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Mini Guide to Healthy Bones and Joints

Mini Guide to arthritis pain and natural solutions WilcoWellness

The bones are creaky and you’re feeling a little stiff


There are approximately 44 million people living with osteoporosis in the United States—a condition that causes bones to be so brittle they can fracture from even the most innocuous of events. A fall, a sneeze, a book falling from the shelf; even these can cause painful fractures that can leave some elderly people permanently disabled. Other Osteoporetic conditions can cause chronic pain in the joints and limit ease of movement.

In this article, we will take a closer look at the five common conditions that affect the bones and joints. We will also discuss natural ways to protect against the condition before concluding with strategies you can take to help manage pain and build and maintain strong, healthy bones.


Common Health Conditions of the Bones and Joints



The most common bone condition by far, and it is most prevalent among post-menopausal women. Most people with osteoporosis begin to experience symptoms of the condition around the age of 40-55. Symptoms may include back or neck pain, bones that fracture easily, a hunched posture, and loss of height. Over time, the fear of breaking a bone causes people immense anxiety, and this can ultimately affect a person’s mental health and quality of life.


A degenerative disease, meaning that it worsens over time. The condition is characterized by a gradual breakdown of the cartilage that protects bones from rubbing against each other, resulting in chronic joint pain. An estimated 32.5 million adults have osteoarthritis in the U.S. and the condition most commonly affects the knees, hips, neck, lower back, and hands. Although there is no cure for osteoarthritis, there are new treatments that can help. New research in a variety of types of stem cell regeneration is demonstrating wonderful outcomes. Still, protecting your bones in the first place is the best way to prevent the condition’s development.


Another common condition that may come in the form of episodic attacks of one or more joints at night. This condition is actually caused by a buildup of uric acid from certain foods and drinks that many people consume. Most notably, alcohol drinks of any kind contain uric acid, along with certain types of fish, including shellfish, anchovies, sardines, mussels, and codfish. Bacon, turkey, veal, and venison are also known sources of uric acid that can contribute to gout. This condition causes people to have painful, red, and inflamed joints, especially the big toe. The best way to prevent gout is to eliminate foods and stress which can elevate an acidic environment in the joint capsules.

Rheumatoid Arthritis

Rheumatoid arthritis (RA) is a long-term, chronic auto-immune disease that can happen at any age. For the most part, the diagnosis is usually noted in middle-aged people. Those who have rheumatoid arthritis experience pain and inflammation in their joints and the tissues surrounding them. It is common for people with RA to wake up in the morning with painful, stiff joints that they must carefully stretch before beginning the day. The hands, feet, and wrists, in particular, are known to be affected. Unfortunately, experts have yet to pinpoint a cause, and many medications for RA are controversial due to severe side effects.


The bursa is a fluid-filled sac that provides a cushion between your joints, muscles, and tendons. These sacs are all over the body, but when they can become swollen and irritated due to overuse, trauma, rheumatoid arthritis, infection, and sometimes another unknown cause. Unlike several other bone and joint conditions, bursitis can resolve over time with rest, ice, pain relievers. The key to preventing it from developing is taking care to reduce pressure on your joints, have a proper technique for sports and exercise activities, and stretch often.


Natural Ways to Promote Bone and Joint Health

Some conditions like osteoarthritis and rheumatoid arthritis are believed to have a genetic component. In other words, sometimes you cannot completely prevent a condition from developing. However, regardless of any genetic vulnerabilities, there are additional ways to protect your bones and joints and manage pain naturally.


Eat a healthy diet

A diverse, nutritional diet is essential. Make sure to consume plenty of fruits and vegetables, whole grains, and calcium-rich foods. Dairy products like milk and yogurt are excellent sources of calcium. If you are lactose sensitive, dark leafy greens, white beans, chia seeds, are nice alternatives rich in calcium.

