What are the Signs of Diabetes? Why should I be screened for Prediabetes if I don’t have any symptoms?
Since 1 in 3 American adults have prediabetes (most of whom do not know they have it) and the risk increases with age… everyone should be tested based on their risk. Middle age is when prediabetes and diabetes diagnoses really begin to spike, but some younger people are at higher risk.
What increases my risk for type 2 diabetes?
There are a few things that can increase your risk of diabetes, these include:
Being overweight or having obesity, especially if you carry your extra weight in your belly area
Being 45 years old or older
Not doing enough physical activity
History of diabetes during pregnancy, called “gestational diabetes”
History of polycystic ovary syndrome
History of high blood pressure
Family history of diabetes
African American or Latino
Are you at risk for Prediabetes? Knowledge is power. Since you are responsible for your health and wellness… let us help you get all the information you need to make informed decisions for your well-being. Sign up to receive relevant FREE weekly Health Tips: “Mondays with your MD”
Excessive thirst Excessive hunger Increased frequency in urination Weight loss
But you can have both DIABETES and PREDIABETES for years without any symptoms
A really important piece for improving your health and wellness is the ease with which you can obtain information from a trustworthy source. Are you able to call your doctor directly and get all your questions answered? If you are looking for a physician who makes it simple to get your health care needs met, schedule your initial free consultation today.
What is prediabetes? Who is at risk? A look at the myths about diabetes.
Approximately 96 million American adults—more than 1 in 3—have prediabetes. Of those with prediabetes, more than 80% don’t know they have it. In fact, most people are not aware that they should be routinely screened.
So what is the harm in having prediabetes?
Prediabetes significantly increases the risk of developing type 2 diabetes, heart disease, and stroke. As with anything… knowledge is power.
The good news is that if you have prediabetes, which is easily detected on bloodwork, you can make lifestyle changes to prevent or delay type 2 diabetes and other serious health problems.
Is prediabetes more common than you thought? Learn more about ways that you can maximize your wellness by setting up a FREE initial consultation with Dr Diaz to create a customized health plan based on your personal wellness goals.
Today we are going to dispel some common myths about Diabetes.
Myth: You’re not at risk for Diabetes if you’re a healthy weight
Being obese or overweight is associated with a number of health problems, and it increases your risk for type 2 diabetes. This does not mean that you are immune to the disease if you maintain a healthy weight, however. Even people at a healthy weight can have diabetes
Myth: No One in My Family Has Diabetes, so I Can’t Get It
Having a close family member with type 2 diabetes does put you at increased risk for developing the condition. But the risk of diabetes goes up with age. The risk is higher in people with heart disease, high blood pressure, and who have excess weight or obesity, regardless of family history. Although you might not be able to change your family history or age, you can practice a healthy lifestyle to cut your risk.
Myth: There’s Nothing That You Can Do to Prevent Diabetes
Even though genetics factor into your risk for type 2 diabetes, lifestyle choices play an important role in preventing diabetes. Maintaining a healthy weight, daily exercise and healthy diet modifications can help reduce your risk for diabetes. Smoking can make it difficult for your body to use insulin, so not smoking can help decrease your risk for diabetes, as well. Alcohol consumption can also play a role.
Myth: It’s Your Fault if you have Diabetes
Diabetes is a serious chronic disease, and people with diabetes are not to blame. There is no known way to prevent type 1 diabetes, and while lifestyle factors do contribute to your risk for type 2 diabetes, even type 2 diabetes is not entirely preventable.
Myth: Diabetes is Inconvenient but not Serious
Diabetes results in more deaths than breast cancer and AIDS put together. There are several risks and complications associated with diabetes, including heart disease, stroke, blindness, kidney failure, and lower limb amputation that impact the quality of life significantly.
Next week we will take a look at how you can figure out your risk for prediabetes and determine what type of screening is appropriate. Knowledge is Power. Sign up to receive “Mondays with your MD” for FREE and take control of your health today.
