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Journal
Welcome to our integrative health journal, where our team of holistic practitioners shares their expertise to help you achieve optimal well-being. Each month, we delve into a new theme, providing you with insightful articles, practical tips, and the latest in holistic health trends. Whether you're interested in nutrition, natural remedies, mental health, or physical fitness, our diverse team of experts offers a wealth of knowledge to support your wellness journey. Join us as we explore the multifaceted world of holistic health and empower you to live your healthiest life.
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10 Signs Your Nervous System Is Stuck in Survival Mode (And What Your Body Is Trying to Tell You)
Many people think stress only affects their mood, but chronic stress can impact nearly every system in the body. When your nervous system becomes stuck in "survival mode," it can influence your hormones, digestion, immune system, metabolism, sleep, skin, and overall well-being. Over time, your body may begin responding as though it's facing a constant threat—even when no immediate danger exists. At IVY Integrative, we often remind patients that your body isn't working against
Dr. Megan Ding, ND
Sep 2310 min read
The Cortisol-Insulin Connection
How Chronic Stress Affects Blood Sugar, Weight & Hormone Health Have you ever felt like you're eating healthy, exercising consistently, and still struggling with stubborn weight gain, sugar cravings, or low energy? If so, the missing piece may not be your diet—it may be your stress. When we think about improving blood sugar or losing weight, we often focus on calories, carbohydrates, or exercise. While those factors certainly matter, one of the most overlooked influences on m
Dr. Katrina Robinson, NDM, PMNHP-MFT, CHN
Sep 54 min read
Nervous System Dysregulation: Is Your Body Stuck in Survival Mode?
A Natural Back-to-Routine Health Reset for Better Sleep, Less Stress & More Energy As summer winds down and routines begin to shift, many people notice increased stress, fatigue, poor sleep, digestive issues, and anxiety. If you've been feeling overwhelmed or exhausted, your body may be experiencing nervous system dysregulation, often called being "stuck in survival mode." The transition from summer to fall is the perfect opportunity for a health reset. By supporting your ner
Dr. Katrina Robinson, NDM, PMNHP-MFT, CHN
Aug 265 min read
How to Reset Healthy Habits Without Starting Over
There are seasons when healthy habits seem to fall into place effortlessly. You're preparing nourishing meals, moving your body regularly, sleeping well, and staying on top of your responsibilities. Your routines feel natural, and taking care of yourself doesn't require nearly as much thought or effort. Then life happens. A child gets sick. Work becomes busier than expected. Vacation throws off your schedule. Dinner plans change because the groceries you bought didn't last as
Dr. Katherine Lewis, OTD, OTR/L
Aug 179 min read
Why So Many Women Feel Burnt Out: The Missing Link in Women’s Health
Feeling constantly exhausted, anxious, or overwhelmed? Discover how chronic stress and nervous system dysregulation contribute to burnout in women—and what you can do to restore balance naturally. Why Women Are Experiencing Burnout More Than Ever There’s a common thread many women are sharing today: “I feel exhausted, overwhelmed, anxious… and I don’t know why.” Or even more frustrating: “I feel like I’m doing everything right, but nothing is working.” If this resonates, here
Elena DiPerri, CNS, LN
Apr 134 min read
How Nutrition Supports the Nervous System: Gut–Brain Health, Stress & Emotional Balance
In my clinical practice, one truth stands out: balance begins by nourishing the nervous system. Unlike diets focused solely on weight or macros, nutrition grounded in nervous system health considers how food directly influences our biology, emotions, stress resilience, and overall sense of safety—especially during times like the holidays, when food is tied to comfort, memory, and connection. Why the Nervous System Matters The nervous system is not just the seat of thought; it
Elena DiPerri, CNS, LN
Jan 264 min read
Nervous System Healing & Stress Recovery: Why Rest, Somatic Work, and Parasympathetic Balance Matter
Our nervous system has two main modes that often act like opposing pedals on a car: the accelerator and the brake. These are driven by the two branches of the autonomic nervous system: The Sympathetic Nervous System (SNS) — our “fight, flight, or freeze” system The Parasympathetic Nervous System (PNS) — our “rest, digest, repair, and restore” system What’s the Difference? When the SNS is activated: Heart rate increases, breathing speeds up, and muscles tense. Digestion and
Dr. Sarah Kingsley, PT, DPT, RYT
Jan 195 min read
How to Reset Your Nervous System: Lower Cortisol, Calm Stress, and Improve Vagal Tone
Recently, I’ve been running more cortisol tests on patients, and levels are consistently coming back elevated. Many patients’ nervous systems are persistently activated in a chronic “fight-or-flight” state. While short bursts of stress are a normal and adaptive evolutionary response, prolonged sympathetic dominance can contribute to anxiety, sleep disruption, digestive dysfunction, and an overall diminished quality of life. To understand why this happens, it helps to review t
Dr. Stephanie Hendershot, ND
Jan 123 min read
Beyond the Cookie: Surprising Ways Blood Sugar Fluctuates (and How a Naturopathic Doctor Can Help You Stay Balanced)
Picture glucose as the VIP of your bloodstream—your body’s all-access energy pass. It’s the essential fuel for your brain, muscles, and organs, keeping everything running smoothly. But keeping blood sugar “just right”—not too high, not too low—is where the real magic happens.
