Chiropractic and the Nervous System

By Dr. Kelli

“Every organ in your body is connected to the one under your hat.” - BJ Palmer

When I decided to go to Chiropractic school I had never been adjusted. Crazy, I know! Just the idea of helping people with a non-pharmaceutical, natural approach was enough for me to pack my things and move to Dallas, TX. However, I started my journey with the same mindset that most people have:

Chiropractic = back pain + back cracking

Years later, I can say with confidence that I knew nothing when I started this journey. I knew nothing of Chiropractic. I knew nothing of health nor how our bodies are intended to function. I did not know that Chiropractors were nerve doctors. I didn’t know why a Chiropractor would ever pursue a Master’s degree in Neuroscience. I got to where I am because I was open to learning. I was willing to challenge my biases and misconceptions. I asked questions and searched for answers.

At first, I was surprised to learn that neurology was the foundation of Chiropractic and you may be, too. But, once I began to understand, it was as if a lightbulb turned on- it actually makes complete sense.

The brain is the control center of EVERYTHING. Without it, there is no life. It is important to understand that our brain communicates with the rest of our body via nerves. These nerve cells talk to each other based on information that the brain receives from its five senses (sight, sound, smell, taste, touch). As our environment changes, the information sent to the brain changes and its ability to adapt is known as “neural plasticity”.

It reasons, then, that the adjustment serves as a source of sensory input that is received by the brain. The adjustment causes short, rapid stretch of spinal joints which re-establishes the correct connection between the central nervous system and sensory organs (including muscles), so that the brain knows better about what is going on in the body.

THE SUBLUXATION

You might have heard a chiropractor talk about vertebral subluxation before or maybe this is the first time you hear it. When we mention subluxation, we are referring to a bone that is functioning or moving in a less than ideal way – in a manner that is not “normal” for the body. This can occur from a multitude of things including: birth, pregnancy, poor sleep, abnormal postures, repetitive movements, incorrect lifting, stepping ‘wrong’, negative self-talk and minor/major accidents. Over the span of our lives we encounter numerous events that lead to subluxation. These subluxations lead to changes in the information that the spine sends to the brain. If not corrected these subluxations build up until one event acts as the last straw to break the camel’s back.

THE ADJUSTMENT

The goal of the adjustment is not to simply put a bone back into place. Through proper analysis, the chiropractor locates segments in your spine that are not functioning as they were intended. We then apply a gentle, specific input into the system and the body is able to redirect that energy where it is needed. In doing so, the brain is better able to communicate with the body and so it is less prone to injury. Thus, the goal of the adjustment is to allow for greater ADAPTATION of the spine to stressors (or subluxations) that we encounter on a day-to-day basis.

THE RESULT

First let’s talk about some anatomy! Your spinal column (from the base of the skull to the tailbone) houses your spinal cord, which branches off into individual nerves that talk to all parts of your body including your muscles, joints, heart, lungs, reproductive organs, digestive tract, etc. When those nerves can talk to each other without interference, your body is able to function freely without pain ̶ pretty cool stuff!

If you take everything I’ve said into account, it makes sense that those who receive regular chiropractic care report improved performance (balance, awareness of their bodies, and reaction times), physical health and pain levels. The adjustment addresses the problem of subluxation which allows for the nervous system to function, free of interference.

NERVOUS SYSTEM SUPPORT

In addition to getting adjusted regularly, there are other things you can do to support your nervous system. For all the pregnant mommas out there, you can enlist the help of a doula and a midwife to help silence that negative self-talk (we all experience it) and support the body naturally throughout pregnancy while decreasing unnecessary interventions and medications. Both the ladies and the fellas can benefit from a pelvic floor therapist if you are experiencing any reproductive, digestive, or urinary issues. A physical therapist is your person if you have had a recent or previous injury that needs rehabilitation. A massage therapist can be healing for anyone with built up tension or stress in their bodies (so…basically everyone, haha).

Grounding (getting your bare feet onto the Earth) and good ole’ sunshine are both excellent ways to help us flourish. The importance of eating a nutritious diet with whole foods, fruits and vegetables cannot be overlooked. Exercise, whether that be walking the dog or a high-intensity workout class will do the body ( and mind) wonders. Therapy or simply talking to a family member/friend who you trust will put your mind and soul at ease, and in turn, your nervous system. Sleep…sleep is so crucial.

