Dr. Karen DeVore

Shedding Light on Seasonal Sadness

Beat the Winter Blues As the days get shorter, many people find themselves feeling sad. What is it about the darkening days that can leave us down in the dumps? And what can we do about it?

The emphasis that mental health is just as important as physical health is a revolution that has been seen rippling through science, medicine, and popular culture. Cheers to January’s designation as Mental Wellness Month!

January is Mental Wellness Month - Mental Health Center January has been designated as Mental Wellness Month as an effort to recognize the importance of attending to our mental health.

Everyone's ideal movement routine will be a little different. But, if you're a busy person looking to get the most benefit in the shortest amount of time, turning on a 15-minute yoga video may be more effective than a 15-minute stretching routine (especially if you're craving some relaxation and stress relief).

Yoga vs. Stretching: New Science Says One Is Better For Well-Being Something to consider the next time you grab your mat.

Functional Wellness Detox Program at The Tortoise Clinic

🧘‍♂️RX for 30 full days to focus on YOU
🩺Pre/post physical exams
⛑️Individual medical supervision throughout program
🧪Pre/post lab work
💊Complete supplement program included
💆 Weekly acupuncture & massage sessions
🍃Combines scientific & holistic perspectives
🔍 Guided in-depth personal introspection

Schedule your FREE consultation to discuss eligibility
🐢 850-267-5611 www.TortoiseClinic.com

Start off 2023 by giving yourself a self-worth upgrade. As you kick off the new year, pick out a few journal prompts to reflect on as a way to compassionately review your year and find inspiration for the next!

30 Journaling Prompts To Help You Reflect On 2022 & Plan For 2023 Start off 2023 by giving yourself a self-worth upgrade.

This was such a fun event to be a part of!

🦠My Holiday Sickness Cheat Sheet 😷

If you are working to improve your health, calm symptoms of ADHD, stabilize your mood, or manage your weight…
Breath work and meditation are the very best way to start your mornings!
This simple act sets off a biochemical and hormonal chain reaction whose effects last the entire day.
Remember that health is cumulative, so all the small decisions add up to huge impacts!

For a long time, meditation was sold in a way that made many people wary of its actual benefits. But now, we know this practice of sitting calmly, focusing on the breath, and watching thoughts come and go can actually produce physiological shifts in the brain and in our ability to cope with the stressors of life.⁣
⁣
Neuroscientists have backed up these benefits by observing changes in brain scans when people meditate. A regular practice has even been associated with increased grey matter in the hippocampus, the area related to learning and memory, as well as areas related to self-awareness, compassion, and introspection.⁣
⁣
It’s for all these reasons, and more, that I consider meditation a foundational pillar to good health. I used to think I didn’t have time for meditation but now I know I don’t have time NOT to do it—it’s become that integral in helping me manage all of my other many responsibilities and passions. Since starting, I’m happier than ever, have found the love of my life, and my business is rocking.⁣
⁣
You’ll quickly discover, as I recently did, that once you calm your mind, it is so much easier to make smarter choices about food and exercise. Your relationships get better. Literally everything in your life improves.⁣
⁣
The effects of chronic high cortisol and other stress hormones on our brains depletes brain power and leaves us tired, sick, and fat. You don’t need 30 minutes of meditation or an hour-long yoga class to lower those stress hormones. ⁣
⁣
A 2-minute breathing practice, yoga, or meditation exercise can do wonders for your mind and body.

How we speak to ourselves, and to each other matters! We should all keep this in mind when when we talk with our children, and when we fall down rabbit holes of gossip or toxic content. “We are free to speak and act, but we are not free from the consequences of what we say and do.”

People’s words and actions can actually shape your brain — a neuroscientist explains how It’s ironic but true: The best thing for your nervous system is another human and the worst thing for your nervous system is another human. Neuroscientist Lisa Feldman Barrett tells us why.

Skip the booze/ inflammation/ hangover/ bloat/ holiday weight gain, and try some of these options instead!

I love this! Family dynamics can be challenging, and this is a great way to learn more about each other.

