doctor, physician, primary care, direct primary care, primary care physician, everwell, everwell health, everwell health solutions, sarah otter, dr. sarah otter, wellness, preventative care, prevention, concierge medicine, Scottsdale, AZ, Arizona, primary care physician

everwellhealthsolutions.com

Direct Primary Care Clinic

Category: health and wellness

  • Your Spring Guide to Sun Protection and Skin Health

    Your Spring Guide to Sun Protection and Skin Health

    As the days grow longer and the Arizona sun shines brighter, it is natural to find yourself spending more time outdoors—whether it is hiking, gardening, or enjoying a quiet morning walk. While time in the sun can lift your mood and help your body produce vitamin D, it also comes with risks to your skin’s health.

    At Everwell Health Solutions, we believe in prevention as a cornerstone of well-being. That includes protecting your skin—your body’s largest organ—from unnecessary damage. Here are some simple, effective ways to stay safe in the sun this spring.

    ☀️ Why Sun Protection Matters Year-Round

    Even outside of summer, Arizona’s UV index is often high. Repeated sun exposure without protection can cause:

    • Sunburns
    • Premature aging, including fine lines, wrinkles, and dark spots
    • Changes in skin texture
    • Increased risk of skin cancer, including melanoma, basal cell carcinoma, and squamous cell carcinoma

    The effects of sun damage add up over time, making daily sun protection one of the most powerful tools for preserving your skin health.

    🧴 Daily Habits That Make a Big Difference

    You do not need to avoid the sun entirely—but a few consistent habits can help you enjoy it safely:

    ✅ Use Sunscreen Every Morning

    Choose a broad-spectrum sunscreen with SPF 30 or higher. Mineral sunscreens containing zinc oxide or titanium dioxide are often gentler on sensitive skin.
    Apply generously to all exposed skin, including your face, neck, ears, and the backs of your hands—even if you are only going out briefly.

    🔁 Reapply When Outdoors

    If you are spending extended time outside, reapply sunscreen every two hours—or more often if you are sweating or swimming.

    🧢 Dress for Protection

    Wide-brimmed hats, UV-protective clothing, and sunglasses provide a physical barrier against UV rays. Lightweight long sleeves can offer excellent protection without overheating you.

    🕙 Avoid Peak Sun Hours

    Try to limit direct sun exposure between 10:00 AM and 4:00 PM, when the sun’s rays are strongest. Plan outdoor activities for earlier or later in the day whenever possible.

    🔍 Make Skin Checks a Routine

    Get familiar with your skin. Doing regular self-checks helps you notice any new or changing spots, moles, or patches. Watch for:

    • Asymmetry
    • Irregular borders
    • Color changes
    • Diameter larger than a pencil eraser
    • Any lesion that bleeds, crusts, or does not heal

    If you notice anything concerning—or if it has been a while since your last skin exam—we are happy to take a closer look.

    🌿 Whole-Person Care Includes Skin Health

    Skin health is more than cosmetic. It is a reflection of your overall well-being. At Everwell, we offer personalized guidance to help you choose the best sun protection for your skin type, recommend screening when needed, and support you in developing habits that keep your skin healthy for years to come.

    We are here to support your wellness journey from the inside out. You can find out more information on our website.

    Join our newsletter for more updates! You will also get a free health assessment quiz when you sign up. Click here!

  • Managing Allergy Season in Arizona: What You Can Do Now

    Managing Allergy Season in Arizona: What You Can Do Now

    Spring in Arizona is beautiful—but for many, it also marks the start of allergy season. If you are noticing sneezing, itchy eyes, nasal congestion, or fatigue, you are not alone. Here is what you need to know about managing allergies this time of year.

    🌿 What Causes Spring Allergies?

    Pollen is the most common trigger. Trees, grasses, and weeds release microscopic pollen particles into the air, which can irritate your immune system and lead to classic allergy symptoms.

