The Juniper & Oak Wellness Weekly
- Dana King
- Oct 10
- 5 min read
Issue 4, October 10, 2025
New & Upcoming...
In ONE WEEK...
Juniper & Oak Wellness Co. is hosting a Healthy Eating Wellness Workshop Thursday, October 16th from 7-8 pm. This month's Wellness Workshop will help you build a solid nutritional foundation to break unhelpful routines and protect your health. You will discover the fundamentals of healthy eating with simple ways to improve your habits. We will untangle confusing health trends and give you the tools to revamp your menu planning. You will learn proper methods for weight loss, i.e. no more restrictive diets! There will be time for a Q&A, so bring those questions!
This Wellness Workshop is perfect for anyone who wants to learn how to prevent disease & use food as fuel in supporting your wellness & longevity! Workshop registration fee $45.00/person.
Let's talk about SLEEP (what your medical provider wants you to know)...
It is hard to beat a good night's sleep. Unfortunately, sleep does not come easy for all of us all of the time. Let's talk about it!
Sleep hygiene or your habits associated with sleep matter. Just as you tightly hold to a bedtime routine for your little ones, you should do the same for yourself.
Here a few beneficial tips:
Wash your sheets once per week and make your bed every day
Use a sound machine or white noise machine
Limit light as much as possible
Remove/hide any visible clocks
Pay attention to your body - what is your cut off time for sugar? caffeine?
Journal prior to bedtime if you have a lot on your mind
Don't engage your brain too close to bedtime i.e. study, start a project, etc.
Exercise daily
If you do wake during the night:
Get up to empty your bladder immediately. The longer you wait, the more awake you become.
Keep your brain "dark". Do not allow yourself to think about your to-do list, worries, etc.
If your brain is a non-stop chatter-box, "take your thoughts captive". Replace them with scripture. My go to is Psalm 23.
There is much talk about how peri-menopause and menopause disrupts sleep. This may be the case for some. However, the above recommendations should always be applied first as they are safe, free, and effective.
If you snore or stop breathing in your sleep go see a medical professional as you need to be evaluated for Obstructive Sleep Apnea (OSA). Bone structure is a determinate for OSA. Don't assume if you are not overweight you cannot have sleep apnea.
Obstructive Sleep Apnea keeps you from sleeping soundly & can be why you wake up feeling unrested. This is your body's "FIGHT or FLIGHT" mechanism at work. While you are asleep & cannot protect your airway, your body will release a steady stream of steroid (cortisol) all night to keep your airway open. If you are working hard to lose weight & the scale doesn't seem to budge, this could be why. It will also affect your body's ability to regulate your blood sugar.
Obstructive Sleep Apnea is detrimental to your health in a number of ways. If you think you may struggle with this or want more information, please check with your primary care provider.
I do not recommend sleep medications. It is better to get to the root of your sleep problems rather than medicating a symptom. All too often, medications end up needing other medications to treat side effects.
OTC sleep options: Melatonin can be taken sparingly, it should not be taken nightly. Lavender essential oil is thought to aid in relaxation & sleep. Magnesium is also thought to help improve sleep. Always check with your PCP first.
To be clear, this information is a scaled back, simplified version of your body's pathophysiology. Every nuance and intricate detail cannot possibly be discussed here.
Also, I am a Board-certified Family Nurse Practitioner who is currently offering Biblical Health & Wellness Coaching. While I cannot "treat" you, I can absolutely help you customize a plan of action to help you improve your sleep and therefore your health.
(As always, this is for informational purposes only. Needs vary from person to person. For goodness sake, use your own discretion & go see your provider!)
What I am loving...
The Bible Project offers FREE resources to help people understand the Bible. Through their website or app, you can access videos, podcasts, classes, & guides. They offer everything from overviews of each book of the Bible to in-depth studies. If you haven't already, checking them out is an absolute must!
I read Corrie Ten Boom's The Hiding Place (with Elizabeth & John Sherrill) this past summer. It is unbelievable what humans feel is justifiable in their treatment of others. Even more unbelievable God's sovereignty and faithfulness!
As it is soup season & I am a soup girl, I thought I would share one of our favorites. For a short period of time we had a subscription to Hello Fresh. Their Lemon-Dill Creamy Chicken Soup was one of our favorite recipes. It frequently makes our weekly menu. Our version is loaded down with way more veggies than the recipe calls for. I had never cooked anything with Creme Fraiche but love it in this soup. You can find it in the cheese section at your grocery store. As an added bonus, Creme Fraiche is a fermented food with aids in digestion and supporting your gut microbiome. You are welcome ;) !
What I have found life-giving this week...
I am prepping my heart for the upcoming Advent season. This sermon from the Bible Project is worth your time.
But GOD!
Listen to me, you descendants of Jacob, all the remanent of the people of Israel, you whom I have upheld since you were born. Even to your old age and gray hairs I am he, I am he who will sustain you. I have made you and I will carry you; I will sustain you and I will rescue you. Isaiah 46:3-4
It is not on you friend.
Grace & Peace,
Dana
If you like receiving the Juniper & Oak Wellness Weekly, perhaps your friends will too!
Please spread the word! by forwarding this newsletter!
*The information contained on this Website and in the Resources is not intended to take the place of medical advice, diagnosis, or treatment from a health care professional. Nothing on this website shall be considered, construed as, or used as a substitute for, medical advice, diagnosis or treatment. Any action taken based on the contents of this Website or the Resources is solely at your own discretion, risk and liability. https://www.juniperoakwellness.co/disclaimer
Comments