Finding Calm in the Chaos

Practical Tips and Techniques to Manage Your Worries

Anxiety can be a difficult and overwhelming experience, and it’s not uncommon for many of us to experience it at some point in our lives. Whether you’re feeling anxious about a specific situation or struggling with generalized anxiety, it’s important to understand the negative effects it can have on your life and to take steps to manage it effectively.

One of the most significant effects of anxiety is the way it can disrupt our daily lives. It can make it difficult to concentrate on tasks, affect our sleep patterns, and even cause physical symptoms like headaches or stomach problems. It can also lead to feelings of irritability or restlessness, which can impact our relationships with others.

Fortunately, there are a number of effective ways to manage anxiety.

Practice relaxation techniques such as deep breathing, meditation, or yoga.
Challenge negative thoughts by questioning their validity and looking for evidence to the contrary.
Take care of yourself physically by getting enough sleep, eating a healthy diet, and engaging in regular exercise.
Identify triggers that contribute to your anxiety and develop a plan to manage them.
Seek support from loved ones, your primary care provider, or a mental health professional.
Prioritize self-care and make time for activities that bring you joy and relaxation.
Set realistic goals and break tasks into smaller, manageable steps to avoid feeling overwhelmed.
Consider limiting exposure to news or social media if it contributes to your anxiety.
Remember to be patient and kind to yourself and celebrate small victories along the way.

At Exemplar Care, our primary care providers assist our members to manage anxiety by:

Offers same day or next day appointments.
Providing 24/7 access to our urgent care.
Providing personalized and comprehensive care that is focused on your specific needs and concerns.
Taking time to work with you to develop a customized treatment plan that addresses both physical and emotional aspects of anxiety.
Offering support and guidance for implementing healthy lifestyle habits, such as exercise and nutrition, which can improve overall well-being and reduce anxiety.
Provide education on relaxation techniques and mindful practices to help manage symptoms of anxiety.
Monitor and adjust medications as needed to optimize treatment outcomes and manage side effects.
Offer referrals to mental health professionals for specialized counselling and therapy when necessary.

Managing anxiety takes time and effort, but with patience, persistence, and support, it’s possible to reduce its negative effects and lead a more fulfilling life.

You deserve to feel calm, confident, and in control, so take the first step today and start to explore the resources available to help you manage your anxiety. Remember to be patient and kind to yourself and celebrate small victories along the way. With the right support and guidance, you can overcome anxiety and live the life you deserve.

If you need assistance managing your anxiety, speak with a provider or mental health professional. It’s quite OK to seek assistance at any time.

Can Celebrating St. Patrick’s Day Boost Your Health?

The Surprising Benefits of Going Green

St. Patrick’s Day is a time to celebrate Irish culture, but did you know that “going green” can also benefit your health? From the luck of the Irish to the nutritional power of green foods, here are some ways that celebrating St. Patrick’s Day can help you stay healthy.

Get Lucky

A positive attitude and good luck may be linked to better health outcomes. One study published in the Journal of Personality and Social Psychology found that people who believe in luck may have better mental health and experience less stress. So, channel your inner leprechaun and embrace the luck of the Irish this St. Patrick’s Day!

Go Green

Green is the color of St. Patrick’s Day, but it’s also the color of some of the healthiest foods you can eat. Green vegetables and fruits are rich in vitamins, minerals, and antioxidants that can promote overall health and reduce the risk of chronic diseases.

Here are some reasons why you should incorporate more green foods into your diet this St. Patrick’s Day:

Boosts immunity: Green foods are rich in vitamins A, C, and E, which are essential for a healthy immune system. For example, a study published in the journal Nutrients found that consuming vitamin C-rich foods, such as leafy vegetables can reduce the risk of respiratory infections and boost immune systems.
Promotes healthy digestion: Green foods are high in fiber, which is important for digestive health. A study published in the World of Gastroenterology found that consuming fiber-rich foods can prevent constipation, improve bowel movements, and reduce the risk of colon cancer.
Lowers inflammation: Green foods contain antioxidants, such as chlorophyll and carotenoids, which can reduce inflammation in the body and prevent chronic diseases, such as cancer and heart disease.
Supports healthy weight management: Green foods are low in calories and high in nutrients, making them an ideal choice for weight management. They can also improve satiety and reduce cravings for unhealthy foods.

Some examples of green foods that you can incorporate into your St Patrick’s Day, also include asparagus, kiwi, avocado, and green tea. By celebrating the health benefits of green foods this St. Patrick’s Day, you can improve your well-being and enjoy the festivities at the same time.

