Integrative Family Medicine of Iowa - Blog

The Nervous System’s Role in Healing Trauma and Building Resilience

Tue, 07 Oct 2025 06:00:00 GMT

Dr. Nellie Keys

Doctor of Chiropractic (DC), Network Spinal

I want to take this time to explain what people mean when they say “trauma lives in the body”. Trauma isn’t just a memory — it’s a whole-body experience that can reshape how your nervous system operates and how you respond to the world around you.

Your nervous system is your body’s command center. When you go through stress or trauma, your system doesn’t simply “move on” when the moment passes. Instead, it stores the memory of that event — not just in your brain, but in your muscles, fascia, and wiring. This is your body’s way of keeping you safe.

The Nervous System’s Role in Trauma
Your nervous system is the system that determines whether you feel safe and connected or stuck in survival mode.

It has two main branches:

Sympathetic: Activates fight-or-flight — your “gas pedal” when you need to respond to danger.
Parasympathetic: Activates rest, repair, and digestion — your “brake pedal” that helps you calm down and recover.

In a healthy system, these two branches stay in balance. After stress passes, the parasympathetic branch signals the “all clear,” helping your body return to a calm baseline.

But when trauma hits — whether it’s a single overwhelming event or stress that builds up over time — the sympathetic system fires hard. If the parasympathetic reset doesn’t fully engage, your body stays partially stuck in survival mode, even after the danger is over.

The “Big Three” Stressors
In chiropractic school, I learned that there are three major categories of stressors that load the nervous system. These are often called the “Three T’s”:

Thoughts (Emotional/Mental Stress): Worry, negative self-talk, relationship struggles, grief, and mental overload.
Toxins (Chemical Stress): Poor diet, alcohol, medications, pollution, and chronic inflammation.
Traumas (Physical Stress): Accidents, injuries, repetitive strain, surgeries — even small “microtraumas” like poor posture.

Any one of these stressors can push the nervous system toward dysregulation, but it’s often the accumulation of all three that tips the scale.

The Science of Nervous System Loops
When stress or trauma isn’t fully processed, it doesn’t just disappear — your nervous system “records” it. The same stress response can start to replay on a loop, even when there’s no real danger.

Here’s what that looks like:

Trigger: Your brain detects a real or perceived threat.
Activation: Your sympathetic nervous system fires — heart rate rises, muscles tense, digestion slows.
Incomplete Reset: The parasympathetic “brake” never fully engages to signal “all clear.”
Patterning: The body wires this stress response as the “new normal.”
Looping: Even small future stressors can re-activate the same response, keeping you in partial fight-or-flight.

Over time, these loops can impact sleep, digestion, immune function, focus, and mood — leaving you feeling like you’re always “on edge.”

Signs Your Nervous System May Be Stuck

Feeling anxious or easily overwhelmed
Trouble relaxing or falling asleep
Overreacting to small stressors
Feeling disconnected or “shut down”
Chronic muscle tension (neck, shoulders, jaw, back)
Brain fog or trouble focusing
Feeling tired even after rest

Practical Ways to Build Nervous System Resilience
You don’t have to wait for an appointment to start supporting your nervous system. Here are daily habits that can help regulate and strengthen it:

Network spinal: a gentle, precise form of chiropractic care that helps your nervous system release stored tension and learn new, healthier patterns.
Breathe with Intention: Slow, diaphragmatic breathing activates the parasympathetic system.
Gentle Movement: Walking, stretching, or yoga release stored tension.
Grounding Practices: Spend time barefoot outdoors, take a warm bath, or pause to notice your breath.
Mindfulness & Reflection: Journaling or meditation calm the brain’s alarm system.
Nourish Your Body: Choose whole, nutrient-dense foods and stay hydrated.
Prioritize Connection: Safe, supportive relationships regulate the nervous system.
Protect Your Sleep: Consistent sleep and wake times help reset your system daily.

The Network Spinal Approach:
Network Spinal is a gentle, evidence-based approach to chiropractic care that focuses on the nervous system. Instead of high velocity adjustments, it uses light, precise contacts along the spine to help the body notice where it is holding tension or running an outdated stress pattern.

