Tag: wellness

Wellness Goals 2024

Last year was tough!

This year is an excellent opportunity to prioritize and optimize to get 2024 off to a great start.

This year might call for something a little different than the usual resolutions of joining a gym or starting a new routine.

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Overland Wellness Holistic Medicine

Overland Wellness offers a Holistic Approach

Before starting a new exercise or dietary strategy it is a great idea to consult your doctor about your health and whether the new program would be a good fit for you. If you don’t currently have a doctor or would like the help of a wellness expert, feel free to schedule an appointment with me, Dr. Heather Overland. I can give you personalized dietary and lifestyle recommendations that will get you started on your optimal wellness plan and also provide you with regular reminders, a space for accountability and assistance with plan modifications to help you succeed in meeting your wellness goals.

Is this the year to optimize your wellness?

Time for a Staycation

It is your chance to dust off your wellness goals, get moving and reconnect to how you want your year to be.

 

 

Respiratory irritants are certainly not what we need right now. Here are some tips and strategies to help you cope!

Wildfires in the Time of COVID-19

Over the past few weeks, many of the patients who have come to my office have been suffering from respiratory irritation due to the wildfire smoke in the air. Some of my patients have been forced to flee their homes to get out of high-density smoke areas near the fires.  Symptoms vary and include the expected congestion and throat/ eye irritation, but also (perhaps surprisingly) include worsening of other conditions ranging from migraine to high blood pressure and even depression.

While we’re struggling with poor air quality and hazy air from distant (for now) wildfires, we’re also struggling with a respiratory pandemic, COVID-19. Coughing and sneezing is certainly not what one wants to be doing right now! There’s also the concern that wildfire smoke exposure could cause respiratory inflammation and damage that makes one more susceptible to respiratory illnesses (such as COVID-19) or could make concurrent infections worse or more challenging to treat.

Over the past few months, I’ve noticed that we have an overabundance of terrible news. While this situation is yet another cause for concern, it is not hopeless! Thankfully, there are some strategies you can implement even in the comfort of your home or office to help reduce your smoke exposure and improve your respiratory health.

With respiratory irritants such the toxins and particulate matter from fires, it is particularly important to work on reducing other irritants and protect your respiratory system. If you or a family member smoke, now is an excellent time to quit. Evaluate cleaning materials, household and personal fragrances, many of which contain harsh chemicals that are respiratory irritants. Keep your living and workspaces well-ventilated. Consider using an air filter fan (HEPA filter) to reduce the particulate and allergen content of your enclosed spaces.

While I am an avid outdoorsperson, now is a better time to plan outdoor adventures than to adventure outdoors. While waiting for the air to clear, spend some time indoors developing your go-to stretching and exercise routine. Gentle movement is ok! Sometimes, when our respiratory systems are under strain, it is best to incorporate slow, paced movement rather than the intense cardio you’d typically work towards. Set up a space in your house where the air is clear, and you have enough space to work-out. This is a good opportunity to catch up on those Tai Chi videos or bodyweight exercise webinars and develop your home exercise routine.

While you’re working out and reducing household irritants, it is also important to work on your internal environment. Having a balanced, varied diet with adequate nutrients is an important foundation to help your body better weather external irritants such as pollution, smoke, and illnesses. It is generally helpful to increase the quantity of colorful vegetables in your diet. Colorful veggies contain antioxidants and other compounds that may promote healthy circulation, appropriate immune response and even stabilization of the cells that tend to respond to allergens and result in the unpleasant sniffling/congestion symptoms. This is also definitely the time to pay attention to staying adequately hydrated. A key part of maintaining hydration for most people is choosing water or herbal tea rather than processed sugary beverages and alcohol.

If you’ve been working on these strategies, but still feel like you’re struggling, feel free to schedule a phone consultation with Dr. Overland to discuss your specific concerns and questions. A personalized wellness-plan can help you develop the strategies you need to stay healthy whatever the season. 

 

 

If your symptoms are disrupting your daily life or you’d like to talk more about in-office treatments such as glutathione or nutrient IV therapy, please call my office. I would be happy to set up a time for a complimentary phone consultation to discuss your concerns and treatment options.  The Overland Wellness approach is to use the most effective, least harmful, naturally rooted treatments that get you feeling better and able to enjoy your active life!

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COVID-19 Updates

As this pandemic impacts the world and our local community, we want to reassure you that Overland Wellness is here for you.

The State Department of health has local statistics denoted by counties as well as updated recommendations at their website. This information is updated regularly and reflects cases and considerations for our local communities. 

The CDC provides guidance and regularly updated information available at their website. Everyone should carefully read the guidance as well as the cited research and supporting data. 

