CT Scans: Recovery Steps and Other Alternatives

by Mila McManus, MD

We are exploring recovery steps for those who may have a CT scan, and alternatives to consider with your provider to avoid using CT scanning. — Recovering from a CT Scan

Previously we shared that JAMA Internal Medicine published a study that CT scans could be responsible for up to 5% of new cancer cases each year. That is a sobering number if you think about it: One in 20 new cancer cases could be linked to diagnostic radiation. To read the previous article about this, click here. This week, we are exploring recovery steps for those who may need a CT scan, as well as alternatives to consider with your provider before undergoing one.

Recovery Steps After a CT Scan

The Computed Tomography scan, or CT scan, is a medical imaging technique using X-rays to capture detailed images of cross-sections of the body. Sometimes, contrast dye is also used to improve the images. If you undergo a CT scan, your body will experience oxidative stress and, if applicable, need to detoxify the contrast dye. Here are some steps you can take after a CT scan to support your body:

Drink plenty of water to help eliminate contrast dye and support overall detoxification.
Antioxidants are a powerful way to repair oxidative stress from radiation exposure, neutralizing free radicals and offering anti-inflammatory properties. The most effective for this purpose are Vitamin C & E, Glutathione, and Curcumin.
Using Magnesium to support cellular repair mechanisms and Zinc to support DNA repair and immune function are ideal mineral resources.
Several foods offer radiation protection and can be eaten before and after a CT scan to support the body. Algae such as spirulina or chlorella contain compounds that may reduce radiation damage. Cruciferous vegetables like broccoli, kale, and Brussels sprouts are high in sulforaphane, which supports detoxification. Berries are rich in polyphenols and other antioxidants.
It is important to support detoxification pathways to clear the contrast dye. Sauna, infrared therapy, Epsom salt baths, and binders such as activated charcoal, bentonite clay all promote toxin/toxicant elimination.

Alternatives to CT Scans

Magnetic Resonance Imaging, or MRI, uses magnetic fields and radio waves, so it is a radiation-free option best suited for soft tissues, brain, spinal cord, joints, ligaments, and blood vessels.
Ultrasound uses sound waves, so it is another radiation-free option. Ultrasound is best for abdominal organs, blood flow, musculoskeletal issues, and fetal imaging.
Digital X-rays impose significantly less radiation exposure compared to CT scans and are useful for bone fractures, dental issues, and chest imaging.
Low-Dose CT scans are significantly lower than standard CT scans and can be useful where CT imaging is unavoidable, but dose reduction is possible.
Functional imaging, most often Positron Emission Tomography [PET], is frequently combined with CT or MRI for detailed imaging, though it involves some radiation exposure. Magnetic Particle Imaging [MPI] is in the experimental stages and is radiation-free.
Photoacoustic Imaging [PAI] uses sound waves generated by laser pulses and is emerging as an option in vascular and tumor imaging.
Thermography uses infrared technology to detect heat patterns and is best for screening for inflammation, vascular issues, and breast health.

Take Control of Your Health

You have the agency and knowledge to advocate for yourself with your healthcare providers. Use it to protect yourself from excessive radiation exposure from unnecessary CT scans. If you must have one, work with one of our providers to shape a recovery protocol that is optimal for you. Our providers can also guide you to alternatives to discuss with your specialist when possible.

Be Informed. Advocate for Yourself. Be Well.

References:

Huntington Diagnostic Center. (n.d.). 5 key differences between ultrasound and CT scans. https://hdc1984.com/5-key-differences-between-ultrasound-and-ct-scans/

Image Wisely. (n.d.). MRI as an alternative to CT. https://www.imagewisely.org/Imaging-Modalities/Computed-Tomography/MRI-as-an-Alternative-to-CT

Memorial Sloan Kettering Cancer Center. (n.d.). CT vs. MRI: What’s the difference, and how do doctors choose which imaging method to use? https://www.mskcc.org/news/ct-vs-mri-what-s-difference-and-how-do-doctors-choose-which-imaging-method-use

By Mila McManus MD|2025-08-26T09:23:41-05:00August 27th, 2025|Articles, General|

by Mila McManus MD

The FDA seeks to ban access to desiccated thyroid, which has been a cornerstone of our holistic treatment regimen for decades.