The goal isn’t just to make something “move” — it’s to teach the nervous system how to self-regulate. Over time, people receiving care often notice not only less pain or tension, but a profound sense of calm, better sleep, and more emotional balance.

Once the nervous system begins to recognize these stored patterns, it can start to reorganize itself:

Interrupting the Loop: The system shifts out of chronic survival mode.
Reorganizing the Pattern: The stress response becomes more efficient and adaptive.
Resetting the Baseline: Calm becomes the new “normal,” rather than fight-or-flight.

With consistent care, this process builds resilience — the ability to handle life’s challenges without being thrown off course. Benefits of a more resilient nervous system can include:

Greater Stress Tolerance: Challenges don’t feel as overwhelming.
More Energy: Chronic tension stops draining your system.
Faster Recovery: You bounce back more quickly after stress.
Better Emotional Range: You can respond with clarity instead of reacting automatically.
Deeper Presence: Connection with yourself and others feels easier.

Supporting your nervous system in these small, daily ways can make a big difference in how you feel — and create a foundation for lasting resilience.

When people say “trauma lives in the body,” this is what they mean — that stress, trauma, and life experiences are stored in the nervous system and can continue to shape how we feel and respond.

The good news is that your body can learn new ways to respond. With the right support and tools, you can teach your nervous system to complete those old stress cycles, release stored tension, and create a new, calmer baseline.

You don’t have to stay stuck in survival mode. Your body already holds the blueprint for healing — and now you know how to help it follow that path.

Learn More about Dr. Nellie➔

The School Germ Season Survival Guide: Immune Boosts, Brain Fuel & Stress Relief

Tue, 30 Sep 2025 06:00:00 GMT

Emma Ross

ARNP, FNP-BC, Family Practice

Learn More about Emma➔

Back-to-school season is an exciting time, but it can also be stressful for kids and parents alike. The transition often means busy schedules, new routines, and exposure to germs, all of which can challenge your child’s health and focus.

The good news? With a few integrative wellness strategies, you can help your child get through the school year strong, focused, and resilient both physically and emotionally.

Here’s how to support your child’s immune system, brain health, and stress management this school year.

Boost Immunity Naturally
When kids head back to school, their immune systems face constant challenges from classroom germs to the stress of a new routine. Supporting their immunity isn’t just about avoiding illness; it’s about helping their body respond efficiently and recover quickly.

Here are key ways to naturally strengthen your child’s immune defenses:

1. Prioritize Quality Sleep
Sleep is the ultimate immune booster. During deep sleep, the body produces cytokines — proteins that fight infection and inflammation. Without enough rest, your child’s ability to fend off viruses and bacteria decreases.

Goal: 9–12 hours of sleep per night (depending on age)
Tips: Maintain consistent bedtimes, create a calm bedtime routine, and limit screens before sleep.

2. Nutrient-Rich, Immune-Boosting Foods
Certain nutrients play a starring role in immune health. Focus on:

Vitamin C: Found in citrus fruits, strawberries, bell peppers, and broccoli, it supports white blood cell function.
Vitamin D: Critical for immune modulation. Natural sun exposure is best, but supplementation may be necessary in fall/winter.
Zinc: Vital for immune cell development. Sources include pumpkin seeds, nuts, beans, and whole grains.
Probiotics & Prebiotics: A healthy gut microbiome trains and regulates the immune system. Include fermented foods like yogurt, kefir, or sauerkraut, and prebiotic fibers from garlic, onions, and bananas.

3. Hydration
Water helps flush toxins and supports all bodily functions, including immunity. Encourage your child to drink water regularly throughout the day.

4. Hand Hygiene & Healthy Habits
Teaching proper handwashing technique is one of the simplest and most effective ways to prevent infections. Encourage:

Washing hands with soap for 20 seconds before eating and after using the bathroom
Avoiding touching the face with unwashed hands

5. Stress Management
Chronic stress can suppress the immune system by increasing cortisol levels. Simple mindfulness exercises, breathwork, or regular physical activity can lower stress hormones and keep immunity strong.

