Preservative-free Methyl B-12 (Methylcobalamin) Injections – New at Progressive Health Center!
More than one-third of adults in the U.S. population do not get enough B-12 in their diet, and deficiency rises with age.
B-12 is a water-soluble vitamin that is found naturally in some foods, added to others, and is available as a dietary supplement as well as a prescription medication. It exists in several forms, such as methylcobalamin, which supports methylation in the body and is the most commonly used form of B-12. Injection therapy for B-12 is superior to dietary supplements due to the fact that only about 50% of the B-12 dose is absorbed when ingested orally, whereas injection directly into the body tissues and bloodstream allow for complete access.
Vitamin B12 is found only in animal foods and fortified foods. People who avoid all animal products should look for meat alternatives, such as plant based protein products fortified with vitamin B12. The best sources of Vitamin B12 include: eggs, milk, cheese, milk products, meat, fish, shellfish and poultry. Some soy and rice beverages as well as soy based meat substitutes are fortified with vitamin B12. To see if a product contains vitamin B12, check the Nutrition Facts on the food label.
Common symptoms of a B-12 deficiency include impaired mental functionality, poor memory, “brain fog,” confusion, anxiety, emotional issues such as depression or irritability, low energy leading to fatigue (especially in the afternoon), shortness of breath, lightheadedness, dizziness, anemia, and muscular weakness.
When treated with B-12, we address the above symptoms, as well as support the metabolism and digestion, the formation of DNA and blood vessels, hormone synthesis, and overall energy and vitality. B-12 injection therapy is a quick, safe and effective way to combat the symptoms of deficiency, available now. Book your 20 minute appointment now and feel the benefits of B-12 today
Aromatherapy has been popular for decades in spaces of relaxation like yoga studios and spas. But it’s gaining momentum as an integrative therapy for many ailments and conditions that plague our modern society.
Essential oils are the foundation of aromatherapy and are actually concentrated extracts of the leaves, roots and blossoms of plants. Used therapeutically for thousands of years by cultures throughout the world, ancient people relied on it to relieve pain, treat illness, promote relaxation and improve mood.
“Aromatherapy is such a great tool to have in your self-care arsenal,” says Progressive Health Center’s Jennifer Davis, certified aromatherapist. “If you’ve never used aromatherapy for health and wellness, I definitely encourage giving it a try. It’s affordable, easy to use and best of all it can really help your body heal and feel better.”
The Employee Wellness Lounge at Presbyterian St. Lukes Medical Center has a full aromatherapy bar for experimentation. We invite employees to come in, learn about all the ways you can use it for your own well-being.
Let’s face it – work is stressful. Yet there are things we can do to cope with it better. We all feel stretched for time, and taking a break to do a workout or even a lingering lunch feels challenging, especially in the hospital environment. Consider this. A three to five minute breathing, meditation or stretch break can give you that little extra something to make it through the next step of the day. Here are three techniques you could squeeze into just about any work day, if not at work, when you rise in the morning or when you get home. For each technique, use the handy timer on your smartphone to give you more structure.
Either sitting down comfortably or standing with good posture, take a long deep inhale for four counts, hold for four counts and exhale for four counts. Do this four times, or more if you have a little more time.
This technique works well when sitting down. Rest the palms of your hands down on the tops of your thighs. Tap each fingertip on your thigh starting with your thumb to the rhythm of a mantra such as:
Peace begins with me
I am calm today
All is well right now
The goal is to tap each fingertip to the sound of the syllable and switch hands. Keep repeating this on each hand with your eyes closed for three to five minutes until you’re ready to stop.
Grounded Tree Pose
This one is exactly like it sounds. Stand up straight with your arms to your side, roll your shoulders back until your posture is nice and strong. Now close your eyes and visualize your feet like roots of a tree grounded strongly to the earth. Breathe in slowly and exhale repeatedly as you are visualizing your roots. Feel free to raise your hands up over your head and picture sunlight glowing down on the tops of your hands (like leaves). Keep breathing and exhaling your way through the visualization.
The management of chronic pain can be done with topical analgesic compounds found naturally in therapeutic value essential oils. Therapeutic value essential oils that are used for pain often soothe the area they are applied to in a very quick and efficient manner. Several essential oils can be utilized for pain relief; but, proper blending of essential oils offers a special chemical makeup that can be more beneficial than a single essential oil. The art form of essential oil blending utilizes many aspects best known by a Certified Aromatherapist through extensive training and practice. The best way to ensure proper blending is to visit with a who can custom make therapeutic value blends that are personalized.