    🤧 Common Symptoms

    • Sneezing
    • Runny or stuffy nose
    • Itchy eyes, nose, or throat
    • Fatigue
    • Sinus pressure or headaches

    🌬️ Simple Ways to Manage Symptoms

    • Rinse regularly. Use a saline nasal rinse to flush out pollen and reduce congestion.
    • Keep windows closed. Especially in the early morning, when pollen counts tend to be highest.
    • Shower after outdoor time. This helps remove pollen from your hair and skin.
    • Use over-the-counter antihistamines or nasal sprays. These can reduce inflammation and histamine response.
      • We like Zyrtec and Xyzal for over the counter medications, but use what works best for you. We would not recommend continuous or daily use of Benadryl for this.
      • For nose sprays, we like Flonase . Daily is best for maximum effectiveness. Make sure you are using the “V” technique for this for best results and impact (do not point it straight up your nose, spray, and then sniff).
    • Monitor pollen levels. Try to stay indoors when levels are high.
    • Acupuncture. This is another option for those interested in alternative methods.
    • Avoid known allergens.
    • Environmental controls. Using things like air filtration systems and bed covers can help.

    💡 When to Get Extra Support this Allergy Season

    If your symptoms are persistent or affecting your quality of life, we are here to help. At Everwell Health Solutions, we work with you to create a personalized approach—whether it is identifying specific triggers or exploring prescription options when needed.

  • Primary Care and Mental Health: The Vital Connection

    Primary Care and Mental Health: The Vital Connection

    In today’s healthcare landscape, the integration of mental health into primary care is more critical than ever. Whole-person health is not just a concept; it is a necessity. Mental well-being has a profound impact on physical health, and primary care physicians are uniquely positioned to bridge this gap, ensuring comprehensive care for their patients.

    Why Primary Care is Key to Mental Health Support

    For many individuals, their primary care physician is the first point of contact for health concerns, including mental health struggles. These longstanding relationships foster trust, making it easier for patients to discuss sensitive issues such as anxiety, depression, or stress. Additionally, primary care settings, especially direct primary care, provide accessible and familiar spaces, reducing barriers that often prevent individuals from seeking mental health support.

    The Mind-Body Connection

    Mental health and physical health are deeply intertwined. Chronic stress, anxiety, and depression can contribute to conditions like heart disease, high blood pressure, sleep disturbances, and chronic pain. Conversely, lifestyle factors such as nutrition, physical activity, and preventive healthcare can significantly impact mental well-being. By addressing both aspects simultaneously, primary care physicians can help patients achieve better overall health outcomes.

    Barriers to Mental Health Care and How Primary Care Can Help

    Despite the importance of mental health care, barriers such as stigma, limited access to mental health professionals, and time constraints in traditional healthcare settings often hinder patients from receiving the support they need. Primary care physicians play a crucial role in normalizing mental health conversations, providing screenings, and connecting patients with the right resources. Direct Primary Care (DPC) models further enhance this by allowing for longer, more meaningful patient interactions and easier accessibility to care.

    The Role of Primary Care in Prevention and Early Intervention

    Early intervention is key to managing mental health conditions before they escalate. Routine mental health screenings during physical exams help identify early signs of stress, anxiety, and depression. Additionally, primary care physicians can offer proactive support through lifestyle recommendations, stress management techniques, and preventive care strategies, helping patients maintain long-term well-being.

    Integrated Care and the Collaborative Approach

    Whole-person healthcare involves collaboration between primary care physicians, therapists, psychiatrists, and wellness professionals. A well-coordinated care plan that integrates mental and physical health leads to improved patient outcomes. Whether it is through direct referrals, shared care plans, or a multidisciplinary approach, collaboration strengthens patient care and ensures that no aspect of health is overlooked.

    Everwell Health Solutions’ Approach to Whole-Person Care

    At Everwell Health Solutions, we emphasize the importance of accessibility, prevention, and wellness. Our Direct Primary Care model allows us to provide personalized, patient-centered care that supports both physical and mental health. By offering a space where patients feel comfortable discussing all aspects of their well-being, we help them take control of their health journey.

    Practical Strategies for Integrating Mental Health into Primary Care

    • Routine Mental Health Check-Ins: Incorporating mental health discussions into regular visits.
    • Patient Education: Helping patients understand the connection between mental and physical health.
    • Strong Referral Networks: Building connections with local mental health professionals for seamless patient care.

