Red Light therapy is not new. It has been used for many ailments ranging from chronic pain to wound healing to hair growth. What is new? The Contour Light is a red light therapy used to target fat cells. Once these adipose (fat) cells are exposed to this specific 880 & 635 nm wavelength, 99% of the fat is released from the cells. The result is inches loss and impressive spot reduction anywhere on the body. Our Favorite Reasons to Use Contour Light Therapy PAIN-FREE • IMMEDIATE RESULTS • NO DOWN TIME • NO SURGERY What is Red Light Therapy Great for? Body Slimming & Fat Reduction Naturally slim, shape and tone all areas of the body without surgery or pain. It is effective on areas that are resistant to diet and exercise: waist, hips, thighs, arms and chin. Non-invasive, Contour light therapy can also have tremendous benefits for sculpting the body, fat loss and minimizing inches. Contour Light users can lose between 3 to 23 inches in 3 weeks. Reduce Pain & Inflammation This therapy produces healthy anti-inflammatory effects that reduce pain throughout the body. It has been used to effectively treat arthritis and other forms of joint and muscle pain. Skin Repair & Rejuvenation A Contour Light session is pain-free, with no heat or discomfort, and can actually promote collagen formation to repair skin and reduce wrinkles. Clinically-Proven to Promote Cellular Healing Non-invasive, LED-based light therapy is currently the highest in-demand treatment being sought by patients of today simply because of the healthy nature of the outcomes. Unlike ultrasound, radio frequency, laser light and freezing, LED-based therapies do not cause cellular damage. Quite the opposite, LED light has been shown to promote a natural healing response within cells. Medical & Wellness Professionals Report Life-Changing Results from LED-Light Therapy for a Variety of Conditions including: Depression Treatment Hypothyroidism Joint and Pain Reduction Decreased inflammation Treating Alzheimer's Disease Allergy Relief Weight Management Sleep Disorders Chronic Traumatic Brain Injury Faster Wound Healing Migraine Relief “…I can safely say that in the more than 30 years I’ve been a medical-care provider, no technology has had a more profound effect on my practice—and on the lives of my patients.” – Dr. Len Saputo, MD READY TO IMPROVE YOUR WELLNESS WITH THE CONTOUR LIGHT? Visit Our Featured Providers Near You Center for Holistic Healthcare 1420 Main Street Ste 124 Glastonbury, CT 06033 PH: 860-821-9833 Westlake Body Contouring 30423 Canwood St, Suite #205 Agoura Hills, CA 91301 Mediterranean 1 Building PH: (818) 852-7352 Tutera Medical 215 S Dobson Rd Chandler, AZ 85224 8412 E. Shea Blvd, Ste 101 Scottsdale, AZ 85260 20325 N 51st Ave, Ste 106 Glendale, AZ 85308 Call: 480-874-1515 Ultimate Solutions Med Spa 1767 Summer Street Stamford, CT 06905 PH: 203-409-2622 Happy Healthy Thin 4821 Merlot Ave., Ste. 230 Grapevine TX 76051 PH: 817-908-7877

Light Therapy is Clinically - Proven to Fight Pain and Inflammation, and we've found our favorite Brand! The Contour Light that's working for patients across the nation! Natural red and near infrared light therapy is showing immense potential to be just that: a natural inflammation treatment without the pharma risks of traditional NSAIDs. Non-invasive, LED-based light therapy can also have tremendous benefits for sculpting the body, fat loss and minimizing inches. Contour Light users can lose between 3 to 23 inches in 3 weeks. Best of all, treatments are: ​ PAIN-FREE • IMMEDIATE RESULTS • NO DOWN TIME • NO SURGERY WHAT IS RED LIGHT THERAPY? If you’re not familiar with red light therapy, this article gives a good overview of what it is and how it works. The short version is this: Red light therapy delivers safe, concentrated wavelengths of natural light to your skin and cells. Infrared wavelengths of light stimulate cells and reduce oxidative stress, so your body is able to make more usable energy to power itself, increasing function, speeding healing, and lowering inflammation & pain. Non-Invasive, Natural Alternative to Liposuction The Contour Light is one of the fastest-growing areas of aesthetic medicine, most likely because it is nonsurgical procedure with no significant side effects. Research has shown infared light's long-term effectiveness in reducing overall body circumference measurements in hips, waist, thighs, and upper arms. The treatment is painless and each session is about 20 minutes. Natural Light Therapy for Inflammation Treatment Red light therapy alleviates chronic inflammation by increasing blood flow to the damaged tissues, and it’s been found in numerous clinical trials to increase the body’s antioxidant defenses. Dr. Michael Hamblin of Harvard Medical School and Massachusetts General Hospital is one of the world’s leading photomedicine researchers. He’s studied light therapy at length and concluded that one of its most reproducible effects is “an overall reduction in inflammation, which is particularly important for disorders of joints, traumatic injuries, lung disorders and in the brain.” What Are Signs Inflammation? The five classic signs of inflammation are Heat Redness Swelling Pain Loss of function Pain is caused by chemicals like bradykinin & histamine that your body releases to stimulate your nerve endings as a warning of danger. There is also clinical evidence for a link between depression and inflammation, both for depression-triggering inflammation and for inflammation leading to depression. Muscles, exercise, & soreness Numerous other trials have analyzed light therapy’s ability to treat muscle soreness and exercise-related inflammation and pain. Study found beneficial effects on delayed onset muscle soreness and that people who used light therapy before strenuous exercise experienced less pain and inflammation after workouts. THE TAKE-AWAY The Contour Light can bring tremendous benefits to those seeking an alternative to liposuction and prescriptive treatments. Studies also show that patients are reporting reduced inflammation and reduced pain in as little as one 20 minute Contour Light session. Book Your Contour Light Session Now at Tutera Medical Want to Learn More About Contour Light? VISIT ONE OF OUR FEATURED CONTOUR LIGHT PROVIDERS: Tutera Medical PHONE: 480-874-1515 215 S Dobson Rd, Building J, Unit 3 Chandler, AZ 85224 8412 E. Shea Blvd, Suite 101 Scottsdale, AZ 85260 20325 N 51st Ave – Ste 106 – Building 1 Glendale, AZ 85308 Ultimate Solutions Med Spa 1767 Summer Street Stamford, CT 06905 PH: 203-409-2622 Happy Healthy Thin 4821 Merlot Ave., Ste. 230 Grapevine TX 76051 PH: 817-908-7877 Center for Holistic Healthcare 1420 Main Street Ste 124 Glastonbury, CT 06033 860-821-9833 Westlake Body Contouring 30423 Canwood St, Suite #205 Agoura Hills, CA 91301 Mediterranean 1 Building (818) 852-7352 Read the research behind the studies