Fuel Focus & Brain Health
A nourished brain is essential for learning and concentration.

Balanced Meals: Include protein, healthy fats, and complex carbs to stabilize blood sugar and sustain energy through the school day.
Omega-3 Fatty Acids: Found in fish, flaxseed, and walnuts, omega-3s support brain development and cognitive function.
Limit Sugary Snacks: High sugar can cause energy crashes and worsen mood swings.
Mindful Mornings: Try a calming breakfast routine with your child to set a focused tone for the day.

Manage Stress & Build Resilience
New teachers, classmates, and expectations can feel overwhelming.

Create Consistent Routines: Regular bedtimes, homework times, and downtime foster security.
Teach Breathwork or Simple Meditation: Even 5 minutes of deep breathing can reduce anxiety.
Encourage Movement: Physical activity helps regulate mood and reduce stress hormones.
Open Communication: Create a safe space for your child to express worries or excitement.

By focusing on immune support, brain-fueling nutrition, and stress relief, you’re giving your child tools to thrive all year long. And if those pesky viruses or bacteria manage to sneak through despite your best efforts, don't worry we're here to help!

Protecting Middle Schoolers Online: Spotting Risks, Having Hard Talks, and Teaching Bodily Autonomy

Tue, 23 Sep 2025 16:00:00 GMT

Sarah Lee

Chief Medical Officer & Cofounder of IFM

Learn More about Sarah➔

Middle school can be an exciting and challenging time. Kids are exploring independence, friendships, and their own identity—but they’re also at one of the highest-risk ages for online exploitation.

There have been kids from our community in recent months that have been exploited and abused. It seems like every week we are seeing another story on the news about kids that have fallen into these dangerous situations. For myself, as a mom who didn’t grow up online gaming and without social media, it can be VERY challenging to figure out how to talk to my kids about these sensitive topics!

Understanding why this age group is vulnerable, what signs to watch for, and how to talk to your child about their safety can help protect them from predators who use the internet to take advantage of kids.

Why Middle Schoolers Are at High Risk Online

Increased Online Freedom – Many have their own devices, more privacy, and less parental oversight than in elementary school.
Desire for Social Approval – At this age, peer acceptance is extremely important. Predators exploit this by posing as “friends” or “romantic interests.”
Limited Critical Thinking Skills – Kids may not fully understand manipulation, grooming, or long-term consequences.
Curiosity About Relationships and Sexuality – Natural developmental curiosity can be targeted by predators in private chats or on gaming platforms.
Trust in Authority Figures – Many middle schoolers assume adults or older teens they meet online have good intentions.

Signs Your Child Might Be Targeted or Groomed Online

Sudden secrecy about devices or online activity
New “friends” they refuse to talk about
Emotional mood swings after being online
Withdrawing from family and real-life friends
Receiving gifts, money, or items you didn’t provide
Talking in language or about topics unusual for their age
Deleting messages or social media accounts unexpectedly

What to Talk to Your Kids About to Prevent Exploitation

Never share personal information (full name, school, address, or location tags).
Recognize grooming behaviors: excessive flattery, offers of gifts, or requests to keep secrets.
Photos and videos are forever – even if sent privately.
You will never be in trouble for telling a parent or trusted adult if someone online makes them uncomfortable.
Friends in games and social apps may not be who they say they are—even if they seem “nice.”

Teaching Bodily Autonomy and Age-Appropriate Vulnerability Talks
Bodily autonomy means that your child is the boss of their body, and they have the right to say “no” to unwanted touch, attention, or interaction—both in-person and online. This needs to be paired with age-appropriate honesty about the reality of their vulnerability:

Acknowledge their growing independence while explaining that predators take advantage of trust.
Avoid shame-based language—focus on empowerment and safety.
Use clear, direct terms for body parts and boundaries so nothing is misunderstood.
Explain that someone asking for private images or talking about sexual topics with them is always in the wrong—no matter their age or gender.

