Welcome to November at Runnerstrum Chiropractic & Nutrition!
As we head into the holiday season, we’re focused on gratitude, health, and community. This month’s newsletter is packed with ways to support your wellness, stay connected, and enjoy the season in meaningful, healthy ways.
In our feature article, we’ll explore mitochondrial health and share how optimizing your body’s “powerhouses” can boost energy, resilience, and overall well-being. Interested in learning even more? Don’t miss our monthly workshop, where we’ll dive deeper into the science behind our health and the steps you can take to feel your best, especially as we enter the holiday season.
We’re also excited to invite you to our first annual Friendsgiving Celebration! Join us for a warm meal featuring healthier swaps of classic Thanksgiving sides and desserts—our way of saying “thank you” to you, our wonderful patients. It’s a time to gather, celebrate, and enjoy some delicious food made just for you.
And remember, Dr. Amber, Dr. Leah, and Laura, our massage therapist, are available for appointments throughout November—often with same-day availability. We’re here to support your health this season, so don’t hesitate to reach out and schedule your next visit!
Warmly,
The Team at Runnerstrum Chiropractic & Nutrition
Mitochondrial Health: The Powerhouse of Wellness
Mitochondria are often called the “powerhouses of the cell” for a good reason—they play a crucial role in energy production and cellular function throughout the body. Each cell contains hundreds to thousands of these tiny organelles, which produce ATP, the energy that powers everything from muscle movement to cognitive function.
Why Focus on Mitochondrial Health?
Healthy mitochondria are essential for overall wellness, as they support optimal metabolism, reduce oxidative stress, and improve cellular resilience. As Dr. Casey Means, MD, explains, “Mitochondria are central to how well we age, how resilient our bodies are, and how effectively our bodies can heal.” When mitochondria become damaged, cells don’t receive enough energy, leading to fatigue, weakened immunity, and even chronic diseases.
How to Support Mitochondrial Health:
Taking small steps to support mitochondrial health can have a big impact on your well-being. Here are a few evidence-based strategies:
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Exercise Regularly: Physical activity stimulates the production of new mitochondria and improves their efficiency. High-intensity interval training (HIIT) and strength training are particularly beneficial for mitochondrial health.
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Eat a Nutrient-Dense Diet: Foods rich in antioxidants (like berries, leafy greens, and nuts) help protect mitochondria from oxidative damage. Omega-3 fatty acids, found in fish and flaxseed, also play a role in mitochondrial repair and function.
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Prioritize Quality Sleep: Sleep is essential for mitochondrial repair and energy restoration. Aim for 7-9 hours of uninterrupted sleep to help mitochondria recover and perform optimally.
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Practice Stress Management: Chronic stress increases cortisol, which can disrupt mitochondrial function over time. Practicing mindfulness, meditation, or even regular deep breathing can reduce stress and support mitochondrial health.
By focusing on these daily habits, you’re not only fueling your body’s energy needs but also promoting long-term resilience and vitality. In every sense, taking care of your mitochondria is a fundamental part of taking care of you.
Join us for Friendsgiving!
We’re thrilled to host our first annual Friendsgiving celebration on Friday, November 15th, from 4:00-6:00 pm! This special gathering is our way of saying “thank you” to our incredible patients. We’ll be preparing a delicious spread of our favorite Thanksgiving sides and desserts—all crafted with healthier ingredients so you can enjoy every bite while supporting your wellness.
Throughout the evening, we’ll share the recipes and the creative ingredient swaps that make these dishes a wholesome twist on holiday classics. Bring a friend or loved one, and join us for an evening of good food, community, and gratitude.
Please let us know if you’ll be joining us so we can prepare enough food for everyone! You can call the office or click here to sign up.
Betsy Newell
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