Hydration Tips From Our Nutrition Experts

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There are many ways to maintain a healthy lifestyle, and that includes staying hydrated. Our experts share why hydration is so important to healthy living, how much water should be consumed daily, and the many ways to hydrate your body.

Why is water important?

  • Keeps body temperatures normal.
  • Improve brain function and mood.
  • Prevents constipation.
  • Gets rid of waste from the body in urine, sweat, and the digestive track.
  • Lubricates joints and protects your spinal cord and other tissues.

How much should you drink?

That’s not as simple of a question as it sounds. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is 3.7 liters (125 oz.) for adult men and 2.7 liters (93 oz.) for adult women. All beverages (even coffee and tea) count as fluids, and plenty of foods are good sources of fluids, like fruits, vegetables, and soups. The common wisdom of 8 cups of water a day (64 oz.) is a great place to start!

When do you need more water?

In general, you need more water when you lose more water by sweating or by your digestive track.

  • During hotter months
  • More physically active
  • Running a fever
  • Having diarrhea or vomiting

How can you tell if you’re not drinking enough?

You may have one or more of the signs below if you need more water:

  • Thirst
  • Darker than light-yellow urine
  • Dizziness or headaches
  • Muscle cramps or fatigue

Tips for getting enough water?

  • Carry a water bottle. Try freezing one overnight for ice-cold water all day.
  • For a little extra flavor, add something! Lemon, lime, mango, mint, cucumber, strawberry, melon, jalapeno or a low/no calorie flavoring can enhance the taste of water.
  • Have a glass of water with meals before, after, and during exercise.
  • Still having trouble remembering? Try an app! There are free phone apps that will help you set goals and send you reminders to keep you on track.
  • Snack on watermelon, cucumbers, other water-rich fruits and vegetables or reduced-fat yogurt. You’ll benefit from the extra fluid and healthy nutrients.
  • Use a large water container such as 1 gallon (128 oz.) and mark off times to indicate how low the water level should be at different points in the day such as 12 p.m., 4 p.m., and 8 p.m.
  • Place water bottles or cups in different areas of the home or office where you spend a lot of time, such as the chair you usually read in. These can serve as a physical reminder to drink more.

Looking to increase your water intake? Book an appointment with our nutrition experts to get the assistance you need.

The Legacy of Cesar Chavez

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Cesar Chavez, born in 1927 in Yuma, Arizona, became a well-known figure in the struggle for fair treatment and improved working conditions for farmworkers. Growing up in a migrant farmworker family, he understood the hardships endured in the agricultural labor sector. Driven by his belief that all workers deserve fair pay, Chavez dedicated his life to effecting change.

Founding the United Farm Workers Union

In 1962, Chavez co-founded the United Farm Workers (UFW) union, an organization aimed to advocate for farmworkers’ rights across the United States. Using tactics such as strikes, boycotts, and marches, he successfully raised awareness about the challenges faced by agricultural laborers. Through peaceful protests and nonviolent resistance, Chavez inspired millions to join the fight for equality and justice.

Legacy of Change

Chavez’s efforts resulted in significant improvements in farmworkers’ lives, including better wages, safer working conditions, and the right to organize. His legacy continues to inspire individuals worldwide.

Cesar Chavez Day: A Federal Holiday

On March 31, 2014, Cesar Chavez Day was officially recognized as a federal holiday in the United States, in honor of the birthday of Chavez. This day serves as a reminder of Chavez’s vision and legacy, and serves as day for reflection, education, and community service. It encourages individuals to carry forward the pursuit of a more just and equal society, where every worker is treated with dignity and respect.

Celebrating Cesar Chavez Day is not only a tribute to his legacy but also an acknowledgment of the diverse communities we serve at our health centers. Our community includes individuals from various backgrounds, each with their own unique struggles and desires. Recognizing this day allows us to honor Chavez’s commitment to justice and equality while also reinforcing NOAH’s dedication to providing healthcare services that address the diverse needs of each one of our community members.