Short Example of an Age-Appropriate Conversation
Parent: “I know you’re meeting new people online in games and apps. Most people are fine, but some pretend to be your age when they’re not, just to trick kids. If anyone ever asks you for a picture, talks about private parts, or makes you feel weird—even if they seem nice—I want you to tell me right away. You won’t be in trouble. It’s my job to keep you safe, and I’ll always believe you.”

This type of conversation:

Sets a clear boundary
Reinforces trust and safety
Removes fear of punishment

Quick Checklist for Parents
Device & App Oversight

Keep devices in common areas during homework and bedtime
Regularly check privacy settings on apps, games, and social media
Know which apps/games your child uses and how they work

Behavioral Red Flags

Sudden secrecy about online activity
New friends they won’t introduce
Mood changes linked to device use

Conversation Starters

“Has anyone online or in person ever made you feel uncomfortable?”
“Do you know what grooming is and why it’s wrong?”
“If someone asks for private information or a photo, what would you do?”

Safety Rules to Reinforce

Never share personal info or location
Don’t meet online friends in person without a trusted adult present
No secret conversations with people they’ve never met in real life

Trust & Communication

Remind them they won’t get in trouble for telling you
Believe them and take action immediately if they share a concern

Understanding ADHD Beyond “Low Dopamine”: How focus, motivation, and treatment really work

Tue, 16 Sep 2025 16:30:00 GMT

Dr. Danielle Fitch

DNP PMHNP-BC, Psychiatry

Learn More about Danielle➔

When most people think about ADHD, they picture a “dopamine deficiency.” The truth is more complex. People with ADHD do not necessarily have less dopamine. Instead, their brains regulate dopamine differently.

Dopamine is a brain chemical that drives motivation, reward, and attention. In ADHD, dopamine does not flow efficiently in key pathways. That means routine tasks like laundry, paperwork, or homework can feel exhausting or impossible, while stimulating activities such as video games or scrolling social media are highly engaging.

This explains the paradox of ADHD: craving stimulation while struggling with everyday responsibilities. It is not laziness or lack of willpower. It is how the ADHD brain is wired.

How Stimulant Medications Help
Stimulant medications such as Ritalin, Adderall, and Vyvanse help fine-tune dopamine and norepinephrine signaling in the brain. Rather than creating an artificial “high,” they bring these brain chemicals closer to a functional balance.

When that balance is restored, the brain can:

Stay on task
Regulate emotions
Control impulses
Feel motivated by daily activities

Short-acting stimulants (3 to 5 hours) provide quick relief and are easier to adjust. Long-acting versions (8 to 12 hours) give steady coverage throughout the day, which can be especially helpful for work, school, or managing a busy household.

The right medication plan is different for each person. Often, it takes some trial and adjustment with a provider to find the best dose and duration.

Why Medication Is Just One Part of ADHD Treatment
Medication is often the most effective starting point, but it is not the only solution. ADHD benefits from a full toolbox of strategies that support brain health and emotional regulation.

Ways to naturally support dopamine regulation include:

Movement: Regular exercise increases dopamine and sharpens focus.
Nutrition: A high-protein diet helps stabilize brain function.
Sleep: Consistent rest restores the brain’s ability to self-regulate.
Structure: Routines reduce the mental load of constant decision-making.
Therapy and coaching: Behavioral strategies, reward systems, and therapy strengthen focus and executive function.

Think of medication as the foundation. It helps the ADHD brain reach a place where new habits can stick. Over time, those routines may reduce the need for higher doses or, for some people, medication at all.

ADHD Care in Iowa: The Bottom Line
ADHD is not about being unmotivated. It is about a brain that processes reward and attention differently. Stimulant medications can be life-changing, but the best outcomes happen when treatment is combined with lifestyle support.

At Integrative Family Medicine of Iowa, we provide ADHD treatment in West Des Moines that blends medication management, lifestyle guidance, and compassionate support. Our providers take time to understand your unique needs and create a plan that fits your life.

If you or your child are struggling with focus, motivation, or emotional regulation, schedule an appointment with our team. We are here to help families across the Des Moines metro find lasting strategies for ADHD care.

