnia and improve the quality of your rest.
Mindful Connection to the Senses
Heightened Senses: Forest bathing encourages you to engage your senses fully. You'll hear the rustling leaves, feel the breeze, and inhale the earthy scents. This sensory immersion cultivates mindfulness and presence.
Strengthened Creativity: Nature stimulates creativity and problem-solving. Forest bathing fosters the clarity of mind necessary for creative thinking.
Embracing the Practice
Mind-Body Harmony: Forest bathing bridges the gap between mental and physical health. It's a harmonious experience that encourages you to be present, reducing the chaos and noise of modern life.
Enhanced Connection: In a digitally connected world, we often lose our connection to the natural world. Forest bathing helps rekindle that relationship, reminding us that we are an integral part of the environment.
The healing power of nature is profound, and forest bathing is a tangible, immersive way to experience it. By slowing down and allowing yourself to be present in a forest, you unlock numerous health benefits for your body and mind...So, take a break from the hustle and bustle, and immerse yourself in the tranquility of the woods. Your well-being will thank you. 🌳🌿🍃
Dementia is a challenging condition that affects millions of individuals and their families worldwide. While there is no cure for dementia, various supplements and lifestyle choices can help manage and reduce its symptoms, offering improved quality of life. In this blog post, we'll explore the supplements and lifestyle choices that may support individuals with dementia.
**1. Omega-3 Fatty Acids**:
Omega-3 fatty acids, primarily found in fatty fish like salmon, walnuts, and flaxseeds, have shown promise in supporting cognitive function. These essential fatty acids may help reduce inflammation and improve brain health, potentially slowing cognitive decline.
**2. Vitamin D**:
Vitamin D plays a role in brain health and overall well-being. Spending time in the sun and consuming vitamin D-rich foods like fatty fish and fortified dairy products can support cognitive function. In some cases, vitamin D supplements may be recommended.
Antioxidants, found in fruits and vegetables, help protect the brain from oxidative stress. Blueberries, kale, and other brightly colored produce are excellent sources. Antioxidant supplements such as vitamin E and vitamin C may also be considered, but it's essential to consult a healthcare professional for proper guidance.
**4. Curcumin (Turmeric)**:
Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant properties. Some studies suggest it may be beneficial for individuals with dementia. Consider incorporating turmeric into your cooking or taking curcumin supplements.
**5. B Vitamins**:
B vitamins, particularly B6, B12, and folic acid (B9), are essential for brain health. These vitamins support cognitive function and may help reduce the risk of cognitive decline. Foods rich in B vitamins include leafy greens, fortified cereals, and lean meats.
**6. Regular Exercise**:
Physical activity is a powerful lifestyle choice to support brain health. Exercise increases blood flow to the brain, stimulates the growth of new brain cells, and enhances memory. Activities like walking, swimming, and yoga are excellent choices.
**7. Brain-Boosting Activities**:
Mentally stimulating activities, such as puzzles, crossword puzzles, and memory games, can help maintain cognitive function. Engaging in hobbies, learning new skills, and social interactions are also beneficial.
**8. Healthy Diet**:
A balanced, Mediterranean-style diet rich in fruits, vegetables, whole grains, and healthy fats may help reduce dementia risk. This diet supports heart health, which is closely linked to brain health.
**9. Stress Management**:
Chronic stress can have adverse effects on brain health. Practicing stress reduction techniques like mindfulness, meditation, and deep breathing exercises can contribute to cognitive well-being.
**10. Social Connection**:
Maintaining strong social ties is crucial. Interactions with friends and family can help reduce feelings of isolation and depression, common in dementia patients.
**11. Adequate Sleep**:
Quality sleep is vital for cognitive function. Establishing a regular sleep schedule and creating a comfortable sleep environment can support healthy rest.
While there is no cure for dementia, supplements and lifestyle choices can significantly impact the management of symptoms and improve the quality of life for individuals and their families. It's essential to consult with healthcare professionals and specialists who can provide personalized recommendations and monitor progress. Implementing a combination of these supplements and lifestyle choices can empower those affected by dementia and help them maintain their cognitive well-being for as long as possible.
