Family Sick-Season Survival Plan

2025-12-01T12:40:35+00:00December 1st, 2025|Community, Direct Primary Care, Families, Family Medicine, Family Practice, Health Care, Public Health|

Sick Season Survival Guide for Busy Families: Stay Healthy Without ER Visits, Endless Sick Days, or Panic

The holidays are magical—but let’s be honest: this is also prime sick-season.

Colds, flu, RSV, strep… suddenly every child, coworker, and playmate can be a risk fro germ exposure.

For working moms who are balancing meetings, meals, school drop-offs, and holiday events….one sick day can turn into a week of disruption. We know you don’t have time for that.

At Roots Health DPC, our goal is to help your family stay healthy and recover quickly, so you can enjoy the season (and show up at work without stress).

Let’s build your Sick-Season Survival Plan.

✅ 1. Prevention First: What Actually Works

Forget the TikTok immunity hacks. Evidence-based seasonal immunity support includes:

  1. Prioritizing 7+ hours of sleep
  2. Vitamin D + zinc (if appropriate; personalized dosing is ideal)
  3. Daily movement/exercise, even 10–15 minutes
  4. Keeping sugar + alcohol reasonable (immune-sparing)
  5. Hydrating like it’s your job
  6. Handwashing and hand sanitizer
  7. Saline nasal spray or rinse after flights/crowded events

💡 DPC Mom Tip: Make a family “night routine basket”: books, calming night light, humidifier nearby. Sleep is immune medicine.

✅ 2. When Illness Hits: Smart, Calm Response

Instead of using Dr Google or going to urgent care, use a plan:

  1. Reach out to Your DPC Doc
  2. Honey for cough (age > 1)
  3. Acetaminophen/ibuprofen rotation guidelines
  4. Humidifier + gentle steam
  5. Nasal saline + suction for young kids

And remember:

  1. Antibiotics don’t treat viruses…. but can give you diarrhea.
  2. Fever isn’t the enemy; dehydration is. Lots of fluids are key

💚 Bonus of DPC: Same-day access, texting your doctor, rapid testing, and guidance so you don’t waste hours in waiting rooms.

LEARN THE MODEL THAT SAVES PARENTS TIME, MONEY, AND ENDLESS URGENT-CARE VISITS.

 

✅ 3. Know When to Seek Care

Call the doctor (or text, if you’re a DPC member) if there’s:

  1. Breathing difficulty
  2. Dehydration signs
  3. High fever > 72 hours
  4. Ear pain
  5. Lethargy or concerning symptoms

Instead of guessing and overusing urgent care, you get professional reassurance fast.

✅ 4. Working Mom Sick-Season Systems

Success doesn’t happen by chance — it happens by planning. Try these real-life systems:

  1. “Sick bin” ready to grab: thermometer, saline, honey, humidifier tabs, electrolyte packets
  2. Emergency freezer meals for low-energy days
  3. Car kit: tissues, wipes, extra water bottles, spare mask
  4. School note template saved in phone
  5. Backup childcare/partner “sick-day swap plan”

You don’t need to be superhuman — just prepared.

✅ 5. Why DPC Is a Working Mom’s Secret Weapon

Membership benefits that matter most in winter:

✨ Same-day/next-day visits

✨ Text your doctor for guidance

✨ Transparent pricing (no surprise bills)

✨ Avoid urgent care + long waits

✨ Whole-family preventive plan

✨ Partnership — not rushed “in-and-out” care

When your time is stretched thin and your family’s health is everything, having a direct line to your physician is the ultimate mom superpower.

This season, protect what matters most — your health, your energy, and your peace of mind.

START YOUR WINTER WITH A PLAN—AND A DOCTOR WHO HAS YOUR BACK.

You don’t need to juggle it all alone — we’ve got you.

Calmer Holidays Ahead

2025-11-17T15:57:34+00:00November 17th, 2025|Community, Families, Public Health|

Preparing for Holiday Stress — A Medical & Wellness Toolkit

The holidays are meant to be merry—but between the packed schedules, family dynamics, and endless to-do lists, many people end up feeling overwhelmed instead of uplifted.

From tension headaches to sleepless nights and fatigue, your body often tells the story of stress long before you do.

At Roots Health DPC, we know that managing holiday stress isn’t about doing less—it’s about doing what matters most for your health and well-being. Let’s walk through your medical and wellness toolkit for a calmer, healthier holiday season.

Recognize How Stress Shows Up in the Body

Stress isn’t “just in your head.” It can show up as:

  • Tight shoulders or headaches
  • Trouble falling or staying asleep
  • Digestive changes
  • Fatigue or brain fog
  • Weakened immunity or more frequent colds

💡 Doctor’s Tip: If you find yourself feeling irritable, tense, or tired more often, your body may be asking for a pause—not just caffeine.

Curious how DPC keeps you healthy year-round?

Build Your Holiday Wellness Toolkit

1. Prioritize Restful Sleep

Sleep is the single most powerful way to restore the nervous system.

