mental health – Dr. Rachel

Wellbeing Tools to Thrive During Family Holiday Gatherings

Let’s be honest… the holidays can be a time of joy and connection but also bring challenges that test our emotional and mental well-being. Family dynamics can be triggering and difficult. By preparing with intentional tools and strategies, you can navigate family gatherings with greater ease, protecting your peace while making space for meaningful moments. Here’s how:

Draw Boundaries with Yourself

Setting boundaries is key to maintaining emotional balance. Decide ahead of time what behaviors, comments, or dynamics you are willing to tolerate, and commit to stepping away when those limits are crossed. If things become overwhelming, excuse yourself for a short break—a walk outside, or even five minutes of mindful breathing in the bathroom, can reset your mindset.
How-to: Practice a grounding exercise, like inhaling for four counts, holding for four, and exhaling for six. Keep a comforting mantra in mind, such as, “It’s okay to take care of myself.”

Don’t Engage in Triggering Conversations and Topics

Family gatherings often come with sensitive discussions, whether about politics, religion, or past grievances. Recognize when a topic is spiraling and consciously choose not to engage. You can redirect the conversation or politely excuse yourself.
How-to: Prepare a few neutral phrases, like “I’d rather not discuss that right now” or “Let’s focus on enjoying the day,” to pivot away from uncomfortable subjects.

Focus on the Positive and Find the Joy

Shift your attention to the aspects of the gathering that bring you happiness—whether it’s the food, traditions, or spending time with loved ones. Cultivating gratitude for these moments can help offset stress and negativity.
How-to: Take mental snapshots of moments that warm your heart. At the end of the day, jot down three things you’re grateful for to solidify the positive experience.

Limit Shared Time Based on Your Emotional Tolerance

You don’t need to stay longer than you’re emotionally comfortable with. Plan your visit in a way that works for your energy levels and be mindful of how long you can meaningfully engage before burnout sets in.
How-to: Use a timer or alarm as a gentle reminder to check in with yourself after a set amount of time. If you feel drained, it’s okay to leave earlier than planned.

Let Go of Trying to ‘Show Up Perfect’

The pressure to impress or live up to family expectations can be exhausting. Remember, you don’t need to prove your worth through perfection. Embrace authenticity and allow yourself to simply be present.
How-to: Before the gathering, write down one or two positive self-reminders to draw upon, such as “I am enough as I am,” to remind yourself in those moments when self-doubt creeps in.

Focus on Balance When It Comes to Food and Alcohol

Overindulging can amplify feelings of guilt or discomfort later. Instead, aim for balance—enjoy holiday treats without going overboard, and stay mindful of your alcohol intake to maintain emotional clarity.
How-to: Alternate alcoholic drinks with water or mocktails, and start your meal with a plate of veggies or protein to avoid overloading on sugar.

Eat and Move!

Both skipping meals and also staying sedentary after a big meal both can add fuel to the fire of emotional unbalance around family. With eating and then not moving your body, not only does this spike glucose levels but can take a toll on your energy and mood. When skipping meals before a big family gathering you risk showing up ‘hangry’ or having less emotional capacity for stressors that may arise. Nourish your body with balanced meals and incorporate movement to keep your spirits up.
How-to: Start the day with a short yoga flow or a brisk walk and ensure you don’t arrive hungry by having a light, nutritious snack beforehand. After your big holiday meal, take a 15–30-minute walk… this can provide valuable alone time to reset and rebalance or a fun and meaningful family activity.

Schedule Time After for Self-Care and Restorative ‘You Time’

Post-gathering recovery is just as important as preparation. Plan for self-care activities to decompress and recharge after the holidays.
How-to: Set aside an evening for activities you enjoy, like reading, journaling, or taking a long bath, and leave room for a good night’s sleep.

It’s Okay to Bow Out

If attending a gathering feels more harmful than helpful, give yourself permission to skip it. Your mental health and well-being come first.
How-to: Communicate your decision respectfully, offering an alternative to connect, such as a video call or a later one-on-one visit.

By embracing these tools, you can protect your mental health and emotional well-being while still engaging meaningfully with loved ones this holiday season. Remember, thriving during the holidays isn’t about perfection—it’s about prioritizing your peace and joy. Breathe & be intentional… you’ve got this!

Somatic Workout? What makes it different?

