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Adaptogens seem to be a buzz word in the health world these past few years. What actually are adaptogens? They are specific plants and mushrooms that may help your body manage stress and restore balance. Some common specific plants are but not limited to ashwagandha, licorice root, tulsi/holy basil, medicinal mushrooms (lionsmane, chaga, cordyceps, reishi) rhondiola, shatavari, schisandra, astralagus, eleuthero, asian ginseng, maca root, and dang shen. These plants and herbs strengthen and balance your stress response system. They may be a buzzword currently, but adaptogens have been around since ancient times within Chinese Functional Medicine and Indian Aryuveda Medicine. They help the body adapt to physical and mental stresses.

Items that we consume that have adaptogens may support our nervous system. Adaptogens are a class of herbs that regenerate energy, not spike it. It supports our cortisol levels. You can use adaptogens in a variety of formats; mixing powders, capsules, teas, tinctures, soups, even skincare to name a few. Deciding which adaptogens you would like to try depends on what brought you to deciding to try them. Are you looking to relieve stress, increase your energy, have better sleep? Adaptogens tend to work better when you consume them daily. The theory is that they build the body’s immunity up to be able to adapt and control future stressful situations.

Adaptogen drinks are non-alcoholic beverages infused with specific herbs, roots, and/or functional mushrooms designed to help the body manage stress and support balance. There are many beverages containing adaptogens popping up these days; for mocktail mixers try Curious Elixirs, for hot drink/coffee replacements try Mudwtr or Rasa. Be mindful of any added sugars when shopping brands. Would love to know what you like if you already drink adaptogen drinks, drop a line!

Getting started — what should you try first?

If you’re new to adaptogen drinks, here’s a simple starting point based on your goal:

• Stress & anxiety relief → Ashwagandha or Reishi-based drinks
• Focus & mental clarity → Lion’s Mane powder or Schisandra Berry teas
• Energy without caffeine crash → Rhodiola or Maca lattes
• General wellness & immunity → Chaga or Tulsi teas

*Be sure to consult your physician prior to taking adaptogens if you are pregnant, nursing, or taking medication (make sure there is no negative interaction)*

Morning routines are helpful to set us up for a day of success. They remove chaotic rushing around and implement mental focus, allowing you to control your day rather than your schedule controlling you. By transforming the start to your morning with intentional habits, you build immediate momentum that enhances your performance, emotional health, and overall well being.  I find myself practicing healthy, supportive habits consistently within my morning routine. Look to include habits for hydration, movement, and mindfulness to begin your day. I find it helpful to avoid screen time for the first hour of the day, such as texting, checking emails, and scrolling socials. I encourage you to think about what will best suit you and your needs to set you up for a successful and supportive day. What types of mindfulness call to you; meditation, journaling, and/or breath techniques. What types of movement sound good to you to start your day; walking, stretching, and/or yoga.

Some of the first things I do with my clients is work on establishing a customized morning routine that supports them. We talk about their goals, and the things they enjoy doing during their mornings. I find all clients enjoy their morning routine once they have established one consistently. This will take patience to see the positive results of your morning routine. Like most things, we do not typically see success over night, it takes time and consistency to see these positive results. Start off small, and continue to build onto your morning routine as you become comfortable with what you have established. Give yourself grace, not every morning will be perfect even when implementing  your routine, you are human and we are not meant to be perfect. See below an example of my personal morning routine. I would love to hear what you love to include in your morning routine!

MY MORNING ROUTINE

personal hygiene

big glass of water along with my pre/probiotics & phytase

meditation (5-10 minutes)

gratitude journaling

yoga (10-20 minutes)

matcha with collagen peptides

vitamin D3 from the sun with a morning dog walk

high protein breakfast with veggies and berries

Red light therapy and infrared sauna are terms that many of us may have heard thrown around these days. Maybe you have had the opportunity to try one or the other. I started using these modalities regularly almost two years ago. They are both wonderful non-invasive wellness therapies that support our overall health. In answer to my question, is one better than the other, no, I believe they are both good for you for similar and different reasons. I enjoy using both therapies to decrease inflammation. Read on to learn more about my own experiences with each therapy.