Swinging into Spring – How to Keep Your Allergies in Check

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Spring is here, and in Arizona, that means it’s not just spring training season – it’s also the peak of allergy season! As the desert comes to life again, pollen levels soar, and allergy sufferers find themselves sneezing and sniffling more than usual. With these tips, we’re helping to keep your allergies in check so that you can enjoy everything this beautiful season has to offer – both on and off the field.

Know Your Opponent

From February to June, allergy sufferers in Arizona face their toughest opponent: high pollen counts and windy conditions. The biggest rivals? Trees like ash, mesquite, mulberry, cottonwood, oak, olive, and various grasses. These sneeze-inducing elements can be tough opponents during springtime, but with the right game plan, you can step up to the plate and hit a home run against them.

Defensive Plays

Preventing allergies is all about defense. Here are some key strategies to keep those pesky allergens at bay:

  • Keep windows and doors closed – limiting outdoor air can significantly reduce pollen exposure indoors.
  • Use air purifiers – these devices help trap allergens, making the air cleaner and safer to breathe.
  • Wash bedding and clothing regularly – pollen can cling to fabrics, so frequent washing can help to remove potential allergens.
  • Vacuum and dust often – dusting and vacuuming regularly can prevent allergens from settling in your home.
  • Take off your shoes and socks – leave your shoes and socks at the door to prevent tracking pollen throughout your home.
  • Pollen Forecast – websites like Pollen.com can help allergy sufferers stay updated on the daily pollen forecast in their area.

Offensive Strategies

When allergies strike, it’s time to go on the offensive. Prevention medications and strategies that are often used to alleviate allergy symptoms are:

  • Over-the-counter (OTC) antihistamines – these medications can help relieve sneezing, itching, and nasal congestion.
  • Nasal corticosteroids – nasal sprays help to reduce inflammation and provide long-term relief from allergy symptoms.
  • Decongestants – decongestant medications can help to alleviate nasal congestion and sinus pressure.
  • Eye drops – if your allergies affect your eyes, over-the-counter eye drops can provide relief from itching and redness.
  • Natural remedies – some people find relief from allergies through natural remedies like saline nasal rinses or herbal supplements. 

All-Star Treatment

If you suspect you or your loved one is suffering from allergies, schedule an appointment with your NOAH medical provider. Our team can help identify the issue, provide relief, and refer you to an allergist if necessary.

Help and Support for Eating Disorders

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The earlier an eating disorder is detected, the better the chance for recovery. It’s important to be familiar with the signs and symptoms of disordered eating. The first step towards positive changes is to recognize disordered eating behaviors. The second step is to reach out and tell someone that you trust. You can tell a close friend, family member, or a healthcare professional. Starting this conversation can be challenging, but you’re doing the right thing by asking for help and support and you should be proud of yourself.

Resources

The National Eating Disorders Association (NEDA) website offers a screening tool to determine if it’s time to seek professional help for an eating disorder.

For support, resources, and treatment options, individuals can contact the Helpline at (800) 931-2237. NEDA provides online forums accessible 24/7 for individuals and loved ones seeking to connect and communicate about the eating disorder recovery process. Additionally, they offer a support group finder to locate in-person and online support groups.

Managing an eating disorder requires a multidisciplinary approach involving a medical doctor, therapist, family members, and a Registered Dietitian Nutritionist (RDN). How can a Registered Dietitian help? Nutrition counseling is essential, and an RDN can assist individuals in challenging distorted thoughts about:

  • Body image and weight.
  • Exploring emotions and fears related to food and hunger.
  • Achieving goals without fear of judgment.

It’s important to have a strong support system when recovering from an eating disorder. Schedule an appointment with your NOAH provider to help you make and stick to healthy habits.