Studies have found that Osteoporosis, Gout, and RA may be related to an acidic environment. Learn more about Alkaline diets at

Venture into the sun

The sun is our critical source of vitamin D. Oh, and here’s a fun fact: vitamin D isn’t actually a vitamin. It’s a hormone that is synthesized in your skin when you come in contact with the sun. Without vitamin D, your body cannot absorb calcium and maintain healthy bones. Children who don’t get enough vitamin D can end up with rickets, whereas adults can have brittle, miss-shapen bones (osteomalacia).

 Detox from alcohol and tobacco

The National Osteoporosis Foundation advises against consuming more than 2-3 drinks per week, as alcohol decreases bone density and impairs calcium absorption. Smoking also impairs calcium absorption and restricts oxygen from reaching and repairing your bones.

Exercise Regularly

Although bone is living tissue, we don’t always think of it that way. When we are younger, exercise is essential for building strong bones. As we age, it’s important for us to keep exercising to maintain our strength. The more we exercise, the denser our bones are, and the more we can protect our bones from growing brittle over time. Regular exercise also improves our balance and flexibility. Falls happen in an instant and regular exercise helps the proprioceptors in our body be more in tune with sudden slips and balance recovery. Aquatic therapy is a great way to benefit from balance and flexibility exercises while reducing the chance of injury due to falls. A good place to find a class would be your local YMCA.

Massage with Essential Oils

  • Reduce Inflammation with Lemongrass. The combination of Peppermint and Thyme reduces inflammation and cools warm joints.
  • Marjoram is often used for spasms and stiffness.  A blend of marjoram, lavender, and mandarin helps to relax muscles and improves relaxation for a good night’s sleep.
  • Simply mix 10 drops of the essential oil with 1 teaspoon of coconut, jojoba, or olive oil to get a safe mixture for a wonderfully soothing massage just before going to sleep or the next day before a morning stretching routine.

Discover more wonderful blends and information about essential oils and pain relief at Nourished Essentials.


Local Businesses in Wilco that Promote Bone Health


If you’re not sure how to reform your diet, we recommend scheduling an appointment with one of the many, wonderful dieticians or holistic practitioners nearby. Learn about nutrition counseling with Terri at  Eat 4 Health,  and for young moms look to Fuel For Life to start your diet transformation.

No matter your age, it’s never too late to begin exercising. If you are looking to begin working out for the first time in a long time, consider scheduling a visit with your doctor for a physician to ensure there are no health issues that could impede progress. Your Doctor may advise starting with a medical health professional such as Physical Therapy or Occupational therapy. These licensed health care providers can help educate you on a range of motion and weight-bearing safe exercise programs. They can also assist with ADL items to help with everyday activities. Find a great professional team at and Reavis Rehab in Round Rock.

Continue on your routine exercise program with a physical training professional such as MVP Transformation Fitness in Hutto.

Here in Williamson County, we have a number of yoga and pilates studios, opportunities for cycling both indoors and outdoors, and even Tia Chi and walking groups for encouragement. Wherever you are on your health journey, it is always helpful to find a supportive community to motivate and encourage you. Fortunately, there’s no better community than ours for keeping fit, eating nutritious, and meeting like-minded individuals along your health journey.



5 Must Have Essential Oils To Keep Around The Home

5 essential oils WilcoWellness

Essential oils can be used for a multitude of things

Think to yourself. When you hear the word “essential oil,” what comes to mind? For most, pictures of soap or perfume flood our minds. Essential oils (which may be referred to as EO) can be used in various products or services – aromatherapy, soap, perfume, and other personal care products.


However, the common question is: What else are they good for? As a very versatile product, essential oils can be used for a multitude of things. Some common uses are personal care, in-home cleaning, and all-over well-being. Keep reading for five must-have essential oils to keep around the home.


Tea Tree Essential Oil

Keep a bottle of tea tree oil in the medicine cabinet. This well-known med-aid helps treat various skin conditions such as athlete’s foot, fungus, eczema, and acne. Easily combine with lavender for a smell-good antiseptic to heal minor cuts, scrapes, bites, and burns. Tea Tree oil is incredible for kiddos because it saves the tears while cleaning and sanitizing while promoting faster healing.