Personal experiences highlight the tremendous healing effects of LED light therapy Rapid Healing of a Second-Degree Burn While barbecuing, Dr. Sherry Rogers, a medical doctor specializing in natural therapies and environmental medicine, suffered a painful burn to her hand. She grabbed a frying pan handle that had been inside a 450-degree grill for 25 minutes. Ouch! Fortunately, she had an LED unit handy so she alternated applying the LED unit with ice. She reports: “In 35 years of medicine I’ve never seen 2nd degree burns revert to normal in 4 hours.” Easing Arthritic Pain and Increasing Mobility One study describes how LED therapy reduced pain and increased mobility for those suffering from degenerative osteoarthritis. Patients applied LED light, either Red or Near Infrared, themselves to both sides of the knee for 15 minutes twice a day for 10 days. Those who used Red LEDs went an average of four months before requesting further treatment for pain. Those who used Near Infrared LEDs went an average of six months before requesting further treatment for pain. The control group who received a placebo light treatment went only about two weeks before requesting more treatment. Allergy Relief Dr. Sherry Rogers shared how she suffers from a debilitating food allergy. When inadvertently exposed to the allergen, Dr. Rogers describes her symptoms saying they “…can leave me incapacitated with unbearable back pain that mimics a ruptured disc, complete with paralyzed leg …” She applied an LED unit: “I’ve never seen anything else that could make such a dramatic difference and allow me to skip 2½ weeks of incapacitating agony. God clearly uses my body to teach me.” THE CONTOUR LIGHT The latest advancement in low level light technology. Delivering LED-based energy in the 635nm and 880nm wavelength. > LEARN MORE Rejuvenating Skin Our skin is flexible or elastic. The expansive and contractive quality of our skin is a result of connective tissue. Our connective tissue contains a protein called collagen that provides structure for our skin. As we age, the production of collagen decreases and our skin loses elasticity and wrinkles form. Cells called fibroblasts are needed to create the collagen that keeps skin resilient and healthy. Research indicates that fibroblast cells are increased when using LED light—resulting in collagen formation to repair skin and reduce wrinkles. Healing of a Non-Healing Diabetic Skin Ulcer The following case report describes how a 75-year old man finally found relief from long-standing sores. Diabetic skin ulcers are known to be notoriously difficult to heal. Red LED light was applied only every other day for 16 minutes at a time. The researcher reported: “Rapid and excellent wound healing was seen. Wound healed totally in 15 phototherapy sessions spread over 5 weeks. New epithelium was thin having good texture and without fibrosis. … 660 nm Red Light Phototherapy was found to be very effective for healing of the Non-healing Diabetic Ulcer where routine treatment had failed.” VISIT ONE OF OUR FEATURED CONTOUR LIGHT PROVIDERS Tutera Medical PHONE: 480-874-1515 215 S Dobson Rd, Building J, Unit 3 Chandler, AZ 85224 8412 E. Shea Blvd, Suite 101 Scottsdale, AZ 85260 20325 N 51st Ave – Ste 106 – Building 1 Glendale, AZ 85308 Ultimate Solutions Med Spa 1767 Summer Street Stamford, CT 06905 PH: 203-409-2622 Happy Healthy Thin 4821 Merlot Ave., Ste. 230 Grapevine TX 76051 PH: 817-908-7877 Center for Holistic Healthcare 1420 Main Street Ste 124 Glastonbury, CT 06033 860-821-9833 Westlake Body Contouring 30423 Canwood St, Suite #205 Agoura Hills, CA 91301 Mediterranean 1 Building (818) 852-7352

ARE ALL CARBS BAD FOR DIETING? When it comes to weight loss, carbohydrates seem to have become the most avoided type of nutrient. The first culprit people typically blame on health and weight issues are carbs like bread, pasta, rice, potatoes and even fruit. The truth is, not all carbs don't deserve such a bad rap. After all, they're our premier source of energy. Carbohydrates keep us functioning at our peak and provide a steady stream of energy to fuel our day. Carbs for the body, are like a battery pack for our cell phones or gasoline to a car. When it comes to eating carbs, it's all about choosing the ones that provide the most benefits for the body - in balance with other nutrients. Here are 5 Myths about eating carbs while trying to lose weight: #1 ALL CARBS ARE THE SAME. Complex, high-fiber, nutrient-dense carbs like fruit, veggies, beans and whole grains not only are broken down slower than simple carbs, but also keep you feeling fuller for longer and help to stabilize your blood sugar — both important things when weight loss is your aim. #2 CARBS ARE FATTENING. Carbohydrates are no more fattening than any other macronutrient. The real culprit is eating in excess. Balancing your diet with high-fiber carbs, lean proteins and anti-inflammatory fats like olive oil and avocado is key. #3 GLYCEMIC INDEX IS ALL THAT MATTERS. GI can be a useful tool for people with diabetes or volatile blood sugar levels and it's true that low-GI foods tend to promote weight loss however, the GI doesn't tell the whole story. FOOD PAIRING MATTERS: Eating higher-fiber carbs that have less added sugar along with anti-inflammatory fats is the easiest way to keep blood sugar levels on an even keel. #4 ALL SIMPLE CARBS ARE BAD. When you hear ​simple carbs​, you likely think of empty-calorie foods like sugar, candy and syrups. Though sweets do fall into this category, nutrient-dense foods like fruit and milk are also simple carbohydrates. Milk and milk products are the leading source of bone-strengthening calcium and vitamin D, while fruit is a great source of anti-inflammatory antioxidants and immune-boosting vitamin C, along with potassium and fiber. #5 ALL WHITE CARBS ARE BAD. While some white carbs are refined and thus, lacking fiber and nutrients, don't forget about other