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SUMMER, NATURALLY!

Home    2024

SUMMER, NATURALLY!

Holistic Health, Integrative Mental Health, Mental Health, Seasonal Wellness

Forest bathing and mindfulness in the Colorado mountains during summer, with the overlay of words 'Summer, Naturally" to indicate natural health care for holistic healing in Fort Collins

Summer, Naturally!

The vibrant energy of summer in Colorado invites us to step outside and soak it all in. Long sunny days and warm nights offer the perfect opportunity to reconnect with nature and experience a natural mood boost. At Wholeness Center, we offer integrative mental health tools such as incorporating mindfulness practices with outdoor activities. It is a powerful way to elevate your well-being throughout the summer months.

Embrace the Summer Vibes in Colorado

Fort Collins is nestled amidst the breathtaking landscapes of Northern Colorado, providing a wealth of options for nature enthusiasts. Why not explore these local gems while incorporating mindfulness and meditation techniques? Here are some of our favorite (local) ways to improve your mood and mental health while enjoying summer naturally:

Explore Nature with Mindfulness

Take a hike:

Combine trails like Horsetooth Mountain Open Space or Lory State Park with moments of quiet reflection. Visit Soapstone Prairie Natural Area and engage in mindful walks amidst vibrant wildflowers. Find a scenic spot to practice meditation, allowing the beauty of nature to wash over you.

Bathe in the forest (Shinrin-yoku):

Immerse yourself in the calming atmosphere of Roosevelt National Forest or tune into the sights and sounds of nature while bird watching in areas like Fossil Creek Reservoir Natural Area. Practice mindful walking, focusing on the forest environment’s sights, sounds, and smells. Breathe deeply and let the tranquility of nature soothe your mind.

Yoga by the Lake:

Join a guided yoga session at Horsetooth Reservoir, surrounded by stunning mountain views. Breathe, flow, and connect with your body and surroundings in this rejuvenating practice.

Dip your toes in the water:

The gentle sounds of flowing water have a powerful calming effect. Take a day trip to Strawberry Park Hot Springs in Steamboat Springs, or find a spot by the Cache la Poudre River. Meditate while focusing on the sound of the water, allowing it to guide you into a state of relaxation.

Local Spots to Boost Your Well-being

Not everyone is lucky enough to live in Colorado. The good news is you can enjoy the positive impacts of mindfulness and nature on your mental health – wherever you live. Dr. Mary Rondeau, ND, offers the following suggestions for incorporating nature throughout your summer adventures:

  1. Observe Nature: While lying under the night sky, focus on a specific element of nature. Immerse yourself in observing this element, using all your senses. For example, gaze at the vastness of the night sky under a blanket of stars. The awe-inspiring view can invoke feelings of peace and enhance your mood.
  2. Be Mindful:  Locate the best spot for viewing wildflowers. As you walk amongst them, focus on each step, feeling the ground beneath your feet. Notice the rhythm of your breath and synchronize it with your steps. Observe the environment without judgment. Focus on the delicate details of each bloom and appreciate the beauty surrounding you.
  3. Scan Your Body: Tune into the sights and sounds of nature while bird-watching. Observe the various bird species and focus on the calming chirps and melodies. Periodically pause and perform a body scan, focusing on any areas of tension or relaxation. Breathe deeply and release any tension with each exhale.
  4. Engage Your Senses: Immerse yourself in natural waters while practicing calming meditations. Engage all your senses – feel the water against your skin, listen to its sounds, and soak up the sun’s warmth. Close your eyes for a moment and focus solely on these sensory experiences.
  5. Practice Gratitude: Capture nature’s beauty mindfully by taking a photography walk. Use your camera to focus on specific details, slowing down and appreciating the intricate world around you. Reflect on the beauty of your surroundings and the opportunity to experience nature. Mentally list things you are grateful for in this moment.

