Corneal Ulcer: Prevention and Care Tips

I take advantage of every opportunity to learn from my experiences and share them with others.  My recent troubles with a corneal ulcer are no different.  The healing time for a corneal ulcer can vary depending on the severity and cause. Most minor corneal ulcers can heal within a few days to a week with appropriate treatment. However, more severe ulcers, especially those involving deeper or more extensive damage, may take several weeks to resolve completely. Recovery time also depends on factors like the type of infection (bacterial, viral, or fungal), overall eye health, and how quickly treatment was initiated.

I was plagued by delayed care and inappropriate treatment, which likely led to a severe ulcer.  It has been painful. My goal is to spare you from the same trouble. 

What is a Corneal Ulcer?

Corneal ulcers are open sores on the outermost, clear layer of the eye. They often result from infections, trauma, or extended contact lens wear. If left untreated, they can lead to severe complications, including vision loss.

How do you prevent a Corneal Ulcer?

1. Practice Good Eye Hygiene

   Always wash your hands thoroughly before touching your eyes or handling contact lenses. DON’T—I repeat—DON’T flush your eyes with tap water if you scratch or mechanically injure them.

   NOTE: Tap water is not sterile and can contain microorganisms, including bacteria and amoebae, such as *Acanthamoeba*. This microorganism can cause severe eye infections, especially when it comes into contact with the cornea. Contact lens wearers are particularly at risk because tap water can adhere to the lenses, creating an environment for these pathogens to thrive. Using tap water to rinse lenses or as an eye wash can introduce these harmful agents, potentially leading to severe conditions like *Acanthamoeba* keratitis, which is challenging to treat and can result in vision loss. Always use sterile, saline solutions or prescribed eye care products to ensure eye safety.

2. Practice Safe Contact Lenses Use 

   If you wear contact lenses, follow proper care routines diligently. Avoid wearing lenses overnight, clean them with appropriate solutions, and replace them as your eye care provider recommends. Again, never use tap water to rinse lenses, as it can introduce pathogens.

3. Address Eye Irritation Promptly

   If you experience any redness, pain, or sensitivity to light, do not ignore it. Seek medical attention as soon as possible. Early intervention can prevent minor irritation from escalating into a serious issue like a corneal ulcer.

4. Avoid Rubbing Your Eyes

   Rubbing your eyes can cause micro-abrasions on the cornea, which can become entry points for bacteria. If your eyes are itchy or irritated, use sterile eye drops or consult your doctor.

5. Keep Eye Drops Handy

   Preservative-free artificial tears can help keep eyes moist and comfortable, especially if you’re prone to dryness or work in environments that strain your eyes.

6. Maintain Regular Eye Exams

   Regular check-ups with an eye specialist can help catch potential problems early and ensure that your eyes remain healthy.

My own experience with a corneal ulcer underscored how quickly an eye issue can become severe. By adopting these practices, patients can significantly reduce the risk of eye infections and ulcers. As always, if you have any general or eye health concerns, do not hesitate to reach out for professional guidance. Your vision is invaluable—protecting it should always be a priority.

Naturopathic Strategies for Optimal Gut Health (Part 3)

In the previous two posts of this series, we explored the importance of gut health and common gut health issues. This final installment will focus on naturopathic strategies to maintain and improve gut health. These holistic approaches support the body's natural healing processes and promote overall wellness.

1. Diet and Nutrition

Balanced Diet: A diet rich in whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, supports gut health. These foods provide essential nutrients and fiber that promote a healthy microbiome.

·   Prebiotic and Probiotic Foods:

• Prebiotics: Foods like garlic, onions, bananas, and asparagus feed beneficial gut bacteria.

• Probiotics: Fermented foods like yogurt, kefir, sauerkraut, and kimchi introduce beneficial bacteria into the gut.

·   Avoiding Inflammatory Foods: Reducing or eliminating processed foods, excessive sugar, artificial sweeteners, and alcohol can decrease inflammation and support gut healing.

2. Hydration

Staying well-hydrated is crucial for digestive health. Water helps break down food, absorb nutrients, and prevent constipation.

3. Stress Management

Chronic stress can negatively impact gut health by altering gut motility and increasing intestinal permeability. Naturopathic approaches to stress management include:

• Mindfulness and Meditation: Practicing mindfulness can reduce stress and improve gut function.

• Exercise: Regular physical activity helps manage stress and promotes healthy digestion.

• Adequate Sleep: Quality sleep is essential for overall gut health.

4. Herbal Remedies and Supplements

·   Digestive Enzymes: These can help break down food more efficiently and improve nutrient absorption.

·   Herbal Teas: Teas like ginger, peppermint, and chamomile can soothe digestive discomfort and support gut health.

5. Regular Exercise

Physical activity stimulates intestinal contractions, aiding in the movement of food and waste through the digestive system. Aim for at least 30 minutes of moderate exercise most days of the week.

6. Personalized Care

Every individual's gut health needs are unique. Working with a naturopathic doctor can help you identify specific issues and create a personalized treatment plan. This may include:

• Food Sensitivity Testing: To identify and eliminate trigger foods.

• Comprehensive Stool Testing: To assess the microbiome and detect imbalances or infections.

• Customized Treatment Plans: Tailored to your specific health concerns and goals.

Conclusion

Maintaining optimal gut health is a holistic process that involves diet, lifestyle, and personalized care. Understanding the importance of gut health and implementing naturopathic strategies can support your digestive system and enhance your overall well-being. Remember, a healthy gut is the foundation of a healthy body and mind.

Don’t Ignore a Urinary Tract Infection (UTI): Why Early Treatment Matters

I like to tell patients that there are two things they need to be careful about as they get older - urinary tract infections (UTIs) and hip fractures. Well, I must officially be older.  UTIs are common, but they shouldn’t be ignored, regardless of age.. Prompt treatment can prevent complications and keep you feeling your best. This post comes from both personal and clinical experiences.  I will walk you through the importance of recognizing UTI symptoms and acting quickly.  I ignored these symptoms early on and had I not been keenly familiar with the signs of a severy bodily infection, I might not be writing this to you today. 

What is a UTI?

A UTI occurs when bacteria, usually (but not always) Escherichia coli (E. coli), enter the urinary system, which includes the urethra, bladder, ureters, and kidneys. Though more common in women, UTIs can affect anyone. They are typically categorized as:  

1. Lower urinary tract infections -  affecting the bladder and urethra.  

2. Upper urinary tract infections -  involve the kidneys and can become serious and potentially life-threatening if left untreated.  

Common Symptoms of a UTI (all or some may be present)

• A frequent, urgent need to urinate—even when little comes out  

• Pain or burning during urination  

• Cloudy, dark, or foul-smelling urine  

• Pelvic or lower abdominal discomfort  

• Blood in the urine  

• Fatigue or fever (especially with more advanced infections)  

Why Prompt Treatment is Essential 

1. Preventing Kidney Infections: If untreated, a UTI can spread from the bladder to the kidneys, resulting in pyelonephritis. Kidney infections are severe and can lead to permanent damage, hospitalization, or even sepsis—a life-threatening condition in which the infection spreads to the bloodstream. 