Eucalyptus Essential oil

A few drops in the diffuser during cold and flu season may be just what the holistic practitioner ordered! Eucalyptus oil helps clear chest congestion and a stuffy nose. Combine with lemon oil for a fresher smelling homemade cleaner.

Shower your home with this tangy combo during your spring cleaning spree. 10 drops of Eucalyptus essential oil and 10 drops of Lemon essential oil combined with 4 ounces of distilled water and 2 teaspoons of witch hazel is the perfect DIY room spray!


Lemon Essential Oil

Are you doing a “clean sweep” around the house? Lemon oil can assist – almost anywhere! Add to the laundry for a fresh, clean scent, or add to an air freshener for a sweet summer breeze. Blend up home-cleaning remedies for tables, counters, toys, floors, and more around the home. It’s safe and easy to use!


Peppermint Essential Oil

Uneasy stomachs, for cramps and nausea, favor peppermint oils for their soothing scents. Mix with a carrier oil and run on your tum to reap the benefits. Additionally, peppermint is known for clearing the air by diffuser or by nasal passage (for when you feel sinus coming on!)


And when we mean “clear the air,” you’re going to have still to have that awkward conversation with your previous cleaning products company! Tell them, “SEE YA”! You’ve found a home remedy that works!


Lavender Essential Oil

Miss famous over here! People LOVE lavender essential oil (and with a good reason). It’s a standard blender because it goes well with so many other oils. It’s known for its sleepy or soothing properties and can be dropped into a diffuser to encourage a good night’s sleep. Additionally, it holds healing properties for various skin rashes. Use it to help heal minor abrasions while promoting calmness!

Be sure to speak with your practitioner

These are some of our favorite essential oils to keep around the house because of their versatility. Do not ingest oils, and be sure to speak with your practitioner to help guide you with the proper dosage of essential oils when welcoming them into your home. You can follow a fellow friend, Kelly Frick, for more information on essential oils. She’s a wonder on Youtube and Facebook. Thank you for stopping by our blog.


Where to buy essential oils locally?

  • Sanctuary Holistic Kitchen
  • Kelly Frick via DoTerra
  • WilcoWellness via Young Living  

Kelly Frick’s Blog:


Some of our favorite videos from Kelly: 

YouTube Channel:

What to do with your extra bottles? Upcycled bottles:





Aromatherapy: The Ultimate (Beginner’s) Guide to Essential Oils

Essential OIls WilcoWellness

What are essential oils?

Essential oils are volatile plant extracts that are very concentrated. Oils are obtained through several different extraction methods, and what part of the plant the oil comes from can vary. However, the oil is usually extracted from the most aromatic part. For example, citrus oils come from the rind, and rose oil comes from rose petals.

One might think essential oils are gentle and mostly unreactive because they’re all-natural. However, that’s not the case at all! They’re very potent – sometimes 50-100% stronger than dry herbs! When using essential oils, a little bit goes a long way. It should be appropriately diluted before applying directly to the skin.

Disclaimer: We do not condone the consumption of essential oils. It should only be done under the guidance of a qualified practitioner. To learn more about essential oils for your health speak with our local expert Kelly Frick.

How Should I Dilute My Oils?

As stated before, essential oils can be very potent. The risk of using undiluted oils is skin sensitivity. Intolerance to oils may occur because of the high concentration of plant oils.

 In most cases, you’ll need a carrier oil – a neutral, plant-based oil that can act as a base to help better facilitate the absorption of the oil on the body. Some of the most common types of carrier oils are coconut, sesame, and olive oil. SHK also cares for jojoba and argan oils.

Though specific dilutions can vary based upon personal needs, the general rule of thumb is a dime size carrier with 3-4 drops of the essential oil as a good ratio. 

What can Essential Oils be used for?