Our brains are the most amazing organ. The brain organizes and integrates an incredible amount of data quickly while allowing us to operate on “auto-pilot” for much of our day. Our brains create systems and pathways that are so well worn that we can do routine tasks without shifting our focus to them.
How can we harness the strength of this amazing gift to help us create the life we want? By understanding how to intentionally form our habits
So… what is a habit?
Habits are behaviors we perform on a regular basis where some component of the behavior is considered “automatic.” Forming new habits just requires practice.
Developing new desired healthy habits is something we can direct our brain to do for us. Dr Diaz works with patients to help them build habits and reach their goals.
Habits are pathways in the brain that have formed through repetition. The repetitive pattern starts with a cue from the environment which triggers a behavioral response and is reinforced with a reward. The classic example was the experiment with Pavlov’s dogs where the dogs salivated (behavior) in response to the bell (cue).
In order to create a new, healthy habit—or even to break a bad habit—you’ll want to be as intentional as possible with all three parts: cue, behavior, reward. You can manipulate your environment to introduce cues that you can then intentionally start to associate with a desired behavior and reinforce it all with a reward.
Changing your life habits can be simpler than you may think. With a few tricks, you can gain or lose any habits you’d like.
Understanding these tips will help you stick to healthy habits and break bad ones as you work toward your health and wellness goals in 2023.
FOCUS ON THE CUE
In order to create new habits, we need to focus on the cue, NOT the behavior.
Let’s say you want to start practicing yoga on a regular basis. Instead of focusing on doing yoga, try focusing on developing the routine around initiating the yoga.
An easy way to do this is to choose a cue that already occurs regularly in your daily life, such as drinking morning coffee. During the early stages of developing your yoga habit, focus your effort on prepping your yoga space while you brew the coffee. Then go fill up your cup and go straight to the location in your home you have chosen to do yoga.
Develop the habit of prepping to do yoga every morning, which makes it more likely that you’ll actually do it. Do not focus on the behavior… you can start with 5 minutes daily of yoga and gradually build up to your targeted time.
After a while, you’ll start to notice that when you get up to get coffee (environmental cue), it takes little to no effort to set up your space and practice yoga (habitual response).
You’ll even start to look forward to it, and maybe even feel like something in your life is off when you do not practice yoga…. And that’s the power of habit!
REINFORCE WITH THE “REWARD”
Using the yoga example, you might get done and treat yourself to a (healthy) snack to go with your coffee. Whatever you do, be sure to incorporate a healthy reward into your habit routine.
The more often the cue, behavior, and reward occur in close time and proximity to one another, the stronger a habit becomes.
HEALTHY HABITS TO START RIGHT NOW
All habits are not created equal. Some habits can have positive impacts across multiple areas of our lives. The most impactful habits are ones that point you toward regular exercise, eating well, and getting good sleep. These three are my top picks for unlocking a healthier life starting today.
HABITS VS GOALS – Don’t confuse habits with goals.
Goals are great, but putting habits in place that move you toward your goals are key. The goal is the destination and the habit is the journey.
You have the tips you need to build healthy habits and break bad ones. Start the process today and build a better life for yourself…. one habit at a time. Interested in learning more about how you can use habits and achieve your health and wellness goals? Set up a FREE “Meet and Greet” to speak with Dr Diaz today. Space is limited.
The goal of becoming healthier is among the most popular resolutions. Many resolve to eat healthier and exercise regularly. These resolutions are great, but they do not address the way stress can sabotage our best efforts to live a healthy life. Emotional well-being underpins our success at achieving our health goals for 2023.
Goal setting is good, but the mindset work that builds the foundation for the path to success is what is most important. Living a healthy life is a journey, not a destination, and there are no “quick cures” when it comes to health and well-being. Failure can cause impatience and it is necessary to remember that you will succeed… if you don’t expect overnight success.
At Roots Health DPC we provide a system and support to ensure that you achieve your health and wellness goals. We know that healthy living is the foundation for a successful happy productive life.