Any form of exercise can be practiced as a form of ‘somatic exercises’ or as a ‘somatic workout’. Almost any movement can be beneficial for somatic healing and emotional release when done with very intentional mind-body techniques that are somatically focused.

Somatic exercises focus on awareness and feeling the sensation of the body during movement to help relieve tension and promote overall physical and mental wellbeing. This approach to bodywork utilizes the mind-body connection.

A workout is considered “somatic” when it emphasizes a deep focus on internal bodily sensations and awareness during movement, prioritizing the mind-body connection rather than achieving specific fitness goals, often involving slow, gentle movements with the intention of listening to how your body feels throughout the exercise.

Key aspects of a somatic workout:

Intentional awareness:

Paying close attention to how your body feels during each movement, noticing tension, release, and subtle sensations.

Gentle movements:

Avoiding forceful or strenuous motions, instead opting for slow, controlled movements.

Mind-body connection:

Actively connecting your mental focus to your physical sensations.

No specific goal:

Focusing on the quality of movement rather than achieving a certain outcome like lifting a specific heavy weight or reaching a specific range of motion.

Examples of common exercises practices that are more naturally ‘somatic practices’:

Yoga: When practiced with deep awareness of breath and body sensations
Tai Chi: Slow, mindful movements with emphasis on body awareness
Pilates: When done with a focus on internal sensations and alignment
Somatic Stretching: Gentle stretches designed to release tension and connect with the body
Body scans: Deliberately scanning your body to identify areas of tension or discomfort

However, you can also turn any type of exercise like strength building or a cardio workout into a form of somatic exercise by doing the following:

Intentionally take the approach that it is a ‘moving meditation’
Focus on connecting each breath with each movement, moment to moment
Align your inhale and exhale with force and flow – Exhale against force (example exhale as you light the weight, inhale as you release it)
Focus your mind on the specific muscle you are working – build your mind-body connection

When you practice this form of embodied exercise and increase your mind-body connection with each movement the results are (over time) that you not only experience somatic healing benefits such as stress reduction and more mindfulness but also develop a stronger, more balanced physique that is also less prone to injury.

If you want to learn an expansive set of tools to practice somatic healing for your own body and loved ones, or to start a career as an Integrative Somatic Practitioner visit: Integrative Wellness Academy

10 Ways To Optimize Sleep & Why

Top 10 Ways to Optimize Sleep

Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock (circadian rhythm) and improves the quality of your sleep over time.
Create a Relaxing Bedtime Routine: Establish a calming pre-sleep routine that might include activities like reading, taking a warm bath, essential oils, practicing meditation, or deep breathing exercises. This helps signal to your body that it’s time to wind down and prepare for sleep.
Optimize Your Sleep Environment: Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Consider using blackout curtains or a sleep mask, earplugs, or a white noise machine if needed. A comfortable mattress and pillow are also crucial for quality sleep (made of non-toxic organic materials of course!).
Limit Exposure to Blue Light Before Bed: Reduce exposure to screens (phones, tablets, computers, and TVs) at least 1-2 hours before bedtime. Blue light from screens can suppress melatonin production, making it harder to fall asleep.
Be Mindful of Food and Drink Intake: Avoid large meals, caffeine, and alcohol close to bedtime. Caffeine and nicotine are stimulants that can interfere with sleep, while alcohol, despite its sedative effects, can disrupt sleep patterns later in the night.
Get Sunlight Exposure During the Day: Natural light exposure, especially in the morning, helps regulate your circadian rhythm by signaling to your brain that it’s time to be awake. Try to get at least 30 minutes of sunlight exposure daily.
Exercise Regularly: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime, as it may have an energizing effect and interfere with sleep.
Limit Naps During the Day: While short naps can be beneficial, long or irregular napping during the day can negatively affect your nighttime sleep. If you need to nap, aim for 20-30 minutes, preferably earlier in the afternoon.
Manage Stress and Anxiety: Practice stress-reducing techniques like mindfulness meditation, yoga, or journaling. High stress and anxiety levels can cause sleep disturbances, so it’s crucial to address these issues for better sleep quality.
Avoid Clock-Watching: Constantly checking the time during the night can create anxiety and make it harder to fall back asleep. If you find yourself awake in the middle of the night, consider turning the clock away from your view.