Honoring Black History in our Healthcare: Understanding the Tuskegee Study

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NOAH is proud to share and honor Black History Month with articles of just a few of the important, impactful, and life-saving stories of Black history and healthcare in America. One of our primary goals at NOAH is ensure quality healthcare for every member of our community. It is well-established that blacks and other minority groups in the U.S. experience more illness, worse outcomes, and premature death compared with whites. To change that, we will look at where we have been, what we have accomplished, and how we will collectively achieve these goals.

Understanding the Tuskegee Study

Frequently cited as one of the original causes of mistrust and discord between the African American community and the U.S. Department of Health and its branches is the “Tuskegee Study of Untreated Syphilis in the Negro Male.” This study was intended to examine the progression of syphilis in humans. After the promise of free medical care, 600 Black men in Alabama registered for the study in 1932. The details of the study were not disclosed to the men who registered. Of the 600 participants, 399 had the disease while the remaining 201 served as the control group.

Researchers only told the men they were being treated for “bad blood,” a local term used during that time to describe several different ailments. However, the men in the study were all given a placebo (a pill or treatment with no medical effect) such as aspirin and mineral supplements. Healthcare workers continued to monitor the participants and provide ineffective treatments. Although the study was intended to be six months, it continued for 40 years. The men suffering from the disease continued to receive placebos, even after penicillin became an effective treatment for syphilis in 1947, 15 years into the study.

The men in the study paid the ultimate price of blindness, insanity, and death as their disease progressed unnecessarily for the sake of scientific analysis. Later research found nothing to show the men were given the option to leave the study once effective treatment had become available.

In the mid-1960’s, Peter Buxton, a venereal disease investigator raised concerns about the ethics of “The Tuskegee Syphilis Study” as it became known, and a committee was formed to review it. Ultimately, the committee elected to allow the experiment to continue, and recommended concluding only once all participants had died, autopsies had been performed, and the data analyzed.

Buxton decided to leak the story. He sent the information to Associated Press reporter Jean Heller, who published the findings. When the story broke in 1972, it was met with public outrage. By that time, 128 participants had died from the disease or related complications, while at least 40 spouses had been infected, and 19 children had contracted syphilis in-utero. After the conclusion of Congressional hearings, the living participants and their families collectively reached an out-of-court settlement of $9 million, and new guidelines were issued to protect future participants of human studies. As part of the settlement, the U.S. government promised participants (later extended to spouses and their offspring) lifetime medical benefits offered through the Tuskegee Health Benefit Program.

Although the government has attempted to make amends, including an apology from President Bill Clinton in 1997, suspicion of the government and healthcare services continue to plague the Black community. Even with the COVID-19 vaccine in 2021 there is still caution, distrust, and wariness as a result of events in our history like “The Tuskegee Syphilis Study” and other disparities in healthcare for Black Americans.

To learn more, watch The Tuskegee Study video by Black History in Two Minutes or read The Tuskegee Study Timeline by the CDC.  

Read our other Black History Month snapshots:

Understanding the Tuskegee Study

The Lasting Impact of Henrietta Lacks

Enslaved Women and Modern Gynecology

Honoring Black History Month: Dr. Charles Richard Drew

Honoring Black History Month: Dr. Daniel Hale Williams

Honoring Black History Month: Dr. Kizzmekia Corbett

Honoring Black History Month: Dr. Alexa Irene Canady

Honoring Black History Month: Dr. James Durham

Honoring Black History Month: Dr. Rebecca Lee Crumpler

Honoring Black History Month: Dr. Louis T. Wright

Does The Big Game Come With A Big Risk?

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Football Season is in full swing, with the Kansas City Chiefs and San Francisco 49ers 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?

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.

Furthermore, a study from the Canadian Journal of Cardiology found that while tuning into a hockey game, TV viewers’ heart rates increased by an average of 75%, and game attendees’ heart rates increased by 110%, the equivalent to heart rate seen during moderate-to-vigorous exercise.

However, most individuals watching sports are just fine. Dr. Robert Kloner, director of cardiovascular research at Huntington Medical Research suggests being aware of symptoms of chest pain or pressure, shortness of breath, palpitations, feelings of lightheadedness or dizziness, or passing out during the big 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. Game on!