Ok, I’ll stop there but as you can see, there are SO many options for you to reduce the stress on your system. Hopefully, by now, you understand a little more about the nervous system, how it relates to chiropractic and why it’s important to take care of it. 

For more information on practices to support your nervous system:

Movement and why it matters

5 tips to getting better sleep

Healthy sitting habits

Primitive Reflexes

Primitive Reflexes

By Dr. Kelli

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What are Primitive Reflexes?

First and foremost, it is important to understand that there is a hierarchy to our brain development: old brain → new brain. When baby emerges earth-side, they experience all sorts of new stimuli in a different environment from the one they spent 9 months in. In order to acclimate to these new stimuli and environmental changes they adapt primitive reflexes. Thus, at birth we function primarily from our old, primitive, brain centers involving more of the new brain, neocortex, as we grow and develop. As the new brain takes over, the old brain and associated primitive reflexes are no longer needed and should become naturally inhibited. If these reflexes are present beyond 6 to 12 months, it could indicate immaturity of the central nervous system and lead to delayed motor development as well as inhibition of normal sensory-motor development. 

Testing for the presence or absence of primitive reflexes is a safe and effective way to assess the development of the nervous system in the pediatric patient. This process ensures that we are appropriately monitoring baby’s development so that they are able to meet his/her milestones and grow up to be the best version of themselves. It is possible that when infant reflexes do not integrate successfully it can lead to developmental delay. This is so important to recognize because children in America are experiencing a HUGE rise in neurodevelopmental issues like ADD, ADHD, ASD, and speech impediments. 

Now, hear me out, we are acutely aware of the constant information overload that parents receive about their babies’ development. Everywhere you look there is someone telling you that you need to do or buy something that will help baby reach his/her milestones. It can be overwhelming and exhausting but what I’m discussing here is a little different. I’m talking about getting to a root cause.

Clearing a path for the new brain to function as it was designed to.

What causes retained primitive reflexes?

Just like anything else involving our neurology or biology, there is almost never just one singular cause. We are multi-dimensional creatures, so to simply point and blame one factor would be irresponsible. Rather, we look at causes such as nervous system interference, movement (or lack thereof), decreased touch stimuli, poor nutrition, environmental/physical toxins, sympathetic activation, and traumatic birth which are all contributors to improper nervous system development.

How does this relate to chiropractic?

Contrary to popular belief, chiropractors are nerve doctors, not bone doctors. My goal is to remove interference to the nervous system so that the body is able to function at its highest capacity. If these reflexes are not inhibited at the appropriate stage of development, the nervous system will have a harder time adapting to chiropractic adjustments along with any life stressors that may arise. 

What will we do?

The first thing we will discuss in the office is your child, starting from conception through birth and to current. We want to discover all possible factors that could have impeded nervous system development. It’s common for parents to first notice that something is ‘off’ without necessarily knowing what or why. They might have noticed their child is sensitive to certain stimuli or that they just aren’t developing like their peers or siblings. 

We will perform a gentle, safe examination to test for reflexes and determine the current state of the nervous system. The responses of retained reflexes can be subtle or very obvious depending on each individual child. We will discuss the findings of the assessment with the parents and work together forming a plan to assist the maturation of the child’s nervous system. The plan will typically involve prescribed exercises or movements that can easily be done at home. When combined with specific chiropractic adjustments, parents will often begin to notice changes within the first few weeks. 

You may want to have your child’s nervous system checked if they experience:

• Trouble latching/picky eater

• Poor head control 

• Sensitivity to sudden/loud noises

• Light sensitivity

• Imbalance 

• Difficulty concentrating 

• Restless 

• Weak grip strength 

• Speech impediments/delays

• Hypersensitivity to touch 

• Bedwetting 

• Difficult digestion 

• Toe-walker

Whew! I know that’s a lot to take in, but don’t fret! I have a lot to say about this subject so there is definitely more to come! In the meantime, drop any questions or concerns you have in the comment section! 

Read more for why you want to get your kiddo adjusted🡪

5 Reasons to Take Your Baby to a Chiropractor  

Why You Should Care about You and Your Child’s Posture

Why Does a Kid Need a Chiropractor?

4 Steps to Building Better Habits

By Dr. Kelli

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How many times have you sworn to start eating healthy on Monday? How many well-intentioned New Year’s resolutions have fizzled out faster than a $15 dollar bath bomb? How many monthly gym membership donations have you made? Ok…You get it. We all get it. Starting a new habit is hard. Maintaining them is harder. Your brain has worked hard to build those old habits and the brain loves familiarity. 