Boost Your Mental Health Naturally

Want to boost your mental health naturally? Wholeness Center offers integrative mental health strategies that empower you to reclaim and restore your life. If you or someone you know is seeking healing and wholeness, please contact the Wholeness Center at 970-221-1106 to learn more.

 

Serving Ft. Collins, Windsor, and Johnstown, Wholeness Center offers mental health repair and restoration.

MEN’S HEALTH & PTSD

Integrative Mental Health, Men's Health, Mental Health, Psychedic Therapy, PTSD

Integrative therapy treatments for mens health and PTSD at the Wholeness Center in Fort Collins, Colorado

Integrative Treatment for Men’s Health and PTSD

This June, Men’s Health and PTSD Awareness Month, Wholeness Center is weighing in on these crucial issues. Our team of dedicated practitioners offers a comprehensive approach to healing, empowering men and those struggling with PTSD to reclaim their well-being.

The Importance of Men’s Health 

Men face a distinct set of health challenges. Dr. Matthew Brennecke, ND, acknowledges the prevalence of low energy, fatigue, heart disease, prostate issues, diabetes, erectile dysfunction, and low testosterone. To combat these concerns, he emphasizes the importance of a healthy lifestyle, including diet and exercise.

Understanding PTSD and Its Impact

PTSD can be caused by a number of different sources, including accidents, violence, and abuse. Still, it can also occur from a lack of positive things that should have happened, such as feelings of safety and love in childhood.  The physician and PTSD expert Gabor Maté clarifies that it “is not what happens to you; it is what happens inside you as a result of what happens to you.” Steve Forstner, LPCC tells us. PTSD is not specific to men but is a common issue among them. Wholeness Center offers a variety of evidence-based treatments for PTSD, including traditional psychotherapy, EMDR, and ketamine-assisted psychotherapy.

Innovative Treatments for PTSD at Wholeness Center

Dr. Kylie House, MD, explains: “The mainstay of PTSD treatment is and has been psychotherapy. While Wholeness offers traditional psychotherapeutic interventions, it also provides other means of psychedelic-assisted treatment, such as ketamine-assisted psychotherapy (KAP). KAP can be particularly advantageous for individuals who feel stuck with their current treatment modality, as the same psychological defenses that attempt to keep us safe from the memories of trauma may also prevent us from progressing in trauma therapy. As it’s a common understanding that trauma is stored in the body, psychedelic-assisted therapy can help a person get back in touch with the stored trauma that traditional talk therapy models have a hard time getting at.” Furthermore, Steve Forstner, LPCC, highlights the value of a therapist who understands the specific needs of men. A solid therapeutic alliance fosters trust and facilitates open communication about sensitive topics.

Combining Ketamine and Psilocybin Therapy for PTSD

Dr. Suzanne Blaising, PhD delves deeper into a groundbreaking approach to treating PTSD: combining ketamine and psilocybin therapy. Ketamine, a rapid-acting antidepressant, can induce a dissociative state, aiding patients in accessing and processing deep-seated traumas. Psilocybin, on the other hand, facilitates introspection and emotional breakthroughs. The combined use of these substances creates a comprehensive treatment program. Ketamine, administered before psilocybin, prepares the mind for the introspective journey. The psilocybin session, guided by trained professionals, allows patients to confront their traumas and gain new perspectives. A final ketamine session helps solidify the therapeutic gains.

Empowering Men’s Health and PTSD Recovery at Wholeness Center

Wholeness Center stands as a leader for those struggling with men’s health concerns and PTSD. Our innovative treatment approaches and commitment to patient well-being empower individuals to reclaim their lives. If you or someone you know is seeking healing and wholeness, please contact the Wholeness Center at 970-221-1106 to learn more about the innovative mental health programs the Wholeness Center has to offer.

 

Wholeness Center is an integrative mental health service provider in Ft. Collins, Colorado, serving the greater Northern Colorado area.