2. Avoiding Recurrent Infections: Delaying treatment or improper management can lead to recurrent UTIs, which are frustrating and affect quality of life. Chronic bladder inflammation, known as interstitial cystitis, is another potential outcome of untreated or frequent infections.  

3. Protecting Pregnant Patients: During pregnancy, untreated UTIs can cause serious complications, including preterm labor, low birth weight, and preeclampsia. Regular prenatal care, including UTI screenings, is essential to ensure the health of both mother and baby.  

4. Reducing Antibiotic Resistance: Starting treatment early reduces the chance of needing stronger medications later. Waiting too long or stopping antibiotics prematurely can encourage antibiotic-resistant bacteria, making future infections harder to treat.  I strongly recommend obtaining a urine culture any time you have a UTI to ensure the proper treatment is provided.

5. Preventing Sepsis and Emergency Situations: UTIs that spread beyond the urinary system can cause sepsis, a medical emergency. Sepsis requires immediate intervention and can be life-threatening if not addressed in time.  

When to See a Doctor

If you experience any UTI symptoms, don’t wait to seek care. Schedule an appointment if you notice:  

• Fever, chills, or back pain (possible kidney involvement)  

• Blood in your urine  

• Persistent symptoms, despite home remedies  

• Symptoms in higher-risk individuals, such as pregnant patients, infants, or the elderly  

At Seeds of Health Direct Primary Care, we strive to make it easy for you to access care when you need it.

Prevention Tips  

• While UTIs aren’t always preventable, these practices can help lower your risk:  

• Drink plenty of water and urinate frequently.  

• Wipe from front to back after using the bathroom.  

• Urinate soon after sexual activity.  

• Avoid irritating products, such as scented sprays.  

• Wear breathable cotton underwear and avoid tight clothing.  

• Drink 2.7 oz of diluted pure cranberry juice daily if you have history of UTIs

UTIs may seem like minor annoyances, but they can quickly escalate if ignored. Acting early helps you avoid complications, ensures faster recovery, and keeps your body healthy. Trust me (as both a patient and dcotor),  don’t let a UTI linger—if you notice symptoms, reach out right away.  

Decoding Ultra-Processed Foods: How They Impact Your Health and Wellness

I just realized that my patients and friends may not know what I mean by processed food. I thought I was being clever when I explained it this way: eat food that came directly from the ground or survive by eating something that grew from the ground. I am up against a robust industry whose primary objective is to increase profits by using food science to manipulate our taste preferences and cravings, using news, media, and tainted research to confuse us.

Fortunately, I am not easily discouraged.

So, what is Processed Food?

Processed food is any food that has been altered from its original form. This change could be as simple as cutting, cooking, or freezing the food. However, the processed foods I am referring to have been altered from their natural state by adding preservatives, flavors, nutrients, salt, sugar, fats, or other chemicals.

But, did you know that the Academy of Nutrition and Dietetics ranks processed foods from “minimally processed” to “highly processed”? 

1. Minimally Processed 

1. Examples are bagged spinach or pre-cut fruits.

2. Process: These foods are cleaned, cut, or packaged for convenience but retain most of their natural form and nutritional value

2. Moderately Processed: 

1. Examples are foods that have been canned, frozen, or dried, such as canned beans or frozen vegetables. 

2. Process: some ingredients may be added but are generally close to their original state.

3. Heavily Processed (AKA Ultra-processed Foods - UPF)

1. Examples

• Drinks: Soda, energy drinks, sports drinks, and some alcoholic drinks 

• Snacks: Chips, cookies, crackers, and candy 

• Breakfast: Sweetened breakfast cereals and bars 

• Desserts: Ice cream, cakes, and cookies 

• Meat: Processed meats like lunch meats, hotdogs, bacon, sausage, and jerky 

• Bread: Packaged bread, hamburgers, and hot dog buns 

• Pasta: Premade pastas ready for the microwave 

• Other: Pastries, instant soups, and pre-prepared pizzas

2. Process: These foods usually have added sugars, salts, fats (in the form of seed oils), and artificial ingredients. They may also undergo multiple processes (extrusion, molding, milling, etc.), contain many added ingredients, and are highly manipulated.   

Ultra-processed foods should be avoided at all costs. Seed oils (Canola oil, Corn oil, Cottonseed oil, Grapeseed oil, Safflower oil, Soybean oil, Sunflower oil, Rice bran oil, Peanut oil, and Linseed oil) should be avoided at all costs. Anything with added sugar and salt should be avoided.  Unfortunately, more foods fall into this category than most people realize (additional examples of ultra-processed foods include biscuits, carbonated drinks, fruit-flavored yogurts, instant soups, and some alcoholic drinks, including whisky, gin, and rum).

Why does this matter?

The more ultra-processed foods we eat, the poorer the overall nutritional quality of our diet. A large study conducted over 19 years showed a 31% higher mortality rate for the highest versus lowest consumers of ultra-processed food from conditions including, but not limited to, Type 2 diabetes, cardiovascular disease, and dementia. Recent data also shows that 57% of caloric intake in adults comes from ultra-processed foods, and it's even higher for our children, with 67% of their daily calories coming from ultra-processed foods.

Ultra-processed foods are engineered to promote overconsumption, inevitably leading to weight gain. To add insult to injury, they also often contain harmful ingredients that accumulate over time and take a significant toll on our mental and physical health. Ultra-processed foods are linked to increased rates of Type 2 diabetes, cardiovascular disease, stroke, dementia, colon cancer (and some others), premature death, and shortened health span. 

How to Make Better Choices

If your food has a label, read it! Food manufacturers are counting on consumers not to turn over packages and look at the nutrition labels. Jump straight down to the ingredient list. If the list is long, then it is ultra-processed. It is ultra-processed if it contains ingredients you do not recognize, cannot pronounce, or would not find in a home-cooked kitchen.  

Cutting out all processed foods may not be feasible for most people reading this. So, instead of totally eliminating these foods, consider balancing your diet. Make sure there are minimally processed foods in there, too—eat fruit and vegetables with your meals and drink water instead of sugary drinks—and try to fit in time over the week for home cooking.

Cutting down on processed foods will make room for whole foods like fruit and vegetables, fish, unsaturated oils, nuts, and seeds. Here are some swaps to get you started: 

• Instead of flavored yogurts with added sugar or sweeteners, choose plain yogurt and add your chopped fresh, frozen, or dried fruit for sweetness.

• Instead of buying sauces or ready meals, cook your favorites in larger amounts at home and freeze the extra portions for another day.