Red light is generally used through small, medium, and large LED panels. They can be body length hung from a wall, set on a rolling stand, and also can be used on a table top directed at your face. Some companies also sell masks that are placed directly on your face. Red light may support skin health, muscle recovery, and wound healing. It can reduce inflammation, improve circulation, and support our joints. Red light stimulates our mitochondria, our powerhouse, allowing us to have more energy throughout the day along with enhancing cellular function and repair. In regards to skin health, red light stimulates collagen production; reducing fine lines and wrinkles, sun spots, acne, and even helps with conditions like psoriasis and eczema. I do use excellent skin products for my daily skin routine and have been asked by a few people recently at the age of 45, do I get Botox? I never have gotten Botox, and I can bet you that red light therapy has been assisting with my youthful appearance. Red light therapy sessions are quick, 15 minutes is all you need. I prefer using large panels that face both my front and back side to be efficient. There are many brands out there that are effective, I personally like the brand platinum led therapy lights.

Infrared saunas may use all three wavelengths near, mid, and far, when used all at once it is considered full spectrum. The near infrared wave is similar to the red light, 600-850 nm . Infrared saunas are more efficient than traditional saunas. Infrared saunas heat the body directly using infrared light waves, rather than warming the surrounding air like traditional saunas. Near, mid, and far infrared light waves that may be used in your session depending on the type of sauna you use. This allows infrared saunas to raise core body temperature more effectively at lower temperatures. Infrared saunas typically operate between 110°F and 140°F, whereas traditional saunas range from 150°F to 190°F. Traditional saunas heat the air, which then warms the body’s surface, while infrared saunas penetrate deeper into tissues, promoting perspiration and potential health benefits at more comfortable temperatures. Many people are able to stay in an infrared sauna longer than a traditional due to the air not being heated. The activation of heat shock proteins within your body helps repair damaged cells, reduce inflammation, and enhance overall cellular function. Both saunas a are heating up our core and allowing for detoxification via sweating. Toxins such as environmental pollutants, heavy metals, excess stress hormones are released through both sauna sessions. Saunas improve circulation and cardiovascular health, relieve pain and inflammation, boost energy and bodily defenses, and maintain the appearance of skin health.

I personally love how I feel during and after an infrared sauna session. I find it to be relaxing during the experience, and when practiced consistently I notice my muscles and joints feel better afterwards. My nervous system feels regulated after doing an infrared sauna session. Infrared saunas have been shown to reduce elevated cortisol levels. Cortisol is the body’s primary stress hormone. Also, you may find your sleep quality to improve. A good thing to note, not all infrared saunas are created equal. It is important to do your research and shop products that are third party tested. The last thing you want is to breathe in toxic glues or wood stains during your detox session. We recently purchased the Mpulse infrared sauna from Sunlighten.

In conclusion, my overall wellness has improved from both of these therapies. I highly recommend for athletes, those suffering from an auto immune disease, looking to decrease overall stress levels/cortisol, or simply wanting to increase personal longevity and have a youthful appearance.

I recently taught an interactive nutritional food workshop in my town of Lyons, what a great time we all had together! I loved how this workshop brought members of the community together. We spent the evening cooking delicious recipes focusing on using anti-inflammatory foods, creating meals that nourish our bodies and minds. There was chatting, laughter, and connection during our time spent together. After we completed our cooking, we all sat down and shared a meal together. This interaction we all had with one another filled me up inside with gratitude and happiness. I was reminded how wonderful social interaction can be even within our own community.

You may have heard of the blue zone regions. These are specific global regions where humans live exceptionally long, healthy lives, often exceeding 100 years, called centenarians. There are a number of common traits that these people share throughout the blue zone regions. One trait I would like to focus on in this blog is strong social connections. Many of these regions are smaller towns that allow the people of those communities to engage with one another. They walk most places vs. driving in cars, they share communal meals, they take care of their elders, and put their family first. These interactions not only support a feeling of having purpose and feeling loved, but also help people to maintain their thinking skills and cognitive abilities.