Before we dive into how to successfully start a new habit, we need to understand why your brain builds habits. 

When we encounter a new situation in life, the brain will analyze it then make a decision based on that information about how to act and respond. For instance, the first time you were exhausted from work, you got home and learned that binging New Girl on Netflix relaxes you. Your brain just successfully stumbled upon a reward for that situation. Guess what happens next time you get home from work? Brain says Netflix and you head to the couch. As you repeatedly face a problem, your brain will automatically begin the process of solving it. So what does that mean? 

Our brains are beautiful and highly intelligent. The conscious mind can only pay attention to one problem at a time (spoiler alert: multi-tasking is not do-able...rather, effective multi-tasking is not do-able). So, once habits are formed the conscious mind pawns tasks off to the unconscious. That is our goal. To create a new pattern that is beneficial to the behavior or lifestyle that we desire.

Change is daunting in any situation but can be even scarier when you don’t have a plan or a guide to navigate the unknown. As outlined in one of my favorite books, Atomic Habits, building new habits can be broken down into four simple steps: cue, craving, response, and reward.

1. Cue is the information that predicts a reward. Your mind searches its environment in search of hints for where the rewards are located. This step is all about noticing the reward. When forming a new habit you can ask yourself, “How can I make it obvious?” It can be helpful to redesign your environment in order to make your cues more obvious. For example, if you want to start a habit of reading more books, place the book on your bed side table. Every night when you go to bed that book will be staring you right in the face. It is now an obvious cue for you to follow.

2. Craving is the motivation behind every habit; This step is about wanting the reward. You can ask yourself, “How can I make it attractive?” A great way to make your new habit more attractive is using temptation bundling. This is when you stack a current habit with a new habit: 

After [CURRENT HABIT], I will [NEW HABIT]

After I scroll Facebook in bed, I will read.

3. Response is the actual habit you perform and it depends on motivation, friction and ability. This step delivers reward. You can ask yourself, “How can I make it easy?” However, this is the step that often gets you into trouble. Instead of starting small and easy we go too big, too fast. You just need to do one small thing every day: drink one less coke, eat one less meal at McDonalds, eat one vegetable, do one pushup, read one page, plan tomorrow’s meals, drink one glass of water-whatever easy looks like for you. 

Another way to look at it is by using the Two-Minute rule. Start out with a habit that can be done in two minutes. When starting out, two minutes can feel a lot more manageable than 10. It also sets you up for success. You are more likely to follow through with your new habit which gives you a sense of accomplishment and pride. 

After I scroll Facebook in bed, I will pick up the book on my bed side table and read for 2 minutes.

4. Reward is the end goal. You might ask yourself, “How can I make it satisfying?”

The first 3 steps of habit forming increase the odds that a behavior will be performed this time but this fourth step increases the odds that the behavior will be repeated next time. Immediate reward is repeated. 

If you’re ‘Type-A’ like myself you can check it off of your to-do list, which, let’s be honest, is quite euphoric. Any form of habit tracking can easily be implemented using the habit stacking + habit tracking formula:

After [CURRENT HABIT], I will [TRACK MY HABIT] 

After I scroll Facebook in bed, I will pick up the book on my bed side table and read for 2 minutes. When I am finished I will cross it off of my to-do list.

It is crucial to note that if a behavior is insufficient in any of the four stages, it will not become a habit. Forming new habits is a process. You might not get it right on the first try and that’s OK! Don’t fret. Learn from what didn’t work and make small improvements. Healthy habits can change lives. Imagine less stress and more happiness. The journey is worth it. Tiny changes-Big results. 

If you want to learn more about Atomic Habits head on over to https://jamesclear.com/ 

Dr. Kelli

Importance of Self-Care During Postpartum

By Martha Franek-Montanez M.A. LPC, NCC

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Today’s blog post is going to be a little different because it’s actually from a special guest, Martha Franek-Montanez! I asked Martha if she would provide us some helpful tips for working through postpartum because not only is she a mom, but she’s a licensed professional counselor specializing in infertility, pregnancy, birth trauma and postpartum challenges. I hope you find this helpful and please don’t hesitate to reach out to Martha if you have further questions about anything discussed in this article. - Dr. Nikki

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Did you just have your baby? Maybe self-care is the farthest thing from your mind or it’s something you think about often. Self-care is important for anyone to incorporate in their daily lives, whether it is 5 minutes of reading, 30 minutes of exercise or whatever you need it to be. There are no rules for self-care just that it does not cause harm. Self-care is always important, but it is VERY important during the postpartum period. Your body just grew and nurtured a little human for 9 months (miracles of life!) and is now trying to keep up with the demands of caring for a newborn. Having a new baby (no matter how you became a mother), is exhausting mentally and physically. It is a wonderful time as well but the wonderful moments don’t replace the exhaustion you may feel. According to Harvard Health Publishing the period from birth to 12 weeks is called the 4th trimester.

