I'm Natalie Valentin—nurse leader, mom of three, chaos coordinator, and founder of the Health Navigator Platform that you’ll find within this website.

Within the Navigator, my goal is to empower ALL individuals to take charge of their wellness.

This space is a blend of heart and hustle—created to help everyday people navigate healthcare, wellness, burnout, and balance with tools that actually make sense. Whether you’re here for support, strategy, or just a moment to breathe, you’re in the right place. Let’s embrace the chaos together and take one step closer to health you can feel confident in.

Below is a picture of me immediately after a quadruple bypass…one week before I turned 43!

Person lying in a hospital bed with medical equipment and tubes, not yet awake from a quadruple bypass surgery.

Health Resources

Red Flags to Ask About

  • Sudden changes from previous values

  • "High" or "Low" results with symptoms (e.g., fatigue, dizziness, mood swings)

  • Labs flagged but not discussed by provider

How to Follow Up

  • Sample questions to ask:

    "What does this lab mean for me?"
    "Is this something I need to monitor again soon?"
    "Should I make any changes to my diet, activity, or medication?"

🧠 Understanding the Science of Stress: Pathophysiology & Cortisol

⚙️ What Happens in the Body During Stress?

  1. The Brain Detects a Threat

    • The amygdala (emotion center) senses danger—real or perceived.

    • It sends a distress signal to the hypothalamus.

  2. Fight-or-Flight is Activated

    • The hypothalamus signals the adrenal glands to release adrenaline and norepinephrine.

    • You may feel: racing heart, tense muscles, shallow breathing, increased alertness.

  3. Cortisol Enters the Scene (This is the slow-burn hormone)

    • About 15 minutes after the initial stressor, cortisol is released to keep you alert and ready.

    • It helps regulate blood sugar, blood pressure, and suppresses non-essential functions like digestion and immunity during crisis.

✋ 5 Quick Tips to Reduce Cortisol & Manage Stress

  1. 🚶‍♀️ Move Your Body for 10 Minutes
    A brisk walk, stretching, or light dancing signals your body it’s safe—helping cortisol levels drop naturally.

  2. 🌬️ Try a 4-7-8 Breathing Pattern
    Inhale for 4 seconds, hold for 7, exhale for 8. This calms your nervous system and signals relaxation.

  3. 🧂 Balance Blood Sugar with Protein & Fiber
    Skipping meals or eating lots of sugar spikes cortisol. Include protein + fiber (e.g., apple & peanut butter) every few hours.

  4. ☀️ Get Natural Light Early in the Day
    Sunlight supports your body’s natural cortisol rhythm—keeping you energized in the morning and calm at night.

  5. 📴 Take a Tech Break (Even 5 Minutes)
    Step away from screens. Try looking at a tree, sipping tea, or even closing your eyes—your brain will thank you.

Food as Fuel for Healing, Hydration & Hormones

Ideal for Pregnancy, Postpartum, and Daily Energy

🧠 Why Nutrition Matters

  • Balances mood & energy

  • Supports healing tissues (especially postpartum)

  • Reduces inflammation & boosts immunity

✅ Focus On These

Hydration Boosters

  • Water (aim for half your body weight in oz/day)

  • Coconut water

  • Herbal teas (e.g., ginger, rooibos, chamomile)

Anti-Inflammatory Foods

  • Leafy greens (spinach, kale)

  • Berries (blueberries, strawberries)

  • Fatty fish (salmon, sardines)

  • Olive oil & avocado

  • Turmeric & ginger (add to tea or food)

Nourishing Snacks

  • Apple with almond butter

  • Boiled eggs & cucumber slices

  • Hummus & carrots

  • Oatmeal with chia seeds and fruit

🚫 Reduce These

  • Processed sugars & white bread

  • Soda and energy drinks

  • Deep-fried foods

  • Excess caffeine (especially if breastfeeding)

✨ Quick Tip:

Eat a protein + fiber combo every 3–4 hours to stabilize blood sugar and energy.

Movement for the Mind & Motherhood

Gentle, Supportive Exercise for Stress, Strength & Recovery

🌿 Why It Matters

  • Reduces cortisol (stress hormone)

  • Improves sleep, energy, and mood

  • Supports circulation, core, and pelvic health

🧘‍♀️ Great Options by Goal

To Reduce Stress & Anxiety

  • Gentle yoga or stretching (10–20 min)

  • Walking (even 5–10 min makes a difference)

  • Rebounder or light bouncing

  • Breathing with slow movement (like Pilates)

To Support Pregnancy & Postpartum Recovery

  • Pelvic tilts and hip bridges

  • Bird-dog and cat/cow stretches

  • Wall sits or supported squats

  • Resistance band glute work

  • Postnatal Pilates (low-impact core repair)

⏱ Quick Routines for Busy Days

  • 1-minute stretch break between clients

  • 5-minute walk before or after work

  • Dance it out for 1 song with your kid(s)

✨ Reminder:

Movement doesn’t have to be “all or nothing”—it’s “something is better than nothing.”

What if Something’s Wrong?

CPR, First Aid & Choking Response