everwellhealthsolutions.com

Direct Primary Care Clinic

Category: health news

Hydration Hacks: Easy Ways to Drink More Water Every Day
Most of us know that drinking enough water is important for our health, but actually doing it can be a different story. Between busy schedules, endless to-do lists, and simply forgetting, it is easy to fall short of our hydration goals. Fortunately, staying hydrated does not have to feel like a chore. With a few simple strategies, you can make drinking water an effortless part of your day.

Here are some easy hydration hacks to help you drink more water, every day:

1. Start Your Morning with Water

Before you reach for your coffee or tea, drink a full glass of water. Overnight, your body becomes slightly dehydrated, so giving it a fresh supply of water first thing can help wake you up, boost your metabolism, and set a healthy tone for the rest of the day.

2. Carry a Reusable Water Bottle

Having water within arm’s reach makes it much more likely that you will sip throughout the day. Choose a bottle that you love—whether it is sleek, colorful, or has time markers to track your intake—and keep it with you at work, in the car, or even at home.

3. Add Natural Flavor

If plain water feels boring, infuse it with natural flavors. Add slices of lemon, cucumber, berries, mint, or even a splash of 100% fruit juice. Not only does this make water more appealing, but it can also provide a small boost of vitamins and antioxidants.

4. Use a Straw

It may sound simple, but drinking through a straw can actually help you drink more water without even realizing it. Many people find that they sip more frequently and consume larger volumes when using a straw compared to sipping from a cup.

5. Set Small Goals

Rather than aiming for a large number of ounces all at once, break your hydration goals into smaller, more manageable pieces. For example, try to drink one glass of water every two hours or finish half your water bottle by lunchtime.

6. Pair Water with Daily Activities

Associate drinking water with habits you already have. For instance:
- Drink a glass of water after every bathroom break.
- Sip water while checking your emails.
- Keep a glass on your nightstand and drink before bed.
By connecting water intake to established routines, it becomes a natural part of your day.

7. Eat Water-Rich Foods

You can boost your hydration through your diet, too. Foods like cucumbers, watermelon, strawberries, oranges, and lettuce are packed with water and can contribute to your overall fluid intake.

8. Use Reminders or Apps

Set gentle reminders on your phone or smartwatch to prompt you to drink throughout the day. There are also apps designed specifically to track your water intake and send notifications when it is time for your next sip.

9. Make It a Challenge

Sometimes a little friendly competition helps. Challenge yourself—or a friend—to meet daily water goals for a week. Reward yourself with something enjoyable (non-food related!) when you reach your milestones.

Bottom Line:
Hydration is one of the simplest yet most powerful ways to support your overall health. By making water more accessible, enjoyable, and routine, you can easily increase your daily intake without feeling overwhelmed. Your body, brain, skin, and energy levels will thank you!

What is your favorite trick? Tell us about it by reaching out or checking our or social media.
April 30, 2025
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!
April 23, 2025
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.
April 16, 2025
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/
March 12, 2025
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.
February 26, 2025
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/
February 12, 2025
What You Need to Know About the Current Bird Flu Outbreak
The term “bird flu” has been making headlines recently, raising concerns about how it affects both animals and humans. As your partner in health and prevention, I want to help you understand what’s happening, the potential risks, and how you can protect yourself and your loved ones. Here is some general information about the bird flu.

What Is Bird Flu?

Bird flu, or avian influenza, refers to a group of influenza viruses that primarily affect birds. The current strain causing concern is H5N1, which has been spreading among wild birds and poultry in many parts of the world. While this strain is highly contagious among birds, infections in humans are rare.

When bird flu does infect humans, it typically happens through direct contact with infected birds, their droppings, or contaminated surfaces. Fortunately, the virus does not spread easily from person to person.

Why Is Bird Flu in the News?

Recent outbreaks of H5N1 have raised alarm due to their impact on bird populations and the potential risk of transmission to humans. In some areas, the virus has also been detected in mammals, which scientists are closely monitoring for any signs of increased transmission to humans.

While the risk to the general public remains low, staying informed is essential, especially if you work with animals, live in an affected area, or have other concerns about exposure.

Symptoms of Bird Flu in Humans

If a person is infected with bird flu, symptoms may range from mild to severe and can include:
- Fever and chills
- Cough and sore throat
- Muscle aches
- Difficulty breathing
- Eye infections (conjunctivitis)
Severe cases may lead to pneumonia or respiratory failure. If you experience flu-like symptoms after contact with birds or a known outbreak area, seek medical attention immediately.

How to Protect Yourself

Here are some simple but effective steps to reduce your risk:
1. Avoid Contact with Wild Birds: Do not touch sick or dead birds. Keep a safe distance from wild bird habitats.
2. Cook Poultry and Eggs Thoroughly: Proper cooking kills any potential viruses, so ensure poultry and eggs are cooked to a safe internal temperature.
3. Practice Good Hygiene: Wash your hands often, especially after handling raw poultry or being in areas where birds are present.
4. Stay Informed: Pay attention to updates from trusted public health sources about outbreaks in your area.
Vaccination and Treatment

Currently, there is no widely available vaccine for the H5N1 bird flu for humans. However, antiviral medications like oseltamivir (Tamiflu) and zanamivir (Relenza) may help treat the virus if given early in the infection.

If you are concerned about exposure or have flu-like symptoms, it’s important to contact your healthcare provider promptly.

Why Staying Informed Matters

While the bird flu is not a cause for panic, it’s an important reminder of how interconnected our health is with the world around us. At Everwell Health Solutions, we believe prevention and preparedness are key to staying healthy and resilient.

If you have any questions about the bird flu or want personalized advice on protecting your health, I’m here to help.

Stay proactive, stay informed, and stay well,

Everwell Health Solutions

Contact your physician if you have further questions or concerns.

Stay up-to-date with information from the CDC: https://www.cdc.gov/bird-flu/situation-summary/index.html
January 20, 2025