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LETTERS OF PROOF
September 2025
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Facing Hair Loss With Grace and Grit Finding Strands of Strength
For most of my life, my thick, shiny, strawberry blonde hair was a source of fun and creativity. It grew fast, and I wore it long (past the middle of my back). I loved experimenting with different styles, braiding it across my head like a headband, putting it in a ponytail, braiding one side, and wrapping it around the ponytail, so it looked like an addition. My mom is a hairstylist, and we got pretty fancy, playing with different colors and trying out highlights and undertones. Then, a little over a decade ago, I began to lose it — slowly at first, in quarter-size patches, and then faster. Today, a third of my head is bare and the rest is very thin
I was diagnosed in 2014 with an autoimmune disorder called alopecia areata, which means patchy hair loss. This condition is linked to genetic factors, but researchers don’t know what triggers it, and it is highly unpredictable. For many patients, the hair loss only lasts a year or two, but for others, it gets progressively worse, expanding to the entire head (areata totalis) and potentially over the whole body (areata universalis). My current condition is between those two advanced stages, and can also be categorized as ophiasis alopecia because of the “snake-like” band along my temples and back of my head. September is Alopecia Areata Awareness Month, a time to raise awareness about this little-known affliction, support those who have it, and encourage them to tell their stories. Even though I still feel a bit self-conscious about it sometimes, I hope sharing my story helps others feel less alone—and less like they have to keep it hidden. A Deep Impact Alopecia areata afflicts about 2% of the population at some point in their lives and can be psychologically intense, triggering sadness, depression, and anxiety about one’s appearance. At first, after I was diagnosed, it was hard to let myself be sad. Other people are wrestling with so many other, more serious conditions that
cause pain or crippling limitations. “It’s just hair,” I told myself sternly. Things could be a lot worse. There are some drugs that can try to counteract the immune system’s attack on hair follicles, but I’ve decided against trying immunosuppressants because of the potential side effects. Still... I wrestled with whether I should hide my growing bald spots. I used to try to cover it up by wearing a wig. But wigs were uncomfortable, hot, and itchy. Then I became involved with an alopecia areata community online. A common theme among us is, “We don’t have control over this, so we shouldn’t feel obligated to hide it.” Inspired by that principle, I made a decision to ditch the wig about three years ago and got a tattoo on the bald side of
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Starting Physical Therapy?
Here’s What We’ll Ask and Why It Matters
Make a plan of action. Once we establish your health history, we’ll explore the reason behind your visit. We ask questions like, “When or how did this problem start?” “What have you done for this issue so far? Did it make it better or worse?” and “What do your symptoms feel like? Does it hurt? How badly?” Once we understand your concerns better, we ask you what your goals are. We know you want to get out of pain, but do you want to return to your regular exercise routine, play a sport, or simply sleep without discomfort? Knowing your specific goals helps us create a treatment plan so you can achieve them as soon as possible! Any concerns? After assembling your health history, investigating your current problem, and establishing your goals, we’ll devise a treatment plan to tackle the issue and get you where you want to be. We won’t just run with this plan, however. We want your insight, so we may ask if you’re comfortable, committed, and think you can complete your treatment plan. Be honest with us and yourself. Let us know if it sounds too demanding or doesn’t align with your goals so we can pivot and adjust. You’re probably tired of being asked questions, so it’s a good opportunity to ask some of your
Seeing a physical therapist for the first time can be a daunting experience. You may worry about the different exercises they’ll ask you to complete, the environment of the office, and the questions they’ll ask. Nobody likes going over their health history or answering personal questions, but it’s how we create a treatment plan that works for you, your body, and your mind. We don’t want anyone to feel uncomfortable or anxious about visiting our office, but we know how intimidating the experience can be. You’re in pain and discomfort due to an issue that is entirely out of your control, and you just want relief. You may think we need to jump in and start massaging or exercising, but the initial questions we ask will help us determine the best path for treatment. Let’s walk through some of the questions you can expect when visiting a physical therapist for the first time. Explore your health history. We need to know about your past to maximize your recovery and rehabilitation efforts. We’ll ask what medications you take to determine
if you’re currently on something that will impact your ability to exercise or heal. For similar reasons, we ask about other medical issues like diabetes, high blood pressure, and osteoporosis. We also need to know about your surgical history to ensure we don’t
own. We’ve likely already covered some of the things you were worried about or wanted to learn, but if you want to ask anything else, now is the perfect time. Ask about your therapist’s education and experience, your treatment plan, or anything else! Now that you know more about what to expect during your first physical therapy session, you can rest easy. We’ll do everything possible to help you fix
reaggravate any old problems. This can also alert us to details about your current situation. We may inquire about your mental health and bathroom habits to round out your health history. This might sound unrelated to your current dilemma, but it will allow us to understand better what’s happening with your body. Plus, we can offer advice if your issues have caused any anxiety or depression.
your issue and feel more comfortable. It might take time and effort, but the end result is always worth it. Just stay committed, and don’t be afraid to ask questions or raise concerns!
