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Tag Archives: Functional Medicine

November 11 2025

Sleep, Stress, and Energy: The Hormone Connection

Author jrmnurse Posted on Categories Hormonal Health

Discover how hormonal changes impact sleep, stress, and energy in women. Learn practical strategies and functional medicine tips to restore balance.

Many women reach a point in life where sleep becomes elusive, energy levels dip, and stress feels unmanageable. Often, these issues are blamed on busy schedules or aging — but the real culprit may lie deeper: your hormones. Hormones act as chemical messengers that influence nearly every system in your body — including mood, sleep, metabolism, and stress response. When they fall out of balance, the effects ripple through your physical and emotional well-being.

Key hormones like cortisol, estrogen, and progesterone all play major roles in regulating how you feel each day. Cortisol helps you wake up, handle stress, and stay alert — but chronic stress can keep it elevated, leading to fatigue, anxiety, or poor sleep. Estrogen supports serotonin production, the “feel-good” neurotransmitter. When it drops, mood swings and irritability can increase. Progesterone promotes calm and helps you sleep deeply. Low levels often lead to insomnia and restlessness. When these hormones fluctuate, even small imbalances can affect how your body handles daily stress and rest.

Take Lisa, a 49-year-old teacher who felt like she was running on empty. She’d wake up tired, couldn’t fall asleep at night, and snapped at loved ones without meaning to. Her doctor said her labs were “normal,” but she still felt far from fine. Through a functional medicine assessment, Lisa discovered that her cortisol rhythm was reversed — high at night, low in the morning. With targeted support including nutrition, adaptogens, and improved sleep habits, her energy returned, and her mood stabilized.

Functional medicine looks beyond symptoms to uncover why your body is out of sync. Common contributors to disrupted sleep and energy include blood sugar fluctuations, chronic stress, gut microbiome imbalance, nutrient deficiencies (especially magnesium, B vitamins, and omega-3s), and hormone changes related to perimenopause and menopause. By addressing these root causes, you can rebalance your hormones naturally and regain steady energy throughout the day.

Three things you can do tonight:

  1. Set a bedtime routine: Turn off screens an hour before bed and keep your room cool and dark.

  2. Balance your evening meal: Avoid heavy carbs and include protein and healthy fats to stabilize blood sugar.

  3. Practice deep breathing or journaling: Signal to your body that it’s safe to rest.

Small, consistent habits can help reset your hormones and restore natural sleep-wake cycles.

Call to Action:
If you’re struggling with sleep, stress, or energy, consider scheduling a Functional Medicine Discovery Call with:

Rosie Moore, DNP, LNC, RN, BC-FMP
Doctorate of Nursing Practice | Functional Medicine Nurse Consultant
rosie@jrmnurseconsultants.com
407-760-1662
https://jrmnurseconsultants.com

Together, we can uncover what your body needs to find balance and bring back your energy and calm.

November 11 2025

Understanding Age-Related Muscle Loss and How to Combat It

Author jrmnurse Posted on Categories Health/Wellness

As we age, our bodies naturally lose muscle mass and strength, a process known as sarcopenia. This decline can affect balance, mobility, and overall health, increasing the risk of falls and impacting daily activities. For patients and healthcare professionals alike, understanding the causes and strategies to combat muscle loss is essential for maintaining independence and quality of life. Muscle loss often starts as early as age 30, and while it can’t be completely reversed, there are things we can do to slow it down, maintain strength, and stay active.

Several factors contribute to muscle loss. Aging itself reduces muscle mass, but lifestyle habits like low physical activity or not getting enough protein can make it worse. Hormonal changes, such as lower testosterone or growth hormone, also play a role. Chronic inflammation or conditions like diabetes, cancer, or kidney disease can further impact muscle health. Even the nerves that signal our muscles can decline over time, making strength and coordination harder to maintain.

Nutrition plays a pivotal role in preserving muscle health. Adequate protein intake, combined with essential vitamins and minerals such as vitamin D, calcium, and magnesium, supports muscle maintenance and repair. Foods like lean meats, fish, dairy, legumes, and eggs can help provide the building blocks your muscles need to stay strong. Ensuring balanced nutrition alongside sufficient hydration further supports overall physical resilience.

Physical activity is equally crucial. Resistance and strength training exercises stimulate muscle growth and improve functional fitness. Simple, consistent activities — like bodyweight exercises, resistance bands, or light weightlifting — can make a significant difference over time. For older adults or those recovering from injury, guided exercise programs ensure safety while optimizing results.

Lifestyle factors, including adequate sleep and stress management, also impact muscle preservation. Chronic stress and poor sleep can increase inflammation and interfere with muscle repair. Mindful practices, relaxation techniques, and prioritizing rest help create an environment where muscles can recover and thrive.

Patient Perspective:
Maintaining muscle as you age is not just about aesthetics; it directly affects independence and confidence. Incorporating small, sustainable changes in activity, nutrition, and daily habits can slow muscle loss and improve energy, balance, and overall quality of life. Tracking progress and celebrating improvements reinforces motivation and a sense of control.

