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Tag Archives: Functional Medicine

January 01 2026

New Year, Realistic Goals — How to Set Resolutions You Can Actually Keep

Author jrmnurse Posted on Categories Health/Wellness

The New Year often brings hope, motivation, and a list of resolutions. But for many, this excitement quickly turns to frustration when goals feel overwhelming or unrealistic. Functional medicine and wellness aren’t about overnight change — lasting results come from pacing yourself and meeting yourself where you are.

Many people fall into the trap of:

  • Setting large goals that aren’t realistic for their current lifestyle

  • Expecting instant results and feeling discouraged when progress is slow

  • Comparing themselves to others who seem “perfect” or more disciplined

Think of it like planting a garden. You can’t expect a seed to become a full bloom overnight. You need water, sunlight, and care over time. Health goals work the same way — small, consistent actions compound into real change.

Tips for Achievable New Year Goals:

  1. Start small: Pick one or two meaningful goals instead of a long list.

  2. Focus on habits, not outcomes: Instead of “lose 20 pounds,” try “walk 20 minutes daily” or “add a vegetable to every meal.”

  3. Celebrate small wins: Each completed habit builds momentum and confidence.

  4. Be flexible: Life happens. Adjust your plan rather than giving up.

  5. Reflect regularly: Check in weekly or monthly to assess what’s working and what isn’t — without judgment.

The key to New Year success isn’t perfection — it’s patience, persistence, and self-compassion. By pacing yourself and focusing on realistic, actionable steps, you’ll create habits that last well beyond January.

This week, choose one health or wellness goal and break it into small steps you can realistically take. Track your progress and celebrate each step forward.

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

January 01 2026

Boost Gut Health Naturally: Foods That Fight Inflammation

Author jrmnurse Posted on Categories Health/Wellness

Your gut plays a central role in overall health, affecting digestion, immunity, and even mood. A balanced gut microbiome — the community of bacteria living in your intestines — helps protect against inflammation and supports proper nutrient absorption. Choosing the right foods can help your body cultivate beneficial gut bacteria naturally while reducing inflammation

Fermented foods are among the most powerful allies for gut health. Yogurt, kefir, sauerkraut, kimchi, miso, and kombucha contain live probiotics that help balance intestinal bacteria. These foods can improve digestion, reduce bloating, and enhance immune function. Even small daily servings can make a noticeable difference over time.

Prebiotic foods feed your beneficial gut bacteria, helping them thrive. Garlic, onions, leeks, asparagus, bananas, and whole grains are rich in prebiotic fibers that fuel probiotic activity. Pairing prebiotics with probiotic foods — for example, adding garlic to a sauerkraut dish — can maximize gut support and enhance anti-inflammatory effects.

Fiber-rich fruits, vegetables, nuts, and seeds also play a key role in gut health. They promote regular bowel movements, stabilize blood sugar, and reduce chronic inflammation that contributes to fatigue, joint pain, and cardiovascular risk. Eating a colorful variety ensures you get a broad spectrum of nutrients and phytonutrients to nourish your microbiome.

Patient Perspective:
Improving gut health doesn’t require drastic changes. Introducing one probiotic-rich food and one prebiotic food per day is a simple start. Tracking how your body responds — such as reduced bloating, improved digestion, or better energy — helps reinforce habits and encourages long-term consistency.

Nursing Perspective:
Nurses support patients in understanding the connection between diet, gut health, and inflammation. Educating on probiotic and prebiotic sources, providing practical meal suggestions, and monitoring improvements ensures safe, sustainable lifestyle changes. Small, consistent adjustments can yield meaningful benefits for both gut function and overall wellness.

💡 Tip to Try This Week:
Add one fermented food and one prebiotic-rich food to your daily meals. For example, top your salad with a spoonful of sauerkraut and include a banana with breakfast. These simple choices support beneficial gut bacteria, reduce inflammation, and enhance digestion naturally.

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

December 12 2025

Understanding Depression and Finding Natural Hope

Author jrmnurse Posted on Categories Mental Health and Wellness.

Depression affects millions of people worldwide, yet it is often misunderstood. It’s more than just feeling sad — depression can bring persistent low mood, loss of interest in activities, fatigue, difficulty concentrating, and changes in appetite or sleep. While professional treatment is crucial, there are natural strategies that can complement care and bring a sense of hope and control.

Lifestyle habits play a major role in mental health. Regular physical activity stimulates neurotransmitters like serotonin and endorphins, which help elevate mood and reduce anxiety. Even short walks, stretching routines, or gentle strength exercises can make a meaningful difference when practiced consistently.

Nutrition also impacts brain health. Diets rich in whole foods, omega-3 fatty acids, antioxidants, and fiber support mood regulation and overall well-being. Minimizing processed foods, excessive sugar, and alcohol can reduce inflammation and improve energy and mental clarity.

Sleep and stress management are equally important. Inadequate rest or chronic stress can worsen symptoms of depression, while mindful practices such as meditation, deep breathing, journaling, or spending time in nature can provide emotional balance and clarity. Social support further strengthens resilience — meaningful connections with friends, family, or support groups can reduce isolation and provide encouragement.

