Tag: women’s health

Social Distancing: How to Stay Grounded While at Home

Posted on by Whitney Board
Social distancing

By Dr. Jennifer Krieger

Hey Spring Family, Dr. Krieger here!  I wanted to check-in with everyone during this hectic time.  I thought it would be helpful for everyone to think about ways to stay centered and grounded during the COVID-19 pandemic while we are all practicing social distancing.

Routine

Social distancing means working and schooling from home. This can really mess with our day-to-day schedules. First things first, stick to a routine, stay on schedule and have a plan for the day.  Go to bed and rise when you normally would and get plenty of sleep. Eat healthy and nutritious meals as you normally would.  Stay hydrated – are you getting in your minimum of 8 cups of water per day?

Start the Day with Movement

Consider starting your day off with a brief yoga flow to energize your mornings.  A patient of mine shared this one with me and I LOVE it. It helps to get your body stretched, centered and ready for the day.  Check it out – https://vimeo.com/147923992

Social Distancing and Meditation

Now is a great time to start a meditative practice.  Aim for 5-10 minutes per day to start, longer if you want.  I have a horribly, terrible time shutting off my brain so guided meditations are totally my jam.  I use the free app called Insight Timer – I encourage you to check it out too! You can easily search for topics that are meaningful for you and listen in to the thousands of guided meditations they have listed.  They even have ones that are not guided too, if that is more your speed.

Gratitude

Practice gratitude.  Writing down three new things that you are thankful for each day for 30 days has been shown to rewire the framework of negative thought processes into positive.  They can be simple, such as: I am thankful for my health. I am thankful for my family. I am thankful for my friends.

Free-Write

You can also practice free-write journaling.  Write down whatever comes to your mind for 10 minutes per day.  This helps to get ideas out of your head and onto paper. If you want, you can burn what you write in a ceremony of letting go or rip up the paper and then recycle it.

Breathe

Deep breathing exercises – I really enjoy the “4×4 Square Breathing” technique.  I talk about it a lot with my patients who are particularly anxious as this specific breathing method can take you out of “flight v. fight mode.”  The method: Use your core/belly muscles to breathe. Breathe in for 4 seconds through your nose. HOLD your breath/inhale for 4 seconds. Breathe out for 4 seconds through your mouth.  HOLD your exhale for seconds. Repeat as often as possible until you feel calm. I often recommend doing this for at least 4 minutes 4 times per day to stick with the theme of 4’s.

Connect with Nature

Earthing!  Let’s not forget about our connection to Mother Earth.  I will often prescribe time outdoors to reset – 15 minutes walking around, sitting on the porch, or even laying in the grass (if it’s not too damp).  You can even get these nifty earthing mats to use indoors – https://www.earthing.com/collections/all-1/products/universal-mat-kit

Joy

Do what brings you joy!  Read a book. Listen to a Podcast.  Watch a movie. Have a dance party. Play music.  Try out a new recipe. Make art. Laugh lots.

Pause

Take breaks.  Rest. Relax. Take naps.   If you’re home with your kiddos, find a time for everyone to have some alone time for a few minutes per day to reset and recharge.  It’s also OK to turn off the news for a while, unplug and distract yourself with something that you enjoy.

Create

Make a vision board.  What future dreams and goals do you have or want for yourself?  How do you see your next year going? What is in your future regarding: health, finances, love, career?  Vision boards are also a great craft project to do with the kids and the perfect way to upcycle all of those old magazines you have laying around.  I also really enjoy the various programs through The Universe Talks as a guided way to set self-intentions – https://www.tut.com/ Remember: thoughts become things!

Positivity

Stay positive!  My favorite mantra during this time: Peace instead of Panic.  Faith instead of Fear – feel free to recite it often, or write it down and place it somewhere where you will see it daily.

We are here for you so please reach out if you are in need! 406-586-2626 or click here to send us a message!

Click here FULL PDF Social Distancing Guide

Dr. Jennifer Krieger

 

Let’s Talk About Sex

Posted on by Whitney Board
Sex drive

#1. Sex and Hormones:

Hormones – Testosterone is the hormone in both men and women that supports sex drive, and it can definitely be low!  The best way to determine testosterone levels is with a blood test. Interestingly, testosterone is diurnal, meaning that it is higher in the morning than in the evening.  This means that patients need to have a morning blood draw to get an accurate testosterone reading. There are MANY herbs and nutrients we use to support the body’s natural testosterone production before we consider exogenous testosterone hormone therapy. 

#2. Thyroid:

Thyroid – Thyroid dysfunction can make you tired.  It you’re tired, you probably aren’t all that excited about sex.  Again, with a little herbal and nutrient support, patients can see improvements in thyroid function and an increase in their sex drive. I always test thyroid health when considering a case of low libido. 

#3. Comfort:

Comfort – One major aspect of low sex drive, especially in female patients, is pain or discomfort with intercourse (also know as dyspareunia.)  As women age, their estrogen levels decrease and estrogen-sensitive tissues become less supple. Vaginal tissues are sensitive to estrogen, and vaginal dryness on account of falling estrogen levels is very common.  This can happen after pregnancy, too (not just with age!) Vaginal suppositories or creams can be supremely useful in making sex less uncomfortable which usually makes it much more appealing! I can’t tell you how many patients I’ve treated for low libido who have adequate testosterone and thyroid function, but discomfort with intercourse.  As soon as we address the underlying cause and it doesn’t hurt anymore, their sex drive improves!  

#4. Physical Touch:

Physical Touch – Fostering connection with your partner outside of sex is so important for making sex comfortable, enjoyable, and desirable.  Holding hands, cuddling, and hugging are all lovely ways to nurture intimacy without having actual intercourse. Sometimes, we need to start with more caring touch, and build the physical connection back into a relationship before getting into to the more sexy stuff.  

