kkaiser, Author at Kristen G Kaiser

In Articles

The Mental Benefits of Exercise

When we think of exercise, we often focus on the physical benefits—weight management, stronger muscles and bones, increased energy, and a lower risk of chronic diseases. However, one of the most profound benefits of regular exercise is its impact on mental health. Numerous studies have shown a strong connection between physical activity and improved psychological well-being, making exercise a powerful tool for both the body and the mind.

The Mind-Body Connection

Osteopathic medicine embraces a holistic approach to health, recognizing the deep connection between the body, mind, and spirit. The first tenet of osteopathic medicine states: “The body is a unit; the person is a unit of body, mind, and spirit.” This principle underscores the importance of overall well-being—not just treating symptoms, but nurturing the whole person. As an osteopathic medical student, I have come to appreciate that exercise is not just about physical fitness—it plays a critical role in maintaining mental and emotional balance.

A Personal Perspective

I’ve experienced firsthand the psychological benefits of exercise. Medical school is rigorous, and during my first semester, I was so consumed by studying that I neglected everything else—including my physical activity. I dedicated 12 to 14 hours a day to my coursework, believing it was the only way to succeed. However, the intense workload, lack of movement, and social isolation took a toll on me. For the first time in my life, I struggled with anxiety and depression. I also gained weight, which impacted my self-confidence, further adding to my stress.

Over winter break, I realized that my approach was unsustainable. I needed balance. When I incorporated regular exercise into my routine, my mental health improved dramatically. My memory sharpened, my mood lifted, my self-esteem increased, and I had more energy. Ironically, even though I spent less time studying, my grades improved because I was more focused and efficient. Exercise became a crucial part of my self-care, helping me manage stress and maintain a sense of well-being.

Making Exercise a Sustainable Habit

There are countless reasons to incorporate exercise into your daily life, but the key to consistency is enjoyment. If working out feels like a chore, it’s easy to abandon the habit. Instead, find activities you genuinely enjoy—whether it’s running, yoga, dancing, weightlifting, or hiking. When exercise becomes something you look forward to, it transforms from an obligation into a source of fulfillment.

Final Thoughts

Exercise is more than just a way to stay in shape—it’s a powerful tool for mental resilience, emotional stability, and overall happiness. By making it a regular part of your routine, you’re not just investing in your physical health but also in a clearer mind, reduced stress, and a better quality of life. Prioritizing movement isn’t about finding time—it’s about making time for your well-being.

February 5, 2025 By kkaiser

In Articles/ Uncategorized

Holiday and Winter Gatherings: Staying Safe and Celebrating Together

It’s that time of year again! As the leaves change, the air turns crisp, and the festive spirit begins to build, we know the holiday season is just around the corner. This time of year is filled with traditions, family gatherings, and celebrations that bring us together. However, as we make plans for fall and winter festivities, it’s important to be mindful of ways to keep ourselves and our loved ones safe and healthy.

Personally, I cherish our family’s big Thanksgiving gathering. Every year, relatives travel from all over the country to share laughter, stories, and a delicious meal. While the holidays may look a little different for some, adapting traditions to prioritize well-being can ensure we continue to celebrate together for years to come.

If you’re planning a holiday gathering, here are some ways to make it as safe and enjoyable as possible:

Host Outdoor or Well-Ventilated Gatherings

If the weather allows, consider celebrating outdoors where fresh air provides better ventilation. If indoors, open windows or use air purifiers to improve airflow.

Keep Gatherings Small and Comfortable

Large crowds can be overwhelming, so smaller gatherings allow for more meaningful connections. If hosting a bigger event, consider spacing out seating areas or setting up different activity zones.

Practice Good Hygiene

Encourage frequent handwashing and provide hand sanitizer for guests. Having individual utensils and serving spoons can also help keep things clean and organized.

Be Mindful of Travel Plans

If traveling, plan ahead to make your trip smooth and stress-free. Check local travel advisories, pack essentials like sanitizing wipes, and allow extra time for any unexpected delays. If driving, bring snacks and drinks to minimize stops along the way.

Consider Creative Ways to Celebrate

For those who can’t gather in person, virtual celebrations, mailed care packages, or video calls during mealtime can help keep traditions alive. Hosting a virtual game night, sharing favorite holiday recipes, or watching a festive movie together from afar are great ways to stay connected.

Prioritize the Well-Being of Loved Ones

If any family members are feeling unwell, encourage them to rest and recover before joining the festivities. The holidays are about love, gratitude, and togetherness—showing care for one another’s health is part of that spirit.

By being thoughtful in our planning, we can create joyful and memorable holiday experiences while keeping our gatherings safe and enjoyable for everyone. Wishing you a season filled with warmth, happiness, and good health!