As men age, many changes occur in their bodies. One of the most significant changes is the gradual decline in testosterone levels. Testosterone is a hormone that plays a crucial role in male health and vitality. Maintaining healthy testosterone levels is essential for overall well-being and quality of life. In this blog post, we will explore the importance of healthy testosterone levels in aging males and provide five natural ways to boost testosterone production.
The Importance of Testosterone in Aging Men:
Testosterone is often referred to as the "male hormone" because it is responsible for a wide range of essential functions in the male body. These functions include:
1. Muscle Mass and Strength: Testosterone helps in the development and maintenance of muscle mass and strength. As men age, maintaining these qualities becomes more challenging, making healthy testosterone levels crucial.
2. Bone Density: Testosterone is vital for bone health. Low levels of testosterone can lead to decreased bone density, increasing the risk of fractures and osteoporosis.
3. Libido and Sexual Function: Testosterone plays a significant role in a man's sex drive and sexual performance. Low testosterone levels can lead to reduced libido and erectile dysfunction.
4. Mood and Cognitive Function: Testosterone has an impact on mood and cognitive function. Low testosterone levels are associated with mood swings, irritability, and even cognitive decline.
5. Energy and Fatigue: Adequate testosterone levels are essential for maintaining energy levels and preventing fatigue. Low testosterone can result in constant tiredness and a lack of motivation.
Natural Ways to Boost Testosterone Levels:
1. Exercise Regularly:
Engaging in both resistance training and cardiovascular exercises can help boost testosterone levels. Weightlifting, in particular, has been shown to have a positive impact on testosterone production.
2. Maintain a Healthy Diet:
A balanced diet that includes a variety of nutrients is essential for testosterone production. Ensure you consume an adequate amount of protein, healthy fats, and micronutrients like zinc and vitamin D.
3. Get Sufficient Sleep:
Quality sleep is critical for hormonal balance. Aim for 7-9 hours of uninterrupted sleep each night to support healthy testosterone levels.
4. Manage Stress:
Chronic stress can lead to increased levels of the stress hormone cortisol, which can suppress testosterone production. Practices like meditation and yoga can help manage stress effectively.
5. Limit Alcohol and Quit Smoking:
Excessive alcohol consumption and smoking can have a negative impact on testosterone levels. Reducing or eliminating these habits can help maintain healthy hormonal balance.
Maintaining healthy testosterone levels is vital for aging men looking to preserve their physical and mental well-being. By following these natural strategies, such as regular exercise, a balanced diet, sufficient sleep, stress management, and the elimination of harmful habits, men can boost their testosterone levels and enjoy a higher quality of life as they age. Always consult a healthcare professional before making significant changes to your lifestyle, especially if you have underlying health conditions or concerns about hormonal imbalances.
Raising a kindness superstar starts with instilling empathy, compassion, and good values in your child. Here are some tips to help your child become a kindness superstar:
1. **Model Kindness:** Children learn by example. Demonstrate kindness in your daily interactions with others, whether it's helping a neighbor, showing patience in traffic, or being respectful to service workers. Your child will pick up on these behaviors.
2. **Teach Empathy:** Help your child understand and share the feelings of others. Talk about different emotions and encourage them to put themselves in someone else's shoes. Discuss how actions can impact others emotionally.
3. **Practice Gratitude:** Encourage your child to express gratitude regularly. You can start a gratitude journal or simply take time each day to reflect on things you're thankful for. This fosters a positive and appreciative mindset.
4. **Volunteer Together:** Engage in volunteer activities as a family. Choose age-appropriate volunteer opportunities that align with your child's interests. This can help them see the impact of kindness and giving back.
5. **Discuss Acts of Kindness:** Talk about acts of kindness you've witnessed or read about. Share stories of everyday heroes and how their actions made a difference. This can inspire your child to take similar actions.
6. **Set Expectations:** Establish clear expectations for kind behavior within your family. Discuss values like respect, honesty, and empathy, and reinforce them consistently.
7. **Encourage Problem-Solving:** Teach your child how to resolve conflicts and disagreements with kindness and understanding. Encourage them to use words to express their feelings and find solutions that work for all parties involved.
8. **Be Inclusive:** Encourage your child to be inclusive and welcoming to others, regardless of differences. Teach them about diversity and the importance of respecting and valuing everyone's uniqueness.
