In today's fast-paced world, where parents often juggle multiple responsibilities, the idea of assigning chores to children might seem like an additional burden. However, the benefits of involving children in household chores far outweigh the short-term convenience of handling tasks alone. From fostering a sense of responsibility to teaching essential life skills, here's why more parents should insist on having their children help around the house.
 Instilling Responsibility from an Early Age:
Assigning age-appropriate chores to children helps instill a sense of responsibility from a young age. When children are tasked with specific duties, they learn that they have a role to play in contributing to the household. This understanding lays the foundation for responsible behavior later in life, both in personal and professional realms.
 Developing Life Skills:
Chores provide an excellent opportunity for children to learn valuable life skills that will serve them well into adulthood. Whether it's doing laundry, washing dishes, or tidying their room, children acquire essential skills such as time management, organization, and problem-solving. These skills are not only crucial for maintaining a well-functioning household but also for succeeding in various aspects of life.
Fostering Independence and Self-Reliance:
When children are actively involved in household chores, they become more independent and self-reliant. They learn to complete tasks without constant supervision and gain confidence in their abilities. This sense of independence boosts their self-esteem and prepares them to tackle challenges confidently in the future.
Teaching Teamwork and Cooperation:
Household chores provide an opportunity for the entire family to work together as a team. By assigning tasks and working collaboratively to accomplish them, children learn the value of teamwork and cooperation. These interpersonal skills are essential for building strong relationships and navigating social interactions effectively throughout life.
Cultivating Appreciation and Gratitude:
When children contribute to household chores, they develop a greater appreciation for the effort and hard work required to maintain a home. They learn to respect the contributions of others and become more grateful for the support they receive. This awareness fosters a positive attitude towards shared responsibilities and encourages empathy towards others.

Incorporating chores into children's routines is not just about lightening the load for parents; it's about equipping children with the skills and values they need to thrive in the world. From responsibility and independence to teamwork and gratitude, the benefits of involving children in household chores are far-reaching. Therefore, more parents should insist on having their children help around the house, recognizing it as a valuable investment in their future success and well-being.

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.
**3. Antioxidants**:
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.

In recent years, there has been a concerning surge in chronic childhood illnesses, ranging from allergies and asthma to obesity and autoimmune disorders. While genetic factors play a role, growing evidence suggests that our modern food system and disconnection from nature may be significant contributors to this trend. In this article, we explore the link between chronic childhood illnesses and food, emphasizing the importance of understanding where our food comes from and fostering a relationship with nature to promote the health and well-being of future generations.

The rise of chronic childhood illnesses parallels the industrialization and globalization of our food system. Processed foods high in sugar, salt, and unhealthy fats have become ubiquitous, while nutrient-rich whole foods have taken a backseat. Research published in the journal Pediatrics has linked the consumption of processed foods to an increased risk of obesity, diabetes, and cardiovascular disease in children. Additionally, the widespread use of pesticides, antibiotics, and additives in food production has raised concerns about their potential health effects, including allergies, asthma, and immune dysfunction.

Emerging research has highlighted the critical role of the gut microbiome in children's health and immune function. The gut microbiome, comprised of trillions of microorganisms, plays a vital role in digestion, nutrient absorption, and immune regulation. Disruptions to the gut microbiome, such as antibiotic use, dietary changes, and exposure to environmental toxins, can lead to dysbiosis and inflammation, contributing to the development of chronic illnesses. A study published in the journal Science Translational Medicine found that alterations in the gut microbiome during infancy were associated with an increased risk of developing allergies and asthma later in childhood.

Knowing where our food comes from is essential for promoting health and preventing chronic childhood illnesses. Supporting local and sustainable food systems reduces reliance on heavily processed and chemically treated foods, while promoting access to fresh, nutrient-dense options. Research published in the journal Environmental Health Perspectives has shown that organic farming practices result in lower pesticide residues in food and may reduce the risk of pesticide-related health effects, such as allergies and neurodevelopmental disorders, in children. By prioritizing organic, locally sourced foods, parents can provide their children with the best possible foundation for health and well-being.

In addition to addressing food quality, fostering a relationship with nature is crucial for promoting children's health and well-being. Spending time outdoors in natural environments has been shown to reduce stress, improve mood, and enhance immune function. Research published in the International Journal of Environmental Research and Public Health has demonstrated the numerous physical and psychological benefits of nature exposure for children, including reduced risk of obesity, improved attention span, and better mental health outcomes. By encouraging outdoor play, gardening, and nature exploration, parents can help children develop a deeper connection to the natural world and cultivate lifelong habits that support health and wellness.

The rise of chronic childhood illnesses is a complex and multifaceted issue with far-reaching implications for future generations. While genetic factors play a role, our modern food system and disconnection from nature are significant contributors to this alarming trend. By prioritizing nutrient-dense, locally sourced foods and fostering a relationship with nature, parents can help mitigate the risk of chronic illnesses and promote the health and well-being of their children. Nourishing our future requires a holistic approach that embraces the interconnectedness of food, nature, and health, ensuring a brighter, healthier future for generations to come.

