How Loving Yourself Leads to Better Health

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Valentine’s Day is a time to celebrate love, but it’s also a great reminder to show your heart some love—literally! Your heart is at the center of your health, and taking care of it benefits you and the people you love most. This February, let’s focus on how love, health, and self-care go hand in hand.

The Science of Love and Health

Did you know that feeling loved and connected can improve your physical health? Research has shown that people in supportive relationships often have lower blood pressure, reduced stress levels, and even a decreased risk of heart disease. Acts of love—whether it’s a heartfelt conversation, a hug, or a thoughtful gesture—can trigger the release of oxytocin, a hormone that helps lower cortisol (the stress hormone) and promotes heart health.

But love isn’t just about relationships with others. Self-love and caring for your own health are equally important. Making time for regular check-ups, eating heart-healthy foods, and staying active are acts of love toward yourself that pay off for a lifetime.

Tips for a Healthy and Loving Life

  1. Share a Healthy Meal: Celebrate Valentine’s Day with heart-healthy foods like salmon, leafy greens, and dark chocolate (in moderation!).
  2. Get Moving Together: Take a walk, dance, or do an activity you both enjoy—it’s good for your heart and a great way to bond.
  3. Set Healthy Boundaries: Protect your emotional and physical well-being by setting boundaries in your personal and work life. Saying “no” when needed and prioritizing time for self-care can reduce stress and improve your overall health.
  4. Show Gratitude: Expressing appreciation can improve your emotional well-being and strengthen your relationships.
  5. Practice Self-Care: Whether it’s quiet meditation, reading, or relaxing in nature, find moments that nurture your soul.

Take Action for Your Heart

This Valentine’s Day, make a commitment to prioritize your health. Your NOAH provider is here to support you in every stage of your wellness journey. Whether you need a heart health check-up, nutrition advice, or mental health support, we’re here to help you take care of your whole self. Schedule an appointment today and show your heart some love—you deserve it!

Does The Big Game Come With A Big Risk?

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Football Season is in full swing, with two teams facing-off for a chance to be this year’s NFL Champions. Emotions are at an all-time high, and anything is possible. Regardless of which team we support, the uncertainty keeps us on the edge of our seat, our hearts pounding with adrenaline until the final seconds.

So, what exactly happens to our body during the most stressful moments that have and will come to define sports history?

The Heart’s Reaction to Game Day Stress

According to a study published in the New England Journal of Medicine, research found that viewing a stressful soccer match more than doubles the risk of having a minor cardiovascular event. Some fans have a very emotional response to an intense game that triggers their fight-or-flight. This can increase heart rate, blood pressure, cause narrowing of blood vessels and sometimes arrhythmias, or abnormal heart rhythm.

According to NOAH provider Nicole James, FNP-C, this is a “completely normal” response as adrenal glands release hormones that increase blood pressure and heart rate. Increased heart rate and blood pressure requires extra workload on the heart and those individuals with preexisting heart conditions, such as heart disease or coronary artery disease, may experience more significant symptoms when they’re excited or nervous at a sporting event.

A Heart-Pumping Experience

If you’ve ever felt like watching a game is a workout, you’re not far off. A study from the Canadian Journal of Cardiology found that tuning into a hockey game increased TV viewers’ heart rates by an average of 75%. For attendees at the game, heart rates spiked by 110%—similar to what’s seen during moderate-to-vigorous exercise!

Play It Safe

However, most individuals watching sports are just fine. Dr. Robert Kloner, director of cardiovascular research at Huntington Medical Research suggests being aware of symptoms such as:

  • chest pain or pressure
  • shortness of breath
  • palpitations
  • feelings of lightheadedness or dizziness
  • fainting

If you experience any of these symptoms, don’t ignore them!

More Than a Game

Despite the minimal risks, watching sports allows us to escape real life stressors and connect with a like-minded community. Doing so allows us to experience a collective glory when our team does well and gives us hope for better even when they don’t.

If you want to ensure you’re game-day ready, schedule an appointment with your NOAH provider today. Our team is here to help you stay healthy so you can cheer on your team for years to come.

Staying Healthy During the RSV and COVID Surge

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This winter, healthcare providers are seeing a significant rise in cases of Respiratory Syncytial Virus (RSV) and COVID-19. These respiratory illnesses can be especially challenging for children, older adults, and individuals with weakened immune systems. But don’t worry—there are steps you can take to reduce your risk of getting sick and keep your family healthy.

