Support Black Owned Businesses With Us!

Highlighting our favorite black owned businesses in honor of Black History Month! 

When we shop with companies that uplift diversity, we increase representation, visibility, and economic development. Celebrate Black History Month with us! 

Local Black Owned Businesses to Columbus, OH That We Love:

Bake Me Happy

86 & Norman

Wild Prairie Flower Farm

Upper Cup Coffee

Earth’s Own Essentials

Neil Angelo Candle Co.

Queendom Hair and Oils, LLC

The Fixerman, LLC

The Garage Door Guy

Painted Pearls Paint Parties

Addella’s on Oak

The Lifestyle Cafe

Black Owned Businesses Online That We Love:

The Honey Pot

Be Rooted

Partake Foods

Iylia Wines

Kind Socks

Heathmade

FreealiTea

Carol’s Daughter

Hello 2023!

What’s the most common phrase you hear this time of year? New Year, New You. Well, I say zip it with the New Year New You… Hear me out! Rather than jump right into New Year New Me, let's pause this time of year. Let's take a minute to intentionally think back on the last year (or even just days/months/weeks!). 

What went WELL for you? What fired you up? What excites you? 

Don't just think about nutrition and fitness though - think about every area of Whole Health. Yes some Physical Health components - nutrition, fitness, sleep, supplementation, but also think about Emotional Health, Mental Health, Relationships, Finances, Your physical environment.  

And PS - I am typically a BIG New Year's Resolution person, so it's hard for me to put the brakes on to do this step, but let's do it!

If you would like to work through this process in more detail within a worksheet that I put together, click here to access it within our free online community, Signature Health Club.

Okay so now that you have a list of kudos, what GENERAL area would you like to work on? Let's ease into our intentions for next year. Again, Physical health, Emotional Health, Mental Health, Finances, Relationships, Physical Environment...what are you excited about improving and WHY?

Lastly, what's your first Messy Microchange of 2023?

You know how your brain tells you all the BIG things you want to do in 2023? That's great.  I LOVE dreaming big. We deserve to optimize every area of our health and happiness - not just be okay.

HOWEVAH...those big dreams can't happen in grand overhauls. I know...it would be so much more glamorous and shiny. Nope that is not the way life works (fortunately or unfortunately) however you decide to look at it.

Life changes happen in small layered steps with a lot of rerouting and getting up. I like to think of them as messy microchanges? What is ONE SMALL thing that you can start with?  One thing that seems so simple and easy that your brain tells you "Seriously. This is never gonna do anything." Yep - that is what I want you to start with. : ) 

And what next?

One messy microchange at a time.  If you need help with knowing where to start, what will give you the “most bang for the buck”, what to do next…that is what we are here for!

Do you need to be perfect at it?  Nope. I’m not. Nobody is.

Do I "break" my resolutions? Sometimes.  Everybody does.

Do I care? Not on a day when I am managing my mind well. Because I know that progress is much more important than perfection.

That might be cliché at this point, but I am still here for it. 

And I hope you will be too! Cheers to 2023!

Acupuncture - What is it?

We are so excited to incorporate acupuncture as one of our many wellness services at SPC&W! Don’t let the needles scare you!  Acupuncture does involve the insertion of very thin needles through your skin at strategic points on your body, but they are SO tiny!  It’s a key component of traditional Chinese medicine, from treatment of pain to overall wellness promotion and many things in between.

What types of illnesses does acupuncture treat?

Acupuncture is often associated with pain control, but in the hands of a well trained practitioner it has much broader applications.

The World Health Organization recognizes the use of acupuncture in the treatment of a wide range of medical problems, including…​

• Digestive disorders

  • gastritis and hyperacidity, spastic colon, constipation, diarrhea, nausea, vomiting

• Respiratory disorders

  • sinusitis, sore throat, bronchitis, asthma, recurrent chest infections

• Neurological and muscular disorders

  •  headaches, facial tics, neck pain, rib neuritis, frozen shoulder, tennis elbow, various forms of tendinitis, low back pain, sciatica, osteoarthritis, post-operative pain

• Menstrual problems

  • amenorrhea, dysmenorrhea, PMS 

• Drug, alcohol and nicotine addiction

• Urological and reproductive problems

What should I expect from my first acupuncture treatment?

Your first visit begins with a thorough review of your past medical history and chief concern. Traditional Chinese medicine methods of diagnosis can include taking your pulse, examining your tongue, and palpation for tenderness on the abdomen and at various acupuncture points.  It is important for us to address both primary and acute issues, as well as the underlying cause of your signs and symptoms.  Then a treatment plan will be developed and implemented.  Needles are inserted into various points to help regulate and balance the flow within the meridians to re-establish the body’s natural, inherent healing capability.

