May 16, 2024

Colon Cancer Screening: the Latest USPSTF Recommendations

Colon cancer has always been a significant health concern, but with advancements in screening methods, early detection and prevention have become more achievable than ever before. The United States Preventive Services Task Force (USPSTF) plays a crucial role in guiding doctors and patients in making informed decisions about preventive care, including colon cancer screening. Let’s delve into the latest USPSTF recommendations regarding colon cancer screening, and empower you with the knowledge you need to prioritize your health.

Colorectal cancer occurs in the colon or rectum and typically develops from precancerous polyps. It is the third most commonly diagnosed cancer in both men and women in the United States, emphasizing the importance of effective screening strategies to reduce its incidence and mortality rates.

The USPSTF regularly reviews scientific evidence to provide updated recommendations on various preventive health services, including colon cancer screening. In its latest guidelines, the USPSTF recommends screening for colorectal cancer in adults aged 45 to 75 years using one of several screening strategies:

1. High-sensitivity fecal occult blood test (FOBT), annually.
2. Fecal immunochemical test (FIT), every one to three years.
3. Stool DNA test (sDNA), every one to three years.
4. Flexible sigmoidoscopy, every ten years, combined with a high-sensitivity FOBT annually.
5. Full colonoscopy, every ten years.

These recommendations, published in May 2021, are based on the effectiveness of these screening methods in reducing the incidence and mortality of colorectal cancer through early detection and removal of precancerous polyps or early-stage cancers.

While the USPSTF provides general recommendations, it’s essential to recognize that individual circumstances may influence screening decisions. Factors such as family history of colorectal cancer, personal health history, and preferences should be considered when discussing screening options with your doctor. For individuals with an increased risk of colorectal cancer due to factors such as family history or certain medical conditions, screening may need to commence earlier or involve more frequent surveillance.

Primary care physicians play a critical role in promoting colorectal cancer screening by educating patients about the benefits of early detection and addressing any concerns or barriers they may have. Here at Promise DPC, we don’t shy away from talking to our patients about colon cancer screening, and we’re happy to answer any questions you have about the process. We follow the latest USPSTF recommendations and engaging in open discussions with our patients, taking proactive steps to safeguard their health and well-being. Let us partner with you to raise awareness, promote screening adherence, and ultimately reduce the impact of colorectal cancer on our community!

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May 3, 2024

Understanding the Difference Between Direct Primary Care and Concierge Medicine

In the landscape of healthcare, terms like “Direct Primary Care” (DPC) and “Concierge Medicine” are often used interchangeably, leading to confusion about what these models really mean. While both share similarities—like providing more personalized care and avoiding insurance-based billing—they have distinct differences that can impact your healthcare experience. Let’s break down these differences to help you understand which model might be the best fit for you.\

What is Direct Primary Care (DPC)?

Direct Primary Care is a healthcare model that emphasizes simplicity, transparency, and direct access to your primary care physician. It operates on a membership-based system where patients pay a flat monthly fee in exchange for a comprehensive suite of primary care services. This fee covers many routine services provided in the practice, eliminating the need for insurance billing for primary care.

Key Features of Direct Primary Care:

• Flat Monthly Fee: Patients pay a straightforward monthly fee that covers routine check-ups, sick visits, annual physicals, lab review, and many clinic-based services.
• No Insurance Billing: DPC practices like mine don’t bill insurance for services included in the membership; this reduces administrative overhead and allows me to focus on caring for my patients.
• Longer Appointments: DPC physicians typically schedule fewer patients per day, allowing for longer appointments and more in-depth discussions about your health.
• Accessibility: Patients often have direct access to their doctor through phone, email, or text. For my practice, same-day or next-day appointment availability is the standard.
• Transparent Pricing: Costs for services outside of the membership fee (advanced labs, sutures, joint injections, etc) are clearly outlined, providing transparency for additional expenses.

What is Concierge Medicine?

