Health & Wellness Consulting
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FEEL YOUR BEST
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The human body is designed to exist synergistically with our natural given environment. We are built to move freely, rest deeply, and utilize mother nature's resources to nourish our systems and support our innate healing abilities. In today's achievement and technology-driven culture, filled with overly busy life routines, we create imbalance within the mind and body. This combination often leads to unwanted dis-ease. In a media-frenzied and profit-driven world, identifying effective preventative solutions can be a challenge.
Dr. Sowalsky provides personalized, evidence-based guidance; empowering you to make informed decisions to optimize your health and wellness, naturally. She has chosen to partner locally in Bend, Oregon with Foundation Health and Fitness, a holistic facility bringing the most beneficial modalities and talented practitioners together to build a community focused on functional strength and total wellness. Common areas of health and wellness consultation are listed below. Learn more about what could be right for you by scheduling a consultation today.
Strength & Conditioning
Strength training and physical conditioning are foundational components of fitness for all ages in order to develop and maintain power, endurance, agility, and flexibility. During youth, this supports healthy growth, improves athletic performance, and builds confidence. Adults benefit from increased muscle mass, enhanced metabolic rate, and better bone density, reducing the risk of osteoporosis. For seniors, training helps maintain independence by improving balance, mobility, and functional strength, making it essential for a healthy, active lifestyle throughout life.
Nutrition & Fasting
Proper nutrition constitutes the fundamental building blocks of the body, delivering essential nutrients that facilitate growth, repair, and overall health. The foods we consume significantly impact our physical and mental well-being, energy levels, and immune function. By adopting a balanced whole foods diet, rich in vitamins and minerals, we enhance our bodies' ability to thrive and operate at peak efficiency. Prioritizing nutrition is a strategic investment in our long-term health and vitality. Fasting is an ancient practice with promising health benefits when done safely and properly.
The Outdoors & Sunlight
Engaging in outdoor activities and receiving adequate sunlight are essential for physical and mental health. Natural light exposure maintains our healthy circadian rhythms and increases vitamin D production, impacting bone health, muscle function, the nervous system, and immunity. Spending time in outdoor environments, has been shown to elevate mood, alleviate stress, and enhance overall well-being. Supportive scientific evidence is now also available, to demonstrate the health benefits of practices such as grounding, natural water immersion, and forest-bathing.
Sleep
Getting adequate sleep on a consistent basis is one of the most under-rated pillars of good health, and often the first to go during times of stress. Good sleep habits support healthy brain and body function, from growth and development to recovery and repair. Over time, poor sleep can negatively impact our cardiovascular, metabolic, endocrine, respiratory, and immune systems, leading to chronic health issues. Our mental faculties run optimally after a good night's sleep contributing to improved performance of daily activities and a sense of well-being.
Chiropractic
Chiropractic care specializes in the diagnosis and treatment of neuromusculoskeletal disorders. Doctors of chiropractic have extensive training in anatomy, physiology, biomechanics, nutrition, exercise, rehabilitation, and diagnostic imaging. Chiropractic modalities promote the body's natural healing process and overall wellness by correcting the biomechanics of the body, including the spine, joints, and muscles, using non-invasive techniques such as joint manipulation, soft-tissue work, and therapeutic exercises to improve movement, function, and relieve pain.
Soft Tissue Therapy
Soft tissue therapies address dysfunction in muscle, fascia, tendons, and ligaments that often result from chronic repetitive overuse injuries. Therapeutic massage, stretching, active release technique (ART), graston, rolfing, and self-myofascial release (foam rolling, tennis/lacrosse balls, thera canes), are all examples that aim to restore proper biomechanics around the joints of the body and maintain musculoskeletal health. These therapies remove adhesions, improve mobility, and reduce tension; resulting in decreased pain and inflammation.
Acupuncture
Acupuncture is a practice rooted in traditional Chinese medicine that entails the insertion of fine needles into designated points on the body to restore balance and facilitate healing. This activates the body's natural pain-relieving mechanisms and promote overall wellness. Other therapeutic benefits of acupuncture may include reduced stress and anxiety, enhanced sleep quality, and improved of immune system function. Of note, acupuncture demonstrates efficacy in the management of migraines and various aspects of women's health.
Contrast Therapy
Contrast therapy entails the systematic alternation between hot and cold treatments (such as a sauna and cold tub or river plunge) to facilitate recovery and enhance overall health. This approach been shown to alleviate muscle soreness and reduce pain, making it a favored technique among athletes and all individuals with interest in rehabilitation. Contrast therapy may also bolster the immune system and aid in stress reduction. Integrating this therapy into a regular wellness regimen can contribute to improved vitality and overall well-being.
Play
Play is an established essential component of childhood development. It builds cognitive, social, emotional, and physical skills while encouraging exploration, creativity, and problem-solving. Although this concept has become lost in our society, play is just as important for teens and adults of all ages throughout life. Being playful enables presence and connection with our inner-selves. It allows us to step away from routine responsibilities and rediscover joy in life. Additional benefits include stress-relief, improved brain function, creativity, energy, and connection with others.
Mindfulness & Restoration
Busy lifestyles, requiring sustained attention and physical demand, must be balanced to maintain harmony within the body. Practicing mindfulness (presence and awareness of thoughts, feelings, and surroundings) and integrating restoration practices into your routine (meditation, breathwork, yoga, etc.) improve clarity and understanding while promoting rejuvenation, relaxation, and healing. Together, mindfulness and restoration create a powerful synergy, helping individuals recharge and cultivate a sense of balance in their lives.