How to Keep Your Brain Healthy and Young

As we age, it’s natural for us to become more absentminded. You may lose track of your keys more frequently or find yourself walking into a room only to forget why. But there’s a chance these minor inconveniences can progressively become worse and start to impact your day-to-day life. You may forget important dates, find it difficult to solve problems or feel lost doing tasks you would normally consider to be routine. 

Far too few people consider how to approach common memory-related issues early on. But it’s never been more important. Dementia is on the rise, with more than 6 million Americans over the age of 65 living with Alzheimer’s today. While there may not be a cure yet, there are several steps you can take to improve your brain health and keep your memory sharp.

Rely less on technology

As artificial intelligence (AI) technology continues to evolve, it will become easier for us to depend on it for things we previously relied on our memory for. For instance, family members’ phone numbers are saved in our contacts, we can now ask our home devices to relay our grocery list, and so on. Almost everything we need to remember can be saved on our electronic devices. But at what cost? 

Stimulate your brain

Similarly to ways we keep our bodies in shape — yoga, walking, lifting weights — we need to do the same for our brain. To keep your memory sharp, challenge yourself to daily word puzzles or math problems. You may also test your memory by reading a chapter in a book and then summarizing what happened. Put pen to paper for double the benefit. In addition, pick up a new hobby that encourages creativity, like painting or drawing. Stimulating the brain this way can create new connections between nerve cells and improve your overall brain health. 

Follow physical health best practices

Many researchers have studied meditation and its ability to improve general well-being. And that includes cognitive performance and emotional balance. Proper sleep, nutrition, and exercise also play a role. In fact, they help ensure you experience less stress, which is important because stress hormones put a strain on your brain. 

If you notice a slow decline in your memory, thinking, or reasoning skills, schedule a health screening with your primary care physician. Especially if you’re over the age of 65, have been diagnosed with another health issue such as diabetes, or have a family history of cognitive illness.

Ready to bring balance and vitality back into your life? Connect with us online or give us a call at 901-312-7899.

How to Boost Your Mood

So, you’re in a bad mood. Now what? It’s not unusual to be in a negative headspace occasionally, but if poor moods have become a normal occurrence for you, it’s time to gain some clarity. Sometimes, it can be difficult to home in on what specifically triggers feelings of irritability, sluggishness, or hopelessness. Chronic stress or your aging body can certainly play a role. But often, a lifestyle change is all you need to feel better, more positive, and healthy again.

Focus on the present moment

The way individuals cope with a bad mood differs. Many of us look for distractions to shift the focus from what’s actually going on. This may mean disengaging from friends, increased social media usage, oversleeping, or calling off work. By shifting our attention to the present moment and accepting what is, we gain an awareness of our emotions, which ultimately leads to less stress. And when we feel less stressed, we tend to have improved memory, decreased blood pressure, reduced inflammation, and more positive experiences.

Journaling your daily thoughts or following a mindful meditation practice can help. Practice consistently, even if for just 15 minutes a day. Another way to focus on the present moment is to get outside and enjoy nature. Hiking is just one outdoor activity that can reduce stress and anxiety, fight depression, and promote overall well-being.

Consider Bioidentical Hormone Replacement Therapy (BHRT)

Our hormones play a key role in regulating our bodies, and that includes balancing our moods. You may be wondering where the connection is. First off, when our hormone levels are imbalanced, low libido is often one of the symptoms. When our libido is low, that’s usually coupled with a feeling of moodiness. But oftentimes, a lifestyle change is all you need to feel better and more energized.

Bioidentical Hormone Replacement Therapy (BHRT) is one of the many options that benefits your mind and body; bringing zest and vitality back into your life. As a safer and more effective form of therapy, BHRT can relieve a myriad of symptoms you may be experiencing — from low libido to depression. There isn’t a one-size-fits-all approach, so connect with a licensed specialist for more insight.

Ready to bring balance and vitality back into your life? Connect with us online or give us a call at 901-312-7899.