Top 10 Health and Mental Health Benefits of Optimizing Sleep

Improved Cognitive Function: Quality sleep enhances memory, learning, problem-solving skills, and decision-making abilities. It helps consolidate short-term memories into long-term storage.
Enhanced Mood and Emotional Stability: Sleep plays a critical role in regulating mood. Sufficient sleep reduces irritability, anxiety, and the risk of mood disorders such as depression.
Stronger Immune System: Good sleep strengthens the immune system, making the body more effective at fighting off infections and reducing the risk of illness.
Better Physical Health: Optimizing sleep reduces the risk of chronic health conditions such as heart disease, hypertension, stroke, and diabetes by regulating blood pressure, reducing inflammation, and supporting metabolism.
Improved Metabolic Health: Adequate sleep helps regulate appetite hormones like ghrelin and leptin, which can prevent overeating and support healthy weight management.
Increased Energy and Alertness: Quality sleep leads to greater energy levels and alertness throughout the day, improving productivity and focus.
Enhanced Physical Performance: Sleep supports muscle recovery, growth, and overall physical performance, which is essential for athletes and anyone engaging in regular physical activity.
Lowered Risk of Mental Health Disorders: Optimizing sleep can decrease the risk of developing anxiety, depression, and other mental health disorders by balancing mood-regulating neurotransmitters.
Reduced Stress Levels: Adequate sleep lowers cortisol (the stress hormone) levels, helping the body better manage stress and reducing the risk of stress-related health issues.
Improved Longevity: Consistent, high-quality sleep has been linked to a longer lifespan by reducing the risk of multiple health conditions and supporting overall well-being.

Top Reasons to Begin a Daily Somatic Practice

Developing a daily somatic practice (at home on your own or get started working with a somatic practitioner for guidance) is a powerful and transformative healing and self-care practice!

Here are the top reasons to begin your practice and the benefits you can expect:

HELPS YOU RECONNECT & DEEPEN YOUR CONNECTION TO YOURSELF
HELPS YOU RELEASE STORED TENSION, STRESS & TRAUMA
HAS THE SAME POSITIVE BENEFITS FOR YOUR BRAIN, IMMUNE SYSTEM & GENERAL HEALTH THAT MEDITATION HAS
HELPS YOU HEAR POWERFUL FEEDBACK FROM YOUR BODY
EQUIPS YOU WITH TOOLS TO SUPPORT YOUR MENTAL & EMOTIONAL HEALTH
IS AN EMPOWERING & HEALING SELF-CARE PRACTICE THAT CAN BE DONE AT HOME ON YOUR OWN OR WITH A PRACTITIONER

‘Somatic practices are about getting to know ourselves more intimately; entering a safe and informed practice that responds to our ever-changing needs as dynamic organisms; reclaiming the ability to make our own choices about our bodies.

Even patterns that were once helpful can become hurtful if we aren’t listening to what they are doing to us and if we don’t give them permission to change.’ – Yoga Anytime

Additional benefits of a regular somatic practice:

1. Increased awareness and clarity
2. Boosted creativity
3. Facilitates processing & releasing negative emotions
4. Helps you ground & center
5. Helps you make better choices that are aligned with your highest good
6. Helps you show up in the world as your best self
7. Increases your capacity to deal with life’s stressors

If you are interested in learning more about somatics or to become a certified Integrative Somatic Practitioner visit: iwacoaching.com/somatic-practitioner-certification The Administrative Team
Integrative Wellness Academy

Healthy Holidays – Your guide to physical and emotional health for the holidays

By Rachel Eva Dew, DNM, PhD.

Don’t just survive the holiday season, set yourself up to THRIVE! The holiday season has officially arrived holding all the joys, pains, fears, expectations, anxieties, to-do lists and other challenges we are ANTICIPATING. Maybe, just maybe THIS holiday season can be different. Maybe instead of surviving the holidays, you can THRIVE through the season. How? It will take intentionality, a willingness to shift your mind set and actions to reflect those. It will take a pro-active approach versus a reactive approach. What do you think? Are you up for the challenge? Although this may take planning and work, aren’t the benefits of a THRIVING holiday season worth the efforts of taking steps now?

