Stressed out? Worried? Anxious?  With all that is going on in our world right now, it is no surprise that stress and anxiety are on the rise. But did you know that all that stress can greatly weaken your immune system and reduce your ability to fight off infections? Research has shown one’s state of mind affects one’s state of health. And that extra Vitamin C you’ve been taking may be counteracted by all that extra worry!

But what can we do about it? Simply- take a deep breath! Just a few minutes a day of mindful breathing or meditation can greatly increase stress resilience and boost your immune system. For many of us mindfulness and meditation feels foreign and awkward. I get that. I’m fairly new to the practice myself! But believe me, the benefits are worth the effort! Here’s a few ideas to get you started. 

Belly breath for 5-10 minutes. Belly breathing helps promote relaxation, stress reduction, increased efficiency in stretching, increased energy and creates better body awareness. Think of filling your whole torso with air when you breathe in (pushing your belly out) and pushing the air out with your stomach muscles when you breathe out (contracting your belly in). For most people it is the opposite of our normal breathing and will take some concentration and practice when you get started. Try making your exhale just a bit longer than your inhale as well. You can do this anywhere, but it’s most effective when you are in a quiet place so you can focus on your breathing. Try to clear your mind of your daily worries and if your mind wanders, gently bring it back to where you are at. I like to incorporate a little montra with each breath- “Peace in, stress out” or “Love in, fear out”. Find what works for you. 

Don’t have 5 minutes? Breathe for 1 minute 5 times a day! 

Can’t sit still? 

Try some yoga stretches while doing your breathing or even some rebounding on a small trampoline. 

Feel like you can’t fit a work out in and meditation? Try doing them together!

Mindful walking simply means walking while being aware of each step and of your breath. It can be practiced anywhere, whether you are alone in nature or with others in a crowded city. You can even practice it in between business appointments or in the parking lot of the supermarket. Concentrate on the physical sensations of walking- the sights and sounds and physical sensations of each step. If your mind starts to wander, just gently bring it back by saying ”left, right” or counting with each step.  Mindful walking allows us to be aware of the pleasures around us. During this time, there is no rush, no place to get to, no hurry. Mindful walking can release our worries and help bring peace into our body and mind.

If walking is not your pace, try the same with running.

Or try some Mindful Weight Training!

Start with a few belly breaths to get you started, then be mindful as you move. You can start with just breathing as discussed before. You can add a mantra again: for example 

Inhale: “Yes” Exhale: “I can”, Inhale: “I am” Exhale: “Strong”

Or think of each movement: 

  • What muscles am I working?
  • What does it feel like (burning, powerful, achy, etc.)?
  • Concentrate on your form in every rep? Has it changed?
  • What rep starts to feel really hard?
  • When you come up against your limit, is it really a physical limit or a mental one?

Once again, if your mind starts to wander, gently bring it back to your breath or movement. Don’t beat yourself up. It’ll never be perfect, but keep at it!

Still too formal? Just DANCE! Dance like no one is watching- because they’re not!

We know that dancing can have positive effects on your physical wellbeing, but dancing has also been shown to reduce stress, improve memory, and improve psychological well being. Whether it’s formal with a partner or free style by yourself, focus on the music, how you feel, and just let it go! 

There are also some great apps to guide you through some meditations like Insight, Headspace, and Calm to name a few. 

Meditation doesn’t have to be just sitting and humming. Find something that works for you! Have fun with it! You’ll be amazed at how you’ll feel and your immune system will thank you too!

Written By:

Amy Ray, FNP
Adult Functional Functional Practitioner

Josiah Smith, PA-C

Josiah Smith graduated with his Bachelor of Science degree in Physician Assistant Studies from Drexel University in 1998. He continued his education and received his Master of Physician Assistant Studies in 2007. He served as a medical officer with the Army National Guard and earned the rank of Captain. He started his career in Family Practice and moved onto Emergency Medicine and Urgent Care. When he experienced overwhelming life stressors ten years ago, he sought out conventional medical care and all that was offered were several “pills.” Not satisfied that this would fix the “root” cause of his symptoms, Josiah found a Functional Medical provider that transformed his wellbeing through a lifestyle and root cause resolution approach. Impressed with his health transformation, he started his own pursuit of being trained in Functional Medicine.