Why You May be Suffering From Migraines and How to Find Relief

If you’ve ever suffered from a migraine, you know how debilitating they can be. Aside from head pain, you may also experience nausea or sensitivity to light and sound. In many cases, the symptoms become so severe it’s nearly impossible to be productive or enjoy time with loved ones. According to the World Health Organization, most migraines affect those between 35 and 45 years of age. But despite how common migraines are for this age group, they are often mistreated.

Properly treating a migraine requires an understanding of their underlying cause, which can vary for each individual. For many, a “band-aid solution” is to grab an over-the-counter medication with acetaminophen. While this may temporarily relieve the pain, it doesn’t help you understand the root problem. Not only that, but regularly resorting to this option can be potentially damaging to your body over time.

The cause of migraines

The journey to migraine relief will be unique to everyone, but there are several themes to keep an eye on. Stress is one of them. If you consistently experience stress — whether it’s related to work, your personal life, or a mental health disorder — you’re not alone. Lack of sleep is another common reason for persistent migraines. There’s also a potential for a food intolerance or nutrient deficiencies that’s only recently developed as our bodies are constantly changing. In fact, hormonal imbalances can play a role, particularly in women because migraines are more common for them than men.

How to find relief

You may not notice an immediate change, but over time, the practice of meditation can actually lower your stress hormones. Introducing meditation in your daily routine can help mitigate the frequency of migraines and manage those you may experience in the future. And you don’t have to jump headfirst into a practice. Start small with 10 minutes of quiet time before you pick up your devices in the morning or try relaxing breathing exercises before bed. Focus on deep inhales and long, slow exhales.

Paying close attention to what triggers stress for you, as well as what may be impacting your sleep schedule is key. For instance, caffeine, alcohol, or sugar may give you energy for a brief period of time. But too much of them, or consuming them at the wrong times of day can leave you feeling irritable and imbalanced.

In general, it’s a good idea to take an honest look at how you can improve your diet to stay clear-headed. Various foods and beverages not only impact your sleep but take up space (in your body and mind) you otherwise could be using as long-term fuel for your body.

As we near the end of National Migraine and Headache Awareness Month (MHAM), let us know which tips you have already implemented in your life and which you intend to start.

Ready to bring balance and vitality back into your life? Connect with us online or give us a call at 901-312-7899.

Your Guide to Dieting and Meal Planning

Keeping up with the latest diet trends is difficult enough, but finding out which lifestyle is right for you can also be time-consuming. By now, you probably know someone who claims that the XYZ diet is the most favorable, but everyone is different. And so are our bodies. So how can you determine the right meal plan and lifestyle for you? It starts with understanding what options are out there. 


What we eat is essential to achieving optimal health. And for some, that means only consuming plant-based foods. This includes leafy greens, almond milk, beans, and whole grains. The vegan diet is focused on the nutrients you can find without consuming dairy, eggs, fish, or meat. And because many plant-based foods are naturally nutrient-dense already, following this diet allows you to truly optimize your mealtime and inevitably, your overall wellness. There are several variations of veganism, including vegetarianism which is less strict than veganism as it allows you to consume products like eggs and dairy. Similarly, pescatarians often consume fish as an added protein substitute. 


As a low-carb diet, the Keto lifestyle is focused on eliminating foods like sugar, bread, most fruits, and starchy vegetables. The reason for its popularity is its ability to help people lose weight and manage their blood sugar. However, there are a plethora of other benefits as well. Instead of eating carbohydrates, you get most of your energy through proteins and healthy fats. An example of a meal you might prepare on this diet would be a piece of salmon, cauliflower rice, and broccoli. For a snack, you might grab a cheese stick, hard-boiled egg, or a handful of nuts. While this lifestyle can come across as restricting, there are plenty of versatile, low-carb foods you can still enjoy. 


If you were born 10,000+ years ago, you might have followed what’s now known as the Paleo diet. 

