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Brain Awareness Week

2025-03-10T13:40:04+00:00March 10th, 2025|Community, Family Medicine, Family Practice, Public Health|

Managing Stress for a Healthier Mind

Your brain is at the center of everything you do—from making decisions to managing emotions. But in today’s fast-paced world, stress can take a toll on mental clarity and overall well-being. That’s why, for Brain Awareness Week, we’re focusing on stress management and how you can take proactive steps to protect your brain health.

How Stress Affects Your Brain

Chronic stress isn’t just exhausting—it can shrink areas of the brain responsible for memory and emotional regulation. It also increases the risk of anxiety, depression, and even cognitive decline. But the good news? You can take control.

DPC practice offers personalized strategies and support for your mental clarity.

Personalized Care for a Stress-Free Mind

At our practice, we don’t believe in one-size-fits-all solutions. We offer comprehensive evaluations and customized wellness plans to help you build resilience, reduce stress, and optimize brain function. From lifestyle counseling to tailored strategies that fit your daily routine, we’re here to support you every step of the way.

Take the First Step

Your mental well-being matters. Book an initial complimentary session with us to learn more about how stress management can transform your health. If you are looking for expert guidance, we are here as a trusted source for all your healthcare concerns.

Take the first step toward a healthier mind

National Colorectal Cancer Awareness Month

2025-03-03T12:30:42+00:00March 3rd, 2025|Direct Primary Care, Family Medicine, Public Health|

Why Conversations with Your Physician Matter.

March is National Colorectal Cancer Awareness Month, a time to highlight the importance of prevention, early detection, and understanding your screening options. Colorectal cancer is one of the most preventable cancers when detected early, but knowing which screening method is best for you is crucial. Open conversations with your doctor can help ensure you’re making informed decisions about your health.

The Importance of Understanding Your Options

When it comes to colorectal cancer, there are several screening methods available. It’s important to understand each one to make the best decision for your health.

  1. Colonoscopies: The gold standard for colorectal cancer screening, allowing doctors to examine the entire colon and remove precancerous growths.
  2. Stool Tests: Non-invasive tests that check for signs of cancer or precancerous growths in your stool. These include Cologuard every 3 years and FIT testing annually.
  3. Flexible Sigmoidoscopy: A partial colon exam that allows doctors to examine the lower part of the colon.

We take the time to guide you through your options with personalized, patient-centered care.

Depending on your age, family history, and risk factors, your physician can help you get a better understanding of these screening methods, including their pros and cons.

Why Conversations with Your Physician Matter

The key to selecting the right screening option and treatment plan is an open, ongoing conversation with your healthcare provider. Colorectal cancer is complex, and there is no “one-size-fits-all” approach. Taking into account your unique medical history and risk factors helps.

However, in traditional healthcare systems, patient-physician interactions are often brief, making it difficult to have these important discussions. That’s where Direct Primary Care (DPC) stands out. DPC provides a more personalized, patient-centered approach to care, allowing for longer, more meaningful conversations.

Why Direct Primary Care Makes a Difference

In a Direct Primary Care model, physicians spend more time with each patient, which means more opportunity to discuss screening options in detail. DPC fosters a strong relationship between doctor and patient, ensuring that your physician understands your health needs fully and can guide you through complex decisions.

  1. More Time with Your Doctor: DPC gives you the time to discuss all available options, ask questions, and make informed decisions.
  2. Personalized Care: Your physician can tailor a screening plan based on your individual health history and risk factors.
  3. Ongoing Support: With DPC, you have continuous access to your doctor, making it easier to stay on top of screenings and follow-up care.

Colorectal cancer is one of the most preventable cancers, but only if caught early—don’t wait!

 

This March, take the time to talk to your physician about colorectal cancer screenings. Understanding your options and having a strong, ongoing relationship with your healthcare provider will give you the confidence to make the best choices for your health.

