Generally, more research is needed about how diet relates to gut health but we know that over time processed and packaged foods can have an inflammatory effect. Sometimes they even lead to the leakage of inflammatory food antigens from the gut can into the bloodstream.
**Content:**  Have you and your doctor talked about “food as medicine” lately? Maybe not, so okay — I’ll make this my chance to tell you about my patient Irma. **While we’re here, let’s also talk over a swimming lesson that you’d do well to avoid.** Irma (not her real name) is a health worker, a friendly wife and mom in her early 50s. She has rheumatoid arthritis that can generate achey, swollen knees, wrists, and hands. Her rheumatologist had prescribed two medicines that were of some help, but she was hoping to avoid them — and their side effects — when possible, and to feel better. This kind of arthritis is made worse by a more general clinical picture of inflammation. That, in turn, can be affected by diet, and we can be thoughtful on how we use food to support our bodies while managing a medical condition. Irma’s habits were pretty good. She doesn’t order out a lot, usually eats at home. But, it turns out, she has a sweet tooth, and she also ate quite a lot of refined, packaged food products: white bread, pastries, breakfast cereals, waffles. We have to work along with prescribed medical treatment, but **rather than reaching into the medicine cabinet again as a next step, we talked about what’s in the refrigerator.** Generally, more research is needed about how diet relates to gut health, and specifically, how diet influences rheumatoid arthritis. But we know that over time those processed, packaged foods can have an inflammatory effect. Sometimes they even lead to the leakage of inflammatory food antigens from the gut can into the bloodstream. My Rx: fewer starches and carbs and bready foods, and a lot more fruits and green vegetables. Sometimes foods rich in omega 3 fatty acids can help this condition, too, along with foods that have anti-inflammatory properties, like turmeric and ginger. Changing these habits takes time and focus. Therapeutic diets are short-term and the goal is finding a long-term sustainable plan for managing this kind of chronic disease. **But Irma’s symptoms over almost a year improved so much that her doctor canceled one of her meds and reduced the dosage of the other one.** Now she takes regular walks of a half-hour or more, and more movement leads to an even happier body. The medication is an important aid, but the dietary changes have worked well. As a recent [Howard University study](https://academic.oup.com/cdn/article/3/Supplement_1/nzz051.P04-021-19/5517891) points out, diet can seriously affect a range of chronic disease risk factors and outcomes among African-Americans with either pre-diabetes, type 2 diabetes, high blood pressure, elevated cholesterol levels, obesity or a combination of these disorders. But despite “overwhelming evidence” demonstrating the impact of diet on health, [**many medical schools don’t require that students take basic nutrition courses.** ](https://www.nutritioninsight.com/news/rampant-nutrition-misinformation-undermines-food-as-medicine-movement-flags-report.html)That’s one source of trouble. Another is **that unwelcome swim I mentioned, in the Sea of Misinformation on the internet.** You can even find the “waffles diet” online? C’mon now! At least 60 percent of U.S. consumers use the internet for medical information, according to [another comprehensive study](https://www.nycfoodpolicy.org/food-as-medicine-review-and-report-how-food-and-diet-impact-the-treatment-of-disease/) released last spring. On the web, “baseless trends and sensationalist news create opportunities for misinformation to proliferate,” the study concludes. Listen to your physician, not your Twitter feed, for what you need. When making decisions about our health, it’s important to reach into the refrigerator, not just the medicine cabinet. As a a primary care physician, [Dr. Valerie Pershad](https://wellcomemd.com/atlanta-georgia-dr-valerie-pershad), has significant experience in a wide array of acute and chronic medical conditions, including working as a hospitalist during the COVID-19 pandemic. She has now shifted her focus to include a preventative and restorative approach to her patients’ care. Dr. Pershad is board certified by the American Board of Internal Medicine and the Institute of Functional Medicine. She completed medical school at the George Washington University in Washington, DC and completed residency in internal medicine at North Shore University Hospital and Long Island Jewish Medical Center. She is an internal medicine physician, and she also practices functional medicine, an area of medicine that focuses specifically on how and why disease occurs for each individual and allows for a personalized treatment plan.  **Categories:** Blog Article, News Article --- ### [Practical Ways to Improve Your Mental Well-Being](https://wellcomemd.com/tips-for-improving-mental-health/) **Published:** May 17, 2021 **Author:** WellcomeMD **Excerpt:**It’s no secret that the COVID-19 pandemic has taken a toll on the mental health of many. We’ve all had to adjust to a new and frequently changing “normal,” which greatly impacts our mental health – whether we realize it or not.
Everyone faces challenges that affect their mental health, and one in five people will experience a diagnosable mental health condition during their lifetime. In recognition of Mental Health Awareness Month, WellcomeMD physicians share resources and practical tips for managing your mental health.
**Content:** It’s no secret that the COVID-19 pandemic has taken a toll on the mental health of many. We’ve all had to adjust to a new and frequently changing “normal,” which greatly impacts our mental health – whether we realize it or not. Everyone faces challenges that affect their mental health, and one in five people will experience a diagnosable mental health condition during their lifetime. In recognition of Mental Health Awareness Month, WellcomeMD physicians share resources and practical tips for managing your mental health below. ## Connect with Others Creating and maintaining strong relationships with others offers an incredible emotional benefit. Solid social support can help you in times of stress and lift you up when you’re feeling down. Even if you prefer spending time alone, it’s important to identify and fuel relationships with key individuals who comprise your support network. You could try volunteering, which connects you with others who share your passion for a similar cause. Plus, volunteering has the added benefit of making a difference in a meaningful way, which can also do wonders for your psyche. ## Go Off the Grid Screen time affects us more than we realize. You’ve likely heard the recommendation to avoid electronics close to bedtime, which is sage advice. But too much screen time overall can also have a negative impact on our mental health. It’s easy to be distracted by news updates and social media alerts; after all, we live in a society where constant motion is praised and the fear of missing out is all too real. But if we never take a break, we’re bound to burn out. Consider taking an electronic-free day where you aren’t constantly inundated with alerts or messages. If a full day isn’t practical, set aside a shorter period of time each day during which you are completely disconnected from phone, email, and social media. Instead of scrolling through your phone, spend this time with your family, your pet, or even just with yourself. Disconnecting from devices allows us to focus on face-to-face interactions and be more present with the here and now. ## Prioritize Your Physical Health ***Get Moving***: Your mental and physical health are very much connected. Engaging in regular physical activity not only helps your body stay healthy, but it can also reduce stress and improve your mood. Some studies even show that exercise can be as effective as medication in helping to treat depression symptoms. ***Eat well***: Beyond affecting your waistline, nutrition also influences how you feel. Eating a balanced diet of fruits and vegetables, lean protein, whole grains, and healthy fats can give you more energy, boost your immune system, lift your mood, and lessen feelings of stress. ***Make sure to sleep***: It can be tempting to deprioritize sleep in favor of checking items off of your to-do list or binge-watching your favorite tv show. However, the benefits of consistently getting enough sleep can’t be understated. Solid sleep – eight hours for most adults – can improve your memory, reduce feelings of stress, and lower your obesity risk. ***Talk to your Doctor about the mind-gut connection***: The health of your gut microbiome – the microorganisms living in the human gut – is linked to emotional well-being. Studies show a correlation between gut health and anxiety and depression, with evidence that taking probiotics can positively impact emotional behavior. At WellcomeMD, we use advanced labs to better understand your gut microbiome and help you make informed nutritional and lifestyle decisions. ## Learn to Say “No” With the multitude of responsibilities millions of Americans face every day – like work, bills, childcare, cooking, shopping, cleaning – it’s easy to feel overwhelmed. We’re often confronted with more to-dos than time in which to do them. Learning to say “No” can be a game-changer for shrinking your to-do list, loosening your schedule, and, ultimately, reducing your stress. Although it’s tempting to accept every social invitation, work request, and favor that comes your way, let yourself decline every now and then. ## Practice Relaxation Techniques Relaxation isn’t only about calming an overactive mind; it can also lessen the effects of stress on your mind and body. Many relaxation methods enable you to be fully engaged in the present moment, allowing you to let go – even if temporarily – of nagging thoughts and frustrations. Soothing techniques to try at home include deep breathing, visualization exercises, mindfulness practice, journaling, and yoga. If you find yourself reverting to your stressful state, try to refocus and start again. Remember that relaxation techniques take practice and the positive benefits often come with patience. ## Consider Your Environment We often underestimate the way our environment affects us. But if you think about it, it makes sense that the places where we spend the most time can significantly impact our well-being. Everything in our environment, from the aesthetics to the temperature to the people, can impact the way we feel. Lack of sunlight, for example, can lead to depression and anxiety, particularly during the winter. Spending time outside can do wonders for your mental health no matter the season. Evidence suggests that being outside as little as 15-20 minutes each day and connecting with the earth helps to alleviate mental fatigue and boost your mood. Humans also have a predisposition to be soothed by bodies of water. Studies have shown that being near, in, or under water lowers stress and anxiety and increases overall happiness. Evaluate your environment and if you identify toxic elements, try to make changes where possible. ## Talk to Someone Whether it’s a trusted friend or a trained professional, talk to someone about how you’re feeling. After all, seeking help is a sign of strength, not weakness. Online counseling platforms like [BetterHelp](https://www.betterhelp.com/) can connect you with a licensed therapist virtually. Some employers even offer Employee Assistance Programs (EAPs) that include a limited number of free counseling sessions. Therapy doesn’t have to be reserved for a crisis, either. Talking to someone regularly can prove beneficial for the ups and downs of everyday life as well. Regardless of how or from whom you seek support, it’s important to remember that you’re not alone. \*\*\*If you feel like you may harm yourself or others, please call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or use the [Live Online Chat](https://suicidepreventionlifeline.org/chat/) to speak with someone who can help.\*\*\* **Categories:** Blog Article, News Article **Tags:** anxiety, depression, mental health, mental health awareness, optimal health, stress --- ### [Stay Safe While States Reopen](https://wellcomemd.com/stay-safe-while-states-reopen/) **Published:** May 22, 2020 **Author:** WellcomeMD **Excerpt:**As states being to reopen, it is important that we err on the side of caution while we try to bring back the "old normal" into our lives. Although exciting, the coronavirus has not disappeared. We must make sure we are still being responsible and protecting ourselves and those around us.
**Content:** As states being to reopen, it is important that we err on the side of caution while we try to bring back the “old normal” into our lives. Although exciting, the coronavirus has not disappeared. We must make sure we are still being responsible and protecting ourselves and those around us. How can we make sure we are staying protected and protecting others? One way is to continue wearing cloth face masks in public places and practicing social/physical distancing. The premise behind wearing masks is to protect others around you if you have the virus but are not showing any symptoms. Before putting on your mask, wash your hands with soap and water for 20 seconds. When putting on your mask, sure to cover your nose and mouth before you fasten it. If you have a mask with a blue side and white side, be sure to have the blue side is facing out and the white, filtered side is facing you. Wearing masks and staying at least 6 feet apart from others will limit your chances of coming in contact with the virus. Although gloves protect your hands from touching surfaces directly, it is advised to instead wash or sanitize between trips rather than wearing the same pair of gloves from place to place. This could lead to cross-contamination if your gloves touched an infected surface prior to you touching another surface. Another way to stay protected while protecting others is to follow the state and local business guidelines. Each state has different protocols for reopening, so be sure to go over them before going out or traveling. By following these guidelines, our “new normal” can hopefully become old news in no time. **Categories:** Blog Article, News Article **Tags:** COVID-19, Masks, Social Distancing --- ### [Your genetics hold valuable insight into your response to diet, exercise, sleep, and stress](https://wellcomemd.com/2020-2-24-insight-on-genetics-and-the-future-of-medicine/) **Published:** March 11, 2020 **Author:** WellcomeMD **Excerpt:**WellcomeMD’s genetic fitness and nutrition assessment gives patients insight into their optimal diet and exercise regimes as well as how their genetics impact their sleep and stress. Our proactive, preventative style dives deep into individualized medicine to make sure our patients are receiving the care that works specifically for them based on the results of this advanced genetic assessment.
**Content:**  Throughout my years of practicing medicine, I have always embraced advancements in patient care and new technology in my commitment to helping my patients reach their health goals. One of the latest tools I have had the privilege to incorporate into my practice at WellcomeMD is a genetic fitness and nutrition assessment. This testing, a first of its kind in the Charlotte area, has given my patients **insight into their optimal diet and exercise regimes as well as how their genetics impact their sleep and stress**. I am so committed to the value of these tests that I have personally participated in the program in order to understand my own results and improve my ability to counsel my patients, ensuring they will receive the maximum benefit. I found out many interesting things when I got my test results back. I initially thought that I would have issues with carbs, but rather I had a low sensitivity to carbs as well as saturated fats. Therefore, it was more about the amounts of food rather than the types of foods. For fitness, I have a 50/50 split on endurance and strength. I had been previously doing mostly aerobic exercise with minimal to no strength training. After seeing these results, I have added more strength and resistance training to my regimen. This assessment also offers valuable insight into sleep, stress, bone mineral density and obesity. A full report allows my team and I to counsel our patients on how to optimize and prioritize changes in their life in order to reach optimal health. We create a **physician-led health plan tailored to each individual’s needs** and then provide them with unlimited access to a health coach. We truly have the time, team and tools you need to see your health journal through from the beginning and track your progress along the way. At WellcomeMD, our **proactive, preventative style dives deep into individualized medicine** to make sure our patients are receiving the care that works specifically for them based on the results of this advanced genetic assessment. This assessment has been a game-changer in my practice and it can be for you as well. **Categories:** Blog Article, News Article **Tags:** diet, exercise, genetics, optimal health, stress, wellness --- ### [12 Risk Factors for Heart Disease](https://wellcomemd.com/2022-1-31-assessing-your-risk-for-heart-disease/) **Published:** February 1, 2022 **Author:** WellcomeMD **Excerpt:**February is heart health month and it’s a good reminder of why we should keep our momentum for health living in the new year. Every week this February, we are going to be sharing tips and information to help you achieve and maintain a heart healthy lifestyle. To kick off the month, Dr. Rajal Patel, from our office in Mooresville, N.C. is sharing information on how to assess our risk for heart disease.
**Content:**  ## **February is heart awareness month** and it’s a good reminder of why we should keep our momentum for healthy living in the new year. ## Every week this February, we are going to be sharing tips and information to help you achieve and maintain a heart healthy lifestyle. ## To kick off the month, Dr. Rajal Patel from our office in Mooresville, N.C. is sharing information on how to assess our risk for heart disease. Heart disease remains the leading cause of death in the United States. The good news is that we are able to significantly change our cardiometabolic risk. Most of us can list the usual suspects: obesity, diabetes, hypertension, high cholesterol, and smoking. Let’s take a deeper dive into those risks and expand to other risks. We’ll focus on those that we can impact with our lifestyle first. 1. **Weight, it’s not just about the BMI, but where are you carrying that extra weight?** While it’s important to know your BMI, your waist circumference and waist to hip circumference ratio is a better predictor of cardiometabolic risk. You have higher risk if your waist circumference is above 35 inches for a woman, or 40 inches for a man, and/or if your waist to hip ratio is greater than 0.8. Excess body fat increases inflammation and toxic byproducts. It will increase your insulin level which will worsen your glucose and cholesterol management. It increases estrogen levels in women which may lead to fibroids, breast cancer, PCOS, PMS, etc. It will decrease testosterone levels for men. Each of these imbalances will feed into one another and any of them may further increase your cardiometabolic risk. 2. **Diabetes**, or rather glucose dysregulation and insulin resistance. Diabetes doesn’t develop overnight, there’s usually been at least 10-15 years of gradual glucosedys regulation before the diagnosis is made. Look at your labs. Current definitions for glucose impairment are a fasting above 99, or an elevated A1c (prediabetes 5.7-6.4, diabetes 6.5 or above). However, you have years of slow dysregulation before you may see those numbers. Consistent glucose levels above 86 or A1cs above 5.3 suggest the beginnings of dysregulation. Hyperglycemia causes inflammation and increases oxidative stress leading to damage to blood vessels and nerves. Insulin resistance occurs as organs in your body such as muscles, fat, and liver cells no longer respond to insulin signaling to utilize glucose. This in turn contributes to rising glucose levels, fatty liver, hormonal dysregulation such as PCOS, increased risk for Alzheimer’s and osteoporosis, and increased weight gain. Increased stressors in your life, may increase your cortisol levels which will worsen insulin resistance. An unhealthy gut microbiome, and increased bowel permeability (leaky gut) also increase your risk for developing diabetes and obesity. 3. **Hypertension.** Healthy blood pressure is under 120/80. Elevated blood pressures cause strain and damage to blood vessel walls which allow cholesterol and other substances to deposit and form plaques. It may cause congestive heart failure as the heart enlarges to pump against the stiffened vessels. Narrowed arterial walls may cause kidney damage, erectile dysfunction, non-healing wounds, and peripheral vascular disease. 4. **Cholesterol.** There are two things you need to know – elevation or dysfunctional patterns help create plaques and plaque formation is an inflammatory state. - Most of us know that LDL (bad cholesterol) being high is a risk factor. The particle size and number of LDL provides a much better assessment of that risk. Particle number indicates the concentration of LDL, the higher the number the higher the risk. Particle size will show how many small, medium, or large size LDLs are present. The greater the number of small LDL the higher the risk. These small particles are more likely to enter small cracks and damaged areas in arterial walls and cause an inflammatory reaction leading to plaques. - Your LDL may also be modified and damaged increasing your risk. If your A1c is elevated, you will have sugar molecules that attach to your LDL, this will make them smaller, denser, and stickier and therefore more likely to attach to arterial walls and cause inflammation (think of spilling a soft drink on a couch and the stickiness of that area). You can oxidize your LDL with things like smoking, poor diet, leaky gut, infection. The oxidation makes them more atherogenic or plaque forming. Picture it like rust on a car. - If your triglycerides are high and your HDL is low, it’s a good indication that you are having insulin resistance issues. - HDL is your good cholesterol, if it is low or dysfunctional (smaller in size) than it is less effective in reabsorbing cholesterol in your arteries and keeping them clean. - Apo B will measure the number of atherogenic (plaque forming) particles and is also a better measure than just LDL. You have significantly elevated risk If the number is 130 mg/dL or above. - Lp(a) is a genetic marker, it is the preferred carrier of oxidized LDL. If it’s elevated, there’s a greater potential for plaque formation and inflammation. - hsCRP gives us information on inflammation, elevated levels indicate higher risk for plaque formations. - Lp PLA2 represents inflammation in the vascular walls and plaque vulnerability (how likely it is to cause an acute blockage). 5. **Smoking** causes increased inflammation, plaque formation, oxidation of LDL, raises the risk of developing diabetes and hypertension, and sets off a host of other inflammatory cascades that will affect your health. 6. **Physical inactivity and sedentary behavior.** Exercise helps reduce your blood pressure, improve your sugars and cholesterol panel, lose weight, sleep better, relieve stress, and improve hormone levels for a start. All of these will reduce your risk. Sedentary behavior seems to be an independent risk from exercise or inactivity. Avoid sitting for hours at a time, try to move every hour. 7. **Sleep apnea** may increase the risk for hypertension, heart failure, arrhythmias, stroke, heart attacks, and is often associated with obesity. 8. **Alcohol** will raise your blood pressure, cause liver damage, and may increase weight with extra calories. Then there are risk factors that you may not be able to change directly, however, lifestyle factors help may offset their risk. 9. **Family history** of early cardiovascular disease. 10. **Chronic inflammatory diseases** like psoriasis, rheumatoid arthritis, lupus, or HIV/AIDS may directly affect the heart and other organs by causing inflammation and increase plaque formation. Chronic kidney disease may increase blood pressure, cause electrolyte and calcium abnormalities, and anemias that may affect the ability to carry oxygen, dilate arterial walls, and increase the stress the heart pumps against. 11. **Early menopause** (before age 40). 12. **Preeclampsia** with pregnancy. Stay tuned, next week we’ll discuss what you’re able to do and how we may help to offset these risks. [](https://wellcomemd.com/mooresville-north-carolina-dr-rajal-patel) Dr. Rajal Patel is a physician at WellcomeMD’s medical concierge clinic in Mooresville, North Carolina. Dr. Patel is proficient in all aspects of primary care, with expertise in gut and hormone health and considerable experience treating patients with chronic conditions. To help her patients find optimal health, she focuses on the underlying lifestyle behaviors, stressors, and environmental exposures that drive disease. Dr. Patel is board-certified in Family Medicine, a Diplomate of the American Board of Integrative Holistic Medicine. After earning her dual Doctor of Medicine and Master of Public Health degrees from the University of Michigan, Dr. Rajal Patel served as an attending physician in New York City before relocating to Mooresville in 1999. ***If you have a friend or neighbor you feel could benefit from our integrative approach to healthcare, please have them*** [***reach out to us.***](https://wellcomemd.com/contact) ***Should someone you refer become a member, they’ll save $150 off their membership and we’ll send you a $150 gift card.*** **Categories:** Blog Article, News Article --- ### [How Can I Balance My Immune System?](https://wellcomemd.com/balancing-your-immune-system/) **Published:** May 28, 2020 **Author:** WellcomeMD **Excerpt:**One of the most common questions we’ve received during the COVID-19 pandemic has been, “How can I balance my immune system?” Our immune system is under threat during the pandemic, not just from possible viral infection, but from the increased stress we are all under.
**Content:** One of the most common questions we’ve received during the COVID-19 pandemic has been, “How can I balance my immune system?” Our immune system is under threat during the pandemic, not just from possible viral infection, but from the increased stress we are all under. “There’s no magic bullet to balance our immune system,” WellcomeMD’s Dr. Neal Carl said. “However, it’s important to focus on a healthy diet, stress reduction and proper sleep to help our body naturally fight off disease.” **Diet** WellcomeMD Health Coach Luis Perez says our body needs protein, Vitamin C and D, zinc and iron for a healthy immune system. Fortunately, we get the majority of what we need from what we eat. “Whole foods and clean foods that are free of preservatives like fruit and vegetables are important,” Perez said. “We also get zinc and Omega 3 fatty acids from seafood, like oysters and scallops. All of these help body naturally build our immune system.” **Stress** Stress plays a huge role in our body’s ability to fight off illness, according to WellcomeMD’s Dr. Matthew Acampora. “Obviously we are all under more stress recently,” Dr. Acampora said. “Doing simple things, like meditation or getting outside to walk your dog helps tremendously.” Getting outside every day also helps our body get the Vitamin D it needs to naturally help our immunity. Our skin is a vital organ in our immune system. Not only does it help synthesize the Vitamin D we get from the sun, but it also helps us sweat out toxins. **Sleep** Food and regular exercise can also have an impact on the third important factor in balancing our immune system – sleep. Too much caffeine or sugar can be an obstacle to good sleep, as can inactivity. “We have found that 7.5-8 hours seem to be optimal for sleep,” Dr. Carl said. “However, our optimal amount of sleep and quality of sleep is often impacted by our genetics. Our patients get this information from their genetic sleep and stress report.” Taking care of our diet, stress and sleep can go a long way to balancing our immune system. If you have any questions on how we can tailor your personal health plan to help your body’s natural immunity, please contact us. **Categories:** Blog Article, News Article **Tags:** COVID-19, diet, immune system, optimal health, wellness --- ### [You Eat What Your Food Eats](https://wellcomemd.com/2018-11-14-you-eat-what-your-food-eats/) **Published:** November 14, 2018 **Author:** WellcomeMD **Excerpt:**Contrary to popular assumption, WellcomeMD nutritionist Jess Godfrey says that eggs should be an important part of everyone’s diet. While eggs have previously had a negative rep, a study published by the AMA (American Medical Association) found no relationship between egg consumption and heart disease. In fact, people who ate six eggs per week had a lower risk of heart disease than those who ate less than one.
**Content:**  Last September, nutritionist Jess Godfrey spoke to WellcomeMD’s Richmond practice about the importance of eating a well-balanced diet, or as she refers to it, eating the rainbow. In addition to answering patient questions, Jess highlighted a few key diet staples. Over the next couple weeks, we’ll be featuring blogs on the nutritious foods that Jess recommends, and explaining how and why you should include them in your diet. This week’s focus will be on eggs and meats. ### **Eggs** Contrary to popular assumption, WellcomeMD nutritionist Jess Godfrey says that eggs should be an important part of everyone’s diet. While eggs have previously had a negative rep, a study published by the AMA (American Medical Association) found no relationship between egg consumption and heart disease. **In fact, people who ate six eggs per week had a lower risk of heart disease than those who ate less than one.** Another trial found that eating a dozen eggs per week had almost no effect on cholesterol levels. Finally, in 2015, the USDA’s guidelines dropped the egg restriction. Jess also notes that the color of the egg – whether it’s brown or white – doesn’t have anything to do with its nutritional content. Omega 3 eggs are particularly good because the chickens are given flax meal, and since we eat what our food ate, we get the higher levels of omega 3’s that they got. Since the type of egg doesn’t typically matter, it helps to find a local market to buy eggs from. ### **Meats** When it comes to meat, Jess recommends always buying grass-fed. With conventionally raised meat, the animal is fed a very high grain diet full of omega 6, which is a pro-inflammatory fat. Inflammation occurs when our body activates protective proteins to respond to chemicals that it considers a threat. Eating inflammatory foods such as sugar, vegetable seed oils, and processed meats, can have harmful short and long-term effects, including a higher risk of heart disease, lung cancer, joint and gut pain. Since we eat what our meat ate, when we eat conventionally raised meat, we end up getting too much omega 6 and not enough omega 3, which is an anti-inflammatory fat. When you cook grass-fed meat, it has a different fat profile from conventional meat, so it needs to be cooked differently. Grass-fed meat can’t be cooked as long or at as high a temperature as conventional meat. As always, the most important factor when choosing healthy ingredients is whether or not they were naturally raised. With something like hot dogs, Jess urges patients to buy natural or not buy at all. **Categories:** Blog Article, News Article **Tags:** blog, eggs, food, jess godfrey, meat, nutrition, wellness --- ### [Preventive Care is Worth a Pound of Cure](https://wellcomemd.com/2018-8-1-preventive-care-is-worth-a-pound-of-cure/) **Published:** August 11, 2018 **Author:** WellcomeMD **Excerpt:**Preventive care requires consistent, deep knowledge of your unique health profile. Treatment unfolds in this context of wellness.
**Content:** What if the focus of medicine could shift from treating your illnesses to anticipating and avoiding them altogether? With preventive care, the goal is to identify risks early on and respond accordingly in order to avoid future health complications. Medical technology is continuing to advance in exciting ways, enabling physicians to learn more about your health in the name of prevention. By looking at your genetics, gut health, hormones, and overall health assessment, your doctor is better able to determine what your body needs to function well. Additionally, preventative care can help doctors identify future health threats. For example, your doctor can evaluate your genetics and look for markers that signal your predisposition for brain and heart conditions. A functional approach requires consistent, deep knowledge of your unique health profile. Concierge practices like WellcomeMD stress the importance of in-depth appointments with a dedicated physician who can closely monitor your numbers in order to better identify changes in your health status. This approach requires a holistic evaluation rather than a narrow consideration of momentary symptoms alone. Some doctors’ offices now schedule only 30 minutes for your annual physical examination; concierge practices view this annual appointment as an invaluable opportunity to evaluate your health and track your numbers and labs. A “gold standard” physical can take up to 2.5 hours, including a detailed discussion with your doctor about diet, exercise, medications, and opportunities for health improvement. **Learn more about how WellcomeMD’s approach to functional medicine can enable you to achieve your wellness goals. Call 888.531.3844 to schedule your free tour today!** **Categories:** Blog Article, News Article **Tags:** perspectives, preventative care, preventive care, wellness --- ### [Factors in the HealthCare Partnership](https://wellcomemd.com/2018-7-5-factors-in-the-healthcare-partnership/) **Published:** July 6, 2018 **Author:** WellcomeMD **Excerpt:**Many patients regard their relationship with the doctor as a key component of medical quality. The top factor, chosen by participants in a national survey was "personal attention."
**Content:**  Many patients regard their relationship with the doctor as a key component of medical quality. The relationship requires that the doctor can invest time to get to know you, your overall health data, and your particular health needs. The top factor, chosen by participants in a national survey was “personal attention.” Some influences on whether to stay with a doctor include: **Personal attention of physician 60%** Time doctor spends with patients 38% Truly understands and responds to needs 37% Focused on health and wellness 34% Easy to get in quickly 29% Short/no wait times 9% If these factors are also important to you, you’ll be looking for a practice that allows the doctor-patient relationship to flourish. Inevitably, that means the doctor has to have more time and fewer patients. A smaller “patient load” is the foundation of concierge medical care. At WellcomeMD, for example, each doctor sees a fraction of the number of patients he or she would have at a typical practice: less than 20 percent. Some concierge offices carry higher numbers of patients-per-doctor, however. You will want to ask. **Categories:** Blog Article, News Article **Tags:** doctor, factors, healthcare, informational, partnership, survey --- ### [How to choose the best concierge practice in Charlotte, NC](https://wellcomemd.com/2023-4-5-how-to-choose-the-best-concierge-practice-in-charlotte-nc/) **Published:** April 5, 2023 **Author:** WellcomeMD **Excerpt:**Concierge medicine, also known as boutique or personalized medicine, is a healthcare model that provides patients with a higher level of personalized care and attention. In exchange for an annual fee or retainer, patients receive a range of benefits, including longer appointments, same-day appointments, 24/7 access to their doctor, and more.
**Content:** [](https://wellcomemd.com/charlotte-north-carolina) Concierge medicine, also known as boutique or personalized medicine, is a healthcare model that provides patients with a higher level of personalized care and attention. In exchange for an annual fee or retainer, patients receive a range of benefits, including longer appointments, same-day appointments, 24/7 access to their doctor, and more. Concierge medicine has gained popularity in recent years due to the personalized care and attention it offers patients. This healthcare model provides patients with longer appointments, same-day appointments, 24/7 access to their doctor, and more, in exchange for an annual fee or retainer. This fee covers a range of services, including unlimited access to your doctor, longer appointments, same-day appointments, and more. Choosing a concierge medicine practice requires research, evaluation, and consideration of various factors. Here are some tips on how to choose a concierge medicine practice in Charlotte, NC: 1. **Research Different Practices.** Call a few different concierge medicine practices in Charlotte, NC, and compare their services, fees, and benefits. Look for reviews and testimonials from patients to get an idea of their experiences with the practice. **2. Consider the Location.** Charlotte is a big city with a lot of traffic. Choose a concierge medicine practice that is convenient for you to access from your job or home. Make sure to consider other factors such as traffic and parking availability. **3. Check the Doctor’s Credentials.** Ensure that the doctor at the concierge medicine practice is licensed and has the necessary qualifications and experience to provide the level of care you need. Look for information on the doctor’s education, training, and certifications. Our physicians WellcomeMD Charlotte are certified in [functional](https://wellcomemd.com/what-is-functional-medicine) medicine, meaning they try to find the root cause of chronic disease rather than only treating symptoms with medications. 4\. **Evaluate the Services Offered.** Check out which services are offered by the concierge medicine practice and determine if they meet your needs. Look for services such as preventive care, chronic disease management, specialty care, holistic or functional care options, and [health coaching](https://wellcomemd.com/charlotte-north-carolina-orly-boyle). Consider the availability of diagnostic tests, laboratory services, and imaging. 5. **Understand the Fees and Benefits.** Consider the annual fee or retainer, additional fees for services, and insurance coverage. Evaluate the benefits offered by the practice, such as longer appointments, same-day appointments, and 24/7 access to the doctor. If you live in [Charlotte, North Carolina](https://wellcomemd.com/charlotte-north-carolina), and are considering concierge medicine, it’s important to understand what you can expect to pay for this type of healthcare. The cost of concierge medicine can vary depending on a range of factors, including the location of the practice, the services offered, and the experience and qualifications of the doctors. ## Here’s what you can expect to pay for concierge medicine in Charlotte, NC: 1. **Annual Fees.** Most concierge medical practices in Charlotte charge an annual fee or retainer that ranges from $1,500 to $5,000 per year. This fee covers a range of services, including unlimited access to your doctor, longer appointments, same-day appointments, and more. Some practices may also offer family discounts or reduced rates for additional family members. 2\. **Additional Fees.** Some concierge medical practices in Charlotte may charge additional fees for certain services, such as lab tests, imaging, or specialist consultations. These fees can vary widely depending on the service and the practice. **3. Insurance Coverage.** It’s important to note that concierge medicine is not covered by insurance, so patients will need to pay for the services out of pocket. However, some practices may accept insurance for certain services, such as lab tests or imaging. 4. **Experience and Qualifications of the Doctor.** The experience and qualifications of the doctor can also affect the cost of concierge medicine. Doctors with more experience or specialized training may charge higher fees for their services. It’s important to research different concierge medical practices and understand the services and fees they offer before choosing a practice that provides the level of care and attention you’re looking for and fits your budget. Choosing the right clinic for you and your family is a personal decision. The friendly, knowledgeable staff here at [WellcomeMD](https://wellcomemd.com) can help guide prospective members through this process. Please [contact us](https://wellcomemd.com/schedule-a-meeting-charlotte) today for more information on becoming a member or to schedule a tour. **Categories:** Blog Article, News Article --- ### [Heart Healthy Recipes](https://wellcomemd.com/2022-2-14-heart-healthy-recipes/) **Published:** February 17, 2022 **Author:** WellcomeMD **Excerpt:**When considering how to eat more heart-healthy, it’s important to think of the rainbow. the best way to make sure you’re getting the right about of vitamins, nutrients, and healthy antioxidants is to make sure you eat a variety of fruits and vegetables.
**Content:**  When considering how to eat more heart-healthy, it’s important to think of the rainbow. The best way to make sure you’re getting the right about of vitamins, nutrients, and healthy antioxidants is to make sure you eat a variety of fruits and vegetables. If you’re stumped on ways to incorporate more colorful foods into your diet, here is a great [infographic](https://www.heart.org/en/healthy-living/healthy-eating/add-color/eat-more-color) from the [American Heart Association.](https://www.heart.org/en/) Below is a delicious smoothie recipe to help you start your day with loads of color and a couple more heart-healthy recipes I’ve collected to help you easily add more to your meals. **BEET DETOX SMOOTHIE** **INGREDIENTS** 1 cup baby (steamed) beets 1/2 cup celery 1 medium avocado 1 red or green apple-sliced 1 tablespoon chia seeds/psyllium husk 2 cups low sugar lemonade , (filtered water, 3 lemons, monk fruit) coconut water 2 cups frozen strawberries **HOW TO PREPARE** 1. Put all ingredients in a large zip lock bag the night before and put in the freezer. 2. In the morning pour the frozen ingredients into a blender and add the lemonade. 3. Depending on fat ratio for your body add 1 Tbs. medium-chain triglycerides (MCT) oil 4. Add 1-2 scoops of collagen (optional) 5. Blend and serve. **FiBER BEAN SALAD** **INGREDIENTS** 2 cans garbanzo beans, drained and rinsed 1 can black beans, drained and rinsed 3 Roma tomatoes, seeds removed and diced 1/2 red onion, diced 1 English cucumber diced 3 cloves garlic, minced 2 tablespoons fresh mint, chopped 1/4 cup fresh parsley, chopped mineral salt and fresh cracked pepper to taste 1 teaspoon sumac or smoked paprika (optional) 3-4 tablespoons olive oil juice of 1 large lemon 1 tablespoon apple cider vinegar (optional) **HOW TO PREPARE** 1. In a large bowl, whisk lemon juice, vinegar, salt, pepper and olive oil 2. Add the rest of the ingredients and mix to incorporate Sneak it some healthy antioxidants by adding this healthy sauce to your meat, zucchini noodles, or on top of a salad. **PUMPKIN PESTO** **INGREDIENTS** 1 bunch fresh cilantro (about 1 cup, packed) 1 clove garlic (or more to taste) 1 tablespoon lime juice 1/3 cup pumpkin seeds 1/4 cup olive oil **HOW TO PREPARE** 1. Cut the toughest part of the stems off the cilantro. Rough chop the rest and add to a food processor. 2. Peel garlic and add 3. Add lime juice 4. Pulse food processor a few times until cilantro is chopped but not completely fine. 5. Add pumpkin seeds and pulse 5-10 times to form a rough paste 6. Add olive oil and pulse until achieve desired consistency To store, keep in a small jar and top with olive oil to keep the air out.   Amber Gabriel is a health coach at WellcomeMD’s medical concierge clinic in Charlotte, NC. Amber earned her health and wellness certification from the Institute for Integrative Nutrition. As an avid consumer of health-related podcasts, research, and books, Amber is eager to share her knowledge with others. She is passionate about helping her clients understand their unique ability to limit toxins and nourish their mind, body, and spirit along their health journey. In addition to health and wellness coaching, Amber is also a yoga instructor and personal trainer with expertise in gut health and toxin elimination. Dr. Rajal Patel is a physician at WellcomeMD’s medical concierge clinic in Mooresville, North Carolina. Dr. Patel is proficient in all aspects of primary care, with expertise in gut and hormone health and considerable experience treating patients with chronic conditions. To help her patients find optimal health, she focuses on the underlying lifestyle behaviors, stressors, and environmental exposures that drive disease. Dr. Patel is board-certified in Family Medicine, a Diplomate of the American Board of Integrative Holistic Medicine. After earning her dual Doctor of Medicine and Master of Public Health degrees from the University of Michigan, Dr. Rajal Patel served as an attending physician in New York City before relocating to Mooresville in 1999. This article is part of a series for American Heart Month on tips for achieving and maintaining a heart-healthy lifestyle. Click below to read other post in this series. [12 Risk Factors for Heart Disease](https://wellcomemd.com/news/2022/1/31/assessing-your-risk-for-heart-disease) [8 Tips for Achieving a Heart-Healthy Lifestyle](https://wellcomemd.com/news/2022/2/7/8-tips-for-achieving-a-heart-health-lifestyle) ***If you have a friend or neighbor you feel could benefit from our integrative approach to healthcare, please have them*** [***reach out to us.***](https://wellcomemd.com/contact) ***Should someone you refer become a member, they’ll save $150 off their membership and we’ll send you a $150 gift card.*** **Categories:** Blog Article, News Article --- ### [Reclaiming Your Health in the Face of Adversity](https://wellcomemd.com/2020-9-2-reclaiming-your-health-in-the-face-of-adversity/) **Published:** August 26, 2020 **Author:** WellcomeMD **Excerpt:**In a world of COVID-19, having a proper diet and developing good habits are essential for minimizing risk and maintaining optimal health. Dr. John Woodward uses a method called the "Rule of 5s" and mentions ideal fruits, vegetables, and supplements, that can boost immune response and have numerous other benefits.
**Content:** In a world of COVID-19, having a proper diet and developing good habits are essential for minimizing risk and maintaining optimal health. Dr. John Woodward uses a method called the “Rule of 5s” and mentions ideal fruits, vegetables, and supplements, that can boost immune response and have numerous other benefits. In this video, Dr. Woodward presents strategies for bridging the gap between what is recommended and what actually appears in our everyday lives. **Categories:** Blog Article, News Article **Tags:** COVID-19, Dr. Woodward, healthy eating, optimal health, webinar, wellness --- ### [Dr. Kates Joins WellcomeMD Mooresville](https://wellcomemd.com/dr-kates-joins-wellcomemd-mooresville/) **Published:** March 27, 2024 **Author:** WellcomeMD **Excerpt:**Dr. Charity Kates has joined concierge medical practice WellcomeMD in Mooresville, NC. Dr. Kates is board certified in Family Medicine and certified by the Institute of Functional Medicine.
**Content:**  ***March 4, 2024 – Mooresville, NC*** *–* Dr. Charity Kates has joined concierge medical practice WellcomeMD in Mooresville, NC. Dr. Kates completed medical school at Pennsylvania State University College and participated in the Complementary and Alternative Medical Program (CAM) learning from integrative medical practitioners. Although she is considered a family medicine physician, she also practices functional medicine, an area of medicine that focuses specifically on how and why disease occurs for each individual and allows for a personalized treatment plan. Dr. Kates is board certified in Family Medicine and certified by the Institute of Functional Medicine. Her current practice is integrative, mixing traditional science-backed medical techniques with functional-medicine options. Before joining WellcomeMD, Dr. Kates worked for Parsley Health and was previously employed by Atrium Health and Novant Health. Under this system she worked as a Medical Director for an outpatient family medicine office. WellcomeMD was established in 2017 with its headquarters in Richmond, Virginia. The clinic in South Charlotte opened in late 2019 followed by additional offices in Mooresville, NC, and Atlanta, GA. Over the past three years, the company consistently sees membership growth in the double digits. “Functional medicine is really starting to catch fire in the health care world. We constantly get calls for people seeking out a functional medicine doctor or a more preventative health care plan,” says WellcomeMD Chief Medical Officer Dr. Edward Espinosa said. “Dr. Kates brings extensive experience in primary and functional care helping members to identify and eliminate disease rather than suppress symptoms.” WellcomeMD offers members advanced laboratory testing and medical treatments, 24/7 physician access, health coaching, and same- or next-day appointments for acute care needs. Membership numbers are limited to allow physicians to track patient health effectively, follow up efficiently, and provide better results. **Categories:** Blog Article, News Article --- ### [Meet Dr. Mary Colfer](https://wellcomemd.com/2018-7-10-meet-dr-mary-colfer/) **Published:** July 24, 2018 **Author:** WellcomeMD **Excerpt:**For Dr. Mary Colfer, WellcomeMD was the answer to many of the challenges that she faced working in emergency medicine.
**Content:**  For Dr. Mary Colfer, WellcomeMD was the answer to many of the challenges that she faced working in emergency medicine. A Richmond native, Colfer attended the Medical College of Virginia at Virginia Commonwealth University. After graduating, she practiced emergency medicine for 14 years. While her work was important, she describes it as being reactive; instead of practicing sickness medicine, she was interested in proactive, preventative medicine. Fortunately, an opportunity arose to do a fellowship in an area of functional medicine called anti-aging, or as Dr. Colfer calls it, optimal aging. This form of functional medicine looks at the individual and helps them improve their quality of life on a case-to-case basis. Colfer’s experience in anti-aging was the perfect segue into her work at WellcomeMD, where she takes a deeper dive into her patients’ labs, genes, and lifestyle to optimize their health. Dr. Colfer describes the difference between traditional and functional medicine simply. Traditionally, a doctor might watch a patient’s blood sugar numbers until it’s time to write them a prescription for diabetes or prediabetes. At WellcomeMD, she looks at a whole panel of markers for early signs of insulin resistance and then makes lifestyle recommendations to get those numbers back to normal, instead of just watching them progress to abnormal. Not only that, but offices like WellcomeMD that practice functional medicine have a team of people, including a nutritionist and a fitness coach, that helps patients succeed in making preventative lifestyle changes. Put simply, Colfer says, “we don’t just say that you need to lose weight. We make very specific recommendations on your nutrition and how to help you succeed with your fitness routine.” > “We don’t just say that you need to lose weight. We make very specific recommendations on your nutrition and how to help you succeed with your fitness routine.” Because medical care at WellcomeMD is personalized, so are expectations for treatment. For example, if a patient “has a history of fibromyalgia or a knee injury,” Colfer describes, WellcomeMD is “not going to tell you that you need to go to some kind of boot camp class five days a week because \[that’s\] not going to work.” Functional medicine, anti-aging, precision, and integrative medicine are all terms that people are starting to hear more and more, and Colfer believes that they all have some overlap. In many cases, “we’re looking for the cause of disease instead of just waiting for the disease to develop and then writing a prescription.” Many times, that prescription is absolutely necessary, even life-lengthening, but even better is being able to look for those initial signs and symptoms before a prescription is needed. **Categories:** Blog Article, News Article **Tags:** Dr. colfer, interview, Mary colfer, perspectives, physician --- ### [Dr. Brett Law Joins WellcomeMD in Richmond, VA](https://wellcomemd.com/2021-4-12-dr-brett-law-joins-wellcomemd-in-richmond-va/) **Published:** April 12, 2021 **Author:** WellcomeMD **Excerpt:**April 12, 2021 – Richmond, VA – Dr. Brett Law has joined concierge medical practice WellcomeMD in Richmond’s West End. Driven by the growing demand for a highly personalized and proactive approach to primary care, Dr. Law will be the fourth physician in WellcomeMD’s Richmond location.
**Content:**  *April 12, 2021 – Richmond, VA* – Dr. Brett Law has joined concierge medical practice WellcomeMD in Richmond’s West End. Driven by the growing demand for a highly personalized and proactive approach to primary care, Dr. Law will be the fourth physician in WellcomeMD’s Richmond location. The Richmond office was established in late 2018 and WellcomeMD has since opened offices in Charlotte, NC, Mooresville, NC, and Naples, FL. Over the past three years, the company’s membership has grown in excess of 325% annually. “Our rapid growth and continued expansion has proven the need for elevated primary care services and the desire for an innovative approach to health care,” says WellcomeMD founder and CEO Linda Nash. “We are excited to welcome Dr. Law and better serve our community’s needs,” Nash says. “Dr. Law brings extensive experience in primary and urgent medical care and a strong desire to help patients not only get healthy, but stay healthy. His philosophy is very much aligned with the WellcomeMD vision***.***” Dr. Law, a family medicine physician, joins WellcomeMD from Patient First Urgent Care Centers. He previously trained and practiced medicine in the U.S. Navy and opened his own family and sports medicine practice in Richmond while teaching as an Assistant Clinical Professor at VCU’s School of Medicine. With expertise in acute care needs and a special interest in sports medicine, Dr. Law plans to use his passion for preventative, cutting-edge care to benefit his patients. WellcomeMD’s integrative approach to health and wellness resonates with Dr. Law, who knows the importance of taking care of the whole person. “***The most impactful thing I can do as a physician is spend time with my patients to fully understand their health and their goals so that I can be their true advocate***,” he says. WellcomeMD offers members advanced laboratory testing and the latest in medical treatments, 24/7 physician access, health coaching, and same or next day appointments for acute care needs. Patient panels are limited to allow physicians to track patient health effectively, follow up efficiently, and provide better results. To learn more about Dr. Law and schedule a complimentary consultation, call [(804) 380-2778](tel:+18043802778) or email . **Categories:** Blog Article, News Article **Tags:** concierge medicine, Dr. Brett Law, Expansion, pr, press release, richmond --- ### [Dr. Martha Litos Joins WellcomeMD in Richmond, VA](https://wellcomemd.com/2021-10-14-dr-martha-litos-joins-wellcomemd-in-richmond-va/) **Published:** October 21, 2021 **Author:** WellcomeMD **Excerpt:**This October, Dr. Martha Litos joined concierge medical practice WellcomeMD at their Richmond office to accommodate the increasing demand for integrative and proactive approach to health care.
**Content:** Dr. martha litos *October 21, 2021 – Richmond, VA* – This October, Dr. Martha Litos joined concierge medical practice WellcomeMD at their Richmond office to accommodate the increasing demand for integrative and proactive approach to health care. Dr. Litos is board-certified in Family Medicine and puts emphasis on preventative medicine. “Many people are searching for better health, but it takes time and commitment from both the patient and the doctor to help people achieve their goals,” she said. “Joining WellcomeMD gives me the time, the tools, and an experienced team to deliver this highly personalized level of care.” “We have been so pleased with the response to our concierge 2.0 approach to personalized care,” CEO Linda Nash said. “Dr. Litos’s arrival will allow us to maintain small patient panels and keep delivering the care our clients have come to expect from us.” A WellcomeMD membership offers advanced laboratory testing, same or next day appointments, 24/7 physician access and health coaching. “We measure the often-overlooked factors that determine how you feel and perform,” Dr. Litos said. “They include enteric health, physical activity, hormonal balance, nutrition, sleep, and stress levels.” To learn more about Dr. Litos and schedule a complimentary consultation, call [(804) 380-2778](tel:+18043802778) or email . **Categories:** Blog Article, News Article **Tags:** concierge medicine, Dr. Martha Litos, Expansion, pr, press release, richmond --- ### [Meet Drs. Joynita Nicholson and Jennifer Chung](https://wellcomemd.com/2022-8-11-meet-drs-joynita-nicholson-and-jennifer-chung/) **Published:** August 11, 2022 **Author:** WellcomeMD **Excerpt:**WellcomeMD is proud to announce the addition of Dr. Joynita Nicholson and Dr. Jennifer Chung to our Richmond clinic.
**Content:**  WellcomeMD is proud to announce the addition of Dr. Joynita Nicholson and Dr. Jennifer Chung to our Richmond clinic! Dr. Nicholson has been practicing in the Richmond area for 20 years. She joins us from Bon Secours St. Mary’s and **specializes in family medicine, preventative care, medical weight loss, and chronic conditions such as hormone imbalances, metabolic dysfunction, diabetes, hypertension and thyroid issues.** Dr. Nicholson earned her doctorate in Osteopathic Medicine from Ohio University before completing her residency at Cuyahoga Fall General Hospital in Cuyahoga Falls, OH. **She is double board-certified in Family Medicine/Osteopathic Manipulative Therapy and Obesity Medicine, and is currently training at the A4M Metabolic Medical Institute to become board certified in Anti-Aging and Regenerative Medicine.** Dr. Jennifer Chung has been practicing medicine since 2015 and most recently worked as an outpatient internist and geriatrician at the Mercy Clinic in St. Louis. She earned her bachelor’s and medical degree from the University of Virginia and completed her residency at Duke University as well as a geriatric fellowship at Washington University in St. Louis, MO. **She is board certified by the American Board of Internal Medicine and is currently completing her training for board certification in Functional Medicine by the Institute for Functional Medicine.** Dr. Nicholson and Dr. Chung are accepting new patients and would be honored to work with you on your journey to optimal health. **To schedule a complimentary in-person or virtual consultation with one of our new physicians, please contact our Membership Team at (804) 380-2778 or** [**inforichmond@wellcomemd.com** (opens in a new tab)](mailto:inforichmond@wellcomemd.com "mailto:inforichmond@wellcomemd.com")**.** **Categories:** Blog Article, News Article **Tags:** functional medicine, holistic medicine, hormonal imbalances, Integrative, medical weight loss, metabolic dysfunction, obesity medicine --- ### [Concierge 2.0 in Lake Norman, NC](https://wellcomemd.com/2023-1-31-concierge-20-in-lake-norman-nc/) **Published:** January 31, 2023 **Author:** WellcomeMD **Excerpt:**With expertise in gut and hormone health and in treating patients with chronic ailments, Dr. Rajal Patel uses the most advanced lab tests and focuses on lifestyle, stressors and environmental exposures to avoid, treat or reverse health issues.
**Content:** # **WellcomeMD Offers Concierge 2.0 Service Model in Lake Norman** [Dr. Rajal Patel (opens in a new tab)](https://wellcomemd.com/mooresville-north-carolina-dr-rajal-patel) of [Wellcome MD – Mooresville (opens in a new tab)](https://www.awakeningcharlotte.com/businesses/nc-mooresville-wellcome-md-mooresville) is proficient in all areas of primary care, plus functional, integrative and holistic medicine. The clinic provides what they term the “[Concierge 2.0 (opens in a new tab)](https://wellcomemd.com/what-we-do)” service model, as in the next generation of concierge medicine for the Lake Norman/Mooresville area. With expertise in gut and hormone health and in treating patients with chronic ailments, she uses the most advanced lab tests and focuses on lifestyle, stressors and environmental exposures to avoid, treat or reverse health issues. “The path to long-term well-being is deeply personal,” says Patel, board-certified in Family Medicine, a Diplomate of the [American Board of Integrative Holistic Medicine (opens in a new tab)](https://www.aihm.org/) with dual Doctor of Medicine and Master of Public Health degrees from the University of Michigan. She was an attending physician in New York City before relocating to Mooresville in 1999. “Your genetics profile holds valuable information about your best approach to optimal diet, fitness and disease prevention. RAJAL PATEL, M.D. [Click here for full news brief](https://www.awakeningcharlotte.com/2023/01/31/425020/wellcomemd-offers-concierge-2-0-service-model-in-lake-norman) **Categories:** Blog Article, News Article **Tags:** functional medicine, Gut health, holistic medicine, hormonal imbalances, primary care --- ### [Mental Health is Physical Health](https://wellcomemd.com/mental-health-is-physical-health/) **Published:** June 25, 2026 **Author:** WellcomeMD **Excerpt:**May is Mental Health Awareness month and as the world starts to open back up again after a two-plus-year pandemic, it’s a great time to reflect on how closely linked our mental health is to our physical health. The clinical definition of “good” mental health is more than just not having a mental illness. The World Health Organization defines it as being able to cope with the normal stresses of life, work productively, realize your own abilities, and contribute to your community.
**Content:**  There’s no denying that the pandemic has taken a toll over the past two years. A study by the Kaiser Family Foundation found that 1 in 4 U.S. adults reported symptoms of anxiety and depressive disorder during the pandemic, more than double from 2019 where depression was estimated in 1 in 10 people. Often overlooked: Helpful support for you or your family can be as close by as your primary care doctor. May is Mental Health Awareness month and as the world starts to open back up again after a two-plus-year pandemic, it’s a great time to reflect on how closely linked our mental health is to our physical health. The clinical definition of “good” mental health is more than just not having a mental illness. The World Health Organization defines it as being able to cope with the normal stresses of life, work productively, realize your own abilities, and contribute to your community. In a national poll on healthy aging by the University of Michigan, 29 percent of adults said they were unsure or had reservations about seeing a mental health professional. There is so much more to be done nationwide to address the stigma associated with the topic of mental health, and it’s important to remember many mental health related issues can manifest in the body physically. A trusting relationship with your primary physician is key. If you’re not sure how to broach the subject with your doctor about feeling blue or stressed at work, you may find it easier to open up about sleepless nights that are beginning to add up, fatigue or a worsening chronic condition. A physician often won’t immediately prescribe medication. Instead, he or she will take the time to ask questions that reveal patterns behind new or worsening ailments. On the flip side, suggesting a 30-minute meditation routine isn’t realistic for someone with a busy schedule or brand new to these techniques***.*** But taking time for yourself every evening to work in the garden or going on a long walk may be the perfect prescription to help clear a busy mind and increase melatonin for a good night’s sleep. Small changes like establishing routines, maintaining a regular sleep schedule, incorporating regular exercise and natural light, and minimizing alcohol can all help improve mental health and well-being.  Throughout his career, Dr. Law has developed a professional passion for preventative medicine and a special interest in sports medicine. He trained and practiced medicine in the U.S. Navy for 12 years, during which time he traveled the world and developed a strong reliance on his skills. While serving in the Navy Reserves, Dr. Law opened his own family and sports medicine practice in Richmond and taught as an Assistant Clinical Professor at VCU’s School of Medicine. More recently, he practiced at Patient First Urgent Care Centers in Richmond. **Categories:** Blog Article, News Article --- ### [Heart Healthy Exercises](https://wellcomemd.com/2022-2-28-heart-healthy-exercises/) **Published:** February 28, 2022 **Author:** WellcomeMD **Excerpt:**The best exercise for a healthy heart is any exercise. It is far better to get any type of exercise than none at all. The type of activity you or will do consistently is the best of all.
**Content:** ## What Are the Best Exercises for a Healthy Heart? The best exercise for a healthy heart is any exercise. It is far better to get any type of exercise than none at all. The type of activity you will do consistently is the best of all. With that in mind, certain activities are better than others. ### **Aerobic, Cardio Exercise is Number One** Aerobic exercise is any workout that gets the heart pumping harder, triggering the use of oxygen for energy. The opposite is anaerobic exercise, which does not use oxygen. You’re doing aerobic, or cardio, exercise if your heart rate is elevated but to an extent that you can sustain it for a long period of time and still talk without too much discomfort. Cardio workouts benefit the heart in several ways: - Improves circulation to lower blood pressure and resting heart rate - Strengthens the heart muscle - Strengthens blood vessels - Lowers cholesterol levels - Improves the flow of oxygen through the body So many activities count as cardio, so you have options. A variety is good because it keeps exercise interesting, staves off boredom, and reduces the risks of injuries from doing the same thing over and over again. What counts as cardio? A brisk walk, a moderate-paced jog or run, cycling, swimming, rowing, the elliptical machine at the gym, a dance class, a game of basketball, soccer, or tennis, and much more. ### **Include High-Intensity Interval Training** [HIIT workouts (opens in a new tab)](https://www.issaonline.com/blog/index.cfm/2016/is-high-intensity-interval-training-for-everyone) are intense bouts of exercise, followed by a recovery period. The short bursts of intensity, like a 100-meter sprint, are anaerobic. Although aerobic exercise most directly impacts heart health, there is a place for anaerobic workouts. Anaerobic exercise builds muscle strength, including in the heart. It helps build endurance and improves heart health. Aim for one to three sessions per week of HIIT, adjusting for ability levels and limitations. [Twenty minutes](https://www.health.harvard.edu/heart-health/how-much-exercise-is-optimal-for-heart-health) is all it takes. ### **Don’t Forget Strength Training** Another type of anaerobic exercise, resistance or strength training benefit heart health. Strength training reduces fat and cholesterol and supports a healthy weight, which helps keep the heart healthier. Strength training is good for heart health in an indirect way and should be done a couple times a week. Kettlebell workout: (you will need one 15-40pd KB) 1. Goblet squat (turn KB upside down) 2. Bicep curls 3. KB swing 4. Tricep Extensions 5. Alternating Reverse lunges – optional single arm shoulder press 6. Pull under planks EMOM-every minute on the minute 50 sec. on 10 sec. rest for 3 rounds **All-Day Activity- NEAT(non-exercise activity thermogenesis)** Being sedentary is a major contributor to heart disease. While meeting the[ minimum recommendations ](https://www.cdc.gov/physicalactivity/basics/adults/index.htm)of weekly exercise reduces the risk and improves heart health, an overall strategy or reducing sedentary time is best. Moving regularly throughout the day gets the heart rate up, works muscles, and burns calories. [Being more active throughout the day (opens in a new tab)](https://www.issaonline.com/blog/index.cfm/2020/how-to-help-clients-stay-fit-while-working-from-home) does not have to be difficult or complicated. Small changes to your lifestyle are simple: - Get up from your desk every hour to walk around the house or office for a few minutes. - Take a walking lunch instead of sitting lunch or take phone calls while walking - Do chores around the house or work in the yard or garden - Park in the back of lots and take stairs instead of the elevator These small bursts of activity add up to improve heart health on a daily basis. They may not seem as important as hour-long gym sessions, but they are.  Amber Gabriel is a health coach at WellcomeMD’s medical concierge clinic in Charlotte, NC. Amber earned her health and wellness certification from the Institute for Integrative Nutrition. As an avid consumer of health-related podcasts, research, and books, Amber is eager to share her knowledge with others. She is passionate about helping her clients understand their unique ability to limit toxins and nourish their mind, body, and spirit along their health journey. In addition to health and wellness coaching, Amber is also a yoga instructor and personal trainer with expertise in gut health and toxin elimination. [](https://wellcomemd.com/mooresville-north-carolina-dr-rajal-patel) Dr. Rajal Patel is a physician at WellcomeMD’s medical concierge clinic in Mooresville, North Carolina. Dr. Patel is proficient in all aspects of primary care, with expertise in gut and hormone health and considerable experience treating patients with chronic conditions. To help her patients find optimal health, she focuses on the underlying lifestyle behaviors, stressors, and environmental exposures that drive disease. Dr. Patel is board-certified in Family Medicine, a Diplomate of the American Board of Integrative Holistic Medicine. After earning her dual Doctor of Medicine and Master of Public Health degrees from the University of Michigan, Dr. Rajal Patel served as an attending physician in New York City before relocating to Mooresville in 1999. This article is part of a series for American Heart Month on tips for achieving and maintaining a heart-healthy lifestyle. Click below to read other post in this series. [12 Risk Factors for Heart Disease](https://wellcomemd.com/news/2022/1/31/assessing-your-risk-for-heart-disease) [8 Tips for Achieving a Heart-Healthy Lifestyle](https://wellcomemd.com/news/2022/2/7/8-tips-for-achieving-a-heart-health-lifestyle) [Heart Healthy recipes](https://wellcomemd.com/news/2022/2/14/heart-healthy-recipes) ***If you have a friend or neighbor you feel could benefit from our integrative approach to healthcare, please have them*** [***reach out to us.***](https://wellcomemd.com/contact) ***Should someone you refer become a member, they’ll save $150 off their membership and we’ll send you a $150 gift card.*** **Categories:** Blog Article, News Article --- ### [Updated hopes in new Alzheimer's research](https://wellcomemd.com/2022-11-22-updated-hopes-in-new-alzheimers-research/) **Published:** November 22, 2022 **Author:** WellcomeMD **Excerpt:**There's more you can do to help ward off this and other forms of dementia than just wait. You may be a little weary of hearing the "diet and exercise" mantra, but research has confirmed that those two factors really do help our chances of avoiding, delaying or mitigating the effects of Alzheimer's and other kinds of cognitive decline.
**Content:**  *Content updated from previous publish date.* Health issues like Alzheimer’s can seem to be part of life’s lottery, as if we can only bring hope and luck. But as I tell my primary care patients here in Naples, there are now other considerations that strengthen the hopes. We all would like a new pill to push these shadows away, and plenty of high-dollar research is underway for that. More than [one in 10 Americans (opens in a new tab)](https://www.cdc.gov/aging/aginginfo/alzheimers.htm)over 65 suffer from Alzheimer’s. Just this fall, two big pharma companies[ announced good results](https://investors.biogen.com/news-releases/news-release-details/lecanemab-confirmatory-phase-3-clarity-ad-study-met-primary) from a drug that slowed cognitive decline. Confirmation and approval for use is a ways off. And a series of other drugs that also seemed promising have failed in the recent past. Regrettably, the field of Alzheimer’s research is under [intense investigation ](https://www.science.org/content/article/potential-fabrication-research-images-threatens-key-theory-alzheimers-disease)just now, regarding possibly falsified test data. But there’s more you can do to help ward off this and other forms of dementia than just wait. You may be a little weary of hearing the “diet and exercise” mantra, but research has confirmed that those two factors really do help our chances of avoiding, delaying or mitigating the effects of Alzheimer’s and other kinds of cognitive decline. One set of [interviews](https://www.nytimes.com/2022/04/21/well/mind/dementia-prevention-food-diet.html?searchResultPosition=27) with two dozen researchers and a review of relevant studies concluded that there’s good evidence that [some foods and diets](https://www.nytimes.com/2022/01/24/well/eat/brain-food.html) offer real benefits to an aging brain. Harvard nutritionist/psychiatrist Dr. Uma Naidoo told a reporter: “Many people think about food in terms of their waistlines, but it also impacts our mental health. It’s a missing part of the conversation.” Exercise is easily as important. A recent article in the *Journal of Neuroscience* about data from hundreds of people — mostly in their 80s — found that participants who were more physically active developed Alzheimer’s less frequently — an endorsement that confirms [prior studies (opens in a new tab)](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6527141/). These results weren’t hair’s-breadth statistical differences. They were emphatic. And it’s not about logging hours of jogging or pickleball. Just an hour a day of modest activity is a good starting point.  [Dr. Diana Macian](https://wellcomemd.com/naples-florida-dr-diana-macian) is board certified in Emergency Medicine and has treated a wide range of medical issues, from a bad cough to cardiac arrest and stroke. Before joining WellcomeMD, Dr. Macian worked in the Emergency Department at Naples Community Hospital on the frontline throughout the COVID-19 pandemic. She attended medical school at the Uniformed Services University of Health Science and completed her residency at the Portsmouth Naval Medical Center. While serving throughout the Iraq and Afghanistan conflict, she developed a passion for veterans’ healthcare issues and providing outstanding medical services to those who have served our country. **Categories:** Blog Article, News Article --- ### [The Promise of Personalized Medicine](https://wellcomemd.com/2018-2-28-the-promise-of-personalized-medicine/) **Published:** January 26, 2018 **Author:** WellcomeMD **Excerpt:**... But another approach to health care delivery is taking place here in Richmond. My friend Linda Nash has launched a next-generation concierge medicine business, WellcomeMD, whose physicians treat their patients based on an in-depth analysis of their DNA, gut biome, and a full-battery blood test.
**Content:**  \[Excerpt\] Personalized medicine is the new frontier of healthcare. DNA testing has become so inexpensive that it is now practical to develop wellness regimes tailored to peoples’ individual genomes. Virginia’s biggest endeavor in this field is taking place in Northern Virginia under the auspices of Inova Health System’s Center for Personalized Health. But another approach to health care delivery is taking place here in Richmond. My friend Linda Nash has launched a next-generation concierge medicine business, WellcomeMD, whose physicians treat their patients based on an in-depth analysis of their DNA, gut biome, and a full-battery blood test… [R](http://baconsrebellion.com/promise-personalized-medicine/)[ead the Full Article (opens in a new tab)](https://baconsrebellion.com/promise-personalized-medicine/) **Categories:** Blog Article, News Article --- ### [“I had no idea!”: Here's What Being Human Will Look Like in the Next 100 Years](https://wellcomemd.com/2019-10-11-i-had-no-idea-what-being-human-will-look-like-in-the-next-100-years/) **Published:** October 14, 2019 **Author:** WellcomeMD **Excerpt:**Art and science both share a vital role in shaping the future of human experience. They weave together and intersect at various points, including in technology, engineering and even physics. But what about medicine and the way we treat disease?
**Content:** Art and science both share a vital role in shaping the future of human experience. They weave together and intersect at various points, including in technology, engineering and even physics. But what about medicine and the way we treat disease? WellcomeMD physician Dr. Neal Carl and VCUarts professor Shawn Brixey collaborated with Encorepreneur for an interactive discussion on how art and medicine combine to create innovation and advancement in medicine. Moderator and former WRIC-TV anchor Lisa Schaffner guided the discussion by touching on three big questions: How long will we live, How big will we think and How will we change biologically? Both Dr. Carl and Professor Brixey delved into the conversation with passion and enthusiasm as the intersection of art and medicine came to light. The conversation was followed by a Q&A from the audience, which included answers to questions such as: “Can art be prescribed as medicine?” **Categories:** Blog Article, News Article **Tags:** dr. Neal carl, Encorepreneur, human experience, medicine advancements, VCUArts, video --- ### [WellcomeMD Doctors Share First-Hand Accounts with COVID-19](https://wellcomemd.com/wellcomemd-doctors-share-covid19-experiences/) **Published:** April 1, 2021 **Author:** WellcomeMD **Excerpt:**In March, WellcomeMD's Dr. Neal Carl, Dr. Mary Colfer, and Dr. John Woodward hosted a virtual webinar where they shared their experiences with the virus. Hear their first-hand accounts of contracting the virus and their unique physician perspectives of coping with COVID-19…
**Content:** With more than 30 million COVID-19 cases reported in the U.S. since the pandemic began, it’s likely that the virus has affected you or someone you know. After all, the virus hasn’t spared any demographic group, not even healthcare workers. Three of our WellcomeMD physicians contracted COVID-19 and – thankfully – emerged healthy on the other side of the virus. In March, WellcomeMD’s Dr. Neal Carl, Dr. Mary Colfer, and Dr. John Woodward hosted a virtual webinar where they shared their experiences with the virus. Hear their first-hand accounts of contracting the virus and their unique physician perspectives of coping with COVID-19 in the video below. **Categories:** Blog Article, News Article **Tags:** COVID-19, Dr. Carl, Dr. colfer, Dr. Woodward, pandemic --- ### [COVID-19 Safety Tips for the Colder Months](https://wellcomemd.com/2020-11-24-covid-19-safety-tips-for-the-colder-months/) **Published:** November 24, 2020 **Author:** WellcomeMD **Excerpt:**2020 has been a year of challenges and changes throughout the world. The COVID-19 pandemic has impacted our approaches to family gatherings, travel, work, and even daily routines. Now, faced with months of colder weather, opportunities for outdoor socialization are dwindling and social distancing is becoming a greater challenge. To help you navigate the winter season in the safest way possible, WellcomeMD has compiled a few key pieces of advice.