This month, the FDA initiated action seeking to ban access to desiccated thyroid, which has been a cornerstone of our holistic treatment regimen and products that we have confidently provided for decades. To better understand what the FDA is proposing, please read it here.

While not surprising, their action to limit desiccated thyroid products is yet another attempt to undermine non-traditional medical models and bolster the pharmaceutical companies’ profits. The functional medicine field has used desiccated thyroid products, both compounded and commercially available forms, for over three decades. They are marketed as Armour Thyroid, NP Thyroid, Nature-Thyroid, and Natural Thyroid, among other names. Our respected compounding pharmacy partners have consistently provided pure, safe, and potent specialized dosing to ensure optimal health and safety for our patients.

A 12-month grace period has been stated before the limits are initiated. In the meantime, the FDA is urging doctors and patients to transition to synthetic (laboratory-manufactured) medications containing only levothyroxine or liothyronine or a combination of the two.

Two important points for our patients:

First, we have a year during which to transition to other products. You may call your pharmacy for questions or discuss them with your healthcare provider at your next appointment.
Second, because it is not yet official, you have an opportunity to make your voice heard and to take action in opposition to this future intent by clicking the links below and signing the petitions to stop the FDA from removing desiccated animal-derived thyroid medications from the marketplace and beyond the reach of patient and doctor freedom of choice.
https://www.change.org/p/ask-the-fda-to-allow-the-use-of-desiccated-thyroid-medication
https://www.change.org/p/we-as-thyroid-patients-do-not-agree-with-the-fda-false-claims-against-desiccated-thyroid

Use your voice. Be patient. Be well.

By Mila McManus MD|2025-08-19T10:20:50-05:00August 20th, 2025|Articles, General|

CT scans are responsible for up to 5% of new cancers, according to a new study released by JAMA Internal Medicine — Diagnostic CT Scan Radiation

by Mila McManus, MD

JAMA Internal Medicine recently published a new study that CT scans could be causing up to 5% of new cancer cases each year. That is a sobering number if you think about it: One in 20 new cancer cases could be linked to diagnostic radiation.

This is not to say that CT scans are all bad. They can be a life-saving tool when used appropriately by physicians. But there are concerns that physicians are over-ordering them out of habit, anxiety, or convenience, exposing patients to risks that are not necessary. It is estimated that more than one-third of all scans may not be necessary. The study estimated that CT scans conducted during 2023 would result in approximately 103,000 new cancer cases! The use of CT scans has increased by 30% since 2007, reflecting the potential excess radiation.

What is driving this trend? Several stand out. First, due to time constraints, doctors order a CT scan as a better option than sitting down with the patient to figure out the root cause of a health issue. Second, it is essential to recognize that medical imaging is a highly profitable sector within the healthcare system, generating significant revenue. Thirdly, patients ask the physician to order the scan to ease their anxiety about medical issues they are having, even if the physician has informed them that the likelihood of finding an actionable discovery is very low.

There are no standardized doses for CT radiation. The amount of exposure a patient receives can vary widely depending on the protocol and machine used, which inadvertently puts patients at risk. Clinicians would do well to question whether the CT scan will change the patient’s treatment plan and, if not, hold off. Digging deeper into the patient’s medical history and concerns, and talking with the patient about other possible diagnostic options would be a safer way to go. Everyone should advocate for the standardization of radiation dose and the implementation of lower-dose protocols.

In light of this sobering news about CT scans, we want to share with our readers what you can do to protect yourself before and after a CT Scan, as well as provide alternative options to discuss with your provider. Stay tuned next week for these valuable resources, granting you agency to advocate for yourself.

Be Informed. Advocate for Yourself. Reduce exposure. Be Well.