What You Need to Know

RSV and COVID-19 are both highly contagious and spread through respiratory droplets when an infected person coughs, sneezes, or talks. Common symptoms include coughing, fever, congestion, fatigue, and in severe cases, difficulty breathing. The viruses are particularly active during the colder months when people spend more time indoors in close proximity to others.

Tips to Stay Healthy

  1. Get Vaccinated: Updated COVID-19 vaccines and RSV immunizations (available for certain age groups) are your best defense. Speak with your NOAH provider about the right options for you and your family.
  2. Practice Good Hygiene: Wash your hands frequently with soap and water for at least 20 seconds. Use hand sanitizer when soap isn’t available.
  3. Wear a Mask: If you’re in crowded indoor spaces or around individuals at higher risk, wearing a mask can help prevent the spread of germs.
  4. Disinfect Surfaces: Regularly clean high-touch surfaces like doorknobs, phones, and countertops.
  5. Stay Home if You’re Sick: If you or your family members feel unwell, avoid going out and spreading germs to others.
  6. Boost Your Immune System: Maintain a healthy diet, stay hydrated, exercise regularly, and prioritize sleep.

Know When to Seek Help

If you or a loved one experience severe symptoms like difficulty breathing, chest pain, or confusion, seek medical attention immediately. Early intervention can prevent complications and improve recovery.

By taking these precautions, you can protect yourself and your loved ones from the seasonal surge of RSV and COVID-19. To stay ahead of your health this winter, schedule an appointment with your NOAH provider today. Together, we can keep you and our community safe and healthy!

Safe Disposal of Medications: De-clutter for the New Year

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As we settle into the New Year, it’s the perfect time to clean out not only our closets but also our medicine cabinets. Decluttering your medications is a great way to start fresh, ensuring your home is safer and more organized. Here’s why and how you can safely dispose of old medications and sharps.  

Why Safe Disposal Matters 

Sharps and medications that are expired or no longer needed can pose serious risks:  

  • Health Risks: Taking expired or unused medications can be dangerous, as they may not work effectively or could lead to harmful side effects.  
  • Accidental Exposure: Children, pets, or even adults can accidentally puncture themselves with needles or consume medications, leading to poisoning or other health emergencies.  
  • Environmental Concerns: Flushing medications down the toilet or throwing them in the trash can harm water supply and the environment.  

How to Safely Dispose of Medications  

Here are some simple and responsible ways to dispose of old medications:  

  1. Contact Your Pharmacy or Medical Office: Many large pharmacies have installed safe medication disposal kiosks in their store. Here you can check if there is a location available in your area. Please note that NOAH Health Centers do not currently provide medication disposal kiosks.
  2. Sharps Disposal: Proper disposal of needles and other sharps is essential for safety. Here you can enter your zip code to find the closest disposal site near you.
  3. City of Phoenix Police Department Drop Boxes: The following locations have medication disposal drop boxes for pills, patches, ointments, vitamins, samples, pet medications, and prescription drugs. 

Please note that needles, sharps, aerosols, inhalers, medical waste, lotions, liquid medicines, and thermometers are not permitted for drop off at these locations.

4. Dispose at Home (If No Other Option):  

Medications

  • Mix the medication with an unappealing substance like coffee grounds or kitty litter.  
  • Place the mixture in a sealed plastic bag and throw it in your household trash.  
  • Remove any personal information from prescription bottles before recycling them. 

Sharps

  • Find a puncture resistant container like an empty detergent bottle, peanut butter jar, or jumbo pretzel container – something you can throw away.
  • Place needles and syringes point-side down into the container leaving at least two inches of space from the top.
  • Use duct tape to tightly seal the container and to clearly label with “non-recyclable medical waste”.
  • Dispose of entire container in the TRASH – do not recycle.

Tips for Decluttering Your Medicine Cabinet  

  • Check Expiration Dates: Go through all your medications and toss anything that’s expired.  
  • Organize by Use: Arrange medications by type (e.g., daily use, first aid, occasional). 
  • Store Safely: Keep medications in a cool, dry place, away from children and pets.  

By safely disposing of old medications and organizing what you need, you’ll reduce clutter and create a healthier environment for yourself and your family.  