How should I prepare for my first treatment?

Have a light meal or snack 1-2 hours prior to your treatment.  It's best not to come to your appointment hungry or too full.  Don't participate in heavy exercise or consume alcoholic beverages right before or after the treatment. Also, avoid caffeine immediately before your appointment.  Please wear loose and comfortable clothing that allows your lower arms and legs to be easily exposed.

Does acupuncture hurt?

Most say absolutely not!  Pain is a relative experience of course - some clients are very sensitive, and some are not though. Some patients have needle phobia.  We support each patient and maintain proper needling technique. The majority of people feel very little to no pain. The needles are extremely thin, and are not hollow like the ones given when receiving traditional injections. Most people feel a tiny prick upon insertion, and that is all.

Once a needle reaches its intended depth, you’re likely to feel a mild, dull ache or a slight tingling sensation. This may be a sign that the treatment is working and the acupuncture point is being activated. You may also feel a heavy or electric sensation. Feelings of warmth may arise at the acupuncture points and your body may feel temperature changes.

If you feel anything that’s a severe or sharp pain, you should let your acupuncturist know. Most of the time sharp pain or discomfort will be fleeting and last only a few seconds.

The most common needling experience is a profound sense of relaxation, and after the treatment a generous increase in energy.

How many treatments will I need?

This depends on the severity and duration of the health condition being addressed, the frequency of treatment, as well as the patient’s lifestyle and dietary habits. Generally speaking, a standard course of treatment for a chronic condition consists of ten treatments over the course of ten weeks. This is the most commonly prescribed treatment protocol. Although, some clients respond after only 2-3 treatments while others may require consistent treatment for 3-6 months.  Many patients schedule regular appointments for balance and continued health maintenance even after the initial condition has resolved.

Are there any side effects or complications?

Acupuncture is an extremely safe method of natural healing when performed by a professionally trained practitioner. On occasion there can be slight bleeding or bruising, and muscle soreness post treatment as a result of the needling method, or body area where the needles are placed. 

There are also times when patients go through a healing response in the form of an aggravation of symptoms, a positive sign that the condition is improving.  Some clients may feel the need to rest or sleep after a treatment, also a positive sign that the body is healing. It is advised to have at least an hour post treatment for integration.

Ready to try acupuncture?! Call or text us to book your appointment with Erika at 614-710-0075!

Let's Talk Anxiety and Depression

Let’s talk about anxiety and depression. First off, I hate labels.  Labels of course are useful to have an agreed upon definition so we can use the same language for healthcare purposes.  But, I never want people to identify too much with the label of “I have ___.”  It doesn’t serve us well to attach ourselves to that.  It can be validating for some, debilitating for others.   

It is difficult to honor the complexity of mental health and the full spectrum on which it resides with these labels.  They just have trouble capturing the full situation.  Don’t get me wrong - it's tempting to compartmentalize these conditions and slap easy labels on them.  Our brains love black and white. Just keep in mind that mood falls on and spectrum, is meant to have fluctuations because #life and #human.  We use those terms to describe situations where the level of symptoms are persistent and have a significant impairment in your life - whether it's how you feel about yourself, relationships, work or fun.  

Anxiety and depression frequently run together - up to 75% of people who carry one diagnosis have elements of both, so I frequently talk about them together.  Living with anxiety and depressive disorders can be isolating if you are not seeking help or lack a support system. Right when it is the most tempting to isolate yourself is when you need to reach out the most.  Don’t let your brain fool you into thinking “maybe things will get better if I just wait it out.”  

Some things to watch out for: 

• Frequently expecting the worst in scenarios

• Overthinking, obsessive thoughts

• Not getting restful, enough or too much sleep

• Changes in appetite

• Not getting a sense of enjoyment from things you would typically enjoy 

• Wanting to stay in and isolate

• Comparing yourself to others

• Difficulty forgiving yourself when you make mistakes

• Feeling mentally and physically 'sick' a lot with no particular reason why

You can think of anxiety as a worry signal to the brain that activates the body’s natural “fight or flight” side of the nervous system even though we aren’t actually truly in danger at the moment.  So anything that sends a “Everything’s okay. I am safe.” signal to the body can calm it.  These activities can work preventively (think training your nervous system) or in the moment. 

There are many things that can send this “everything’s okay” signal, but two big categories that give you the biggest “bang for their buck” are focusing on breathing and managing your thoughts.