References:

Smith-Bindman R, Chu PW, Azman Firdaus H, et al. Projected Lifetime Cancer Risks From Current Computed Tomography Imaging. JAMA Intern Med. 2025;185(6):710–719. doi:10.1001/jamainternmed.2025.0505

By Mila McManus MD|2025-08-12T09:36:23-05:00August 13th, 2025|Articles, General|

by Mila McManus, MD

Many common mistakes can compromise the health of your oral microbiome and put your teeth, gums, tongue, and overall health at risk.

Who doesn’t want fresh breath and white teeth? But what if your oral hygiene and lifestyle choices are messing up the second largest collection of beneficial microbes in the body? Your mouth is home to a bustling community of over 700 species of microbes that work behind the scenes to keep your teeth, gums, tongue, tonsils, throat, cheeks and even your body healthy. The mouth microbiome is more important than most people realize, and researchers are also making direct links between a poor oral microbiome and a poor gut biome, cardiovascular disease, autoimmune disease, Alzheimer’s, infertility, diabetes, obesity, cancer, and mood disorders. In other words, the condition of your oral microbiome is often a reflection of your inner and overall health.

ORAL CAVITY 101

A healthy, happy mouth microbiome plays many vital roles. First, it protects against harmful pathogens entering through air, water, and food and keeps them in check. Saliva contains enzymes and proteins that kill or control harmful microbes while sparing beneficial ones. Also, your mouth is the first step in digestion, where microbes assist in the breaking down of food and signal the gut that food is forthcoming. Certain oral bacteria help to maintain a neutral pH in the mouth, which protects tooth enamel from acid erosion and decay. Saliva plays a key role in cleaning the mouth of food debris, dead cells, and excess bacteria. Saliva also neutralizes acids and delivers minerals like calcium and phosphate to the teeth that strengthen enamel. Your mouth microbes also train the immune system to respond appropriately to threats. Saliva is also responsible for keeping oral tissues moist, protecting against irritation, ulcers, and infections. It also facilitates speaking and taste perception.

COMMON MISTAKES

Many common mistakes can compromise the health of your oral microbiome and put your teeth, gums, tongue, and overall health at risk:

Brushing with toothpaste that contains ingredients that are too harsh, acidic, and disruptive of the delicate biome. Examples include astringents, alcohol, fluoride, whiteners, certain essential oils, sodium laurel sulfate, and foaming agents.
Consuming too many refined carbohydrates and sugar fuels acid-producing bacteria that damage teeth and gums. This is one of the leading causes of cavities and gum disease.
Use of Antiseptic Mouthwashes, which kill both harmful and beneficial microbes and disturb the delicate, neutral pH of the mouth.
Frequent eating and gum chewing throughout the day prevents saliva from accomplishing one of its primary tasks – to re-mineralize teeth and alkalize the mouth. Eating food, mints, and gum throughout the day causes constant amylase production, which reduces the pH of the mouth, resulting in a constantly acidic oral cavity, which is harmful to the tissues, gums, and teeth. It also results in a constant message to the stomach to lower pH, leading to excessive acid release in the stomach and around the gastric sphincter, which causes heartburn and other symptoms.
Smoking and vaping also reduce microbial diversity and impair immune response.

PROTECTING THE MOUTH MICROBIOME

There are several steps you can take to make your oral microbiome happy again. Brushing and flossing twice a day is a given for most of us. But much more can be done. Choose oral care products free of alcohol, harsh antiseptics, essential oils, sodium laurel sulfate, and foaming agents. Eat plenty of fibrous fruits and vegetables as well as fermented foods, which feed the favorable bacteria of the mouth. Avoid processed sugars and carbohydrates. Give your mouth a break between meals, allowing saliva to re-mineralize and stabilize the neutral pH needed for a healthy oral biome. Staying hydrated helps saliva maintain proper pH and microbial balance. Avoid smoking and tobacco. Consult a biological dentist if oral, dental, or health issues exist.