Get Moving

Many St. Patrick’s Day traditions involve physical activity, such as parades, dancing, and games. Physical activity is essential for maintaining a healthy weight, reducing the risk of chronic diseases, and improving mental health. So, put on your dancing shoes, or join a parade this St. Patrick’s Day.

Moderation is Key

While celebrating St. Patrick’s Day can be a fun way to socialize and let loose, it’s important to remember to practice moderation. Excessive alcohol consumption can have negative effects on your health, including liver damage, increased risk of cancer, and mental health issues. So, enjoy a drink or two in moderation, and make sure to stay hydrated.

By incorporating these tips into your St. Patrick’s Day celebrations, you can improve your overall health and well-being. And if you’re looking for personalized healthcare that puts your needs first, consider direct primary and urgent care. At Exemplar Care, we prioritize accessibility, affordability, and quality so that our members get the care and health education they need without the hassle of traditional healthcare. So, don your green attire, channel your inner leprechaun, and celebrate the luck of the Irish in a healthy way this year – with the peace of mind that comes from having direct care from Exemplar Care at your fingertips.

What do I need to know about tick bites?

Should I be concerned about a tick bite in Iowa?

If you live in Iowa, you know that ticks are a common problem, especially during the summer months. While most tick bites are harmless, some ticks can transmit diseases like Lyme disease, which can cause serious health problems if left untreated. So, it’s essential to know how to handle tick bites and when to seek medical attention.

Tick Bite Prevention

Ticks are tiny parasites that attach to the outside of animals to feed on their blood. The worst ones for humans are deer ticks.

The best way to prevent yourself from ticks is to:

Minimize contact with where ticks live (shady, moist areas with lots of vegetation) – trim your grass, rake up leaves, etc.
Protect exposed skin – wear long pants and long sleeves when going to woody or long grass areas, tuck pants into socks, and use insect repellent.
Check your body for ticks after being outside.

If you are bitten by a tick, it’s important to be aware of the following symptoms:

Rash – A rash is a common symptom of tick-borne illnesses, including Lyme disease. If you notice a rash around the tick bite or elsewhere on your body, seek medical attention immediately.
Flu-like symptoms – Symptoms such as fever, fatigue, headache, muscle aches, and joint pain are common in many tick-borne illnesses. If you experience any of these symptoms after a tick bite, seek medical attention.
Difficulty breathing -If you have difficulty breathing after a tick bite, seek medical attention immediately, as this could be a sign of a severe allergic reaction.
Neurological symptoms – In some cases, tick-borne illnesses can cause neurological symptoms such as numbness, tingling, or facial paralysis. Seek medical attention if you experience any of these symptoms after a tick bite.

In addition, to these symptoms, if you are unable to remove the tick or if the tick appears to be engorged, seek medical attention immediately. If you have been bitten by a tick, there are several steps you can take to minimize your risk of infection.

Minimize Your Risk of Infection from a Tick Bite

Promptly remove the tick bite – Use fine-tipped tweezers to remove the tick as soon as possible.
Clean the bite – After removing the tick, clean the bite area with soap and water, and rubbing alcohol.
Watch the bite – Keep an eye on the bite site for signs of a rash or other symptoms for up to 30 days.
Seek medical attention – if you experience any symptoms, seek medical assistance right away.

Symptoms for Lyme disease or other tick-borne illnesses are generally treatable if caught early.

Sometimes it’s better to be safe than sorry. So, if you’re not feeling well after a tick bite, don’t hesitate to seek medical attention. Your health is essential, and there’s no need to take unnecessary risks. Unfortunately, symptoms often don’t appear right away or can be mistaken for something else. Watch for symptoms for 30 days and contact your primary care provider or urgent care if you show any symptoms.

Our providers at Exemplar Care are familiar with and treat tick bites and can provide medication to treat early Lyme disease.

If you have concerns following a tick bite, schedule an appointment at urgent care today.

What is Heat Exhaustion?

When your body undergoes overexertion in hot weather, it sometimes isn’t able to efficiently cool itself to retain a normal temperature.

Exemplar Care is equipped to administer IV fluids when appropriate, which helps to replenish the liquids and electrolytes (sodium) that your body needs to function.

Did you know that the average body temperature is around 98.6F? However, when you engage in intense physical activity or find yourself in hot and humid weather conditions, your body may struggle to cool down efficiently to maintain a normal temperature. This can be worsened by dehydration, alcohol use, and overdressing.

