Today, more than ever, wellness is at the forefront of societal discussions. From mental health to physical well-being, women are making significant strides in bringing about change, introducing innovative solutions, and setting new standards. Despite facing unique challenges, they break barriers, inspire communities, and are reshaping the very definition of health and wellness. In this series called women in wellness we are talking to women doctors, nurses, nutritionists, therapists, fitness trainers, researchers, health experts, coaches, and other wellness professionals to share their stories and insights. As a part of this series, we had the pleasure of interviewing Dr. Sundermann.
Dr. Melissa Sundermann is a dedicated and compassionate physician committed to providing exceptional care and comprehensive programs focused on mind/body optimization. With a strong background in both traditional and integrative medicine, Dr. Sundermann combines her expertise to offer a comprehensive and customized approach to healing, longevity, health, and function.
Dr. Sundermann earned her medical degree in Internal medicine from Michigan State University. She is double-board certified in Internal medicine and Lifestyle medicine. Dr Sundermann spent the first 10 years of her career in traditional internal medicine practice while learning and educating herself in functional and integrative medicine. Her commitment to lifelong learning and staying abreast of the latest medical advancements has fueled her passion for delivering cutting-edge and evidence-based care. In the last 10 years, she has practiced functional, integrative medicine for her clients at Integrated Health Associates and, most recently, Canyon Ranch in Lennox, Massachusetts.
Known for her cutting-edge holistic treatments and approach to healthcare, Dr. Sundermann understands the interconnectedness of physical, mental, and emotional well-being. She integrates traditional medical practices with complementary therapies to address the root causes of health issues, fostering a comprehensive healing experience for clients.
Thank you so much for joining us in this interview series! Our readers would love to “get to know you” better. Can you share the most interesting story that happened to you since you started your career? What were the main lessons or takeaways from that story?
I lead an active lifestyle and love being with like-minded people. One of the things I do that melds my professional and personal interests is volunteer at events, specifically marathons and triathlons. About four years ago I was doing just that, working as an aide at an endurance swim race. The race concluded and I was helping clean up when I heard cries and screams for help. “Is there a doctor. We have a medical emergency.” I had to run up a large hill to reach the screams – a run that seemed to take forever. My assumption was that I would meet an older gentleman with chest pains and was preparing myself. However, when I arrived it was a pregnant woman in the back of her car having contradictions and in labor. I’m an Internal Medicine physician. The last time I delivered a baby or dealt with obstetrics was during my residency... circa 1998. But there was a woman at 24 weeks giving birth and I had to spring to action. Another person had answered the cries for help – a physical medicine rehabilitation physician. We were in a remote location so there was no waiting for an ambulance or EMT. We worked together to deliver the baby, and let’s just say, it was not an easy one.
I was the first person to hold this tiny, 24-week-old baby. He was very, very little and in distress. This was a very important moment for me as a physician, woman, and mother, and I will never forget this baby and the lessons he taught me. First, it is a good reminder of how important it is to be of service to others. This is what led me to medicine, and it is central to who I am. It was also a reminder of how important it is to always be prepared, stay calm in crisis, be able to think on your feet, and to not make any judgements or assumptions. Finally, it is a lesson about the fragility of life. The baby survived delivery but unfortunately lost its life a few days later. It was an honor to hold this child as it entered the world and to be able to give his mother the time with him that she had. As physicians, we are often with people at their most intimate moments. Some of the best and the worst. I never have, and never will, take that for granted.
It has been said that our mistakes can be our greatest teachers. Can you share a story about a mistake you made when you were first starting? Can you tell us what lesson you learned from that?
I was in medical school and became an attending physician in the late 1990’s. This was a time women were underrepresented in medicine and the sciences. In fact, I was the only female associate in my all-male group. I was treated differently because I am a woman, and some of that “treatment” was wrong, inappropriate and sexist. I’ve always been the type of person who speaks up for myself and others, but in this situation, at this time, I didn’t. I was afraid. Afraid of retaliation. Afraid of sabotaging myself. Afraid I wouldn’t get hired. The list goes on. So, I stayed quiet and only shared what was happening with my closest inner circle. Of course they encouraged me to speak up, but the fear stifled and paralyzed me. I was so focused on proving myself and not jeopardizing my future, when in fact I was doing the opposite by not taking a stand. My biggest mistake is not something that has happened with a patient, it is not speaking up for myself and ultimately the women before and after me.
Let’s jump to our main focus. When it comes to health and wellness, how is the work you are doing helping to make a bigger impact in the world?
My quest to answer this exact question is what led to my healthy obsession with root cause medicine. Understanding how to prevent disease is my passion and the foundation of my practice. My board certification in Lifestyle Medicine and perpetual learning helps me partner with my patients to elevate their health and wellness. Eighty to ninety percent of chronic diseases are lifestyle related. Diabetes, cardiovascular disease, obesity, dementia. The list goes on. And 6 out of 10 Americans live with 1 or more chronic diseases. These are devastating statistics, worsened by the fact that so many are avoidable. I believe it is my responsibility to educate, empower and motivate people to realize your genes are not your destiny, you and your actions are. By taking the proper steps you can live a full and vibrant life.