February 5, 2025 By kkaiser

In Articles

Daytime Strategies for Better Sleep

Autumn in southern Utah may bring only subtle changes, but as temperatures drop, daylight fades, and school routines take over, you might find your energy lagging. The lazy mornings, afternoon naps, and late summer nights are behind you—so it’s time to reset your sleep schedule.

If you’re struggling to wake up refreshed, the key isn’t just what you do at night—it’s how you spend your day. By making small changes to your daily routine, you can set yourself up for deep, restorative sleep and wake up feeling recharged.

1. Keep a Consistent Sleep Schedule

Your circadian rhythm thrives on routine. Going to bed and waking up at the same time every day (yes, even on weekends) helps regulate your internal clock. Aim for at least 7.5 hours of sleep per night—or 9.25 hours for teens and adolescents—and give your body a couple of weeks to adjust to the new schedule.

2. Ditch the Snooze Button

Hitting snooze doesn’t help—it actually makes you groggier. Those extra minutes of fragmented sleep confuse your body and leave you feeling even more sluggish. Instead, get up with your first alarm, and if you still feel exhausted, adjust your bedtime to ensure you’re getting enough sleep. A short power nap in the afternoon can also help recharge your energy without throwing off your nighttime routine.

3. Get the Right Light Exposure

Your body’s sleep-wake cycle is heavily influenced by light.

Morning: Spend at least 15 minutes in natural sunlight to signal your brain that it’s time to be alert.
Evening: Avoid bright lights—especially blue light from screens—at least an hour before bed to encourage melatonin production and better sleep.

4. Fuel Your Body Wisely

What you eat affects your sleep. Aim to stabilize blood sugar, reduce inflammation, and get the right nutrients to support your body’s needs.
✔️ Prioritize protein, fiber, and healthy fats
✔️ Reduce processed foods and added sugars
✔️ Avoid spicy and fried foods before bed, as they can cause discomfort and disrupt sleep

5. Watch Your Stimulant Intake

Caffeine: It stays in your system for up to six hours, so skip that afternoon coffee. Even some decaf products and chocolate contain small amounts of caffeine that can impact sleep.
Nicotine: As a stimulant, it can make it harder to fall and stay asleep.
Alcohol: While it may make you feel drowsy, it actually disrupts REM sleep. If you drink, do so in moderation and avoid alcohol at least three hours before bed for better sleep quality.

6. Move Your Body

Regular exercise can improve sleep by reducing insomnia, lowering stress, and even decreasing snoring and sleep apnea through weight loss. However, timing matters—avoid intense workouts too close to bedtime, as it takes about five hours for your core body temperature to normalize after exercise. Stick to morning or afternoon workouts to ensure your body is ready to rest by nighttime.

7. Train Your Brain for Rest

Practices like prayer, meditation, and yoga have been linked to deeper, more restorative sleep. These activities reduce stress hormones that interfere with sleep and help the brain transition smoothly between sleep phases.

February 5, 2025 By kkaiser

In Articles

Soul Reading Required

If you are going to take time to read this article, you must promise me you will be fully present and engaged the whole time. This is going to require some effort on your part as the reader, and I want to set you up for success. Remove any distractions, take a deep breath to clear your mind, and let’s get started practicing mindfulness.

What I want you to do is focus on your breath. Don’t change anything about how you are breathing. Just simply notice what the air feels like as it enters and exits your body. If thoughts come to mind, let them come and go without holding onto them. You are here to simply observe this moment. Notice how your airway breathes life in and out of your body on its own. What do you feel with each inhale and exhale? Can you feel it affect other areas of your body? Stay here for a moment, keeping your attention focused on your breath. Close your eyes if you want to. Stay however long you need to and read on when you are ready…

Great job! Do you feel any different after that short exercise? What was the difficulty of it for you? It is okay if it was hard to focus on breathing. If you have not practiced mindfulness before, it can seem a little uncomfortable and even difficult, but I promise that incorporating mindfulness into your life is worthwhile.

Mindfulness is a beautiful way to reconnect our brain, body, and soul—the three components of health. It has been practiced for thousands of years, and the research on its effects is abundant. A few of its many benefits include the ability to cope with stress, build up stress resilience, alleviate chronic pain, reduce depression relapses, decrease cravings, and increase feelings of compassion towards others. Wherever you fall in the above categories (I think stress claims us all to some degree), incorporating mindfulness into your life is a valuable tool to have and apply throughout this new year.

There are a variety of ways to practice mindfulness, from a Yoga class to apps, from YouTube videos to official courses. Pick one to try out to find the best fit for you. How often should you practice it? It depends on you! I would suggest checking in with yourself throughout the day to see whether or not you need to hit the refresh button on yourself by spending a few minutes practicing mindfulness. I promise you’ll be glad you did.

