Dignity Integrative

Dignity Integrative Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Dignity Integrative, Alternative & holistic health service, 30 W. Gude Drive #375, Rockville, MD.

Our Integrative Medicine practice is dedicated to treating our patients with dignity while offering holistic, compassionate, individualized care that focuses on nutrition, movement, sleep, and mental resiliency.

😴 One Week to Better Sleep? A new study compared a 1-week intensive CBT-I program to the standard 8-week version for chr...
12/27/2025

😴 One Week to Better Sleep? A new study compared a 1-week intensive CBT-I program to the standard 8-week version for chronic insomnia. Both worked—but the intensive group saw greater improvement at 9 weeks.

A focused week of sleep scheduling, stimulus control, and cognitive tools may be the reset many need—especially for those who’ve been stuck in sleep struggles for years.If you can carve out the time, it might beat months of visits. https://dignityintegrative.substack.com/p/more-evidence-on-sleep-an-alzheimers

🍷 Be Mindful with Alcohol & SugarEnjoy your favorite treats - just with awareness. Alternate cocktails with sparkling wa...
12/26/2025

🍷 Be Mindful with Alcohol & Sugar
Enjoy your favorite treats - just with awareness. Alternate cocktails with sparkling water and balance sweets with protein and greens.

🍊 Citrus & Turmeric SmoothieEven in winter, smoothies can bring light. Blend orange, carrot, turmeric, and Greek yogurt ...
12/25/2025

🍊 Citrus & Turmeric Smoothie
Even in winter, smoothies can bring light. Blend orange, carrot, turmeric, and Greek yogurt for a vitamin C–rich, anti-inflammatory start to the day.

It’s sunshine in a glass. ☀️

❤️ Shingles & Your Heart: A Hidden LinkLarge studies show that a case of shingles can raise your short-term risk of hear...
12/24/2025

❤️ Shingles & Your Heart: A Hidden Link
Large studies show that a case of shingles can raise your short-term risk of heart attack and stroke likely due to an inflammatory surge.
The good news? Shingrix, the shingles vaccine, may help lower that risk in older adults.

In a time of rising vaccine skepticism, this is a powerful reminder. Integrative prevention pairs lifestyle with evidence-based tools. Vaccines like Shingrix can be part of protecting your long-term heart health. https://dignityintegrative.substack.com/p/more-evidence-on-sleep-an-alzheimers

12/22/2025

🍷 How Alcohol Disrupts Your Sleep
We’ve all heard of the “nightcap,” but here’s the truth — alcohol is one of the biggest sleep disruptors. When your body breaks it down, it produces compounds that are toxic to your brain and take 2–3 hours to metabolize per drink.

That means a late glass of wine or cocktail can fragment your sleep cycles, leaving you feeling groggy and unrested even after a full night in bed.

If you choose to drink, do it earlier in the evening and skip the bedtime pour. Your brain - and your sleep - will thank you.

⚖️ When Silence Is BetrayalI’ve watched the events of the past few weeks unfold with both sadness and anger.Respected pu...
12/20/2025

⚖️ When Silence Is Betrayal
I’ve watched the events of the past few weeks unfold with both sadness and anger.

Respected public health institutions - cornerstones of scientific progress - are being twisted into tools for ideology and political agendas. The deeper you look, the more troubling it becomes.
I know one voice might not change much. I know my reach is limited. But at some point, each of us has to decide where we stand. Choosing to speak up carries risk. But choosing silence? That carries a cost, too.

As an integrative medicine physician, these words from Dr. Martin Luther King Jr. have never felt more relevant. There comes a time when silence is betrayal. https://www.dignityintegrative.com/post/rfk-jr-public-health-emergency-vaccines

🧘 Guard Your PeaceYour nervous system needs stillness as much as stimulation. Protect your boundaries and take 5 quiet m...
12/19/2025

🧘 Guard Your Peace
Your nervous system needs stillness as much as stimulation. Protect your boundaries and take 5 quiet minutes each day.

Breathe. Pause. Reset.

🍠 Sweet Potato & Coconut SoupBlend roasted sweet potatoes with coconut milk, ginger, and a dash of cinnamon.This soothin...
12/18/2025

🍠 Sweet Potato & Coconut Soup
Blend roasted sweet potatoes with coconut milk, ginger, and a dash of cinnamon.

This soothing soup stabilizes blood sugar, nourishes digestion, and warms from within.

Nutrition: Nourish to ThriveFood is information. Every bite sends signals that either inflame or heal your body.At Digni...
12/17/2025

Nutrition: Nourish to Thrive
Food is information. Every bite sends signals that either inflame or heal your body.

At Dignity Integrative, we focus on whole, nutrient-rich foods that stabilize energy, balance hormones, and support gut health - without restriction or guilt.

When you learn what your body truly needs, eating becomes an act of healing.

🌿 Book your free 15-minute consultation: https://www.dignityintegrative.com/

🧠 Stay Informed. Stay Healthy.If you’ve found value in these posts—about sleep, movement, food, and brain health—don’t m...
12/17/2025

🧠 Stay Informed. Stay Healthy.

If you’ve found value in these posts—about sleep, movement, food, and brain health—don’t miss what’s next.

Become a subscriber for insights that help you take charge of your health, one smart choice at a time.

Stay healthy—become a subscriber today. https://dignityintegrative.substack.com/

12/15/2025

🌙 How Much Sleep Do You Really Need?
Most adults need to be in bed between 7–8 hours each night. If you’re waking up at 6:30 a.m., that means lights out by 10:30 p.m. You won’t sleep the full 8 hours — some light sleep and brief awakenings are normal — but that time in bed helps your body restore and repair.

And about caffeine… it’s one of the biggest sleep disruptors. Caffeine has a half-life of 5–6 hours, so that 3 p.m. coffee? Half of it’s still in your system at 9 p.m. If you struggle with sleep, limit yourself to two cups total and avoid caffeine after noon.

Good sleep starts with good habits — your sleep hygiene matters. My advice - no caffeine after Noon and a max of 2 cups!

🥗 Minimally Processed Beats Ultra-Processed - A new study fed adults two “healthy” diets - both aligned with national gu...
12/13/2025

🥗 Minimally Processed Beats Ultra-Processed - A new study fed adults two “healthy” diets - both aligned with national guidelines. The only difference? One used minimally processed foods, the other ultra-processed versions.

Result: Both groups lost weight, but the minimally processed group lost significantly more - even with the same calories and macros.
This is a big takeaway for integrative nutrition:
Processing level matters. It’s not just what you eat, it’s how it was made. https://dignityintegrative.substack.com/p/more-evidence-on-sleep-an-alzheimers

Address

30 W. Gude Drive #375
Rockville, MD
20850

Telephone

+13013637657

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