Concierge Medicine is another membership-based healthcare model, but it generally operates alongside traditional insurance billing. Patients pay an annual or monthly fee for enhanced access to their physician and premium services. This fee usually covers personalized services and amenities but doesn’t typically include the cost of care itself, which is often billed through your insurance.

Key Features of Concierge Medicine:

• Annual or Monthly Fee: Patients pay a fee for premium services and amenities, but this is separate from insurance billing for the actual care.
• Insurance Billing: Concierge practices usually bill insurance for services provided during visits, meaning you might still have co-pays, deductibles, or other out-of-pocket costs.
• Enhanced Services: Patients often receive additional services like extended appointment times, same-day or next-day visits, and direct communication with the physician.
• Exclusive Amenities: Concierge practices may offer additional perks like health coaching, wellness programs, or even travel-related health support.
• Smaller Patient Panels: Like DPC, concierge practices typically have smaller patient panels, allowing for more personalized care.

Which Model is Right for You?

Choosing between Direct Primary Care and Concierge Medicine depends on your preferences and healthcare needs.

• If you prefer simple, transparent pricing and don’t want to deal with insurance for primary care, DPC might be the right choice.
• If you’re seeking premium services and are comfortable with insurance billing for routine care, Concierge Medicine could be a good fit.

Both models offer the benefit of a more personalized relationship with your primary care physician, which leads to earlier treatment of illnesses, better health outcomes, and a more satisfying healthcare experience. Ultimately, the best choice comes down to what you value most in your healthcare journey.

If you have any questions about Direct Primary Care or want to learn more about our practice, feel free to contact me on my cell (615-601-1157) or send me an email at drinman@promiseDPC.com. I’d love to help you navigate your healthcare options and find the model that works best for you.

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March 20, 2024

As flowers bloom and temperatures rise, Nashvillians eagerly welcome the arrival of spring. However, for some, this time of year brings about a less enjoyable visitor: seasonal allergies. Pollen that fills the air can trigger allergic reactions, so it’s essential to equip ourselves with the knowledge and tools to navigate allergy season effectively. At Promise DPC, we understand the impact seasonal allergies can have on your daily life. Personally, I’ve suffered from seasonal allergies for most of my life. That’s why I’m here to offer guidance and support to help you manage your symptoms and enjoy the springtime beauty to the fullest.

Seasonal allergies, also known as “hay fever” or “allergic rhinitis”, occur when the body’s immune system overreacts to airborne substances such as pollen, mold spores, or grass. Common symptoms include sneezing, congestion, runny nose, itchy eyes, and throat irritation. While these symptoms can vary in severity from person to person, they often lead to discomfort and decreased quality of life during allergy season.

Tips for Coping with Seasonal Allergies:

Stay Informed: Keep track of pollen counts in your area and plan outdoor activities accordingly. Pollen levels tend to be highest in the morning and on windy days, so consider staying indoors during these times if possible.

Use Allergy Medications: Over-the-counter antihistamines, decongestants, and nasal sprays can help alleviate allergy symptoms. If you’re unsure which medication is right for you, consult with Promise DPC for personalized recommendations.

Keep Indoor Air Clean: Try air purifiers with HEPA filters to remove allergens from indoor air. Additionally, regularly clean floors, carpets, and surfaces to minimize the accumulation of pollen and other allergens in your home.

Practice Nasal Irrigation: I love this technique! Saline nasal irrigation, using a neti-pot or saline nasal spray, can help flush out allergens and relieve nasal congestion. Be sure to use distilled or sterile water to avoid the risk of infection.

Wear Protective Gear: When spending time outdoors, wear sunglasses to protect your eyes from pollen, and consider using a pollen mask or scarf to cover your nose and mouth. Sometimes, when mowing my grass, I even use an N95 to prevent allergic attacks.

Seek Allergy Testing: If you’re frequently bothered by allergy symptoms, consider undergoing allergy testing to identify specific triggers. Armed with this knowledge, you can take proactive steps to avoid exposure to allergens and better manage your symptoms.