If you have questions about safely disposing of medications or need help deciding what to keep or discard, visit NOAH’s Pharmacy at Cholla Health Center or call 480-903-3560. Our pharmacists are ready to provide expert guidance and resources to support your health.

How Generic Medications Compare to Brand Names

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When it comes to managing your health, understanding your medication options can save you time, stress, and money. Generic medications are often a cost-effective alternative to brand-name drugs, but many patients wonder if they work as well or are as safe. The answer is yes! Here’s what you need to know about how generic medications compare to brand-name options and why they might be the right choice for you. 

What Makes Generic Medications Equivalent? 

Generic medications must meet strict FDA standards to be approved for use. They are designed to work in the same way and provide the same benefits as their brand-name equivalents. This means that they:  

  • Contain the same active ingredients.  
  • Are taken in the same form (e.g., tablet, capsule, liquid).  
  • Have the same strength, dosage, and safety profile.  
  • Perform the same way in the body.  

While the active ingredients are identical, some differences may exist in the inactive ingredients. These are substances like colors and flavorings that do not affect how the medication works but may account for variations in color or taste. Furthermore, trademark laws in the United States do not allow a generic drug to look exactly like other drugs already on the market, hence why the shape and overall appearance of the medicine might differ from its brand-name counterpart. 

Are Generics as Safe and Effective?

Yes! Generic medications are held to the same standards as brand-name drugs. Generic drugs are approved only after testing and review by the FDA to verify their safety, quality, and effectiveness. Many healthcare providers and pharmacists recommend generics as a reliable and affordable option for treating various conditions.  

Why Are Generic Medications Cheaper?  

One of the main differences between brand-name and generic drugs is the cost. Brand-name medications are typically more expensive because the original manufacturer invests heavily in research, development, and marketing. Once the patent expires, other manufacturers can produce generics, eliminating the need for these added expenses. This competition among manufacturers drives down the cost of generics by 80 to 85%, making them more affordable for patients.  

Who Benefits From Generics?

Generic medications can help almost everyone, but they’re especially helpful for certain groups. People with chronic conditions often need medications for a long time, and generics can make these treatments much more affordable. If you don’t have insurance or have limited coverage, generic options are a budget-friendly way to get the care you need. 

Families with several prescriptions also benefit because generics help keep costs manageable, making it easier to afford medications for everyone in the household.

At NOAH’s full-service pharmacy, we make it easy for you to get what you need at a reasonable price. Our pharmacy team can work with you and your healthcare provider to determine if a generic alternative is available and appropriate for your treatment. To speak with a member of our pharmacy team, stop by Cholla Health Center or call 480-903-3560. For your convenience, most medications are available for next day delivery to any NOAH Health Center location. 

The Science Behind Feeling Thankful This Thanksgiving

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Thanksgiving is the season of gratitude—a time to reflect on what we’re thankful for. But did you know that practicing gratitude is more than a feel-good tradition? Scientific research shows that being thankful can have profound effects on your mental and physical health.

How Gratitude Impacts Your Health

Gratitude isn’t just an emotion; it’s a practice that can significantly benefit your overall well-being. According to UCLA Health, regularly practicing gratitude has several health benefits including:

  • Mental Health Boost: Reduced symptoms of depression and anxiety. Gratitude activates the brain’s reward system, releasing dopamine and serotonin—two chemicals associated with happiness.
  • Improved Sleep: Studies show that gratitude can improve sleep quality, as reflecting on positive aspects of life reduces stress and promotes relaxation.
  • Heart Health: Gratitude has been associated with lower blood pressure and improved heart rate levels, both key indicators of cardiovascular health.
  • Stronger Immune System: Positive emotions like gratitude have been shown to boost the immune system, making you less prone to becoming sick.

Tips for a Grateful Thanksgiving

Here are simple ways to incorporate gratitude into your Thanksgiving celebrations and beyond:

  1. Gratitude Journaling: Encourage your family to write down three things they’re thankful for before dinner.
  2. Mindful Eating: Focus on the flavors, textures, and smells of your Thanksgiving meal.
  3. Thankful Walks: Take a family stroll after your meal and share what you’re grateful for—this is also a great way to aid digestion and get some light exercise.
  4. Volunteer Together: Helping others can promote feelings of gratitude and strengthen family bonds. Consider volunteering at a food bank or donating to a local charity this holiday season.

