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    Genetics, Epigenetics and Breast Health by Dr. Dawn Siglain


    Have you ever heard the phrase “genetics loads the gun, but the environment pulls the trigger”? As a Naturopathic Doctor, this resonates for me so much. Genetics truly is just a small piece of the overall picture when it comes to chronic illness and breast cancer. Environment in this context is referring to something called epigenetics. This includes the world we live in, but also the habitual choices we make that impacts our health. This is all the food, drinks, and medications we consume. It also takes into account our hobbies, exercise routine, support system and even mindset. All of these things considered, greatly affect whether those bad genes get turned on or stay off.

    This is wonderful news! It means that we can feel empowered to make healthy choices to benefit our own wellness. It takes away the fear of disease. It reverses the idea that we are in a fight against cancer. Fight creates resistance and animosity towards our own cells.

    One of the best ways we can support the cells in our body is to nourish them properly. The most anti-inflammatory and anti-cancer diet that you can incorporate into your life is plant-based. Mother nature provides us with all of the delicious tools we need to survive. Eating wholesome and organic veggies provides us with just the right amount of carbs, proteins, and fats aka macronutrients that our cells need to maintain optimal health. Maintain, not grow – this is a huge difference. Don’t confuse good macronutrients with bad macronutrients. As infants we need breast milk to grow – that is all the dairy we need. But there are foods that people eat regularly that causes cells to grow because they are full of growth hormones with meat and dairy being two major culprits. They rob us of our wellness. Eating a high protein diet is the last thing our bodies need - especially when preventing or reversing cancer. Simply put, the foods that cause our cells to grow when we do not need growth can cause bad genes to turn on and cause cancer cells to proliferate.

    Preventative medicine can help. There are warning signs when it comes to health moving in the wrong direction. Using both western and eastern medicine, I can assess the person as a whole and make recommendations that can guide one back towards vitality. I urge you to be pro-active about your health. If you feel unwell, find a doctor who understands root cause medicine so you can make the beneficial choices for your own wellness. Remember this approach to medicine is specific to you and gives you the best chance that the trigger never gets pulled.

    If you’re interested in learning more about anti-inflammatory choices reach out by calling 631.421.1848 or emailing for a FREE 10 min consult with Dr. Dawn to see how naturopathic medicine can get your health on the wellness path!



    The Evolution of You: Psychic Medium Kim Russo, Wendy Shulman & Dr. Pina LoGiudice

    June 16, 2020

    Inspiring discussions with psychic medium Kim Russo of the TV Show Celebrity Ghost stories, Wendy Schulman, founder of the Roslyn Salt and Inner Source founder and naturopathic doctor Pina LoGiudice.

    These three amazing women will take you through the tectonic shifts of energy occurring all around us and help you navigate them from a mind, body and spiritual perspective. You will leave this seminar with a deeper understanding of what is happening and your role creating a more evolved and beautiful self and world.



    Shedding Light on Eye Health
    By Dr. Dawn Siglain ND, LAc

    There has been quite a buzz about masks to cover our nose and mouth lately, but what about protection for our precious eyes?

    May is Healthy Vision Month, so let’s take some time to care for our dear eyes. Ever wonder how to get that sparkle in your eye? Our eyes radiate from our hearts and souls which exudes our vibe out to the world. Let’s send out good vibes!

    When it comes to eye health, preventative care is key. Naturopathic medicine treats the root cause of disease. As a Naturopathic Doctor, I have to uncover the cause of a patient’s discomfort.

    There are four cranial nerves involved with the wellness of our eyes. A cranial nerve disorder can affect vision, movement of the eye and sensation of the eye. Symptoms can include blindness, double vision, or paralysis of eye or eyelid (such as drooping of the upper eyelid which interferes with vision). The optic nerve connects the eye to the brain and there is a particularly important part of the eye that is located near the optic nerve that I’d like to bring to your attention. The retina is an extension of the brain. It’s a nerve layer lining the back portion of the eye which receives light to convert into neural signals and then creates impulses to communicate with the brain. This is how we can interpret images.

    The health of our retina is important as it directly correlates with brain functioning. Chronic conditions and poor habits take a toll on the health of our eyes. Making good choices early in life create beneficial habits. Healthy lifestyle choices really do matter. Nutrients for eye health include lutein, zeaxanthin, and carotenoids. Wearing good quality sunglasses year round are also proactive and especially to be considered for children. The lens of youngsters filter out less UV A & B rays which means the rays penetrate their retina easier and may lead to a chronic eye condition later in life.

