Integrated Health 360

01/03/2026

Integrated Health is now accepting new primary care patients 👋
✔ Most insurance plans accepted
✔ Appointments available within 2 weeks or less
Comprehensive, whole-person care—close to home.

📞844-365-2202
📍 Middletown, DE & Elkton, MD
🔗 Schedule your visit through the link in bio

01/02/2026

Who’s ready to make a change??!!

🚨 Your health is NOT on the back burner anymore. 🚨
More energy. Better sleep. Clearer thinking. Fewer symptoms.
That’s what happens when you stop surviving and start prioritizing your health.
You deserve to feel strong, focused, and well.
Let’s get you there—starting now. 💥
📞 844-365-2202
💬 Direct Message us!
🌐 integratedhealth360.com

💪 New Year. New You. Let’s Go!
This is your year to feel stronger, healthier, and more confident.
Set your intentions, stay consistent, and watch yourself transform—one day at a time.

Call us today to book your new patient appointment!
📞 844-365-2202
Direct Message
🛜 integratedhealth360.com

01/01/2026

What Is Inflammation?
Inflammation = the body’s defense system
✔️ Short-term: helps healing
❌ Chronic: damages cells & organs
Chronic inflammation is linked to:
• Fatigue
• Joint pain
• Digestive issues
• Hormonal imbalance
• Heart disease

What Is an Anti-Inflammatory Diet?
An eating pattern that:
✔️ Reduces chronic inflammation
✔️ Supports gut health
✔️ Stabilizes blood sugar
✔️ Nourishes cells
Focus: Whole, nutrient-dense foods

Key Benefits!
🌿 Less bloating & digestive discomfort
💪 Reduced joint & muscle pain
🧠 Improved brain fog & mood
⚖️ Balanced hormones & metabolism
❤️ Better heart health
✨ Clearer skin

Foods to Eat More Of
🥬 Leafy greens (spinach, kale)
🫐 Berries (blueberries, raspberries)
🐟 Fatty fish (salmon, sardines)
🥑 Healthy fats (olive oil, avocado)
🌰 Nuts & seeds
🧄 Herbs & spices (turmeric, ginger)
🔥 Turmeric → powerful antioxidant
🔥 Omega-3s → calm inflammation
🔥 Fiber → feeds good gut bacteria
🔥 Polyphenols → protect cells
Think color, variety & balance

Remove as much as possible! ⬇️
🚫 Ultra-processed foods
🚫 Added sugars
🚫 Refined carbs (white bread, pastries)
🚫 Industrial seed oils
🚫 Excess alcohol
These can trigger inflammation

Build your plate
🥗 ½ plate: colorful veggies
🍗 ¼ plate: clean protein
🥑 ¼ plate: healthy fats & whole carbs
🌿 Add herbs, spices & olive oil

Who benefits???
✔️ Autoimmune conditions
✔️ Hormonal imbalances
✔️ Digestive issues
✔️ Chronic stress or fatigue
✔️ Anyone wanting long-term health

You don’t need a “diet.”
You need anti-inflammatory habits.
✨ Small changes
✨ Consistent choices
✨ Long-term healing

Food can either fuel inflammation or fight it 🌿
An anti-inflammatory diet focuses on whole foods that support gut health, hormones, and long-term wellness.
Start small. Your body keeps score.

12/30/2025

🌍 Blue Zone Habits You Can Start Today
(No relocation required.)
People in the world’s longest-living regions don’t chase longevity — they live it daily. Here are simple Blue Zone–inspired habits you can start today:

🚶 Move Naturally
Skip the “workout mindset.” Walk, stretch, garden, take the stairs.
Longevity comes from daily movement, not intensity.

🥗 Eat Plants First
Build meals around vegetables, beans, whole grains, and olive oil.
Meat is occasional, not central.

🧠 Know Your “Why”
Whether it’s family, creativity, or service — purpose gives life direction
(and a reason to get up every morning).

🧘 Downshift Daily
Stress isn’t avoided — it’s released.
Try breathing, naps, prayer, sauna time, or evening walks.
🍽 Stop at 80% Full
Eat slowly. Pause. Listen.
Most Blue Zone cultures stop eating before they’re stuffed.

👨‍👩‍👧 Prioritize Connection
Strong relationships are a health practice, not a luxury.
Call a friend. Eat together. Laugh often.

🍷 Enjoy Rituals
When alcohol is consumed, it’s social, moderate, and intentional —
never rushed, never alone.

✨ The Blue Zone Secret:
Longevity isn’t about doing more — it’s about doing what matters, consistently.
🙌🏻You don’t have to live in a Blue Zone to benefit from these habits — you just need to make them part of your everyday routine.

12/28/2025

🔥 Why Sauna Time Is More Than Just Relaxation — Backed by Research 🔥
Sauna bathing isn’t just a wellness trend — clinical research links it to real health benefits when used regularly.

❤️ Heart Health & Longevity
“Increased frequency of sauna bathing was associated with a reduced risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and all-cause mortality.”
— JAMA Internal Medicine (Laukkanen et al.)