Your mouth microbiome is a living, dynamic part of your overall health. By supporting it with good oral care, you’re not just protecting your teeth and gums – you’re safeguarding your long-term well-being.

Make your mouth happy. Be Well!

References:

Dewhirst, F.E., et al. (2010). The Human Oral Microbiome. Journal of Bacteriology, 192(19), 5002–5017. https://doi.org/10.1128/JB.00542-10

https://newatlas.com/mental-health/mouth-microbiome-depression/

By Mila McManus MD|2025-08-05T11:01:02-05:00August 6th, 2025|Articles, General|

By Mila McManus, MD

When public pressure draws attention to a harmful ingredient, big businesses attempt to deceive the public through a pattern of deception. — A Pattern of Deception

When someone crosses his or her fingers behind his or her back while making a statement, it typically means that what s/he is saying is a half-truth. Unfortunately, this pattern of deception is what we often encounter from large-scale agriculture, food, and pharmaceutical companies, among others. It appears that when public pressure draws attention to a harmful ingredient or chemical, a common practice among big businesses is to attempt to deceive the public through a pattern of deception.

The first response seems cooperative, maybe even concerned. The commitment to remove the ingredient is made. It feels promising to the consumer. The deception occurs when an equally or more toxic substance is formulated to replace it, given a different name, and the public is once again naïve to its consequences.

One notable example is the Millions Against Monsanto movement. Please note that Bayer and Monsanto merged in 2018. Here’s what happened:

The Millions Against Monsanto movement made Roundup and glyphosate household words.
Trial lawyers were able to link glyphosate to non-Hodgkin lymphoma, resulting in Bayer paying billions of dollars to more than 175,000 cancer victims. Apparently, however, billions of dollars were not painful enough for Bayer to implement real change. Deception continued.
Bayer, to reduce their risk of further public pressure and to appear cooperative, promised to remove glyphosate from only certain products that consumers purchase in stores, such as Roundup weed killer at your local home improvement store.
All the while, glyphosate is still the most-used chemical in agriculture, where farm workers and people who apply herbicides and pesticides have little choice over what they’re exposed to, and the glyphosate still makes it into our food.
In addition, further deception occurs when the glyphosate removed from Roundup weed killer, for example, is reformulated into an even worse toxin, diquat, which is 200 times more toxic than glyphosate. Diquat is already linked to a cascade of chronic health problems related to the gut damage it causes. That’s what the “new and improved” product at your home improvement store will be – an even more toxic product!

Another good example of this deception has occurred with BPA, or Bisphenol A. BPA is a chemical used in the production of plastics and resins that is known to be an endocrine disruptor, interfering with the body’s hormones, particularly estrogen, and causing increased risks for developmental, reproductive, and neurological issues, as well as cancer. It is found in plastic food and beverage containers, canned products, water bottles, and receipt paper. Now, how many bottles and cans claim to be “BPA free” yet appear the same and function in the same manner? What did they replace BPA with? Most commonly, Bisphenol S (BPS) and Bisphenol F (BPF), which likely pose the same or similar health risks! This means you receive the message “our product is BPA free and therefore safe for you,” while behind the big business façade, their fingers are crossed because they know that is a half-truth. They simply reformulated it into a product that was yet unknown or not understood by the general public and, again, we are deceived.

We are being deceived and need to be savvy consumers who demand a healthier and safer world. Use your lifestyle choices, voice, and wallet to help make America healthy again and insist that these deceptive practices come to an end.

Don’t be deceived. Be savvy and be well.

References:

Organic Consumers Association, newsletter published on July 12, 2025, at 4:07 AM.

By Mila McManus MD|2025-07-31T05:49:57-05:00July 31st, 2025|Articles, General|

by Mila McManus, MD

Scientific evidence suggests that the constant inundation of electromagnetic frequencies [EMFs] is having a negative impact on human health.