A Grateful Mindset for a Healthier You

This Thanksgiving, take a moment to pause and practice gratitude—not just for your loved ones but for your own health. A grateful mindset can lead to a healthier, happier life.

For more tips on staying healthy during the holiday season, schedule an appointment with your NOAH provider today.

Managing Your Child’s Diabetes During the Holidays

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The holiday season is a time for celebration with family and loved ones, but it can be challenging for children with type 1 or type 2 diabetes to manage their blood sugar levels. Changes in daily routines, special meals, and an abundance of new foods can lead to fluctuations in blood sugar. However, with a few mindful strategies, children can enjoy the holidays while staying healthy.

Here are some tips to help keep holiday eating fun and balanced:

  1. Follow the “MyPlate” Method: Encourage your child to fill half their plate with non-starchy vegetables, a quarter with lean protein, and a quarter with carbohydrates.
  2. Choose Non-Starchy Vegetables: During holiday meals, load up on options like broccoli, cauliflower, peppers, zucchini, Brussels sprouts, and asparagus.
  3. Carb Counting: Help your child keep track of carbohydrates to manage blood sugar levels and medications effectively. Work together as a team to monitor intake throughout the day.
  4. Don’t Force Finishing Meals: If your child takes more food than they can eat, don’t pressure them to finish everything.
  5. Sweets in Moderation: It’s okay for your child to have sweets, just aim for small portions and keep an eye on their overall intake.
  6. Monitor Blood Sugar Frequently: With holiday treats and activities, be sure to check your child’s blood sugar levels more often to stay on top of any changes.
  7. Stay Active: Incorporate physical activity, like a family walk or fun games, to help regulate blood sugar and keep everyone moving.

Most importantly, enjoy the holiday festivities together and don’t stress too much over perfect routines. The key is balance and enjoying the moment!

If you have questions about managing diabetes during the holidays, schedule an appointment with your NOAH provider today. Our team can connect you with one of NOAH’s in-house dietitians to create a personalized plan for navigating the holiday season with ease.

Caring for the Caregivers: Essential Tips for National Family Caregivers Month

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November is National Family Caregivers Month, a time to honor and support the millions of people who dedicate their time, energy, and compassion to caring for loved ones. Caregiving can be a rewarding but challenging responsibility, often leading to emotional and physical stress. Here are essential tips for caregivers to help balance their well-being with the demands of caregiving.

1. Prioritize Self-Care
Taking time for yourself each day is crucial. Simple activities like walking, reading, or meditating can recharge your energy and relieve stress, making you a stronger caregiver.

2. Seek Support Networks
Connecting with other caregivers can provide comfort and insights. Support groups, whether in person or online, offer a space to share experiences and gain encouragement from those who understand.

3. Set Boundaries and Delegate
Asking for help is not only okay—it’s essential. Family members, friends, or even hired aides can assist with caregiving tasks to prevent burnout and allow you to focus on your health.

4. Stay Organized
Tracking appointments, medications, and important information can relieve stress and ensure your loved one’s care is well-managed. Use a calendar, planner, or mobile app to stay organized.

5. Learn Stress-Relief Techniques
Practices like deep breathing, mindfulness, or gentle stretching exercises can help caregivers cope with daily challenges and support their emotional well-being.

6. Educate Yourself
Understanding your loved one’s condition empowers you to provide better care and reduces anxiety. Many health organizations offer educational resources tailored for caregivers.

7. Take Advantage of Respite Care
Respite care services provide temporary relief, allowing caregivers to take a much-needed break. Caring for yourself is essential to maintaining your ability to care for others.

8. Celebrate Small Wins
Caregiving is full of little victories, like a good day or a small improvement. Celebrating these moments adds positivity and keeps you motivated.

9. Focus on Nutrition and Rest
A nutritious diet and adequate sleep are crucial to maintaining your strength and resilience. By caring for your health, you’ll be better equipped to care for your loved one.

10. Consider Professional Guidance
If caregiving becomes overwhelming, speaking with a counselor or therapist can provide tools and support to manage the emotional demands.

These tips aim to support caregivers in finding balance, managing stress, and recognizing that taking care of themselves is as important as taking care of their loved ones. This November, let’s celebrate caregivers and offer them the resources and support they deserve.

