Articles Archives - Kristen G Kaiser

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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 Articles

COM And MSBS Students Unite Over Their Passion For OMT

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)

August 23, 2022 By kkaiser

In Articles

The Montana College of Osteopathic Medicine Receives Accreditation Approval to Recruit and Accept Students

[July 26, 2022– Billings, Montana] Rocky Vista University (RVU) announced today that approval has been received from the American Osteopathic Association’s (AOA) Commission on Osteopathic College Accreditation (COCA), to recruit and accept students for the Montana College of Osteopathic Medicine’s (MCOM) inaugural class entering in the Summer of 2023. MCOM plans on matriculating 80 students into its inaugural class, with a gradual ramp up to 160 students by 2025.

David Park, DO, Founding Dean of MCOM, said, “We are thrilled to receive the recent approval by the COCA to move forward with recruiting, interviewing, and matriculating students at Rocky Vista University’s Montana College of Osteopathic Medicine. The process of accreditation is rigorous and requires an entire team’s knowledge, experience and expertise. I am grateful and very proud of the successful efforts of our RVU team as well as our growing local MCOM team, including several of our community members who have all helped us in achieving this important milestone.”

MCOM will be the first Montana-based 4-year medical school with a dedicated campus in the state and will have a significant economic impact on the Billings Community, the state, and the surrounding Mountain West Region. MCOM’s anticipated direct and indirect economic impact through 2023 is expected to total approximately $78.6 million, provide 350 jobs, and add more than $1.2 million in taxes to communities in the region. Upon full operation, MCOM is expected to support directly and indirectly 304 jobs in the region, generate $67 million in annual total economic impact and add $3.3 million in tax revenue to the state and local government.

The 12.8-acre campus and 138,000 square foot technologically advanced building, located in the West End section of Billings, has been under construction since early last summer and is on track to be completed by the end of this year. The growing number of MCOM employees are excited to move into their new building in January 2023.

Dr. Park continued, “We are very glad we hired Billings’ own Langlas & Associates as the general contractor for our project. They are wonderful to work with and we are constantly impressed with how they are able to keep on schedule with our tight timeline.”

David Forstein, DO, President and Provost of Rocky Vista University, stated, “The Montana College of Osteopathic Medicine will be Rocky Vista University’s third campus in the Mountain West Region. We are excited to enhance quality medical education in Montana to help solve the health professional shortage in the state and region. We are grateful for the warm welcome we have received from Governor Gianforte and the Billings community.”

Rocky Vista University receives national recognition for consistently demonstrating excellence in board examination pass rates and scores at its College of Osteopathic Medicine campuses in Colorado and Utah. This past year, RVUCOM ranked #1 of all osteopathic medical schools on the Level 3 exam for pass rate among first time test takers, ranked #3 on the Level 2 exam, and ranked #2 on the Level 1 exam of the national Comprehensive Osteopathic Medical Licensing Examination of the United States (COMLEX-USA). RVUCOM also demonstrates strong residency placement rates, with 99% of its graduating students from the Colorado and Utah campuses securing residency positions in the U.S.

RVUCOM was ranked by U.S. News & World Report in the categories of most graduates practicing in rural areas, primary care fields, and in medically underserved areas.

Additional information regarding MCOM can be found at Montana College of Osteopathic Medicine - Rocky Vista University. Applications for admission to MCOM will be available at Considering Medical School? Become A Doctor of Osteopathic Medicine.

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

August 23, 2022 By kristenbkaiser

In Articles

The Dancing Doctor

The Dancing Doctor

Michaela Snow, OMS I, at her grandfather’s family practice. (Photo by Austin Brink of Broncos Country Connected Dec. 21, 2021)

From an early age, Michaela Snow, OMS I, knew she wanted to become a physician. The first spark of inspiration came from her grandfather, a family medicine physician, who introduced her to his daily work of helping and treating patients when she was a young girl. That inspiration, combined with the support of her family, has helped her overcome some of the most challenging moments, such as applying to medical school. “I’m grateful for my grandfather who is a role model to me in life and in medicine. I am also thankful for my family’s undying support throughout my journey in pursuing both dreams God placed in front of me.”

Another member of SD Snow’s family who has motivated her in her pursuit of a career in medicine has been her grandmother, who she warmly refers to as Nana, and who experienced health issues while SD Snow was growing up. “I think I always saw the glamorized version of medicine – the white coat, the stethoscope, [changing lives and helping people] – but to [help] my own family filled my heart with a new kind of motivation. I knew there was nothing else I wanted to do.”

When asked what the biggest piece of advice her grandfather has given her, SD Snow said it is to “enjoy the little victories.” She describes her journey thus far as “hills and valleys the whole way, and that never stops in medicine.” Even when it’s right after taking an exam, she’ll celebrate that victory, then sit down and prepare for the next one.

SD Snow and her grandfather, Joseph Matarazzo, DO. (Photo by Austin Brink of Broncos Country Connected Dec. 21, 2021)

Running parallel to her ambition to become a physician is her love for dancing. Currently, SD Snow juggles a packed schedule of lectures and labs as a medical student followed by practice with the Denver Broncos Cheerleaders, a day that begins at eight in the morning and ends at eleven at night. “I fell in love with dance when I was six years old and made it a goal of mine to one day become a Denver Broncos Cheerleader. In the NFL, the Denver Broncos Cheerleaders is one of the most prestigious teams. I worked as hard as I could in high school and college to [audition and make the team]. [At the same time], I also knew I wanted to become a doctor, so thought to myself: why not try for the title of dancing doctor?”

While the original plan was to dance with the Denver Broncos cheerleading squad for two years and then attend medical school, the pandemic and the grinding halt it brought to sports arenas left her feeling like her job was unfinished. After several conversations with RVU administrators, she decided to do both dancing and medical school. Furthermore, dancing for SD Snow has also had the added benefit of improving her memory “because I have a creative outlet [through dancing],” she shared. However, SD Snow’s creative outlet may soon take the form of pursuing research opportunities and even joining one of RVU’s specialized education tracks. “I really want to do research. That’s something that is important to me,” she said. Most recently, SD Snow was accepted into RVUCOM’s Physician-Scientist Track, a specialized educational program where students can expect to become proficient in experimental design, data analysis, the research grant process, and presentation skills.

After medical school and residency, and in an ideal world, SD Snow would like to come back take over her grandfather’s practice, which he’s overseen for over 50 years. “He sees a lot of patients that desperately need him. I don’t know how long he’s going to practice for, and I have to kind of take it as it comes because you don’t always get to pick.” That sentiment also applies to her dancing with the Denver Broncos Cheerleaders. For now, “it’s fun to be a part of changing [the perception others have of cheerleaders],” she said.

If you wish to view the video segment about Michaela Snow, RVU student and Denver Broncos’ cheerleader, on the official Denver Broncos website, click the link here (her segment begins at the 16:00 mark).

Denver Broncos photography by Rob Hawthorne, Adam Bratton, and Laura Murray.

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

April 20, 2022 By kristenbkaiser

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