Consult with your Physician: If your allergy symptoms are persistent or significantly impact your daily life, don’t hesitate to seek professional medical advice. Promise DPC is here to provide comprehensive allergy evaluations, personalized treatment plans, and ongoing support to help you feel your best.

While seasonal allergies can be bothersome, they don’t have to put a damper on your springtime activities. By implementing these tips and seeking support here at Promise Direct Primary Care, you can effectively manage your allergy symptoms and enjoy all that the season has to offer. Don’t let allergies hold you back – take control of your health and embrace the beauty of spring with confidence!

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March 3, 2024

In a landmark move for healthcare freedom, Tennessee has passed the Health Sharing Ministries Freedom to Share Act, marking a significant shift in how individuals access and afford medical care. This legislation not only fosters a more inclusive healthcare environment but also paves the way for the expansion of Direct Primary Care (DPC) as a viable alternative for those seeking personalized and affordable healthcare solutions.

The Health Sharing Ministries Freedom to Share Act essentially provides legal protection and recognition for health-sharing ministries, enabling them to operate more freely and efficiently. These ministries, which are often faith-based organizations, facilitate the sharing of medical expenses among members who adhere to common ethical or religious beliefs. By exempting them from certain insurance regulations, the act enables health-sharing ministries to thrive, offering individuals an alternative avenue for accessing healthcare services.

So, why is this development particularly advantageous for proponents of Direct Primary Care?

Direct Primary Care, or DPC, is a model of healthcare delivery that emphasizes a direct relationship between patients and their primary care providers. Through a membership-based system, individuals pay a flat monthly or annual fee to their healthcare provider in exchange for comprehensive primary care services. This approach eliminates the complexities and overheads associated with traditional insurance-based models, allowing for more personalized, accessible, and cost-effective care.

The passage of the Health Sharing Ministries Freedom to Share Act directly benefits those interested in Direct Primary Care by fostering an environment conducive to its growth and accessibility. Here’s how:

1. Cost-Effective Care: Direct Primary Care thrives on transparent pricing and eliminates the administrative overheads typically associated with insurance-based models. With the legal recognition of health-sharing ministries, individuals can explore DPC options without being constrained by traditional insurance requirements, making high-quality primary care more financially feasible.

2. Increased Accessibility: By legitimizing health-sharing ministries, the act expands access to healthcare options for individuals who may have previously been underserved or unable to afford traditional insurance plans. This inclusivity aligns with the core principles of Direct Primary Care, which prioritizes accessibility and patient-centered care.

3. Enhanced Patient-Provider Relationships: DPC prioritizes the doctor-patient relationship, allowing for longer appointments, proactive health management, and more personalized care plans. With the support of health-sharing ministries, individuals can engage more fully in this model, fostering stronger bonds with their healthcare providers and experiencing healthcare on their own terms.

In conclusion, Tennessee’s Health Sharing Ministries Freedom to Share Act represents a significant win for healthcare freedom and innovation. By empowering health-sharing ministries and creating a conducive environment for Direct Primary Care, individuals have greater flexibility and autonomy in managing their healthcare needs. As the landscape of healthcare continues to evolve, initiatives like this serve as beacons of progress towards a more accessible, patient-centered future.

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January 16th, 2024

As the winter season unfolds, bringing with it a picturesque landscape blanketed in snow, it’s essential to prioritize safety, especially when venturing out in icy and snowy conditions. At Promise Direct Primary Care, we care about your well-being, and in this blog post, we’ll share valuable tips on staying safe in snowy weather.

Dress in Layers: The key to staying warm and protected in the cold is layering. Start with a moisture-wicking base layer to keep sweat away from your body, add an insulating layer for warmth, and finish with a waterproof outer layer to shield against snow and wind. Don’t forget to wear insulated gloves, a hat, and waterproof boots to keep extremities warm and dry.