Josiah opened his own functional medicine consulting practice in Las Vegas with several health coaches. His professional pursuits continued into learning how to optimize the body’s healing potential via other therapeutic interventions. He uses regenerative medicine for aesthetics, sexual wellness, repair and recovery of the body. These include peptide therapy, hormone optimization, IV infusions, Acoustic Wave Therapy, and other cellular interventions to enhance vitality and longevity.

In his personal time he enjoys international traveling and exploring cultures, history, and cuisine with his wife and four teenagers. Josiah also enjoys hiking and skiing.

Kristin Gomes, APRN-CNM

Kristin is a Certified Nurse Midwife.  She received a bachelor’s of science in nursing from California State University San Bernardino.  After working as a registered nurse in transplant, oncology, and palliative care Kristin switched her focus to gynecology, labor, and birth.  Recognizing the need to emphasize health, wellness, and prevention in our culture, she saw an opportunity to impact the health of women and their families through education focused, more personalized, family centered care. Thus, Kristin pursued a graduate degree in nurse midwifery at New York University and graduated with honors in 2014.  She has practiced as a nurse midwife in the Treasure Valley since 2015.

Throughout her years of practice Kristin has always strived to provide an inclusive and holistic approach to healthcare. She aspires to meet each woman where they are and collaborate with them on their health journey.  She has seen the profound difference in treating a symptom vs treating the cause while supporting the body.  The desire to support the innate healing and protective qualities of the body through evidenced based care led to her discovery of functional medicine.  In late 2020 she began her training through the Institute for Functional Medicine which she completed in the winter of 2022.  At Functional Medicine of Idaho alongside the community of practitioners, nutritionists, nurses, and health coaches Kristin has the opportunity to provide a personalized and integrative women’s health experience focused on individualized wellness. 

Kristin feels deeply connected to nature.  When she’s not in the mountains camping, hiking, kayaking, or fishing you can find her tending her garden beds or on her yoga mat.  Her favorite season is winter, preferably one with lots of snow, and her happy place is on her skis with her husband and daughter.

Allyson Howarth, DNP, FNP-C, WHNP

Allyson Howarth is a board-certified Family Nurse Practitioner and Women’s Health Nurse Practitioner. She offers functional primary care and women’s health care. Allyson's heart for women's health began as a labor and delivery nurse in 2011 out of a strong desire to provide a safe place for women to heal physically, emotionally and spiritually. 

Allyson discovered Functional Medicine through her own personal struggle with autoimmune disease. When traditional medicine didn’t have a solution for her poor health, she wholeheartedly embraced functional medicine in her quest for healing. She is passionate about helping her patients find healing and is excited to be able to implement functional medicine principles with conventional healthcare. 

Allyson is working towards her certification with the institute of Functional Medicine. Allyson earned her Bachelor of Science in Nursing from Oregon Health Science University, a Master of Art in Human Services with an emphasis in Health and Wellness from Liberty University, and both of her Master of Science in Nursing and Doctorate of Nursing Practice from Frontier Nursing University. 

Outside of work, Allyson’s favorite activity is spending time with her family. She also enjoys reading, researching, traveling, biking on the Green Belt, and hiking with her husband.

Gavin Guard, PA-C, MPAS, CISSN, Pn1

Gavin Guard believes that the average doctor visit is not giving patients the time and support they deserve. Gavin graduated summa cum laude from Whitman College with a bachelor’s in biochemistry before completing graduate medical school training at the University of Colorado. His main clinical focuses include gastrointestinal disorders, thyroid and hormone health, as well as metabolic disease like diabetes, high cholesterol, and heart disease. Aside from patient care, Gavin is also publishing medical literature in the functional medicine field. He wakes up every morning to help patients find lasting solutions to their health so that they can experience hope and feel restored. When not in the clinic or reading papers, you can find him spending time with his wife and two young girls or pumping iron in the weight room.