    The Power of Whole-Person Care

    Whole-person care leads to better health outcomes by addressing both physical and mental well-being. It improves chronic disease management, enhances patient engagement, and fosters a higher quality of life. By prioritizing integrated care, healthcare providers can ensure that patients receive the support they need to thrive.

    Conclusion Mental health is an essential component of overall health. By integrating mental health care into primary care, physicians can provide comprehensive support that improves patients’ lives. At Everwell Health Solutions, we are committed to this holistic approach, ensuring that every patient receives the care they deserve.

    For more information or to schedule a consultation, contact us today. Your health—both mental and physical—matters.

  • What is Preventative Healthcare?

    What is Preventative Healthcare?

    Preventative healthcare is a proactive approach to health that focuses on preventing illness before it occurs, rather than simply managing diseases once they develop. This type of care emphasizes maintaining overall health and avoiding chronic conditions such as heart disease, diabetes, and certain cancers through regular screenings, vaccinations, lifestyle changes, and health education. The goal of preventative healthcare is to reduce the burden of disease, improve quality of life, and decrease healthcare costs over time.

    Why is Preventative Healthcare Important?

    Preventative healthcare is widely recognized as essential for improving public health outcomes and reducing the financial burden of healthcare systems worldwide. According to the Centers for Disease Control and Prevention (CDC), nearly 90% of the nation’s healthcare costs are for people with chronic and mental health conditions, many of which could be prevented through early intervention (CDC, 2022). By focusing on prevention, individuals can live longer, healthier lives and minimize the need for costly treatments for preventable conditions.

    1. Early Detection of Diseases: Many diseases, including cancers and chronic conditions like hypertension or diabetes, may not present obvious symptoms in their early stages. Routine screenings, such as mammograms, colonoscopies, and cholesterol tests, allow healthcare providers to detect potential issues before they become severe. Early detection can lead to more effective treatments and better outcomes (National Institutes of Health, NIH).
    2. Lifestyle Management: Preventative healthcare encourages healthy behaviors such as regular physical activity, healthy eating, and managing stress. According to the World Health Organization (WHO), unhealthy lifestyles are one of the leading contributors to chronic diseases. A balanced diet, regular exercise, and avoiding smoking or excessive alcohol can significantly reduce the risk of developing conditions like heart disease, stroke, and certain cancers (WHO, 2020).
    3. Health Education: Preventative healthcare includes education about healthy practices and the importance of regular health check-ups. The American Medical Association (JAMA) reports that well-informed individuals are more likely to engage in healthy behaviors and seek regular screenings, ultimately reducing their risk of developing serious health conditions (JAMA, 2021).

    Key Components of Preventative Healthcare

    1. Screenings and Health Check-ups: Regular health screenings are critical for detecting diseases early. This includes tests for high blood pressure, cholesterol, blood glucose, cancer, and other potential health risks. For example, colorectal cancer screening has been shown to reduce cancer-related mortality by detecting cancer early when treatment is more effective (NIH, 2021).
    2. Vaccinations: Immunizations are a key component of preventative care, helping protect individuals from infectious diseases. The CDC emphasizes the importance of vaccines like the flu vaccine, HPV vaccine, and others, which prevent disease outbreaks and protect vulnerable populations (CDC, 2021). Vaccines not only prevent personal illness but also help protect communities through herd immunity.
    3. Lifestyle Modifications: Preventative healthcare promotes making healthy lifestyle choices, such as maintaining a healthy weight, eating nutritious foods, staying physically active, and reducing stress. According to a study published in the New England Journal of Medicine, lifestyle changes can reduce the incidence of diabetes and heart disease by up to 60% in high-risk individuals (NEJM, 2019).
    4. Mental Health: Mental health is equally important in the realm of preventative care. Addressing mental health early through counseling, stress management, and social support can prevent the development of serious mental health issues like depression and anxiety. The NIH highlights that improving mental health care can lead to significant reductions in healthcare spending and improved quality of life (NIH, 2020).

    How Preventative Healthcare Benefits You

    Investing in preventative care has far-reaching benefits. According to the CDC, every dollar spent on immunizations and preventative health screenings saves between $3 and $10 in treatment costs down the line. Furthermore, preventative healthcare helps individuals maintain physical, mental, and emotional well-being throughout their lives, avoiding unnecessary medical procedures and improving overall productivity and quality of life.

