Runser Wellness and Functional Medicine

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Runser Wellness and Functional Medicine

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12/23/2025

As the holiday festivities continue, it’s easy to overindulge in delicious treats and rich meals.

While it’s great to celebrate, it's important to be mindful of our choices.

Overindulging can lead to discomfort, bloating, and fatigue, which can take away from the joy of the season.

Moreover, excessive consumption of sugar and unhealthy fats can impact our mood and energy levels in the long run.

Making mindful choices helps us enjoy the flavors of the holidays without compromising our health.

12/19/2025

Hey everyone! This holiday season, let’s embrace the power of breath work!

Breath work is a fantastic tool for enhancing our well-being. Here’s how it can help:

It reduces stress by calming your mind and melting away anxiety, making busy days more manageable.

Need a quick energy boost? Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8.

Struggling with sleep? Box breathing—4 counts in, hold for 4, and 4 counts out—can help you unwind before bed.

Plus, focusing on your breath helps you connect with your body and emotions.

So take a few minutes each day for breath work!

12/16/2025

This season, replace cocktails with tasty mocktails! 🍹✨

Stay refreshed with mocktails packed with fruits and herbs that boost your hydration. They usually contain fewer calories than alcoholic drinks, so you can enjoy them guilt-free. Non-alcoholic beverages help you stay alert and engaged during social gatherings.

For a delicious gut-friendly choice, try this Mixed Berry Mocktail: https://kalejunkie.com/gut-healthy-mixed-berry-mocktail/ -recipe-container-15269

Cheers to good health!

12/11/2025

This busy holiday season, let's make a simple swap!

Instead of reaching for a sugary treat, try a handful of nuts or a piece of fruit! 🍏

Nuts provide healthy fats and protein to keep you satisfied, while fruit offers natural sweetness and energy without the dreaded sugar crash.

Small changes can make a big difference in how you feel.

Let’s stay energized and healthy together during this busy time of year! Stay tuned for more tips!

12/09/2025

As we continue our series on tips to stay healthy this holiday season, let's highlight the importance of sleep!

Getting 7-9 hours of quality sleep each night is essential for our well-being.

Here are some key benefits:

1. Enhanced Mood: Better sleep helps manage stress and keeps you positive.
2. Improved Focus: A rested mind boosts concentration and memory.
3. Physical Health: Sleep aids recovery, regulates hormones, and supports a healthy weight.
4. Stronger Immune System: Quality rest enhances your immune response.

Prioritize your sleep by creating a relaxing bedtime routine and avoiding screens before bed.

Let’s make rest a priority this month! Follow along for more tips!

12/04/2025

As we continue our series on practical tips to stay healthy and energized this season, here’s an essential one: make it a point to drink a glass of water as soon as you wake up! 💧

Starting your day with hydration helps rehydrate your body after a night’s rest, jumpstarts your metabolism, and aids in flushing out toxins.

It’s a simple yet effective way to boost your energy levels without relying on caffeine.

Pro Tip: Keep a bottle or glass of water by your bedside to remind you to hydrate first thing in the morning!

Stay tuned for more tips! 💪✨

12/02/2025

December is here, and it's the perfect time to focus on our health!

As we dive into this month, we’ll be sharing practical tips to help you stay healthy and energized.

To kick things off, our first tip is simple: move every day!

Start with just a 10-minute walk each day. It’s a great way to clear your mind, boost your mood, and get your blood flowing. Plus, it’s an easy way to fit some physical activity into your busy schedule.

Let’s make this month about putting our health first.

Follow along for more tips, and let’s support each other on this journey to wellness!

11/27/2025

Wishing you all a day filled with joy, love, and gratitude. Happy Thanksgiving!

This holiday, remember to enjoy your favorite foods, but also be mindful of what you’re indulging in. Small, conscious choices can make a big difference in how we feel afterward. Your body will thank you for it!

11/25/2025

It’s essential to listen to your body and recognize the signs of hormone imbalances, autoimmune conditions, and gastrointestinal issues.

To support your overall well-being, consider these simple swaps that can benefit all three areas:

1. Opt for Whole Foods: Ditch processed foods and focus on whole, unprocessed options like fruits, vegetables, lean proteins, and whole grains. This can help balance hormones, reduce inflammation, and support digestive health.

2. Choose Natural Products: Use fragrance-free personal care items and natural cleaning products made from vinegar or essential oils. Avoiding additives and chemicals can help minimize hormone disruption and alleviate autoimmune symptoms.

3. Practice Mindful Eating: Instead of three large meals, try smaller, more frequent meals throughout the day to ease digestion and support nutrient absorption, benefiting your gut and overall health.

By making these small yet impactful changes, you can create a healthier environment for your hormones, immune system, and digestive tract.

11/21/2025

Struggling with an upset stomach?

Sometimes all it takes is a few simple swaps to help your digestive system feel better.

Here are some swaps to consider:

1. Smaller Meals: Instead of three large meals, try eating smaller, more frequent meals throughout the day. This can help prevent overwhelming your digestive system and make digestion easier!

2. Nervous System Resets: Take a moment to breathe! Practicing mindful breathing or taking short breaks to stretch can help calm your nervous system, which in turn can promote better digestion. Even a quick walk can work wonders!

3. Sip Water Often: Staying hydrated is key! Rather than gulping down large amounts of water at once, sip water throughout the day. This helps maintain hydration without putting too much pressure on your stomach.

These simple changes can make a big difference.

11/18/2025

Gastrointestinal symptoms can be incredibly frustrating, especially when it feels like the medical community isn’t listening.

Remember, you know your body best!

If you're dealing with bloating, stomach pain, or irregular bowel movements, advocate for yourself and seek the personalized help you deserve.

Your health matters, and you have the power to take charge of your well-being!’

Check back later this week for simple swaps to help with gastro issues.

11/13/2025

Taking care of your health can feel overwhelming, especially when navigating autoimmune disorders.

Fortunately, making a few simple swaps can lead to significant improvements in your well-being.

Here are some easy changes to consider:

1. Ditch processed foods with additives and unhealthy fats. Choose whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Cook at home to control ingredients and nourish your body.

2. Use natural cleaners from vinegar, baking soda, or essential oils instead of harsh chemical products, which can worsen autoimmune symptoms.

3. Prioritize 7-9 hours of quality sleep each night. Establish calming bedtime routines, limit screen time, and keep your environment comfortable and dark to reduce symptoms and inflammation.

By making these small adjustments, you can create a more supportive environment for your health.

Remember, your body deserves the best care, so take these steps towards a healthier lifestyle!

Address

118 1/2 Walnut Street
Van Wert, OH
45891

Telephone

+14194131505

Website

http://www.runserwellness.com/

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