Who loves the smell of a candle burning?
I must admit I do, but here's something to know: I'm picky about my candles, and actually, with most scents in my home. The fragrances that burn off in a candle, or a scentsy pot, or an air freshener (like a Glade plug-in) definitely smell good, but can have negative impacts on your health. 
If you struggle with headaches, sinus issues, or respiratory problems, assess the scents in your home. Burning a candle of paraffin wax releases volatile organic compounds into the air, like acetone, benzene, and tuolene. These are known carcinogens. The burning can also release particulate matter into the air. If you still want to burn candles, choose ones that are made with beeswax, soy wax, or other plant based waxes. 
If you want to switch from air fresheners or scentsy pots, try a diffuser with different blends of essential oils! The beauty of using a diffuser is that you get to pick the scent and mix it up whenever you want. You may have noticed we have several diffusers around in the office and have smelled different blends that Aimee usually whips up! Questions about diffusers, oils, candles, or scents in general? Let us know!

In health and wellness,
Dr. Morgan

What is another easy way to make a swap in the chemicals in your home? Your laundry soap! You wear your clothes all day long and the chemicals on the materials can leach into your skin (ever buy a new pair of blue jeans and end up with colored legs?). What you are washing your clothes, bedding, towels, in matters! 
The sulfates, phenols, oxylates, bleaches, surfactants, distillants, and brighteners in the soaps can be toxic to your skin. This also goes for fabric softeners and dryer sheets. Your skin absorbs these chemicals. Sometimes in the office, if a kiddo is struggling with a rash, we recommend switching out laundry soaps. It doesn't matter if you don't necessarily have sensitive skin, all of us absorb chemicals through our skin. 
Why does this matter? Because quality ingredients matter! Your body must adapt to all the stressors you encounter on a daily basis, whether physical, chemical, or mental. An overwhelm of stress leads subluxations developing in your nervous system as your body struggles to adapt to the stress input. An overwhelmed nervous system cannot function properly, and leads to us feeling symptoms as our body attempts to communicate with us to change our ways.
Here in Missoula, KeliGreen is a laundry soap company with a mission to provide "healthy, safe, and effective biodegradable soap whose sole purpose is to clean your clothes while leaving no trace behind." You can find the soap at The Good Food Store, Orange Street Food Farm, Missoula Community Food Co-op, and Missoula Fresh Market. Check it out and let us know what you think!

In health and wellness,
​Dr. Morgan

What is the load of the chemical stressors in your life? It can initially be overwhelming to consider all of the difference products you use on a daily basis, but one swap at a time is easy enough to do, and your health will thank you for it!
Deodorants and anti-perspirants are a commonly used product, but it is important to consider the quality of the ingredients in your deodorant. Is there aluminum? Sulfates? Parabens? Fragrance? Your skin is highly absorbent and the things you put on your skin get pulled into your body. Your armpit is close to lymphatic tissue and breast tissue. Aluminum is a known neurotoxin. Applying a deodorant with aluminum in it means your body is absorbing that metal in and it is going into the lymph and breast tissues. Obviously, it is a very minute amount but it adds up over time. Sulfates, parabens, and fragrance are known toxic chemicals as well. The sticky thing with fragrance is that companies don't need to disclose what makes up their specific fragrances; they are only required to label that they are using fragrance (this also goes for natural flavoring labels on food, but that's for a different conversation). 
Swapping out your deodorant is a super easy way to decrease the chemical stressors in your home. Coming Up Rainbows is a local business that makes a great deodorant with quality ingredients and no harsh chemicals. You can find Erika, the maker, on Instagram @cominguprainbows or find her products at some of the local grocery stories, like Orange Street Food farm. 

In health and wellness,
​Dr. Morgan

While winter definitely is still lurking around, there is no denying that the seasons are changing once again and the cycle of life continues. There is something fresh and awakening about the springtime. Yes, I know it comes with mud and brown grass, but there is no denying how amazing it is to experience the smells and warmth on a spring day when all the birds are trying to out-sing each other. 
After having lived in California for a few years, I really missed having seasons. Sure 75 degrees and sunny year round has its perks but the rhythm of the seasons has a role in my life. Each season brings new possibilities with it. Spring is a time of planting and growing, both literally and figuratively. 
We usually think of New Years and Jan 1st as a time to start new goals, but what about in the spring? Tap into the fresh start of a season to set some new goals. Where do you want to be at in 3 months from now, physically and mentally? 
We are here to support you in your endeavor to reach your goals!

