FIND US ON:

WHAT'S NEW AT THE APOTHECARY?

This month we discuss building sustainable healthy habits and highlight some provider offered services local to central Minnesota.

At The Apothecary, we find that personalized medicine goes beyond finding the right dose of medication, but it also is about identifying healthy lifestyle changes that can complement the medication that leads to desired health outcomes.

Lifestyle changes takes time. Where is a good place to start?

Habits—Habits are the building blocks of a healthy lifestyle. Building healthy habits can be challenging, especially if you're not sure where to begin. It can be even more challenging to maintain them in the long term. That's why we want to share some tips for building sustainable habits. It is important to take the time and learn about how to create habits that work for us and be patient with ourselves as we work on making these building block habits a part of our daily routine, and furthermore...lifestyle.

Here are some simple steps for you to begin:

1. Identify a specific habit you want to build—A specific habit could be something as simple as drinking a glass of water first thing in the morning, taking a short walk during your lunch break, or devoting time for yourself each day to practice abdomen breathing. The key is to pick something that you know is doable and that you're excited to start doing.
2. Start with a small goal—Rather than trying to change everything at once, start by setting a small, achievable goal for your new habit. For example, if your goal is to start drinking more water, begin by committing to drinking one glass of water a day, then gradually increase the amount over time.
3. Track your progress— Keep track of your progress by writing it down in a journal or using a habit tracking app. This will help you stay accountable and motivated to continue building your new habit.
4. Remind yourself—Use reminders to help you stay on track. This could be a post-it note on your fridge, an alarm on your phone, or even a reminder set on your calendar.
5. Stay patient with yourself—Building healthy habits takes time and effort, and setbacks are normal. Don't get discouraged if you slip up, simply get back on track as soon as possible and keep moving forward.
6. Reward yourself— When you reach a milestone or manage to stick to your new habit for a certain amount of time, the important thing is to find a reward that is meaningful to you and that will help you to maintain your new habit.

Building healthy habits is a process that takes time, but by starting small, staying patient, and tracking your progress, you'll be able to build habits that will serve you well for the long term.

Now that you have the basics of habit building, here are some habits to consider if you haven't already come up with some on your own. 

• Take a walk: Bundle up and head outside for a brisk walk. Even a short 10-15 minute walk around the block can get your heart rate up and boost your mood.

• Schedule time to exercise: Sign up for a beginner-friendly yoga class or ask a friend or family member to be an "accountability person" that you check in with. This may help you stay active and motivated.

• Journaling: Writing down your thoughts and feelings can be a great way to process emotions and gain insights into your mental health.

• Challenge negative thoughts: Negative thoughts can be a major contributor to stress and anxiety. When you notice negative thoughts creeping in, try to challenge them by asking yourself if they are rational, and if they are based on facts or just assumptions.

• Practice gratitude: Expressing gratitude can help improve mood and boost overall well-being. Take some time each day to reflect on the things in your life that you're thankful for.

• Plan your meals in advance: Meal planning can help you make healthier choices and ensure that you have healthy food on hand when you're hungry.

• Cut down on added sugars: A high intake of added sugars can lead to weight gain and other health problems. Be mindful of the sugar content in your food and drinks and try to reduce your intake.

• Drink more water: Water is essential for good health. Aim to drink water first thing in the morning, and work up to drinking at least eight glasses of water a day.

Building healthy habits takes time and effort, and setbacks are normal. Don't get discouraged if you slip up, simply get back on track and keep moving forward.

If you are looking for additional supplements or vitamins to complement your health goals, at The Apothecary, we offer a large selection of over-the-counter items—vitamins, homeopathics, botanicals, nutraceuticals, chemical-free skin care products, and natural cosmetics.

Our team is happy to help with recommendations or questions you have about nutritional supplements to support your health goals. We have put together some common targeted support supplements on our website. Visit the "Targeted Support Recommendations" button to access the different categories of targeted support recommendations.

Feel free to stop in or give one of our pharmacists a call at The Apothecary 320-251-0107.

Online Store Access

Wellevate Online Store Offers:

+ More than 350 quality supplement brands

+ FREE shipping for Wellevate orders over $49

+ Distributed by Emerson Ecologics—a distributor we value and trust

+ Find brands over-the-counter brands we carry at The Apothecary (ex. Ortho Molecular, Standard Process, Dr. Hauschka Skincare)

The Apothecary Online Offers:

+ 160+ professional grade supplements

+ FREE shipping with online orders over $50

+ Single vitamins (ex. vitamin D) or combination supplements available—Combination supplements formulated with research-based essential nutrients to support targeted body functions (ex. Sleep Support)

NEW SERVICE OFFERED AT WELL & Company Med Spa & Clinic—Sartell, MN

Healing Touch with Ashley Rood, FNP-C

FREE UPCOMING HEALING TOUCH SESSIONS OFFERED MARCH 18, 2023 at WELL & Company located in Sartell. Email— ashley@wellandcosartell.com to reserve a time.

What is Healing Touch?

Healing Touch is a collection of standardized, noninvasive techniques that clear, energize, and balance the human and environmental energy fields. Healing Touch assists in creating a balanced energy field, supporting one's inherent ability to heal. It is safe for all ages and may be integrated with standard medical care. 

Research suggests that Healing Touch is beneficial in calming anxiety and reducing symptoms of depression, decreasing pain, strengthening the immune system, enhancing recovery from surgery, complementing care for neck and spine problems, deepening spiritual connection, supporting cancer care, creating a sense of well-being, and easing acute and chronic conditions.

*When booking online, select Ashley Rood, FNP-C and scroll to the bottom of the page for Healing Touch availability in Sartell. For Saturday options, please email ashley@wellandcosartell.com.

Interested in Healing Touch? » Book Online Here

St. Michael Health — Erik C. Rivers, PA-C

421 Sinclair Lewis Avenue, Sauk Centre, MN

Walk-In Hours:

Mon, Wed, & Fri 8:00am–4:30pm

Tuesday 9:30am–6:00pm

Thursday: Closed

Saturdays: By appointment only

Are you a parent of a young child or know a parent of a young child?

St. Michael Health in Sauk Centre, MN is offering free ear checks for young children. 

A child’s ear pain or frequent ear pulling could be a sign of an ear infection, but it could also be eustachian tube dysfunction, teething pain, or swimmer’s ear.

St. Michael Health will examine your child’s ear and provide a diagnosis and any necessary treatment recommendations.

Call St. Michael Health at 320-351-3500 or walk-in to their clinic in Sauk Centre, MN during clinic hours.

Julie Bruns, of Digestive & Natural Health (next door) offers 30 minute Heart Sound Recorder general wellness evaluations for $50! Bring a friend and get yours for $25.

Julie's Hours— Tuesdays: 11 AM to 4:30 PM

To schedule an appointment:

Call Julie 320-266-2152 or email at julie@jbrunsnaturalhealth.com.