#5. Sex and Herbs:

Favorite Herb – My favorite herbal medicine to support sex drive is Lepidium meyenii, also known as Maca. This herb has seen recent rise in popularity, and many of my patients report adding powdered maca to their morning smoothies.  I caution my patients that too much Maca can cause elevated blood pressure, so please always consult your physician before taking an herbal medicine. Also, herbs tend to work better, longer, when taken in combination, so I rarely use this herb alone. Studies have shown that patients on SSRI antidepressant medication (which has caused low libido), experience increased sexual desire when supplementing with Maca. In my clinical practice, I have seen an increase in serum testosterone levels in both men and women in whom I have prescribed Maca (among other things.)

 

Have questions about sex drive, libido, hormones, or other aspects of how to have a healthy, happy sex life?  Send me a message, or call Spring to schedule a consult! 406-586-2626.

 

New Year New You

Posted on by Whitney Board
New Year New You detox Spring Integrative Health

5 Nutrition tips for kicking off the new year right!

The number one question I get asked by my clients is “what is the BEST thing I can do to detox my body and start fresh for the new year?” After practicing nutrition and dietary counseling with hundreds of clients over the years, I always answer this the same way. Daily gentle detoxification is the best way to go. I’m all about gently upgrading your lifestyle to make these changes and dietary modifications a habit and part of your everyday.

As a holistic practitioner, I love tying in all things mind/body when it comes to detoxification. I have put together a list of my top 5 go-to lifestyle AND dietary upgrades that are simple to implement into your daily life, and are amazing for the body, for increasing energy and yes, for detox.

#1. CCF tea

If you are a client of mine, you have already heard me talk about this! Cumin, Coriander and Fennel tea is an ancient Ayurvedic recipe (over 3000 years old) and is a gentle and amazing liver detoxifier. This recipe tastes and smells a little bit like a ‘taco tea’ but I promise you will like it, and better yet, your body will crave it. This tea is known for igniting your digestive fires, supports a gentle yet effective flushing of toxins and can greatly reduce any digestive discomfort. This is a go-to for me every single morning.

Make it a part of your daily life: My best hack for making this a part of your daily life is to make this tea in your coffee cup, and make yourself DRINK this tea first, and reward yourself with a cup of coffee. I also love making this in a french press and keeping it near me though out the day so I see it and drink it all day!

#2. Oil Pulling

Oil pulling is an age old Ayurveda process, it works on the detoxifying the body and promoting its natural healing process. It is also amazing for cleaning and detoxify teeth and gums. Even better- it can actually whiten teeth naturally and freshen your breath.

Make it a part of your daily life: Upon waking (or stepping into the shower), take 1 Tablespoon of coconut oil (organic and unrefined is best) or organic sesame oil. For 5-20 minutes, swish through your teeth, as if it was mouthwash. Spit (in the garbage) and rinse mouth out with warm water. You can do this daily, or try adding this into your regular weekly morning routine.

#3. Declutter

You know that amazing feeling you get when you go through your closet drawers and pull out all of the old stuff creating space and better energy in your closet! The new year is a perfect time to do this. We of course LOVE all things Marie Kondo and her book ‘The Life Changing Magic of Tidying Up,’ but if you haven’t read it, challenge yourself to go int your closet TODAY and pull out 10 things. You will be surprised how good it feels and how it creates space for new! And, you will be surprised how you just ‘feel better’ body/mind when you do something like this on a regular basis.

Make it a part of your daily life: My rule of thumb is if I buy a new article of clothing, I ditch something I currently have. So if I get a new sweater, I donate a sweater. Simple!

#4. Get Green

Greens have a magic way of supporting the body in a safe and effective detoxification process. The darker the greens, the more detoxifying to the liver and kidneys. But sometimes salads don’t sound all that good in the winter. That is why I love suggesting to make a morning Gregg juice. If you have a juicer, that is just fine (but takes a lot longer.) Try this blended green juice recipe. Unlike juicing, blending is much more filling because of the fiber content. I love fiber as it aids in digestion and supports elimination. Fiber also helps to fill you up! Don’t be afraid to mix up your ingredients to this recipe. You can try adding a scoop of protein powder, ground flaxseeds, chia seeds, and more to make them even more nutritious and more like a meal.

NourishMint’s Green Machine Juice Recipe (blended)

1 large green apple
1 cup kale or spinach
1/2 English cucumber
Juice of one lemon or lime, or 1-2 tbsp fresh lemon juice
1” piece of ginger
1-2 stocks of celery

Water (cover all ingredients with filtered water)

2-3 Ice cubes

Make it a part of your daily life: Making a green juice every day doesn’t have to be a 30 minute endeavor. If you have your system in place it can be simple! Simple chop all ingredients and place in a bag or Tupperware the night before. In the morning pop into the blender, cover with water and enjoy!

#5. Tongue Scraping

This is a ritual that once you do it, you won’t want to stop! It clears toxins and bacteria from the tongue, eliminates bad breath, promotes oral and digestive health.

Make it a part of your daily life: Purchase a stainless steel tongue scraper. After brushing your teeth, gently scrape tongue 6-7 times until any plaque is removed. Rinse mouth with water or hydrogen peroxide.

 

Healthy During the Holidays

Posted on by Whitney Board
Healthy during the holidays

By Dr. Jennifer Krieger

HEALTHY DURING THE HOLIDAYS

Hi folks, it’s Dr. Krieger here!  I wanted to give you a few of my personal favorite tips and tricks to help you stay healthy during the holidays.

GET OUTSIDE

Don’t let the crisp, winter weather keep you inside.  As Montanans, we have an appreciation of the great outdoors and the Big Sky.  We all know the benefits of exercise – weight management, elevated mood and cardiovascular health – to name just a few.  Stay active by participating in winter sports such as: cross country skiing, ice skating, hockey, downhill skiing, snowboarding, broomball, snowshoeing and winter hikes and exploring.

Take Quick Trip Somewhere Local

You can also take a day trip to the Lewis and Clark Caverns, a short ride west of Bozeman to Whitehall, and try your hand at spelunking and exploring these natural and awesome limestone caverns.  These family friendly caves are open seasonally, but offer special candlelight tours during the holidays. Call 406.287.3541 for more information and to reserve tickets. I did the candlelight cave tour a few years back and it was so magical – they have the caverns especially decorated for the holiday season!