 

THE NUTRITIONAL VALUE IN MENTAL HEALTH

Blog, Integrative Medicine, Integrative Mental Health, Mental Health, Nutritional Psychiatry

Person eating a bowl of healthy food with text overlay 'The Nutritional Value in Mental Health' highlighting the link between diet and brain function at The Wholeness center in Fort Collins, Colorado

The Nutritional Value in Mental Health

For many, the connection between what we eat and how we feel is clear. A heavy lunch can lead to an afternoon slump, while a healthy breakfast can kickstart our day with energy and focus. But did you know that diet and nutrition can play a much bigger role in our bodies, impacting not just our physical health but also our mental well-being.

Understanding the Connection Between Diet and Mental Well-being

There is an indisputable connection between gut bacteria, the food we consume, and the state of our minds. This connection can be especially crucial for those struggling with mental health disorders.

How Nutrition Influences Brain Function

Danielle McCarty, NTP, RWP has so much to say when it comes to the importance of nutrition in support of mental health:

Nutrition can impact brain function all the way down to the cellular level. Take, for example, certain mental health disorders. Theoretically, they can stem from metabolic dysfunction, meaning dysfunction in the way the brain derives energy. Remember those fascinating powerhouses from high school biology—mitochondria? Those tiny organelles are responsible for converting glucose (sugar) into ATP (energy), the fuel that powers all our bodily functions, including brain activity.

So, what’s the problem?

Integrating Anti-Inflammatory Foods for Mental Health

The typical Western diet, loaded with processed carbohydrates and unhealthy fats, throws a wrench into this delicate system. These foods contribute to inflammation and create an environment where cells struggle to utilize glucose efficiently.

Our diets are the integrative answer.

One way to take control of our mental health is through dietary modifications. By shifting away from the Western approach and emphasizing whole foods, restricted carbohydrates, and the majority of calories coming from anti-inflammatory fats and oils, we can support energy metabolism in a way that can reduce the excitability of neurons in the brain and also stimulate mitochondria biogenesis and autophagy, helping to course-correct when it comes to mitochondria dysfunction.

Dietary Strategies for Enhancing Mental Health

Key Strategies for Optimal Brain Health:

  • Focus on protein: Ditch processed foods and fill your plate with lean proteins such as eggs, turkey, and cottage cheese.
  • Embrace healthy fats: Swap out inflammatory fats like vegetable oils for anti-inflammatory options like olive oil, avocado, and nuts.
  • Limit refined carbohydrates: Simple carbs contribute to blood sugar spikes and crashes, hindering brain function. Opt for complex carbs found in leafy greens, cruciferous vegetables, whole grains, and oats.

One dietary approach gaining traction for its positive impact on mental health is the Ketogenic diet. This therapeutic plan switches the body’s primary fuel source from glucose to ketones, produced from fat breakdown.

Certain psychiatric disorders, such as schizophrenia and bipolar disorder, can affect the excitability of neurons in the brain. By switching our brain’s main energy source, metabolic and mental health can be improved overall.

The Role of Ketogenic Diet in Mental Health Management

Benefits of Keto for Mental Health:

  • Reduced Neuronal Excitability: By utilizing ketones, we can potentially reduce the over-firing of neurons implicated in certain mental health disorders like schizophrenia and bipolar disorder.
  • Mitochondrial Support: The ketogenic diet can promote the creation of new mitochondria (mitochondrial biogenesis) while eliminating damaged ones (autophagy). This process helps to restore optimal cellular function.
  • Anti-inflammatory Effects: Ketones offer anti-inflammatory properties, potentially contributing to improved mental health.

Implementing Nutritional Changes: Steps to Take

It is important to consult with your health care provider before starting a therapeutic diet such as the Ketogenic diet, especially if you are taking psychiatric medications, as this can potentially affect medication management. At the Wholeness Center, we have a collaborative team of psychiatrists, naturopathic doctors, and nutritionists who can help you decide if the Ketogenic diet is appropriate for your care plan.