There is growing scientific evidence that the constant inundation of our environment with electromagnetic fields [EMFs] is having a negative impact on human health; however, the extent of this impact remains uncertain. Our bodies and brains are flooded every day with Electrosmog from multiple sources, including:

The Global Systems for Mobile Communications [ a.k.a. GSM], including 5G, 4G, and 3G, are delivered through our smartphones.
Wi-Fi Routers
Bluetooth devices
Digitally enhanced cordless telecommunications [a.k.a. DECT] such as fax machines, email, door entry systems, headsets, and remote controls. DECT ultra-low-frequency signals are used to operate home energy systems, appliances, smart sensors, and baby monitors.

In one compelling study* conducted in 2018, before the advent of 5G, researchers studied 64 patients with various autoimmune conditions, including lupus, rheumatoid arthritis, multiple sclerosis, Sjögren’s syndrome, and celiac disease. The patients wore a silver-threaded cap designed to protect the brain and brain stem from microwave Electrosmog. The results for these individuals with compromised immune systems were astounding. 90% reported “definite” and “strong” favorable changes in their disease symptoms, suggesting that Electrosmog may be affecting our immune system.

In our practice, we increasingly recognize individuals who experience electromagnetic hypersensitivity, and we believe addressing the inundation of EMFs is now a matter of responsible patient care in this era of Electrosmog. Additionally, it is difficult to overlook the likelihood that electromagnetic fields are in some way responsible for exploding rates of cancer, infertility, autoimmune diseases, brain tumors, ADD/ADHD, and chronic fatigue, just to name a few. We are seeing more issues in very young children for the first time in history, and we are highly discouraging screen time.

EMFs, Electrosmog – call it what you want. We can’t ignore it, we are inundated by it, and yet, we are unlikely to see it disappear, especially given all the conveniences it also brings. It is a blessing and a curse! Our best recommendation is to control what you can. Explore all the options and take as many steps as possible to improve and reduce your exposure. It is especially important during sleep when our body repairs and resets. The brains of babies and toddlers are especially prone to harms from EMFs. Here are two articles we have previously written about how you can protect yourself.

In the meantime, if you’re interested in one of our silver-threaded caps that protect your head and brain stem from EMF, we have them available at TWIHW. Ask for our Anti-Radiation EMF Shielding Beanie, also called a Faraday cap. You can purchase here. They are 53% cotton, 42% silver fiber lining, and 5% polyester. They are fashionable enough to wear wherever you go, and especially supportive of good brain health while you work, play, and sleep. Studies on EMF protection have reported benefits such as enhanced sleep quality and hormone regulation, improved immune system function, reduced oxidative stress, and a slower rate of aging [a great longevity hack!]. We also have other products available that provide EMF protection.

Shield yourself and your family. Be Well.

References:

* Marshall TG, Heil TJR. Electrosmog and autoimmune disease. Immunol Res. 2017 Feb;65(1):129-135. doi: 10.1007/s12026-016-8825-7. PMID: 27412293; PMCID: PMC5406447.

By Mila McManus MD|2025-07-23T07:55:52-05:00July 24th, 2025|Articles, General|

by Mila McManus, MD

Pressure from all sides is finally resulting in positive changes to the nutritional landscape at both state and national levels. Pressure from consumer advocates and boycotts have delivered a strong message to Big Food about the harmful ingredients in packaged foods. Texas Attorney General Ken Paxton applied some pressure by opening an investigation last month as to whether General Mills’ claims that its brightly colored cereals, including Trix and Lucky Charms, are ‘healthy’ or a ‘good source’ of vitamins and minerals. Texas and several other states have passed legislation to improve nutrition education and food labeling, which puts pressure on the national government and the Food Industry. And finally, thanks to Health and Human Services [HHS] Secretary Robert F. Kennedy Jr., the Make America Healthy Again platform has also added significant pressure.