    Once quarantine is lifted, consider getting your eyes checked. Comprehensive regular eye exams are encouraged by AOA ( American Optometric Association) and make sure you ask for retinal imaging as it can detect signs of neurodegenerative disease before cognitive impairment sets in. This is crucial as early intervention is key in slowing disease development with Alzheimers. Optical Coherence Tomography Angiography (OCT-A) is a great tool in detecting ocular and systemic diseases early on. It’s non-invasive retinal imaging which can help to detect diabetic retinopathy, glaucoma, macular degeneration, and arterial and vein occlusions.

    Protect your eyes all the time. Join Dr. Dawn’s webinar this Thursday 5/21 at 4 pm to learn more!


    Stress and Gut Health with Dr. Dawn

    Thursday April 30 at 12:30pm

    Are you experiencing stress overload? Noticing any digestive upset too? Maybe there’s a connection with both your stress load and your gut health.

    Understanding the root cause of any dysfunction in the body is important now more than ever. This is exactly what type of care naturopathic doctors provide for our patients. Learn about the impact your digestive health has on your overall immune system. Optimizing your microbiome plays a major role in overall wellness.

    Dr. Dawn will share insight about your parasympathetic nervous system and the direct connection to your stress response and gut health. Get tips on ways to relieve digestive discomfort using nutrition and food preparation guidelines, healthy lifestyle habits and proper supplementation.



    Telehealth & Naturopathic Care

    Thursday April 23 at 12:30 pm

    ‘Telehealth & Naturopathic Care’
    By Dr. Dawn Siglain ND, LAc.

    Naturopathic medicine has remained a constant during this time. As naturopathic doctors, we know that the cure from any dis-ease comes from nature - hence, ‘Nature Cure’. What we need, mother nature has provided for us. The thing is, we may need to search for it or be guided in the right direction. Identifying the root cause of imbalance is crucial to the healing process. This is where naturopathic medicine shines!

    The underlying cause of what is ailing a person is the key component in finding relief.
    In doing so, provides answers for one’s optimal wellness. Health recommendation plans start first and foremost with nutrition advice including lots of healthy options to eat plus eliminating the culprits that have been adding fuel to the fire. Healthy habits to create a balanced lifestyle and proper supplementation are necessary as well to bring the body back to homeostasis. Our mind/body connection is powerful. Daily Affirmations are a tool I use to incorporate into my health plans. It empowers patients every day during their wellness journey.

    The silver lining during this time, is that we are still able to help our patients with Telehealth. Using video conferencing and phone calls, we can connect with our current patients and even take on new patients. Naturopathic medicine is needed now more than ever as preventative care or for many acute and chronic conditions. Explore your options with this upcoming webinar and take charge of your own health!



    Can Chinese Medicine be the answer to my sleeping issue?

    New article by Dr. Dawn

    Can Chinese Medicine be the answer to my sleeping issue?
    By Dr. Dawn Siglain ND, LAc.

    When it comes to optimizing your health, getting proper sleep is key. Why? Because during a night of quality deep sleep is when the brain is able to detox. That’s right - you are extremely productive in your most relaxed state. So, if you have ever had a poor night’s rest, then you know exactly what it feels like when your brain did not properly detox.

    The Glymphatic System assists the brain in this very necessary process of detoxing as well as proper distribution of other compounds such as glucose, lipids, amino acids, and neurotransmitters. It clears waste during deep sleep and is suppressed while awake. An ebb and flow motion of cerebrospinal fluid into and throughout the brain tissue is what promotes clearance of interstitial fluid via drainage pathways. This pumping action goes into effect once we are in a deep sleep and allows for detoxing to occur. Accumulations anywhere within our body can cause imbalance. For optimal health, creating proper flow- especially in our brain- should be a top priority.

    When it comes to creating homeostasis within our body, acupuncture reigns supreme. This is because acupuncture nails it when it comes to optimal flow of blood and qi. Qi is the universal energy that flows within each one of us. We all strive for good qi. Even one solitary acupuncture treatment can create this peaceful state of balance. I see it all the time in my practice. It activates our parasympathetic nervous system (PNS) which is our rest and digest system. Being in this relaxed state allows us to thrive as humans. Ultimately, we want to tap into our PNS as often as possible. It is especially important to enact this when drifting off to sleep.