Support Services at Wholeness Center

Ready to take the first step? Schedule a consultation with our team of experts! Together, we can create a personalized plan to nourish your body and empower your mind. Please contact the Wholeness Center at 970-221-1106 to learn more about the innovative mental health programs the Wholeness Center has to offer.

We offer mental health services in Northern Colorado including the Ft. Collins, Windsor, Denver and Boulder areas.

ADDICTION: RECOVERING IN A WHOLE WAY

Adddiction, Blog, Holistic Health, Integrative Medicine, Integrative Mental Health, Ketamine-Assisted Therapy, Mental Health, Nutritional Psychiatry

An image of a person climbing a mountain symbolizing holistic addiction recovery at Wholeness Center in Fort Collins, Colorado, with the overlay of text reading " ADDICTION making a whole recovery"

Addiction: Recovering in a Whole Way

April is Alcohol Awareness Month. You may be aware of the obvious harms chronic alcohol use can cause on the brain and liver, but do you know about the connection between alcohol addiction and gut health? The damage alcohol inflicts on the digestive system can be equally significant and often overlooked.

Understanding the Impact of Alcohol on Gut Health

The gastrointestinal (GI) tract is a complex ecosystem teeming with trillions of bacteria, responsible for digestion, nutrient absorption, and even immune function. This delicate microbiome requires balance to function properly and is highly sensitive to the effects of alcohol. Long term alcohol consumption can disrupt your gut health, leading to a spectrum of GI issues, ranging from mild discomfort to severe health complications.

According to Dr. Nicole Lewis, ND, one of the most common problems is gastritis, an inflammation of the stomach lining caused by alcohol’s irritation. Over time, this can lead to peptic ulcers, potentially causing bleeding and perforations. Alcohol consumption also throws your gut bacteria, known as microbiota, into disarray. This imbalance, called dysbiosis, can manifest as bloating, gas, diarrhea, and/ or increased susceptibility to infections. Studies show that dysbiosis reduces beneficial bacteria while allowing harmful bacteria to flourish. This weakens the intestinal barrier, potentially causing “leaky gut,” where toxins leak into the bloodstream. Not only does the liver work to break down alcohol, but certain gut bacteria also play a role. This interaction can affect how vulnerable you are to alcohol-related gut problems and metabolic disorders.

The Integrative Approach to Addiction Recovery

While the damage may seem daunting, there is a path to healing that can be taken in a whole way. Seeking professional help is crucial. At Wholeness Center, we offer an integrative approach to recovery that goes beyond sobriety. We address the underlying causes of your addiction while promoting gut health for a more complete recovery.

Take a look at the integrative approach Wholeness Center offers:

  • Comprehensive Support: We have both naturopathic and medical doctors as well as mental health professionals to ensure an integrated and effective team approach to your recovery. We not only look at the physical symptoms of your addiction, but we also work with you to understand and cope with the underlying mental health factors that contribute to alcohol dependency.
  • Nutritional Guidance: Because alcohol interrupts a healthy gut/ brain connection, it’s important to focus on nutritional deficiencies as a result. Transitioning to a diet focused on replenishing B vitamins can be a crucial step in supporting recovery from alcohol dependence, according to Mary Rondeau, ND, RH (AHG).
  • Mind-Body Therapies: Alcohol addiction is a complex and multifaceted disorder that can wreak havoc on both the body and mind. In recent years, there has been growing interest in the therapeutic potential of psychedelic substances such as ketamine in addressing various mental health conditions, including addiction. Learn more about how our Ketamine-Assisted Psychotherapy program can be useful for those recovering from addiction.
  • Wholeness Academy: Explore our comprehensive gut health program to learn more about your digestive system and how to support it naturally as you work towards recovery from alcohol addiction.

Nutritional and Mind-Body Strategies for Comprehensive Recovery

By prioritizing your gut health and seeking integrative care, you can take proactive steps towards lasting recovery. Our mental health team at Wholeness Center understands the challenges of alcohol addiction. We are here to guide you on your journey to heal body, mind, and spirit – one step at a time. You are not alone.