Nursing Perspective:
Nurses play a vital role in educating patients about the importance of muscle health. By guiding safe exercise routines, providing nutrition counseling, and monitoring functional status, nurses help patients maintain strength and mobility while preventing injury. Empowering patients with practical strategies encourages adherence and long-term success.

💡 Tip to Try This Week:
Choose one activity that challenges your muscles safely, such as a 10-minute resistance band routine, bodyweight squats, or a short walk with light hand weights. Pair it with a protein-rich snack afterward to support muscle repair. Consistency, even in small doses, is key to preserving strength and functional independence as you age.

Written by Rosie Moore, DNP, RN, LNC, BC-FMP

November 11 2025

Fighting Inflammation: Practical Strategies for Better Health

Author jrmnurse Posted on Categories Health/Wellness, Workers’ Compensation and Occupational Health

Inflammation is a natural response by the body to injury, infection, or stress, but chronic inflammation can silently contribute to pain, fatigue, and long-term health issues. It affects not only those recovering from injury but also anyone managing chronic conditions such as arthritis, autoimmune disorders, or metabolic imbalances. Understanding how to identify and reduce inflammation can empower patients to take control of their health while helping nurses guide effective care.

Nutrition plays a powerful role in controlling inflammation. Foods rich in antioxidants, omega-3 fatty acids, and fiber — such as colorful vegetables, berries, fatty fish, nuts, and seeds — can help reduce inflammatory responses. Conversely, highly processed foods, added sugars, and excessive saturated fats may worsen inflammation. Small, consistent dietary changes often make the biggest difference over time.

Movement is another essential tool in the fight against inflammation. Gentle aerobic exercise, stretching, or low-impact strength training supports circulation, reduces stiffness, and enhances the body’s natural anti-inflammatory processes. For those recovering from injury, guided physical therapy or functional movement exercises can safely incorporate activity while minimizing risk.

Stress management also affects inflammation. Chronic stress triggers hormonal changes that can increase inflammatory markers and worsen pain or fatigue. Mindfulness techniques, breathing exercises, yoga, or even a short daily walk can help calm the nervous system and support overall wellness. Combining physical and mental strategies gives the body a stronger foundation to heal.

Patient Perspective:
Managing inflammation is a journey, not a quick fix. Making intentional choices about food, movement, and stress each day empowers you to reduce pain, improve energy, and protect long-term health. Tracking symptoms and celebrating small improvements helps maintain motivation and confidence.

Nursing Perspective:
Nurses are on the front lines of patient education. By helping patients understand how lifestyle factors influence inflammation and guiding safe movement or dietary changes, nurses support healing and reduce the risk of chronic complications. Providing clear, actionable strategies fosters both trust and better outcomes.

Tip to Try This Week:
Add one anti-inflammatory habit to your daily routine — for example, a serving of berries with breakfast, a 10-minute walk, or five minutes of mindful breathing. Small, consistent steps can make a noticeable difference in inflammation and overall well-being. Track how you feel each day and celebrate even minor improvements. Remember, sustainable change comes from steady, intentional actions rather than drastic overnight shifts.

Written by Rosie Moore, DNP, RN, LNC, BC-FMP

October 10 2025

Hormones, Mood, and Suicide: What Women Need to Know

Author jrmnurse Posted on Categories Hormonal Health, Mental Health and Wellness.

Midlife is a period of profound change for women, and it’s also a time when mental health challenges can increase. Research shows that women aged 45–64 have some of the highest suicide rates among females. This period often coincides with menopause, a time of major hormonal changes that can affect mood, energy, and overall well-being.

Understanding the connection between hormones, mood, and suicide risk is essential for women, their families, and healthcare providers.

Hormonal Changes and Mental Health

During perimenopause and menopause, levels of estrogen and progesterone shift dramatically. These hormones not only affect reproductive health—they also influence brain chemicals like serotonin and dopamine, which help regulate mood, motivation, and calm.

When estrogen and progesterone drop, women may experience:

  • Anxiety and irritability

  • Persistent sadness or low mood

  • Brain fog or memory difficulties

  • Sleep disturbances and fatigue

These changes can increase vulnerability to depression and, in severe cases, thoughts of suicide or self-harm.

What the Research Shows

Several recent studies highlight the connection between menopause, hormonal changes, and increased risk of suicide:

  1. Age at Menopause and Suicide Risk
    A 2024 study of over 1.3 million postmenopausal women found that women who went through menopause at younger ages—especially before 40—had a significantly higher risk of suicide. (Frontiers in Psychiatry, DOI: 10.3389/fpsyt.2024.1442991)

  2. Menopause and Suicide: A Review
    A 2025 review of 19 studies reported that most women experience an increased risk of suicidal thoughts or feelings during menopause, especially during perimenopause. Hormonal changes, existing mental health conditions, physical symptoms, and limited social support were key factors. (ResearchGate, DOI: 10.13140/RG.2.2.39635.97155)

  3. Midlife Women at Risk
    Another 2025 study emphasized that women in midlife, particularly during perimenopause, are at an elevated risk for suicidal thoughts due to hormonal fluctuations affecting mental health. (SAGE Journals, DOI: 10.1177/17455057251338941)

Risk Factors to Watch For

  • Hormonal Changes: Drops in estrogen and progesterone can affect mood.