On June 17, 2025, Kraft Heinz and General Mills announced that they will phase out FD&C artificial dyes in their products by the end of 2027. General Mills promised to prioritize their cereals sold in K-12 schools to an earlier summer of 2026. The petroleum-based, synthetic dyes in the US food supply include Red 40, Yellow 5 and 6, Blue 1 and 2, and Green 3. Here is a LINK to explain natural and artificial dyes and the health concerns they pose. By the end of 2026, the authorization for the little-used dyes Citrus Red #2 and Orange B will be revoked.

Kraft Heinz products that still contain FD&C colors include Crystal Light, Kool-Aid, Mio, Jell-O, and Jet-Puffed. The company states that it is allocating significant resources and mobilizing a team to address this complex challenge. Options include removing colors not critical to the consumer experience, replacing FD&C colors with natural alternatives, or reinventing new colors and shades where matching natural replacements are not available. From our perspective, the third option raises additional concerns that reinventing new colors and shades may introduce other harmful additives to processed foods, unbeknownst to the consumer, while complying with the promise to remove FD&C colors.

Meanwhile, in June of this year, our local Texas State Legislature passed SB 25, which promotes health and nutrition standards, marking another sign of shifting views regarding the state’s nutrition condition. Several aspects of this bill are very promising. It requires our schools, from prekindergarten through higher education, to implement nutrition and physical activity curricula. It mandates daily physical activity for students and requires nutrition instruction. High schools must offer an elective nutrition and wellness course, and institutions of higher learning must also provide opportunities for nutrition education. The bill also introduces stringent food labeling requirements, compelling manufacturers to warn consumers about certain food additives and ingredients that are not recommended for consumption in other countries. Food manufacturers will be required to label products containing specific ingredients with potential civil penalties for non-compliance. Additionally, the legislation requires various healthcare professionals, including physicians, physician assistants, nurses, and other healthcare providers, to receive continuing education on nutrition and metabolic health that will be required for license renewal.

It gives me hope to see pressure mounting to correct our national health and nutrition crisis. These recent shifts toward improving the nutritional landscape in the US and holding Big Food accountable for protecting our health should give us all hope.

Be an advocate. Use your voice. Help the movement. Be well.

References:

https://www.foodnavigator-usa.com/Article/2025/06/18/general-mills-and-kraft-heinz-plan-to-remove-artificial-dyes-from-us-products-by-end-of-2027/

https://www.billtrack50.com/billdetail/1839678

By Mila McManus MD|2025-07-15T11:29:08-05:00July 16th, 2025|Articles, General|

by Mila McManus, MD

Sprouts are germinated seeds.

Sprouts and microgreens look different, are grown differently, have different nutritional profiles, and also taste different. Both offer dense nutrients and contribute to wellness.

Sprouts and microgreens emerge from different parts of the growing cycle of a given vegetable or herb. Sprouts are the outcome of the first stage of the growing cycle of a seed, where the infant stem emerges from the seed. Sprouts are germinated seeds. When eating sprouts, you consume the seed and the stem. On the other hand, microgreens are cut at the stem, leaving the seed in the growing medium.

From our previous article, we mentioned that common microgreens are grown from red and green cabbage, broccoli, arugula, kale, pea, and radish. Sprouts are more often grown from seeds for beans and peas, such as mung beans, alfalfa, lentils, kidney beans, and chickpeas. As a result, one difference between sprouts and microgreens is that sprouts tend to have more protein and fiber than microgreens because beans have more protein and fiber than lettuces and cruciferous vegetables. That makes sprouts a great addition for those focusing on a plant-based diet.

The benefits of sprouts are as impressive as those of microgreens, although they differ in several ways. Often hailed as a “superfood,” tiny sprouts are rich in protein, fiber, vitamins, minerals, enzymes, and antioxidants. They help to control inflammation. A cup of sprouts can add up to 14 grams of protein, 15 grams of carbohydrate, of which 3-4 grams are fiber. Vitamin C, A, and K are usually present, as are calcium, iron, magnesium, and potassium. They are also a good source of folate and phosphorus. All this makes sprouts a pretty well-rounded, nutrient-dense food, especially good for the gut, digestion, and muscle maintenance.