white carbs like cauliflower, mushrooms, bananas and white carrots. These offer a variety of vitamins, minerals and fiber that your body needs. THE TAKE AWAY In moderation, all carbs can fit into a healthy diet and weight-loss plan. If you're curbing your carb intake, make sure your total calorie count is still appropriate for your energy demands and focus on eating a balance of nutrients to avoid deficiencies or health issues down the road. Choosing the right carb sources, eating in moderation, and pairing with sources of lean proteins, anti-inflammatory foods and healthy fats is a great way to get on the path to better wellness. ABOUT OUR CONTRIBUTOR Dr. Mel Schottenstein PRACTICE LOCATION Tutera Medical 8412 E. Shea Blvd, Suite 101 Scottsdale, AZ 85260 Originally from Cincinnati, Ohio, Dr. Mel studied Women, Gender, Sexuality, and History of Science and Medicine at Harvard University for her undergraduate degree. Interested in learning skills of medical mediation and to promote cultural competency amongst health care providers, she completed a Master’s degree in Bioethics at the University of Pennsylvania. Subsequently, Dr. Mel acquired a Naturopathic Medical Degree at Bastyr University in WA. While in school, she received additional training in Biological Medicine under the tutelage of Dr. Thomas Rau of the Paracelsus Clinic, Switzerland. Dr. Mel completed training in Regenerative Medicine, Integrative Oncology, Medical Aesthetics, BHRT, Neural therapy, Biofeedback, Homeopathy, Botanical Medicine, Environmental Medicine, and IV Therapy. Post-graduation, Dr. Mel entered a Masters of Acupuncture and Oriental Medicine program as well as a Masters in Ayurvedic Medicine. She received training in Medical Aesthetics from the National Laser Institute and became certified as a Wahls Protocol Health Professional (The only certified provider in AZ). Dr. Mel completed the post-graduate certification as a Swiss Biological Medicine Provider from the Swiss Biological Medicine organization. Her training at Swiss Biomed concluded with a one-on-one internship with Dr. Thomas Rau in Switzerland. While in Europe, Dr. Mel received training in the use of the Weber Endolaser for intraarticular/ intravenous/ interstitial/topical applications directly from the inventor, and founder of ISLA, Dr. Michael Weber. In addition, Dr. Mel studied PRGF-Endoret therapies at the Biotechnology Institute (BTI) in Bilbao, Spain, where PRGF was developed and patented by Dr. Eduardo Anitua, who was the founder of BTI. Dr. Mel received additional training in PRP at the National Institute of Medical Aesthetics and became certified in all Vampire Therapies. She recently completed the Integrative Cancer Therapy Fellowship from the American Academy of Anti-aging Medicine (A4M). She is currently completing the A4M Stem Cell Therapy Fellowship and Peptide Therapy Certification. Lastly, Dr. Mel has personal experience with her own health concerns, in that she has treated herself, which has resulted in the elimination of all medications. Today, Dr. Mel is able to mountain bike, hike and travel the world in pursuit of her passion for learning the latest innovations in medical theory and clinical practice, and mineral and fossil collecting.

How Do Stem Cells Help Our Bodies Heal? Stem cells are crucial to injury repair because they guide the cells to potentially regrow or repair damaged tissue. They exist in the bone marrow of our bodies and are capable of changing their nature to become part of many organs and tissues. Are There Any Treatments that Help the Body Release Stem Cells? In response to injury, stem cells move from the bone marrow to the injury site where they assist in the healing process. The movement of stem cells can be triggered by a variety of treatments, including pharmaceutical drugs and Hyperbaric Oxygen Therapy (HBOT). Hyberbaric Oxygen Therapy: A Safer Alternative to Pharmaceuticals As people search for alternatives to prescriptions, surgery and more, Regenerative Medicine is at the for-front of studies. Regenerative medicine includes therapies which leverage the body’s own healing capabilities to grow, repair, or replace damaged or diseased tissues. In some cases, regenerative therapies may be used as an alternative to surgery for sports-related injuries such as ACL and rotator cuff tears, tendinitis, or spine or joint injuries. Touted as way to get athletes and patients back in action faster, many regenerative therapies are fairly new, and some are still considered experimental. Hyberbaric Oxygen Therapy (HBOT) isn't New or Experimental. Used in hospitials and by medical professionals for over 30 years, HBOT is an FDA approved therapy for treating a variety of conditions. Stephen Thom, MD, PHD, Professor of Emergency Medicine at Pennsylvania School of Medicine says, “HBOT is clinically the safest way to increase stem cell circulation, far safer than any pharmaceutical option.” Hyperbaric Oxygen Therapy is Not Just a Temporary Fix Studies have shown patients enjoy long-term benefits from their first set of sessions. Best of all, it is a non-invasive, safe alternative treatment with a growing body of documented studes that substantiate its ability to aid the body's healing capabilities and enhance the person's quality of life, health and recovery. Who Can Benefit from HBOT? Currently, practitioners around the world are helping their patients with a variety of conditions using HBOT including: CHRONIC CONDITIONS: Fibromyalgia, Auto-immune diseases, Crohn's Disease, Chronic fatigue, chronic pain, arthritis NEUROLOGY: Autism, Cerebral Palsy, Multiple Sclerosis, ADHD, Parkinson's Disease GENERAL WELLNESS: Stress, depression, anxiety, rejuvenation, sleeping disorders, circulatory disorders, migraines and headaches MUSCULOSKELETAL RECOVERY: Sports injuries, muscle, tendon and bone injury, concussion, osteo-arthritis, athletic performance recovery WOUND CARE: Burns & grafts, diabetic ulcers/foot wounds, accident recovery Visit Our FEATURED HYPERBARIC OXYGEN THERAPY CENTER: LIVE IN CENTRAL CALIFORNIA? Schedule an appointment with Us! Hyperbaric Oxygen Treatment Center 3609 Oakdale Rd. STE 5 Modesto, CA. 95357 Phone: (209) 551-8888 hyperbaricoxygentreatmentcenter.com Email questions to: info@hillwellness.com Office Hours: Monday, Tuesday, Wednesday, & Friday 8:00 AM to 12:00 PM, 3:00 PM to 6:00 PM Want to learn more about HBOT? Click here!

