Bend Health Guide Issue 7 Fall/Winter 2019

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Boost your Winter Wellness by Dr. Marie Agnew 1. Adopt a Regular Sleep/Wake Cycle Boost your health with adequate sleep. Go to bed earlier and allow yourself to sleep longer, 8-9 hours per night. Adopt the same sleep/wake cycle, turn in and wake up at the same time every day, even on weekends. Keep heat down when it’s time to sleep, a cooler sleep environment (60-66 degrees) and black-out curtains are shown to increase sleep quality. Avoid screen time or consider blue light blocking glasses if you’re going to binge Netflix or scroll emails prior to bed. Blue light activates our sympathetic, fight or flight nervous system. 2. Nutrient Supplements Supplements improve health, immunity, and energy levels: • Vitamin D plays a powerful immune regulatory role, it regulates expression of hundreds of genes involved in biological functions and activates our immune defenses. • Omega 3 Fatty Acids In the form of extra virgin cod liver oil, flax oil or fish oil capsules; reduce inflammation, boost immunity, help with dry skin and achy joints. For vegans, ALA is an option. • Fermented Foods 70-80% of our immune system is in our gut, if you have poor gut flora, you’ll be more susceptible to viruses and infections. Eating a diet rich in fermented foods such as sauerkraut, kimchi, kombucha, or yogurt will strengthen your microbiome. • Vitamin C contributes substantially to immune defense by supporting multiple cellular functions of the immune system. 3. Make sure you are Connected Connection to self and community can improve health. Yin Yoga, Meditation, Prayer, Hiking, Tai Chi, & Diaphragmatic Breathing are great ways to get into your body, become grounded and decrease stress levels. Prolonged stress can lead to increased cortisol, affecting inflammatory and immune response, making it more likely to get sick when exposed to a virus. Take time for self care! 4. Practice ABHYANGA (lymph stimulating self massage) In Ayurveda, your hands are a healing tool, practice self massage to improve sleep and stimulate your lymph, an integral part of the immune system. Start with dry hands or a dry brush, rub your hands or the brush over your body to stimulate lymph and blood flow. If you want to use moisture, use warm sesame oil on your skin, massage into your skin using long strokes over long bones and round strokes at joints. Massage your abdomen in a clockwise rotation. 5. Find a Physical Activity you ENJOY! Move your body to help flush toxins, boost immunity and promote lymphatic flow. There are so many exercise options. Keep experimenting until you find an activity that brings you joy. Get your blood pumping and heart rate up, exercise has a profound effect on your immune system, improves concentration and releases endorphins Kaizen shows small incremental changes will add up over time, implement one change per week for several months, as opposed to multiple practices at one time . Feel free to contact me directly at shiftfunctionalmed.com 12 BEND HEALTH GUIDE | Winter 2019
Our goal for each client is to empower you by working together to uncover the root cause of your ailments, reverse “chronic” disease, and direct you onto a clear and effective path to heal and optimize health. Start your journey today toward life changing wellness. Complimentary Immune-Boosting Bee Propolis Spray with your Wellness Exam or First Visit Dr. Marie Agnew DNP, FNP-C www. shiftfunctionalmed.com • 541-219-1910 339 SW Century Dr. Ste #201, Bend OR 97701 Most Insurances Accepted
Page 1 and 2: Issue 7, Fall/Winter 2019 Free! Ple
Page 3 and 4: TENSION HEADACHES Studies show that
Page 5 and 6: Contents BEND HEALTH GUIDE Bend Hea
Page 7 and 8: A Positive Path for Spiritual Livin
Page 9 and 10: endhealthguide.com | BEND HEALTH GU
Page 11: Andrea Rhoan of Over the Moon Diape
Page 15 and 16: Building a Better Community Through
Page 17 and 18: Integrating the knowledge of conven
Page 19 and 20: BOGO Deals at KIMIMI Healing Arts B
Page 21 and 22: Broken Pine Studio for the one you
Page 23 and 24: Joyful Gift Giving The exchange of
Page 25 and 26: Everyday Brain Fitness & BioFlex La
Page 27 and 28: INSTANT POT PORK CHOPS WITH APPLE B
Page 29 and 30: ROOTED HEMP We are the leading high
Page 31 and 32: BEND HEALTH GUIDE DENTISTS Awbrey D
Page 33 and 34: BEND HEALTH GUIDE RECOVERY CENTER S
Page 35 and 36: www.thesilverotter.com Gemstone Hea
Page 38 and 39: Bend Health Guide Healer's Guild 5
Page 40 and 41: Bend Health Guide Community is... .
Page 42 and 43: A boutique law firm with a selectiv
Page 44 and 45: Everlong Healing: Healing the Whole
Page 46 and 47: Salt Bath Bliss by Andrea Furber St
Page 48 and 49: The Vagus Nerve in Trauma Recovery
Page 50 and 51: 9 STAR KI FOR 2020 See what 2020 lo
Page 52: www.sunstonerecovery.com • 855.83

Bend Health Guide Issue 7 Fall/Winter 2019

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