Use these tips to help ensure you follow through with prioritizing your health in 2023:
Stay in Touch
Connect with friends in person. It’s good for your health to maintain friendships. In general, a lack of social bonds can damage your health as much smoking, obesity, and high blood pressure.
Surround yourself with people who are making their personal health and wellness their priority. In a technology-fixated era, it’s never been easier to stay in touch, so fire up your favorite social media and then follow up with in-person visits.
Plan for bumps in the road: A support system can help. We thrive with social interaction and support. Surround yourself with like-minded people looking to prioritize their health and wellness this year. It is important to have someone there on a regular basis to get you through those rough times.
Manage Your Stress
Stress, in small doses, can actually be helpful for short periods. But chronic stress can increase your risk of—or worsen—anxiety, depression, diabetes, heart disease, and more. The best way to manage stress is to control the factors you have agency over:
Get enough sleep
Ensure you are eating well
Spend intentional time relaxing away from stressors
Relaxation, sleep, socializing, and taking vacations are things we all deserve and owe to ourselves for our health and well being in 2023. Finding healthy ways to cope with the stress in your life is imperative to your well-being.
Cut Back on Alcohol
Drinking alcohol in excess can increase risk for depression, increase memory loss, and increase hot flash symptoms in perimenopausal women. Heavy chronic drinking increases your risk for liver and heart disease, stroke, mental deterioration, and even cancers of the mouth, throat, liver, and breast.
If cutting back on alcohol to a couple of drinks per week seems to be difficult, consider reaching out for help.
Get More Sleep
You probably already know that a good night’s rest can do wonders for your ability to function on all cylinders. But sleep is more beneficial to your health than you might realize. A lack of sleep has been linked to a greater risk of obesity and type 2 diabetes.
Aim to get quality sleep and more of it by exercising good sleep habits. These habits can include actions such as:
Going to bed and waking up at consistent times daily
Having a comfortable bedroom atmosphere (i.e., one that is dark, quiet, and relaxing)
Getting exercise during the day
It’s common for people to make New Year’s resolutions, but it’s also common for people to break them. Fortunately, there are resolutions you can make with ways that can help you stick to them. At Roots Health DPC, we take the time to understand your unique health goals and work with you to address obstacles to your success. We invite you to join us and let us help you achieve your health and wellness goals in 2023.
My child has a “virus” but is not getting better… What now?
This winter we are seeing a ton of kids with fevers and cold symptoms….cough, runny nose, and sinus. Most viral illnesses can cause a fever and often we have no idea which virus is causing the illness.
Hey Moms… we know this winter has been rough. Give yourself and your family the gift of peace of mind around all health related concerns. My patients just call or text DIRECTLY to my cell whenever they have a question. I take the time to understand their concerns and answer all of their questions. Every time.
I was told it is “a virus”…. What should my child be tested for?
If your child is experiencing a high fever with cough and flu symptoms you probably want a prompt evaluation for both covid and the flu. The flu is at higher levels this year and the reported symptoms are more severe. Flu can be treated with antiviral medication… but only if it is diagnosed and treated within 48hours of onset of symptoms. We all know that COVID is still circulating…. and of course you’re going to want to know if your child is positive before any family gatherings.
RSV and other common upper respiratory viruses are not commonly tested for because even if they are positive, the information will not change the plan for children receiving care at home.
Sometimes… The fever is not caused by a virus at all…
If your child has a high fever with a sore throat without a cough… you likely will get a strep test to ensure there is no strep throat.
My child is not getting better… when should I be concerned?
The course of any viral illnesses can last 1-2 weeks. Fevers can usually be controlled with medication, like Children’s Tylenol, when given in the correct dose. Fevers generally resolve within 5 days. The cough may linger around for a while afterwards.
Children who have had recent viral upper respiratory infections are at greater risk for developing a secondary bacterial infection. Generally, these occur when the cold is clearing up and the child is improving.