KEEP YOUR HANDS CLEAN

Hand washing is probably the most simple thing a person can do during the winter months to stay healthy and to protect yourself from catching colds and flus.  Using soap and water is still the best practice, but alcohol-based hand sanitizers can also be used. However, you should avoid hand sanitizers that contain Triclosan. Triclosan is a common added antimicrobial agent in many hand sanitizers. This chemical has been shown in studies to lead to antibiotic resistance as well as to interfere with hormone metabolism and cause harm to the immune system.

Make sure that you properly wash your entire hands – palms, back of hands, nail beds and between and around all fingers for at least 30 seconds. Do this before preparing food and eating and after coughing, sneezing and blowing your nose. Another easy idea to help keep your hands clean is to sneeze into the crook of your elbow and avoid the use of your hands altogether.

MAKE TIME FOR YOURSELF

During the holidays, we are reminded to offer charity to those in need.  It is also equally important to make time for yourself in order to help with stress management during these busy times.  Do something for yourself that makes you happy. Such as getting a massage or a pedicure, enjoying a long bath with bath salts and candles, watching your favorite movie, a weekend getaway to the local hot springs, reading a new book or cooking a special meal for yourself.  You can also take a few moments each morning to remind yourself what you are grateful for in your life. Studies have shown that this promotes overall happiness and wellbeing.

SAUNA/COLD PLUNGE

Another way to stay healthy during the holidays is to alternate between warm and cool temperatures. Indicated for colds, flus, muscle and joint pain, sleep disturbances and weight loss. This technique assists in detoxification and supports overall wellness and immune function.  This service can be compared to a “whole body” contrast hydrotherapy treatment.  It is one of my personal favorites and I feel AMAZING afterwards.

  • Alternate time in a sauna (15 minutes) with taking a dip into a cold plunge pool (about 60℉) for 2-3 minutes as tolerated.

  • Repeat the sauna/cold plunge at least 3 times.

  • Remember to end on cold for best health benefits.

  • You won’t regret taking the time out of your schedule for this. People often report instant improvement in overall health after a single treatment!

Holiday Health Dr. Jennifer Krieger Spring Integrative Health

Why Consider Chinese Herbal Medicine?

Posted on by Whitney Board
Chinese herbal medicine

Chinese Herbal Medicine might be able to help you if you have multiple symptoms or symptoms that are vague or hard to pinpoint. It may be able to help you if you have exhausted conventional medicine options or need to counteract side effects of medications. It can also be used a preventative medicine or for conditions that defy a Western medical diagnosis because it uses a different way at looking at health and disease. 

Here are some conditions that are commonly well treated with Chinese Herbal Medicine: 

  • Decrease cold/flu symptoms 
  • Increase your energy 
  • Improve your breathing 
  • Improve digestion
  • Improve your sleep
  • Decrease pain
  • Improve menopausal symptoms
  • Help regulate menstrual cycles (if infertility is an issue)
  • Clear up stubborn dermatological problems

Chinese herbal medicine is an important part of traditional Chinese medicine. It has been used for centuries in China, where herbal medicine is considered a primary therapy for many health issues. Like acupuncture, Chinese herbs can address unhealthy body patterns that are the root cause of a variety of symptoms and complaints. The goal is to help you regain balance in your body and to strengthen your body’s resistance to disease. Doing this will help resolve your symptoms.

How is Chinese Herbal Medicine Different?

Most forms of Western herbology and conventional medicine work in a this for that manner. If you have x condition (say a headache for example), take this medicine (aspirin, ibuprofen, or some other pain medication). While this approach can work well to get rid of the headache in the moment, it has not done anything to correct the imbalances in the body that have caused the headache.

This is the main difference between Chinese herbal and conventional medicine. It is rare that a person presents with just one symptom or complaint. More common is a variety of symptoms. If we continue with the headache example, a headache might happen along with digestive upsets, or neck pain, or around the menstrual cycle, or after an accident where the person hit their head. It might happen at a certain time of day, season, or day of the week. It likely happens on the same area of the head every time. (One of my favorite answers to where is your headache? On my head.) 

There is a reason for all of these questions when using Chinese herbal medicine. The constellation of symptoms, history, and other diagnostic tools we use (like feeling the pulse and looking at the tongue), allow us to determine the underlying pattern of disharmony in the way your body is functioning. 

This is a major difference from conventional diagnosis. Instead of honing in on one particular symptom as a standalone problem, we are looking at the body, mind, and spirit as a whole functional person where the various systems must interact and communicate properly for good health. If there is a breakdown in the interaction, symptoms or disease results.

And this is the beauty of Chinese herbal medicine. The nuanced diagnosis allows us to prescribe an herbal formula that has been researched, used, and modified for thousands of years. The formula can be modified as needed to address your individual condition.

What is a Formula is and how it can help you?

Because most of the time patients have several symptoms with their pattern of disharmony, one single herb or ingredient simply cannot do the job. 

To continue with the example of a headache sufferer, this person might be a woman who suffers from PMS symptoms, constipation around her period, neck pain, and a lot of stress. Her symptoms point to a specific pattern and the Chinese herbalist will need to use a combination of herbs to address it. Combining herbs in time tested combinations and formulas enhances their therapeutic effects and also increases the safety of use.

Thousands of years of trial and error, careful observation, and more recently pharmacological research have resulted in a reliable system of combining herbs and confirmed the efficacy and safety of using Chinese herbal formulas.

There are several ways to take Chinese herbs:

The traditional and most potent way to take Chinese herbal formulas is in a decoction, or tea. A decoction is made by cooking the raw herbs in water to pull out the active ingredients, then straining out the herbs and drinking the remaining liquid. This method is the fastest acting. It is also more expensive and some formulas don’t taste great. 

