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COPING WITH SEASONAL AFFECTIVE DISORDER

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COPING WITH SEASONAL AFFECTIVE DISORDER

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

COPING WITH SEASONAL AFFECTIVE DISORDERSeasonal Affective Disorder SAD a person in a dark room depressed and moody sits slumped with arms crossed and the overlay of words "Coping with Seasonal Affective Disorder"

How to Cope with Seasonal Affective Changes: Embrace the Shift and Nourish Your Mind and Body

As the seasons change, it’s natural for your mood and energy levels to fluctuate. The Earth’s tilted axis causes different parts of the world to receive varying amounts of sunlight, creating seasonal transitions. These shifts can affect us both physically and mentally, leading to conditions like Seasonal Affective Disorder (SAD). However, there are many ways to embrace these changes and care for your mental and physical health through this time.

Meditation and Reflection: Embrace the Shift

Let’s take a moment to appreciate the present. The Earth is turning, and with that, the seasons change. As we enter fall and winter, the days grow shorter, and many of us notice a shift in mood and energy. It’s important to reflect on this and tune inwards. The seasonal changes are an opportunity to slow down, rest, and reflect rather than push for constant productivity. Think of it as a time to “settle down” and focus more on inner peace and self-care.

Working with the Seasonal Changes

Learning to work with, not against, the changes is the key to navigating seasonal shifts. If you notice you’re feeling more tired, introspective, or disconnected, that’s okay. These are natural parts of the seasonal rhythm. Consider adopting Hygge—the Danish concept of coziness and contentment. Create a warm and inviting space to relax, and make time for quiet moments of self-reflection or mindfulness.

Seasonal Affective Disorder (SAD) and Treatments

For many, seasonal changes can bring about feelings of sadness, fatigue, and a lack of motivation. Research shows that Seasonal Affective Disorder (SAD) often peaks in the winter months due to reduced sunlight exposure. In addition to SAD, conditions like ADHD and PMDD can also worsen during the colder months. The good news? These conditions, along with SAD, can often be managed effectively with light therapy.

Light Therapy: A Proven Solution

Light therapy has been shown to improve symptoms of SAD, ADHD, and PMDD by mimicking sunlight. However, it’s essential to use light therapy correctly to see results:

  • Timing: Light therapy is most effective when used early in the morning before sunrise. It helps reset your circadian rhythm and signals to your brain that it’s “daytime.”
  • Intensity: Make sure your lightbox provides at least 200 square inches of light exposure. Smaller lightboxes may be less effective.
  • Distance and Angle: Keep a distance of 16-24 inches from the lightbox, and ensure the light mimics natural sunlight by coming from above and angling downward.

Start with 10-15 minutes of light exposure, gradually increasing to 20-30 minutes, and be patient—results can take up to two weeks.

Supporting Your Body: Exercise and Nutrition

Along with light therapy, maintaining a healthy routine is essential. Exercise is crucial to combat fatigue and improve mood. Pairing your light therapy with physical activity can boost energy and motivation.

As the weather cools, many people crave heavier, denser foods, which can leave you feeling sluggish. To balance this, opt for lighter meals that are easy to digest—think roasted vegetables, butternut squash soup, or veggie bowls. Warming spices like cinnamon, ginger, and rosemary taste great and can stimulate circulation, improve digestion, and lift your mood.

Adaptogens: Natural Support for Mood and Energy

During the colder months, adaptogens like Rhodiola can be a helpful addition to your routine. Historically used in cold climates, this herb supports mood, energy, and stamina, helping you power through winter’s darker days. Pairing Rhodiola with mitochondrial support like CoQ10 can provide an extra boost.

Addressing Grief and Emotional Well-being

For some, the holiday season brings up feelings of grief or loss. If the season brings up difficult emotions, it’s important to acknowledge them early. Combining herbs like Hawthorne with Rhodiola can offer both heart and head support. Therapy is also an essential tool for processing grief and navigating complex emotions.

Regulate Blood Sugar and Avoid the Sugar Rush

With the winter months come plenty of indulgences, especially around the holidays. Blood sugar regulation is key to avoiding mood swings, irritability, and energy crashes. Consider focusing on protein-rich meals to stabilize blood sugar and avoid excessive sweets.

As the seasons change, it’s essential to tune in to your body and mind. Embrace the slower pace of the colder months, incorporate nourishing foods and routines, and explore light therapy if needed. With a balanced approach to self-care, you can move through the season with ease and resilience.

Would you like to know more integrative solutions for mental health? We offer a free consultation for new patients to discuss their mental health needs and goals. If you or someone you know is seeking healing and wholeness, please contact the Wholeness Center at 970-221-1106 to learn more.