Breath - seems simple right. Well we all tend to breathe more shallowly than we should.  Stop (go to the restroom if you need to; remove yourself from an environment) and count your breaths in through your nose and out through your mouth – in for five, out for five, five times in a row. Can you do that five times per day?  5-5-5-5 Tack it onto something you already do to make it easier - before you get out of bed, before each time you eat, before you go to sleep. Every time you stop at a stop light, use it as a reminder to stop and breathe. : )

Thoughts - Do you even know what you are thinking about? Lol. Sometimes I don’t! Those thoughts come quickly. How often are you thinking about something in the past or in the future?  Practice focusing on the present.  When we can do this without judging how we feel and what we think, it can be such a liberating and healthy practice. When you hear all the hype about mindfulness, this is what they are talking about.  Studies show that getting in-tune with ourselves through mindfulness slashes anxiety and depression, helps us see ourselves in a truer light, and may even help keep our minds from wandering. 

And when it comes to managing those thoughts directed at yourself, how often do you speak to yourself in a positive manner? Are you a “mean girl”? Are you a positive, wise coach that sees the best in you and all your potential?

Positive versus negative talk can be the difference between soothing or triggering feelings of anxiety and depression. 

So what can I think at the moment?  Many people find it helpful to have a “mantra” of sorts that gives them comfort...All is well, I am fine, Peace - whatever you connect with. Try repeating positive affirmations to yourself in the mirror in the morning as an intention for the day. Even if you feel silly, it works. Also do this when you feel yourself start to spiral.  You can do this and check your blood pressure and pulse a few minutes later, and it’s amazing how calm your body can be...physically and emotionally.

No one thing is meant to erase anxiety and depression - if only life were that easy! But we can do things to help make it feel smaller and more manageable. If you’re ready to talk with your doctor about anxiety and depression, schedule an appointment and create a plan to start controlling your anxiety/depression so it doesn’t control you.

What’s your mantra to reduce anxiety and depression?

Self Love and Weight Loss

It’s the week of Valentine’s Day and I have been thinking about losing weight. Not that I want to lose weight because of that day, but rather what the “day of love” has to do with losing weight!

We know that a lot of what we've been told over the years has been totally debunked, so we often need to rethink our approach to nutrition, counting calories, eating schedules, goal weights, fitness, etc. But do you know what has really been debunked?  The WHY behind losing weight.  We do not lose weight because we are broken and need to be fixed. We do not lose weight because we need to look a certain way. We do not lose weight because we want to feel more love or find someone to love us. We do not lose weight because we need to be valued more by society or any one person.  

In short, we lose weight because we LOVE OURSELVES.  We lose weight because we want to care for ourselves. We lose weight because we deserve to feel better.  We lose weight because we deserve to put ourselves first. We lose weight because it represents an area of growth and development for our journey here on earth. 

So some thoughts on weight loss…

Act from feelings of self love and care

Nobody has ever bullied their bodies into losing weight long term.  It’s just not gonna happen that way.  When we develop thoughts and feelings of love and self care, we can take the actions required to have the results that we want. Periodt.  If you are coming from feelings of frustration, overwhelm, guilt, shame, inadequacy, we need to start with that. I promise you. 

Enjoy the journey

The most important thing in my opinion is to be very proud of yourself for ANY health changes you are making. Even if you don't see the number move on the scale, ALL nutrition and activity improvements are making you healthier. ALL stress neutralizing efforts are making you healthier. ALL good nights of sleep are making you healthier. ALL improvements in relationships, finances, and your environment are making you healthier!  

We sometimes get SO caught up in the (arbitrary) goal of what we think our body should be doing that we forget to realize that our body actually knows best.  It’s our job to treat it well, investigate how it's reacting to how we’re treating it, remove roadblocks to healing, augment its natural approaches and adjust from there. Sometimes that means you need to spend weeks adjusting your metabolism/building muscle/hydrating before you lose a pound. And that is just fine!

Take small layered steps

There is no one overhaul that gets the job done. I know, it's frustrating… But! Small, layered changes over time in the areas of nutrition, activity, stress management, sleep, supplements, medications, etc. are the way to go.  They are the most sustainable.  They are the most well-received by the body. Imagine if you set a micro goal every week for yourself.  What would your life be like after 52 new health habits after a year?!

You come first

I know it can be difficult to make time for exercise, healthy eating, sleeping, fun and all the things that life brings.. Being a mom, working a full time job, and just trying to stay on top of everything life throws at you, you might be thinking, “there’s no way I can squeeze that into my schedule and make it a routine.”. Don’t worry, we got you on that.  Losing weight isn’t just about dealing with nutrition, fitness and mindset, it’s about dealing with life. : )

Personalize your journey

I get a little nervous when I see a piece of clothing labeled “one size fits all.” really?  Me though?  Nonetheless, we are very quick to look at what everyone else is doing for weight loss and assume there is a new, never before discovered, one size fits all approach.  Not the case. We have to invest in investigating what works for each of us and go from there.

What would weight loss look like for you from a place of self love?