Chinese herbs can also be taken as granules or granules in capsules. These are made by concentrating and freeze drying the decoctions. They are easier and more convenient to take and are less expensive. I tend to prefer using these if possible.

These herbs can also be found in tablet form or as “teapills” (which look a little bit like pellets or BB’s). I do not prefer these forms of herbs because they are not as potent and there can be quality control issues with teapills.

Where can I get Chinese herbs?

While there are a few well known formulas that can be purchased over the counter (mostly cold formulas), the only way to experience the true benefits of Chinese herbal therapy is to consult with a skilled, licensed practitioner.  

If you are suffering from a health issue and wonder if Chinese herbal medicine can help you, please contact at Spring Integrative Health for a free 15 minute consult. 

 

Healing Naturally with Constitutional Hydrotherapy

Posted on by Whitney Board

This time of year, around the holidays, I get a lot of questions from my patients about how they can best support their immune system.  The naturopathic toolbox for immune support is vast! However, nothing is quite so fundamentally supportive of the immune system as Constitutional Hydrotherapy.

The History of Constitutional Hydrotherapy

Healing naturally with Constitutional Hydrotherapy is a time-tested naturopathic healing therapy that involves alternating an application of hot and cold towels to the chest and back.  The inspiration for naturopathic hydrotherapy is Father Kneipp, a Bavarian herbalist and priest who lived and practiced his “water cure” in the late 1800s. The entire treatment takes about 60-75 minutes and cultivates the ultimate parasympathetic, rest-and-digest, immune-boosting relaxation.  

If I could receive this treatment once weekly, I would! But I do make a point to block out my schedule for a Constitutional Hydrotherapy treatment at least once every 2-3 months (and more often if I’m feeling unwell.)  

What Hydro Therapy Does for the Body

Constitutional Hydrotherapy is not only an opportunity for your body and mind to rest and reset, it “pumps” the blood and lymph through contraction and dilation of the blood and lymph vessels.  The contrast of hot towels and cold towels increases blood flow to the vital organs in your abdomen and chest (such as your heart, liver, lungs, and digestive tract), and stimulates movement of lymph in the body. 

Immune System and Lymphatic Tissue

Your immune system lives in your lymphatic tissue, and by promoting movement of the lymph, the immune system can, in a sense, expand its reach and recycle itself. (Other ways to move your lymph include massage, yoga and stretching, breathing exercises, walking and hot/cold plunges at a hot springs). Lymph nodes are an example of where your immune system lives. You know how your neck may get swollen with tender lymph nodes when you’re fighting a cold, sinus infection, or other illness?  Constitutional Hydrotherapy helps to move that congested lymph and reinvigorate your immune system to fight off infection. 

Treatment

In addition to hot and cold towels, we apply gentle electrical stimulation to your chest and back and low abdomen during treatment. This provides an energetic boost to the cells to encourage detoxification, elimination and movement of waste products and nutrients.  

When I feel like I’m coming down with something, or when I feel worn out from playing and working too hard, I make sure to carve out time for a Constitutional Hydrotherapy treatment. In some special circumstances, we are able to administer IV therapy at the same time as you lie swaddled in hot towels and wrapped in a warm blanket. Sounds divine, doesn’t it?  

Questions?

If you have questions regarding Constitutional Hydrotherapy please give us a call 406-586-2626 or Click Here to request a treatment online!

 

Modern-Day Mental Health

Posted on by Whitney Board
Mental Health Spring Integrative Health

By Dr. Alisun Bonville

Anxiety, depression, and anger. These mental health “symptoms” run rampant in our modern-day culture. Antidepressants and anti-anxiety medications are some of the most prescribed medications in our country. An article published by the American Association of Naturopathic Medicine reports that “20.9 million American adults suffer from a mood disorder, according to the National Institute of Mental Health.” While many of these medications are life-saving and life-improving, many people are looking for alternatives to medications or ways to make their medications work better.

At Spring Integrative Health we find that combining all of the tools (conventional medicine, pharmaceuticals, natural and holistic interventions) get the BIGGEST results. Here are our top interventions for vibrant mental health:

1. Manage Stress

Stress is the NUMBER ONE contributing factor to anxiety, depression, frustration and anger. Our lives in the United States are full of family, society, and personal pressure to perform at our peak levels at all times. Also, many of us have a history of trauma or dysfunction in our lives. These are huge contributing factors to our total stress levels. Talk to your mental health provider and/or doctor on ways to manage your stress from a physical and emotional level. (We are huge fans of Meditation and Mindfullness here at Spring).

2. Treat the Whole Body

To us that means adding in soothing body therapies like acupuncture, massage, or craniosacral therapies.

3. Reach Out

Isolating when you are feeling blue or anxious can often make the symptoms worse. Having a good team of counselors, doctors, friends and family has been shown to have a positive effect on depression.

4. Check Your Vitamin Status

Often nutrient deficiencies will increase your risk for developing depression and anxiety. Being deficient can also make these feelings worse if you are already experiencing them. A doctor can check for levels of vital nutrients in your body such as folate, B12 or vitamin D.

At Spring Integrative Health we take a multidisciplinary approach to your mental health. We believe health encompasses good physical, mental and emotional health!

If you or someone you know is struggling with mental health issues please reach out! 406-586-2626 or Contact us here on our website!