As a very versatile product, essential oils can be used for a multitude of things. Some common uses are personal care, in-home cleaning, and for all over well-being.

In this blog, we’ll discuss the most popular essential oils at Sanctuary Holistic Kitchen and the benefits they can bring into your home.

Most Popular Blends at Sanctuary Holistic Kitchen:
Sleepy Head: Fall and Stay Asleep

If you find yourself tossing and turning each night, it might be time you consider some aromatherapy. Several studies show in great detail just how beneficial individual senses can be for ditching the “counting sheep routine,” even during times of high stress.

For example, one study suggests that when an ICU patient sniffed lavender, chamomile, and neroli, their anxiety levels plummet, and their sleep quality improved.

Before “hitting the hay,” take a single whiff to reap the benefits all night long. For longer-lasting benefits, try loading up a diffuser with this sleep-time blend or picking up a pillow spray.

Pick up the “Sleepy Head” remedy from Sanctuary Holistic Kitchen for a better night’s sleep. Made kid-safe with tangerine, ylang-ylang, and lavender.

Other Essential oils that help induce sleep: bergamot, clary sage, frankincense, chamomile, neroli, marjoram, cedar, sandalwood, patchouli, vetiver, and of course, lavender.

Super Shield: Odor Elimination

Block out strong odors with Super Shield. Diffuse for a fresh, clean aroma around the office or house or topically applied for cleaning purposes. As a warm, spicy blend, it’s easy to make any office space cozy and uplifting. Consider diffusing near trash cans to counteract unpleasant senses.

Refresh carpets by combining a cup of baking soda and 5 drops of Super Shield. Let these two sit overnight. By morning, you can sprinkle over carpet and vacuum thoroughly for a fresher-smelling home.

If your honey’s feet stink, offer up a foot massage with Super Shield to help with the smell. You must dilute for topical use.

Pick up the “Super Shield” remedy from Sanctuary Holistic Kitchen to fight common odors around the home or office. Made safe with clove bud oil, lemon peel oil, cinnamon, eucalyptus radiant leaf oil, and rosemary.

Just Breathe: Respiratory & Headache Relief

Clear airways and congestions with one dropper full of Sanctuary Holistic Kitchen’s “Just Breath.” This blend of Mullein, Vitex, Oregano, Tulsi, and Ginger helps clear airways and congestion, making breathing easy again.

Additionally, this product helps take the edge off headaches caused by respiratory ailments. Considering picking up a bottle to minimize the effects of seasonal allergic threats and gaining a restful night of sleep (no more waking up for a tissue).

Most Popular Oils at Sanctuary Holistic Kitchen:
Tea Tree Oil: Promote Healing

From hand sanitizer to insect repellent, tea tree oils have been used for centuries for traditional medicines by aborigines. Native Australians crush up the leaves to extract the oil, which is then inhaled to treat colds and coughs or directly to the skin for healing.

Known for its germ-fighting properties, many use tea tree oil to prevent infections and promote healing, commonly used for fungal and bacterial skin infections. Again, we do not condone direct application or consumption of essential oils. We recommend only following the guidance of certified aromatherapists for recipes in regards to skincare.

Some of the most common uses for tea tree oil:

  • Hand sanitizer
  • Chemical-free mouthwash
  • All-purpose cleaner
  • Insect repellent
  • Banish mold on fruits & veggies
  • Relieve Psoriasis
  • Control dandruff
  • Treat athlete’s foot
  • Natural deodorant
  • Ditch nail fungus
  • Antiseptic for scrapes and minor cuts
  • Promotes wound healing
  • Soothe skin irritation
  • Fight acne

Generally speaking, tea tree oil is safe when utilized on adults’ skin, but allergic reactions can occur. It should not be swallowed and can be toxic if done so. Please use caution when using the oil to benefit children and pets. Keep out of reach of children! It might be a good idea to use a small amount on your skin and wait 24-48 hours to see if there’s a reaction when using it for the first time.