Pain can be greatly reduced when inflammation is decreased in the body. Inflammation is often the main culprit in the ‘dis-ease’ that we experience, hence causing pain. Analgesics are in a category of therapeutic action to reduce the pain, as are anti-inflammatories. The blend of essential oils that is achieving significant pain reducing potential is Deep ReliefTM, synergistically combined in a perfect ballad of therapeutic action, Deep ReliefTM should be tried by everyone who has pain. This perfected blend has pure therapeutic grade essential oils that stimulate the tissues physiological mechanisms by blocking certain pathways that cause pain to begin with. By increasing the blood flow and the nutrient flow to the area in pain helps in the relieving process. (Young, 2012)
The single essential oils found in the Deep ReliefTM blend are as follows:
- Peppermint: Well known for the relief of surface pain and tension. Containing anywhere from 25% – 50% Menthol, as the main chemical constituent, the therapeutic action will be a cooling sensation wherever it is topically applied. Good for so many things, this is a well-known fragrance and food additive. As an adaptogenic oil, depending on the needs of the body is what action the oil will be drawn to; peppermint oil could stimulate or sedate depending on the body’s desire.
- Fractionated (virgin) coconut oil: Used as a stabilizing carrier to create a strong foundation to hold the precious essential oils, as it nourishes and moisturizes the skin. (Young, 2012)
- Lemon: Acts as an immune booster within the body; has relaxing effects; has Cacos nucifera, Menthe piperita, Citrus lemon anti-depressant action. When chronic pain is unresolved, risk factors are present in the individual.
- Idaho Balsam Fir: Has medicinal effects in soothing muscular and rheumatic pain.
- Clove: Shown to have strong analgesic, anesthetic and anti-inflammatory action; it is also a great antioxidant.
- Copaiba: By itself, it has anti-inflammatory action andreduces muscle spasms. When added to other essential oils, it enhances the other oils and is a perfect addition to almost any blend.
- Wintergreen: A well know analgesic, reducing all types of pain. An antispasmodic and anti-inflammatory. The main chemical constituent is Methyl salicylate, approximately 90%. Similar to the action of Aspirin; Aspirin being derived from Methyl salicylate found in nature. Has anticoagulant properties along with Helichrysum.
- Helichrysum: Not to be combined with a client on any blood thinners as it will enhance those effects. Drug interactions are something a Certified Aromatherapist will always consider when practicing Aromatherapy.
- Vetiver: Anti-inflammatory action Syzygium aromatic Abies balsam Copaifera reticulate/langsdorfii Gaultheria procumbent Helichrysum, Helichrysum Vetiveria zizanioides)
- Palo Santo: Harvested in Ecuador in a similar way as Bursar graveolens Frankincense . Can be used on joints and has anti-inflammatory action. Emotionally, can be useful as a stress reliever and can help one’s recovery from emotional trauma. (Life Science Publishing, 2014) (Boswellia carterii)
Both peppermint and wintergreen can be found in over-the-counter (OTC) topical pain relievers; but, not with the same concentration that Mother Nature intended. The synthetic Menthol, found in OTC products, is made in a lab and there is considerably less Menthol in it.
Use either of the massage preparations OrthoEase® or OrthoSport® for an added bonus to the Deep ReliefTM roll on. “The phytochemical make-up of these oils causes the skin to feel cool [from Deep ReliefTM] then warm and provides activity similar to the therapeutic practice utilized by health professionals – like physical therapists and chiropractors – that alternates applying cold and heat packs to painful areas (Young, 2012).”
In looking for pain relief, one may feel doomed to suffer a lifelong of pain when reading the growing lists of negative side effects and potentially life threatening consequences of surgery or long time pharmaceutical drug use
Jennifer Georgi Davis, CPhT, Certified Aromatherapist
Life Science Publishing. (2014). Essential Oils desk reference Sixth edition. In G. Young, (pp. 154-155). Utah, USA: Life Science Publishing.
Young, D. G. (2012, June). Quench the Fire Within: Real Answers for Resolving Chronic Pain. , 5. United States of America: Life Science Publishing.
Essential Oils desk reference Sixth edition
Jennifer Georgi Davis, CPhT
That depends what you mean by “100% capacity.” If you mean 100% productive, 100% of the time, it’s unachievable as a benchmark. We all need rest and recovery time, or burnout will result sooner or later.Perhaps a better benchmark is “optimal output/performance” with ‘optimal’ being a personal and relative measure. We are all different, and different tasks will tax our will power, cognitive capacity, emotions and talents in different ways. A good internal calibration marker of what is optimal is your energy level. You know when you are lacking energy or full of it: you don’t need someone to tell you. Job burnout is a special type of stress though — a state of physical, emotional or mental exhaustion combined with doubts about your competence and the value of your work. If you think you might be experiencing job burnout, ask yourself:
● Have you become cynical or critical at work?
● Do you drag yourself to work and have trouble getting started once you arrive?
● Have you become irritable or impatient with co-workers, customers or clients?
● Do you lack the energy to be consistently productive?
● Do you lack satisfaction from your achievements?
● Do you feel disillusioned about your job?
● Are you using food, drugs or alcohol to feel better or to simply not feel?
● Have your sleep habits or appetite changed?
● Are you troubled by unexplained headaches, backaches or other physical ails?
You’re more likely to experience job burnout if yes is the answer to any of these questions. The latest study shows that 53% of physicians report at least one symptom of burnout. That means almost 47% are not experiencing burnout symptoms. What is the difference between the two groups? Resilience is the greatest difference.