For the past number of years I have heard and used the terms “food is medicine” and “movement is medicine”. I would also like to offer the concept that “community is medicine”. Social isolation can lead to numerous health deficits in our lives. Human beings are wired for connection. From an evolutionary perspective, being part of a group increased our chances of survival. Fast forward thousands of years and our need for belonging hasn’t changed. Putting an emphasis on building meaningful bonds with those around you can help:

• Lower your risk of chronic disease like heart disease, dementia, high blood pressure, and diabetes.
• Reduce the risk of mental illness and boost resilience in times of stress
• Strengthen your immune system, protecting you from serious disease
• Strengthen cognitive function, including your memory and critical thinking skills
• Regulate your levels of cortisol (the stress hormone) and decrease the resulting inflammation in the body
• Improve your sleep

Beyond the mental, emotional, and physical benefits of social connection, strong relationships also encourage healthy behaviors through accountability and community. For example, you’re more likely to go on a walk or take a workout class if a friend joins you. You’re also more likely to schedule a doctor’s appointment if someone checks in to remind you. Simply put: the quality of our relationships can influence how long and how well we live.

At the beginning of 2025, I set an intention for myself, daily gratitude journaling. I was wanting to become more present and grateful throughout my days as time seems to be flying by these days. It seems that as we get older, time goes by quicker, and I am finding this to be true. Gratitude journaling has allowed me to tap in to being more mindful, improving my self awareness. Daily gratitude journaling has been a wonderful tool to keep drawing me back to the present. It allows me to reflect upon my day and note what and whom I appreciated, including myself. I had not been thanking myself and appreciating my own body in ways that were supportive for me to grow. We tend to take many of the simple things in life for granted, I am a culprit of this, though journaling gratitude has given me the opportunity to be more mindful. A gratitude practice trains the brain to be more in tune with experiencing gratitude.

When I write in my journal each day, it ALWAYS brings a smile to my face and fills me up with happiness. Even on days where I feel down in the dumps, taking a few moments to acknowledge the small things in life that I am grateful for always changes my tune. I am grateful I woke up today. I am grateful for my breath. I am grateful to have a roof over my head. I am grateful for my family and friends. I am grateful for my animals. I am grateful for my body and the ability to move it daily. I am grateful for my health. These things that I listed we tend to take for granted and should be recognized as they really are essential for living a happy life. I have found that there is no specific time that is better than another to journal. After I have written in my journal, I feel lighter and happier, ready to take on my day with optimism and love, or it sets me up to have a deep, restful sleep at the end of my day. I highly recommend you trying out gratitude journaling – it’s free, takes only a few minutes, and the positive benefits are numerous!

Research has shown that there are many mental, emotional, and physical benefits to gratitude journaling. Boosting mood and happiness, reducing stress and anxiety, and improving self awareness are some of the benefits you can expect along with improved sleep, lowering blood pressure, and reducing inflammation when you journal daily. Daily gratitude journaling is a self care ritual that will help you positively grow mentally, emotionally, and physically.

HOW TO START JOURNALING GRATITUDE?

Purchase a journal that you will use for your daily entries, possibly a new pen that you enjoy writing with. If working on your phone or a computer sits better with you by all means do what feels best for you!

Find a quiet spot where you can take a few moments to write in your journal.

Ask yourself, “what am I grateful for today?” It can be as simple as a sunny day, a smile from a stranger, a great meal you enjoyed, a conversation with a friend, going for a walk – the simple joys we encounter daily that often go unnoticed. Focus on the positives.

Consistency is key, aim to write in your journal daily for a few minutes, morning or night or anytime in between. If daily sounds overwhelming, start with writing in your journal weekly and progress from there.

SAMPLE JOURNALING PROMPTS

• What personal qualities and strengths are you grateful for?
• Who is someone you love and why?
• What made you smile or feel happy today?
• What do you enjoy most about nature?
• What was a recent challenge that you were able to overcome?
• What brought you a sense of calm today?
• What act of kindness did you do for yourself or for someone else?