Stay Fit This Winter

2025-02-24T14:48:41+00:00February 24th, 2025|Families, Family Medicine, Family Practice, Health Care, Public Health|

Easy Indoor Workouts & Wellness Tips!

Winter brings cold temperatures and shorter days. But don’t fall out of your regular exercise routine… stay active indoors! We’re here to help you stay fit this winter with simple indoor workouts that keep you moving.

Why Staying Active is Important

Staying active during winter helps boost your mood, strengthens your immune system, improves sleep, and increases energy. Even when it’s cold outside, maintaining a routine will help keep you feeling your best.

Don’t let winter slow you down!

Indoor Exercise Ideas

Cardio:

Jumping jacks, high knees, and burpees can all get your heart pumping indoors.

Climbing stairs is also a great way to get moving.

Strength Training:

Bodyweight exercises like squats, push-ups, lunges, and planks can be done anywhere.

Use household items like water bottles or backpacks for added resistance.

Yoga and Pilates:

These practices improve flexibility and strength. Follow along with online classes or create your own flow with simple poses like downward dog and child’s pose. Don’t forget the breathwork!

Dance:

Put on your favorite music and dance around your living room for a fun (one of my favorites).

 

Get expert guidance tailored to your lifestyle!

Roots Health DPC: Supporting Your Active Lifestyle

At Roots Health DPC, we’re here to support your fitness journey all year long. Do not overcomplicate it! Stay fit.

Stay active, stay healthy, and enjoy the winter months. Need personalized advice? Schedule a consultation with us today! ❄️💪

Heart Disease

2025-02-17T13:21:46+00:00February 17th, 2025|Community, Direct Primary Care, Family Medicine, Health Care, Public Health|

Heart Disease…

Protect your Heart

Heart disease remains the leading cause of death in the United States, affecting millions of people each year. With proactive steps and personalized care, you can take charge of your heart health and reduce your risk of heart disease. At Roots Health DPC, we’re committed to supporting your heart health journey with individualized care that makes a difference.

Understanding Your Risk Factors

No two people have the same risk factors. This is why personalized care is at the core of our approach at Roots Health DPC. Critical risk factors to consider:

  • Hormonal Changes: Postmenopausal women are at an increased risk for heart disease due to changes in hormones that can affect cholesterol levels, blood pressure, and weight.
  • Pregnancy Complications: Conditions such as gestational diabetes or preeclampsia elevate the risk of developing heart disease later in life.
  • Family History: Heart disease, high cholesterol, high blood pressure, and diabetes run in familes.

Want to protect your heart health?

Understanding your unique risks … take control of your heart health and create a care plan tailored specifically to your needs.

 

Preventing Heart Disease: Lifestyle

At Roots Health DPC, we know prevention starts with education. Take consistent action steps to reduce your risk of heart disease and improve your overall health:

  1. Eat Heart-Healthy Foods: Incorporate more fruits, vegetables, lean proteins, and whole grains into your meals. Create a sustainable, delicious, and balanced eating plan.
  2. Exercise Regularly: Aiming for at least 150 minutes of moderate activity each week is heart-healthy tool.
  3. Quit Smoking: It’s never too late to quit. Get the resources and support to help you kick the habit.
  4. Manage Stress: Mindfulness techniques like yoga, meditation, and deep breathing exercises have been proven to lower blood pressure and support heart health.

Time to Manage Your Heart Health

Heart disease is preventable, and taking small, proactive steps today can have a big impact on your long-term health. At Roots Health DPC, we provide the tools, support, and care you need to maintain a healthy heart and live your best life.

Schedule a consultation today, and experience care that is personalized to your needs. Together, we’ll create a heart health plan that helps you thrive now and in the years to come.

Ready for Wellness?

Let’s work together to protect the health of your heart this February and beyond. 💖

Mental Wellness

2025-02-10T11:22:42+00:00February 10th, 2025|Direct Primary Care, Family Medicine, Mental Health|

Wellness and Mental Health

Valentine’s Day is a time to celebrate love. This month, we invite you to take a moment to focus on someone truly special: you! At Roots Health DPC, we know mental health is the cornerstone of wellness. Use this month to cultivate self-care practices that nourish both your mind and body.