Have you heard of it?

We often hear about the first three trimesters, but the 4th is just as important and often overlooked. During the first three trimesters pregnant women tend to have a lot of self-care as they go to regular doctors’ appointments, focus on what they eat, rest and in general, society seems to encourage focusing on caring for the mom to be. However, often when women enter the 4th trimester, all the attention is directed towards the baby. It is a period of adjustment for your newborn as they are getting used to the world and life outside however it is also a major period of adjustment for you. It is a time you are healing from your birth, your body is regenerating, your hormones are balancing plus you are dealing with all these external demands of the world. I explain all this because I want to highlight just how important it is to take care of yourself. The way you take care of yourself during the 4th trimester can make an impact on your overall wellbeing in the long run. 

So, how can we incorporate self-care into our VERY busy postpartum period?

A great way to ensure you will make time for self-care is to plan ahead. If you can plan ahead while pregnant great, if you already had your baby and want to start planning now that is also fantastic. You can create a postpartum plan that consists of having a flexible sleep schedule, plans for meals (and who can cook them), support to help with your newborn, household duties and more. What else do you need to help feel your best self? Some individuals benefit from going to counseling and having that time to process everything that is going on, some attend yoga classes (after getting the ok from your medical provider), and some enjoy the amazing benefits of going to see a chiropractor. Self-care does not have to entail leaving your home, it can be as simple as scheduling a daily moment to sit outside for 5 minutes and drink a cup of your favorite tea or take 10 minutes to meditate or _______ (you fill in the blank). As I wrote earlier, there are no wrong options or a set amount of time!

As a Licensed Professional Counselor specializing in perinatal population, I often encourage everyone to think about self-care. Pregnancy and postpartum can come with many challenges and our society has just recently started to focus on them. Many influential people have shared their stories publicly to normalize that mother/parenthood can be challenging and that is ok! Self-care can help reduce some of those challenges and make them easier to manage. At times self-care alone may not help and it is good to reach out to your medical provider, a licensed therapist or even just a friend/family member to let them know you are struggling, and you need help. You do not have to this alone. Postpartum International Association provides a great resource on symptoms to look out for and how to seek further support.

Last, but definitely not least, throughout this post I have referred mostly to women and mothers, but this information absolutely applies to partners and all primary caregivers. Mothers need time for self-care, but so do partners as they are adjusting to their new “normal”. Providing the opportunity of self-care time for both, can make a significant positive impact on your parenthood journey.

Martha Franek-Montanez M.A. LPC, NCC

Owner of Support Space Therapy & Wellness

5 Ways Your Houseplants May Be Improving Your Health

Were you one of the many of us who became an amateur horticulturist in 2020? In addition to the patio garden I built, my apartment has also slowly acquired a good number of indoor plants over the past nine months, to the point that my fiancé is slightly concerned about how many plants may actually end up in our future home. While it’s been fun propagating and growing plants, these little green friends are much more than a hobby or decoration! Today we are going to discuss five ways indoor plants may actually improve your health.

1) Plants improve the quality of air in our environment. If you remember back to your elementary school days, you probably recall learning about photosynthesis, but did you learn about phytoremediation? Phytoremediation is the word used to describe plants “scrubbing” contaminants from the air. [1] NASA has actually conducted studies using plants to find ways to purify air in the spaceship! These studies have actually shown that plants can successfully remove chemicals and vapors that are found in the air of a sealed space shuttle. Certain species of plants have stronger “scrubbing” abilities than others, so if you’re really looking to purify the air in your living space, you may want to find yourself one of the following plants:

• Boston Fern

• Rubber Tree

• Spider Plant

• Ficus Tree

2) Looking at plants or flowers may speed up the recovery time from an illness. There’s a reason why people bring flowers to friends and loved ones when they’re sick or injured! A review of studies was done in 2002 that suggested the recovery time of patients in hospitals that had a garden or other landscape view was faster. Physiological improvements have actually been measured showing positive changes in markers such as blood pressure, heart activity, muscle tension, and brain electrical activity. [2] If you’re recovering from an illness or injury and you have a great view out your window then open up the blinds and take advantage of this great alternative if you haven’t jumped on the plant-parent bandwagon yet. If you’ve been dealing with high blood pressure or muscle tension, adding a plant or two to your workspace is a great way to naturally combat these issues and it may even increase your productivity!