Advice to Living a Heart-Healthy Life

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February is American Heart Month, so let’s raise awareness and support for heart health in the fight against heart disease!

According to the American Heart Association, heart disease is the number one killer in the United States, and it is the leading cause of death worldwide. There are many risk factors that impact your chances of having heart disease. The National Institutes of Health (NIH) states that preventing heart disease starts with knowing what your risk factors are and what you can do to lower them.

Some risk factors for heart disease include:

  • high blood pressure
  • high blood cholesterol
  • obesity
  • diabetes
  • smoking
  • lack of physical activity
  • unhealthy eating behaviors

These risk factors can be managed or changed. Some risk factors that cannot be changed include age, sex, and family history of heart disease.

If you have any questions or concerns about potential risk factors, please check with your NOAH healthcare provider!

Nutrition can impact your heart health

Heart disease is often preventable when people make healthy changes, including diet and how much activity or exercise they get. Living a heart-healthy life means knowing your risk factors and making good choices to protect your heart and stay healthy. Here are some heart-healthy nutrition and exercise tips:

  • Choose heart-healthy foods and eat a diet that is balanced with whole grains, fruits and vegetables, and lean protein sources.
    • Try to have at least half of your grain intake come from whole grains such as 100% whole wheat bread, oatmeal, brown rice, and quinoa.
    • Aim for 1-2 cups of fruit daily
    • Aim for 1-3 cups of vegetables daily
  • Choose fat-free or low-fat dairy products when having milk, cheese, or yogurt.

Foods to enjoy

  • Lean meats such as 95% lean ground beef or pork tenderloin, or skinless chicken or turkey (limit red meats to one time per week)
    • Fish such as salmon and tuna (try to eat fish as least once per week)
    • Eggs
    • Nuts, seeds, tofu, tempeh, edamame
    • Legumes such as beans, lentils, and chickpeas
  • Incorporate foods that are high in monounsaturated and polyunsaturated fats (good fats):
    • Olive oil or avocado oil
    • Fish and seafood
    • Nuts and seeds
    • Nut and seed butters
    • Avocados

Foods to limit

  • Limit high sodium foods. Adults and children 14+ should eat less than 2,300 mg of sodium daily.
    • Read food labels and choose foods that are lower in sodium. Look for low sodium, reduced sodium, or no salt added on the food label.
    • Choose fresh, whole foods whenever possible and try to avoid processed foods such as frozen meals.
    • Avoid the saltshaker and flavor foods with herbs and spices instead.
  • Limit saturated fats.
    • Saturated fat is usually found in animal-based proteins such as fatty beef, pork, and chicken skin.
    • It is also found in full-fat dairy products such as whole milk.
    • Butter, lard, coconut and palm oils also contain saturated fats (replace with olive oil).
  • Avoid trans fats.
    • Trans fats can be found in margarine, shortening, processed sweets, baked goods, and some fried foods.
    • Avoid foods with “partially hydrogenated oil” on the ingredient list such as cookies, pastries, baked goods, biscuits, crackers, and frozen dinners.
  • Limit foods that are high in added sugars
    • Sugar-sweetened drinks such as soda, fruit juice, sweetened coffees, and energy drinks
    • Sweets and desserts
  • Limit Alcohol

Registered Dietitian Nutritionists provide nutritional care and guidance for patients with nutrition-related conditions like diabetes and pre-diabetes, cardiovascular disease, weight management, digestive issues, food allergies, and more.

If you have any nutrition questions or need help developing a heart healthy diet plan, please reach out to one of the dietitians here at NOAH and make an appointment today!

The Importance of Well-Child Checks

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Well-child checks or well-child visits are crucial for healthy development among children. These specific examinations are designed to monitor a child’s growth, development, and overall well-being and recommended by the American Academy of Pediatrics at one, two, four, six, nine, 12, 15, 18, 24, and 30 months followed by yearly visits through age 21. These preventive visits are usually not combined with another type of visit to allow plenty of time for reviewing topics like:

Monitoring Growth and Development

Your healthcare provider will asses your child’s physical growth, motor skills, cognitive development, and language abilities. By tracking these milestones, doctors can identify any issues early on.