    If you do not feel rested upon waking, you need to find out why. There are so many questions to ask about the topic of sleep. This is where naturopathic medicine shines because it gets to the root cause of your dis-ease. Combining naturopathic medicine and acupuncture is extremely effective when it comes to problems with sleep. By doing a thorough medical intake and taking into consideration digestive health, emotional walls, stress response, night sweats plus so much more - I am able to understand my patients to create an individualized health plan. Naturopathic doctors and acupuncturists need all of these details to help you.

    One of my favorite tools when using Chinese medicine to improve any sleep disturbance is the Chinese clock. Qi moves through our organs in a 24 hour cycle. Every two hours, qi is strongest in a particular organ. The three main organs that are affected include the gallbladder, liver and lung. I am sure you have heard that it’s important to fall asleep around 10:30 pm. From a Chinese medicine perspective, the reason behind this is because by 11 pm, the gallbladder has heightened qi activity. The gallbladder is intimately connected to the liver, so there is a connection with our ability to detox and process emotions. The gallbladder is responsible for our decision making. This explains why after a good night’s sleep, obstacles from the day before may seem a bit more manageable with clarity of thought. The liver is affected from 1-3 am. The liver is in control of our emotions and when it is out of balance, anger ensues. If you are waking during this time, there could be some unresolved anger or perhaps you consumed some alcohol the previous night. The emotion of our lungs is grief and they are affected from 3-5 am. If you are experiencing loss of any kind such as a loved one or a major life change - this could be the reason for waking at that time. Dealing with your emotions can help your body and mind to relax during sleep. Chinese medicine understands the mind/body connection.

    Using both western and eastern medicine is a gentle and effective way in approaching a sleep disorder. We need quality sleep at night to feel our best each and every day. Proper sleep helps us to handle stress better which is a huge benefit. Join me in my upcoming webinar to learn more about my approach to improving sleep. I’ll be talking about other factors such as proper testing, bedtime hygiene, effects of wifi, daily detox and stress.

    If you’re curious how acupuncture can help you, reach out to Dr. Dawn for a FREE 10 minute consult. or call 631.421.1848



    Get Rid of the Holiday Bloat

    Read this to Optimize your Digestion:

    As a naturopathic doctor, I do everything in my power to educate patients about proper holiday food choices. Preventative is best. However, the temptation is tough. So if you’re dealing with some digestive holiday funk all you can do is be pro-active and make better choices now.
    When it comes to optimal digestion, raw food can play an unsuspecting role. What is good for one person, may not be beneficial for someone else. Listen to your body. It communicates to you in three crescendo-ing ways: whisper, talk then screams. Catch things early when it’s whispering to you!
    First and foremost, raw food is the supreme source for nutrient dense, unrefined food full of vitamins, minerals, fiber and antioxidants. However, if you’re having digestive issues, I encourage you to take a look at your diet and the preparation of your foods. Most importantly, ask yourself how you feel after meals.
    The stomach is an acidic and warm environment created to break down food into nutrients. If this burning furnace is disrupted, then digestion is impaired. Main symptoms to look out for include gas, bloating, constipation, diarrhea and fatigue.
    Eating in a hurry or feeling stressed can be factors, especially if food is not chewed well. It gives the stomach more work to do which requires more energy. In turn, this can deplete your overall energy. Consuming an abundance of raw food, if not properly absorbed, can cool off that digestive fire. This means that food has to spend more time in the gut than it should which creates toxins – gross!
    Remember to try to eat only whole foods and avoid processed foods including gluten, sugar and dairy. Iced drinks and ice cream can be culprits in cooling off the digestive fire too. Even fruits, vegetables, smoothies and salads which are deemed healthy can pose a problem if there are digestive issues. Consider warming up your digestive fire with healing teas, broths, or lightly sauteeing or steaming your veggies. Once your gut is healed, try adding the raw food back in moderation. If you need more tips on improving your digestion, feel free to call me for a FREE 10 minute consultation at 631.421.1848.