Stay Informed: Stay on top of weather forecasts and advisories. Before heading out, check for any warnings or alerts in your area. If conditions are severe, consider postponing non-essential travel. Being informed allows you to plan accordingly and avoid unnecessary risks.

Mind Your Steps: Walking on snow and ice can be treacherous, so take smaller steps and walk flat-footed to maintain balance. Make sure your footwear has good traction to reduce the risk of slipping (no, Nashville, your cowboy boots probably don’t count!). If possible, stick to designated sidewalks and steps that have been cleared of snow and ice.

Shovel Safely: When clearing snow from driveways or sidewalks, use proper shoveling techniques to prevent injuries. Lift with your legs, not your back! Take breaks to avoid overexertion. If you have a heart condition or other health concerns, consider seeking assistance from friends and neighbors.

Drive with Caution: If you must drive in snowy conditions, ensure your vehicle is equipped for winter driving. Check your tires, brakes, and windshield wipers. Avoid routes with steep hills wherever possible. Drive slowly, maintain a safe distance from other vehicles, and avoid sudden movements. Keep an emergency kit in your car with essentials like blankets, water, snacks, and a flashlight.

Stay Hydrated: In cold weather, it’s easy to overlook hydration. However, staying well-hydrated is crucial for overall health. Cold air can be dehydrating, so continue to drink water regularly. Avoid excessive caffeine or alcohol consumption, as they can contribute to dehydration.

Winter’s beauty comes with its own set of challenges (especially in places like Nashville where snow and ice aren’t the norm), but with the right precautions, you can enjoy the season safely. At Promise DPC, we encourage everyone to prioritize their health and well-being during the winter months. By following these tips, you can make the most of snowy weather while keeping yourself and your loved ones safe. Stay warm, stay informed, and stay well!

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January 2, 2024

As the calendar turns to a new year, now is the perfect time to reflect on our habits and make positive changes for a healthier and happier life. Instead of the typical resolutions that often fizzle out by February, I encourage my patients a Promise DPC to focus on sustainable goals that will make a lasting healthy impact. This year, make a commitment to prioritize your well-being with resolutions that promote overall health and vitality.

Prioritize Physical Activity: Start the year by incorporating more movement into your daily routine. Whether it’s a brisk walk, a fitness class, or a home workout, find an activity you enjoy and make it a regular part of your schedule. A great goal is to aim for at least 3 hours of moderate-intensity exercise per week to boost your cardiovascular health and enhance your overall fitness.

Optimize Nutrition: Make a conscious effort to fuel your body with nutrient-dense foods. Include a variety of vegetables, lean proteins, and whole grains in your meals. Consider setting very specific nutrition goals, such as reducing added sugar intake, increasing water consumption, or incorporating more plant-based foods into your diet. Small, sustainable changes can lead to significant improvements in your overall health.

Prioritize Mental Health: Mental well-being is just as important as physical health. Take time for self-care activities that promote relaxation and stress reduction, such as meditation, deep breathing exercises, or yoga. If needed, don’t hesitate to seek professional support or counseling; I’m happy to provide references to my patients, if needed. Prioritizing mental health can positively impact every aspect of your life.

Get Adequate Sleep: Quality sleep is essential for overall health and well-being. Aim for 7-9 hours of sleep nightly, and establish a consistent sleep routine. Create a calming bedtime environment, limit screen time before bed (including the phone!), and avoid stimulants like caffeine in the evening hours. A good night’s sleep sets the foundation for a productive and healthy day ahead.

Regular Health Check-ups: Schedule regular check-ups with your primary care doctor to monitor your health and catch any potential issues early. Discuss your health goals with your physician and work together to create a personalized plan for achieving and maintaining optimal well-being. If you don’t have a PCP yet, we’re currently enrolling new patients here at Promise DPC!

Stay Hydrated: Proper hydration is crucial for overall health. Make it a goal to drink an adequate amount of water each day. Carry a reusable water bottle with you to make staying hydrated as convenient and intentional as possible.