If you experience heat exhaustion, there are two stages you should be aware of:

Stage 1: Heat Cramps

Heavy sweating
Fatigue
Thirst
Muscle Cramps

Stage 2: Heavy Exhaustion

Faintness
Low Blood Pressure
Nausea
Low Fever
Headache
Dark Urine

Risk Factors of Heat Exhaustion

In addition to athletes, there are certain risk factors that increase the likelihood of heat exhaustion. Age, medications, and underlying health conditions such as heart or lung disease, diabetes, high blood pressure, and even sunburn can also contribute to this condition

How to Treat Heat Exhaustion

Fortunately, there are some steps you can take to treat heat exhaustion.

Stop all activity and rest.
Rest in a cooler location.
Drink cool, fluids.
Apply cool water to the skin.
Rest with your legs elevated above heart level.

If you don’t see improvement, it’s important to seek medical attention. At Exemplar Care, our clinical team can help treat your heat exhaustion and replenish your essential electrolytes with IV fluids.

Heatstroke

Heatstroke is the most severe of the three heat-related syndromes (heat cramps being the mildest and heat exhaustion being the other condition). Heat stroke may follow heat exhaustion if not addressed. Heat stroke develops when the body’s temperature increases above 103F.

If you are with someone who shows signs of heat exhaustion, seek immediate medical attention if they become confused or agitated, lose consciousness, or are unable to drink. Heat stroke is considered a medical emergency.

If you or someone you know experiences symptoms of heat exhaustion or heatstroke call 911 or go to the emergency room immediately.

Discover the Benefits of Exemplar Care for Women’s Primary Healthcare

As a direct primary care office, we at Exemplar Care recognize the importance of prioritizing women’s health all year around. Studies show that women are more likely to seek healthcare than men, as well as be the one managing healthcare needs for their spouse and children about 80% of the time. International Women’s Day, celebrated annually on March 8th, is the perfect time to reflect on the important role Exemplar Care Direct Primary Care plays in managing women’s health and overall well-being.

Why Exemplar Care?

Establishing care with a primary care provider at Exemplar Care allows women to check in with someone who has the time, knowledge, and expertise to not only be a resource for any health-related questions they may have, but to walk with women on their healthcare journey and help them reach their wellness goals.

Personalized Care

Our providers recognize that all individuals are unique and by allowing for longer appointments, our providers truly listen and get to know their patients. They truly take the time to get to know our members, including their medical history and health goals and challenges, so that they can create a personalized care plan for each of our members health care needs and concerns. Direct primary care providers have more time to spend with their patients, which means they can offer personalized care that addresses individual health needs and concerns.

Time Effective Care

Here at Exemplar Care, we acknowledge the amount of time women spend caring for others, so we make sure to do the same when it comes to your healthcare. We offer the convenience and flexibility that you need. Whether it’s longer and more comprehensive visits with primary care providers, 24/7 access to your provider, urgent care access, or unlimited visits, we are here for you when and how you need us the most. This is highly beneficial for women who are seeking to prioritizing preventive health care or seeking a strong primary care advocate for chronic disease management.

While we offer comprehensive visits, and take time to get to know each person, there are also times when all you need is a quick answer for a medical question or have a short follow-up question from your visit. The ability to text or call your provider directly and get an answer saves you time in these situations.

Cost Effective Care

Our plan can be more affordable than traditional healthcare, especially for women who have high deductibles and copays. By paying a monthly or annual fee, women get unlimited 24/7 access to both primary and urgent care services with no hidden costs.

Preventive Care

One of the main focuses of our primary care providers is providing health care rather than sick care, meaning utilizing preventive health services such as screenings, check-ups, and lifestyle counseling to encourage and maintain a healthy lifestyle for women of all ages even before an issue arises. This approach is particularly important for women who have a higher risk of certain conditions, such as breast cancer, cervical cancer, osteoporosis, or heart disease.

Schedule a Visit

On this International Women’s Day, we celebrate the strength and resilience of women everywhere and we empower women to take charge of their health! We’d love the chance to partner with you in the pursuit of better health while exceeding your expectations of what primary care can be. Interested in connecting with us?

Call us today at 515-650-4370 or contact us to schedule an appointment and establish care with one of our providers.

“Stomach Flu” Cases Continue to Rise in the Midwest

What is Norovirus (“stomach flu”) and how does it affect you?

Norovirus sometimes called the “stomach flu” is a seasonal virus and the Midwest is experiencing the greatest impact this norovirus season.

What are the Symptoms of Norovirus?

The symptoms of norovirus usually include nausea, vomiting, diarrhea, and stomach cramping. Some people may also experience a fever, headache, and body aches. Symptoms typically develop 12 to 48 hours after exposure to the virus and last for 1 to 3 days

Is Norovirus Contagious?

Norovirus is highly contagious and can be transmitted through direct contact with an infected person, consuming contaminated food or water, or touching contaminated surfaces. It can also be spread through the air when an infected person vomits.