Get Cooking with NOAH’s Must-Have Fall Cookbook!

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Fall is here, and what better way to embrace the season than with the irresistible flavors of NOAH’s Fall Cookbook? 🍂 Compiled by NOAH’s expert team of nutritionists, this cookbook is your go-to guide for cozy, healthful, and delicious meals that will warm your heart and satisfy your taste buds all year long.

From simple, tasty snacks to impressive sides, drinks, and desserts, the Fall Cookbook has it all! Whether you’re looking for quick and easy dishes or recipes that will take your culinary skills to the next level, this collection has something for everyone. Each recipe has been thoughtfully designed and adapted by our Registered Dietitian Nutritionists to be nutritious and bursting with flavor.

These recipes are perfect for everyone—from heart-health-conscious foodies and those managing diabetes to anyone who loves food that tastes amazing and nourishes the body. With NOAH’s Fall Cookbook, you’ll discover new favorites to make again and again.

Registered Dietitian Nutritionists at NOAH care about the food you eat, and how it tastes. That’s why each recipe has been thoughtfully created and adapted to be healthy, nutritious, and something you will enjoy eating. So whether you or a loved one are looking for fall flavors that support heart health or a diabetic-friendly diet, or you just love food and want it to taste good and be good for you, these recipes have you covered.

Get the NOAH Fall Cookbook

Get Your NOAH Fall Cookbook Today!
Cozy up with a homemade pumpkin spice latte, whip up a batch of pumpkin gnocchi, or enjoy the crunch of spiced pumpkin seeds. Whatever you’re craving, NOAH’s Fall Cookbook has it covered.

For personalized guidance or to make healthy eating even easier, reach out to NOAH’s nutrition services. Your health journey starts with delicious, healthy choices—download your copy of NOAH’s Fall Cookbook now! 🌟

If you have any questions about your healthy diet or ways to make changes, contact NOAH about our nutrition services.

Heart-Healthy Foods for November: Seasonal Choices to Boost Your Well-Being

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As we settle into November, the crisp fall air brings a delicious variety of seasonal foods that are not only comforting but also great for heart health. These foods are packed with nutrients that support cardiovascular wellness, making them perfect additions to your diet as we head into the colder months. Let’s take a look at some top heart-healthy choices for November!

1. Pumpkin

Pumpkin is more than just a festive decoration; it’s a heart-healthy superfood! Packed with fiber, potassium, and vitamin C, pumpkin helps lower blood pressure and cholesterol levels. Try adding pumpkin puree to soups, stews, or even smoothies to give your heart a healthy boost.

2. Sweet Potatoes

Sweet potatoes are rich in potassium and fiber, which contribute to heart health by helping to manage blood pressure and cholesterol. They’re also a great source of beta-carotene and vitamin C. Roast them as a side dish, add to salads, or make a warming sweet potato soup for a nutritious meal.

3. Dark Leafy Greens

Greens like kale, Swiss chard, and spinach are abundant in antioxidants, fiber, and heart-friendly vitamins like folate and potassium. Leafy greens help reduce blood pressure and lower the risk of heart disease. Add them to salads, and soups, or even blend them into a green smoothie.

4. Cranberries

Cranberries are full of antioxidants and polyphenols that support heart health by reducing inflammation and improving cholesterol levels. They’re also a great source of vitamin C. Enjoy them fresh, dried, or as a sauce alongside your favorite fall dishes.

5. Walnuts

Walnuts are loaded with omega-3 fatty acids, which are known to reduce blood pressure and inflammation. A handful of walnuts makes a perfect snack, or you can add them to salads, oatmeal, or baked goods for a tasty, heart-healthy crunch.

6. Apples

Apples are rich in soluble fiber, particularly pectin, which helps lower cholesterol levels. They also contain flavonoids that benefit heart health. Enjoy apples sliced with almond butter, in a hearty fall salad, or baked with a sprinkle of cinnamon for a warm treat.

Enjoying Heart-Healthy Choices This Fall

Adding these heart-healthy foods to your November menu can help you maintain cardiovascular health while enjoying the comforting flavors of the season. Need guidance on how to incorporate more of these nutritious choices into your diet? NOAH’s nutrition experts are here to help!

Schedule an appointment with a NOAH provider to learn more about heart-healthy eating.
📞 Call 480-882-4545 or visit our website to request an appointment.