Platelet Rich Plasma (PRP) has been in the news lately because it appears to be a natural solution and an alternative to drugs used to improve a number of medical conditions. PRP, also known as autologous conditioned plasma (ACP) therapy, uses the body’s own healing properties, found in concentrated platelet cells, to repair muscles, bone, ligaments, tendons, and cartilage. PRP Therapy is also gaining mainstream acceptance to treat a number of orthopedic conditions including osteoarthritis, especially knee osteoarthritis. How Does PRP Therapy Work? At your practitioner’s office, your blood is withdrawn, then spun in a centrifuge, separating the platelet-rich plasma (PRP). Plasma is the liquid portion of your blood, comprised of water, proteins, red and white blood cells, as well as platelets. The platelets contain growth factors that may help your body initiate a healing response but are also responsible for causing blood to clot. Concentrated plasma contains at least twice the number of platelets found in whole blood. When the PRP is injected into an area of the body, it can stimulate the healing response along with red blood cells. Though information is still emerging, PRP has been shown to be useful in the healing process for a wide variety of conditions including: * Hair regrowth * Tendonitis * Achilles injuries * Skin rejuvenation * Musculoskeletal problems By tapping into the individual’s healing system, health professionals expect to see an improved function with less pain and without using any anti-inflammatory drugs. The platelets release growth factors to aid in the healing process with no concern for rejection or side effects. PRP and Arthritis For arthritis, PRP Therapy seems especially effective if treatment starts early in the progression of the disease. Osteoarthritis (OA) is the most common form of arthritis. About 30 million U.S. adults experience the problem or 23% of the population, according to the Current Reviews of Musculoskeletal Medicine. With OA, cartilage inside the joint wears down. Pain is the most common symptom. OA can also be found in the joints of the hip, the knee, the last and middle fingers, the neck, and lower back. According to one published study involving knee osteoarthritis, PRP was shown more effective than hyaluronic acid in increasing the natural lubricating fluid in the joint. Injecting PRP into the affected joint has been found to reduce pain, improve the function of the joint, and it may even repair damage to the cartilage. Another form of arthritis is inflammatory arthritis, where joints inflame due to an overactive immune system. This is a chronic autoimmune disease. This form of arthritis affects people of all ages unlike osteoarthritis, which results from physical use and is more common as we get older. PRP has anti-inflammatory properties and can accelerate healing for inflammatory arthritis patients. Studies So Far on PRP and Arthritis A 2018 review of PRP Therapy concluded PRP should be one of the first options to consider in treating osteoarthritis of the knee, the most common joint affected by OA. In the treatment of osteoarthritis, one study found PRP was effective in improving function and relieving pain in patients with mild to moderate osteoarthritis. The results were comparable to corticosteroids in patients with late stage OA but without the side effects of the drug. Another study found an injection of LP-PRP (leukocyte-rich, a blood cell part of the immune system) was able to relieve pain better than a single corticosteroid injection. Side effects of long-term use of corticosteroids, considered more than three months, can include cataracts, glaucoma, peptic ulcer, osteoporosis, and stunted growth, among other side effects. Who is a Candidate for Platelet-Rich Plasma Therapy? Again, we are in the early stages of determining who might be the ideal candidate, but research suggests the younger patients who are first experiencing arthritis in its early stages may be good candidates for PRP injections. According to the American Academy of Orthopedic Surgeons, a good candidate is one who is affected daily by osteoarthritis pain, or for whom other treatments have failed. For example, maybe physical therapy has not helped nor have anti-inflammatory medications in relieving pain. In the case of steroid injections, if they have not worked or if the patient does not want steroid injections, they too may be a good fit for PRP injections. If you have tried traditional mainstream medical treatments for arthritis, PRP therapy may deliver the relief you are looking for while minimizing side effects. Contact your nearest holistic provider or contact our featured contributors at Center for Holistic Healthcare in Glastonbury, CT Call: 860-421-9833 Website: https://ctrforholistichealthcare.com Visit Their Featured Partner Profile

One of the worst things you can hear is that you have cancer. According to the Centers for Disease Control and Prevention, in 2017 there were 1.7 million Americans who received that diagnosis for the first time. The most common types of cancer in the U.S. are colorectal, breast, lung, and prostate cancer. Besides the fear and uncertainty, you must now choose which treatment protocol will deliver your best chance of survival. Should you go all natural or radiation, chemotherapy, and surgery, if applicable? There are many complimentary treatment protocols that can help with whichever path you choose. One of them is IV Vitamin Therapy. Delivered in a one or two-hour session, IV Vitamin Therapy has many advantages. First, it potentially makes any cancer treatment more effective. When the body is whole and nourished it is in the best form to fight cancer immunologically. Cancer cells’ mission is to destroy and by building up the health of the body we have an even, if not better, chance of fighting back. Some of the vitamins that might be used in IV Vitamin Therapy include: Vitamin C Probably the best-known vitamin made famous for its healing properties by Nobel Prize winning chemist, Dr. Linus Pauling, high doses of Vitamin C can damage the cancer cell’s DNA and inhibit their growth. High doses are best delivered through an IV at amounts ten times higher than when taking it orally, where the stomach will likely be upset and can disrupt absorption. Vitamin C IV Therapy fights cancer by converting the space around the cancer cells into hydrogen peroxide, known to fight viruses and infections. Cancer does not have the ability to fight the effects of hydrogen peroxide so its presence cuts off the energy supply of the cancer cell, effectively killing it. Vitamin C also plays a role in inducing apoptosis which is early cell death, especially helpful in fighting cancer. Meyers’ Cocktail and Vitamin C In order to stave off any feelings of nausea associated with a high dose of Vitamin C, a Myers’ Cocktail IV can be given frequently. It contains immune-boosting vitamins and nutrients such as B Vitamins, Magnesium, Selenium, and Calcium and is given to increase energy, and fight jet lag, a hangover, chronic fatigue, depression, and to fight cancer. Meyers’ Cocktail is used on thousands of patients in an IV Therapy in the same formula as developed by the late Dr. John Meyers, a Baltimore physician who regularly infused many with his cocktail. If Vitamin C and other vitamins plays such a strong role in fighting cancer why is it not used by mainstream medicine? Medical doctors generally follow the recommendations of their medical societies and peer-reviewed published studies. Most studies look at the potential of drugs to fight cancer. Drugs can be patented therefore bring a lot of revenue and profit to the patent owner, generally pharmaceutical companies. With the profit mindset, research is not likely to put millions into investigating vitamin’s effectiveness through double blind placebo studies. Conversely, vitamins are plentiful at a minimal cost and are not patented as cancer therapy. There is no profit in using vitamins to fight cancer. That does not mean they are not effective. It does mean that traditional medicine follows a profit model. The poor patient is left with few choices except to follow his doctor’s protocol unless he or she does their own research to uncover the facts about what appears to be working in the real world. This does not mean that science has ignored vitamin therapy totally. The careful consumer just needs to search PubMed to find studies on Vitamin C as a treatment for cancer. According to the Journal of the American Medical Association (JAMA) about 100,000 patients die annually from legally prescribed cancer treatments such as high doses of chemotherapy. Vitamin C, for example, has a been used for over 70 years with an excellent safety record. Health and wellness are especially important at all times, especially during a pandemic when we need a top working immune response and during cancer treatment. We would like to start with a consultation on your health and your treatment. Call the Center for Holistic Healthcare to explore how we can help in reducing your cancer risk and improve your health overall using IV Vitamin Therapy. Reach out to our office in Glastonbury office at 860-421-9833 or contact us online. Source: https://www.cdc.gov/cancer/uscs/index.htm *Disclaimer: Individual patient results may vary based on a patient’s medical history and other factors and these results should not be expected or anticipated. Information on this site is not intended to replace the advice of your physician or healthcare provider. Statements made about products, therapies or services have not been evaluated by the Food and Drug Administration.