What is Self-Care?

Self-care is a necessity for both your mental and physical health. When we make self-care a priority, we are more likely to experience:

  • Increased Resilience: Bounce back from challenges with greater strength and clarity.
  • Reduced Stress and Anxiety: Reduce self-doubt: lower stress and anxiety levels.
  • Healthier Relationships: When we care for ourselves, we are equipped to create meaningful connections with others.
  • Improved Decision-Making: Make choices that align with our long-term health and happiness.

Do Not neglect WHOLE wellness

We know that by prioritizing mindset, you create space to form healthier, more fulfilling relationships which feed your soul.

Show Yourself Some Love

This Valentine’s season, consider ways to practice self-care and prioritize your mental health:

  1. Practicing Gratitude: Take a moment to jot down three things you’re grateful for daily.
  2. Set Boundaries: Learn to say “no” to protect your time and energy. Commit to what truly nourishes you.
  3. Move Your Body: Regular physical activity releases natural endorphins… boosting your mood and reducing stress.
  4. Prioritize Sleep: Ensure you’re getting enough sleep to recharge your body and mind.
  5. Connect: Spend time with people who uplift and support you.

Support Your Mental Wellness

We take a comprehensive, patient-centered approach to health care. Our direct primary care model allows us to spend more time with you—ensuring you have the support and resources to prioritize your mental health and physical well-being.

Ready to put yourself first?

This February, let’s celebrate love in all its forms. Start with the most important relationship you’ll ever have—the one with yourself. Prioritize mental wellness, and watch how it transforms your life.

Cervical Health Awareness Month

2025-01-31T14:15:00+00:00January 31st, 2025|Direct Primary Care, Health Care, Public Health|

Cervical Health Awareness Month:

Take Charge of Your Wellness Journey

January is the perfect time to reflect on how important it is to prioritize your health through regular screenings and prevention. At Roots Health DPC, we believe that prevention is the foundation of wellness—and having a trusted partner in your healthcare journey can make all the difference.

Why Screening and Prevention Matter

You might have heard that HPV (Human Papillomavirus) is incredibly common—so much so that 70-80% of women will encounter it at some point in their lives. But just because it’s common, doesn’t mean it should be ignored. HPV is the leading cause of cervical cancer, and often, it shows no symptoms. That’s why regular screenings—like Pap smears—are crucial. They detect early cell changes in the cervix that could lead to cancer, giving you the chance to prevent it before it even starts.

The Power of Early Detection

Cervical cancer often develops slowly, which means that with regular screenings, you can catch abnormalities early and take action long before cancer forms. Routine screenings, including Pap smears and HPV testing (for women over 30), are simple, quick, and can be life-saving. Women should start these screenings at age 21 and continue regularly through their lives.

Looking for a better health care experience?

What happens if you have an abnormal result?

The key is early intervention, which is why it’s so important to have a healthcare provider you know and trust, someone who can guide you through the next steps with a clear, informed plan.

Direct Primary Care: A Personal Approach to Your Health

When it comes to your health, you deserve more than just a visit to the doctor’s office. At Roots Health, we offer direct primary care, a unique model that gives you direct access to your doctor whenever you need it. No more waiting weeks for an appointment or feeling like just another patient in a crowded office. With direct primary care, your doctor is your partner, dedicated to understanding your unique health needs and providing personalized care.

What Makes Direct Primary Care Special?

  • Easy Access: With direct access to your doctor, you get the answers you need when you need them, without the wait.
  • Personalized Care: Your doctor takes the time to understand your health history and wellness goals, tailoring your care to fit you, not just a one-size-fits-all approach.
  • Comprehensive Health Management: From preventive screenings like Pap smears to everyday wellness, we’re here to support you in every aspect of your health journey.

You have choices on your wellness journey.