When a person is resilient they do not experience the same level of stress as another person who is not as resilient experiences in the same situation. While resilience is comprised of 1) optimism, 2) healthy self-esteem, and 3) an internal locus of control, burnout is a war to be won on two fronts:
1. Building personal resilience and stress management coping skills,
2. Making the work environment less stressful.
Top tips to build personal resilience:
● Pay attention to your nutrition: you are a machine, a biological MACHINE. Those over about 35 give or take need to watch blood sugar spikes caused by carbohydrate binges, as our bodies become less tolerant with age. You know when your energy dips in the afternoons and evenings, or is very up and down, that you have this problem. Cut the carbs down. Eat less processed rubbish (white flour, white pasta, white bread, ready meals, etc) – ideally cook your own food so you know what’s in it. Your brain will thank you.
● Exercise every day: it’s a palliative form of stress relief, and boosts your mood as well as brain function. Palliative coping strategies basically reduce stress by distracting you from the stressor. Physically getting there really is the hard part. Let’s talk palliative coping by using a bit of an exaggerated analogy. Imagine that this is in your driveway:
Every morning you back over it, then you stop and change all four of your tires and continue on your way. At the end of the day you drive over it and put your car back in the garage. The next morning you drive over it again, stop and change all four of your tires. . .
Exercise is like changing the tires. It relieves the stress but it doesn’t fix the problem. You’re going to have a flat tire again tomorrow. Exercise can delay the onset of burnout, but as a preventative measure it does not have staying power. Regular exercise is a habit-formation (or breaking) challenge that is easy to crack with discipline if you just do it. After a few times, the habit starts to form and it gets easier.
Do what you love: we all have energy for the things we like doing. Research shows that people fall into one of three broad categories that describe the source of their natural “drive:” affiliation, power/influence, and achievement. Most people have a dominant one, maybe a secondary one too. Just think about which activities drain or energize you. The more your job calls on your “drives” the better: you are not draining your energy as much. The trap is that many people have jobs that tax them in ways that drain their energy… that’s when people are in the ‘wrong job’ if they are seeking balance and fulfilment.
Employees don’t have a lot of control over environment, they truly can feel powerless. Their power is in building resilience. Building resilience will help them feel more empowered to help them help themselves. The magnitude of difference can occur in the minds of a resilient vs not-resilient person. Resilience matters.
If you can’t control the environment, focus on controlling what you can—your level of resilience and your stress management skills. Seek support and collaboration to help cope with job stress and feelings of burnout. If you have access to an employee wellness or assistance program, take advantage of the available services. If you’re interested in learning more about exercise, stress resiliency coaching, wellness workshops, or employee wellness programs please contact Progressive Health Center at 303-788-9399.
1. Sood, Amit MD (2013) The Mayo Clinic Guide to Stress-Free Living. Rochester, MN: First Da Capo Press.
This holiday season, consider incorporating some self-care. Thinking about the holidays, let alone experiencing them, can be overwhelming. Often, our daily healthy habits go by the wayside. The good news is that we can create holidays that are more joyful and less stressful. First and foremost, give yourself permission to opt out of some things – it is alright to say no! Maybe it means you go to one side of the family for Thanksgiving and one side for Christmas/Hanukkah, (or just stay home). Maybe you send your regrets to a party or two rather than accepting every invitation.
Next, accept that you don’t have to do everything perfectly. The decorations, parties and presents you see in the media, or even at other’s homes are not necessary. If you don’t have the time, funds, or energy, find a level of engagement in the holiday season that works for you and your family. What kids want most is time. Sharing yourself is really what the holidays are about. Think about fun ways you can spend time as a family. Try giving experiences instead of stuff.
This may seem counterintuitive, but be selfish. This means doing something just for yourself when everyone is grabbing for your time. Put yourself on your calendar and give yourself time each day to refresh and recharge. Self-care can include just five minutes of breathing, stretching, mediation, exercise, or thinking about things and people who bring you gratitude. Whatever you need to do to be fully present is necessary. Think about the alternative: a stressed-out, stretched-thin individual who is desperately reaching for the finish line rather than present in the moment.
Fill your cup!
Integrative Health Coach
Self-care is an important part of maintaining optimal health, so that we can be our best selves in all our roles – co-worker, parent, sister, son, caregiver, friend. Self-care looks different for everyone, but can include:
- Eating a well-balanced diet
- Setting aside time for regular physical activity
- Getting plenty of rest
- Staying well-hydrated
- Deep breathing
- Doing something pleasurable each day
- Spending time in nature
- Avoiding caffeine & nicotine
- Limiting TV & internet exposure
- Laughing at least once a day
- Praying, meditating and/or relaxing
- Saying ‘Yes’ to help and support
- Saying ‘No’ to too many commitments
- Reflection and journaling
- Being open to not knowing all the answers
Remember to show love and compassion toward yourself, and try to avoid any negative self-talk. What are some ways you take care of yourself?