Connect with Others: Social connections are vital for mental and emotional well-being. Make an effort to nurture relationships with family and friends. Whether it’s through phone calls, video chats, or face-to-face interactions, fostering positive connections can contribute to a sense of belonging and support.

This new year, embrace a holistic approach to your health and well-being. By setting realistic and sustainable resolutions, you can create positive habits that contribute to a thriving lifestyle. Remember, the journey to a healthier you is a gradual process, and every small step counts. Celebrate the progress you make along the way. Here at Promise DPC, we’d love to partner with you on the journey! Here’s to a year filled with health, happiness, and fulfillment!

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December 11, 2023

The healthcare landscape in Nashville has tons to offer, and people are seeking primary care alternatives that prioritize accessibility, affordability, and personalized care. One model that has been gaining traction and transforming the way we approach primary care is called Direct Primary Care (DPC). Unlike insurance-based primary care, DPC focuses on a direct relationship between patients and doctors, ushering in a host of benefits that resonate with the needs and desires of today’s health-conscious individuals.

1. Personalized and Accessible Care:

Direct Primary Care puts the spotlight back on the patient-physician relationship. With reduced overall patient loads, DPC physicians can dedicate more time to each patient, allowing for comprehensive discussions about health concerns, preventive measures, and personalized treatment plans. This level of attention fosters a strong bond between the patient and the healthcare provider, promoting trust and open communication.

2. Affordability and Transparency:

Another advantage of the DPC model is its transparent pricing structure. Patients pay a monthly subscription fee, which covers a wide range of services without hidden costs or surprise bills. This straightforward approach eliminates the financial barriers that often deter people from seeking timely medical attention. The predictable costs associated with DPC make healthcare budgeting more manageable for both individuals and families.

3. Convenience and Timely Access:

Direct Primary Care simplifies the healthcare process by offering convenient access to primary care services. Patients can communicate directly with their doctor through various channels, including phone calls, emails, and video chats. This not only saves time but also allows for more timely interventions, reducing the likelihood of health issues escalating to more severe conditions.

4. Focus on Preventive Care:

Preventive care is a cornerstone of the DPC model. By fostering long-term relationships with patients, DPC physicians can develop a deep understanding of their health history, lifestyle, and risk factors. This enables the implementation of proactive measures to prevent potential health issues, leading to improved overall well-being and reduced healthcare costs over time.

5. Reduced Administrative Hassles:

Direct Primary Care removes the bureaucratic burden associated with insurance-based primary care models. With fewer administrative tasks, physicians can allocate more time to patient care. This streamlined approach contributes to a more efficient healthcare system, benefitting both doctors and patients alike.

 

In conclusion, the growing Direct Primary Care movement is creating a new era of primary care that prioritizes the patient’s needs, promotes cost-effectiveness, and focuses on the importance of preventive healthcare. By embracing this model, new patients gain not only an attentive doctor, but a healthcare partner fully invested in their well-being. As the demand for patient-centric care continues to grow, Promise Direct Primary Care stands as a beacon of innovation, reshaping the Nashville primary care landscape toward a healthier future.

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November 28, 2023

As the winter months settle in, the Nashville days get shorter, and the temperature drops, it’s easy to find ourselves spending more time indoors. While the temptation to hibernate is strong, taking a moment to step outside and soak up some winter sunlight can have profound benefits for your health. At Promise Direct Primary Care, we believe that embracing the winter sun is a simple yet powerful prescription for overall well-being.

Sunlight is a natural source of vitamin D, a crucial nutrient that plays a role in bone health, immune function, and mood regulation. During the winter, when the days are shorter and we spend more time indoors, our exposure to sunlight diminishes. This can lead to a relative deficiency in vitamin D, which has been linked to a range of health issues, including fatigue, weakened immune function, and an increased risk of certain chronic diseases.