PS - We are so excited to invite more members to Signature Health Path, our holistic health coaching program that combines a personalized professional care plan (from me!), your unique self-care plan (we help you with this) and a safe space for support and accountability.  Are you on the waitlist for more info?  If not, be sure to sign up here!

Happy New Year!

What an interesting year 2021 was… I don’t know about you, but I am very excited about this new year.

Some people are unapologetic about putting up their trees before Thanksgiving. I am unapologetic about geeking out about the New Year.  I am always excited for the new year.  I am always putting old habits to bed and setting big goals.  I am an affirmation writing, vision boarding, goal setting New Year New You kinda girl.

BUT - keep in mind those goals are Whole Health goals.  There’s so much talk of the two ends of a spectrum.  Is it true that you’re either over-pushing and grinding OR too lackadaisical and never gonna make progress?  Nope. It is indeed not true.

It’s not all about hustle and grind. It’s also fun, pleasure, rest, connection, learning, slowness.  

What if your goals were well-rounded? What if they came from a place of self-love and courage and support and alignment and abundance? Yes please!

And all that said, am I perfect at it?  Nope.

Do I "break" my resolutions. Sometimes.

Do I care?  Not on a day when I am managing my mind well. Because I know that progress is much more important than perfection.

That might be cliché at this point, but I am still here for it. 

And I hope you will be too!

In addition to goals, I usually have a “word of the year.” I use it as a guidepost.

For 2020, my word was courage.

For 2021, my word was limitless.

For 2022, I am going with pleasure!

It has a really deep meaning, despite making me giggle a bit.  Pleasure doesn’t mean all orneriness - it's "satisfaction and enjoyment.'' In everything we do, can we find a bit of pleasure? Can we have a base of pleasure when we work out?  I say yes. Can we have a base of pleasure when we eat healthy food?  I say yep.  Can we have a base of pleasure when we serve others in our work?  You guessed it.  Even in hard times, can we see a sliver of pleasure?  I bet so.  

And pleasure isn't all fun and games actually. Giving yourself permission to experience it can be hard.  So I've heard already. From the proverbial friend.  Stay tuned for more lessons in pleasure. You can learn along with me. : )

Cheers to 2022!

How To Find A Therapist That is Right for You

Yes!  You are considering going to therapy!  Or maybe you would consider going to therapy if you were more confident that you could find a therapist that was right for you.  Your therapist should be someone you feel comfortable and confident in - someone you feel like you can open up to. And that is not easy.  Let’s chat about the steps you can take to find a therapist that is right for you.

First, let’s consider some factors about your therapist that might work best for you.  Keep in mind that therapists are trained to be open-minded, non judgemental and unbiased, so you may feel comfortable with someone who you never thought you would. But they are human and you may feel comfortable finding someone who you have something in common with - age, gender, religion - are common factors that people use.

Next, you may want to think about the type of therapy you want. Some people know they want talk therapy, behavior-modification therapy, EMDR therapy, hypnotherapy for example. But if you have no clue, don’t worry about this part as much.  Simply think about the type of problem that you are wanting to improve upon to get an idea of the therapist’s level of experience and interest in this area: trauma-based therapies, couples therapy, family therapy, depression, anxiety, habit/addiction therapy as examples. 

Next, are you open to new modalities? Traditional in-person visits are still the most common ways to seek therapy, but virtual therapy is more and more common.  People who never thought they would ever see an online therapist are being helped every day. It may be a great way to dip your toe into what therapy is like or may be your forever answer.

Okay let’s begin our search…

There are tons of places you can look for a therapist.  

-A list from your insurance company.

-Referrals from your primary care doctor.

-Asking a trusted friend, family member or mentor.

-Online listings - Psychology Today is a very commonly used resource that gives great background and insight into your therapist’s practice style and experience.

-Online therapist communities: https://www.betterhelp.com/ and https://www.talkspace.com/ have wonderful programs. 

Once you find a therapist that might fit, don’t be afraid to ask a few questions. Some examples include asking how they conduct treatment, how they have helped other patients with similar circumstances as you, and how they will make you feel comforted during your session.  Follow your gut on this one.  Going to therapy might not be “comfortable” all the time, but you should feel comfortable with your therapist and their ability and willingness to help you move forward. 

When in doubt, try again. Just like you can’t say “dating didn’t work” if you haven’t found what you are looking for, you can’t say “therapy doesn’t work” if you don’t click with your therapist.  Keep trying!  Revisit what you are looking for, where to find it and keep reaching out. You may need to change it up before you keep moving forward!

I hope this information was helpful. 

And don’t forget, if you or a loved one is in crisis, please use this info below to reach out.