Both men and women may experience hair loss in their lifetime. With an average of 100,000 hair follicles on our head, it’s entirely normal for hair to fall out and grow back in stages. But genetics, diet, drugs, chemotherapy, and even stress all can contribute to excessive hair loss or a thinning of the hair, characterized by a reduction in the number of hair follicles. The number of hair follicles shrink with male and female pattern baldness, (androgenic alopecia) producing shorter, finer strands of hair which eventually stop growing entirely. Hair loss can also be caused by an autoimmune disease, alopecia areata (AA). In this case, your immune system attacks the hair follicles resulting in hair loss. There are more than six million people suffering from alopecia universalis, where the hair falls out over the entire body. Altogether, about 50 million men and 30 million women are suffering from some form of hair loss. Blood and Hair Loss -What is the Connection? What does blood have to do with regrowing hair? It may sound strange but for about 40 years, platelet-rich plasma (PRP) has been used as a treatment for various ailments such as healing ligaments, muscles, and injured tendons. PRP has been injected into the face as an anti-aging protocol, part of microneedling where it’s known as vampire therapy. And there have been promising results noted with PRP as a treatment for male or female pattern baldness. For those going bald who reject medications such as Rogaine and Propecia, and their side effects, or are not willing to undergo a hair transplant, PRP therapy may be a viable option in your search for a full head of hair. How Does it Work? The mechanisms of healing are not quite understood, but in our bodies, blood platelets promote cell growth. They present a growth factor that heals and helps regeneration. PRP involves three steps in treating hair loss. First, blood is drawn from the intended recipient. It is then processed in a centrifuge separating the blood into three layers – platelet-poor plasma, platelet-rich plasma, and red blood cells. It is the platelet-rich, concentrated platelets, more than normal blood, that are injected into areas deep in the scalp at the base of the hair follicle. The injection is thought to stimulate cells known as dermal papilla cells, that drive hair growth. PRP requires three treatments delivered from four to six weeks apart. This can continue for four to six months as a way to maintain the results. Results should be seen within two or three months. The theory is that PRP may increase the blood supply to the hair follicle resulting in an increased number of new hair follicles. Not only does more hair result, but also the thickness of the hair shaft has been noted. More study is needed to fully understand the mechanism of what makes PRP therapy effective. Studies on PRP and Hair Loss So Far In one study, there was a reduction in male pattern baldness. However, this published study only had 11 participants. The results need to be replicated. In another published report based on a study out of Italy in 2015, 20 patients exhibited improvement in the average number of hairs in a target area and an increase in total hair density. A team in 2019 published in the journal Aesthetic Plastic Surgery compiling the results of almost one dozen studies included 262 patients who had androgenetic alopecia. Most of the studies found PRP injections reduced hair loss as well as increased the diameter of the hairs. So far, the evidence points to effectiveness for androgenetic alopecia or hormone-related baldness in both men and women. There is less evidence for its effectiveness in treating stress-related hair loss or thinning hair with an autoimmune cause. It's Natural, Which Makes PRP Therapy Have Less Chance for Side Effects Because there is nothing implanted in the body and because the blood is bio-identical, there is little risk for rejection or for transmitting a communicable disease. The risks of any injection include infection, injury to nerves or blood vessels, calcification at the injection point or the creation of scar tissue. Anesthesia used in therapy always contains some risk. As part of your therapy, stress management may help reduce future hair loss including exercise, meditation, and hobbies. Finally, PRP therapy can be employed as part of a multifaceted program that may include medications such as Rogaine foam or Evolis, an over-the-counter medication. Sources: Healthline Harvard NIH

Ever since I was young, fruit salads were my favorite part of any barbecue or backyard bash. A huge bowl of fruit? Sign me up—no burgers needed here. As I've gotten older and become more conscious of making sure my diet stays balanced, fruit salads have remained a firm favorite, but now I try to think about ways to elevate the simple mix. By adding only one or two ingredients more than just fruit, you can take this classic side and turn it into a more complete dish. As someone who follows a primarily plant-based diet, protein is one of the macronutrients I've been taught to think about constantly—so that was the first thing I thought to add to my favorite one-note dish. Luckily, there are plenty of protein sources in the plant world—here are some of my favorites for upgrading a simple bowl of fruit to something centerpiece-worthy: 1. Pistachios Sure, you could go with any kind of nut, but pistachios are great because they're a complete protein. What does that mean? Simply that they contain significant levels of all nine essential amino acids. You're probably used to adding them to more savory salads or earthy desserts—which means they work perfectly atop fresh fruit, too. Other crunchy options like pumpkin seeds work as well but aren't quite as protein-forward. 2. Feta There are a few cheeses out there that pair well with fruit, but feta is a personal favorite—especially with watermelon. Because it's one of the healthier cheese options, you only need a little bit of feta for a big impact. Its salty, briny flavor plays perfectly with fresh fruit, and it offers 4 grams of protein per 1-ounce serving. It's also getting easier and easier to find vegan cheeses, and feta-style options are pretty top-notch. 3. Quinoa Just 1 cup of this gluten-free ancient grain contains 8 grams of complete protein. It's also a nice neutral base for a fun salad like this one, which adds a grain to the classic mostly fruit option. You could also try using barley, teff, or millet, but quinoa's nutty flavor works particularly well. 4. Yogurt No, I'm not suggesting you serve your fruit salad atop a plain dollop of yogurt like you might at breakfast. Instead, take your cues from savory salad and loosen up some Greek or plant-based yogurt for a delicious dressing. It's a trick I learned from nutritionist and mbg Functional Nutrition Program instructor Jessica Cording, M.S., R.D., CDN, who uses "plain yogurt thinned out with water with different spices mixed in" as a dressing for lunches. For fruit salad, try adding a little citrus zest or spices that pair with fruit. Getting creative with simple favorites can turn them into something new to love, and it's particularly fun when you can take a childhood favorite and transform it into something extra nutritious. And since we may actually be hosting or heading to get-togethers this summer, that's all the more reason to try out a new recipe. Originally posted on mindbodygreen.com

