January is here. Many people set New Year’s resolutions/wishes and have a hard time sticking to them. They may not be successful because they’ve set unrealistic goals or aspirations, lack motivation, or may not have the knowledge of how to identify and create action steps to be successful. They may also lack the determination to hold themselves accountable to take the right steps that make their resolutions stick. I prefer teaching patients to set healthy outcomes and get really clear on what … [Read more...] about Setting Clear Intentions for Successful Health Outcomes for 2026
The Vitality Doctor
Don’t Ignore Self Care
Self-care is a vital part of good health. It is very important to not ignore the signs that your body gives you to slow down or that something might be off. It requires you to be self-aware, looking at all aspects of the mind, body and spirit. Self-care involves doing activities that may improve your wellbeing and health – mentally, physically and emotionally. Ignoring your own needs can snowball and can create more problems later. If you keep ignoring those signals, something may happen in … [Read more...] about Don’t Ignore Self Care
Seven Simple Steps to Improve Mental Clarity, Reduce Brain Fog
Do you have trouble thinking clearly, focusing or recalling issues? Common causes of “brain fog” are overwhelming stress, lack of sleep, not enough exercise, hormone imbalances, allergies or nutrient deficiencies. It is important to get your thyroid and female or male hormones tested. Lack of focus could be caused by thyroid, adrenal, neurotransmitter or testosterone deficiency. If you are experiencing forgetfulness once in a while and are able to recall thoughts and memories relatively … [Read more...] about Seven Simple Steps to Improve Mental Clarity, Reduce Brain Fog
Focus on Self-Love, Self-Care and Appreciation This Month
February is a time for focusing on love and appreciation. As Valentine’s Day approaches, many people may shift their focus to others and may plan to do more for the ones they love. It is great to show appreciation for them, but don’t forget that self-care is just as important. Show yourself some love and attention like you would a close friend or partner. Many people do so many things for others or may have a lot of responsibilities with work, family or running a household that they often … [Read more...] about Focus on Self-Love, Self-Care and Appreciation This Month
Learning How to Care for Yourself During Breast Cancer Awareness Month
Breast health is an important factor in women’s health, and being aware of any breast changes is essential. Doing regular self-breast exams will allow you to know your breast tissue so that you can detect any changes. Make sure to have your yearly well-woman exam and breast exam by a licensed physician and get a regular breast imaging-mammogram, thermography scans, MRI or breast ultrasound. A baseline is recommended at 35, then yearly after age 40, unless there is a personal or family history of … [Read more...] about Learning How to Care for Yourself During Breast Cancer Awareness Month
Microneedling for Skin Rejuvenation and Hair Loss
As we age, the quality of hair and skin changes. Hair and nails can become thinner, more brittle, and the texture can change. The skin also become thinner with the decline of hormones and collagen depletion that happens naturally with aging. Although there are many causes of hair loss or thinning in adults, it may signify a hormone imbalance, thyroid disorders, mineral deficiencies, cardiovascular, metabolic or autoimmune issues. There may also be a family history of male pattern baldness that … [Read more...] about Microneedling for Skin Rejuvenation and Hair Loss
Considering Hormone Replacement Therapy in Perimenopause and Menopausal Women
Hormone imbalance can happen at any age and stage during life. Women can experience imbalance multiple times throughout their life from the onset of menses, through the fertile years and during pregnancy, postpartum, perimenopause and menopause. Perimenopause This phase of a woman’s life can be frustrating as her hormones are fluctuating and changing. Cycles can become heavier, irregular, infrequent or more frequent as a woman transitions into menopause. Usually, this stage lasts 10-15 years. … [Read more...] about Considering Hormone Replacement Therapy in Perimenopause and Menopausal Women
Hormone Safety Misconceptions: What Your Doctor May Not Know about Hormones
There are so many misconceptions, beliefs and media misinformation about the safety of bio-identical hormone replacement (BHRT) safety in women and men. One of the reasons is the blanket belief that all hormones are bad, when it is the synthetic hormones that have been shown to cause increased risk for cancer, blood clots, stroke and heart disease. The biggest challenge for physicians who decide that all hormones are bad is to see beyond what they are taught in their medical education, from … [Read more...] about Hormone Safety Misconceptions: What Your Doctor May Not Know about Hormones
Boost Your Immune System with Hydrotherapy You Can Do at Home
Hydrotherapy has been used in ancient Greece, Rome and Egypt, and has been utilized for its therapeutic benefits in the United States since the 1800s. Hydrotherapy consists of using various temperatures, pressures and forms of water for health benefits such as reducing pain and inflammation and boosting the immune system. Many physical therapists and doctors may recommend using hydrotherapy for treatment for pain and inflammation. Generally, most people are aware of advice to apply ice to an … [Read more...] about Boost Your Immune System with Hydrotherapy You Can Do at Home
The Vitality Doctor Christina Kovalik Helps Patients Navigate the ‘Hormone Shift’
Growing up in a health-conscious household laid a firm foundation for The Vitality Doctor, Christina Kovalik, but what really sparked her interest in the medical field was when her mom took her to observe a birth when she was 5 years old. “My mom was a childbirth coach and taught classes, so I became interested in the medical field at a very early age. The seeds were planted,” said Dr. Kovalik, who was born and raised in Phoenix. In pursuit of her dream, Kovalik attended Northern Arizona … [Read more...] about The Vitality Doctor Christina Kovalik Helps Patients Navigate the ‘Hormone Shift’