Vaccinations and Immunizations

Vaccines and immunizations are often administered during these appointments, to ensure that your child is up-to-date to protect from preventable diseases.

Nutritional Guidance

Your provider may also offer guidance on nutrition practices, such as the introduction of solid foods and maintaining a balanced diet.

Behavioral and Emotional Well-Being

Your healthcare provider will inquire about your child’s behavior, emotions, and social interactions. Identifying any signs of developmental or behavioral concerns allows for early intervention and support.

Parental Guidance and Education

Well-child checks provide an opportunity for parents to ask questions, seek guidance, and receive education on how to best support the growth of their child.

Why Well-Child Checks Matter

Well-child checks play a crucial role in early detection of potential health or developmental concerns, allowing for intervention and treatment. Additionally, these routine examinations build a relationship between the child, parents, and healthcare provider, establishing a medical home that provides consistent care.

Keeping vaccinations current and addressing health and developmental issues help to diminish the risk of specific diseases and illness. Lastly, parents benefit from valuable support and education, empowering them to make well-informed decisions regarding their child’s health and well-being.

Request a well-child check appointment with a NOAH provider here.

La importancia de los controles de niño sano

Los controles o visitas de rutina son cruciales para el desarrollo saludable de los niños. Estos exámenes específicos están diseñados para monitorear el crecimiento, el desarrollo y el bienestar general de un niño y son recomendados por la Academia Estadounidense de Pediatría al uno, dos, cuatro, seis, nueve, 12, 15, 18, 24 y 30 meses, seguidos de visitas anuales hasta los 21 años. Por lo general, estas visitas preventivas no se combinan con otro tipo de visita para tener suficiente tiempo para revisar temas como:

Seguimiento del crecimiento y el desarrollo

Su proveedor de atención médica evaluará el crecimiento físico, las habilidades motoras, el desarrollo cognitivo y las habilidades del lenguaje de su hijo. Mediante el seguimiento de estos hitos, los médicos pueden identificar cualquier problema desde el principio.

Vacunas e inmunizaciones

Las vacunas y las vacunas a menudo se administran durante estas citas, para asegurar que su hijo esté actualizado para protegerse de enfermedades prevenibles.

Orientación nutricional

Su proveedor también puede ofrecer orientación sobre las prácticas de nutrición, como la introducción de alimentos sólidos y el mantenimiento de una dieta equilibrada.

Bienestar conductual y emocional

Su proveedor de atención médica le preguntará sobre el comportamiento, las emociones y las interacciones sociales de su hijo. La identificación de cualquier signo de problemas de desarrollo o de comportamiento permite la intervención temprana y el apoyo.

Orientación y educación de los padres

Los chequeos para niños bien proveen una oportunidad para que los padres hagan preguntas, busquen orientación y reciban educación sobre cómo apoyar mejor el crecimiento de su hijo.

Por qué importan los cheques de bienestar infantil

Los controles de niño sano desempeñan un papel crucial en la detección temprana de posibles problemas de salud o desarrollo, lo que permite la intervención y el tratamiento. Además, estos exámenes de rutina construyen una relación entre el niño, los padres y el proveedor de atención médica, estableciendo un hogar médico que brinda atención constante.

Mantener las vacunas al día y abordar los problemas de salud y desarrollo ayuda a disminuir el riesgo de enfermedades y enfermedades específicas. Por último, los padres se benefician de un valioso apoyo y educación, lo que les permite tomar decisiones bien informadas sobre la salud y el bienestar de sus hijos.

Solicite una cita de cheque para niños sanos con un proveedor de NOAH aquí.

Save the Date for NOAHfest!

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The much-anticipated NOAHfest is making a comeback!