Physical health for the holidays
The number one approach that I recommend is taking a BALANCED APPROACH. This season is typically filled with sugary treats, high calorie meals chocked full of excess carbohydrates and more ‘laying around’ than usual. Allowing yourself the space and freedom to full celebrate with loved ones is important, but without a balanced approach you can easily find yourself come January 2nd that you have had significant health and wellbeing setbacks.
Nutrition
Try to limit sugar and carbohydrate intake… a celebratory meal on a holiday doesn’t need to become a two-week sugar-fest! Again, take the balanced approach. Eat smaller, more frequent meals that are as balanced as possible… lean protein, lots of fresh greens and don’t forget the healthy fats (avocado, nuts, egg yolks and olive oil).
Move Your Body
Get up and move frequently, it’s even better if you can get outside! Take walks or play sports, garden, or partake in outdoor games with your loved ones. Exercise where you can and most importantly have fun with exercise and movement… be consistent.
Water, water, water
Make sure that you are getting enough water! This is so important to help your body function properly. It will also help support your liver, kidneys, brain and immune system. With all the alcohol, holiday drinks and merriment it is easy to become dehydrated. Even low-level dehydration has a negative impact on your body. I typically recommend ½-1 ounce of water per body pound of your weight each day.
Gut Health
Amidst the holiday foods, stress, and travel, often the balance of your gut health will shift. You can easily support gut health with all the other recommendations within this article. Also consider adding pre and probiotics as well as digestive enzymes to your holiday routine.
Sleep
Sleep is critically important to healthy hormone function, stress, immune system function, gut health and even mental health. Often when we travel or shift our routines it can throw off our circadian rhythm – a natural, internal process that regulates the sleep–wake cycle and repeats roughly every 24 hours. When your sleep cycle is thrown off it can have a significant negative impact! Try these simple steps to increase your sleep quality and support a balanced circadian rhythm:

1. Turn off all electronics 60-90 minutes before bed
2. Sleep in total darkness (wear an eye mask)
3. Give yourself time to wind-down and relax before bed
4. Focus on getting 8 hours of sleep

Stress
Stress is one of the leading contributors to illness, disease, and decreased wellness. The holidays can be a more stressful time for many of us. It is important to take a three-step approach to stress:
1. Decrease stress intentionally where you can
2. Manage the stress that you have through mindfulness, self-care and meditation
3. Apply tools and techniques to increase your capacity to deal with stress with things like proper sleep, rest, self-care, exercise and healthy nutrition
Mental and emotional wellbeing is a HUGE contributing factor for health (or lack of health). So create a plan to protect, honor and care for your mental and emotional wellness during the holidays.
Speaking of mental and emotional wellness…
Emotional health for the holidays
First, commit to approaching the upcoming season with the following mindset:
I can only change me, my perspective and how I experience things. And because I can change these things, I can experience the holiday season how I want to experience them.
Second, decide to proactively approach the holiday season with intention, attention & intentional action.
Intention, Attention & Intentional Action
Here are some additional ‘how to’ steps that you can take to create the THRIVING holiday season you desire, so grab a pen and a notebook and answer these questions as boldly and honestly as you can:
1. What DO you want?
Many times, people spend their time and energy focused on what they DON’T want…so what is it that you DO want to have, do or experience this holiday season? Remember to keep your answers focused on yourself, meaning do not list all the things you want other people or circumstances to be, do or behave like. Instead, list what YOU want to experience, do or have… these are the things that you will be able to impact and shift.
For example, I may want my crazy aunt Nancy to not be so critical of me. Since I certainly can’t control or change her, I would refocus my goal on what I can control…my mind set, my reactions, my experience of Nancy. What that could look like is; ‘if Nancy gets critical towards me I don’t want to lose my temper, I want to experience peace and loving thoughts no matter what anyone else behaves like’.
So now, make a list of what it is that you really, really want to have, do and experience this holiday season.
2. Ask yourself why, what is the motivation behind your wants and actions.
Next, take that list that you made and for each thing that you wrote down that you wanted to have, do and/or experience, ask yourself ‘WHY, what is the motivation behind my wants?’, write down your answers and be honest with yourself. You may be surprised at what you discover. The truth will set you free, free from negative emotions and beliefs or mind sets that keep you from what you want.
3. Write down your expectations and then edit them to be boundaries you set for yourself NOT for them.
First write down your expectations, expectations are like wants that we project with emotion attached to them, for example… I expect nice gifts or else it means I am not loved enough. Give yourself permission to rlet loose and write every expectation that you may have no matter how big, small, unrealistic, simple or outlandishly ridiculous it may be… write it all down in a list format.
Next, let’s take a look at boundaries. I used to think boundaries were something you told people that expressed what they could and could not do within a relationship with me. This could not be further from the truth, what I just described is ‘being controlling; not ‘setting a boundary’. Boundaries are the perimeters we set for ourselves with ourselves. It’s the agreements we make in order to lovingly take care of ourselves in the world and in relationships with others. So now that I have explained the difference take that list of expectations you have and write a boundary for yourself next to each.
This is an example of what it could look like:
1. I have an expectation that everyone will get along/ I set a boundary with myself that if people begin to fight that I will not participate and I will go for a walk.
2. I have an expectation that I will eat too much and feel terrible afterwards/ I will set a boundary with myself that I will eat whatever I want but I will eat small portions and then go for a long walk outside afterwards.
4. Go in ‘full’ not ‘empty’.
This is where getting serious about being proactive is the rubber meeting the road so to speak, if you want to THRIVE this holiday season STOP RIGHT NOW and plan some serious rest and renewal time ASAP! If you go into the season worn out, drained and on empty what do you have to offer yourself or the ones you love? You can’t write a check on an overdrawn bank account. Make some serious deposits now!
Write a few ideas for things you can do to replenish your energy and go into the season renewed and revitalized.
5. Make a self-care sandwich.