**Content:** 2020 has been a year of challenges and changes throughout the world. The COVID-19 pandemic has impacted our approaches to family gatherings, travel, work, and even daily routines. Now, faced with months of colder weather, opportunities for outdoor socialization are dwindling and social distancing is becoming a greater challenge. To help you navigate the winter season in the safest way possible, WellcomeMD has compiled a few key pieces of advice.  ## **Get Your Flu Shot** U.S. health officials recommend that everyone 6 months of age and older get a flu vaccine every flu season. Although getting vaccinated early in the season is ideal, getting a flu shot even into January can still be beneficial. A new study suggests that a flu shot [might reduce your susceptibility to COVID-19](https://www.medrxiv.org/content/10.1101/2020.10.14.20212498v1) infection. The vaccine may trigger the body to produce “broad infection-fighting molecules that combat disease,” according to the [Scientific American](https://www.scientificamerican.com/article/a-flu-shot-might-reduce-coronavirus-infections-early-research-suggests/). “**The hope is that the shots will prevent a winter ‘**[**twindemic**](https://www.scientificamerican.com/article/coronavirus-and-the-flu-a-looming-double-threat/)**’ when both influenza and COVID-19 may spread**,” says WellcomeMD’s [Dr. Betsy Miller](https://wellcomemd.com/richmond-virginia-dr-betsy-miller). “The threat of someone suffering from two infections at once is reason enough to make time for a flu shot.” *Ask your WellcomeMD physician for flu shot information during your next visit.* ## **Continue to Wear a Mask** As COVID-19 cases [continue to rise](https://www.cdc.gov/coronavirus/2019-ncov/covid-data/covidview/index.html) across the country, wearing a mask remains vitally important to help mitigate the virus spread. The CDC recommends that anyone age two and older should wear a mask in public or when near people who do not live in their household. While masks provide some protection to the person wearing them, they are meant to protect those around you in case you are infected with the virus but are not showing any symptoms. It’s important to note that **masks are not a substitute for social distancing, and they should be worn properly for maximum effectiveness**. “Before putting on your mask, wash your hands with soap and water for 20 seconds to reduce contamination of your mask,” says Dr. Miller. “Be sure to cover both your nose and mouth and secure the mask under your chin.” ## **Consider Outdoor Activities when Possible** COVID-19 is spread through respiratory droplets released into the air when talking, coughing, or sneezing. When indoors, person-to-person spread is more likely because you are sharing more air with less ventilation than when you are outdoors. Outdoor activities are less risky and there are still ways to enjoy outdoor social interaction as the weather turns cooler. Parks are a great option, with ample opportunities to **explore, hike, and safely share a picnic meal outdoors**. The National Park Service’s [find-a-park website](https://www.nps.gov/findapark/index.htm) helps lead visitors to parks that are open and shares guidelines and restrictions related to numbers of visitors, mask requirements, and more. The CDC offers its own guidelines for visiting parks, playgrounds, and recreational facilities to ensure your visit is the lowest-risk possible. Spending time outdoors and staying physically active contributes to mental and physical health, but it’s important to take precautionary measures and make smart decisions to protect yourself and others. If parks don’t appeal to you, there are ways to create a social distanced environment closer to home. After all, **being housebound doesn’t have to mean being relegated to indoors**. Fire pits and outdoor heaters are in high demand right now, as people are preparing their outdoor spaces for the winter months. Outdoor heaters provide a solution for smaller spaces like patios or decks. If you have the yard space, a fire pit can provide the warmth needed to comfortably sit outdoors and socialize at a safe distance even during colder months. ## **Follow Social Distancing Guidelines** Social and physical distancing remains strongly recommended to prevent the spread of COVID-19. Staying at least 6 feet away from others reduces your chance of coming in contact with the virus. The CDC has developed recommendations for common social activities like dining out, hosting gatherings, and traveling overnight. **Maintaining social distance when engaging in each of these activities is integral to your safety and the safety of others**. Keep the following tips in mind: - Stay home if you feel ill - Wash your hands for at least 20 seconds when entering and exiting social gatherings; use soap and water when possible and alternatively use a hand sanitizer with at least 60% alcohol - Focus on sanitizing immediately before eating food or after touching any common surfaces like hand railings, payment kiosks, door handles, and toilets - If hosting a gathering, remind guests to stay home if they don’t feel well and keep a guest list of attendees in case future contact tracing is needed - When dining out, call ahead to inquire if a restaurant guarantees 6 feet of distance between guests or offers no-contact service - Renting a house or cabin with people from your household is lower risk than staying at a hotel or at a friend’s home - Before making an overnight lodging reservation, research sanitization practices - During your overnight stay, choose contactless options when available, from check-in to room service ## **Learn Your State’s Travel Guidelines** The CDC still warns against international travel and cautions about travel within the U.S. Some states are requiring 14 days of post-travel self-isolation, regardless of whether or not you are symptomatic. Stay updated with specific state guidelines compiled by CNN [here](https://www.cnn.com/travel/article/us-state-travel-restrictions-covid-19/index.html). Google has also developed alerts to help you prepare before leaving home. When you search on Google for information like hotels, flights, or activities, it will show COVID-19 [travel advisories or restrictions](https://blog.google/products/flights-hotels/travel-advisories-and-airline-policies/) for your destination. The technology company also introduced [driving alerts](https://www.blog.google/products/maps/get-around-safely-these-new-google-maps-features/) in Google Maps to notify you about COVID-19 checkpoints and restrictions along your route. ## **Stay informed with WellcomeMD** Visit our COVID-19 (Coronavirus) Resource Center for continuous updates [here](https://wellcomemd.com/covid-19). **Categories:** Blog Article, News Article **Tags:** COVID-19, Flu Shot, Masks, Social Distancing --- ### [COVID-19: Frequently Asked Questions](https://wellcomemd.com/2020-12-10-covid-19-faqs/) **Published:** December 10, 2020 **Author:** WellcomeMD **Excerpt:**With COVID-19 information constantly evolving, it can be challenging to keep up with the latest recommendations. We hope the following FAQ with WellcomeMD’s Dr. Neal Carl and Dr. John Woodward will provide clarity to some of the most pressing questions we hear from patients.
**Content:** With COVID-19 information constantly evolving, it can be challenging to keep up with the latest recommendations. We hope the following FAQ with **WellcomeMD’s Dr. Neal Carl and Dr. John Woodward** will provide clarity to some of the most pressing questions we hear from patients. It’s important to remember that for now, and for some months to come, we all need to continue to wear masks, practice social distancing, wash our hands frequently, and avoid crowds and large groups.  *Click on each question to expand the answer.* ### + When is the best time to test for COVID-19 following an exposure? Three to five days following an exposure is recommended based on the average incubation period. For exposed individuals who have a negative result, a 14-day quarantine is still suggested. ### + When should asymptomatic individuals be tested for COVID-19? Anyone who has had close contact with an individual with COVID-19 should be tested. Additionally, COVID-19 screening is common in congregate settings (e.g. long-term care facilities), among hospitalized patients, and prior to surgical procedures, aerosol-generating procedures, and immunosuppression therapy. At WellcomeMD, we are also testing asymptomatic patients who need to travel or visit at-risk family members. ### + Is there a way to distinguish COVID-19 clinically from other respiratory illnesses, particularly influenza? No, the clinical features of COVID-19 overlap substantially with flu and other respiratory viral illnesses. There is no way to distinguish them besides testing. ### + When should patients with confirmed or suspected COVID-19 be advised to stay at home? When should they go to the hospital? Home management is appropriate for most patients with mild symptoms (e.g. fever, cough, fatigue, muscle soreness) provided they can be adequately isolated, monitored, and supported in the outpatient setting. However, patients with risk factors for more severe illness (e.g. morbid obesity, cardiovascular disease, COPD/asthma, diabetes, cancer, immunocompromised patients, etc.) should be evaluated by their physician, even if they only have mild symptoms. If the patient being monitored at home develops symptoms of more serious disease, including persistent chest pain or shortness of breath, they should be promptly evaluated by a physician and may require hospitalization. If possible, we recommend monitoring the patient’s blood oxygen levels with home oximetry. If levels fall below 94% when walking, then the patient should be promptly evaluated by a physician. ### + What advice should be given to patients with known or presumed COVID-19 who are managing at home? We recommend the following while managing COVID-19 at home: - Prevent or treat symptoms using supportive care; take acetaminophen (Tylenol) and hydrate - Maintain close contact with your healthcare provider - Monitor your condition for worsening symptoms including shortness of breath, which should prompt clinical evaluation and possible hospitalization - Separate from your household members (e.g. stay in a separate room and wear masks while in the same room) - Wash your hands frequently - Disinfect commonly touched surfaces frequently ### + When managing at home, how long should patients remain isolated? Patients managing care at home should remain isolated until at least 14 days after the first onset of symptoms AND at least 24 hours after the resolution of fever without the use of fever-reduction AND there is improvement in symptoms (e.g. cough, shortness of breath, etc.) For patients with a confirmed COVID-19 test but no symptoms, home isolation should follow a time-based strategy. Asymptomatic patients should remain isolated until at least 14 days after their positive COVID-19 test AND there is no evidence of subsequent illness. If patients need to be retested to return to work, that test will be administered on day 14. ### + Will WellcomeMD offer the COVID-19 vaccine and do you recommend it? WellcomeMD has applied to receive a supply of vaccines, but we do not know when the vaccine will be available to us. *For Virginia residents:* Governor Northam shared Virginia’s three-phased COVID-19 distribution plan last week. Health care workers and residents of long-term care facilities are top priority for receiving the vaccine. Next come critical infrastructure staff, adults with high-risk medical conditions, and adults ages 65 and over. After these groups comes the general public. *For North Carolina residents:* Dr. Mandy Cohen, secretary for North Carolina’s Department of Health and Human Services, shared insight into the state’s multi-phased COVID-19 distribution plan last week. Health care workers dealing directly with COVID-19 patients and long-term care facility residents and staff are top priority for receiving the vaccine. Next come individuals with two or more medical conditions that could result in severe COVID-19 cases. The state is still determining how best to distribute the vaccine beyond these initial groups. The U.S. Department of Health and Human Services and the Department of Defense have worked together to ensure the development of a safe and effective vaccine. Not only is the vaccine being reviewed by the FDA, but an independent advisory board is also conducting a review of the vaccine data to ensure safety and efficacy. With the rigorous review required to receive FDA emergency use authorization, we have every reason to support COVID-19 vaccination. We will continue to review the vaccine process for safety and effectiveness and update our recommendations accordingly. **Categories:** Blog Article, News Article **Tags:** COVID testing, COVID-19, dr. Neal carl, Masks, pandemic, Social Distancing, Vaccine --- ### [Get Your Workplace Into Shape](https://wellcomemd.com/get-your-workplace-into-shape/) **Published:** June 30, 2021 **Author:** WellcomeMD **Excerpt:**For many of us, much of the food we consume during the week is at our place of work. We’re often pressed for time, rushing from one meeting to the next, and squeezing in lunch whenever we can.
While maintaining healthy eating habits during the workday may sound daunting, WellcomeMD’s Director of Wellness Luis Perez has a few simple tricks that can help you navigate the workplace temptations!
**Content:** For many of us, much of the food we consume during the week is at our place of work. We’re often pressed for time, rushing from one meeting to the next, and squeezing in lunch whenever we can. Too often, we ignore our hunger in favor of knocking an item off of our to-do list, which inevitably leads to an afternoon “pick-me-up” from a vending machine or convenience store. Or perhaps, we hold off just long enough to succumb to the temptation of pastries in the break room or cakes during colleague celebrations. While maintaining healthy eating habits during the workday may sound daunting, WellcomeMD’s Director of Wellness Luis Perez has a few simple tricks that can help you navigate the workplace temptations! ## Be Prepared  Meal prepping is a helpful (and healthy) habit to learn. Try to pack your lunchtime meal each day, along with some healthy snacks. We also suggest stashing a few emergency snack bars in your desk just in case hunger strikes. Remember – if you fail to prep, you prep to fail. ## Stick to your Schedule  Develop a consistent eating schedule and try to follow it. Eating at regularly anticipated times during the day helps control hunger and stave off cravings. Curbing your hunger also helps you stick to your food plan even if bagels or donuts appear during meetings. ## Create a Healthy Zone  You are in control of your dedicated workspace. Although you can’t control the overall office choices, you ***can*** choose to make your desk or office a junk food-free zone. To help you avoid the temptation of a snack attack, make sure to dispose of any off-limit foods from your desk drawers or cabinets. ## Find Alternative Routes  Do you have a colleague with a beautiful candy dish that’s always calling your name or a break room that’s never devoid of cookies? If so, seek out alternate office routes that steer you away from these temptations. If the alternate route happens to be “the long way” to your destination, then an added benefit is the extra steps you’ll squeeze in during the day. ## Looking for Guidance on Making Healthy Choices? The journey to optimal health looks different for everyone, and WellcomeMD can help! Our certified health coaches are passionate about helping members reach their goals and find their happiest, healthiest version of themselves. Our collaborative team of physicians, nurses, and health coaches work together as they get to know each patient and provide the support and personalized care that each individual requires. Interested in getting started on your new health journey? Call us today at [**888.531.3844**](tel:+18885313854) or contact us [**online**](https://wellcomemd.com/schedule-a-tour). **Categories:** Blog Article, News Article **Tags:** healthy eating, healthy habits, meal plan, wellness, workplace tips --- ### [WellcomeMD featured in Richmond Times-Dispatch](https://wellcomemd.com/2018-1-8-linda-nash-richmond-times-dispatch/) **Published:** January 8, 2018 **Author:** WellcomeMD **Excerpt:**‘next generation of concierge care’
By GREGORY J. GILLIGAN Richmond Times-Dispatch - Dec 29, 2017
**Content:**  **‘next generation of concierge care’** ## **Entrepreneur Linda Nash has opened WellcomeMD concierge medical practice in Henrico** By GREGORY J. GILLIGAN Richmond Times-Dispatch – Dec 29, 2017 \[Excerpt\] Linda Nash is back in the concierge medical practice business. This time, the Richmond-area entrepreneur has created WellcomeMD, which she said takes concierge medicine to the next level. She has opened two WellcomeMD practices — one in western Henrico County and the other in suburban Chicago — and has plans for more locations in Virginia, Illinois and Florida. Having a more thorough understanding of a patient’s health through genomic profiling, gut health analysis, and an intensive look into the risk factors associated with chronic illnesses is key to creating an optimal health plan, said Dr. Neal Carl, who is WellcomeMD’s first physician at the company’s location off Gaskins Road in Henrico. The company acquired his practice, converted it to its format and made Carl an equity owner of that practice. “It’s all about more personalized care,” Carl said. “We have the ability now with certain testing to look at patients and guide them in a much more personal way. We measure and improve the often overlooked factors that determine how you feel and perform, like gut health, activity, hormonal balance, nutrition, sleep and stress. [Read the Article](https://www.richmond.com/business/local/entrepreneur-linda-nash-has-opened-wellcomemd-concierge-medical-practice-in/article_46172a0d-eb2a-510c-a228-8c52ee71ca63.html) **Categories:** Blog Article, News Article --- ### [WellcomeMD Featured in Future of Healthcare Article](https://wellcomemd.com/2018-4-30-wellcomemd-featured-in-future-of-healthcare-article/) **Published:** April 30, 2018 **Author:** WellcomeMD **Excerpt:**
Yesterday's Richmond Times Dispatch features our founder, Linda Nash.
“Because of the extra time and the extra research, the doctors are going to be thorough, they’re going to be connected to the patient, and there’s a lot of research that shows that the better your connection with your doctor, the better the outcome,” Nash said.
... With one in three adults battling high blood pressure, according to the Centers for Disease Control and Prevention, such accountability can make a world a difference for patients.
"Cutting edge genetic testing is changing how doctors prescribe treatment - Dr. Neal Carl shares about the importance of concierge care practices like WellcomeMD. Concierge care allows time for more personalized care and proactive nutrition and fitness coaching." - WTVR
**Content:** **“Cutting edge genetic testing is changing how doctors prescribe treatment –** Dr. Neal Carl shares about the importance of concierge care practices like WellcomeMD. Concierge care allows time for more personalized care and proactive nutrition and fitness coaching.” – WTVR [Watch the video here (opens in a new tab)](http://wtvr.com/2018/02/08/cutting-edge-genetic-testing-is-changing-the-doctors-prescribe-treatment/). **Categories:** Blog Article, News Article --- ### [Quick Tips to Achieve Healthier Eating Habits](https://wellcomemd.com/healthy-eating-tips/) **Published:** March 2, 2024 **Author:** WellcomeMD **Excerpt:**By making conscious choices and incorporating wholesome ingredients into your diet, you can fuel your body effectively while supporting your fitness goals. Our Richmond health coach, Gregory Anthony has pulled together a list of small list of quick tips and resources to help you incorporate small ways to optimize your nutrition.
**Content:**  This month is National Nutrition Month®, an annual campaign during the month of March created by the Academy of Nutrition and Dietetics to promote learning about making informed food choices and developing healthful eating and physical activity habits. By making conscious choices and incorporating wholesome ingredients into your diet, you can fuel your body effectively while supporting your fitness goals. Our Richmond health coach, [Gregory Anthony](https://wellcomemd.com/richmond-virginia-gregory-anthony) has pulled together a list of tips and resources to help you incorporate quick and easy ways to optimize your nutrition. 1. **Prioritize Whole Foods:** When it comes to nutrition, whole foods are your best bet. These include fruits, vegetables, whole grains, lean proteins, and healthy fats. By centering your meals around these nutritious staples, you provide your body with essential vitamins, minerals, and fiber. Aim to fill your plate with a colorful array of plant-based foods and lean proteins to ensure a well-rounded diet. 2. **Flavor with Herbs and Spices:** Instead of relying on salt to enhance the taste of your meals, experiment with herbs and spices. Not only do they add depth and complexity to dishes, but they also come with their own set of health benefits. From antioxidant-rich turmeric to metabolism-boosting cinnamon, the world of herbs and spices is vast and varied. Get creative in the kitchen and explore new flavor combinations to tantalize your taste buds. 3. **Track Your Meals:** One of the most effective ways to maintain a strong and healthy body composition is by tracking your diet. Whether you prefer using apps like [MyFitnessPal](https://www.myfitnesspal.com) or traditional written journals, keeping a record of your food intake allows you to monitor your calorie and nutrient intake more accurately. By keepting track of what you’re eating you may find you snack more than you realize or the reason for that afternoon slump is you didn’t get enough protein with your healthy salad. By staying mindful of what you eat, you can make informed choices that align with your goals. 4. **Limit Carbohydrates:** Limiting carbohydrates to around 100 grams per day or roughly 2-3 handfuls of cooked items can help manage weight and stabilize blood sugar levels. 5. **Drink Water:** Stay hydrated by drinking at least half your body weight in ounces of water per day. If you are over 200 pounds stick with 90-100 ounces of water a day and if this is hard to achieve, you can work your way up to these goals. *Content by Alana Petyton & Gregory Anthony* [Greg Anthony](https://wellcomemd.com/richmond-virginia-gregory-anthony) is a health coach at WellcomeMD’s clinic in Richmond, VA. Greg earned his bachelor’s and master’ degrees from Virginia Commonwealth University and received his certification in stress-management from the Mayo Clinic. His deep experience working with patients that are pre-diabetic, have preeclampsia, borderline high cholesterol and helping clients quit tobacco taught him the first step to any wellness plan is usually stress management.  **Categories:** Blog Article, News Article **Tags:** concierge medicine, nutrition --- ### [Cardiac risks for women](https://wellcomemd.com/2023-2-1-cardiac-risks-for-women/) **Published:** June 2, 2026 **Author:** WellcomeMD **Excerpt:**We all know heart disease is the number one killer for men in the United States, but did you also know it’s also the number one killer for women? Heart disease is responsible for 1 in every 3 female deaths in the United States. Between 1987 and 2017, heart disease killed more women than men. So why are women at higher risk?
**Content:**  We all know heart disease is the number one killer for men in the United States, but did you also know it’s also **the** **number one killer for women**? Heart disease is responsible for 1 in every 3 female deaths in the United States. Between [1987 and 2017](https://www.cedars-sinai.org/newsroom/time-women-die-from-heart-attacks-more-often-than-men-heres-why--and-what-doctors-are-doing-about-it/), heart disease killed more women than men. So why are women at higher risk? Women often don’t present what are thought to be the “classic” symptoms of heart disease such as sharp chest pain and tightness. Often symptoms for women are vague such as fatigue, nausea or vomiting, shortness of breath, pain in one or both arms, neck, jaw, throat, upper abdomen, or back. And quite **often** **women** [**dismiss**](https://www.heart.org/en/health-topics/heart-attack/warning-signs-of-a-heart-attack/heart-attack-symptoms-in-women) **symptoms** as acid reflux, the flu or normal signs of getting older. Even more concerning: nearly [two](https://www.beaumont.org/health-wellness/blogs/why-are-women-at-higher-risk-than-men-for-heart-disease) thirds of women who die from heart disease showed no previous symptoms at all. [Angiograms](https://www.beaumont.org/health-wellness/blogs/why-are-women-at-higher-risk-than-men-for-heart-disease) don’t always catch signs for coronary artery disease (CAD) in women. This is because their blockages often tend to be in the smaller arteries – a condition known as small vessel heart disease. So what’s the good news? **The good news is that 80% of heart attacks and strokes can be prevented with lifestyle changes.** First, I tell all my patients to know your numbers. Starting in your 30s you should know your blood pressure, cholesterol, and blood sugar numbers. The main risk factors for heart disease are high blood pressure, high cholesterol, obesity, diabetes, smoking, inactivity, poor diet, and high stress. There’s no getting around it. If you want to be healthier, you need to quit smoking, move more, eat healthy, and manage stress. If you are sedentary, start walking for 30 minutes a day. Aim for 5-6 days a week. If that doesn’t sound doable, start slowly and work your way up — and it’s okay to break your workouts into 10-minute sessions throughout the day. When eating meals, half of your plate should be veggies and you need to cut back on processed food, sugary snacks, and alcohol. Limit drinking to two drinks a day for men, and one drink a day for women. To manage stress, you have to prioritize taking some time for yourself. Take a few minutes each day to breathe and give your body a nice stretch. While you’re on a walk, try listening to a meditation app. If that doesn’t sound fun to you, schedule time every few days to call a friend and catch up. Even better if you can meet in person over lunch or dinner. **Healthy lifestyle changes don’t have to be hard.** **They just have to be ones you’ll stick to.** And most importantly, if you feel like your physician isn’t taking your symptoms seriously, insist on further testing and get a second opinion. [Dr. Diana Macian](https://wellcomemd.com/naples-florida-dr-diana-macian) is board certified in Emergency Medicine and has treated a wide range of medical issues, from a bad cough to cardiac arrest and stroke. Before joining WellcomeMD, Dr. Macian worked in the Emergency Department at Naples Community Hospital on the frontline throughout the COVID-19 pandemic. She attended medical school at the Uniformed Services University of Health Science and completed her residency at the Portsmouth Naval Medical Center. While serving throughout the Iraq and Afghanistan conflict, she developed a passion for veterans’ healthcare issues and providing outstanding medical services to those who have served our country.  **Categories:** Blog Article, News Article --- ### [Safeguard Your Health While On Vacation](https://wellcomemd.com/2017-7-13-safeguard-your-health-while-on-vacation/) **Published:** June 12, 2017 **Author:** WellcomeMD **Excerpt:**Before embarking on a long trip, travel medicine and travel risk management should be on the agenda. If you plan to go abroad -- or even to plenty of places in the U.S. -- a comprehensive, unhurried conversation with your doctor is definitely called for.
A pre-travel consultation includes prevention of infections, prescribed medications to bring in case of emergency, and coping with hazardous terrain, for starters.
**Content:**  **Before embarking on a long trip, travel medicine and travel risk management should be on the agenda.** If you plan to go abroad — or even to plenty of places in the U.S. — a comprehensive, unhurried conversation with your doctor is definitely called for. A pre-travel consultation includes prevention of infections, prescribed medications to bring in case of emergency, and coping with hazardous terrain, for starters. Your doctor should be alerted as to your whereabouts, too, just in case. For example, we provide information on locations of clinics and hospitals at your destination in case of emergency. We also offer our members quick all-hours access to the doctor via cell phone and email — reassuring, even if all you need is advice for common travel ailments. You don’t need to be a member of our practice to get personalized pre-travel counseling and recommended vaccinations, though. And now’s the time: your pre-travel counseling should occur well in advance of departure — preferably more than four weeks, especially since some immunizations need time to take effect. As a member of the International Society of Travel Medicine I’m in touch with clinicians all over the world, and have access to the latest updates in disease outbreaks, other health issues, and travel warnings. It may seem as if just sitting around for hours in cars or on planes, and then enjoying beautiful places, wouldn’t strain your health. But as many of us have learned, things can happen, even on vacation. **Even commonplace problems like traveler’s diarrhea or altitude sickness can become serious if they aren’t effectively treated.** You can easily prevent a case of traveler’s diarrhea that could ruin your vacation. Your doctor can tell you what to pack in your shaving or make-up kit as traveler’s first aid. And these days, infectious diseases are more widespread and more aggressive: zika virus, chikungunya virus, yellow fever and dengue fever, for example, are far more common in destinations very close to the U.S. Dengue fever has even shown up in Hawaii. Other preventable illnesses including malaria, measles, and hepatitis A are also prevalent in other countries…but prevention has to happen well before you get on the plane. Some travelers need special preparation, too: if you’re pregnant, allergic, or have immune deficiencies, very young children, or other limitations, then go over your health needs in detail with your doctor. Our members can arrange no-delay, no-rush office visits with just a phone call or email, as well as a very thorough, 2.5-hour annual physical exam. It includes consultation with a dietitian and a professional physical trainer. It’s good to be in great physical shape when you travel. And it’s good to know that with some planning, your doctor — or at least your doctor’s good counsel — can come along for the trip. **Categories:** Blog Article, News Article **Tags:** health, tips, travel, travel medicine, travel risk management --- ### [What is "Healthy" Fat?](https://wellcomemd.com/2018-11-9-what-is-healthy-fat/) **Published:** November 16, 2018 **Author:** WellcomeMD **Excerpt:**For decades, people have avoided nuts because they’re high in fat, but WellcomeMD nutritionist Jess Godfrey argues that they’re actually one of the better foods we can eat. When you eat nuts, you’re also getting fiber, protein, and antioxidants all from one filling snack.
**Content:**  Last September, nutritionist Jess Godfrey spoke to WellcomeMD’s Richmond practice about the importance of eating a well-balanced diet, or as she refers to it, eating the rainbow. In addition to answering patient questions, Jess highlighted a few key diet staples. Over the next couple weeks, we’ll be featuring blogs on the nutritious foods that Jess recommends, and explaining how and why you should include them in your diet. This week’s feature is focused on dispelling popular beliefs about fatty foods and detailing which types of fat you might want to include in your diet. ## **Nuts** For decades, people have avoided nuts because they’re high in fat, but Jess argues that they’re actually one of the better foods we can eat. Nuts are high in calories, but they are the good calories that come from fat and protein. When you eat nuts, you’re also getting fiber, protein, and antioxidants all from one filling snack. Additionally, some nuts, like almonds, have zinc and magnesium. Jess encourages shoppers to go to the bulk aisles in grocery stores and make homemade trail mix. **When you eat nuts, you reduce your risk of having a heart attack by 30% and experience greater reductions in blood pressure, LDL cholesterol, and inflammation** than you would from eating low-fat foods. For those for whom nuts are a stomach irritant, Jess suggests leaving them to soak overnight and then roasting them in order to reduce the compound that can cause digestion issues. ## **Avocados** When it comes to healthy foods, one of Jess’ favorites is the avocado. Avocados can act as butter in a baked good or sub for eggs in mayonnaise. Technically avocados are defined as fruits, but in reality, over 75% of their calories actually come from fat – mostly monounsaturated fat, putting them in a similar category as olives. **The addition of avocados to an already well-balanced diet has been shown to lower the risk of heart disease, improve blood levels of LDL cholesterol, and lower levels of oxidative stress in the bloodstream** following consumption of a meal. In one particular research study, participants in two groups all consumed a diet with the same overall balance including 34% of fat in both groups. One group got an avocado a day and the other group didn’t have any avocado. Naturally, the group that ate avocado had the best heart-related results in terms of blood chemicals. In avocados, you’ll find all the B vitamins except for B12, substantial amounts of vitamin C, vitamin D, phosphorus, manganese, and copper. **An avocado has about 10 grams of fiber, and has more potassium than bananas.** Looking to switch up the menu? Jess suggests cooking avocados – but be sure to add them to your dish towards the end, because if you cook them too long, they will have a bitter taste. **Categories:** Blog Article, News Article **Tags:** avocado, blog, fat, food, jess godfrey, nutrition, nuts, richmond, welcomed richmond, wellcomemd, wellness --- ### [Zika Season Is Never Over](https://wellcomemd.com/2017-7-13-zika-season-is-never-over/) **Published:** November 7, 2016 **Author:** WellcomeMD **Excerpt:**The Zika story will take a while to unfold in the Chicago area, but you should be aware of a couple of important things now.
One is that the hazards are only for particular individuals and circumstances. No epidemic looms here. But for those who could be affected, it's a serious concern. 1.3 million travelers from Zika-affected countries debarked in Chicago during the most recently tallied year.
**Content:**  The Zika story will take a while to unfold in the Chicago area, but you should be aware of a couple of important things now. One is that the hazards are only for particular individuals and circumstances. No epidemic looms here. But for those who could be affected, it’s a serious concern. **1.3 million travelers** from Zika-affected countries debarked in Chicago during the most recently tallied year. Our office spoke with Dr. Stephanie Black, Medical Director of Chicago’s Communicable Disease Program. “The risk of locally transmitted Zika virus for residents is basically negligible,” she told us, “because the primary species of mosquito that transmits the virus is not native to Chicago and can’t survive our cold winters.” But Zika is linked to profound birth defects, she adds, so **pregnant women should avoid any non-essential travel** to affected countries in Latin America, the Caribbean, and Southeast Asia. And, as of this writing, Miami and surrounding Dade County. Women should wait eight weeks after exposure to conceive. For the latest guidance on affected areas visit [cdc.gov/zika/geo/ (opens in a new tab)](https://www.cdc.gov/zika/geo/) And if you plan to become pregnant, don’t sleep with someone who’s been to any of those countries unless your partner uses a condom. **Sexual contact can also spread this virus.** Exposed men, whether they have symptoms or not, should wait six months before attempting to conceive a child. “It may put a monkey wrench in someone’s honeymoon plans,” Dr. Black concedes. “This really calls for people to do some good family planning with their physicians.” At my Oak Park practice, travel medicine — including the risk of infectious disease — is always on the agenda. If you plan travel abroad — or to plenty of places in the U.S., in the case of Lyme disease — a comprehensive, unhurried conversation with your doctor is definitely called for. We offer our members no-delay, no-rush office visits and quick access to the doctor via cell phone and email, as well as a very thorough, 2.5-hour annual physical exam. It includes consultation with a dietitian and a professional physical trainer. Zika’s still bristling with unknowns. Some early research — still being assessed — is showing impacts among infected adults, but we don’t know how often it occurs. “These cases of central nervous system illness are concerning and need more research,” Black told us. Another uncertainty is whether climate change will bring the mosquitos that carry the virus to our area more routinely in the future. “Hopefully, by that time we’ll have a vaccine,” Dr. Black says. **Categories:** Blog Article, News Article **Tags:** mosquito, summer, tips, travel, travel medicine, zika, zika virus --- ### [Healthy Eating: Simple Summer Snacks You Can Make at Home](https://wellcomemd.com/2021-6-11-simple-summer-snacks-you-can-make-at-home/) **Published:** June 11, 2021 **Author:** WellcomeMD **Excerpt:**You don't have to be a master chef to cook up delicious light bites that everyone will love. WellcomeMD Health Coach Corrine Lewis recently hosted a virtual cooking class where she shared three of her healthy and tasty recipes.
**Content:**  You don’t have to be a master chef to cook up delicious light bites that everyone will love. WellcomeMD Health Coach Corrine Lewis recently hosted a virtual cooking class where she shared three of her healthy and tasty recipes. Watch the video below and scroll down for links to the simple snack recipes that just may become your summer staples! ### Recipe Links: - [**Tropical Kiwi Strawberry Spring Rolls**](https://www.yummly.com/recipe/Tropical-kiwi-strawberry-spring-rolls-333455) - [**Savory Dill Flax Seed Crackers** (PDF)](https://f.hubspotusercontent40.net/hubfs/2338647/Savory%20Dill%20Flax%20Seed%20Crackers%20by%20Corrine%20Lewis.pdf) - [**Silky & Smooth Hummus** (PDF)](https://f.hubspotusercontent40.net/hubfs/2338647/Hummus%20Silky%20Smooth.pdf) **Categories:** Blog Article, News Article **Tags:** cooking, healthy eating, wellness --- ### [10 Tips for Better Sleep](https://wellcomemd.com/2020-12-7-sleep-hygiene-and-the-covid-19-pandemic/) **Published:** January 21, 2021 **Author:** WellcomeMD **Excerpt:**It’s easy to deprioritize sleep amidst the pressures of daily responsibility and lengthy to-do lists. However, adequate sleep is a key component to overall health, wellness, and disease prevention. As we continue to navigate COVID-19 and attempt to mitigate the virus spread, good sleep hygiene is essential.
**Content:** It’s easy to deprioritize sleep amidst the pressures of daily responsibility and lengthy to-do lists. However, adequate sleep is a key component to overall health, wellness, and disease prevention. As we continue to navigate COVID-19 and attempt to mitigate the virus spread, good sleep hygiene is essential. Getting enough sleep can help you fare better during the pandemic, both physically and mentally. “Sleep supports the immune system, and sleep deprivation increases susceptibility to viral infections,” says WellcomeMD’s Dr. Mary Colfer. “Sleep also has a direct effect on our emotional well-being, and can help lessen stress, anxiety, and depression.” With many of these emotional challenges heightened during COVID-19, using tactics to help alleviate them is crucial. “**Now is not the time to ignore sleep, but instead it’s time to buckle down on making sleep a top priority**,” emphasizes Dr. Colfer. Developing a consistent nighttime routine and incorporating good bedtime habits are key to sleeping well. The following tips can help improve your sleep hygiene: 1. **Go to bed and get up at the same times each day** - *A regular schedule will help your body know when to release calming hormones for sleeping and stimulating hormones for waking.* 2. **Unplug from electronics 30-60 minutes before bedtime** - *Digital devices stimulate our brains and the blue light released from screens can prevent your brain from preparing for sleep.* 3. **Develop rituals to help you wind down each night** - *Stretching, reading, or practicing yoga can help you de-stress.* 4. **Don’t eat or drink too close to bedtime** - *Eat a balanced meal 2-3 hours before bed and avoid drinking too much liquid in order to reduce or eliminate waking up for bathroom breaks.* 5. **Try to avoid naps** - *If you nap, keep it short and before 5 p.m.* 6. **Go to sleep in a dark, quiet room with moderate temperature** - *Consider room darkening curtains or a sleep mask and target the temperature to 60-68° F.* 7. **Stay active and exercise regularly (outdoors when possible)** - *Physical movement, sunlight, and fresh air can help promote restful sleep.* 8. **Use moderation when consuming alcohol or caffeine** - *Try to avoid caffeine within 8-9 hours of your bedtime.* 9. **Listen to white noise** - *The hum of a white noise machine, fan, or humidifier can mask night noises that might interfere with rest.* 10. **Take a bath or shower** - *Depending on preference, a warm bath with Epsom salts or a cool shower can promote recovery and restful sleep.* At WellcomeMD, we believe in a comprehensive, proactive approach to health care. This includes understanding and treating the root cause of patient issues, including sleep disruption. If you want to learn more about WellcomeMD’s approach to concierge care and how it could enhance your sleep quality, [contact us today](https://wellcomemd.com/contact). **Categories:** Blog Article, News Article **Tags:** COVID-19, pandemic, sleep, sleep hygiene --- ### [Is Shoveling Snow Dangerous? More Than You Might Think](https://wellcomemd.com/is-shoveling-snow-dangerous-more-than-you-might-think/) **Published:** February 20, 2025 **Author:** WellcomeMD **Excerpt:**While it might seem like a simple chore, it's important to understand that shoveling snow can actually be quite dangerous, especially if you're not prepared or have certain underlying health conditions.
**Content:**  Snow has fallen once more in central Virginia, bringing with it, the inevitable task of shoveling snow. While it might seem like a simple chore, it’s important to understand that shoveling snow can actually be quite dangerous, especially if you’re not prepared or have certain underlying health conditions. In fact, according to the [American Journal of Emergency Medicine](https://pubmed.ncbi.nlm.nih.gov/20825768/#full-view-affiliation-1), almost 200,000 adults were treated in the emergency room, and more than 1,600 died from snow-shoveling related accidents between 1990 to 2006. So it’s not just about a sore back the next day; we’re talking about potential serious health risks. According to the American Heart Association adults over the age of 45 “should be cautious” when snow shoveling as they are part of an age group that is [at higher risk](https://newsroom.heart.org/news/snow-shoveling-cold-temperatures-combine-for-perfect-storm-of-heart-health-hazards). And anyone with heart or musculoskeletal conditions like heart disease, high blood pressure, or high cholesterol is advised to take “extra care” when shoveling snow. So, is shoveling snow dangerous? The short answer is: yes, it can be. Now let’s delve into why. ## **Strain on Your Heart** Shoveling snow is a strenuous activity. Think about it: you’re often lifting heavy, wet snow, twisting, and throwing it, all while often bundled up in heavy winter clothing. This puts a significant strain on your cardiovascular system. It can raise your heart rate and blood pressure dramatically, increasing the risk of a heart attack, especially for individuals who are already at risk or have undiagnosed heart conditions. This is particularly true for people who are not regularly active. Going from a sedentary lifestyle to suddenly engaging in intense physical exertion is a recipe for trouble. ## **Back and Muscle injuries** Beyond the heart, shoveling snow is a common culprit for back injuries. The repetitive lifting, twisting, and bending can strain muscles, ligaments, and discs in your back. Incorrect lifting techniques, such as bending from the waist instead of lifting with your legs, exacerbate the problem. And it’s not just the back; you can also strain your shoulders, arms, and legs. ## **Other Risks:** - **Dehydration:** It’s easy to forget to stay hydrated when you’re out in the cold, but physical exertion like shoveling can lead to dehydration. Dehydration can further strain your heart and contribute to muscle fatigue. - **Hypothermia:** While you might work up a sweat while shoveling, prolonged exposure to cold temperatures can still lead to hypothermia, especially if you’re not dressed appropriately. - **Slips and Falls:** Icy patches and uneven surfaces can increase the risk of slips and falls, leading to injuries like sprains, fractures, or head trauma. ## **Who is Most at Risk?** While anyone can experience injuries from shoveling snow, certain individuals are at a higher risk: - **People with heart conditions:** As mentioned earlier, the strain on the heart can be particularly dangerous for those with pre-existing heart problems. - **Older adults:** Older adults may have decreased muscle strength and flexibility, making them more susceptible to injuries. - **People who are overweight or obese:** Carrying extra weight puts additional strain on the heart and joints. - **Sedentary individuals:** Those who are not regularly active are at a higher risk of injury when engaging in strenuous activities like shoveling. ## **How to Shovel Snow Safely:** - **Warm up:** Just like any other physical activity, it’s important to warm up your muscles before you start shoveling. A few minutes of light cardio can help prepare your body for the exertion. - **Use proper technique:** Lift with your legs, not your back. Keep the shovel close to your body and avoid twisting. - **Take breaks:** Don’t try to do it all at once. Take frequent breaks to rest and rehydrate. - **Dress appropriately:** Wear layers of clothing to stay warm and dry. Wear sturdy shoes with good traction to prevent slips and falls. - **Stay hydrated:** Drink plenty of water before, during, and after shoveling. - **Know your limits:** If you start to feel any chest pain, shortness of breath, or dizziness, stop immediately and seek medical attention. Alternatives to Shoveling Snow: If possible, consider alternatives to shoveling, such as hiring someone to do it for you or using a snow blower. If you must shovel, try to do it after the snow has stopped falling, as fresh snow is lighter. Shoveling snow is a necessary evil in many parts of the world, but it doesn’t have to be a dangerous one. By understanding the risks and taking the necessary precautions, you can protect your health and make this winter chore a little less daunting. If you have any concerns about your health and your ability to shovel snow, consult with your WellcomeMD physician before starting the task. They can provide personalized advice based on your individual circumstances. **Categories:** Blog Article, News Article **Tags:** heart health, snow shovel, winter --- ### [COVID-19: Fully Vaccinated – Now What?](https://wellcomemd.com/2020-12-10-covid-19-fully-vaccinated-faqs/) **Published:** April 19, 2021 **Author:** WellcomeMD **Excerpt:**As an increasing number of Americans receive the COVID-19 vaccine, questions have emerged regarding behavioral guidelines and safety measures for fully vaccinated individuals. WellcomeMD physicians answer some of the most pressing questions they hear from vaccinated members in our latest blog post.
**Content:** As an increasing number of Americans receive the COVID-19 vaccine, questions have emerged regarding behavioral guidelines and safety measures for fully vaccinated individuals. WellcomeMD physicians answer some of the most pressing questions they hear from vaccinated members below.  *Click on each question to expand the answer.* ### + Once I’m vaccinated, how long does it take until I reach immunity? People are considered fully vaccinated two weeks after their second dose of a two-dose series, like Pfizer-BioNTech or Moderna, or two weeks after their single-dose vaccine, like Johnson & Johnson. ### + Can I still spread the virus? The answer to this question is largely unknown, which is part of the reason vaccinated individuals are still encouraged to wear masks and avoid large gatherings. Researchers are currently exploring this question and some of the preliminary data is encouraging. However, at this point we don’t fully understand how well the vaccine prevents virus spread. ### + What precautions should I continue to take? Even when vaccinated, you should continue to wear a mask in public, practice social distancing, wash your hands frequently, and avoid medium or large gatherings. The vaccines protect you from severe illness, hospitalization, and death due to COVID-19. However, the vaccines do not completely prevent you from contracting the virus, so caution is still recommended. Additionally, there is still a chance that vaccinated people can still spread the virus (see previous question). ### + Do I need to wear a mask around other vaccinated people? Masks are encouraged in public settings since there’s no way to know the vaccination status of everyone around you. In private indoor or outdoor settings, you do not need to wear a mask when gathering with other individuals who have been fully vaccinated. ### + I want to visit with people outside of my household who are not vaccinated. Can I safely visit them without wearing a mask? In private indoor or outdoor settings, you do not need to wear a mask if the unvaccinated individuals are from one other household and are not at risk of severe illness. You should not visit indoors without a mask with anyone who is at increased risk for severe illness from COVID-19, since you can potentially spread the virus to others. ### + Can I eat indoors at a restaurant? Indoor dining remains relatively high-risk because of the close proximity to people outside of your household who are not wearing masks. Outdoor dining is still the safer option. ### + If I am exposed to someone with COVID-19, what should I do? You do not need to quarantine or get tested unless you have symptoms. If you have symptoms, then you should get tested and self-quarantine while waiting for the results. ### + Do I need to quarantine and get tested for COVID-19 after I travel? Once you have been fully vaccinated you do not need to quarantine after you travel. If you are travelling domestically, you do not need to get tested for COVID-19 before or after you travel. If you travel internationally, you do not need to get tested before leaving the U.S. unless your destination requires a test. However, you will still need to show a negative test result before boarding a flight to the U.S. The CDC also still recommends getting tested for COVID-19 three-five days after international travel. **Categories:** Blog Article, News Article **Tags:** COVID-19, COVID-19 vaccine, pandemic, safety measures, Vaccine --- ### [Fighting Misinformation Surrounding the COVID-19 Pandemic](https://wellcomemd.com/2020-3-20-fighting-misinformation-surrounding-the-covid-19-pandemic/) **Published:** March 20, 2020 **Author:** WellcomeMD **Excerpt:**During this unprecedented healthcare crisis a second hazard has arisen: bad advice about avoiding and treating COVID-19 spread on social media. This alarming development during a global pandemic is concerning.
**Content:** During this unprecedented healthcare crisis a second hazard has arisen: bad advice about avoiding and treating COVID-19 spread on social media. This alarming development during a global pandemic is concerning. Examples of inaccurate messaging about the virus include a chain email from a “member of the Stanford hospital board” that stated merely sipping water could wash the virus down your throat allowing your stomach acid to kill it and a recipe for homemade hand sanitizer made with vodka and aloe gel that was handed out. There are several legitimate sources for information on COVID-19, including the Centers for Disease Control and Prevention’s [Frequently Asked Questions](https://www.cdc.gov/coronavirus/2019-ncov/faq.html) page and the World Health Organization’s [Myth busters](https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/myth-busters) page. This week Dr. Robert H. Shmerling, Faculty Editor at Harvard Health Publishing, also [warned about conspiracy theories](https://www.health.harvard.edu/blog/be-careful-where-you-get-your-news-about-coronavirus-2020020118801) and unfounded claims that are circulating on social media. He pointed to hoaxes that claim the US government had created and patented a vaccine for coronavirus years ago and suggest drinking bleach or snorting cocaine can cure coronavirus infection as misleading posts that could be especially damaging. This virus is here, and many are scared. Before fear drives you to press ‘share’ after reading a social media post, take a deep breath and check the source. Let’s not make a difficult situation worse. **Categories:** Blog Article, News Article **Tags:** CDC, COVID-19, pandemic, social media --- ### [New services now available at our Buckhead clinic!](https://wellcomemd.com/new-services-now-available-at-our-buckhead-clinic/) **Published:** May 25, 2023 **Author:** WellcomeMD **Excerpt:**This June we are excited to announce new services offered to all our members at our Buckhead clinic: InBody scans, virtual health coaching with our Charlotte health coach, Orly Boyle, and professional-grade supplements.
**Content:**  # **WellcomeMD – Buckhead is proud to offer new services at our clinic!** This June we are excited to announce new services offered to all our members at our Buckhead clinic: InBody scans, virtual health coaching with our Charlotte health coach, [Orly Boyle](https://wellcomemd.com/charlotte-north-carolina-orly-boyle), and professional-grade supplements. Continue reading for more information about each new offering: ## **InBody Scan** In less than 60 seconds the InBody 570 will give a baseline readings which include weight, water levels, visceral fat levels, muscle weight, body-fat percentage, BMI and more! InBody scans give members a baseline reading on their overall internal health that is over 98% accurate. This scan can be completed in less than 5 minutes during your next appointment at no additional charge to our members. ## **Virtual health coaching** Membership with WellcomeMD – Buckhead include four virtual sessions with our certified health coach [Orly Boyle](https://wellcomemd.com/charlotte-north-carolina-orly-boyle). Orly’s style of coaching provides each member pursing behavioral and lifestyle modifications with a simple path forward to enhance their health and wellbeing. She provides highly personalized mentorship to support during each session. During the initial session, [Orly (opens in a new tab)](https://cgT0h04.na1.hubspotlinks.com/Ctc/OM+113/cgT0h04/VVKt7n5TBZ3qN5RQP-nXnVTHW2F3lfm4--X7zN4qMxLm3q90pV1-WJV7CgB5pMfkSb0NDs6rN3zCcpw21d6wW1KpkVx5yHTTwW6Xz_LG7qPsNwW4F3xQ74m0Gb7W2DnhqF4gsXC5W5rFckd35_8CRW7kVd6x3GJ3c-W8zBsDr5CZvPvW6PkwFX7HDl4nW1rhKLR87tCD9W2FTx3y1PH7BlW6LXmf12yrTJsN8gQ-0vyplCZW33tbY02pw0BMW4YDmc13fWS0qW2Yv53z8RdlsbW5066wR6d5CMLV1tNSc7QRfptW5KGcMN4Vy201W7fXHxh6zy7CNW3L8ZZB65zMZ6W8YsWNs731Rv0W2bvFg67BzL5wW8CpTXz5kWX58W33v0mF44Ndsg33kp1 "https://cgT0h04.na1.hubspotlinks.com/Ctc/OM+113/cgT0h04/VVKt7n5TBZ3qN5RQP-nXnVTHW2F3lfm4--X7zN4qMxLm3q90pV1-WJV7CgB5pMfkSb0NDs6rN3zCcpw21d6wW1KpkVx5yHTTwW6Xz_LG7qPsNwW4F3xQ74m0Gb7W2DnhqF4gsXC5W5rFckd35_8CRW7kVd6x3GJ3c-W8zBsDr5CZvPvW6PkwFX7HDl4nW1rhKLR87tCD9W2FTx3y1PH7BlW6LXmf12yrTJsN8gQ-0vyplCZW33tbY02pw0BMW4YDmc13fWS0qW2Yv53z8RdlsbW5066wR6d5CMLV1tNSc7QRfptW5KGcMN4Vy201W7fXHxh6zy7CNW3L8ZZB65zMZ6W8YsWNs731Rv0W2bvFg67BzL5wW8CpTXz5kWX58W33v0mF44Ndsg33kp1") works with each member to set health goals and develop a highly personalized wellness plan. Follow-up appointments are then set every three months to track progress and adjust the plan as needed. ## **Professional-grade supplements** We now offer a variety of professional-grade supplements that you can purchase at a discount conveniently from our front desk. - **Vitamin D3:** Enhances immune support and calcium absorption into bones. - **Methyl B12:** Supports brain and nerve health. - **Omega -3:** Promotes heart health, joint and cognitive function. Also good for hair, skin, and nails. - **Curcumin:** Helps with management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. - **N-Acetyl Cysteine:** Relieves respiratory systems, replenishes antioxidants, and loosens mucus in throat. Supports immune system function. - **Reacted Magnesium:** Vital nutrient for regulating many body processes, including muscular, nerve and vascular function, blood sugar levels, and blood pressure. Gentle on your gut! - **Zinc 15:** Supports body’s defense system as well as enhancing digestion. - **Buffered Vitamin C:** Immune boost, aids in slowing down aging process, antioxidant, and buffered aspect is easier on the stomach. - **Pancreatic Enzyme:** Helps break down fats, proteins, and carbohydrates in the GI tract. - **Intestin – OL:** Blend of thyme, oregano, and clove oil which promotes healthy microbial balance and immune support. - **L-Glutamine:** Strengthens immune system and reduces infections, particularly cuts or those associated with surgery. Helps prevent or treat multiple organ dysfunction after shock or injuries. Also benefits GI health. - **GI Revive:** Provides nutrients to support GI repair and support for optimum GI function. - **CoQ10:** Improves heart health and blood sugar regulation, promotes neurological health and boosts antioxidant activity. Contact the clinic directly to schedule a wellness visit your our health coach, or for more information on any of our supplements. **Categories:** Blog Article, News Article **Tags:** concierge medicine, health coach, inBody scan, supplements --- ### [Walking for Fitness](https://wellcomemd.com/walking-for-fitness/) **Published:** October 3, 2022 **Author:** WellcomeMD **Excerpt:**You don’t have to be a fitness fanatic to develop an exercise routine that works for you. If you’re looking for a way to get moving that doesn’t involve equipment or complicated training, then walking might be the answer. Not only does walking add movement to your everyday routine, but it also helps alleviate stress.
**Content:**  As the season changes and we settle back into our routine, it’s the perfect time of year to make healthy changes. You don’t have to be a fitness fanatic to develop an exercise routine that works for you. If you’re looking for a way to get moving that doesn’t involve equipment or complicated training, then walking might be the answer. Not only does walking add movement to your everyday routine, but it also helps alleviate stress. The following tips from WellcomeMD physician, Dr. Melissa Ratliff to help you make the most of your strolls and set you up for success: 1\. **Gear:** Sneakers with proper support are a must! The average life of a walking/running shoe is six months, so take a look at the soles of your shoes before your next walk. If you notice uneven wearing, consult with a shoe fitting professional to help you determine the best sneaker for your strike pattern. 2\. **Form:** Use your arms as “pumps” to help quicken your pace. The more movement you generate in your upper body, the more calories you will burn. 3\. **Warm Up and Cool Down:** Although easily ignored, warming up and cooling down are integral to any exercise routine. Warm up with dynamic movements like hip circles or leg swings. Then, walk an easy pace for the first five minutes of your walk. To cool down, walk your last five minutes at an easy pace and then take a few minutes to stretch your glutes, hamstrings, quads, and calves. 4\. **Pace:** To walk for fitness, you want to increase your heart rate and work up a sweat. To reach the fat burning zone, walk at a pace that allows you to carry on a “breathy” conversation or “airily” sing a song. 5\. **Intervals:** Consider varying your speed throughout your walk by adding intervals. For a 30-minute walk, try the following pattern: a. Warm up at an easy pace for 5 minutes b. Walk 3 minutes at a fast pace c. Walk 2 minutes at a moderate pace d. Repeat for 4 rounds e. Cool down at an easy pace for 5 minutes Keep in mind that your duration and work-to-rest ratios will depend on your current fitness level, so adjust your intervals and rounds as needed. 6\. **Schedule:** Aim to walk three to five days per week and alternate between type of walk. For example, a 5-day walk week might look like this: a. MWF: 30-minute walk at a steady pace for the duration b. Tu/Th: 30-minute walk using intervals c. Weekend: recovery Walking can improve your overall fitness and quality of life and it’s a great place to start if you’re new to working out. Keep in mind that changes don’t happen overnight, and a fitness journey should be approached one step at a time.  Melissa Ratliff, M.D. is an integrative concierge physician from our clinic in Charlotte, NC. As a primary care doctor, she frequently helps patients with weight loss, diabetes, blood pressure, and depression. In addition, she also has expertise in mental health and women’s health. Prior to joining WellcomeMD, Dr. Ratliff was a physician with Blakeney Family Physicians, where she practiced for nine years and served as lead physician for the last five years. Dr. Ratliff treats patients of all ages and is an ally of the LGBTQ+ community. **Categories:** Blog Article, News Article --- ### [7 Supplements Every Man Should Be Taking](https://wellcomemd.com/supplements-every-man-should-be-taking/) **Published:** June 8, 2023 **Author:** WellcomeMD **Excerpt:**In this blog post, we explore some of the best supplements that men should consider taking to help fill nutritional gaps, address gender-specific health concerns and promote overall well-being.
**Content:**  When it comes to maintaining optimal health, a well-balanced diet and regular exercise are essential. However, due to various factors such as busy lifestyles, dietary restrictions, and nutrient deficiencies, many of us may benefit from incorporating certain supplements into our daily routine. Men in particular could benefit from taking supplements as they are more likely to consume [more meat and potatoes and fewer fruits and vegetables](https://www.sciencedaily.com/releases/2008/03/080319120318.htm) than women. In this blog post, we will explore some of the best supplements that men should consider taking to help fill nutritional gaps, address gender-specific health concerns and promote overall well-being. 1. **Multivitamins** serve as a foundation for good health by providing essential vitamins and minerals that may be lacking in your diet. Men have unique nutritional requirements, and a multivitamin designed specifically for men can help bridge those gaps. Look for a high-quality product that includes vitamins A, C, D, E, K, the B-complex vitamins, as well as minerals like magnesium, zinc, and selenium. 2. **Omega-3 Fatty Acids** are crucial for heart health, brain function, and reducing inflammation. Men can benefit from incorporating fish oil or algae-based omega-3 supplements into their routine. These supplements provide eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are important for cardiovascular health, cognitive function, and joint health. 3. **Vitamin D** is commonly referred to as the sunshine vitamin because our bodies produce it in response to sunlight. However, many men do not get enough sun exposure due to indoor jobs or geographical location. Vitamin D is essential for bone health, immune function, and testosterone production. Consider a vitamin D3 supplement, especially during the winter months or if you live in areas with limited sunlight. 4. **Magnesium** is involved in over 300 biochemical reactions in the body, making it a vital mineral for men’s health. It supports muscle function, nerve transmission, energy production, and helps regulate blood pressure. Many men do not consume enough magnesium through their diet, so a magnesium supplement can be beneficial. Look for magnesium citrate, glycinate, or threonate for better absorption. 5. **Probiotics** play a significant role in maintaining a healthy gut. Gut health is crucial for overall well-being. Probiotic supplements promote the growth of beneficial bacteria in the digestive system, aiding digestion, supporting the immune system, and enhancing nutrient absorption. Look for a broad-spectrum probiotic supplement that includes different strains of bacteria for optimal gut health. 6. **Zinc** is an essential mineral that plays a vital role in immune function, testosterone production, and maintaining prostate health. It also supports wound healing and helps with the metabolism of macronutrients. Zinc deficiencies are common, especially in men, due to poor dietary intake or increased losses through sweat. Consider a zinc supplement to support overall health. 7. **Coenzyme Q10 (CoQ10)** is a powerful antioxidant that supports heart health, energy production, and protects against oxidative stress. It is naturally produced by the body but declines with age. Supplementation can be beneficial, particularly for men over 40 or those taking statin medications, as statins may deplete CoQ10 levels. In addition, if you’re over the age of 50, you should also consider taking these supplements as well: 1. **Calcium with Vitamin D:** As men age, the risk of osteoporosis and bone fractures increases. Calcium and vitamin D supplements work synergistically to maintain bone density and reduce the risk of fractures. Calcium aids in bone formation, while vitamin D supports calcium absorption. Look for a supplement that combines both nutrients to ensure adequate bone health. 2. **B-complex Vitamins:** B vitamins, including B6, B12, and folate, are essential for energy production, brain function, and cardiovascular health. As men age, their ability to absorb and utilize B vitamins may decrease. Taking a B-complex vitamin supplement can help maintain energy levels, support cognitive function, and promote a healthy heart. 3. **Prostate Health Supplements:** Prostate health becomes increasingly important for men over 50. Supplements containing ingredients like saw palmetto, beta-sitosterol, and lycopene can help support prostate health. These natural compounds can assist in maintaining normal urinary function and reducing the risk of prostate enlargement or other related concerns. 4. **Vitamin B12** is particularly important for men over 50 as it supports nerve function, energy metabolism, and cognitive health. Aging can affect the body’s ability to absorb B12 from food sources. Supplementation can help ensure adequate levels of this essential vitamin, reducing the risk of deficiencies and associated health issues. It’s important to remember supplements should never replace a healthy diet, exercise, or medical advice. ***Always talk to your doctor when adding new supplements or over-the-counter medications to your routine to*** ***avoid any health hazards that can arise from mixing supplements and medications.*** **Categories:** Blog Article, News Article --- ### [Loneliness the Silent Epidemic](https://wellcomemd.com/loneliness-the-silent-epidemic/) **Published:** July 18, 2023 **Author:** WellcomeMD **Excerpt:**In an increasingly connected world, it's ironic that loneliness and isolation have become prevalent issues, affecting millions of lives across the globe and more than half (58%) of U.S. adults. While these states of being may seem like solely emotional experiences, research reveals that they can have profound negative impacts on our physical and mental well-being.
**Content:**  ## **The Silent Epidemic: Unveiling the Hidden Health Effects of Loneliness and Isolation** In an increasingly connected world, it’s ironic that loneliness and isolation have become prevalent issues, affecting millions of lives across the globe and **more than half (58%) of U.S. adults.** While these states of being may seem like solely emotional experiences, research reveals that they can have profound negative impacts on our physical and mental well-being. In fact, according to new advisory from the U.S. Surgeon General, **loneliness can increase the risk for premature death to levels comparable to smoking 15 cigarettes a day**. Let’s delve into the alarming health effects of loneliness and isolation, shedding light on the importance of human connection and offering strategies to combat this silent epidemic affecting millions of people around the globe. ## **Health effects of Loneliness** Loneliness is more than just a fleeting emotion. Studies have shown that chronic loneliness can lead to a range of detrimental health issues. From a physiological standpoint, lonely individuals may experience elevated levels of stress hormones, such as cortisol, which can contribute to inflammation, weakened immune function, and increased blood pressure. **Prolonged exposure to these conditions puts you at a higher risk of developing cardiovascular diseases, including hypertension, heart attacks, and strokes.** A study from Johns Hopkins University found socially isolated older adults have a higher chance of developing dementia than those who aren’t. Moreover, loneliness can negatively impact our sleep patterns. When feeling disconnected from others, individuals often find it harder to relax and unwind, leading to disrupted sleep cycles and a higher likelihood of insomnia. The lack of quality sleep not only affects cognitive function but also weakens the immune system, making us more susceptible to infections and illnesses. It also takes a significant toll on our mental health as well. Persistent feelings of isolation can increase the risk of developing mental illnesses like depression and anxiety. The absence of social interaction and emotional support deprives us of the opportunity to share our burdens, seek advice, and experience the joy that comes from genuine human connection. As a result, feelings of hopelessness, low self-esteem, and even suicidal ideation can manifest. Furthermore, loneliness and isolation can accelerate cognitive decline. Research has demonstrated a link between social isolation and an increased risk of developing conditions like Alzheimer’s disease and dementia. Engaging in social activities and maintaining strong interpersonal relationships are crucial for maintaining cognitive vitality and reducing the risk of cognitive decline. ## **Strategies to Combat Loneliness** Recognizing the importance of combating loneliness and isolation is the first step toward building healthier, more connected relationships. Here are some simple strategies you can use. 1. **Foster Social Connections:** This means making an effort to strengthen your existing relationships while also building new ones. Join clubs, volunteer in your community, or participate in group activities aligned with your interests. Engage in conversations and take the initiative to reach out to friends, family, and neighbors. 2. **Utilize Technology Mindfully:** While social media can help bridge gaps in physical distance, excessive reliance on it can exacerbate feelings of loneliness. Balance online interactions with face-to-face communication, prioritizing quality over quantity. 3. **Engage in Self-Care:** Prioritize self-care activities that promote overall well-being. Exercise regularly, practice mindfulness, and engage in hobbies that bring you joy. Taking care of your physical and mental health can strengthen your resilience against prolonged feelings of loneliness. Loneliness and isolation pose severe health risks that go far beyond their emotional implications. By understanding and addressing these negative effects. Remember, reaching out to others and cultivating meaningful relationships is not only essential for our happiness but also vital for our long-term physical and mental well-being. --- *WellcomeMD is a medical concierge practice that specializes in integrative and preventative medicine. We call our model “Concierge 2.0” – because our physician see half the number of patients per doctor as many other concierge practices while accessing new, cutting edge treatments.* [*Interested in becoming a member?*](https://wellcomemd.com/contact) **Categories:** Blog Article, News Article --- ### [Black women and heart health risks](https://wellcomemd.com/black-women-and-heart-health-risks/) **Published:** June 2, 2026 **Author:** WellcomeMD **Excerpt:**Among young and middle-aged black women, the disparities are glaring. Compared to white women, black women exhibit more risk factors for cardiovascular disease (CVD), develop CVD earlier, and are more likely to die from CVD. And despite the overall decline in mortality rates from CVD over the last few years, black women 35-54 years of age are not experiencing the same rate of decline.
**Content:**  As we enter the final days of February, American Heart Health month, I’m sure you’ve been hearing how much heart disease affects Americans as a whole, and although its notoriously associated with middle-aged men, I find myself often reminding my patients that heart disease is also the number one health enemy for women, especially [Black](https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.118.037689) women. When it comes to women of color and heart disease, the [stats](https://www.goredforwomen.org/en/about-heart-disease-in-women/facts/heart-disease-in-african-american-women) are astounding: - Stroke is the leading cause of death among Black women. - Among Black women ages 20 and older, 59% have cardiovascular disease. - Among Black women age 20 and older, 58% have high blood pressure and of those, only 20% have their blood pressure under control. Among young and middle-aged black women, the disparities are glaring. Compared to white women, black women exhibit more risk factors for cardiovascular disease (CVD), develop CVD earlier, and are more likely to die from CVD. And despite the overall decline in mortality rates from CVD over the last few years, black women 35-54 years of age are not experiencing the same rate of decline. **Risk factors for cardiovascular disease** If you’ve been diagnosed with high blood pressure, diabetes, or obesity, you are at risk. Even if you developed gestational diabetes or had high blood pressure only during pregnancy, you’re at risk. Genetics plays a role. If you have a family history of cardiovascular disease, you are at higher risk. Research suggests that a gene carried by African Americans can make the body more sensitive to salt, thereby increasing the risk of developing high blood pressure. Here’s another nuance to keep in mind about family history: Having a positive family history for cardiovascular problems doesn’t *simply* mean you’ll have heart problems. There are lifestyle habits you may have picked up from your parents or other family members that may put you at risk. Lifestyle behaviors play a role as well. If you smoke or physically inactive, that also put you at risk. Other lifestyle factors to consider are chronic stress, poor sleep, and an unhealthy diet. **What can you do now to decrease your risk?** The best thing for a woman to do is to have an established primary care physician who understands the needs of women’s hearts, their individual risk factors. Plus, having a primary care physician who is big on preventative strategies is a huge asset to your care. Other things you can do today are: - Get screened for high blood pressure, high cholesterol, and diabetes. - Educate yourself. Many young women don’t realize they’re at risk or symptoms associated with CVD. Symptoms are often confused with stress, the flu, or fatigue causing women to fail to seek timely treatment. - Eat a diet that is low in salt. Eat vegetables, fruit, and wholesome foods. The [Mediterranean](https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/#:~:text=Research%20has%20consistently%20shown%20that,the%20course%20of%2012%20years.) diet is a choice model to go by. - Avoid tobacco products. If you smoke, try to quit smoking. If you don’t smoke, great, don’t start. - Manage your stress. Experiment with healthy modalities to cope with stress. - Improve your sleep. - Get your body moving. Exercise is key.  As a a primary care physician, [Dr. Valerie Pershad](https://wellcomemd.com/atlanta-georgia-dr-valerie-pershad), has significant experience in a wide array of acute and chronic medical conditions, including working as a hospitalist during the COVID-19 pandemic. She has now shifted her focus to include a preventative and restorative approach to her patients’ care. Dr. Pershad is board certified by the American Board of Internal Medicine and the Institute of Functional Medicine. She completed medical school at the George Washington University in Washington, DC and completed residency in internal medicine at North Shore University Hospital and Long Island Jewish Medical Center. She is an internal medicine physician, and she also practices functional medicine, an area of medicine that focuses specifically on how and why disease occurs for each individual and allows for a personalized treatment plan. **Categories:** Blog Article, News Article **Tags:** black women, cardiac risks, cardiovascular disease, heart health, women of color --- ### [5 Mediterranean Dishes for a Happy Gut](https://wellcomemd.com/5-mediterranean-dishes-for-a-happy-gut/) **Published:** August 2, 2023 **Author:** WellcomeMD **Excerpt:**When it comes to nourishing our bodies, the Mediterranean diet has long been celebrated for its numerous health benefits. In this post, we explore five delicious Mediterranean dishes that not only tantalize the taste buds but also support a happy, healthy gut.