Dr. Alisun Bonville Naturopathic Doctor Bozeman

Top Three Tips to Maintain Healthy Breast Tissue

Posted on by Whitney Board

By Dr. Jennifer Krieger

Hey there, it’s Dr. Krieger here!  I am the integrative cancer provider at Spring. Did you know that October is Breast Cancer Awareness month?  I thought it would be appropriate to discuss a few quick tips to help keep your breast tissue in tip-top shape. Here are my Top Three Tips to Maintain Healthy Breast Tissue:

Healthy Breast Tissue Tip #1: Get regular exercise

Click Image for more on Cancer and Exercise info!
Exercise to prevent cancer

Healthy Breast Tissue Tip #2: Eat cruciferous vegetables

    • Cruciferous vegetables are part of the Brassica plant family.  They include the following vegetables, to name a few: broccoli, cauliflower, cabbage, kale, radishes, turnips, watercress, Brussel sprouts, bok choy, arugula, collard greens and rutabaga.
    • Cruciferous vegetables contain phytochemicals (Indole-3-Carbinol, glucosinolates, sulforaphanes) that have been shown in research studies to slow cancer growth and development.  These foods may lower your risk of breast cancer by 40 percent.  So eat up, folks!
    • https://www.aicr.org/foods-that-fight-cancer/broccoli-cruciferous.html

Top Three Tips for Healthy Breast Tissue

Healthy Breast Tissue Tip #3: Stop using antiperspirant deodorant

    • I hate to be the bearer of bad news, but you’re supposed to sweat.  Especially underneath our arms. Sweating through the axillary region (armpits) is a great way to help detox the breast tissue as well as keep us cool and regulate our body temperature.  Antiperspirant deodorant contains aluminum and stops and suppresses this action. Therefore when this happens we can’t move toxins out through our skin. If you’re using an antiperspirant deodorant, try only to use this with intense exercise (if needed). Or switch to a completely natural deodorant instead.  We have a couple of great options at the clinic if you’re interested, just ask!
    • If you want to take it a step further, check out this armpit detox protocol: https://www.medicalnewstoday.com/articles/319624.php

Click the image below for information on Natural Deodorants!
Healthy Breast Tissue

Reducing School Stress: Staying Peaceful and Steady with Back-to-School

Posted on by Whitney Board
back-to-school Adrenal Fatigue health

By Dr. Alisun Bonville

School Stress

Hey, busy moms and dads out there! I’m here to help you deal with the school stress that often comes along with this time of year. It is back-to-school time (already)! Summer was too short, but hopefully, you got some adventures and some time to relax before the school stress kicked in! September marks a time to get organized and establish routines, not only for the kids but for the whole family. Transitioning from summer-fun to autumn schedules can be stressful!  Often we are busy setting new routines, buying school supplies and fall clothing, and trying to get back-on-track with health. I’m here to help you deal with the school stress that often comes along with this time of year!

Keeping the Peace

Many people can feel stressed, fatigued, and anxious about starting new schedules and commitments. Here are some ways to keep the peace during this transition time and make sure your fall goals do not lead to winter burn-out!

  • Set realistic schedules and expectations. YOU ARE NOT A SUPERHERO (well at least most of us aren’t). You do not have to say ‘yes’ to everything and everyone. Set boundaries and limits with the kids. Realize that everyone, including kids, needs at least 20% of their day (that is 2.4 hours) of downtime.  This means quiet reflection, resting, reading, quite family or community time. This does not include video games or action-packed screen time!
  • Breathing! It sounds simple but most of us are panting (shallow breathing) throughout our days. Remember to do BIG belly breaths when stressed. A great adrenal fatigue and stress support breath you can do when feeling stretched mentally or emotionally is the four-cornered-breath (see below)
  • Drink water. Seriously people! Again it sounds easy but I dare you to drink 90 oz per day and see how this makes you feel better!
  • Try some adrenal support: ask your favorite Naturopathic doc about herbs that can really help prevent adrenal fatigue and stress-related burnout.

Good luck with the fall-transition.

Four-corner breathing

  1. Find an object nearby that has four corners – a window, hanging art, etc.
  2. Focus your gaze on the upper right-hand corner of the object and inhale a deep belly breath for a count of four. Fill your lungs!
  3. Move your attention to the lower right-hand corner and hold your breath for a count of four.
  4. Move your focus to the lower left-hand corner and exhale for a count of four.
  5. Lastly, shift your gaze to the upper left-hand corner, hold the exhale for a count of four.
  6.   I​n​hale count of four, hold count of four, exhale count of four, hold exhale for a count of four. Repeat at least three times!
  7. Thank yourself for taking a moment to relax!

Avoid Summer Burnout

Posted on by Whitney Board
Summer Stress Summer Burnout Healthy Summer

It’s that time of year… mid-July when we have the brief window of long summer days and shorts and T-shirt weather! If you anything like me, then you try to PACK in the fun while the weather is so beautiful. With this, comes the possibility of ‘summer burnout.’ Think back to back camp trips, finishing those hikes or races you have wanted to do for six months, long days on the river, family reunions, travel and the list goes on! How can we avoid summer burnout?

Balance is key and this is something I teach my clients about on a daily basis. I call it the 80/20 balance. 80 percent of the time do the best you can when it comes to your diet and lifestyle. Eat foods you know will nourish your body and the other 20 percent of the time give yourself the grace to enjoy life! Have the glass of wine, the dark chocolate, the BBQ foods your neighbor cooked up for you etc.

Keep reading to learn my top 5 tips to avoid summer burnout!

1) Plan your week.
Look ahead in your calendar and see what you have coming up. If your social calendar is full be sure to build in space for some downtime. If your calendar includes a lot of dining out, ask to pick the restaurant so you can enjoy your social time out but are still nourishing your body for your 80% balance.

2) Prioritize hydration.
It’s so easy to start the day with coffee, but I challenge you to drink a 16 oz glass of lemon water upon waking FIRST. And for extra credit, you can follow that with an ancient Ayurvedic recipe that will support the body’s natural detoxification process. This tea is made from cumin, coriander and fennel seeds. Simply take ½ tsp of each spice and steep in hot water to make a tea. 20 oz daily.

3) Make a to-don’t list.
This might sound strange but it’s a really effective strategy to help you keep a balance throughout the summer. You don’t have to say yes to every social engagement, to every family member, to every farmer’s market, live music or festive event. Giving yourself permission to say no can be profoundly helpful!