Prevention is Empowerment

 

This January, take control of your cervical health. Regular Pap smears and HPV screenings are your shield against cervical cancer. Don’t wait until symptoms show up—prevention is the best strategy.

If you’re looking for a healthcare provider who will guide you every step of the way, schedule your complimentary initial consultation with us today. Let’s work together to keep you on the path to lifelong wellness.

 

National Cancer Prevention Month

2025-02-03T16:02:35+00:00January 27th, 2025|Community, Direct Primary Care, Family Medicine, Health Care, Public Health|

Cancer Prevention:

Take Charge of Your Health

February is National Cancer Prevention Month, a great time to reduce our risk of cancer with healthy lifestyle choices and routine screenings. We know you lead a busy life….but taking small, consistent steps can make a big difference for you and your family.

Routine Screenings: Catch Issues Early

Routine screenings are part of early detection of cancers like breast, cervical, and colorectal cancer. Speak with your physician to understand which ones are right for you. At Roots Health DPC we provide an individualized approach tailored to your age, family history, and lifestyle.

National Cancer Prevention Month.

Healthy Lifestyle

Small changes in your routine have a huge impact on your overall health over time. Eating well, being fit, and managing stress are all key components of cancer prevention. We provide our patients with a custom plan, ensuring that prevention efforts fit their lifestyle.

Ready to take your health to the next level?

Peace of Mind

At Roots Health DPC, you can reach out anytime with questions or concerns. Having a physician who takes the time to understand your unique needs and is available can make cancer prevention easy. Whether it’s advice on screenings, a personalized health plan, or a new concern…. you’re never alone in your journey toward better health.

This National Cancer Prevention Month, schedule your first visit with Dr Diaz.

Together, we can create a plan to protect your health now and in the future—so you enjoy years of health and happiness with your family.

Prioritize Wellness

2025-01-20T12:16:28+00:00January 20th, 2025|Direct Primary Care, Families, Health Care, Public Health|

Making Wellness a Priority:

How to Build Sustainable Habits for Lasting Change

The start of a new year brings fresh motivation, but how many of us have found that our resolutions fade by February? Whether it’s losing weight, exercising more, or eating healthier, many New Year’s resolutions are abandoned because we try to make drastic changes too quickly. This year, instead of focusing on a single goal or quick fix, let’s focus on building sustainable habits that will help you achieve long-term wellness.

With National Healthy Weight Week kicking off January, it’s the perfect time to remind ourselves that lasting health isn’t about chasing a number on the scale—it’s about feeling good in your body, boosting your energy, and making balanced, consistent choices. It’s about creating habits that become second nature. As the new year begins, many of us are filled with the drive to make positive changes in our lives.

The Power of Habits Over Resolutions

At the heart of long-term success is consistency. This year, let’s shift the focus from quick fixes to sustainable habits that you can continue throughout the year—and beyond.

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Learn more about the health care you deserve.

A Healthy Weight is More Than a Number

We often think of “healthy weight” as a specific number on the scale, but in reality, it’s about feeling strong, energetic, and confident in your body. Healthy weight isn’t just about losing pounds—it’s about balancing your physical, mental, and emotional health. Rather than obsessing over a number, consider your wellness in broader terms: are you sleeping well? Are you moving your body regularly? Are you nourishing yourself with whole, nutrient-dense foods?

As we celebrate National Healthy Weight Week, it’s a good time to remember that lasting health comes from balanced lifestyle choices. This includes eating nutritious foods, staying physically active, managing stress, and getting enough sleep.

Creating Sustainable Habits for Wellness

So how do you make wellness a priority this year? Instead of focusing on drastic resolutions that can be hard to maintain, try these simple habits that you can incorporate into your routine for sustainable health:

1. Eat Balanced, Whole Foods

Focus on meals that are rich in nutrients—fruits, vegetables, lean proteins, whole grains, and healthy fats. Start by incorporating one or two healthier meals into your week, like a hearty vegetable stir-fry or a fresh salad with lean protein. Over time, as these meals become a regular part of your routine, you’ll find it easier to make healthier choices overall.