Sprouts are crunchy, mild, and refreshing. They are a great addition to salads, sandwiches, and wraps. They stir-fry well and are an excellent add to a smoothie. Sprouts are super easy to grow. All you need is your seed or bean, growing containers, and water. Here is a video about how to grow them correctly. They grow rapidly too, usually within 2-7 days. It is essential to rinse sprouts daily to remove contaminants as they grow. Once grown, they should be stored in the refrigerator or a cool, dark place and eaten within a couple days. One drawback to growing sprouts is their susceptibility to contamination from bacteria such as Salmonella or E. coli. However, by following a couple of safe tips, contamination can be avoided.

Sprout some yourself. Be Well.

References:

http://redcliffelabs.com/myhealth/food-and-nutrition/protein-in-sprouts-nutritional-value-health-benefits-and-more/

By Mila McManus MD|2025-06-30T12:31:55-05:00July 9th, 2025|Articles, General|

by Mila McManus, MD

When medical providers focus solely on the body, we overlook the inseparable connections between the body and the mind.

Most often, when our society talks about health, the focus is on the body. People come to our medical practice for help with various body parts, including skin, liver, kidneys, lungs, heart, stomach, intestines, and gallbladders. Or maybe they come to get help with their biology and chemistry, such as cholesterol, blood pressure, nutrient deficiencies, and insulin levels. When medical providers focus solely on the body, however, we overlook the inseparable connection between the body and the mind. Mental health is integral and essential to physical health. We cannot change one without the other, nor can we treat one without treating the other. The mind-body connection is inseparable.

Like physical health, mental health is a fundamental aspect of overall wellness. If we are serious about creating a healthier society, then mental well-being is foundational to it, not an optional add-on or bonus feature. While we often discuss the mind and body as if they were separate entities, they are, in fact, interdependent. They work together as a single system, constantly exchanging information between them and being fully interdependent on each other.

Stress, anxiety, depression – these are not just emotions. They trigger real physiological responses in the body, ranging from disrupting sleep and altering body temperature to weakening the immune system and instigating pain. Chronic negative emotions have been linked to all sorts of health problems, including high blood pressure, heart disease, cancer, and immune dysfunction. We know that stimulating the vagus nerve, which regulates internal organ functions such as digestion and heart rate, may alleviate depression and anxiety. Research clearly shows that people who exercise their bodies regularly report a more positive outlook on life and less depression. In fact, exercise has proven more effective in the treatment of depression than anti-depressants.

If we are going to take mental health seriously, then not only do we want to react and treat past trauma and current stress, anxiety, and depression, but we must also take a preventative, proactive approach to nurturing good mental health. When we adopt a proactive perspective and take daily steps to build mental resilience, we also boost our physical health. Here are four simple ways to build mental resilience every day.

Be curious about how your brain handles stress, emotions, and decision-making. Observe yourself and journal or witness what you do under stress, with emotions, and in decision-making. Do a little homework to learn what science knows about the mind so that you can understand how yours works. Here’s an example of a recent study.
Manage stress, knowing that not all stress is bad. Stress is a part of life, a practical reality, and it can help you to grow. When we take on a new challenge, learn something new, or push ourselves outside of our comfort zone, we experience healthy, life-giving stress. We can’t and shouldn’t want to eliminate it. Distress, on the other hand, when it becomes chronic, wreaks havoc on mental and physical health. We may need to take steps to eliminate distress wherever possible. We can find effective ways to manage stress through movement, talking it out, setting boundaries, and practicing mindfulness, which are just a few ways to live well with healthy stress.
Cultivate an authentic positivity. Psychological research indicates that genuine emotions, such as gratitude, hope, optimism, peace, and playfulness can have a profoundly positive impact on health and overall wellbeing. By the way, researchers also found fake positivity does not improve wellbeing. Create space for your positivity to grow in authentic ways, finding joy in small rituals or meaningful projects. Practice gratitude and surround yourself with people and environments that support your mental and physical wellbeing.
Exercise and movement are critical to good mental health. Physical movement releases endorphins that help regulate mood, reduce stress, and calm the nervous system. We hold our hardest experiences and feelings in both the mind and the body, so it makes sense that modalities that tap into the mind-body connections are most successful in healing mental wounds. Yoga, walking your dog, dancing, lifting weights, and even creative arts and drawing allow the brain to process emotional, visual, physiological, and sensory experiences that were felt at the time of a past event.