  • Existing Mental Health Conditions: Depression or anxiety may worsen.

  • Physical Symptoms: Hot flashes, sleep problems, and fatigue can add stress.

  • Social Isolation: Feeling alone or lacking support can increase risk.

  • Life Stressors: Work, caregiving, or relationship challenges.

How Women Can Protect Their Mental Health

Even if insurance doesn’t cover it, investing in your health is essential. Strategies include:

  • Hormone Support: Discuss options with a healthcare provider, including hormone therapy if appropriate.

  • Functional Medicine: Labs and lifestyle strategies to address underlying imbalances.

  • Mental Health Care: Therapy or counseling for emotional support.

  • Healthy Habits: Regular exercise, balanced nutrition, stress management, and good sleep routines.

  • Social Support: Maintain strong friendships and support networks.

When to Seek Help

If you experience persistent sadness, anxiety, sleep problems, or thoughts of self-harm, seek professional help immediately.

In the U.S., you can contact the National Suicide Prevention Lifeline at 988, available 24/7 for free, confidential support.

Conclusion

Menopause is a natural phase of life, but it comes with real mental health challenges. Hormonal changes, combined with life stressors, can increase the risk of depression and suicidal thoughts in women aged 45–64.

Awareness, early intervention, and supportive care—through conventional or functional medicine—can make a profound difference. Women deserve to feel seen, supported, and empowered to take charge of their mental and emotional health during midlife.

Take Action Today:

  • Track your mood, sleep, and energy.

  • Discuss hormonal and mental health concerns with your healthcare provider.

  • Consider functional medicine strategies to address root causes of imbalance.

Your health, your mood, and your life are worth the investment.

Want to Learn More?

If you’re a woman navigating midlife and want personalized guidance to support your hormones, mood, and overall well-being, I’m here to help.

Schedule a functional medicine discovery call or reach out to me directly to discuss how we can create a plan tailored to your unique needs.

Email: rosie@jrmnurseconsultants.com
Phone: 407-760-1662
Website: https://jrmnurseconsultants.com

You don’t have to navigate midlife changes alone—let’s take this journey together.

October 10 2025

The Latest Advice on Staying Mentally Sharp: Strategies for Nurses and Patients

Author jrmnurse Posted on Categories Health/Wellness

Staying mentally sharp is more than remembering details or staying focused at work — it’s about maintaining clarity, confidence, and the ability to navigate daily life with energy and presence. For nurses, healthcare professionals, and patients alike, brain health plays a vital role in overall well-being. Fortunately, several evidence-based strategies can make a meaningful difference in keeping the mind resilient and strong.

Quality sleep is one of the most important foundations for cognitive function. Consistent, restful sleep enhances memory, focus, and emotional balance. Even small improvements — such as setting a regular bedtime, reducing screen time before bed, and creating a calm, dark sleep environment — can noticeably boost mental clarity and performance. Over time, quality sleep builds the foundation for sharper thinking and greater emotional stability.

Physical activity also supports brain health in powerful ways. Movement increases blood flow to the brain, enhances neuroplasticity, and sharpens thinking. Whether it’s a short walk during a break, gentle stretching, or a light workout, daily movement keeps both body and mind active. Staying active not only improves concentration but also reduces the risk of cognitive decline as we age.

Nutrition plays a crucial role in cognitive wellness. Diets rich in omega-3 fatty acids, antioxidants, and fiber — like those found in fish, colorful vegetables, berries, and nuts — support neuron function and stabilize energy levels. The foods we choose can either fuel our brains or contribute to fatigue and mental fog. Consistent, nutrient-dense meals help sustain focus and energy throughout the day, promoting long-term brain health.

Keeping the mind challenged helps preserve cognitive function. Activities like reading, learning new skills, solving puzzles, or engaging in creative hobbies strengthen neural connections and improve focus over time. Mental stimulation keeps the brain adaptable and sharp at any age. Exploring something new, even in small ways, gives the brain the exercise it needs to stay alert.

Managing stress is equally important. Chronic stress can affect memory, decision-making, and overall brain health. Simple mindfulness practices — such as deep breathing, brief meditations, or spending time outdoors — can calm the nervous system and improve focus. Social connections also play a key role, as regular interactions with family, friends, and colleagues foster both mental stimulation and emotional well-being. Together, these habits help create balance and resilience.

Patient Perspective:
Cognitive health depends on consistency, not perfection. Small, daily actions like moving your body, sleeping well, and staying socially connected can make a lasting difference in how you think and feel each day.

Nursing Perspective:
Nurses can lead by example — modeling healthy habits, encouraging patients to rest and move regularly, and promoting mindfulness in care settings. Integrating simple brain-health strategies into patient education empowers individuals to take an active role in their own wellness.

Tip to Try This Week:
Pick one small habit to support your brain — such as going to bed 30 minutes earlier or taking a short walk on your lunch break — and commit to it for seven days. Small steps lead to sustainable mental sharpness over time.

Written by Rosie Moore, DNP, RN, LNC, BC-FMP

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