What is a sandwich? Well, you take two pieces of bread and put something in the middle, then you have a sandwich. What I am inviting you to do is to create a self-care sandwich around each and every holiday event throughout the season. The acts of self-care will be your bread (one on either side) and the holiday event will be the center.
This allows you to go in full as well as restore yourself before returning to life’s daily demands. This can look any way that you find helpful. One example is, say you go fly to visit family Friday thru Monday one week over the holidays. A good self-care sandwich could look like also taking Thursday and Tuesday off of work and having a pajama and movie marathon day at home. Self-care actions can be anything that help you feel recharged, renewed and relaxed.
Go ahead and write down your holiday event plans and then write down some ideas to create ‘self-care sandwiches’ around them.
6. Ask yourself what can I let go of in order to create more of what I do want?

Often people get very attached to the way they see things or their opinion about the way something is supposed to go. I invite you to let go of these types of beliefs and mind sets that may limit you from experiencing and creating a thriving holiday season. What do you need to let go of in order to create or experience more of what you DO want? It might be letting go of being right, or of being perfect, or of trying to fulfill or be what you think others want or need you to be. Or it may be something else.
Write a list of the things you need to let go of in order to create more of what you do want during the holidays. Then take a look at that list and ask yourself if you are truly willing to let that stuff go. Then hold yourself accountable to really let it go. You may have to remind yourself numerous times not to jump back on that old hamster wheel and take another spin or two round and round. That’s ok, just stick with your agreement with yourself to let it go, remind yourself and redirect your thoughts to what you do want to create instead.
7. Approaching it all in a balanced way.

When I was young, I would party on full blast and whatever the consequences were from lack of sleep, etc. I would simply deal with them when they came around… that was not a mature approach to celebration or to living life. When we are intentional and balanced, we get the outcome we want.
I invite you to budget, budget your time, energy, and money. Give yourself some parameters of what IS balanced celebration of these holidays for you. That may mean eating one cookie but not 20. It may mean buying smaller gifts or committing to fewer events. If you have celebrated at least a few holidays in your life you probably have some idea what has felt unbalanced or ‘over the top’ or has led to negative results and what has felt balanced and positive.
Write about what you feel would be balanced for you during this holiday season. Make a game plan! May you experience joy, love, peace and balance this holiday season exactly the way you desire it to be!
In Wellness,
Dr. Rachel

LGBTQ+ Wellbeing

June is Pride Month and I wanted to weigh in and share some information as well as a few tips for those within the LGBTQ+ community (and those who are allies) on whole person health and wellbeing for the LGBTQ+ community.

