A Healthy Life Starts with Clean Hands

The Power of Proper Handwashing

With illnesses like RSV, flu, and COVID-19 on the rise, keeping your hands clean is one of the simplest and most effective ways to stay healthy. Proper handwashing not only protects you but also helps prevent spreading germs to your loved ones. The Centers for Disease Control and Prevention (CDC) call handwashing “a do-it-yourself vaccine” because it’s such a powerful tool.

Here’s a quick refresher on the five science-backed steps for effective handwashing:

Wet your hands with clean running water.
Lather soap across both the front and back of your hands.
Scrub thoroughly—don’t forget between your fingers and under your nails!
Rinse with clean water.
Dry completely using a clean towel or air dry.

When to Wash Your Hands

Handwashing isn’t just for meal prep or dinner time. Germs don’t follow a schedule, so it’s important to know when to wash up. According to the CDC, key times include:

Before, during, and after preparing food
Before and after eating
Before and after caring for someone who is sick
Before and after treating a wound or cut
After using the restroom
After changing diapers or helping a child use the restroom
After coughing, sneezing, or blowing your nose
After handling animals, their food, or waste
After taking out the garbage

Caring for Your Hands

Handwashing is just the first step. Your skin acts as a barrier against infection, so keeping it healthy is essential. Once your hands are dry:

Use a water-absorbent hand cream to keep your skin hydrated.
Wear gloves when washing dishes, gardening, or working with chemicals to avoid irritation.

If your hands become irritated or if you’re feeling unwell, don’t hesitate to reach out to a healthcare provider.

We’re here for you—ready to support your health whenever you need us.

Keeping Your Health In Check During The Winter

Health and wellness are important all year long. Winter brings cold, dry weather and brings forth various health concerns. Here are some common issues and practical tips to help you navigate the colder months.

Arthritis

Approximately 1 in 5 US adults suffer from arthritis, and according to the Arthritis Foundation, cold temperatures and changes in weather pressure can affect arthritis and joint pain.

To find some relief from arthritis pain this winter, consider these strategies:

Wear warm comfortable clothing.
Engage in regular stretching and keep active to increase strength and flexibility.
Opt for indoor exercise.

Asthma

People often find their asthma triggers get worse over winter. Seasonal triggers include cold weather, dry air, cold and flu season, and indoor allergens.

You can look after your asthma during the winter by:

Keep yourself warm.
Limit outdoor exercise and activities.
Using a humidifier to help ease your breathing.

If you have asthma and have concerns about winter triggers, meet with your doctor and create an asthma action plan.

Bronchitis

Bronchitis is common in the winter because it often comes after a cold, flu, or sore throat. With acute bronchitis, you may experience a cough, shortness of breath, and tiredness. Chronic bronchitis has similar symptoms, but they can be more severe or long-lasting.

Wash your hands frequently to avoid spreading germs and viruses
Avoid smoking to help protect you against bronchitis.

Colds and Flu

Taking precautions during the cold and flu season (late fall to early spring) is crucial. Follow these practices:

Regularly wash your hands and refrain from touching your face.
Prioritize adequate sleep and minimize contact with people who are sick.
The CDC recommends getting a flu shot each year because the virus mutates and changes every year.

Dry Skin

Dryness can cause redness, itching, rough patches, flakiness, cracks, and stinging on the raw parts of the skin.

Moisturize more than usual, especially after taking a bath or shower.
Wear scarves and gloves when outside to cover exposed skin.

Sore Throats

Sore throats are common in the winter because of temperature changes, like going from warm indoor temperatures to cold outdoors. Sometimes a sore throat is a sign of strep throat, but this is not specifically a winter problem. Strep throat is more common in children than adults.

A sore throat that starts quickly, pain with swallowing, and fever are some of the common signs and symptoms of strep throat.

Try to stay healthy and safe this winter.

Remember to get your flu shot, wash your hands, get plenty of rest, and avoid people who are sick.

Sometimes you can’t prevent winter health problems, talk to your primary care provider for treatment when you experience symptoms.

At Exemplar Care, we’re always there, to address any winter health concerns.

Join Us in Raising Awareness and Education for Breast Cancer

Breast cancer can be detected in its early stages by putting an emphasis on routine checks, forming a relationship with your primary care provider, and keeping up with regular recommended testing.