To refine the list, think about anything that can be hunted or gathered. This includes fish, lean meats, fruits, vegetables, and nuts. Essentially, following this diet takes you back to what people used to eat before modern farm practices were introduced. While whole grains and legumes are cut from this diet, you still get a variety of nutrients from the number of fruits and vegetables you consume.  


Optimal health looks different for everyone, so while following any one of the diets we touched on plays a contributing role, finding a balance can also prove beneficial. For instance, you may choose to eat meatless products on Mondays, alter between Keto and Paleo throughout the rest of the week, and give yourself a bit of grace on weekends. Your primary care physician can help you determine the appropriate route based on your unique health goals. 

When meal planning, try to stick to a schedule. For instance, perhaps you plan your meals on Thursdays, shop for groceries on Saturday’s and prepare to batch cook meals on Sundays. This ensures you start the week off on the right foot. As you begin a new lifestyle change, recognize that it’s normal to fall out of your routine every now and then. Instead of getting down on yourself, look at each day as a new opportunity to be the best version of yourself. 

Ready to bring balance and vitality back into your life? Connect with us online or give us a call 901-312-7899.

3 Ways to Reconnect With Your Significant Other

Believe it or not, it’s quite normal to drift apart from your significant other. However, it’s important to remember that just because you feel disconnected in the moment — or even for a couple of months — it doesn’t mean it will last forever. Plenty of couples go through rough patches due to a variety of reasons, including parenting conflicts, financial stress, or sexual dysfunction. When life gets busy, it can feel easier to ignore your problems than take the time to overcome them. But before you throw in the towel, consider these tips.


You prioritize work meetings enough to add them to your calendar, so why not do the same for time with your significant other? Choose a day each month for something special for just the two of you — whether it be breakfast at the local diner, a trip to the bookstore, or drinks downtown. Then create a recurring invite on your calendar so it doesn’t slip your mind. Rekindling romance doesn’t require fancy gifts, it takes connection; and the best way to do that is through quality, one-on-one time. So while you’re at it, be sure to tuck your phone away during the date so you can be truly present with your partner.


Once we settle into our routines, it can become challenging to converse with your significant other outside of the normal topics about the house, kids, or work. Deep questions may have been replaced with “How was your day?”, followed by short, routine responses. To overcome this, challenge each other to start unique conversations during dinner or share what you’re most grateful for each night before bed. Not only will these simple tactics keep you tuned into your significant other emotionally, it will also open the communication between you — helping you more effectively navigate potential conflict down the road.


Noticed your partner had a busy day at work? Offer to give them a foot rub. Dealing with the issue of sexual dysfunction? Be a listening ear and offer to sit down with a professional. Find them rushing around to get ready in the morning? Pack their lunch with a sweet note. By taking time out of your day to do these thoughtful, but not time-consuming acts, you show them not only that they are noticed, but appreciated. And at the end of the day, that’s all anyone could ask for. In fact, the old saying, “what you appreciate, appreciates” rings true. Be willing to take the initiative and know that the generous acts you give will likely be returned to you.

Like most anything in life, relationships will have periods of disconnect. But when you find yourself weathering the storm, go back to the reasons you fell in love with your significant other in the beginning. Be willing to be the first to take initiative and show up for your partner. You’re in this together after all. And we’re here to support you along the way.

Ready to bring balance and vitality back into your life? Connect with us online or give us a call 901-312-7899.

A Year in Review: Coronavirus and Your Mental Health

A little over a year into the pandemic and many of us still feel a sense of anxiety. Odds are, you know someone who was diagnosed with COVID-19, perhaps even yourself. But beyond the physical symptoms of the virus lies the mental health crisis. Whether you’ve faced financial hardship, experienced the virus firsthand, know someone who lost their battle to COVID-19, or feel weary about the vaccine — these are all valid concerns. And how we cope with the stress is important.

According to a recent survey conducted by the American Psychological Association, nearly 1 in 4 adults have turned to alcohol consumption as a way to manage their stress during the pandemic. 61 percent of adults have experienced undesired weight changes. 47 percent reported delaying or canceling health care services in the last year — meaning they didn’t receive the proactive care they need to stay healthy. These numbers are overwhelming, but not surprising. Here are some tips to help you regain focus on your mental health and overcome stress.