    By prioritizing preventative healthcare, individuals can reduce the risk of developing chronic conditions, lower healthcare costs, and increase their chances of living a longer, healthier life.

    At Everwell Health Solutions, we are committed to helping you stay ahead of potential health issues through personalized care that emphasizes prevention. We provide regular check-ups, support for healthy lifestyle changes, and education to keep you on the path to wellness. Let us help you achieve optimal health today for a brighter, healthier future.

    If you would like to discuss this, schedule a free consultation or appointment with Everwell Health Solutions: https://everwellhealthsolutions.akutehealth.com/appointments.

    Sources:

    1. Centers for Disease Control and Prevention (CDC). (2022). Chronic Diseases in America. Retrieved from CDC website.
    2. National Institutes of Health (NIH). (2021). Preventive Health Services. Retrieved from NIH website.
    3. World Health Organization (WHO). (2020). Noncommunicable Diseases. Retrieved from WHO website.
    4. American Medical Association (JAMA). (2021). Prevention and Early Detection of Chronic Diseases. Retrieved from JAMA website.
    5. New England Journal of Medicine (NEJM). (2019). Lifestyle Changes and Chronic Disease Prevention. Retrieved from NEJM website.
  • What is Direct Primary Care (DPC)

    What is Direct Primary Care (DPC)

    Direct Primary Care (DPC) is a simple and friendly way to get healthcare. Instead of using insurance, you pay your doctor a set amount of money regularly, like a subscription. This means you can visit your doctor when you need to without worrying about extra costs.

    How Does DPC Work?

    • Regular Payments: You pay your doctor a fixed fee, usually every month.
    • Easy Access: You can see your doctor when you’re sick or just for a check-up.
    • No Extra Charges: There are no surprise bills after your visit.

    Benefits of DPC

    • More Time with Your Doctor: Doctors in DPC can spend more time with you because they have fewer patients.
    • Focus on Staying Healthy: DPC doctors often help you with healthy habits to prevent getting sick.
    • Less Waiting: You can usually get an appointment quickly and spend less time in the waiting room.

    Extra Perks of DPC

    • Direct Communication: Many DPC doctors give you their personal phone number, so you can call or text them with questions.
    • Affordable Medicines: Some DPC practices provide common medicines directly from their offices at lower prices, saving you a trip to the pharmacy.
    • Simple Tests and Procedures: DPC doctors can perform basic tests and minor procedures in their offices, often at no extra cost or for a small fee.

    Is DPC Right for You?

    DPC can be a good choice if you want a closer relationship with your doctor and want to focus on staying healthy. It’s important to know that DPC doesn’t replace health insurance. You might still need insurance for big medical expenses like surgeries or hospital stays.

    In summary, Direct Primary Care is a way to make visiting your doctor simpler and more personal, helping you stay healthy with regular, straightforward care.

    If you would like to find out more, come talk to us! You can schedule a free meet and greet here: https://everwellhealthsolutions.akutehealth.com/appointments

    To find out more about your services, check out our page: https://everwellhealthsolutions.com/primary-care-services/

  • How to Find a Primary Care Physician: A Guide to Finding the Right Fit for You

    How to Find a Primary Care Physician: A Guide to Finding the Right Fit for You

    Finding a primary care physician (PCP) who aligns with your health goals and needs is a crucial step in maintaining your overall well-being. Your PCP will serve as the cornerstone of your healthcare journey, providing ongoing care, advice, and support. Here’s a step-by-step guide to help you find a physician who’s the right fit for you.

    1. Identify Your Needs Start by reflecting on what you want from your primary care physician. Do you need someone who focuses on wellness and prevention? Are you looking for a provider who is accessible and takes time to answer questions? Knowing what you want will help you narrow down your options.

    2. Research Your Options You can begin your search by asking for recommendations from family and friends, reading online reviews, and checking with your insurance provider to ensure your chosen PCP is in-network. Take a look at the physician’s credentials, experience, and any specialties they may have.

    3. Consider Accessibility A good PCP should be easily accessible for appointments and communication. Think about whether you want someone with convenient office hours or a provider who offers telehealth services. How quickly do you expect to be able to get in touch with them for follow-up questions?