    Dr. Dawn's radio show interview with The Natural Nurse: Ellen Kamhi

    Tune in 90.3FM WHPC & iHeartRADIO:TODAY @ 3:30 pm & Mon Apr 15 @ 1:30 am & 3 pm

    Listen to Dr. Dawn's interview on 'Herbally Yours Radio Show' with Host: Ellen Kamhi, The Natural Nurse! Chatting about topics Dr. Dawn will be covering at the upcoming NAVEL expo / Science of Human Optimization Conference April 27 & 28. Learn why Dr. Dawn joined the field of naturopathic medicine, when raw food is good for you, food prep for optimal digestion, & the secret ingredient we all need in our food.


    Your Labs Are Normal but you STILL do not feel good? by Dr. Dawn Siglain

    March 26, 2019

    Want answers to your health questions? Naturopathic Doctors assess labs with a preventative eye - see how this can help you to feel your best!

    CLICK HERE FOR ARTICLE in Natural Awakenings Magazine


    CBD oil for Mental Health?

    11-02-2018 - PUBLISHED BY NDNR

    Dr. Peter Bongiorno's academic review on CBD oil published by Naturopathic Doctor's News and Reviews



    Chronic Inflammation - what are the signs?

    What is inflammation? Inflammation is the natural way that your body reacts to an injury or an infection. So, it is part of being human and it helps us manage life. It’s important to remember though that we need a healthy balance of inflammatory as well as anti-inflammatory responses going on in our bodies. The important concept to keep in mind is balance. And this is where the problem lies because there any many aspects of our food, environment and lives that tend to put us all at risk for inflammatory states.

    Let’s walk through this process. There’s external inflammation which occurs on the outside of your body and it’s pretty easy to see. You get a cut, it bleeds, it hurts, it gets red, and then it heals. Bravo! Inflammation working in our favor. But there’s also internal inflammation which occurs in the tissues of your body right down to your organs. And this is the inflammation that I want to bring to your attention. Just because you can’t see this type of inflammation doesn’t mean it’s not there - because it could be lurking in your body. If you are one of the many affected, it robs you of your health. The good news is - it is manageable and may even be reversible. You can restore your own health! Like anything else, the sooner you catch the issue of inflammation, the better off you are. Any day is a good day to make a positive change. So remember, it’s never too late!

    I want to share with you some of the warning signs
    1. Fatigue - now I’m not talking you got a bad night’s sleep and you feel off for one day. This is a down and out feeling of complete exhaustion that you feel day after day. You may even notice that around a certain time of day, every day you are down for the count. Your tiredness may occur after eating a meal or a snack. It’s important to keep track of this.
    2. Pain - this is the type of pain that you cannot attribute to an accident or any recent trauma. You may feel joint pain or abdominal pain or even chest pain. This pain can affect how you function. You may not be able to do the exercises that were part of your normal workout routine. Or cleaning around the house is becoming much more difficult because your hand grip is affected.
    3. Feeling of heat - you notice that you are feeling hot and this can be a constant state for you or it could be at certain times of the day. It may only occur or get worse when you eat certain meals. Some parts of your skin feel warm to the touch or you even notice redness in certain areas. Mouth sores may even occur.
    4. Swelling - you may notice swelling in your hands upon waking in the morning. This may be referred to as edema which can be linked to skin inflammation causing increased vascular permeability and vasodilation.
    5. Poor circulation in your extremities - you may notice that your hands or feet get very cold. They may even have numbness or tingling. You fingers, toes, or tips of your fingers may even turn a shade of blue or white. This may be very painful as well.

    Is everyone susceptible to inflammation? Living in this day and age, we can all fall victim to an inflammatory condition. I say this for a number of reasons. One major player is consuming food that lacks nutrition or is just not good for us. Anything processed is pretty much just garbage, so why are we ingesting these items? I wonder about this. If it comes in a package and you cannot pronounce its ingredients, then it is not for human consumption. Other reasons for increased inflammatory states is the exposure to toxins in our environment doing daily activities such as driving in the car, the air we breathe, EMFs ( electromagnetic fields), hair dye, nail polish, work hazards, etc. The heavy metals slowly overtime build up in our systems and contribute to inflammation. Some conditions that are inflammatory include autoimmune diseases such as rheumatoid arthritis, lupus, celiac, sjogren’s, multiple sclerosis, ankylosing spondylitis, vasculitis, crohn’s, and ulcerative colitis just to name a few. It also includes allergies, asthma, IBD, and hepatitis.