2. Move Your Body Regularly

Exercise doesn’t have to mean spending hours at the gym. Find activities that you enjoy—whether that’s walking, yoga, swimming, or dancing. Aim for at least 150 minutes of moderate physical activity per week, but remember that even small amounts of movement can make a big difference. Start with a short daily walk, or take the stairs instead of the elevator. The goal is to make movement a regular, enjoyable part of your day.

3. Prioritize Sleep and Stress Management

Sleep and stress management are often overlooked but are crucial components of overall wellness. Aim for 7-9 hours of sleep each night and incorporate stress-relief practices into your routine—whether it’s deep breathing, meditation, journaling, or simply taking time for yourself. Reducing stress and getting quality sleep supports both physical health and emotional well-being.

4. Set Realistic, Achievable Goals

The key to success is setting small, realistic goals that are easy to achieve. Instead of a broad goal like “lose weight,” break it down into specific, manageable steps: perhaps aiming to cook more meals at home, increase your water intake, or walk 10,000 steps a day. These small wins build momentum, helping you stay on track and feel accomplished.

Ready to create sustainable habits that work for you?


Start Small, Build Momentum

Remember, the goal is to create lasting habits, not quick fixes. Make the small changes…whether it’s replacing sugary snacks with fruit or committing to a 10-minute daily stretch, these habits will compound over time, helping you feel stronger, healthier, and more energized.

The start of a new year is the perfect time to focus on your wellness—but true change comes when you shift from “resolutions” to “habits.”

Instead of setting an intention to “lose weight” or “exercise more,” commit to creating a lifestyle that supports your overall health. When you make wellness a priority and focus on building sustainable habits, you set the foundation for a healthier, happier future.

Thyroid Awareness Month

2025-01-13T14:58:11+00:00January 13th, 2025|Direct Primary Care, Families, Family Medicine, Family Practice, Health Care, Public Health|

Thyroid Disease …

the symptoms and what you need to know

Approximately 20 million Americans have some form of thyroid disease, yet 60% of those affected are unaware of their condition. January is Thyroid Awareness Month, a time to shine a light on the importance of understanding thyroid health and recognizing the early signs of thyroid disorders. At Roots Health DPC, we dedicate our time to empowering you in all aspects of your health—including your thyroid.

What is the Thyroid?

The thyroid is a butterfly-shaped gland located in the lower front of your neck, and it plays a crucial role in regulating your metabolism and overall health. It produces thyroid hormones that affect almost every organ and system in your body. From controlling your heart rate to managing how quickly food moves through your digestive system, the thyroid is one of the most important endocrine organs in your body.

The Importance of Awareness

  1. Women are 5-8 times more likely than men to experience thyroid problems. In fact, 1 in 8 women will develop a thyroid disorder in their lifetime.
  2. Untreated thyroid disease can lead to serious conditions, including heart disease, osteoporosis, and infertility.

While thyroid problems can be life-long, they can often be managed effectively with proper care. That’s why it’s so important to stay informed and ask questions when it comes to your thyroid health.

We treat the WHOLE person.

What are the Early Warning Signs of Thyroid Disease?

Overactive Thyroid (Hyperthyroidism):

  1. Racing heart rate
  2. Weight loss with increased appetite
  3. Anxiety, insomnia, or nervousness
  4. Muscle weakness

Underactive Thyroid (Hypothyroidism):

  1. Fatigue, sluggishness
  2. Weight gain
  3. Cold intolerance, constipation
  4. Hair loss or depression

Thyroid Nodules or Cancer:

  1. Unusual lump or swelling in the neck
  2. New cough, hoarseness, or swollen glands

Getting Screened: The Importance of Testing

If you’re concerned about thyroid health, screening is key. Blood tests like the TSH test are commonly used to assess thyroid function. TSH levels can serve as an early indicator of thyroid issues, even before symptoms develop. Additional tests, such as T4 and T3 tests, help diagnose conditions like hypothyroidism or hyperthyroidism.