• In the morning, have home-cooked oatmeal, overnight oats, or chia seed pudding with fruit and nuts instead of sugary, low-fiber breakfast cereals or oatmeal packets.

Be wary of deceptive food marketing and advertising. Ultra-processed foods are often marketed as “healthy,” “natural,” and “organic.” While these words may describe the original ingredients, they don’t refer to the process of how the food was made. So it’s buyer beware. Remember, an organic, natural cookie is still an ultra-processed cookie!

In summary, not all processed food is terrible, but choosing wisely for a healthier lifestyle is essential. If you are struggling with diabetes, PCOS, weight loss, anxiety, depression, inability to focus, body aches, inflamed joints, “IBS,” or fatigue (to name a “few” that can be attributed all or in part to diet), consider looking at your food choices before reaching for a new supplement or taking a new prescription medication.

Common Gut Health Issues and Their Impact on Wellness (Part 2)

Introduction

In the first part of our series, we discussed the importance of gut health from a naturopathic perspective. Now, let’s delve into common gut health issues and their far-reaching impacts on our overall well-being. Understanding these conditions can help us identify symptoms early and seek appropriate treatment.

1. Irritable Bowel Syndrome (IBS)

IBS is a common disorder that affects the large intestine, causing symptoms like cramping, abdominal pain, bloating, gas, and diarrhea or constipation. Stress, diet, and hormonal changes can exacerbate IBS. Naturopathic treatments often focus on dietary changes, stress management, digestive capacity, gut flora imbalance, and reducing inflammation.

2. Small Intestinal Bacterial Overgrowth (SIBO)

SIBO occurs when there is an abnormal increase in the number of bacteria in the small intestine. This can lead to nutrient malabsorption, bloating, gas, diarrhea, and/or constipation. Treatment may include antibiotics, but naturopathic approaches emphasize dietary changes, herbal antimicrobials and gut healing to restore balance.

3. Leaky Gut Syndrome

Leaky gut syndrome is another name for increased intestinal permeability, where gaps in the intestinal lining allow toxins, microbes, and undigested food particles to enter the bloodstream. This can trigger inflammation and contribute to autoimmune diseases. Healing leaky gut often involves removing inflammatory foods, repairing the gut lining with specific nutrients, and restoring a healthy microbiome.

4. Food Sensitivities and Allergies

Food sensitivities and allergies can cause a range of digestive symptoms, including bloating, gas, diarrhea, and abdominal pain. Identifying and eliminating trigger foods, followed by a gradual reintroduction, can help manage these conditions. Naturopathic doctors may also use food sensitivity testing to guide dietary recommendations.

5. Gastroesophageal Reflux Disease (GERD)

GERD occurs when stomach acid frequently flows back into the esophagus, causing heartburn and irritation. Lifestyle, dietary changes, and natural remedies like herbal teas and digestive enzymes can relieve and prevent further complications.

The Systemic Impact of Gut Issues

Gut health issues do not just affect the digestive system; they can have systemic impacts on our health, including:

• Mental Health: Poor gut health can contribute to anxiety, depression, and cognitive difficulties due to the gut-brain connection.

• Skin Conditions: Issues like acne, eczema, and psoriasis can be linked to an unhealthy gut.

• Autoimmune Diseases: Leaky gut syndrome and imbalanced microbiomes can trigger or worsen autoimmune conditions.

• Chronic Inflammation: Persistent gut issues can lead to chronic inflammation linked to diseases like heart disease and diabetes.

• Hormonal imbalances: The gut microbiome plays a vital role in breaking down and eliminating hormones from the body, especially estrogen. Poor gut health can increase the risk for estrogen-related diseases like PCOS, endometriosis, and fibroids.

Conclusion

Understanding common gut health issues and their broad impacts on our health is essential for effective management and treatment. In the final part of this series, we will explore naturopathic strategies for maintaining and improving gut health.

How DPC Patients Use Insurance (If they have it…)

Direct Primary Care (DPC) is a healthcare model where patients pay a monthly or annual membership fee directly to their primary care provider. This fee covers most primary care services without insurance claims, such as routine check-ups, preventative care, and some minor procedures. It seems pretty straightforward. However, potential patients often want to know how to utilize their health insurance alongside DPC for other healthcare needs.

Using Health Insurance with DPC

While DPC practices don’t bill insurance for primary care services, patients can still use their insurance for services that fall outside the scope of DPC. Here’s how:

1. Specialist Visits: DPC covers primary care services and can often address needs that you may have historically consulted a specialist for (e.g. seeing ENT to get ears flushed…). But if you need to see a specialist (such as a cardiologist or dermatologist), your insurance can be used to cover these visits. There are DPC specialists; they just are not as common yet (especially not in my market).

2. Hospitalization and Emergency Care: If you require emergency care or hospitalization, your insurance can help cover those costs. This is an excellent use of insurance - providing financial protection for these high-cost services.

3. Prescription Medications: Many DPC practices (including ours) offer discounted prices on common medications, but for more expensive or specialized drugs, you can still use your insurance to cover the cost. This helps reduce out-of-pocket expenses for prescriptions that fall outside of primary offerings.

4. Diagnostic Tests and Imaging: Routine lab work may be included or offered at a significantly reduced price with your DPC membership, but for advanced diagnostics like MRIs, CT scans, or specialized tests, you can use your insurance to help cover these costs …. OR, if available, we can refer you to a CASH based imaging center.

Many DPC patients opt to combine their membership with a high-deductible health plan (HDHP). This type of insurance usually has lower premiums, and the DPC model handles the day-to-day care, helping to reduce out-of-pocket spending on smaller health issues. The HDHP can then be used for major medical events, hospitalizations, or specialized care.

While Direct Primary Care shifts much of your day-to-day care outside the traditional insurance model, health insurance remains useful for covering specialized care, emergencies, and high-cost treatments. DPC and insurance can complement each other, providing a well-rounded healthcare solution.

The Importance of Sleep: Why Rest is Essential for Health and Well-Being

In my youth, I placed less value on sleep than now. I once prided myself on pulling all-nighters or staying up into the wee hours and waking up early for school or a shift at work. These days are different. I will choose sleep over almost anything. For many adults, sleep is a luxury often replaced by long work hours combined with parenting responsibilities or a laundry list of other activities that one may or may not have control over. Many different times, sleep is sacrificed unnecessarily. In this post, I hope to highlight why we should all prioritize sleep over extra screen time or a late-night activity that is anything but necessary. 

Why Sleep Matters

Sleep is not just about recharging your energy levels; it's a critical period when your body and mind undergo essential maintenance and repair. During sleep, your brain processes the day's information, consolidates memories and clears out toxins like beta-amyloid (Aβ) and tau proteins, which otherwise break down Neural connections over time. During fully regenerative sleep, your body heals and regenerates tissues, builds muscle, and strengthens the immune system.