Patient Perspective:
Depression can feel overwhelming, but integrating small, intentional habits into daily life can restore a sense of agency and hope. Tracking mood patterns, celebrating small victories, and seeking out supportive connections help reinforce progress and resilience.

Nursing Perspective:
Nurses provide critical guidance for patients with depression, helping them identify lifestyle strategies, understand treatment options, and monitor mental health safely. Encouraging consistent self-care, providing education on nutrition and exercise, and fostering open communication ensures patients feel supported in their journey toward wellness.

💡 Tip to Try This Week:
Choose one small action that nurtures your mental health: go for a short walk, add a serving of omega-3-rich fish or nuts to your meals, practice a 5-minute mindfulness exercise, or reach out to a friend or support group. Small, consistent steps can help lift mood, reduce stress, and foster hope naturally.

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

December 12 2025

How to Enjoy the Holidays Without Guilt — A Functional Medicine Approach

Author jrmnurse Posted on Categories Health/Wellness

The holidays are a wonderful time for family, friends, and celebrations — but for many, they also bring stress around food. Feeling guilty after indulging can create a cycle of restriction, overeating, and self-criticism. Functional medicine focuses on balance, not extremes, helping you enjoy the season while supporting your body and wellbeing.

Here are key strategies to enjoy holiday meals without guilt:

  1. Plan Ahead, Don’t Restrict:

    • Decide which meals or treats you really want to enjoy.

    • Eat balanced meals earlier in the day so you can savor holiday foods without overeating.

  2. Mindful Eating:

    • Slow down, chew thoroughly, and notice flavors.

    • Check in with your hunger and fullness cues — eat until satisfied, not stuffed.

  3. Balance, Not Deprivation:

    • Pair indulgent foods with vegetables, protein, or healthy fats.

    • A small piece of dessert can be more satisfying than overindulging.

  4. Stay Active:

    • A short walk after meals or a family activity can support digestion and boost mood.

  5. Shift Your Mindset:

    • Eating a slice of pie doesn’t undo healthy habits.

    • Focus on joy, connection, and nourishment rather than perfection.

Think of the holidays as a wellness practice, not a test of willpower. It’s about enjoying food, family, and fun while making choices that support your body — guilt-free.

Tip:
You can enjoy holiday treats and celebrations without guilt. Small mindful choices, balance, and a positive mindset make all the difference. Celebrate the season, honor your body, and remember: one meal doesn’t define your health journey.

This week, practice mindful eating at one holiday meal — notice how your body feels and focus on enjoying every bite.

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

December 12 2025

Managing Urinary Incontinence and Pelvic Floor Health After Pregnancy

Author jrmnurse Posted on Categories Health/Wellness, Women’s Health and Neonatal Care

Urinary incontinence — the unintentional loss of bladder control — is a common concern for women, particularly after pregnancy and childbirth. Weakening of the pelvic floor muscles, hormonal changes, and the physical strain of carrying a baby can contribute to leakage, urgency, or difficulty controlling the bladder. Understanding the causes and strategies to strengthen the pelvic floor can restore confidence and improve daily life.

Pelvic floor muscles provide essential support for the bladder, uterus, and bowel. Pregnancy, vaginal delivery, and certain gynecologic surgeries can stretch or weaken these muscles, leading to urinary incontinence. Even mild leakage can feel frustrating, but targeted exercises and mindful lifestyle adjustments can make a significant difference.

Medical and therapeutic options are available. Pelvic floor physical therapy helps women regain muscle strength and coordination through guided exercises and posture training. Medications may also be recommended in some cases to manage bladder contractions or improve sphincter function. Early intervention often leads to the best outcomes, so seeking guidance as soon as symptoms appear is key.

Lifestyle strategies complement professional care. Maintaining a healthy weight, avoiding bladder irritants (like caffeine and excess sugar), and staying hydrated in moderation support bladder health. Regular practice of pelvic floor exercises, also called Kegels, can be done at home and gradually improve strength and control.

Patient Perspective:
Recovering pelvic floor strength and bladder control after pregnancy can feel challenging, but small, consistent actions lead to meaningful results. Tracking progress, celebrating improvements, and openly discussing concerns with a healthcare provider empowers women to regain confidence and enjoy everyday life without fear of leakage.

Nursing Perspective:
Nurses play a critical role in educating patients about urinary incontinence and pelvic floor health. Guiding women through proper exercise technique, reviewing lifestyle modifications, and monitoring progress ensures safe, effective recovery. Encouraging consistent practice and offering reassurance builds both confidence and long-term success.

💡 Tip to Try This Week:
Set aside 5 minutes each day for pelvic floor exercises. Focus on slow, controlled contractions and releases of the muscles that support the bladder. Combine with mindful posture and deep breathing. Small, consistent practice strengthens your pelvic floor, improves bladder control, and supports overall core stability.

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

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