  • Set a consistent bedtime routine
  • Avoid screens an hour before bed
  • Try deep breathing or a short meditation

2. Keep Your Nutrition Grounded

Holiday meals are meant to be enjoyed—but skipping balanced meals or overdoing sugar can leave you drained.

  • Eat protein and fiber before events
  • Hydrate often (stress increases dehydration)
  • Don’t skip breakfast

3. Move—Even Briefly

Exercise releases endorphins that help manage stress and improve mood. A 10-minute walk counts!

4. Mind Your Mind

Mindfulness, gratitude journaling, or even short breaks from social media can reset your mood and calm anxiety.

When Stress Becomes More Than Seasonal

Sometimes what feels like “holiday burnout” might be something deeper—such as anxiety, depression, or hormone imbalance.

As your DPC provider, we can help evaluate symptoms that persist beyond the season and create a personalized plan, from lab work to counseling referrals and lifestyle strategies.

Because at Roots Health DPC, we treat the whole person—not just the symptoms.

A Personalized Approach to a Peaceful Season

You don’t have to navigate the holidays on autopilot. With accessible, affordable, and personalized care, our DPC model helps you:

  • Schedule same-day visits (even during the busy season)
  • Address stress-related symptoms early
  • Refill medications or review labs without the hassle
  • Get support for both physical and emotional wellness

Your Season of Health Starts Here

This holiday season, give yourself the gift of calm.

Small, consistent steps—paired with a trusted care partner—make all the difference.

Book your complimentary meet-and-greet today and start your customized plan for a healthier, happier holiday season.

Ready to feel better before the holidays hit?

Don’t Skip These Screenings

2025-10-27T15:07:30+00:00October 27th, 2025|Adults, Community, Direct Primary Care, Public Health|

Health Screenings You Shouldn’t Skip in Your 40s and 50s

Turning 40 or 50 often feels like a milestone—and it’s also the perfect time to prioritize preventive health. Regular screenings can detect problems early, when they’re most treatable, and keep you on track for a healthier future.

Here’s a practical checklist of the screenings you shouldn’t skip:

✅ Blood Pressure & Cholesterol

  • Why it matters: High blood pressure and cholesterol often have no symptoms but raise your risk for heart disease and stroke.
  • When: At least every 1–2 years—or more often if you have risk factors.

✅ Blood Sugar / Diabetes Screening

  • Why it matters: Type 2 diabetes is increasingly common in midlife, and catching it early can prevent serious complications.
  • When: Starting at age 45, or earlier if you’re overweight or have family history.

✅ Cancer Screenings

  • Breast Cancer: Mammograms are recommended for women starting at 40–50, depending on risk factors.
  • Colon Cancer: Colonoscopy or stool-based screening should begin at 45.
  • Prostate Cancer: Men should discuss PSA testing with their doctor around age 50, or earlier with risk factors.
  • Skin Cancer: Regular skin checks for unusual moles or lesions are important at any age.

✅ Bone Density Test (DEXA Scan)

  • Why it matters: Osteoporosis risk increases with age, especially for women after menopause.
  • When: Women over 65 and men over 70 should be screened—but your doctor may recommend earlier if you have risk factors.

Overwhelmed by which screenings you actually need? Don’t guess—

 

✅ Vision & Hearing Checks

  • Why it matters: Subtle changes in vision and hearing can impact daily life and safety, yet often go unnoticed.
  • When: Eye exams every 2 years; hearing checks if you notice changes.

✅ Immunizations

  • Why it matters: Protection against illness doesn’t stop at childhood. Staying up to date reduces serious risks.
  • Key vaccines: Shingles (age 50+), annual flu shot, Tdap booster, and COVID-19 vaccines/boosters as recommended.

Why This Matters More in Your 40s & 50s

These decades are often the “sandwich years”—balancing careers, families, and aging parents. It’s easy to put your health last. But screenings are one of the most powerful ways to stay healthy, independent, and present for the people who count on you.

Your Partner in Prevention

At Roots Health DPC, we take the guesswork out of prevention. Together, we’ll create a personalized screening plan based on your history, lifestyle, and risks. With direct access to your doctor, longer visits, and ongoing support, you’ll never feel rushed or overlooked.

One-size-fits-all care leaves dangerous gaps. Get a screening plan built for you.

Let’s make sure you’re up to date with the screenings that protect your future health.

Because prevention isn’t just medicine—it’s peace of mind.

Irritable Bowel Syndrome Awareness Month

2025-04-14T21:54:03+00:00April 14th, 2025|Community, Direct Primary Care, Family Medicine, Health Care, Public Health|

Navigating the Path to Relief

Irritable Bowel Syndrome (IBS) should not slow you down. At Roots Health Direct Primary Care, we help patients manage symptoms through an individualized approach and get them back to enjoying life.