Key Benefits of Adequate Sleep

1. Mental Clarity and Focus: Quality sleep enhances cognitive function, helping you think more clearly, make better decisions, and improve concentration. 

2. Emotional Balance: Sleep plays a vital role in regulating emotions and reducing stress. Without enough sleep, you're more likely to experience mood swings, anxiety, and even depression.

3. Physical Health: Sufficient sleep helps regulate vital bodily functions, such as metabolism and hormone levels, reducing the risk of chronic illnesses like obesity, diabetes, and heart disease.

4. Longevity: Consistent, quality sleep is linked to a longer life. It keeps your heart healthy, lowers blood pressure, and reduces inflammation.

5. Cognitive decline: Multiple studies have demonstrated a significant association between sleep disturbances and an increased risk of dementia. Short sleep duration (≤6 hours) in midlife is associated with a higher risk of late-onset dementia, with persistent short sleep duration at ages 50, 60, and 70 increasing dementia risk by approximately 30%. Huang et al. identified a U-shaped relationship between sleep duration and dementia risk, with the lowest risk observed at around 7 hours of sleep per day. This finding is consistent with other studies that suggest insufficient and excessive sleep durations are detrimental to cognitive health.

Sleep is far more than just downtime for your body and mind—it's an essential process that impacts every aspect of your health. Once you have ruled out the need for medical or psychological causes for disruptive sleep patterns, it is vital that you intentionally prioritize sleep. By doing so, you're not just improving your daily performance but investing in your long-term health and happiness. So, make sleep a non-negotiable part of your routine, and reap the benefits of a well-rested life. Strive for 7 to 8.5 hours a day.

My next blog post discusses interventions and treatment for medical psychological problems that may be in your sleep.

Sleep, Physical Activity, Sedentary Behavior, and Risk of Incident Dementia: A Prospective Cohort Study of 431,924 UK Biobank Participants.

Huang SY, Li YZ, Zhang YR, et al.

Understanding Gut Health: The Naturopathic Perspective (Part 1)

Introduction

As a Licensed Naturopathic Doctor (ND), I emphasize the importance of gastrointestinal (GI) health as a cornerstone of overall wellness. Our gut is not just a digestive organ; it's a complex system that influences many aspects of our health, from immunity to mental clarity. In this three-part blog series, we will delve into the significance of gut health, explore common gut issues, and discuss naturopathic approaches to maintaining a healthy gut.

The Gut: Our Second Brain

The gut is often called our "second brain" due to the vast network of neurons lining the digestive tract, known as the enteric nervous system. This complex system communicates with our brain, affecting our mood, stress levels, and cognitive functions. This gut-brain connection highlights why gut health is crucial for mental well-being.

The Microbiome: A World Within Us

Our gut is home to trillions of microorganisms, including bacteria, viruses, and fungi, collectively known as the gut microbiome. These microorganisms play vital roles in digestion, nutrient absorption, and the production of essential vitamins. A balanced microbiome supports a healthy immune system and protects against harmful pathogens.

The Immune System’s Gatekeeper

Approximately 70% of our immune system resides in the gut. The gut-associated lymphoid tissue (GALT) acts as a barrier, preventing harmful substances from entering the bloodstream while allowing beneficial nutrients to pass through. A healthy gut is essential for a robust immune response and protection against illnesses.

Signs of an Unhealthy Gut

Understanding the signs of an unhealthy gut can help you take proactive steps toward improvement. Common symptoms include:

• Bloating and gas

• Nausea or abdominal pain

• Constipation or diarrhea

• Food intolerances

• Fatigue and sleep disturbances

• Skin issues like acne or eczema

• Hormonal imbalances like heavy or painful periods

Recognizing these signs early can prevent more severe health issues down the line.

Conclusion

In naturopathic medicine, we view the gut as a central hub of health and disease. By understanding the fundamental role of the gut, we can appreciate the importance of maintaining its health. In the next part of this series, we will explore common gut health issues and how they can impact overall wellness.

Understanding the Latest Dietary Recommendations for Cholesterol

Cholesterol is something I talk about often with patients. I check the lipid profiles of every adult and adolescent patient at least once and frequently annually.  This has mostly stayed the same, but my explanations have changed quite a bit. Cholesterol has long been the gold standard for determining a patient’s risk of new or recurrent heart disease, strokes, etc. Until recently, it was thought that dietary cholesterol directly impacted blood cholesterol levels, leading to increased risks of these diseases. However, recent research has shifted this perspective and my approach to counseling and management. 

The Shift in Focus

The amount of cholesterol consumed from food (dietary cholesterol) has a much smaller impact on blood cholesterol levels than once believed. So, what influences your cholesterol, and does cholesterol still matter? Well, simply put, your WHOLE diet influences cholesterol. And yes, cholesterol still matters, but not the Total Cholesterol.  Pshhht.  The numbers you need to worry about are LDL-C, Lipoprotein (a), and Apolipoprotein B (apoB). I’ll break these numbers down in another article; in the meantime, here is what you need to know about diet:

Emphasize Healthy Fats: Rather than focusing on cutting out dietary cholesterol, it's more important to reduce the intake of saturated and trans fats. Saturated fats are found primarily in high-fat meat and animal-based products. Trans fats are found in packaged and processed foods. These types of fats have a more significant effect on raising LDL (bad) cholesterol levels in the blood.

Eat Mostly Whole Foods: People should consume a diet rich in fruits, vegetables, whole grains, nuts, and lean proteins (like fish and poultry). These foods support heart health and can help manage cholesterol levels effectively.  Remember, too, that plants contain protein too.  Here is a list of plant sources of protein. 

Moderation with High-Cholesterol Foods: Foods naturally high in cholesterol, like eggs and shellfish, can be consumed in moderation. They are nutritious and do not significantly raise blood cholesterol for most people. If you have a family history of cardiovascular disease, still talk to your doctor to find out if this advice applies to you personally.

Focus on Overall Diet Quality: The overall pattern of your diet matters more than individual nutrients. A body filled with nutrient-dense, high-fiber foods can much more easily overcome the adverse effects of occasional consumption of low-quality foods. As I tell my patients, this means eating food as close to the way God originally made it as possible. 

While it’s still important to be mindful of your intake, the emphasis has shifted toward the source and quality of your food -  healthy fats, fiber, and nutrient-dense foods, over avoiding cholesterol in food. This wholesome approach supports better cholesterol levels and improved overall well-being.

How to Age Gracefully

Aging is a natural part of life, and it can be a rewarding journey with a bit of preparation, healthy habits, and a growth mindset. Aging gracefully isn’t about denying the years but preserving your ability to do the things you value the most - like riding a bike with your partner, going on a road trip, or even mowing the grass. It also isn’t a topic for empty nesters and retirement-age folks alone. It is an ongoing and reiterative process worth considering as early as your 30s.  In this post, I summarize the four key areas to focus on to optimize your health and well-being as you age.

