Resetting Your Health Routine: Your August Guide to Wellness in the Tri-Cities
August marks a season of transition. As kids head back to school and vacations wind down, it’s the perfect time to recalibrate your health routine. At Empowered Health, we use this opportunity to help our patients in Richland, Pasco, and Kennewick reset, refocus, and move forward with intention.
Whether you’re a busy parent, a retiree looking to stay proactive, or someone who just feels a little off, this blog will walk you through 3 core wellness resets for the season—with scientific insight, local recommendations, and even a short self-assessment to get you started.
RESET 1: Reclaim Your Sleep Schedule
One of the most overlooked pillars of health is sleep hygiene—the habits and environment that contribute to quality sleep. During summer, longer days and travel often throw off bedtime routines. But poor sleep affects everything from hormone regulation to immune function.
Scientific Bite: Disrupted circadian rhythms can lead to increased cortisol levels (your stress hormone) and decreased melatonin production, interfering with both deep and REM sleep.
Quick Quiz: Are You Sleeping Well?
- Do you fall asleep within 30 minutes?
- Do you wake up feeling refreshed most days?
- Do you get 7–8 hours of uninterrupted sleep?
- Do you avoid screens and bright lights at least 30 minutes before bed?
- Do you fall asleep and wake up at consistent times?
Results:
- 4–5 yes answers = Your sleep hygiene is solid! Keep reinforcing these habits.
- 2–3 yes answers = Time for some sleep tuning. Small changes could have big impact.
- 0–1 yes answers = Let’s talk. Sleep is a foundational metric for long-term health.
Local Tip: Looking for a natural sleep aid? We love magnesium bisglycinate from Thorne, which we carry at our clinic.
RESET 2: Upgrade Your Nutrition With Prep-Forward Thinking
Nutrition isn't just about what you eat—it's about how you set yourself up for success.
Quote from Dr. Schneider:
“Nutrition is 80% systems and 20% willpower. If healthy food is easy to grab, you’re far more likely to eat it.”
Top 3 Back-to-Routine Tips:
- Pre-cut produce on Sunday nights. Store in glass containers in the fridge.
- Pack a lunch—even if you’re staying home. It eliminates grazing.
- Build balanced plates: Protein + fiber + color + fat = satiety and blood sugar balance.
Research Insight: Balanced meals help control post-meal glucose spikes, which improves energy and decreases cravings later in the day. One study found that including 25g of fiber daily reduced LDL cholesterol (the "bad" cholesterol) by up to 10%.
Local Shoutout: Stop by the Pasco Farmer’s Market (Saturdays through October) for affordable local produce, raw honey, and pasture-raised meats.
RESET 3: Move With Intention
Exercise doesn’t need to mean hour-long gym sessions. The best movement is the one you’ll actually do. Here’s how to reframe fitness this fall:
Dr. Monie’s Movement Formula:
- Frequency: 3–5 days/week
- Duration: 20–45 minutes
- Types: Strength + mobility + cardio mix
Medical Term Explained:
- VO2 Max: A measure of your body’s ability to use oxygen during exercise. Higher VO2 Max is linked to lower risk of heart disease, diabetes, and even Alzheimer’s. Walking briskly or doing short sprints can improve it significantly.
Activity Suggestions in the Tri-Cities:
- Zintel Canyon Trail (Kennewick): Perfect for moderate hikes with great scenery.
- Riverside Park (Richland): Ideal for early morning yoga or meditation.
- Cycle Bar (Kennewick): For a burst of community-driven cardio.
Bonus Section: Spotlight on Galleri Testing
If you're ready to reset deeply, it’s time to talk about proactive cancer screening. Empowered Health offers Galleri testing, a blood-based early detection test for over 50 types of cancer.
Why It Matters: Most cancers show no symptoms in early stages. Galleri can detect subtle DNA signals, improving the chance of early treatment and better outcomes.
Best Candidates:
- Age 50+
- Family history of cancer
- High exposure lifestyle (chemicals, poor air quality, etc.)
Real Patient Quote:
“I didn’t think I was at risk. But Galleri picked up something early. I’m so grateful I didn’t wait.”
Ready to Reset?
If you're feeling the shift in seasons and want to align your health habits with your goals, this is your moment. Join us for a personalized consult, where we look at sleep, stress, labs, and lifestyle to build a plan designed around you.
📞 Schedule an inquiry call with our clinic in Richland to learn how we can support your fall health transformation.
Empowered Health | Root Cause. Real Change. Serving Tri-Cities: Richland, Kennewick, and Pasco, WA
Empowered Health Institute
Why Empowered Health.
Time between patient and physician is dictated increasingly by the health system and insurance reimbursement. At Empowered Health, we take a membership approach to primary care in Tri-Cities that challenges the standard healthcare model.
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