9. **Praise Kindness:** Acknowledge and praise your child when they demonstrate kindness. Highlight specific actions and their positive impact. Positive reinforcement can encourage repeat behavior.
10. **Discuss Bullying and Its Impact:** Talk to your child about the harmful effects of bullying and how to prevent it. Encourage them to stand up for others who may be victims of bullying.
11. **Practice Self-Kindness:** Teach your child that kindness should extend to themselves as well. Encourage self-compassion and self-care, emphasizing that it's okay to make mistakes.
12. **Read Books About Kindness:** Choose books that emphasize kindness, empathy, and moral values. Reading these stories together can be a great way to reinforce these concepts.
Remember that kindness is a lifelong journey, and it's essential to be patient and consistent in your efforts to raise a kindness superstar. By providing a loving and supportive environment that values kindness, you're helping your child develop essential life skills and a compassionate heart!
Wow! I can’t believe January has already flown by! There are some new faces and exciting plans for 2023 at our office. There are so many things I’d like to tell you all about, but these emails can be limiting. Please check our website, DillonLambert.com, Instagram @thriveintegrativehealthreno, or Facebook for updates.
When I opened my practice in 2018, it was my intention to build an enduring practice of medicine through “personal, high-touch medicine with a small-town feel.” Over the last 5 years with the increasing demands of the healthcare industry and government changes, I am directed to be more of an “administrator of care” rather than a “provider.” As many of you know, I have explored many different aspects regarding my practice model, its growth, and the type of care provided. As a nurse practitioner, patient care is my highest priority, and maintaining my independence as a practitioner allows me to focus on you, the patient. It’s been over a year since our practice decided to stop accepting insurance for these same reasons. This has allowed us to maintain the focus of care on preventing the disease rather than treating it, empowering patients through education, and assisting patients in reaching their optimal health goals. During 2022 I also decided to add a membership option for patients wanting a more concierge communication style. As Thrive continues into 2023, I will be focusing on my membership offerings. I am making this change to my practice to continue providing a progressive, functional, and comprehensive approach to your health and wellness. By limiting the number of patients in the membership, I plan to recapture my original practice's personal and small-town feel. I want to better focus on establishing and reestablishing direct relationships with patients and their families and provide greater access to me, as your provider, and our practice. This being said, Thrive will continue to offer non-member services and options for those who decide that the membership is not for them- both in the office and virtually. I understand that a medical membership may not be for everyone. At Thrive, you will continue to have access to experienced, specialized practitioners who will invest in your journey and delve into your health history and concerns. Katie and Annie are both excellent Nurse Practitioners who are experienced with gut health, weight loss, aesthetics, and family medicine. In addition to our ‘Keep Me Well” membership, we will be offering men’s health and weight loss memberships shortly. We will also be expanding our digitally enabled virtual care availability. Virtual practice refers to healthcare services that take place virtually using communications technology. Through video and audio connectivity, practitioners can meet with patients in real-time, from practically any location…no more missed work for our patients! We are honored to support you in creating and maintaining a healthy energetic system and promoting a happier healthier life. For more information on membership, please see our website and look under patient resources. Don’t just survive, THRIVE!
*The end of the year was bitter sweet with goodbyes and hellos at the office. As the world changes, so do the needs of our employees. We were sad to see both Cyndee and Nicole leave, but happy for them to pursue their next adventures! Please welcome Jillian to the Thrive staff! Thrive will also be streamlining our office procedures with the ushering in of the New Year including, reduced front desk hours, increased online communication, and priority membership scheduling.
*Dillon will continue to see non-member patients and new pediatric patients however, it will be more limited scheduling- the best way to ensure quick responses and appointments is to become a member.
*Our other providers are happy to see you as well
*Men's Health and Weight Loss memberships will be available shortly
*Turn that frown upside down! Annie is board certified family nurse practitioner who is passionate about aesthetics.