Physical Wellness: Staying active is one of the cornerstones of aging well. Exercise comes in many forms - brisk walking, yoga, and strength training, to name a few.  To age well, one must focus on three domains of fitness, specifically cardiovascular/aerobic capacity, strength, and flexibility/balance. Strength training slows muscle loss and reduces your risk of falls, injury, osteoporosis, and more.  Balance and flexibility training supports strength training, improving efficiency and lowering the risk of injury in all life activities.  Finally, cardiovascular training delays or prevents multiple chronic conditions, not the least of which is cognitive decline. It’s never too late to start—find an activity you enjoy and make it a regular part of your routine. Staying physically active supports your body and boosts your mood and energy levels. You don’t need three different programs to touch on all three areas, but you may need some guidance.  

Mental Sharpness: Just as your body needs exercise, so does your brain. Engage in activities that challenge your mind, such as reading, puzzles, or even learning a new language or skill. These activities can help maintain cognitive function and keep your mind sharp. Social connections are equally important—spend time with friends and family, participate in community activities, and cultivate new relationships to keep your social life vibrant. And again, don’t forget regular exercise helps your brain, too!

Emotional Balance: Aging gracefully also means nurturing your emotional well-being. Engage in prayer, mindfulness, and/or a gratitude practice regularly. I prefer to utilize all three. It’s not so much about being positive as it is about remaining grounded and connected to your purpose, such that anything that detracts from that simply becomes a white nose. Cultivating such habits can help you navigate the challenges of aging with resilience and grace.

Nutritious Diet: Nutrition plays a crucial role in how we age. A balanced diet rich in fruits, vegetables, lean proteins, legumes, and whole grains can provide the nutrients your body needs to stay strong and healthy. Simply put, eat whole foods that are as close to the way God originally made them. Don’t forget to keep hydrated and enjoy your meals along the way—healthy eating can be a source of pleasure and well-being. 

Finally, aging healthily and vigorously is about embracing the changes that come with time while actively nurturing your physical, mental, and emotional health. It’s about living life with purpose, joy, and a sense of fulfillment, no matter your age. By taking care of your body, staying mentally engaged, and cultivating emotional balance, you can continue to thrive and enjoy each stage of life to the fullest.

What is Naturopathic Medicine?

I have the pleasure of collaborating with Dr. Carrie Dennie, a licensed Naturopath in Grand Rapids, MI. This week, I asked her to explain what she does and who it helps.

Naturopathic medicine is a holistic system of medicine that supports the natural healing ability of the body. It is a combination of the wisdom of nature and the rigors of modern science and medicine. Licensed Naturopathic doctors (NDs) are trained to diagnose, treat, and manage clients with acute and chronic conditions while addressing disease and dysfunction at the body, mind, and spirit levels. NDs focus on whole-person wellness through health promotion and disease prevention while identifying and addressing the underlying causes of each person’s condition. NDs specialize in natural healing modalities such as nutrition and lifestyle counseling, vitamins, minerals, and botanical supplements, homeopathy, clinical and functional lab testing, pharmacology, drug-nutrient interactions, and more.

Dr. Carrie Dennie is a proud Naturopathic Doctor. She aims to build a trustful relationship with her clients and provide a wellness plan that is tailored to the individual and their lifestyle. She is also passionate about educating and empowering her clients to participate in managing and advocating for their own health actively.

The art of practicing Naturopathic medicine is working individually with each person to help them understand what is going on in their body to make educated choices regarding their health care. Dr. Carrie’s goal is to equip and empower each person with the tools to maintain and advocate for their health. She offers more time in her appointments than most clients have experienced with their other doctors. She recognizes the importance of holding space for her clients to be heard and understood. Dr. Carrie considers it a great privilege to be entrusted with her client’s well-being.

Dr. Carrie Dennie owns Vibrant Wellness, a natural health clinic in Grand Rapids offering Naturopathic Care, Nutritional Consultations, and Acupuncture.

Walk to the Beat …

Patients often tell me that they dread the idea of exercise, even if its just walking.  Admittedly, I cannot relate as I thoroughly enjoy the feeling I get during and right after so much that I crave it.  It hasn’t always been that way for me though.  Exercise used to feel like an interruption and an inconvenience. Now it is necessary to maintain my sanity. Don’t worry, if you haven’t quite reached nirvana with exercise, I have a hack for you. Music.  Music isn't just a form of entertainment—its a helpful motivation and distraction during physical activities like walking, running, or strength training. Here are some key benefits of plugging into your favorite tunes during exercise.

1. Boosts Motivation

Music has the power to motivate. Upbeat, fast-paced songs can provide the extra push needed to start moving and sustain the effort throughout your workout. The rhythm can encourage you to keep pace, especially when fatigue sets in. Or one of your favorite throwback hits and put you into just the right sentimental space to take the first step out the door. 

2. Enhances Performance

Studies suggest that music not only boosts motivation but also enhances physical performance. Listening to music can lead to a phenomenon known as rhythmic entrainment, where the body's movements synchronize with the beat of the music, leading to more efficient energy expenditure. This synchronization can help runners maintain a steady pace, making their movement more efficient. The same thing can be true for walkers!

3. Reduces Perceived Effort

One of the most exciting benefits of music is its ability to make exercise feel less strenuous. The distraction it offers can help divert your mind from sensations of fatigue. This psychological effect can be particularly useful when you dread exercise.

4. Improves Mood

Music, like exercise, is also a powerful mood enhancer. Listening to your favorite tracks while exercising can increase the release of feel-good hormones like endorphins and dopamine. This boost in mood is crucial not just for enjoying the exercise session but also for establishing a positive association with workouts, encouraging consistent engagement over time.

5. Offers a Therapeutic Escape

For many, like me, exercise is a way to 'zone out' from the daily stresses and strains. Adding music to this mix can create a therapeutic escape. The right playlist (something that reminds you of your youth, for instance) can transport you into a different headspace, where you can process thoughts or simply enjoy a moment of mindfulness, enhancing the mental health benefits of exercise. 

6. Increases Stamina and Endurance

Listening to music can extend the duration of exercise by making it more enjoyable. This is particularly useful for endurance activities like long runs, where music can help maintain a positive mindset and distract from fatigue.  It is also helpful if you are the type of person who thinks constantly about being done. 

Whether you're a walker, a runner, or a triathlete, incorporating music into your exercise routine can significantly enhance the mental and physical experience. So the next time you lace up your sneakers, don't forget your headphones—it could be a simple trick to take your mind off the tasks, allowing you to form some positive associations.  Before you know it, you may even start to enjoy exercising. 

Just Walk It Out

Finding time for exercise may seem daunting, especially if you overlook the most straightforward training available to able-bodied individuals: walking. This low-impact activity fits seamlessly into our routines and offers countless physical, mental, and emotional benefits.