Wholeness Center offers mental health repair and restoration in Ft. Collins, CO.

INTEGRATIVE NUTRITION FOR MENTAL HEALTH: Grounding Your Wellness This Fall

Integrative Medicine, Integrative Mental Health, Mental Health, Nutritional Psychiatry, Seasonal Wellness

Wholeness Center in Fort Collins recommends wholesome fall foods like root vegetables, whole grains, and warming spices to support mental health and wellness with the overlay of words: Integrative Nutrition for Mental Health: Grounding Your Wellness This Fall

Integrative Nutrition for Mental Health: Grounding Your Wellness This Fall

Moving into the darker months, have you noticed that your mood is off, your energy levels are low, you’ve been craving comfort (carbs anyone?) in ways that aren’t usual for you?

These “winter blues” also known as Seasonal Affective Disorder (SAD) and are common at this time of year.

Want an integrative way to ground your mental health this fall?

Dr. Mary Rondeau, ND, RH (AHG), shares this solution to find mental balance as November settles in, and the crisp coolness of fall deepens, preparing us for the transition into winter.

This seasonal change brings with it the need to focus on grounding and nourishing our bodies in alignment with the earth’s rhythms. In Ayurveda, this time of year is dominated by Vata dosha, with its cold, dry, and light qualities, making it essential to introduce warming and grounding foods into our diets to maintain balance. 

Why Grounding Foods Matter in November

As the weather becomes colder and more unpredictable, Vata can quickly become imbalanced, leading to feelings of restlessness, anxiety, and even dryness in the body. To counter those feelings, consuming grounding foods can help stabilize the body and mind, providing a sense of warmth, comfort, and security. Incorporating these foods into your meals during November supports physical nourishment, emotional balance, and connection to the season’s energy. 

Grounding Foods to Focus On

  • Root Vegetables: With root vegetables like sweet potatoes, carrots, beets, and parsnips, you’re eating food that grows deep within the earth. They are naturally grounding and rich in nutrients, making them perfect for roasting, mashing, or adding to stews.
  • Winter Squash and Pumpkin: Seasonal and hearty, butternut squash, pumpkin, and acorn squash offer natural sweetness and comfort. They’re rich in fiber and beta-carotene, making them a wholesome addition to soups, casseroles, and roasted vegetable dishes.
  • Whole Grains: To nourish your body and mind, include grains like brown rice, quinoa, barley, and millet in your meals. These grains have a heavier, grounding quality that helps stabilize energy levels, leaving you feeling balanced and energized. A warm grain bowl for breakfast or a side of cooked grains at dinner can provide lasting energy.
  • Warming Healthy Fats: Include fats like ghee, coconut oil, and avocado to provide warmth and moisture to the body. Ghee is particularly revered in Ayurveda for its grounding and digestive properties, making it ideal for sautéing vegetables or stirring into soups and stews.
  • Legumes and Lentils: Lentils, chickpeas, and mung beans are grounding sources of protein and fiber, helping to keep you satiated and energized. Incorporating these legumes into stews, curries, and soups will help anchor you through the cold months.
  • Warming Spices: Add spices like ginger, turmeric, cinnamon, cardamom, and cloves to your meals to increase warmth and digestion. These warming spices not only enhance flavor but also help ignite the digestive fire (Agni), keeping your body healthy and balanced through the cold.
  • Cooked Fruits: Swap fresh fruit for baked apples, pears, or stewed prunes. Cooking fruits with spices like cinnamon or nutmeg makes them more digestible and grounding during colder months.

Simple Ways to Add Grounding Foods in November

  • Soups and Stews: Warm up with hearty soups and stews filled with root vegetables, squash, lentils, and warming spices. These meals are easy to digest and keep you grounded.
  • Roasted Vegetables: Roast your favorite root vegetables or squash with olive oil and spices like cumin and turmeric for a delicious, warming side dish.
  • Grain Bowls: Start your day with a warm bowl of oats or quinoa, topped with ghee, cinnamon, nuts, and cooked fruits for a grounding and nourishing breakfast.
  • Spiced Herbal Teas: Sip on teas made with ginger, cinnamon, or cardamom throughout the day to stay warm and balanced.

By incorporating these grounding foods into your diet, you can nourish your body and mind and embrace the beauty of the fall season.

Supporting Mental Health Through Seasonal Nutrition

Would you like to more integrative solutions for mental health? We offer a free consultation for new patients to discuss their mental health needs and goals. If you or someone you know is seeking healing and wholeness, please contact the Wholeness Center at 970-221-1106 to learn more.