    4. Look for a Personal Connection It’s important that you feel comfortable with your physician, as building a long-term relationship is key to successful healthcare. When you meet with a physician, gauge whether they listen to your concerns, respect your time, and make you feel heard.

    5. Evaluate the Office Experience The office environment plays an important role in your overall experience. Consider factors like office wait times, how staff treats you, and the availability of appointment scheduling options.

    How Everwell Health Solutions Can Help

    At Everwell Health Solutions, we believe that finding the right primary care provider should be a seamless and stress-free experience. We specialize in Direct Primary Care (DPC), offering a personalized and accessible approach to healthcare.

    Here’s how we can help:

    • Personalized Care: As a single provider practice, Dr. Sarah Otter takes the time to understand each patient’s unique health needs, guiding you on a proactive wellness journey.
    • Accessibility: We offer telehealth and in-person appointments, allowing you to connect with your physician when it’s most convenient for you. You can even reach out directly via text or phone calls for follow-up questions or concerns.
    • No Insurance Hassles: With DPC, there are no co-pays or hidden fees. Our simple monthly membership gives you access to comprehensive care and allows you to focus on your health without worrying about billing confusion.
    • Long-Term Relationship: We aim to build a trusting, long-lasting relationship with every patient, empowering you to take control of your wellness in a way that fits your lifestyle.

    We are here to make healthcare more approachable, and we’re ready to partner with you in your wellness journey. Reach out to us today to learn more or schedule a consultation!

  • Measles: What It Is and How to Stay Safe

    Measles: What It Is and How to Stay Safe

    Measles is in the news again—and it is something we all need to know about. Measles used to be very rare in the United States, but cases are going up again. Measles spreads very easily and can make people very sick. Knowing how to prevent it helps keep you and your family safe.

    What Is Measles?

    Measles is caused by a virus. It spreads when someone with measles coughs or sneezes. The virus can stay in the air or on surfaces for up to two hours. That makes it super easy to catch. According to the Centers for Disease Control and Prevention (CDC), 9 out of 10 people who are not protected will get measles if they are near someone who has it.

    The signs of measles show up about 7–14 days after you’re around someone who is sick. Symptoms include:

    • High fever
    • Cough
    • Runny nose
    • Red, watery eyes
    • Small white spots inside the mouth (called Koplik spots)
    • A red, blotchy rash that starts on the face and spreads down the body

    Most people get better, but measles can sometimes cause serious problems like pneumonia, brain swelling, and even death. Young children, adults over 20, pregnant women, and people with weak immune systems are more likely to have these serious problems.

    Why Is Measles Coming Back?

    Even though there is a safe and effective vaccine, measles cases are going up again. The World Health Organization (WHO) said there were 79% more measles cases around the world in 2023 than the year before. In the United States, most cases happen when people travel to other countries and bring the virus back. It also spreads more in areas where not enough people are vaccinated.

    How Vaccines Protect You

    The measles, mumps, and rubella (MMR) vaccine is the best way to prevent measles. Doctors and scientists have studied this vaccine a lot. Research from the Journal of the American Medical Association (JAMA) and the New England Journal of Medicine (NEJM) shows that the MMR vaccine is very safe and works really well. If you get both doses of the MMR vaccine, it protects you from measles 97% of the time.

    The CDC recommends this vaccine schedule:

    • First dose: 12–15 months old
    • Second dose: 4–6 years old

    If you are an adult and do not know if you had the vaccine, talk to your physician. You might need the MMR shot, especially if you plan to travel to other countries.

    If you were vaccinated between 1963 and 1967, you might need a new shot. Early vaccines from that time were not as effective, so the CDC recommends getting at least one dose of the current MMR vaccine.

    Adults who are at higher risk—like healthcare workers, international travelers, or students in college—may also need two doses for full protection.

    Checking Your Immunity: What Are Titers?

    If you are not sure whether you are still protected from measles, your physician can check your immunity through a blood test called a titer. A titer measures the antibodies in your blood to see if you are still immune to measles. If your titer shows low or no immunity, your physician may recommend getting the MMR vaccine.

