Bone health often goes unnoticed until a fracture happens, but the most important window for prevention opens before and during the menopausal transition. Bone loss accelerates dramatically around your final menstrual period, and your bone density entering menopause is the single biggest predictor of future osteoporosis risk. Waiting for the standard age-65 DXA scan means missing the years when intervention matters most. Using DXA, TBS, and FRAX together, we can measure how much bone you have, its quality, and your individual risk, then build a prevention plan that fits you. Men, transgender, and gender-diverse patients face their own bone health considerations too, so let's assess your risk and act early.

Why do cold symptoms often feel worse at night? In this short video, Dr. S explains how your body’s natural rhythms shift during sleep and why that can intensify symptoms like congestion, sore throat, and coughing. As nighttime hormones change, the immune system increases its inflammatory response to help fight infection. While this process supports healing, it can also lead to more noticeable discomfort when you lie down to rest.

Dr. S also shares simple, supportive strategies—including warming socks and garlic-ginger tea—that can help ease symptoms while your body does the important work of recovery.

As winter settles in—with its shorter days, damp air, and long evenings—Dr. Nettie invites you to step outside with her, even just for a few minutes. In this quiet walk through a winter evening, she reflects on how our bodies and moods respond to the season, and why gentle movement and time outdoors matter more than we often realize. Winter may call us inward, but it doesn’t ask us to disappear. There is still life, beauty, and vitality in the dark, and our bodies benefit from meeting it—one step, one breath, one small choice at a time. Whether it’s a brief walk, a pause to notice the air on your skin, or simply opening the door and letting the world in, these moments support your health, lift your mood, and remind you that you’re allowed to care for yourself, even when it’s cold and gray. You don’t need to do everything—just start where you are. Every bit of movement counts, and you are worth the effort.

Dancing is a fun and uplifting way to boost your health! It improves flexibility, balance, and heart health, while increasing blood circulation by engaging large muscle groups in rhythmic movement—this helps deliver oxygen and nutrients to tissues, remove waste, and regulate blood pressure. Dancing also boosts energy and mood by releasing endorphins, which relieve pain and promote well-being, and stimulates neurotransmitters like dopamine for motivation and oxytocin for social connection. 

In this presentation, Dr. Betz reviews the latest research on exercise and osteoporosis, highlights risky movements to avoid in order to help prevent fractures, discusses balance exercises, and shares tips on preparing for strength training. The video is packed with valuable insights for individuals of all ages.

Learn how to make two wholesome recipes—hearty seeded crackers and roasted carrot hummus—that are not only delicious but also designed to support healthy digestion. [Includes video]

In this video, we’ll show you how to make a simple yet nourishing salad that’s perfect for the cooler months. [Includes video]

We celebrate the peak of summer with a Refreshing Cucumber Gazpacho, perfect for balancing the heat of the season. [Includes video]

Discover how to transform bitter greens into a tasty delight! [Includes video]

This recipe highlights the healing qualities of nettles in a vibrant raw pesto, perfect for nourishing the body during the autumn and winter months. [Includes video]

Dr. Sacksteder was recently interviewed on the podcast NPR Lifekit talking about her love of salads. And she offered a great recipe “Dr. Sacksteder’s Bowl of Life Salad” Go ahead and listen, then make the salad!

As we all know, we are in a middle of heat wave. More than ever hydration for the whole body is important. Electrolytes through food and liquids can add some zip to your energy and brain today and beyond.

Anti-inflammatory foods are important additions to our everyday diets. They not only help our bodies regulate inflammation, but they can also add some extra color to our plate. Incorporating color into our diets can provide benefits beyond digestion in the form of color therapy as well.

As we all settle into autumn, thoughts of how we can boost our own bodies natural immunity may be crossing your mind. Here are five immune modulating foods you can find at any supermarket. Included in this post is a fabulous recipe for fire cider, a simple immune boosting tonic you can make with several of these ingredients.

Vegetables are good for our health! True statement, but why? Understanding the why can sometimes help us to take action. Vegetables provide vitamins, minerals, antioxidants, fiber, flavor and color to our diet. In particular, Cruciferous vegetables are rock stars in part because they support detoxification and glutathione production.

Warming and nutritive herbs make powerful allies for the winter season! It is this time of year where the body begins to slow down looking inward in order to heal what lies deeper within. This winter tonic tea invites both introspection and quiet solace within each sip, with notes of earthiness and spice. Watch the video above for a closer look into how to brew your own winter tonic tea using common pantry spices!

Many Americans are at risk for vitamin D deficiency. Groups at risk include African Americans and Hispanic adults, >65 yo, smokers, obese, malabsorption syndromes and non milk drinkers. Foods high in vitamin D include fish (salmon, mackerel, sardines) milk and portabella mushrooms although supplementation if often needed to obtain optimal therapeutic levels.

During the coldest time of year, this stew with warming herbs, root vegetables, and a delicious broth will keep you cozy. Enjoy!

Here are some helpful tips from Dr. Sacksteder to support your immune system for optimal health.

The following is to provide information regarding RNHC policies and additional resources to help keep you and your family informed and safe.

It is important that we all take personal responsibility to prevent the spread of this virus.