Eucalyptus: Ease Pain & Silent Cough

Originating from Australia, eucalyptus trees are now grown globally and used for medicinal purposes. Their healing power comes from leaves that are dried, crushed, and distilled to release essential oils. After oil extraction, it must be diluted before put into fair use as a medicine.

Remember as a child when your mom (or guardian) would rub Vicks VapoRub on your chest to help a cough? Thank eucalyptus oil for the soothing relief! Eucalyptus oil helps calm down coughs but also helps get a mucus build up out of your chest.

Most common uses of Eucalyptus Oil:

  • Ease joint pain
  • Freshen breath
  • Soothe cold sores
  • Silence a nasty cough
  • Control blood sugar
  • Breathe easier
  • Disinfect wounds
  • Keep bugs away
  • Clear chest cold and congestion
Spiritually Connect with Frankincense

Frankincense comes from the Boswellia tree’s resin, which usually grows in mountainous religions of the Middle East, Africa, and India. It can be inhaled, steeped in a tea, taken as a supplement, or safely absorbed through the skin.

And let’s be honest: People love frankincense, and with good reason. From enhancing meditation and spiritual practices to beauty routines, its earthly yet uplifting aroma is ideal for finding spiritual connectedness and grounding.

Diffuse this oil for an empowering earthly aroma to create a relaxing and safe space. Additionally, frankincense helps cultivate smooth, radiant skin when used topically.

Pick up this woody, spicy-smelling aroma at Sanctuary Holistic Kitchen to better spiritual connection and radiant skin.

With a single whiff, essential oils can make you feel good and lift your mood. For some people, it may help alleviate symptoms, like headaches, coughs, and colds. Whether you’re looking to heal your mind or body, stop into Sanctuary Holistic Kitchen for the most popular natural remedies in Williamson County.

Celebrate Life with a Skip and Twirl!


Celebrating This Important Month Can Be Challenging

Stop and skip some rope, bounce with some jumping jacks, or swing at a park next week and Celebration of Life! 

January has been designated as the Celebration of Life Month. From a young age, we’ve always learned to work work work and to prepare ourselves for the next step in our growth in careers and life. Celebration of Life month reminds you that you need to take some time to revitalize yourself if you want to experience life to its fullest. Our goal at WilcoWellness is to help remind everyone that taking care of our bodies is taking care of our souls, and help you celebrate every day.

One of the many ways that we can ensure we are appreciating and celebrating this amazing life we live is to take a mind, body, soul, spirit approach.  

As we reach into our toolbox of many modalities and natural solutions we can pull out our Essential Oils for this.

Essential Oils support us physically and emotionally.  They can help us reach deep into ourselves and turn our mindset around to appreciate all we have.



Some of Our Favorite 3 Oils to Support You Best With This?

Ylang Ylang is the oil of the inner child.  It reminds us to be free, playful, and joyful.

Wild Orange is the oil of abundance.  It reminds us to have a sense of humor, to be spontaneous, and creative.

Citrus Bliss is the oil of creativity.  It reminds us to be childlike, motivated, and confidently express ourselves.  

How are you going to celebrate LIFE on this amazingly beautiful and glorious day!?

Winter Cool should Not Be Blue



Winter brings Cold Breezes, Cloudy Rainy Days and sometimes the sniffles  

Essential oils a a must for wintertime. A breath of fresh air, Protection for immune support and a great refresher to holiday beverages. Be sure your essential oils are the best. DoTerra has stood the test of time, naturally safe and purely effective.

Historically, essential oils were used as part of cultural practices and traditions. However, we now have increasing scientific evidence and research showing that essential oils can be effectively and safely used in a wider range of day-to-day practices and routines for amazing natural health benefits

Give these oils a try during this season

Citrus oils:  Use to help alleviate negative emotions that arise during the winter. Palm diffuse a drop of any citrus to keep moods lifted.