**Content:** When it comes to nourishing our bodies, the [Mediterranean diet (opens in a new tab)](https://wellcomemd.com/news/2023/5/2/mediterranean-diet-is-best) has long been celebrated for its numerous health benefits. Beyond its reputation for promoting heart health and weight loss, this culinary tradition is also known for its positive impact on gut health. In this post, we’ll explore five delicious Mediterranean dishes that not only tantalize the taste buds but also support a happy, healthy gut. Join us on this gastronomic journey as we discover the wonders of Mediterranean cuisine and learn how to prepare these gut-friendly delights in your own kitchen. # Greek Salad:  ## Ingredients: ## 2 large tomatoes, diced ## 1 cucumber, diced ## 1 red onion, thinly sliced ## 1 bell pepper, diced ## 1 cup Kalamata olives ## 4 ounces feta cheese, crumbled ## 2 tablespoons extra virgin olive oil ## 1 tablespoon lemon juice ## Salt and pepper to taste ## Method: In a large bowl, combine the tomatoes, cucumber, red onion, bell pepper, and Kalamata olives. Toss gently to mix. In a separate bowl, whisk together the olive oil, lemon juice, salt, and pepper. Drizzle the dressing over the salad and sprinkle the crumbled feta cheese on top. Serve and enjoy! Why it’s gut-friendly: Greek salad is rich in fiber from vegetables, which promotes healthy digestion and bowel regularity. The combination of olive oil and feta cheese provides beneficial monounsaturated fats and probiotics, respectively, which support a healthy gut microbiome. # Hummus with Whole Wheat Pita:  ## Ingredients: ## 1 can chickpeas, drained and rinsed ## 1/4 cup tahini ## 2 cloves garlic, minced ## 2 tablespoons extra virgin olive oil ## 2 tablespoons lemon juice ## 1/2 teaspoon cumin ## Salt to taste ## Whole wheat pita bread for serving ## Method: In a food processor, blend the chickpeas, tahini, garlic, olive oil, lemon juice, cumin, and salt until smooth and creamy. If needed, add a little water to achieve the desired consistency. Transfer the hummus to a bowl, drizzle with olive oil, and sprinkle with paprika. Serve with whole wheat pita bread. Why it’s gut-friendly: Hummus is an excellent source of dietary fiber from chickpeas, which aids in digestion and helps maintain a healthy gut. The probiotics in tahini contribute to a balanced gut microbiome, promoting optimal gut health. # Baked Salmon with Lemon and Herbs: ## Ingredients: ## 2 salmon fillets ## 2 tablespoons extra virgin olive oil ## 1 tablespoon fresh lemon juice ## 1 tablespoon fresh dill, chopped ## 1 tablespoon fresh parsley, chopped ## Salt and pepper to taste  ## Method: Preheat the oven to 375°F (190°C). Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle them with olive oil and lemon juice. Sprinkle with fresh dill, parsley, salt, and pepper. Bake for 12-15 minutes or until the salmon is cooked through. Serve with a side of steamed vegetables or quinoa. Why it’s gut-friendly: Salmon is an excellent source of omega-3 fatty acids, which have anti-inflammatory properties and promote a healthy gut lining. The fresh herbs in this dish add a burst of flavor and provide additional antioxidants that support overall gut health. # Tabouli Salad:  ## Ingredients: ## 1 cup cooked bulgur wheat ## 1 large tomato, diced ## 1 cucumber, diced ## 1/2 cup fresh parsley, finely chopped ## 1/4 cup fresh mint leaves, finely chopped ## 1/4 cup red onion, finely chopped ## 2 tablespoons extra virgin olive oil ## 2 tablespoons lemon juice ## Salt and pepper to taste ## Method: In a large bowl, combine the cooked bulgur wheat, tomato, cucumber, parsley, mint leaves, and red onion. In a separate small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss gently to combine. Allow the flavors to meld together for at least 30 minutes before serving. Why it’s gut-friendly: Tabouli salad is packed with fiber from bulgur wheat, which aids in digestion and supports a healthy gut. The fresh herbs, such as parsley and mint, provide antioxidants and promote a balanced gut microbiome. # Greek Yogurt Parfait: ## Ingredients: ## 1 cup Greek yogurt ## 1/2 cup mixed berries (strawberries, blueberries, raspberries) ## 2 tablespoons honey ## 2 tablespoons granola  ## Method: In a glass or bowl, layer the Greek yogurt, mixed berries, honey, and granola. Repeat the layers until all ingredients are used. Drizzle some honey on top for added sweetness, if desired. Enjoy this parfait as a healthy and satisfying breakfast or snack. Why it’s gut-friendly: Greek yogurt is rich in probiotics, which support a healthy gut microbiome and aid in digestion. The combination of fiber from the berries and the prebiotics in honey nourishes the beneficial bacteria in the gut. By incorporating these gut-friendly dishes into your culinary repertoire, you can nourish your body while savoring the vibrant flavors of the Mediterranean. So, gather your ingredients, explore the world of Mediterranean cuisine, and embark on a journey towards a happy and thriving gut. Your taste buds and your gut will thank you! **Categories:** Blog Article, News Article --- ### [International Women's Day - Linda Nash, Richmond YWCA Outstanding Women Award 2021](https://wellcomemd.com/nternational-womens-day-linda-nash-richmond-ywca-outstanding-women-award-2021/) **Published:** March 8, 2022 **Author:** WellcomeMD **Excerpt:**Tuesday, March 8th is International Women’s Day, a global celebration dedicated to uplifting women and honoring their achievements and the perfect time to reflect on the successes of all the women we know in business and in our communities.
**Content:**  Tuesday, March 8th is International Women’s Day, a global celebration dedicated to uplifting women and honoring their achievements and the perfect time to reflect on the successes of all the women we know in business and in our communities. This past November, WellcomeMD CEO and Founder Linda Nash was recognized along with eight other dynamic leaders in Richmond as one of the Richmond YWCA Outstanding Women in 2021. A virtual event took place to honor the nine women recognized across the categories of Arts & Culture, Business, Education, Health & Science, Human Relations & Faith in Action, Law & Government, Marketing & Media , Nonprofit Leadership and Volunteerism. Below is a transcript of the speech Linda shared when receiving this award in the Business category. Read her speech below, or you can watch the video of the event [here](https://ywcarichmond.org/41st-outstanding-women-awards-celebration/). (Linda’s speech starts at 44:45) \[Excerpt\] Thank you so much to the YWCA. I’m so honored to be inducted into this amazing group. The accomplishments of my fellow honorees and the past recipients are truly humbling. As I reflect on this award, I think of all the incredible women in business who struggle for recognition, respect, and leadership roles. The statistics are stark. Only 20 percent of public boards have women members. Only 2.8 percent of women have raised private equity and venture capital, and only 33 women are CEOs of fortune 500 companies. And of course, these numbers are much lower for women of color. It is through recognition like this, and the strong mentorship of all women leaders that we can begin to make these numbers increase. My dad, a happy and successful small business owner, was my mentor from the start. He encouraged me that I could be anything I wanted to be. That was not usual for girls in the 50s and 60s. I’ve had other great luck and some stupendous challenges. Years ago, a sustained and deeply personal attack on my previous start up including a conspiracy to steal my business, left me stressed and demoralized. I considered giving the business over and walking away. I will never forget sharing this with my two sons. Their reaction was immediate. “Mom don’t let that be your story. You need to fight this,” they said. I did and prevailed, but not before I learned just how hard it is to run a company and how important it is to stay close to your team and your people. I say this to inspire others who are facing seemingly insurmountable challenges. Take it one day at a time. Realize that this does not have to be your story. The gratitude I feel to the Richmond community, my family, my friends, and colleagues is overwhelming. I’m so lucky to run a company with an incredible mission that helps people every day. Thank you. **Categories:** Blog Article, News Article **Tags:** Leadership Award, welcomed richmond, Women Leaders, YWCA --- ### [New Research for Avoiding, Slowing Alzheimer's disease](https://wellcomemd.com/new-research-for-avoiding-slowing-alzheimers-disease/) **Published:** January 10, 2022 **Author:** WellcomeMD **Excerpt:**WellcomeMD’s Dr. Melissa MacVenn shares new research that strongly indicates that we can improve our odds of warding off Alzheimer's disease, with its memory loss and other cognitive storms, by simply moving more.
**Content:**  Dr. Melissa MacVenn of WellcomeMD: **New research shows the brains of active older adults are less susceptible to Alzheimer’s** Published in Naples Daily News – January 10, 2022 \[Excerpt\] Part of my role as a Naples primary care physician is to alert my patients to lurking health trouble. A far happier task is to bring positive news, and here’s some: new research indicates strongly that we can improve our odds of warding off Alzheimer’s disease, with its memory loss and other cognitive storms. I’ve been a physician in Naples for the past four years, with predominantly mature patients. How I wish I could prescribe a miracle pill for this brain disease. More than [one in ten Americans (opens in a new tab)](https://www.cdc.gov/aging/aginginfo/alzheimers.htm) over 65 suffer from it. The newest drug for Alzheimer’s has troubling side effects and costs about $56,000 a year. Its effectiveness is so open to question that five members of the FDA’s advisory committee [resigned to protest (opens in a new tab)](https://www.nytimes.com/2021/06/10/health/aduhelm-fda-resign-alzheimers.html) its approval. Not, perhaps, a miracle pill. Many are so desperate about Alzheimer’s that they fall victim to online scams. The FDA recently issued [warnings (opens in a new tab)](https://www.fda.gov/consumers/health-fraud-scams/unproven-alzheimers-disease-products#:~:text=The%20U.S.%20Food%20and%20Drug%20Administration%20issued%2012,number%20of%20other%20serious%20diseases%20and%20health%20conditions.) to firms illegally selling 58 ineffective, unsafe and unproven products that claim to help with Alzheimer’s and other diseases. But there is hope, as a new article in the Journal of Neuroscience illustrates. For this study, scientists at several medical research institutions used data from hundreds of people — mostly in their 80s — who took cognition tests and wore activity monitors. Some participants were much more physically active, and this research is an unmistakable endorsement that confirms [prior studies (opens in a new tab)](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6527141/): those who moved more, developed Alzheimer’s less. [Click here to read the full article](https://www.naplesnews.com/story/sponsor-story/wellcomemd/2022/01/10/research-offers-new-hope-avoiding-slowing-alzheimers/9129240002/) **Categories:** Blog Article, News Article **Tags:** Alzheimer's disease, concierge medicine, health news, Naples, Naples Florida --- ### [Small Changes to Improve Stress Management](https://wellcomemd.com/stress-management/) **Published:** December 14, 2022 **Author:** WellcomeMD **Excerpt:**Stress affects every organ in our body. Our brain sends a signal to our adrenal glands to produce adrenaline. Adrenaline increases the heart rate, constricts blood vessels, and slows down other bodily functions that are deemed unnecessary to deal with the stressor. We respond to stress this way to help us react to that perceived threat. This is what we know as the "fight or flight response."
**Content:**  Ask your doctor: Fight? Flight or team up! There’s no denying it’s been a stressful year for Naples residents. We’re still in the throes of the pandemic, a hurricane that left many residents without reliable phone, internet service — or possibly a home — and now we’re about to enter the rush of the holiday season. **When we talk over how to cope with these or any other challenges in life, I often remind my patients that when we’re stressed, it affects every organ in our body.** Our brain sends a signal to our adrenal glands to produce adrenaline. Adrenaline increases the heart rate, constricts blood vessels, and slows down other bodily functions that are deemed unnecessary to deal with the stressor. We respond to stress this way to help us react to that perceived threat. **This is what we know as the “fight or flight response,” and whether you’re a WellcomeMD member or working with another health team here in Naples, you need a management plan for stress.** When we are exposed to stress over a prolonged period, cortisol and adrenaline levels remain high. That can suppress our immune system and contribute to inflammation. We may physically experience back and neck pain from our muscles being tensed or stomach and digestive issues caused by processing food quickly. Hypertension, heart and lung disease, cancer, diabetes, depression, anxiety, obesity, immune disorders, as well as sexual and reproductive dysfunction can result. Stress can also interfere with our memory and ability to learn new things. Sure, you already know that following a healthy diet and exercise plan helps you stay physically healthy, but what techniques can work to help us stay mentally healthy? Small changes like establishing routines, maintaining a regular sleep schedule, incorporating regular exercise and natural light, and minimizing alcohol can all help improve our well-being. Deep breathing techniques like “box breathing” are a great way to manage stress and anxiety. It may seem like pseudoscience, but numerous studies show these techniques can help you cope with panic and stress when you feel overwhelmed. Focusing on your breath helps lower blood pressure and decrease cortisol, a stress hormone. With the current shortage of mental health professionals and resources, a trusting relationship with **your primary physician is key**. A good physician won’t immediately prescribe medication when you open up about sleepless nights, fatigue or worsening chronic conditions. Instead, he or she will ***take the time to*** ask questions ***that reveal*** patterns behind new or worsening ailments.  [Dr. Diana Macian](https://wellcomemd.com/naples-florida-dr-diana-macian) is board certified in Emergency Medicine and has treated a wide range of medical issues, from a bad cough to cardiac arrest and stroke. Before joining WellcomeMD, Dr. Macian worked in the Emergency Department at Naples Community Hospital on the frontline throughout the COVID-19 pandemic. She attended medical school at the Uniformed Services University of Health Science and completed her residency at the Portsmouth Naval Medical Center. While serving throughout the Iraq and Afghanistan conflict, she developed a passion for veterans’ healthcare issues and providing outstanding medical services to those who have served our country. **Categories:** Blog Article, News Article **Tags:** box breathing, concierge medicine, Naples Florida, stress reduction --- ### [Prostate protection in a pill](https://wellcomemd.com/prostate-protection-in-a-pill/) **Published:** April 25, 2023 **Author:** WellcomeMD **Excerpt:**Twenty years ago, a large-scale, long-term, credible study concluded that men could take a pill that would reduce their chances of getting prostate cancer by a whopping 25 percent. So why aren't more men taking that cheap and freely available drug, called finasteride (the trade name is Proscar), to gain its huge protective factor?
**Content:** [](https://wellcomemd.com/what-we-do) Twenty years ago, a [large-scale, long-term, credible study ](https://www.nejm.org/doi/full/10.1056/nejmc1809961)concluded that men could take a pill that would reduce their chances of getting prostate cancer by a whopping 25 percent. This is not a rare disease: one man in nine will be diagnosed with it during their lifetime. About a third of men have it by the time they’re 55, and about [80 percent](https://www.webmd.com/prostate-cancer/guide/prostate-cancer-risk-factors) will have cancer cells in their prostate by the age of 80. Here in the Naples area, those figures are probably higher because of the average age of our male population. In fact, prostate cancer is the [most common ](https://www.cdc.gov/cancer/prostate/statistics/index.htm)kind among men in the U.S.except for non-melanoma skin cancer. **For most, it’s a slow-burn disease that is not a problem,** but it can be difficult to distinguish aggressive tumors from those that pose little threat. The Pennsylvania radiologist Dr. Saurabh Jha has noted that the prostate “doesn’t have the prettiest real estate.” It occupies a kind of lower-torso Grand Central of plumbing and electrical systems, wrapped around a close-packed gore of intestines, kidneys, sex organs, and waste disposal routes. Surgery for cancer there is complex, frequently results in impotence and/or incontinence, and is often unnecessary (and that’s an article for another time). So why aren’t more men taking that cheap and freely available drug, called finasteride (the trade name is Proscar), to gain its huge protective factor? Partly because of widespread confusion and obsolete information. And, finasteride’s occasional side effects indicate that for a small number of men, it’s not a good option. **This is a complex story but an important one.** Let me begin it for you — then you can ask your primary care physician or your urologist for the details. That careful 2003 study of nearly 20,000 men did, indeed, show a remarkable reduction in the incidence of prostate cancer among the half of them who took finasteride over seven years. But paradoxically, the data also seemed to show an *increased* incidence of more serious forms of the disease — so finasteride did not become the go-to drug for prevention. **Ten years later, however, a more rigorous follow-up analysis showed that finasteride *does not* generate more aggressive cancers,** after all. And it has other benefits, like alleviating the all-too-common problem of frequent urination among older men. Dr. Howard Parnes, M.D., a prostate cancer researcher at the Division of Cancer Prevention at the National Cancer Institutes notes that “Although finasteride is not FDA-approved for prostate cancer prevention it is approved for the treatment of urinary symptoms due to benign prostatic hyperplasia (BPH)…**finasteride is a reasonable choice for the treatment of BPH in that it may decrease a man’s risk of developing prostate cancer** while improving urinary symptoms due to BPH.” It is important to note that finasteride can have side effects, he adds, including sexual side effects, though in fewer than 5 percent of men. So risks as well as benefits should be part of the conversation. The important question for many men is this one, though: **have you even had that conversation?** **Categories:** Blog Article, News Article --- ### [Mental Health Resources](https://wellcomemd.com/mental-health-resources/) **Published:** May 26, 2022 **Author:** WellcomeMD **Excerpt:**We all know that following a healthy diet and exercise plan helps us to stay physically healthy, but do you know what it takes to stay mentally healthy?
**Content:**  When we talk about Mental Health we are talking about our emotional, psychological, and social wellbeing. How we think effects how we feel and how we act. When considering our overall health, mental health is just as important as physical health. Having poor mental health can increase the risk for many physical health problems like diabetes, heart disease and stroke, just as the presence of chronic conditions can increase the risk for mental illness. We all know that following a healthy diet and exercise plan helps us to stay physically healthy, but do you know what it takes to stay mentally healthy? Meditation in the morning has proven to be successful as it sets the right tone for the day and helps you be in the right mindset when stressors hit. Prayer is also a great self-reflection and meditation method I personally utilize. I find it helpful in taking care of my mental and spiritual health. Creating a selfcare regime will do wonders in all aspects of your life. Whether you are looking for tips to improve your current mental state or just want to take your health to the next level. Seeing someone like me, a certified health coach, can make a big difference in your success rate with not just diet and exercise, but can also with prioritizing self-care and learning how to better manage stress. Below is a small list of resources I like to share with clients that want to incorporate more meditation, mindfulness or breathing techniques into their lives. I have also included and a few of the great resources we have locally here in Richmond if you want to talk to someone about mental health concerns. **Meditation and self-care apps:** [Calm](https://www.calm.com) – The #1 meditation app [Headspace](https://www.headspace.com) – Tips for starting meditation, getting better sleep, stress relief and mindfulness. [Happify](https://www.happify.com) – Tools and programs to help you take control of your feelings and thoughts. [Shine](https://www.theshineapp.com) – Learn a new self-care strategy every day and explore an audio library of over eight hundred meditations, stories, and sounds. **Mental Health Resources:** Mental Health America of Virginia Warmline 866-400-6428 (M–F 9am–9pm, S-Su 5pm-9pm) VA C.O.P.E.S. (Call or Text) 877-349-6428. It stands for **C**ompassionate, **O**ptimistic, **P**erson-centered, **E**mpowering, Support. This service is for all Virginia residents who may be struggling to cope with the effects and circumstances, such as isolation, fear, grief, and anxiety around the pandemic. Counselors are prepared to refer and provide additional info and are available M–F 9am – 9pm, S-Su 5pm-9pm. Spanish-speaking counselors are available. This is not an emergency or suicide hotline. Greg Anthony is a health coach at WellcomeMD’s clinic in Richmond, VA. Greg earned his bachelor’s and master’ degrees from Virginia Commonwealth University and received his certification in stress-management from the Mayo Clinic. His deep experience working with patients that are pre-diabetic, have preeclampsia, borderline high cholesterol and helping clients quit tobacco taught him the first step to any wellness plan is usually stress management.  **Categories:** Blog Article, News Article --- ### [Hormone Health](https://wellcomemd.com/hormone-health/) **Published:** May 4, 2023 **Author:** WellcomeMD **Excerpt:**Hormones play a critical role in our overall health and well-being, and it’s important to take steps to support healthy hormone balance. Proper nutrition, regular exercise, stress reduction, and the use of supplements and herbs can all be helpful in achieving hormonal balance.
**Content:**  Hormones play a crucial role in our overall well-being, affecting everything from our mood and energy levels to our metabolism and reproductive health. When hormones are out of balance, it can have a significant impact on our quality of life. Fortunately, there are a variety of hormone management techniques that can help bring hormones back into balance and improve our overall health. One of the most important hormone management techniques is proper nutrition. Eating a diet rich in whole, nutrient-dense foods can help support healthy hormone production and balance. For example, foods high in omega-3 fatty acids, such as salmon, can help regulate estrogen levels and reduce inflammation in the body, while cruciferous vegetables like broccoli and kale contain compounds that can help the liver detoxify excess estrogen. On the other hand, diets high in sugar and processed foods have been linked to increased levels of insulin and cortisol, which can disrupt hormone balance and contribute to weight gain and other health issues. In addition to nutrition, exercise can also play a key role in hormone management. Physical activity can help reduce stress and inflammation, both of which can have a negative impact on hormone balance. Research has shown that regular exercise can help regulate insulin and cortisol levels, reduce inflammation, and improve mood and cognitive function, all of which can contribute to better hormone balance. Another important aspect of hormone management is stress reduction. Chronic stress can have a profound impact on hormone levels, particularly the stress hormone cortisol. Elevated cortisol levels can disrupt other hormones, such as estrogen and testosterone, leading to a variety of health issues. Therefore, finding ways to manage stress, such as meditation, yoga, or deep breathing, can be incredibly beneficial for hormone balance. In addition to these lifestyle factors, there are also a variety of supplements and herbs that can help support hormone balance. For example, omega-3 fatty acid supplements have been shown to reduce inflammation and regulate estrogen levels in women, while ashwagandha, an adaptogenic herb, has been shown to reduce cortisol levels and improve overall stress resilience. However, it’s important to note that not all supplements and herbs are created equal, and it’s important to consult with a healthcare provider before starting any new supplements. In some cases, hormone replacement therapy (HRT) may also be necessary to help manage hormonal imbalances. HRT involves taking synthetic hormones to replace those that the body is not producing enough of, such as estrogen or testosterone. HRT can be particularly helpful for women experiencing menopause, as declining estrogen levels can lead to a variety of uncomfortable symptoms, such as hot flashes and vaginal dryness. However, it’s important to note that HRT carries risks and side effects, and should only be used under the guidance of a healthcare provider. Because hormones play a critical role in our overall health and well-being, it’s important to take steps to support healthy hormone balance. Proper nutrition, regular exercise, stress reduction, and the use of supplements and herbs can all be helpful in achieving hormonal balance. For those experiencing severe hormonal imbalances, hormone replacement therapy may also be necessary. As always, it’s important to work with a healthcare provider to develop a personalized hormone management plan that addresses your unique needs and health concerns. References: 1. Li X, Li S, Ulusoy E, et al. Omega-3 polyunsaturated fatty acids antagonize macrophage inflammation via activation of AMPK/SIRT1 pathway. PLoS One. 2013;8(7):e68459. 2. Hechtman L. Clinical Naturopathic Medicine. Churchill Livingstone; 2012. 3. Haghighatdoost F, Hariri M. Effect of omega-3 fatty acid supplementation on inflammatory markers in patients with metabolic syndrome and related disorders: a systematic review and meta-analysis **Categories:** Blog Article, News Article --- ### [Is It Safe to Take Creatine?](https://wellcomemd.com/is-it-safe-to-take-creatine/) **Published:** August 26, 2025 **Author:** WellcomeMD **Excerpt:**Recently, you may have heard buzz around a popular supplement: creatine. Today, we're diving deep into the science behind creatine, addressing its safety and benefits, and guiding you on how it can potentially enhance your well-being within our integrative framework.
**Content:** At [WellcomeMD](https://wellcomemd.com), we believe in empowering our patients with knowledge about therapies that support optimal health from the inside out. Recently, you may have heard buzz around a popular supplement: **creatine**. Today, we’re diving deep into the science behind creatine, addressing its safety and benefits, and guiding you on how it can potentially enhance your well-being within our integrative framework. **What Exactly is Creatine?** Creatine is a naturally occurring compound found in your muscle cells. It plays a crucial role in energy production, particularly during high-intensity, short-duration activities like weightlifting or sprinting. Our bodies can produce some creatine on their own, and we also obtain it through certain foods, primarily red meat and seafood. **Why the Hype? Understanding the Benefits** The scientific literature overwhelmingly supports the numerous benefits of creatine supplementation, extending far beyond athletic performance: - **Enhanced Muscle Strength and Power:** This is perhaps the most well-known benefit. Creatine increases the availability of ATP (adenosine triphosphate), the primary energy currency of cells, allowing for more powerful muscle contractions and improved exercise capacity. - **Increased Muscle Mass:** By supporting greater training intensity and muscle protein synthesis, creatine can contribute to significant gains in lean muscle mass over time. - **Improved Cognitive Function:** Emerging research suggests that creatine may play a role in brain health, potentially improving memory, focus, and reducing mental fatigue. This is particularly exciting for our integrative approach, considering the intricate connection between physical and cognitive well-being. - **Potential Benefits for Metabolic Health:** Some studies indicate that creatine may have positive effects on blood sugar control and insulin sensitivity, areas we often address in our root-cause approach to metabolic health. - **Support for Healthy Aging:** As we age, maintaining muscle mass and strength is crucial for overall health and independence. Creatine supplementation can be a valuable tool in supporting healthy aging and preventing sarcopenia (age-related muscle loss). **Addressing the Safety Concerns** It’s understandable that you might have questions about the safety of creatine, given some of the misinformation circulating. Rest assured, **creatine is one of the most extensively studied and safe supplements available.** Numerous rigorous scientific studies have consistently demonstrated its safety for long-term use in healthy individuals when taken at recommended dosages. Common misconceptions, such as creatine causing kidney damage or dehydration, have been largely debunked by research. However, as with any supplement, it’s essential to be mindful and listen to your body. Staying adequately hydrated is always important, especially when engaging in physical activity. **Our Recommendation: Creatine Monohydrate Powder** At WellcomeMD, we prioritize evidence-based recommendations. For creatine supplementation, we recommend **creatine monohydrate in powder form**. This is the most well-researched and cost-effective form of creatine, with a strong track record of safety and efficacy. Powder form allows for easy mixing into your favorite beverages. **Quality Matters: WellcomeMD Approved Creatine** We understand the importance of sourcing high-quality supplements. To ensure you’re getting a trusted and effective product, we’ve curated a list of WellcomeMD-approved creatine monohydrate powders on our Fullscript platform. This ensures that the supplements you’re using meet our stringent standards for purity and potency. **Ready to Explore the Benefits?** Creatine monohydrate powder can be a valuable addition to a holistic wellness plan, supporting muscle health, cognitive function, and potentially contributing to metabolic well-being. If you’re interested in learning more about whether creatine supplementation is right for you, we encourage you to discuss it with your WellcomeMD practitioner. We can help you determine the appropriate dosage and integrate it seamlessly into your personalized health strategy. [**Click here**](https://us.fullscript.com/plans/wellcomemd-creatine-supplements) **to view our WellcomeMD-approved creatine supplements on Fullscript.** Not a member of Fullscripts? [Click here](https://us.fullscript.com/welcome/wellcomemd/store-start) to join and get access to healthcares best supplements and wellness products delivered right to your door. We hope you consult with a [WellcomeMD](https://wellcomemd.com/) physician, or your qualified healthcare professional for any health concerns or before starting any new supplements. ### **Concierge Care with WellcomeMD** WellcomeMD offers a membership-based model that provides our patients with personalized care and attention. Our members have access to same-day appointments, 24/7 access to their doctor, and a wide range of preventive and wellness services. We believe that this model of care can help to improve health outcomes and reduce the overall cost of healthcare. Don’t let your health take a backseat. Experience the difference when your primary care provider has the time to truly focus on your well-being. We invite you to learn more about how concierge medicine can make a difference in your life. Interested in learning more about our concierge medical clinic? [Please contact us today.](https://wellcomemd.com/contact) *Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Please consult with your healthcare provider before starting any new supplement regimen.* **Categories:** Blog Article, News Article --- ### [How to Cut Back on Sugar](https://wellcomemd.com/how-to-cut-back-on-sugar/) **Published:** May 21, 2025 **Author:** WellcomeMD **Excerpt:**What you eat can help keep your immune system and body in top shape. Part of eating healthy is the elimination of processed foods and sugar. Both are damaging to your body and health and contribute to disease, especially immune diseases.
**Content:**  With the summer soon to be upon us hot days and ice cream seem to go together. So let’s talk about sugar. As many of you know, I discuss diet and nutrition with my patients at [WellcomeMD](https://wellcomemd.com), it is one of the key things we focus on. What you eat can help keep your immune system and body in top shape. Part of eating healthy is the elimination of processed foods and sugar. Both are damaging to your body and health and contribute to disease, especially immune diseases. Today I’d like to explore the changes your body undergoes when consuming sugar. The recommended daily amount of sugar in the US is 25 to 36 grams. I think this number is too high, especially when referring to refined/processed sugar. And that number is less than half of what the average American eats in a single day which is about 77 grams of sugar. That’s a lot of sweet stuff, and unfortunately that number is not getting any lower. In the U.S., sugar is added to everything, including foods that traditionally don’t have sugar. In 2020, the Irish Supreme Court ruled that the rolls Subway uses for their sandwiches [should not be considered bread, but confectionary](https://www.npr.org/2020/10/01/919189045/for-subway-a-ruling-not-so-sweet-irish-court-says-its-bread-isnt-bread). Why? Because of the high amount of sugar they use in the dough. In the Subway recipe, sugar makes up 10% of the weight of the flour. That’s five times what Irish law deems acceptable for bread. That’s a lot of sugar for bread, which is considered a staple in most diets. But this amount is typical in American bread sold in grocery stores. It’s not just bread, we put sugar in everything. Sugar, salt, and fat, the trifecta of human taste delights we crave it is packed into processed foods to hook us in to wanting more of that food. Sugar is meant to be a treat, not a staple. Too much of it is damaging to our health. ## **What does sugar do to our bodies?** High sugar consumption is linked to many adverse health effects like fatty liver disease, Type 2 diabetes, cardiovascular disease, and some cancer. We’ve all heard of the impact that alcohol has on your liver, but did you know that sugar does something similar to our bodies? The consumption of too much-refined sugar causes Non-Alcoholic Fatty Liver Disease – now called NASH. Consuming excess sugar overloads your liver, it can only store so much; to deal with the surplus our body converts it into fat. We’ve heard about leaky gut and the impact it has on our immune system. As more and more research is done and becomes available, we’ve only confirmed what we already know about sugar consumption. It disrupts the gut microbiome and makes us vulnerable to inflammatory bowel diseases (IBS, Crohn’s, etc.). Excess sugar in the diet, particularly processed sugars – not just white and brown but fructose, corn syrup, and others found in highly processed foods – damage and reduce the mucosal lining by increasing bacteria that degrade that lining. This lining encapsulates our feces and enables the beneficial bacteria to pass through and grab vital nutrients and minerals. Sugar has zero nutrients, and the bacteria that feed off of it are not beneficial to our bodies. This is important because it affects our ability to process and utilize vitamins, minerals, and proteins. The dysbiosis caused by this imbalance results in inflammation and has recently been shown to be a contributor in depression and anxiety disorders. It turns out, most of our serotonin is actually produced in the gut, not the brain. A reduced mucosal lining combined with inflammation creates a leaky gut. Once we have a leaky gut our immune system is activated and rushes to defend us. Our bodies are fantastic guardians of our health; an immune response targeting the substances that leak through the intestinal wall protects us from materials that are meant to remain and pass out of our body as waste. You may have symptoms, or you may not. They can be digestive complaints (constipation, bloating, and gas), more severe gastrointestinal issues such as Chron’s, IBS, colitis, or they may appear as brain fog, joint pain, headaches, memory loss, skin rashes, and eczema. Sugar also affects our brains and learning. Diets high in sugar lead to memory impairment and an increased risk of dementia. Some other health impacts of too much sugar are weight gain, skin damage, stress (it affects your adrenals and their ability to properly function), emotional state, teeth, heart disease, Type-2 diabetes, and metabolic syndrome. I could go on, but you get the point that too much processed sugar is terrible for your health. Notice I said *too much*. That is the key emphasis here. I love treating myself occasionally. Just the other day, I got to have a fantastic meal with friends, and yes, I ordered a, lovely flourless chocolate cake with raspberry sauce. This was the first time I had dessert in probably a year; I also don’t eat out very often. I’m very cautious around sugar, more so than gluten or salt, because sugar affects me in way smaller quantities. The good news is that our bodies are magnificent, and our microbiome’s replacement is not hard. You can see a turnover in gut bacteria in 3 days. Healing your leaky gut, immune response, and reducing inflammation will take longer but restoring your health and feeling better is worth the effort. ## **How to eat less sugar?** 1. **Take an honest look at what you eat every day.** Do this for at least a week – take pictures, keep a diary, but the key is to be honest. Then review it and see where you’re adding sweets and where you can remove them. 2. **Check in with yourself.** Do you get an after lunch slump that causes sweet cravings in the afternoon? That could be because you’re not sleeping enough, not hydrated, or simply stressed. Do you have a post meal snack or watch TV while enjoying a treat? Try increasing your vegetables and protein with dinner to help you feel more full after dinner. Most of our cravings are based on habit more than physical cravings. We’ve trained ourselves to want certain things at certain times of the day. 3. **Read the nutrition labels.** Everything that ends with -ose is sugar. Fructose, sucrose, glucose, maltose, lactose are all just pseudonyms for sugar. Also look out for honey, evaporated cane juice, fruit puree, molasses, corn syrup, concentrated fruit juice. Remove foods with any of these ingredients from your pantry and grocery list. 4. **Cut out fruit juice.** Even if the label says it’s 100% fruit juice, don’t drink it. Juicing takes the sugar from the fruit and removes the fiber, making it absorbed more quickly in the body which can cause your blood-sugar to spike. The fiber found in whole fruits is what helps regulate blood sugar and promotes satiety. While you’re at it, cut out all soft drinks and sports drinks. Most have zero nutritional value. When it comes to cutting back on sugar, I personally favor cold turkey method. I can’t be trusted around just a moderate amount. However, everyone is different, you may be able to have a small square of chocolate or swap some berries and nuts for a higher calorie sugary snack. See if you can go a whole month without sugar, except for whole fruits. Your body and immune system will thank you.  [**Tracy Farrell, IIN, FDNP**](https://wellcomemd.com/mooresville-north-carolina-tracy-farrell?__hstc=21858660.5c4e7e29703e1b405c77c53d988e96e7.1711558332184.1746553210314.1746557169671.163&__hssc=21858660.2.1746557169671&__hsfp=481258620) Tracy Farrell is an expert in gut health, thyroid, and endocrine issues. She has more than 20 years of experience in healthcare starting on the administrative side and then as a Functional Diagnostic Nutrition Practitioner and Integrative Health Coach for the last five years at Natural Endocrine Solutions. She has certifications in Small Intestine Bacterial and Fungal Overgrowth (SIBO & SIFO) and has coordinated wellness programs for clients with autoimmune disorders and thyroid issues such as Hashimoto’s and Graves’ disease. Most recently she received a Bone Density Certification from Functional Diagnostic Nutrition. **Categories:** Blog Article, News Article --- ### [How Your Concierge Doctor Can Help You Thrive, Not Just Survive, the Holidays](https://wellcomemd.com/how-your-concierge-doctor-can-help-you-thrive-not-just-survive-the-holidays/) **Published:** December 9, 2025 **Author:** WellcomeMD **Excerpt:**Unwrap the Gift of Health: How a concierge membership can help you thrive, not just survive, the holidays
**Content:** Unwrap the Gift of Health: How Your Concierge Doctor Can Help You Thrive, Not Just Survive, the Holidays **The December Dilemma** December is a magical time—filled with festive parties, meaningful gatherings, and the cozy chaos of the season. Yet, for many high-performing individuals, it becomes the most challenging month for wellness. We call it the **“December Dilemma”**: the impossible choice between savoring the season and staying committed to your health. You’re juggling travel, hosting duties, year-end deadlines, and endless social commitments. Too often, people end the year feeling depleted, battling a lingering cold, or struggling with stress. **But what if you could have the best of both worlds?** At WellcomeMD, we don’t believe in waiting for you to crash. We provide the personalized, proactive, and accessible support necessary to turn this demanding month into a season of strength. Here is how your concierge doctor acts as your ultimate wellness shield this December. **1. Proactive Health & Immunity: Fortifying Your Shield** The typical approach is reactive—waiting until you’re sick to call the doctor. Our approach is preventative. We address immunity and vitality before you step into that crowded holiday party or board a cross-country flight. Targeted Immunity Boosts We move far beyond the standard advice. Your doctor can recommend and coordinate: - Personalized Lab Review: Analyzing your latest blood work for critical deficiencies in Vitamin D, B12, and other micronutrients that are essential for winter immunity. - Custom IV Therapy: A quick, rejuvenating infusion of high-dose vitamins and fluids designed to maximize your immune response and combat travel-related dehydration and fatigue. - Precision Supplement Planning: We take the guesswork out of the supplement aisle, providing only targeted, physician-backed recommendations specific to your profile and seasonal needs. Beating the Winter Blues (SAD) Shorter, darker days can take a serious toll on mood and energy, often leading to Seasonal Affective Disorder (SAD) or general lethargy. - Your concierge doctor is available for **proactive mental wellness check-ins**, ensuring stress and low mood don’t escalate. - We can advise on therapeutic light boxes, discuss lifestyle adjustments, and if necessary, explore targeted nutritional or medication support to keep your mood bright. **2. Holiday-Proofing Your Lifestyle: Indulge Wisely** The holidays are meant to be enjoyed. Our goal isn’t restriction; it’s **optimization**. We help you create strategies that allow for enjoyment without undoing months of hard work. Navigating the Festive Table Between cocktail receptions and multi-course dinners, it’s easy to feel derailed. - Pre-Party Strategies: Your doctor or wellness team can offer practical, personalized advice—not just to lose weight, but to manage blood sugar, reduce inflammation, and maintain energy levels amidst rich food and alcohol. - The Travel Tool Kit: Whether you’re flying across the country or just driving to a relative’s house, we equip you with a travel bag of necessary prescriptions, supplements, and wellness tips so you never feel unprepared or vulnerable away from home. Prioritizing Sleep and Stress Management Stress is the “silent killer” of the holidays, directly impacting your sleep, weight, and immune function. - On-Demand Peace of Mind: The greatest benefit of concierge care during the holidays is the **unmatched accessibility**. Know that if a health concern arises—a spiking fever, an acute injury, or travel-related illness—your doctor is **just a call, text, or video visit away**, offering immediate guidance and treatment coordination. - Sleep Optimization: Late nights and shifting schedules disrupt your circadian rhythm. We can review your sleep hygiene, recommend gentle, non-habit-forming support, or explore options like wearable technology analysis to ensure rest remains restorative, not just a necessity. ### **3. Your Year-End Wellness Review: Stepping into the New Year Strong** December isn’t just about surviving; it’s the perfect time to set yourself up for success in the coming year. A **Year-End Wellness Review** with your concierge physician is the ultimate investment in your future. This comprehensive appointment allows us to: 1. **Review the Year:** Discuss your health highs and lows, noting where your routine succeeded and where it failed under pressure. 2. **Analyze Labs:** Take a deep dive into comprehensive metabolic and lipid panels before the new year officially starts. 3. **Set Proactive Goals:** Build a personalized wellness strategy (nutrition, fitness, stress-reduction) that is actionable and sustainable, ensuring you start January feeling **optimized, energized, and ready**—not run down and playing catch-up. ### The Best Gift You Can Give Yourself The best gift you can give yourself and your family this holiday season is the gift of optimal health and unwavering peace of mind. Don’t let the December Dilemma sabotage your well-being. Invest in the proactive, high-touch partnership of your medical concierge clinic, and ensure you close out the year celebrating your health, not fighting for it. > **Ready to experience the holiday season without compromising your health?** > > **Book a** [**Discovery Call**](https://wellcomemd.com/discovery-call) **today to find out more and schedule your personalized Year-End Wellness Review and secure your immunity boost before the celebrations begin.** **Categories:** Blog Article, News Article --- ### [Daylight Savings Time: Is it Really Worth It?](https://wellcomemd.com/daylight-savings-time-is-it-really-worth-it/) **Published:** March 10, 2025 **Author:** WellcomeMD **Excerpt:**Daylight saving time, is it just an inconvenience, or is there a real health cost? It turns out that the "spring forward" shift, in particular, can have some significant effects on our health
**Content:**  Ah, daylight saving time. That twice-yearly ritual of fiddling with our clocks, and then feeling slightly off-kilter for days afterward. Is it just an inconvenience, or is there a real health cost? **The Health Impact: More Than Just a Little Tired** It turns out that the “spring forward” shift, in particular, can have some significant effects on our health: - **Circadian Rhythm Disruption:** - Our bodies have an internal clock, the circadian rhythm, that regulates sleep-wake cycles. Daylight saving time throws this off, creating a kind of “mini-jet lag.” - Morning Light Deprivation: - DST shifts the time of morning light exposure, which is crucial for regulating our internal clock and promoting alterness. - **Increased Health Risks:** - Data from the American College of Cardiology found that the Monday after we “spring forward”, **heart attacks increase 25%**. And **the overall rate of ischemic stroke is** **8% higher during the first two days after a DST transition**. - According to a study of over 700,000 car accidents from the mid-1990s to 2017, **car accidents increase 6% the week after DST takes effect**. - **Mental Health and Mood Disturbances:** - Sleep disruption can negatively impact mood and contribute to mood swings, irritability, feelings of fatigue and even increased risk of depression. Essentially, the sudden change can put a strain on our bodies, particularly for those already vulnerable. **Tips for Tackling the Time Change** So, what can we do to minimize the impact? Here are some helpful tips: - **Gradual Adjustment:** - Shifting your sleep schedule slowly. A few days before, or if you can a few days after the change, go to bed and wake up 15-20 minutes earlier each day. This helps your body adapt more smoothly. - **Maximize Morning Light:** - Exposure to sunlight helps regulate your circadian rhythm. Spend time outdoors in the morning, even if it’s just for a few minutes. - **Prioritize Sleep Hygiene:** - Create a relaxing bedtime routine. Avoid caffeine and alcohol before bed, and make sure your bedroom is dark and quiet. - **Be Mindful of Drowsy Driving:** - Be extra cautious on the roads, especially in the days following the time change. If you feel tired, pull over and take a break. - **Maintain a Consistent Routine:** - Even after the initial adjustment, try to keep a consistent sleep schedule as much as possible, including on weekends. **The Ongoing Debate** The debate over daylight saving time continues, with many health experts advocating for permanent standard time. The evidence suggests that aligning our clocks with our natural circadian rhythms is best for our health. In the meantime, by taking proactive steps, we can help minimize the impact of this annual time shift. **Categories:** Blog Article, News Article --- ### [Why wait to lose weight?](https://wellcomemd.com/why-wait-to-lose-weight/) **Published:** January 19, 2023 **Author:** WellcomeMD **Excerpt:**It's hard to find reliable information on how many of us succeed in following through on those weight-loss resolutions, but there's unanimous agreement that it's far fewer than half. What have we figured out about how to keep our January promises about weight loss, and improve the odds that favor a longer and healthier life?
**Content:**  So just tell me: do Neapolitans like you and me really need more advice about weight loss? Well, I think I know your answer, but hear me out. I’m a local family doctor and I like to throw my weight advice around! Some of it may sound just a bit contrarian. About one in four of us make New Year’s resolutions, and losing weight is a perennial front-runner in the annual national[ survey](https://today.yougov.com/topics/society/articles-reports/2021/12/23/americans-who-plan-make-new-years-resolutions "https://today.yougov.com/topics/society/articles-reports/2021/12/23/americans-who-plan-make-new-years-resolutions") run by *The Economist.* No wonder. [Federal data ](https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity#:~:text=%25)%20are%20overweight.-,More%20than%202%20in%205%20adults%20(42.4%25)%20have%20obesity,who%20are%20overweight%20(27.5%25). "https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity#:~:text=%25)%20are%20overweight.-,More%20than%202%20in%205%20adults%20(42.4%25)%20have%20obesity,who%20are%20overweight%20(27.5%25).")says more than [40 percent](https://www.cdc.gov/obesity/data/adult.html "https://www.cdc.gov/obesity/data/adult.html") of American adults are obese; another 30 percent are overweight. Obesity is linked to a couple of hundred diseases, including cancers, heart ailments, kidney disease. You knew that. It’s hard to find reliable information on how many of us succeed in following through on those weight-loss resolutions, but there’s unanimous agreement that it’s far fewer than half. What have we figured out about how to keep our January promises about weight loss, and improve the odds that favor a longer and healthier life? The medical journal *Family Practice* published a [study](https://academic.oup.com/fampra/advance-article/doi/10.1093/fampra/cmac137/6849537 "https://academic.oup.com/fampra/advance-article/doi/10.1093/fampra/cmac137/6849537") just before Christmas that nails part of the problem: often, weight-loss advice from the family doctor is generic and ineffective. The findings were that we general practitioners often “lack knowledge and confidence when giving advice for weight loss; “mostly give generic advice, which patients report as unhelpful;” “specific weight-loss recommendations…were rarely evidence-based.” More guidance is needed for the family doctors giving weight-loss guidance, the study concluded. And then, you may have heard about a couple of new obesity drugs originally developed for diabetics. They’re effective for weight loss, and that’s gratifying. They come with a long list of potential side-effects, some merely unpleasant, some much worse. And you have to take them for the rest of your life. Zhaoping Li, a professor of medicine and chief of the division of clinical nutrition at the University of California at Los Angeles, told a reporter that the new drugs are useful tools but by no means The Answer. “I don’t want people to lose their attention on the fundamental issue — we really need to help each individual have the best lifestyle for their bodies and themselves,” Li said. That’s where you and your family doctor can have a really useful conversation about what we’re eating and how we’re moving, and set reasonable goals for improvement. Maybe that’s already happening for you, and bravo!  [Dr. Diana Macian](https://wellcomemd.com/naples-florida-dr-diana-macian) is board certified in Emergency Medicine and has treated a wide range of medical issues, from a bad cough to cardiac arrest and stroke. Before joining WellcomeMD, Dr. Macian worked in the Emergency Department at Naples Community Hospital on the frontline throughout the COVID-19 pandemic. She attended medical school at the Uniformed Services University of Health Science and completed her residency at the Portsmouth Naval Medical Center. While serving throughout the Iraq and Afghanistan conflict, she developed a passion for veterans’ healthcare issues and providing outstanding medical services to those who have served our country. **Categories:** Blog Article, News Article --- ### [8 Tips for Achieving a Heart-Healthy Lifestyle](https://wellcomemd.com/8-tips-for-achieving-a-heart-health-lifestyle/) **Published:** February 7, 2022 **Author:** WellcomeMD **Excerpt:**Last week we reviewed how to assess your risk for cardiovascular disease. This week we review 8 small ways you can incorporate heart-healthy behaviors into your daily routine.
**Content:** Heart disease isn’t a problem you want to react to. By the time you’re experiencing symptoms of heart pain or cardiac arrest, serious damage has likely been done. Prevention is key. But even if you have early signs of heart disease or you know you’re at risk due to lifestyle or genetics, there are ways that you can reverse course and achieve a heart-healthy lifestyle. **1. Improve your nutrition.** To reduce cardiometabolic risk, you want a diet that is rich in antioxidants and will help decrease inflammation, manage blood sugar levels, and decrease oxidation (remember the rusting we discussed in last week’s [post?](https://wellcomemd.com/news/2022/1/31/assessing-your-risk-for-heart-disease)). Sounds like a tall order, but it’s not as difficult as it sounds. Focus on plant-based foods. There is a good documentary called [*The Game Changers*](https://gamechangersmovie.com) which reviews the benefits of eating this way from the perspective of top athletes. Here’s what to focus on: - Fill at least half of your plate with fruits and vegetables. - Get the rainbow of colors in your fruits and vegetables, as different colors have different antioxidants, vitamins, and phytonutrients that are crucial to your health. - Get a cup of cruciferous vegetables daily (broccoli, kale, brussels sprouts, cabbage, bok choy, etc.). These have superpowers for decreasing oxidative stress and inflammation, eliminating toxins, and improving estrogen metabolism. - Increase fiber with whole grains and legumes (beans/peas). - Include nuts in your diet (unsalted). - Increase your omega-3 intake with fish, edamame/soybeans, seaweed or algae, or seeds such as flax, chia, or hemp. - Include high quality fats such as avocado, olives, or their respective oils. - Include fermented foods such as kimchi, miso, kefir, sauerkraut, pickles, etc. - Drink green tea. It’s incredibly rich in antioxidants, and helps burn fat. - Decrease your intake of red meat. - Decrease refined carbohydrates (white flour, white bread, white rice, pastries, snacks, pasta, sweets, breakfast cereals, etc.) as they have a high glucose/sugar content. - Decrease your intake of simple sugars such as fruit juices, and sodas. **2. Movement / Exercise.** Americans sit a lot. We work in the office or at home. We watch shows, sports, and movies on screens. But, sitting for many hours a day puts you at higher risk for heart disease. To avoid sitting for prolonged periods, set your Apple Watch, Fitbit, or whatever device you’re wearing to remind you to move hourly. Consider using a standing desk. Exercise is a purposeful planned physical activity with the intention of getting fit or obtaining other health benefits. It is different than you just moving through the day at work, shopping, or cleaning the house. It has great benefits outside of your cardiometabolic improvements in things such as brain health, losing weight, decreasing cancer risks, and improving your hormones. Put exercise in your daily schedule. A lot of us live by our calendars and schedule. You are more likely to exercise if it is scheduled in. It is far too easy to push it off to another time if you tell yourself, you will do it later. - Get at least 150 – 300 minutes per week of moderate intensity activity (i.e. brisk walking, light bicycling, vacuuming, mopping, mowing the lawn), or 75 – 150 minutes of vigorous activity (i.e. jogging, hiking, shoveling, bicycling fast ) per week. - Stack exercise through the day with 10–15-minute intervals 2-3 times through the day when you have time limitations. - Walk – this will help improve cholesterol and glucose, as well as body composition. Mortality rates are lower for people who walk 3-4 hours a week. - Resistance or strength training, try incorporating it at least twice a week. This will help improve your blood pressure, lower glucose levels, and change your body shape to a leaner you. It will also burn more calories and fat, help prevent injuries and falls, and improve bone strength. - Incorporate HIIT (high-intensity interval training) in your walking, cycling, swimming, and other activities. This will help improve blood pressure, glucose and cholesterol levels, and body composition. - Yoga will improve your flexibility and balance. It also lowers blood pressure and cholesterol. **3. Stress management / Mindfulness.** Stress will kill you, literally. Stress increases your blood pressure, can cause arrhythmias and heart attacks, increases fat deposition, and increases insulin resistance. Mindfulness will help improve your heart rate variability, lower your cortisol levels, help your brain focus, decrease anxiety and depression, and help you better deal with curveballs life throws at you. There are many ways to incorporate stress management into your life, so find what works best for you. - Meditation. - Using a mantra (sacred word, chant, or sound). - Prayer. - Guided imagery. - Biofeedback. - Focusing on the breath. A simple breathing technique is box breathing (breath in for a count of 4, hold for 4, breathe out for 4, and hold for 4, then repeat 3-4 times). This will center you, decrease anxiety, and help you focus better. - Body scans. - Walking in nature and focusing on what you hear, feel, and the sounds around you. - Tapping. - Yoga, Tai Chi, or Qigong. - Download apps such as Headspace, Calm, Breethe, etc. These will make mindfulness easier to incorporate into your life. **4. Lose weight.** Managing your weight is a lifelong journey, especially when done to reduce heart disease risk. We recommend a holistic approach that doesn’t just involve cutting calories as quickly as possible. We need to think about macronutrients, vitamins, and other key minerals. Not to mention a healthy relationship with food. Look at the below recommendations as starting points. - Use an app that counts your calories such as Lose It! or My Fitness Pal. It takes 3,500 calories to burn off one pound, so either you must burn it off with exercise, eating less, or a combination of both. - Use a smaller plate. Our plate sizes have increased significantly along with our portion sizes in the last 20 years. - Drink water, at least your weight in ounces every day. - Read labels on portion sizes. It may be something healthy like a trail mix but it’s easy to polish off 6-7 servings if the bag is sitting in front of me and I keep dipping in. - Clean out your pantry of junk foods or foods that are your downfall. I love kettle chips, but I know better than to buy a bag for home. Instead, I will enjoy an individual portion occasionally when I eat out. - Never go grocery shopping hungry. - Shop the perimeter of the grocery store. This is where you’ll find the freshest food including produce, meat and dairy. **5. Quit smoking.** We can help you quit, come talk to us about the options. **6. Get evaluated for sleep apnea.** If you’re having issues with snoring, disrupted sleep, waking up tired, having daytime sleepiness, etc. you may have sleep apnea. Did you know sleep apnea can add increased strain on your heart? Talk to us about your symptoms and we can assess the need for a sleep study. **7. Limit your alcohol intake.** Let’s face it, alcohol is a toxin, an enjoyable one at times, but still a toxin. It can impair the brain’s ability to function, raises your blood pressure, causes cardiomyopathy (heart enlargement) and arrhythmias, increases cancer risk, causes liver damage, ulcers, worsens depression and anxiety, and the list goes on. The potential benefits of alcohol are relatively small and may not apply to all individuals. Current recommendations are for moderate drinking, which is no more than two drinks for men, and one for women per day. Even then, more and more research is coming out showing that daily drinking can have noticeable affects on health. **8. Discuss the need with your physician for screening imaging** such as: - CIMT (carotid intima media thickness) – this measures early plaque in the carotid arteries. A carotid ultrasound is going to be abnormal only when there is already significant plaque and narrowing. - Coronary artery calcium score will show the amount of calcium in cardiac arteries (“hardening” of the arteries). - Ankle brachial index (ABI) is a blood pressure comparison in your arm and leg and will screen for early vascular disease in your extremities. Come talk to us about how to navigate through this. Schedule your labs and physical which includes the Inbody assessment and ABI (ankle brachial index). Our doctors and health coaches are here to help guide you through making changes to optimize your nutrition, movement, sleep, and stress management. This article is part of a series for American Heart Month on tips for achieving and maintaining a heart-healthy lifestyle. Click below to read other posts in this series. [12 Risk Factors for Heart Disease](https://wellcomemd.com/news/2022/1/31/assessing-your-risk-for-heart-disease) ***If you have a friend or neighbor you feel could benefit from our integrative approach to healthcare, please have them*** [***reach out to us.***](https://wellcomemd.com/contact) ***Should someone you refer become a member, they’ll save $150 off their membership and we’ll send you a $150 gift card.*** **Categories:** Blog Article, News Article --- ### [WellcomeMD Announces the Addition of Dr. Karen Galichon to its Richmond West End Clinic](https://wellcomemd.com/wellcomemd-announces-the-addition-of-dr-karen-galichon-to-its-richmond-west-end-clinic/) **Published:** August 27, 2025 **Author:** WellcomeMD **Excerpt:**WellcomeMD is excited to announce that Dr. Karen Galichon, a board-certified internal medicine physician with 30 years of experience, has joined its Richmond West End clinic.
**Content:**  **RICHMOND, VA** – [WellcomeMD](https://wellcomemd.com), a leading concierge medicine practice, is excited to announce that [Dr. Karen Galichon](https://wellcomemd.com/richmond-virginia-dr-karen-galichon), a board-certified internal medicine physician with 30 years of experience, has joined its Richmond West End clinic. Dr. Galichon’s appointment will expand the clinic’s capacity to provide personalized, comprehensive care to the community. Dr. Galichon, who spent the last decade practicing in Richmond’s Short Pump area, is known for her holistic and preventative approach to medicine. “I am thrilled to join WellcomeMD,” Dr. Galichon said. “The concierge model allows me to spend more time with patients, which is essential for building a trusting relationship and delivering the high-quality, personalized care everyone deserves.” A graduate of the University of Arizona, Dr. Galichon’s medical education included coursework with Dr. Andrew Weil, a pioneer in integrative medicine. This experience shaped her practice to include a broad range of treatments, from traditional medicine to herbal remedies, nutritional supplements, and even hypnosis. She also has experience with acupuncture and bioidentical hormone treatments, and has helped many patients with complex conditions, including auto-immune diseases, weight management, and cancer care. “We are incredibly fortunate to have Dr. Galichon join our team,” said Dr. Richard Peebles, Medical Director for WellcomeMD. “Her extensive experience and compassionate approach to patient care align perfectly with our mission to provide unparalleled medical services.” Dr. Galichon is now accepting new patients. For more information or to schedule a consultation, please visit wellcomemd.com or call (804) 409-8559. **About WellcomeMD** [WellcomeMD](https://wellcomemd.com) is a membership-based concierge medical practice dedicated to providing highly personalized and preventative healthcare. With a focus on longer appointments and a limited patient panel, WellcomeMD physicians have the time and resources to offer comprehensive care and guidance to help patients achieve their health and wellness goals. An open house to welcome Dr. Galichon to the clinic will be held on Thursday, Oct 16th. [Click here](https://wellcomemd.com/events/wellcomemd-richmond-open-house-for-dr-karen-galichon) for more information and to RSVP. **Categories:** Blog Article, News Article --- ### [New Research for Migraine Relief](https://wellcomemd.com/new-research-for-migraine-relief/) **Published:** June 14, 2022 **Author:** WellcomeMD **Excerpt:**Migraines are severe headaches characterized by intense, throbbing pain throughout the head. It can last up to two days and attacks can occur several times a month – talk about a condition that can really diminish your quality of life!
**Content:**  I would like to talk about some new research on help with a debilitating chronic condition that thirty-nine million Americans suffer from: Migraines. Migraines are severe headaches characterized by intense, throbbing pain throughout the head. It can last up to two days and attacks can occur several times a month – talk about a condition that can really diminish your quality of life! Women are three times more likely than men to suffer from the condition, and often experience more symptoms such as nausea and vomiting. Men, however, are more likely to have migraines with auras; flashes of light, a blind spot, a change in vision or tingling sensation in the face or hands. These symptoms can be very concerning and upsetting. I often recommend keeping a headache journal to record what you ate, what you were doing, and where you were when you felt a migraine come on. This can be useful. But if your trigger is a change in weather or a drop in hormone levels during your menstrual cycle, it’s going to be extremely hard – if not impossible – to eliminate these triggers from your life. New research by the *Journal of Headache and Pain* identifies inflammation as a key component in migraine attacks. The study found inflammation, which is our body’s immune response, signals protein clusters to stimulate neurons and cause pain. Therefore, getting to the root of the issue, making changes to eliminate chronic inflammation, can produce better results for migraine relief than limiting the medical response to triggers. **Key contributors to migraine related inflammation, according to recent research:** - **Stress**: Prolonged stress leads to elevated cortisol in the body, which causes not only inflammation, but can disrupt the digestive system, reproductive system, and growth processes in the body. - **Inflammatory foods**: These include red and processed meat, soda and sugary beverages, refined carbohydrates (white bread, white rice, pasta, pastries, etc.), refined sugars, fried foods, and trans fats. - **Excess weight**: Research from Washington University School of Medicine in St. Louis confirmed that fat cells inside the abdomen secrete molecules that can increase inflammation. - **Low vitamin levels**: If you’re low in Vitamin D, folate, magnesium, Riboflavin (B12) and CoQ10, you may be more prone to migraine headaches. - **Not eating enough antioxidants**: Foods such as berries, leafy greens, nuts, olive oil and fatty fish are all excellent sources of anti-inflammatory antioxidants. - **Caffeine and alcohol**: Women metabolize caffeine and alcohol more slowly than men, and while every individual is different in tolerance levels, limiting caffeine and alcohol to no more than 1-2 servings a day may help limit the negative effects both these toxins have on the body. - **Not getting enough exercise:** According to the American Migraine Foundation, regular exercise can help reduce the frequency of migraines. Exercise releases endorphins which are the body’s natural pain killers, and it helps reduce stress, improve sleep quality, and maintain a healthy weight—all things that can contribute to inflammation and subsequently, migraine headaches. [](https://wellcomemd.com/mooresville-north-carolina-dr-rajal-patel) Dr. Rajal Patel is a physician at WellcomeMD’s medical concierge clinic in Mooresville, North Carolina. Dr. Patel is proficient in all aspects of primary care, with expertise in gut and hormone health and considerable experience treating patients with chronic conditions. To help her patients find optimal health, she focuses on the underlying lifestyle behaviors, stressors, and environmental exposures that drive disease. She is board-certified in Family Medicine and a diplomate of American Board of Integrative Holistic Medicine. **Categories:** Blog Article, News Article **Tags:** concierge medicine, functional medicine, holistic medicine, Integrative, migraine relief, migraines --- ### [COVID-19 Vaccine: Frequently Asked Questions](https://wellcomemd.com/covid-19-vaccine-faqs/) **Published:** February 9, 2021 **Author:** WellcomeMD **Excerpt:**As COVID-19 continues to dominate news headlines and our everyday life, many questions have emerged regarding the vaccine. We have collected the COVID-19 vaccination questions we most frequently hear from WellcomeMD members and answered them in our latest blog post.
**Content:** As COVID-19 continues to dominate news headlines and our everyday life, many questions have emerged regarding the vaccine. We collected the COVID-19 vaccination questions we most frequently hear from WellcomeMD members and answered them below. *Updated March 31, 2021.* --- ***\*Click on each question to expand the answer.\**** ## **GENERAL VACCINE INFORMATION** ### + Which COVID-19 vaccines are approved in the U.S.? There are currently no U.S. FDA approved vaccines to prevent COVID-19. Three vaccines have received emergency use authorization by the FDA: Moderna COVID-19 vaccine, Pfizer-BioNTechCOVID-19 Vaccine, and [Johnson & Johnson](https://www.jnj.com/johnson-johnson-covid-19-vaccine-authorized-by-u-s-fda-for-emergency-usefirst-single-shot-vaccine-in-fight-against-global-pandemic) COVID-19 vaccine. Additional COVID-19 vaccines are expected to be authorized in the near future: - Novavax’s COVID-19 vaccine – will require two doses, given three weeks apart, and could be authorized in late April ### + Can I choose which vaccine I get? Most likely not. Most vaccination providers will only have one vaccine available, based on the supply at the time of vaccination. ### + Are the COVID-19 vaccines safe? The authorized COVID-19 vaccines have undergone rigorous studies to ensure that they are as safe as possible. Given the unprecedented speed with which these vaccines were developed, it is understandable that questions have arisen about whether or not the data is extensive enough to ensure safety. However, the COVID-19 vaccines have followed the same process as any other vaccine, including clinical trials with tens of thousands of participants of various ages, races, and ethnicities. All vaccines, including COVID-19 vaccines, must undergo rigorous clinical trials, with at least two months of patient follow-up, before reporting their findings to the FDA. If the FDA determines that a vaccine meets its safety and effectiveness criteria, then the vaccine data goes to the [Advisory Committee on Immunization Practices](https://www.cdc.gov/vaccines/acip/index.html) (ACIP), an independent panel of medical and public health experts. The ACIP reviews the data before making recommendations to the CDC. Additional information about the safety of the COVID-19 vaccine can be found [here](https://www.cdc.gov/coronavirus/2019-ncov/vaccines/safety.html). ### + How are the COVID-19 vaccines being distributed? The federal government oversees the ordering, distribution, and tracking of COVID-19 vaccines. The CDC is providing guidance to federal, state, and local governments about who should be vaccinated first, based on recommendations from the Advisory Committee on Immunization Practices (ACIP). The CDC’s recommendations follow: - Phase 1a: Healthcare personnel and long-term care facility residents - Phase 1b: Frontline essential workers and people aged 75+ - Phase 1c: People aged 65-74, people aged 16-64 with underlying medical conditions, and other essential workers - As vaccine availability increases, vaccination phases will expand to include more groups. Although the CDC provides recommendations on who should be vaccinated first, each state has its own distribution plan. Virginia’s COVID-19 vaccination response plan and information center can be found [here](https://www.vdh.virginia.gov/covid-19-vaccine/). North Carolina’s COVID-19 plan can be found [here](https://covid19.ncdhhs.gov/vaccines). The CDC has also developed a [COVID Data Tracker](https://covid.cdc.gov/covid-data-tracker/?ACSTrackingID=USCDC_425-DM46769&ACSTrackingLabel=Weekly%20Summary%3A%20COVID-19%20Healthcare%20Quality%20and%20Worker%20Safety%20Information%20%E2%80%93%20January%2025%2C%202021&deliveryName=USCDC_425-DM46769#vaccinations), which provides updates on COVID-19 vaccine distribution throughout the United States. ### + How are the COVID-19 vaccines administered? The currently authorized vaccines require one or two shots, injected into the arm muscle. The Moderna vaccine requires two doses, given one month apart (28 days). The Pfizer-BioNTech vaccine requires two doses, given three weeks apart (21 days). The Johnson & Johnson vaccine requires one dose. ### + Once I get the COVID-19 vaccine, do I need to continue social distancing and wearing a mask? Yes, people who have received their full vaccine dosage should continue to wear masks and avoid close contact with anyone outside of their household. It is currently unknown whether getting the vaccine will prevent you from spreading the virus to others, even if you do not get sick yourself. As the CDC learns more about the vaccine and the virus, information will be updated. ### + After I get the COVID-19 vaccine, when will I develop immunity? For Moderna and Pfizer-BioNTech vaccines: After you receive the first dose, it takes about a week or two to develop a partial immune response. You will reach peak protection about a week after your second dose. Overall efficacy after two doses is 94-95%. For Johnson & Johnson vaccine: The vaccine has proven to be 85 percent effective in preventing severe disease, beginning 28 days after vaccination. ### + How long will the COVID-19 vaccine provide me with immunity? The duration of protection against COVID-19 is currently unknown. COVID-19 vaccinations might be an annual occurrence, like the flu shot. Alternatively, vaccination protection might last longer than a year, thus requiring a less frequent shot. It’s also possible that booster shots may be required. Researchers will be tracking vaccinated people to gather information about how long vaccination benefits last. As scientists learn more about the long-term protectiveness of the vaccine, more information will be made available. ### + What are the side effects of the COVID-19 vaccine? The potential side effects are similar for all three vaccines. Injection site reactions include pain, tenderness, swelling, hardness, and redness. General side effects include fatigue, headache, muscle pain, joint pain, chills, nausea, vomiting, fever, and swollen lymph nodes in the injected arm. Although unpleasant, side effects are a sign that the vaccine is working and your immune system is developing a response that will provide immunity. There is a remote chance that the vaccine could cause a severe allergic reaction, which would usually occur within a few minutes to one hour after receiving the dose. Because of this, your vaccination provider may ask you to remain on site for monitoring after your vaccination. Signs of a severe reaction include difficulty breathing, swelling of face or throat, a fast heartbeat, a bad rash all over your body, dizziness, and weakness. ### + I have already had COVID-19. Should I still get vaccinated? Reinfection with COVID-19 is possible, so even if you have already contracted the virus, the vaccine is still recommended. However, it is uncommon for someone to become reinfected within 90 days of their first infection so you may consider waiting 90 days after becoming infected to get the vaccine. ### + Will the vaccine give me COVID-19? No. None of the authorized vaccines contain a live virus and they cannot give you COVID-19. The Johnson & Johnson vaccine utilizes adenovirus, a type of virus that causes the common cold, as a vehicle to deliver instructions to cells about how to fight the virus. The Moderna and Pfizer-BioNTech vaccines use messenger RNA (mRNA) technology to deliver genetic code to cells that instructs them to make the COVID-19 spike protein. ### + Will the vaccine be effective against the new COVID-19 variants that have emerged out of the UK, Brazil, and South Africa? Both Moderna and Pfizer-BioNTech have reported that their vaccines are effective against the coronavirus variants. However, they are slightly less protective against the variant in South Africa. Out of precaution, [Moderna has begun developing a booster shot](https://www.npr.org/sections/coronavirus-live-updates/2021/01/25/960341384/moderna-finds-covid-19-vaccine-less-effective-against-variant-found-in-south-afr) in an effort to protect against the emerging coronavirus variants. Johnson & Johnson’s vaccine trials were conducted when COVID-19 variants were already prevalent in South Africa and Brazil. In preparation for additional variants, Johnson & Johnson is working on next-generation versions of its COVID-19 vaccine. --- ## **FOR WELLCOMEMD MEMBERS** ### + Will concierge medical practices, including WellcomeMD, receive the COVID-19 vaccine for patients before other providers? No. Vaccine distribution is determined by the CDC and the state health departments. WellcomeMD does not have priority access to the vaccine, nor do any other primary care practices. However, WellcomeMD has applied to receive the vaccine for patients and we are in continuous communication with the health department. We will continue to communicate updates to our members. ### + When will WellcomeMD get the COVID-19 vaccine? Unfortunately, we do not have a definitive timeline on when or if we will receive the vaccine to distribute to patients. While we have been hopeful that we would receive it soon, we were notified on January 22 that due to a severe vaccine shortage, no primary care practices will receive the vaccine in Virginia for at least the next six to eight weeks. North Carolina has not provided us with a timeframe. ### + Which COVID-19 vaccine will WellcomeMD get? We do not know which vaccine will become available to us. Just as individuals are unable to choose which vaccine they receive, we are unable to choose which vaccine is allocated to us for distribution. Both the Moderna and Pfizer-BioNTech vaccines have high efficacy and we will gratefully accept whichever vaccine is made available to us first. ### + When WellcomeMD gets the COVID-19 vaccine, how will it be distributed to members? Once the vaccine is made available to us, we anticipate receiving guidance from the CDC and state health departments on who we can vaccinate first. As with the current vaccine roll-out, we expect the most at-risk population to be given priority. When we reach this stage, we will communicate our plan to members. ### + How can I get the COVID-19 vaccine now if I am eligible? If you are currently eligible for the vaccine and have the opportunity to get your vaccination from another provider (hospital, health department, etc.), we encourage you to do so. Vaccine supply is currently very limited, so not everyone who is currently eligible will be able to receive a vaccine right away. **Richmond**: Richmond-area residents in Phase 1a or Phase 1b should complete an interest form [here](https://vaccinate.virginia.gov/) to be notified of available vaccination appointments. Completion of these forms does not register you for the vaccine, but will ensure that you receive updates on your registration process. **Charlotte and Mooresville**: Charlotte-area residents in Group 1 or Group 2 can schedule vaccine appointments using the following methods: - Atrium Health: [Schedule online](https://atriumhealth.org/about-us/coronavirus/covid-19-vaccine?_hsenc=p2ANqtz-_7EfUFIdaI6-bDaEiy-pe1UVx2OOZ6-nsLDAqKMQ6RVuXy5Aqr2VFGvq9dwoEnlThi_BjJ&utm_campaign=CLT%20Marketing&utm_medium=email&utm_source=hs_email) or call (704) 468-8888. - Mecklenburg County Public Health: [Schedule online](https://www.mecknc.gov/COVID-19/Pages/Vaccine.aspx?_hsenc=p2ANqtz-_7EfUFIdaI6-bDaEiy-pe1UVx2OOZ6-nsLDAqKMQ6RVuXy5Aqr2VFGvq9dwoEnlThi_BjJ&utm_campaign=CLT%20Marketing&utm_medium=email&utm_source=hs_email), call (980) 314-9400 Option 3, or email . - Novant Health: Schedule through your [MyChart](https://www.novantmychart.org/mychart/Authentication/Login?_hsenc=p2ANqtz-_7EfUFIdaI6-bDaEiy-pe1UVx2OOZ6-nsLDAqKMQ6RVuXy5Aqr2VFGvq9dwoEnlThi_BjJ&action=logout&utm_campaign=CLT%20Marketing&utm_medium=email&utm_source=hs_email) account. *Note: this option is for Novant patients only* Please note that due to supply demands, appointments may not be available on your first scheduling attempt. **Categories:** Blog Article, News Article **Tags:** COVID-19, COVID-19 vaccine, Effiicacy, pandemic, Vaccine --- ### [What Kind of Relationship Do I Want with My Doctor?](https://wellcomemd.com/what-kind-of-relationship-do-i-want-with-my-doctor/) **Published:** June 25, 2018 **Author:** WellcomeMD **Excerpt:**Both patients and doctors are looking for solutions. "The doctor shortage is real - it's significant," a medical association president said recently. "Doctors rush through appointments as if on roller skates to see more patients and perform more procedures, " one report concluded.