Benefits of increasing your sunshine exposure in the winter include:

1. Boosted vitamin D levels: Sunlight is a natural and effective way to boost your vitamin D levels. Just a brief exposure to sunlight, especially during the morning hours, can contribute to maintaining optimal vitamin D levels.
2. Improved mood and mental health: Sunlight exposure triggers the release of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. Spending time outdoors can help alleviate symptoms of seasonal affective disorder (SAD) and improve overall mood.
3. Enhanced sleep quality: Exposure to natural light, especially in the morning hours, helps regulate the body’s internal clock and improves sleep quality. A consistent sleep-wake cycle is essential for maintaining good overall health.

Here are some tips for embracing the winter sun:

1. Take short “outdoor breaks”: Even a brief (10-15 minute) walk outside can make a significant difference. Use your lunch break or find moments throughout the day to step outside and enjoy some sunshine.
2. Choose sunlight-rich daily activities: Whenever possible, engage in outdoor activities that allow you to enjoy the sunlight, such as walking, jogging, or simply sitting in a sunny spot.
3. Prioritize morning sunlight: Aim to get sunlight exposure, especially in the morning. This can have a positive impact on your circadian rhythm and help regulate your sleep-wake cycle.

At Promise DPC, we encourage our patients to embrace the winter sun as a natural and accessible way to support their health. So — bundle up, step outside for a bit, and let the winter sun be a partner in your journey toward a healthier and happier you. Your body and mind will thank you for it!

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November 23, 2023

Happy Thanksgiving, Nashville! Today, we here at Promise DPC want to take a moment to reflect on the spirit of gratitude that defines this special season. In the midst of our daily commitment to healthcare, we find abundant reasons to be thankful.

1. For Our Patients: We are truly grateful for the trust and loyalty of our patients. Your health is our priority, and we are honored to be a part of your wellness journey. We wish to express our deepest appreciation for each individual who has entrusted us with their medical care.

2. For Our Mentors: Behind any successful medical practice are dozens of people who have helped along the way. We are so grateful for the loving support of our educators, our parents, our colleagues, and other DPC physicians who have helped us over the years.

3. For Our Community: Being a part of the vibrant Nashville community is such a privilege. We are thankful for the opportunity to contribute to the health and well-being of our neighbors. Whether through community outreach events like the Crieve Hall Farmer’s Market, or through health education initiatives, we value the chance to make a positive impact beyond the walls of our practice.

4. For the Bright Future of Primary Care: The Direct Primary Care movement is spreading like a wildfire, and we at Promise DPC are grateful to be a part of this new wave of bold physicians who are shaping the future of healthcare.

As we celebrate Thanksgiving, we extend warm wishes to our patients and all of the Nashville community. May this season be filled with many peaceful moments, abundant good health, and the joy of cherished connections. Have a blessed and happy Thanksgiving!

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November 19, 2023

Life in Nashville is fast-paced and demanding, and it’s easy to overlook the significance of a good night’s sleep. However, the importance of quality sleep cannot be overstated when it comes to maintaining overall health and well-being. Here at Promise Direct Primary Care, we always suggest that our patients practice good sleep hygiene.

What is sleep hygiene? Sleep hygiene refers to a set of habits and practices that promote a conducive environment for quality sleep. These habits can significantly impact the duration and quality of your sleep, influencing both your physical and mental health.

Neglecting proper sleep hygiene can lead to a range of health issues, including increased stress, impaired cognitive function, weakened immune system, and a higher risk of chronic conditions such as obesity, diabetes, and cardiovascular diseases. Poor quality sleep is also linked to mood disorders and an increased susceptibility to mental health issues.