When it comes to your health, the mind and body are not competitors; they’re teammates. They are inseparable. Caring for both gives you the best shot at staying healthy, resilient, and whole.

References:

https://ampsychfdn.org/mind-body-health-connection

https://drhyman.com/blogs/content/mind-body-techniques-for-healing-trauma?_pos=2&_sid=816549740&_ss=r

Mind-body connection is built into brain, study suggests

By Mila McManus MD|2025-06-30T12:28:34-05:00June 29th, 2025|Articles, General|

By Mila McManus MD

Rising in popularity and showing up in produce sections, marvelous microgreens are a powerhouse of nutrition. — Marvelous Arugula Microgreens

Sometimes we find a food that is close to perfect, and microgreens may just be one of them! Rising in popularity and showing up in produce sections, microgreens are a powerhouse of nutrition, a tasty and attractive addition to meals, and easy to grow in a well-lit window.

What are microgreens? Consider how all plants begin as seeds. There are various stages of plant growth once a seed is planted. The first stage is when the seed sprouts, and the infant stem emerges from the seed. Microgreens are the result of the cotyledon growth stage, where the seed has sprouted and the sprout has produced its first set of very small leaves. If you allow the seed to continue growing, you end up with the full-grown plant. Popular microgreen varieties include red and green cabbage, broccoli, kale, arugula, pea, and radish.

Benefits of microgreens abound. They outshine their full-grown counterparts in nutrient density. This is due to the higher concentration of vitamins, minerals, and antioxidants, making them powerful allies for health and wellness. They are excellent sources of flavonoids, carotenoids, a-tocopherol, phenolics such as rutin, quercetin, vitexin, isovitexin, orientin, isoorientin, and chlorogenic acids – all of which make microgreens a potent, disease-fighting, anti-aging, antioxidant. They also contain higher levels of vitamin C, vitamin K, and polyphenols, known for reducing inflammation and promoting heart health. They also contain several minerals, including copper, zinc, and selenium.

Microgreens are beautiful, adding an artistic stroke and a burst of flavor to the top of salads, wraps, pasta, soups, fish, and tacos. They can be added to smoothies, pesto, and salad dressings. They are a convenient and delicious way to elevate your meals, increase the variety of greens in the diet, and offer healthy creativity to recipes. One breakfast idea is to start your day with a bowl of microgreens, a chunked avocado, a couple of tablespoons of organic raw pumpkin seeds, olive oil, and salt. And next time you want a bunless burger, set that meat down on a lovely bed of microgreens for added flavor, deep nutrition, and eye appeal.

Growing microgreens at home is a simple and beneficial process. To get started, you’ll need quality seeds, a suitable growing medium, a shallow tray, water, and a well-lit area. Microgreens thrive indoors with ample light and a small amount of space and are ready to harvest within typically 1-3 weeks. This step toward sustainability, affordability, and nutrition makes cultivating microgreens at home more than just gardening. Cheaper than store-bought versions, you can be assured of unparalleled freshness and nutrient content. Home cultivation ensures your greens are chemical-free and eco-friendly. It is a great family educational experience, fostering personal satisfaction and promoting a self-reliant lifestyle. Here’s a link to a video about how to grow them.

Marvelous Microgreens, Marvelous for You. Be well.

References:

Neves, Andrew. April 13, 2024. Microgreens vs. Regular Greens: The Latest Nutritional Powerhouse Comparison. https://microgreensworld.com

By Mila McManus MD|2025-06-25T06:21:35-05:00June 26th, 2025|Articles, General|

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