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Direct Primary Care Clinic

Category: healthier you

  • Mental Health Is Health: Supporting the Whole You

    Mental Health Is Health: Supporting the Whole You

    May is Mental Health Awareness Month—a time to highlight an essential truth: mental health is health. Just like we care for our hearts, joints, or blood pressure, caring for our emotional and mental well-being is just as vital to our long-term wellness.

    At Everwell Health Solutions, we believe in supporting the whole person—mind and body. Whether you are managing stress, navigating life transitions, or simply looking to improve your sense of balance and peace, your mental well-being deserves time, space, and support.

    Why Mental Health Matters

    Mental health affects how we think, feel, and act. It plays a role in how we handle stress, relate to others, and make decisions. Over time, untreated stress, anxiety, or burnout can impact sleep, immune health, heart health, and even chronic pain. Addressing these issues early is part of true preventive care.

    You Do Not Have to Wait for a Crisis

    One of the benefits of the Direct Primary Care model is the ability to connect with your physician before things reach a breaking point. At Everwell, members have direct access for check-ins—whether it is for a quick conversation about stress or deeper support navigating anxiety or burnout.

    As your physician, I take the time to listen to what is going on beneath the surface and help you create a plan that might include lifestyle strategies, mindfulness tools, lab work (like checking thyroid or vitamin levels), or referrals to trusted mental health professionals when needed.

    Small Actions, Big Shifts

    Here are a few ways to support your mental health this month:

    • Get outside: A short daily walk can lower cortisol and clear your mind.
    • Unplug regularly: Carve out time away from screens and social media.
    • Sleep intentionally: Aim for a consistent sleep schedule and calming bedtime routine.
    • Talk to someone: Whether a friend, therapist, or your physician—connection matters.
    • Move your body: Gentle movement like stretching, yoga, or even dancing can shift your mood.

    You Are Not Alone

    If you are struggling—or simply want to talk—Everwell Health Solutions is here for you. Let us take a proactive approach together, so your mental and physical health are aligned, supported, and sustainable.

    You deserve care that sees the full picture. This month and every month, let us prioritize mental health—because your mind matters.

    You are never alone. If you or someone you know is struggling, call or text the Crisis Line at 988– help is available!

    If you are looking for a more personal and connected approach to healthcare, we invite you to schedule a free meet-and-greet to learn how Everwell Health Solutions can support your well-being.

    Click the link below to schedule:

    https://everwellhealthsolutions.akutehealth.com/appointments

  • Spring Clean Your Health: Preventive Screenings to Book This Season

    Spring Clean Your Health: Preventive Screenings to Book This Season

    As the weather warms and we start refreshing our homes, schedules, and routines, spring is also the perfect time to focus on your health. Just like you would declutter your living space, it is important to “spring clean” your health. It is a great idea to check in on your body and make sure everything is working well. Some health problems can start quietly without making you feel sick. They can catch problems early when they are easier to treat.

    Here are some check-ups and screenings you should think about this spring:

    1. Annual Wellness Visit

    Even if you feel fine, you should see your physician once a year.
    They will check your blood pressure, update your vaccines, and ask how you are feeling. This visit helps you stay healthy and catch small problems before they get bigger.

    2. Blood Pressure and Cholesterol Check

    High blood pressure and high cholesterol can hurt your heart and blood vessels.
    You might not feel any different, so it is important to get checked.

    Heart disease remains one of the leading causes of death in the United States. High blood pressure and high cholesterol often have no symptoms, making regular screenings critical. A simple blood test and blood pressure reading can provide valuable insight into your cardiovascular health.

    3. Blood Sugar Screening

    Checking your blood sugar levels can help detect early signs of diabetes or prediabetes. Early detection means more options for prevention and management, potentially reversing the course with lifestyle changes alone.

    4. Cancer Screenings

    Depending on your age, family history, and risk factors, certain cancer screenings may be recommended:

    • Breast Cancer: Mammograms typically begin around age 40, but individual recommendations may vary.
    • Cervical Cancer: Women should have regular Pap smears and HPV testing as advised.
    • Colorectal Cancer: Colonoscopies or other stool-based screening tests generally start at age 45.
    • Skin Cancer: A full-body skin check can help identify suspicious moles or spots early. Speak with your physician about what screenings are appropriate for you.
    • Lung Cancer: People who have smoked a lot may need yearly lung scans between ages 50 and 80.

    5. Bone Density Scan

    As we get older, our bones can become weaker. For women over 65—or earlier if you have risk factors—a bone density scan can help detect osteoporosis before fractures occur. Maintaining bone health is crucial for staying active and independent as you age.

    6. Vision and Hearing Tests

    Your senses are vital to your quality of life. Routine vision and hearing checks can catch changes that might otherwise go unnoticed, ensuring you continue to engage fully with the world around you.

    7. Mental Health Check-In

    Your feelings matter too!
    Doctors recommend checking for depression and anxiety during regular visits.
    It is important to talk about your feelings just like you talk about your body. Spring can be a wonderful time to reflect on your mental health, discuss any stress, anxiety, or mood changes with your physician, and explore resources if needed.

    8. Dental Check-Up

    Your teeth and gums need care too!
    Dentists recommend getting a dental check-up and cleaning every 6 months.
    Regular visits help prevent cavities, gum disease, and bigger problems down the road.

    Take Charge of Your Health This Spring

    Think of preventive screenings as the ultimate form of self-care. They empower you with knowledge, promote early intervention, and support your long-term wellness goals. By investing a little time in your health this season, you set yourself up for a vibrant and healthy year ahead.

    At Everwell Health Solutions, we believe that prevention is the best medicine. If you are ready to schedule your wellness visit or need guidance on which screenings are right for you, we are here to help.

    Let us help you Spring clean your health!


    Reach out today and let us support your journey toward better health!

  • Hydration Hacks: Easy Ways to Drink More Water Every Day

    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.

  • 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 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!

  • 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/