    Checking titers can be a good option if you do not have your vaccination records or if you were vaccinated a long time ago and want to be sure you are still protected.

    How to Stop the Spread of Measles

    Besides getting vaccinated, here are other ways to help keep everyone safe:

    • Stay up to date on your shots.
    • Avoid being around people who are sick.
    • Wash your hands often and cover your mouth when you cough or sneeze.
    • If you think you were around someone with measles or start feeling sick, call your physician before going to their office. This helps stop the spread of the virus.

    We Are Here to Help

    Measles is serious, but it is also preventable. By getting vaccinated and practicing good health habits, we can keep our community safe. If you have questions about the MMR vaccine, want to check your vaccination status, or think you might need a titer test, Everwell Health Solutions is here for you.

    We care about your health and wellness. Reach out to us anytime—we are happy to help!

    To schedule a free meet and greet with Everwell Health Solutions click here.

  • What is Primary Care?

    What is Primary Care?

    Primary care is the foundation of the healthcare system, focusing on providing continuous, comprehensive care to patients. It’s the first point of contact for individuals seeking medical attention, offering a wide range of services that address most of your health needs. Primary care providers (PCPs) are typically family physicians, internists, pediatricians, or nurse practitioners who are skilled in treating patients of all ages, from newborns to the elderly.

    Here’s what you can expect from primary care:

    1. Comprehensive Health Management

    Primary care physicians are trained to manage and treat a variety of health conditions, ranging from acute illnesses like the flu to chronic diseases such as diabetes or hypertension. They aim to offer holistic care by considering your overall well-being rather than focusing on isolated symptoms.

    2. Preventive Care

    A key component of primary care is preventive health. Your primary care provider will help you take steps to prevent diseases and manage risk factors early on. This includes regular check-ups, vaccinations, screening for cancers, and providing health advice on lifestyle changes such as nutrition and exercise.

    3. Long-Term Relationships

    Primary care providers often build long-term relationships with their patients, which leads to a deeper understanding of their health history, preferences, and needs. This continuity helps improve diagnosis accuracy, treatment effectiveness, and overall patient satisfaction.

    4. Coordination of Care

    Primary care providers also serve as coordinators for any specialized care that may be required. If you need to see a specialist for a particular condition, your primary care physician will guide you, ensuring that all aspects of your care are integrated.

    5. Access to Your Physician

    One of the major benefits of primary care is easy access to a physician who knows you and your health background. Whether it’s a quick question, a follow-up on a treatment plan, or guidance on an emerging issue, you can reach out to your PCP for advice and care.

    6. Mental and Emotional Health

    Your primary care provider is also a valuable resource for mental and emotional health. They can help you manage conditions such as stress, anxiety, or depression and refer you to counseling or psychiatric services if needed.

    Why Primary Care Matters

    Having a primary care provider is essential for both short-term and long-term health. They help prevent serious health issues, catch potential concerns early, and offer consistent care tailored to your unique needs. In a world where health systems are often complex and fragmented, primary care is the continuity that ensures you’re getting the best care possible.

    At Everwell Health Solutions, we understand the importance of personalized, accessible, and preventive care. As a Direct Primary Care clinic, we focus on offering comprehensive services that go beyond just treating illnesses. By developing a lasting relationship with you, we help prioritize your wellness through proactive care, easy access to your physician, and the support you need to stay healthy. Whether you are seeking preventive health guidance, managing a chronic condition, or simply want to take control of your health journey, we are here to partner with you every step of the way.

    To find out more about what we offer, check out our site: https://everwellhealthsolutions.com/primary-care-services/.

  • What Is the Flu? Symptoms, Prevention, and When to Call a Doctor

    What Is the Flu? Symptoms, Prevention, and When to Call a Doctor

    According to multiple sources, this flu season is the most intense one we have seen in 15 years. At Everwell, we want everyone to be informed about symptoms, prevention, care, and when to seek help.

    What Is the Flu?

    The flu is an illness that can make you feel very sick. It can cause fever, cough, body aches, and tiredness. The flu spreads easily from person to person, especially in the fall and winter.

    What Causes the Flu?