IBS and Its Impact

IBS affects the large intestine causing a myriad of symptoms such as abdominal pain, bloating, diarrhea, and constipation. These effects can be disruptive to daily life, making it difficult to enjoy meals, social activities, and work. The complexity of IBS, combined with its varied symptoms, can make it overwhelming for those newly diagnosed. But the good news is, with the right support, IBS can be effectively managed.

At Roots Health Direct Primary Care, we understand that no two cases of IBS are the same. That’s why we offer a personalized, patient-centered approach to treatment. Whether you’re dealing with constant bloating, unpredictable bowel movements, or the stress that comes with the diagnosis… we are here to guide you toward relief.

Identify triggers and develop a plan that works.

 

Managing IBS Symptoms

We work closely with patients to create tailored care plans that address all aspects of the condition, including ensuring the correct diagnosis is made. From managing diet and lifestyle changes to exploring treatments that help alleviate symptoms, we help patients navigate the complexities of their diagnosis in a supportive, empathetic environment.

We treat the whole person, not just the symptoms. Our patients find comfort in knowing they have access to ongoing support and a physician that listens and responds to their unique needs.

A Personalized Approach to IBS Treatment

At Roots Health DPC we provide the time and attention necessary to get a solution that works. Unlike traditional healthcare settings, where time with your physician is often limited, our approach allows for in-depth discussions about your health, lifestyle, and treatment options. We can help you identify triggers, make dietary adjustments, and explore strategies to manage stress—all tailored to your specific needs.

We offer comprehensive support that empowers you to take control of your health.

Find a better way to Navigate Health Care

Alcohol Awareness Month

2025-04-07T12:37:58+00:00April 7th, 2025|Community, Direct Primary Care, Family Medicine, Health Care, Public Health|

Support Wellness and Healthy Choices

April is Alcohol Awareness Month. At Roots Health Direct Primary Care, we know that alcohol misuse has a significant impact on both physical and mental health. That’s why we’re dedicated to helping our patients live their healthiest, most balanced lives…supporting wellness from the inside out.

Alcohol Misuse

Consuming alcohol can contribute to an array of health issues, from liver disease and heart problems to anxiety, depression, and sleep disturbances. Alcohol misuse has a negative effect on personal relationships, creating stress and emotional strain. Making changes to your routine is easier with the right supports in place.

At Roots Health DPC, we take an individualized compassionate approach to addressing alcohol-related concerns. We work closely with patients to create personalized care plans that support both physical recovery and emotional well-being. Whether you’re struggling with alcohol misuse or supporting a loved one, we’re here to help guide you through the process. We have a large number of successful stories to share with you.

Your journey to lasting wellness.

A Holistic Approach to Wellness

We know the road to recovery and well-being is a deeply personal journey. At Roots Health DPC, we offer a holistic approach tailored to your unique needs, supporting both your physical health and mental well-being. Our focus is on helping you achieve long-term wellness, by helping you simply building a strong foundation for a balanced lifestyle.

We’ve seen many patients successfully transition to successful outcomes in sobriety by incorporating individualized self-care into their wellness routines. Utilizing medical support, lifestyle coaching, and personalized guidance, we help our patients find sustainable solutions that work for them.

Readay to Take the Next Step?

Testicular Cancer Awareness Month

2025-03-31T13:05:48+00:00March 31st, 2025|Cancer, Community, Direct Primary Care, Public Health|

 Understanding Testicular Cancer

Testicular Cancer is a disease that affects young, healthy men. While it may not be a frequent topic of conversation, awareness and early detection can make all the difference. As someone who has seen this illness impact a close family member, I know firsthand how crucial it is to recognize the signs and take proactive steps toward prevention and treatment.

What is Testicular Cancer?

Testicular cancer occurs when abnormal cells develop in the testicles, the organs responsible for producing sperm and testosterone. Though it is relatively rare, it is the most common cancer in men between the ages of 15 and 35. The good news? When detected early, testicular cancer is highly treatable, with a survival rate of over 95%.

Know the Signs: Symptoms to Watch For

Early detection starts with awareness. The most common symptoms include:

  1. A painless lump or swelling in the testicle
  2. A feeling of heaviness or aching in the lower abdomen or scrotum
  3. Changes in testicle size, shape, or firmness

These signs don’t always indicate cancer, but they should never be ignored. If you notice any changes, it’s essential to consult your physician promptly.

You need direct access to a phyisican you trust.

At Roots Health DPC, we emphasize proactive health management. We encourage routine screenings and discuss any concerns any time. Early detection saves lives, and we are here to support our members every step of the way.

Self-Exams and Screenings

Performing regular testicular self-exams can help detect abnormalities early.

Just as women are encouraged to conduct breast self-exams, men should be proactive about their testicular health.

Take Charge of Your Health

Testicular cancer is highly treatable, and early detection is key. If you or someone you love has questions or concerns, don’t wait.

Prioritize your Health TODAY.

Take control of your health — be proactive about cancer screenings. Your future self will thank you!

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

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. 💖

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.

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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