Tips for Improving Sleep Hygiene:

1. Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your circadian rhythm, making it easier to fall asleep and wake up naturally.
2. Create a Relaxing Bedtime Routine: Engage in calming activities before bedtime, such as reading a book, practicing relaxation techniques, prayer/journaling time, or taking a warm bath. Avoid stimulating activities like watching TV, and make sure that you put the phone away for at least an hour before bed.
3. Optimize Your Sleep Environment: Make your bedroom a comfortable and relaxing space. Keep the room dark, quiet, and cool. A comfortable mattress and pillows are great investments to support a restful night’s sleep.
4. Limit Stimulants and Avoid Heavy Meals Before Bed: Caffeine and nicotine are stimulants that can interfere with sleep. Limit their consumption, especially in the evening. Additionally, steer clear of heavy meals close to bedtime to prevent discomfort and indigestion.
5. Exercise Regularly: Regular physical activity during the day can contribute to better sleep at night. Aim for at least 30 minutes of moderate exercise most days of the week, but don’t exercise within a few hours of bedtime.

Our society often glorifies busy schedules and late nights, and prioritizing sleep hygiene may seem challenging. However, the benefits of a good night’s sleep are invaluable. By incorporating these simple tips into your daily routine, you can pave the way for improved sleep quality and overall well-being. Remember, practicing good sleep hygiene is not just a luxury; it’s a necessity for a healthier and happier life.

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November 13, 2023

Thanksgiving is my wife’s favorite holiday, and we love the tradition of gathering with friends and neighbors during this time of the year. But let’s be honest — here in Nashville (and throughout the South), Thanksgiving dinner can sometimes involve some pretty unhealthy foods!  If you’re interested in creating at Thanksgiving feast that includes some mindful ingredients and cooking methods, here are some useful tips:

1. Turkey: Choose lean turkey meat without the skin. White meat is generally lower in fat than dark meat. Baking or grilling is a healthier cooking method than frying.

2. Veggies: Incorporate a variety of colorful vegetables. Roasting vegetables with a small amount of olive oil and herbs can enhance their flavor without adding excessive calories.

3. Sweet Potatoes: Instead of traditional candied yams with marshmallows and butter, consider baking or mashing sweet potatoes with a touch of cinnamon and a small amount of honey or maple syrup.

4. Stuffing: Opt for whole grain or multigrain bread in your stuffing. Add plenty of vegetables, herbs, and use low-sodium broth to keep it flavorful.

5. Cranberry Sauce: Make your own cranberry sauce using fresh cranberries and sweeten it with a moderate amount of natural sweeteners like honey or maple syrup instead of using canned varieties with high sugar content.

6. Gravy: Skim off the fat from turkey drippings before making gravy. Consider using whole wheat flour or cornstarch as a thickening agent.

7. Green Beans: Prepare green beans with garlic, lemon, or almonds for added flavor without excessive butter or cream.

8. Salads: Include a colorful salad with mixed greens, nuts, and a light vinaigrette dressing. This can add freshness and fiber to your meal.

9. Desserts: Select healthier dessert options like fruit salad, baked apples, or a pumpkin pie made with a whole grain crust and reduced sugar.

10. Portion Control: Be mindful of portion sizes. Enjoy smaller portion, savor each bite slowly, and try not to overindulge.

Remember, balance and moderation are key. It’s okay to enjoy traditional dishes in moderation, and incorporating healthier alternatives can contribute to a more nutritious family feast. Additionally, staying hydrated and engaging in physical activity can support overall well-being during the holiday season.

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November 8, 2023

Here at Promise DPC, we want to make sure that you are well-informed about important medical topics, so that you can make your own decisions about what’s best for you and your family. Inevitably, this time of year, lots of people want to talk about the influenza vaccine. Now, the flu vaccine isnt for everyone, and we understand that – but there are penty of misconceptions that keep people away from an annual flu vaccine who otherwise might safely take it.

One misgiving that we hear frequently is this: “I took the vaccine a few years ago, and it gave me the flu!” Let’s see if we can clear this up a bit.

