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Direct Primary Care Clinic

Tag: health tips

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
May 14, 2025
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!
May 7, 2025
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
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 to Do When You Have a Cold: Practical Tips for Relief
Catching a cold is never convenient, but it happens to all of us. Whether you are dealing with a scratchy throat, a runny nose, or that dreaded cough, knowing how to care for yourself can make all the difference. While there is no cure for the common cold, there are plenty of ways to ease symptoms, support your immune system, and recover more comfortably.

Here are the key tips for common cold relief to take when you are feeling under the weather:

1. Stay Hydrated

Drinking plenty of fluids is one of the most important things you can do when you have a cold. Staying hydrated by drinking water, herbal teas, and clear broths helps thin mucus and prevent dehydration. They can also help soothe a sore throat. Avoid caffeinated or sugary beverages, as they can lead to dehydration.

2. Rest and Recharge

Your body needs extra energy to fight off a cold, so make rest a priority. Take naps, go to bed early, and allow yourself to slow down. Listen to your body—it is okay to take a break from your usual routine while you recover.

3. Soothe Your Throat

For a scratchy or sore throat, try:
- Warm saltwater gargles: Mix 1/4 to 1/2 teaspoon of salt in a glass of warm water and gargle a few times daily.
- Honey: Stir a teaspoon of honey into warm water or tea to ease discomfort.
- Throat lozenges or sprays: These can provide temporary relief, but be sure to choose sugar-free options when possible.
4. Ease Nasal Congestion

A stuffy nose can be one of the most bothersome cold symptoms. To breathe easier, try:
- Steam inhalation: Sit in a steamy bathroom or use a bowl of hot water with a towel over your head to inhale soothing steam.
- Saline nasal spray: This helps moisturize nasal passages and clear out mucus.
  - Using a saline solution to rinse nasal passages can help relieve congestion and remove irritants. This can be done with a neti pot or saline spray.
- Humidifiers: Adding moisture to the air can reduce dryness and make it easier to breathe.
5. Over-the-Counter Medications

Over-the-counter (OTC) medications can help manage cold symptoms:
- Decongestants: Reduce nasal congestion.
- Antihistamines: Alleviate sneezing and runny nose.
- Pain Relievers/Fever Reducers: Medications like acetaminophen or ibuprofen can reduce fever and relieve aches.
Always follow dosing instructions and consult with a healthcare provider if you have underlying health conditions.

6. Boost Your Immune System

While a cold must run its course, you can support your immune system by:
- Eating nutrient-rich foods like fruits, vegetables, and soups.
- Supplementing with vitamin C or zinc, if advised by your physician.
- Avoiding smoking or alcohol, as these can weaken your body’s ability to heal.
7. Complementary and Integrative Approaches

Some individuals explore complementary health approaches for cold management:
- Zinc: Studies suggest that zinc lozenges may shorten the duration of cold symptoms if taken within 24 hours of onset.
  NCCIH
- Vitamin C: Regular intake of vitamin C has not been proven to prevent colds, but it may slightly reduce the duration and severity of symptoms.
  NCCIH
- Echinacea: Research on echinacea’s effectiveness is mixed, with some studies indicating potential benefits in reducing cold symptoms, while others show no significant effect.
  NCCIH
- Honey: Buckwheat honey has been found to be effective in reducing nighttime cough in children. However, honey should not be given to children under one year of age due to the risk of botulism.
8. Practice Good Hygiene

If you have a cold, protect those around you by washing your hands often, coughing or sneezing into a tissue or your elbow, and avoiding close contact with others. Staying home from work or social events when you are contagious is also a considerate choice.

9. When to Seek Medical Attention

While most colds resolve on their own, consult a healthcare provider if you experience:
- Symptoms lasting more than 10 days.
- Severe symptoms such as high fever, difficulty breathing, or chest pain.
- Worsening symptoms after initial improvement.
These could indicate a more serious condition requiring medical evaluation.

Colds are inconvenient but manageable with the right care. Prioritize rest, hydration, and gentle remedies, and consider combining over-the-counter medications with complementary approaches to support your recovery. While there is no cure for the common cold, these strategies can help alleviate symptoms. If you have concerns about your symptoms or need additional support, Everwell Health Solutions is here to help. For more detailed information about managing the common cold, visit the CDC’s Common Cold webpage. Always consult with a healthcare provider before starting new treatments, especially if you have pre-existing health conditions or are taking other medications.

We hope you enjoyed these tips for common cold relief. Stay well!
January 27, 2025