The Wholeness Center serves Northern Colorado and Ft. Collins. Please contact the Wholeness Center at 970-221-1106 to learn more about the innovative programs the Wholeness Center has to offer.

 

 

GET TO SLEEP AND STAY ASLEEP

Blog, Holistic Health, Integrative Mental Health, Nutritional Psychiatry, Seasonal Wellness, Sleep

Sky backdrop with 'Get to Sleep Stay Asleep' words overlay for promoting healthy sleep habits and combatting winter blues from the Wholeness Center, an integrative mental health holistic wellness center in Fort Collins Colorado

Go to Sleep and Stay Asleep

With shorter days and longer nights, many of us find ourselves battling the winter blues. Shorter daylight hours can disrupt our sleep patterns, leaving us feeling tired, sluggish, and even more susceptible to seasonal depression. At Wholeness Center, promoting healthy sleep habits is a cornerstone of good mental health, especially during the winter months.

Understanding the Impact of Winter on Sleep

Our bodies rely on a natural internal clock called the circadian rhythm. This 24-hour cycle regulates various bodily functions, including sleep-wake cycles. During the winter, with less natural sunlight, our circadian rhythm can become dysregulated. Which may cause difficulty falling asleep, waking up feeling unrested, and experiencing daytime fatigue.

Sleep isn’t just about catching some zzz’s; it’s necessary for our physical and mental well-being. Adequate sleep strengthens our immune system, boosts cognitive function, improves mood, and enhances emotional resilience. When sleep-deprived, we become more vulnerable to stress, anxiety, and even depression.

Holistic Approaches to Enhancing Sleep Quality

Fortunately, there are several things you can do to improve your sleep quality and combat the winter blues:

  1. Light Therapy: Winter’s decreased sunlight can disrupt the hormone production of melatonin that regulates sleep-wake cycles. To counter this, consider light therapy by using a light box in the morning for 15-30 minutes. This exposure to artificial light helps regulate your circadian rhythm, promoting deeper sleep at night.
  1. Embrace the Power of Darkness: While light exposure is crucial in the morning, creating a dark, sleep-conducive environment at night is equally important. Possible solutions might be to purchase blackout curtains or a nighttime eye mask to block out any light sources.
  1. Temperature Matters: Aim for a cool bedroom temperature, ideally between 60-67°F. As your body temperature naturally dips during sleep, a cooler environment facilitates this process and promotes better quality sleep.
  1. Digital Detox: The blue light emitted from electronic devices can suppress melatonin production. Avoid using these devices for at least one to two hours before bedtime. Opt for a good book, warm bath, or practice relaxation techniques before sleep.
  1. Fuel Your Body, Not Your Nightmares: Avoid heavy meals, sugary snacks, and excessive caffeine prior to bedtime – they are known to disrupt your sleep cycle and lead to restless nights. If you need a late-night snack, opt for something light and balanced, like a small portion of yogurt with fruit and nuts.
  1. Prioritize Relaxation: Create a consistent bedtime routine to signal to your body that it’s time to wind down. Consider a warm bath, practicing light yoga, or reading a book. Journaling before bed can also be helpful, allowing you to clear your mind of worries and set intentions for the next day.
  1. Seek Professional Support: If you continue to struggle with sleep problems despite implementing these tips, don’t hesitate to seek professional help. At Wholeness Center, our team of experienced professionals can offer personalized support and guidance in achieving restful sleep and improving your overall well-being.

Personalized Support at Wholeness Center

We provide a comprehensive assessment program and a dedicated team of professionals who will work with you to get to the root of your symptoms. You are not alone, we are here to guide you every step of the way. Please contact the Wholeness Center at 970-221-1106 to get started.

Remember, prioritizing sleep is an act of self-care. By implementing these integrative practices, you can reclaim your sleep, combat the winter blues, and wake up feeling refreshed and ready to embrace the season. Please visit the Wholeness Academy for more information on the necessity of sleep and additional tips for restful nights.