February 5, 2025 By kkaiser

In Articles

Spring Back into Shape

Can you believe spring is finally here? As the days grow warmer and the world comes back to life, it's the perfect time to check in with yourself. If you’ve fallen off track with your New Year’s resolutions, you’re not alone. Studies show that nearly 80% of people abandon their resolutions within the first six weeks of the year. But here’s the good news—it’s never too late to reset.

Spring is all about renewal, growth, and fresh starts. So, let’s shake off the winter slump, set new goals, and step into the season with energy and intention. Here’s how to get started:

Mentally Prepare for Change

Lasting change starts with the right mindset. Take a moment to reflect on your journey so far:

What goals did you set for yourself this year?
What progress have you made, no matter how small?
Where can you improve moving forward?

Change isn’t always easy, and that’s okay. The key is to stay positive and approach your goals with patience and self-compassion.

Set Realistic Goals

Jumping in too fast can lead to burnout. Instead, ease into your new routine by starting small. If exercise is your focus, begin with two or three workouts per week. Once you build consistency, you can gradually increase the frequency. And remember—realistic expectations lead to sustainable success.

Make Your Goals SMART

The best way to turn your resolutions into reality is to make them SMART:

Specific – Define exactly what you want to achieve.
Measurable – Set clear, trackable milestones (e.g., “I will lose 10 pounds”).
Attainable – Choose goals that are challenging yet achievable.
Relevant – Align your goals with your priorities.
Time-sensitive – Set a deadline to stay motivated and accountable.

Write Down Your Goals

Putting your goals on paper transforms them from ideas into commitments. Seeing them written down serves as a powerful reminder of your progress and keeps you accountable.

Share Your Goals with Others

Accountability is a game-changer. Share your goals with a friend, family member, or workout buddy who can support and encourage you. If your goal is to be more active, brainstorm ways to stay moving together—whether it’s weekend hikes, virtual workout sessions, or daily walks.

Be Kind to Yourself

Progress isn’t always linear, and setbacks are normal. If you miss a workout or fall off track, don’t be too hard on yourself. What matters is getting back up and continuing forward. Flexibility and self-compassion will help you stay the course.

Embrace the Season of Growth

Spring is a time of transformation, and that includes you. Use this season as an opportunity to refocus, reignite your motivation, and make meaningful progress toward your goals. Change takes time, but with consistency and commitment, you’ll get there—one day at a time.

Now, let’s spring forward into a healthier, happier you!

February 5, 2025 By kkaiser

In Articles

The Transformative Power of Gratitude

What do you have in common with every other person reading this? Beyond the ability to read, there’s something fundamental that unites us all—the desire to be happy. No one wakes up thinking, "How can I make myself miserable today?" Yet, many people do feel unhappy because they let life simply happen to them instead of taking intentional steps toward joy. Every day, we make choices—including what we focus on and think about—that either move us closer to or further from happiness.

We know that money alone doesn’t guarantee happiness, nor does fame, recognition, or even good health. I’ve met people with financial security and good health who are deeply unhappy, while my son, who is battling cancer and relies on a wheelchair, radiates joy. So what’s the secret ingredient to happiness? While there’s no single formula, one of the most powerful factors is gratitude.

It’s fascinating how some of life’s most profound solutions are also the simplest. And science backs this up. Research has shown that those who intentionally cultivate gratitude experience significant benefits, both emotionally and physically. Compared to those who don’t practice gratitude, grateful individuals tend to:

Feel more satisfied with their lives overall
Experience higher levels of joy and happiness
Fall sick less frequently
Maintain a more optimistic outlook on the future
Have increased energy, enthusiasm, and mental clarity
Develop a deeper sense of spirituality or connection to something greater than themselves

The list goes on, reinforcing that gratitude isn’t just a feel-good concept—it’s life-changing. Even the early Pilgrims, in their own way, recognized the power of gratitude. And if you pause for a moment, you can sense it too.

Try this simple exercise: Think of one person who has positively impacted your life—a parent, sibling, teacher, or mentor. Close your eyes and picture yourself embracing them, sincerely thanking them for their influence. How does that feel? Warm? Uplifting? That’s the power of gratitude in action.

Now, how can you make gratitude a daily habit? Here are some practical ways to integrate it into your life:

Gratitude Journal – Each night, write down 3-5 things you’re grateful for. Reflect on one in detail.
Thank You Notes – Make it a habit to express appreciation to those who’ve made a difference in your life. A handwritten note, an email, or even a heartfelt text can make a lasting impact.
Verbal Appreciation – Say “thank you” often, especially to those who serve you—waiters, cashiers, coworkers, friends, and family.
Morning Gratitude Reflection – Start your day by thinking of at least one thing you’re grateful for. It sets a positive tone for the rest of the day.

