You At Your Best

The pandemic prompted many of us to focus on finding ways to support our physical, mental and emotional health. Now, more than ever, Americans are embracing natural methods to improve their wellness. "In many cases, our body knows what it needs and how to heal itself," says Dr. Kristin Markell of Washington Regional Integrative Gynecology Clinic. "We may have to remember to get curious about what it is telling us and seek out providers that are ready to explore this with us." Markell provides gynecology appointments, as well as integrative health consultations and personalized care plans for women. She specializes in using both traditional and alternative medicine techniques to help patients improve their overall health. One technique she recommends is mindfulness. Markell describes mindfulness as being aware of the present moment and calmly acknowledging and accepting one's feelings, thoughts, bodily sensations and surrounding environment without judgment. Mindfulness bring awareness to our emotions and responses. Practicing mindfulness can strengthen the "mindfulness muscle", which may help us to insert a pause into a situation before expressing our feelings or thoughts in a clear, intentional way. "Mindfulness has been shown to help with many medical concerns, including anxiety, depression and chronic inflammatory conditions," she explains. "Scientific evidence is mounting that chronic diseases can be improved with mindfulness techniques." "The great thing about practicing mindfulness is that anyone can do it," Markell says. "It can be as simple as taking three deep belly breaths before eating a meal or listening to a 10-minute guided meditation available on many apps. Many yoga and exercises classes also include a few minutes of mindfulness or meditation at the end to allow your body and mind to reset." Another natural solution Markell champions is movement. "We know keeping our bodies active is not only good for us physically, but mentally as well." Adding more movement to your day doesn't have to mean a trip to the gym. "It can be taking a walk after a meal, taking the stairs instead of the elevator, doing chores around the house, or even taking a 15-minute break to dance to your favorite songs." Markell also focuses on nutrition to boost health. "Food has been used as medicine for centuries," she explains, "During integrative health consultations, I encourage patients to think about how certain foods may make them feel. Are there things in your diet that may cause you to feel lethargic or unwell after you eat them? Or foods that enhance focus and energy? Sometimes we're able to connect a certain food to a symptom that's been bothering the patient or connect emotions that trigger a patient to seek out specific foods." Sleep is another component of good health that can't be overlooked. "So many patients report feeling tired," Markell says. "To help improve energy, establish a supportive routine during the day to set yourself up for deep, restorative sleep at night." Markell recommends following a natural sleep hygiene protocol that includes: • Establishing a regular sleep schedule • Avoiding caffeine after noon • Getting outside during the day • Eating large meals earlier in the day and your last meal at least 3 hours before bed • Shutting off electronics at least 60 minutes before bed "It can also help to make your room a relaxing, uncluttered space and develop a simple bedtime routine," Markell says. "You may try some stretches, breath work or meditation to calm your mind. Some people find diffusing an essential oil, such as lavender, also helps them sleep." "Natural alternatives can support you on your health journey. Always talk with your doctor about any health concerns you have, and what options are available to improve your health," advises Markell. To learn more about Dr. Markell and Washington Regional Integrative Gynecology Clinic, visit www.wregional.com/integrativegyn, or call 479-404-4900. spONsOr cONteNt Washington Regional Integrative Gynecology Clinic offers women a unique type of care. Kristin Markell, M.D. specializes in integrative medicine for women to help restore optimal health and balance in their lives. Dr. Markell provides gynecology appointments, including well woman exams, as well as integrative health consultations using functional, integrative and conventional medicine techniques to evaluate overall health and collaborate on a care plan with patients. Areas of consultation include hormonal health, stress management, optimization of overall health and many others. Dr. Markell, a board-certified OB- GYN, practiced at Washington Regional's HerHealth Clinic for 10 years before completing an integrative medicine fellowship in 2019 at the University of Arizona, Andrew Weil Center for Integrative Medicine. She earned her medical degree at the University of Arkansas for Medical Sciences. She is a Fellow of the American Congress of Obstetricians and Gynecologists, a member of the International Society of the Study of Women's Sexual Health and a registered yoga teacher. Washington Regional Integrative Gynecology Clinic is located at 3561 Johnson Mill Blvd., Suite 102, in Fayetteville. Appointments are available by calling 479-404-4900. For more information, visit www.wregional.com/integrativegyn. Integrative gynecology Natural wellness for women suNday, February 28, 2021 | March - Natural health & WellNess NWadg.cOM/yOuatyOurbest | yOu at yOur best | 9

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