The Wellness Factor

Quality Sleep, Exercise and Good Mental Health Habits Are Essential for Overall Wellness

A healthy immune system involves much more than just washing your hands and covering your cough, as important as those things are, says Dr. Amy Sheeder, primary care physician at Mint Health Clinics of Lone Tree.

Dr. Amy says she believes in the importance of the mind-body-spirit connection and working on all three components is key to overall health.

“My personal habits for preventing illness and staying physically and mentally healthy have been built over the years, not of studying medicine but from living life itself,” Dr. Amy says. “I believe the top habits include making the decision to have a happy and healthy life, and if you don't have one, strive to obtain one and seek it out by talking with others and reading or exploring the world.”

Some of her top-immunity boosting tips are:

+ Get adequate and healthy sleep. “Not just hours of sleep, but quality sleep,” she says. Supplements such as melatonin or 5htp could be beneficial. “These help build your serotonin and subsequently you melatonin levels, which enable one to wake up feeling calm and rested.”

+ Mobility stretching and moderate exercise are a must, especially for those who sit at desks and computers for long periods of time, Dr. Amy says. 

+ Establishing a mental health routine is just as important as focusing on your physical body, Dr. Amy says. Be a life-long learner, journal, find new hobbies, read, stay engaged with family and friends, volunteer to help other people or a cause. "Making a conscious effort to have balance in life with relationships — with my spiritual and personal life and career  — is something I continue to strive to attain," Dr. Amy says. "I continue to learn and educate myself through books and seminars and lectures and those around me." 

Dr. Amy Sheeder is the lead primary care physician at Mint Health Clinics Lone Tree, a new direct primary care clinic that offers memberships for individuals and businesses. Direct primary care is a movement in the healthcare industry that focuses on a personal patient-doctor relationship without time or insurance restrictions. Dr. Amy was born and raised in Hoven, South Dakota. She attended the University of South Dakota for both her undergraduate medical degrees and then completed a residency in Internal Medicine and Pediatrics at Hurley Medical Center in Flint, Michigan.

Immunity-Booster Smoothie

1/2 Banana
Vanilla protein powder
1/2 cup milk of choice
1/2 cup Orange juice
1 cup or so of frozen Mango, Pineapple, strawberries

Place all ingredients into a high-powered blender and mix until smooth.


Thirty minutes of exercise can easily be divided into 10-minute brisk walks throughout your day. Or find an app, such as The Ready State Virtual Mobility Coach, that guides you in 10-, 20- or 30-minute mobility stretch routines.

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