4) Don’t derail yourself when out of your normal routine. Traveling, playing or camping can be harder to balance since you are out of your normal routine. We have all been there… sitting by the campfire and indulging in a few s’mores when that isn’t something you would ever typically eat. And of course, by eating a little sugar it starts the intense cravings for more more more. Eating healthy while camping can be easier than you think! I suggest always prioritizing veggies while camping. This can mean raw chopped veggies with some fun dips like hummus or my ultimate favorite cilantro almond hummus dip. I also love making ‘veggie packs’ in tin foil to throw on the campfire. Simply chop up your favorite veggies and drizzle with avocado oil, salt, and pepper. Wrap in two layers of foil and you have a delicious and nutritious side to go with your camp meal.

Treating Headaches with Acupuncture

Posted on by Whitney Board
headaches and the brain treating migraines with acupuncture

Headaches are common. Most people experience some kind of headache from time to time. Tension, dehydration, fatigue, or the onset of an illness can trigger a headache. 

For some people, headaches are a frequent and unwelcome visitor. These headaches can be excruciating and seriously interfere with quality of life. 

Headaches in Western Medicine:

Western medicine recognizes five types of headache: tension, cluster, rebound, sinus, and migraine. Over the past twenty years or so, newer and better pharmaceuticals have been made available to lessen the impact of severe, chronic, and recurring headache. 

Unfortunately, most of these drugs have moderate to severe side effects.

Acupuncture and Chinese Medicine Approach

Chinese medicine is concerned more about where on the head the pain is and what other symptoms are occurring. This indicates to the practitioner what meridians or channels are involved and what pattern might be the underlying (root) cause. Based on that information, he/she will prescribe either acupuncture or an herbal formula, or both.

A newer area of medicine that I am particularly drawn to and have some training in, is functional medicine. Like Chinese medicine, functional medicine takes a whole person approach and looks for patterns to figure out how to help a person. Like Chinese medicine, the majority of treatment involves nutrition, herbs and acupuncture,  lifestyle, and supplements rather than pharmaceutical drugs.

Integrative Approaches Often Work Best

Many times for extremely stubborn or severe chronic headache, an integrated approach works the best. Here at Spring Integrative Health we offer acupuncture and Chinese herbal medicine, nutritional consulting, naturopathic medicine, therapeutic massage, and Accunect bodywork to address almost all aspects and causes of headaches.

Types of Headaches:

Tension

Tension headaches are usually felt in the forehead, at the temples , or back of the head, and will usually go away with over the counter aspirin or ibuprofen. However, If you want to try a more natural approach, try putting steady pressure in the webbing between your first and second finger. Or, you could try rubbing a little ginger or peppermint oil into the area of the head that aches. Life style changes such as stress reduction, yoga, exercise, and meditation should also help.

Cluster

Cluster headaches tend to come on suddenly and cause severe pain on one side of the head. The eye and nose may water on that side as well. Looking for a Chinese pattern would inform the acupuncture and herbal treatment. I would look for patterns in onset, diet, location,  and co-occurring events. Lab tests might identify markers that would help determine if a nutritional deficit or other imbalance was involved.

Sinus

Sinus headaches often accompany sinus infections and other conditions that feature blocked sinuses. These headaches usually occur in the forehead area, but the pain and pressure can radiate outward from there. Sometimes a change in weather will trigger them. One of the key features of this type of headache is the pressure that goes with the pain. 

Integrated Approach to healing a Sinus Headache:

Acupuncture is very useful in relieving the pressure in the sinuses, while an antibiotic or possibly a naturopathic remedy might be used to treat the actual bacterial infection. In addition a Chinese herbal formula could be used to strengthen the immune system and clear any lingering pathogens, as well as address the underlying disharmony that is weakening the immune system.

Rebound

A rebound headache is caused by medication. Or overuse/dependence on certain kinds of medication. Ibuprofen, aspirin, acetaminophen, and prescription headache drugs can all cause a rebound headache. If you notice that your headaches are increasing even on the medication, chances are you are getting rebound headaches. The fix for this is using none or less of the offending drug. Acupuncture can be used to manage the headaches while the body readjusts itself.

Migraines

Migraines are often the most debilitating of headache types. Severe pain lasting 4-72 hours, throbbing, nausea and/or vomiting, and sound or light sensitivity are all part of the migraine experience. Sometimes there is a clear trigger for migraine such as wine, or chocolate (sorry to say), certain types of cheese. Avoiding these substances can really help. 

Some women suffer from menstrual migraines caused by hormonal imbalance and the hormonal swings that take place just prior to the onset of their cycle.

Migraine Triggers

Often a trigger is difficult to identify. Because Chinese medicine looks at patterns of disharmony, we examine such factors as: the location of the headache on the head, known triggers, sleep patterns, hormone balance, gut health, food sensitivities, and nutritional status. By looking at these factors I can search for clues to why the headaches are occurring. 

Treatment often involves both an herbal formula and acupuncture as well as some lifestyle and dietary modifications with prescription pharmaceuticals waiting in the wings if needed. Most of the time this approach to treatment results in fewer and milder headaches that continue to diminish in both frequency and severity with treatment.

Never Experienced Headaches Before?

It is a good idea to see your doctor to rule out more serious medical conditions before starting treatment for headaches. If you are experiencing “the worst headache of my life,” particularly if you don’t typically get severe headaches, head to the emergency room to rule out life threatening conditions.

Let’s get Healing!

Headaches are a problem that are near and dear to my heart. After all, if I hadn’t suffered debilitating headaches all those years ago, would I have ever tried and used acupuncture? So, those awful headaches turned out to be a good thing!

 

Detoxification – Just What the Body Needs

Posted on by Whitney Board

By Jennifer Krieger, ND

Detoxification is a complex biochemical process that is designed to remove wastes and toxins and cleanse the body’s cells.  People often ask: Can you actually detox your body? The main ways our bodies detox is through the liver and gastrointestinal tract. Everything that is put into our mouths (medications, food, drink, supplements, alcohol, junk food) will pass through the liver for elimination before being dispersed throughout the rest of the body.  We are also exposed to environmental toxins on a daily basis – pesticides, herbicides, solvents, heavy metals, plastics, chemicals – through our water, air, soil and food supplies. In addition to these external environmental factors, our bodies will create free radicals through the internal metabolism of breakdown of hormones and various biochemical reactions as a means of life.