Specialties include:
- Digestive concerns (IBS, SIBO, reflux, bloating, diarrhea, constipation, IBD)
- Longevity and metabolic health (heart health, blood pressure, blood sugar, cholesterol, weight loss)
- Mold illness and toxicity
- Thyroid health
- Hormones (testosterone, menopause, female hormones)
- Autoimmunity
- Brain fog, fatigue

Stephanie Ritari, PA-C

Stephanie Ritari is a board-certified Physician Assistant who offers primary care for adults at the Functional Medicine of Idaho Meridian Wellness Center. She specializes in Internal Medicine and has spent the majority of her career in the field of cardiovascular disorders.

Stephanie has more than 15 years experience as a Physician Assistant in a variety of medical areas, including cardiology and electrophysiology. Holistic practices have long been a part of Stephanie’s lifestyle, with a particular focus on clean living and nutrition. She has embedded functional principles into her conventional medicine practice throughout her career. After watching family members struggle to find answers for their chronic illnesses, Stephanie became more interested in finding ways to take a root cause approach in her own practice. Wanting to provide a proactive, comprehensive, and preventative scope of care for her patients, Stephanie began studying functional medicine. In 2021, she joined Functional Medicine of Idaho, where she is able to provide evidence based, root cause medicine.

Stephanie earned her Bachelor's of Science in Exercise Physiology from the University of Montana and her masters in Physician Assistant Studies from Rocky Mountain College. She is currently working towards her certification with The Institute for Functional Medicine. 

In her spare time, Stephanie enjoys spending time with her husband, son, and dog doing outdoor activities including biking, hiking, and skiing. She also loves interior design and traveling, and is hoping to start her own garden in the near future.

Dr. David Musnick, MD, IFMCP

David Musnick is a board-certified medical doctor who offers in-person and telemedicine care from the Functional Medicine of Idaho Eagle clinic. Dr. Musnick offers Functional Medicine, Sports Medicine, Functional Immunology, and Primary Care for adults and teenagers. He specializes in sports medicine, internal medicine, frequency specific microcurrent (FSM), scars, homeopathy, prolotherapy, and low-level laser treatments. 

Dr. Musnick is interested in getting to the root of underlying causes and factors that affect healing, including diet, sleep, exercise, stress, mood, GI health, brain region health, toxins, mold,  hormones, infections, and electromagnetic fields (EMF). He is excellent at Orthopedic diagnosis trying to determine which tissues are causing pain, what the issue with the tissue is and what is going on in the pain processing system. He has developed a unique program to heal the brain after Concussion that is based on what actually goes on in the brain after head injury. His program integrates: diet, supplements, sleep, exercise and microcurrent and brain training to heal the brain after concussion. He also applies this to other brain based disorders including cognitive impairment and dementia. He has a special interest in autoimmune disorders and has studied Functional Immunology.  He is one of the top 10 clinicians in the world with Frequency Specific Microcurrent and he teaches at Microcurrent meetings. He is also very experienced in Prolotherapy regenerative injections to build more ligament to stabilize a joint or area of the spine.  

In medical school, Dr. Musnick spent a year studying nutrition. He has always been interested in the complex interrelationships of different systems of the body. Taking on challenges in the past, he created new treatment programs to heal the brain after concussion, treat chronic pain, arthritis, and tough SIBO and IBS cases. Dr. Musnick wants to help his patients achieve the highest level of health, vitality and function.