**Content:**  Both patients and doctors are looking for solutions. “[The doctor shortage is real – it’s significant (opens in a new tab)](https://www.aafp.org/news/practice-professional-issues/20150303aamcwkforce.html),” AAMC President and CEO Darrell Kirch, M.D. said recently. “Doctors rush through appointments as if on roller skates to see more patients and perform more procedures, ” [one report from Kaiser Health News (opens in a new tab)](https://www.usatoday.com/story/news/nation/2014/04/20/doctor-visits-time-crunch-health-care/7822161/) concluded. Under these conditions, medical care can become more reactive rather than pro-active. It may emphasize treatment of symptoms, rather than ways to prevent illness and maintain good health. Higher-quality health care requires a strong, trustful, unhurried doctor-patient relationship – and a new environment for achieving them. Many patients regard their relationship with the doctor as a key component of medical quality. The relationship requires that the doctor can invest time to get to know you, your overall health data, and your particular health needs. **In a national survey conducted by Klein and Partners, 60% of participates cited “personal attention of physician” as the top reason to stay with their doctor.** If these factors are also important to you, you’ll be looking for a practice that allows the doctor-patient relationship to flourish. Inevitably, that means the doctor has to have more time and fewer patients. A smaller “patient load” is the foundation of concierge medical care. **At WellcomeMD, for example, each doctor sees a fraction of the number of patients he or she would have at a typical practice: less than 20 percent.** Some concierge offices carry higher numbers of patients-per-doctor, however. You will want to ask. To learn more about how Wellcome MD can offer you the personalized care you deserve, visit [https://wellcomemd.com/what-we-do/ (opens in a new tab)](https://wellcomemd.com/what-we-do/) **Categories:** Blog Article, News Article **Tags:** concierge medicine, doctor, informational, personalized care, relationship --- ### [WellcomeMD Launches "Thoughts Become Things" Podcast Series](https://wellcomemd.com/wellcomemd-launches-thoughts-become-things-podcast-series/) **Published:** March 2, 2021 **Author:** WellcomeMD **Excerpt:**We’re excited to announce our latest collaboration – a new podcast series called Thoughts Become Things! Featuring WellcomeMD’s Wellness Director Luis Perez, Lisha Reynolds of Bliss Yoga RVA and Chantal Otelsberg of Real Food Nutirion, the series aims to cover all things wellness.
**Content:** We’re excited to announce our latest collaboration – a new podcast series called *Thoughts Become Things*! Featuring WellcomeMD’s Wellness Director Luis Perez, Lisha Reynolds of Bliss Yoga RVA and Chantal Otelsberg of Real Food Nutirion, the series aims to cover all things wellness. Tune in for insight and information on nutrition, fitness, mental health, and more! Watch our first episode below. **Categories:** Blog Article, News Article **Tags:** fitness, mental health, nutrition, podcast, wellness --- ### [Unraveling the U.S. Healthcare Paradox](https://wellcomemd.com/unraveling-the-us-healthcare-paradox/) **Published:** April 2, 2025 **Author:** WellcomeMD **Excerpt:**The US spends about double what peer nations spend on healthcare for their people, yet Americans on average live shorter lives and are more likely to have a chronic illness.
**Content:**  **Unraveling the U.S. Healthcare Paradox. Why Are We Paying So Much for So Little?** The US spends about double what peer nations spend on healthcare for their people, yet Americans on average live shorter lives, are more likely to have a chronic illness, and have higher odds of dying by suicide. **The High-Cost Conundrum** It’s no secret that healthcare costs in the U.S. are soaring. Several factors contribute to this: - **Complex Administrative Processes:** The sheer complexity of our insurance system, with its myriad of providers, plans, and billing codes, leads to enormous administrative overhead and creates a lot of waste. - **Pharmaceutical Costs:** Prescription drug prices in the U.S. are significantly higher than in other countries. A lack of price regulation allows pharmaceutical companies to set prices at levels that often strain patients’ budgets. - **Fee-for-Service Model:** The traditional fee-for-service model incentivizes providers to perform more procedures and tests, even when they may not be necessary. This can lead to over testing, and over treatment. - **Lack of Price Transparency:** It’s often difficult for patients to know the true cost of their care before receiving it. This lack of transparency makes it challenging to make informed decisions. **The Symptom-Focused** Traditional healthcare in the U.S. often operates on a ‘sick-care’ model. This means the focus is on treatment rather than prevention. This is due in part to the fact that there is little financial incentive for doctors and hospitals to focus on prevention. As a result, many people in the US do not receive the preventive care they need, such as vaccinations and screenings, which can lead to poorer health outcomes. This means: - **Reactive, Not Proactive.** The emphasis is on treating illness after it occurs, rather than preventing it in the first place. This leads to costly interventions for advanced diseases that could have been avoided. - **Specialization Over Integration:** Patients are often referred to multiple specialists, each focusing on a single organ or system, without considering the interconnectedness of the body. This fragmented approach misses the bigger picture. - **Pharmaceutical Reliance:** Heavy reliance on prescription medications to manage symptoms, often without addressing the underlying imbalances that contribute to those symptoms. While sometimes necessary, this can lead to side effects and long-term dependency. - **Ignoring Lifestyle Factors:** Insufficient attention to the impact of diet, stress, sleep, and environmental exposures on overall health. These crucial factors are often overlooked in conventional medical visits. At WellcomeMD, we believe in providing personalized, high-quality care. But we also recognize that the healthcare system as a whole faces some significant challenges. One of the most glaring is the fact that we’re treating symptoms, not the root cause. This is where functional medicine, and our concierge approach, makes a critical difference. We believe that this model of care can help to improve health outcomes and reduce the overall cost of healthcare. WellcomeMD offers a membership-based model that provides our patients with personalized care and attention. Our members have access to same-day appointments, 24/7 access to their doctor, and a wide range of preventive and wellness services. We believe that this model of care can help to improve health outcomes and reduce the overall cost of healthcare. If you’re tired of feeling like just a number in a complex system, we invite you to learn more about how concierge medicine can make a difference in your life. Interested in learning more about our concierge medical clinic? [Please contact us today.](https://wellcomemd.com/contact) **Categories:** Blog Article, News Article --- ### [Disappearing doctors; Making a personal healthcare plan](https://wellcomemd.com/disappearing-doctors-making-a-personal-healthcare-plan/) **Published:** January 10, 2023 **Author:** WellcomeMD **Excerpt:**The national health care staffing crisis is well known. Within the next two years, consulting firm McKinsey and Co. projects a gap of 200,000 to 450,000 registered nurses and 50,000 to 80,000 doctors, and family practices are likely to be hit the hardest. In a world of hard-to-get health care, shifting the focus to preventative care is key.
**Content:**  **Dr. Diana Macian, for WellcomeMD Naples** Published in Napes Daily News – January 10, 2022 \[Excerpt\] Going to the doctor can be a time-consuming hassle, depending on several different factors. You may wait to get an appointment, to be seen, to get tests and then you can wait – often anxiously – for the results. You may even need to wait in order to find any family doctor at all. Both nationally and [here in Southwest Florida](https://sr.studiostack.com/c/link?l=1117063&s=1117057&ref=https%3A%2F%2Fwww.naplesnews.com%2Fstory%2Fsponsor-story%2Fwellcomemd%2F2023%2F01%2F10%2Fdisappearing-doctors-making-a-personal-healthcare-plan%2F69784811007%2F&w=250739&p=1123283&tz=-5), this is likely the result of a growing shortage of doctors and nurses. The national health care staffing crisis is well known. Within the next two years, [consulting firm McKinsey and Co. projects](https://www.mckinsey.com/industries/healthcare-systems-and-services/our-insights/assessing-the-lingering-impact-of-covid-19-on-the-nursing-workforce) a gap of 200,000 to 450,000 registered nurses and 50,000 to 80,000 doctors, and family practices are likely to be hit the hardest. “If you live in Southwest Florida, you are likely already aware that we have a physician shortage,” [Dr. Rebekah Bernard](https://www.naplesnews.com/story/opinion/2022/06/05/physician-shortage-doctors-medical-care-solutions-strategy-future/7475292001/), a Fort Myers family practitioner, has written – and I concur. New residents seeking a primary care doctor are often out of luck here. Many practices, even membership or “concierge” practices like mine, are full, though some availability remains at my Naples office, because I’m a more recent arrival. In 2019, according to Dr. Bernard, Florida was short nearly 4,000 physicians. By 2035, this physician shortage is expected to reach 18,000 because of our growing and aging population along with retiring physicians. Florida is also suffering from a significant nursing shortage. Job placement data show that as of last April 30, there were more than 20,000 vacant nurse positions, and the trend continues. The [Florida Hospital Association says](https://web.fha.org/news/newsarticledisplay.aspx?ArticleID=62) the turnover rate for nurses in Florida has been 25% over the last year and we will need 4,000 more nurses each year for the next decade to reach the required demand. Perhaps you’re making plans for family care for yourself and your family. Know that we in Naples are not exempt from the larger picture: by 2035 there will be more seniors 65 and older than children younger than 18 across the U.S. Our older patients see physicians at three to four times the rate of younger people and need more tests, procedures and surgeries. Many active licensed physicians are over 60. And nationally, more than a third of physicians aged 46 and older told survey researchers that [they would like to retire within the next year (PDF)](https://physiciansfoundation.org/wp-content/uploads/2021/08/2021-Survey-Of-Americas-Physicians-Covid-19-Impact-Edition-A-Year-Later.pdf). Sadly, COVID and the overall staffing shortage are also causing [a spike in burnout rates](https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(21)00159-0/fulltext) of physicians and nurses, who may leave the profession or cut back their hours. Nearly half of U.S. nurses and physicians report that they plan to leave their positions within two to three years. But there’s hope, even in the short term, for improvement in the quality of medical attention you’re getting. In a world of hard-to-get health care, shifting the focus to preventative care is key. Right now, it is important to secure a doctor who has the time and tools to provide personalized care to help you achieve optimal health. [Click here to read the full article](https://www.naplesnews.com/story/sponsor-story/wellcomemd/2023/01/10/disappearing-doctors-making-a-personal-healthcare-plan/69784811007/) [Dr. Diana Macian](https://wellcomemd.com/naples-florida-dr-diana-macian) is board certified in Emergency Medicine and has treated a wide range of medical issues, from a bad cough to cardiac arrest and stroke. Before joining WellcomeMD, Dr. Macian worked in the Emergency Department at Naples Community Hospital on the frontline throughout the COVID-19 pandemic. She attended medical school at the Uniformed Services University of Health Science and completed her residency at the Portsmouth Naval Medical Center. While serving throughout the Iraq and Afghanistan conflict, she developed a passion for veterans’ healthcare issues and providing outstanding medical services to those who have served our country.  **Categories:** Blog Article, News Article --- ### [Top 5 Health and Wellness Prime Day 2023 Deals to Boost Your Well-Being](https://wellcomemd.com/top-5-health-and-wellness-prime-day-2023-deals-to-boost-your-well-being/) **Published:** July 11, 2023 **Author:** WellcomeMD **Excerpt:**It’s every tech junkie’s favorite holiday: Prime Day! This year from Tuesday, July 11th to Wednesday, July 12th, you can find fantastic deals all across Amazon. If you plan on shopping this year's Prime Day deals we hope you’ll consider making an investment in your health.
**Content:** It’s every tech junkie’s favorite holiday: Prime Day! This year from Tuesday, July 11th to Wednesday, July 12th, you can find fantastic deals all across Amazon. If you plan on shopping this year’s Prime Day deals we hope you’ll consider making an investment in your health as well. The two-day Prime Day event is a great time to take advantage of discounted prices on high quality health and wellness products. Below we’ve highlighted five of our favorite finds from this year’s Prime Day sale to help you prioritize your well-being without breaking the bank! ## [1) Withings Body Smart Scale:](https://www.amazon.com/dp/B071XW4C5Q?ascsubtag=__st0711awd__cljsw8ug300000heouzi66r4g__43664________1______&imprToken=58c4a2cc-1e8f-6986-886&ots=1&slotNum=79&tag=thestrategistsite-20&th=1) [ (opens in a new tab)](https://www.amazon.com/dp/B071XW4C5Q?ascsubtag=__st0711awd__cljsw8ug300000heouzi66r4g__43664________1______&imprToken=58c4a2cc-1e8f-6986-886&ots=1&slotNum=79&tag=thestrategistsite-20&th=1) This smart scale not only measures your weight accurately but also provides insights into your body composition, including body fat percentage, muscle mass, and bone density. Sync the scale with your phone, and you can track your progress and stay motivated on your fitness journey. This smart scale is great for anyone aiming to achieve their health goals! ## [2) Navage Nasal Irrigation Bundle:](https://www.amazon.com/dp/B01787L5MO?ascsubtag=__st0711awd__cljsw8ug300000heouzi66r4g__33514________1______&imprToken=58c4a2cc-1e8f-6986-886&ots=1&slotNum=75&tag=thestrategistsite-20) [ (opens in a new tab)](https://www.amazon.com/dp/B01787L5MO?ascsubtag=__st0711awd__cljsw8ug300000heouzi66r4g__33514________1______&imprToken=58c4a2cc-1e8f-6986-886&ots=1&slotNum=75&tag=thestrategistsite-20) If you suffer from allergies or nasal congestion, the Navage Nasal Irrigation Bundle is a game-changer. This innovative device uses gentle suction and a saline solution to flush out allergens, mucus, and irritants from your nasal passages. By regularly irrigating your sinuses, you can alleviate congestion, breathe more easily, and promote overall nasal health without having to rely on allergy medication. ## [3) Collagen Peptide Powder:](https://www.amazon.com/dp/B00K6JUG4K?ascsubtag=__st0711awd__cljsw8ug300000heouzi66r4g__55844________1______&imprToken=58c4a2cc-1e8f-6986-886&ots=1&slotNum=68&tag=thestrategistsite-20) [ (opens in a new tab)](https://www.amazon.com/dp/B00K6JUG4K?ascsubtag=__st0711awd__cljsw8ug300000heouzi66r4g__55844________1______&imprToken=58c4a2cc-1e8f-6986-886&ots=1&slotNum=68&tag=thestrategistsite-20) Collagen is an essential protein that supports healthy skin, hair, joints, and more. Unlike traditional protein powders, collagen peptides can be easily mixed into your favorite hot or cold beverages, making it a convenient way to add more collagen to your diet. With its potential benefits for skin elasticity, joint health, and overall vitality, collagen peptide powder is a valuable addition to any health-conscious individual’s routine. ## [4) Philips Sonicare DiamondClean Smart 9500:](https://www.amazon.com/dp/B06XSH2QTJ?ascsubtag=__st0711awd__cljsw8ug300000heouzi66r4g__40881________1______&imprToken=58c4a2cc-1e8f-6986-886&ots=1&slotNum=5&tag=thestrategistsite-20) [ (opens in a new tab)](https://www.amazon.com/dp/B06XSH2QTJ?ascsubtag=__st0711awd__cljsw8ug300000heouzi66r4g__40881________1______&imprToken=58c4a2cc-1e8f-6986-886&ots=1&slotNum=5&tag=thestrategistsite-20) Oral health is an integral part of overall well-being, and the Philips Sonicare DiamondClean Smart 9500 is a top-of-the-line electric toothbrush that can take your oral care to the next level. With its advanced features, such as multiple brushing modes, pressure sensors, and real-time feedback, this toothbrush ensures thorough and effective cleaning. ## [5) Waterpik Aquarius Water Professional:](https://www.amazon.com/dp/B00HFQQ0VU?ascsubtag=__st0711awd__cljsw8ug300000heouzi66r4g__9223________1______&imprToken=58c4a2cc-1e8f-6986-886&ots=1&slotNum=17&tag=thestrategistsite-20) [ (opens in a new tab)](https://www.amazon.com/dp/B00HFQQ0VU?ascsubtag=__st0711awd__cljsw8ug300000heouzi66r4g__9223________1______&imprToken=58c4a2cc-1e8f-6986-886&ots=1&slotNum=17&tag=thestrategistsite-20) Flossing is a crucial component of maintaining optimal oral hygiene, and the Waterpik Aquarius Water Flosser Professional can revolutionize your flossing routine. This water flosser uses a combination of water pressure and pulsations to remove plaque and debris from between your teeth and along the gumline. It offers a gentle and effective alternative to traditional flossing, making it an excellent investment in your oral health. Happy shopping! **Categories:** Blog Article, News Article --- ### [What is a Health Coach?](https://wellcomemd.com/what-is-a-health-coach/) **Published:** December 22, 2025 **Author:** WellcomeMD **Excerpt:**A health coach is a trained professional who serves as a partner and guide in your journey toward a healthier lifestyle. At WellcomeMD, our health coach provides highly personalized mentorship and support to individuals who are pursuing behavior and lifestyle changes.
**Content:** A **health coach** is a trained professional who serves as a partner and guide in your journey toward a healthier lifestyle.1 Unlike a doctor who diagnoses illnesses or a nutritionist who might prescribe a specific meal plan, a health coach focuses on **behavior change** and **sustainable habits.** Think of them as the bridge between a doctor’s recommendation (e.g., “You need to lower your blood pressure”) and your daily reality (e.g., “How do I actually cook healthy meals while working a 50-hour week?”). **What They Do** Health coaches use techniques like **motivational interviewing** and **positive psychology** to help you uncover your own reasons for wanting to change.3 Their work generally covers these areas: - **Goal Setting:** Breaking down big health ambitions into “SMART” (specific, measurable, achievable, relevant, and time-bound) goals. - **Accountability:** Regular check-ins to see what’s working and what’s not.4 - **Problem Solving:** Identifying barriers—like stress, poor sleep, or a busy schedule—and finding creative ways to bypass them.5 - **Holistic Support:** Addressing lifestyle factors beyond just food, including stress management, sleep hygiene, and physical activity.6  **Additional Tests Available with a WellcomeMD Wellness Session** - **Grip strength test** measures your hand’s squeezing power, using a handheld dynamometer, you’ll squeeze it as hard as possible with your elbow bent at 90 degrees. You will do this test three times per hand, to take an average of the results. It’s a simple way to gauge overall muscle strength, with scores compared to norms for age and sex. - The 6-Minute Walk Test (6MWT), is a simple assessment where a person walks as far as possible in six minutes on a flat surface to measure their exercise capacity and functional fitness, helping the doctor evaluate heart/lung conditions, monitor treatment effectiveness, and gauge daily activity ability. - **A Precision Nutrition Diet Guide** is a personalized approach to eating that moves away from “one-size-fits-all” dietary advice. Instead of following a generic food pyramid, it uses your unique biological data—such as genetics, gut microbiome, and metabolism—to determine exactly which foods will help your body thrive. - **The Stride Health DNA test** uncovers valuable information about optimizing how you train, eat, and feel your best. Get 40+ personalized reports covering methylation profile, nutrition, fitness, sleep, stress, and skin genetic insights. **Why People Hire Them** Many people know *what* they should do to be healthy, but struggle with the *how*. A health coach is helpful if you: - Feel overwhelmed by conflicting health advice online. - Have been diagnosed with a chronic condition (like Type 2 diabetes) and need help managing it. - Keep starting and stopping health “kicks” and want something that actually sticks. - Want a non-judgmental partner to help you navigate lifestyle changes.9 **Credentials to Look For** Because “health coach” is not a legally protected title in many places, anyone can technically use it. To ensure you’re working with a qualified professional, look for: - **NBC-HWC:** National Board Certified Health & Wellness Coach (the “gold standard”). - **Certifications** from accredited bodies like NSHC, NASM, or ACE - **Backgrounds** in nursing, psychology, or exercise science. This holiday season, [WellcomeMD](https://wellcomemd.com) has created not one but *TWO* wellness programs to purchase as a gift for family and friends. Our [wellness packages](https://wellcomemd.com/wellness-program) are available for non-members and include four one-on-one in person sessions with our certified health coach, [Gregory Anthony](https://wellcomemd.com/richmond-virginia-gregory-anthony). If you have a friend or family member you feel could benefit from our new program, give them the gift of health this holiday season! If you have any questions about this program, please contact our membership director, Kayla Bowery. **Call her at (804) 409-8559, or email her at** [**kayla.bowery@wellcomemd.com** (opens in a new tab)](mailto:kayla.bowery@wellcomemd.com)**.** **Categories:** Blog Article, News Article --- ### [Should I Switch to Concierge Medicine?](https://wellcomemd.com/should-i-switch-to-concierge-membership-medicine/) **Published:** November 6, 2018 **Author:** WellcomeMD **Excerpt:**Deciding to change your primary care provider is no small decision. Frequently, the choice comes down to patient care: how much time their doctors allot for each appointment, whether their doctors go in-depth when discussing their health, and so on. As doctors struggle to keep up with all of their patients, getting high-level care isn’t easy. For many people, the answer is concierge medicine, or membership medicine.
**Content:**  Deciding to change your primary care provider is no small decision. Frequently, the choice comes down to patient care: how much time their doctors allot for each appointment, whether their doctors go in-depth when discussing their health, and so on. As doctors struggle to keep up with all of their patients, getting high-level care isn’t easy. For many people, the answer is concierge (or membership) medicine. With membership medicine, physicians have fewer patients and more flexibility. The patient has far more access to and time with their physician, which in turn fosters better communication and a stronger healthcare partnership. If you think that membership medicine might be a good fit for you, take a moment to consider these brief questions about your current health experiences: - Can I easily obtain a same or next day appointment with my doctor? - Has my doctor worked out a list of health goals for me, and how to accomplish them? - Do I spend only a very few minutes in my doctor’s waiting room? - Is my doctor, or an on-call doctor, available 24/7? - Can my doctor greet me by name? - Is my annual physical exam thorough, and does the doctor go over the results with me, in detail? - Does my medical practice offer fitness and nutrition counseling in coordination with the doctor? - Does my doctor take their time during our appointments, without checking the clock? If you answered no to most of these questions, then membership medicine might be just the thing for you! At WellcomeMD, we make a point to prioritize your time and your health. Our approach includes features that are rarely seen in this day and age, such as same-day appointments, a “waitless” waiting room, and appointments lasting at least a half-hour or more. Other important points include: - Physician access day and night, seven days a week - “Gold standard” annual physical examinations - Fitness and nutrition counseling - Coordination of specialist care, and referrals - The doctor can go with you to see specialists - Hospital visits - Assistance with a second opinion for treatment options If you’re interested in learning more about how Wellcome MD can offer you the personalized care you deserve, visit https://wellcomemd.com/what-we-do/ *Source material:* ### WellcomeMD’s Approach to Concierge Medicine - A “waitless” waiting room - Same-day appointments - Physician access day and night, seven days a week - Half-hour appointments (or longer, as needed) - “Gold standard” annual physical examinations - Fitness and nutrition counseling - Coordination of specialist care, and referrals - The doctor can go with you to see specialists - Hospital visits - Assistance with a second opinion for treatment options ### A Checklist for Considering Concierge Care If you’re weighing the possibility of membership in a concierge practice, take a moment to answer these brief questions about your current health experiences… - Can I easily obtain a same-day appointment with my doctor? - Has my doctor worked out a list of health goals for me, and how to accomplish them? - Do I spend only a very few minutes in my doctor’s waiting room? - Is my doctor, or an on-call doctor, available 24/7? - Can my doctor greet me by name? - Is my annual physical exam thorough, and does the doctor go over the results with me, in detail? - Does my medical practice offer fitness and nutrition counseling in coordination with the doctor? - Does my doctor seem rushed during our conversations, with “one eye one the clock?” **Categories:** Blog Article, News Article **Tags:** comprehensive care, concierge medicine, optimal health, preventative care, primary care, wellness --- ### [Ageing and Options](https://wellcomemd.com/ageing-and-options/) **Published:** June 2, 2026 **Author:** WellcomeMD **Excerpt:**A powerful new study from Japan in the journal Age and Ageing reaches a surprising and welcome conclusion: healthy choices can extend and improve your life whether you're in your 40s or even your 80s.
**Content:**  Despite its excellent medical research sector, the U.S. is not the only place to look for good data that really matters to my patients here in Naples. A powerful [new study ](https://academic.oup.com/ageing/article/51/5/afac080/6572254)from Japan in the journal *Age and Ageing* reaches a surprising and welcome conclusion: **healthy choices can extend and improve your life whether you’re in your 40s or even your 80s.** I say “powerful” because this study was carefully designed, took place over a long span of time, and gathered results from tens of thousands of participants. Its findings have been republished by the American Association for the Advancement of Science, and that’s a strong endorsement. [Here’s what fixes my attention,](https://www.eurekalert.org/news-releases/952045) and perhaps yours. It reinforces, with hard data, advice I often give my patients. The study’s primary author said: “The results were very clear. A higher number of modified healthy behaviors was directly associated with great longevity for both men and women.” What’s that mean? That the biggest gains for a longer, healthier life come from cutting back on alcohol, not smoking, losing weight, and increasing sleep. **Benefits were strong even among those aged 80+, and even people with cancer, heart or kidney disease and diabetes — in each life stage from middle age onwards.** The AAAS commentary includes this: “The finding that lifestyle improvements have a positive impact on health despite chronic health conditions and older age is an empowering one…The findings of this study will contribute to the design of future healthcare settings, public health approaches, and policies that work in partnership with patients to promote healthy lifestyle choices.” **It’s more than worth asking your primary care doctor about.**  [Dr. Diana Macian](https://wellcomemd.com/naples-florida-dr-diana-macian) is board certified in Emergency Medicine and has treated a wide range of medical issues. Before joining WellcomeMD, Dr. Macian worked in the Emergency Department at Naples Community Hospital on the frontline throughout the COVID-19 pandemic. She attended medical school at the Uniformed Services University of Health Science and completed her residency at the Portsmouth Naval Medical Center. While serving throughout the Iraq and Afghanistan conflict, she developed a passion for veterans’ healthcare issues and providing outstanding medical services to those who have served our country. **Categories:** Blog Article, News Article --- ### [10 Ways to Destress for the Holidays and Beyond!](https://wellcomemd.com/10-ways-to-destress-for-the-holidays-and-beyond/) **Published:** December 14, 2021 **Author:** WellcomeMD **Excerpt:**We’ve asked WellcomeMD’s health coach, Amber Gabriel, for some easy tips on how to decrease stress in your life. “Any of these tools can be used when you need to bring yourself back to your own personal point of calm,” she recommends.
**Content:**  With the holiday season approaching, it’s more important than ever to learn a few quick tips to reduce stress. Keeping your stress level down is just as important to your overall health as eating well and exercising regularly. We’ve asked WellcomeMD’s health coach, Amber Gabriel, for some easy tips on how to decrease stress in your life. “Any of these tools can be used when you need to bring yourself back to your own personal point of calm,” she recommends. 1\. Take up an enjoyable hobby. You’ll not only get some time to focus on something that brings you joy, but if it’s a social activity you’ll have an opportunity to be with people whose company you enjoy. Even better if you allow yourself to get lost in an enjoyable activity enough that you find yourself in a state of “flow”. 2\. Get more social. Increase the time you spend around people you enjoy. Meet with friends regularly or volunteer. 3\. Get outside daily. Take up gardening, go on a walk or better yet, go on a hike. Increase your daily NEAT (non-exercise activity thermogenesis) a critical component to maintaining a healthy weight. 4\. Get a massage. Better yet, try to schedule one regularly. 5\. Meditate, pray, or quietly reflect as often as possible. 6\. Gain perspective. Step back and think about what’s stressing you out. How will today’s stressor fit into the big picture. Will it still be relevant in five years? 7\. Take a digital detox. Put your phone away for a set amount of time and limit screen time. This means no checking your email, texts, or social media. 8\. Take deep breaths. Focus especially on a long out-breath. This will immediately calm your stress response. Try box breathing: Breathe in for a count of four, hold for four, breathe out for four, and hold for four again. Repeat for at least two minutes. 9\. Practice gratitude. Keep a daily journal or write a letter to someone you appreciate. 10\. Try a mind body scan. Find a quiet place with no distractions. Set a timer for five minutes if you’d like. Sit or lie down, start at the top of your head, and slowly notice the physical sensations of your body all the way down to your toes. Observe, don’t judge. Ask yourself: What are you feeling physically? What are you feeling emotionally? What are you thinking? Amber Gabriel is a health coach at WellcomeMD’s medical concierge clinic in Charlotte, NC. Amber earned her health and wellness certification from the Institute for Integrative Nutrition. As an avid consumer of health-related podcasts, research, and books, Amber is eager to share her knowledge with others. She is passionate about helping her clients understand their unique ability to limit toxins and nourish their mind, body, and spirit along their health journey. In addition to health and wellness coaching, Amber is also a yoga instructor and personal trainer with expertise in gut health and toxin elimination. **Categories:** Blog Article, News Article **Tags:** box breathing, health coach, health trends, mindfulness, NC, stress reduction --- ### [Ozempic: A Weighty Subject](https://wellcomemd.com/ozempic-a-weighty-subject/) **Published:** July 17, 2023 **Author:** WellcomeMD **Excerpt:**You may have heard about those new weight-loss drugs originally developed for diabetics: Ozempic, Wegovy, Mounjaro, and more are on the way. These formulations all incorporate a drug called semaglutide. Semaglutide suppresses appetite by targeting parts of the brain that regulate hunger and cravings, and it prolongs the feeling of fullness after eating. The various brands of drugs that include it come with a long list of potential side-effects, some merely unpleasant, some much worse.
**Content:**  You may have heard about those new weight-loss drugs originally developed for diabetics: Ozempic, Wegovy, Mounjaro, and more are on the way. They’re so popular that there’s a shortage. One presenter joked about them during the Oscars. Originally approved for managing Type 2 diabetes, these medications began to show promise helping individuals shed excess pounds by suppressing their appetite. They’re effective for weight loss, and that’s gratifying. But your wallet will lose a lot of weight, too: as much as $15,000 a year. Most insurers do not cover this use. For these drugs to keep working, you’ll very likely have to continue taking them for life. **What is Ozempic?** Also known as Wegovy, Mounjaro, Rybelsus etc. These formulations all incorporate a drug called semaglutide. Semaglutide suppresses appetite by targeting parts of the brain that regulate hunger and cravings, and it prolongs the feeling of fullness after eating. The various brands of drugs that include it come with a long list of potential side-effects, some merely unpleasant, some much worse. The most common are gastrointestinal issues such as nausea, vomiting, diarrhea, and constipation. Some users have experienced sagging, old-looking faces, because a portion of the weight loss occurs there, rather than where it’s desired. The risks of pancreatitis, kidney failure, and medullary thyroid carcinoma are also elevated, along with gallbladder disease that can occur with fast weight loss. ## **How does Ozempic work?** One of the key benefits of Ozempic is its ability to suppress appetite. It works by activating the glucagon-like peptide-1 receptor, which helps regulate hunger and satiety signals in the brain. By reducing feelings of hunger, Ozempic can contribute to decreased calorie intake and weight loss. Ozempic is prescribed for managing Type 2 diabetes. By improving insulin sensitivity and reducing glucose production in the liver, Ozempic helps individuals with diabetes achieve better blood sugar control while experiencing weight loss. Hemoglobin A1C is a marker of long-term blood sugar control. Ozempic has shown efficacy in lowering hemoglobin A1C levels, indicating improved diabetes management. This dual benefit of blood sugar control and weight loss makes Ozempic an attractive option for individuals with type 2 diabetes who struggle with excess weight. Clinical trials demonstrated that Ozempic can lead to significant weight loss **when used alongside lifestyle modifications.** Participants who received Ozempic injections experienced greater weight reduction compared to those who received a placebo. This weight loss effect is attributed to the medication’s impact on appetite control and improved metabolic function. It’s important to note, only Wegovy is FDA-approved for weight loss so far, and then only for obese patients. The other drugs are being prescribed for weight loss, too, but off-label. If you or a loved one are considering this treatment it’s important to speak with your doctor to discuss the benefits and risks of semiglutide drugs to find out if one is right for you and to have the drug administered by a healthcare professional to determine suitability, evaluate individual risks, and monitor progress throughout your weight loss journey. ## **Side effects of Ozempic** 1. **Nausea:** Nausea is a common side effect reported by individuals using Ozempic. While it typically subsides over time, it can be initially bothersome for some users. Adjusting the dosage or administering the medication before bedtime may help minimize this side effect. 2. **Diarrhea:** Some individuals may experience diarrhea as a side effect of Ozempic. Like nausea, this side effect often improves over time. Maintaining proper hydration and consuming a balanced diet can help manage gastrointestinal symptoms. 3. **Constipation:** Constipation and abdominal pain have also been reported while using Ozempic. While constipation is a less common side effect, it can last longer than the other gastrointestinal side effects. In one trail, people taking a high does experienced constipation for nearly a month, compared to only a few days of nausea, vomiting or diarrhea. ## **Extreme side effects of Ozempic** 1. **Thyroid Tumors:** There have been reports of thyroid tumors in animal studies. Although the risk in humans is still being evaluated, individuals with a history of medullary thyroid carcinoma (MTC) or those with a family history of MTC should exercise caution and consult with their healthcare provider before considering Ozempic. 2. **Pancreatitis:** Another extreme side effect associated with Ozempic is pancreatitis. This condition involves inflammation of the pancreas and requires immediate medical attention. Individuals with a history of pancreatitis should avoid using Ozempic. 3. **Changes in Vision:** In rare cases, individuals using Ozempic may experience changes in vision. If any visual disturbances occur, it is crucial to seek medical attention promptly. 4. **Hyperglycemia:** While Ozempic primarily helps lower blood sugar levels, some individuals have reported isolated hyperglycemia (high blood sugar). Regular monitoring of blood sugar levels is recommended to ensure optimal control. ## **Considerations and Restrictions for using Ozempic:** 1. **Medical History:** Individuals with a history of kidney problems, medullary thyroid carcinoma (MTC), pancreatitis, and diabetic retinopathy avoid using Ozempic. 2. **BMI:** Individuals with a body mass index (BMI) lower than 27 may not be suitable candidates for Ozempic as a weight loss option. Participants for this injection should be those in the overweight/obese ranges of BMI which are 27+. The threshold of 27 as a minimum BMI requirement for Ozempic usage as a weight loss aid is based on several factors. Studies and clinical trials that evaluated the efficacy and safety of Ozempic specifically targeted individuals with higher BMI values. These trials focused on individuals who were overweight or obese, as they are more likely to experience weight-related health issues and have a greater need for weight loss interventions. **Individuals with a lower BMI may not experience the same degree of weight loss or metabolic improvements from Ozempic as those with higher BMIs. Moreover, the potential benefits of Ozempic may be outweighed by the risks and potential side effects for individuals with a lower BMI.** 3. **Muscle Mass:** Men with a lower. muscle mass should refrain from this injection, the minimum for each age for men is 40’s-23.5, 50’s-24.9, 60’s-25.6, and 70’s- 25.2. The minimum for women is 40’s-27.4, 50’s- 30, 60’s-30.8, and 70’s- 30. Ozempic may also lower your overall muscle mass so ask your doctor if it is right for you before taking it. 4. **Pregnancy:** Those who are pregnant, plan on becoming pregnant, or breastfeeding should not take Ozempic, due to the side effects it could have on their baby. **Categories:** Blog Article, News Article --- ### [Separating fact from hype when it comes to gut health](https://wellcomemd.com/separating-fact-from-hype/) **Published:** March 21, 2022 **Author:** WellcomeMD **Excerpt:**Physicians need copious amounts of scientific evidence before adopting new treatments, and they need to disregard the buzz of promotion. The fairly recent focus on "gut health," despite that unlovely label, has earned its attention. But there's more to consider.
**Content:**  **Dr. Melissa MacVenn of WellcomeMD Naples** Published in Napes Daily News – March 20, 2022 \[Excerpt\] Physicians need copious amounts of scientific evidence before adopting new treatments, and they need to disregard the buzz of promotion. The fairly recent focus on “gut health,” despite that unlovely label, has earned its attention. But there’s more to consider. Keep in mind that the personal health field attracts hype like a magnet pulls in iron filings. A [*British Medical Journal* study (opens in a new tab)](https://pubmed.ncbi.nlm.nih.gov/34326057/) of more than 800 news articles about gut health and probiotics found lots of celebration, but very little discussion of the limits of our knowledge. Critical context – such as, what treatments do not work? – was especially rare. But gut health may offer help for some conditions, of a kind previously dismissed by traditional medicine. The mix of thousands of different species of bacteria, viruses and other “microbiota” along your intestinal tract can be an important regulator of inflammation throughout the body. A [recent overview (opens in a new tab)](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682904/) of research in the science journal Nutrients concludes that the health of this complex gut ecosystem has implications “for various conditions including obesity, diabetes, irritable bowel syndrome, inflammatory bowel disease, depression and cardiovascular disease.” Wait…depression? Not so well-researched is that surprising link between gut health and psychological balance that anyone who has experienced stress-connected stomach problems can likely testify to. [Click here to read the full article.](https://www.naplesnews.com/story/sponsor-story/wellcomemd/2022/03/21/separating-fact-hype-when-comes-gut-health/7067469001/)  Dr. MacVenn is a physician at WellcomeMD’s medical concierge clinic in Naples, Florida. She has been practicing as a supervising physician in a Naples medical clinic for the past four years, often for mature patients with complex medical conditions that require acute attention. Dr. MacVenn’s mission is to provide personal and proactive care for members. She understands that creating an effective wellness plan is a team effort, and helping members optimize their health requires face-to-face conversations and trust. **Categories:** Blog Article, News Article **Tags:** Dr. Melissa MacVenn, Fermented Foods, Gut health, Naples Florida --- ### [Only for the Affluent? What Do Concierge Patients Really Pay For?](https://wellcomemd.com/what-concierge-patients-really-pay-for/) **Published:** October 3, 2018 **Author:** WellcomeMD **Excerpt:**When they first appeared more than a decade ago, concierge practices had the reputation of being only of interest to the wealthy. However, that reputation is fading as concierge medicine becomes more familiar in our society. In fact, concierge practices enroll truck drivers, school teachers, sales personnel as well as those with higher incomes — a broad range of vocations and income levels.
**Content:**  When they first appeared more than a decade ago, concierge practices had the reputation of being only of interest to the wealthy. That may have been because a handful of concierge practices charged extremely high fees. And, too, the concept of paying any kind of fee for physician access was unfamiliar. Most concierge practice fees are far less than that, however, and the unfamiliarity is fading. The”wealthy-only” rumor should fade away, too. In fact, concierge practices enroll truck drivers, school teachers, sales personnel as well as those with higher incomes — a broad range of vocations and income levels. Some people almost never visit the doctor, and would not consider a membership medical practice a priority investment. For many others, though, there are solid reasons to place a high value on health care: age, medical issues, or just a wholesome concern for preventive care —the very best kind of medical insurance. For many of us, too – especially busy professionals, parents, or people with pressing work of other kind — not having to wait for an appointment, and not killing time in waiting rooms and examining rooms, is keenly important. Concierge practices value your time as well as the doctor’s. **Categories:** Blog Article, News Article **Tags:** concierge medicine, doctor, membership medicine, perspectives, price --- ### [Cold Exposure](https://wellcomemd.com/cold-exposure/) **Published:** October 23, 2025 **Author:** WellcomeMD **Excerpt:**Cold exposure, whether in the form of a brisk shower or a plunge into an icy bath, does far more than just wake you up. It triggers a powerful chain reaction in the body and mind that can enhance mental clarity, increase motivation, reduce stress, and even improve mood for hours after the fact.
**Content:** **Cold Showers, Hot Brain: How Cold Exposure Rewires Your Mind for Focus, Resilience, and Motivation** It sounds too simple to be true: stepping into a cold shower for a few minutes each morning could completely reshape your brain. But science is revealing exactly that. Cold exposure, whether in the form of a brisk shower or a plunge into an icy bath, does far more than just wake you up. It triggers a powerful chain reaction in the body and mind that can enhance mental clarity, increase motivation, reduce stress, and even improve mood for hours after the fact. **The Brain on Cold: A Dopamine Power Surge** One of the most fascinating discoveries about cold exposure is its effect on dopamine, a neurotransmitter deeply involved in motivation, attention, pleasure, and drive. Studies show that even just 2 to 3 minutes of cold-water exposure can cause dopamine levels to surge by up to 250%, creating a lasting sense of well-being and alertness. To put that in perspective, this is a comparable dopamine boost to what some antidepressants aim to achieve but without the side effects or long wait times. What’s more, this elevation doesn’t crash like caffeine or sugar. Instead, it provides a steady, sustainable mental lift that can last for several hours. **Focus and Stress Resilience—Rewired by Cold** Cold water doesn’t just energize the body; it literally rewires the brain. When your body is exposed to cold, it activates parts of the brain associated with executive function, stress regulation, and focus especially the prefrontal cortex. Over time, this repeated exposure acts like a mental workout, training the brain to respond more calmly and effectively to stress. This phenomenon is known as hormesis, a beneficial adaptive response to small amounts of stress. Just as lifting weights breaks down muscle tissue to make it stronger, brief cold exposure challenges your nervous system, which then becomes more resilient and better regulated. This is why regular cold showers are associated with: - Improved mood and decreased anxiety - Greater stress tolerance - Fewer symptoms of depression - Sharper cognitive performance and decision-making **Why High Performers Swear by Cold Exposure** It’s not just biohackers and wellness influencers who are embracing the cold. Athletes, CEOs, military personnel, and mental health professionals are integrating cold exposure into their routines to unlock peak performance. NFL teams and Olympic athletes use cold immersion to recover faster, enhance focus, and improve mental grit. Tech entrepreneurs use cold showers to start the day energized and clear-headed. Even therapists are beginning to incorporate cold exposure as a complementary tool for managing depression and anxiety. Why? Because cold exposure is simple, inexpensive, and immediately effective, a powerful trifecta in today’s overstimulated, fast-paced world. **How to Get Started (Without Freezing Your Motivation)** You don’t need a fancy ice bath or a cryotherapy chamber to get the benefits of cold exposure. All you need is a shower and the willpower to turn the handle to cold. Here’s a beginner protocol: 1. Start Small: Begin with 30 seconds of cold water at the end of your regular warm shower. 2. Breathe Through It: Focus on steady, slow breathing to calm your nervous system and reduce the initial shock. 3. Gradually Increase Time: Work your way up to 2–3 minutes over several days or weeks. 4. Be Consistent: Aim for at least 3–5 cold showers per week to see lasting results. Morning is ideal, as cold exposure also increases alertness and helps set your circadian rhythm for the day ahead. **The Risks & When to Be Careful** Cold plunging isn’t for everyone, and there are times when it can **disrupt** rather than support health: **1. Fertility & menstrual cycle** - During the **luteal phase** (the 2 weeks after ovulation), your core temperature is slightly higher; intense cold exposure can **stress the body** and potentially **delay ovulation or menstruation** in sensitive individuals. - If you’re actively trying to conceive or working on hormone balance, keep plunges **short (30–60 seconds)** and **avoid extreme cold** during your luteal phase. **2. Thyroid or adrenal fatigue** - Women with **low thyroid function or adrenal exhaustion** may find cold plunges **too stressful** at first. - Start with **contrast therapy** (warm-cold alternation) or **cool showers** instead. **3. Raynaud’s or circulatory issues** - Cold can worsen **Raynaud’s syndrome** or other circulation problems. - Avoid full plunges if you experience numbness or tingling in fingers/toes. **4. Overuse** - More is *not* better. Daily plunging or staying in too long can **raise stress hormones** and impair recovery. **Special Notes for Fertility & Hormone Health** An ideal routine for most women would be exposure to water temperature between 50–59°F (10–15°C), for only one to three minutes max. Keep the frequency to no more than two to four times per week. The best time of day is still going to be in the morning or after a workout, not right before bed. It’s recommended to go gentler or avoid prolonged plunges during ovulation and luteal phases of your cycle. And make sure to warm up fully afterwards by incorporating, dry brushing, some light movement, or herbal tea after your cold temperature exposure. In a world filled with expensive self-help programs and complex bio-hacks, cold exposure stands out as a no-cost, high-reward practice. It’s a daily reminder that leaning into discomfort, even briefly, can build resilience, improve mood, and strengthen the mind. Small daily challenges can unlock extraordinary mental power. Cold exposure isn’t just about enduring discomfort, it’s about training your brain to stay calm, focused, and driven in the face of any stress life throws at you. So tomorrow morning, don’t just hit snooze. Hit the cold tap. Your brain will thank you. [**Tracy Farrell, IIN, FDNP**](https://wellcomemd.com/mooresville-north-carolina-tracy-farrell?__hstc=21858660.5c4e7e29703e1b405c77c53d988e96e7.1711558332184.1746553210314.1746557169671.163&__hssc=21858660.2.1746557169671&__hsfp=481258620) Tracy Farrell is an expert in gut health, thyroid, and endocrine issues. She has more than 20 years of experience in healthcare starting on the administrative side and then as a Functional Diagnostic Nutrition Practitioner and Integrative Health Coach for the last five years at Natural Endocrine Solutions. She has certifications in Small Intestine Bacterial and Fungal Overgrowth (SIBO & SIFO) and has coordinated wellness programs for clients with autoimmune disorders and thyroid issues such as Hashimoto’s and Graves’ disease. Most recently she received a Bone Density Certification from Functional Diagnostic Nutrition.  **Categories:** Blog Article, News Article --- ### [How WellcomeMD helps ease the primary care crisis](https://wellcomemd.com/primary-care-crisis/) **Published:** October 11, 2023 **Author:** WellcomeMD **Excerpt:**Americans have fewer and fewer family medicine or internal medicine doctors to turn to, and the problem is accelerating. WellcomeMD, as a membership-based medical practice, has a special contribution to make, by offering those who have a strong interest in their health an alternative: patient-focused rather than production-focused medicine, made possible by a radically smaller group of patients per doctor.
**Content:**  An anguished [opinion piece](https://www.washingtonpost.com/opinions/2023/09/05/lack-primary-care-tipping-point/) by a healthcare policy expert recently appeared in *The Washington Post.* It was headlined, “The shrinking number of primary-care physicians is reaching a tipping point,” and the author told of panicked friends who call her because they cannot find a physician. It was the latest voice in a rising chorus of commentators that was first heard 20 years ago. Americans have fewer and fewer family medicine or internal medicine doctors to turn to, and the problem is accelerating. More of us are doing without needed medical attention, or are relying on urgent care clinics, she writes, adding that **“**Rapid-fire visits with a rotating cast of doctors, nurses or physician assistants might be fine for a sprained ankle or strep throat. But they will not replace a physician who tells you to get preventive tests and keeps tabs on your blood pressure and cholesterol. The doctor who knows your health history — and has the time to figure out whether the pain in your shoulder is from your basketball game, an aneurysm or a clogged artery in your heart.” American physicians, including new medical students, have been turning away from primary care practice in large numbers. The ones who remain must spend, on average, far less time with each patient in order to keep up, and of course appointments are often far down the calendar, if they’re available at all. A book titled [*Patients in Peril: The Demise of Primary Care in America* (opens in a new tab)](https://amzn.to/3OT0S7H "https://amzn.to/3OT0S7H") notes that “The last 100 years have seen an astonishing drop in the percentage of American physicians who practiced primary care. In the early 1930s, 87% of private practice physicians were in general care; by the early 1960s, this percentage had [dropped to 50% (opens in a new tab)](https://nap.nationalacademies.org/catalog/5152/primary-care-americas-health-in-a-new-era "https://nap.nationalacademies.org/catalog/5152/primary-care-americas-health-in-a-new-era"). Starting in 1960, increases in specialists began to outpace [increases in primary care (opens in a new tab)](https://pubmed.ncbi.nlm.nih.gov/17436988/ "https://pubmed.ncbi.nlm.nih.gov/17436988/").” The figure now: only 25 percent of doctors practice primary care. WellcomeMD, as a membership-based medical practice, has a special contribution to make, by offering those who have a strong interest in their health an alternative: patient-focused rather than production-focused medicine, made possible by a radically smaller group of patients per doctor. Our physicians and patients have opted for this kind of practice because it offers them, and their doctor, a relationship that leads to better diagnostics, more effective preventive medicine, and prescribed lifestyle adaptations, as well as pharmaceuticals that are tailored to the individual. A reasonable objection, however, is that this kind of healthcare is costly, and indeed there is an annual fee for WellcomeMD’s primary care. But an appropriate question is, “Compared to what?” At our clinics, the membership fee is not much more than the annual cost of keeping a couple of dogs, and a good bit less than Americans spend on entertainment, on average. We number among our patients truck drivers, schoolteachers, tradespeople and university faculty, as well as more affluent folks. The larger context, all too familiar, is that the disappearance of primary care doctors is just one of the ills of our current healthcare system. A recent report by the non-profit Commonwealth Fund notes that: - Health care spending is far higher in the United States than in other high-income countries, yet we’re the only country that doesn’t have universal health coverage. - Americans see physicians less often than people in most other countries and have among the lowest rate of any kind of practicing physicians, of hospital beds per 1,000 population. - The U.S. has the highest rate of people with multiple chronic conditions and an obesity rate nearly twice the average among the 37 democracies with market-based economies that make up the OECD. While we wait for those national challenges to be addressed, individuals and families face, day in and day out, narrowing choices about how best to care for ourselves, how much of our personal resources to direct toward maintaining our health, and hiw to achieve even better health. At WellcomeMD, our mission continues to be: “…to provide comprehensive, preventative, and proactive care for all of our members. Our physicians and their teams are committed to not only improving patients’ outcomes, but also improving their quality of life.” **Categories:** Blog Article, News Article **Tags:** concierge medicine, preventative care, primary care --- ### [WellcomeMD Founder and CEO Linda Nash Named a YWCA Outstanding Women Awards Recipient](https://wellcomemd.com/2021-6-23-wellcomemd-founder-and-ceo-linda-nash-named-a-ywca-outstanding-women-awards-recipient/) **Published:** June 23, 2021 **Author:** WellcomeMD **Excerpt:**June 18, 2021 – Richmond, VA – WellcomeMD Founder and CEO, Linda Nash, has been named a recipient of the Richmond YWCA Outstanding Women Awards for 2021. This honor recognizes women in the Greater Richmond area who have made significant contributions to our community through their exceptional leadership, sustained dedication, and inspiring achievements.
**Content:** *June 18, 2021 – Richmond, VA* – WellcomeMD Founder and CEO, Linda Nash, has been named a recipient of the Richmond YWCA Outstanding Women Awards for 2021. This honor recognizes women in the Greater Richmond area who have made significant contributions to our community through their exceptional leadership, sustained dedication, and inspiring achievements. [Nine dynamic leaders](https://ywcarichmond.org/2021-honorees/) are being recognized across the following categories: Arts & Culture, Business, Education, Health & Science, Human Relations & Faith in Action, Law & Government, Marketing & Media, Nonprofit Leadership, and Volunteerism. Nash is being recognized in the Business category.  The Richmond YWCA will host an awards luncheon to celebrate the honorees on Sept. 24 at the Richmond Marriott for their contributions to the community. For tickets and event information, click [here](https://ywcarichmond.org/owa/). Read more about the honorees and the YWCA Outstanding Women Awards in the [Richmond Times-Dispatch](https://richmond.com/news/local/building-resilience-providing-opportunities-ywca-honors-womens-leadership/article_939ce8a5-10c1-5b22-9be1-ec6832a506d7.html). **Categories:** Blog Article, News Article **Tags:** leadership, linda nash, Women Leaders, YWCA --- ### [Pain Pills: The Cautious Approach](https://wellcomemd.com/pain-pills-the-cautious-approach/) **Published:** March 19, 2017 **Author:** WellcomeMD **Excerpt:**Alleviating physical pain is part of the medical record extending back 5,000 years to ancient Egypt. But with the recent development of the powerful synthetic drugs called opioids -- oxycontin, hydrocodone or fentanyl, for example -- pain relief has moved quickly onto promising but hazardous terrain.
**Content:**  Alleviating physical pain is part of the medical record extending back 5,000 years to ancient Egypt. But with the recent development of the powerful synthetic drugs called opioids — oxycontin, hydrocodone or fentanyl, for example — pain relief has moved quickly onto promising but hazardous terrain. **The Cook County Medical Examiner’s Office reported 609 opioid-related overdose deaths in 2015**, the most recent year tallied. A special local task force has investigated the epidemic, and Chicago is pursuing multi-million-dollar litigation against major pharmaceutical companies for allegedly misrepresenting these drugs and their potential for addiction. The desire by both doctors and patients to manage pain is completely understandable. But if you’re considering such drugs, be sure to develop a careful, close and patient relationship with your doctor, with consistent monitoring and consultation. **Their use should never be considered “routine.”** At my membership medical practice, we discuss the pros, cons and the alternatives to opioids if pain is chronic. And we draft a formal agreement with definite goals: limited use, only in specific situations, and a schedule for early cessation. We work together to redirect the psychological component of pain, and to strengthen the parts of the body that can help the healing process. Our members have no-delay, no-rush office visits and quick access to the doctor via cell phone and email. They also have the advantage of a very thorough, 2.5-hour annual physical exam, which includes testing and consultation with a dietitian and a professional physical trainer. (Call WellcomeMD at 708-455-2094 for a free consultation and a tour of the practice, [or visit us at WellcomeMD.com](https://wellcomemd.com)). Patients who are experiencing pain sometimes ask me about marijuana — medical cannabis. Anecdotal evidence about this use is growing, but solid data is scarce because federal anti-cannabis laws make clinical trials very difficult to arrange. Doctors in Illinois do not prescribe medical cannabis for pain, or anything else. Our role, instead, is to confirm that a patient suffers from one of about [forty medical conditions (opens in a new tab)](http://www.dph.illinois.gov/topics-services/prevention-wellness/medical-cannabis/debilitating-conditions) that qualify them for a Medical Cannabis Card. These include cancer, glaucoma, HIV/AIDS, rheumatoid arthritis, Parkinson’s, and Alzheimer’s. New ones will probably be added to the list soon, but generalized pain — say, from a backache, or after surgery — does not currently qualify. Patients must [apply online (opens in a new tab)](http://www.dph.illinois.gov/topics-services/prevention-wellness/medical-cannabis/debilitating-conditions), and be under the care of a physician. Once the state approves the application, a card allows the patient access to purchase cannabis from a private dispensary. One new study in Michigan found that **medical cannabis use for pain reduced opioid dependence by two-thirds,** and many patients reported fewer side-effects and improved quality of life. “More research is needed to validate this finding,” the study reported, as studies often do. Pain, of course, continues. So, let’s hope the necessary research, however it turns out, moves ahead quickly. **Categories:** Blog Article, News Article **Tags:** medical cannabis, opioids, pain killers, perspectives --- ### [To statin or not to statin -- is that the question?](https://wellcomemd.com/to-statin-or-not-to-statin/) **Published:** February 14, 2022 **Author:** WellcomeMD **Excerpt:**While statins are a critical medication for many, they are far from the whole picture.
**Content:**  **Dr. Melissa MacVenn of WellcomeMD Naples** Published in Napes Daily News – February 10, 2022 \[Excerpt\] When I start to talk with a patient about optimizing heart health, the conversation will often turn to statin medications, which are prescribed to fight artery-damaging cholesterol. It can seem like we’re assembling a jigsaw puzzle with lots of unique pieces to consider. Finding the right place for each can take extra time and careful thought. February is American Heart Health month. That’s a good reason to focus on statins — this powerful yet controversial class of medications. There are several brands of them, each with subtle differences in action and side effects — Lipitor, Zocor, Pravachol, etc. — and tens of millions of people take them. I often counsel patients who have concerns that statin medications are over-prescribed. Those concerns do have some foundation. **Risks, benefits, evidence** A recent study in the Annals of Internal Medicine found that [half of those who take statins (opens in a new tab)](https://www.npr.org/sections/health-shots/2018/12/03/672990317/before-starting-a-statin-talk-it-over-with-your-doctor) have too low a risk of cardiovascular disease to get much protection from them, and the side effects of the statin may outweigh the benefit. But many other studies have concluded that the side effects are negligible, especially when weighed against the effectiveness of statins in preventing heart attacks and strokes in those at risk. One line of research [published in the Journal of the American Medical Association (opens in a new tab)](https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2779763#247767165) even concludes that given the prevalence of heart disease and the drugs’ effectiveness, statins are heavily under-prescribed. Evidence-based research is extremely important for broad-scale public policy. **But for individual patients who need to work out a plan for their heart health, that’s the wrong puzzle.** My practice uses evidence medicine as a guideline, but I also listen to my patient’s individual medical history and future goals in creating the best plan to treat their cholesterol concerns. **A different health focus** The planning process takes time, some patience, a strong relationship with your doctor and a sense of the alternatives available to solve the heart health puzzle. The options go well beyond just “statin or no statin.” I also focus on how lifestyle changes can significantly reduce cholesterol, and therefore may limit the need for statin medication. [Click here to read the full article. ](https://www.naplesnews.com/story/sponsor-story/wellcomemd/2022/02/10/naples-doctor-takes-heart-disease-intelligent-approach/6702792001/)  Dr. MacVenn is a physician at WellcomeMD’s medical concierge clinic in Naples, Florida. She has been practicing as a supervising physician in a Naples medical clinic for the past four years, often for mature patients with complex medical conditions that require acute attention. Dr. MacVenn’s mission is to provide personal and proactive care for members. She understands that creating an effective wellness plan is a team effort, and helping members optimize their health requires face-to-face conversations and trust. **Categories:** Blog Article, News Article **Tags:** health news, heart health, news article, statins --- ### [WellcomeMD Founder and CEO Linda Nash Honored with Virginia Business Women in Leadership Award](https://wellcomemd.com/linda-nash-honored-virginia-business/) **Published:** July 13, 2021 **Author:** WellcomeMD **Excerpt:**June 30, 2021 - WellcomeMD CEO and Founder Linda Nash has been named a recipient of the inaugural Virginia Business Women in Leadership Awards. Nash’s impressive business background and leadership journey landed her among this inaugural cohort of 30 female business owners, CEOs, chief operating officers and C-suite-level executives.
**Content:** ## Shattering the glass ceiling ### 30 women leaders who stand out in Virginia’s corporate world PUBLISHED JUNE 30, 2021 BY KAREN NEWTON / M.J. MCATEER | *Virginia Business* The COVID-19 pandemic has been unusually difficult for professional women, especially those with young children or other responsibilities, such as caring for older family members. Many had to leave work entirely or put pursuing their career goals on the back burner during the past year while handling personal duties at home. The pandemic’s future impact on women’s progress in leadership at work is yet unknown, as well as how it will affect the national effort to close the gender pay gap — particularly for Black and Latino women, who earn an average of 62 cents and 54 cents, respectively, for every dollar earned by white men, according to U.S. Census data. With such an unusual year as our backdrop, Virginia Business introduces our inaugural Virginia Business Women in Leadership Awards, spotlighting a cohort of 30 executives who have excelled in their careers and are paving the way for other women to follow in their footsteps. More than 200 women business leaders were nominated this year, making it a challenge to narrow down the list to our 30 honorees. Decisions were made by Virginia Business’ editor and publishers. The women selected had to be based in Virginia and hold significant C-suite or equivalent leadership positions at for-profit businesses. Those under consideration included business owners, CEOs, chief operating officers and other C-suite-level executives. We divided nominees into those working for small businesses ($20 million or less in annual revenues) and large businesses (more than $20 million in annual revenues). In making our decisions, we also considered nominees’ overall career accomplishments, community engagement and the role the leader has played in mentoring women and girls. We congratulate our stellar first group of winners and look forward to honoring more women executives in future editions of the Virginia Business Women in Leadership awards. --- *The below has been excerpted from the original Virginia Business article to highlight our founder and CEO, Linda Nash. For the full article and to read about all 30 honorees, please* [*click here*](https://www.virginiabusiness.com/article/shattering-the-glass-ceiling/)*.* ## **SMALL BUSINESS** **LINDA NASH Founder and CEO, WellcomeMD,** *Richmond* Linda Nash comes from an entrepreneurial family and has done her part to uphold that tradition by founding four businesses — “so far,” she adds. The trick, she explains, “is finding a need and filling it.” In 2016, Nash founded WellcomeMD, a concierge medicine service in which doctors carry only 10% of the caseload of a regular practice, because she saw a need for more personalized health care. The patient-membership service model allows doctors “to drill down into the options to help people live their best lives,” Nash says. In addition to its operation in Richmond, WellcomeMD has two North Carolina locations and an office in Naples, Florida. In the past three years, its patient membership has grown at a rate of 325% annually. She also heads Linda Nash Ventures, which helps startup businesses grow and thrive, and Nash has served on the boards of many nonprofits, including the Ellen Shaw de Paredes Breast Cancer Foundation, the United Way of Greater Richmond and the Powell Economic Education Foundation. She was a finalist for the Wells Fargo Women in STEM award in 2019 and has been named the Most Influential Woman in Concierge Medicine by Concierge Medicine Today. Nash believes good leaders have to be “somewhat vulnerable. You need to admit mistakes and show you’re human,” she says. But she also believes in confronting issues and “having hard conversations. Avoiding conflict causes conflict.” --- **Congratulations to Linda Nash and the full cohort of deserving women leaders!** **Categories:** Blog Article, News Article **Tags:** Leadership Award, linda nash, Virginia Business, wellcomemd, Women Leaders --- ### [Conversation with Dr. Neal Carl - Helping Patients Age Optimally](https://wellcomemd.com/conversation-with-dr-neal-carl/) **Published:** August 31, 2018 **Author:** WellcomeMD **Excerpt:**WellcomeMD Richmond’s Dr. Neal Carl discusses his background in optimal aging and the experiences that pushed him towards functional medicine.
**Content:**  Three years ago, after more than twenty years of practicing medicine in Richmond, Dr. Neal Carl went back to school. His goal? Certification in Anti-Aging Medicine, or as he likes to call it, “Optimal Aging Medicine.” In this unique approach, the goal “is not just to have great longevity, but to have incredible quality of life while we’re still here.” At Dr. Carl’s previous practice, he considered himself to be a good doctor, able to address his patients’ concerns and get their numbers to healthy levels. Still, something felt off. For example, when he successfully balanced his patients’ cholesterol or glucose levels, they weren’t always satisfied. Even though everything looked good on paper, the patients just didn’t feel like themselves. Dr. Carl recalls, “Patients would come back to me twenty, twenty-five percent of the time and say, ‘You know, Doc, I know my numbers are great, I know my labs are great, but the truth of the matter is I just don’t feel well. I don’t have any energy. I don’t focus. I don’t concentrate like I used to. My stomach’s bothering me. This just isn’t working.’” At the time, Dr. Carl didn’t know how to address these concerns, and he got frustrated. He knew there had to be more to medicine, something that would allow him to treat the whole patient and not just the numbers. His search for answers brought him to Optimal Aging Medicine, in which he is now board-certified. He says, “Part of that education was about learning about gut health, hormone balance, taking deeper dives into advanced cardiac labs.” With this new knowledge, Dr. Carl returned to Richmond and immediately noticed a change in how he was able to treat patients. “Beyond traditional medicine and beyond just treating the lab, I was able to actually treat the patient as a whole,” he explains, “And it’s made a world of difference in these patients’ lives.” He concludes, “You know, it’s not just about longevity. It really is about quality of life. And the science is out there now. The labs are there, the science is there, the technology’s there. We have these tools at our fingertips now, and when used correctly, we really can help people.” **Categories:** Blog Article, News Article **Tags:** Dr. Carl, dr. Neal carl, functional medicine, interview, optimal aging, perspectives --- ### [What is Concierge Medicine? A New Approach to Healthcare](https://wellcomemd.com/what-is-concierge-medicine/) **Published:** June 11, 2018 **Author:** WellcomeMD **Excerpt:**You may have heard of "membership medicine," "retainer medicine," or a "concierge medical practice" in the news or from friends, and wondered about it. Unlike many aspects of medical care, this subject is not at all complex. This increasingly popular form of primary care — family care — works. And, if it is available in your community, why you might consider it as an option.