    The flu is caused by tiny germs called viruses. These viruses can travel through the air when someone coughs or sneezes. You can also catch the flu by touching something with flu germs on it and then touching your face.

    What Are the Symptoms of the Flu?

    If you have the flu, you might:

    • Have a fever (your body gets very warm)
    • Feel very tired
    • Have a headache or sore muscles
    • Cough or have a sore throat
    • Have a runny nose

    The flu can come on suddenly, meaning you might feel fine one day and really sick the next.

    Is the Flu Dangerous?

    For most people, the flu is not serious, and they get better at home in about a week. But for some people, the flu can be dangerous. It can cause pneumonia, a serious lung infection.

    People who are at higher risk of getting very sick include:

    • Babies and young children
    • People over 65
    • Pregnant people
    • People with health problems like asthma or diabetes

    How Can I Prevent the Flu?

    The best way to prevent the flu is to:

    • Wash your hands often with soap and water
    • Stay away from sick people
    • Get a flu shot every year
    • Cover your coughs and sneezes with your elbow
    • Keep the air fresh by opening windows when possible

    How to Care for Yourself at Home

    Rest and symptom management are key to flu recovery. Follow these steps to help your body heal:

    Follow Discharge Instructions

    Discharge instructions provide essential guidance on how to care for yourself after a medical visit. Make sure you understand and follow your physician’s recommendations. If anything is unclear, ask questions.

    Home Care Tips

    • Rest: Get plenty of sleep and avoid strenuous activities.
    • Hydration: Drink lots of fluids to stay hydrated and help thin mucus.
    • Medication: Take any prescribed antiviral medication as directed. Over-the-counter medicines like acetaminophen (Tylenol) or ibuprofen (Advil, Motrin) can help reduce fever and body aches.
    • Steam Therapy: Take warm, steamy showers to soothe your cough and loosen congestion.
    • Soothing Remedies: Use cough drops or hard candy for a sore throat.
    • Use a Humidifier: If recommended by your physician, use a cool mist humidifier to keep your airways moist. Be sure to clean it regularly.
    • Saline Nasal Drops: These can help relieve nasal congestion.
    • Manage Fever: Dress in lightweight clothing and cover with a light blanket to avoid overheating.

    Prevent Spreading the Flu

    To protect those around you, take these precautions:

    • Stay home while you have a fever or feel unwell.
    • Limit close contact with others, and wear a mask if necessary.
    • Wash hands frequently with soap and water or use an alcohol-based hand sanitizer.
    • Cover coughs and sneezes with your elbow, not your hands.
    • Avoid touching your face, as the flu virus spreads through the eyes, nose, and mouth.
    • Do not share personal items such as cups, food, towels, or bedding.
    • Clean frequently touched surfaces, like door handles, remote controls, and phones, with a disinfectant that kills viruses.
    • Return to work or school only when your fever has been gone for at least 24 hours without fever-reducing medicine.

    Most people get better on their own. But call a doctor if you have trouble breathing, chest pain, or if you start to feel worse after feeling better.

    Can the Flu Be Treated?

    Yes, doctors can give you medicine to help fight the flu. This medicine works best if you take it soon after getting sick. But antibiotics do not work on the flu because the flu is caused by a virus, not bacteria.

    What About the Flu and Pregnancy?

    If you are pregnant, the flu can be more dangerous for you and your baby. If you think you have the flu, call your doctor right away. It is also very important for pregnant people to get the flu shot.

    When Should I Stay Home?

    If you have the flu, stay home from work or school until your fever is gone for at least 24 hours without medicine. This helps keep others from getting sick.

    When to Seek Medical Help

    While most people recover from the flu at home, some symptoms require urgent medical attention. Call 911 or seek emergency care if you:

    • Struggle to breathe and can only say one or two words at a time.
    • Need to sit upright constantly to breathe or cannot lie down.
    • Are exhausted from trying to breathe or are sweating from the effort.

    Contact a healthcare provider if you experience:

    • Trouble breathing even while sitting still.
    • Severe chest discomfort.
    • Confusion or disorientation.
    • Vomiting that prevents you from keeping fluids down.
    • Signs of dehydration, such as dark urine, dry mouth, muscle cramps, or dizziness when standing.