    So I am sure you’re asking yourself, ‘How do I know my inflammation is in check?’ Inflammation is one of those issues that creep up slowly and in a strange way. And it can vary from one individual to the next. Inflammation is a wonderful way of warning us that there is something that we are doing in our lives that is causing a hyper-inflammatory state. The trick is being in tune with our bodies. The reality is if you have any one of those signs listed above, you may be suffering from anything. Chronic inflammation is in fact the root cause of most diseases nowadays. By tackling the inflammation, you can ward off a disease that may be lurking in your body just waiting to cause havoc. It is important to go to a doctor you trust and get some testing done.

    Chronic inflammation is a state of health that needs our attention right now. There are things you can do everyday to help ward off an inflammatory state. Eating healthy, exercising, meditating, laughing, mild detoxing daily, and taking time to smell the roses are some ways to fight the battle against inflammation that doesn’t serve you. Remember it is important to seek treatment from a health practitioner such as a naturopathic doctor ( ND) that is properly trained in the management of chronic illness. Find an ND in your area and make an appointment today to reach your optimal state of wellness!


    Hot Baths for Heart Health


    by Peter Bongiorno ND, LAc

    A hot bath feels nice, and may be just what your heart needs. A new article in the prestigious journal Nature looks at this old time naturopathic hydrotherapy.

    A Japanese study of 873 seniors showed that 5 hot baths a week, with an average temperature of 106 degree can help the heart. These men and women aged between 60 and 76 years and 164 of them were followed for 5 years. In that time, it was shown that those who took the baths had improved markers of artery plaque blockages (athersosclerosis) and bettercontrols of blood pressures within the body as well.



    GoFundMe for Naturopathic Medicine in New York State

    Please watch Dr. Peter's video about naturopathic medicine in New York State and learn how you can bring holistic medicine to every New Yorker.

    Right now, New Yorkers are NOT allowed to have naturopathic doctors as their primary care physicians. You can change this with your support.



    Review of Study: Naturopathic Medicine for Anxiety and Depression

    May 2017: Dr. Peter reviews an observational study, which corroborates two other past studies which suggests efficacy for naturopathic support with anxiety and depression.

    Overall, this study sends a signal to the clinical world of psychiatry to look beyond neurotransmitters and embrace a naturopathic and holistic approach.

    This study did not merely look at a single monotherapy (eg, St. John’s wort). Instead it involved a naturopathic-based paradigm, an important and welcome seminal step towards clinical acceptance of a systems-based and more functional approach to management of anxiety and depression.

    to read the full review, click below:



    Dr. Kachko Interviewed via Podcast

    Topics: His practice as InnerSource, Naturopathic Medicine, and Social Determinants in health

    Check out this podcast with our very own Dr. Kachko being interviewed about his practice, Naturopathic Medicine, and the role of social determinants of health. If you have any friends or family who have been curious to learn more about what we do at InnerSource Health or about Naturopathic Medicine, this is a great introduction! Dr. Kachko also discusses the role of social isolation on health outcomes and his new venture, TribeRx.

    Listen to the podcast here!


    Mitochondria Check Up Questions

    Use these questions to see if you have signs of mitochondrial dysfunction.

    If you do, check in with your naturopathic doctor to find out how to heal your mitochondria.


    How Active Is Your Thyroid? - part 3 of 5


    Dr. Oz reveals the results of the thyroid speed quiz. Then, naturopath Dr. Pina LoGiudice shares her expert recommendations for a sluggish thyroid.


    What to Eat for Your Thyroid - part 4 of 5


    Naturopath Dr. Pina LoGiudice presents the symptoms of a sluggish thyroid and a sample eating plan to boost your thyroid hormone levels.



    The Importance of Iodine for Thyroid Health - part 5 of 5


    Dr. Oz reveals how salt can affect your thyroid. Then, naturopath Dr. Pina LoGiudice presents the symptoms of an overactive thyroid or hyperthyroidism and reveals the key foods that can reduce excessive thyroid activity.



    Do You Need Thyroid Therapy? part 1 of 5


    Do You Need Thyroid Therapy?

    Are you sluggish and tired? Do you have trouble losing weight? Naturopath Dr. Pina LoGiudice and Dr. Oz reveal how your thyroid speed may be to blame.