The sad reality is that your brain shrinks with age. As we grow older, our memory, concentration, and focus can fade. Statistics show that every three seconds, somewhere in the world, a new patient is diagnosed with dementia. You often hear people talking about their fading memory, loss of concentration, and shoddy focus. Today, many people are concerned that they are losing their mind when they forget what they are doing five seconds after thinking about it (at any age). These aren’t always signs of dementia, since we are more distracted than ever. And yet, with the rise in dementia, it’s wise to take care of your brain. Fortunately, there are many things you can do to enhance the brain’s good working status and to actually improve how well the brain functions as you age. We now know through research that the brain can regenerate at any age and giving it what it needs is the answer to making a good brain great. Exercise is key to brain health. Moving your body just makes sense. If you can consistently move your body to get your heart rate up for a minimum of 15 to 30 minutes per day, studies show that you can actually grow new brain cells. This all about oxygen and circulation. There isn’t a part of your body that can be at peak health without oxygen and good circulation. So instead of overworking your brain all week with stress, worry, scattered in-complete thoughts, and sensory input, consider instead refueling with oxygen and increased blood flow through increasing your heart rate and moving your body. The goal here is to establish a habit by doing some form of body movement every day for 30 days. Try making it a goal that you don’t answer emails, surf social, or sit down after waking up in the morning—until you have done some sort of physical movement. Go for a walk, hike, bike ride, turn on some music and dance, jump rope, or whatever you like for 15 to 30 minutes. When is the Best Time to Exercise? Attempt to get your heart rate up to the point that you are sweating or slightly breathless. Studies show that exercise in the morning allows you to burn more calories, sets your day on the right track for higher production, and enhances mood, energy, and focus for the entire day. In addition, there is yet another benefit of exercise for the brain. When you consistently move your body for more than six months, there is a little center of the brain called the hippocampus that becomes more activated. This center is responsible for memory, focus, and attention, and is most negatively affected by age and lack of movement or good sleep. This memory center of the brain also shrinks with age, but exercise alone can help prevent this from happening or recharge it if it has already begun shrinking! There are far more benefits of exercise that are well-publicized but noteworthy of mentioning here: Exercise helps you connect with others socially which is one of the determinants of living longer. We need social connectedness to improve the quality and length of our lives. Exercise allows your brain the space to manage stressful events and to help set your emotional state for the upcoming day. Exercise lowers inflammation, which is connected to body pain, fatigue, autoimmune disorders, and dementia. Exercise is an extremely effective tool for managing and treating depression and anxiety. Exercise helps you control your eating, cravings, and overall weight as you age. Exercise regularly enhances deeper sleep at night; restoring your body and brain. So, the next time you get frustrated that you can’t remember the simplest things or your focus wanders like a fly, think about how much you are moving your body daily and treat yourself to a good brisk walk! About the Author Nisha Jackson is a nationally recognized hormone and functional medicine expert, renowned lecturer, motivational speaker, radio host, columnist, author of the bestseller “Brilliant Burnout,” and founder of OnePeak Medical Clinics in Oregon. For 30 years, her approach to medicine has successfully reversed chronic problems such as fatigue, brain fog, depression, insomnia, and lack of stamina. Article shared from epochtimes.com

The next time somebody tells you to take a hike, you should take them literally. After all, the benefits of hiking include—but go beyond—getting a good workout and fresh air. You can think of hiking as an all-encompassing self-care practice. It not only promotes physical fitness and longevity, but also improves mental health—so much so that physicians across the country have actually taken to prescribing nature-based activity plans to patients. So what’s with all the hype behind hiking? Keep reading to find out. 6 BENEFITS OF HIKING We’ve previously explored the bountiful benefits of walking, both indoors and out. But in particular, hiking offers an additional range of benefits for your mind, body, and overall health. Whether you prefer mild walks in natural settings or more strenuous hikes in tougher terrain, here are some of the most impressive wins you can anticipate. 1. HIKING IS A NATURAL MOOD-BOOSTER Stressed, sad, or tired? Maybe a mix of all three? Hiking in nature is a worthy antidote—even if you can only make time for a short stroll. A 2018 study investigated 585 participants who walked for 15 minutes, either in a city or nature setting. Impressively, participants in the nature setting reported reduced instances of: low mood tension + stress anger + hostility fatigue confusion In sum, the researchers concluded that walking amidst of Mother Nature is superior to cityscapes for psychological well-being. 2. HIKING BOOSTS SELF-ESTEEM Then, according to a 2010 meta analysis of 10 studies, “green exercise” (i.e., hiking in natural environments) not only improves your mood, but also your self-esteem. The confidence boost was strongest in younger participants, but relatively equal amongst men and women. After all, once you successfully reach the summit of an uphill climb—or otherwise challenge yourself to a rugged out-and-back trail—a sense of accomplishment often organically results. 3. HIKING REDUCES NEGATIVE THOUGHT PATTERNS Rounding out the mental health benefits of hiking, a 2015 Stanford study found that participants who walked for 90-minute intervals in nature reported lower levels of rumination than those who strolled in urban areas. Defined as “repetitive thought focused on negative aspects of the self,” rumination can lead to or exacerbate mental health issues. Further, these participants displayed lower levels of prefrontal cortex activity in the brain, which also signifies positive associations for your mind and mood. Essentially, if you’re prone to negative self-talk or frequently envision doomsday scenarios on loop, doing a loop through a nearby hiking trail instead could work wonders to promote calm and clarity. 4. HIKING HELPS WITH WEIGHT MANAGEMENT + ENDURANCE Now, let’s pivot to the benefits of hiking for physical health. In a 2014 study on overweight women, those who “trekked” (i.e., hiked on paths that also declined) for 90 minutes three times a week over 12 weeks experienced healthy developments when it came to: weight management body mass index (BMI) muscle endurance flexibility Notably, the average age of the participants hovered around 61 years old. Also, they hadn’t engaged in regular exercise for at least six months prior to the study. With that said, it’s never too late to reap the health benefits of hiking, even if you’re in a mature age group or currently lead a primarily sedentary lifestyle. 5. HIKING IS GOOD FOR YOUR CORE While we see that hiking makes for terrific cardio, it also provides a built-in core workout. As the executive editor of the Harvard Heart Letter explains, you’re forced to work on your balance when you walk on uneven terrain. Thus, you engage your core muscles more so than when you do other types of cardio, like walking on a treadmill or using an elliptical machine. (If you’re like me and “forget” to do dedicated ab workouts, this benefit should be music to your ears.) 6. HIKING STRENGTHENS RELATIONSHIPS Exercise and human connection are essential components of overall well-being. So naturally, when you pair the two together by hiking with a loved one, you get a two-for-one wellness deal. One 2017 study investigated mothers and daughters who either walked in an arboretum or a shopping mall for 20 minutes at a time. The pairs in the nature setting benefited from improved interaction with each other, as well as better attention spans. These findings complement research demonstrating that immersion in natural settings promote prosocial behavior, such as caring, generosity, and overall positivity. THE BOTTOM LINE All said, the health benefits of hiking run the gamut from stronger mental health and physical fitness to building higher-quality bonds. As busy as our modern lives can can get, regular sojourns in nature are well worth the time and effort to feel lighter, calmer, and more at peace. Better yet, you can experience these benefits for years to come. Originally posted on humnutrition.com