Wouldn’t you want to help out your body and give your liver a little extra love if you could?  Did you know that you can? You can support your body’s natural detoxification process through various supplements that are aimed at liver support and gastrointestinal elimination, and give these processes an extra boost by also eating an anti-inflammatory and organic diet.  I recommend patients perform a detoxification cleanse twice yearly to give their bodies the best outcome at overall health. Detoxification is also something I discuss with my patients who have gone through conventional cancer treatments as well.

A detox might be indicated for you if you suffer from any of these symptoms:

  • Early aging
  • Headaches
  • Multiple chemical sensitivity
  • Allergies
  • Fatigue
  • Acne
  • Brain fog, difficulty concentrating
  • Foul smelling breath or stools
  • Pain – joint & muscle
  • Nasal congestion, chronic sinusitis
  • Rashes
  • Mood swings
  • Difficulty sleeping
  • Hormone issues, imbalances

 

If you are interested in a medically guided detoxification program, please contact the clinic by Clicking here for a complimentary fifteen minute visit to learn more and to see if detoxification is appropriate for you! or Call Us at 406-586-2626!

 

What’s the Deal with Sleep?

Posted on by Whitney Board

Sleep is vital to radiant health and well-being. Even though we don’t yet understand everything that sleep does for us, we know it plays a major role in maintaining our, mental, emotional, and physical health.

Memory and Brain Health

  • While you sleep, your brain is busy. The glymphatic system is a newly discovered waste clearance system in our brain and central nervous system. It is similar to the lymphatic that does the same thing in the rest of our bodies.
  • The glymphatic system works mainly while we sleep to remove toxic substances and waste products as well as deliver nutrients to our brains.
  • This may be why sleep plays such an important role in memory. Researchers at Harvard Medical School have found that adequate sleep dramatically improves the ability to learn a new task and consolidate memories. It spurs creativity.
  • It also contributes to emotional stability and good decision making skills.
  • Lack of sleep negatively affects mood, motivation and judgment and is implicated in depression, anxiety, irritability, and other mood disorders.

Physical Health

There are so many physical benefits to sleep (see the following):

  • Your immune system depends on enough sleep to function at it’s best.
  • Sleep is when your body heals and repairs itself, helping to curb inflammation.
  • Long-term sleep deprivation is associated with increased risk of cardiovascular disease, heart attacks, strokes, high blood pressure, and kidney disease.
  • Because sleep is important for regulation proper blood sugar, chronic sleep deprivation is implicated in diabetes.
  • Sleep is needed for proper hormone balance.
  • Sleep is also a major factor in weight gain. When the body is not getting adequate sleep, the hunger and satiety hormones get out of kilter. You guessed it: the hunger hormone, ghrelin, levels go up while the satiety (signaling you are full) hormone, leptin, goes down. The result: your appetite signals are skewed and you are more hungry and probably are going to eat more than you need to.

Quality of Life

Everyone knows that you just plain feel and look better when you are sleeping well. Turns out, you are more productive, less accident prone, and live longer as well. It can be hard to get enough sleep!

Sleep deprivation is a major problem in our country. But before you go reaching for a sleep aid (some of which are suspected of interfering with the glymphatic system along with a host of other side effects), please give some serious effort to proven lifestyle changes that aid the sleep process.

First of all, you need to make time for sleep. That means 7-9 hours every night. It works best if you can go to bed and get up roughly the same time every day. Our bodies like their sleep, like their meals, on a regular schedule. A lot of health gurus recommend a 10pm bedtime and a 6 am wakeup, but this is a guideline and you may need to adjust it by an hour or two for your lifestyle.

Insomnia

Many people get into bed but can’t get to sleep. Others may fall asleep right away, but then wake up and then can’t get back to sleep. And the worst part of this is that it tends to be the same night after night. The sleep pattern is off.

You have probably heard most of the usual recommendations about eating earlier, avoiding upsetting topics at night, making time to wind down, making sure your bedroom is completely dark and not too hot. These are all great.

Stress reduction techniques such as meditation, time in nature, warm baths can also make a big difference.

Some recent research has shown that light plays a major role in how our brains and sleep hormones function.

One of the best ways to help reset the pattern is to get outside, morning light as soon as possible after you wake up. Stay outside as long as you can, but at least for a few minutes. This begins to shift the sleep/wake hormones into a more normal pattern.

The blue light that is emitted from electronic devices (phones, computers, televisions) can also disrupt our sleep/wake cycles and cause insomnia. The current recommendation is to avoid all screen time for two hours before bed. If this is not doable for you, be sure to put your phone on the “night shift” setting and download software that greatly diminishes the blue light coming from your computer. Flux https://justgetflux.com/is the one I use on my Mac or you can get SunSet Screen http://www.skytopia.com/software/sunsetscreen/) for your PC. Both of these apps are free and easy to install.

If these measures don’t help or help only a little, acupuncture and Chinese medicine can help, and without weird side effects. As always in Chinese medicine, one size does NOT fit all. There are many time test3ed formulas that really help sleep, but they must be fitted to the pattern of disharmony. There are formulas for difficulty getting to sleep, difficulty staying asleep, difficulty getting back to sleep, nightmares, disturbing the sleep, hot flashes and night sweats waking you, etc.

Re-establishing a healthy and restorative sleep pattern is one of the best things you can do for your health. Click here to see how I can help!

 

If you would like to request an appointment for acupuncture please click on the Contact Tab on our home page or click here to be taken there directly.

 

What is Cupping? And why is it good for you?

Posted on by Whitney Board

Those bubbly things are cups and I admit they do look a little weird. These days you’re likely to see the tell tale, but temporary, large rounds marks made by cups on celebrities like Jennifer Anniston, Gwyneth Paltrow, or David Arquette, but the reality is that it is one of the oldest methods of medical treatment known in the world.

Cupping was practiced by the Chinese, as well as ancient Egyptian and Middle Eastern cultures.  