24/7 Crisis Hotline: National Suicide Prevention Lifeline Network

www.suicidepreventionlifeline.org

1-800-273-TALK (8255) (Veterans, press 1)

Crisis Text Line

Text TALK to 741-741 to text with a trained crisis counselor from the Crisis Text Line for free, 24/7

Veterans Crisis Line

Send a text to 838255

Vets4Warriors

SAMHSA Treatment Referral Hotline (Substance Abuse)

1-800-662-HELP (4357)

RAINN National Sexual Assault Hotline

1-800-656-HOPE (4673)

National Teen Dating Abuse Helpline

1-866-331-9474

The Trevor Project

1-866-488-7386

COVID Update 9.12.2021

I hope this update finds you well.

Vaccine News: Booster shots are currently available to those with a significantly compromised immune system EIGHT months after the second dose of the Pfizer (and soon Moderna) vaccines. No current plans for J&J boosters exist, but that information is evolving. Initial vaccine series is now available to everyone 12 years of age and older. To find vaccination sites near you, search vaccines.gov, text your zip to 438829, or call 1-800-232-0233. Vaccines continue to be offered via public health departments, hospital systems and some private industry (pharmacies). A complete list of vaccine providers can be found here: https://vaccine.coronavirus.ohio.gov

Yes - I do recommend getting vaccinated! I honestly weigh the risks and benefits of anything I recommend and I have not encountered a situation where the natural COVID infection provides less risk than vaccination. I also believe in vaccination choice - both yours to get it or not and certain environments to require vaccines or not. Please feel free to set up a time to chat with me if you are having trouble navigating those choices.

Masks. Mask mandates are evolving daily depending on local spread and the status of the healthcare systems. Many hospitals are at threatened capacity to serve both those for COVID and other conditions. Many are at crisis standard of care levels, meaning they are aware that they are not able to meet the highest standard of care because of their capacity. This is the reason that community health measures are weighing more heavily - to protect YOUR access to the healthcare system. You should still continue to wear your mask in places that require or recommend it, especially indoors. These are typically decided based on the risk of gathering people from multiple households of a variety of ages, health risks and vaccination statuses. Keep in mind the relative risk of various environments: Large gathered crowds > small distanced gatherings of multiple households > outdoor distanced activities as an example and continue to layer protections that are reasonable to you. These may include distancing, masks, not touching commonly used surfaces, frequent handwashing, etc..  

So, the Delta Variant… we are highly recommending that you get the COVID-19 vaccine to help protect yourself and others from getting infected. Research has shown that the Delta Variant is more contagious and has a higher transmissibility when compared to other variants. It is not necessarily more or less ”serious” in its ability to cause severe disease, but it tends to carry a higher infectious viral load (your body has to deal with a bigger dose at once) which is more difficult for the immune system. With this info, unvaccinated individuals still remain our biggest concern.

What we know right now is that vaccinated individuals are much less likely to be hospitalized, need ventilators or die if infected with COVID-19. Much like other viruses, our goal is not to guarantee we never get a virus. In fact the role of a vaccine is to quickly neutralize the virus when you are exposed. Our ultimate goal is to guarantee that the virus doesn’t cause long-term problems or death when you do get it and the vaccine is performing well in this way.  

Columbus Health Department COVID-19 and Vaccine information is located here including links to other local health departments if you fall outside of the Columbus area.

Franklin County Public Health Department information can be found here.

Ohio Department of Health COVID-19 Vaccine info is located here including links to local health department information and CDC vaccine-related information for those outside the Columbus/Franklin County area.

Review the tips on making the vaccine the safest and most comfortable possible here.

Remember what do do when you get sick!

-Be prepared before you get sick. Sleep, hydration, healthy diet, decreasing stress, reasonable risk mitigation strategies can all build confidence in your immune system. Having a supply of your regular medication and supplements on hand, having an emergency fund for time off work, knowing who is going to help take care of you and your kids is ALL important for your health.

-Don’t blow off mild symptoms. Mask, stay away from others, practice self care and check in with healthcare professional for symptoms that you may think are allergies, other colds, etc. Quite frankly any sore throat, headache, runny nose, cough, body aches could represent early signs of COVID. You need time to let it evolve before knowing, so protect yourself and others in the meantime.

-Practice intense self care when ill: Isolate yourself, hydrate, rest, but walk around every hour, acetominophen, mucinex regularly, supplement protocol (ask us for details on this), deep breaths, sleeping on your belly.

-Know your treatment options: While the self care is the primary treatment, other options are there for more severe or evolving disease. Please check in early so we can help you determine this. Monoclonal antibody treatment is widely available in the central Ohio area - you can find more info here.

-The viral experience changes over time and multiple things can affect your course. It’s important to monitor temperature, blood pressure, pulse, pulse oximetry at home 2-3 times daily and check in with us every 1-2 days for us to match the most appropriate treatment to your situation.