According to the Office of Disease Prevention and Health Promotion, ‘Research suggests that LGBT(Q+) individuals face health disparities linked to societal stigma, discrimination, and denial of their civil and human rights. Discrimination against LGBT persons has been associated with high rates of psychiatric disorders,1 substance abuse,2, 3 and suicide’. As allies it is important that we create safe spaces and support for those within the LGBTQ+ community to heal and thrive’. For those who identify as LGBTQ+, learning additional tools to support whole person wellbeing in a way that feels helpful, inclusive and safe is key. Below are a few tips to increasing whole person wellbeing for those within the LGBTQ+ community:

1. Self-Acceptance, Self-Love & Self-Care

Acceptance, unconditional love and care is something that many people within the LGBTQ+ community have unfortunately not been given. Growing and practicing self-acceptance, self-care and self-love is a powerful support to mental, physical, emotional and even spiritual wellbeing. When it comes to making progress in this area it takes intentional actions, it is a process. Self-care, self-acceptance and self-love may look different in different seasons of life. Sometimes finding your way to the next version of yourself after a huge transition is bumpy, it is supposed to be, life is a grand experiment.

Love yourself and practice unconditional acceptance of yourself right where you are. Try hanging a metaphorical ‘under construction’ sign on yourself and give yourself permission to BE IN PROCESS. This stuff takes time. Remember that you are not broken. You do not need to fix yourself or change yourself in order to be worthy of love & acceptance. Your true self is perfect. Be kind to yourself.

2. Mental & Emotional Health Support

Mental and emotional strains on the LGBTQ+ community are real and often significant. Getting a system of helpful and effective support around you (or a loved one experiencing challenges) is so important to overall wellbeing. Don’t wait until you are in crisis, create the support you need and be proactive and increasing wellbeing!

Symptoms of mental and emotional challenges can be as mild as low energy or not feeling like yourself or as severe as loss of interest in activities, problems sleeping, feeling sad or depressed most of the day, changes in appetite, social and emotional distancing (withdraws or hibernating), weight gain, restlessness, anxiety, insomnia, feelings of hopelessness or increased negative self-image and even thoughts of death or suicide.

If you are experiencing one or many of these symptoms your body and emotions are sending you a message… it is time to get support through mental health practitioners trained to diagnose and treat depression as well as practitioners who specialize in changes in diet, mindset, exercise and even other lifestyle changes that either a life coach or wellness coach can help you with.

Get tools to address mental and emotional health and wellbeing by working with a therapist, life coach or mental health practitioner – to schedule a session online with one of the practitioners on the ModiHealth platform visit Modihealth.com

Get Immediate Help Now…
If you or someone you know is in immediate distress or is thinking about hurting themselves, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK (8255) or the toll-free TTY number at 1-800-799-4TTY (4889). You also can text the Crisis Text Line (HELLO to 741741) or go to the National Suicide Prevention Lifeline website.

3. Creating Safe Community & Chosen Family

Unfortunately for many LGBTQ+ the family and community that they are born into proves to be less than a safe and loving space. This is why iyt is even more important for those within the LGBTQ+ community to build and create their own tribe, their own chosen family and safe community.

Create the time and space to connect with safe and accepting people in order to participate in safe community and chosen family in a true, meaningful positive way. Do this in a way that works for you and helps you feel connected, loved, accepted and included.

4. Honoring Your Boundaries

A yes or a no can have a significant effect on how we create what we experience in life. Often this is approached unintentionally from a place that is not rooted in self-love or honesty with oneself. When we say yes to something, we are aligning ourselves with that. A yes is also an invitation for it to be in your life and in a sense, it is agreeing with it. A person, place, thing or situation such as a request or voiced expectation from a loved one, diagnosis from a doctor or even an invitation to go on a date, gives us the opportunity to be intentional about what we allow and create in our lives.

We have all heard the famous saying ‘be true to thine self’ – however many of us don’t realize the consequences and disconnection from self we experience when we choose to say yes when our truth is a no. Boundaries are helpful in managing this effectively.
Setting healthy boundaries and honoring them in a loving and kind way leads to decreased stress, which in turn supports optimal immune system function. When you are setting and honoring boundaries you are practicing self-care and self-love, not only for your emotional well-being but also for your health.
Keep in mind that setting boundaries is not listing rules for someone else to follow. Boundaries are most healthy and effective when we set them with yourself. For example, if you set a boundary with yourself to not lose your temper and blow up at loved ones, it is up to you and you alone to honor that boundary. Maybe you honor that boundary by noticing when you are approaching the end of your rope and choosing to take a walk and calm down before speaking.

I used to think boundaries were something you told people and were things that expressed what they could and could not do within a relationship with me. This could not be further from the truth, what I just described is ‘being controlling; not ‘setting a boundary’. Boundaries are the perimeters we set for ourselves with ourselves. It’s the agreements we make in order to lovingly take care of ourselves in the world and in relationships with others.