Support your adrenals

To understand how your body reacts to stress, look at your adrenals. Your adrenal glands produce stress hormones like cortisol during times of distress. If your adrenals are constantly working overtime to produce this hormone — meaning you’re under chronic stress for an extended period of time — additional symptoms may follow. To avoid triggering your cortisol levels to spike, swap any high-intensity workouts for low-impact exercises like yoga and stretching or walking. As the weather gets warmer, get outdoors for a hike or some yard work.

Manage your weight

When we’re under an immense amount of stress, we may experience unwanted fluctuations in our weight. This has to do with numerous factors, including lack of sleep and oftentimes, overeating as a result of those high cortisol levels. Instead of adding more stress to your life by trying to lose those extra pounds, shift your focus to maintaining your current weight instead. Caffeine, gluten, alcohol, saturated fats, and processed sugar can irritate the body so try introducing more anti-inflammatory foods that are high in antioxidants instead. This includes broccoli, kale, grapefruit, avocados, and cauliflower. These foods help support your adrenals and ultimately, reduce your stress. Combined with daily exercise, eating a well-balanced diet will help you stay healthy and feel your best.

Make the day yours

Masks, social distancing, and a work-from-home lifestyle may have become the norm for now, but that doesn’t mean these changes to your daily schedule will last forever. If it has been challenging to stay grounded during the pandemic, add something you look forward to into your daily routine. Consider introducing meditation to your morning or ending each day with a cup of tea. Doing so will allow you to be more intentional with your time and protect your sanity.

Ready to bring balance and vitality back into your life? Connect with us online or give us a call (901) 312-7899.

How to Boost Your Libido in 2021

As you age, it’s natural for your body to experience a decrease in estrogen and progesterone, as well as testosterone levels. But you don’t have to let the number of candles on your cake determine how you live. If you’re struggling with low sex drive, we have several tips to help you boost your libido, find balance and bring vitality back into your life.

Understand the symptoms

For both men and women, hormones play a key role in sexual health. As part of the endocrine system, hormones regulate our sexual functioning, among other things. When these levels are imbalanced, low libido is often one of the symptoms. But it’s not the only one. Oftentimes, when our libido is low, we may also feel moody, have difficulty sleeping, and experience low energy.

Find a solution

Over-the-counter medications are helpful, but there are several ways to naturally improve your libido. For instance, herbs and minerals like Maca, Korean Red Ginseng and Zinc are believed to be natural supplements to boost libido for men. For women experiencing sexual dysfunction, pelvic floor physical therapy may be helpful. While these options may not replace over-the-counter medications, they can certainly enhance them. Combined with Bioidentical Hormone Replacement Therapy (BHRT), you can be on your way to a better sex life. As always, consult your doctor to ensure the correct supplement dosage.

Everyone is different, so your health plan should be too. But there are a few things we can all do to work towards balance and vitality on our own. Eating a healthy, well-balanced diet is the first place to start. Swap caffeine and processed foods for whole grains, fresh fruits and vegetables, lean meats, and healthy fats. Getting enough exercise is also key to maintaining healthy hormone levels. Whether you take your workout outdoors or inside the gym, aim for 30 minutes of movement a day. Lastly, practice healthy sleep habits. Missing out on a good night’s sleep can dramatically impact hormone levels and you’ll see that reflected in your mood, appetite, stress levels, and more.

Ready to bring balance and vitality back into your life? Connect with us online or text us at (901) 312-7899.

How to Support Your Adrenals and Feel Less Stressed

The concept of burnout has been a hot topic recently. With ongoing stress around COVID-19 and the political climate, it’s no wonder so many of us feel overwhelmed. In addition, you may be experiencing stress from work or personal challenges. Understanding how your body reacts to these stressors can help. And it all starts with your adrenals.