Dr. Marissa Boyd, ND
Sep 6, 20254 min read
Why You Should Prioritize Adrenal Health: Signs, Symptoms, and Natural Support Strategies
In our fast-paced world, chronic stress has become an almost expected part of daily life. Yet few people realize the toll it takes on the...
Dr. Stephanie Hendershot, ND
May 27, 20253 min read
Adrenal Fatigue Recovery: A Physical Therapist’s Journey from Burnout to Balance
I've always been a Type A, energetic person—maybe you can relate. Highly athletic, organized, and achievement-driven, I thrived on...
Dr. Sarah Kingsley, PT, DPT, RYT
May 12, 20253 min read
Chronic Stress, Cortisol, and Migraines: How HPA Axis Dysregulation Triggers Headaches
Chronic stress can affect the body in many different ways. One adverse effect of chronic stress is the frequent development of headaches...
Dr. Kellyann Tomko, ND
May 5, 20253 min read
Adrenal Fatigue & Burnout: A Woman’s Guide to Recovery and Reclaiming Energy
Adrenal Health: Understanding Burnout and the Path to Recovery Adrenal health is something we’re hearing more and more about every day....
Elena DiPerri, CNS, LN
Apr 30, 20255 min read
Boost Athletic Endurance Naturally: Holistic Strategies to Combat Stress & Maximize Performance
Introduction Athletic endurance is the capacity to sustain physical activity over extended periods. It is a multifaceted performance...
Dr. Marissa Boyd, ND
Mar 31, 20255 min read
The Best Herbs for Women’s Health: Natural Support for Every Life Stage
Women’s bodies are amazing, aren’t they? We’re constantly shifting, growing, and evolving—and with each stage of life, our needs change...
Dr. Marissa Boyd, ND
Mar 17, 20254 min read
Prioritizing Self-Care: Why Women Must Nurture Themselves to Thrive
Women are often seen as the natural caretakers in society, tending to the needs of their families, careers, and communities. While this...
Elena DiPerri, CNS, LN
Jan 27, 20253 min read
Holistic Self-Care: Simple Practices to Nurture Your Mind, Body, and Spirit
Self-care is essential for maintaining overall health and balance in life. As a naturopathic doctor and acupuncturist, part of my work...
Dr. Yelena Okhotin, ND, LAc
Jan 27, 20255 min read
The Power of Holistic Self-Care: How Naturopathic Doctors Help You Heal and Thrive
Self-care is essential for living a balanced, healthy life—yet, for many, it’s often the first thing to be neglected. Between work,...
Dr. Marissa Boyd, ND
Jan 20, 20255 min read
Reframing Self-Care: How to Find Balance in a Busy Life
This piece is an opinion of an opinion because self-care is inherently subjective. At the very least, it’s a relative concept, dependent...
Danielle Benham
Jan 13, 20254 min read
The Essential Art of Self-Care: Cultivating Balance and Resilience in a Demanding World
Self-care is not a luxury—it’s a vital necessity that requires a fundamental shift in perspective. In American society, deeply ingrained...
Mickey Hardy
Jan 13, 20256 min read
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