Exercise will improve your mental health and that has never been more important than right now. Mental health concerns are on the rise.  While the causes are not always known, a common component is trouble regulating serotonin (one of the key neurotransmitters involved in mood).  Therapy and medication can boost serotonin levels but what if you aren’t quite ready for that? Good news. There are natural ways to increase the body’s serotonin levels.  Boost Serotonin Levels Naturally 1. Exercise Regular exercise for at least 30 minutes each day can improve your overall mood. Research shows long-term cardiovascular exercise boosts serotonin levels in the brain. Serotonin can lower hostility and symptoms of depression. It also encourages agreeableness. 2. Spend Time in Nature Researchers have found as little as five minutes outdoors in a natural setting can improve mood, increase motivation, and boost self-esteem. Even a brief walk in the park can...Read more

Winter is around the corner. This year, winter seems a little more daunting. We don’t need to re-hash all the differences 2020 provided so we’ll skip to how to best take care of YOU this fall and winter.  Mental wellness is at the top of the list.  Having a positive outlook doesn’t just happen.  It is a choice we make, not an automatic disposition.  So how do you get started?  Here are 5 ways to winterize yourself so that you finish the year strong, healthy, and happy.  Get some sleep.  Create a nighttime routine and stick to it.  Dim the lights after 7 pm, eliminate blue light after 8 pm, drink a cup of tea, and crawl into bed at a reasonable hour.  Aim for at least 7 hours each night.Eat your veggies.  Fruits and vegetables contain micronutrients that can boost your immune system, increase your energy, and can give...Read more

Before my temper tantrum (aka. A child’s version of a high stress situation) reached a fevered pitch, my mom would tell me to take a breath.  Your mom probably did the same.  As it turns out, our moms were right.  Hopefully, we grew out of temper tantrums, but stress remains part of our everyday lives.  While stress begins in the mind, it affects the body as well.  If we can bring a sense of calm to the mind, we will also bring a sense of calm to the body.  Breathwork (literally taking breaths) is a practice of intentional breathing.  It is one of the ways we can reduce stress.  It can boost your immune system and increase your energy.  Fact: Stress can hinder the digestion of your food. Fact: Taking deep breaths can bring a sense of calm to your mind and relax your entire body. Did you know breathing...Read more

You are replaceable.  Ouch. That is not a nice thing to say and an even worse thing to hear.  The truth is that in most areas of our lives, we are replaceable… but there are two truths.  Truth #1:  Your employer can find another employee, you can find another doctor, you don’t have to be in charge of the volunteer crew for the cause to continue.  Your position can be replaced.  Truth #2: You are NOT replaceable at home.  You are NOT replaceable to your parents, your siblings, your spouse, or your children.  Spend the most time in the areas of your life where you are irreplaceable.  Do what it takes to be healthy so you are around and fully present for the people that matter most.  Spend less time stressing and worrying about the areas of your life where you can be replaced.    Starting Point Need a place...Read more

The journey to a goal is rarely linear. We all experience challenges, obstacles, and setbacks. Progress is a victory.Read more