Physical Health Benefits

Walking is a fantastic way to improve cardiovascular health. Just 30 minutes a day can significantly reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels. Additionally, walking strengthens muscles, increases bone density, and enhances balance and coordination, which is especially important as we age. Unlike more intense forms of exercise, walking is gentle on the joints, making it accessible to people of all ages and fitness levels.

Mental Health Boost

Beyond the physical advantages, walking has profound mental health benefits. Engaging in a regular walking routine can alleviate symptoms of anxiety and depression. The rhythmic nature of walking helps clear the mind, reduce stress, and promote a sense of calm. This is especially true when you are going for a stroll through nature and soaking up some rays.  For an even greater boost, make is social by walking with other people.  

Social and Emotional Well-Being

Walking can be a social activity, providing an opportunity to spend quality time with friends and family. Walking with others fosters connection and enhances social bonds. Walking can be a meditative practice for those who prefer solitude, offering time for reflection and self-discovery.

Practical and Sustainable

One of the most significant advantages of walking is its practicality. It requires no special equipment or gym memberships and can be done anywhere, anytime. Whether it's a brisk walk through the neighborhood, a scenic hike in the mountains, or a stroll in the park, walking is a sustainable, inexpensive, and accessible way to incorporate exercise into your daily life.

Conclusion

Incorporating walking into your daily routine can significantly improve your overall health and well-being. Its simplicity and accessibility make it a perfect exercise choice for anyone looking to enhance their physical fitness, mental clarity, and emotional health. If you need a bit of extra motivation, encouragement, or socialization, join the Seeds of Health Walk With A Doc chapter on the first Saturday of every month at 9 AM at the Meadows at Millennium Park. 

The Importance of Preventive Health Care: How DPC Can Help

Preventive health care is a proactive approach to maintaining your well-being, preventing illnesses, or catching things before they become serious. This concept is fundamental in achieving long-term wellness and reducing overall healthcare costs. The Direct Primary Care (DPC) model offers a not-so-unique approach (because medicine used to be practiced this way) that capitalizes on an enhanced doctor-patient relationship to provide patients with the personalized tools and support necessary to stay healthy or reverse disease.

Why Preventive Health Care Matters

Preventive health care involves regular check-ups, screenings, immunizations, and lifestyle counseling. By catching potential health issues early, preventive care can:

1. Reduce the Risk of Chronic Diseases: Early intervention with regular exercise, dietary approaches, and early detection can more effectively prevent or modify the risks of conditions like cognitive decline, heart disease, diabetes, and cancer.

2. Lower Healthcare Costs: Preventive care can reduce the need for expensive treatments and hospitalizations by addressing health issues before they escalate.

3. Improve Quality of Life: Regular monitoring and healthy lifestyle choices can lead to better physical and mental health, allowing individuals to enjoy a higher quality of life.

4. Increase Healthspan: As above, guidance on healthy lifestyle choices early on will increase your life's length and quality for a more extended period of time. 

How DPC Enhances Preventive Health Care

Direct Primary Care (DPC) is a patient-centered model that eliminates the barriers typically associated with traditional healthcare systems. Here’s how DPC can help enhance preventive health care:

1. Personalized Care: DPC doctors have fewer patients, allowing them to spend more time with each individual. This personalized approach ensures that preventive care is tailored to each patient's specific needs and risks.

2. Easy Access: With DPC, patients have direct access to their physicians through in-person visits, phone calls, or even virtual consultations. This easy access encourages patients to seek medical advice sooner and participate in preventive care more regularly.

3. Personalized Health Plans: DPC physicians work with patients to develop personalized health plans that include regular check-ups, screenings, and lifestyle modifications.

4. Emphasis on Education: DPC practices often prioritize patient education, empowering individuals to take charge of their health through informed decisions about diet, exercise, and other lifestyle factors.

5. Cost Transparency: DPC operates on a membership model, typically with a flat monthly fee. This transparency eliminates the financial uncertainty of traditional healthcare, making it easier for patients to budget for regular preventive care.

Direct Primary Care helps patients lead healthier, more fulfilling lives by focusing on preventive health care. Investing in regular check-ups, screenings, and a healthy lifestyle can pay off significantly, preventing many serious health issues before they arise. With the personalized, accessible, and cost-effective approach of DPC, achieving and maintaining optimal health has never been more attainable.

Why (non-DPC) Doctor’s Visits Feel Rushed

Why Doctor's Visits Feel Rushed

If you’ve ever felt that your visit to the primary care doctor was rushed, you're not alone. Many patients are frustrated by medical appointments' increasingly brief and impersonal nature. Let's delve into the reasons behind this and what it means for patient care, acknowledging the shared frustration.

Mal-aligned Incentives

In recent years, the healthcare landscape has shifted significantly. Large corporate entities, aka healthcare systems, have bought out many independent practices. These healthcare systems emphasize profitability and efficiency more than patient-centered care. The predominant reimbursement model in the US Healthcare system is “Fee-For-Service”(FFS). This model incentivizes volume (seeing more patients) over the quality of care.  In this model, insurances reimburse for direct care or patient visits. Some systems will counteract this by tacking on additional metrics to incentivize providers to improve “quality of care” (i.e., financially rewarding those who achieve a specific target percentage of patients above predefined metrics annually). The metrics vary yearly, but commonly measured things include the percentages of patients with controlled diabetes, controlled blood pressure, or the percentage of your panel up to date on colon cancer screening.  You may think this sounds good until you consider that a doctor with a panel size of 3000 patients (or more) likely has much less influence on those numbers than expected.  Quality metrics, short patient visits, and large panel sizes are a recipe for failure.  Improving outcomes requires time and trust. 

There is a push to re-align incentives with patient outcomes more comprehensively; however, this, too, has its limitations.    “Value-based care” (VBC) is a newer payment model that incentivizes providers to focus on quality outcomes rather than the quantity of services rendered. In VBC, the emphasis is on the overall health of the patient, rather than the number of visits or procedures. The potential benefits of VBC include improved patient outcomes, reduced healthcare costs, and a shift towards a more patient-centered approach. “The Centers for Medicare and Medicaid Services (CMS) has set a goal to have 100% of all Medicare beneficiaries tied to quality or value by 2030. Yet 40% of Medicare payments are still tied to Fee-for-Service as of 2020.” (Ahmed) Implementing VBC requires significant upfront financial and technology investments. Though it does stand to lower overall healthcare costs, it partially does so by limiting patient choice. Kaiser Permanente is an example of a healthcare system that has implemented VBC.

The Impact on Patients

Most of my patients come from FFS-based systems, so they are accustomed to 15-minute face-to-face visits (regardless of the patient issue) and long appointment wait times.  When I left my healthcare system, I had a panel of 3000 plus patients and a 3-6 mo appointment wait time.  Most appointments are “limited to “ your top 2-3 concerns; otherwise, schedule another appointment. Don’t think about bringing up new or chronic issues during your annual physical either; you get slapped with another co-pay for that visit (which is not always the doctor’s doing). This rushed atmosphere can lead to mistrust, overlooked symptoms, and a feeling of being unheard. It certainly does not leave room for lifestyle counseling and education.

