Rooted Health and Wellness-Indiana

11/28/2025

Thanksgiving can be hard on digestion, blood sugar, and sleep... but your body is built to bounce back. With a few intentional choices, you can support your system and feel more balanced moving into the week ahead.

🥤 1. Hydrate, hydrate, hydrate
Saltier foods, desserts, and alcohol can leave your body dehydrated. Start your morning with 16-20 oz of water and keep sipping throughout the day to support digestion, energy, and detox pathways.

🥬 2. Prioritize fiber-rich foods
Think leafy greens, berries, chia seeds, avocados, and roasted veggies. Fiber helps regulate digestion, stabilize blood sugar, and reduce post-holiday bloating.

🚶‍♀️ 3. Get gentle movement in
A walk, light stretching, or yoga can help improve circulation, digestion, and energy without stressing your system.

😴 4. Reset your sleep routine
Late nights can disrupt cortisol and hunger hormones. Try getting back to consistent bedtimes to help your body (and mood) stabilize.

☕ 5. Support digestion naturally
Herbal teas like ginger, peppermint, or dandelion can soothe the gut, reduce bloating, and support liver function.

🧘 6. Give yourself grace
There’s no need for guilt or extreme restriction. Your body knows how to rebalance, you’re simply giving it a little nudge.

11/27/2025

This Thanksgiving, we’re especially grateful for YOU - our community, clients, and supporters who make everything we do possible.
Thank you for trusting us with your wellness journey. 🤎
Wishing you a beautiful holiday surrounded by comfort and connection.

11/26/2025

Practicing gratitude has real, measurable effects on your hormones, stress response, and even your sleep quality.

🌿 Gratitude lowers stress hormones.
When you intentionally focus on what’s going well, your brain shifts from “threat mode” to “safety mode.”
This lowers cortisol, reduces fight-or-flight activation, and helps your nervous system relax.
Less stress = fewer stress symptoms:
• Irritability
• Tension headaches
• Emotional eating
• Poor digestion
• Exhaustion

😴 Gratitude improves sleep quality
People who practice gratitude before bed fall asleep faster, stay asleep longer, and wake up more rested.
Gratitude reduces mental chatter, quiets stress hormones, and activates the parasympathetic (“rest & repair”) system.
🪞 Simple ways to practice gratitude this week:
• Write down 3 things you’re grateful for before bed
• Tell someone you appreciate them
• Keep a “glimmers” photo album on your phone
• Start meals with a gratitude moment
• Notice one good thing from your day - even if it was a hard day

When your stress improves… your hormones, metabolism, gut health, and sleep ALL improve.

If stress has been impacting your mood, sleep, or energy lately, we’re here to help you identify what your body needs.
💛 Send us a message to get started.

11/25/2025

Thanksgiving week is basically the Super Bowl for your metabolism➡️ big meals, late nights, stress, travel, sweets, alcohol… your blood sugar feels everything.

You can enjoy your holiday favorites while still supporting your metabolic health.
Here’s how to stay steady, energized, and feeling good all week long👇

Holiday Blood Sugar Tips:
1. Eat protein first.
Protein slows the glucose spike - aim for 20-30g before the carbs hit the table.

2. Pair carbs with fat & fiber.
Add veggies, healthy fats (olive oil, avocado), or protein to your plate to buffer spikes.

3. Don’t skip breakfast.
Skipping meals makes your blood sugar crash and sets you up for overeating later.

4. Take a 10-15 minute walk after eating.
Movement helps your muscles use glucose so it stays out of your bloodstream.

5. Drink water between meals.
Hydration improves insulin response and helps with digestion.

6. Prioritize sleep this week.
Poor sleep increases insulin resistance - which means bigger spikes and bigger cravings.

7. Manage stress before meals.
A few deep breaths or 60 seconds of grounding can literally lower your blood sugar response.

8. Balance alcohol with meals.
Avoid drinking on an empty stomach - it messes with glucose regulation.

You don’t need to diet your way through the holidays.
You just need strategy, and Rooted Health & Wellness is here to help you feel GOOD going into the most delicious week of the year.

If you’ve been struggling with metabolic symptoms, insulin resistance, weight gain, or fatigue… now is the perfect time to get your labs checked and get ahead of the holiday season.
✨ Send us a message to schedule your visit.

11/24/2025

Most women picture menopause as hot flashes, missed periods, and night sweats, but the truth is, the early signs often show up in ways you’d never expect. And many women spend YEARS feeling “off” without realizing their hormones are shifting.

Here are the symptoms women overlook the most (and often blame on stress, age, or “just life”):
✨ Sleep feels different - you can fall asleep, but can’t stay asleep
✨ You start reacting to foods you used to tolerate (sudden bloating)
✨ Your stress threshold shrinks - everything feels a bit heavier
✨ Your cycle is still regular… but not the same (flow, PMS, mood changes)
✨ New anxiety appears out of nowhere
✨ Your motivation dips - even if life is good
✨ Joint stiffness becomes part of your morning routine
✨ Your workouts stop working - strength, tone, and recovery start changing

The biggest clue?
You just don’t feel like yourself... and you can’t pinpoint why.

Perimenopause can begin up to 10 years before your period stops, and these early hormone fluctuations can affect everything from your digestion… to your mood… to how you handle stress.

⚠️ You do not have to wait for things to get worse to get help. With the right labs, personalized support, and balanced hormones, women often feel better than they have in YEARS.

🌿 If you’re starting to sense something is shifting - let’s talk.
Rooted Health & Wellness specializes in helping women understand and support their hormones through every stage.