**Content:**  You may have heard of “membership medicine,” “retainer medicine,” or a “concierge medical practice” in the news or from friends, and wondered about it. Unlike many aspects of medical care, this subject is not at all complex. This increasingly popular form of primary care — family care — works. And, if it is available in your community, you might consider it as an option. Concierge medicine is a way of re-organizing how your family doctor’s office works in order to provide more attentive, more personalized care for patients. **The principal problem for most doctors in recent years is that they have increasing numbers of patients to see but less time to take care of each of them — and that problem is growing.** The goal of concierge medicine is to re-establish the kind of personal relationship with your primary care physician that once prevailed in American communities, while taking optimal advantage of the many advances in treatment and technology that have been made since then. You become a member of a concierge practice by enrolling with the doctor of your choice and paying a monthly fee, which can range up to $500 per person. This membership fee is a departure from the way mainstream practices are organized, of course. But the fee allows a concierge doctor to see a much smaller number of patients. It provides more of that precious ingredient of quality care: the doctor’s time with you, and knowledge of your health history. Your concierge practice should make it possible for you to be in much closer touch with the doctor, via email and even by cellphone in case of an emergency. You are billed for each visit, just as in a regular practice. Your health insurer will cover the medical cost, and you will co-pay as you are accustomed to doing. To learn more about how concierge medicine differs from traditional medical care, visit: [https://wellcomemd.com/what-we-do/ (opens in a new tab)](https://wellcomemd.com/what-we-do/) **Categories:** Blog Article, News Article **Tags:** concierge medicine, informational, membership medicine, wellcomemd --- ### [WellcomeMD Founder, Linda Nash, Featured in Richmond Times-Dispatch](https://wellcomemd.com/linda-nash-featured-in-richmond-times-dispatch/) **Published:** October 5, 2020 **Author:** WellcomeMD **Excerpt:**By JOHN REID BLACKWELL, Richmond Times-Dispatch - Oct. 2, 2020
In more than 30 years as an entrepreneur, Linda Nash has started, built and sold several businesses. Among the lessons Nash said she has learned is to never be afraid to seek help when it comes to managing a business.
**Content:**  ## **Serial entrepreneur Linda Nash offers advice on starting, growing and managing businesses** **By JOHN REID BLACKWELL, Richmond Times-Dispatch – Oct. 2, 2020** \[Excerpt\] In more than 30 years as an entrepreneur, Linda Nash has started, built and sold several businesses. Among the lessons Nash said she has learned is to never be afraid to seek help when it comes to managing a business. “I think asking for help is one of the most important things an entrepreneur can learn,” Nash told other Richmond-area entrepreneurs during an online meeting last week hosted by Lighthouse Labs, a local organization that provides mentoring to startup businesses. “Most people want to help you, and they will go out of their way to help you,” Nash said. “Knowing how — strategically — to pull people in to help you is a key to being successful.” **Categories:** Blog Article, News Article **Tags:** business, concierge medicine, entrepreneur, health care, linda nash, news, Richmond times-dispatch --- ### [Medical Cannabis: How Does it Work?](https://wellcomemd.com/medical-cannabis/) **Published:** October 4, 2016 **Author:** WellcomeMD **Excerpt:**Marijuana - when is it useful, what's the downside? Maybe you're like a lot of Americans and have never used it, recreationally or medically. Or perhaps you have. Either way, our social standards about this controversial drug are shifting. It's legally available for medicinal use, here and now.
**Content:**  Marijuana — when is it useful, what’s the downside? Maybe you’re like a lot of Americans and have never used it, recreationally or medically. Or perhaps you have. Either way, our social standards about this controversial drug are shifting. It’s legally available for medicinal use, here and now. There is very strong evidence that medical cannabis can help with certain chronic conditions and provide relief for many people with chronic pain. There is also a fairly long list of unwelcome side-effects. If you are considering this drug, let’s agree that it’s worthwhile to review, with your family doctor, marijuana’s clinically validated medical uses, and the cautionary findings. About two dozen common conditions now qualify in Illinois for the Medical Cannabis Card. They include cancer, glaucoma, HIV/AIDS, rheumatoid arthritis, Parkinson’s, and Alzheimer’s. New ones will be added to the list soon. Patients must apply online, and be under the care of a physician who will confirm that they qualify. The hundreds of products sold for medicinal cannabis contain varying amounts of the two main active components that work on the body. How a person absorbs and metabolizes those chemicals is highly variable, so the proportions are important. A cannabis dispensary’s staff helps decide which product is the most appropriate for the patient’s condition. But no certification training or medical education is required of them. My advice is to ask them directly how much knowledge they have of specific products and what background training they were given. And, of course, consult with your family doctor before making these decisions. Cannabis impairs motor skills. At this time there is no legal limit for blood content, though, so consumers must behave in a fully responsible manner when deciding whether to work or drive. One medical researcher recently wrote: “Further investigation into this exciting field promises to shed insights into the mechanisms of health and disease and provide new therapeutic options.” As for me, I believe the medicinal use of cannabis is here to stay, but my patients need to exercise care and be fully informed. At my membership medical practice, we discuss these pros and cons as needed, including what we know about interactions with other drugs, and the research on potential side-effects. Members have no-delay, no-rush office visits and quick access to the doctor via cell phone and email. They also have the advantage of a very thorough, 2.5-hour annual physical exam, which includes testing and consultation with a dietitian and a professional physical trainer. **Categories:** Blog Article, News Article **Tags:** cannabis, concierge medicine, drug, informational, medical marijuana --- ### [WellcomeMD Expands Richmond Concierge Medical Practice with a Second Physician - Mary Frazier Colfer, M.D.](https://wellcomemd.com/wellcomemd-expands-richmond-concierge-medical-practice/) **Published:** March 7, 2018 **Author:** WellcomeMD **Excerpt:**RICHMOND (PRWEB) March 07, 2018 - Dr. Mary Colfer joined Dr. Neal Carl at the West End offices of WellcomeMD on March 1 to accommodate the demand for an integrative and proactive approach to concierge medical care.
"The response for a highly personalized approach to concierge care has surpassed our expectations," CEO Linda Nash said. "Dr. Colfer's arrival will allow us to keep pace and maintain small patient panels -- a critical component of delivering this level of care."
**Content:**  ## Accommodating demand for an integrative and proactive approach to concierge medical care RICHMOND (PRWEB) March 07, 2018 – Dr. Mary Colfer joined Dr. Neal Carl at the West End offices of WellcomeMD on March 1 to accommodate the demand for an integrative and proactive approach to concierge medical care. **“The response for a highly personalized approach to concierge care has surpassed our expectations,” CEO Linda Nash said. “Dr. Colfer’s arrival will allow us to keep pace and maintain small patient panels — a critical component of delivering this level of care.”** Dr. Colfer is board-certified in Emergency Medicine and Metabolic and Nutritional Medicine (FMNM) with a particular interest in functional medicine. “Developing individualized treatment plans based on the latest scientific research has great promise for our patients,” she said. “Joining WellcomeMD gives me the time, the tools, and an experienced team to continue this level of care.” WellcomeMD’s membership family medical care offers same-day appointments and 24/7 access to a staff physician. “We measure and address the often overlooked factors that determine how you feel and perform,” Dr. Colfer said. “They include enteric health, physical activity, hormonal balance, nutrition, sleep, and stress levels.” WellcomeMD will host an open house Wednesday, March 21, 2018, from 5:30 PM to 7:30 PM at its West End office. Drs. Colfer and Carl will be available for discussions regarding fitness, nutrition, advanced diagnostics, precision genetic medicine, and aesthetics care. To RSVP call 804.409.8559, email info@wellcomeMD.com, or visit our event page [here](https://wellcomemd.com/events/2018/2/7/2018-plan-for-health). \### About WellcomeMD: Founded by concierge medical expert Linda Nash in 2016, WellcomeMD is the next generation in concierge medicine. Unlike many other concierge practices, it begins with genomic profiling, gut health analysis, and an examination of risk factors associated with chronic illnesses, to create an optimal health plan. Because membership numbers are kept small, WellcomeMD physicians have the time to provide education and advocacy for patients. The Richmond office is located at 2500 Gaskins Road, Suite A, Richmond VA, 23238. Additional information is available online at [https://wellcomemd.com (opens in a new tab)](https://wellcomemd.com/) or by calling [804.409.8644](tel:+18044098644). **Categories:** Blog Article, News Article **Tags:** concierge medicine, Dr. colfer, Mary colfer, pr, press release, wellcomemd --- ### [Is Functional Medicine Better Than Primary Care? A Guide to Choosing the Right Care](https://wellcomemd.com/functional-medicine-better-than-primary-care/) **Published:** October 26, 2024 **Author:** WellcomeMD **Excerpt:**Discover why functional medicine might outperform primary care and how WellcomeMD's Concierge 2.0 model combines the best of both for personalized, comprehensive healthcare.
**Content:** You’ve been here before—another sleepless night, another day of unexplained fatigue. Your primary care doctor runs the usual tests, says everything looks “normal,” and sends you on your way. But you know your body. You know something’s wrong. And you’re not alone. Millions of Americans are mired in a healthcare system that treats symptoms rather than root causes. They often wonder: Is there a better way? They’ve heard of functional medicine, but don’t know much about it. Can functional medicine be better than primary care? At WellcomeMD, we’ve heard all about our patient’s frustrating experiences with the traditional healthcare model. That’s why we’ve developed something revolutionary: Concierge 2.0. This isn’t about choosing sides in the functional medicine vs. primary care debate—it’s about giving you the best of both worlds. And it might just change everything you thought you knew about healthcare. Ready to discover the truth about functional medicine and primary care? Let’s dive in. ## **Understanding Functional Medicine and Primary Care** ### **Primary Care: Your First Stop in Healthcare** Primary care doctors are your go-to for: - Regular check-ups and preventive care - Diagnosing and treating common illnesses - Managing ongoing health conditions - Referring you to specialists when needed These doctors handle a wide range of health issues, making them crucial for everyday health management. ### **Functional Medicine: Getting to the Root of Health Issues** Functional medicine takes a different route by: - Finding and addressing the core reasons for health problems - Looking at how your genes, environment, and lifestyle work together - Using advanced tests to spot hidden health imbalances - Creating personalized plans that often include lifestyle changes This approach is designed to treat the whole person and not just your symptoms. ## **How Does Functional Medicine Compare to Primary Care?** Let’s compare primary care to functional medicine care: Primary care excels in several situations: 1. Urgent health needs (like infections or injuries) 2. Regular health check-ups and screenings 3. Coordinating your care across different specialists 4. Managing well-known chronic conditions For many people, primary care forms the backbone of their health management. Functional medicine is particularly beneficial for:: 1. People with complex, long-term conditions that haven’t improved with standard treatments 2. Those wanting a deeper understanding of their health 3. Individuals aiming to boost their wellness and prevent future health issues 4. Patients preferring a more personalized, in-depth healthcare approach Functional medicine often uncovers underlying issues that might be missed in regular primary care visits. ## **So, Is Functional Medicine Better Than Primary Care?** Both functional medicine and primary care have their own unique advantages. ### **What Functional Medicine Offers** - More time with your doctor to dig deep into your health issues - Thorough testing to reveal subtle health imbalances - Focus on lifestyle changes and natural treatments - Potential to address long-term conditions at their source ### **What Primary Care Provides** - Proven methods for managing common health issues - Quick handling of urgent health needs - Easy integration with the broader healthcare system - Usually more accessible and covered by insurance Ultimately, the best choice depends on your specific health needs, preferences, and circumstances. When wondering, “Is functional medicine better than primary care for my health concerns?” It’s important to consider your unique health goals and challenges. ## **WellcomeMD’s Approach: Concierge 2.0** At WellcomeMD, we believe you shouldn’t have to pick sides in the healthcare debate. That’s why we’ve created our Concierge 2.0 model. It’s not about choosing between functional medicine and primary care – it’s about getting the best of both worlds. We offer thorough yearly check-ups that go beyond the basics, using advanced testing to get a complete picture of your health. But we don’t stop there. Our personalized health plans target the root causes of your issues, not just the symptoms. Need your doctor at odd hours? We’ve got you covered with 24/7 access. Our approach blends the best of functional medicine with tried-and-true primary care practices. And to keep you on track, we check in with you every three months and provide sessions with health coaches. It’s comprehensive care that doesn’t make you choose between day-to-day support and in-depth, personalized attention. With WellcomeMD, you get both. ## **Picking the Right Approach for You** When deciding between functional medicine and primary care, it’s not just about choosing one over the other. It’s about finding what works best for you. Consider where you are health-wise. Do you have ongoing issues that traditional medicine hasn’t resolved? Or are you generally healthy but looking to optimize? Think about your health goals, too. Are you seeking quick fixes or long-term solutions? Your treatment preferences matter—do you prefer conventional methods or are you open to alternative approaches? Don’t forget the practical aspects either. How much time can you realistically dedicate to appointments and lifestyle changes? And let’s be honest, budget matters. Check what your insurance covers. But here’s the thing—you’re not locked into one choice. Many people find that a mix of both functional and primary care provides the best results. It’s about creating a health plan that’s as unique as you are. ## **The Power of Combining Approaches** Is functional medicine better than primary care? The truth is, both play important roles in modern healthcare. At WellcomeMD, we believe that combining the strengths of both approaches provides the most comprehensive and effective care for our patients. WellcomeMD is proud to offer our unique Concierge 2.0 model right here in Charlotte. If you’re curious about how functional medicine can complement your primary care, we invite you to explore our Charlotte functional medicine services. For those seeking a more traditional approach with a personalized touch, our Charlotte primary care offerings provide comprehensive, patient-centered care. Whether you’re leaning towards functional medicine, primary care, or a blend of both, our Charlotte team is ready to support your health journey. [Visit our location pages to learn more about how we’re revolutionizing healthcare in your community.](https://wellcomemd.com/charlotte-north-carolina) Ready to experience how we blend functional medicine with primary care in our Concierge 2.0 model? [Book a discovery call with WellcomeMD today](https://wellcomemd.com/discovery-call). Take the first step towards healthcare that’s tailored to your unique needs and goals. **Categories:** Blog Article, News Article --- ### [Pickleball Fever: Why Seniors Are More Prone to Injuries](https://wellcomemd.com/pickleball-fever/) **Published:** January 22, 2025 **Author:** WellcomeMD **Excerpt:**Pickleball has exploded in popularity, captivating players of all ages. However, the epidemiology of pickleball injuries differs somewhat from other similar sports. With other racket sports, the majority sprains and strains occur in players younger than 40, holding a stark contrast with the average age of players with a clinically reported injury from playing pickleball being 66 years of age.
**Content:**  Pickleball has exploded in popularity, captivating players of all ages. However, the epidemiology of pickleball injuries differs somewhat from other similar sports. With other racket sports (ex: tennis, badminton, squash, ping pong and a few more you’ve probably never heard of), the majority sprains and strains occur in players younger than 40 [with the average age of injury being 37 years of age](https://pmc.ncbi.nlm.nih.gov/articles/PMC10763694/). This holds a stark contrast with the average age of players with a clinically reported injury from playing pickleball which is 66 years of age. If we look at tennis specifically, the injury rates tend to decrease as age increases, with only 28% of injuries occurring in players 55 and older. But with pickleball, injury rates tend to increase as age increases. In fact, very few pickleball injuries are sustained by players under the age of 50 and injury rates increase drastically with each decade after 50 with 81% of all pickleball injuries occurring in players between 60 and 79 years of age. **Why is pickleball so hard on players over 50?** - **Sudden Changes in Direction:** Pickleball involves frequent and sudden changes in direction, such as lunging for a ball or quickly shifting from backhand to forehand. These movements can strain muscles, tendons, and ligaments, especially in individuals with limited flexibility and range of motion. - **Smaller Court Size:** The smaller court size in pickleball can lead to more frequent and sudden collisions with other players or the walls, increasing the risk of sprains and strains. - **Increased Popularity Among Seniors:** Pickleball has seen a surge in popularity among seniors, leading to a larger pool of older players potentially experiencing injuries. - **Perception of Low Impact:** Pickleball is often perceived as a low-impact sport, which may lead some seniors to underestimate the physical demands and not adequately prepare their bodies for the activity. - **Repetitive Motions:** The repetitive nature of the sport, such as serving, hitting, and retrieving the ball, can lead to overuse injuries such as tennis elbow (lateral epicondylitis), shoulder impingement, and plantar fasciitis. - **High-Impact Movements:** Jumping for a ball or diving to retrieve a shot can put significant stress on joints, particularly the knees and ankles, increasing the risk of sprains and strains. - **Falls:** Falls are a common occurrence in pickleball, often due to sudden changes in direction, uneven surfaces, or collisions with other players. The consequences of falls can be severe for seniors, including fractures and head injuries. Please don’t let this information keep you from participating in what is a very fun activity. Understanding the reasons behind these heightened vulnerabilities is crucial for safe and enjoyable play. As we age, we naturally experience age-related physiological changes. These include: - **Decreased Muscle Mass and Strength:** As we age, we naturally experience a decline in muscle mass and strength, a condition known as sarcopenia. This weakens our muscles, reducing power, agility, and the ability to absorb impact. - **Reduced Flexibility and Range of Motion:** Stiff joints and decreased flexibility limit the range of motion, increasing the risk of sprains, strains, and tears. - **Decreased Bone Density:** Osteoporosis, a condition characterized by weakened bones, is prevalent among seniors. This increases the risk of fractures, particularly in falls. - **Slower Reaction Time:** Age-related decline in cognitive function and nerve conduction speed slows down reaction time, making it harder to respond quickly to sudden movements on the court, increasing the risk of collisions and falls. - **Reduced Cardiovascular Fitness:** Declining cardiovascular health can lead to fatigue and shortness of breath, potentially impacting performance and increasing the risk of injury due to exertion. Again, pickleball is a fantastic way for seniors to stay active, social, and enjoy the benefits of exercise. However, it’s crucial to be aware of the increased risk of injuries and take proactive steps to prevent them. **Strategies to Prevent Pickleball Injuries in Seniors:** - **Proper Warm-up and Cool-down:** Always start with a thorough warm-up that includes dynamic stretches such as leg swings, arm circles, and torso rotations. A cool-down with light cardio and static stretches is equally important. - **Strength Training:** Regular strength training exercises, such as weightlifting and resistance band exercises, can improve muscle strength and stability, reducing the risk of injury. - **Flexibility and Balance Training:** Incorporate flexibility exercises such as yoga and Pilates, as well as balance exercises such as tai chi and single-leg stands, into your routine. - **Proper Footwear:** Wear well-fitting, supportive shoes designed for court sports. - **Good Technique:** Focus on proper technique to minimize stress on joints and muscles. Consider taking lessons from a qualified instructor to improve your form. - **Gradual Progression:** Start slowly and gradually increase the intensity and duration of play. Listen to your body and rest when needed. - **Hydration:** Stay hydrated before, during, and after play to prevent dehydration and improve performance. - **Use Proper Equipment:** Ensure your paddle is the right size and weight for you. - **Be Mindful of Your Surroundings:** Be aware of other players on the court and avoid collisions. - **Modify Your Game:** As you age, consider modifying your game to reduce the risk of injury. This may include shortening the game, playing doubles instead of singles, or avoiding high-impact movements. - **Consult with a Healthcare Professional:** If you experience any pain or discomfort, consult with a doctor or physical therapist. Early intervention can help prevent the injury from worsening. By incorporating proper warm-up and cool-down routines, strength training, flexibility exercises, and modifying your game as needed, seniors can enjoy the many benefits of pickleball while minimizing the risk of injury and continuing to play safely and happily for years to come. We hope you consult with a [WellcomeMD](https://wellcomemd.com) physician, or your qualified healthcare professional for any health concerns or before starting a new exercise program. **Categories:** Blog Article, News Article **Tags:** injuries, pickleball, seniors, sports injuries --- ### [5 Supplements You Should Be Taking](https://wellcomemd.com/supplements-you-should-be-taking/) **Published:** March 21, 2023 **Author:** WellcomeMD **Excerpt:**In today's world, with our busy lifestyles and fast food culture, it's hard to get all the nutrients we need through our diet alone. Therefore, taking supplements can help ensure we're getting the right amount of vitamins and minerals that our bodies need to function optimally.
**Content:**  In today’s world, with our busy lifestyles and fast food culture, it’s hard to get all the nutrients we need through our diet alone. Therefore, taking supplements can help ensure we’re getting the right amount of vitamins and minerals that our bodies need to function optimally. Here are five supplements that everyone should consider adding to their daily routine. 1. **Vitamin D** is an essential nutrient that our bodies need to maintain strong bones and teeth. It also plays a crucial role in our immune system and helps regulate mood. Our bodies can make vitamin D when we’re exposed to sunlight, but many people don’t get enough sun exposure to make sufficient amounts. Therefore, taking a vitamin D supplement can help ensure you’re getting enough of this vital nutrient. 2. **Omega-3 Fatty Acids** are essential fatty acids that our bodies cannot produce on their own. They are critical for brain health, heart health, and reducing inflammation in the body. Omega-3s can be found in fatty fish, nuts, and seeds, but it’s challenging to get enough through diet alone. Therefore, taking an omega-3 supplement can help ensure you’re getting the recommended daily amount. 3. **Magnesium** is a mineral that plays a crucial role in many bodily functions, including regulating muscle and nerve function, blood sugar levels, and blood pressure. It also helps build strong bones and supports a healthy immune system. Unfortunately, many people don’t get enough magnesium through their diet. Therefore, taking a magnesium supplement can help ensure you’re getting enough of this essential nutrient. 4. **Probiotics** are beneficial bacteria that live in our gut and help support a healthy digestive system. They also play a role in our immune system and can help reduce inflammation in the body. Probiotics can be found in fermented foods like yogurt, kefir, and sauerkraut, but it’s challenging to get enough through diet alone. Therefore, taking a probiotic supplement can help ensure you’re getting enough of these beneficial bacteria. 5. **Vitamin B12** is an essential vitamin that our bodies need to make red blood cells, nerve cells, and DNA. It also plays a crucial role in brain function and can help prevent anemia. Vitamin B12 is found primarily in animal products like meat, fish, and dairy, so vegetarians and vegans may have difficulty getting enough of this essential nutrient. Therefore, taking a B12 supplement can help ensure you’re getting enough of this vital vitamin. Taking these five supplements can help ensure you’re getting all the necessary nutrients your body needs to function optimally. However, it’s always essential to talk to your healthcare provider before adding any supplements to your routine, as they can interact with medications or cause adverse side effects in some individuals. While taking supplements can be an excellent way to support your overall health and wellness. It’s also important to note that not all supplements are created equal. # Ingredients to Avoid Many supplements on the market contain potentially harmful ingredients that can do more harm than good. Here are a list of ingredients to avoid in supplements: 1. **Artificial Sweeteners** like aspartame, sucralose, and saccharin are often added to supplements to make them taste better. However, these sweeteners have been linked to numerous health problems, including headaches, digestive issues, and even cancer. Instead, look for supplements that use natural sweeteners like stevia or monk fruit. 2. **Magnesium Stearate** is a common additive used in many supplements to help lubricate capsules and tablets. However, it has been linked to digestive issues and can also reduce the absorption of other nutrients in the supplement. Look for supplements that use alternative lubricants like cellulose or rice powder. 3. **Artificial colors** are often added to supplements to make them more visually appealing. However, these colors have been linked to hyperactivity, allergic reactions, and even cancer. Instead, look for supplements that use natural colors like beetroot powder or turmeric. 4. **Hydrogenated Oils** are often used as fillers in supplements to add bulk. However, these oils have been linked to numerous health problems, including heart disease, inflammation, and diabetes. Look for supplements that use healthier fillers like rice bran or oat fiber. 5. **Titanium Dioxide** is a common additive used in supplements to give them a bright, white appearance. However, this ingredient has been linked to digestive issues, immune system problems, and even cancer. Look for supplements that do not contain titanium dioxide. It’s essential to read supplement labels carefully and avoid supplements that contain potentially harmful ingredients. Choose supplements that use high-quality, natural ingredients that are safe and effective for supporting your overall health and wellness. Remember to always consult with your healthcare provider before adding any supplements to your routine. **Categories:** Blog Article, News Article --- ### [WellcomeMD Founder and CEO, Linda Nash, Interview with Authority Magazine](https://wellcomemd.com/wellcomemd-founder-and-ceo-linda-nash-interview/) **Published:** November 12, 2021 **Author:** WellcomeMD **Excerpt:**Linda Nash of WellcomeMD: Five Things You Need To Create a Successful Startup
An Interview with Tyler Gallagher
“Celebrate the small wins, because in a startup something is always going wrong or always going off the rails. You have to take the time to say, “well we didn’t get that account, but look at this account we did get, or look at this positive review.”
**Content:**  # Linda Nash of WellcomeMD: **Five Things You Need To Create A Highly Successful Startup** ## An Interview With Tyler Gallagher, Authority Magazine – Nov. 7, 2021 \[Excerpt\] *“Celebrate the small wins, because in a startup something is always going wrong or always going off the rails. You have to take the time to say, “well we didn’t get that account, but look at this account we did get, or look at this positive review.”* Startups have such a glamorous reputation. Companies like Facebook, Instagram, Youtube, Uber, and Airbnb once started as scrappy startups with huge dreams and huge obstacles. Yet we of course know that most startups don’t end up as success stories. What does a founder or a founding team need to know to create a highly successful startup? In this series, called “[Five Things You Need To Create A Highly Successful Startup](https://medium.com/authority-magazine/search?q=HIGHLY%20SUCCESSFUL%20STARTUP)” we are talking to experienced and successful founders and business leaders who can share stories from their experience about what it takes to create a highly successful startup. I had the pleasure of interviewing Linda Nash. Linda is the CEO of Linda Nash Ventures and WellcomeMD. Linda started WellcomeMD in 2017 in Richmond, Virginia and has since expanded to North Carolina and Florida. Linda is a pioneer in concierge medicine and has designed WellcomeMD as the next generation of concierge medicine: “Concierge 2.0.” Linda also consults with start-ups, family-run companies, serial entrepreneurs, and a variety of other companies on achieving next-level growth, reaching revenue goals, and exiting profitably. [Click here to read the full interview ](https://medium.com/authority-magazine/linda-nash-of-wellcomemd-five-things-you-need-to-create-a-highly-successful-startup-de040ad87b6c) **Categories:** Blog Article, News Article **Tags:** advice, entrepreneur, linda nash, news, startup, wellcomemd --- ### [Grip Strength: A Powerful Indicator of Health](https://wellcomemd.com/2025-08-12-grip-strength-a-powerful-indicator-of-health/) **Published:** August 12, 2025 **Author:** WellcomeMD **Excerpt:**Grip strength is not just a measure of how strong your hands are; it serves as a crucial biomarker for overall health, particularly in older adults.
**Content:** As part of our commitment to proactive and personalized healthcare at WellcomeMD, we’re excited to introduce a simple yet powerful addition to your annual physical: **grip strength testing**. You might be wondering, “Why is my grip strength important?” It turns out, this seemingly basic measurement offers valuable insights into your overall health and well-being, especially as we age. **More Than Just a Strong Handshake** Grip strength, measured using a device called a dynamometer, is a surprisingly strong predictor of several aspects of healthy aging, including: - **Overall Muscle Strength:** Hand grip strength often correlates with the strength of other muscle groups in the body. - **Mobility and Independence:** Maintaining adequate muscle strength is crucial for everyday tasks like opening jars, carrying groceries, and getting up from a chair. Reduced grip strength can indicate a higher risk of functional limitations and falls. - **Nutritional Status:** Poor grip strength can sometimes be a sign of inadequate protein intake or malnutrition. - **Cardiovascular Health:** Some studies have even linked lower grip strength to an increased risk of cardiovascular events. - **Longevity:** Research suggests that grip strength can be an indicator of overall frailty and even predict long-term health outcomes. **Why Include Grip Strength Testing at WellcomeMD?** At WellcomeMD, our focus is on **preventive care** and empowering you to live your healthiest life. By incorporating grip strength testing into your annual physical, we can: - **Establish a Baseline:** Track your grip strength over time to identify any significant changes. - **Identify Potential Risks Early:** Low grip strength can be an early warning sign of underlying health issues or declining muscle mass (sarcopenia). - **Personalize Wellness Plans:** If we identify areas for improvement, we can tailor exercise and nutrition recommendations to help you maintain and improve your strength. - **Monitor Progress:** For those already working on strength training, grip strength testing can be a valuable tool to track progress. **What to Expect During the Test** The grip strength test is quick, non-invasive, and easy to perform. When utilizing our wellness services, our health coaches, Gregory Anthony or Tracy Farrell, will guide you through the simple process: 1. You’ll be asked to sit comfortably with your arm bent at a 90-degree angle and your forearm supported. 2. You’ll hold the dynamometer in your hand. 3. When instructed, you’ll squeeze the dynamometer with maximum effort for a few seconds. 4. We’ll typically take a few measurements with each hand and record the best result. **Proactive Steps for a Healthier Future** Adding grip strength testing to your annual physical is just one more way WellcomeMD is dedicated to providing you with comprehensive and cutting-edge care. This simple test can provide valuable insights, helping us work together to keep you strong, healthy, and independent for years to come. Schedule your next wellness appointment with WellcomeMD today and take a proactive step towards a healthier future! **Categories:** Blog Article, News Article --- ### [The Importance of Sleep](https://wellcomemd.com/news-importance-of-sleep/) **Published:** August 30, 2023 **Author:** WellcomeMD **Excerpt:**Rest is one of the five basic needs for human beings to function properly. Food, water, shelter, clean air, and sleep. It impacts every fiber of our mental, physical, emotional, and spiritual existence. To live a healthier, happier life, we must get proper rest. We must make getting proper sleep a priority in our lives so we can feel our best, do our best, be our best, and give our best.
**Content:**  These days, Americans are sacrificing more and more sleep in the name of productivity. But can we function well while cutting down on shut eye? The science says no. Apart from the obvious consequences like fatigue and decreased efficiency, there’s a price to pay for lack of quality rest. The cumulative effects can be detrimental. Growing evidence suggests that too little sleep at night is associated with adverse health outcomes including cardiovascular disease, Type 2 Diabetes, hormonal imbalances, inflammation, lowered immune responses, mental health disorders, and increased risk of early death. Outside of our physical bodies, sleep deprivation can cause increased stress, mood swings, anxiety, depression, and suicide. In 2014, the CDC declared sleep deprivation a “public health epidemic” and linked it to a wide range of medical issues including obesity and cancer; and this year the American Heart Association added sleep duration to the heart health checklist. **Poor sleep is not a normal part of aging, nor is it a badge of honor signifying our productivity and dedication.** Instead, it is unhealthy for our work, for our families, and ourselves. The National Sleep Foundation and the Center for Disease Control and Prevention (CDC) agree that adults need seven to nine hours of sleep on a regular basis. Although it may vary from person to person and change throughout a person’s life cycle, quantity is as important as quality. Rest is one of the five basic needs for human beings to function properly. Food, water, shelter, clean air, and sleep. It impacts every fiber of our mental, physical, emotional, and spiritual existence. To live a healthier, happier life, we must get proper rest. We must make getting proper sleep a priority in our lives so we can feel our best, do our best, be our best, and give our best. When it comes to getting a good night’s sleep just remember there are seven A’s to getting good ZZZs: **1. Attitude** – You must believe it is important to get seven to nine hours of sleep each night and make it a priority and a promise. **2. Action** – Set a bedtime and wake time that allows you to consistently get at least seven hours of slumber nightly, even on weekends. Establish a healthy wind-down routine one hour before bedtime, like taking a warm bath or reading. **3. Avoid** – Turn off any bright lights, especially blue lights (from computers, laptops, LED TVs), at least one hour before bedtime. Avoid exercising within 2-3 hours before bedtime. **4. Atmosphere** – Keep the bedroom cool (60-67 degrees), clutter-free, and comfortable. Splurge on nice sheets, the right mattress – firm enough to support your back but soft enough to fit your body shape. The right pillow should support your sleep position and keep your head from being too far forward or back. **5. Apparel** – Wear pajamas with cotton fabric that fit loosely and are breathable. Invest in ear plugs or an eye mask if sharing a room. **6. Appetite** – Avoid nicotine, caffeine, and alcohol four to six hours before bedtime. Alcohol might help with falling asleep, but can disrupt slumber, cause headache, night sweats, tossing and turning, or nightmares. Avoid meals high in fat four hours before bedtime. It can make you uncomfortable and disrupt sleep cycles. Also, avoid fluids after 8pm. **7. Alternatives** – When all else fails, check out alternative solutions like cognitive behavior therapy, aromatherapy/essential oils like lavender, chamomile, or sage oil. Or try teas, and natural sleep aids such as melatonin, valerian root, ashwagandha, or lavender supplements. Hypnosis, sound therapy, and prescription medications may also help. [Dr. Joynita Nicholson](https://wellcomemd.com/richmond-virginia-dr-joynita-nicholson) is board certified in Family Medicine. A family care physician, she also has long experience in bariatric medicine, diabetes, hypertension, high cholesterol, metabolic dysfunction, and thyroid issues. She has practiced primary care in Richmond for almost 20 years, emphasizing whole-person healthcare for patients of all ages, ethnicities, and genders. Most recently she served as director of Bon Secours clinic specializing in weight loss.  **Categories:** Blog Article, News Article **Tags:** concierge medicine, sleep hygiene --- ### [Functional vs Holistic and Longevity medicine](https://wellcomemd.com/functional-vs-holistic-medicine/) **Published:** January 17, 2023 **Author:** WellcomeMD **Excerpt:**Functional, holistic, and longevity medicine are all holistic approaches to healthcare that focus on treating the whole person, rather than just their symptoms. However, there are some key differences between the three.
**Content:**  # The Difference between Functional, Holistic, and Longevity Medicine You may have heard of them, or they may be brand new to you, but there are a lot of new buzzwords going around in the health and wellness communities: functional, holistic, and longevity. But what exactly do these words mean and can they be used interchangeable? Let’s break it down. Functional, holistic, and longevity medicine are all holistic approaches to healthcare that focus on treating the whole person, rather than just their symptoms. However, there are some key differences between the three. [**Functional medicine**](https://wellcomemd.com/what-is-functional-medicine) is a systems-based approach to healthcare that focuses on identifying and addressing the underlying causes of disease. It involves a thorough examination of a patient’s medical history, lifestyle, and environmental factors, as well as laboratory testing to identify imbalances in the body. **Practitioners of functional medicine work closely with patients to develop personalized treatment plans** **that may include dietary changes, supplements, and other lifestyle interventions to address the root cause of the patient’s health issues.** **Holistic medicine**, on the other hand, is an approach to healthcare that considers the whole person – body, mind, spirit, and emotions – in the quest for optimal health and wellness. **Holistic medicine practitioners may use a variety of therapies, such as herbal medicine, acupuncture, massage, and counseling, to treat the whole person and address the underlying causes of disease**. **Longevity medicine**, on the other hand, is an approach to healthcare that focuses on improving the quality and length of life by addressing the underlying causes of aging and age-related diseases. It aims to optimize health and prevent disease by addressing the key drivers of aging such as inflammation, oxidative stress, and hormone imbalances. **Longevity medicine practitioners may use a variety of therapies, such as hormone replacement therapy, nutraceuticals, and lifestyle changes, to optimize health and prevent disease.** Functional, longevity, and holistic medicine share a common goal of treating the whole person and addressing the underlying causes of disease, but they differ in their specific approach and the therapies they use to achieve that goal. Longevity medicine is more focused on preventing age-related diseases and extending the lifespan, while functional and holistic medicine is more focused on treating chronic diseases and improving overall health. It is not uncommon for practitioners to use the terms interchangeably, and in some cases, practitioners may consider themselves a functional, holistic and/or longevity medicine practitioner. At WellcomeMD, we have physicians with certifications in both functional, integrative holistic and/or anti-aging and regenerative medicine. Our physicians and certified health coaches work individually with each of our patients to create personalized wellness plans that may include dietary, fitness and lifestyle changes as well as supplement recommendations, stress management techniques and/or hormone replacement therapies. When necessary our office will work as a liaison for referrals for additional specialists or complimentary practitioners like an acupuncturist or herbalist. **Categories:** Blog Article, News Article **Tags:** functional medicine, holistic medicine --- ### [Better Fitness and Nutrition Results from Your Genes](https://wellcomemd.com/better-fitness-and-nutrition-results-from-your-genes/) **Published:** June 2, 2026 **Author:** WellcomeMD **Excerpt:**I always wondered why I chose tennis as my sport. Not that I was bad at other more popular sports like baseball, basketball, or football, but I excelled in tennis. After looking at the results from a genetic analysis focused on fitness and nutrition genes, I have a better understanding of why tennis fit me so well. Still, I wish I had known this information earlier. I think I would have done more to optimize my potential by training smarter, eating better, and doing more to prevent injury.
**Content:**  I always wondered why I chose tennis as my sport. Not that I was bad at other more popular sports like baseball, basketball, or football, but I excelled in tennis. After looking at the results from a genetic analysis focused on fitness and nutrition genes, I have a better understanding of why tennis fit me so well. Still, I wish I had known this information earlier. I think I would have done more to optimize my potential by training smarter, eating better, and doing more to prevent injury. **In almost every cell in our bodies, we have 46 chromosomes which contain 3 billion base pairs of DNA and approximately 25,000 genes which code for all living processes.** All of us have small differences in the information that our DNA contains, and it is these differences that make each of us unique. In my medical practice, I test for a selection of key genes associated with fitness, nutrition, and health. This information helps us identify how to best progress on our journey towards achieving our own, individual optimal health. My fitness and genetic panel was telling. Specifically, I had variations in genes that indicated a “medium” post-exercise recovery profile. Recovery is one of the most important aspects of any training routine. Without the proper rest between sessions, we can push our bodies too hard and compromise our future workouts. I now wait 48 hours between higher intensity workouts and am now performing at a higher level with less soreness and inflammation. Also, on the fitness side, my injury risk profile was “medium.” I have an overall higher than average risk of a sports-related soft tissue injury. Therefore, I have incorporated strategies into my training program to protect myself. Also, I have modified my diet based on my genetics, labs, and waistline. My optimal diet type for weight management and overall health is the Mediterranean Plan (unlike others who would benefit more from a lower carbohydrate or lower saturated fat plan). I need to increase cruciferous vegetables (cabbage, kale, broccoli, etc.) and decrease salt and grilled meats. We test for specific genetic markers related to carbohydrate and fat sensitivity, detoxification ability, anti-oxidant/omega-3/vitamin B/vitamin D requirements, salt/alcohol/caffeine sensitivity, and genes associated with lactose intolerance and predisposition to celiac disease. Understanding this information gives us insight and knowledge to help each of us make the correct individual nutrition and diet choices. At WellcomeMD we help patients find a path to better lifelong health. Our advanced training in metabolic and anti-aging medicine can lead to better health for life, not just treat the symptoms of the day. With today’s new precision medicine and our training, we can prevent and often reverse chronic disease. Genetic profiling is just one more way that I can help my patients live a better, more active, and vital life. If you’d like to learn more about your genetics we’d be happy to arrange a personal tour and discussion. **Email** [**info@wellcomeMD.com**](mailto:info@wellcomeMD.com) **or call 888.531.3844.** Related Posts  Oct 3, 2018 [Only for the Affluent? What Do Concierge Patients Really Pay For?](/news/2018/9/17/what-concierge-patients-really-pay-for) Oct 3, 2018 Oct 3, 2018  Aug 31, 2018 [Conversation with Dr. Neal Carl – Helping Patients Age Optimally](/news/2018/8/20/conversation-with-dr-neal-carl-helping-patients-age-optimally) Aug 31, 2018 Aug 31, 2018  Aug 11, 2018 [Preventive Care is Worth a Pound of Cure](/news/2018/8/1/preventive-care-is-worth-a-pound-of-cure) Aug 11, 2018 Aug 11, 2018  Jul 24, 2018 [Meet Dr. Mary Colfer ](/news/2018/7/10/meet-dr-mary-colfer) Jul 24, 2018 Jul 24, 2018  Mar 19, 2017 [Pain Pills: The Cautious Approach](/news/2017/7/13/pain-pills-the-cautious-approach) Mar 19, 2017 Mar 19, 2017 **Categories:** Blog Article, News Article **Tags:** fitness, genes, genesight, genetic testing, health, nutrition, perspectives --- ### [Four tips for Aging with Less Pain](https://wellcomemd.com/aging-with-less-pain/) **Published:** August 5, 2022 **Author:** WellcomeMD **Excerpt:**There is no denying that as we age, muscle fibers become less dense, making them less flexible, but there are plenty of things you can do help keep your joints in great working condition and reduce the chances of pain and injury.
**Content:**  We’ve been taught to believe that aches and pains are a part of getting older. But what if I told you the two are not inextricably linked? The latest studies do not show a direct relationship between pain and age. In fact, a National Center for Health Statistics report found the highest prevalence of chronic pain peaks at age 65. Population-based studies found a lower prevalence of lower back, neck, headache, and abdominal pain among older adults when compared to younger adults, and according to the Arthritis Foundation, of all adults with doctor-diagnosed arthritis, 64% are under the age of 64. Greater risk factors than just age alone for arthritis are genetics, obesity, and prior injuries. There is no denying that as we age, muscle fibers become less dense, making them less flexible, but there are plenty of things you can do help keep your joints in great working condition and reduce the chances of pain and injury. **Tips for keeping joints limber and strong:** 1. **Manage weight.** Excess weight on our cartilage and bones causes the breakdown of joints. The additional load causes a release of chemicals that can lead to joint destruction. Osteoarthritis gets worse faster and is more severe in people who are overweight. They are also more likely to need hip or knee replacement surgery and have more complications post-surgery. 2. **Keep moving.** Staying active is one of the best ways to prevent pain and joint stiffness. It’s important to move every day. As we get older, we need to modify our workout routines to equally focus on strength training, cardio, and stretching. Strength training is vital because it helps us build muscle and improves the flexibility of the ligaments that support the joints. Cardio, or aerobic exercises such as walking, swimming, running or cycling help burn calories, keep our endurance up, and keep the weight off. And stretching, of course, helps us stay flexible. Most important, consistent movement helps prevent injury which can lead to pain later in life. Many injuries I see as a physician are from people who sit behind a desk five days a week and then hit the tennis or pickleball courts hard on the weekend. That’s the quickest recipe for injury. If possible, add some activity to your weekdays as well, constant movement is the best way to keep your joints pliable and prevent injury. 3. **Start slow and listen to your body.** Many people want to start off strong when they begin a new exercise regimen. They work out too hard on the first day and risk inflaming or stressing the joint muscles. It’s important to give yourself time to build muscle strength around the joints, this allows the muscles to support the joints to take the impact of a more intense workout. If you are trying to start up a new routine, listen to your body, it will tell you if you’ve had enough. If you experience any pain during activity, cut back or stop. What you do not want to do is injure yourself or make your muscles so sore you can’t work out again the next day. Remember the goal is to build a new routine, which means consistency, not power. If you haven’t exercised in a long time start out light with walks or bike rides. If you’re starting a new workout, go slow enough in the beginning to develop the proper form and technique. Another quick way to injure yourself is by putting a lot of weight or impact on your bones and ligaments improperly. 4. **Hydrate.** Drink plenty of fluids. The fluid that directly lubricates your joints in primarily made up of water. This fluid is important to reduce friction in your joints which can cause pain. Hydration also helps build and strengthen the muscles around your joints to further protect with shock absorption and boosts our endurance. Dr. Rajal Patel is a physician at WellcomeMD’s medical concierge clinic in Mooresville, North Carolina. With expertise in gut and hormone health, and in treating patients with chronic ailments, Dr. Patel is proficient in all areas of primary care, as well as functional, integrative and holistic medicine, and anti-aging/regenerative medicine. At WellcomeMD, our physicians use the most advanced lab tests and focuses on lifestyle, stressors, and environmental exposures to avoid, treat or reverse health issues. Dr. Patel is board-certified in Family Medicine and a diplomate of American Board of Integrative Holistic Medicine.  **Categories:** Blog Article, News Article **Tags:** functional medicine, health trends, holistic medicine, Integrative, joint pain, Mooresville --- ### [Are Functional Medicine Doctors MDs? What You Need to Know](https://wellcomemd.com/are-functional-medicine-doctors-mds/) **Published:** October 26, 2024 **Author:** WellcomeMD **Excerpt:**Discover the truth about functional medicine doctors - are they all MDs? Learn how WellcomeMD's unique approach combines MD expertise with diverse functional medicine practitioners for comprehensive, personalized care.
**Content:** You’re exhausted—both physically and emotionally—from feeling unwell. You’ve visited doctor after doctor, but no one seems to have the answers. Now, you’re hearing about functional medicine, and it sounds promising. However, the big question is: Are functional medicine doctors MDs? Let’s dive into the world of functional medicine, where your health takes center stage. The doctors? Well, they’re not always what you’d expect. ## **The Functional Medicine Dream Team** Imagine a healthcare approach where your doctor doesn’t just treat symptoms but digs deep to find the root cause of your issues. Sounds amazing, right? But here’s the twist—these functional medicine practitioners aren’t always MDs. Let’s meet the team: 1. Medical Doctors (MDs) 2. Doctors of Osteopathic Medicine (DOs) 3. Naturopathic Doctors (NDs) 4. Chiropractors (DCs) 5. Nurse Practitioners (NPs) 6. Physician Assistants (PAs) 7. Registered Dietitians (RDs) 8. Acupuncturists 9. Health Coaches Each of these professionals brings something unique to the table. They’re like the Avengers of healthcare, assembling to tackle your health problems head-on. So, are functional medicine doctors MDs? Some are, but many aren’t. What matters is the additional training they receive in functional medicine. This diversity is your secret weapon for better health. ## **Getting Certified in Functional Medicine** The Institute for Functional Medicine (IFM) offers a rigorous certification program. It’s not just for MDs—any licensed healthcare provider who meets the requirements can pursue it. When you see “IFMCP” after a practitioner’s name, you know they’ve put in the work. Other institutions like Functional Medicine University and the Kresser Institute also offer training. These programs show that functional medicine doctors are only sometimes MDs but are dedicated to a patient-centered approach. The rigorous training ensures that all practitioners, regardless of their initial background, are well-equipped to provide comprehensive functional medicine care. ## **WellcomeMD: Where Functional Medicine Meets Traditional Care** At WellcomeMD, we’ve integrated functional medicine with traditional practices, a model we call “Concierge 2.0.” Our doctors are MDs, but we collaborate with other health professionals to offer you the best of both worlds. This unique blend allows us to provide a level of care that you won’t find in typical medical practices. [Check out our Mooresville team:](https://wellcomemd.com/mooresville-nc) 1. Dr. Charity Kates, MD: She’s a board-certified physician with functional medicine know-how. Her medical expertise and functional medicine training allow her to provide comprehensive, root-cause-focused care. 2. Tracy Farrell, IIN, FDNP: A certified health coach and functional diagnostic nutrition professional. Tracy’s expertise complements our medical approach, offering you support in making lasting lifestyle changes. This dream team demonstrates how functional medicine doctors, both MDs and non-MDs, can work together to provide top-notch care. It’s a perfect example of how diverse backgrounds in functional medicine can come together to offer truly personalized healthcare. ## **What’s in it for You at WellcomeMD?** By integrating functional medicine into our practice, we offer: 1. Root Cause Resolution: We dig deep to uncover the true cause of your health issues. No more Band-Aid solutions—we’re focused on long-term results. 2. Personalized Care: Your genes, your lifestyle, your treatment plan. We tailor everything to your unique needs. 3. Preventative Focus: We help you stay healthy, not just get healthy. Our goal is to keep you feeling your best for years to come. 4. Comprehensive Testing: We use cutting-edge lab methods to get a full picture of your health. No stone is left unturned. 5. Integrative Treatments: We combine the best of conventional and alternative medicine. You get a truly holistic approach to your health. 6. Health Coaching: Our coaches help you make lasting lifestyle changes. We’re here to support you every step of the way. ## **Why Choose WellcomeMD for Functional Medicine?** While not all functional medicine doctors are MDs, our MD-led practice offers significant advantages: 1. In-Depth Medical Knowledge: Our MDs know the human body inside and out. This expertise is crucial for accurate diagnoses and effective treatment plans. 2. Sharp Diagnostic Skills: We catch what others might miss. Our combination of medical training and functional medicine expertise provides a unique perspective on your health. 3. Prescription Power: When medications are necessary, we can prescribe them, eliminating the need to see multiple providers for different aspects of your care. 4. Insurance Coverage: Unlike some non-MD practices, many of our services are covered by insurance. This makes quality functional medicine care more accessible. 5. Hospital Connections: Need hospital care? We’ve got you covered! Our MDs can provide continuity of care across different healthcare settings. ## **The Future of Healthcare is Here** At WellcomeMD, we blend the best of functional medicine with traditional medical practice. Our MDs collaborate with functional medicine experts to offer you care that’s both comprehensive and cutting-edge. Our “Concierge 2.0” model gives you the best of both worlds: the medical expertise of board-certified physicians and the holistic, root-cause focus of functional medicine. We’re not just treating symptoms, we’re partnering with you to create lasting health. Do you ever feel like your health needs a total overhaul? Whether you’re looking to optimize your health, manage a chronic condition, or prevent future issues, WellcomeMD’s approach to functional medicine has you covered. Remember, while not all functional medicine doctors are MDs, at WellcomeMD, we give you the best of both worlds. Our MD-led team, supported by functional medicine expertise, offers a powerful approach to your health. Ready to take control of your health? Let’s get started and [schedule your free discovery call today. ](https://wellcomemd.com/discovery-call) **Categories:** Blog Article, News Article --- ### [10 Warning Signs of Alzheimer's](https://wellcomemd.com/2022-10-6-10-warning-signs-of-alzheimers/) **Published:** October 6, 2022 **Author:** WellcomeMD **Excerpt:**Alzheimer’s disease is a brain disease that causes a slow decline in memory, thinking and reasoning. Symptoms grow severe enough to interfere with daily tasks. The greatest known risk factor is increasing age, as the majority of people with Alzheimer’s are 65 and older. The Alzheimer’s Association has assembled a list of 10 warning signs and symptoms that are beyond normal aging related changes.
**Content:**  More than six million Americans suffer from Alzheimer’s disease. Alzheimer’s disease is a brain disease that causes a slow decline in memory, thinking and reasoning. Symptoms grow severe enough to interfere with daily tasks. Physically in the brain, the disease leads to nerve cell death and tissue loss throughout the brain. Over time, a brain with Alzheimer’s shrinks dramatically, affecting nearly all functions. The greatest known risk factor is increasing age, as the majority of people with Alzheimer’s are 65 and older. The Alzheimer’s Association has assembled a list of 10 warning signs and symptoms that are beyond normal aging related changes. If you notice any of them, don’t ignore them and schedule an appointment with your doctor. **Warning signs of Alzheimer’s:** 1\. **Memory loss that disrupts daily life.** One of the most common signs of Alzheimer’s disease in the early stage is forgetting recently learned information, important dates or asking the same question over and over. 2\. **Trouble concentrating.** People with dementia may experience changes in their ability to develop and follow a plan or work with numbers. They may notice they now have trouble following familiar recipes or keeping track of monthly bills. They may notice they have trouble concentrating and take longer to do things that were previously easy to do. 3\. **Difficulty completing familiar tasks.** Sometimes people with Alzheimer’s will have trouble driving to a familiar location or remember the rules of a favorite game. 4\. **Losing track of time or place.** People living with Alzheimer’s can lose track of dates, seasons, and the passage of time. They may have trouble understanding why something isn’t happening immediately or forget where they are or how they got there. 5\. **Problems with vision and balance**. Vision problems can be a sign of Alzheimer’s when it leads to difficulty with balance or judging distance. Some have trouble determining color or contract. 6\. **Trouble following conversation.** People with Alzheimer’s may stop in the middle of conversations and have no idea how to continue or may repeat themselves. They may struggle with vocabulary or have trouble naming familiar objects or calling things by the wrong name. **7. Losing the ability to retrace steps.** Those with Alzheimer’s may notice they are losing things or leaving things in unusual places and have difficultly retracing their steps to find them again. They may accuse others of stealing as they disease progresses. **8. Decreased or poor judgment.** People with Alzheimer’s may use poor judgement when dealing with money, pay less attention to grooming or keeping themselves or their homes clean. **9. Withdrawal from social activities.** Because of their newfound difficulty to follow conversations or remember words, people with Alzheimer’s may withdrawal from hobbies, social activities, or other engagements. **10. Changes in mood and personality.** People with Alzheimer’s may become confused, suspicious, depressed, fearful or anxious. They may be easily at home, with friends or anytime they are out of their comfort zone. WellcomeMD is excited to be joining the [Alzheimer’s Association](https://www.alz.org) in their fight to end Alzheimer’s. We have decided to create a team for the Walk to End Alzheimer’s – Richmond. All funds raised through Walk to End Alzheimer’s advance the care, support and research efforts of the Alzheimer’s Association. The Walk will be Saturday, November 5th at Libbie Mill Midtown. **Here is how you can take action:** - Register as a member of our team:[http://act.alz.org/goto/wellcomemd](http://act.alz.org/goto/wellcomemd "http://act.alz.org/goto/wellcomemd") - Make a donation - Start a facebook fundraiser If you have any questions, reach out to the Alzheimer’s local staff partner Madison Wilkins at [mwilkins@alz.org](mailto:mwilkins@alz.org "mailto:mwilkins@alz.org"). **Categories:** Blog Article, News Article --- ### [May is Psoriatic Arthritis Action Month](https://wellcomemd.com/may-is-psoriatic-arthritis-action-month/) **Published:** May 15, 2024 **Author:** WellcomeMD **Excerpt:**During the month of May the National Psoriasis Foundation (NPF) leads an event to support and recognize and support people affected by psoriatic arthritis (PsA). NPF is the leading nonprofit supporter of psoriatic disease research. All efforts funded by the NPF lead to key discoveries to pave the way for better treatment options and finding a cure. During PsA Action Month, all gifts to the NPF up to 50,000 will be matched for twice the impact!
**Content:**  During the month of May the National Psoriasis Foundation (NPF) leads an event to support and recognize and support people affected by psoriatic arthritis (PsA). Over 8 million people in the U.S. have psoriasis. Nearly a third of them will develop psoriatic arthritis. ## **What is Psoriatic Arthritis?** Psoriatic arthritis is a type of arthritis that affects some people who have psoriasis, a skin condition characterized by red, scaly patches. About 1 in 3 people with psoriasis will develop psoriatic arthritis. Unfortunately, this diagnosis can significantly impact ones quality of life. PsA is a chronic inflammatory joint disease, it’s considered an autoimmune disease, which means the body’s immune system mistakenly attacks healthy tissue, in this case, both the skin and the joints. Psoriatic arthritis can affect any joint in the body and often presents with symptoms such as joint pain, stiffness, and swelling. Additionally, individuals may experience skin symptoms such as red, inflamed patches of skin with silvery scales, which are characteristic of psoriasis. Other symptoms can include fatigue, nail changes, and even eye inflammation. ## **Common Symptoms of Psoriatic Arthritis** Here are seven common PsA symptoms and signs: 1. Fatigue 2. Enthesitis (a painful condition that occurs when the entheses, the points where ligaments or tendons attach to bones, become inflamed.) 3. Joint Swelling and/or pain 4. Reduced range of motion 5. Morning stiffness and tiredness 6. Nail pitting (notches or depression on the nail plate) or separation from the nail bed 7. Eye inflammation (including redness or pain in the eye) It’s important to note, there isn’t a direct connection between psoriasis severity and PsA severity. You may have very few skin lesions and have many joints affected by arthritis. ## **Treatment for Psoriatic Arthritis** Managing psoriatic arthritis typically involves a combination of medication, lifestyle changes, and sometimes surgery. Nonsteroidal anti-inflammatory drugs (NSAIDs) are often prescribed to help reduce pain and inflammation. Disease-modifying antirheumatic drugs (DMARDs) are another class of medications used to slow the progression of joint damage. Biologic drugs, which target specific parts of the immune system, have also shown to be effective in treating psoriatic arthritis. In addition to medication, physical therapy, exercise, and maintaining a healthy weight can help improve joint function and overall well-being. Living with a chronic condition like psoriatic arthritis can take a toll on both physical and mental health. Though there is no cure, a growing range of treatments are available to help stop the disease progression, lessen pain, protect joints, and preserve range of motion. If you have or suspect you may have PsA, it is extremely important to work with a rheumatologist (a doctor who specializes in how the immune system affects joints, bones, and muscles) to find the right treatment plan. PsA can cause permanent disability and chronic pain and fatigue, making it essential for individuals to find coping strategies that work for them. This may include joining support groups, practicing stress-reduction techniques such as mindfulness or yoga, and maintaining open communication with healthcare providers. Building a strong support network of friends and family can also provide invaluable emotional support. Self-care also plays a crucial role in managing psoriatic arthritis. This includes prioritizing rest when needed, eating a balanced diet rich in anti-inflammatory foods, and finding activities that bring joy and relaxation. It’s also important for individuals to advocate for themselves and their healthcare needs, whether that means seeking a second opinion, exploring alternative therapies, or asking for accommodations at work or school. ## **How to show your support** It is the mission of the National Psoriasis Foundation to drive efforts to cure psoriatic disease and improve the lives of those effected. NPF is the leading nonprofit supporter of psoriatic disease research. All efforts funded by the NPF lead to key discoveries to pave the way for better treatment options and finding a cure. During PsA Action Month, all gifts to the NPF up to 50,000 will be matched for twice the impact! **Categories:** Blog Article, News Article --- ### [Food to Prevent Joint Pain: A Comprehensive Guide](https://wellcomemd.com/foods-to-prevent-joint-pain/) **Published:** August 15, 2024 **Author:** WellcomeMD **Excerpt:**Discover the best foods to prevent joint pain, learn which foods to avoid, and get expert tips for creating a joint-friendly diet plan to improve your mobility and quality of life.
**Content:** Joint pain can stop you in your tracks. Millions struggle with joint pain daily, but did you know your diet plays a crucial role in managing it? In this article, we’re going to reveal the best foods to prevent joint pain along with the foods you might want to avoid. ## The Connection Between Diet and Joint Health What you eat directly impacts your joint health. Some foods fight inflammation and repair joints, while others can make pain worse. Understanding this link helps you make smarter food choices for healthier joints. ## Anti-Inflammatory Foods to Prevent Joint Pain Here are some anti-inflammatory foods that prevent joint pain: ### Omega-3 Rich Fish Fish like salmon and mackerel pack a powerful punch against joint pain. Their omega-3 fatty acids work wonders in reducing inflammation. Try adding fish to your menu twice a week and feel the difference in your joints. ### Colorful Fruits and Vegetables Think of your plate as a rainbow. Berries, cherries, leafy greens, and bell peppers are top-notch foods to prevent joint pain. These colorful powerhouses not only fight inflammation but also boost your overall health. ### Nuts and Seeds A handful of walnuts or a sprinkle of chia seeds can be your joints’ best friends. Rich in omega-3s and vitamin E, they work together to keep your joints protected. Make them your go-to snack for a daily dose of joint health. ### Olive Oil Olive oil isn’t just for cooking – it’s medicine for your joints. It contains oleocanthal, which acts like ibuprofen in your body. Drizzle it on your salads or use it for cooking to give your joints some extra love. ### Turmeric and Ginger These spices are nature’s pain relievers. Turmeric, with its active compound curcumin, is especially good at fighting joint pain. Spice up your meals or enjoy them as teas to tap into their joint-soothing powers. ## Foods That May Trigger Joint Pain While we focus on food to prevent joint pain, it’s crucial to know what foods can make it worse: ### Refined Sugars Sugar can be your joints’ worst enemy. Foods high in added sugars, like sodas and candies, can increase inflammation. Cut back on these sweet troublemakers to keep your joints happy. ### Red Meat Too much red meat might fire up joint pain. While lean meats can be part of a healthy diet, moderation is key when it comes to red meat. ### Trans Fats These sneaky fats love to cause trouble for your joints. Found in many processed foods, they’re known inflammation boosters. Check labels for “hydrogenated oils” and steer clear to protect your joints. ### Alcohol Excessive drinking can be a pain – literally. It can increase inflammation and mess with your joint pain medications. Limiting your alcohol intake is a smart move for joint health. ### Nightshade Vegetables For some people, tomatoes, potatoes, and eggplants might spell trouble. If you’re sensitive to these, cutting back might bring relief to your achy joints. ## Creating a Joint-Friendly Diet Plan To effectively manage joint pain through diet, here’s your game plan: - Focus on adding foods to prevent joint pain in your daily meals. - Gradually cut back on foods known to trigger inflammation. - Keep that water bottle handy – staying hydrated is crucial. - Talk to your doctor about supplements like fish oil or glucosamine. - Maintain a healthy weight to take pressure off your joints. ## The Importance of Personalization Remember, your body is unique. What triggers joint pain in one person might not affect another. Keep a food diary to track how different foods impact your joint pain. This personal detective work helps you find the best food to prevent joint pain. ## Complementary Lifestyle Factors While food to prevent joint pain is crucial, don’t forget these joint-friendly habits: - Get moving with low-impact exercises to strengthen your joints. - Catch those Z’s – good sleep helps repair and reduce inflammation. - Chill out with stress-busting techniques like meditation or yoga. ## Your Path to Pain-Free Living Your journey to joint pain relief starts in your kitchen. Take control of your joint health by choosing the right food to prevent joint pain and avoiding triggers.. Stick with it – consistency is key for long-term relief. Always check with your doctor before making big diet changes, especially if you have health conditions or take medications. Every meal is a chance to nourish your joints. With the right food choices, you’re on your way to moving easier and living better. ## Ready to take your joint health to the next level? WellcomeMD offers personalized nutrition consultations and care tailored to your unique health needs. [Our Concierge 2.0](https://wellcomemd.com/what-we-do) model gives you unparalleled access to dedicated physicians who understand the importance of diet in managing joint pain. With WellcomeMD, you’ll get: - 24/7 access to your physician - Same-day or next-day appointments when you need them most - Unhurried consultations to address all your concerns - A customized health plan focusing on your joint health and overall well-being Don’t let joint pain hold you back. Invest in your health and experience the WellcomeMD difference. Call 888.531.3844 or visit our website today to [schedule your free, no-obligation discovery call](https://wellcomemd.com/discovery-call). Your journey to optimal joint health and overall wellness starts here! **Categories:** Blog Article, News Article --- ### [Aug 15th is National Relaxation Day](https://wellcomemd.com/aug-15th-is-national-relaxation-day/) **Published:** August 15, 2023 **Author:** WellcomeMD **Excerpt:**National Relaxation Day, observed on August 15th every year, serves as a reminder to slow down, unwind, and prioritize self-care. This special day encourages individuals to step away from their hectic routines, allowing themselves a moment of tranquility and rejuvenation.
**Content:**  In our fast-paced world filled with constant responsibilities, deadlines, and challenges, taking a break and indulging in relaxation has become more important than ever. National Relaxation Day, observed on August 15th every year, serves as a reminder to slow down, unwind, and prioritize self-care. This special day encourages individuals to step away from their hectic routines, allowing themselves a moment of tranquility and rejuvenation. ## **Origins of Relaxation Day** National Relaxation Day might seem like a modern invention, a response to the stressful demands of contemporary life. However, its origins can be traced back to the 1980s, when a fourth-grader named Sean Moeller founded the day as a unique way to combat the mounting stress levels even among young students. Sean’s idea was to encourage people to take a break from their daily struggles and find ways to relax, whether through meditation, spending time in nature, enjoying a leisurely bath, or engaging in their favorite hobbies. Sean believed that relaxation was essential for maintaining good mental and physical health, and he wanted to spread this message to the world. ## **Celebrating National Relaxation Day** The observance of National Relaxation Day has grown over the years, thanks to the increasing awareness of the importance of mental health and self-care. People around the world now embrace this day as an opportunity to pamper themselves and reduce stress. From spa visits to picnics in the park, individuals find various ways to unwind and rejuvenate. On this day, technology detoxes, yoga sessions, mindfulness exercises, and other relaxation techniques are encouraged. Employers often promote wellness activities in the workplace, acknowledging that relaxed and happy employees are more productive and creative. In a world that often glorifies busyness, National Relaxation Day serves as a vital reminder that taking time for oneself is not a luxury but a necessity. It’s a day to unplug from the digital world, step away from the hustle, and focus on inner peace and well-being. So, as August 15th rolls around, take a deep breath, let go of your worries, and indulge in some well-deserved relaxation. Your mind and body will thank you. ## **10 Easy Ways to Relax:** 1. **Try a breathing exercise.** Take a moment to be conscious of the breath coming in and out. Or try box breathing a technique where you breathe in for a count of four, hold for a count of four, breath out for four, and hold for four. Repeat three or four times. 2. **Meditate.** Settle into a comfortable, seated position and close your eyes. Focus on your breathing a return to focus when your mind starts wander. Even meditating for one minute can make a difference. 3. **Practice gratitude.** Write down three different things your grateful for. When practiced daily, you can rewire your brain to focus more on the positive. 4. **Try relaxation exercises.** Tense a particular muscle group such as neck and shoulders and then release. This practice, also known as Progressive Muscle Relaxation will help you lower your overall tension and stress levels. 5. **Express your feelings.** Keep a journal. If something is stressing you out write it down. If practiced over time keeping a journal can help reduce stress, and help you regulate your emotions. 6. **Do something creative.** Take time to do something creative that you enjoy like cooking, baking, coloring, or doodling. Anything that requires focus and concentration. 7. **Get active.** Exercise is a great stress reliever that releases endorphins and help you destress and boost your sense of well-being. 8. **Connect with others.** Call a friend who Spend time talking to a friend Even better if you can meet up in person. Meet up with friends or coworkers for happy hour 9. **Take a bath.** Taking a warm bath can increase levels of serotonin, the chemical produced by the brain which plays a key role in mood, sleep, and happiness. 10. **Unplug.** Put the phone down, turn off the tv and escape for a few minutes each day. **Categories:** Blog Article, News Article --- ### [Why Does My Knee Hurt When I Straighten It?](https://wellcomemd.com/why-does-my-knee-hurt/) **Published:** July 3, 2024 **Author:** WellcomeMD **Excerpt:**Whether it happens suddenly during a workout or gradually creeps up over time, experiencing knee pain when you straighten your legs can significantly impact your daily activities and quality of life.