What are the Risk Factors of Norovirus?

Some people are at higher risk for severe illness from norovirus, including young children, the elderly, and those with weakened immune systems. People with increased risk are as follows:

Those caring for or that are in direct contact with an infected individual.
Children and daycare providers’ daycare settings.
Residents and staff of nursing homes.

How can I Prevent Norovirus?

The best way to prevent norovirus is to practice good hygiene, such as:

Washing your hands frequently with soap and water.
Immediately clean and disinfect surfaces.
Thoroughly cook all food and properly handle and store food to prevent contamination.
Avoid contact with infected individuals.

Can I get Norovirus if I got a flu shot?

The flu shot protects against influenza, which isn’t the same thing as the stomach flu (gastroenteritis). Gastroenteritis is an infection caused by a variety of viruses such as rotaviruses and noroviruses. Although sometimes referred to as the stomach flu, it is not caused by influenza viruses.

How is Norovirus Treated?

There is no specific treatment for norovirus, and most people recover on their own within a few days. However, it’s important to stay hydrated by drinking fluids to replace those lost through vomiting and diarrhea. Rest and stay away from other people while symptoms occur.

It’s important to take Norovirus seriously, as it can cause severe illness and be very disruptive to daily life. By practicing good hygiene and taking steps to prevent the spread of the virus, you can protect yourself and those around you from infection.

Seek medical attention if you have symptoms such as high fever, severe abdominal pain, inability to keep liquids down, or vomiting or diarrhea lasting more than two days.

Emergency Room (ER) vs. Urgent Care – Where Should You go?

What if you or a member of your family experience an illness or injury after hours, on the weekend, or you simply can’t wait for a doctor’s appointment? Choosing between an ER and urgent care can often be very confusing, especially if you find yourself suddenly ill or injured.

When to Visit an ER

Emergency rooms are suitable for life-threatening illnesses or injuries. If you have chest pain, fainting, loss of vision, shortness of breath, or severe abdominal pain then the emergency room is the best choice. For chest pain, trouble breathing, or other potentially life-threatening issues, we recommend calling 911. You may experience a wait time before seeing a provider. Typically, health insurance out-of-pocket costs are higher at the ER than at the urgent care.

There are many reasons for seeking care either at an emergency room or urgent care.

The difference between emergency care and urgent care is the severity of the condition.

Calling 911 for a person that is unconscious, gasping for air, or not breathing is warranted. Allergic reactions, chest pain, uncontrolled breathing, and other symptoms requiring immediate medical attention also merit a call to 91 or a visit to the emergency room.

If you are experiencing a life-threatening medical emergency, please visit the nearest emergency room or immediately call 911. For immediate help with a mental health crisis, including suicidal thoughts call 988.

Examples of illnesses or injuries that should be evaluated in an emergency room are:

Broken bones
Fainting, dizziness, or weakness
Ingestion of poison or medical overdose
Persistent vomiting or diarrhea
Shortness of breath or difficulty breathing
Sudden or severe pain, especially in the chest
Symptoms of heart attack or stroke

When to Visit an Urgent Care Center

Urgent care is the best option for minor illnesses and injuries. Examples include upper respiratory tract illnesses (colds, flu, cough, etc.), urinary tract infections, nausea/vomiting, lacerations, and sprains. Many urgent cares offer on-site radiology and lab services. They can repair lacerations and remove foreign bodies. Treatment is usually faster and less costly than a visit to the emergency room.

At Exemplar Care, we keep costs low by providing discounted pricing for self-pay patients and transparent up-front pricing. We strive to provide our patients with the best overall experience possible. You can make an online reservation at Exemplar Care Urgent Care to reserve your spot. Learn more about Exemplar Care Urgent Care services.

Go to an urgent care center for

Animal or insect bites
Flu/Cold/Sore Throat/Cough
Minor cuts and burns
Strains and sprains
Sutures or stitches
Urinary Tract Infection / STD

Exemplar Care Urgent Care offers on-site diagnostic services such as X-ray, laboratory testing, and EKG, as well as school and sports physicals.

There are many reasons to choose urgent care over an emergency room.

Reserve Urgent Care >

Direct Primary Care: Convenient Access to Healthcare

Do you ever feel like you’re constantly on the go and don’t have time for everything on your to-do list, let alone make appointments for every little ache or pain? If so, Direct Primary Care (DPC) may be the solution you’re looking for.

One of the biggest benefits of DPC is the convenience it provides.

With DPC, you have direct access to your primary care provider, either by phone or email or through a patient portal. This means that you can ask quick medical questions and get the answers you need without having to schedule a formal appointment.

