Rooted Health Integrative Medicine

Eating “healthy” but prone to kidney stones?

Spinach, almonds, and dark chocolate can absolutely be part of a nutritious diet — but they’re also sources of oxalates.

The key isn’t to fear these foods. It’s to understand dose + frequency + your individual risk.

For people prone to calcium oxalate stones, kidney health goes beyond oxalates. Hydration, urinary calcium, citrate, sodium, uric acid, kidney function, diet, and metabolic health can all play a role.

Know your biomarkers. Know your stone type. Understand WHY you’re forming stones.

At Rooted Health, we focus on personalized prevention — helping you understand your numbers and build a plan that makes sense for your body.

Healthy doesn’t always mean unlimited. Personalized health matters.

Save this post & share it with someone who needs to know. 🤍

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Big news in iron deficiency.

The American Society of Hematology (ASH) 2026 Guidelines for Diagnosis of Iron Deficiency updated how ferritin should be interpreted.

For adults, ferritin ≤30 ng/mL is now used as a diagnostic threshold for iron deficiency, with higher thresholds considered in certain clinical situations.

This matters because iron deficiency can exist before anemia develops, and inflammation can make ferritin more difficult to interpret.

A “normal” lab result does not always tell the whole story.

Better information. Better health.

Source: American Society of Hematology 2026 Guidelines for Diagnosis of Iron Deficiency.

Rooted Health Integrative Medicine

Forget six-pack abs. What about the muscles that help keep you moving for life?

Healthy aging isn’t just about living longer—it’s about maintaining the strength, balance, mobility, and independence to keep doing what you love.

Four often-overlooked muscle groups deserve attention:

Gluteus maximus → power for standing, climbing & walking
Soleus → supports walking, stability & the calf-muscle pump
Tibialis anterior → helps lift the foot and supports safe gait
Spinal extensors → support posture, trunk stability & staying upright

The good news? You don’t need complicated workouts.

Walk hills. Take the stairs. Do your calf and toe raises. Strengthen your glutes and back. And most importantly—keep moving.

Because the goal isn’t simply to look strong today.

It’s to still be hiking, traveling, climbing stairs, and living independently decades from now.

Stand more. Sit less. Train for independence, not just appearance.

Rooted in Wellness.

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Your brain deserves proactive care, too.

Healthy brain aging isn’t about one magic supplement. It’s about supporting the nutrients and lifestyle habits your brain relies on every day.

Phosphatidylserine → supports healthy brain-cell membranes, memory, and cognitive function.
Common studied dose: 300 mg/day, often taken as 100 mg three times daily.

Omega-3 DHA → an important structural fat in the brain that supports neuronal membranes and healthy inflammatory signaling.
Common supplemental range: 500–1,000 mg DHA/day. When using a combined fish oil, check the label for the actual EPA + DHA content, not just the total “fish oil” amount.

Alpha-GPC (Choline) → provides choline used to produce acetylcholine, a neurotransmitter involved in memory, learning, and attention.
Common studied dose: 300–600 mg/day, often divided into 1–2 doses.

Supplements are only one piece of the picture. Quality sleep, exercise, nutrient-dense food, healthy blood pressure and glucose, stress management, and social connection remain foundational for long-term brain health.

🌱 Prevent. Optimize. Thrive.
Rooted in Wellness. Rooted in a healthier you.

Educational purposes only. These are general adult dosing ranges used in supplementation and research and are not individualized medical recommendations. Medication use, pregnancy, bleeding risk, medical conditions, and individual nutrient needs should be reviewed with a healthcare professional before starting supplements.

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