Stress Isn’t Always Bad: Managing Stress Triggers

Stress is a natural reaction to the demands of life, but if left unmanaged, it can become chronic, impacting both physical and mental health. In today’s fast-paced world, managing stress triggers is crucial for maintaining overall well-being. By understanding what causes stress and how it affects us, we can take proactive steps to keep it under control.

What Are Americans Saying About Stress in 2025?

We all experience stress, yet we experience it in many different ways. As such, there is no single definition of stress. The American Institute of Stress defines it as “physical, mental, or emotional strain or tension.”

Stress remains a prevalent issue in American life in 2025. According to data from the American Psychological Association (APA), major stressors include concerns over inflation, economic uncertainty, and global instability. in their annual nationwide survey, 62% of adults reported financial strain as a top stressor, with housing and food costs being the most stressful. Additionally, 58% noted that continued social isolation has affected their ability to manage stress effectively. These findings suggest that financial and social challenges are significant triggers for stress in the United States today.

How Does Stress Impact Our Health?

Stress isn’t just a mental challenge; it takes a physical toll on the body. Prolonged stress leads to a constant release of stress hormones, which can elevate heart rate, blood pressure, and glucose levels, eventually contributing to severe health issues such as heart disease, depression, and digestive disorders. While short-term stress can sharpen focus, chronic stress creates an imbalance that harms the body over time. Understanding and managing stress triggers is essential for breaking this cycle.

Graphic Provided by American Institute of Stress

Tips for Managing Stress Triggers

Since stress is often unavoidable, learning to manage it effectively is key. Start by identifying your unique stress triggers and taking mindful steps to handle them.

Track Stressors: Keep a journal to record what causes you stress. Over time, patterns will emerge, helping you better understand your stressors.
Set Boundaries: Recognize your limits and don’t take on more than you can handle.
Practice Mindfulness and Relaxation Techniques: Simple self-care practices, such as deep breathing, meditation, or yoga, can significantly reduce stress.
Connect with Others: Talking with a trusted friend, family member, or therapist can help relieve stress.
Take Care of Your Body: Prioritize a balanced diet, regular exercise, and sufficient sleep.
Seek Support When Needed: Recognizing when professional help is necessary is a powerful step in managing stress. Don’t hesitate to reach out to a healthcare provider or mental health professional.

Stress is a part of life, but it doesn’t have to take over. Understanding and managing your stress triggers will help you live a healthier life. If you’re struggling with stress, seeking support from your primary care provider or a mental health professional is a step toward better well-being.

5 Ways to Spring into Health

As winter fades and the flowers begin to bloom, spring offers the perfect opportunity for a fresh start. The longer days, warmer temperatures, and renewed energy make it a great time to reset your health and well-being. Just like you might clean out your home or refresh your routine, this season is a reminder to take care of yourself, too.

Here are five ways for you to spring into better health this season:

1. Get Outside and Get Active

Midwest winters can keep us indoors, but now that the sun is shining, it’s time to get moving again! Whether it’s a walk around the neighborhood, a bike ride on local trails, or playing outside with the kids, fresh air and movement do wonders for your body and mind.

Kids (ages 6-17): Need at least 60 minutes of physical activity daily.
Adults: Should aim for 30 minutes of movement each day.

Spring Reset Tip: Enjoy nature—take a hike, visit a local park, or simply soak up the fresh air.

2. Eat A Healthy Diet

Spring brings an abundance of fresh, local produce, making it the perfect time to add more colorful, nutrient-rich foods to your meals. A balanced diet fuels your energy, strengthens immunity, and supports long-term wellness.

Load up on leafy greens, asparagus, strawberries, and root vegetables from local farmers’ markets.
Stay hydrated—warmer weather means drinking more water is essential.
Aim for 13 cups (3L) of water per day for men and 9 cups (2L) for women (IOM recommendations).

Spring Reset Tip: Try meal prepping with fresh, local ingredients to make healthy eating easy and enjoyable!

3. Get Plenty of Sleep

With daylight stretching longer into the evening, it’s easy to stay up later—but quality sleep is essential for your health. It helps with energy levels, focus, and even your immune system.

Recommended sleep by age (CDC):

School-age kids (6-12 years): 9-12 hours
Teens (13-18 years): 8-10 hours
Adults (18-60 years): At least 7 hours

Spring Reset Tip: Create a wind-down routine—dim the lights, put away screens, and relax before bed for deeper, more restful sleep.

4. Enjoy the Sun Safely

Springtime means more time outside—but that also means stronger UV rays. As temperatures warm, don’t forget to protect your skin and eyes while enjoying the fresh air.

Wear sunscreen with SPF 15+ (even on cloudy Midwest days!).
Use sunglasses that block UVA/UVB rays.
Stay cool and shaded with hats and lightweight clothing.

Spring Reset Tip: Make sun protection part of your morning routine—apply SPF before heading out for the day.

5. Check In with Your Primary Care Provider

Just like you refresh your home in spring, it’s time to check in on your health. Whether you need a wellness visit, a check-up on chronic conditions, or just a chance to talk about your health goals, your Exemplar Care membership makes it easy.

Longer, unrushed appointments: More time with your provider to discuss your health concerns and goals.
Same-day & next-day appointments: No waiting weeks to be seen.
24/7 access to care: Call, text, or visit whenever you need us.

Spring Reset Tip: Don’t wait until you’re sick—schedule your wellness visit now and start the season feeling your best!

Your Health, Your Care – Make the Most of Spring

Spring is all about renewal and fresh starts—use this time to prioritize yourself. Whether it’s moving more, eating better, or scheduling a check-up, small steps today lead to a healthier, happier you.

Take advantage of your Exemplar Care membership and schedule your welcome or next visit today!

Your Health, Your Care – Maximize Your Membership

Unlimited access. No co-pays. No long waits. Just high-quality, personalized care—whenever you need it.

At Exemplar Care, we believe healthcare should be simple, accessible, and designed around you. As a member, you have unlimited access to high-quality, patient-focused primary care—without the hassles of traditional healthcare.

That means:

Same-day and next-day appointments: No waiting weeks to be seen. Get care when you need it.
24/7 provider access: Call, text, visit in person or virtual care for convenient, on-your-schedule care.
Personalized care for chronic conditions and wellness goals: Get the support you need to stay on top of your health.
No co-pays or surprise bills: Your membership covers all visits, so you can see your provider without worrying about cost.

Why Prioritizing Your Health Matters

Whether you are managing a chronic condition, keeping up with preventive care, or just need a quick check-up, your membership is designed to make staying healthy easy. No long waits. No rushed appointments. Just quality care focused on you.

How to Make the Most of Your Membership

Book your annual wellness visit – Stay ahead of potential health concerns.
Take advantage of virtual care – Connect with a provider from anywhere, anytime.
Use your membership for urgent needs – Feeling sick? Get seen quickly without an ER or long urgent care waits (members receive priority walk-in access)
Ask about preventive screenings and health coaching – Stay proactive about your long-term well-being.

Your Care, Your Schedule

Exemplar Care is here to support you—whenever and however you need it. Don’t wait until you’re sick to use your membership. Take control of your health today.

Schedule an appointment now! No locations nearby, schedule telehealth.

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.