If your child develops a high fever at the tail-end of a “cold” or a worsening cough… then it might be time to take that kiddo in for another exam. Typical bacterial infections that occur at the end of a viral upper respiratory illness can include ear infections and pneumonia. These infections generally occur after the immune system has been weakened by the viral illness.
Signs that may warrant further evaluation with your doctor
Persistent fever 102 for more than 2 days /recurring/not controlled with medication
Fever that is above 104 at any time
Child looks very ill or drowsy or is not consolable
Signs of dehydration (dry diapers/not peeing, dry mouth and lips despite giving pedialyte)
Very sore throat, bad headache or vomiting
Has a weakened immune system (children with underlying chronic conditions)
Get the care you deserve. Space is limited. Book an initial consultation today to find out how DIRECT PRIMARY CARE will give you exactly what you need to confidently care for yourself and your family no matter what pops up.
Make sure you fill your own cup first…there is nothing to give from an empty cup.
We all feel stressed from time to time during the holiday season – there are changes to routine, pressure to attend social events, shopping, cleaning, entertaining, travel, and more… that can all take a toll on our mental health.
Since the pandemic began, the loss of loved ones, financial stressors, and feelings of anxiety around the uncertainties have impacted many. It’s important to adjust at your own pace and take care of your mental wellbeing along the way.
Don’t let stress and negative thinking ruin your holidays and hurt your health.
With some practical tips, you can minimize the stress that accompanies the holidays. Heck…you may even end up enjoying the holidays more than you thought you would!
5 Tips to “enjoy more and stress less” this holiday season:
1. LOWER YOUR EXPECTATIONS … for yourself and others! The holidays do not have to be perfect… or even just like last year. Families change and grow and so do traditions and rituals. Remember feelings are not facts and they do not last forever. Try to focus on what really matters most to you this holiday season. Acknowledge your feelings and give yourself the space and time to process them and then, when you’re ready, choose to move on.
2. KEEP YOUR ROUTINE AND HEALTHY HABITS Don’t let the holidays become a free-for-all. Overindulgence only adds to stress.
Eat healthy meals
Avoid excessive alcohol
Include regular physical activity
Use deep-breathing exercises, meditation or yoga.
3. PRACTICE MORE SELF-CARE
Make time for yourself and take a break. Reserve spending time just for you, without distractions. Engage in hobbies that bring you joy: take a walk, enjoy music, listen to an audiobook, get a massage, let your artistic side play. This simple tip may refresh you enough to handle everything you need to do.
“You should sit in meditation for 20 minutes a day, unless you’re too busy: then you should sit for an hour” –old Zen proverb
4. SAYING “NO” Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends, family, and colleagues will understand if you can’t participate in every activity or if you are unable to host them beyond your limits. Remember that “No” is a complete sentence. If you have an obligation that is taking more time than planned, try to remove something else from your agenda to make up for the lost time.
5. ASK FOR HELP Reaching out for help during the holidays is one of the best things you can do. Speak with a person you trust…a friend, family member or your therapist, about your current feelings. You will discover that feeling down or stressed during the holiday season is very common. Give yourself the time you need to use tools to overcome those negative thoughts. Seek professional help if you need it. Despite your best efforts, if you find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores… talk to your doctor or mental health professional.You are never alone.
Looking for a physician who takes the time to listen and answers all your questions? We are enrolling a limited number of new patients.
YOUR TIME is the most valuable resource you have. Give yourself the gift of TIME.
You work hard to balance time between your career and your family. When one of your own has a health concern that “pops up” or just needs to be scheduled …. trying to figure out the how, where, and when to get the issue addressed can literally take hours, and even days, from your routine.
I get it. I’m a working mom and I know what it is like to balance work and family, to “carry” the mental load, and then…. to put “one more thing” on your plate. My job is to take that stress off your plate.
“My son has a sore throat and fever…. I have placed a call to his doctor’s office and am waiting for a call back….”
When you have medical concerns, the last thing you want is to pile on more stress. Let me help! My patients reach out to me, their physician, directly via text at any time of day. They get answers to the questions they have about their health immediately and can take the next steps and get back to their busy lives.
