Benefits of Facial Rollers

You’ve likely seen or heard about the facial roller trend, and you may have even spotted the beedewy rose quartz roller we carry at the clinic, but do you know much about what facial rollers do? 

Facial Rollers have been used since the 1700s by empresses and members of high society in China. They massage the skin on your face, increase circulation, and aid in lymphatic drainage. If your face is swollen or puffy, a facial roller can help move lymphatic fluid away from your eye area and into the proper channels. The cool nature of the stone decreases puffiness and can have a calming effect on stressed skin. Also, a facial roller massage may benefit your skin by releasing hormones associated with stress-reduction and overall well-being, which could curb stress-related breakouts. One final detail is that facial rolling can become a ritual that contributes to ongoing self-care. This relaxing practice might be a great way to strengthen your awareness of the present moment and start off each day with mindfulness. 

How to use:

  • Store in the fridge for additional cooling benefits. 

  • Use on a clean face. Can also use after a serum, facial oil, or moisturizer for deeper product penetration. 

  • Massage gently, so as not to rupture existing acne or inflammation. 

  • Starting at the center of your forehead, roll the tool out to your temples. Roll under your eyes and over your cheeks toward your ears. Massage the upper and lower lip areas. Finish by rolling down along your jawline and neck. 

  • Wash roller with gentle soap after each use. 

Stop by MKE MindBody Wellness to pick up a beedewy rose quartz roller or to learn more!


Brucculieri, J. (2017). We tried Jade Rollers to find out if they’re a total waste of money. Retrieved from

Metzger, C. (2018). Do those jade rollers really work, or are they just pretty? Retrieved from

Gut/Brain Connection

Do you ever get “butterflies in your stomach” when you’re feeling anxious or excited about something? Can you think of times in your life when you’ve “trusted your gut” and benefitted from following this intuitive feeling? Our gut feelings behave like a second brain. What is really fascinating, is the science behind the gut-brain connection.

We all have something called the enteric nervous system (ENS) which is essentially two layers of millions of nerve cells that line our esophagus all the way down to our rectum. The ENS is responsible for controlling digestion, but research shows that it is also capable of communicating with our brain. When something is irritated in your GI system, the ENS will likely send a signal to your brain, resulting in a mood shift. A common manifestation of this link is seen in people with IBS or GI issues who also develop mental health challenges like anxiety and depression. 

Since our gut and brain are connected, treating one area could have positive impacts on the other. For example, people with IBS often benefit from taking anti-depressant medications and/or seeing a mental health counselor. Similarly, feeding your gut with good bacteria and healthy foods can have impacts on your mood. 

Making small additions to your diet can be a great way to start supporting a healthy gut and brain. Here are a few foods to consider:

  • Fermented foods (yogurt, cheese, sauerkraut) are made up of healthy microbes that are great for your gut. 

  • Omega-3 fats (oily fish, seaweed, chia seeds) provide good bacteria for the gut and reduce the risk of brain disorders. 

  • High fiber foods (fruits, vegetables, whole grains, nuts) contain prebiotic fibers that reduce stress hormones.

  • Foods high in polyphenol (dark chocolate, olive oil, coffee) may improve cognition and increase healthy bacteria in the gut. 

Check out this video if you’d like to learn more!


Johns Hopkins Medicine. The Brain-Gut Connection. Retrieved from

Leonard, J. (2019). 10 ways to improve gut health. Retrieved from
Robertson, R. (2018). The Gut-Brain Connection: How it Works and the Role of Nutrition. Retrieved from

Tips for Having an Enjoyable Vacation

As many of us are embarking on weekend getaways and longer-term vacations, it is important that the time away from home is life-giving and not overly stressful. Yes, there are details that must be considered, logistics to sort out, and unforeseen challenges that complicate our plans, but by being intentional about the experience, we set ourselves up for a more enjoyable trip. 

Set Goals

As you’re preparing for the vacation, take some time to envision your goals for the excursion. Are you hoping to meet up with people who live in the area? Do you want to eat your meals out, cook them, or a combination? Think about how many activities you want to do each day--typically scheduling fewer planned events will leave you downtime to recharge and avoid feeling overwhelmed. 

Reduce Screen Time 

We often go on vacation as a way to get out of our routine lives, and spending too much time on our phones or social media can get in the way of being present to the vacation experience. Try not to give into the phone and instead get active, go exploring, read, journal, or play a game. 

Have No Plans

By overplanning, we may think we have the perfect itinerary. When things don’t go as smoothly as we’d hoped, or something unexpected happens, though, we can feel disappointed. Instead of feeling tied to plans, try to spontaneously experience each day, moment to moment. When you wake up, listen to your inner voice about what sounds most inspiring. Are you excited by a local market, museum, or activity? Maybe you want to stay inside and cozy up with a book. If trying new foods or restaurants speaks to you, wander around the neighborhood until you find a place that looks good. By having no specific plans, you can immerse yourself in the area you’re visiting and find hidden gems that weren’t originally on your itinerary. 

Be Thoughtful about Work

Sometimes it’s impossible to take a true vacation from work, so finding a balance of accomplishing your responsibilities and also prioritizing the vacation is important. Prior to the trip, set boundaries about communication with co-workers. Set a plan for yourself that includes how often you’ll check your email, how available you will be to troubleshoot, and which dates/times you’ll be unavailable. 

Consider a Staycation

We can experience the benefits of vacation in our own backyards! Think of embodying a vacation mindset and explore a nearby neighborhood, try a new restaurant, or participate in a cool event, all the while staying curious about the experience and present to the current moment. 

Be Mindful

Finally, one of the best things we can do for ourselves while on vacation is to practice being mindful. Here’s a brief video that gives us 3 tips for being mindful during vacation:


Forbes. How to take a stress-free vacation from your stressful job. Retrieved from

Gelles, D. (2017). How to Be Mindful on Vacation. Retrieved from

Goldstein, E. (2018). Tips for Bringing Mindfulness to Your Next Vacation. Retrieved from

Real Simple. (2019). Internalize These 5 Tips for a Stress-Free Family Vacation Every Time. Retrieved from