Hope this update is helpful!  Connect with us on social and send questions our way!

COVID Update 8.2021

Lots of questions and feelings about the current state of COVID-19, masks, variants and vaccines so let’s dig in!

First vaccines. They are now available to everyone 12 years of age and older. To find vaccination sites near you, search vaccines.gov, text your zip to 438829, or call 1-800-232-0233. 

Vaccines continue to be offered via public health departments, hospital systems and some private industry (pharmacies). A complete list of vaccine providers can be found here: https://vaccine.coronavirus.ohio.gov./

Yes - I do recommend getting vaccinated! I honestly weigh the risks and benefits of anything I recommend and I have not encountered a situation where the natural COVID infection provides less risk than vaccination.

Masks. Although the mask mandate has been lifted, you should still continue to wear your mask in places that require or recommend it, especially indoors. These are typically decided based on the risk of gathering people from multiple households of a variety of ages, health risks and vaccination statuses. Keep in mind the relative risk of various environments: Large gathered crowds > small distanced gatherings of multiple households > outdoor distanced activities as an example and continue to layer protections that are reasonable to you. These may include distancing, masks, not touching commonly used surfaces, frequent handwashing, etc..  

So, the Delta Variant… we are highly recommending that you get the COVID-19 vaccine to help protect yourself and others from getting infected. Research has shown that the Delta Variant is more contagious and has a higher transmissibility when compared to other variants. It is not necessarily more or less ”serious” in its ability to cause severe disease, but it tends to carry a higher infectious viral load (your body has to deal with a bigger dose at once) which is more difficult for the immune system. With this info, unvaccinated individuals still remain our biggest concern.

What we know right now is that vaccinated individuals are much less likely to be hospitalized, need ventilators or die if infected with COVID-19. Much like other viruses, our goal is not to guarantee we never get a virus. In fact the role of a vaccine is to quickly neutralize the virus when you are exposed. Our ultimate goal is to guarantee that the virus doesn’t cause long-term problems or death when you do get it and the vaccine is performing well in this way.  

Columbus Health Department COVID-19 and Vaccine information is located here including links to other local health departments if you fall outside of the Columbus area.

Franklin County Public Health Department information can be found here.

Ohio Department of Health COVID-19 Vaccine info is located here including links to local health department information and CDC vaccine-related information for those outside the Columbus/Franklin County area.

Review the tips on making the vaccine the safest and most comfortable possible here.

Watch this video with Dr. Paige and Dr. Robin discussing the latest updates on COVID-19. 

Hope this update is helpful!  Connect with us on social and send questions our way!

Is Allergen Season Here Already?

Yes - Spring has Sprung!

If it seems early to have allergies on your mind, it's not. Tis the season to put viruses to bed and not let seasonal allergies hold you back either. I am seeing a lot of allergy symptoms in the office and it will continue for a bit. This is a little quiz to give some guidance in case you're having mild symptoms you've been wondering about. The symptoms of allergies versus a viral illness (COVID or others) can be tricky to differentiate in early stages. This article has some good information to help tell the difference. Err on the side of caution - if you are having new, unexplained symptoms, do not expose yourself to others (work, school, social) until you run the situation by me please. We're happy to help troubleshoot from day 1!

Treatment for allergies involves avoiding your triggers, but since enjoying the outdoors is a priority too, there are safe, effective options for treatment. In general, over the counter antihistamines are very safe and effective. Benadryl is the classic one, but lasts only for about four hours and tends to cause drowsiness. There are non-sedating formulas that are designed to last all day in the form of Claritin, Allegra, Zyrtec and Xyzal widely available over the counter and by prescription. Though there are no head to head studies, Xyzal tends to be the front runner in the category (least sedating, most efficacious) in my opinion. We often combine these medicines with another type of allergy medicine called Singulair (particularly helpful for sinus congestion and lung effects) and/or medicated nasal sprays (particularly helpful for sinus congestion). Many people can combine these with Mucinex D (or a prescription only sibling) if congestion is particularly bothersome, but ask me first if you have any concerns related to heart conditions, high blood pressure or sensitivity to decongestants. For those interested in a more natural approach to support the immune system in controlling allergies, Natural D-Hist by OrthoMolecular is a great product that we can order at wholesale prices for you.

Shoot us a message if you are interested or have questions!

COVID Vaccine Info

Plans continue to evolve as more vaccine becomes available.  The majority of Americans are eligible to receive the vaccine at this point. Up to date eligibility information can be found here: http://coronavirus.ohio.gov/vaccine  You may not have a choice of which brand of vaccine is available, but I would not recommend delaying the vaccine to wait for a particular brand. You can find a location at https://vaccinefinder.org/.