Your adrenal glands produce stress hormones like cortisol during times of distress. Now, in the midst of a crisis, this response can be helpful because it increases your heart rate and helps you spring into action. However, if your adrenals are constantly working overtime to produce cortisol — meaning you’re under chronic stress for an extended period of time — long-term fatigue, mood swings, and increased inflammation may follow. These symptoms can have a serious impact on your overall health, potentially leading to diabetes, high blood pressure, or anxiety.

Here are four ways to lower your stress hormones, support your adrenals and feel better:

Hit the pause button

Meditation can have incredibly positive effects on the mind and body. Not only is it known to lower your stress hormones, but it can also decrease your blood pressure and reduce inflammation in the body. The best part? Meditation is for everyone. All you need is an open mind and a relaxing, comfortable spot that’s free of distraction. Before you start, know that there is no right or wrong way to feel during meditation. It’s your practice. Focus on deep inhales and long, slow exhales, and practice consistently. Even just 15 minutes a day can make a positive impact on your adrenal glands and overall well being!

Move slowly and intentionally

Those high intensity interval workouts you’ve been doing may help you feel less stressed, but you could actually be triggering your cortisol levels to spike. HIIT puts our bodies in “fight or flight” mode, causing the adrenals to work overtime. If you can, avoid strenuous workouts and switch to low-impact exercises like yoga and stretching, walking, and lifting light weights. A regular yoga and stretching practice can reduce muscle fatigue, increase blood circulation, and help restore your mind. Or, if you choose to do a combination of walking and light weighted exercises, you will be well on your way to a balanced lifestyle.

Spend time outdoors

As the weather gets warmer, there will be plenty of opportunities to enjoy the outdoors. Hiking, playing tag in the backyard with your grandkids, or doing yard work are a few forms of movements you can do while you soak up some Vitamin D. Best of all, outdoor activity helps reduce stress and anxiety, fight depression, and promote overall wellbeing.

Focus on your diet

You certainly don’t need to detox regularly, but take a good look at how you can improve your diet to support the adrenal glands. Various foods and beverages including caffeine, gluten, alcohol, saturated fats, and processed sugar can irritate the body— leading to an imbalance. Try introducing more anti-inflammatory foods that are high in antioxidants, like broccoli, kale, grapefruit, avocados, and cauliflower to help lower stress and support your adrenals.


Ready to bring balance and vitality back into your life? Connect with us online or text us at (901) 312-7899.

Setting Achievable New Year’s Resolutions for 2021

2020 was unlike any other, so it’s not surprising if your New Year’s resolutions for 2021 look a bit different. With the unexpected challenges we’ve endured throughout the last ten months, you may feel anxious or stressed as you approach the new year. And while it’s easy to focus your energy on self-improvement — making promises to work out, eat healthier, and be more productive in the new year — it’s important to give yourself some grace. Here are three tips to setting achievable New Year’s resolutions for 2021:

Tip #1: Start small

If nothing else, 2020 taught us how important it is to live a healthy lifestyle. But before you start jotting down a list of fitness and nutrition to do’s, think about what kinds of intentions you want to set and start small. For instance, if your goal is to run a marathon, consider committing instead to walking or jogging one mile per day, then working your way up without the pressure of racing on a specific date. That way, you won’t burn yourself out or get discouraged too quickly. If you want to go vegan, try incorporating meatless Mondays into your routine, then perhaps moving to a vegetarian diet before making the jump to vegan. The same is true for things we want to stop doing in our daily life— perhaps smoking or consuming alcohol. Quitting cold turkey can sometimes have the opposite effect in terms of success, causing you to bounce back to old habits when it gets overwhelming. To avoid this, cut back slowly with small changes like only drinking on weekends. You may also benefit from a natural detox to hit your body’s reset button.