1 in 8 women in the United States will be diagnosed with breast cancer in her lifetime. In 2024, an estimated 310,720 women and 2,800 men will be diagnosed with invasive breast cancer. Chances are, you know at least one person who has been personally affected by breast cancer.

According to the American Cancer Society, early-stage breast cancer has a five-year survival rate of 99 percent. Later-stage cancer has a survival rate of 27 percent. More than 75 percent of women who have breast cancer have no family history. We encourage women to be proactive about their health at all ages.

What is breast cancer?

Breast cancer occurs when abnormal cells in the breast grow in an uncontrolled manner. There is no simple cause of breast cancer and a variety of risk factors come together to make you more susceptible. Some of these risk factors are inherited, some incur throughout your life and others are present in the environment in which you live.

The good news is that over a quarter of breast cancer cases are preventable. Studies suggest that if you take precautionary measures to adopt a healthier lifestyle, your risk of developing breast cancer can reduce.

Risk factors

Your risk for breast cancer is due to a combination of factors. The main factors that influence your risk include being a woman and age. Most breast cancers are diagnosed after age 50. Some risk factors can be changed while others cannot:

Family history of breast or ovarian cancer
Physical inactivity
Being overweight or obese after menopause
Taking hormones
Starting menstrual periods before age 12 and menopause after age 55
Drinking alcohol
Tobacco use

Signs and Symptoms*

The most common symptom of breast cancer is a lump or a mass in the breast. In the early stages, symptoms may not be present, and cancer can only be detected through screening. Other symptoms include the following:

Swelling of the breast
Breast or nipple pain
Skin dimpling
Nipple discharge
Swollen lymph nodes
Nipple retraction
Red, dry, or flaky skin around breast or nipple

*These symptoms may occur with other conditions that are not cancerous

More than a third of women don’t check their breasts. Adult women of all ages are encouraged to perform breast self-exams at least once a month. The rule of three is to touch your breasts, look for changes and check any changes with your primary care provider. It is rare, but men get breast cancer too and they can also follow this rule.

When should I receive breast cancer screening?

The best way to detect breast cancer is through a mammogram screening. Your primary care provider can also provide clinical breast exams.

Susan G Komen Foundation recommends the following for women at average or higher risk:

Talk with a doctor about which screening tests are right for you.
Have an annual mammogram starting at age 40 if you’re at average risk.
Have a clinical breast exam at least every three years starting at age 20, and every year starting at age 40.

There are different screening recommendations for men at higher risk and transgender people and your doctor can discuss these with you.

Focus on the lifestyle risk factors that you can control, complete self-exams, and when in doubt, consult your primary care provider.

Whether you notice something unusual during a self-exam or you just need a risk assessment, schedule an appointment to start managing your breast health – it could save your life.

September is Healthy Aging Month

Stay healthy as you age!

It’s never to late to make changes which can improve your health, and your life.

We have created this three part series to help you and those around you learn more about aging well:

Communication with your primary care provider

Effective communication with your primary care provider is essential for healthy aging. Whether you’re seeing a physician, nurse practitioner, or physician assistant, a strong doctor-patient relationship leads to better health outcomes.

Why is good communication important?

When you have open and clear communication with your healthcare provider, you’re more likely to understand your health challenges and follow through with your treatment plan. This understanding fosters trust and confidence, leading to improved health outcomes and a stronger patient-doctor relationship.

How Direct Primary Care Enhances Communication

With Direct Primary Care, you have unlimited access to your provider via email, phone, telemedicine, or in-person visits. Longer appointments give you the time to fully address your concerns and ensure your provider understands your needs.

Tips for Talking to Your Healthcare Provider

1. Bring a list

Writing down your concerns, whether medical or emotional, helps you prioritize and make the most of your visit.

2. Be honest

Your conversations with your provider are confidential. Share any challenges or stresses you’re experiencing so they can get a full picture of your well-being..

3. Ask questions

Don’t hesitate to ask for clarification on any terms or instructions. Repeating back the information can help ensure you’ve understood correctly. If needed, request written instructions.

4. Work together

Collaborate with your provider to explore your options and develop a treatment plan that works best for you.