**Content:** If you’ve ever asked yourself, “Why does my knee hurt when I straighten it?” you’re not alone. This common complaint can be a source of significant discomfort and limitation. Whether it happens suddenly during a workout or gradually creeps up over time, experiencing knee pain when you straighten your legs can significantly impact your daily activities and quality of life. In this article we’ll explore the reasons behind this specific type of knee pain, discussing issues such as muscle imbalance, ligament damage, and inflammation. We’ll also offer several actionable tips to help you promote knee health from the comfort of your home. ## UNDERSTANDING THE KNEE PAIN Knee pain that occurs when you straighten your leg can arise from various factors, each with its own complexities and treatment approaches. Understanding these factors can provide a roadmap to relief. Recognizing the severity and duration of your knee pain is crucial as it can guide you toward the most effective solutions. ## COMMON CAUSES OF KNEE PAIN Here are some of the reasons why you may be experiencing knee pain when you straighten your legs: ### MUSCLE IMBALANCE AND QUAD TIGHTNESS The answer to “Why does my knee hurt when I straighten it?” often lies in a condition called muscle imbalance. The quadriceps and hamstrings play crucial roles in knee movement and stability. If the quadriceps are overly tight or dominant, they can pull the patella out of its normal track, causing pain and discomfort when the knee is straightened. While this is often seen in athletes or individuals with a very active lifestyle it can affect anyone. Targeted stretching and strengthening exercises can help restore balance and alleviate knee pain. ### LIGAMENT ISSUES Ligaments like the ACL and PCL stabilize the knee. Damage to these ligaments can cause instability and pain, particularly in activities that involve straightening the knee. Such injuries are common in sports but can also result from everyday accidents. If a recent injury has you wondering, “Why does my knee hurt when I straighten it?” don’t hesitate to seek medical attention to assess the damage and get on the path to recovery. ### AUTOIMMUNE INFLAMMATION Autoimmune conditions such as rheumatoid arthritis can lead to inflammation in the joints, including the knees. This inflammation can cause chronic pain and stiffness, often worsening when the knee is straightened after a period of rest. If you suspect an autoimmune condition is behind your knee pain, partner with a healthcare professional to manage the condition and reduce inflammation. ### MENISCUS TEARS The meniscus acts as a cushion between the knee’s cartilage surfaces. Tears in this cartilage can be painful and often occur from twisting movements but can also develop due to aging. Meniscus tears could be the reason why your knee hurts when you straighten your legs. Treatment options for meniscus tears range from rest and physical therapy to surgical intervention, depending on the severity. ### OSTEOARTHRITIS This degenerative joint disease is a common cause of knee pain in older adults, resulting from gradual wear and tear to the cartilage. Osteoarthritis can make straightening the knee painful and difficult. If you’re in an older age group and are experiencing knee pain when straightening your legs, talk to your healthcare provider about the possibility of osteoarthritis and how to manage it. ## TIPS FOR PROMOTING KNEE HEALTH AT HOME Effectively managing knee pain involves a combination of lifestyle adjustments, exercises, and sometimes medical intervention. Here are some tips to help you maintain and improve your knee health: ### 1. MAINTAIN A HEALTHY WEIGHT “Why does my knee hurt when I straighten it?” Part of the answer might be the extra pressure your knees endure under excess weight. Maintaining a healthy weight reduces the stress on your knees, lessening pain and preventing further damage. Even a modest weight reduction can make a big difference in the load your knees bear, helping to ease pain when straightening your leg. ### 2. STRENGTHEN SURROUNDING MUSCLES Strong muscles support and stabilize the knee. Regular exercise focusing on strengthening the quadriceps, hamstrings, and calves can help balance the forces around the knee joint. Incorporate resistance training and bodyweight exercises into your routine to build strength and reduce the chances of asking, “Why does my knee hurt when I straighten it?” ### 3. PRACTICE REGULAR STRETCHING Flexibility exercises can help alleviate tightness in the leg muscles and improve range of motion, reducing the strain on your knee when straightening it. Focus on [stretches targeting the quadriceps, hamstrings, and calves](https://www.houstonmethodist.org/blog/articles/2020/aug/5-muscles-to-stretch-to-improve-your-knee-health/) to benefit your knee pain most when straightening your leg. ### 4. USE PROPER FOOTWEAR Good shoes are not just about comfort; they also help maintain proper leg alignment and distribute weight evenly, which is essential for knee health. When shopping for shoes, prioritize options with ample support and cushioning, especially if your activities involve frequent knee straightening. ### 5. APPLY HEAT OR COLD THERAPY Applying heat or cold can be beneficial, depending on the type of knee pain you’re experiencing. Heat therapy helps relax and loosen tissues and stimulate blood flow to the area, while cold therapy can reduce inflammation and numb sharp pain. If you’re constantly asking, “Why does my knee hurt when I straighten it?” experiment with alternating heat and cold therapy to find what offers the most relief. ### 6. CONSULT WITH SPECIALISTS Regular check-ups with healthcare professionals, like those at Wellcome MD, are crucial. Our experts can provide tailored advice and interventions to manage your knee pain effectively. If you’re tired of wondering, “Why does my knee hurt when I straighten it?” It’s time to get professional guidance to pinpoint the cause and create a targeted treatment plan. ## YOUR PATH TO LASTING KNEE PAIN RELIEF So, why does your knee hurt when you straighten it? The causes can be multifaceted, but understanding these reasons is your first step toward relief. You can significantly improve knee health by incorporating the strategies discussed here, such as managing weight, strengthening muscles, and seeking professional advice. However, lasting relief often requires a comprehensive approach that combines your fitness efforts with the expert medical guidance you’ll find with us at Wellcome MD. Our team of experienced doctors specializes in diagnosing and treating knee pain, offering [personalized care plans that address the unique needs of each patient](https://wellcomemd.com/what-we-do). Our focus on preventive care helps identify and address the underlying factors contributing to your discomfort while our emphasis on patient education and empowerment provides you with the tools and knowledge needed to take an active role in your health. By partnering with your Wellcome MD doctor, you’ll develop a comprehensive plan combining medical treatment, lifestyle modifications, and targeted exercises to help you overcome knee pain and reclaim your quality of life. If you’re tired of wondering why your knee hurts when you straighten it and are ready to take control of your knee health, schedule a consultation with Wellcome MD today. Don’t let knee pain hold you back any longer. Take the first step towards a healthier, more active future by contacting Wellcome MD now. With our expert guidance and support, you can find lasting relief from knee pain and get back to enjoying the activities you love.[ Schedule your appointment today](https://wellcomemd.com/discovery-call) and discover the difference personalized preventive care can make in your life. **Categories:** Blog Article, News Article --- ### [Staying Healthy While On Vacation](https://wellcomemd.com/staying-healthy-while-on-vacation/) **Published:** September 9, 2025 **Author:** WellcomeMD **Excerpt:**Vacations, no matter when taken, are meant to be restorative—time away from the daily grind, filled with relaxation, new experiences, and maybe a cocktail or two by the pool. But if you’ve worked hard to build healthy routines, you might wonder how to stay healthy on vacation without missing out on the fun.
**Content:**  As tourist season draws to a close and the weather starts to change, many of our members start making plans to explore new destinations in cooler temps or head to warmer destinations. Vacations, no matter when taken, are meant to be restorative—time away from the daily grind, filled with relaxation, new experiences, and maybe a cocktail or two by the pool. But if you’ve worked hard to build healthy routines, you might wonder *how to stay healthy on vacation* without missing out on the fun. The good news? With a little intentionality, you can keep your body moving, enjoy nourishing foods, and still indulge in vacation treats without guilt. Here are some realistic tips for staying active and balanced while you travel: **1. Think “movement,” not “workouts.”** When it comes to **staying active on vacation**, don’t worry about sticking to your usual gym routine. Instead, look for ways to add natural movement to your day: - Take a morning or evening walk to explore your surroundings. - Swim, snorkel, or paddleboard if you’re near water. - Choose active sightseeing, like walking tours, hikes, or biking. Movement doesn’t need to feel like exercise—it’s about keeping your body energized so you can enjoy your trip to the fullest. **2. Keep it short and sweet.** Even 10–15 minutes of intentional movement can go a long way on vacation. You don’t need equipment or a big block of time—just a few simple moves to wake up your body and keep you feeling good:  **Quick Vacation-Friendly Routine (no equipment needed):** - **Bodyweight squats (10–15 reps):** Wake up your legs and hips after sitting on planes, trains, or in the car. - **Wall push-ups (10–12 reps):** Gentle upper body strength without needing floor space. - **Standing calf raises (10–15 reps):** Great for circulation, especially if you’ve been walking a lot. - **Seated or standing twists (5–8 per side):** Loosen your spine after long travel days. - **Shoulder rolls (10 forward, 10 back):** Release tension from carrying bags or sitting. - **Gentle forward fold stretch (hold 20–30 seconds):** Relieves stiffness in the hamstrings and lower back. - **Neck stretches (ear to shoulder, chin to chest, look side to side):** Perfect for releasing travel tension. You can do this mini-sequence right in your hotel room, on the balcony, or even outside in the fresh air. It only takes a few minutes, but it makes a big difference in how energized and flexible you feel for the day ahead. **3. Balance your plate, not every bite.** One of the easiest ways to practice **healthy eating on vacation** is to look at balance across the day instead of trying to “eat perfectly” at every meal: - Start the morning with protein and fresh fruit. - Add colorful veggies when you can. - Stay hydrated—especially if you’re enjoying alcohol or spending time in the sun. This approach leaves plenty of room for indulgences, while still keeping your body nourished. **4. Indulge intentionally.** Choose treats you’ll truly enjoy, whether it’s local pastries, gelato, or a special dinner. Savor them without guilt. Healthy living includes joy—and vacation is the perfect time to lean into that balance. **5. Make rest part of the plan.** A big part of **how to stay healthy on vacation** is giving your body the gift of rest. Prioritize good sleep, relaxation, and downtime. Think of movement and balanced eating as tools that help you feel even more refreshed when you return home. **Final Thoughts** Learning **how to stay healthy on vacation** isn’t about restriction—it’s about finding balance. By moving your body in ways that feel fun, fueling with a mix of wholesome foods and indulgences, and giving yourself permission to rest, you’ll come back feeling energized and renewed—not like you need a “vacation from your vacation.” And remember: the best tool you can have in your health toolkit isn’t a gadget or a new routine—it’s the support of a knowledgeable coach walking alongside you. At [The Well](https://thewellpf.com), our trainers help you build habits that fit your lifestyle (vacations included) so you can feel strong, confident, and healthy year-round. 👉 If you’re ready to explore what that support could look like for you, we’d love to meet you for an [Exploratory Session](https://thewellpf.com/apply-for-an-exploratory-session/). It’s the perfect first step toward creating a fitness and wellness plan that works *with* your life—not against it.  Aubrey Eicher is the owner and founder of [The Well Personal Fitness](https://thewellpf.com), a boutique holistic personal training studio with locations in Ashland and Richmond. She and her team specialize in private, personalized fitness coaching that helps clients in midlife build strength, confidence, and lasting wellness. Aubrey is passionate about blending movement, mindset, and lifestyle strategies so that each client can feel and function at their best—both now and in the years ahead. **Categories:** Blog Article, News Article --- ### [What is an anti-inflammatory diet?](https://wellcomemd.com/what-is-an-anti-inflammatory-diet/) **Published:** April 28, 2025 **Author:** WellcomeMD **Excerpt:**Let’s talk about anti-inflammatory eating principles and how you can make them happen to fit your personal eating style and tastes.
**Content:**  Basic healthy eating principles are not overly complicated, but can be hard to implement. Unfortunately when it comes to any kind of change our habits get the best of us, and changing our routines takes work and concerted effort. What is inflammation with regard to our body and health? Acute inflammation is an injury with a local inflammatory response, (think of a swollen joint after you take a bad fall). Chronic inflammation is a systemic (whole- body) persistent activation of our immune system. This chronic inflammation is what we want to stop as it can be deadly and lead to more serious disease in our bodies. Diet is the largest contributor to how we manage and prevent or repair chronic inflammation. The term anti-inflammatory diet has become a hot topic. There is no single diet that is anti-inflammatory. Ones like Blue Zones, DASH, and Mediterranean are just a few diets that can be anti-inflammatory if implemented correctly. Let’s instead talk about anti-inflammatory eating principles and how you can make them happen to fit your personal eating style and tastes. First, I’d like to toss out the term diet. Diets are temporary and are doomed to fail because of that. This is a permanent change to the way you eat. This is a new you and a new way of feeding the healthy inflammatory, pain-free version of you. ## **The Dos and Don’ts of an Anti-inflammatory Diet** What foods you should not include in your new healthy lifestyle? - **No Ultra-Processed foods** – this includes the obvious fast foods but also the less obvious “healthy” versions that are pretending to be good for you. Ex: breads, pasta, cakes, cookies, sodas, salad dressing, and most canned products. - **No Sugar** (whole fruits excluded) - **No Alcohol** (60 days at least) alcohol converts to ethanol – cars can be run off this not your body – it is a poison - **No Snacks** I’m sure you’re thinking well, what is left to eat? Turns out, there’s still quite a bit. Here’s a list of all the things you should focus on eating: - **All vegetables** – higher carb ones such as corn, peas and root vegetables and potatoes, are carbohydrates and should be consumed as such in moderation - **Proteins:** chicken, fish, meats (grass fed and finished beef, pork, lamb, etc.) beans, and legumes - **Fats** such as nuts, avocados and pressed oils such as olive, avocado, grape seed (these should be limited as they are dense calorie foods) - **Carbohydrates from** **whole intact grains** and pseudo-seeds only (barley, rice, farro, quinoa, etc.) ## **What should my plate look like?** The anti-inflammatory way of eating is a plant first way of life.  Fill half your plate with vegetables at every meal (green, leafy and cruciferous, asparagus, peppers, onions, leeks, etc.) The goal should be 3-4 cups per plate, per meal – build up slowly. This allows your gut microbiome to adjust and support the beneficial anti-inflammatory microbes to grow and flourish Adequate protein for your body (lbs/2.2 = protein amount – you can go as high 1.5 or use your ideal weight in lbs/2.2 ) Carbohydrates – ¼ to ½ cup of whole intact grains or a starchy vegetable Vegetables – 2 cups of fruit per day (this is whole fruits berries, apples, pineapple, watermelon) \* For those with inflammatory diseases the recommendation is to target carbs in your meals in the morning and lunch and not for dinner. We are better able to digest and balance glucose and be insulin sensitive during the day versus at night. ## **How to implement an anti-inflammatory diet?** Prepping can make this new way of eating easier and help stop you from slipping into old habits. Make your meals like you are having company, instead of 1 chicken breast make 4 or 5, roast whole pans of vegetables, make a quinoa salad to add to a healthy green one or as a side dish.  As mentioned above, half your plate should be filled with vegetables and go easy on the dressing and added oils. The goal is to build up to four cups of vegetables at every meal, and eat 30 different plants per week. Spices do count, so get your spice on! Snacking, alcohol, and all highly processed foods are not to be eaten. Try it for 60 days and track how you feel. How are your joints, how’s your breathing, sensitivities? How are you sleeping? Make note of the changes. Jot them down on a post it, for example: 4/25 – I sleep great, 4/27 – no joint pain! This is your new normal and quickly you won’t remember how poorly you felt. Hydration, hydration hydration!! It hot out there you want to target 91 to 123 ounces per day depending on activity levels. Keep track of what you put in your mouth via a diary, pictures, or with an app. We underestimate the number of calories we eat per day by 700. To give you an idea of the impact 500 calories extra per day will cause a 1-to-2-pound weight gain per week which translates into 52 to 104 lbs in a year. WOW! And those 500 calories add up quickly. Our favorite whiskey/bourbons are 139-124 calories and that’s per drink. One TBS of olive oil is 120 calories, if you use one serving of condiments at one ounce each you could have a large pepperoni pizza worth of added calories. Serve all your meals with at least 2 kinds of vegetables, 7-9 oz protein and ¼ cup of whole grain (use a cup to measure out the amounts). ## **Anti-inflammatory Recipes Ideas** **Breakfast:** **Protein Chia Seed Pudding**  **Ingredients:** 3 tbsp chia seeds ½ cup coconut milk ½ c water 2 scoops protein powder ½ banana, mashed ½ tsp cinnamon 1 tsp vanilla extract 1 handful mixed berries Slivered almonds, to serve **Directions:** Place the chia seeds in a bowl and cover with the coconut milk. Add the protein powder, banana, cinnamon, vanilla, and pure maple syrup. Stir well. Place in the fridge overnight. Top with fresh berries and slivered almond before enjoying. **Bean Breakfast Burrito** (\*\*Note you can use store bought salsa) **Ingredients:** 1 3/4 tomatillos, husked, rinsed, and halved 1 Tbsp. jalapeño, halved and seeded 3 Tbsp. fresh lime juice 2 scallions, cut into pieces 1/2 tsp. kosher salt 10 large eggs 1 tsp. oil 15 oz. can black beans (smashed with fork) 8 cauliflower or egg tortillas 2 1/2 c. spinach, trimmed **Directions:** Heat broiler. Arrange tomatillos and jalapeño, cut-side down, on a foil-lined baking sheet; broil until blistered, 8 to 9 minutes. Let cool, then transfer to a food processor. Add lime juice, cilantro, scallions, and ¼ tsp salt; pulse until combined but not smooth. Beat eggs with 2 Tbsp water and 1/4 tsp salt. Heat oil in a large nonstick skillet on medium. Add eggs and cook, stirring often with a rubber spatula, to desired doneness, 2 to 3 minutes for medium-soft eggs. Spread beans on each tortilla; top with spinach, eggs, cheese, and the salsa. Fold sides over filling and roll from bottom up. Freeze parchment-and-foil-wrapped burritos up to 3 weeks. To reheat, remove foil and microwave until hot, 2 minutes per side. **Vegetable Egg Bake** **Ingredients:** 12 eggs 1/2 tsp garlic powder 1/2 tsp black pepper 1/4 tsp salt 1 1/2 C fresh baby spinach, chopped (I typically use 3 pounds of fresh spinach this packs the vegetables in and gives and easy on the goal meal) 1/2 of an orange or red bell pepper, chopped 1/2 C cherry or grape tomatoes, quartered 1/4 C onion, chopped **Directions:** Preheat oven to 350 F. Lightly spray a 9 x 13 inch baking dish with non-stick cooking spray. Whisk together eggs, garlic powder, salt, and pepper in a large bowl. Mix in spinach, bell pepper, cherry tomatoes, and onion. Pour mixture into prepared baking dish. Bake for 40 minutes. If you divide the pan into quarters you will have a 3 egg meal with 21 grams of protein. **Lunch/Dinner** **Roasted Vegetables** You can roast any vegetable with this method. We roast broccoli, beets, carrots, kale, sweet potatoes, asparagus, Brussel sprouts, etc. Preheat oven to 400 degrees Line large rimmed sheet pan (preferably two) Chop vegetables in to 1 to 2 inch cubes – place on pan, place in oven and roast till done – the amount of done will depend on taste, a little browning is a nice crispy treat. Pull from the oven drizzle with a small amount of olive oil, salt pepper and spices to your taste. Your choice of seasoning: Chipotle, Italian herbs, Asian, or leave plain and add them to salads with a squeeze of lemon juice and a protein of your choice. **Salmon with Lemon Garlic Asparagus** **Ingredients:** 1 8 oz filet or 1 pound center-cut salmon fillet, preferably wild, cut into 4 portions (The large piece will give you leftovers for your salad or other meals 1 pound fresh asparagus, trimmed ½ teaspoon salt ½ teaspoon ground pepper 1 tablespoon extra-virgin olive oil ½ tablespoon grated garlic 1 teaspoon grated lemon zest 1 tablespoon lemon juice **Directions:** Preheat oven to 375 degrees F. Use a large rimmed baking sheet and cut a piece of parchment paper to fit whole sheet. Place salmon on one side of the prepared baking sheet and asparagus on the other. Sprinkle the salmon and asparagus with salt and pepper. Heat oil, garlic, lemon zest and lemon juice in a small skillet over medium heat. Drizzle the mixture over the salmon and asparagus. Bake until the salmon is cooked through and the asparagus is just tender, 12 to 15 minutes **Chicken/Turkey/Beef Meatballs with Zoodles**  **Ingredients:** 2 lbs. ground chicken or turkey or grass feed and finished beef 1 lbs chopped Spinach/kale/Swiss chard (can also mix roasted eggplant slices 1 egg, beaten ¼ cup almond meal 1 garlic clove, minced 1 tsp. dried basil 1 tsp. dried oregano Fresh basil 2 to 3 cups marinara sauce Sea salt and freshly ground black pepper Fresh or frozen zoodles **Directions:** Preheat oven to 350 degrees Lined large rimmed baking pan with parchment paper. In a bowl, combine chicken or turkey or beef with egg, almond meal, garlic, dried basil, and dried oregano, green vegetable; season with salt and pepper to taste. Scoop and form the meatballs with your hands form into balls and place on baking pan Bake till done (about 20 mins) Heat marinara sauce in pan then add the meatballs and zoodles. Cover and simmer for a few mins. Serve topped with fresh basil. --- [](/mooresville-north-carolina-tracy-farrell) [**Tracy Farrell, IIN, FDNP**](https://wellcomemd.com/mooresville-north-carolina-tracy-farrell) Tracy Farrell is an expert in gut health, thyroid, and endocrine issues. She has more than 20 years of experience in healthcare starting on the administrative side and then as a Functional Diagnostic Nutrition Practitioner and Integrative Health Coach for the last five years at Natural Endocrine Solutions. She has certifications in Small Intestine Bacterial and Fungal Overgrowth (SIBO & SIFO) and has coordinated wellness programs for clients with autoimmune disorders and thyroid issues such as Hashimoto’s and Graves’ disease. Most recently she received a Bone Density Certification from Functional Diagnostic Nutrition. **Categories:** Blog Article, News Article --- ### [Women Are Not Small Men: Cutting Edge Insights into Perimenopause and Menopause](https://wellcomemd.com/women-are-not-small-men-cutting-edge-insights-into-perimenopause-and-menopause/) **Published:** April 7, 2025 **Author:** WellcomeMD **Excerpt:**While hot flashes are often the hallmark symptom, perimenopause and menopause involve far more complex hormonal shifts that can impact nearly every system in the body. New research and treatment options, popularized by Dr. Mary Claire Haver and Dr. Stacy Sims go beyond simply managing symptoms.
**Content:**  **Beyond Hot Flashes: A Holistic View of Hormonal Shifts** While hot flashes are often the hallmark symptom, perimenopause and menopause involve far more complex hormonal shifts that can impact nearly every system in the body. New research and treatment options, popularized by [Dr. Mary Claire Haver](https://maryclairewellness.com/provider/dr-mary-claire-haver/) and [Dr. Stacy Sims](https://www.drstacysims.com) go beyond simply managing symptoms. Here at [WellcomeMD](https://wellcomemd.com), our physicians have the time to read up on new research and incorporate new strategies that delve into the intricate interplay of hormones, metabolism, inflammation, and lifestyle factors to create personalized strategies for optimal well-being. **Key Areas of New Research and Our Clinical Focus:** - **The Crucial Role of Muscle Health:** Dr. Stacy Sims’ research has highlighted the significant impact of declining estrogen on muscle mass, and strength. This isn’t just about physical appearance; muscle plays a vital role in metabolism, bone density, and overall energy levels. New preventative strategies emphasize resistance training tailored to this life stage, along with optimal protein intake and strategic nutrient timing to preserve and even build muscle mass. At [WellcomeMD](https://wellcomemd.com), we utilize body composition analysis to track progress and personalize recommendations. - **New training recommendations for women in their 30s and 40s:** Prioritize resistance training and high-intensity workouts over prolonged endurance activities. Avoid fasted workouts and make sure to eat at least 15 grams of protein within 45 minutes after completing a workout. - **New training recommendations for women 50+:** Prioritize jump training workouts, 10 minutes, three times a week to maintain bone density. Heavy resistance training and sprint interval training helps preserve lean muscle mass and strength. Continue to avoid fasted workouts and make sure to eat at least 20 grams of protein within 45 minutes after completing a workout. - **Metabolic Changes and Insulin Sensitivity:** Perimenopause often brings changes in insulin sensitivity, making women more susceptible to weight gain, particularly around the abdomen, and increasing the risk of type 2 diabetes. Dr. Haver’s work has shed light on the importance of dietary strategies that stabilize blood sugar and reduce inflammation. - **The Galveston Diet** popularized by Dr. Haver, focuses on cutting back or eliminating inflammatory foods like refined carbohydrates and sugar and eating more foods rich in Omega 3s and fermented foods. - **Cycle Syncing** popularized by author [Alisa Vitti](https://floliving.com/about) is the practice of aligning your daily activities, including diet, exercise, and social activities with the different phases of your menstrual cycle to enhance well-being reduce or eliminate PMS symptoms. - **Functional Medicine** involves personalized nutrition plans that prioritize whole, unprocessed foods, adequate fiber, and strategic carbohydrate intake. The physician and health coach team at WellcomeMD utilize advanced lab testing to assess insulin resistance and guide targeted interventions. - **Inflammation: The Silent Disruptor:** Emerging research underscores the role of chronic low-grade inflammation in exacerbating menopausal symptoms and increasing the risk of age-related diseases. Both Dr. Haver and Dr. Sims emphasize the impact of diet, stress, and gut health on inflammation levels. Our clinics focus on identifying and addressing the root causes of inflammation through comprehensive gut health assessments, stress management techniques like mindfulness, meditation, and yoga, and anti-inflammatory dietary recommendations rich in antioxidants and omega-3 fatty acids. - **Brain Health and Cognitive Function:** Fluctuations in estrogen can impact cognitive function, leading to complaints of brain fog and memory issues. Our preventative approach includes strategies to support brain health, such as ensuring adequate sleep, managing stress, and incorporating brain-boosting nutrients and activities. Our physicians might recommend specific supplements like omega-3 fatty acids or phosphatidylserine, alongside engaging in mentally stimulating activities like puzzles or learning a new skill. - **Personalized Hormone Optimization (When Appropriate):** While lifestyle modifications are foundational, for some women, carefully considered and bioidentical hormone therapy can be a valuable tool to alleviate debilitating symptoms and support long-term health. Our approach to hormone therapy is highly individualized, based on comprehensive hormonal testing, a thorough understanding of the patient’s medical history and lifestyle, and a collaborative decision-making process. If you’re wanting to try hormone replacement therapy, we prioritize the lowest effective dose of [bioidentical hormones](https://my.clevelandclinic.org/health/treatments/15660-bioidentical-hormones), tailored specifically to your needs, and closely monitor our patients to ensure safety and efficacy. **Empowerment Through Knowledge and Personalized Care:** Perimenopause and menopause are not a time to simply endure. They are a natural transition that can be navigated with knowledge, proactive strategies, and personalized care. At WellcomeMD, we are committed to staying at the forefront of this evolving field, integrating the latest research with a holistic and functional medicine approach. We believe that by understanding the intricate changes occurring in the body and addressing the root causes of symptoms, we can empower women to thrive during this significant chapter of their lives and beyond. If you’re experiencing the changes of perimenopause or menopause and are seeking a personalized and proactive approach to your health, we encourage you to reach out and learn more about how our concierge medical services can support you. [Contact us today to schedule a free consultation!](https://wellcomemd.com/contact) **Categories:** Blog Article, News Article **Tags:** cycle syncing, galveston diet, high intensity interval training, menopause, perimenopause, resistance training --- ### [Exercising for Longevity](https://wellcomemd.com/exercising-for-longevity/) **Published:** June 9, 2025 **Author:** WellcomeMD **Excerpt:**Eric Topol’s new book Super Agers, highlights exercise as the most important contribution toward healthy aging. With resistance training, balance, and grip strength exercises all having the highest correlations with longevity.
**Content:**  At [WellcomeMD](https://wellcomemd.com), our mission is to empower you to live your healthiest, longest life. We believe in a proactive approach to medicine, focusing on preventative strategies and uncovering the root causes of health challenges. Today, we want to talk about a cornerstone of longevity: exercise. But not just any exercise – we’re talking about smart, targeted movement that can add years of vibrant life to your journey. You might be familiar with [Dr. Eric Topol’s groundbreaking new work](https://www.simonandschuster.com/books/Super-Agers/Eric-Topol/9781668067666), particularly his insights into the remarkable individuals he calls “Super Agers.” These aren’t just people who happen to live a long time; they are individuals in their 80s and older who also maintain exceptional cognitive and physical function comparable to their decades younger counterparts. And while genetics play a small role, Topol discovered while researching for his book that lifestyle choices are undeniably powerful contributors to their remarkable healthspans. Among these choices, exercise stands out as the critical factor. So, what kind of exercise can help us emulate the Super Agers and truly exercise for longevity? It’s not about becoming a professional athlete, but rather about incorporating a diverse range of movements that challenge your body in key ways. **The Super Ager Exercise Blueprint** While Topol’s book doesn’t prescribe a specific workout routine, it highlights the *principles* of movement that contribute to exceptional aging. Drawing from the characteristics of Super Agers and the latest scientific understanding, here’s how we approach exercise for longevity at WellcomeMD: 1. **Prioritize Cardiovascular Health with Consistent Aerobics:** This is foundational. Regular aerobic activity strengthens your heart, improves circulation, and keeps your brain sharp by ensuring a steady supply of oxygen. Think brisk walking, jogging, cycling, swimming, or dancing. The key is consistency – aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity. Break it up if you need to; even 10-minute bursts add up! 2. **Build and Maintain Muscle Mass (Strength Training is Non-Negotiable):** This is where many traditional exercise routines fall short. As we age, we naturally lose muscle mass (sarcopenia), which impacts metabolism, balance, strength, and overall functional independence. Super Agers often demonstrate remarkable muscle preservation. Incorporate strength training exercises at least two times a week, targeting all major muscle groups. This doesn’t mean lifting huge weights; bodyweight exercises, resistance bands, or light dumbbells are incredibly effective. 3. **Cultivate Balance and Flexibility for Agility and Fall Prevention:** Falls are a major concern as we age, but they are often preventable with improved balance and flexibility. Activities like yoga, Tai Chi, or even simple balance exercises (standing on one leg, heel-to-toe walking) are crucial. Good flexibility also helps maintain range of motion in your joints, preventing stiffness and pain. 4. **Embrace Movement Variety and Functional Fitness:** Our bodies are designed to move in many different ways – twisting, reaching, bending, pushing, pulling. Think beyond repetitive gym machines. Incorporate activities that mimic everyday movements, like gardening, hiking on uneven terrain, playing active games, or even just taking the stairs instead of the elevator. The more varied your movement, the more resilient and adaptable your body becomes. 5. **Listen to Your Body and Prioritize Recovery:** While challenging yourself is important, overtraining can be detrimental. Super Agers understand the importance of rest and recovery. Ensure you’re getting adequate sleep and incorporate active recovery days (gentle walks, stretching) into your routine. This allows your body to repair and rebuild, preventing injury and burnout. **Your Personalized Longevity Exercise Plan** At WellcomeMD, we don’t believe in one-size-all solutions. Our concierge approach means we take the time to understand your unique health profile, current fitness level, and personal goals. We can help you: - **Assess your current physical capabilities** and identify areas for improvement. - **Develop a personalized exercise plan** that aligns with the principles of longevity and is sustainable for your lifestyle. - **Address any underlying root causes** that might be hindering your ability to exercise effectively (e.g., chronic pain, fatigue, nutritional deficiencies). - **Provide ongoing guidance and support** to keep you motivated and on track. Exercise isn’t just about looking good; it’s about feeling good, thinking clearly, and maintaining your independence and vitality for decades to come. Let us help you unlock your full longevity potential through smart, targeted movement. **Ready to start your longevity journey?** [**Contact us today**](https://wellcomemd.com/contact) **to schedule your personalized consultation.** **Categories:** Blog Article, News Article --- ### [Resilience Isn’t Just a Mindset](https://wellcomemd.com/resilience-isnt-just-mindset/) **Published:** September 24, 2025 **Author:** WellcomeMD **Excerpt:**Challenges and new opportunities are equally as healthy for our brains as meditation and relaxation. Being pushed is a tool we can leverage to our benefit. They can be opportunities for learning and growth, and they can help you improve your coping mechanism, all things we call resilience.
**Content:**  It’s important to be mindful of limiting stress and protecting our mental health, but as with almost all recommendations having to do with diet and exercise, everything in moderation. The truth is challenges and new opportunities are equally as healthy for our brains as meditation and relaxation. It all comes down to how you view the challenges and setbacks that we all inevitably face as a part of our life. The truth is being pushed is a tool we can leverage to our benefit. They can be opportunities for learning and growth, and they can help you improve your coping mechanism, all things we call resilience. We often think of resilience as a mental quality, something tied to grit, optimism, or just “toughing it out.” But emerging neuroscience tells a different, far more empowering story: Resilience isn’t just psychological. It’s biological. And that means it’s trainable. Your brain has a Comeback Circuit Recent studies have uncovered a fascinating mechanism in the brain, a comeback circuit, that governs how effectively we recover from adversity. This circuit involves two key regions: - Ventromedial prefrontal cortex (vmPFC): Handles emotional regulation, decision, making under stress, and assigning value to experiences. - Salience network: A system of brain structures that filters what’s important in any given moment (especially under pressure), helping you pivot focus and prioritize fast. When you experience stress or a setback, this neural network activates to help you recover, and each time you bounce back, these pathways grow stronger through neuroplasticity, your brain’s ability to rewire and adapt. Think of it like building mental muscle memory. The more often you get back up, the faster and more efficient your brain becomes at navigating future stress. This is neuroplasticity in action. Every time you move through a difficult experience; a breakup, job loss, health scare, any failure, your brain *literally* adapts. Neural connections in the vmPFC and salience network are strengthened, and your brain “learns” how to: - Reframe situations more quickly - Regulate intense emotions - Reengage executive function under stress - Shift focus from panic to problem-solving This rewiring makes your comeback quicker, sharper, and more efficient each time, not because you became tougher, but because your brain evolved. Some of the research: - Columbia University (2022): Found that people with higher vmPFC activity showed faster emotional recovery and better decision-making after stress exposure. - Stanford Neurosciences Institute (2019): Demonstrated that resilient individuals had stronger connectivity between the salience network and executive regions, suggesting better focus and adaptability. - Nature Neuroscience (2015): Confirmed that adaptive coping behaviors physically change brain circuits, especially under repeated moderate stress, reinforcing plasticity. **Training your Comeback Circuit/Biological Resilience** **1. Practice Mindful Stress Exposure (Not Avoidance)** Mild to moderate stress, challenging workouts, cold exposure, or taking on hard tasks, teaches your brain to respond, not react. - Examples to try cold showers, high-intensity interval training (HIIT), VO2 max training or public speaking challenges How it works: Stress triggers the salience network and increases emotional regulation capacity **2. Reframe the Narrative** Cognitive reappraisal (changing how you interpret a stressor) increases vmPFC activation and reduces emotional reactivity. Encourages adaptive meaning-making, builds emotional flexibility - Things to try: - Journaling about setbacks with a “lesson learned” lens What was a stressor I experienced today?” - A daily reframe ask yourself: How did I initially react? What’s a more empowering or useful way to look at it?” - Situational reframe: Failed Project or Rejection Instead of saying. I’m not good enough. This proves I shouldn’t try again. Try this instead: “This is feedback, not failure. Now I know what to improve, and that gets me closer to success **3. Sleep Like It’s Therapy** Sleep is when your brain does most of its rewiring. Chronic sleep loss disrupts vmPFC functioning and emotional control. - Aim for 7–9 hours, prioritize deep sleep (0–3 a.m.) Set a strict bed and waking time. This is not being selfish or self-centered. This enables you to rest, recharge and be at the top of your game. It is a gift to you and your family and friends. **4. Stay Socially Connected** Loneliness is a killer and research shows it is as bad as smoking a pack of cigarettes a day. Everyone has different social needs, asses your comfort and adjust accordingly. Positive social support activates the same neural reward pathways tied to emotional regulation. - Text a friend, join a group, share your goals, social interaction strengthens prefrontal cortex and reward circuitry during stress. **5. Reflect on Past Wins** Remind your brain it *can* bounce back, it already has. Revisiting your own comeback stories builds confidence and “resilience recall.” - Make a list of past challenges you overcame. This reinforces neural pathways associated with grit and self-efficacy. Resilience Is Not About Being Unbreakable. It is about your brain’s ability to adapt and rewire, it is time to make it work for you not against you. If you’ve ever said, I’ll never get through this, but then… you did, congratulations you’ve already experienced the power of your amazing brain’s rewiring network. Each challenge is a chance to strengthen your mental core. Every recovery is a biological win. So next time life knocks you down, remember: Your brain isn’t breaking, it is building. And you’re becoming more resilient with every bounce back.  [**Tracy Farrell, IIN, FDNP**](https://wellcomemd.com/mooresville-north-carolina-tracy-farrell?__hstc=21858660.5c4e7e29703e1b405c77c53d988e96e7.1711558332184.1746553210314.1746557169671.163&__hssc=21858660.2.1746557169671&__hsfp=481258620) Tracy Farrell is an expert in gut health, thyroid, and endocrine issues. She has more than 20 years of experience in healthcare starting on the administrative side and then as a Functional Diagnostic Nutrition Practitioner and Integrative Health Coach for the last five years at Natural Endocrine Solutions. She has certifications in Small Intestine Bacterial and Fungal Overgrowth (SIBO & SIFO) and has coordinated wellness programs for clients with autoimmune disorders and thyroid issues such as Hashimoto’s and Graves’ disease. Most recently she received a Bone Density Certification from Functional Diagnostic Nutrition. **Categories:** Blog Article, News Article **Tags:** concierge medicine, mental health, resilience --- ### [Why Protein Matters More After 40](https://wellcomemd.com/why-protein-matters-more-after-40/) **Published:** September 2, 2025 **Author:** WellcomeMD **Excerpt:**For both women and men over 40, consuming enough protein is essential for maintaining strength, hormone balance, mental clarity, and long-term vitality.
**Content:**  ## **Why Protein Matters More Than Ever After 40 — For Both Women and Men** As we age, our bodies go through profound changes — hormonally, metabolically, and physically. Yet one nutritional strategy remains critically underutilized and misunderstood: Adequate Protein Intake. For both women and men over 40, consuming enough protein is essential for maintaining strength, hormone balance, mental clarity, and long-term vitality. Let’s break down why protein is so much more than just a “fitness” nutrient — and why it’s your ally in aging well. ## **How Much Protein Do You Really Need After 40?** Current research suggests that 1.2 to 2.0 grams of protein per kilogram of body weight per day is ideal for older adults that amount is far above the outdated RDA of 0.8g/kg. To put that into perspective, a 150-pound person (about 68 kg) would need between 82 and 136 grams of protein daily. That’s a significant shift from the guidelines and what many people are used to, but it’s crucial for several key reasons. **1. Combatting Muscle Loss (Sarcopenia)** After the age of 30, we begin to lose muscle mass at a rate of 3–8% per decade, and that rate accelerates after 60. This condition is known as sarcopenia, and it’s a major driver of weakness, falls, and frailty in older adults. Protein, especially when combined with resistance or strength training, helps stimulate muscle protein synthesis, preventing the decline in lean mass and preserving mobility and independence as we age. Spread your protein intake throughout the day and include a high-quality source at every meal to optimize absorption and use. **2. Supporting Hormonal Health** For women over 40, the decline in estrogen during perimenopause and menopause disrupts many systems in the body — mood, sleep, weight, metabolism, and more. Estrogen also plays a major role in brain health, which helps explain why women account for nearly two-thirds of Alzheimer’s cases. What’s the link to protein? Its amino acids are the raw materials for producing hormones and neurotransmitters like serotonin and dopamine. These regulate mood, sleep, appetite, and cognitive function. For men, testosterone levels gradually decline with age, which can lead to fatigue, muscle loss, reduced libido, and mood swings. While protein doesn’t directly increase testosterone, it supports lean body mass and metabolic health, which are important for maintaining hormone balance. **3. Bone Health Isn’t Just About Calcium** Estrogen declines in women and testosterone loss in men both impact bone density. While calcium and vitamin D get all the attention, protein is also essential for building and maintaining strong bones. It stimulates the production of IGF-1 (insulin-like growth factor), which plays a key role in bone formation. High-protein diets are also associated with lower rates of fractures in older adults. **4. Metabolic Health and Weight Management** As we age, our risk of insulin resistance increases, especially for menopausal women and men with abdominal fat gain. Insulin resistance is a root cause of many chronic diseases, including: - Type 2 diabetes - Cardiovascular disease - Non-alcoholic fatty liver disease - PCOS (in women) Protein helps stabilize blood sugar levels, reduce sugar cravings, and increase satiety, all crucial for preventing overeating and metabolic dysfunction. **5. Protecting Cognitive Function** Cognitive decline isn’t inevitable, but diet plays a huge role in prevention. For both men and women, amino acids from protein support the creation of neurotransmitters that regulate focus, memory, and mood. For women in particular, declining estrogen during menopause contributes to increased risk of memory loss and cognitive issues, sometimes called “menopause brain.” Protein can help mitigate this by supporting brain chemistry and cellular repair. **Prioritize Protein Daily** Aging well isn’t just about what we cut out of our diet, it’s also about what we consistently include. Protein is one of the most powerful, science-backed nutrients for: - Preserving muscle - Balancing hormones - Supporting bone health - Stabilizing blood sugar - Protecting brain function Whether you’re a woman navigating menopause or a man working to maintain energy and strength, the evidence is clear: protein needs to be a priority What to start with: - Track your daily protein intake for a few days - Aim to include 25–35 grams of protein per meal - Choose high-quality sources: lean meats, eggs, Greek yogurt, legumes, tofu, whey or plant-based protein powders - Combine with strength training for maximum benefits [**Tracy Farrell, IIN, FDNP**](https://wellcomemd.com/mooresville-north-carolina-tracy-farrell?__hstc=21858660.5c4e7e29703e1b405c77c53d988e96e7.1711558332184.1746553210314.1746557169671.163&__hssc=21858660.2.1746557169671&__hsfp=481258620) Tracy Farrell is an expert in gut health, thyroid, and endocrine issues. She has more than 20 years of experience in healthcare starting on the administrative side and then as a Functional Diagnostic Nutrition Practitioner and Integrative Health Coach for the last five years at Natural Endocrine Solutions. She has certifications in Small Intestine Bacterial and Fungal Overgrowth (SIBO & SIFO) and has coordinated wellness programs for clients with autoimmune disorders and thyroid issues such as Hashimoto’s and Graves’ disease. Most recently she received a Bone Density Certification from Functional Diagnostic Nutrition.  **Categories:** Blog Article, News Article --- ### [Magnesium and Mental Health](https://wellcomemd.com/magnesium-and-mental-health/) **Published:** October 14, 2025 **Author:** WellcomeMD **Excerpt:**When most people think about improving mental health, they picture therapy, exercise, meditation, or perhaps prescription medications. But recent studies are shining a light on an often-overlooked mineral that could play a surprisingly powerful role in emotional well-being: magnesium.
**Content:** **Magnesium: The Unsung Mineral Making a Big Impact** When most people think about improving mental health, they picture therapy, exercise, meditation, or perhaps prescription medications. But recent studies are shining a light on an often-overlooked mineral that could play a surprisingly powerful role in emotional well-being: magnesium. In controlled trials, participants who took magnesium supplements typically between 125 and 300 milligrams per day, divided between meals and bedtime reported rapid improvements in symptoms of depression. In fact, some individuals noticed positive changes in as little as one week. But the benefits didn’t stop there. Alongside an improved mood, many also experienced reduced anxiety, better sleep quality, and even fewer migraine-like headaches. So, what exactly makes magnesium so vital to mental health? **The Science Behind Magnesium’s Mood-Boosting Power** Magnesium is involved in over 300 biochemical processes in the body, and many of them are directly connected to brain function and emotional regulation. It plays a key role in: - **Regulating neurotransmitters** like serotonin, dopamine, and GABA all of which influence mood, motivation, and relaxation - **Balancing stress hormones**, including cortisol, which can wreak havoc on emotional stability when chronically elevated - **Modulating brain receptors** linked to memory, learning, and neuroplasticity - **Promoting relaxation** by calming the nervous system and reducing muscle tension Emerging evidence suggests that low magnesium levels are commonly found in individuals struggling with depression, anxiety, and chronic sleep issues. This means magnesium deficiency may not just be a symptom but a contributing factor in mental health challenges. **Where to Get Your Magnesium** The good news? Boosting your magnesium intake doesn’t have to be complicated. While it’s always best to speak with a healthcare provider before starting any supplement, magnesium is generally considered safe and well-tolerated. You can increase your levels through: - **Food sources**, such as: - Leafy greens (spinach, kale) - Nuts (almonds, cashews) - Seeds (pumpkin, chia, flax) - Whole grains (brown rice, quinoa, oats) - Legumes (black beans, lentils) - **Supplements**, which come in various forms (magnesium glycinate, citrate, or threonate are popular for mental health support) **Magnesium Isn’t a Cure But It’s a Key Piece of the Puzzle** It’s important to remember that magnesium is not a replacement for therapy, medication, or other forms of professional care. However, it can be a powerful complementary tool in a holistic mental health strategy. By supporting the body’s natural biochemical balance, magnesium helps lay the foundation for better emotional resilience and mental clarity. This growing body of research is a reminder that nutrition plays a critical role in brain health. Sometimes, small changes—like adding a handful of pumpkin seeds to your salad or choosing whole grains over refined carbs can have a meaningful impact on how we feel. Magnesium may not be the most glamorous nutrient, but its benefits are anything but ordinary. As we continue to explore the links between physical and mental health, it’s becoming increasingly clear that what we eat profoundly affects how we think and feel. In that journey, magnesium is proving to be a quiet but powerful ally for both body and min.  [**Tracy Farrell, IIN, FDNP**](https://wellcomemd.com/mooresville-north-carolina-tracy-farrell?__hstc=21858660.5c4e7e29703e1b405c77c53d988e96e7.1711558332184.1746553210314.1746557169671.163&__hssc=21858660.2.1746557169671&__hsfp=481258620) Tracy Farrell is an expert in gut health, thyroid, and endocrine issues. She has more than 20 years of experience in healthcare starting on the administrative side and then as a Functional Diagnostic Nutrition Practitioner and Integrative Health Coach for the last five years at Natural Endocrine Solutions. She has certifications in Small Intestine Bacterial and Fungal Overgrowth (SIBO & SIFO) and has coordinated wellness programs for clients with autoimmune disorders and thyroid issues such as Hashimoto’s and Graves’ disease. Most recently she received a Bone Density Certification from Functional Diagnostic Nutrition. **Categories:** Blog Article, News Article --- ### [Non-Exercise Activity Thermogenesis (NEAT)](https://wellcomemd.com/non-exercise-activity-thermogenesis-neat/) **Published:** May 6, 2025 **Author:** WellcomeMD **Excerpt:**While structured exercise often takes center stage in fitness discussions, there's a powerful, often overlooked player in the metabolism game: Non-Exercise Activity Thermogenesis (NEAT).
**Content:**  Here at [WellcomeMD](https://wellcomemd.com), we’re passionate about empowering you to achieve optimal health and well-being. While structured exercise often takes center stage in fitness discussions, there’s a powerful, often overlooked player in the metabolism game: **Non-Exercise Activity Thermogenesis (NEAT)**. You might be wondering, “NEAT? What’s that?” Simply put, NEAT encompasses all the energy you expend through physical activity *outside* of planned exercise, sleeping, and eating. Think about fidgeting, emptying the dishwasher, taking the stairs, gardening, even typing! These seemingly small movements add up significantly over the course of a day, influencing your calorie expenditure and overall health. ### **Why Should You Care About NEAT? The Powerful Benefits** Remember when your grandmother used to tell you to park further away or always take the stairs? Turns out she was onto something. Ignoring NEAT is like leaving money on the table when it comes to your health goals. Here’s why it’s so important: - **Boosts Calorie Burn:** Even modest increases in daily NEAT can lead to a substantial difference in the number of calories you burn. Over time, this can contribute significantly to weight management and preventing weight gain. - **Improves Metabolic Health:** Studies have shown that higher levels of NEAT are associated with improved insulin sensitivity, better blood sugar control, and healthier lipid profiles. This can reduce your risk of developing type 2 diabetes and cardiovascular disease. - **Combats Sedentary Behavior:** In our increasingly desk-bound world, NEAT offers a practical way to break up long periods of sitting. Reducing sedentary time is crucial for mitigating its negative health impacts, independent of your exercise habits. - **Sustainable and Accessible:** Unlike intense workouts that might feel daunting, incorporating more NEAT into your day is often achievable and sustainable in the long run. It’s about making small, consistent changes that fit your lifestyle. - **Supports Overall Well-being:** Increased movement, even in small doses, can improve your mood, reduce stress levels, and boost your energy throughout the day. ### **Elevating Your NEAT: Practical Strategies from Our Clinic** Our physicians and health coaches work with our members on personalized strategies that integrate seamlessly into their lives. Here are some evidence-based ways we can help you boost your NEAT: - **Movement Integration at Work:** - **Standing Desks:** We can guide you on ergonomic setups and the benefits of alternating between sitting and standing throughout the workday. - **Active Meetings:** Encourage walking meetings or standing during phone calls. - **Frequent Breaks:** Set reminders to get up and move around for a few minutes every hour. - **Strategic Placement:** Position your printer, water cooler, or trash can slightly further away to encourage movement. - **Incorporating Activity into Daily Life:** - **Take the Stairs:** Opt for the stairs instead of the elevator whenever possible. - **Walk or Bike for Short Errands:** Leave the car behind for nearby trips. - **Active Commuting:** If feasible, walk, bike, or take public transport with some walking involved. - **Household Chores with Intention:** Put on some music and add a little extra energy to your cleaning, gardening, or yard work. - **Active Hobbies:** Engage in hobbies that involve movement, such as dancing, gardening, or playing with pets. - **Mindful Movement:** - **Fidgeting:** Don’t suppress natural fidgeting! Tapping your feet or shifting your posture burns calories. - **Pacing While Thinking or Talking:** This unconscious movement can contribute to your daily NEAT. - **Uplevel regular tasks or chores:** Next time you watch TV, add in some stretches. Or put on some music next time you vacuum or mop to quicken your pace or add in some dancing. - **Personalized Guidance:** Our team of physicians and wellness experts will work with you to: - **Assess your current activity levels and identify opportunities for increasing NEAT.** - **Develop a tailored plan that aligns with your lifestyle, preferences, and health goals.** - **Provide ongoing support and motivation to help you make these changes sustainable.** - **Utilize wearable technology to track your activity and provide valuable insights.** ### **Investing in Your Everyday Movement** At [WellcomeMD](https://wellcomemd.com), we understand that true health extends beyond scheduled workouts. By consciously increasing your Non-Exercise Activity Thermogenesis, you’re making a powerful investment in your metabolism, long-term well-being, and overall quality of life. Ready to unlock the potential of your everyday movement? [Contact us today](https://wellcomemd.com/contact) to schedule a consultation and discover how we can help you integrate NEAT into your personalized health plan. Your journey to a healthier, more vibrant you starts with the small steps you take every day. ---  [**Tracy Farrell, IIN, FDNP**](https://wellcomemd.com/mooresville-north-carolina-tracy-farrell?__hstc=21858660.5c4e7e29703e1b405c77c53d988e96e7.1711558332184.1746553210314.1746557169671.163&__hssc=21858660.2.1746557169671&__hsfp=481258620) Tracy Farrell is an expert in gut health, thyroid, and endocrine issues. She has more than 20 years of experience in healthcare starting on the administrative side and then as a Functional Diagnostic Nutrition Practitioner and Integrative Health Coach for the last five years at Natural Endocrine Solutions. She has certifications in Small Intestine Bacterial and Fungal Overgrowth (SIBO & SIFO) and has coordinated wellness programs for clients with autoimmune disorders and thyroid issues such as Hashimoto’s and Graves’ disease. Most recently she received a Bone Density Certification from Functional Diagnostic Nutrition. **Categories:** Blog Article, News Article --- ### [What is forest bathing?](https://wellcomemd.com/2023-4-11-what-is-forest-bathing/) **Published:** April 11, 2023 **Author:** WellcomeMD **Excerpt:**In fact in 1982, the Japanese Ministry of Agriculture, Forestry, and Fisheries created the term shinrin-yoku, which translates to “forest bathing” or “absorbing the forest atmosphere.” The term was created to encourage people to simply spend time in nature for the purpose of promoting physical and mental health.
**Content:**  Spring weather is finally upon us and you may be dusting off the old trail map to plan your next walk in the park or even better a weekend hike. I’m sure you know getting out on the trail is great for your physical health. Moving your legs, getting your blood pumping, and getting in a cardio workout will do wonders for your heart rate and waist line. But did you know that taking the time in nature to breath and absorb the environment around you may have even more benefits for your mental health? In fact in 1982, the Japanese Ministry of Agriculture, Forestry, and Fisheries created the term shinrin-yoku, which translates to **“forest bathing”** or “**absorbing the forest atmosphere**.” The term was created to encourage people to simply spend time in nature for the purpose of promoting physical and mental health. The practice of forest bathing involves spending time in nature, walking in a forested area, and taking in the sights, sounds, and smells of the forest. It can include activities such as walking, sitting, and even simply being calm and quiet in the presence of trees. The goal is to observe nature around you while breathing deeply. A practice that can help both adults and children destress and boost health in a natural way. Studies have shown that spending time in nature can have a variety of health benefits, such as: - Reducing stress and anxiety - Improving mood - Lowering blood pressure and heart rate - Improving sleep - Boosting the immune system - Enhancing overall well-being The benefits of forest bathing are thought to come from the natural phytoncides (essential oils) released by trees, which can have a positive effect on the human body. Additionally, being in nature can also provide a sense of calm, relaxation, and perspective that can help to reduce stress and improve overall well-being. It is important to note that forest bathing is not the same as hiking or other outdoor activities, it’s rather a mindful and relaxed approach to spending time in nature, with the intention of promoting health and well-being. **Do physicians recommend forest bathing?** While the practice of forest bathing is not a traditional medical treatment, it is gaining popularity as a complementary therapy for promoting physical and mental health. Some physicians and healthcare professionals may recommend forest bathing as a way to reduce stress and improve overall well-being. Studies have shown that spending time in nature can have a variety of health benefits, such as reducing stress and anxiety, improving mood, and boosting the immune system. Additionally, some doctors and healthcare professionals may also recommend forest bathing as a way to improve specific health conditions such as hypertension, diabetes, and cancer. It’s important to note that forest bathing is not a substitute for traditional medical treatment and should be used in conjunction with conventional care. It’s also important to consult with your doctor or healthcare provider before starting any new therapy, especially if you have any medical conditions or are taking any medications. Overall, the practice of forest bathing is gaining recognition as a complementary therapy for promoting physical and mental health, but it is still not widely used or recommended by physicians. However, as more research is conducted on the benefits of shinrin-yoku and its potential applications, it is likely that more healthcare professionals will consider it as a form of therapy. **Categories:** Blog Article, News Article --- ### [Dr. Dickerson Joins WellcomeMD Richmond](https://wellcomemd.com/dr-dickerson-joins-wellcomemd-richmond/) **Published:** January 2, 2024 **Author:** WellcomeMD **Excerpt:**WellcomeMD is proud to announce Dr. Tasha Dickerson has joined concierge medical practice WellcomeMD in Richmond, VA.
**Content:**  ***January 2, 2024 –*** [Dr. Tasha Dickerson](https://wellcomemd.com/richmond-virginia-dr-tasha-dickerson) has joined concierge medical practice WellcomeMD in Richmond, Virginia. “The demand for concierge medicine in Richmond is stronger than ever, and we’re happy to be able to provide it during a time when so many other practices are closed to new memberships,” WellcomeMD Chief Medical Officer Dr. Edward Espinosa said. “Dr. Dickerson will be a strong new addition to the team, with her extensive background in family medicine and special interest in functional medicine.” “I’m eager to meet my new patients, and begin our working relationships,” Dr. Dickerson said. “I am especially pleased to have more time with patients, and the support at WellcomeMD to practice functional medicine when that’s most helpful.” She has practiced family medicine in Richmond for nearly two decades and completed coursework in [functional medicine](https://wellcomemd.com/what-is-functional-medicine "https://wellcomemd.com/what-is-functional-medicine"). A lifelong Richmond resident, Dr. Dickerson took her medical training at Virginia Commonwealth University. She is board certified by the American Board of Family Medicine and certified by the National Board of Physicians and Surgeons. WellcomeMD offers members advanced laboratory testing and medical treatments, 24/7 physician access, health coaching, and same- or next-day appointments for acute care needs. Membership numbers are limited to allow physicians to track patient health effectively, follow up efficiently, and provide better results. [Click here](https://wellcomemd.com/schedule-a-meeting-richmond) to connect with Membership Director, Jodi Wright and schedule a meet and greet with Dr. Dickerson today! **Categories:** Blog Article, News Article **Tags:** concierge medicine, functional medicine, richmond --- ### [Smartphone Detox](https://wellcomemd.com/smartphone-detox/) **Published:** June 17, 2025 **Author:** WellcomeMD **Excerpt:**Smartphones influence how our brains process moods and motivations, impacting our mental and cognitive health, as well as our self-perception and worldview. A new study found that taking just a 72-hour break from our Smartphones can reset these negative impacts.
**Content:** There is something about summer that brings with it a sense of freedom and relaxation. I’m not sure if it’s the warmth of the sun, the sound of waves crashing on a beach, or the gentle rustling of trees in a light breeze. It’s the season of longer days, outdoor adventures, and vibrant colors, whether it’s from a sunset that stretches on for hours or fresh ripe fruits like watermelon and strawberries. I know I have fond memories of lying on the beach feeling the sand between my toes and that familiar waft of sunscreen and salty air hitting my nostrils. But this summer, while you planning your vacations and beach weekends, I would like to suggest not just a work holiday but a Smartphone holiday. Now I know what you’re thinking, but please hear me out. Our phones have evolved from being communication devices to multifaceted tools that govern almost everything we do, whether for personal convenience, work, creativity, or social interaction. The rise of mobile technology has dramatically reshaped our routines, relationships, and even our perspective on the world. In many ways, it has enhanced our lives, but in other ways, the cost has been negative, such as the influence of social media. Smartphones influence how our brains process moods and motivations, impacting our mental and cognitive health, as well as our self-perception and worldview. [A new study](https://www.sciencedirect.com/science/article/pii/S0747563225000573) from researchers in Germany, found that taking just a 72-hour break from our Smartphones can reset these negative impacts. A 72-hour detox from your smartphone might be challenging at first, but the benefits for your brain and overall well-being can be noticeable. If you decide to do it, it might be a great way to give yourself a mental reset and regain some of that lost time and focus. Here are some of the benefits: **1. Reduced Cognitive Load** - **Mental Clarity:** Smartphones are constantly bombarding us with information, notifications, and tasks. Even when you’re not actively engaged with them, your brain is processing all the incoming stimuli. Taking a break gives your brain a chance to reset and reduce that constant “mental noise.” - **Improved Focus:** By cutting out the distractions, you’ll likely notice better concentration and focus on the tasks at hand. Without the urge to check your phone every few minutes, your brain can devote more energy to deep thinking, creativity, or even problem-solving. **2. Increased Presence and Mindfulness** - **Living in the Moment:** Without the constant pull of checking social media, emails, or messages, you can engage more fully with your environment. If you’re traveling, for instance, a smartphone detox can help you connect more deeply with the place you’re exploring or the people you’re with. - **Reduced Stress and Anxiety:** Research has shown that constant social media use can lead to increased feelings of stress, anxiety, and even depression. Taking a break from the digital world allows you to step away from that cycle and gives your brain a much-needed chance to relax. **3. Better Sleep** - **Blue Light and Sleep Disruption:** Exposure to the blue light emitted by smartphones can interfere with your circadian rhythm, making it harder to fall asleep and get quality rest. Taking a break from screens, even for just a few days, can help regulate your sleep patterns and improve the quality of your rest. - **Restorative Sleep:** When you take a break from screens, you’re likely to experience better sleep cycles, which allow your brain to process memories, consolidate learning, and rejuvenate physically and mentally. **4. Enhanced Creativity** - **Mental Space for Creativity:** With fewer distractions, you allow your brain to wander and think freely. When we aren’t constantly checking our phones, our minds are more likely to engage in creative thinking. It’s often when we’re bored or daydreaming that we come up with our best ideas. - **Recharging Your Imagination:** Disconnecting from technology can also help you rediscover hobbies or activities that engage your imagination in a more organic way—reading, sketching, journaling, or just taking long walks. **5. Decreased Social Comparison** - **More Confidence:** Social media often sets unrealistic standards for beauty, success, and happiness, leading to comparison. Taking a break from your phone can help you step away from this constant comparison, allowing you to feel more content with your own life and less pressured by external standards. - **Authentic Connections:** Without the distraction of social media, you can focus on building real, face-to-face connections. This helps boost emotional well-being, which in turn positively affects brain function by reducing stress and fostering meaningful interactions. **6. Restored Dopamine Balance** - **Breaking the Habit Loop:** Social media triggers a dopamine release every time we check it. This creates a cycle where we seek that “hit” of pleasure from notifications, likes, or messages. By stepping away from the phone, you’re breaking the cycle and allowing your brain’s dopamine levels to stabilize, leading to a more balanced mood and reduced dependency on external validation. **7. More Time for Reflection** - **Self-Reflection and Personal Growth:** With the constant distractions out of the way, you have more space to reflect on your life and your goals. This can lead to better decision-making and increased emotional intelligence, both of which support brain health and personal growth. - **Less Overload:** By disconnecting, you also prevent the cognitive overload that can come from constantly digesting new content, news, and opinions. The break gives you time to process and internalize information at your own pace. **What You Can Expect from a 72-Hour Smartphone Detox:** - **Increased mental energy:** You might feel less mentally drained and more energized after just a few days of not constantly multitasking or switching between apps. - **A clearer sense of time:** Without the endless distractions, you’ll likely find you have more time for the things that matter, whether that’s reading, exercising, or spending time with loved ones. - **A shift in perspective:** After stepping back from the constant digital input, you might gain a new appreciation for simple, offline activities, and find yourself more content in the moment. **How to Make the Most of Your 72-Hour Detox:** - **Prepare your environment:** Let others know you’ll be offline, set up a few offline activities, and remove unnecessary temptations (like old habits or screens in your immediate area). - **Go outside:** Nature is a great way to clear your head and re-center yourself. Whether it’s hiking, walking, or just sitting in a park, being outside will further help your mind detox from the digital world. - **Keep a journal:** Document how you feel before, during, and after the break. This will help you reflect on how much of an impact the break had on your mental state. - **Use analog tools:** Instead of checking your phone, use physical maps, planners, or notebooks if you need to stay organized or capture ideas. [**Tracy Farrell, IIN, FDNP**](https://wellcomemd.com/mooresville-north-carolina-tracy-farrell?__hstc=21858660.5c4e7e29703e1b405c77c53d988e96e7.1711558332184.1746553210314.1746557169671.163&__hssc=21858660.2.1746557169671&__hsfp=481258620) Tracy Farrell is an expert in gut health, thyroid, and endocrine issues. She has more than 20 years of experience in healthcare starting on the administrative side and then as a Functional Diagnostic Nutrition Practitioner and Integrative Health Coach for the last five years at Natural Endocrine Solutions. She has certifications in Small Intestine Bacterial and Fungal Overgrowth (SIBO & SIFO) and has coordinated wellness programs for clients with autoimmune disorders and thyroid issues such as Hashimoto’s and Graves’ disease. Most recently she received a Bone Density Certification from Functional Diagnostic Nutrition.  **Categories:** Blog Article, News Article --- ### [Men's Wellness Tips](https://wellcomemd.com/mens-wellness-tips/) **Published:** June 15, 2025 **Author:** WellcomeMD **Excerpt:**At our concierge medical clinic, it’s not just about treating illness when it arises; it’s about preventing it, optimizing your health, and helping you live your fullest life. For dads, who often put everyone else first, this focus on preventative care is especially crucial.
**Content:** Happy Father’s Day to all the incredible dads out there! Today, as we celebrate the men who guide, support, and inspire us, we at [WellcomeMD](https://wellcomemd.com) want to shine a light on something truly vital: their health. At our concierge medical clinic, we believe in a proactive, personalized, and integrative approach to well-being. It’s not just about treating illness when it arises; it’s about preventing it, optimizing your health, and helping you live your fullest life. For dads, who often put everyone else first, this focus on preventative care is especially crucial. So, this Father’s Day, consider these foundational tips for enhancing your health, not just for yourself, but for those who depend on you: ### 1. Beyond the Annual Check-up: Embrace Proactive Prevention While your yearly physical is a good start, true preventative medicine goes deeper. We focus on: - **Advanced Diagnostics:** Moving beyond standard labs, we may recommend advanced cholesterol panels, inflammatory markers, hormone assessments, and genetic testing to identify potential risks long before symptoms appear. - **Personalized Risk Assessment:** Based on your unique genetic makeup, lifestyle, and family history, we create a tailored plan to mitigate risks for conditions like heart disease, diabetes, and certain cancers. - **Early Intervention:** Addressing imbalances or potential issues early can prevent them from escalating into chronic conditions. ### 2. Fuel Your Body, Sharpen Your Mind: The Power of Nutrition You are what you eat, and for busy dads, convenient often trumps nutritious. But prioritizing whole, unprocessed foods is a game-changer: - **Focus on Whole Foods:** Emphasize fruits, vegetables, lean proteins, and healthy fats. Reduce processed foods, sugary drinks, and excessive refined carbohydrates. - **Personalized Nutritional Guidance:** What works for one person might not work for another. We offer individualized dietary plans, often incorporating nutrient timing and specific supplements to address deficiencies or support optimal organ function. - **Hydration is Key:** Don’t underestimate the power of pure water. It’s essential for every bodily function, from energy levels to cognitive function. ### 3. Move More, Live Better: The Benefits of Consistent Activity Being active isn’t just about building muscle; it’s about boosting mood, managing stress, improving sleep, and protecting your heart. - **Find Activities You Enjoy:** Whether it’s cycling, hiking, strength training, or even just brisk walking, consistency is easier when you genuinely enjoy the movement. - [**Incorporate NEAT**](https://wellcomemd.com/news/non-exercise-activity-thermogenesis-neat) **(Non-Exercise Activity Thermogenesis):** Look for opportunities to move more throughout your day – take the stairs, walk during phone calls, park further away. - **Listen to Your Body:** Don’t overdo it. We can help you design an exercise plan that is safe, effective, and sustainable for your current fitness level and goals. ### 4. Master the Art of Rest and Recovery In our fast-paced world, sleep often takes a backseat, yet it’s foundational to health. - **Prioritize Quality Sleep:** Aim for 7-9 hours of quality sleep per night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and optimize your sleep environment. - **Manage Stress Effectively:** Chronic stress can wreak havoc on your health. Explore stress-reducing techniques like mindfulness, meditation, deep breathing exercises, or spending time in nature. - **Embrace Downtime:** Dads need time to recharge. Whether it’s a hobby, quiet reflection, or simply unplugging, make time for activities that bring you joy and help you de-stress. ### 5. The Integrative Edge: Beyond Conventional Medicine Our clinic combines the best of conventional medicine with evidence-based complementary therapies. This means we may explore: - **Nutraceuticals and Supplements:** Targeted use of vitamins, minerals, herbs, and other natural compounds to optimize health and address specific concerns. - **Mind-Body Connection:** Recognizing the profound link between mental and physical health, we integrate approaches that support emotional well-being. - **Lifestyle as Medicine:** Emphasizing how daily choices profoundly impact long-term health outcomes. This Father’s Day, give the gift of health – to yourself and to the dads in your life. It’s an investment that pays dividends for years to come, allowing for more energy, vitality, and precious moments with loved ones. Ready to embark on a journey towards optimal health? [Contact us ](https://wellcomemd.com/contact)today to learn more about our personalized, integrative, and preventative care programs. **Categories:** Blog Article, News Article **Tags:** concierge medicine, men's wellness, preventative care, richmond --- ### [5 Tips for Developing a Health Routine](https://wellcomemd.com/2023-2-16-5-tips-for-developing-a-health-routine/) **Published:** June 2, 2026 **Author:** WellcomeMD **Excerpt:**Fad diets come and go. Viral news headlines seek to reveal the key to longevity. The truth is, living a healthy life isn’t about making one tweak that will solve all your issues. Being the healthiest version of yourself is about developing a routine that you can repeat day in and day out.