Ask Questions

Your thyroid health matters, and it’s important to feel comfortable asking questions about your health and screenings. At Roots Health DPC, we work with you to ensure that you fully understand your condition and understand all the options for management so that you can make the best decision for your well-being.

Book a FREE Meet and Greet TODAY

This Thyroid Awareness Month, take the first step towards better health by checking in with your physician to work together to keep you healthy, informed, and empowered.

Habits

2025-01-06T13:01:41+00:00January 6th, 2025|Community, Direct Primary Care, Families, Public Health|

Transform Your Health: Building Lasting Habits

At Roots Health, we believe that wellness isn’t just about occasional efforts—it’s about creating lasting habits that lead to lasting change. The secret to real transformation lies in our daily routines, and we’ve taken the principles of habit formation to heart in our blueprint for wellness and help our patients intentionally build healthier habits, one step at a time.

Harness the Power of Your Brain

Did you know that your brain is constantly working behind the scenes to make your life more efficient? It’s true! Our brains are incredibly powerful, organizing and integrating massive amounts of data quickly, so we can perform routine tasks on “auto-pilot” without even thinking about it. This ability to create habitual pathways is a gift, and at Roots Health, we believe you can harness it to design the life you want.

Transform your health by building habits that last a lifetime!

But how can you take control of your habits and steer your brain toward health and wellness? It starts with understanding the process of habit formation and using it to your advantage.

What is a Habit?

A habit is a behavior you perform regularly—something that, over time, becomes automatic. For example, brushing your teeth or making your morning coffee. The process of forming a new habit involves repetition and consistent practice. But it’s not just about doing something repeatedly; it’s about understanding how to build habits intentionally, so they become a seamless part of your life.

At Roots Health DPC, Dr. Diaz works closely with patients to develop personalized wellness plans that revolve around intentional habit formation. Whether you’re looking to improve your fitness, manage stress, or adopt better nutrition habits, we’ll help you create the pathways that lead to lasting success.

The Habit Loop: Cue, Behavior, Reward

Your brain forms habits by following a simple loop: cue → behavior → reward. The more often this loop is repeated, the stronger the pathway becomes. Here’s an example:

Let’s say you want to start meditating daily. Instead of focusing directly on the behavior (the meditation itself), focus on the cue that will trigger the habit. You can link your meditation practice to something you already do every day—like making your morning coffee. Here’s how you could set it up:

  1. Cue: As soon as you begin brewing your coffee, it’s time to meditate.
  2. Behavior: Spend 2 minutes meditating while your coffee brews.
  3. Reward: Enjoy your coffee after you meditate.

By linking a new behavior (meditation) to an existing habit (coffee brewing), you create an easy and natural flow. Over time, the habit of meditation will become just as automatic as drinking coffee. And soon, you might even start to feel off if you skip it. That’s the power of intentional habit-building.

Habits vs. Goals: The Key to Sustainable Success

At Roots Health, we guide patients through the process of habit formation, not just goal setting. Goals are important, but they are just the destination. Habits are the journey, the daily actions that carry you toward those goals.

For example, if your goal is to lose weight, the habit might be daily exercise, meal prepping, or mindful eating. Focusing on small, consistent habits will carry you much further than obsessing over the end goal. When you build the right habits, the results will follow.

Let’s turn intentions into lifelong habits.

 

Start Today: Build Your Wellness Routine

If you’re truly ready to level up your life and embrace self-care, the first step is understanding the power of habits. At Roots Health, we’re here to guide you through this process. With a focus on personalized care and sustainable wellness strategies, we’ll help you build the habits that will transform your health—for life.

Are you ready to create a wellness routine that works for you? Let’s start building your future, one habit at a time.

© Copyright 2020 Roots-MD LLC, dba Roots Health DPC
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