I was surprised to see a set of bamboo cups on display in the doctor’s office at the Old Salem Living History Museum in Winston Salem, NC. Apparently the pre-Revolutionary Moravian doctors knew a thing or two about this interesting and effective treatment modality.

Why would anyone want to do that?

Good question. For one, it’s relaxing. Sort of like a deep tissue massage without the pressure. A flame or a pump is used to create a vacuum that suctions the cups onto the skin. Depending on the condition being treated, the cups are either stationary or slid on the skin to massage a larger area. The suction mobilizes the flow of blood, lymph, and that elusive thing known as qi to promote the healing of a wide range of problems: Tight shoulders and neck, low back pain, headaches, some types of tendonitis, gastro-intestinal, and respiratory problems.

A Case Study:

One of the most effective uses for cupping is respiratory conditions. Lingering cough, asthma, bronchitis, even the common cold respond well to cupping therapy. When my daughter was in college, she came down with a bad case of the respiratory bug that was running rampant through the dorms before finals. Not wanting to bring needles and a Sharps box into the dorm, I arrived with my set of cups.

A pale and sweaty face greeted me as she opened the door and a deep cough racked her body.  She didn’t need to say “I feel awful,” but she did anyway. After a review of her symptoms to rule out a more serious bacterial infection, she laid face down on her bed. I affixed the cups to her upper back amidst questions like will this leave a mark? (Yes, but it won’t hurt and will only last a few days), will this work? (Probably will help, won’t hurt).

The cups drew so much heat out of her body, they fogged up. My daughter fell in to a deep sleep for the first time in days. Twenty minutes later, when she awoke and I removed the cups from her back, she took a deep breath without coughing. After a brief look of surprise, she smiled. “Huh.”

“Feel a little better?”

“Yeah. That was weird, but I do feel better.”

She made a rapid recovery after that and had no problem showing up for her final exams.

Obviously, not all cupping sessions produce such dramatic results, but time and again, it has proved to be an effective therapy for both acute and long-time problems.

Please contact me if you have more questions about cupping or are interested in discussing your individual condition-406-586-2626 or contact me here on Spring’s website through the Contact tab!

 

Dr. Holly Thompson

 

The Master Detoxifier: Glutathione

Posted on by Whitney Board

Glutathione is available at Spring as an intramuscular injection, and is one of the body’s main antioxidants.  An antioxidant is a cell protectant, which donates an electron to help regenerate healthy cells in a variety of ways.  Glutathione is necessary in all cells and its depletion eventually results in cell death. Most glutathione is found in the liver and helps us to detoxify by assisting our enzyme function.  It is also found in our eyes and helps counteract damage from UV and other radiation. Glutathione can be depleted in the body in cases of viral infection, environmental toxicity or exposure to household chemicals, in surgery, with generalized inflammation, or if someone is deficient in the dietary precursors that allow the body to make glutathione.  Our bodies deplete glutathione with age, and thus supplementing with it is a prime anti-aging strategy. Each “Anti-oxidant Aid” injection at Spring contains 200mg of glutathione. We can also add glutathione as a push at the end of a Myers’ IV. This is a useful therapy when you are fighting infection, are cleansing/detoxing, or want to give your cells a little extra boost of protection.

 

A Glowing Testimonial from a Spring Integrative Health Patient

Posted on by kincade

We had a patient write us a letter that was so good, we had to share it!

I can’t give enough praise to the team at Spring Integrative Health. I was lucky enough to be introduced to Dr. Bonville through another staff member. I had a prior unpleasant experience with a naturopathic physician and I was hesitant to encounter another. I had run out of options with every doctor pointing at the other when I thought I’d try again because I had nothing to lose.

During my first appointment Dr. Bonville listened to my health history and ordered a set of tests. My results were the intolerance of several types of food. She instructed me that my body would be going through a “detox” upon omitting these foods from my diet and if I had any questions she would be readily available to assist me. I took her up on that and emailed her several times a day with questions regarding what I was experiencing or if certain foods were ok. Not ONCE did I feel like a burden. Not ONCE was I made to feel like my questions were silly even though I had already asked. And not ONCE was I ignored. My body through scary and alarming processes for a few weeks. Dr. Bonville was able to help guide me through with support and information, and still continues to guide me as I progress forward in health.

Dr. Bonville changed my life in one office visit where countless other physicians failed over the span of 18 years. I am finally able to pursue a life of health instead of the continual struggle of roadblocks I had been running into.

I can only tell you the staff here are committed to their patients. Besides the resources they have on hand, and the resources they will guide you to, they are starting up a support group for those of us who have food intolerances. I do not know of any other practitioners that would go to these lengths to see that we are being taken care of. If you’re tired of not having answers or a lack of direction, Spring Integrative Health may be your answer.

We feel very lucky that we were able to make such a significant difference in this patient’s life.

Can we help you?

Ladies, are you up to date? Know your health status with an annual checkup!

Posted on by kincade

Most women know that visiting your doctor yearly is crucial for early detection of female-related illnesses.    The typical annual exam for a woman includes a PAP smear, breast exam, and pelvic exam.  In addition, the doctor will also assess your heart, blood pressure, and general health.

The annual visit is helpful in identifying cancerous changes on the cervix.  The PAP smear, a sample of cells taken from a woman’s cervix,  is the standard method for detecting changes to the cervix associated with cervical disease and cancer.  Often the PAP test is coupled with a DNA test for the Human Papiloma Virus which is known to cause cervical cancer.  Both tests together are the best way to detect cervical disease and are 99% sure to detect changes in cervical health.

Women over the age of 21 or are sexually active or should have yearly annual health exams.  The PAP test should be done every 1-3 years depending on sexual history and health history.   Women over the age of 30 require both the PAP and DNA test for best screening measures.  Again, testing for women over thirty should be done every 1-3 years depending on past medical history.

A breast and pelvic exam complete the steps for changes in the reproductive organs. Don’t delay, get up to date today to maintain good health!

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