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THE REAL PSYCHOLOGY BEHIND CRAVINGS It’s Not Just a Lack of Willpower
Do you ever find yourself reaching for chocolate late at night or suddenly craving salty chips in the middle of the afternoon? You’re not alone and definitely not “lacking willpower.” Food cravings are a complex mix of biology, psychology, and emotional cues, and understanding them can help you respond in healthier, more intentional ways. Cravings are a universal experience. Studies show that over 90% of people experience food cravings, with women more likely to crave sweet foods like chocolate, and men more often craving savory options like meat or pizza. So, if you’ve ever thought you were alone in your cravings, know that this is a near- universal human experience. Your brain’s reward system is driving the urge. Cravings often originate in the brain’s limbic system, responsible for behavior, emotion, and long-term memory. When
you’re stressed or low, your brain searches for a quick dopamine hit, the “feel-good” chemical. Foods high in sugar, fat, or salt can deliver that boost quickly, which is why comfort foods are hard to resist. Processed foods foster addiction. Research from the University of Michigan has shown that highly processed foods can stimulate the brain’s reward centers in ways similar to addictive substances. That’s why stopping after one cookie or chip can feel nearly impossible — the brain is wired to want more. Cravings may signal physical needs. Not all cravings are emotional. Sometimes, your body is genuinely trying to tell you something. For example, craving chocolate may indicate a magnesium deficiency, while craving salty foods can indicate dehydration or a lack of electrolytes. That said, it’s essential to pause and
assess. Not every craving means your body needs that exact food. Memories and emotional triggers play a role. Many food cravings are tied to learned behaviors and emotional associations. If you were rewarded with sweets as a child, your brain might now associate ice cream with comfort or safety. These conditioned patterns are powerful, but you can reprogram them. Food cravings aren’t just about what’s in the pantry. They’re about what’s happening in your brain, body, and emotions. When you understand the drivers of your cravings, you can make choices that support your well-being instead of fighting these urges blindly.
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my head. I chose a design to fit the space that would look pleasing but not too bold. This was a big step for me. I am fair-skinned, and I was adamant the artist use a light henna hue that wouldn’t stand out so intensely, rather than black ink. “What if I hate this?” I thought. “What if it stands out so much, I get a lot of negative attention?” But as it turned out, I love my tattoo. For me, it is a way of embracing this condition as something I can’t change, and turning it into something I consider beautiful. After a year, I got the tattoo touched up in a darker brown. A Rocker ‘Do Now, I look more like I’m rocking a stylish, half-shaved undercut. It’s nice that in this day and age, edgy hairstyles are more accepted. I still get some weird stares once in a while though. Fortunately, Flagstaff, for the most part, is an understanding, compassionate community. These days, I am really trying to embrace this condition and surrender myself to it. I often think about how hard this would have been if it had set in when I was a kid. A big reason I stopped trying to hide my hair loss is that if I
were to meet a child with alopecia, I wouldn’t want them to see me trying to hide mine and think they had to do the same. No one should have to feel alone and alienated for their appearance. I often think about the future. I follow influencers on social media who have alopecia universalis to normalize what that will likely look like for me. They might wear a wig to go out and have fun in the evening, but they generally accept what they look like. After I become entirely bald, I may have my tattoo finished out into a full mandala, and might use wigs here and there for fun too. This is the path I’ve traveled — from “I have to fix this,” to “It’s okay if people look different, and they don’t need to change.” While drawing further attention to it sometimes feels difficult, I want people to be aware. If you encounter someone with alopecia, I hope you will encourage them too, with a friendly smile or reminder of their innate beauty. -Amanda Kimmel
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1. Amanda’s Battle With an Autoimmune Disorder: A Story of Resilience and Redefinition INSIDE THIS ISSUE
2. Physical Therapy Questions That Help Us Help You Heal
3. What Your Food Cravings Are Trying to Tell You
Creamy Cauliflower Soup
4. The Power of Everyday Walking
CAN YOU WALK YOUR WAY TO STRONGER MUSCLES?
THE SECRET TO STRONGER STRIDES When you think of building muscle,
and thicker. You probably won’t achieve this on a casual stroll, but picking up the pace, especially on an incline, can increase muscle activation significantly. Incorporating inclines into your walks is one of the best ways to increase the muscle-building benefits of walking, but walking on uneven terrain can also help. Walking on sand and dirt trails makes your calf muscles work harder and can even help engage other muscle groups, including those in your core, thighs, and glutes. Another strategy is to add weighted gear, like a weighted vest, ankle weights, or even a loaded backpack. Adding weight can also help you burn more calories on your walks. Of course, none of these strategies will give you a rippled physique through
what comes to mind? For most people, it’s likely lifting exercises or equipment like free weights and strength training machines. But what about walking? You’re probably not thinking about building muscle when you go for a walk. It’s too simple and gentle an exercise, right? That’s true, but with the right intensity, duration, and frequency, it can also support muscle growth. If you’ve ever walked up a big hill or taken a brisk loop around your neighborhood, you probably know what it’s like to feel your calves burn. That soreness is a sign of muscle fatigue and development. To build muscle, our bodies must experience enough resistance to break down muscle fibers. When those fibers are repaired, the muscles get stronger
walking alone. You should prioritize activities that use fast-twitch muscle fibers to really bulk up. These activities require sudden bursts of energy, such as weightlifting, sprinting, and jumping. You also need to focus on a healthy diet and ensure adequate protein intake. Walking might not be ideal for muscle growth, but it’s still a great everyday activity. It increases your heart rate, helps maintain flexibility and balance, and promotes overall fitness. And even if it won’t leave you flexing in front of the mirror, it can help increase tone and build strength where it counts.
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