Having a provider on call can simplify your day and give you peace of mind.

No more waiting on hold with a doctor’s office or having to take time off work to go to an appointment. With DPC, you can get the answers you need quickly and easily.

If an in-person visit is required, members are guaranteed a same day or next day primary care appointments. For acute needs, members have priority access to our 24/7 urgent care.

In addition to the convenience of quick medical questions, DPC also provides longer and more comprehensive visits with your primary care provider. With DPC, patients have unlimited access to their provider, allowing for longer and more in-depth visits. This extra time allows for a more thorough evaluation of the patient’s health history, lifestyle, current symptoms, and healthcare goals.

DPC also offers more transparent and affordable healthcare costs.

With DPC, patients have a direct financial relationship with their provider, which allows them to have a better understanding of primary care costs and can make informed decisions about their care.

If you’re looking for a more convenient and personalized approach to healthcare, consider joining a DPC practice today.

At Exemplar Care, our membership provides unlimited primary care visits and unlimited visits to our 24/7 urgent care.

Become a member Now >

5 Ways to Spring into Health

It’s springtime, a time of restoration and rejuvenation. With flowers beginning to bloom and warmer weather on the horizon, spring is the perfect time to freshen up, adopt better habits, and focus on self-growth. So, as you are doing some spring cleaning around the house, consider doing the same for your health! Here are five ways for you to spring into better health this season:

1. Get Outside and Get Active

In general, it is recommended that children (ages 6-17) should get at least 60 minutes of physical activity daily while adults should get at least 30 minutes of physical activity daily.

2. Eat A Healthy Diet

Make sure you are prioritizing a colorful, balanced diet so that your body is getting all the vitamins and nutrients it needs. The key to a healthy diet is balancing the energy you exert through physical activity and the energy you consume through foods.

It is also essential to drink plenty of water, especially as the weather warms up! The amount of water you should consume varies from person to person, however here are some basic guidelines from the Institute of Medicine (IOM):

For men: 13 cups (about 3 liters) of fluid each day
For women: 9 cups (a little more than 2 liters) of fluid each day

3. Get Plenty of Sleep

Sometimes with your increasingly busy agenda it is easy to forget that sleep is a necessity for good health, not merely a luxury. Here are some recommendations for hours of sleep per day for each age group according to the CDC:

Newborn (0-3 months): 14-17 hours
Infant (4-12 months): 12-16 hours
Toddler (1-2 years): 11-14 hours
Preschool (3-5 years): 10-13 hours
School Age (6-12 years): 9-12 hours
Teen (13-18 years): 8-10 hours
Adult (18-60 years): at least 7 hours

4. Practice Sun Safety

Spending time outside is a wonderful way to get exercise and vitamin D, but as temperatures begin to rise, so does the UV index. Protect your skin and prioritize your health by taking preventative measures such as hats, sunglasses, and sunscreen with SPF of 15 or higher.

5. Check In with Your Primary Care Provider

Keeping up with your primary care provider who knows you and is well acquainted with your overall health is one of the most important things you can do to “spring clean” your health this season. Make an appointment for a wellness exam to discuss your health goals!

Sharing Your Health Story

A Relaxed and Personal Approach to Healthcare with Direct Primary Care

As a member of Direct Primary Care (DPC), you have the time and resources to tell your health story in a calm and relaxing manner. This type of personalized healthcare experience allows you and your primary care physician to learn more about your health goals, identify the root causes of your health problems, and work together to find a solution. Your DPC provider is your advocate and navigator through the healthcare system.

In a traditional healthcare setting, patients often feel rushed and frustrated, with limited time to discuss their health concerns with their primary care provider. With DPC, however, patients have unlimited access to their primary care provider, allowing longer and more in-depth visits. This extra time allows for a more thorough evaluation of the your health history, lifestyle, and current health.

By taking the time to tell your health story, you and your healthcare provider can develop a deeper understanding of your health and what you want to achieve. This increased understanding allows for a more proactive approach to healthcare, as your provider can identify and address health problems before they become more serious.

Additionally, DPC provides a more personalized approach to healthcare, as patients have a direct financial relationship with their provider. This type of relationship allows for better communication and a more collaborative approach to healthcare. Patients can feel confident that their healthcare provider is fully committed to their health and wellness and is working to find the best solutions for their individual needs.

As a member of DPC, you have the time and resources to tell your health story, allowing a more personalized and proactive approach to healthcare.

Whether you’re dealing with chronic conditions or just looking to maintain good health, DPC can help you achieve your health goals.

Take control of your health and well-being – become a member and schedule an appointment with a DPC provider today and see the difference for yourself !