“My daughter cut open her foot. Do I take her to urgent care or ER and wait to be seen?”
No one has time to wait around for a return call from the doctor’s office for advice. You don’t have to sit in an urgent care with other contagious sick people waiting to be seen… then go back again the following week because you picked up a virus in the lobby while waiting. We take care of this without the wait!
“I am experiencing a constant feeling of being tired… but I just put off going to see the doctor because it is so hard to get an appointment and the visit takes up half my day.”
Let us make going to the doctor as easy as booking a time that works perfectly for your schedule. We even offer telemedicine so you can get care wherever you are. If you are visiting us, there is no waiting in a waiting room. Ever!
THIS IS NOT too good to be true!
Ditch the Healthcare Hassle. Give yourself the gift of Time!
Get all the health care needs for your family met with ease and grace. We know how valuable your time is and that is why we are making health care easy for families: one mom at a time.
Come and see how Direct Primary Care works….schedule a free initial consultation with us today and get all your questions answered.
This cold and flu season, I am getting a lot of questions about sinus infections.
So today, we are reviewing which treatments work best.
What is a sinus infection?
The sinuses, air-filled pockets in bones of the face, form the top part of the respiratory tract. A sinus infection occurs when the tissue in the sinuses swells and leads to a buildup of mucus, pain, and discomfort.
Viruses cause 9 out of 10 sinus infections in adults. Here we discuss symptoms and treatment options for Viral Sinus Infections.
Pain or pressure in your sinuses Facial pain is a common symptom of sinusitis. You have several different sinuses above and below your eyes, as well as behind your nose. Any of these air-filled cavities can hurt when you have a sinus infection. You may feel pain in your forehead, on either side of your nose, in your upper jaws and teeth, or between your eyes
Tenderness in the face Your face may also be tender to the touch due to the built-up pressure. This tends to occur at the bridge of the nose or under the eyes, and can occur on the forehead and cheeks.
Runny nose and postnasal drip When you have a sinus infection, you may need to blow your nose often because of nasal discharge. This discharge comes from your infected sinuses and drains into your nasal passages. The discharge may also bypass your nose and drain down the back of your throat causing irritation or sore throat. This is called postnasal drip, and it may cause you to cough. It can also cause your voice to sound hoarse.
Sinus headaches Persistent pressure and swelling in your sinuses can give you symptoms of a headache. Sinus pain can also cause earaches and pain in your teeth, jaws, and cheeks. Sinus headaches are often at their worst in the morning because fluids have been collecting all night long.
What can I do?
Most cases of acute sinusitis get better on their own. Self-care techniques are usually all you need to ease symptoms. In general, antibiotics are not needed and do not help symptoms (as it is usually caused by a virus anyway).
Consider the following options:
1. Pain medication Over the counter anti-inflammatory medications such as ibuprofen can provide relief of headache, facial pain, and sore throat if they are not contraindicated.
2. Intranasal steroid sprays These reduce inflammation and decrease swelling in nasal passages. This can be particularly helpful for patients with allergic symptoms as well. Commonly we use fluticasone nasal spray.
These are typically Pseudophedrine or Phenylephrine. They can relieve congestion and pressure but may cause a rebound effect when stopped. There are contraindications for some patients with high blood pressure and other risks.
4. Nasal Irrigation Using a neti pot with sterile intranasal saline is highly recommended for most. These generally provide safe and effective temporary relief.
Signs that you should seek care
Consult your doctor if you have:
a high persistent fever (>102F)
symptoms that have lasted for more than 10 days
symptoms that are getting worse
As always, it’s recommended that you check in with your physician when you are sick for a personalized diagnosis and treatment plan to best suit your individual needs.
Are you looking for a physician who is always available and easy to reach that will answer all your health care questions? Reach out today to schedule your FREE initial consultation with Dr Diaz. Space is limited
Soothing a Sore Throat…. Be in the Know this Winter.