**Content:**  Fad diets come and go. Viral news headlines seek to reveal the key to longevity. The truth is, living a healthy life isn’t about making one tweak that will solve all your issues. Being the healthiest version of yourself is about developing a routine that you can repeat day in and day out. Making long-lasting changes to your habits for the better. Here are five tips to help you develop a health routine that works for you. ## Schedule Routine Checkups To develop a health routine that is specific to your body and needs, it’s imperative to gain an understanding of your overall health. Having an annual physical and going to routine checkups will ensure that you have the most up to date information. Furthermore, checkups can reveal underlying conditions that you may be unaware of, and in these cases, early detection is crucial for providing the best treatment. If you fall out of the habit of scheduling your annual physicals, eye exams, and other specialist visits, it can be easy to enter into a pattern of procrastination. Before you know it, years will have passed since the last time you went to the doctor. ## Meal Plan for a Healthy Diet As mentioned previously, fad diets are not the way to go. Sure, you may experience some initial weight loss, but they’re counterintuitive to developing the type of long lasting habits necessary for a healthy lifestyle. On the other hand, an ideal health routine may have you striving to gradually include more fruits, vegetables, and whole grains in your diet, while cutting back on things like red meat and excess sugar. However, we all know how difficult it can be to make these dietary changes stick. One tip to help you stay on track is to set aside one day a week for [meal planning](https://www.everydayhealth.com/diet-nutrition/meal-planning/). Considering the dietary changes you’re trying to make, you can plan out your entire week’s worth of food, that way you have everything prepared and will be less likely to reach for unhealthy snacks or order take out. ## Join a Group Fitness Class Moderate exercise several times a week is one of the best things you can do for your overall health. This does not mean that you need to become a “gym rat” and hit the weights every single day, but it also means that a weekly run probably isn’t getting the job done either. If you’re finding it difficult to self-motivate and stick with a routine, consider [joining a group fitness class](https://www.orangetheory.com/en-us/workout). The instructor can help keep you motivated, the class schedule will help you adjust to and stick with a routine, and you may also meet some new fitness friends to share in your journey along the way. ## Protect Yourself from UV Rays Oftentimes when we think about a health routine, the first thing that comes to mind is swapping out unhealthy habits for healthier ones. This is a great place to begin! However, what people tend to forget is the need for preventative care as well. For instance, protecting your skin and eyes from UV rays from the sun. You may not notice the effects of this preventative care, but it can be crucial to your long-term health. Overexposure to UV rays can cause a myriad of issues, such as skin cancer, cataracts, and premature aging. So whenever you leave the house, make sure that you are protecting your skin by [applying SPF](https://www.unsuncosmetics.com/collections/everyday/products/everyday-face-body-mineral-sunscreen-lotion) and [shielding your eyes with sunglasses](https://www.warbyparker.com/sunglasses). ## Develop a Sleep Routine The benefits of a good night’s sleep are numerous, for both your physical and mental health. Your immune system, stress levels, weight control, mental acuity, and heart health may all improve with better rest. We all know that we’re supposed to get 7-9 hours of sleep per night, but how do you actually [get a better night’s sleep](https://www.healthline.com/nutrition/17-tips-to-sleep-better)? First, try to stick with consistent bedtimes and wake up times—this will help your body develop a natural rhythm. Next, develop a nighttime routine that will prime you for better sleep. Avoid screens before bedtime, set a comfortable room temperature, play white noise, or even take a melatonin supplement. *Routines are a great way to develop healthy habits that will last long term. You may not stick to these routines every single day, but the consistency they provide will make it easier to live a healthy lifestyle. Be sure to address any specific health concerns you may have and find a routine that fits your needs.* **Categories:** Blog Article, News Article **Tags:** fitness, healthy eating, healthy habits, meal plan, sleep --- ### [Aging Optimally - A Physician's Perspective](https://wellcomemd.com/2018-4-30-aging-optimally-a-physicians-perspective/) **Published:** June 2, 2026 **Author:** WellcomeMD **Excerpt:**I have practiced medicine for over 15 years, and I was struck by how many of my patients came to me with symptoms that I could not address with a prescription pad alone. Everything looked “normal”, but they still felt fatigue, pain, and a general lack of vitality.
My med school training told me the answer for these folks was, “Well you are getting older, this is to be expected.” But that was not an answer that satisfied me - I sensed that there was more I could do.
**Content:**  **I have practiced medicine for over 15 years, and I was struck by how many of my patients came to me with symptoms that I could not address with a prescription pad alone.** Everything looked “normal”, but they still felt fatigue, pain, and a general lack of vitality. My med school training told me the answer for these folks was, “Well you are getting older, this is to be expected.” But that was not an answer that satisfied me – I sensed that there was more I could do. So I sought out training in functional medicine, nutrition, herbal medicine, biofeedback, and meditation. I learned that solid evidence-based research supports both new advanced treatments and ancient practices that addresses these common symptoms of aging. Traditional primary care is still crucial in preventing or treating conditions like diabetes, heart attack, and cancer. **But nutrition, fitness, hormone balancing, gut health, sleep, and stress can make enormous differences in how you feel and perform.** At WellcomeMD we focus on your quality of life, taking the time to proactively protect and advance your health. In-depth lab panels look beyond standard annual tests. Genetics, advanced lipid studies, inflammatory markers, hormones, insulin resistance markers, supplements, and medications all play a part in developing a personalized lifestyle plan to help you age optimally. Recently, I had a patient come to me with that familiar story. She felt terrible, but according to standard labs, she was in fine health. By using our advanced lab panel, and an in-depth nutrition assessment I found she suffered from hyperlipidemia (high fat content in the blood), and hypothyroidism (underactive thyroid). Together these conditions can cause fatigue, cold intolerance, weight gain, heart disease and a host of other issues. We also pinpointed low vitamin D and B levels, and low magnesium which can cause symptoms as well. She has added supplements to her regime, made some nutritional changes and is feeling much better. Perhaps you feel that your current medical care is not getting to the cause of your symptoms. Or you don’t get the time you need with your doctor. We’d be happy to arrange a personal tour and discussion. Email info@wellcomeMD.com or call 888.531.3844 or visit WellcomeMD.com. Related Posts  Oct 3, 2018 [Only for the Affluent? What Do Concierge Patients Really Pay For?](/news/2018/9/17/what-concierge-patients-really-pay-for) Oct 3, 2018 Oct 3, 2018  Aug 31, 2018 [Conversation with Dr. Neal Carl – Helping Patients Age Optimally](/news/2018/8/20/conversation-with-dr-neal-carl-helping-patients-age-optimally) Aug 31, 2018 Aug 31, 2018  Aug 11, 2018 [Preventive Care is Worth a Pound of Cure](/news/2018/8/1/preventive-care-is-worth-a-pound-of-cure) Aug 11, 2018 Aug 11, 2018  Jul 24, 2018 [Meet Dr. Mary Colfer ](/news/2018/7/10/meet-dr-mary-colfer) Jul 24, 2018 Jul 24, 2018  Mar 19, 2017 [Pain Pills: The Cautious Approach](/news/2017/7/13/pain-pills-the-cautious-approach) Mar 19, 2017 Mar 19, 2017 **Categories:** Blog Article, News Article **Tags:** aging optimally, anti-aging, genetics, perspectives, physician --- ### [What Are the Advantages of Advanced Lipid Testing?](https://wellcomemd.com/2018-11-16-advantages-of-advanced-lipid-testing/) **Published:** June 2, 2026 **Author:** WellcomeMD **Excerpt:**Most doctors do a traditional cholesterol panel, which includes total cholesterol, LDLC (their bad cholesterol count), and HDLC (their good cholesterol and triglyceride count). WellcomeMD dives deeper into the key markers with an advanced lipid panel. WellcomeMD doctors look at particle size, particle number, and the particle stickiness.
**Content:**  *Interview with Dr. Neal Carl, MD* **How does WellcomeMD’s lipid testing panel differ from that of other doctors?** Most doctors do a traditional cholesterol panel, which includes total cholesterol, LDLC (their bad cholesterol count), and HDLC (their good cholesterol and triglyceride count). However that is where they stop. WellcomeMD dives deeper into the key markers with an advanced lipid panel. WellcomeMD doctors look at particle size, particle number, and the particle stickiness. **What difference do these advanced tests make?** Knowing how many particles you have, how big or small they are, and how sticky they are is much better information than what you’ll find in a traditional cholesterol panel. These factors are more accurate predictors of whether or not you’re going to develop plaque and will likely be the standard in the future. **When someone’s tests come up negative, what kinds of things do you recommend?** First and foremost is a change in lifestyle – optimizing diet, exercise, sleep, and stress. These are the four pillars, and we will guide you on the changes you can make to your everyday routine to improve your health naturally. Then we look at certain supplements and which ones we can recommend for you. **What types of supplements do you recommend?** For someone with high cholesterol, we might recommend something like red yeast rice, which is a supplement that decreases the synthesis of cholesterol. It is an alternative to statin, which is great for secondary prevention, but not for primary prevention because it increases risk for insulin resistance, memory loss, and muscle soreness. Omega 3 is another wonderful anti-inflammatory supplement that holds the plaque in so it doesn’t cause a thrombus, blood clot, or an embolic event. Even turmeric is a good anti-inflammatory medication. Bottom line, we have many, many things that we can recommend to patients that aren’t prescription medication but still do the trick. *To learn more about how WellcomeMD can help you achieve optimal cholesterol results, please call (888) 531-3844 to schedule a free tour with our practice.* Related Posts  Sep 24, 2025 [Resilience Isn’t Just a Mindset](/news/resilience-isnt-just-mindset) Sep 24, 2025 Sep 24, 2025  Jun 15, 2025 [Men’s Wellness Tips](/news/mens-wellness-tips) Jun 15, 2025 Jun 15, 2025  Feb 20, 2025 [Is Shoveling Snow Dangerous? More Than You Might Think](/news/is-shoveling-snow-dangerous-more-than-you-might-think) Feb 20, 2025 Feb 20, 2025  Jan 22, 2025 [Pickleball Fever: Why Seniors Are More Prone to Injuries](/news/pickleball-fever-why-seniors-are-more-prone-to-injuries) Jan 22, 2025 Jan 22, 2025  Mar 2, 2024 [Quick Tips to Achieve Healthier Eating Habits](/news/healthy-eating-tips) Mar 2, 2024 Mar 2, 2024  Oct 11, 2023 [How WellcomeMD helps ease the primary care crisis](/news/primary-care-crisis) Oct 11, 2023 Oct 11, 2023  Sep 25, 2023 [Why get a flu shot?](/news/sz7xodb7p33rvl5r1bhodbvmqmh8we) Sep 25, 2023 Sep 25, 2023  Jul 11, 2023 [Sun Safety](/news/2023/7/6/sun-safety) Jul 11, 2023 Jul 11, 2023  May 25, 2023 [New services now available at our Buckhead clinic!](/news/2023/5/25/new-services-now-available-at-our-buckhead-clinic) May 25, 2023 May 25, 2023  Feb 27, 2023 [Black women and heart health risks](/news/2023/2/23/black-women-and-heart-health-risks) Feb 27, 2023 Feb 27, 2023 **Categories:** Blog Article, News Article **Tags:** advanced lipid testing, dr. Mary colfer, dr. Neal carl, genetic testing, lipid testing --- ### [In Case of Stroke, Timing is everything](https://wellcomemd.com/2023-2-10-in-case-of-stroke-timing-is-everything/) **Published:** June 2, 2026 **Author:** WellcomeMD **Excerpt:**If you exhibit sudden numbness or weakness in the face, arm, or leg, especially on one side of the body. Sudden confusion, trouble speaking, or difficulty understanding speech. Sudden trouble seeing in one or both eyes. Sudden trouble walking, dizziness, loss of balance, or lack of coordination. You may be tempted to downplay these symptoms, and just wait it out. Don't wait, timing is everything!
**Content:**  When I was a Naples emergency room doctor, stroke was sometimes one of my favorite issues to deal with, in a way…as long as I was treating the patient within 3.5 hours or so of the onset of symptoms. In those cases, many stroke victims — not all, alas — can be helped with a drug that aids in dissolving blood clots in the brain. I’ve seen remarkable outcomes, including recovery from paralysis on one side of the body. The take-home message is plain: if you have or can see the warning signs of stroke, don’t second-guess them or take a nap, hoping to feel better. Get to an emergency room as fast as possible. **The CDC’s summary of those symptoms is useful: *Sudden numbness or weakness in the face, arm, or leg, especially on one side of the body. Sudden confusion, trouble speaking, or difficulty understanding speech. Sudden trouble seeing in one or both eyes. Sudden trouble walking, dizziness, loss of balance, or lack of coordination.*** We might be tempted to downplay them, and just wait it out. Don’t. Four out of five strokes are “ischemic” — caused by the narrowing of brain arteries, or by clots that block blood flow to the brain. They are often preceded by a “warning stroke” or “mini-stroke” that shows similar symptoms but typically lasts less than five minutes and does not injure the brain. This may occur as early as seven days before an attack, and also requires “urgent treatment to prevent serious damage to the brain,” according to a [study](https://www.aan.com/PressRoom/Home/PressRelease/253) in the medical journal *Neurology.* Timing is critical here, too: “….the most effective treatments should be initiated within hours…in order to prevent a major attack,” that study found. But my favorite stroke, of course, is no stroke at all. The data show that for obvious demographic reasons, around Naples strokes are more common than across Florida as a whole, whose rate is also higher than the U.S. average. A happier data set is that you can improve your odds of avoiding all that. Take as many steps as you can now, away from a possible future stroke, by working closely with your family doctor. At WellcomeMD here in Naples, we’re coaching patients through those important preventive steps. They aren’t mysterious, but they’re easier to achieve with attentive help from your family physician. Monitoring and reining in cholesterol, blood pressure, and alcohol use. Prescribing medicines as appropriate, but also working on an all-important and achievable program of heart-healthy foods and fun exercise. --- [Dr. Diana Macian](https://wellcomemd.com/naples-florida-dr-diana-macian) is board certified in Emergency Medicine and has treated a wide range of medical issues, from a bad cough to cardiac arrest and stroke. Before joining WellcomeMD, Dr. Macian worked in the Emergency Department at Naples Community Hospital on the frontline throughout the COVID-19 pandemic. She attended medical school at the Uniformed Services University of Health Science and completed her residency at the Portsmouth Naval Medical Center. While serving throughout the Iraq and Afghanistan conflict, she developed a passion for veterans’ healthcare issues and providing outstanding medical services to those who have served our country.  **Categories:** Blog Article, News Article --- ### [What is Inflammation and How Do I Treat It?](https://wellcomemd.com/2018-11-16-what-is-inflammation-and-how-do-i-treat-it/) **Published:** June 2, 2026 **Author:** WellcomeMD **Excerpt:**Inflammation is what makes the development of a disease possible. Take, for example, cholesterol. A lot of people are worried about their cholesterol, but does it really matter? The answer is probably not, unless it causes plaque that gets inside the arteries and that cholesterol gets inflamed or oxidized.
**Content:**  *Interview with Dr. Neal Carl, MD* **What is inflammation?** [Inflammation](https://my.clevelandclinic.org/health/symptoms/21660-inflammation) is what makes the development of a disease possible. Take, for example, cholesterol. A lot of people are worried about their cholesterol, but does it really matter? The answer is probably not, unless it causes plaque that gets inside the arteries and that cholesterol gets inflamed or oxidized. **How do I know if my arteries are inflamed?** We can look at markers through our advanced lab testing to let patients know if the artery wall itself is inflamed. If there is a true risk for developing plaque, there are several markers that you may have already looked at – one is called CRP, or C Reactive Protein Ip-PLA2, which we call the plaque test. Once we’ve looked at a number of different inflammatory markers, we can help reverse the issue through a change in lifestyle or supplements. We are able to treat inflammation without even using prescription medications. **What other prevention methods are possible?** Beyond the inflammatory markers, we can do something called imaging. The first of these tests is called CIMT, which stands for Carotid Intima-Media Thickness test. With that simple test, we can determine if the carotid artery is too thick – whether it has hard plaque or soft plaque – in fifteen minutes. We can follow that up by doing a CT Calcium score to see if there is any calcium in the arterial blood vessels. The imaging tests help us determine what somebody’s true risk factor is and what the treatment should be. Related Posts  Jan 29, 2026 [Thyroid & Metabolic Reset](/news/7kekbh0z5t4xi4th8qpcv8el0tnt0v) Jan 29, 2026 Jan 29, 2026  Jan 13, 2026 [The New Food Pyramid for 2026](/news/the-new-food-pyramid-for-2026) Jan 13, 2026 Jan 13, 2026  Jan 8, 2026 [The Blueprint for Your Health: Why We Start Your Journey with Stride DNA Testing](/news/the-blueprint-for-your-health-why-we-start-your-journey-with-stride-dna-testing) Jan 8, 2026 Jan 8, 2026  Jan 6, 2026 [Beyond the Resolution: Designing Your Personalized Longevity Roadmap for the Year Ahead](/news/beyond-the-resolution-designing-your-personalized-longevity-roadmap-for-the-year-ahead) Jan 6, 2026 Jan 6, 2026  Dec 22, 2025 [What is a Health Coach?](/news/what-is-a-health-coach) Dec 22, 2025 Dec 22, 2025  Dec 9, 2025 [How Your Concierge Doctor Can Help You Thrive, Not Just Survive, the Holidays](/news/how-your-concierge-doctor-can-help-you-thrive-not-just-survive-the-holidays) Dec 9, 2025 Dec 9, 2025  Nov 12, 2025 [Oral Health = Brain and Heart Health](/news/oral-health-brain-and-heart-health) Nov 12, 2025 Nov 12, 2025  Nov 4, 2025 [Hip pain over 40? It’s not what you think.](/news/hip-pain-over-40-its-not-what-you-think) Nov 4, 2025 Nov 4, 2025  Oct 23, 2025 [Cold Exposure](/news/cold-exposure) Oct 23, 2025 Oct 23, 2025  Oct 14, 2025 [Magnesium and Mental Health](/news/magnesium-and-mental-health) Oct 14, 2025 Oct 14, 2025 **Categories:** Blog Article, News Article **Tags:** arteries, cholesterol, dr. Neal carl, gut, inflammation, richmond, welcomed richmond --- ### [Hip pain over 40? It’s not what you think.](https://wellcomemd.com/hip-pain-over-40-its-not-what-you-think/) **Published:** November 4, 2025 **Author:** WellcomeMD **Excerpt:**If you've been dealing with mysterious hip pain, muscle weakness, or even mobility issues and you're a woman entering or post-menopause you’re not alone. The reason is different than you think.
**Content:** If you’ve been dealing with mysterious hip pain, muscle weakness, or even mobility issues and you’re a woman entering or post-menopause you’re not alone. Many of us are. And the reason is different than you think. Menopause changes not just our sex hormones but it also affects our whole body. Our HPA axis—the hypothalamus, pituitary, and adrenal glands—work together in a delicate balance to regulate hormone production. During menopause, as our sex hormones fluctuate and trigger common symptoms like hot flashes, brain fog, and weight gain, the resulting stress can disrupt this balance. Because each of these organs relies on the others to produce key hormones, the adrenals often bear the greatest strain, which can lead to elevated cortisol levels. Yes, the same stress hormone we hear about constantly may be doing far more damage than we realized, especially to midlife women. Here’s what recent studies are revealing and why this matters more than ever. **How High Cortisol Wreaks Havoc on Your Hips** Cortisol is your body’s primary stress hormone, released by your adrenal glands in response to physical or emotional stress. While it’s essential in small amounts, chronically elevated cortisol is toxic especially to your muscles and bones. Recent findings show that high cortisol levels can break down muscle tissue leading to muscle weakness, joint instability, and pain in the hips. For women in perimenopause and postmenopause when estrogen, progesterone, and testosterone are also declining this can mean compounding damage to the musculoskeletal system. And unfortunately, it doesn’t stop there. **Cortisol and Bone Breakdown** Cortisol doesn’t just attack muscle it’s also devastating for your bones. - It slows down bone formation - It accelerates bone loss - It increases the risk of osteoporosis and hip fractures In more extreme cases, prolonged exposure to high cortisol can even lead to a condition called Avascular Necrosis (AVN). This is where the blood supply to the hip bone is cut off, causing the bone tissue to die, resulting in intense pain and usually requiring surgical intervention, like a hip replacement. **Other Signs Your Cortisol Is Too High** Hip pain might be the symptom that gets your attention but it’s rarely the only sign. High cortisol often shows up in a host of other ways, including: - Weight gain (especially around the belly and face) - Brain fog and memory problems - Insomnia and early waking - Morning nausea or low appetite - Cravings for salty or sugary foods at night - Low libido (“dead bedroom syndrome”) - Anxiety, depression, or rage - Headaches or migraines - Crushing fatigue or overstimulation According to research from the University of California, doctors fail to identify high cortisol in 83% of cases. That means countless women are suffering in silence, medicated for symptoms like anxiety, depression, or chronic pain without ever addressing the underlying driver: stress and hormonal imbalance. If this resonates with you, don’t ignore it. 1. Track your symptoms: Write down what you’re experiencing and when. 2. Ask your doctor about cortisol testing: Specifically salivary or Dutch hormone testing, which can be more accurate than a one-time blood test. 3. Support your stress response: Through lifestyle shifts like better sleep, gentle movement, adaptogenic herbs, breathwork, and nervous system regulation. 4. Seek out practitioners who understand hormonal health: Especially those who specialize in perimenopause, menopause, or functional medicine. Your hip pain isn’t just “part of getting older.” It’s not in your head and it’s not something you just have to live with.  [**Tracy Farrell, IIN, FDNP**](https://wellcomemd.com/mooresville-north-carolina-tracy-farrell?__hstc=21858660.5c4e7e29703e1b405c77c53d988e96e7.1711558332184.1746553210314.1746557169671.163&__hssc=21858660.2.1746557169671&__hsfp=481258620) Tracy Farrell is an expert in gut health, thyroid, and endocrine issues. She has more than 20 years of experience in healthcare starting on the administrative side and then as a Functional Diagnostic Nutrition Practitioner and Integrative Health Coach for the last five years at Natural Endocrine Solutions. She has certifications in Small Intestine Bacterial and Fungal Overgrowth (SIBO & SIFO) and has coordinated wellness programs for clients with autoimmune disorders and thyroid issues such as Hashimoto’s and Graves’ disease. Most recently she received a Bone Density Certification from Functional Diagnostic Nutrition. **Categories:** Blog Article, News Article --- ### [June 21st is International Yoga Day](https://wellcomemd.com/2023-6-21-june-21st-is-international-yoga-day/) **Published:** June 21, 2023 **Author:** WellcomeMD **Excerpt:**Yoga is a practice that combines physical postures, breathing exercises, meditation, and ethical principles. It is a versatile practice accessible to people of all ages and fitness levels, and it has gained popularity worldwide for its numerous physical and mental health benefits. For the past 9 years on June 21st we celebrate International Yoga Day to spread awareness about the benefits of yoga and meditation worldwide.
**Content:**  Yoga is a practice that combines physical postures, breathing exercises, meditation, and ethical principles. It is a versatile practice accessible to people of all ages and fitness levels, and it has gained popularity worldwide for its numerous physical and mental health benefits. For the past 9 years on June 21st we celebrate International Yoga Day to spread awareness about the benefits of yoga and meditation worldwide. This year the theme “Yoga For Vasudaiva Kutumbakam” has been selected, highlighting the message of One Earth, One Family, One Future. Yoga originated in ancient India, coming from an ancient landing with culture in depth about the working of the human body. Yoga aims to promote overall well-being by uniting the body, mind, and spirit. It is said to rejuvenates the body and bring balance to life so one can grow spiritually. The word yoga is a Sanskrit word that can be translated in English as union, meaning the union of the human with the divine. This is also considered the purpose of life. More and more modern western medicine, and integrative healthcare clinics like [WellcomeMD](https://wellcomemd.com), recognize the various physical and mental benefits yoga has to offer when helping patients reduce stress, anxiety, depression, fear, and other health ailments. **Read below for five commonly recognized benefits of doing yoga:** **Improved Flexibility and Strength:** Yoga involves a variety of poses and movements that stretch and strengthen the muscles, helping to improve flexibility, range of motion, and overall muscle tone. Regular yoga practice can enhance posture and alignment, making daily movements easier and reducing the risk of injury. 1. **Stress Reduction and Relaxation:** Yoga incorporates deep breathing techniques, meditation, and mindfulness, which help activate the body’s relaxation response and reduce stress levels. It can promote a sense of calm, mental clarity, and overall emotional well-being. Regular yoga practice has been shown to lower cortisol levels (the stress hormone) and improve resilience to stress. 2. **Increased Energy and Vitality:** Yoga practices, such as dynamic sequences and specific breathing exercises (pranayama), can boost energy levels, improve circulation, and increase oxygen supply to the body and brain. Regular yoga practice can help reduce fatigue and enhance overall vitality and well-being. 3. **Enhanced Mental Focus and Concentration:** Yoga cultivates mindfulness and trains the mind to stay focused on the present moment. Through meditation and concentration exercises, yoga can improve mental clarity, enhance cognitive function, and increase attention span. These benefits extend beyond the yoga mat and can positively impact daily tasks and work performance. 4. **Better Mind-Body Connection:** Yoga promotes a holistic approach to health, emphasizing the connection between the body, mind, and spirit. Regular practice helps develop body awareness and sensitivity, allowing individuals to better understand and respond to the needs of their bodies. This heightened mind-body connection can lead to improved self-care, self-acceptance, and overall well-being. It’s important to note that the benefits of yoga can vary from person to person, and consistency and regular practice are key to experiencing these benefits. It’s always recommended to consult with a qualified yoga instructor or healthcare professional before starting a new exercise program. **Categories:** Blog Article, News Article --- ### [Prioritize your health for 2025](https://wellcomemd.com/prioritize-your-health-for-2025/) **Published:** December 26, 2024 **Author:** WellcomeMD **Excerpt:**Now is the time to ask yourself: What do you want to accomplish in 2025?
**Content:**  As we enter the final week of 2024, it’s a great time to review the year we’re leaving behind. Did you accomplish the goals you set for 2024? Or did you let some things take a back seat that maybe you wish you hadn’t? I’m sure, like many of us, the answer is yes to both questions. For those of us who may have gotten a little side tracked, the clean slate of a new year can help us get some motivation to get back to our goals. Now is the time to ask yourself: ***What do you want to accomplish in 2025?*** If losing weight is high on your New Year’s resolution list, you’re not alone. One in five, U.S. adults add it to their list each year. And rightly so, obesity has reached epidemic proportions in the U.S., posing significant health risks. From heart disease and stroke to type 2 diabetes and certain types of cancer, the consequences of excess weight are far-reaching. It’s not just about aesthetics; it’s about quality of life. **Why is Obesity Such a Problem?** - **Metabolic Disruptions:** Obesity can lead to insulin resistance, a condition where your body becomes less responsive to insulin, a hormone that regulates blood sugar. This can lead to type 2 diabetes. - **Cardiovascular Risks:** Excess weight strains the heart, increasing the risk of heart attacks and strokes. - **Increased Cancer Risk:** Studies have linked obesity to a higher risk of several cancers, including colon, breast, and endometrial cancer. - **Mental Health Challenges:** Obesity can contribute to low self-esteem, depression, and anxiety. **Conquer Your Weight, Reclaim Your Life** By now, I’m sure you’ve have heard about those new weight-loss drugs originally developed for diabetics: Ozempic, Wegovy, Mounjaro, etc. What you may be less familiar with is how expensive these drugs are, how hard it is to get prescriptions covered by insurance, and how hard in general it can sometimes be to get a hold of them. Because of these issues there have been a plethora of online brands popping up offering access to knock-offs ***of these drugs without the supervision ever meeting with a physician face-to-face***. If you’re interested in exploring semaglutide weight loss treatment, WellcomeMD can help you achieve your goals in a safe way with proper lab testing, the supervision of a board-certified physician, and the aid of a certified health-coach. **Introducing Our Innovative Solution: Compounded Semaglutide** This summer, WellcomeMD rolled out our new compounded semaglutide weight loss program. Our solution offers a personalized approach to weight management, tailored to your specific needs and goals, all under the supervision of our board-certified physicians and certified health coaches. [Click here](https://wellcomemd.com/weight-loss-faqs) to see answers to some of our most commonly asked questions about the new weight loss drugs. **What is Semaglutide?** Semaglutide is a medication that mimics a hormone called GLP-1, which helps regulate appetite and blood sugar levels. When administered as a weekly injection, semaglutide can: - **Reduce Appetite:** By signaling to your brain that you’re full, semaglutide can help you eat less. - **Slow Down Digestion:** This can lead to increased feelings of fullness and satisfaction. - **Improve Insulin Sensitivity:** Semaglutide can help your body use insulin more effectively, aiding in blood sugar control. **Why Choose Our Compounded Semaglutide Program?** - **Personalized Dosing:** Our compounded semaglutide is customized to your specific needs, ensuring optimal results. - **Expert Guidance:** Our experienced healthcare providers will monitor your progress monthly and adjust your treatment plan as needed. - **Comprehensive Support:** We offer a holistic approach to weight loss, including nutritional counseling and lifestyle coaching, and regular lab testing to monitor your results. **Take the First Step Towards a Healthier You** Don’t let obesity hold you back. Our compounded semaglutide weight loss program can help you achieve your weight loss goals and improve your overall health. ## **Contact us today to learn more and schedule a consultation.** Additional information can be found online at [wellcomemd.com/weight-loss-program](https://wellcomemd.com/weight-loss-program), by calling 866-530-6831, or scheduling a call with our Membership Director [here. (opens in a new tab)](https://wellcomemd.com/schedule-a-meeting-charlotte) \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Semaglutide treatments are just one of many services we offer at WellcomeMD. Even if losing weight is not a goal of yours for the new year, you may have other health goals in mind that you’d like to accomplish. If you don’t need to lose weight, or do not want to go on medication to do so, we can certainly help you lose weight naturally. **Looking to Optimize Your Health?** The United States, despite its advancements in medicine and technology, faces a concerning health crisis. Numerous studies and statistics paint a grim picture of the nation’s overall health. Here are some key findings: - **Diabetes Surge:** Type 2 diabetes rates have skyrocketed, affecting millions and straining the healthcare system. - **Heart Disease and Stroke:** These remain leading causes of death in the US, often stemming from poor lifestyle choices. - **Mental Health Struggles:** Anxiety and depression are prevalent, with many Americans lacking access to adequate mental healthcare. - **Obesity Epidemic:** Over 40% of American adults are obese, a condition linked to a host of chronic diseases **Why Prioritize Health in 2025?** Our primary focus at WellcomeMD, is to help everyone looking to prioritize their health. Given these alarming statistics, making health a top priority in the new year is crucial. Here’s why: - **Improved Quality of Life:** Better health leads to increased energy, reduced pain, and enhanced overall well-being. - **Reduced Healthcare Costs:** Preventing chronic diseases can save you money on medical bills and insurance premiums. - **Boosted Productivity:** A healthy body and mind contribute to greater focus, creativity, and job performance. - **Longer Lifespan:** Healthy habits can extend your life and improve your quality of life as you age. **Practical Steps for a Healthier You** 1. **Set Realistic Goals:** Start small and gradually increase the intensity of your workouts. 2. **Prioritize Nutrition:** Focus on whole foods, limit processed foods, and stay hydrated. 3. **Manage Stress:** Practice mindfulness techniques like meditation or yoga to reduce anxiety. 4. **Get Enough Sleep:** Aim for 7-9 hours of quality sleep each night. 5. **Regular Check-ups:** Schedule annual physicals and screenings to catch potential health issues early. Available in our [Richmond](https://wellcomemd.com/wellness-program) and [North Carolina](https://wellcomemd.com/wellness-program-mooresville) clinics, our wellness program provides highly personalized mentorship and support to individuals who are pursuing behavior and lifestyle changes. Whether your goal is stress management, a nutrition overhaul, or a new exercise regimen, approaching it through small steps can help it seems far less daunting and help you remain committed. ## **What’s Included in our Wellness Program?** **Package includes:** - 4 health coaching sessions (One 60 minutes, and three 30-minute sessions) - In-Body scan - Healthy eating advice and meal-planning guidance - Exercise Plan - Stress management counseling **Taking the First Step** Making a commitment to your health is a powerful decision. By taking small steps and building healthy habits, you can significantly improve your well-being and contribute to a healthier America. Remember, it’s never too late to start your journey towards a healthier, happier you. ## **Contact us today to learn more.** Additional information can be found online at [www.wellcomemd.com/wellness-program](/wellness-program), by calling 866-530-6831, or scheduling a call with our Membership Director [here. (opens in a new tab)](https://wellcomemd.com/schedule-a-meeting-charlotte) **Categories:** Blog Article, News Article --- ### [Boosting Your Immunity with Sunlight](https://wellcomemd.com/boosting-your-immunity-with-sunlight/) **Published:** July 22, 2025 **Author:** WellcomeMD **Excerpt:**In our pursuit of optimal health, we often focus on diet and exercise. However, there's a powerful and readily available tool that significantly impacts our well-being, particularly our immune system: sunlight.
**Content:** In our pursuit of optimal health, we often focus on diet and exercise. However, there’s a powerful and readily available tool that significantly impacts our well-being, particularly our immune system: sunlight. At [WellcomeMD](https://wellcomemd.com), we emphasize a holistic approach to health, recognizing the profound influence of our environment on our physiology. Let’s delve into the fascinating science behind how daylight exposure strengthens your immune defenses, helps regulates your circadian rhythm, and reduces inflammation. Now, let’s explore practical ways to soak up more of this natural medicine in your daily life. **The Vitamin D Connection and Beyond** The most well-known benefit of sunlight exposure is the production of vitamin D. When ultraviolet B (UVB) rays from the sun hit our skin, they trigger a process that leads to the synthesis of vitamin D3, a crucial nutrient for a robust immune system. Vitamin D plays a vital role in: - **Modulating immune responses:** It helps regulate the activity of immune cells, ensuring a balanced and effective response to pathogens. - **Enhancing innate immunity:** Vitamin D boosts the function of macrophages and other immune cells that are the first line of defense against infection. - **Reducing inflammation:** Chronic inflammation can weaken the immune system. Vitamin D has anti-inflammatory properties that help maintain immune balance. However, the benefits of sunlight extend beyond vitamin D production. Exposure to sunlight also influences other aspects of our physiology that indirectly support immune function: - **Regulation of Circadian Rhythms:** Sunlight is the primary cue that synchronizes our body’s internal clock, the circadian rhythm. A well-regulated circadian rhythm is essential for optimal immune function. Disruptions to our sleep-wake cycle can impair immune responses, making us more susceptible to illness. - **Production of Nitric Oxide:** Sunlight exposure can stimulate the release of nitric oxide in the skin and bloodstream. Nitric oxide has various beneficial effects, including antimicrobial activity and improved blood flow, which can aid in the delivery of immune cells throughout the body. - **Mood and Mental Health:** Sunlight has a well-documented positive impact on mood and mental well-being by increasing serotonin levels. Reduced stress and improved mental health are crucial for a strong immune system, as chronic stress can suppress immune function. **Practical Tips for Getting More Sunlight** Maximizing your daily sunlight exposure can be easily integrated into your routine, taking into account the seasonal variations in our Virginia climate: - **Morning Sunlight:** Aim for at least 15-30 minutes of sunlight exposure in the morning within the first hour of waking up. This helps set your circadian rhythm for the day. Enjoy your coffee outside, go for a brief walk, or simply sit near a sunny window. - **Midday Breaks Outdoors:** If your work keeps you indoors, make a conscious effort to take short breaks outside during the midday hours when the sun is typically strongest. Even 10-15 minutes can be beneficial. - **Embrace Outdoor Activities:** Engage in outdoor hobbies and activities whenever possible. Gardening, walking, cycling, or simply spending time in a park can significantly increase your sunlight exposure. Consider exploring the beautiful trails and parks in the Tuckahoe area. - **Optimize Your Indoor Spaces:** Position your desk or seating areas near windows to maximize indirect sunlight exposure. Open curtains and blinds to allow natural light to fill your home and workspace. - **Consider Seasonal Adjustments:** During the shorter, cloudier days of fall and winter, it may be more challenging to get sufficient sunlight. Be proactive in seeking sunlight on clear days, even if it’s cooler. You might also discuss vitamin D supplementation with your healthcare provider at WellcomeMD to ensure optimal levels during these times. - **Be Mindful of Sun Safety:** While sunlight is beneficial, it’s important to protect your skin from excessive sun exposure, especially during peak hours. Use sunscreen, wear protective clothing, and seek shade when necessary. The goal is regular, moderate exposure, not prolonged sunbathing. **Your Personalized Path to Wellness** At WellcomeMD, we believe in empowering you with the knowledge and tools to optimize your health. Understanding the science behind the benefits of sunlight exposure is a key step in taking a proactive approach to strengthening your immune system. Our concierge medical services offer personalized guidance and support to help you integrate these natural health strategies into your lifestyle. [Contact us](https://wellcomemd.com/contact) today to learn more about how we can help you harness the power of sunlight and achieve your optimal well-being. **Categories:** Blog Article, News Article --- ### [The Blueprint for Your Health: Why We Start Your Journey with Stride DNA Testing](https://wellcomemd.com/the-blueprint-for-your-health-why-we-start-your-journey-with-stride-dna-testing/) **Published:** January 8, 2026 **Author:** WellcomeMD **Excerpt:**When you sign up as a new member with WellcomeMD, you’ll notice something unique when we call to book your initial appointment. You’ll be asked if you want to have your cheek swabbed for The Stride DNA Methylation Test.
**Content:** When you sign up as a new member with [WellcomeMD](https://wellcomemd.com), you’ll notice something unique when we call to book your initial appointment. You’ll be asked if you want to have your cheek swabbed for **The Stride DNA Methylation Test.** You might be wondering, *“Why do I need a DNA test just to get healthier?”* or *“Is this just like those ancestry tests?”* These are great questions. The short answer is that we don’t believe in “one-size-fits-all” medicine. To give you the best possible care, we need to understand the unique operating instructions running inside your body. Here is a breakdown of why we offer the Stride test to every new member, and how it’s going to change the way you approach your wellness. **Moving Beyond “Normal” Lab Results** Many of our new members come to us frustrated. They feel fatigued, foggy, or just “off,” yet their standard annual blood tests come back looking “normal.” Standard labs take a snapshot of what is happening in your blood right now. But they don’t tell us *why* it’s happening. They don’t reveal your predispositions or the underlying mechanics of your cellular health. To get to the root cause, we need to look deeper. We need to look at methylation. **What is Methylation? (The Simple Version)** Don’t worry, we won’t turn this into a biology lecture. Think of your genetics (DNA) as the architectural blueprint for your house. It’s a fixed plan. **Methylation is the contractor that reads the blueprint and decides what gets built.** Methylation is a biochemical process happening in every cell of your body, billions of times per second. It acts like a series of dimmer switches for your genes, turning certain functions “on” or “off.” These switches control crucial processes, including: - How your body creates energy. - How you repair damaged cells and fight inflammation. - How you process hormones and neurotransmitters (affecting your mood and sleep). - How effectively your liver detoxifies environmental pollutants. If your methylation “switches” are stuck—due to genetics, stress, or nutrient deficiencies—you won’t feel your best, no matter how “clean” you eat. **Why We Choose the Stride Test** There are many DNA tests on the market, but we chose Stride because it is vastly more comprehensive than standard consumer tests. While other tests might tell you if you’re likely to hate the taste of cilantro, Stride analyzes over 40 different genetic reports across five essential energy cycles in your body. It looks at how you process folate, how you handle stress neurochemically, and how your body produces its “master antioxidant,” glutathione. ### **What This Means For You: No More Guesswork** By having your Stride results right at the beginning of your membership, we can skip the trial-and-error phase of your healthcare. Instead of general advice, we can use your data to provide precision recommendations: - **Targeted Supplementation:** Stop wasting money on vitamins your body can’t absorb. We will know if you need specific, “methylated” forms of B vitamins or extra support for magnesium. - **Personalized Nutrition:** Learn which foods fuel your specific genetic profile and which might be slowing you down. - **Mood and Stress Mastery:** Understand your genetic predisposition for anxiety or worry. We can tailor strategies to help your brain cope better with stress. - **Optimized Detox:** If your genetics show your body struggles to clear out toxins, we will prioritize gentle detoxification strategies in your plan. **We Don’t Just Hand You Data—We Give You a Plan** The most important thing to know is this: **Your genes are not your destiny.** They are just your tendencies. Knowing your genetic blueprint gives you power. You can actually change how your genes express themselves through lifestyle, diet, and environment. When your Stride results come back, you aren’t left to decipher complex charts on your own. Our clinical team reviews the data and translates it into a simple, actionable roadmap tailored specifically for you during your follow-up consultation. Not a member yet? If you have any questions about our Stride DNA test or joining WellcomeMD, please contact our membership director, Kayla Bowery. **Call her at (804) 409-8559, or email her at** [**kayla.bowery@wellcomemd.com** (opens in a new tab)](mailto:kayla.bowery@wellcomemd.com)**.** **Categories:** Blog Article, News Article --- ### [Resilience Over Restoration](https://wellcomemd.com/resilience-over-restoration/) **Published:** April 23, 2026 **Author:** WellcomeMD **Excerpt:**In the high-performance environments many of our members navigate, eliminating stress isn't always a realistic goal. The more effective strategy is building biological resilience—the internal capacity to withstand external pressure without compromising your health..
**Content:** April marks National Stress Awareness Month, a time usually filled with advice on “self-care” and “slowing down.” While those concepts have merit, a concierge medical perspective requires us to look deeper. In our practice, we don’t just view stress as a feeling; we view it as a measurable, physiological event that dictates the long-term health of your cardiovascular, immune, and nervous systems. In the high-performance environments many of our members navigate, eliminating stress isn’t always a realistic goal. The more effective strategy is building **biological resilience**—the internal capacity to withstand external pressure without compromising your health. **Moving Beyond “Management”** Traditional stress management often treats the symptoms: a massage for tight shoulders or a sedative for a restless night. A holistic, root-cause approach instead asks why the body’s “fight or flight” response has stayed active long after the threat has passed. Resilience is built through the regulation of the Autonomic Nervous System (ANS). When we are under chronic pressure, we become “stuck” in the sympathetic state. Transitioning back to the parasympathetic state—the “rest and digest” mode—is a skill that can be sharpened through clinical interventions, nutritional support, and lifestyle precision. **Understanding the Mechanics: Q&A** **Q: Is it possible to measure exactly how much stress is affecting my body?** **A:** Yes. We move beyond subjective feelings by looking at biomarkers such as Heart Rate Variability (HRV) and cortisol rhythms. HRV is a powerful indicator of your nervous system’s flexibility; a higher variability generally suggests a more resilient system that can recover quickly from stressors. **Q: Why does chronic stress seem to lead to weight gain, even if my diet hasn’t changed?** **A:** This is a direct result of the “cortisol-insulin” loop. When cortisol remains elevated, it signals the body to release glucose for quick energy. If that energy isn’t used (as is the case with mental stress versus physical danger), the body secretes insulin to manage the sugar, which often leads to fat storage, particularly in the abdominal area. Addressing stress is, quite literally, a component of metabolic health. **Q: Are there specific nutrients that help the body handle stress better?** **A:** We often look at “adaptogens”—natural substances like Ashwagandha or Rhodiola—that help the adrenal glands modulate the stress response. Additionally, magnesium and B-complex vitamins are rapidly depleted during periods of high pressure. Supplementing these based on your specific lab results can provide the chemical buffer your nervous system needs. **Building Your Resilience Toolkit** This month, we encourage you to look at your stress through a clinical lens. Resilience isn’t about being “tougher”; it’s about being better equipped. - **Micro-Recoveries:** You don’t need a week-long vacation to reset. Data shows that even three minutes of intentional, rhythmic breathing can shift the nervous system from sympathetic to parasympathetic dominance. - **Sleep Hygiene as Defense:** Sleep is the only time the brain’s “glymphatic system” clears out metabolic waste. Protecting your sleep window is your primary defense against cognitive decline and emotional volatility. - **Personalized Strategy:** Every individual has a different “stress signature.” Some manifest stress in the gut, others through sleep or blood pressure. At our clinic, we believe the most sophisticated way to handle Stress Awareness Month is to move from awareness to action. By understanding your unique biological response to pressure, we can create a strategy that allows you to thrive, not just endure. For more information about joining WellcomeMD, please contact our membership director, Kayla Bowery. **Call her at (804) 409-8559, or email her at** [**kayla.bowery@wellcomemd.com**](mailto:kayla.bowery@wellcomemd.com)**.** **Categories:** Blog Article, News Article --- ### [Thyroid & Metabolic Reset](https://wellcomemd.com/7kekbh0z5t4xi4th8qpcv8el0tnt0v/) **Published:** January 29, 2026 **Author:** WellcomeMD **Excerpt:**January is often when subclinical metabolic issues finally surface after the stress and excess of the previous months. Here is why a comprehensive look at your thyroid is the most important reset you can do this month.
**Content:**  It’s late January. The holiday decorations are down, the champagne flutes are put away, but your energy levels haven’t bounced back. You feel uncharacteristically sluggish, your “brain fog” is making focused work difficult, and perhaps that holiday weight isn’t budging despite returning to your usual fitness routine. It’s tempting to dismiss this as standard “post-holiday fatigue” or just the winter blues. But as we recognize **Thyroid Awareness Month**, it is crucial to ask a deeper, more clinical question: Is your body’s master engine misfiring? It’s not just in your head—your thyroid might be the vital, missing piece in your 2026 energy puzzle. At our clinic, we find that January is often when subclinical metabolic issues finally surface after the stress and excess of the previous months. Here is why a comprehensive look at your thyroid is the most important reset you can do this month. **The “Normal” Trap vs. Optimal Health** The most common frustration we hear from new concierge patients is this: *“I feel terrible, but my previous doctor said my labs were normal.”* In standard primary care, thyroid screening often begins and ends with a TSH (Thyroid Stimulating Hormone) test. If your result falls anywhere within a very wide statistical “reference range”—based largely on a sick population—you are labeled “fine.” In concierge medicine, “statistically normal” is not our goal. **Optimal is our goal.** A TSH score that is technically “in range” can still leave you experiencing significant symptoms of a slowed metabolism. We don’t just look at the signal from the brain (TSH); we look at the actual circulating hormones. A true metabolic assessment demands a full panel, including Free T3 (the active hormone), Free T4 (the storage hormone), Reverse T3 (the “brake pedal”), and thyroid antibodies to rule out autoimmune processes like Hashimoto’s. **Understanding the Spectrum: Hypo vs. Hyper** Your thyroid acts as the body’s thermostat and throttle. When it is improperly regulated, it affects nearly every system in your body. While many are familiar with the weight gain associated with an underactive thyroid, the symptoms are often far more nuanced. Here is a quick visual guide to how thyroid dysfunction manifests at opposite ends of the spectrum: (Visual: Comparison Chart of Thyroid Dysfunction)  **The Holiday Hangover: Stress and Your Metabolism** Why does this often rear its head in January? The preceding two months are usually a “perfect storm” of metabolic disruption: travel stress, disrupted sleep architecture, high-sugar diets, and alcohol intake. Crucially, chronic stress—and the resulting spike in cortisol—directly impacts thyroid function. High cortisol levels can suppress TSH production and, more importantly, inhibit the conversion of inactive T4 hormone into the active T3 hormone your cells actually need for energy. Essentially, holiday stress puts the metabolic brakes on right when you are trying to accelerate into the New Year. **Fueling the Reset: Personalized Nutrition over “Detoxes”** If your thyroid is struggling, a generic “January Juice Cleanse” or extreme caloric restriction is the worst thing you can do. Drastic calorie cuts signal starvation to the body, further down-regulating your thyroid to conserve energy. A true metabolic reset requires precision nutrition. Crucially, about 20% of your thyroid hormone conversion happens in your gut microbiome. If your gut health is compromised by inflammation or dysbiosis, your metabolism will suffer regardless of your medication or exercise routine. We focus on personalized nutritional protocols—supported by advanced micronutrient testing—to ensure you have the selenium, zinc, and iodine necessary for thyroid function, alongside gut-healing protocols to maximize hormone conversion. **Your Next Step: Define Your 2026 Baseline** Don’t settle for feeling merely “okay” this year. If you suspect your metabolic engine needs a tune-up, guesswork won’t cut it. You need data. Contact us today to schedule a **Full-Panel Metabolic Screening** this month. Let’s move beyond standard lab ranges and define an optimal baseline for your long-term energy and resilience. For more information about joining WellcomeMD, please contact our membership director, Kayla Bowery. **Call her at (804) 409-8559, or email her at** [**kayla.bowery@wellcomemd.com**](mailto:kayla.bowery@wellcomemd.com)**.** **Categories:** Blog Article, News Article --- ### [Heart Health - A 360° View](https://wellcomemd.com/heart-health-a-360-view/) **Published:** February 19, 2026 **Author:** WellcomeMD **Excerpt:**If you’re relying on a basic lipid panel to tell you you're "fine," you’re only seeing half the picture. At WellcomeMD we look at the markers that actually matter—like ApoB, inflammation (hs-CRP), and why your gut health has a surprisingly loud say in your cardiovascular risk.
**Content:** Your Heart Deserves More Than a Checklist: The 360° View We’re officially at the tail end of February. By now, you’ve probably seen enough “Heart Month” graphics to last a lifetime—most of them reminding you to eat your oatmeal and take a brisk walk. And while that’s fine advice for a pamphlet in a grocery store, it’s not exactly the “deep dive” you expect from your medical team. If you’re part of a concierge practice, it’s because you’ve realized that standard medicine is often a game of “wait and see.” It’s designed to keep you from crashing after a heart attack, but it’s remarkably quiet about how to optimize your cardiovascular system so you never end up in that ER bay in the first place. At [WellcomeMD](https://wellcomemd.com), we don’t just look at your heart as a pump; we look at it as the lead singer in a very complex band. If the “drums” (your gut) or the “bass” (your hormones) are out of sync, the heart eventually loses the beat. ### Why “Normal” Cholesterol Isn’t Enough Most people walk out of their annual physical feeling great because their “Total Cholesterol” was under **200**. But here’s a truth we don’t sugarcoat: about half of the people who have a heart attack have “normal” cholesterol levels. To truly understand your risk, we have to look at the **quality** of those particles, not just the quantity. Are they big and fluffy (like beach balls) or small and dense (like BB pellets that get stuck in your artery walls)? This is where integrative diagnostics—like **ApoB** and **Lp(a)**—become non-negotiable. ### The Invisible Culprits: Stress and Inflammation You can eat all the kale in the world, but if your cortisol levels are permanently spiked because of a high-pressure career or poor sleep, your arteries are still taking a hit. Chronic stress creates “micro-injuries” in the blood vessels. Your body tries to patch those injuries with plaque. An integrative approach doesn’t just hand you a prescription; it looks at why the injury is happening. We look at **hs-CRP** (a marker of systemic inflammation) and even your **gut microbiome**, which we now know plays a massive role in how your body handles fats and keeps your blood vessels flexible. ## **Heart Health: The Questions You Actually Want Answered** ### **1. What is an integrative approach to heart health?** An integrative approach combines traditional cardiology (medications and diagnostics) with functional medicine (nutrition, stress management, and root-cause analysis). Instead of just treating high blood pressure as an isolated symptom, we investigate how sleep quality, metabolic health, and inflammation are contributing to your cardiovascular risk. ### **2. Why is a standard lipid panel often misleading?** A standard lipid panel only measures the total weight of cholesterol in your blood. It fails to account for the **number and size** of the particles carrying that cholesterol. Advanced testing, such as an NMR LipoProfile, provides a much more accurate picture by counting the actual “traffic” (LDL-P) on the “highway” (your arteries). ### **3. What are the best advanced biomarkers for predicting heart disease?** To get a 360-degree view, we prioritize markers like **ApoB** (the most accurate measure of plaque-starting particles), **Lp(a)** (a genetically determined risk factor), and **hs-CRP** (which measures hidden inflammation). These markers often flag risks that a standard screening would miss entirely. ### **4. How does chronic stress impact the cardiovascular system?** Chronic stress keeps the body in a “fight or flight” state, leading to sustained levels of cortisol and adrenaline. This can cause arterial stiffness, increase blood pressure, and trigger systemic inflammation. Over time, this stress makes it significantly easier for plaque to build up and, more dangerously, for that plaque to become unstable. ### **5. Can gut health influence my risk of a heart attack?** Yes. The “gut-heart axis” is a major focus in modern integrative medicine. Certain gut bacteria produce a compound called **TMAO** (Trimethylamine N-oxide) when they break down specific foods. High levels of TMAO are strongly linked to an increased risk of blood clots, heart attack, and stroke, regardless of your cholesterol levels. **Ready to see the full picture?** February might be ending, but your cardiovascular health isn’t a seasonal project. If you’re ready to move beyond the “checklist” and into true optimization, let’s schedule your advanced baseline review this week. For more information about joining WellcomeMD, please contact our membership director, Kayla Bowery. **Call her at (804) 409-8559, or email her at** [**kayla.bowery@wellcomemd.com**](mailto:kayla.bowery@wellcomemd.com)**.** **Categories:** Blog Article, News Article --- ### [Why Strength Training Matters More Than Ever (And How to Get Started)](https://wellcomemd.com/why-strength-training-matters/) **Published:** April 28, 2026 **Author:** WellcomeMD **Excerpt:**If you’ve been hearing more about strength training lately, you’re not imagining it—it truly is having a moment. But this isn’t just another fitness trend. Strength training is one of the most powerful, research-backed ways to improve how you feel, move, and function as you move through life.
**Content:** If you’ve been hearing more about strength training lately, you’re not imagining it—it truly is having a moment. But this isn’t just another fitness trend. Strength training is one of the most powerful, research-backed ways to improve how you feel, move, and function as you move through life. For adults in their 40s, 50s, and beyond, it’s not about lifting heavy weights or becoming a bodybuilder. It’s about building and maintaining the strength you need to live your life fully—whether that means keeping up with your kids or grandkids, traveling with ease, or simply feeling confident in your body. Let’s break down why it matters—and how you can start, right where you are. ###### **Why Strength Training Is So Important** As early as our 30s, we naturally begin to lose muscle mass—a process known as [sarcopenia](https://my.clevelandclinic.org/health/diseases/23167-sarcopenia). Over time, that loss can affect everything from your metabolism to your balance, posture, and joint health. The good news? Strength training can help slow, stop, and even reverse many of these effects. Some of the biggest benefits include: - **Improved strength and energy** for everyday activities - **Better joint support and reduced risk of injury** - **Enhanced balance and stability**, helping prevent falls - **Increased metabolism and support for healthy weight management** - **Greater confidence** in how your body moves and feels In short, strength training supports not just how you look—but how you live. ###### **You Don’t Have to Start Big** One of the biggest misconceptions about strength training is that you need a gym, equipment, or experience to begin. In reality, the best place to start is with simple, foundational movements that mimic everyday life. Think: sitting, standing, pushing, carrying. Here are a few beginner-friendly exercises that are especially helpful for older adults: ###### **Simple Strength Exercises to Start With** 1. **Sit-to-Stand (Chair Squat)** - Sit down in a sturdy chair, then stand back up without using your hands (or with light support if needed). - This builds strength in your legs and hips—essential for independence in daily life. - Aim for 8–12 repetitions. 2. **Wall or Countertop Push-Ups** - Place your hands on a wall or kitchen counter and perform a push-up at an angle. - This strengthens your chest, shoulders, and arms in a safe, approachable way. - Aim for 8–10 repetitions. 3. **Carrying (Farmer Carry with a Household Item)** - Hold a gallon water jug, grocery bag, or similar item and walk slowly and steadily. - This builds grip strength, core stability, and overall functional strength. - Try 20–30 seconds at a time. 4. **Step-Ups (Stairs or a Low Step)** - Step up onto a stair or low platform and back down with control. - Great for leg strength, balance, and coordination. - Aim for 6–10 reps per leg. 5. **Standing Balance Hold** - Stand on one foot while holding onto a counter or chair if needed. - This helps build stability and confidence. - Hold for 10–20 seconds per side. ###### **Keep It Simple and Consistent** You don’t need to do everything at once. Start with 2–3 of these exercises, a few times per week, and focus on moving with control and good form. Consistency matters far more than intensity—especially in the beginning. ###### **Strength Training Is About Living Well** At its core, strength training isn’t about the gym. It’s about making everyday life feel easier. It’s getting up from a chair without thinking about it. It’s carrying groceries without strain. It’s feeling steady on your feet and confident in your body. And perhaps most importantly—it’s about maintaining your independence and quality of life for years to come. **Remember, It’s Never to Late to Begin!** Strength training may be having a moment, but its benefits are timeless. No matter where you’re starting from, it’s never too late to begin building strength in a way that supports your body and your life. And remember: the most effective plan is one that’s personalized to you—your body, your goals, and your starting point. To launch our 2026 Educational Event series, [WellcomeMD](https://wellcomemd.com/) was thrilled to host Aubrey Eicher for an inspiring session on **‘The Art of Pain-Free Living.’** Aubrey demonstrated how simple at-home strength training can transform your mobility, helping to ease joint stiffness and keep you moving freely. Missed the live session? Catch the full recording and follow along with the exercises here: [https://www.youtube.com/watch?v=leEvdrlr5Dw (opens in a new tab)](https://www.youtube.com/watch?v=leEvdrlr5Dw) At [The Well](https://thewellpf.com/), we specialize in helping adults build strength safely and progressively through private, one-on-one coaching. Our approach meets you where you are and guides you forward with intention, so you can feel stronger, move better, and live well for the long term. 👉 If you’re ready to explore what that kind of support could look like for you, we’d love to meet you for an Exploratory Session. It’s a thoughtful first step toward building a plan that works with your life—and helps you stay strong for it. You can learn more on our website, [thewellpf.com](https://thewellpf.com/). Aubrey Eicher is the owner and founder of [The Well Personal Fitness](https://thewellpf.com/), a boutique holistic personal training studio with locations in Ashland and Richmond. She and her team specialize in private, personalized fitness coaching that helps clients in midlife build strength, confidence, and lasting wellness. Aubrey is passionate about blending movement, mindset, and lifestyle strategies so that each client can feel and function at their best—both now and in the years ahead. For more information about joining WellcomeMD, please contact our membership director, Kayla Bowery. **Call her at (804) 409-8559, or email her at** [**kayla.bowery@wellcomemd.com**](mailto:kayla.bowery@wellcomemd.com)**.** **Categories:** Blog Article, News Article --- ### [Dry January](https://wellcomemd.com/2022-12-30-dry-january/) **Published:** December 30, 2022 **Author:** WellcomeMD **Excerpt:**Dry January, is a challenge to abstain from drinking alcohol for the month of January. The challenge started in 2012 by a British nonprofit called Alcohol Change UK and is gaining a lot of traction. In fact, last year 35% of U.S. adults took part. And if you think it’s just a fad for young 20-somethings, think again, the average age for people who sign up for the challenge is 39.
**Content:**  # Considering a Dry January? It’s that time of year again. Christmas decorations come down, we make our list of New Year’s resolutions, and we head back to work all while abstaining from alcohol. *Wait what?* That’s right, you may have seen posts all over social media from people not drinking any alcohol during the month of January. The challenge, called Dry January, started in 2012 by a British nonprofit called Alcohol Change UK and is gaining a lot of traction. In fact, last year 35% of U.S. adults took part. And if you think it’s just a fad for young 20-somethings, think again, the average age for people who sign up for the challenge is 39. So why tackle one of the darkest and coldest and months of the year sober? “The objective of Dry January is not long-term sobriety – it’s long-term control,” says Richard Piper, CEO of Alcohol Change UK. The purpose of the challenge is to give people enough time off from drinking to realize how good it feels when they don’t. Most participants are surprised by the benefits they experience during their month of abstinence. Many report getting better sleep, saving money, losing weight, increasing their energy and ability to concentrate. More importantly, most participants report gaining more control over drinking — even those who did not abstain the entire month. It’s why people who participate tend to drink less for the rest of the year. Aside from feeling better, they’re getting healthier. A study published by [BMJ Open](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5942469/) found those that stopped drinking for one month had significant improvements in their metabolic health, insulin resistance, liver function, as well as decreases in weight, blood pressure, and cancer-related growth factors. If you are considering a Dry January, whether it’s to help you cut back, lose weight, or just because you like a challenge. Here are some tips to help you succeed: **Don’t do it alone.** If you can, enlist a partner or friend to try the challenge with you. If you want to join the community, sign up for the challenge by downloading the free [Try Dry](https://alcoholchange.org.uk/help-and-support/managing-your-drinking/dry-january/get-involved/the-dry-january-app) app. The app offers different options to track your progress by like counting your dry days, as well as calories and money you saved by not drinking. You can sign up for coaching emails to cheer you on throughout the month, or join their online forum and chat with other participants. Not everyone who joins abstains completely. If you’re looking to just cut back for the month and want to create a custom Dry(ish) challenge for yourself, try the [Sunnyside](https://www.sunnyside.co/blog/category/sunnyside) app. **Replace the habit.** Find a substitute non-alcoholic drink to replace your go-to beverage. Many beer and wine companies make non-alcoholic versions of their drinks you can partake in for the month and there are lots of great [mocktail](https://drinkmocktails.co.uk/pages/our-drinks) recipes online to try out. **Know your triggers.** If you like to drink at home, don’t keep any alcohol in the house. If grabbing drinks at the bar after work is your regular routine, try replacing it with a new outing like meeting for dinner, the movies, or taking a walk. **Don’t feel guilty**. Even if you slip up, you’re still making progress, just try again tomorrow. Remember the goal of Dry January is not about sticking to the challenge, it’s just about learning your triggers and how to overcome them. The lesson learn during the month are to give you space and power over alcohol for the rest of the year. **Know when you may need more help.** If cutting back for a month is a real struggle you may need additional assistance. [Rethinking Drinking](https://www.rethinkingdrinking.niaaa.nih.gov/) is an excellent resource for additional strategies and tips to help you cut back with professional and community support. If you find after two or three days after you stop drinking that your exhibiting symptoms of alcohol withdrawal like anxiety, shaky hands, headaches, nausea, vomiting, sweating, or insomnia ***seek medical help immediately*.** --- [Dr. Valerie Pershad](https://wellcomemd.com/atlanta-georgia-dr-valerie-pershad) is board certified by the American Board of Internal Medicine and the Institute of Functional Medicine. She completed medical school at the George Washington University in Washington, DC and completed residency in internal medicine at North Shore University Hospital and Long Island Jewish Medical Center. She is an internal medicine physician, and she also practices functional medicine, an area of medicine that focuses specifically on how and why disease occurs for each individual and allows for a personalized treatment plan. As a a primary care physician she has significant experience in a wide array of acute and chronic medical conditions, including working as a hospitalist during the COVID-19 pandemic. She has now shifted her focus to include a preventative and restorative approach to her patients’ care.  **Categories:** Blog Article, News Article --- ### [Small Changes to Live Longer](https://wellcomemd.com/2022-12-19-small-changes-to-live-longer/) **Published:** December 19, 2022 **Author:** WellcomeMD **Excerpt:**We’ve all been told 50% of our plates should be stocked with veggies. But did you know that small changes like cutting back on sweets and replacing it with health options like nuts, vegetables, and legumes could add years to your life? To see just how much small changes can impact your life, a team at the University of Bergen, Norway created a model using data from the Global Burden of Diseases study.
**Content:**  **Small changes you can make every day – to live longer!** Every day we make choices that determine our lifespan. A common assumption for leading a long, prosperous life is that every day we must exercise for 30 minutes and eat three healthy meals a day. While this proves true, it is daunting and unrealistic for many of us. How can you change your lifestyle for the better, and add years to your life without overhauling your lifestyle? Here are a few small and easy steps anyone can take any day and every day to prolong your life and improve your overall health: 1. **Add more healthy food and subtract unhealthy foods.** We’ve all been told 50% of our plates should be stocked with veggies. But did you know that small changes like cutting back on sweets and replacing it with health options like nuts, vegetables, and legumes could add years to your life? To see just how much small changes can impact your life, a team at the University of Bergen, Norway created a [model](https://priorityapp.shinyapps.io/Food/) using data from the Global Burden of Diseases study. On one side you can calculate your expected lifespan based on your current dietary habits and on the other you can estimate how many years you can add to your life by adding healthy foods to your diet or how many you can subtract by adding unhealthy items like sugary beverages, refined grains, and red meat. 2. **Move. And then move some more.** Make a conscious effort to incorporate movement throughout your day. If you work in a job with repetitive motion, it is crucial to stretch these muscles throughout the day to prevent strain or injury in the long term. If you work a desk job, set a timer that reminds you to stand up every 30 minutes to 1 hour. Stretch your arms above your head, fingers to the sky, and shake out your legs. Better yet, take three laps around the office or your home. Don’t underestimate the power of walking, it’s one of the easiest and effective forms of exercise and a great starting place for a new exercise regime. Can’t fit in a couple laps or a 10-minute walk? Open a window, or just step outside and take three long deep breaths. You will find these small, mindful movements to be much more energizing than surfing social media. 3. **Stay Hydrated.** Getting the right amount of fluid, helps our bodies move nutrients to our cells, flushes bacteria from the bladder and keeps our joints limber. Try to incorporate more water into your day but adding in a glass with each meal and/or snack time. Remember water-rich foods like fruits, vegetables, and soup all count toward the daily goal of 30-50 ounces per day. If you already drink enough water, it may be time to invest in a carbon-filtered water pitcher that filters out heavy metals, chlorine, and other chemicals used to treat recycled tap water. Or try the following recipe to replenish your cells with electrolytes: 8 oz boiled water 2 pinches of salt 1 tablespoon honey Juice of 1-2 limes 4. **Reduce plastic packaging.** Plastic packaging contains hormone disrupting agents, such as phthalates, or diphenyl derivatives like bisphenol (BPA). Under heat, these ‘microplastics’ can leach into the products they “protect” and are extremely hard to detect and prevent. Buy glass, stainless steel, silicon, and/or ceramic containers to transfer plastic-packaged foods into. Use metal measuring cups instead of plastic ones and avoid shower curtains and liners made with PVCs. 5. **Make time for yourself.** We all need some me time. If you can’t fit in time at the gym or walk into your day, make sure to steal some time for yourself. Meditation is becoming more and more popular, but if that’s too far-fetched journaling is an excellent way to reduce stress and improve your mental health. Multiple studies have shown that writing down your feelings can lower blood pressure, improve mood, and help us process emotions. If you don’t know what to write about you can start by listing things you’re grateful for or jot down your feelings around a specific subject or event that happened during your day. **Categories:** Blog Article, News Article **Tags:** concierge medicine, health news, health trends, healthy eating, healthy habits --- ### [Mental Health is Physical Health](https://wellcomemd.com/2022-5-16-mental-health-is-physical-health/) **Published:** May 16, 2022 **Author:** WellcomeMD **Excerpt:**May is Mental Health Awareness month and as the world starts to open back up again after a two-plus-year pandemic, it’s a great time to reflect on how closely linked our mental health is to our physical health. The clinical definition of “good” mental health is more than just not having a mental illness. The World Health Organization defines it as being able to cope with the normal stresses of life, work productively, realize your own abilities, and contribute to your community.