Tip #2: Be present

In times of distress, we often look for distractions to shift our focus from what’s actually going on in our daily lives. Particularly in 2020, you may have found your phone usage increased, or that you feel less productive, even though technically you have more time at home than ever before. Whether it’s putting a halt to the endless scrolling on your phone every morning or introducing a mindfulness practice of yoga and meditation, focusing on the present moment lowers stress hormones. And when we feel less stressed, we sleep better, have improved memory, and experience less health problems down the road.

Tip #3: Make adjustments

You may have started with a specific goal, but later realized it wasn’t realistic. It’s never too late to change your resolutions, so cut yourself some slack and start fresh. Perhaps your original plan was to train for a marathon, later realizing you don’t like running. The best way to succeed at a movement-focused goal is to find something you can enjoy doing. So if it’s not running, you may try an online HIIT, dance, or yoga class. And if exercise doesn’t turn out to be your focus for the new year, shift to something else you can control, like swapping out toxic products around your home — from skincare to cleaning supplies.

Ready to bring balance and vitality back into your life? Connect with us online or text us at (901) 312-7899.

Concerned About Your Vitamin and Nutrient Intake? Here Are 6 Supplements That Can Help

Even the healthiest of diets can lack the vitamins and nutrients your body needs. And as we age, it becomes more important to get the right amount. That’s what makes supplements so beneficial. But as you navigate the flu season amid the COVID-19 pandemic, it can be difficult to know which to prioritize. What brands are reliable? What dosage should you take? How do you avoid added fillers and harmful ingredients?

Before you head to the store — whether it be online or in-person — read through our list of recommendations to guide you along the way. As always, consult with your primary care physician or nutritionist before starting a new supplement. Above all else, it’s important to choose supplements with safe ingredients.

Supplement #1: Vitamin D

One of the key ways to build and maintain healthy bones lies in our bodies ability to absorb calcium, which isn’t easy without vitamin D. While it may seem like we get plenty of exposure to vitamin D through sunlight, it’s actually one of the most common deficiencies in the world. Among its many benefits, vitamin D supports your immune system, which has never been more important.

Supplement #2: Vitamin K2

Unfamiliar with vitamin K2? You’re not alone. Like vitamin D, this nutrient can play a role in maintaining strong bones by metabolizing calcium. Beyond that though, it is a key component in preventing blood clots and improving your heart health.

Supplement #3: Probiotics

Do you experience gastrointestinal symptoms like bloating, gas, constipation or diarrhea? Evaluating your gut may help you find the root problem. Probiotics are a great way to balance the bacteria in your digestive tract and are especially important if you struggle with any of the symptoms mentioned above. Some brands of yogurt and kombucha have added probiotics to their list of ingredients, but if you don’t consume these products on a daily basis, a supplement may be helpful. Probiotics also support your immune system, helping you fight off illnesses quicker.

Supplement #4: Fish Oil

Unless you eat foods like salmon or tuna a couple of times a week, you likely aren’t getting enough omega-3 fatty acids in your diet. One of the many benefits of taking a fish oil supplement is its ability to reduce the risk of heart disease or manage the symptoms if you’ve already been diagnosed. In addition, it can aid in managing depression, Alzheimer’s, high cholesterol, and even arthritis.

Supplement #5: Turmeric/curcumin

The famous spice that gives curry its yellow coloring isn’t just flavorful. The power of this herb has the potential to prevent issues like heart disease and Alzheimer’s. And when added to your daily routine, it serves as an antioxidant that can reduce inflammation. So as we head into the winter months when inflammation in the body is typically high, a turmeric supplement can do just the trick.

Supplement #6: Coenzyme Q10/Ubiquinol

Like many nutrients, our bodies naturally produce Coenzyme Q10, which acts as an antioxidant. But as we age, it’s common for these levels to decrease. It may not be a quick fix, but taking this supplement over time can help with fatigue by replenishing cellular energy. It also has the potential to improve diabetes and reduce migraines. 

If you’re over the age of 50, there are several other supplements you may want to consider taking. Always consult with your primary care physician or nutritionist with any questions before starting a new supplement.

Ready to bring balance and vitality back into your life? Connect with us online or text us at (901) 312-7899.