5 Simple Ways to Improve Your Health

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Good health doesn’t have to mean big changes, expensive programs, or hours at the gym. In fact, small daily habits can make a powerful difference over time. No matter your schedule, budget, or starting point, these simple steps can help you feel better and stay healthier.

1. Drink More Water

Water helps your body function properly—from digestion to energy levels. Many people don’t drink enough throughout the day.

Tips for Success: Carry a reusable bottle or drink a glass of water before each meal. Even adding one extra glass a day is a great start.

2. Move Your Body

You don’t need a gym membership to stay active. Even short bursts of movement can improve heart health and reduce stress.

Tips for Success: Take a 10-minute walk, stretch while watching TV, or choose stairs when possible. Every bit adds up.

3. Choose One Healthier Food Each Day

Eating healthy doesn’t mean changing everything overnight. Start small by adding, not removing.

Tips for Success: Add a fruit or vegetable to one meal a day. Frozen and canned options (with low sodium) are affordable and just as nutritious.

4. Get Enough Sleep

Sleep is essential for both physical and mental health, but it’s often overlooked.

Tips for Success: Aim for 7–8 hours when possible. Try going to bed at the same time each night, and limit screen time before sleep.

5. Check In on Your Mental Health

Stress, anxiety, and feeling overwhelmed are common and it’s okay to talk about it.

Tips for Success: Take a few minutes each day to breathe deeply, step outside, or connect with a friend or family member. If you need support, reaching out is a strong and important step.

Start Small

You don’t have to do everything at once. Pick one habit to focus on this week. According to a study by the British Journal of General Practice, it’s easier to form a new habit around something you already do as part of your daily routine. For example, if you regularly eat breakfast, focus on eating a banana (new action) with breakfast. Or, if you walk to the bus stop every day, try walking to the next stop instead. Small changes, practiced consistently, can lead to big improvements in your health over time.

For more tips, call us at 480-882-4545 to schedule an appointment with a NOAH provider or request one online. Whether you’re looking for nutritional guidance, mental wellness, a medical checkup, or something more, we’re here for you and your head-to-toe health.

What Kind of Provider Should I see?

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Choosing a healthcare provider can feel confusing. You may see letters like MD, DO, PA, or NP and not know what they mean. We’re here to help!

What’s the Difference Between an MD and DO?

An MD (Medical Doctor) and DO (Doctor of Osteopathic Medicine) are both fully trained doctors. Both can diagnose and treat illnesses, prescribe medicine, and do checkups to help you stay healthy. A DO also focuses on the whole body, and may use hands-on techniques to help with pain.

What Do PA and NP Mean?

A PA is a Physician Assistant. They work with doctors to care for patients. PA’s can also diagnose and treat illnesses, prescribe medicine, and do exams. NP stands for Nurse Practitioner, these are nurses with advanced training. They can diagnose and treat health problems, prescribe medicine, and help manage long-term conditions. Both PA and NPs can do many of the same things as a doctor.

Which Type Should I Choose?

All of these providers can help you stay healthy and are a part of your care team. You may see:

  • A doctor (MD or DO)
  • A PA or NP

The most important thing is getting care when you need it.

What Kind of Care Do I Need?

At NOAH we offer different medical services including Family Medicine, Internal Medicine, and Pediatrics. Read on to understand the differences between provider types.

Family Medicine

Family Medicine providers are good for the whole family. They can treat kids and adults, do checkups, and help with common illnesses.

Internal Medicine

Internal Medicine providers are for adults only. They often help with long-term conditions and manage more complex health needs.

Pediatrics

Pediatric providers care for babies, kids, and teens. They track growth, give vaccines, and treat childhood illnesses.

Still Not Sure?

That’s okay! You don’t have to figure it out on your own. Our team can help you choose the right provider for you or your family. Call us today at (480) 882-4545 to schedule an appointment.

Is It Too Soon to Swim?

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The pool may look inviting as outside temps begin to heat up but is it still too cold to swim? Possibly. According to the National Center for Cold Water Safety, it’s risky to swim in water that’s below 70 degrees Fahrenheit. For most pools in the Valley, that means we still need the water heat up another 10 degrees. And even then, bear in mind that most public pools are kept between 83 and 86 degrees. Waiting out the cold reduces risk and makes swimming more enjoyable.

What’s the Risk?

Taking in Water

Sudden changes in temperature can have a major impact on your body and increase the risk of drowning. Think about your reaction when you’re unexpectedly scared or surprised – you likely gasp – taking in a deep sharp breath through your mouth. If you’re underwater, you’ll take in water instead of air which can lead to drowning.

Increased Heart Rate and Blood Pressure

Between the shock of the cold water, and your blood vessels contracting to prevent heat loss, your heart rate and blood pressure are likely to increase which is dangerous for anyone but can be even more life threatening for someone with heart problems.

Loss of Movement

Your body will prioritize heating your core to protect your vital organs, reducing blood flow to your arms and legs. This will slow your movement and may impact your ability to keep yourself afloat.

Panic Breathing

Any of the above involuntary responses to the cold water could cause you to panic, leading to increased breathing and even brain fogginess like lack of judgement.

Tips for Swimming Safely in Cold Water

In any temperature water, never swim alone.

If you do choose to brave the cold water, get in gradually to allow your body to slowly acclimate to the water. And wait to put your face underwater until you’re sure you can regulate your breathing.

Avoid deep areas where the water is much colder, and if you can’t touch the bottom, wear a life jacket so you don’t have to rely on your arms and legs to stay afloat.

How Cold is Too Cold?

While experts recommend most people hold off on swimming until the water temperature reaches at least 70 degrees, remember your body can have adverse reactions even in warmer water.

Many factors affect how our bodies react and too cold for one person may be just right for another. Body fat, acclimation, and protective gear can all change the way your body responds to cold.

In any temperature, it’s best to let your body be the judge. Watch for warning signs that your body is struggling like shivering, pain, or feeling like you can’t get enough air. If you have any of these reactions to the water, it’s best to sit on the edge and dip your feet in or stay on the sidelines altogether.

Pain at the Pump? Try Telehealth!

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When fuel prices have you driving on fumes, there’s another way to get the care you need—without an extra trip to the gas station. Telehealth makes it simple to connect with your care team right from your phone or computer.

Also called a virtual or video visit, many appointments can be done from home, work, or school. No matter where you are, we’ll meet you there with just a few exceptions.

Visits must take place:

  • within the state of Arizona
  • in a private setting without excessive background noise or activity

Life is busy. Telehealth helps you take care of your health without changing your whole schedule. You can skip the commute, avoid waiting rooms, and spend less time away from work, school, or family responsibilities.

Visits approved for telehealth:

  • primary care
  • counseling
  • psychiatry
  • nutrition
  • community resources

In-person appointments required:

  • well-child visits
  • sports physicals
  • adult physicals
  • well-woman exams
  • Medicare wellness visits
  • dental care

Telehealth is a proven and effective way to receive care. Patients and providers say it saves time, reduces missed visits, and helps people stay on track with their health. It can also help you save money. Insurance covers telehealth just like an in-person appointment and without the need to travel, you can cut down on gas and other costs while focusing on your well-being. You can also rest assured that your personal information is protected with secure, easy-to-use technology designed for all ages.

For more information about telehealth or to schedule an appointment, click here or call us at 480-882-4545.