5. Self-Advocating

I wish that we lived in a world where LGBTQ+ were completely accepted, treated equally and did not have to advocate for basic human rights. Unfortunately, we are not there yet and both advocating for yourself and advocating for others is key to achieving progress.

Advocating for yourself is a critical life skill, one that will serve you in all areas; health, relationships, career, etc. Speaking your truth in love and confidence is not only something that will produce results of increased wellbeing, but it is also very impowering. It is ok so say, ‘I hear what you are saying, however, it is not helpful’ or ‘That does not feel true to me’ or ‘Your opinion on my life is unimportant and should not dictate my human rights and equal treatment’ are completely acceptable responses when coming in contact with someone else projecting their beliefs, opinions and unconscious biases at you. Ask for what you need.

6. Safe & Supportive Healthcare

Instead of healing, many healthcare institutions, doctors, hospitals, and medical information have left the LGBTQ+ community misinformed, underserved, and unwell due to inequality and unconscious biases. In order to be healthy today, we MUST all take personal responsibility for our own health and wellness, and the management of ALL its pieces. For those within the LGBTQ+ community finding safe and supportive healthcare providers is incredibly critical. To take ownership of your health means finding the right care team. Interview doctors, mental health practitioners and other wellness practitioners to make sure that they have experience working with LGBTQ+ and will provide excellent care, understanding and support. It is absolutely ok to fire your doctor and seek out treatment from one who honors and respects you.

At ModiHealth ALL practitioners are vetted and hired to provide safe and inclusive care for all people no matter what gender, religion, race or sexual orientation that they are. To find a practitioner to support you virtually visit Modihealth.com

Cited articles:

https://www.healthypeople.gov/2020/topics-objectives/topic/lesbian-gay-bisexual-and-transgender-health

https://www.cnet.com/how-to/june-is-pride-month-2021-lgbtq-events-parades-and-more/

Prebiotics & Probiotics

Is everyone you know on the probiotic band wagon? Here’s why… they are the power houses of gut health & even your wellbeing! You may be confused about what probiotics are and what they do. You may have even heard of probiotics and now find yourself even more confused.

What is the difference between prebiotics and probiotics?

Probiotics are live (good) bacteria

Prebiotics are food that support the good bacteria in your gut, this is like fertilizer for a garden. They serve as food for the probiotics (good bacteria). They are indigestible fibers (by humans) that are fermented (by bacteria) along the GI tract.

Do you need both? Yes! They both work together and support the human body’s production and maintenance of healthy bacteria and microorganisms.

Foods rich in prebiotics

Asparagus
Bananas
Apples
Oat Groats (whole), and steel-Cut Oats
Dandelion Greens
Flaxseed
Leeks
Garlic

Foods rich in probiotics

Sauerkraut
Pickles
Pickled beets
Kombucha
Yogurt
Acidophilus Milk
Kimchi
Kefir

May your gut be filled with health and proper amounts of both pre and probiotics!

In Wellness,

Dr. Rachel

The Mind-Emotion-Gut Connection

Science is FINALLY catching up to ancient health and wellness knowledge used for thousands of years to both prevent and cure illness and disease. This new paradigm for health has been coined the mind-body movement. Yet, it is only partially beginning to express the deep connection between the mind and the body. We now know that there is a mind-body-emotion connection that impacts our health and wellbeing.

Our mind and our internal thought life create thoughts and thought patterns that then begin to be experienced in the body as emotions. These thoughts and emotions then manifest or materialize within the body impacting health on a cellular level.

Negative thoughts and emotions cause acidity which leads to an imbalance in proper gut function, causes inflammation and a decrease in overall gut health. Since we know that gut health is directly linked to the health of numerous other systems and organ function within the body such as the brain, immune system and entire digestive system function, working towards healing negative thought patterns and processing as well as clearing negative emotions has a powerful impact!

Most of us do not learn effective ways to address our internal landscape, both negative thoughts and negative emotions. This is why taking accountability and seeking to learn new tools and techniques will empower your future health.

When our gut is out of balance it begins to not only negatively effect our physical health but also mental and emotional health. So the cycle of negative thoughts-negative emotions-gut imbalances ends up spinning out of control and feeding the continuation of this cycle which can lead to or trigger symptoms of anxiety and depressions.