The Impact on Doctors

Systematic time constraints place significant pressure on doctors. Because schedules are booked so far in advance, there are few slots for acute or simple patient visits.  Thus, most doctor schedules are packed with chronic conditions, complex medical cases, or comprehensive physicals. These tight schedules leave little time during the “work day” for paperwork, patient correspondence, and administrative tasks. The result? Work spills over into the evenings and weekends, and despite sacrificing sleep and time with your family, the work never ends.  Doctors in these environments must adapt to becoming cogs in the wheel or face moral injury. 

Lack of Continuity and Personal Connection

Another significant downside of the corporate medicine model is the lack of continuity in care. Patients are effectively not assigned to doctors; they are assigned to an office with a team of doctors and providers. There is certainly room for teams in medicine, however, not at the expense of the doctor-patient relationship. Fragmented care, sparse visits with your doctor, and time constraints lead to a lack of personal connection, making patients feel like just another number. Doctors feel the pain of this, too.  

A Way Forward

Direct primary care and other forms of independent practices are unlikely to meet the primary care needs of the whole population. However, I hope that by pushing the envelope and setting a new standard for primary care—quality over quantity, longer appointment times, and prioritization of the doctor-patient relationships—healthcare systems will have no choice but to change their practices. Maybe, just maybe, more students will choose primary care. 

Perks of a Chosen Family

While biological families play a significant role, chosen families—those friends and companions we select to be part of our lives—offer unique and profound health benefits. Here’s a look at how these cherished relationships positively impact our well-being:

1. Enhanced Emotional Support

Chosen family members often provide a level of emotional support that complements or even surpasses that of biological relatives. They understand us deeply and are there during life's highs and lows, offering empathy, encouragement, and a listening ear. This unwavering support helps reduce stress and promotes emotional stability.

2. Improved Mental Health

The companionship and understanding from a chosen family can significantly improve mental health. These relationships offer a sense of belonging and validation, which are crucial for combating feelings of loneliness, anxiety, and depression. Knowing that we have people who genuinely care for us enhances our overall mental well-being.

3. Increased Life Satisfaction

Having a chosen family can increase our overall life satisfaction. These relationships are built on shared interests, values, and mutual respect, making our interactions more fulfilling. Engaging with our chosen family brings joy, laughter, and a sense of purpose, contributing to a happier and more satisfying life.

4. Stronger Coping Mechanisms

Life's challenges are inevitable, but with a strong chosen family, we can navigate these difficulties more effectively. Chosen family members provide practical help and emotional resilience, whether it’s through advice, companionship, or hands-on assistance. This support system strengthens our ability to cope with stress and adversity.

Conclusion

The health benefits of the chosen family are multifaceted. These relationships offer emotional support, enhance mental health, increase life satisfaction, and bolster our coping mechanisms. In a world where traditional family structures are evolving, nurturing our chosen family is essential for a balanced and healthy life.

So, let’s recognize and celebrate the incredible impact of our chosen families. Reach out to those special people in your life, cherish these bonds, and embrace the profound health benefits they bring.

Finding Purpose: A Key to Health and Well-Being

In the hustle and bustle of daily life, it’s easy to overlook one of the most vital elements of a fulfilling existence: having a sense of purpose. Research shows that a clear sense of purpose can lead to numerous health benefits, including lower stress levels, better sleep, and increased longevity. But what exactly is “PURPOSE,” and how can you find yours?

Understanding Purpose

Purpose is the feeling that your life has meaning and direction. It gets you out of bed in the morning and drives you to pursue your goals. Whether living out your faith, raising a family, excelling in your career, or volunteering for a cause you’re passionate about, purpose gives your life a sense of direction and motivation. Regardless of your purpose, I firmly believe your purpose should involve an act of service to others. 

Health Benefits of Having a Purpose

1. Reduced Stress: Knowing your purpose and worth can help you navigate life’s challenges more resiliently.

2. Improved Mental Health: A strong sense of purpose is linked to lower rates of depression and anxiety.

3. Physical Health: Purposeful individuals enjoy better overall health and are likelier to engage in healthy behaviors.

Finding Your Purpose

1. Self-Reflection: Take time to think about what matters most to you. What are your passions, values, and strengths? Reflect on activities that make you feel energized and fulfilled. Are you currently giving your time and energy to things that you value? Are you presently engaging in activities that leverage your areas of strength?

2. Set Goals: Establish short-term and long-term goals aligning with your strengths, interests, and values. Having clear objectives can provide a roadmap to finding and living your purpose.

3. Explore and Experiment: Don’t be afraid to try new things. Engage in different activities, volunteer, or take up hobbies that interest you. These experiences can help you discover what truly resonates with you. Also, don’t be afraid to let go of things that don’t align with your strengths and values. 

4. Seek Connections: Build relationships with others who share your interests and values. Community and support networks can provide inspiration and motivation on your journey.

5. Reflect and Adjust: Discovering your purpose is often an iterative process. Periodically reassess your goals and activities to align with your evolving strengths, interests, and values.

Remember, your purpose doesn’t have to be grand or life-changing. Even small, everyday actions that align with your values and passions can contribute to a meaningful life. Start your journey to finding purpose today, and enjoy the myriad health benefits that come with it. 

At Seeds of Health, discussions about purpose are as common as blood pressure checks. We know how much this matters to your health and well-being because it matters to us, too.

Cultivate Healthy Eating Habits in Children - Less Junk, More Food

As pediatricians, we understand that parents' choices about their children’s diets profoundly impact their long-term health and well-being. Consuming convenient processed foods is easy in today's fast-paced, overscheduled society. However, the consequences of feeding kids junk (YES, I SAID IT, JUNK) are significant and far-reaching. 

Why Junk Food is Harmful

Junk food, often high in sugar, unhealthy fats, and artificial additives, can lead to a host of health problems. Previously “adult only” problems are appearing in children and young people earlier - conditions like obesity and type 2 diabetes.  We are even seeing issues formerly relegated to late, late adulthood, rearing their ugly heads earlier - coronary artery disease (aka heart disease), stroke, and colon cancer.  In the near term, such poor nutrition can affect a child's mood, energy levels, and cognitive development and thus impact their school performance and overall quality of life as a family.

Influencing Taste Buds for a Lifetime

Perhaps even more important is that early dietary habits shape children's taste preferences long into adulthood. By introducing a variety of healthy foods at a young age, you can influence their taste buds to favor nutritious options over sugary, salty, and fatty foods. Children who grow up eating a balanced diet are more likely to make healthier food choices as adults, reducing their risk of chronic diseases and fostering a better quality of life. Thus making it less likely that they will seek help from a professional like me to help them create new, healthier habits later on.