Wholeness Center offers mental health repair and restoration in Ft. Collins, CO.

 

INTEGRATIVE CARE FOR BREAST CANCER

Integrative Medicine, Integrative Oncology, Ketamine-Assisted Therapy, Mental Health, Nutritional Psychiatry, Women's Health

Integrative care for breast cancer at Wholeness Center - holistic healing approach. Fort Collins, Colorado

Integrative Care for Breast Cancer

October is Breast Cancer Awareness Month, a time when we honor loved ones we’ve lost, survivors and those still actively fighting this devastating disease that affects millions worldwide. At Wholeness Center, we understand that a breast cancer diagnosis goes beyond the physical. The emotional and mental toll can be equally significant, impacting both the patient and their caregivers.

The Emotional and Mental Toll of Breast Cancer

As part of treatment for breast cancer, Dr. Matthew Brennecke, ND, emphasizes the empowering role of self-care and stress management. The naturopathic pillars of health play a vital role in keeping the mind and body healthy at any point in our lives – nutrition, movement, sleep and stress management. Cancer tends to feed off sugars and other simple carbohydrates for proliferation, and stress can easily affect blood sugar regulation, including daily ‘life’ stressors and additional internal stressors like lack of sleep. Keeping up with hydration, eating right, and sleeping well can be an extremely successful integrative therapy with chemo and radiation.

The Role of Caregivers in the Healing Process

While caring for a loved one with breast cancer, caregivers play a crucial role in the healing process. Often, they neglect their own needs. Remember, taking time for yourself is not selfish; it’s essential for your well-being and resilience. For caregivers, Dr. Brennecke suggests incorporating activities like hiking, spending time in nature, and engaging in hobbies to maintain mental and emotional health.

It is common for individuals diagnosed with breast cancer to want to soften the “weight” of their diagnosis for others by neglecting their own self-care needs. However, Dr. Brennecke encourages those living with or surviving breast cancer should try to maintain routines, friendships, and hobbies as much as possible. Isolation can exacerbate feelings of anxiety and depression, which are not optimal for fighting breast cancer.

The Power of Integrative Therapies

At Wholeness Center, we believe in an integrative approach to healing, addressing both the physical and mental aspects of breast cancer. Danielle McCarty, NTP RWP ONC, is a registered nutritional therapist at Wholeness Center, underscores the profound impact of nutrition on breast cancer and mental health.

It’s important to work with a trained provider when using nutrition as a dietary strategy for cancer and/or mental health. Everyone is bio-individual with a different health history and not everyone’s nutritional needs will be the same. In general, a colorful and low-glycemic diet with adequate healthy fat and protein is a good start for anyone struggling with breast cancer, as well as anxiety and depression.

Key Nutritional Strategies for Breast Cancer Support

  • Low-Glycemic Diet: Reducing your intake of sugary foods and refined carbohydrates can help regulate insulin levels, a potential growth factor for breast cancer.
  • Focus on Whole Foods: Prioritize nutrient-dense, non-starchy vegetables, lean protein, and healthy fats to provide essential nutrients and support overall well-being.
  • Embrace the Power of Fats: Omega-3 fatty acids in fatty fish, nuts, and seeds offer anti-inflammatory properties and support brain health.
  • Mindful Eating: Practice mindful eating, paying attention to your body’s signals and savoring each bite, which can help regulate emotions and improve digestion.

Integrative Mental Health Therapies for Breast Cancer

Beyond nutrition, Wholeness Center offers a range of integrative mental health therapies to support individuals with breast cancer. These include:

  • Ketamine-Assisted Psychotherapy: This innovative treatment can be effective for addressing the emotional trauma associated with a breast cancer diagnosis.
  • Counseling and Psychotherapy: Individual and group therapy sessions provide a safe space to process emotions, build coping skills, and gain support from others.

 Wholeness Center also offers comprehensive integrative oncology support, with Dr. Mary Rondeau, ND, and Dr. Matthew Brennecke, ND, providing adjunct care to conventional treatment. Their expertise includes supplements, mistletoe therapy, and IV therapy, all designed to complement traditional cancer treatments and promote holistic healing. 

You Are Not Alone in Your Journey

A breast cancer diagnosis can be overwhelming. Wholeness Center is here to provide comprehensive support, addressing both the physical and mental aspects of your journey. By prioritizing self-care, embracing healthy lifestyle choices, and seeking support from our team of experts, we will help you navigate this challenging time with strength and dignity. Remember, you are not alone in this journey.