3) Plants help us feel better. Evidence has been found to support the notion that exposure to nature scenes (ie. gardens, plants, flowers) for as little as three to five minutes can cause psychological/emotional improvements. The view of foliage was found to not only increase levels of positive feelings, but also decrease negative feelings of fear, anger or sadness. [2] A General Practitioner office in Manchester, England has actually started prescribing potted plants to patients who are suffering from depression, anxiety or loneliness. The patient is sent home with a potted kale plant or herb to care for and then after caring for the plant for the prescribed period of time, they are asked to bring it back and plant it in a communal garden. [3] The practice has seen great results from people tending to their plant a well as from working in the garden. 

Having a rough day or week? Buy yourself a plant or some flowers and simply spend a little time tending to your newest companion as your spirits are lifted. Even a small patio garden can have a massive impact on mental wellbeing. 

4) Plants can increase the humidity in a room. As we head into the winter months, the air tends to be drier, causing dry skin and potential respiratory irritations. Plants release a majority of the water they take in, making them a great natural humidifier. By adding several plants to a room where you spend a great deal of time, you may be able to prevent dry skin, colds, dry coughs, and sore throats!

5) Plants increase oxygen levels. As you probably remember from those photosynthesis lessons, during this process, plants absorb carbon dioxide and produce oxygen. At night, when it is dark and photosynthesis is no longer occurring, many plants begin to breath like humans, absorbing oxygen and producing carbon dioxide. While this would mean it is not ideal to have plants in your bedroom, there is good news! Certain types of plants do just the opposite, absorbing carbon dioxide and producing oxygen at night. If you’d like to restore oxygen levels while you’re sleeping than place some of the following plants in your bedroom [4]:

• Orchid

• Succulent

• Epiphytic bromeliad

If you’re worried that you have a black thumb and may not be able to keep a plant alive, rest assured that some plants are lower maintenance than others! Check out this link to learn about the 10 lowest maintenance houseplants. Some of them don’t even grow in soil!

With the holidays approaching, you may find yourself at a loss for gift ideas for those people who have everything… well maybe they need a plant in their life?! It truly is the gift that keeps on giving, in all of the right ways!

** Before bringing a new plant into your home, it’s important to check with a reliable source to be sure that it is safe for children and/or pets! The ASPCA and National Poison Center both offer information regarding plants that could be potentially poisonous if consumed!

Resources:

1. September 8, 2020. A Hobby for All Seasons: 7 Science-Backed Benefits of Indoor Plants, (Retrieved on November 20, 2020). https://www.healthline.com/health/healthy-home-guide/benefits-of-indoor-plants#safe-plants

2. January 2002. Health Benefits of Gardens in Hospitals. (Retrieved on November 20, 2020). https://www.researchgate.net/publication/252307449_Health_Benefits_of_Gardens_in_Hospitals

3. August 27, 2019. ‘Ey up petal – how docs are prescribing plants to keep Mancs (k)ale and hearty. (Retrieved on November 20, 2020). https://healthiermanchester.org/ey-up-petal-how-docs-are-prescribing-plants-to-keep-mancs-kale-and-hearty/

4. 5 Benefits of Houseplants. (Retrieved on November 20, 2020). https://www.bioadvanced.com/articles/5-benefits-houseplants

Movement and Why it Matters

As we are approach Thanksgiving, the temperatures outside are dropping and along with it, the number of hours of daylight. I don’t know about you, but for me, this is a perfect combination of excuses to move my body less. When faced with the option of my fur-lined robe or jumping on the Peloton, that robe is much more attractive! So this is where I have to remind myself of the importance of movement and why I want to keep it a priority. In case you’re in the same hibernation boat I am, here is a gentle reminder of five benefits to exercise and movement!