Rose and Lavender: soothe and moisturize dry skin. Combine with a carrier oil like fractionated coconut oil to repair cracked skin.

Eucalyptus and Peppermint:  Promote clear breathing.  Apply over the chest, add to steamy bathwater, or diffuse at night to aid in promoting feelings of open airways. Be careful to dilute both Eucalyptus and Peppermint for skin sensitivity. (For young or particularly sensitive essential oil users, consider using Melaleuca and Spearmint oil in place of Eucalyptus and Peppermint. Both are gentler oils that can assist in feelings of clear breathing.)

Fennel, Peppermint, Ginger:  Can help alleviate discomfort and support healthy digestive function from too much holiday fun food or even the emotions of the holiday.

 Rub on your stomach or the bottom of your feet to help relieve occasional stomach discomfort.

Oregano and Melaleuca:  Keep your immune system boosted with these two oils.  Oregano is a “hot” oil so using a carrier oil is super important.  Creating a roller bottle with these two oils along with any citrus oil, and Rose to put on the bottom of your feet and back of neck each morning and evening can be a great benefit for the winter months.

How are you going to protect your whole body (mind, body, spirit) this winter?

What if you were able to combine your gift-giving with healthy options without it seeming too “crunchy”?

Here are some ideas:

The Exercise Enthusiast:  A sports cream, 3 oils: one to support uplifted mood, one for sleep, and one for the immune system…plus a year membership of private coaching.  Who wouldn’t want to receive the gift that keeps giving all year round?

Stocking Stuffer mustsShea Butter Balms, Chocolate Truffles

Your Zen Friend:  This trio of oils will support that family or friend who is in tune with their mind-body experience.

A little something for THEM and YOU:  With this package, there are body care products, oils, diffusers, oils containers… much!  This would be one of those packages where you could split it up with body care products for that conscience niece, the sports cream with some oils for your nephew, the diffuser with a few oils for your parents, the year membership and coaching for yourself!  And all your shopping can be done!

Skin Care: For the lovely ladies in our life who love their make-up and need to have toners, moisturizers, and other skincare products that are not going to be harmful to their largest organ is always a bonus.  This collection is a favorite for any girl or woman!

Wellness Membership: Who doesn’t love to continue to have something all year round?  Give the gift of a wellness lifestyle full of support, education, and community.

So many wonderful ideas to keep you warm and Healthy during the Cool Days of winter. Happy Holidays!

Essential Oils for Blood Sugar Levels



Manage your blood sugar levels with essential oils can be empowering 

We want to always work with our trusted medical practitioner or doctor but there is no reason you can’t support your body naturally.

*Please note the oils suggest below, especially for internal use, I only endorse doTERRA brand due to the studies, testing, and purity.

Here are the top essential oils to support your blood sugar levels:

  1.  Cinnamon –  lowers blood sugar levels, improve your sensitivity to insulin.  Studies show a decrease in plasma glucose levels.  Use in tea, food, or massage a drop with coconut oil on tummy and wrists.
  2. Coriander – supports the pancreas.  Use in teas, food, or massage with coconut oil over the pancreas area.
  3. Melissa (Lemon Balm) – encourages cells to consume glucose.  Use in teas, food, or veggie cap.
  4. Clove – reduced levels of enzymes in the pancreas in a way that may combat diabetes.
  5. Black Pepper – contains antioxidants that may help block certain enzymes that contribute to diabetes and high blood pressure.
  6. Grapefruit and Helichrysum – Weight management is a key factor in controlling type 2 diabetes symptoms. While being overweight does not cause every case of diabetes, it can increase the risk or make symptoms worse.  Both of these oils support weight management and weight loss.
  7. Lavender – helps balance high blood sugar levels and protect against oxidative stress.

When using these oils do so in addition to your regular treatment.  It is best to speak to a doctor before using essential oils.  When a person uses them safely, essential oils may help combat diabetes, including its symptoms and side effects. 

To learn more about how to effectively use essential oils with any health goals/challenges you can find more info at