Wholeness Center is a leader in providing mental health solutions. Would you like to know more? We offer a free consultation for new patients to discuss their mental health needs and goals. If you or someone you know is seeking healing and wholeness, please contact the Wholeness Center at 970-221-1106 to learn more.

 

Wholeness Center offers mental health repair and restoration in Ft. Collins, CO.

SUICIDE PREVENTION

Integrative Medicine, Integrative Mental Health, Ketamine-Assisted Therapy, Mental Health, Psychedic Therapy

Suicide awareness and Suicide prevention tips and mental health care at Wholeness Center in Fort Collins, Colorado

Suicide Prevention: Recognizing Risk Factors, Warning Signs, and New Approaches

“Suicide is a heartbreaking reality that affects many lives every year,” says Dr, Suzanne Blaising, PhD. Wholeness Center is a leader in innovative and integrative mental health. This September which is suicide prevention month, we wanted to shed the stigma around suicide and provide you with the tools you need to help prevent this global epidemic from spreading.  

 Despite all the advancements in mental health care, some people still struggle to find treatments that work for them, especially when they are feeling hopeless and overwhelmed. Dr. Kylie House, MD says, “Although it’s not possible to predict if a particular individual will commit suicide, it is possible to prevent and lower the incidences of suicide.” This is done by identifying individuals with risk factors and warning signs. The American Psychiatric Association lists the following:    

RISK FACTORS FOR SUICIDE

  • Previous suicide attempt(s). 
  • A history of suicide in the family. 
  • Substance use. 
  • Mood disorders (depression, bipolar disorder). 
  • Access to lethal means (for example, keeping firearms in the home or having access to unsecured prescription medications) 
  • Losses and other events (for example, the breakup of a relationship or a death, academic failures, legal difficulties, financial difficulties). 
  • History of trauma or abuse. 
  • Bullying. 
  • Chronic physical illness, including chronic pain. 
  • Exposure to the suicidal behavior of others. 
  • Social isolation. 
  • Historical trauma. 
  • Stigma associated with seeking help. 

  WARNING SIGNS OF SUICIDE

  • Often talking or writing about death, dying or suicide. 
  • Making comments about being hopeless, helpless or worthless. 
  • Expressions of having no reason for living; no sense of purpose in life; saying things like “It would be better if I wasn’t here” or “I want out.” 
  • Increased alcohol and/or drug use. 
  • Withdrawal from friends, family and community. 
  • Reckless behavior or more risky activities, seemingly without thinking. 
  • Dramatic mood changes. 
  • Talking about feeling trapped or being a burden to others. 

 It’s important to identify these warning signs and help an individual seek treatment as a means to decrease risk factors. Similarly, bolstering protective factors in an individual can help prevent suicide.  

 SUPPORTIVE MENTAL HEALTH

  • Contacts with providers (such as, follow-up phone call from health care professional). 
  • Effective mental health care; easy access to a variety of clinical interventions. 
  • Feelings of strong connections to individuals, family, community and social institutions. 
  • Strong sense of cultural identity. 
  • Problem-solving and conflict resolution skills. 

Innovative Treatments for Suicide Prevention

In addition, scientists have been exploring new ways to help prevent suicide. Read on as Dr. Suzanne Blaising, PhD tells us about two substances—ketamine and psilocybin—showing promise in this important area.  

Ketamine has been around for a long time, mainly as an anesthetic used in surgeries. Researchers have discovered that it can also be a powerful tool in treating depression, especially in cases where other treatments haven’t worked. Ketamine works by changing certain chemicals in the brain, which helps to lift mood and reduce feelings of hopelessness. ketamine can begin to relieve severe depression and suicidal thoughts within hours. This quick action is crucial for someone who might be thinking about suicide and needs immediate relief. While the effects can be rapid, they are often short-term, so ketamine is usually part of a broader treatment plan that includes therapy and other support.  

Psilocybin, on the other hand, is the active ingredient in certain types of mushrooms, often called “magic mushrooms.” It has been used in some cultures for centuries but is now being studied for its potential mental health benefits. Psilocybin is different from ketamine in that it often leads to a deep, sometimes spiritual experience. People who take psilocybin under the guidance of a professional often describe a shift in how they see themselves and the world around them. This change in perspective can help people stuck in negative thought patterns, making it easier to find new hope and purpose in life. Studies show that psilocybin can help reduce symptoms of depression and anxiety, which are two major factors that can lead to suicide. By promoting a sense of connection and understanding, psilocybin may help people feel more grounded and less alone, which is crucial in preventing suicide. 