Hyperbaric Oxygen Therapy (HBOT) is a medical treatment administered by delivering 95% oxygen at pressures greater than two to three times the normal atmospheric (sea level) pressure to a patient in an enclosed chamber. During a treatment, oxygen under pressure fills the hyperbaric chamber, increasing the oxygen concentration within a person’s body 15 to 20 times normal at the cellular level. Increased oxygen tension accelerates the healing process and aids in recovery from certain conditions. Oxygen + Pressure + Breathe = Breathing Your Way to Wellness Oxygen Oxygen makes up 21% of the air we breathe. While in a Hyperbaric Chamber 95% oxygen is delivered down to the cellular level for optimal healing Pressure “Hyperbaric” means using a gas at above normal pressure. Breathing oxygen rich air drives oxygen deep into the tissue to heal. Breathe Sit back and just breathe normally for the 60 to 90 minutes. Hyperbaric Oxygen Therapy is being used for a variety of conditions including: Autism Sports Injuries TBI/PTSD and MUCH MORE Want to know more about how this therapy is being used to help with these conditions? Read on for more details! AUTISM Autism spectrum disorders (ASD) are diagnosed today more than ever before: Autism currently affects 1 in 68 children and 1 in 42 boys (Boys are nearly five times more likely than girls to have autism) The cause of ASD is unknown. Most recent evidence suggests some combination of mitochondrial dysfunction, dysregulation of the immune system, inflammation, oxidative stress and inability to detoxify chemicals and contaminants in our environment are mechanisms at work in Autism. Some research supports the theory that the metabolic dysfunction in the autistic brain renders it starved for oxygen. Brain cells with low oxygen do not function optimally. HBOT significantly increases oxygen in brain tissue, resulting in these effects: Cells absorb needed oxygen, inflammation is reduced and poorly functioning brain cells function better. Improved blood flow and oxygen delivery to all tissues of the body promoting new tissue growth and more normal cell metabolism. This may be particularly helpful in promoting brain development and improving immune response in the child with ASD. A controlled study using HBOT in children 2-7 years of age diagnosed with ASD demonstrated significant improvements in: Overall functioning Receptive language Social interaction Eye contact Sensory/cognitive awareness Sports Injuries Hyperbaric oxygen therapy may help athletes at all skill levels heal more quickly and get back to their favorite pursuit. Many sports injuries involve strains and sprains, which naturally cause swelling and edema (accumulation of excess fluid in connective tissue). These natural reactions to injury compress blood vessels and restrict the vital flow of oxygen-carrying plasma and red blood cells to the injury site. Cells and tissues surrounding the injury site become starved for oxygen, which impedes healing. In extreme cases, cell and tissue death can occur. HBOT may promote faster healing in common sports injuries such as: High Ankle Sprains Fractures Pulled Muscles Achilles Tendinitis HBOT is being studied in the treatment of concussion and post-concussion syndrome with promising results. Concussion, a mild traumatic brain injury, is a common sports injury. In concussion, the brain tissue is bruised when it impacts the inflexible skull due to a blow or jolt to the head causing an inflammatory response and swelling of the tissue as the brain responds to injury. The rationale for the use HBOT is based on its ability to dramatically increase, by 2-3 times, the delivery of oxygen to injured brain tissues to promote healing, and reduce swelling, inflammation and increased pressure in the brain. Traumatic Brain Injury (TBI)/Post Traumatic Stress Disorder (PTSD) More than 1.7 million people sustain traumatic brain injuries every year. They happen on our roadways, on the battle field, on the playground and on the football field. Traumatic Brain Injury (TBI) is a disruption of normal brain function caused by a bump, blow, jolt or penetrating wound to the head caused by an external force. TBI causes primary injury to brain tissue which may cause damage to the axons or “wires” that connect brain structures as well as bleeding or bruising of brain tissue. This leads to an inflammatory response, as the brain responds to injury, producing swelling and increased pressure within the brain. This increased pressure can impede blood flow and cause varying levels of oxygen deprivation in brain tissue, a potential cause of brain dysfunction or cell death. Most TBIs that occur are mild and are called “concussions”. A concussion may or may not render the victim unconscious. In a 2013 Report to Congress on Traumatic Brain Injury specifically focused on the public health impact of returning military, it was found that from 2000 -2011, over 235,000 service members or 4.2% of the total of 5.6MM who served in all branches of the military, were diagnosed with a TBI. Seventy-seven percent (77%) of those were diagnosed with mild TBI. The report estimated that 33% of those with mild TBI may develop “post-concussion syndrome”, a syndrome characterized by headaches, depression, irritability, sleep disorders, poor concentration and fatigue. Hyperbaric Oxygen Therapy (HBOT) is being studied in the treatment of mild TBI, Post-Concussion Syndrome and PTSD. The rationale for the use HBOT is based on its ability to dramatically increase, by 2-3 times, the delivery of oxygen to brain tissues to help them function more optimally, and to reduce inflammation in the brain. Are There Side Effects to Expect from HBOT? HBOT has few side effects, most of which are transient or manageable and has been clearly demonstrated to foster new blood vessel formation and to increase immune capabilities, assisting patients with problems ranging from chronic wounds to radiation injury, severe bone infections and neurological impairments. With the addition of HBOT, all body fluids (plasma, lymph, cerebrospinal, interstitial fluids) become capable of oxygen delivery thereby facilitating the healing process. FEATURED HYPERBARIC OXYGEN THERAPY CENTER: LIVE IN CENTRAL CALIFORNIA? Schedule an appointment with Us! Hyperbaric Oxygen Treatment Center 3609 Oakdale Rd. STE 5 Modesto, CA. 95357 Phone: (209) 551-8888 hyperbaricoxygentreatmentcenter.com Email questions to:info@hillwellness.com Office Hours: Monday, Tuesday, Wednesday, & Friday 8:00 AM to 12:00 PM, 3:00 PM to 6:00 PM Want to learn more about HBOT? Click here!