Steps to Healthier Eating

Here’s the thing, the majority of adults are doing the same thing. For better (hopefully) or worse (all too often), we pass our eating habits and taste preferences onto our children.  While there are outliers and exceptions to the “rule” in many households, they are just that….outliers and exceptions. 

So, what are some simple steps you can take to change the tide?

• Start with Breakfast: If your kiddos eat breakfast, replace sugary cereals, convenient snacks, and sugar-laden baked goods with oatmeal, whole-grain toast, or Greek yogurt topped with fresh fruit. A nutritious breakfast sets the tone for the rest of the day.

• Smart Snacking: Keep healthy snacks available—fruit, sliced veggies (carrots, cucumbers, bell peppers, etc.), cottage cheese, sliced grilled chicken, and simple packaged foods with ingredients you can find in your kitchen, just to name a few ideas. These options provide essential nutrients and help maintain steady energy levels.

• Limit Processed Foods: Processed foods often contain high sugar, salt, and unhealthy fats. If it must come in a package, again, ensure the ingredients can be found in your kitchen, avoid added sugar, and minimize salt.  Preferably, choose whole foods like fresh or frozen produce, lean proteins, and whole grains.

• Educate and Involve Your Kids: Teach children about nutrition and involve them in meal planning and preparation. If this is new to you, bring them along on the journey. This will encourage them to make healthier choices and understand the value of good food.

• Set a Good Example: Children mimic their parents' behaviors. Choosing nutritious foods and maintaining a healthy lifestyle can set a positive example for your kids.

Conclusion

By making mindful choices and prioritizing nutritious foods, you can foster a healthy relationship with food in your children that will benefit them throughout their lives. Remember, as parents and caregivers, you can shape your child's eating habits and overall health. Let's stop feeding our kids junk and start nurturing their bodies and minds with wholesome, nutritious foods.

If your family struggles to incorporate healthy food into their routine, Seeds of Health can help! It’s not about being perfect but about being better. We're here to support you every step of the way to a healthier future for your family.

Seeds of Health - Where Health Meets Care

Break Free from Self-Labeling

For many years, I proudly called myself a runner. The rhythmic pounding of my feet on the pavement was a source of joy and accomplishment. However, over the past decade, I distanced myself from this identity. Somewhere along the way, I labeled myself a non-runner, convincing myself that running was not for me... Although this shift was triggered by the progressive deterioration of my back and knees, it was an unwilling, gradual acceptance that became a self-imposed limitation.

This change in self-perception became starkly apparent during a recent 5k race. My spouse, also formerly a runner, half-heartedly trained for the same race and outperformed me significantly. While impressed, I was also ignited with envy and determination. Moments after the River Bank Run 5k, I decided to reclaim my identity as a runner, not just to beat him but to break free from the limitations I had placed on myself. I signed both of us up for another 5k and set my intention to train with purpose - I would outperform him (or at least perform better).

My experience with running illustrates the dangers and power of self-labeling. By defining ourselves in such rigid terms—runner or non-runner, capable or incapable, healthy or unhealthy—we inadvertently set boundaries limiting our growth. This dichotomous thinking places specific aspirations out of our reach, not because we lack the ability but because we believe we do.

As a doctor, I understand the importance of mental and physical health. Yet, I overlooked how my perception of myself shaped my reality. The label of "non-runner" had become a self-fulfilling prophecy, dictating my actions and eroding my confidence. It wasn't until I challenged this label that I realized the things I loved about running before were still within me, waiting to be experienced again.

Returning to running is more than a quest to outperform my spouse. It's a testament to the importance of challenging the labels we assign ourselves. Doing so opens doors to new possibilities and allows us to rediscover passions we thought were lost. Embracing a growth mindset and abandoning all-or-nothing thinking will enable us to see beyond the binary labels and recognize the fluidity of our abilities and interests.

So, to anyone who has ever confined themselves within the boundaries of self-imposed labels, I urge you to reconsider. Don't let a label define your potential, whether running, drinking more water, cutting out sweets, making time for yourself, or any other pursuit. Break free from the dichotomy and explore the full spectrum of who you can be. You might surprise yourself with what you accomplish.

A Mother’s Day Reflection

This Mother’s Day weekend was a satisfying departure from the norm. As the family planner, I typically orchestrate most gatherings at our home, including Mother’s Day. However, this year, I broke the pattern: no meticulous planning, no pre and post-gathering clean-up. Instead, I packed up our camper and embarked on a spontaneous adventure with my mom and son at a nearby campground.

Camping has been part of my DNA since childhood. My earliest memories of camping were going to a Yogi Bear campground with my Grandparents, mom, and aunts. The memory is faint, but I recall something about a sandbox and possibly a potty accident. (OOPS)  I was the only grandchild at the time. Fast forward a bit; my grandparents often camped with their church friends every summer. They always had a camping trailer but slowly upgraded to bigger and nicer ones. Interestingly, I don’t think I ever saw it inside! Again, I don’t recall many other details about these camping trips, but I remember sitting around a big campfire, eating smores, and singing hymns.  

Since becoming an adult, I have gone on many camping adventures - from a small two-person tent near Arches National Park to a giant-sized family tent and canopy at Michigan state parks with my husband and son, to traveling across the country in an RV with our whole blended family to going on a solo backpacking trip with my 5-year-old last year. Suffice it to say, camping is my happy place. Now that I am reflecting on this small sampling of memories, I understand why. 

I only recently learned that my mother loves camping, too. So I planned this weekend for us, marking the first time we had camped together since my childhood and the first time with her grandson. We sat by the campfire and enjoyed the warmth, fresh air, and sounds of nature. We had simple meals and tasty snacks. My son got dirty and exercised freedom as he navigated the campground independently (much to my mother’s concern 😂). It was peaceful. It was nice.

As a mom (and a perfectionist in general), I find it easy to get caught up trying to make everything flawless and plan out every detail. Sometimes, I get so overwhelmed trying to meet everyone's needs that I have to leave myself feeling depleted. Sound familiar? You don’t even have to be a mom to get caught in this cycle of perpetual exhaustion. Many women (mothers of children or not) feel obligated to do for others at the expense of their well-being. One thing I have learned since starting this practice is that imperfection is better than not doing anything at all. I could have waited for everything to be just right to start Seeds of Health. There’s a pretty good chance it may have never happened. I could have put off doing anything this weekend because I didn’t have the energy to flesh it all out, but then it would not have happened. 

I am so glad that I let go of perfection this weekend. My fondest memories from this were unscripted, unplanned, and completely organic - laughing around the campfire with my mom, playing with my son in the pool, and cherishing the importance of being present and its value in our lives.

I hope you honored the mothers and mother figures in your life this weekend. Most importantly, I hope you stopped to smell the “campfire.” We don’t have to wait for a special occasion to honor the ones we love; we don’t have to wait for an invitation just to be present.