For many people, the standard treatments for depression and anxiety – therapy and medication—are enough. However, for others, these treatments don’t work as well or take too long to provide relief. This is where ketamine and psilocybin could make a big difference. By offering new ways to help those in crisis, we might be able to prevent more suicides and offer hope to those who need it most. 

While ketamine and psilocybin show promise, they are not without risks. Both substances can have strong effects on the mind, and they should only be used in a safe, controlled environment with the help of trained professionals. This ensures that the treatments are effective and that any potential side effects are managed carefully. 

Wholeness Center’s Approach to Suicide Prevention

Wholeness Center is a leader in providing mental health solutions for treatment-resistant depression, such as our Ketamine Assisted Therapy program. Would you like to know more? We offer a free consultation for new patients to discuss their mental health needs and goals. If you or someone you know is seeking healing and wholeness, please contact the Wholeness Center at 970-221-1106 to learn more. 

 Wholeness Center offers mental health repair and restoration in Ft. Collins, CO. 

 

RETRAIN YOUR BRAIN WITH DR. STEVEN RONDEAU

Biofeedback, Integrative Psychiatry, Mental Health, Neurofeedback

Multi colored graphic of brain representing Dr. Steven Rondeau discussing how to retrain your brain using innovative techniques like neurofeedback and biofeedback at Wholeness Center in Fort Collins, Colorado

Retrain Your Brain with Dr. Steven Rondeau

At Wholeness Center, we are guided by the expertise of Dr. Steven Rondeau, ND, BCN (EEG), a respected authority in the role of qEEG for understanding and predicting human behavior and performance. Here, Dr. Rondeau answers questions about our innovative mental health techniques: neurofeedback and biofeedback which we utilize to support our patients’ mental health.

What is neurofeedback, and how does it work?

Dr. Steven Rondeau: Neurofeedback is a cutting-edge therapy that is effective for a variety of mental health conditions. During a neurofeedback session, sensors are placed on the scalp to monitor brain wave activity. This information is fed back to the patient in real time through a visual display. Patients can improve their symptoms through coaching designed to help them learn to regulate their brain wave activity. Our neurofeedback program is performed in the office or at the convenience of your home.

How is biofeedback different from neurofeedback?

Dr. Steven Rondeau: Biofeedback is a broader term encompassing any therapy that uses real-time feedback to help patients learn to control physiological processes. Neurofeedback is a specific type of biofeedback that focuses on brain wave activity—other types of biofeedback target heart rate, muscle tension, or skin temperature.

Are neurofeedback and biofeedback right for everyone?

Dr. Steven Rondeau: These techniques can be helpful for almost anyone struggling with less-than-optimal mental health and behavioral patterns – from children to athletes. However, we do not offer a one-size-fits-all solution; by consulting with our qualified team of specialists, we create a plan to help you retrain your brain, a plan individualized for your unique needs.

What are the benefits of neurofeedback and biofeedback?

Dr. Steven Rondeau: Neurofeedback and biofeedback offer several benefits, including:

  • Non-invasive, pain-free diagnostics
  • The ability to treat a variety of mental health conditions
  • Development of self-regulation skills
  • Long-lasting, positive results

What are some of the limitations of neurofeedback and biofeedback?

Dr. Steven Rondeau: It is important to note that neurofeedback and biofeedback are not a quick fix. It typically takes multiple sessions to see results. Additionally, these therapies may not be covered by insurance.

How can someone learn more about neurofeedback and biofeedback at Wholeness Center?

Dr. Steven Rondeau: Neurofeedback and biofeedback are promising techniques to improve mental health. If you are struggling with a mental health condition and want to learn more about neurofeedback and biofeedback, we encourage you to contact Wholeness Center. We offer a free consultation for new patients to discuss their mental health needs and goals.

Want to retrain your brain? 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 Northern Colorado, Wholeness Center offers mental health repair and restoration.

Sunscreen Safety Tips

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Sunscreen Safety Tips

Everything You Need to Know About Sun and Sunscreen for Summer

sunscreen safety tipsAbout the Sun

The sun’s light contains invisible ultraviolet rays which can damage your skin in as little as 15 minutes. There are 3 types of UV light. UVC is the most damaging but it does not reach us because it cannot get through the atmosphere. UVB is responsible for delayed tanning and burning, however it cannot penetrate into the deeper layers of the skin. Most UVB is filtered by the clouds in the atmosphere and causes the most impact between 10am-4pm. Most of the UV radiation that reaches us is UVA. It can reach the deeper layers of the skin and causes immediate tanning. It is also the type that causes skin aging and wrinkling and potentially skin cancer. Increased exposure to UV rays can cause sunburn, speed up skin aging and increase the risk of skin cancer. (more…)

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.