If you struggle with mental and emotional health issues, please get the support you need from a professional and also look deeper into your nutrition and gut health as well.

In Wellness,

Dr. Rachel

A Dose of Healing… From Nature?

That’s right, nature delivers a power packed shot of medicine! We are wired to spend time moving our bodies, breathing fresh air, being around trees, grass and beautiful landscapes. But so often us modern busy-bees spend time outdoors, away from computer screens WAY less frequently then our health and wellbeing calls for.

Did you know that most Americans have lowered levels of vitamin D which can lead to depression, lack of energy and even a decreased immune system? That’s right we NEED sunshine. We also need nature. Being in nature reduces anxiety, anger, fear, and stress and increases feelings of wellbeing and happiness. All of which increase our immune system function AND support our parasympathetic nervous system.

The parasympathetic nervous system is one of three divisions of the autonomic nervous system. Sometimes called the rest and digest system, the parasympathetic system conserves energy as it slows the heart rate, increases intestinal and gland activity, and increases gut health, digestion, decreases internal inflammation and acidity.

Exposure to the outdoors not only makes you feel better mentally and emotionally, it increases your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones in addition to the benefits of the parasympathetic nervous system.

Research shows that being in nature can reduce stress significantly, which in turn also positively impacts our bodies wellness through how your nervous, endocrine, and immune systems are working. Furthermore, there is a body of evidence, proving what we all know to be true: nature is good for us and has both long and short term mental and physical health benefits.

Some additional health benefits of being out in nature”

Produces feelings of calmness & clarity
Boosts energy
Positively impacts your vision
Sunlight helps reduce pain
Stimulates brain function

Being in nature for only 20-30 minutes a day has a hugely positive impact on physical, emotional and mental health and wellbeing. It fights depression and anxiety and improves inner peace.

For all of these reasons, as a Doctor of Natural Medicine I highly recommend that people spend more time outdoors, in nature. Try to make it a daily practice. Incorporate nature into your mindfulness and spiritual practices as well as your health and self-care rituls.

The Importance of Emotional Detox and Cleansing

We have all heard of cleanses and detox programs for the body. But what about our emotions??? Yes, our heart can become highly toxic and effect not only our emotional and mental wellbeing and health, it can have a massive negative impact on our physical and spiritual health as well.

First, it is important to understand what is toxic to the heart (emotional system; emotions, relationships with self and others). Here are a few:

Heavy metals and toxins – yes these create toxicity that impacts our emotions!
Stress (mental, physical & emotional stress)
Stuck or unprocessed negative emotions (such as anger, resentment, fear, guilt & shame)

How these toxic things effect the the heart (emotional system; emotions, relationships with self and others) –

Negative and toxic emotions and relationships (with yourself and with others) impact emotional, mental and physical health significantly! They even change your body Ph. level and the ability to digest and absorb nutrients properly
Can trigger negative DNA markers
Decreases immune system function
Can (when emotions are suppressed or stored long-term) lead to diseases such as cancer and heart conditions
Impact your ability to speak your truth in a kind and loving way, as well as to create and maintain healthy boundaries
Decrease the brains ability to remain emotionally balanced
Decrease the ability to react appropriately
Decreases your ability to show up for yourself and others at your best
Gut issues

Detoxing and cleansing the the heart (emotional system; emotions, relationships with self and others) requires both an outside-in approach AND an inside-out approach simultaneously!

Outside-in detoxing requires behavior changes in HOW you react outwardly to negative emotions, releasing negative emotions (or clearing them), supplements and nutritional changes to eliminate toxins and also new, healthier choices as well as honoring your boundaries through action.

Inside-out emotional detoxing requires learning new tools (and applying them) to increase balance in your thought life, resolving core emotional issues, changing HOW you process emotions & forgiveness.

What are some of the benefits that you can experience after detoxing and cleansing the heart (emotional system; emotions, relationships with self and others) –

More fulfilling & harmonious relationships with self and others
Optimized immune system
A more balanced emotional life
Decrease in depression & anxiety symptoms
Ability to respond to negative emotions in a healthier way
More joy!

I am so passionate about cleansing and rebalancing the WHOLE self; mind, body, heart & spirit that I created a FREE 30-Day program in partnership with Nupeutics Naturals. You can enroll HERE

Cart