Want to really connect at your next family gathering? Try this. Family stories are a treasure. But when you hear the same ones over and over, they can get tarnished. Facilitator Priya Parker shares the simple trick that led to an unforgettable evening for her a…

Burnout Gets Official Recognition: What Are Causes, Symptoms?

Burnout: Causes, Symptoms, Treatments Burnout is on the rise, but experts say there are things employees and employers can do about it.

Winter wellness guide!

Winter Illness Guide If you’re coughing and sneezing this winter, how do you know if you have a cold or something more serious? This guide to winter illnesses from Johns Hopkins Community Physicians will help you diagnose and treat what’s ailing you.

Sleep is SO important that the folks at John’s Hopkins are talking about it! If you’re not feeling your very best, start with the basics- sleep, hydration, and movement.

Taking A Mental Health Day 101!

It's OK to Take a Mental Health Day—When and How to Ask for One Sometimes taking a mental health day, a day off that's geared toward stress relief, is the best thing you can do for yourself. Here's how.

This is a great video on 101!

https://www.ted.com/talks/hei_man_chan_is_it_possible_to_lose_weight_fast?fbclid=IwAR19GHJ_FfQcIoytTC35RWxkScTh3VYvsTEWtSpc4msUHWo4M4dZ4QdpUs0

Is it possible to lose weight fast? In the wealthiest circles of Victorian England, dieters would swallow an unhatched tapeworm and let it grow inside them by consuming undigested meals. And while modern fad diets aren't usually this extreme, they do promise similar results; specifically, losing weight fast. So, are there any fast die...

When working with ADHD, one of the first variables I explore are the influences of nature and nurture. ADHD is multidimensional with layers of behavior patterns, parental influence, culture, diet, lifestyle, as well as the genetic predisposition. Although no two brains or bodies are the same, a few behavioral modifications can make a big difference in most. If you’re interested in optimizing focus, ADHD or otherwise, this is a good start!
https://ideas.ted.com/4-simple-exercises-to-strengthen-your-attention-and-reduce-distractibility/?utm_source=facebook.com&utm_medium=social&utm_campaign=social&utm_term=2022-10-04&utm_content=2022-10-04&fbclid=IwAR1YFUOs6cPxnDyRmG4P2cZSpnGl_zJwbQVxJVdlADJ0ALl1mv83R2_yoZk

4 simple exercises to strengthen your attention and reduce distractibility Our attention gets hijacked by everything from the stress in our lives to the ding of our phones. Neuroscientist Amishi Jha shows how we can cultivate the ability to focus on what really matters.

This is why magnesium is added to most of my initial wellness plans! It’s a powerhouse backbone to health, and can be depleted by processed food, stress, disease, medications, alcohol, caffeine, and even some supplements. has a great podcast on identifying a magnesium deficiency and what to do about it. https://drhyman.com/blog/2022/09/08/podcast-ep597/

Here Are the 21 Best Seasonal Fruits and Vegetables With Major Health Benefits

Read More: Your Guide to the 21 Healthiest Fall Fruits and Vegetables | The Beet | https://thebeet.com/your-guide-to-the-21-best-fall-fruits-and-vegetables-with-major-health-benefits/?mc_cid=acf70c2fa1&mc_eid=922e8cbd8e&utm_source=tsmclip&utm_medium=referral

Make your healthy choices count! The has a great reminder to avoid the unnecessary junk and hidden chemicals that can sneak into salads. Be informed! shorturl.at/aFOX1

Digital detox! This is happing in our house right now (outside of work/ school hours). Screens can quickly become crutches and distractions from what’s really important- family interactions, emotional processing, boredom, and awkward moments… all of which are incredibly valuable (especially for the developing brain, or healing body). This is a great article for anyone evaluating screen usage. https://www.verywellmind.com/why-and-how-to-do-a-digital-detox-4771321

Thrilled to bring naturopathic care to and the Santa Rosa Beach community!

Screen shot this! Send it to everyone you know, and remember that self-care is not self indulgent. Taking care of yourself is a necessary step in healing and optimizing your potential. Live you life intentionally and purposely.