Becoming a new parent is a profound and transformative experience, but it also comes with its share of challenges and uncertainties. In recent years, there has been a noticeable increase in anxiety levels among new parents, surpassing those of past generations. This phenomenon can be attributed to various factors, including the influence of social media and the erosion of traditional support systems. In this article, we delve into the reasons behind the heightened anxiety levels among new parents, the role of social media in exacerbating these feelings, and the impact of diminishing support networks.
Pressure to Conform to Unrealistic Standards:
Social media platforms have become ubiquitous in modern society, offering a constant stream of curated images and narratives that shape perceptions of parenthood. New parents are inundated with idealized portrayals of parenting perfection, from immaculate nurseries to perfectly dressed infants. The pressure to conform to these unrealistic standards can contribute to feelings of inadequacy and self-doubt among new parents. Research published in the Journal of Family Studies has found that exposure to idealized images of parenthood on social media is associated with increased parental stress and anxiety.
Fear of Judgment and Criticism:
Social media has created a culture of comparison and judgment, where parents feel scrutinized and evaluated based on their parenting choices. The fear of being judged by peers and strangers alike can exacerbate anxiety levels among new parents, leading to heightened self-consciousness and second-guessing. A study published in the journal Cyberpsychology, Behavior, and Social Networking found that parental social media use was associated with greater fear of judgment from others and increased anxiety about parenting decisions. The constant need for validation and approval in the digital realm can fuel feelings of insecurity and anxiety among new parents.
Lack of Support Networks:
In generations past, new parents could rely on extended family members, neighbors, and community networks for support and guidance. However, as societal structures have evolved, the traditional "village" of support has eroded, leaving many new parents feeling isolated and overwhelmed. The decline in extended family networks means that new parents may lack the practical and emotional support they need to navigate the challenges of parenthood. Research published in the Journal of Marriage and Family has shown that the absence of social support is a significant predictor of parental stress and anxiety.
Coping Strategies and Solutions:
Despite the challenges posed by social media and the erosion of traditional support systems, there are strategies that new parents can employ to manage anxiety and promote well-being. Limiting exposure to social media, curating a supportive online community, and seeking out local parenting groups can help mitigate feelings of isolation and comparison. Additionally, cultivating open communication with partners, friends, and healthcare professionals can provide valuable reassurance and guidance. Building a network of trusted individuals who can offer practical assistance and emotional support is essential for new parents navigating the complexities of parenthood in the digital age.

The experience of parenthood is inherently fraught with uncertainty and challenges, but the advent of social media and the erosion of traditional support systems have exacerbated anxiety levels among new parents. The pressure to conform to unrealistic standards, fear of judgment, and lack of support networks contribute to feelings of isolation and inadequacy. By recognizing the impact of these factors and implementing coping strategies, new parents can navigate the digital landscape of parenthood with greater resilience and well-being. It's crucial to prioritize self-care, seek out supportive communities, and cultivate open dialogue about the realities of parenting in the 21st century.

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!

-Dillon

In today's digital age, children are spending more time than ever glued to screens, from smartphones and tablets to computers and televisions. While technology offers many benefits, excessive screen time can have detrimental effects on children's physical health, mental well-being, and overall development. As parents, it's imperative to reclaim our authority and set limits on screen time, prioritizing outdoor play and real-world experiences. In this article, we explore the negative health implications of excessive screen time for children and why it's crucial for parents to take back control.


1. Negative Health Effects:
Excessive screen time has been linked to a host of negative health effects in children, including obesity, poor sleep quality, and musculoskeletal issues. Sedentary behaviors associated with prolonged screen use contribute to a lack of physical activity, which can lead to weight gain and obesity. Moreover, the blue light emitted by screens can disrupt the body's natural sleep-wake cycle, leading to difficulty falling asleep and decreased sleep duration. A study published in JAMA Pediatrics found that children who spend more time on screens have higher odds of inadequate sleep. Additionally, prolonged screen use can lead to musculoskeletal problems, such as neck and back pain, due to poor posture and repetitive strain injuries.


2. Mental Health Toll:
Excessive screen time has been associated with an increased risk of mental health issues in children, including anxiety, depression, and attention problems. The constant stimulation and overexposure to digital content can overwhelm children's developing minds, leading to difficulties in regulating emotions and managing stress. Research published in the journal Psychological Science found that adolescents who spend more time on screens are at a higher risk of developing symptoms of depression and anxiety. Moreover, excessive screen time can interfere with social interactions and real-world experiences, exacerbating feelings of loneliness and isolation.


3. Importance of Outdoor Time:
In contrast to screen time, outdoor play offers numerous physical, mental, and emotional benefits for children. Spending time in nature promotes physical activity, cognitive development, and creativity. Research published in the International Journal of Environmental Research and Public Health has shown that outdoor play is associated with improved motor skills, attention span, and problem-solving abilities in children. Furthermore, exposure to natural environments has been linked to reduced stress levels and improved mood regulation. By limiting screen time and encouraging outdoor play, parents can support their children's holistic development and well-being.


4. Reclaiming Parental Authority:
As parents, it's our responsibility to set boundaries and establish healthy screen habits for our children. This includes setting limits on screen time, monitoring content, and modeling positive screen behaviors ourselves. By prioritizing real-world interactions and outdoor experiences, we can foster healthy habits and resilience in our children. Creating designated screen-free zones and implementing screen-free activities can help reduce reliance on digital devices and encourage alternative forms of entertainment and engagement.


Conclusion:
In an age where screens dominate every aspect of daily life, it's more important than ever for parents to take back their power and limit screen time for their children. Excessive screen use has been linked to a range of negative health effects, including obesity, poor sleep quality, and mental health issues. By prioritizing outdoor play and real-world experiences, parents can support their children's physical, mental, and emotional well-being. It's time to reclaim parental authority and prioritize what truly matters: the health and happiness of our children.

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!




More updates:
*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
*Friendly reminders-
-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