At Exemplar Care, we believe in the power of a strong patient-provider relationship. By offering longer visits and easy access to your provider, we ensure you have the time and support needed to maintain your health. Building this relationship through clear communication can lead to a healthier, happier life.

Experience the benefits of Direct Primary Care today.

Part 2: Implications of Aging

The major implication of healthy aging is that we live longer. That is a good outcome, however, living longer means that we increase in age and older age brings with it an increased risk for a number of chronic diseases.

We all know that aging causes wrinkles and gray hair but what else is considered a normal part of the aging process and what can be done about it?

1. Heart

Arteries and blood vessels stiffen as we age, and this causes our heart to have to work harder to pump blood through them. Heart health is promoted by eating healthily, exercising regularly, quitting smoking, getting enough sleep, and learning stress management techniques.

2. Bones, joints, and muscles

Bones may shrink in size and density as you age, and this weakens them making them more prone to fracture. Muscles can also lose strength, endurance, and flexibility and this can impact balance and coordination.

To keep bones healthy, the American Bone Health association advises us to include lots of calcium in your diet and pay attention to Vitamin D because it is needed to absorb calcium. Also, by remaining active at all ages, you can build strong bones and slow bone loss and by regular stretching, you can reduce muscle deterioration.

3. Digestion

While your risk of developing digestive disorders or disease increases moderately as you age, a well-balanced diet, regular exercise and letting your primary care provider know of any sudden changes in your digestive system can go a long way to maintaining a healthy digestion at any age.

4. Brain and memory health

You can stay mentally active by continuing to learn new things, staying social and keeping your heart healthy.

5. Eyes and ears

Aging can sometimes bring sensitivity to glare or trouble adjusting eyes to light or focusing on objects that are close. Hearing may also diminish over time. By receiving regular checkups and taking precautions such as, wearing sunglasses to protect from bright glare or wearing earplugs when around loud noises, you will promote your eye and ear health.

6. Teeth

Your mouth changes as you age and certain medications such as those that treat allergies, high blood pressure, asthma and high cholesterol can also cause dry mouth. The American Dental Association promotes regular checkups and brushing and flossing at all ages.

7. Skin

Skin becomes thinner and loses fat as we age. You might notice skin tags, age spots, wrinkles or more susceptibility to bruises. The National Institute of Aging provides advice on how to care for aging skin. You can’t stop the aging process, but you can make choices to live your healthiest life. By remaining active, doing the things you enjoy and remaining social, you will promote good health.

If you have worries about any changes in your physical or mental health, contact your primary care provider.

Part 1: 6 Tips for Aging Well

We know it’s not just about living longer; it’s about enjoying a healthier and happier extended life. To do this, you need to take care of your physical, mental, and cognitive health. Check out our top tips for healthy aging:

1. Watch what you eat and drink

While it may seem like common sense, maintaining a well-balanced diet is vital for good health, sustained energy levels and warding off illnesses. An ideal diet should consist of minimal saturated fats, ample servings of fruits and vegetables, whole grains, oily fish, and modest portions of low-fat dairy and lean meats.

Keeping hydrated is also important, drink plenty of water to prevent dehydration, which can lead to fatigue and confusion. Additionally, beverages like tea, coffee, and fruit juice can contribute to your hydration, but steer clear of sugary carbonated drinks. Alcohol should be drunk in moderation.

2. Exercise regularly

Regular exercise is a way to show care for your own well-being. It’s like giving yourself a gift of strength and good health. By staying active, you can reduce the chances of facing issues like obesity, heart problems, stroke, diabetes, and even certain types of cancer. As if it weren’t enough, being physically active can also give your self-esteem a boost, help you sleep better, and increase your overall energy levels.

The Center for Disease Control and Prevention (CDC) recommends that adults aged 65 or older need at least 150 minutes a week of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.

If that sounds like a big commitment, don’t worry. You can start small and gradually build up to that goal as you become stronger and more accustomed to it. Remember, every little bit of exercise counts, and taking steps towards a healthier you is an act of self-care.

3. Get regular checkups

Visit your primary care provider for preventative services, not just when you’re sick. It is important to take charge and feel empowered about your health. Regular checkups can help improve your health and reduce your chance of getting sick.