Vaccine continues to be offered via public health departments, hospital systems and some private industry (pharmacies). A complete list of vaccine providers can be found here: https://vaccine.coronavirus.ohio.gov./

OhioHealth

An appointment is required. Patients are encouraged to self-schedule via their MyChart account with OhioHealth. You will receive a notification when you are eligible. You may also call (614) 533.6999 Monday-Friday 8am-4pm to schedule vaccine appointments. Learn the latest about OhioHelath vaccination efforts on their web site: OhioHealth.com/COVID-19.

Health Departments

Columbus Health Department COVID-19 and Vaccine information is located here including links to other local health departments if you fall outside of the Columbus area.

Franklin County Public Health Department information can be found here.

Ohio Department of Health COVID-19 Vaccine info is located here including links to local health department information and CDC vaccine-related information for those outside the Columbus/Franklin County area.

When it comes time to get the vaccine, there are some things that can make it more pleasant and make the immune response more comfortable...

-Be sure to get a good night's sleep the night before your vaccine. Go into the appt being well-hydrated and having eaten.

-Deep breaths and relaxing before is super helpful!

-Stay to be observed for a full 30 minutes after the vaccine (even if you are told 15).

-Stay extra hydrated the day before and a few days after.  A healthy diet of lots of fruits & veggies are helpful too.

-Movement - helpful to go for a walk a couple of times per day the day of and day after - or any other gentle activity to get the blood pumpin!

-Supplements: From an integrative medicine perspective, there are some protocols that can be helpful.  In general vitamin C, Zinc, Vitamin D, l-lysine and echinacea and elderberry are examples of well-studied supplements.  We stock a supplement wholesale called Viracid that I recommend to taking the day before and a few days after (one pill three times daily). https://www.orthomolecularproducts.com/assets/1/30/OMPI-Viracid_PDN-A2.pdf

If you want to come by and get a packet, happy to provide that or feel free to compare ingredients/prices locally.

-Tylenol and Motrin: Do not take preventively, but you can use them as needed for soreness, headache if needed.

-Extra rest: No need to "just push through". Plan for extra rest, and a good night's sleep (Melatonin 3mg can be helpful if needed).

Vaccine reactions: I would expect your body to have symptoms after you get any COVID vaccine. In creating the immune response that you desire for protection, you may notice feeling more tired, headache, body aches, chills, low-grade fever especially. While inconvenient, these symptoms are not dangerous and are signs that your immune system is getting the "workout" we want in order to create a response to natural COVID infection. My personal experience was a fairly common one. After my first Moderna shot, I had a mild headache and fatigue for about a day. After the second vaccine, I had about 36 hours of feeling tired, headache, body aches, low-grade fever, chills and overall feeling like a wimp. Luckily I listened to myself, rested and woke up feeling wonderful about 36 hours after getting the shot. Be proud of your body for working hard to create those antibodies!

4.14.2021 You may have heard about the pausing of the J&J vaccine due to a concern for blood clots. I want to reassure you that this was done under a preponderance of caution as always should be, but to date there is no indication that the incidence of these blood clots are higher than we would expect in the general population. In fact, given what we know, we would expect in a group of 6 million people to find about 94 cases of blood clots and to date there have been 6 reported. As is typical for what we always see with central venous sinus thrombosis, they occur more in females of childbearing age. All of these cases occurred within three weeks of receiving the vaccine. If you have any questions about how this, please send me a portal/Spruce app message!

Be well!

COVID Vaccine Update 3.2021

Plans continue to evolve as more vaccine becomes available.  The majority of Americans are eligible to receive the vaccine at this point. Up to date eligibility information can be found here: http://coronavirus.ohio.gov/vaccine  You may not have a choice of which brand of vaccine is available, but I would not recommend delaying the vaccine to wait for a particular brand.

Vaccine continues to be offered via public health departments, hospital systems and some private industry (pharmacies). A complete list of vaccine providers can be found here: https://vaccine.coronavirus.ohio.gov./

OhioHealth

An appointment is required. Patients are encouraged to self-schedule via their MyChart account with OhioHealth. You will receive a notification when you are eligible. You may also call (614) 533.6999 Monday-Friday 8am-4pm to schedule vaccine appointments. Learn the latest about OhioHelath vaccination efforts on their web site: OhioHealth.com/COVID-19.

Health Departments

Columbus Health Department COVID-19 and Vaccine information is located here including links to other local health departments if you fall outside of the Columbus area.

Franklin County Public Health Department information can be found here.

Ohio Department of Health COVID-19 Vaccine info is located here including links to local health department information and CDC vaccine-related information for those outside the Columbus/Franklin County area.

When it comes time to get the vaccine, there are some things that can make it more pleasant and make the immune response more comfortable...