*We are working on self-scheduling ability for our patients
*Our emails aren't the prettiest, so we are finalizing a new email platform to send you the most up-to-date info via Flowdesk
-prescription refill requests should be placed through your pharmacy
-there will not be someone in the office to answer your calls daily- please leave a message so we can reach back out to you
-if it is a medical emergency, please call 9-1-1 or go to the emergency room
Benefits of Bone Broth
It’s that time of year (or continues to be) when illnesses rear their ugly head. Runny noses, sore throats, and stomach upset are common. Lucky for us, the cool winter weather tempts us to make soup. An easy, go-to at our house is bone broth. Bone broth has many amazing healing properties including anti-inflammation, loosens mucus and phlegm, helps heal your gut, and more. It’s the perfect mix of amino acids, essential fatty acids, and vitamins...kinda like Mother Nature’s multivitamin chew. And studies have shown that when adding vegetables to your broth, it works synergistically, improving digestion and absorption. I use it as the base of many recipes, soups, and alternatives to water for sautés.
You can make bone broth with any bones, however, I made my most recent batch with turkey left over from Thanksgiving. After using all the meat you would like, place the bird in a pot or I like my slow cooker, and cover it with water. Throw in some celery, carrots, onions, and garlic cloves. You can leave the skins on too for added nutrients and immunity-boosting power! I let mine cook in the slow cooker for a minimum of 8 hours. The longer you cook it, the more goodies like collagen leach out of the bones. Strain well and it’s ready to use! Easy-peasy! I like to put mine in jars that can be used during the week, however you can freeze it to have it last longer.
So when my family starts to sniffle or have a scratchy throat, I like to make chicken noodle soup (or tonight it was turkey). I start with a hot pan, add a bit of butter or oil, more garlic, chopped onion, carrot, and celery and cook them till a bit translucent. Then I add my bone broth and seasoning of choice. I let this boil and add chopped-up chicken (or turkey). Then add cooked noodles of choice or you can even do rice for a gluten-free option. Turn the heat off and serve. It’s great on a cold night and to help ward off those runny noses!
Rennard, B O et al. “Chicken soup inhibits neutrophil chemotaxis in vitro.” Chest vol. 118,4 (2000): 1150-7. doi:10.1378/chest.118.4.1150
Mar-Solís, Laura M et al. “Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis.” Medicina (Kaunas, Lithuania) vol. 57,11 1138. 20 Oct. 2021, doi:10.3390/medicina57111138
Schuette, Kim. "Stock vs. Broth: Are You Confused?." Biodynamic Wellness (2012).
I am asked this question all the time at the clinic-- How do I improve my gut health?! What can I do to help improve my mood, lessen anxiety, or help my child's focus? If you have these questions too, check out my downloadable guide that will help you step-by-step to heal your gut.
Your stomach, or second brain, helps regulate your happy hormones. If you are dealing with stress, anxiety, depression, intestinal upsets, this protocol may help! This guide will help you remove, repair, reinoculate, and replenish your gut flora.
Everyone has heard the saying, 'trust your gut' or experienced 'butterflies in your stomach'. This is because your gut and brain are actually connected! The gut-brain axis is a real thing and the more we study the connection, the more we find out how important your stomach really is! The bidirectional realationship between gut and brain have been linked to anxiety, depression, ADHD, and more!
'Dysregulation of the microbiota–gut–brain axis has been actively revealed in the context of various psychiatric diseases such as neurodevelopmental disorders, schizophrenia, anxiety disorders, and depression,' states Current Psychiatry Reports.
Helping to heal your gut is essential for a good foundation to help with overall wellness and mental wellbeing. Life is like Jenga, constantly pulling and grabbing you in different directions. With a sturdy foundation you are more likely to stand strong and be more resilient to the pressure of the day. So, the long and short of it is, you ARE what you eat!
For more information check out these references:
Lee, Y., Kim, YK. Understanding the Connection Between the Gut–Brain Axis and Stress/Anxiety Disorders. Curr Psychiatry Rep 23, 22 (2021). https://doi.org/10.1007/s11920-021-01235-x
Jane A. Foster, Linda Rinaman, John F. Cryan,
Stress & the gut-brain axis: Regulation by the microbiome,
Neurobiology of Stress,
Volume 7, 2017, Pages 124-136
An area that I get a lot of questions about, and one that is becoming more and more prevalent with patients in the office, is blood sugar imbalance. This includes insulin resistance and pre-diabetes.
Hello! I'm Dillon Lambert, FNP-BC, a board certified family nurse practitioner. I live and practice in the Biggest Little City while raising a family. My interests include integrative medicine, nurse consulting. incorporating the outdoors into wellness planning, and hobby farming just to name a few!