    Take the Thyroid Speed Quiz - part 2 of 5


    Dr. Oz and naturopath Dr. Pina LoGiudice present a short quiz and explain how your thyroid can affect your energy levels, body temperature, and bowel movements.



    NY Licensing Effort Go Fund Me Support Page


    A letter from Dr. Peter Bongiorno:

    Hi family and friends of Inner Source Health,

    As you know, naturopathic doctors are not yet licensed in New York State even thought 21 states have naturopathic physicians licensed.

    As president of the New York Association of Naturopathic Physician (NYANP),I have been working hard to move this through in Albany, but have had resistance from the conventional medical doctors and legislators that are influenced by them for they want to hold down the holistic and natural medicine movement and keep it away from the public.

    Nevertheless, we’ve had some interesting events unfold recently:

    - In December of 2016, Massachusetts was licensed, which was a big political win for naturopathic medicine over conventional care which tried to stop this

    - at same time, a new legislative sponsor, Assemblyman Felix Ortiz, took the helm for us in Albany. Assemblyman Ortiz was the man who created the hands free car cell-phone bill which passed in New York. This bill also went nationwide and as a result, he has become a national figure with political influence. He is a strong supporter of naturopathic medicine, and unlike a lot of politicians, he cares about passing bills he believes in, not ones that are politically helpful for his career or to cater to special interests.

    - in late 2016, we saw the indictment and imprisonment of the corrupt leaders both the NY State Senate and the House (Senator Skelos and Assemblyman Silver, respectively)

    All three of these events together have created a new political climate that I believe can help the naturopathic medicine licensing move forward.To take advantage of this situation, we need to work with some lobbyists and other state government influencers right now.

    The NYANP set up a GoFundMe campaign, and basically, we need to raise about $50,000 for legislative education and lobbyist work to help make this happen. We have identified key lobbyists with excellent contacts that can help, but we need the money pay them for their services.

    So, I am writing today because I need your help with three things:

    1 - please support the NYANP by going to the link below and to learn more through the video link:

    and donate whatever you can: $5, $20, $100, $500…. whatever you can do would be amazing. 100% of the money goes to this effort.

    2 - please send a personal note to your friends / family and on social media, email, newsletters, etc… so we can get the word out. You can forward this email.

    3 - If you know anyone that you think I should talk with who is influential or you believe would be interested in helping this movement, please make the connection or send me the contact info.

    We are unveiling this campaign officially Thursday, April 27 at noon.

    It is a David and Goliath Story that I know we can win, but we need your support too.

    If you believe in naturopathic medicine , then please help naturopathic medicine get licensed in New York. Check out the video here:

    much love and great appreciation,



    ISH Newsletter 3-26-2017: Rheumatoid Arthritis, Supplement Quality, Tea for Weight loss video, Lotus Physical Therapy

    In This Issue:


    Half Day for Health and Detox - Saturday, April 1, 2017

    Mitochondrial Health for Nervous System and Mental Health

    Better Than A Statin? The Boston Heart Panel and Natural
    Remedies for Optimal Heart Health

    50 Ways to Love Your Liver


    Article - Naturopathic Medicine for Rheumatoid Arthritis

    Podcast - Supplements: Quality and Use for Mood Disorder

    Radio Interview - Natural Anxiety and Depression Treatments

    Video of Dr. Pina on Dr. Oz: How Tea Can Help You Lose Weight

    naturopathic legislation moving forward

    Meet Rachelle Bojer and Lotus Physical Therapy



    How Tea Can Help You Lose Weight - Dr. Pina on Dr. Oz


    Naturopathic doctor and acupuncturist Dr. Pina Logiudice explains how teatoxing at home can help you slim down and reduce bloat and water weight.

    Plus, Dr. Oz explains the difference between water weight, bloat, and fat.

    GUESTS: Dr. Pina LoGiudice , Tia Brown



    4 Ways Naturopathic Medicine Can Help Ease Rheumatoid Arthritis Pain

    10.12.16 Dr. Kachko's Article For EverdyDay Health

    As a guest Columnist on, Dr. Kachko helps navigate some of the common causes of Rheumatoid Arthritis that you can address TODAY. Have any type of arthritis? Schedule a free consult with Dr. Kachko at the "Patient Information" link above.

    Read the article here!