    Follow-Up Care

    Your physician may recommend a follow-up appointment to monitor your recovery. Be sure to schedule and attend any necessary check-ups.

    Final Thoughts

    Recovering from the flu takes time, but with proper care, you can ease your symptoms and get back to feeling your best. Rest, stay hydrated, and follow these steps to protect yourself and those around you.

    If you have any concerns or your symptoms worsen, do not hesitate to reach out to your physician.

    You can also schedule an appointment with Everwell Health Solutions here: https://everwellhealthsolutions.akutehealth.com/appointments

    To learn more about what we do and how we can help you, check out this page: https://everwellhealthsolutions.com/primary-care-services/

  • Mastering Your New Year’s Resolutions: Sustainable Nutrition & Lifestyle Changes

    Mastering Your New Year’s Resolutions: Sustainable Nutrition & Lifestyle Changes

    As we move further into the year, many individuals find themselves struggling to maintain the New Year’s resolutions they set with enthusiasm just a few weeks ago. In fact, studies show that nearly 80% of resolutions fail by February. To help navigate these challenges, Everwell Health Solutions recently hosted a discussion led by nutritionist Rebecca Raney. She provided valuable insights into behavioral change, goal-setting, and long-term success—strategies that apply not only to nutrition but also to life in general, helping you master your resolutions and succeed.

    Understanding Why Resolutions Fail

    One of the key takeaways from Rebecca’s presentation was the psychology behind failed resolutions. Unrealistic goals, lack of preparation, and dwindling motivation are the primary reasons many people give up. By understanding the stages of behavioral change—pre-contemplation, contemplation, preparation, action, and maintenance—individuals can set themselves up to master their resolutions and for lasting success.

    Setting Realistic and Achievable Goals

    Rebecca introduced the concept of SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound—guiding participants in creating resolutions that foster sustainable habit formation. Rather than vague aspirations like “eat healthier,” she encouraged setting specific targets such as “include a serving of vegetables with every meal” or “prepare lunch at home four times per week.”

    Overcoming Common Nutrition Obstacles

    Many individuals struggle with barriers such as emotional eating, lack of meal preparation skills, and unrealistic expectations. Rebecca emphasized the importance of accountability, self-awareness, and realistic goal-setting in overcoming these challenges. By planning ahead, tracking progress, and focusing on small but meaningful changes, individuals can gradually shift their eating habits without feeling overwhelmed.

    Practical Strategies for Success

    Rebecca shared practical approaches to help integrate healthy eating into daily life:

    • Meal Planning: Preparing meals in advance to avoid last-minute unhealthy choices.
    • Mindful Eating: Paying attention to hunger cues and savoring meals rather than eating on autopilot.
    • Healthy Substitutions: Making simple swaps, such as choosing whole grains over refined options or incorporating more lean proteins.
    • Self-Compassion: Recognizing that setbacks are normal and not allowing them to derail progress.

    Building a Strong Support System

    One of the most powerful tools for long-term success is a supportive community. Surrounding yourself with like-minded individuals—whether friends, family, or professionals—can help maintain motivation and navigate setbacks. Having an accountability partner or working with a nutritionist can also provide guidance and encouragement when facing challenges.

    Making Nutrition a Lifestyle, Not a Resolution

    Perhaps the most important takeaway from Rebecca’s discussion was the idea that nutrition should not be a temporary goal but rather a long-term commitment integrated into daily life. By shifting the mindset from “dieting” to “nourishing,” individuals can create sustainable habits that naturally support their well-being.

    At Everwell Health Solutions, we believe in empowering individuals to take control of their health in a realistic and personalized way. If you are looking for guidance on nutrition, lifestyle changes, or overall wellness, we are here to support you on your journey. Stay tuned for more events and discussions to help you achieve your health goals this year and beyond!

    For more information about tips to help you master your resolutions or to connect with Rebecca Raney, you can reach her at ra_ran_22@outlook.com or https://www.instagram.com/becca_ran22/.

    To catch the full scope on how to stick to your resolution’s, you can find it on our YouTube Channel: https://www.youtube.com/watch?v=5s0dSE9G-Ic.

    Check out our upcoming events at: https://everwellhealthsolutions.com/events/