After his internal medicine residency in Seattle, Dr. Musnick completed a fellowship in sports medicine where he became interested in helping patients get back to optimal musculoskeletal health and eventually back to their favorite activities. He quickly learned that many areas of the body were interrelated and started learning more about nutrition, supplements, and other facets of functional medicine. Dr. Musnick has more than 24 years of experience in Functional Medicine and achieved a very high level of both experience and expertise with many health conditions. He is also the author of the book, Conditioning for Outdoor Fitness, and helped in writing textbook chapters on arthritis and concussions.

Dr. Musnick received his Doctorate of Medicine from the University of California, San Francisco. He is certified through the Institute for Functional Medicine as an IFMCP. He also studied in the French school of Homeopathy. He is uniquely rare in that he teaches Frequency Specific Microcurrent (FSM) and how to integrate it with functional medicine. 

In his spare time, Dr. Musnick enjoys hiking, nature photography, cooking healthy food, mountain biking, and skiing.

IFM Certified Practitioner

Aaron Dykstra, DNP, FNP-C

Aaron Dykstra is a board certified Family Nurse Practitioner with a Doctor of Nursing Practice degree. He offers pediatric primary care, including well-child checks and acute visits, in the Pediatric Department of the Functional Medicine of Idaho Meridian Wellness Center.

Functional and alternative therapies were a part of Aaron’s life from a young age, and he has implemented these principles into his conventional medicine practice throughout his career. Aaron has more than 8 years of experience in a variety of medical disciplines, including pediatrics, obstetrics, mental health, and nutrition. He has practiced in rural health clinics in California and Oregon. For the last 5 years, Aaron has had a passion for working with children and implementing positive change through the family unit. Aaron joined the Functional Medicine of Idaho Pediatric Team in 2021. His enthusiasm for educating children and parents about living a healthy lifestyle allows him to provide preventative and acute care for infants, children, and adolescents. 

Aaron obtained his Bachelor of Science in Nursing at Brigham Young University. He earned both his Master’s of Science in Nursing and Doctor of Nursing Practice through the University of Arizona. He has obtained a Family Herbalist and Family Nutritionist certifications through The School of Natural Healing by Dr. Christopher. He is currently working towards his certification with The Institute for Functional Medicine.

Outside of work, you will find Aaron spending time with his wife and 5 kids, mountain biking, running, or camping in the backyard. Aaron is a big fan of Master Chef and enjoys cooking.

Nadia Kravchuk, DNP, FNP-C

Nadia Kravchuk is a board certified Family Nurse Practitioner with a Doctor of Nursing Practice degree. She offers functional pediatric primary care, including well-child checks and acute visits, in the Pediatric Department of the Functional Medicine of Idaho Meridian Wellness Center.

Nadia and her family immigrated to the United States in 1989 where they first settled in Oregon and then moved to Idaho in 2001. Complementary medicine practices were embedded into her lifestyle at a young age, and she has implemented these principles into her conventional medicine practice throughout her career. She has more than 15 years experience in a variety of medical environments, including emergency room, intensive care unit, pediatrics, obstetrics and gynecology, family practice, and aesthetics.

Nadia joined Functional Medicine of Idaho so that she can combine functional principles with the foundations of conventional medicine to address the underlying causes of disease and promote optimal wellness. As an avid gardener, beekeeper, and sustainable living enthusiast, she understands the importance and role of optimizing nutrition, sleep, physical, spiritual, and emotional well-being. She has a passion for pediatric functional medicine and understands that early recognition and interventions can correct imbalances, prevent chronic illness, and improve overall outcomes for children.

Nadia obtained her Bachelor of Science in Nursing at Northwest Nazarene University. She earned both her Master’s of Science in Nursing and Doctor of Nursing Practice through Frontier Nursing University. In 2017, she was the recipient of the HCA Excellence in Nursing Award. She is currently working towards her certification with The Institute for Functional Medicine.

Outside of work, you will find Nadia working on her urban homestead, hiking, foraging, camping, snowboarding, and spending time with her husband and her dog, Wolfy. She is also fluent in both English and Russian.