4. Get a good night’s sleep

Getting a proper amount of sleep is crucial for your health and mental awareness. The National Sleep Foundation recommends that adults get between seven to nine hours of sleep each night and a little less for adults over 65. Factors like illness or physical discomfort can make falling asleep difficult, and certain medications may keep you awake. Not getting high quality sleep can result in irritability, feelings of depression, forgetfulness, and a higher likelihood of experiencing accidents or falls. It’s vital to prioritize good sleep for overall well-being as we age.

If you are having persistent sleep problems and self-help measures are not working, it’s a good idea to visit your primary care provider.

5. Stay social – keep in touch

By spending time with others, you are more likely to experience a positive mood, have fewer negative feelings, and higher levels of activity. Develop hobbies or interests that fit your lifestyle or consider volunteering. Regular mindfulness activities can boost your mood and reduce stress.

Socializing is also good for your brain. A study published in 2021 that looked at older adults in Japan found that participants with consistently high or increased social engagement had a lower risk of dementia than those with consistently low social engagement.

See your primary care provider if you have questions about mental health, memory, or brain health.

6. Take the tests and make the most of your doctor

As we age, your hearing and eyesight can be affected, so it’s important to get them checked regularly. It’s also a good idea to build a strong relationship with your doctor and make sure that you have regular routine tests.

We all worry about our health as we get older but by having routine health checks and connecting with your doctor when needed, you can spot any problems in the earlier stages when they are easier to treat.

At Exemplar Care, we offer a concierge membership for those on Medicare; providing greater access to your provider to relieve your concerns and discuss your symptoms when you need to.

It’s never too late to change. Seniors in their 70s and 80s who modify their behavior still reap rewards.

Aging well is about staying healthy and happy! Our providers are available to help you live your healthiest life.

What You Need to Know About Osteoporosis: Causes, Risks, and Prevention

What is Osteoporosis?

Osteoporosis is a chronic bone disease that causes bones to decrease in mass and density, becoming frail and easily breakable. It often goes undetected because there are typically not symptoms associated with the early stages of bone loss until a fracture occurs. For this reason, it’s important to visit your primary care provider and discuss the steps you can take to prioritize your bone health and minimize risk factors that could lead to the development of osteoporosis down the road.

Risk Factors

There are some risk factors that are out of your control such as:

Did you know that you typically reach peak bone mass by your 30s?
Early adulthood is when your bones are in their best shape. In your mid 30s is when you typically begin to experience gradual bone loss that happens increasingly more quickly over time, causing your bones to weaken and chances of osteoporosis to increase with age.

Women are at a higher risk for osteoporosis than men for a couple of reasons. First, women’s bones are smaller and not as dense compared to men. Women also experience tremendous bone mass loss after menopause because of lowering estrogen levels, putting older women at the most risk for osteoporosis.

Did you know that your family history can increase your risk of osteoporosis?
Studies have indicated that genetics do have an impact on your risk of osteoporosis. If you have a family history of osteoporosis, you should discuss this with your primary care provider.

There are, however, other risk factors that you do have control over and by being aware of these, you may be able to hinder bone loss. These risk factors include:

Diet: Too much or too little calcium, protein, and/or vitamin D in your diet can lead to bone loss, so make sure you are intaking the right amount for you depending on your sex and age.
Lifestyle choices: Heavy smoking or drinking, not staying active, and eating poorly can contribute to bone loss. Initiating healthy habits from a young age can really improve the strength of your bones in the future!
Exercise: Being inactive decreases bone strength over time. According to Johns Hopkins Medicine, to promote bone health and growth, try doing weight-bearing and resistance exercises 3 to 4 days per week.

At Exemplar Care, we understand that preventing and managing osteoporosis requires a long-term commitment to your health and wellness. That’s why we work closely with our patients to help them establish healthy habits and make sure they stick to them over time. Our direct payment model allows our providers to take the time with each of their patients to personalize a care plan to help manage their unique risk factors and avoid developing chronic conditions like osteoporosis.

Take the first step towards optimal health by contacting us to learn more about membership and schedule an appointment.

Learn more about how to improve your bone health from one of our previous blogs!

What is self-care and how can you practice it?