Book now ➜

Embracing the Cycles: Connecting Lunar Phases and Menstrual Health

Tue, 09 Sep 2025 17:00:00 GMT

Dianna O'Neill

ARNP, FNP-BC, Women's Health

Learn More about Dianna➔

As an integrative women's health nurse practitioner, I continually seek ways to empower women with knowledge about their bodies. One of the most fascinating connections I have discovered is between the lunar cycles and our menstrual cycles. Both follow distinct rhythms that can profoundly influence our physical, emotional, and spiritual well-being. Understanding these connections can help you align your lifestyle with nature, enhancing your health and vitality.

The Lunar Cycle and Menstrual Cycle: A Harmonious Connection
The lunar cycle spans approximately 29.5 days, comprising various phases:

New Moon
Waxing Crescent
First Quarter
Waxing Gibbous
Full Moon
Waning Gibbous
Last Quarter
Waning Crescent

Remarkably, the average menstrual cycle also falls within a similar timeframe, typically ranging from 21 to 35 days. This synchronicity suggests that women may be naturally inclined to align their menstrual cycles with the lunar phases.

Energies of the Full Moon vs. New Moon Menses

Full Moon Menses
Menstruating during the full moon is often associated with heightened energy, vitality, and emotional intensity. The full moon symbolizes abundance, illumination, and release. Women who experience their menses at this time may feel more empowered, creative, and confident. It is a fitting time for introspection and reflection, allowing for the release of old patterns and the setting of intentions for the next cycle.

Practical Tips for Full Moon Menses:

Embrace Your Energy – Engage in creative pursuits such as art, writing, or initiating new projects.
Reflect – Dedicate time to journaling or meditation. Focus on what you wish to release and what you hope to manifest.
Connect with Community – Consider participating in social gatherings or group activities that inspire and uplift you.

New Moon Menses
Conversely, menstruating during the new moon is associated with introspection, stillness, and renewal. The new moon represents new beginnings and opportunities for change. Women who bleed during this phase may feel drawn toward self-care, nurturing, and rest. This is an excellent time to set intentions for the upcoming cycle and engage in personal reflection.

Practical Tips for New Moon Menses:

Prioritize Rest – Allow yourself to rest and recharge. Opt for gentle activities such as yoga, walking, or quiet time at home.
Set Intentions – Use this reflective period to journal your desires and intentions for the coming month.
Cleanse and Purify – Consider herbal teas, light meals, or gentle detox practices that support your body’s natural rhythms.

Practical Lifestyle Tips for Alignment
To live in alignment with both your menstrual and lunar cycles, consider the following strategies:

Track Your Cycles – Use a planner or digital app to track your menstrual cycle alongside the lunar phases. This helps build awareness of your body's patterns.
Honor Your Body’s Needs – Adjust your lifestyle and activities according to your cycle. During menstruation, emphasize rest and self-care; during high-energy phases, pursue creative or social endeavors.
Mindful Nutrition – Tailor your diet to your cycle phases. For instance, you may prefer lighter foods during the follicular phase and more grounding, nourishing options during the luteal phase.
Meditate with the Moon – Incorporate lunar-themed meditations, focusing on each phase's symbolic meaning and how it relates to your cycle.
Create Sacred Rituals – Develop personal rituals aligned with both your menstruation and the lunar cycle, such as lighting a candle during the new moon or engaging in a full moon reflection.

Conclusion
Understanding the connection between lunar cycles and menstrual health opens a gateway to deeper self-awareness, empowerment, and holistic well-being. By honoring these cycles, you embrace your authentic feminine energy and foster a harmonious relationship with your body and the natural world. Let each lunar phase guide you in nurturing yourself, setting intentions, and celebrating the beauty of your unique rhythm.

While there are currently no definitive studies proving these connections, there is observational support, and more research is certainly warranted. I encourage you to begin tracking your menses in relation to the lunar cycles. We are more connected to the cosmos than we have been led to believe. I hope you are able to honor your menses, explore the connection to the lunar cycles, and realize that everything and everyone is interwoven in this web of life.