Telemedicine

Using our messaging app, you can conveniently message Dr. Overland with after-visit questions. 

Automated Intake

Pre-screening questionnaires can be completed at your convenience before your appointment. 

  

Video Visits

Conveniently connect with Dr. Overland without having to leave your home. 

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Overland Wellness is expanding telemedicine virtual appointment availability.

You can now have a Naturopathic appointment or Acupuncture/ Traditional Chinese Herbal Medicine consultation appointment from the comfort and security of your home.

As a patient of Overland Wellness, you have access to the highest quality vitamins and supplements. You can order them conveniently through our online dispensary and have them shipped directly to you. 

Current DOH and CDC recommendations for hand washing and providing adequate time for rest and recovery are in tune with principles of holistic natural medicine. With newly emerging illnesses, such as COVID-19, information is scant and continually being updated. With the limited information at this time, it is best to approach unproven potential treatments and interventions with caution.

While strategies to “flatten the curve” are the recommended approach, staying at home and social distancing can feel very isolating. This is a challenging time for many people. This is also a time to cultivate connection in innovative ways, such as using technology. 

Dr. Overland would be happy to discuss any questions and concerns that you have during a telemedicine appointment. It is helpful to discuss information you may be getting from a variety of sources with a physician. Dr. Overland can provide insight into how such information may apply to your health and whether specific treatment considerations are appropriate for you.

Sometimes even the simple experience of talking through your health concerns with a trusted healthcare professional, such as Dr. Overland, can be helpful. 

Vitamins & Supplements

Targeted nutritional interventions to support your body’s response to stress and illnesses. 

Herbal Medicine

Dr. Overland is trained in both Western herbalism and Traditional Chinese Herbal medicine. Traditional herbal medicine is best with a naturopathic physician’s understanding of safety, quality and pharmacology. 

IV Therapy

IV Nutrient and Hydration therapy appointments can be scheduled for in your home or at Overland Wellness. IV Therapy infusions provide you with hydration and targeted IV nutrients to support healthy recovery from illness.

IV Therapy

 

 

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Enjoy the rest of your summer!

Summer Adventures

How do your winter dreams of summer’s adventures compare to the reality of how these months have gone so far? What is holding you back? 

With days spent at the lake and longer hours for work and play, how is your body holding up? 

 

Goal Check-In

Those yoga classes you planned to take, the farmers market fresh produce you planned to eat, what goals did you go into summer with? Has the respite of warm weather and longer days allowed you to accomplish and enjoy everything you planned to this summer? 

 

There’s Still Time

For many of us, this summer has flown by. For some, old injuries or feeling worn down has put a damper on enjoying the outdoor activities that are quintessentially summer. 

Don’t let low energy or pain stop you from enjoying the rest of this summer. Now is a great time to take charge of your health and develop a wellness plan that will get you back to the active lifestyle you planned for this summer. 

 

Explore A New Place

Summer is a time for adventures. Have you had yours? 

 

Summer Wellness Seminar

Overland Wellness is hosting a special wellness workshop event!

 

I will host an open session centered around developing a well-rounded wellness and self-care strategy that works for your active and busy lifestyle. We will talk about how routine exercise, meditative practices, wellness care and prioritizing your own wellness needs allows you to be a healthier and more balanced person.

There will be tea, stretching, a brief meditation and an opportunity to share and connect with the local community. 

 

Thursday May 16th from 4pm-6pm!

 

New Year’s Resolution Tips

  • Specify Goals
  • Plan How
  • Set Reminders
  • Stay Accountable
  • Restart (if necessary)
  • Keep Going
  • Enjoy Being the New You!

New Year a New You

 

How to help those New Year’s resolutions stick.

It is that season again where the gyms get really busy and everyone seems to be on a “cleanse.” Last month I joined a new gym and this month I set aside time in my schedule for barre class, so I am also part of this throng of awkward January gym-goers. Unfortunately, this burgeoning focus on wellness seems to taper off for most people as the year progresses. You can make this year different with strategies to turn a new resolution into lasting change.

Create an actionable plan for your resolution, for example transform a broad resolution of “I want to eat healthier” into one or several attainable goals. One such goal could be “I want to eat a new vegetable every week” another could be “I want to make lunches ahead of time so that I don’t eat junk food at work.” Next, develop your plan for how you will implement this goal, what do you have to do each day and what do you have to do ahead of time to prepare for it (such as grocery shopping or getting a lunch bag).