Care For Your Mental Health

The World Health Organization’s definition of self-care is “The ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider”. Essentially, self-care is about looking after yourself to stay healthy. This way, you can be capable of doing your job, helping and caring for others, and accomplishing everything you need to in a day.

What is Self-Care?

The ultimate goal of self-care is to maintain your physical and mental health. You achieve this by engaging in various activities that positively impact your emotional, physical, social, and spiritual well-being. Self-care is about doing things that bring you joy and doesn’t necessarily have to cost anything. In the long run, it’s about doing things you enjoy.

Why is Self-Care important? What are the Benefits?

Self-care reduces the impact of negative emotions like anxiety, stress, anger, and sadness. It helps us maintain balance in our lives, build a sense of purpose and belonging, and motivates us to achieve our life goals, which generally improves our quality of life.

Additionally, self-care can positively impact those suffering from mental health disorders, such as depression, anxiety, or stress.

Graphic speaking to the five areas of self care: physical, emotional, social, spiritual and psychological.

Learn about the five areas of self-care

Physical Self-Care includes prioritizing sleep, adopting an exercise routine that you keep to, and having a healthy diet, as well as healthy hygiene.
Emotional Self-Care is giving yourself permission to take a pause, say “no” to things that cause unnecessary stress, and take time out for yourself. It is about managing stress and practicing empathy.
Social Self-Care involves having supportive family and friends, building a community of care, and practicing healthy social media habits.
Spiritual Self-Care starts with daily acts of kindness, meditation, and pursuing the beliefs and values that are important to you.
Psychological Self-Care involves learning new things, engaging motivation, practicing mindfulness and creativity.

How to start a self-care routine

Determine which activities bring you joy, restore your balance, and give you energy.
Incorporate a small positive behavior into your weekly routine.
Build on the behavior and reflect on how you feel.
Add more practices over time.
Gather support for your practices from friends, family, community, workplace, or your healthcare provider.

Self-care positively affects living your healthiest life. Investing in self-care means investing in your holistic well-being. It’s not selfish; it’s necessary to be available, kind, and empathetic to yourself and others.

Direct Primary Care, with its longer appointments, allows providers to work with you all year round to promote and support self-care.

For more on how self-care practices can enhance your workplace experience and overall mental well-being, check out our related blog, “Discover the Power of Self-Care for a Thriving Workplace”. This article dives deeper into strategies to support mental wellness on the job, emphasizing the importance of creating a balanced work environment where mental health is prioritized. You’ll find valuable insights on how self-care practices at work can boost productivity, foster resilience, and cultivate a more positive mindset.

By connecting self-care to mental health in the workplace, you can experience improved focus, reduced stress, and a stronger sense of fulfillment in your daily tasks. Embracing self-care in all its forms—from physical to psychological—can empower you to show up as your best self, both personally and professionally. Read more in “Discover the Power of Self-Care for a Thriving Workplace” to see how you can make small but impactful changes that benefit both you and your work environment.

Back to School: Ready for the Bell to Ring

Children across Central Iowa are getting ready to head back to school in the coming days.

Exemplar Care’s Elli Vore, PA-C, offers up the tips below to ensure your kids are ready to go when that bell rings to start the 2024-25 school year.

Vaccinations

There are several immunizations required of children attending licensed childcare centers and elementary or secondary schools. Exemplar Care can ensure your child has the proper vaccinations to protect them, send them in the right direction, and provide the required documentation to submit to the school.
Complete Your Annual Physical/Sports Physical

To ensure your child is developing in line with established benchmarks like height and weight, and to address any physical, social or emotional issues they may be dealing with, it is important they have a physical annually. If your child is in high school and plans to participate in school-sponsored sports, they must have a sports physical annually. We provide these physicals and complete the required paperwork to ensure they are ready to compete.
Develop a Relationship

The school years can be difficult. As such, it is a good idea to have a trusted adult—like a healthcare provider—in your child’s corner. Regular visits to your primary care provider help your child build trust and develop a relationship with someone looking out for their long-term well-being. Their provider is critical in helping them understand the importance of things like a regular sleep schedule, healthy diet, and staying hydrated. Additionally, a trusted provider can also assist them by talking through issues like bullying, peer pressure and other common issues with teens.