In 2023, NOAH hosted its inaugural NOAHfest, a huge success that brought together over 200 friends and family members of NOAH to celebrate the inauguration of the new Cholla Health Center. The overwhelmingly positive feedback we received inspired us to bring this joyous event back for a second edition in 2024!

Get ready to save the date for the upcoming second NOAHfest Carnival and Health Fair at our Cholla Health Center on Saturday, March 2, from 10 a.m. to 2 p.m. This vibrant community affair is free and open to all, featuring an array of engaging activities that’s guaranteed to bring fun to the whole family. Including inflatable and tabletop games, arts and crafts, giveaways, interactive photo opportunities, and much more!

Plus, all attendees who complete a visit to our health care screening stations during the event will be rewarded with a special gift – an adult and/or child NOAH family resource kit. These kits are stocked with essential supplies and treats to enhance the health and well-being of both you and your loved ones.

This is an event you won’t want to miss!

Nurture Your Well-Being in 2024

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As we step into the promising year of 2024, there’s no better time to prioritize your well-being. At NOAH, we understand that a healthy life encompasses not just physical health, but also emotional and mental wellness. Let’s explore how NOAH’s healthcare services can lead you on a path of self-care and well-being in the upcoming year. 

Community Resources

Begin your well-being journey by utilizing the services offered by our community resources team. Our dedicated specialists assist you in enrolling in programs like AHCCCS Medical Assistance, the NOAH Discount Program, SNAP, KidsCare, Health Insurance Marketplace, TANF, and the Medicare Savings Program. Building this foundation ensures that you have the support needed for a healthy lifestyle.

Counseling

In 2024, prioritize your emotional health with NOAH’s counseling services. Whether you’re navigating life transitions, dealing with anxiety or depression, or seeking support for family challenges, our counselors are here to guide you. Take steps towards emotional resilience, make healthier lifestyle changes, cope with grief, and rediscover a life that is meaningful to you.

Dental

Kickstart the new year with a radiant smile by prioritizing your dental health. NOAH’s dental team is dedicated to creating a comfortable environment for preventive, emergency, and restorative treatments. For children, our focus on dental education and prevention ensures a foundation for a lifetime of good oral health.

Family and Internal Medicine

Your journey to well-being involves comprehensive care for every age group. NOAH’s family medicine services cater to infants, children, adults, and seniors. Our team, including family practice physicians, nurse practitioners, and physician assistants, are committed to addressing diverse healthcare needs. For adults, our internal medicine staff offers expert care for both acute illnesses and chronic conditions.

Nutrition

Focus on your nutrition in the new year. NOAH’s nutrition services, led by registered dietitians, provide comprehensive care for nutrition-related conditions. Whether it’s managing diabetes, cardiovascular health, weight, or addressing general nutrition concerns, our services guide you towards a balanced and nourishing lifestyle. Referrals are accepted from physicians, physician assistants, and other qualified health care professionals. 

Pediatrics

Ensuring the year-round well-being of your children is essential for parents. NOAH offers a range of pediatric services, from well-child visits to vaccinations and acute care. Our pediatric providers work with parents to choose the best path for their child’s overall health and wellness.

Pharmacy

Simplify your healthcare journey by utilizing NOAH’s full-service pharmacy. Open to both NOAH patients and community members, our pharmacy services enhance our integrated model of care. With our pharmacy, conveniently access medications and facilitate communication throughout your treatment process.

Psychiatry

Prioritize mental wellness in the new year with NOAH’s psychiatry services. Our specialized providers focus on the diagnosis, treatment, and prevention of mental, emotional, and behavioral disorders. By addressing both mental and physical aspects, our psychiatric services empower you to live a healthier and happier life.

As you embark on the journey of 2024, let NOAH be your partner in nurturing your well-being. Our healthcare services are designed to support your well-being every step of the way. Take intentional steps towards self-care, and let the new year be a chapter of well-being, growth, and flourishing health.

For more information, click on the service links above or request an appointment here.