In health and wellness,
​Dr. Morgan

Let's talk about some posture habits. Specifically while on your phone, at your desk, and riding in your car. 
While on your phone, mindfully hold your device up to eye level. Hunching or leaning forward pulls your head forward over your shoulders. This puts strain on the muscles on the front and back of your neck, as they work to stabilize the weight of your head. For every inch forward your head is, it increases the strain on those muscles by about 30%. One quick way to see how your posture habits are affecting your head is to take a photo from the side of your head and shoulders. Your ear should be over your shoulder. How far forward is your ear over your shoulder?
Next up, what is your desk set up like? What is your chair like? Where is your computer at? Make sure your chair is supporting an upright posture and you aren't getting in a slumped posture. You can get stands for your computer screen or laptop that bring it up to eye level so that you aren't leaning forward. Work ergonomics are important, especially if you are spending hours at a desk every single day.
Let's talk about riding in car. Especially if you have a long commute or spend time driving around for work, it is important that your seat is set up properly for you. Lumbar support pillows can help with this. If you tend to keep your wallet or phone in your back pocket, take them out so that you aren't sitting unevenly in your seat. If you can, keep an eye to see when you get tired or stiff during a drive. Get out and stretch. Walk around for a minute or two. 
Your posture is a micro-physical stressor on your body. Posture awareness is one easy way to reduce the stress on your body!

In health and wellness,
Dr. Morgan

If you've been around the office long enough, you've heard us talk about diaphragmatic breathing. This kind of breath focuses on breathing into your belly, using the muscles of your core to inhale and exhale. This is an intuitive breath to us when we are babies, but as we get older and sit more frequently, we lose the integrity in our core and begin to breathe into our chests. 
Diaphragmatic breathing is an excellent way to begin to retrain your core muscles. It is the first step in a series of exercises called functional progressions. Functional progressions build the integrity and strength in your core. This helps with trunk stability, which in turn helps with your ability to balance, coordinate, and do anything really that involves your core muscles (which is basically every moment).
The functional progressions walk you through the movements that a baby does to get from laying on their back to walking in about 12 months. Think of their belly breathing which becomes rolling over to propping up on their side and then their hands and knees, then crawling, pulling themselves up on furniture, and then walking. This core stability is what allows a toddler to have an impeccable squat posture. 
So, you can either search BIRTHFIT Functional Progressions on YouTube (shout out to BIRTHFIT, the company who has developed this video series and put thousands of hours into researching and teaching functional movement) or ask Dr. Liz or myself to walk you through the exercises. Here's to a strong core and impeccable squat!

In health and wellness,
Dr. Morgan

Quite often we hear from our clients that they "slept wrong" last night. Unless you had an alcohol-induced sleeping position, you likely didn't sleep in an incorrect posture. Here's why: sleep is when restoration and healing happens. During the day you are up and about, moving around, using energy. When you are laying down resting, your body can now use that energy to pay attention to the areas in your body that need healing. 
Think of it like this: you have a great workout but you know the next morning you're going to wake up sore. This is because during the night your body healed those microtears in the muscles from your workout and so you wake up feeling sore. The soreness slows you down and prevents you from re-tearing those muscles. 
If you wake up stiff, consider your stressors the past couple of days, physically, chemically, or mentally. Your body is likely adapting to that stressor/s. So instead of blaming your pillow next time you wake up stiff and sore, think about your life circumstances and maybe there is an answer there instead!

In health and wellness,
​Dr. Morgan

We're kinda biased around here, but if you're in Missoula MT and looking for a gym to workout at then MontanaFit is the place to be. 
They strive to unleash the inner athlete inside all of us, and focus your training on any specific goals you may have. From running Spartan races, losing weight, building strength or just being fit and healthy to keep up with your kids/grandkids, the small group classes are tailored to your level of fitness.
They take the guesswork out of improving your fitness and getting stronger. You will also be a part of a fun and supportive community that will keep you motivated and challenged. Rather than a chore to check off your list your fitness routine will become something to look forward to. With your improved strength, confidence, and energy you will set a great example for those closest to you and be able to excel in all areas of your life. 
Walking into a new gym, learning new movements, and working out with strangers can be daunting, but the experienced team at MontanaFit meet you where you're at and work to make your experience one that is FUN! 
To get started they offer a free consultation and tailor the starting experience to your fitness level and knowledge of foundational movements. Why not check them out today?
Check them out HERE and follow them on IG: @montanafitgym

Kelly McGonigal is a researcher who has studied the effects of our behaviors. In particular, she did a study where they had participants do a power pose for a few minutes and then studied before and after spit samples. What they found was an increase in biomarkers after the power pose, indicating the body recognized a stressor and was mounting a response. In short, the power poses were increasing the participants confidence and ability to take on the stressor. How amazing is that?
So, take a look at your own posture. Are your shoulders up and back or are they hunched and forward? Is your head up above your shoulders or is your head forward? Are your arms rotating in front of your chest and abdomen or are they out on the side? 
A flexed forward posture is recognized by the body as a defensive posture. When you are in a state of defensiveness, your body responds accordingly to protect you. When you are in an upright and confident posture, your body recognizes that you do not need to be in protective mode and can relax in your surroundings. 
Your posture affects your physiology. You know the fake it til you make it concept? You can literally trick your brain into thinking you are feeling positive and confident. Give it a try next time you are in a stressful situation!

In health and wellness,
Dr. Morgan