11/14/2025

Ever notice how being helpful can instantly lifts your mood? When you volunteer, your brain releases dopamine and oxytocin, the same chemicals responsible for happiness and connection. This natural “helper’s high” can lower stress hormones, balance mood, and even support heart health.

✨ Giving back regularly has been shown to:
- Lower cortisol (your stress hormone)
- Support cardiovascular and immune health
- Strengthen emotional resilience
- Increase your sense of purpose and community connection

As we move into the holiday season, it’s the perfect time to reconnect with your community and your own wellbeing. So, we’d love to hear from you! ⬇️
Share your favorite local volunteer opportunities below, let’s inspire each other to give back and feel good while doing it.

11/13/2025

🦃 Before the turkey feast… comes the check-up.

The holidays are full of indulgence, from pumpkin pie to stuffing, and while we love a good celebration, it’s easy for metabolic and hormone balance to take a backseat. That’s why now is the perfect time to schedule your pre-feast labs.

Here’s why it matters ⬇️
1️⃣ Get a true baseline: Your labs tell the most accurate story when they’re not influenced by weeks of rich foods, alcohol, or travel stress.
2️⃣ Spot deficiencies early: Nutrient levels (like Vitamin D, B12, magnesium, and iron) tend to dip as the seasons change. Knowing where you stand helps you stay healthy all winter.
3️⃣ Optimize energy + metabolism: Understanding thyroid, cortisol, and blood sugar levels now can help prevent the “holiday crash” later.
4️⃣ Personalized prevention: Instead of waiting until January to “start fresh,” you’ll head into the holidays already aligned with your health goals.

Run your labs now, review your results with our team, and walk into the holidays feeling balanced... no guilt required.

11/12/2025

The fall season tends to bring changing schedules, comfort food cravings, and added stress, all of which can throw your health routine out of balance.

A mid-season reset is the perfect opportunity to check in with yourself and get back on track before the holiday rush hits.

Here’s how to reset your health this season 👇
1️⃣ Revisit your goals: What’s working? What isn’t? Adjust your wellness habits to fit your current season of life.
2️⃣ Support your metabolism: Stay consistent with protein, hydration, and movement to keep energy steady.
3️⃣ Balance your blood sugar: Fall treats can spike cravings and fatigue, pair carbs with protein or healthy fats.
4️⃣ Prioritize quality sleep: Shorter days affect circadian rhythm. Set a bedtime routine that supports recovery and hormone health.
5️⃣ Lower your stress load: Cortisol impacts your metabolism, hormones, and immune system. Take time for rest, sunlight, and breathing space.

Small, intentional changes now can mean fewer symptoms, more energy, and a smoother transition into the holidays.

✨ Need help creating your own mid-season reset plan?
Our team can help with lab testing, hormone balance, and nutritional support to get you feeling your best again.

11/11/2025

Your hormones directly influence your brain chemistry, including serotonin, dopamine, and cortisol. When they’re imbalanced, you may experience:
- Mood swings or irritability
- Fatigue or low motivation
- Anxiety or racing thoughts
- Brain fog or trouble sleeping

These symptoms can look like depression or anxiety… but often, your hormones are the root cause.
When we restore balance naturally (through testing, nutrition, and targeted support) mood and energy often improve without needing to add another prescription.

At Rooted Health & Wellness, we take a deeper look at what’s driving your symptoms - not just treating the surface level.

If you’ve been wondering whether it’s something more than stress, it might be time to test your hormones. Start with a simple lab evaluation and see how much better you can truly feel.

11/10/2025

11/06/2025

You’ve heard “drink more water!” a thousand times, but dehydration isn’t always as obvious as feeling thirsty. Your body gives you subtle signs that it’s running low long before you reach that point.

Here are some common signs you’re not drinking enough water:
⚡️ Fatigue or low energy throughout the day
🧠 Brain fog or headaches
💩 Constipation or sluggish digestion
🫧 Dry skin, lips, or eyes
💓 Rapid heartbeat or dizziness
🍟 Strong cravings for salty or sugary foods
🚫 Dark or infrequent urination

When you’re dehydrated, your body can’t function efficiently - hormones can become unbalanced, detoxification slows, and even metabolism takes a hit.

💧 Hydration tip: Aim for half your body weight (in ounces) of water per day and more if you’re active, drink caffeine, or live in a dry climate. Add electrolytes or a pinch of mineral salt to help your body absorb water better.

👉 If you’re noticing persistent fatigue, headaches, or bloating, it may be more than dehydration. At Rooted Health & Wellness, we help uncover underlying issues like nutrient deficiencies, adrenal dysfunction, or hormone imbalance that can mimic these symptoms.

11/05/2025

Your morning routine might be setting you up for the wrong kind of hormone rush.

From the moment you wake up, you could be exposing your body to endocrine disruptors (chemicals that interfere with your hormones, energy, and metabolism) without realizing it.

Here are a few sneaky ways they sneak in before 9 AM:
🧴 Personal care products - Conventional deodorants, lotions, perfumes, and body washes can contain parabens, phthalates, and synthetic fragrances that mimic estrogen in the body.
☕ Plastic coffee cups or pods - Hot liquids pull microplastics and BPA from disposable cups or pods right into your morning brew.
🍳 Nonstick cookware - The coating can leach chemicals linked to thyroid and hormone disruption (especially when scratched).
🚿 Water exposure - Unfiltered shower water can expose you to chlorine and heavy metals that can stress your thyroid and skin.
🥤 Processed breakfast foods - Many “convenient” options contain added sugars, dyes, and preservatives that trigger insulin spikes and inflammation.

Your hormones work hard for you - protecting your energy, metabolism, mood, and fertility. Make sure your morning routine works for them, not against them.