Can you share your top five “lifestyle tweaks” that you believe will help support people’s journey towards better wellbeing? Please give an example or story for each.
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Eat the Rainbow: no, I don’t mean Skittles. I mean fruits, vegetables, whole grains, beans, nuts and seeds. When you’re eating these foods, a plant-forward dietary pattern, you’ll get the nutrients and antioxidants that are the base of a healthful diet. And think abundance. The more of these, the merrier. An abundance versus a restrictive mindset goes a long way when it comes to your diet.
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Move: I prefer people think about movement versus exercise. For so many people exercise is a chore, not something they enjoy. But when you reframe it to be about moving your body it is broader and more inclusive. Do what you enjoy. Swim, walk, garden, pickleball. Whatever brings you joy. As long as you’re moving, it’s good for your mind and body.
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Sleep: sleep is our superpower. Aim for at least 7 hours of sleep per night. That can seem daunting, but I promise it can be achieved. A good start is to count back from when you need to get up and give yourself the time to get a good night’s sleep. When we are asleep our bodies and brains are actually at work helping to consolidate memories, problem solve and detoxify. We need to give our bodies the time to do the job.
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Positive Social Connection: interestingly, we all were part of one of the largest social psychology experiments – lockdown during the COVID-19 pandemic. Ultimately, we spent a considerable amount of time at home and had limited time and physical connection with friends and family. Fewer hugs, fewer outings, fewer laughs. There was a huge void in our lives and something we all felt. There is data that shows the health impact of loneliness and social isolation is close to the equivalent of smoking 15 cigarettes per day. And that this isolation and loneliness impacts mortality rates and cognitive function. Incredible right? Have your people, even if it is just one friend of family member. Or even a pet. Spending time with them and having an emotional and physical connection is good for your health.
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Get Outside: as a physician and nature enthusiast I know that spending at least 20 min per day outdoors day elevates our natural killer cells, which are involved in our immune system. And, as many know, our immune system fights off illness and regulates inflammation in the body. Spending time outdoors also decreases cortisol levels, decreases your heart rate, and decreases blood pressure while elevating our serotonin level. Get outside, breathe that fresh air.
If you could start a movement that would bring the most amount of wellness to the most amount of people, what would that be?
I'm going big and actually dream of creating two movements. One of my Instagram handles is Motivator Melissa. One movement I would create would be the ‘Motivate and Elevate Movement.’ We all have the potential to elevate our health to live a life of vitality, positivity, authenticity and connection. The Motivate and Elevate Movement is one where people are actively engaged and talk about how to extend our lifespan, our longevity. But it’s not just about living a longer life, it is about living a healthier one. My goal is to optimize health span and well span in addition to lifespan. Implementing the right lifestyle behaviors is the basis of this movement. I want more people to understand that they create their destiny, and they have the power to create a long and healthy life for themselves and their loved ones.
My other movement is related to my passion for the healing benefits of nature. I am known as Doctor Outdoors and am the Founding Chair of the American College of Lifestyle Medicine “Nature As Medicine” committee. The “Nature As Medicine Movement” aims to empower, advocate and motivate people to spend more time outdoors. The EPA estimates that Americans spend about 93% of their day indoors. Spending at least 20minutes/day outside can boost your immune system, elevate your mood, align your circadian rhythm, lower your blood pressure and heartrate and optimize your focus and concentration. Time spent in nature has also been shown to decrease the dose requirement for certain classes of medications used for the treatment of anxiety, hypertension and asthma. And the more time we spend connecting with nature, the more likely we are to also connect (and care for) our planet.
What are your “5 Things I Wish Someone Told Me Before I Started” and why?
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No may just mean not now or not this: many wonderful things in my life may have started as a “no,” but ultimately it was just not the right time or place. Stay focused and committed to what is important and drives you.
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You’re not always in control even when you think you are, and that’s ok. Some of the biggest gifts and opportunities that have come to me have been those I haven’t planned and least expected. Be open to what is coming your way and the ability to see it.
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There will be storms along the way. Your goal shouldn’t be to avoid them, but to weather them and learn from them.
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Keep being curious. Be a life-long learner. Ask questions, stay curious.
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Comparison is the thief of joy. There is great freedom in being authentically happy and supportive of others and not consider what happens to others means about you.
Sustainability, veganism, mental health, and environmental changes are big topics at the moment. Which one of these causes is dearest to you, and why?
My answer is… all of the above. The convergence of the topics you list is the very essence of lifestyle medicine. Lifestyle medicine is about creating sustainable behaviors for human health. Having a plant-forward diet is central to lifestyle medicine which is good for our bodies, and the planet. And, when we optimize our physical health, we ultimately optimize our mental health. As an outdoor enthusiast, being outdoors, enjoying fresh air and nature is a central part of our health that I think is too often overlooked.
What is the best way for our readers to further follow your work online?
Follow me on LinkedIn: Melissa Sundermann, DO, DipABLM, FACLM
Follow me on Instagram: @motivatormelissa & @thedoctoroutdoors
Learn more about my clinical work: www.lifespanmedicine.com
Learn more about Lifestyle Medicine: www.lifestylemedicine.org
Thank you for these fantastic insights! We wish you continued success and good health.