 

IS KETAMINE THE PROBLEM?

Blog, Integrative Mental Health, Ketamine-Assisted Therapy, Mental Health, Psychedelic Research, Psychedic Therapy

Dr. Scott Shannon of the Wholeness Center in Fort Collins discussing ketamine in psychedelic therapy in his article "Is Ketamine the Problem"

Is Ketamine the Problem?

Written by Dr. Scott Shannon, MD

Recently, ketamine has come into an uncomfortable spotlight. Between Matthew Perry’s untimely death and the FDA comments on the home use of compounded ketamine, this novel medication has come under fire. Where does ketamine belong in the psychedelic ecosphere? Does it even belong? Are we risking the values inherent in our psychedelic work for a lowly anesthetic agent?

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NUTRITION AS A TOOL FOR MENTAL HEALTH

Blog, Integrative Medicine, Mental Health, Nutritional Psychiatry

a plate of nutritious foods to illustrate the importance of the gut brain connection and Integrative mental health and nutrition counseling at Wholeness Center in Fort Collins with the overlay of text " Nutrition for Mental Health"

Nutrition for Mental Health

Have you ever noticed the food you crave on a bad day? When you’re in a good mood, do you seem to make healthier choices? It’s no coincidence. Mental health and nutrition are intricately linked, with each influencing the other in profound ways. At Wholeness Center, we believe in an integrative approach, where addressing your mental health needs also means being aware of your relationship with food.

When you experience depression or anxiety, it can manifest in changes to your dietary habits, and conversely, nutritional imbalances can contribute to the development or exacerbation of mental health conditions. Understanding this complex interplay is crucial for promoting holistic health and well-rounded treatment strategies.

Dr. Suzanne Blaising PhD, gives the following ways that nutrition and mental health impact and influence each other:

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Spring Clean for Your Mind

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Spring Clean for your Mind

spring clean your mindIt’s spring cleaning time again. While we commonly think about cleaning our closets, cupboards and homes, it’s also a great time to spring clean our minds – clearing out the clutter and negativity. Give your minds a fresh start for the season! Here are a few ideas to get you started:

Clear Negativity

We have about 60,000 thoughts each day and most of us experience more negative thoughts than positive. You may have a tendency toward negative self-talk and criticism. A thought can be changed, so choose what you think about! Bring your focus away from the negative to the positive. Whatever you focus on becomes your reality. (more…)

Home Remedies for Allergies

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Home Remedies for Allergies

home remedies for allergiesSpring has sprung and allergies are kicking into full swing! Many people suffer this time of year with symptoms including sneezing, coughing, runny nose, and itchy eyes. While taking an over-the-counter pill can usually help to manage symptoms, there are other more natural home remedies that can also help. (more…)

Healthy Hair, Skin and Nails

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Healthy Hair, Skin and Nails

healthy skin hair nailsSummer is a great time to show-off your healthy skin, hair and nails! The condition of your skin, hair and nails is a reflection of your overall state of health. A variety of factors can affect their condition, including your exposure to tobacco smoke, sun damage, medications, drug use, and nutritional status.  Guess what is the best way to keep these parts of you looking shiny and healthy – a well-balanced diet! Be sure you are eating a lot of vegetables and fruits along with a smaller portions of protein, healthy fats and grains.

Sometimes vitamin supplementation is needed to support your body, especially if your thyroid gland is under stress (which can lead to pale skin, dull hair and brittle nails). Vitamin formulas for healthy hair, skin, and nails contain many of the same nutrients that your entire body needs for growth and maintenance of cells such as Biotin, the B vitamins, Vitamin D, Zinc, Vitamin C & E, and essential fatty acids (omega-3 and omega-6). These vitamins also support the production of keratin which is the essential building block for your skin, hair and nails. Talk to your wellness practitioner about the following key supplements that can give strength and shine to your hair, skin, and nails.
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