📉 Reduced Cardiovascular Risk
Men who used the sauna 4–7 times per week had a 50% lower risk of fatal cardiovascular disease compared to once-weekly users.
— JAMA Internal Medicine

🩺 Blood Pressure & Vascular Function
“Sauna bathing improves vascular endothelial function and lowers blood pressure, similar to moderate-intensity exercise.”
— Mayo Clinic Proceedings

🧘 Stress Reduction & Well-Being
Clinical reviews show sauna use supports reduced stress, relaxation, and improved quality of life, likely through nervous-system and circulatory effects.
— Journal of Education, Health and Sport (peer-reviewed)

💪 Muscle Recovery & Physical Resilience
Heat exposure promotes circulation and relaxation of muscle tissue, helping reduce soreness and improve recovery following physical activity.
— Mayo Clinic Proceedings

✨ Research-Based Guidance:
Most health benefits are observed with regular sauna use (2–7x per week) and sessions lasting 10–20 minutes, depending on individual tolerance.
📚 Certified Research Sources (Link-Ready):
• JAMA Internal Medicine — Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events
• Mayo Clinic Proceedings — Cardiovascular and Other Health Benefits of Sauna Bathing
• Journal of Education, Health and Sport — Physiological and Psychological Effects of Sauna Bathing

If your looking to book a new patient appointment you can reach out below
📞844-365-2202
📲 Direct Message!
🛜 integeatedhealth360.com

12/27/2025

✨ 3 Healthy Habits to Start in the New Year ✨
Small, consistent habits can make a meaningful difference in both your physical and emotional health. As we head into the new year, here are three simple places to start:

1️⃣ Prioritize daily movement
Movement doesn’t have to be intense to be beneficial. Aim for regular activity like walking, stretching, or gentle strength exercises to support heart health, mobility, and mood.

2️⃣ Nourish your body consistently
Focus on balanced meals that include protein, fruits, vegetables, and whole grains. Eating regularly helps support energy levels, blood sugar balance, and overall wellness.

3️⃣ Support your emotional well-being
Managing stress is just as important as managing physical health. Take time for rest, limit screen time when possible, and check in with how you’re feeling—mentally and emotionally.

Healthy habits don’t need to be perfect to be effective. Small steps, done consistently, can support long-term health.
As always, talk with your primary care provider about what changes are right for you.

Call us today to start your primary care journey!
☎️844-365-2202
📲 Direct Message us today!
🛜 integratedhealth360.com

12/23/2025

Patient “ Why does Christina always make sure I’m stimulating my skeletal muscle?”

This is why! Read below ⬇️

Skeletal muscle is not just for movement—it is a metabolically active organ system that plays a critical role in overall health and longevity.

🔬 Key functions of muscle:

Movement & force production
Muscle contraction enables locomotion, breathing, and all voluntary movement through interaction with the nervous system.

Joint stability & injury prevention
Adequate muscle strength reduces joint load, improves alignment, and lowers the risk of musculoskeletal injury.

Metabolic regulation
Skeletal muscle is a major site for glucose uptake and storage, improving insulin sensitivity and helping regulate blood sugar levels.

Energy expenditure
Muscle tissue has higher resting metabolic activity than fat tissue, contributing to total daily energy expenditure.

Bone health
Muscle contractions apply mechanical stress to bones, stimulating bone remodeling and helping maintain bone mineral density.

Aging & disease prevention
Maintaining muscle mass and strength reduces the risk of sarcopenia, frailty, falls, and is associated with lower all-cause mortality.

Endocrine function
Muscle acts as an endocrine organ by releasing myokines during contraction, which influence inflammation, immune function, and
cardiovascular health.

🧠 Bottom line:
Muscle is fundamental to movement, metabolism, and long-term health. Strength training and regular physical activity are evidence-based tools to preserve muscle function, support metabolic health, and improve quality of life across the lifespan.

12/22/2025

💪 New Year. New You. Let’s Go!
This is your year to feel stronger, healthier, and more confident.
Set your intentions, stay consistent, and watch yourself transform—one day at a time.

Call us today to book your new patient appointment!
📞 844-365-2202
Direct Message
🛜 integratedhealth360.com

12/15/2025

🚨 We’re OPEN today! 🚨

Our team is here and ready to care for you during our regular hours. Please allow extra time to account for potential icy roads and morning appointments. Your safety is important, so drive carefully and we’ll see you soon! 🛣️❄️

If you need to reschedule, just give us a call!

📞 844-365-2202

12/13/2025

🥕🍲 Easy & Flavorful Vegetable Soup 🍲🥕
Looking for a simple, comforting meal that’s packed with nutrients? This easy vegetable soup comes together fast and is full of flavor—perfect for busy weeknights or meal prep!

You’ll need:
Olive oil
1 onion, diced
2 cloves garlic, minced
2 carrots, chopped
2 celery stalks, chopped
1 zucchini, chopped
1 can diced tomatoes
4 cups vegetable broth
Salt, pepper, and Italian seasoning

How to make it:
1️⃣ Sauté onion and garlic in olive oil until fragrant
2️⃣ Add veggies and cook 5 minutes
3️⃣ Stir in tomatoes, broth, and seasoning
4️⃣ Simmer 20 minutes and enjoy!
💚 Tip: Add beans or leafy greens for extra protein and fiber.
Simple ingredients. Big flavor. Nourishing comfort in every bowl.

12/10/2025

If you know someone looking for primary care please feel free to share!