-Be sure to get a good night's sleep the night before your vaccine. Go into the appt being well-hydrated and having eaten.

-Deep breaths and relaxing before is super helpful!

-Stay to be observed for a full 30 minutes after the vaccine (even if you are told 15).

-Stay extra hydrated the day before and a few days after.  A healthy diet of lots of fruits & veggies are helpful too.

-Movement - helpful to go for a walk a couple of times per day the day of and day after - or any other gentle activity to get the blood pumpin!

-Supplements: From an integrative medicine perspective, there are some protocols that can be helpful.  In general vitamin C, Zinc, Vitamin D, l-lysine and echinacea and elderberry are examples of well-studied supplements.  We stock a supplement wholesale called Viracid that I recommend to taking the day before and a few days after (one pill three times daily). https://www.orthomolecularproducts.com/assets/1/30/OMPI-Viracid_PDN-A2.pdf

If you want to come by and get a packet, happy to provide that or feel free to compare ingredients/prices locally.

-Tylenol and Motrin: Do not take preventively, but you can use them as needed for soreness, headache if needed.

-Extra rest: No need to "just push through". Plan for extra rest, and a good night's sleep (Melatonin 3mg can be helpful if needed).

Vaccine reactions: I would expect your body to have symptoms after you get any COVID vaccine. In creating the immune response that you desire for protection, you may notice feeling more tired, headache, body aches, chills, low-grade fever especially. While inconvenient, these symptoms are not dangerous and are signs that your immune system is getting the "workout" we want in order to create a response to natural COVID infection. My personal experience was a fairly common one. After my first Moderna shot, I had a mild headache and fatigue for about a day. After the second vaccine, I had about 36 hours of feeling tired, headache, body aches, low-grade fever, chills and overall feeling like a wimp. Luckily I listened to myself, rested and woke up feeling wonderful about 36 hours after getting the shot. Be proud of your body for working hard to create those antibodies!

Be well!

COVID19 Vaccine Update

Plans for increasing distribution of the COVID19 vaccine are rapidly evolving.

While getting the vaccine is a very personal decision, I would encourage the vast majority of you to get it. Those who are high risk for COVID19 complications (more than half the population) and those who are regularly exposed to anyone in this high risk category should especially consider getting the vaccine. The only group of people who are recommended to perhaps not to get the vaccine are those who have experienced severe vaccine-related reactions in the past.

Last week at our monthly Zoom office hours, I talked about the two vaccines and my thoughts on them. You can access the recording of that meeting here to have many of your questions anwered!

Where and When to get the Vaccine!
It looks like starting January 19th we will be able to start making appointments for the COVID vaccine at OhioHealth vaccine clinics. Starting Tuesday, January 19, those 80 years and older, will be eligible for the COVID-19 vaccine. Each week following, the eligibility age increases by five years:
January 25: age 75 and older, and those with specific high-risk conditions
February 1: age 70 and older and school personnel
February 8: age 65 and older.

COVID-19 vaccines will also be offered through other healthcare system clinics, in the local health departments' vaccine clinics and likely in pharmacies too. Those individuals haven't released their plans quite yet - or at least not to me.

Ohio Department of Health COVID-19 Vaccine info is located here including links to local health department information and CDC vaccine-related information.

Columbus Health Department COVID-19 and Vaccine information is located here including links to other local health departments if you fall outside of the Columbus area.

Keep Getting These Emails
Make sure to add drpaige@drpaige.com to your email contacts list to make sure you continue to receive our weekly emails as we will continue to send updates. Keep in mind this email is not monitored for patient questions.

Next week, we will be accepting requests to make COVID-19 vaccine appointments. Please look for our email on Monday January 18th with instructions on the best way to get signed up for the vaccine!

Invite Friends and Family to Get These Updates
If you would like me to update friends and family who aren't current patients, feel free to send this link to them and we will include them in future updates: www.drpaige.com/tips. (The first email will be the COVID19 Tip Sheet.)

How to Make Sure your COVID Vaccine is the Safest and Most Comfortable Possible
When the time comes, keep these things in mind.
The day of:
-Hydrate and eat before you go
-Relax before and after receiving the vaccine. Deep breaths!
-Be monitored afterwards for a full 30 minutes (even if you are told 15!)
-Be proud of yourself! : )
-Continue to hydrate, move your body that day to get blood pumping, sleep well.
-Use tylenol as needed for soreness, but not necessarily as prevention.

The most common normal effects of the immune response are fatigue, soreness in the injection muscle, headache and a low grade fever. Most are very mild and prevented by taking good care of yourself. Rest assured that these are signs that your body is creating an immune response that will be helpful for you in the future.

You'll do great! I'll be back in touch soon!

Best,
Dr. Paige