If you're ready to turn up your heart rate, try out this four-round routine on mbg moves. It involves a short warmup followed by three-minute rounds (the same amount of time a boxer spends in a ring) with 30 seconds of rest in between each round. Workout Summary Time: 15 minutes Equipment: Yoga mat Instructions: Move from one exercise to the next, following the movement prompts for each one. After you've completed one circuit, move on to the next. Warmup (3 Minutes) To warm up your body, move through the following exercises: Shoulder Stretch Sumo Squats Lateral Lunges Knees-to-Chest Single-Leg Knee Hug Bicycles Jumping Jacks Round 1 Pop Squats Start in a standing position. Jump your feet out wide, and simultaneously reach down and touch the ground with your right hand. Hop your feet back together, then repeat with the opposite hand. Continue for 45 seconds, then continue to bicycles. Bicycles Begin lying flat on your back, with your hands behind your head and elbows out wide. Bend your knees to a 90-degree angle and engage your core. Lift your shoulders off the mat and extend your right leg out long to hover as you twist your right elbow to your left knee. Repeat on the opposite side. For this variation, after you've moved through a single rep on each side, do a double pulse on each side. So it goes: single (L), single (R), double (L, L), double (R, R). Continue for 45 seconds, then cycle through the Round 1 sequence once more. Take a 30-second rest before moving to Round 2. Round 2 Hand-to-Knee + High Knees Start in a standing position. Lift your arms to the sky, then lift one knee up to hip height, while you energetically bring your hands to meet it. Repeat on the opposite side. Then quickly lift your left knee up to hip height, followed by your right, pumping your arms at your sides—like you're running in place. Repeat this four times total. Continue for 45 seconds, then move on to shoulder taps. Shoulder Taps Get in a high plank position on your mat, with shoulders stacked over wrists. Engage your core to stabilize your body as you lift your right hand off the ground and touch your left shoulder. Repeat with your left hand, making sure to keep your hips stable. Continue for 45 seconds, then repeat the Round 2 sequence once more. Take a 30-second rest before moving to Round 3. Round 3 Plyo Lunges Start in a standing position with your hands behind your head. Get into a lunge position on one side of your mat, with one leg behind your body, and both knees forming 90-degree angles. Jump up, switch your leg position, and move slightly toward the right as you land in a lunge position. Continue jumping and lunging as you travel across your mat. Once you reach one end, reverse the direction and return to your starting position. Repeat for 45 seconds, then continue to crawl out and jump squat. Modification: If the jumping is too much, try reverse lunges instead. Crawl Out and Squat Jump Start by standing at one end of your mat. Bend over, place your hands on the mat, and slowly crawl out to a high plank position. At the top, move through a jump squat. When you land, continue through crawl-out. Continue this movement for 45 seconds. Repeat the Round 3 sequence once more. Take a 30-second rest before moving to Round 4. Round 4 V Ups Lie on your back with your arms and legs straight. Simultaneously raise your arms and legs as high as you can, keeping them as straight as possible. Try to touch your feet to your hands before lowering back down and repeating. To make this exercise easier, tuck your knees toward your chest instead. Continue for 45 seconds, then continue to high knee shuffle. High Knee Shuffle Start in a standing position. Lift your left knee to hip height, then switch legs and jump the right knee up. As you alternate your high knees, travel across the mat—you should take three hops total. Reverse the movement and move across the mat in the opposite direction. Repeat the Round 4 sequence. If you're feeling strong, you can move through all four rounds once more. Originally posted on mindbodygreen.com

ANTI-AGING Asparagus has anti-aging properties that can help keep us young. It also helps neurological disorders and symptoms. DETOX + CLEANSE Asparagus contains phytochemical compounds such as chlorophyll and lutein that act as critical organ cleansers. They get deep into organs such as the liver, spleen, pancreas, and kidneys, scrubbing out the toxins they find there. Chlorophyll bonded to amino acids such as glutamine, threonine, and serine provides an avenue for heavy metal detox. Some of the phytochemicals found in asparagus are toxin inhibitors (a fact as yet unknown to science). This means that once toxins such as DDT, other pesticides, and heavy metals have been driven out of the organs, these specialized phytochemicals stay behind and can repel new toxins from taking up residence there. This toxin inhibition makes asparagus a helpful cancer preventative. ADRENAL SUPPORT Asparagus, which is high in very easily absorbable B vitamins, helps us reestablish our proper levels of these key nutrients. Also high in silica and trace minerals such as iron, zinc, molybdenum, chromium, phosphorus, magnesium, and selenium, asparagus is one of the most adrenal-supporting foods in existence and excellent for helping to bring you back to life when your adrenal glands have been pushed to the max. THE ALKALIZER Asparagus alkalizes the body by flushing out unproductive acids. We live in a very acidic environment, and if we want to help ourselves stay or get healthy, we must constantly work to keep ourselves alkaline with help from trusted friends like asparagus. How To Use: Enjoy asparagus in fresh juices, or eat it raw as a snack, as a crudité with a dip like hummus, or chopped into salads. You can also enjoy it steamed, stir-fried, or in soups. WANT MORE INFORMATION LIKE THIS? For more information on the healing properties of asparagus and the symptoms and conditions it can help with, check out the New York Times best-selling book, Medical Medium Life-Changing Foods: Save Yourself and the Ones You Love with the Hidden Healing Powers of Fruits & Vegetables, and the other books in the Medical Medium series. Article originally posted on MedicalMedium.com

Originally posted on mindbodygreen.com It's no secret that fitness is an important factor in sustaining good mental health and overall well-being. But depending on what you're dealing with—whether that be depression, anxiety, or even ADHD—different types of exercise may better suit your needs. "Overall, we like everybody to get sustained aerobic activity," neuroscientist and author of Biohack Your Brain Kristen Willeumier, Ph.D., explained on a recent episode of the mindbodygreen podcast, noting that it's been shown "to grow new neurons in the hippocampus, which is the area of the brain critical for learning and memory." Nevertheless, Dr Willeumier has specific recommendations for fitness, depending on what you're dealing with. For ADHD: If you have ADHD, which can cause all sorts of problems related to focus and sustained attention, Willeumier says the best option for you is likely HIIT Training. "High-intensity interval training helps to boost dopamine in the brain," which gives you that increase of dopamine in the prefrontal cortex. (According to research, people with ADHD may have a higher concentration of dopamine transporters in the brain, which means they can remove dopamine from brain cells rather quickly.) Even boxing can have a similar effect, making those two options a good bet. For depression: When it comes to depression, Willeumier advises people to do more sustained aerobic activity, specifically for 30 to 45 minutes. "That really helps to boost serotonin, which is calming to the brain," she explains. Aerobic exercise means things like running, swimming, biking, the elliptical, or even brisk walking. For anxiety: As far as anxiety goes, you'll want to look for activities that are more calming and contemplative, Willeumier suggests. Yoga can certainly fit the bill—but even walking in nature can help. And while meditation isn't necessarily "exercise," it's certainly a practice that may help. You can even make your walk in nature meditative, to get two birds with one stone. Plus, outside you're also getting the added benefit of more vitamin D, which certainly never hurts. The takeaway. It's important to stay active no matter what, but particularly if you're dealing with a mental health condition. Of course, more research is necessary before we can, say, prescribe these workouts as treatment for certain mental health conditions—but it's interesting to hear the science behind how each practice can affect the brain in different ways. Finding the type of exercise that works best for you and helps you manage any mental health symptoms can go a long way toward increasing your overall mental and physical health.