https://www.valleyfunctionalwellness.com/newsletter-1 daily 0.75 2025-08-14 https://www.valleyfunctionalwellness.com/newsletter-1/here-comes-the-sun monthly 0.5 2023-06-21 https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1687309223359-PZLFZAS6BOIU2A24YWH4/image-asset.jpeg Newsletter - Here comes the sun - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/16b370e1-48a8-49b9-9c4e-81f3418d951e/image-asset.jpg Newsletter - Here comes the sun Though memorial day is the unofficial start to summer, June boasts summer’s official start date (June 21st) and with it, all things sunshiny and bright. I get a lot of questions about the “sunshine vitamin”. Patients want to know about whether or not a daily supplement is necessary, how much they should be taking, as well as what formulation and what strength is best. Many patients come to me on a vitamin D supplement and they aren’t entirely sure why. Vitamin D is a non-essential fat soluble vitamin—but did you also know that its technically a hormone? Your body can synthesize vitamin D (that’s why it’s “non-essential”), and it is absorbed along with fats that you eat and then stored in your fat tissue and the liver. It is also made in your body. Your skin contains lipo-proteins that once exposed to UVB rays from the sun, is converted by your body into vitamin D. For most of the population, Vitamin D is recognized for its importance in bone health. It has long been understood that it is necessary to help our bodies absorb and retain calcium and phosphorus, both of which, our body needs to build and maintain healthy bones. The Covid-19 pandemic, however, brought it center stage in the public health arena as a major player in our immunity and overall health. Truthfully for the past 15 years, Vitamin D has enjoyed a “glow up” in the scientific community. Once it was brought to light that almost all of our body’s tissue cells have vitamin D receptors on them, research began on how vitamin D affects more than just our bone health and immunity. The literature expanded to examine its role in geriatric, cardiovascular and mental health, cancer, multiple sclerosis, obesity and diabetes. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/d77b55e1-81b9-4ddd-bafd-9c67c324f0fd/image-asset.jpg Newsletter - Here comes the sun - Eat Better: Food vs. Supplements If you are looking for natural food sources of vitamin D, look first to the sea. Cod liver oil, salmon, swordfish, tuna fish, mackerel ‘ and sardines are excellent sources of vitamin D. Eggs, and fortified dairy (yogurt, milk and cheese) will also provide you with some Vitamin D. It’s fine to supplement with vitamin D, but what you don’t need are excessively large doses. Taking excessively large doses of vitamin D per day (over 4000IU) can cause your body to hold onto too much calcium and this can cause weakness, muscle spasms and interfere with your heart’s conduction. Research shows that Vitamin D3 (cholecalciferol) is the best. 600-1000IU per dose, no more than twice daily is fine for most of us. Taking multiple fat soluble vitamins at once can decrease your body’s absorption of them individually, so skip the multi-vitamin, unless you’ve been directed otherwise by your doctor. Vitamins A, D, E and K are your fat soluble vitamins and they do not all absorb equally at the same time. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1687309806234-MA5VNTNYCUNYAMIUH8MF/image-asset.jpeg Newsletter - Here comes the sun - Move Better Exercise has been linked to vitamin D availability. The research isn’t clear as to the mechanism, but what it does show is that those with better endurance and musculoskeletal health, have higher levels of vitamin D. The primary mechanism through which we thought exercise increases vitamin D is through sun exposure, however studies have shown that both outdoor and indoor activity seem to have a positive effect on your vitamin D levels. A parallel could be drawn between reduced body fat storage and exercise—when you exercise, your body fat percentage decreases, thereby making vitamin D more bioavailable instead of being held in fat cells. There has even been a study that showed increased exercise capacity and increased cardiovascular health were linked to elevated serum vitamin D. Bottom line: we’ve talked about it before, exercise is good for your physical and mental health. It doesn’t need to be intense, even 20-40 minutes of walking per day is beneficial. If you can, get 20 minutes of that time outside, you will reap the benefits of the sunlight and help your body synthesize more vitamin D. What’s even better? Getting that walk in first thing in the morning. Exposure to morning sunlight (between 8am and 10am) improves sleep, mood and energy, and the sun’s rays aren’t as strong as they are later in the day. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/ae51d311-5e8b-4860-a3b4-601339f04140/image-asset.jpg Newsletter - Here comes the sun - Feel Better Studies have shown that vitamin D can significantly improve depression symptoms across the age spectrum. In children it has proven helpful with mood and ADHD symptoms and in the PCOS community (polycystic ovarian syndrome), it has been shown to decrease depression symptoms as well as decrease testosterone and unwanted hair growth. Literature reviews are showing that co-supplementation of vitamin D along with probiotics improves mental health, increases insulin sensitivity, decreases cholesterol, and decreases inflammation. How do you know if you need a vitamin D supplement? Vitamin D levels are easy to evaluate. It is a blood test, usually covered by your insurance, or generally around $25-$30 cash. The most common symptoms for low Vitamin D that we see in clinic include fatigue, poor mood, decreased energy, sleep disturbance, generalized body aches and sometimes hair loss and getting sick often/easily. If you’re worried about your vitamin D, ask about it at your next appointment. If you’re supplementing, remember, you don’t need extremely high doses and D3 is best. Can you get enough vitamin D through sunlight alone? Possibly, but we generally recommend against this, as prolonged exposure to UVB light from the sun, increases your risk of skin cancer. Moderation is the key. Wear sunscreen, get 10-20 minutes per day outside with some sun exposure on your hands, arms or legs, incorporate fatty fish into your diet and get in daily exercise. Your body and mind will thank you. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/6e81f280-ae31-45a9-897f-4a84d8e5cba7/sea%2Bsalt%2Band%2Bkelp%2Bbody%2Bscrub%2Bii.jpg Newsletter - Here comes the sun - Is your skin summer ready? THIS RIGHT HERE. This body scrub is a non-negotiable for me personally. It’s exfoliating, hydrating and smells amazing. It keeps your skin smooth with an invigorating sugar scrub, and gives it a summer glow all year with moisturizing all natural oils. It’s our best seller, hands down. https://www.valleyfunctionalwellness.com/newsletter-1/ppiivx5w0c7o84zrpj0o3vt33vo4l5 monthly 0.5 2023-05-11 https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1683813461168-O53IAIW2XG7ZSZA0TQVJ/unsplash-image-nJupV3AOP-U.jpg Newsletter - How are you, really? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/2fb2ea5b-9723-4625-ba1f-6ce62f4eff86/image-asset.jpg Newsletter - How are you, really? - Gut Brain Connection A functioning enteric nervous system(the nervous system in your gut) is as vital to life as the function of your central nervous system. Though most of us remember enough about biology and anatomy to place the brain at the head of the central nervous system; not many of us remember a lot of discussion about the importance of the enteric nervous system. This system of nerves can operate independently from the central nervous system and they largely orchestrate the function of your digestive system. The two nervous systems have similar structures and neurochemical pathways with which they operate and communicate; therefore, if you have dysfunction in the enteric system (your gut), you will likely suffer neurological and emotional symptoms—-and vice versa. The pathways are interconnected and their health is vital to one another. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/3d245429-16e6-42d8-a6a0-db73162d80cf/unsplash-image-LiNIONbajm4.jpg Newsletter - How are you, really? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/10f0bb59-fc59-41b7-b834-4762b0865904/unsplash-image-ljoCgjs63SM.jpg Newsletter - How are you, really? - Move Better Believe it or not, exercise affects your gut microbiome. Just as stress accumulates, so do toxins and pathogens from our food, medicines, alcohol and the environment. How do we get rid of these toxins? Through excretion—more specifically through sweating and pooing. Moderate exercise shortens transit time in the digestive tract, thereby, helping you to poo more often (and effectively) decreasing exposure to these waste products. This is how we have come to include regular moderate intensity exercise in our prescription for colon health and colon cancer prevention. What else happens when we exercise? We tend to take deeper breaths. These deeper breaths, help to oxygenate the brain, and they also help massage the vagus nerve. This large nerve runs from the brain down into the abdominal cavity and it regulates crucial body functions such as heart rate, mood, immune response and digestion. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1683832667055-P01FKI7KKLSG64QCXNCD/image-asset.jpeg Newsletter - How are you, really? - Make it stand out Your mental health and how you feel, plays a large part of, and is essential to your physical health. Depression, anxiety and pain are conscious experiences produced by specific activity in the brain, and these activities can be influenced from the bottom up. Hormones released in the gut are able to influence stress and mood pathways in the brain. That means that if your gut is in disarray, your mood is likely to follow and vice versa. We have to support our immune system and our gut through healthy habits such as good diet and exercise, but we also need to practice mindfulness and healthy relationships with first and foremost, ourselves. If you aren’t looking after yourself, you can’t effectively attend to your other obligations or people you love—and let’s be real. Self care is hard. We talk about it, we all nod vigorously in agreement that it’s necessary, however, actually following through can be hard. Self care is not pampering. Taking responsibility to care for the body that belongs to you is not indulgent. The psychological stress of feeling unhappy can increase inflammation in your belly, thereby damaging the protective mucosal layer and allowing for bacterial overgrowth and structural damage (think ulcers) as well as lead to increased permeability of the gut lining (otherwise known as leaky gut). And what does that lead to? Overall inflammation, a persistent immune response that leads to increased cortisol and chronic inflammation that can lead to a host of chronic issues, including heart disease, diabetes and autoimmune disease. If you are feeling anxious and depressed, if you are overwhelmed, defensive or mentally exhausted, this has to be addressed. Counseling, deep breathing exercises, yoga, journaling, meditating, massage therapy, singing, expressing yourself creatively, or participating in a hobby that you enjoy are all ways that you can support your mental health. You can also do it through your gut. Get plenty of probiotics from your food, and consider a probiotic supplement. Avoid fast food and processed carbohydrates. They are targeted at emotional eaters, and they wreak havoc on your gut health, thereby—they wreak havoc on the rest of you. Think about what you’re eating and why. Do you need sustenance? or emotional support? Food is fuel, it’s not a substitute for a friend or a therapist. Are you grabbing for (fill-in-the-blank) because you’re hungry and it’s time to eat? Or because you’re feeling stressed and overwhelmed? https://www.valleyfunctionalwellness.com/newsletter-1/stress-much monthly 0.5 2023-04-03 https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1680541704554-WKDK40AUFBBCABYNFJHL/unsplash-image-Pe4gh8a8mBY.jpg Newsletter - Stress much? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1680541765355-1Z5EO8A4LG1WRC0HOOGJ/unsplash-image-mlVbMbxfWI4.jpg Newsletter - Stress much? - CORTISOL AND YOUR BODY In response to stress, Cortisol’s job is to increase availability of glucose in your blood to increase your energy, increase anti-inflammatory effects in the immune system and slow down non-essential functions such as digestion. A-hem…read that again, out loud. It increases your blood sugar, activates the anti-inflammation cascade and slows down digestion. Psst…this is why corticosteroids such as prednisone give you the symptoms that they do and why we don’t like for you to be on them for an extended period of time. If your cortisol levels are off, your thyroid, ability to regulate your blood sugar and even your sex hormones can be affected. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1680541978907-IEDMXHJE5TXRSWHDJIDW/unsplash-image-RfBdm1RsyWs.jpg Newsletter - Stress much? - EAT BETTER: What you eat, how often you eat and your perceptions around food directly affect your cortisol levels. If your cortisol is persistently being tapped by prolonged, ongoing stress, it will be even MORE accessed if you are not eating a healthy diet, with enough calories, and if you are skipping meals or constantly stressing and obsessing about food. This will increase your cortisol demand. This is why intermittent fasting is not successful for all of us. THIS is why, when you’re cutting calories and exercising constantly, you aren’t losing weight. And THIS is likely in play when you feel that your sleep, sex drive, focus and overall energy levels are disrupted. Bonus—this also affects your thyroid function and ability to regulate blood sugar. Inversely, if your thyroid isn’t supported, your estrogen and progesterone are out of balance, and/or your blood sugar is out of control, your adrenals will be tapped and then we start back at the beginning—it’s ALL related. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1680542105801-EBCB1SZ5OQCATL6IW74Q/unsplash-image-a9pFSC8dTlo.jpg Newsletter - Stress much? - MOVE BETTER Stress accumulates not only in your mind but also in your body. Prolonged mismanaged stress can manifest all over the body; it contributes to neck and back pain and stiffness, headaches, jaw pain, and even abdominal pain, irritable bowel symptoms, anxiety and depression. Valley Functional Wellness offers massage therapy, as do multiple other offices in the Roanoke Valley. Book a massage, book float time, time in the salt cave, sit in a sauna or sign up for yoga, Tai Chi or Pilates. Even getting out for a 20 minute walk or stretching for 20 minutes will do your body and your mind good. If you’re currently practicing high intensity endurance workouts and not seeing any benefit, you should consider dialing it back and including more stretching and restorative exercise. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/69bd578c-ec50-46e7-9806-28eb5fb67e35/unsplash-image--Q_t4SCN8c4.jpg Newsletter - Stress much? - FEEL BETTER There must be balance and sanctuary in your life. This is a non-negotiable. You need a healthy outlet, something to look forward to and positivity in your life. If your job is stressful, your home life needs to be supportive and restorative. If you are in an unhealthy relationship with a partner, friend, or your job, examine how and why you got there and consider ways to improve your situation. Talk therapy can be life changing and EVERYONE, really, I mean E-V-E-R-Y-O-N-E can benefit from it. Living under stress habitually and persistently affects your health. Period. Prioritizing your health not only encompasses being mindful of your nutrition and your medical needs, but it also involves your mental and emotional well-being. Adaptogens and herbal teas are gaining traction in this department. My quick side bar here is that you need to talk about incorporating these with someone who KNOWS about them and can prescribe the proper combination. If you are taking any prescription medications at all, please consult with one of us who is familiar with how those may interact with your meds and your symptoms. BOTTOM LINE: Stress affects us entirely. Check in on your friends, check in on yourself and check into ways to manage your stress. For the millionth time, treat your body like it belongs to someone that you love. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1680559214386-TXXP762S40MXP9U52TMO/coconut+avocado+body+scrub+open.jpg Newsletter - Stress much? https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1680559214787-QI86P3SV0PUNFDAY8DHH/eucalyptus+shower+infusers.jpg Newsletter - Stress much? https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1680559215474-OTKVUFUVAHT3PWG6JLM4/Mint+%2B+Citrus+Foot+Soak.jpg Newsletter - Stress much? https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1680559216258-LH9CTGCV5GAWMZKVAWCM/sea+salt+and+kelp+mineral+bath.jpg Newsletter - Stress much? https://www.valleyfunctionalwellness.com/newsletter-1/blog-post-title-one-xrrma monthly 0.5 2023-04-10 https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/b42ca11e-6ff1-4d0b-99d2-f66211bd137e/15-Colorectal-Cancer-Education-and-Awareness.jpg Newsletter - Potty Talk - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/c910cd22-5fe7-48c0-b948-490d35f2bc9c/bum.jpg Newsletter - Potty Talk - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1677820474074-BXFIN7DQ2GI2HQ36LUEU/Screenshot+2023-03-03+001357.png Newsletter - Potty Talk - Berry Smoothie https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1677820184034-RS0HBNGJCB8341NUHNSI/hummus+and+veggies.jpg Newsletter - Potty Talk - Veggies and Hummus Snack on fresh veggies and your favorite hummus. https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1677820200512-SWXJBU2QYD9LQBI6JWY8/Screenshot+2023-03-03+000847.png Newsletter - Potty Talk - Caprese Asparagus https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/1677822079548-UUS00JWRUH85UQBRNIZ0/unsplash-image-Hcfwew744z4.jpg Newsletter - Potty Talk - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.valleyfunctionalwellness.com/newsletter-1/blog-post-title-four-bnelx monthly 0.5 2023-04-03 https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/0350df73-c820-4283-9296-4ef52048c066/Standing%2C+Sweater+-+PRINT+%26+SOCIAL+MEDIA+%28A7R09740-1%29.jpg Newsletter - Show your Heart some Love - I am a mom, wife, sister, friend, loyal Hokie and a fierce advocate for my patients. I attended Virginia Tech receiving a degree in Human Nutrition, Foods & Exercise, then went on to Massage Therapy school in Northern Virginia, where I obtained my therapeutic massage and bodywork certification. Carrie Ferrel, FNP-C, BCTMB https://images.squarespace-cdn.com/content/v1/639747c1e9ffc620d86e33f9/6957b27d-70bd-48a4-a30b-922ad0734bf6/heart+of+the+matter.jpg Newsletter - Show your Heart some Love - The Heart of the Matter Serial Killer Since the mid 1900s, cardiovascular disease has been the leading cause of death in the United States. 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