1) It Feels Good. Whether it’s yoga, walking the dog, a dance party in the living room or a tennis match with a friend, exercise releases endorphins! An increase in aerobic activity actually increases the release of these feel-good neurotransmitters in our brain. You may have heard it referred to as a “runners high”, but rest assured, you don’t have to be a runner to experience all of the good feels. In addition to endorphins, regular exercise also helps boost serotonin levels in the body. Serotonin is largely responsible for our general sense of well-being and is also a mood enhancer! [1]

2) It Enhances our Cognitive Abilities. Neuroscientists have discovered that cross-crawl movements (think crawling, walking or swimming) help your left and right hemispheres of your brain to connect and coordinate. [2] Essentially it allows our brains to fire on all cylinders, and who wouldn’t want that?! With 2020 being a year full of Zoom meetings and teleconferences, this is a great way to release some energy after a stress meeting or pump yourself up before a presentation. The good news is you don’t have to actually get down on your hands and knees and start crawling around your living room to experience the benefits of cross-crawl movement. A simple way to work in a few minutes of cross-crawl movement into your day is by  standing upright and then lifting your left knee while touching your right hand or elbow to the top of your left knee, then return to upright with both feet planted on the ground and now raise the right knee and touching the left hand or elbow to the right knee. For a visual example of what this might look like check out this video. Repeat these two movements for 1-2 minutes or for 30 repetitions. To make it a little more fun, do it to the beat of one of your favorite songs!

3) It Improves our Listening Skills. Research has found that children who have a hard time listening to their teacher or retaining information they hear during class, benefit from movements where they cross the midline. So if you’re finding yourself zoning out during a call or having a hard time retaining information, take a 5 minute breather and move your body across the midline. Similar to the marching exercise above, the ultimate goal is to cross something on the right side of your body over to the left and vice versa. A simple way to do this is to take your hands shoulder to shoulder. Raise your arms to shoulder height with hands out to the side and palms facing down. Now take your right hand and touch the front of your left shoulder, while taking your right hand back out to the side touch left hand to the front of your right shoulder. I wasn’t a cheerleader, but it kind of reminds me of what a basic cheerleading move might look like. Repeat this for 1-2 minutes or 30 repetitions. Again, totally add in some music for a little extra pump-up! 

4) It decreases stress levels. Not only does it increase the feel good hormones we discussed above, but aerobic exercise decreases stress hormones such as adrenaline and cortisol. [3] To read more about the negative impact of cortisol and other ways to control it, check out our previous blog post here. Exercise has been called muscular meditation before because the rhythmic contracting and moving of large muscle groups is very calming for the mind. You’ve probably noticed that if you’ve ever had a difficult day and then gotten in a walk or a workout, the irritations from the day typically seem a little less significant afterwards. 

5) It’s good for our overall physical wellbeing. We all know it, but sometimes we need a little reminder! Our heart is a muscle and just like any other muscle, in order for it to remain strong, it needs to be challenged and worked. Same with our diaphragm and lungs… when we challenge them, they become stronger and function at a greater capacity. If you use a fitness tracker (I’m OBSESSED with my Whoop), you will start to notice changes like decreased resting heart rate and increased heart rate variability. These are both great indications that your heart is adapting well to change and operating efficiently. In addition to our heart and lungs, movement burns calories and fat and increases muscle. These changes are not only good for our waistline. but also important for maintaining healthy blood sugar levels and metabolism. 

At the end of the day, exercise and movement doesn’t need to be complicated. Find something you enjoy doing and pencil in 30 minutes of your day to do it! If you can’t commit to an entire 30 minutes at once, break it up into 10 minute blocks spaced out throughout the day. And for those days where the robe and sofa are really calling your name, remember all of these amazing benefits of choosing movement and that you’ll never regret the movement/exercise you did, only the one you didn’t do. 

For more movement ideas or help with an issue that is preventing you from moving the way you’d like, please feel free to email me or make an appointment at Renew and Restore Wellness here. 

Resources

1. July 25, 2017. Exercise, Depression, and the Brain. (Retrieved November 11, 2020). https://www.healthline.com/health/depression/exercise#Exercise-and-brain-chemistry

2. October 16, 2020. Want to Sync the 2 Hemispheres of Your Brain? Neuroscience Says to Do This Daily (It Only Takes 4 Minutes). (Retrieved November 11, 2020). https://www.inc.com/melanie-curtin/want-to-sync-2-hemispheres-of-your-brain-neuroscience-says-to-do-this-daily-it-only-takes-4-minutes.html

3. July 7, 2020. Exercising to relax. (Retrieved November 11, 2020). https://www.health.harvard.edu/staying-healthy/exercising-to-relax