One key piece to any new resolution is a plan for how you are going to remember to do it. Whether it is an app, a whiteboard calendar or weekly agenda stuck to your fridge, some means of scheduling your resolution and monitoring your progress is going to help you stick to it. Check out your device’s app store or invest in that cute weekly planner and start writing out the things you plan to do and when they’re going to be done.

 

A strategy to turn a resolution into a change that sticks is to use the concept of habit formation. This involves using association, repetition and consistency to develop new automatic behaviors. When we do things over and over, such as buckle our seat belt before starting the car, it becomes an automatic action that you don’t even have to think about or remember to do. This automatic action with association (such as getting in the car) didn’t start right away, but likely took several repetitions and thought out actions before becoming a habit. When starting a new exercise plan such as stretching every morning, you will likely have to use reminders such as phone alarms or sticky notes to tell you it is time to do so. Soon you will associate getting up in the morning with having a second “time to stretch” alarm, eventually you will have the automatic response of stretching in the morning, and then it will start to “feel weird” to not stretch in the morning.

Disruptions to associated activities can definitely strain resolution success or habit automaticity. If you associate stretching with your morning alarm wake-up, you might just not remember ore even think of doing it when you’re on vacation. Eating a pre-planned lunch could become your regular routine but fall to the wayside if you rush out to work in the morning or your colleagues invite you out for lunch. This sort of disruption and return to your pre-resolution behavior are really common. One less-than ideal meal or missed work out doesn’t merit tossing out a new year’s plan entirely. These experiences can help you develop awareness of what things in your life are challenging your ability to successfully make a change. With that awareness you can restart your resolution, allow for a little flexibility and self-acceptance, and move forward.

 

Before starting a new exercise or dietary strategy it is a great idea to consult your doctor about your health and whether the new program would be a good fit for you. If you don’t currently have a doctor or would like the help of a wellness expert, feel free to schedule an appointment with me, Dr. Heather Overland. I can give you personalized dietary and lifestyle recommendations that will get you started on your optimal wellness plan and also provide you with regular reminders, a space for accountability and assistance with plan modifications to help you succeed in meeting your wellness goals.

 

Contact Dr. Overland

 

I’ve been dreading the hazards of summer. The lingering snowfalls of winter turned into a blustering, stormy spring that provided green landscapes through July. This verdant beauty allowed me to maintain a naive sense of optimism regarding what summer would hold. I held out hope that the heat and smoke of last summer was a rare occurrence, wishing that clear skies, warm temperatures and living greenery could persist until we reach the cooling and drying effects of fall. Most of all, I dreamed of never seeing the hazy discoloration of smoke obscure our perfect mountainous horizon. My idyllic summer fantasy wilted a bit after waking up coughing in the dark this month. Unfortunately, both the sun and my lungs had to fight through a blanket of smoke to start the morning.

The smoky haze in the air appeared as if it came from a gritty post-apocalyptic movie. While no futuristic vehicles and villains have accompanied this change to our landscape, it is not without its own dangers. Wildfires, grass and debris burning can cause a significant impact on our air quality. While fire is a valuable part of the life cycle of certain plants, some habitats may not be as able to cope with fire. The effect of fire can also be very widespread. While some of the smoke has come from nearby fires, some of the diminished air quality and visible smoke is attributable to fires raging in other regions. The sometimes-heated topics of water allocation, forestry management and land use regulation are outside of my area of expertise. However, I am highly familiar with the health consequences of fire season.

Some studies have confirmed the obvious, that wildfire smoke exposure increases respiratory illness and severity of respiratory symptoms. Others have even noted an association between smoke exposure and worsening mood. Some have made the startling observation that when it is smoky out, people may be more likely to die in general, not just from respiratory complaints. Further research is needed to determine who is particularly susceptible, what toxins or particulates are culpable for the worst consequences, and to determine what methods are the most effective at preventing and reversing the health hazards associated with smoke exposure. If such smoke exposure continues to become a regular part of our seasonal summer experience, both research and a practical plan to cope with such seasonal exposure is necessary.

For people with respiratory illnesses and sensitivities, a specific action plan tailored to their illness and treatment options should be developed with a physician. This is a time where having up to date prescriptions and appropriate dosing strategies for both daily and emergency medications could be lifesaving. Other parts of the plan can include reducing other exposures and evaluating what lifestyle and household modifications are necessary. Complementary strategies can include therapeutic nutrients, herbal medicines, acupuncture, and even dietary changes to better cope with the added strain of smoke exposure.

There are pharmaceutical as well as complementary strategies to manage respiratory illnesses and stay healthy during fire season. 

Now is a great time to schedule a check-up with your physician and to develop a comprehensive and holistic wellness plan with Dr. Overland.

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