Pharyngitis, commonly known as a sore throat, is a symptom that signals an infection involving the back of the throat.
Signs of pharyngitis include:
Sore, dry, or scratchy throat
Pain with swallowing
Redness/Inflammation of the throat
What causes Pharyngitis?
The most common cause for sore throat is a virus (such as the common cold, influenza, mononucleosis, yes …even covid). Viral infections don’t respond to antibiotics, and treatment is only necessary to help relieve symptoms.
Less commonly, pharyngitis is caused by a bacterial infection. These infections require antibiotics. The most common bacterial infection is strep throat. It is imperative not to leave strep throat untreated, especially in children.
How is pharyngitis diagnosed?
If you’re experiencing symptoms of pharyngitis, your doctor will check your throat looking for white patches, swelling, and redness and check for swollen lymph nodes in your neck. You should report any fever or cough as well.
If your doctor suspects that you have strep throat, they will likely take a rapid strep test in the office which can give you a result for strep throat in a few minutes. In some cases, a swab culture is sent to a lab for further testing.
If another cause of your pharyngitis is suspected, your doctor may order blood work looking for specific infections, such as mononucleosis or they may perform a COVID or flu test.
What can you do at home?
If a virus is causing your pharyngitis, there are things you can do at home that can help relieve symptoms:
drinking plenty of fluids/ pedialyte popsicles
gargling with warm salt water (1 teaspoon of salt per 8 ounces of water)
using a humidifier
resting until you feel better
throat lozenges can sooth pain
For pain and fever relief, consider taking over-the-counter medication such as acetaminophen or ibuprofen after speaking with your doctor.
If the infection is caused by strep or another bacterial infection, antibiotics are necessary. Amoxicillin and penicillin are the most commonly prescribed treatments for strep throat. It is important that you take the entire course of antibiotics for strep throat to prevent complications such as rheumatic fever.
How can you prevent pharyngitis?
avoid sharing food, drinks, and eating utensils
avoid individuals who are sick
wash your hands often, especially before eating and after coughing or sneezing
use alcohol-based hand sanitizers
avoid smoking and inhaling secondhand smoke
When to Seek Care
Let your doctor know right away if you are having a sore throat so that they can guide you on the next steps for evaluation of cause and best treatment options.
Looking for a doctor that you can text anytime and is easy to reach quickly? Book a Meet and greet with Dr Diaz today.
Winter is coming….. that means LOTS of colds/flu…. AND its WORSE than ever before ALREADY! This is the first fall with our masks off…. And all these infections are coming back out with a vengeance.
The kids are coming home from school and everyone needs more tests and notes to return to school and work than ever before. As a working parent…. I know your time is valuable… you need the highest quality and fastest care possible.
No one wants to go to an urgent care with a bunch of other sick people and pick up another virus to deal with in the home next week!
Its not a surprise that after the disappearance of COVID mitigation strategies and low population immunity, as kids have flocked back to classrooms and day cares, there is a huge upswing of respiratory viruses circulating. RSV, rhinovirus, flu, Covid… you name it. Children, on the whole, are more susceptible to these microbes then they have been in years.
Most of these viruses have been around forever and many have always posed a risk for infants/toddlers, patients with underlying respiratory diseases and immunocompromised folks. This year, flu, covid, and other commonly known respiratory viruses including RSV are on the rise to the highest levels seen in decades.
Ways to prepare for THIS cold and flu season…
Get your flu shot and COVID boosters NOW if you have not already.
Wash your hands and kids hands frequently. Use hand sanitizer to avoid germs
Avoid areas with other people with cough and cold symptoms
Breastfeed: it transfers immunity to babies to fight infections
Eat healthy with plenty of fresh fruits and vegetables.
Stay rested. Getting sleep helps your immune system stay strong
If you want to know the most effective upper respiratory infection treatments and learn how to navigate this winter to minimize the disruptions to your routine …… sign up for our FREE GUIDE to
“Best practices for the common cold, flu, and COVID”