If you believe in a higher power, take time to express gratitude in your prayers or meditations—not just for the good times but also for the strength to navigate challenges.

Choosing to be more grateful isn’t just about improving your own life—it’s about uplifting others as well. As Albert Schweitzer wisely said, “At times, our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lit the flame within us.”

Make the choice today to embrace gratitude. You might just find that happiness follows.

February 5, 2025 By kkaiser

In Press Release

Advocacy In Action

Advocacy In Action

On February 2, the Utah State Capitol opened its doors to medical students as part of Doctors Day, sponsored by the Utah Medical Association. The students were introduced formally in the Utah State Senate chambers to the Senators and received a rousing welcome.

At a luncheon with Utah physicians and key legislators, RVUCOM students were briefed on three House bills—Optometrist Practice Amendments (H.B. 224), Medication Dispenser Amendments (H.B. 301), and the Utah Medical Candor Act (H.B. 344)—and two Senate Bills— Children’s Health Coverage Amendment (S.B. 158) and the Anesthesiologist Assistant Licensing Act (S.B. 121). The bills ranged in topics from a Medicaid expansion for children in the state to provisions for physicians to dispense legal drugs from their practices. Afterward, students further received a behind-the-scenes look at the legislative process by visiting various committees discussing all five bills.

Pictured top, on the steps leading to the Supreme Court: (front row) Dr. Thomas N. Told; Rakael Brown, OMS III; Kristin Kopystynsky, OMS III; Shannon McKim, OMS III; and, Dr. Noel Nye, President of the Utah Medical Association; (back row) Will Byrne-Quinn, OMS III; Julian Ortiz, OMS III; Elliott Davis, OMS III. Not pictured: Adam Berry, OMS II; Lawsen Parker, OMS II.

This is a Press Release written for Rocky Vista University (RVU)

July 5, 2024 By kkaiser

In Articles

COM And MSBS Students Unite Over Their Passion For OMT

Advocacy In Action

This is a Press Release written for Rocky Vista University (RVU)

August 23, 2022 By kkaiser

In Press Release

Celebrating Class Of ’21 PA Program Graduates

On November 9th, the PA Class of 2021 gathered at The Cable Center in downtown Denver to celebrate their graduation from what became a unique program in more ways than one. The graduates not only completed 27 months of rigorous coursework, split between didactic and clinical phases, but they did so mostly during a worldwide pandemic. The challenges that the graduates faced as students, both on a personal and academic level, have molded them into more resilient healthcare providers.

In her keynote address, Lise Johnson, PhD, Director of Basic Science Curriculum, also emphasized another important trait that the graduates embody: trust. “You aren’t here today because you are so smart, because you are so nice, or because you worked so hard. All of those things happen to be true, but they are immaterial. You are here today because you have proven that you are competent, collaborative, compassionate physician assistants. And we trust you.”

After the graduates walked across the stage to be hooded and receive their diplomas, they recited the Physician Assistant’s Oath. With it, they pledged to hold as their “primary responsibility the health, safety, welfare and dignity of all human beings.” The next step for the new graduates is to take a national certification examination, administered by the National Commission on Certification of Physician Assistants, before they begin practicing in a clinical setting.

This is a Press Release written for Rocky Vista University (RVU)

August 23, 2022 By kkaiser

In Articles

Military Students Train Olympic Ski Team Physicians

During one wintery day in December, RVU military students trained Olympic Ski Team physicians at the annual Medical Emergencies in Skiing and Snowboarding (MESS) Training Course at Beaver Creek, Colorado. The students chosen from the Military Medicine Program to conduct the training were Heather Martin, OMS II, Jamie Truax, OMS III, Zachariah Devine, OMS II, Nicholas Maher, OMS II, Andrew Warren, OMS IV, and SD Warren’s wife, Lauren.

The student instructors donned human-worn simulators known as Cut Suits^TM as they manipulated the slopes alongside physicians for the Olympic Ski Team. Using the Cut Suits, the student instructors simulated a variety of injuries, which required the Ski Team physicians to utilize treatments from needle decompression and chest tube insertions to wound compression and cricothyrotomy.

Despite conducting the Hyper-Realistic®training simulation in a challenging, snow-covered mountainous environment, trainees assessed and managed the simulated treatment of both responsive and unresponsive patients, while demonstrating the ability to treat medical emergencies
in adverse conditions.

The Military Medicine Program would like to thank Gillian Bower, High Performance Director for U.S. Ski & Snowboard, and Deidre McGee, former RVU Military Coordinator, for helping to coordinate this simulation event.

This is a Press Release written for Rocky Vista University (RVU)

February 5, 2022 By kkaiser

Older Posts