Some people who receive the flu vaccine may mistakenly believe they’ve contracted influenza due to several factors:

1. Timing: The flu vaccine takes about two weeks to provide full protection. If someone is exposed to the flu virus shortly before or after vaccination, they can still get sick with influenza before their vaccine becomes effective.
2. Side effects: Some people may associate common side effects of the flu vaccine (such as a mild fever or sore arm) with the flu itself, leading to a false belief that they’ve become sick with the virus.
3. Coincidental illness: People can catch some other respiratory illness that shares flu-like symptoms, leading them to think they’re sick with influenza when it’s actually a different infection.
4. Mismatched strains: In some cases, the flu vaccine that’s been distributed may not perfectly match the circulating flu strains in a given population, reducing its effectiveness against specific influenza variants.

It’s crucial to understand that the flu vaccine does not cause the flu, nor does it prevent someone from becoming infected with the influenza virus. But I believe that vaccine’s benefits in reducing the risk and severity of the illness far outweigh any potential side effects. Ultimately, the decision to recieve a flu vaccine is a personal choice, and here at Promise DPC, we make no judgements one way or the other. We want our patients to have all the best information available, so that they may make their own choices about what is appropriate for themselves and their families.

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November 6, 2023

I love the fall season – football games, colorful hikes at Radnor Lake, and big family gatherings. However, with the arrival of cooler weather comes the dreaded cold and flu season. At Promise DPC, we understand the importance of staying healthy during this time. In this blog post, we’ll provide you with valuable information and tips to help you navigate the cold and flu season and keep you and your loved ones in the best of health.

Understanding Cold and Flu

Before we delve into prevention and care, it’s important to distinguish between the common cold and the flu. Sure, they share some symptoms, but they are caused by different viruses and have different severities.

The Common Cold is usually caused by rhinoviruses and is characterized by symptoms like a runny or stuffy nose, sneezing, coughing, sore throat, and mild fatigue. It’s typically a milder illness and doesn’t usually lead to more serious health issues.

The Flu is caused by influenza viruses and can become more severe. Symptoms include high fever, chills, muscle and body aches, severe fatigue, and a dry cough. Influenza can lead to complications, such as pneumonia, and may require medical attention.

Prevention Is Key

Preventing the cold and flu is your best defense. Here are some key steps to protect yourself and your family:

1. Get Vaccinated: An annual flu vaccine is the most effective way to protect against the flu. It’s recommended for everyone over six months of age, especially for children, the elderly, and those with underlying health conditions.
2. Practice Good Hand Hygiene: Wash your hands frequently with soap and water for at least 20 seconds. If soap and water aren’t available, use hand sanitizer with at least 60% alcohol.
3. Avoid Close Contact: Try to maintain physical distance from sick individuals, and if you are unwell, stay home to prevent spreading illness.
4. Cover Your Mouth and Nose: When coughing or sneezing, use a tissue or the inside of your elbow to cover your mouth and nose.
5. Clean and Disinfect: Regularly clean and disinfect frequently-touched surfaces in your home and workplace to reduce the spread of germs.
6. Boost Your Immune System: Eat a balanced diet, get plenty of sleep, stay hydrated, and consider taking supplements like vitamin C and D, if advised by your healthcare provider.

Navigating Illness

If, despite your best efforts, you or a family member do fall ill, here are some tips for managing symptoms and seeking care:

1. Rest and Hydrate: Get plenty of rest, and drink fluids to stay hydrated. This helps for a quicker recovery.
2. First-line Medications: Over-the-counter cold and flu remedies can provide relief from symptoms. Always follow the recommended dosage.
3. Consult a Healthcare Professional: If symptoms worsen or don’t improve after a few days, or if you are at higher risk of complications, contact your primary care physician. They can offer guidance and prescribe antiviral medications when needed.

Summary

Cold and flu season can be challenging, but with the right knowledge and preventative measures, you can minimize your risk and stay healthy. At Promise DPC, we’re here to support you throughout the season. Please reach out to us if you have any concerns about your health or need advice on staying well during this time.

Remember, prevention is the first line of defense. Follow the steps we’ve outlined, and you’ll be on your way to a healthier, happier cold and flu season. Stay well!