**Content:**  There’s no denying that the pandemic has taken a toll over the past two years. A study by the Kaiser Family Foundation found that 1 in 4 U.S. adults reported symptoms of anxiety and depressive disorder during the pandemic, more than double from 2019 where depression was estimated in 1 in 10 people. Often overlooked: Helpful support for you or your family can be as close by as your primary care doctor. May is Mental Health Awareness month and as the world starts to open back up again after a two-plus-year pandemic, it’s a great time to reflect on how closely linked our mental health is to our physical health. The clinical definition of “good” mental health is more than just not having a mental illness. The World Health Organization defines it as being able to cope with the normal stresses of life, work productively, realize your own abilities, and contribute to your community. In a national poll on healthy aging by the University of Michigan, 29 percent of adults said they were unsure or had reservations about seeing a mental health professional. There is so much more to be done nationwide to address the stigma associated with the topic of mental health, and it’s important to remember many mental health related issues can manifest in the body physically. A trusting relationship with your primary physician is key. If you’re not sure how to broach the subject with your doctor about feeling blue or stressed at work, you may find it easier to open up about sleepless nights that are beginning to add up, fatigue or a worsening chronic condition. A physician often won’t immediately prescribe medication. Instead, he or she will take the time to ask questions that reveal patterns behind new or worsening ailments. On the flip side, suggesting a 30-minute meditation routine isn’t realistic for someone with a busy schedule or brand new to these techniques***.*** But taking time for yourself every evening to work in the garden or going on a long walk may be the perfect prescription to help clear a busy mind and increase melatonin for a good night’s sleep. Small changes like establishing routines, maintaining a regular sleep schedule, incorporating regular exercise and natural light, and minimizing alcohol can all help improve mental health and well-being.  Throughout his career, Dr. Law has developed a professional passion for preventative medicine and a special interest in sports medicine. He trained and practiced medicine in the U.S. Navy for 12 years, during which time he traveled the world and developed a strong reliance on his skills. While serving in the Navy Reserves, Dr. Law opened his own family and sports medicine practice in Richmond and taught as an Assistant Clinical Professor at VCU’s School of Medicine. More recently, he practiced at Patient First Urgent Care Centers in Richmond. **Categories:** Blog Article, News Article --- ### [Protein Powder: Healthy or Hype?](https://wellcomemd.com/2023-5-31-protein-powder-healthy-or-hype/) **Published:** May 31, 2023 **Author:** WellcomeMD **Excerpt:**The allure of a quick and convenient source of protein has made protein powder a popular addition to many diets. However, it’s important to remember that protein powder does not replace a healthy diet and exercise routine and there are potential hazards associated with consuming synthetic sources of protein.
**Content:**  Protein powder has become increasingly popular in recent years, especially among athletes and fitness enthusiasts. The allure of a quick and convenient source of protein has made it a popular addition to many diets. However, it’s important to remember that protein powder does not replace a healthy diet and exercise routine and there are potential hazards associated with consuming synthetic sources of protein. Let’s explore how much protein we really need, a little about the hazards of protein powder in our diet, and the risks of consuming too much protein. We need protein for multiple reasons: It supports a healthy immune system, and it helps us to re-build and repair muscle and tissues in our bodies. When we work out, particularly when we strength-train, we damage our muscle fibers causing our bodies to make necessary repairs and build new fibers. These repaired fibers increase in thickness and number to make our muscles bigger and stronger. Protein is an essential building block of this process, but the physical act of exercising is really the key ingredient. Protein alone in natural or powder form is not a replacement for regular strength-training for building and maintaining muscle. So how much protein do we need? The average sedentary man should consume about 56 grams of protein a day and the average sedentary women 46 grams. (1) There are a few instances where we may need more protein than the daily dietary recommendation and that is when we are building muscle. So, this would include when we start a new workout, when we are amplifying an existing workout, or if we are recovering from injury. Another reason to supplement protein is if we are following a strictly plant-based diet and aren’t getting protein from meat or dairy. While it is true that protein powder is a convenient source of protein that can be added to shakes, smoothies, or other foods and drinks, many of these products are highly processed. Many of these powders contain added sugars, artificial flavors, and other additives. Some may also contain heavy metals, such as lead, cadmium, and arsenic, which can be harmful to health when consumed in excessive amounts (2). Interestingly, a study published in the journal Environmental Health Perspectives found that many protein powders contain elevated levels of heavy metals, such as lead, cadmium, and arsenic. The study found that over 75% of the protein powders tested contained detectable levels of lead, and over 50% contained detectable levels of cadmium and arsenic (3). In fact, just last year GNC had to pull more than 50 nutrition and protein shake brands from their shelves due to microbial contamination alone. It is important to note that not all protein powders are created equal. Some are made from animal sources of protein, such as whey, casein, or collagen, while others are made from non-animal sources such as pea or soy. It is important to choose a high-quality protein powder that is free from harmful additives and heavy metals. If you are not sure what to buy, read the label and avoid added sugars, and flavorings. If you do not recognize an ingredient, wait to purchase until you have looked up that ingredient. Consuming too much protein can also have negative effects on health. It can put a strain on the kidneys and other organs. High protein diets have been associated with an increased risk of kidney disease, kidney stones, and other health problems (4). And yes, you can gain weight from eating too much protein. Anytime you consume more calories than your body needs, your body will store those calories in our fat tissue. One scoop of protein powder typically has about 25 grams of protein. So, some of us may be getting more than half of your daily recommended allotment in just one drink! Another study published in the Journal of the International Society of Sports Nutrition found that consuming elevated levels of protein did not improve muscle mass or strength in resistance-trained individuals. This study followed 48 healthy resistance-trained men for eight weeks and found that consuming elevated levels of protein did not lead to greater gains in muscle mass or strength than consuming moderate levels of protein (5). The truth is most of us, even athletes, can get all the protein we need from whole foods. While it is true that protein powder can be a convenient source of protein, it is equally important to be aware of the potential hazards associated with consuming too much protein. It is important to follow the recommended dietary allowance for protein and choose high-quality sources of protein when adding it to your diet. Best Tip: The best source of protein has and always will be from natural sources. [Click here for full blog article. ](https://www.awakeningcharlotte.com/2023/05/31/437047/gary-klein-md-on-protein-powder-healthy-or-hype-)  [*Gary Klein, MD, MPH*](https://wellcomemd.com/charlotte-north-carolina-dr-gary-klein)*, is an Emory University-trained family medicine specialist with more than 30 years of experience.* *His career spans a wide spectrum of healthcare, from emergency medicine to hormone therapy, and he has an advanced degree in public health. When treating patients he uses a functional and collaborative approach to emphasis preventative care.* **Categories:** Blog Article, News Article **Tags:** charlotte, concierge medicine, functional medicine, protein powder --- ### [June is Men's Health Month](https://wellcomemd.com/2023-6-2-june-is-mens-health-month/) **Published:** June 2, 2023 **Author:** WellcomeMD **Excerpt:**June is International Men’s Health Month; which makes it a great time to raise awareness about the unique health challenges that men face and encourage them to prioritize their well-being.
**Content:**  June is International Men’s Health Month; which makes it a great time to raise awareness about the unique health challenges that men face and encourage them to prioritize their well-being. Men are at higher risk for many serious diseases including heart disease and certain cancers. They face unique health problems that don’t affect women. To improve men’s health, it’s important to raise awareness about preventative screenings, maintaining annual health care appointments, and even taking a more proactive approach to their care like we offer at [WellcomeMD](https://wellcomemd.com/what-we-do). See below for a list of key health concerns for men: 1. **Prostate Health:** prostate cancer is a very significant concern for men, so it’s recommended that by the age of 45, to start having that conversation with your doctor about regular screenings and family history that may increase your risk of developing this disease. 2. **Testicular health:** testicular cancer, while relatively rare, primarily affects younger men. Regular self-checks are encouraged and performed by checking for lumps, monitoring the increase or decrease of size, and noting soreness; if any of these occur one should contact their primary care doctor as soon as possible. 3. **Heart Disease:** heart disease, including **heart attacks and strokes,** **is the leading cause of death among males,** making it crucial to adopt early heart-healthy habits consisting of regular exercise, a balanced diet, stress management, quitting smoking, limiting alcohol consumption, and routine checkups can all help reduce the risk. 4. **Mental health:** men often face unique challenges when it comes to mental health. **Depression, anxiety, and suicide rates are alarmingly high among men** due to, societal pressures, stigma, and reluctance to seek help can hinder their well-being. Society has instilled the mindset in most that asking for help and seeking assistance is a sign of weakness, which is not the case whatsoever because having positive mental stability is more important than the opinions of others. The key purpose of Men’s Health Month’s is to encourage men to take charge of their overall health by implementing healthy living decisions. Use this month as a powerful reminder for men to prioritize their well-being and take proactive steps toward a healthier life. Below is a list of simple strategies for men to consider when prioritizing their health: 1. **Maintain a healthy lifestyle:** a balanced diet full of leafy greens and vitamin-D-rich foods, regular physical activity of at least 150 minutes per week, sufficient sleep of at least 7 hours, stress management, and avoiding harmful habits like smoking and excessive alcohol consumption are essential for maintaining optimal health in men. 2. **Prioritize preventive care:** schedule regular checkups with healthcare providers for screenings, vaccinations, and overall health assessments. This covers, having your blood pressure checked at least once a year, cholesterol every four to six years, a blood diabetes test every three years, the flu shot yearly, and the shingles vaccine at the age of 50. 3. **Seek support:** encourage conversation about men’s health, breaking down the societal stigma surrounding seeking help. Create supportive environments where men feel comfortable discussing their concerns and seeking advice by cultivating strong social connections with friends and family. 4. **Practice self-care:** self care is not just for women! Engage in activities that promote mental well-being, such as mindfulness exercises, participating in hobbies, journaling, and seeking therapy or counseling when necessary. Mental health is just as important as physical because our bodies and minds are connected, so for one to be truly healthy all around one must also be mentally strong. 5. **Be informed:** Educate yourself about the specific health challenges men face. Share resources, organize community events, and participate in campaigns to spread awareness. By raising awareness, promoting preventative care, and encouraging open discussions, we can work towards reducing the innocence of common health issues and improving overall health outcomes for men. Let’s embrace this month as an opportunity to make positive changes and inspire other males to do the same. **Remember your health matters – take charge of it today for a better tomorrow!** **Categories:** Blog Article, News Article --- ### [Sun Safety](https://wellcomemd.com/2023-7-6-sun-safety/) **Published:** July 11, 2023 **Author:** WellcomeMD **Excerpt:**Sunlight gets a bad reputation, but the truth is we all need sunlight to survive. There are many benefits to getting a little bit of sunlight every day to support Vitamin D production, boost serotonin, and even improve sleep quality. But spending excessive amounts of time in the sun increase your chance of sunburn and skin cancer. If you plan on spending more than 30 minutes outside you should cover up or wear sunscreen or sunblock.
**Content:**  Summer is officially upon us and we all know what that typically means: more time outdoors and in the sun! Sunlight gets a bad reputation, but the truth is we all need sunlight to survive. In fact, did you know most physicians, including ours here at [WellcomeMD](https://wellcomemd.com) recommend getting at least 10 minutes of sun exposure every day? (The time recommended increases for those with more melanin in their skin). It’s because there are many benefits to absorbing small amounts of solar energy (also known as UV radiation) through our skin. ## **Benefits of sunlight exposure:** - Supports the production of Vitamin D, which helps with bone health, immune system function, and even the production of [insulin](https://larkinhealth.com/en/blog/2021/08/24/can-sun-exposure-prevent-diabetes/#:~:text=Spending%20some%20time%20under%20the,and%20vitamin%20D%20deficiency2.) - Boosts serotonin levels which helps fight depression and improve your mood - Helps produce beta endorphins which are beneficial to our nervous systems and pain tolerance - Improves sleep quality We all know getting too much sun exposure is also bad for us too. Overexposure to UV radiation causes oxidative stress on our cells causing cell and tissue damage. And regardless of skin tone, spending excessive amounts of time in the sun increase your chance of sunburn and skin cancer. If you plan on spending more than 30 minutes outside you should cover up or wear sunscreen/ sunblock. Which brings us to the next item… ## **The difference between sunscreen vs. sunblock** Technically the FDA no longer allows the use of the words “sunblock,” because it implies a false sense of protection, but what we often refer to as “sunscreen” is made of chemical ingredients that are absorbed into skin. They often need to be applied 15-30 minutes before going out in the sun so the chemicals are absorbed and can form a layer of protection. Mineral sunscreen or what we refer to as “sunblock” is made of physical ingredients, usually zinc oxide and titanium dioxide that sit on top of the skin and reflect solar rays away from skin and start protecting the skin immediately upon application. Many physicians will tell you sunblock is more effective than sunscreen at protecting our skin. In fact, zinc oxide and titanium dioxide are the only ingredients that meet FDA requirements and labeled GRASE (Generally Recognized as Safe and Effective), which is why they are the main ingredients in baby/kid sunscreen and recommended for anyone with sensitive skin or allergies. However, many people find sunblock difficult because it can’t be rubbed in completely and leaves a white film, leading many experts to agree that “the most effective sunscreen is the one you’ll actually use.” The truth is we still don’t know how potentially damaging the ingredients in chemical sunscreen are. If you’re aiming for the healthiest option to put on your skin, it’s mineral sunscreen. When you buy sunscreen read the back of the label. Ingredients that could be harmful are oxybenzone, avobenzone, octinoxate, mexoryl SX, tinosorb S and tinosorb M. It’s also important to look for broad spectrum sunscreen because that means it protects against both UVA and UVB radiation. Some brands that carry healthy broad-spectrum mineral sunscreen include: [Beautycounter,](https://www.beautycounter.com/products/skin-care?filters=sun-protection&gclid=CjwKCAjwzJmlBhBBEiwAEJyLu0WVwsUkxYDpByXAvxMw7Ka_3hkpgXFlSYxddBj3jN3QZxdRJDJEkBoC0rUQAvD_BwE) [All Good](https://allgoodbodycare.com/product-category/sun/), and [Badger](https://www.badgerbalm.com/collections/mineral-sunscreen). If your looking for more natural ways to limit sun exposure or reduce its harmful effects there are many alternative options you can do instead of or in addition to using a chemical sunscreen: **Cover up.** Protect your skin with clothing. Wear light colored, cotton clothing that reflects the sun and doesn’t retain body heat. Wear sunglasses and a three-inch sun hat to protect eyes, ears, face, and neck. Clothing with a UPF (Universal Protection Factor) rating is especially beneficial. **Avoid peak sun hours**. The most intense rays of the sun hit Earth between 11a.m. to 4p.m. If you’re trying to get a few minutes of sunlight a day, sunrise and sunset are the best times to get fit in a walk or soak up a healthy dose of sunshine. **Natural oils.** You may have heard some naturalists recommend slathering on oil in place of sunscreen. While it is true that some natural oils such as coconut, olive, peppermint, lavender, and almond oil have slight UV blocking properties, these oils only have an SPF or 8 or lower. So they’re not recommended as a replacement for sunscreen if you plan on spending a large block of time in the sun. **Eat antioxidant-rich foods.** A diet that is rich in antioxidant foods and healthy fats will naturally reduce oxidative stress from UV radiation. Eat some grass-fed beef, sardines, salmon, avocados, olives, and dark leafy greens while you’re out and about. **Antioxidant supplements.** Supplements that contain vitamin E, beta-carotenes, green tea extract, and a fern extract known as polypodium leucotomos have shown to reduce redness in skin. If spending a lot of time in the sun, please apply sunblock and take other precautions. **Categories:** Blog Article, News Article **Tags:** health care, summer, wellness --- ### [Why You Should Practice Self-Care and How to Get Started](https://wellcomemd.com/2023-7-24-embracing-self-care-why-you-should-practice-self-care-and-how-to-get-started/) **Published:** July 24, 2023 **Author:** WellcomeMD **Excerpt:**July 24th is Self Car Day. It’s celebrated on 7/24 to highlight the fact that self-care should be performed 24 hours a day, seven day a week. The day is dedicated to the importance of loving ourselves and taking care our body, mind and spirit.
**Content:** July 24th is Self Car Day. It’s celebrated on 7/24 to highlight the fact that self-care should be performed 24 hours a day, seven day a week. The day is dedicated to the importance of loving ourselves and taking care our body, mind and spirit.  In the hustle and bustle of our daily lives, it’s easy to neglect our well-being. But, taking time for self-care is not a luxury; it’s a necessity for maintaining a balanced and fulfilling life. Self-care is about taking the time to do things that help you improve your physical health and mental health. A daily practice that can help you manage stress, lower your risk of illness, and optimize your health. Below are some simple and practical ways to get started with a self-care routine. **Take Time to Nourish Your Mental Health:** Self-care allows you to take a step back from the chaos and reflect on your thoughts and emotions. It helps in reducing stress, anxiety, and burnout by creating space to practice mindfulness and relaxation techniques. Caring for your mental health enables you to approach challenges with a clearer and more positive mindset. **Enhancing Your Physical Well-Being:** Self-care involves tending to your body’s needs through adequate sleep, nourishing food, and regular exercise. Prioritizing physical well-being can improve your energy levels, boost immunity, and promote longevity. **Cultivating Your Emotional Resilience:** Emotional self-care involves acknowledging and processing your feelings, as well as seeking support when needed. By nurturing your emotional health, you develop greater emotional resilience and can better cope with life’s ups and downs. **Strengthening Your Relationships:** Taking care of yourself allows you to show up fully in your relationships with others. When you are emotionally balanced and fulfilled, you can offer genuine support and connection to your loved ones. ## **Simple ways to get started with a basic self-care routine.** **Take Time to Create Sacred Moments:** Start your day with a few minutes of quiet reflection, meditation, or deep breathing. Dedicate this time to set positive intentions and cultivate gratitude. **Move Your Body:** Engage in physical activities that you enjoy, whether it’s going for a walk, dancing to your favorite music, or practicing yoga. Movement not only benefits your body but also boosts your mood. **Eat Nutritious Food:** Prioritize nourishing foods that fuel your body and mind. Take time to prepare and enjoy meals mindfully, savoring each bite. **Make Sure to Unplug and Disconnect:** Set boundaries with technology by designating “tech-free” hours or creating a digital detox day. Disconnecting from screens allows you to be fully present in the moment. **Engage in a Hobby:** Carve out time for activities you love, whether it’s reading a book, painting, gardening, or playing an instrument. Engaging in hobbies provides an outlet for creativity and relaxation. **Practice Gratitude:** Keep a gratitude journal to reflect on the positive aspects of your life. Cultivating gratitude can shift your perspective and foster a more optimistic outlook. **Surround Yourself with Positivity:** Limit exposure to negative news or toxic relationships. Surround yourself with supportive and uplifting people who encourage your growth and well-being. **Prioritize Sleep:** Establish a regular sleep routine to ensure you get enough restorative sleep each night. Quality sleep is essential for physical and mental rejuvenation. **On Occasion Treat Yourself:** Occasionally indulge in activities that bring you joy, whether it’s treating yourself to a spa day, watching a favorite movie, or enjoying a delicious dessert. In the journey of life, self-care is not a luxury; it’s an essential practice for fostering overall well-being and happiness. By dedicating time and attention to yourself, you can enhance your mental, emotional, and physical health, allowing you to show up as the best version of yourself in all aspects of life. Embrace self-care with kindness and patience. Remember that taking care of yourself is an act of self-love and self-preservation. Start small, be consistent, and watch as self-care becomes an empowering and transformative part of your daily routine.  **Categories:** Blog Article, News Article --- ### [Why get a flu shot?](https://wellcomemd.com/sz7xodb7p33rvl5r1bhodbvmqmh8we/) **Published:** September 25, 2023 **Author:** WellcomeMD **Excerpt:**Most believe the flu is as threatening as a common cold which can be the case for most healthy adults, but this sickness can be deadly, especially if you already have underlying health conditions or your 65 and older.
**Content:**  Anyone with school-aged kids or grandkids, may well be aware of the list of immunizations kids and young adults need every Fall before heading back to class or off to college, but do you know which immunizations you should be getting yourself? You may not realize that influenza and pneumonia are among the are among the top ten killers in adults 65 and above. Everyone should keep up-to-date for not only our personal health but also for the safety of our loved ones and those around us – don’t waste any more time and call today to schedule your flu shot at [WellcomeMD.](https://wellcomemd.com) ## **Flu risks for adults 65 and older** Most believe the flu is as threatening as a common cold which can be the case for most healthy adults, but this sickness can be deadly to those with underlying health conditions such as lung disease, heart/liver/kidney issues, asthma, diabetes, and obesity. In fact, during the 2019-20 season, the flu resulted in 390,000 hospitalizations and 25,000 deaths. More than half, 63%, of those deaths occurred in individuals aged 65 and over. Experiencing a headache or fever is frequent with this virus, however, for this age group, other prevailing symptoms are seizures, difficulty with urination, confusion or disoriented mental status, and even weakened balance that can increase one risk of falling. In the first two weeks of infection, t**he risk of heart attack is increased by four times and stroke by three times the typical rate.** Complications from the flu can include bronchitis and pneumonia, which are very dangerous and potentially fatal to the 65+ age group. ## **Pneumonia risks for adults 65 and older** Pneumonia is when one’s lungs fill with water or puss, making breathing hard or even impossible; high-risk groups of older adults include those who suffer from: asthma, COPD, heart disease, diabetes, kidney disease, and chronic respiratory conditions. This ailment is very menacing in the 65 and older community and tends to progress rapidly, causing it to be the **second leading reason behind hospitalization in Medicare beneficiaries**. Dry cough, difficulty breathing, and even increased heart rate are symptoms of pneumonia; nevertheless, this age group may also experience unsteadiness, which can escalate the risk of suffering from a fall, and confusion/delirium. Every year pneumonia kills around 150,000 people from the 65 and over age bracket, giving it a 20% mortality rate. On top of this, pneumonia can have very pressing side effects or complications like bacteremia, pleurisy, lung abscesses, and acute respiratory syndrome (ARDS). Bacteremia is a blood infection that can start in the lungs and diffuse through the entire body, this condition can be potentially fatal if not treated. Pleurisy is the inflammation of the lung membranes, which can often require surgery or drainage of the lung(s) to recover. Lung abscesses are puss-filled cavities in the lungs that can cause damage to the organ and make it hard to breathe properly. Acute respiratory distress syndrome or “ARDS” is one of the leading causes of respiratory failure and can lead to permanent deterioration and even require the use of a ventilator. The pneumococcal vaccine can help prevent this disease and lower the risk of its spread or worsening throughout your body; other preventative habits include generous and thorough handwashing, less or stopping smoking habits, and daily exercise to maintain healthy lung capacity. If you are 65 or older and have not received this immunization in your lifetime, then it is time to do so now: it will be administered in two doses one year apart from each other; if you have already gotten the vaccine in years prior, then it is important to discuss with your doctor about when/if you are in need of another round of immunization to boost your immune defenses to this disease. Yes, its true respiratory hygiene and proper hand-washing can be effective at protecting yourself against, but the truth is immunization is the best way to protect yourself from influenza and pneumonia. It is believed during the 2019-20 season more than five million lives were protected due to influenza and pneumococcal immunizations. Call our clinics to get your annual flu shot and to make sure you’re up to date on your pneumococcal vaccine! **Categories:** Blog Article, News Article **Tags:** Atlanta, Buckhead, charlotte, concierge medicine, Flu Shot, Mooresville, welcomed richmond --- ### [Unraveling the Mystery of Histamine Intolerance](https://wellcomemd.com/unraveling-the-mystery-of-histamine-intolerance/) **Published:** November 9, 2023 **Author:** WellcomeMD **Excerpt:**Histamine is a natural compound found in our bodies and various foods. It plays a crucial role in the immune response and acts as a neurotransmitter. Contrary to the name histamine intolerance is not a sensitivity to histamine but an indication that your body has too much of it.
**Content:**  Have you ever experienced puzzling symptoms like headaches, hives, or digestive issues without a clear explanation? If so, you might be dealing with histamine intolerance – a condition often overlooked and misunderstood. ## **What is Histamine?** Histamine is a natural compound found in our bodies and various foods. It plays a crucial role in the immune response and acts as a neurotransmitter. Contrary to the name histamine intolerance is not a sensitivity to histamine but an indication that your body is making too much of it. For some individuals, the body’s ability to break down and process histamine is compromised, leading to an excess buildup in the system. ## **Symptoms of Histamine Intolerance** Histamine is also the chemical responsible for triggering the release of stomach acid to help with digestion, which is why the most common symptoms of histamine intolerance are gastrointestinal. However, histamine intolerance can manifest in a myriad of ways, making it challenging to pinpoint. Common symptoms include: 1. **Headaches and Migraines:** Histamine can dilate blood vessels, triggering headaches in sensitive individuals. 2. **Skin Issues:** Hives, redness, itching, or eczema may occur due to histamine release. 3. **Digestive Distress:** Abdominal pain, bloating, diarrhea, or constipation can result from histamine affecting the gut. 4. **Respiratory Problems:** Histamine can contribute to nasal congestion, sneezing, or difficulty breathing in some cases. ## **Causes of Histamine Intolerance** Understanding the root causes is crucial in managing histamine intolerance. Common factors include: 1. **Enzyme Deficiency:** Diamine oxidase (DAO) is the enzyme responsible for breaking down histamine. Deficiency in DAO can lead to intolerance. 2. **Gut Health:** Disruptions in the gut microbiota or leaky gut syndrome may contribute to histamine intolerance. 3. **Dietary Factors:** Certain foods are high in histamine or can trigger its release, exacerbating symptoms. 4. **Bacterial overgrowth:** When the body is unable to digest food properly, bacteria grows, causing you to produce too much histamine. Many foods contain bacteria in it as well such as fermented foods like yogurt, sauerkraut, miso, pickles, kimchi, and sourdough bread and some cheese like parmesan. These foods are considered healthy for most people, but can actually be triggering to a person with a histamine sensitivity. ## **Managing Histamine Intolerance** 1. **Dietary Changes:** Adopting a low-histamine diet by avoiding or limiting certain foods can help manage symptoms. 2. **Supplements:** DAO supplements can aid in breaking down excess histamine, providing relief for some individuals. 3. **Probiotics:** Promoting a healthy gut microbiome through probiotic supplements may help improve histamine metabolism. 4. **Lifestyle Modifications:** Stress management and regular exercise can positively impact histamine intolerance. ## **Seeking Professional Guidance** While self-management strategies can be beneficial, it’s crucial to consult with a healthcare professional for an accurate diagnosis and personalized treatment plan. Working with a healthcare provider can help rule out other potential causes and ensure an effective approach to managing histamine intolerance. Histamine intolerance may be a hidden culprit behind unexplained symptoms for many individuals. By understanding its intricacies, recognizing common symptoms, and implementing targeted lifestyle changes, managing histamine intolerance becomes a more achievable goal. If you suspect histamine intolerance, consult with a healthcare professional to embark on a journey towards improved well-being and symptom relief. **Categories:** Blog Article, News Article --- ### [The Mediterranean Diet Really is Best](https://wellcomemd.com/2023-5-2-mediterranean-diet-is-best/) **Published:** May 11, 2023 **Author:** WellcomeMD **Excerpt:**The Mediterranean diet emphasizes plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. It also includes moderate amounts of fish and poultry, and limited amounts of red meat and dairy. Olive oil is a key component of the diet, and wine is consumed in moderation.
**Content:**  It’s seems every year there is a new fad diet. We all remember when the Atkins diet made headlines nearly thirty years ago only to be deemed extremely unhealthy years later. Since then there’s been South Beach, Paleo, Keto etc. The list goes on and on; it’s no wonder people don’t know where to begin when it comes to eating healthy. **But don’t let the headlines fool you, there is a diet that really has withstood the test of time, one that our physicians and health coaches here at** [**WellcomeMD**](https://wellcomemd.com/what-we-do) **often recommend to their members who are just getting started on their health journeys: The Mediterranean diet.** ## What is the Mediterranean Diet? The Mediterranean diet is based on the traditional eating habits of people who live in countries bordering the Mediterranean Sea, including Italy, Greece, Spain, and Turkey. The diet emphasizes plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. It also includes moderate amounts of fish and poultry, and limited amounts of red meat and dairy. Olive oil is a key component of the diet, and wine is consumed in moderation. ## Benefits of the Mediterranean Diet Numerous studies have found that the Mediterranean diet can improve overall health and reduce the risk of chronic diseases. For example, a study published in The New England Journal of Medicine found that participants who followed a Mediterranean diet had a 30% lower risk of heart disease compared to those who followed a low-fat diet. Another study published in The Journal of the American Medical Association found that the Mediterranean diet can reduce the risk of stroke by 30%. The Mediterranean diet has also been linked to a reduced risk of certain cancers. A study published in the International Journal of Cancer found that adhering to the Mediterranean diet was associated with a reduced risk of breast cancer in postmenopausal women. Another study published in the British Journal of Cancer found that the diet was associated with a reduced risk of colorectal cancer. In addition to reducing the risk of chronic diseases, the Mediterranean diet has been shown to improve cognitive function. A study published in the Journal of the American Geriatrics Society found that elderly individuals who followed the Mediterranean diet had better cognitive function compared to those who followed a low-fat diet. ## How to Adopt the Mediterranean Diet Adopting the Mediterranean diet into your lifestyle can seem daunting, but it doesn’t have to be. Here are some tips for incorporating the Mediterranean diet into your daily routine: **1. Eat plenty of fruits and vegetables:** Aim for at least 5 servings of fruits and vegetables per day. Choose a variety of colors to ensure you are getting a range of nutrients. **2. Choose whole grains:** Opt for whole grain bread, pasta, and rice instead of refined grains. **3. Include fish and poultry:** Aim to eat fish at least twice a week. Choose lean poultry instead of red meat. **4. Use healthy fats:** Use olive oil instead of butter or margarine. Eat nuts and seeds as a snack or sprinkle them on top of salads. **5. Limit processed foods:** Avoid processed foods and stick to whole, unprocessed foods. **6. Enjoy meals with others:** The Mediterranean diet is not just about what you eat, but how you eat. Enjoy meals with family and friends, and take time to savor your food. ## Examples of Mediterranean Diet Meals Here are some examples of meals that fit into the Mediterranean diet: **Breakfast:** Greek yogurt with honey and fresh fruit, whole grain toast with avocado and tomato **Lunch:** Mediterranean salad with mixed greens, cherry tomatoes, cucumber, olives, feta cheese, and a lemon vinaigrette dressing. Served with whole grain pita bread. **Dinner:** Grilled fish with a side of roasted vegetables (such as zucchini, eggplant, and bell peppers) drizzled with olive oil, and a side of whole grain couscous. **Snack:** Hummus and vegetables. ## Tips for Eating Out on the Mediterranean Diet Eating out while following the Mediterranean diet can seem challenging, but there are ways to make healthier choices. Here are some tips for eating out on the Mediterranean diet: **1.** **Choose seafood:** When dining out, choose seafood instead of red meat. Look for grilled or baked fish or seafood dishes, and avoid fried options. **2.** **Avoid creamy sauces:** Creamy sauces can be high in calories and unhealthy fats. Opt for tomato-based sauces or simple oil and vinegar dressings. **3.** **Skip the bread basket:** Bread is a staple in the Mediterranean diet, but it can also be high in calories. Skip the bread basket or limit yourself to one piece of whole grain bread. **4. Choose vegetable-based dishes:** Vegetables are a key component of the Mediterranean diet, so look for vegetable-based dishes like salads, grilled vegetables, or vegetable-based pasta dishes. **5. Choose olive oil:** Olive oil is a healthy fat and a key component of the Mediterranean diet. Look for dishes that use olive oil as a dressing or cooking oil. **Bottom line:** the Mediterranean diet is a healthy and delicious way of eating that has been studied extensively and shown to improve overall health, prevent chronic diseases, and extend lifespan. The diet is based on whole, fresh foods and emphasizes plant-based foods, healthy fats, and moderate amounts of protein. Adopting the Mediterranean diet into your lifestyle may seem challenging, but with small changes, it is possible to make healthier choices and enjoy the benefits of this way of eating. Whether you’re cooking at home or dining out, the Mediterranean diet offers a variety of delicious and healthy options for every meal. **Categories:** Blog Article, News Article --- ### [How to Find the Perfect Health Coach](https://wellcomemd.com/how-to-find-a-health-coach/) **Published:** July 3, 2024 **Author:** WellcomeMD **Excerpt:**With the expertise and support of a health coach, you can transform your health and unlock your full potential.
**Content:** Ready to take control of your health and well-being? Picture this: a dedicated partner guiding you through the journey of making lasting, positive changes in your life. With the expertise and support of a health coach, you can transform your health and unlock your full potential. Health coaches are trained professionals who work with individuals to develop personalized plans for healthy living. They provide guidance, support, and accountability to help clients make sustainable lifestyle changes and reach their health objectives. Whether your goal is to lose weight, reduce stress, improve your nutrition, or increase your physical activity, learning how to find a [health coach](https://wellcomemd.com/richmond-virginia-gregory-anthony) can be the first step in achieving success. Let’s dive in. Explore the benefits of working with a health coach and some of the factors to consider when making a decision. ## The Benefits of Working with a Health Coach Working with a health coach offers a wealth of benefits, including: - Personalized attention and support tailored to your unique needs and goals - Guidance in developing sustainable, healthy habits that last a lifetime - Accountability and motivation to keep you on track - A holistic approach that considers all aspects of your well-being - Access to the latest research and evidence-based practices in health and wellness Health coaches take a comprehensive approach to health, considering factors like mental well-being, social connections, and environmental influences. By understanding how to find a health coach that aligns with your needs, you can gain a deeper understanding of your unique challenges and develop effective strategies to overcome them. ## Qualifications to Look for in a Health Coach When exploring how to find a health coach, qualifications matter. At WellcomeMD, our health coaches are certified professionals with extensive experience in health and wellness. They work closely with our functional and integrative physicians to provide personalized care and support. Key qualifications to look for when looking for a health coach include: - Relevant certifications in health coaching, nutrition, or fitness - Experience in working with clients to achieve their health goals - Knowledge of evidence-based practices and the latest research in health and wellness - Strong communication and interpersonal skills - A compassionate and non-judgmental approach Beyond qualifications, finding a health coach who aligns with your personal values and communication style is essential. A good health coach will create a safe, supportive environment where you feel comfortable sharing your challenges and celebrating your successes. ## Convenience and Location Convenience and location are important factors to consider when learning how to find a health coach. WellcomeMD has multiple locations, including our state-of-the-art practice in Richmond, Virginia, offering easy access and ample parking. When evaluating how to find a health coach, consider the following: - Proximity to your home or workplace - Availability of parking or public transportation - Flexibility of appointment scheduling - Option for telemedicine appointments when in-person visits aren’t possible At WellcomeMD, we get it – life is busy. That’s why we offer flexible scheduling options and the ability to conduct appointments via telemedicine when needed. Our mission is to make high-quality healthcare as accessible as possible. ## Exploring the WellcomeMD Website Ready to learn more about WellcomeMD and our health coaching services? [Visit our website today](https://wellcomemd.com/richmond-virginia) and you’ll find a wealth of information about our Concierge 2.0 medicine model, membership amenities, and the services we offer. Some key features of our website that can help you understand how to find a health coach include: - Detailed biographies of our physicians and health coaches - Information about our comprehensive annual physical examinations - Explanations of our functional and integrative approach to medicine - Testimonials from satisfied WellcomeMD members - Resources and articles about health and wellness topics Take a few minutes to explore our website and discover how WellcomeMD can help you achieve your health goals. Our Concierge 2.0 medicine model is designed to provide the personalized attention and comprehensive care you deserve. ## Scheduling a Discovery Call Before committing to a WellcomeMD membership, we invite potential members to schedule a complimentary discovery call with one of our physicians. This consultation is an essential part of learning whether health coaching is right for you. You may need to work with a full physician depending on the situation. But either way, this is your chance to ask questions, discuss your health goals, and determine if WellcomeMD is the perfect fit. During your discovery call, you can expect: - A thorough discussion of your health history and current concerns - An explanation of how our Concierge 2.0 medicine model can benefit you - Answers to any questions you may have about our services and membership - A tour of our practice, either in-person or virtually To schedule your discovery call, simply contact our office at 866.896.2379 or [fill out the online form on our website](https://wellcomemd.com/discovery-call). Our friendly staff will be happy to assist you and answer any questions you may have about how to find a health coach at WellcomeMD. ## Signing Up for a WellcomeMD Membership Once you’ve decided WellcomeMD is the right choice for your healthcare needs, signing up for a membership is easy. Our staff will guide you through the process, which includes: - Completing necessary paperwork and health questionnaires - Providing insurance information for processing copays and other covered services - Scheduling your comprehensive annual physical examination - Setting up your patient portal access for convenient communication with your physician and health coach As a WellcomeMD member, you’ll enjoy a wide range of benefits, including 24/7 physician access, same-day appointments, unhurried consultations, and personalized health plans. Our health coaches will work with you to develop individualized diet and fitness strategies, while our physicians will coordinate your care with specialists when needed. One of the unique aspects of WellcomeMD’s Concierge 2.0 medicine model is our emphasis on functional and integrative medicine. This approach seeks to identify and address the root causes of health issues, rather than simply treating symptoms. By considering factors like genetics, lifestyle, and environmental exposures, our physicians and health coaches can develop targeted interventions to optimize your health. ## Invest in Your Health with WellcomeMD Finding a health coach at WellcomeMD membership is a wise investment in your most valuable asset: your health and well-being. By choosing WellcomeMD, you’ll benefit from our comprehensive, preventative approach to healthcare, backed by a team of skilled physicians and certified health coaches. WellcomeMD believes everyone deserves access to high-quality, personalized healthcare. Our Concierge 2.0 medicine model is designed to provide the time, attention, and resources necessary to help you achieve optimal health. With our focus on functional and integrative medicine, you can trust that we’ll work tirelessly to identify and address the underlying causes of any health concerns you may have. Reap the rewards of a longer, happier, and more energetic life – invest in your health and wellness today! [Contact WellcomeMD now](https://wellcomemd.com/contact) to schedule your discovery call and take the first step towards a healthier, more vibrant life. Our team is here to support you every step of the way, from your initial consultation to your ongoing care. With WellcomeMD, you can feel confident that you’re making a wise investment in your health and future. **Categories:** Blog Article, News Article --- ### [Is Concierge Medicine Ethical? A Deep Dive into Benefits and Concerns](https://wellcomemd.com/is-concierge-medicine-ethical/) **Published:** July 25, 2024 **Author:** WellcomeMD **Excerpt:**Concierge medicine has become increasingly popular, offering an alternative to traditional primary care.
**Content:** Concierge medicine has become increasingly popular, offering an alternative to traditional primary care. This healthcare model raises important questions about ethics, accessibility, and medical care quality. Let’s explore the ethical considerations of concierge medicine and see how it stacks up against conventional primary care practices. ## Understanding Concierge Medicine [Concierge medicine](https://wellcomemd.com/what-we-do), often called membership medicine, works differently from standard healthcare. Patients pay an annual fee for enhanced access to their doctor. This approach aims to provide personalized care, longer appointments, and direct communication with healthcare providers. As we dig into whether concierge medicine is ethical, we’ll come to understand its core principles and how concierge medicine differs from typical healthcare. ## The Ethical Framework of Concierge Medicine When we ask, “Is concierge medicine ethical?”, we need to look at several key factors: ### Patient-Centered Care Concierge medicine puts patients front and center. Doctors can spend more time with each person, creating detailed health plans tailored to individual needs. This personal touch is a big part of the debate on whether concierge medicine is ethical. ### Preventive Care and Early Detection Concierge patients often get more thorough preventive care. Regular check-ups and advanced screenings can catch health issues early, potentially leading to better outcomes and lower long-term costs. This focus on prevention is a strong argument for those who believe concierge medicine is ethical. ### Reduced Patient Load Concierge doctors typically see fewer patients, allowing for more focused care. This can lead to less burnout among healthcare providers and potentially better care quality. When we ask, “Is concierge medicine ethical?”, the doctor’s well-being is an important factor to consider. ### Ethical Concerns and Considerations While concierge medicine has its perks, it also raises some ethical questions: ### Accessibility and Equity Critics worry concierge medicine might widen healthcare gaps by catering mainly to wealthier patients. This concern is central to the debate over whether concierge medicine is ethical. However, the model can be adapted to serve diverse populations through tiered pricing or sliding-scale fees. ### Impact on the Healthcare System Some fear that the widespread adoption of concierge medicine could strain the existing system by reducing the number of primary care doctors available to the general public. This potential impact on overall healthcare accessibility is key when assessing if concierge medicine is ethical. On the flip side, others argue it might attract more doctors to primary care, benefiting the entire system. ### Quality of Care Questions arise about whether concierge medicine truly provides better care or just offers convenience at a premium. Research suggests that personalized attention and preventive focus of concierge practices can lead to improved patient outcomes. The quality of care provided is crucial in determining whether concierge medicine is ethical. ## Comparing Ethical Implications: Concierge vs. Traditional Primary Care Let’s compare concierge medicine to traditional primary care models: ### Time and Attention Concierge medicine allows doctors to spend more time with each patient, potentially leading to more thorough exams and better-informed treatment decisions. Traditional primary care often involves shorter appointments due to high patient volumes. This difference in time allocation is key when considering whether concierge medicine is ethical compared to other healthcare models. ### Continuity of Care The concierge model fosters stronger doctor-patient relationships and improved continuity of care. Patients have direct access to their doctor, reducing the chances of fragmented care or miscommunication between providers. This enhanced continuity is often cited as an ethical advantage of concierge medicine. ### Preventive Focus Concierge practices often emphasize preventive care and wellness, which can be more ethical in the long run by prioritizing health maintenance over reactive treatment. Traditional primary care may struggle to allocate enough time for comprehensive preventive strategies. The focus on prevention is significant in the ethical evaluation of concierge medicine. ### Financial Considerations While concierge medicine requires an additional fee, it may lead to cost savings for patients through early detection of health issues and reduced need for specialist visits. Traditional primary care, while more accessible, may incur higher long-term costs due to delayed diagnoses or fragmented care. The financial aspect is a complex part of the debate over whether concierge medicine is ethical. ## Ethical Guidelines for Concierge Medicine To address ethical concerns and ensure concierge medicine is practiced ethically, professional organizations have developed guidelines: - Transparency in fees and services - Commitment to non-discrimination in patient selection - Adherence to professional standards of care - Participation in insurance networks when possible - Provision of after-hours care and emergency services These guidelines aim to address the ethical concerns surrounding concierge medicine and provide a framework for ethical practice. ## The Future of Concierge Medicine and Ethical Considerations As healthcare evolves, “Is concierge medicine ethical?” will likely remain a hot topic. Future developments may include: - Integration of telemedicine to improve accessibility - Partnerships with employers to offer concierge services as a benefit - Expansion of concierge models to serve underserved communities - Collaboration between concierge and traditional practices to enhance overall healthcare delivery These potential developments could further shape the ethical landscape of concierge medicine and its role in the broader healthcare system. ## Taking the Next Step: Is Concierge Medicine Right for You? Now that you’ve gotten a clearer picture of concierge medicine and its ethical considerations. You might wonder if this approach could benefit your health and well-being. Every person’s healthcare needs are unique, and what works for one might not work for another. At WellcomeMD, we understand these complex healthcare decisions. We’re committed to providing ethical, patient-centered care that prioritizes your health outcomes. Our team is ready to answer your questions and help you explore if concierge medicine aligns with your healthcare goals. Why not take the first step? [Schedule a no-obligation discovery call](https://wellcomemd.com/discovery-call) with one of our experienced physicians. During this call, you can: - Discuss your current healthcare experiences and concerns - Learn more about our personalized approach to medicine - Explore how our services could potentially improve your health outcomes - Get answers to any questions you have about concierge medicine Don’t let uncertainty hold you back from potentially transforming your healthcare experience. Reach out to WellcomeMD today at 866-721-5054 or visit our website to book your discovery call. Let’s work together to find the best healthcare solution for you. **Categories:** Blog Article, News Article --- ### [How Does Concierge Medicine Work? A Comprehensive Guide to Personalized Healthcare](https://wellcomemd.com/how-does-concierge-medicine-work/) **Published:** July 25, 2024 **Author:** WellcomeMD **Excerpt:**Fed up with rushed doctor visits and impersonal care? Many people experience frustration with traditional healthcare models.
**Content:** Fed up with rushed doctor visits and impersonal care? Many people experience frustration with traditional healthcare models. Long waits, brief appointments, and a lack of personal attention leave patients craving a better way. Concierge medicine offers a revolutionary approach to primary care. Let’s explore how concierge medicine works, with a special focus on WellcomeMD, a leader in this innovative field. ## The Philosophy Behind Concierge Medicine Concierge medicine, also known as membership medicine, brings back the personal doctor-patient relationship once common in our communities. This model prioritizes patient care and satisfaction by limiting the number of patients a physician sees, allowing for more comprehensive and personalized attention. At its heart, concierge medicine operates on several key principles: - Enhanced access to physicians - Longer, unhurried appointments - Preventive and proactive care - Comprehensive annual physicals - Personalized health plans These principles create a healthcare experience that puts you first, fostering a partnership between doctor and patient that goes beyond treating symptoms to focus on overall wellness and prevention. ## How Does Concierge Medicine Work in Practice? Understanding how concierge medicine works is crucial if you’re considering this healthcare model. Unlike traditional practices, concierge medicine operates on a membership basis. Patients pay an annual fee, which grants them access to a range of premium services and benefits. This fee structure allows physicians to maintain a smaller patient panel, typically 300-600 patients compared to the 2,000-3,000 in traditional practices. The smaller patient load is key to how concierge medicine works, as it gives doctors more time with each patient, often offering same-day or next-day appointments that last 30 minutes or more. This extended time allows for more thorough examinations, in-depth discussions about health concerns, and the development of comprehensive, personalized treatment plans. ## WellcomeMD: Pioneering Concierge 2.0 WellcomeMD has taken the concept of concierge medicine a step further with its “Concierge 2.0” model. This advanced approach combines the benefits of traditional concierge care with cutting-edge treatments and an even more personalized touch. ## What Sets WellcomeMD Apart? ### Smaller Patient Loads Than Other Practices WellcomeMD physicians see half the number of patients compared to many other concierge practices, ensuring you get more time and attention. ### Advanced Treatment Options You’ll have access to the latest in medical innovations and therapies. ### Functional and Integrative Approach WellcomeMD doctors focus on root cause resolution instead of just suppressing symptoms. ### Comprehensive Care Team You’ll benefit from certified health coaches and other specialists, not just physicians. ## The WellcomeMD Experience: From Sign-Up to First Appointment ### Becoming a Member When you decide to join WellcomeMD, the process is simple and makes you feel valued from day one: - Initial Consultation: You’re invited for a free consultation with a WellcomeMD doctor, including a tour of the practice. - Membership Agreement: Once you decide to join, you’ll sign a membership agreement and pay an annual fee, which typically works out to about $9 per day. - Insurance Coordination: While the annual fee isn’t covered by insurance, WellcomeMD works with your health insurance for other medical costs. ### Your First Appointment Once you’re a member, your first appointment at WellcomeMD introduces you to truly personalized care: - Comprehensive Physical: Your journey starts with an extensive annual physical examination, including a series of tests to establish your health baseline. - In-Depth Consultation: Unlike rushed traditional doctor visits, you’ll have plenty of time to discuss your health history, concerns, and goals with your physician. - Personalized Health Plan: Your doctor will create an individualized health plan based on your physical results and consultation. - Access Setup: You’ll get your doctor’s direct contact information, including email and cell phone number, ensuring 24/7 access. ### Ongoing Care and Benefits As a WellcomeMD member, you’ll enjoy a range of services and amenities designed to optimize your health and well-being: - Same-Day or Next-Day Appointments: No more long waits for urgent care needs. - Extended Visit Times: Appointments typically last a minimum of 30 minutes, giving you time for thorough discussions. - Quarterly Follow-Ups: Regular check-ins to monitor progress and adjust your health plan as needed. - Health Coaching Sessions: Access to certified health coaches for additional support in achieving your wellness goals. - Coordinated Specialist Care: Your WellcomeMD physician will work with specialists when needed, ensuring coordinated care. - Telemedicine Options: Virtual appointments when in-person visits aren’t feasible. - Wellness Programs: Participate in physician-guided programs like “Walk With Your Doc” and nutrition education sessions. ## The Role of Technology in Concierge Medicine An important aspect of how concierge medicine works is its integration of technology to enhance patient care. Many concierge practices, including WellcomeMD, utilize advanced electronic health record systems that keep your information secure and accessible. You’ll have access to secure online portals, allowing you to view test results, communicate with your doctor, and schedule appointments. Telemedicine is a key component of many concierge medicine practices. This technology lets you consult with your doctors remotely, further enhancing the accessibility that is a hallmark of concierge care. ## Financial Considerations: Understanding the Costs When exploring how concierge medicine works, it’s important to consider the financial aspect. The annual membership fee for concierge practices can vary widely, typically ranging from $1,500 to $5,000 or more per year. This fee covers the enhanced access and personalized care that characterize concierge medicine. Keep in mind that this fee is typically not covered by insurance. However, many concierge practices, including WellcomeMD, still work with insurance companies for services not covered by the membership fee, such as specialist referrals, lab tests, and hospital visits. ## Is Concierge Medicine Right for You? While concierge medicine offers numerous benefits, it’s worth considering whether it aligns with your healthcare needs and financial situation. Ask yourself: - Do you value a close relationship with your primary care physician? - Are you tired of long wait times and rushed appointments? - Do you have complex health issues that require more attention and coordination? - Are you willing to invest in preventive care to potentially avoid costly health issues down the line? - Can you afford the annual membership fee in addition to your regular health insurance premiums? If you answered yes to these questions, concierge medicine, particularly the comprehensive care offered by WellcomeMD, might be the perfect fit for your healthcare needs. ## A New Era of Personalized Healthcare Concierge medicine represents a shift towards more patient-centered, comprehensive healthcare.WellcomeMD’s Concierge 2.0 model elevates the concept of healthcare by providing unparalleled access to healthcare professionals, tailored care plans, and a holistic approach focused on long-term wellness and well-being. Understanding how concierge medicine works is the first step in deciding if this healthcare model is right for you. By prioritizing the doctor-patient relationship and emphasizing preventive care, concierge medicine practices like WellcomeMD are creating a healthcare experience that’s not just about treating illness, but about optimizing health and quality of life. For those who prioritize their health and are willing to invest in it, concierge medicine offers a level of care and attention that’s hard to find in conventional healthcare settings. [Contact Wellcome MD today](https://wellcomemd.com/contact) to see the difference concierge medicine can make in your health. **Categories:** Blog Article, News Article --- ### [Do Primary Care Doctors See Adults as Well as Children?](https://wellcomemd.com/can-primary-care-doctors-see-adults-as-well/) **Published:** December 5, 2024 **Author:** WellcomeMD **Excerpt:**Primary care doctors see adults for comprehensive healthcare, offering personalized attention, preventive care, and chronic disease management to keep you healthy at every stage of life.
**Content:** Ever wondered if primary care doctors see adults as well as children? At Wellcome MD, we have options for everyone. In fact, these doctors are your go-to healthcare providers throughout adulthood. They’re not just for kids or the elderly – they’re for you, right now, at every stage of your adult life. ## **The Role of Primary Care Doctors in Adult Healthcare** Think of primary care doctors as the central hub of your healthcare. They are your first point of contact when you feel unwell or need a routine check-up. These doctors diagnose and treat a wide range of adult health issues. From annual physicals to managing chronic conditions, primary care doctors provide comprehensive care to keep you healthy. ### **Comprehensive Care for Adults** Primary care doctors do more than you might think. Here’s what they offer: - Preventive care and screenings to catch health issues early - Diagnosis and treatment when you’re sick - Management of long-term health conditions - Advice on maintaining a healthy lifestyle - Referrals to specialists when necessary Primary care doctors guide adults through all of life’s health ups and downs, ensuring you get the right care at the right time. ## **Regular Check-ups: How Often Should You See Your Doctor?** Regular check-ups are crucial. They help your doctor monitor your health over time. During these visits, primary care doctors: - Perform a thorough physical exam - Ensure your vaccinations are up to date - Screen for potential health issues - Discuss how your lifestyle impacts your health - Answer any questions you have How often should adults visit their primary care doctor for check-ups? It depends on your specific health needs, but most adults should aim for at least one annual visit. ## **Chronic Conditions: Your Doctor’s Got Your Back** As we age, many of us develop chronic health conditions such as diabetes, high blood pressure, or heart disease. Primary care doctors play a vital role in managing these conditions. They will: - Develop a treatment plan tailored to your needs - Monitor changes in your condition - Adjust your medications as needed - Provide ongoing support and education When primary care doctors treat adults with chronic conditions, they help you stay on top of your health and prevent complications. ## **Your Doctor: The Hub of Your Healthcare Team** Primary care doctors do more than just see you in their office. They also help coordinate your overall healthcare. When you need to see a specialist, your primary care doctor can: - Point you to the right specialist - Help you understand test results and what specialists recommend - Make sure all your doctors are on the same page - Help you navigate the often confusing healthcare system This coordination means that when primary care doctors see adults, they’re looking at the big picture of your health. ## **Building a Relationship with Your Doctor: Why It Matters** Having a long-term relationship with your primary care doctor has some big perks: 1. You get care tailored just for you 2. Your health outcomes improve because your doctor knows your history 3. You manage chronic conditions better 4. You and your doctor communicate better and trust each other more 5. Your healthcare becomes more efficient and cost-effective When primary care doctors see adults over the long term, they can provide better, more personalized care. ## **Finding the Right Doctor for You** When you’re looking for a primary care doctor, keep these things in mind: - How much experience do they have treating adults? - What services does their practice offer? - Do you like how they interact with patients? - Is their office in a convenient location with good hours? - Can they help coordinate your care with specialists if needed? Thinking about these factors can help you find a primary care doctor who’s a good fit for you. ## **The Future of Adult Primary Care** Healthcare is always changing, and so are the ways primary care doctors see adults. New technology like telemedicine, online patient portals, and integrated health records are making it easier for you to connect with your doctor and access your health info. Ultimately, primary care doctors don’t just see adults – they’re essential to keeping adults healthy. From routine check-ups to managing complex health issues, these doctors play a crucial role in your health throughout your adult life. By finding a primary care doctor you trust, you’re setting yourself up for better health now and in the future. ## **Experience Premier Adult Primary Care with WellcomeMD** Ready to take control of your health with a primary care doctor who truly understands your needs? Look no further than WellcomeMD. Our “Concierge 2.0” approach means we’re not just seeing adults – we’re partnering with you for lifelong health and wellness. At WellcomeMD, we offer: - Extended appointment times - Same-day or next-day appointments - Direct access to your physician - Comprehensive annual physicals - Personalized health plans - Advanced preventive care Don’t settle for rushed appointments and impersonal care. Experience the difference when primary care doctors see adults with the time and attention you deserve. [Learn more about our Mooresville location and how we’re revolutionizing adult primary care.](https://wellcomemd.com/mooresville-nc) Take the first step towards better health. Book your discovery call with WellcomeMD today and see how we’re changing the way primary care doctors see adults. Your health journey starts here! [Book Your Discovery Call Now](https://wellcomemd.com/discovery-call) **Categories:** Blog Article, News Article --- ### [Conditions Your Primary Care Provider Can Treat: Your First Stop for Health Concerns](https://wellcomemd.com/conditions-your-primary-care-provider-can-treat/) **Published:** December 5, 2024 **Author:** WellcomeMD **Excerpt:**Discover the wide range of conditions your primary care provider can treat, from common symptoms to chronic diseases, and learn how concierge care offers personalized attention for your health needs.
**Content:** Do you ever find yourself unsure about when to see your doctor? You’re not alone. Many people wonder what health issues their primary care provider can treat. The truth is, your primary care doctor can handle a wide range of conditions. Let’s explore the common symptoms and conditions your primary care provider can treat, especially in a concierge setting. ## **Common Symptoms Your Primary Care Provider Can Address** Your primary care provider is your first defense against various health concerns. They can diagnose and treat a multitude of symptoms, including: 1. Persistent fatigue 2. Unexplained weight changes 3. Chronic pain 4. Frequent headaches 5. Digestive issues 6. Sleep problems 7. Mood changes When you experience these symptoms, your primary care provider should be your first call. They’ll assess your condition and provide appropriate treatment or referrals if necessary. ## **Respiratory Conditions Your Primary Care Provider Can Treat** Are you experiencing breathing difficulties? Your primary care doctor can help. They can treat conditions such as: - Common colds and flu - Allergies and sinus infections - Asthma - Bronchitis - Pneumonia Whether you’re dealing with a stubborn cough or shortness of breath, your primary care provider can offer relief and ongoing management for these respiratory issues. ## **Cardiovascular Issues: Within Your Primary Care Provider’s Scope** Heart health is crucial, and your primary care provider plays a key role. They can address: - High blood pressure - High cholesterol - Heart disease prevention - Chest pain evaluation - Irregular heartbeat assessment Regular check-ups with your primary care provider can help catch and manage these cardiovascular issues early. ## **Skin Conditions Your Primary Care Provider Can Handle** Skin problems? No need to always rush to a dermatologist. Conditions your primary care provider can treat include: - Acne - Eczema - Psoriasis - Rashes - Minor infections Your primary care doctor can assess these skin issues and provide treatment or refer you to a specialist if necessary. ## **Mental Health: An Important Part of Primary Care** Mental health is an important aspect of overall well-being. Your primary care provider can help with: - Depression - Anxiety - Stress management - Sleep disorders - ADHD assessment Don’t hesitate to discuss mental health concerns with your primary care provider. They’re equipped to help or guide you to the right resources. ## **Chronic Disease Management: Your Primary Care Provider’s Specialty** Managing long-term health conditions is a key part of primary care. Conditions your primary care provider can treat and manage include: - Diabetes - Hypertension - Thyroid disorders - Arthritis - Osteoporosis Your primary care doctor will work with you to develop a comprehensive management plan for these chronic conditions. ## **Preventive Care: Keeping You Healthy** Prevention is always better than cure, and your primary care provider is your partner in staying healthy. They offer services such as: - Vaccinations - Cancer screenings - Health risk assessments - Lifestyle counseling - Nutrition advice Regular preventive care visits can catch potential health issues before they become serious problems. ## **When to See Your Concierge Primary Care Provider** Concierge primary care offers more personalized attention and easier access to your doctor. Consider seeing your concierge primary care provider when you: - Have persistent symptoms that don’t improve - Need same-day or next-day appointments - Want more time to discuss your health concerns - Require coordination of care with specialists - Seek a comprehensive approach to your health Concierge primary care providers can offer extended appointment times and a more holistic approach to your health. ## **The Advantages of Concierge Care for These Conditions** When it comes to the conditions your primary care provider can treat, concierge care offers several benefits: 1. More time to discuss your symptoms in detail 2. Easier access to your doctor for follow-up questions 3. Comprehensive health plans tailored to your needs 4. Coordination of care if you need to see specialists 5. Focus on preventive care to keep you healthy long-term With concierge care, you get more than just treatment for your symptoms – you get a partner in your overall health journey. ## **Your Health Journey Starts with Primary Care** Remember, your primary care provider is your first stop for most health concerns. From common colds to chronic disease management, they can treat a wide range of health issues. Regular check-ups and timely attention to new symptoms can make a world of difference in your health outcomes. ## **Experience Comprehensive Care with WellcomeMD** Ready to take control of your health with a primary care provider who can address all these conditions and more? Look no further than WellcomeMD. Our concierge approach means we have the time and resources to treat a wide range of conditions and provide personalized, preventive care. At WellcomeMD, we offer: - Extended appointment times to address all your concerns - Same-day or next-day appointments when you’re not feeling well - Comprehensive health assessments - Personalized treatment plans for acute and chronic conditions - Focus on preventive care to keep you healthy Don’t let your health take a backseat. Experience the difference when your primary care provider has the time to truly focus on your well-being. [Discover how our Mooresville location can address your health concerns](https://wellcomemd.com/mooresville-nc) Take the first step toward better health. Book your discovery call with WellcomeMD today and see how we can treat your health conditions with the care and attention you deserve. [Book Your Discovery Call Now](https://wellcomemd.com/discovery-call) **Categories:** Blog Article, News Article --- ### [Is Concierge Medicine Worth It? 10 Compelling Reasons to Consider](https://wellcomemd.com/is-concierge-medicine-worth-it/) **Published:** July 25, 2024 **Author:** WellcomeMD **Excerpt:**Healthcare often leaves you feeling like just another number. Concierge medicine offers a different approach, but is concierge medicine worth it?
**Content:** Healthcare often leaves you feeling like just another number. [Concierge medicine offers a different approach](https://wellcomemd.com/what-we-do), but is concierge medicine worth it? Let’s explore ten compelling reasons why this innovative healthcare model could enhance your medical experience and possibly save you money in the long run. ## 1. Unparalleled Access to Your Physician Concierge medicine gives you 24/7 access to your doctor via phone, email, or text. No more waiting days or weeks for medical attention. This immediate access can catch health issues early, potentially saving you from costly emergency care or hospital stays. When you’re weighing if concierge medicine is worth it, consider the value of having your doctor just a call away. ## 2. Extended, Unhurried Appointments Traditional doctor visits often feel rushed. Concierge practices like WellcomeMD offer appointments lasting 30 minutes or more. You get time to discuss all your health concerns, leading to more accurate diagnoses and effective treatment plans. The value of these in-depth consultations is a key factor in determining if concierge medicine is worth the cost. ## 3. Comprehensive Annual Physicals Concierge medicine emphasizes prevention with thorough annual check-ups. These evaluations often include advanced labs and genetic testing, giving you a complete picture of your health. Catching potential issues early can lead to more effective and less expensive treatments. The depth of these yearly exams is crucial when considering if concierge medicine is worth it for your long-term health. ## 4. Personalized Health Plans Concierge physicians create health plans tailored to your unique needs and goals. These strategies focus on prevention and lifestyle changes, potentially reducing your need for costly medications or treatments down the road. The personalized approach is a key point to consider when deciding if concierge medicine is worth the investment. ## 5. Coordinated Specialist Care Your concierge doctor acts as your healthcare advocate, coordinating with specialists when needed. This seamless communication ensures a cohesive approach to your health, reducing the risk of conflicting treatments or unnecessary procedures. The value of this coordinated care is an important factor in assessing if concierge medicine is worth it for your overall healthcare. ## 6. Reduced Hospital Admissions Studies show concierge medicine patients have fewer hospital stays compared to those in traditional care. By focusing on prevention and addressing health issues promptly, concierge medicine can help you avoid costly hospitalizations. This potential for fewer hospital visits is significant when evaluating if concierge medicine is worth the annual fee. ## 7. Time and Stress Savings Concierge medicine offers same-day or next-day appointments with minimal wait times. This efficiency saves you time and reduces stress, potentially leading to fewer lost work hours. When considering if concierge medicine is worth it, many patients find this time-saving aspect highly valuable. ## 8. Focus on Functional Medicine Many concierge practices, including WellcomeMD, use functional medicine principles. This approach aims to find and address the root causes of health issues, not just treat symptoms. You might avoid long-term dependency on medications and their associated costs. The functional medicine approach adds substantial value when weighing if concierge medicine is worth the investment. ## 9. Health Coaching and Lifestyle Support Concierge medicine often includes access to health coaches who support your lifestyle changes. This extra layer of care can help you achieve lasting health improvements, potentially reducing your long-term healthcare expenses. The inclusion of health coaching is another factor to consider when asking if concierge medicine is worth it for your overall wellness. ## 10. Potential for Lower Overall Healthcare Costs While the annual fee for concierge medicine might seem high, consider the potential for long-term savings. By emphasizing prevention, early intervention, and lifestyle changes, concierge medicine can help you avoid costly medical procedures and chronic disease management in the future. This potential for long-term cost savings is crucial when evaluating if concierge medicine is worth the upfront investment. ## Is Concierge Medicine Right for You? When deciding if concierge medicine is worth it, evaluate your personal healthcare needs and goals. If you value personalized attention, proactive health management, and a strong doctor-patient relationship, concierge medicine could be an excellent investment in your long-term health and wellbeing. At practices like WellcomeMD, the annual fee comes to about $9 a day – similar to what you might spend on coffee. When compared to the potential benefits of improved health outcomes and reduced long-term medical costs, many find concierge medicine offers significant value. ## A Worthwhile Investment in Your Health Concierge medicine offers benefits beyond convenience. From personalized care and preventive strategies to potential long-term cost savings, this healthcare model presents a compelling option for those looking to optimize their health and healthcare experience. It’s wise to research and consult with healthcare professionals to determine if concierge medicine aligns with your needs and circumstances. By joining a concierge medicine practice, you’re investing in a comprehensive approach to your health. This investment can pay off through improved wellbeing and potentially lower healthcare costs over time. For many, the peace of mind and quality of care make concierge medicine a worthwhile investment in their most valuable asset: their health. Ultimately, the question “Is concierge medicine worth it?” depends on your health status, financial situation, and healthcare priorities. However, for those seeking a more personalized, proactive, and comprehensive approach to their health, the benefits of concierge medicine often outweigh the costs, making it a valuable investment in long-term health and wellness. Ready to explore if concierge medicine is right for you? Take the next step towards personalized healthcare. [Schedule your free discovery call](https://wellcomemd.com/discovery-call) with WellcomeMD today. Our experts are ready to answer your questions and help you decide if concierge medicine is the right fit for your health needs. Don’t wait – your health deserves personalized attention. **Categories:** Blog Article, News Article --- ### [Beat the Heat: Staying Cool During a Heat Wave](https://wellcomemd.com/beat-the-heat-staying-cool-during-a-heat-wave/) **Published:** June 24, 2025 **Author:** WellcomeMD **Excerpt:**Staying healthy and cool during a heatwave isn't just about avoiding heatstroke; it's about supporting your body's natural resilience with a comprehensive approach.
**Content:** As the summer sun blazes, heatwaves are becoming an increasingly common—and serious—concern. At [WellcomeMD](https://wellcomemd.com), your medical concierge clinic for integrative and holistic primary care, we believe in empowering you with the knowledge and tools to navigate these challenges proactively. Staying healthy and cool during a heatwave isn’t just about avoiding heatstroke; it’s about supporting your body’s natural resilience with a comprehensive approach. Here are our top tips to help you beat the heat, integrating both conventional wisdom and holistic practices: **1. Hydration: Beyond Just Water** We all know to drink plenty of water, but during a heatwave, your body loses essential electrolytes. - **Electrolyte-Rich Fluids:** Don’t just rely on plain water. Incorporate natural electrolyte sources like coconut water, watermelon, and cucumber. You can also make your own electrolyte drink with a pinch of sea salt, a squeeze of lemon or lime, and a touch of honey in water. - **Herbal Infusions:** Certain herbs can have a cooling effect on the body. Try iced hibiscus tea (a natural diuretic that helps regulate body temperature) or peppermint tea. - **Listen to Your Body:** Thirst is a sign you’re already dehydrated. Sip fluids consistently throughout the day, even if you don’t feel parched. **2. Nourish with Cooling Foods** Food can be powerful medicine, especially during extreme temperatures. Focus on foods with high water content and naturally cooling properties. - **Fruits & Vegetables:** Load up on hydrating fruits like berries, melons, oranges, and grapefruits. Crisp vegetables like lettuce, celery, and bell peppers are also excellent choices. - **Light Meals:** Avoid heavy, greasy meals that require more digestive effort and can generate internal heat. Opt for salads, gazpacho, and light protein sources. - **Avoid Warming Spices:** While delicious, warming spices like ginger, cayenne, and black pepper can increase internal body heat. Opt for more cooling herbs like cilantro and mint. **3. Dress for Success (and Comfort)** What you wear plays a significant role in your body’s ability to regulate temperature. - **Lightweight & Loose-fitting:** Choose fabrics like cotton and linen that allow your skin to breathe. Avoid synthetic materials that trap heat. - **Light Colors:** Dark colors absorb heat, while lighter colors reflect it. Opt for white or pastel shades. - **Sun Protection:** A wide-brimmed hat and sunglasses are essential to protect your head and eyes from direct sun exposure. **4. Mindful Movement & Rest** While exercise is crucial for health, adjust your routine during a heatwave. - **Morning or Evening Workouts:** If you must exercise outdoors, do so during the coolest parts of the day. - **Low-Impact Activities:** Consider indoor, low-impact exercises like yoga or stretching. - **Prioritize Rest:** Your body works harder to regulate temperature in the heat. Ensure you’re getting adequate rest and avoiding overexertion. - **Cool Showers/Baths:** A cool shower or bath before bed can help lower your core body temperature and promote restful sleep. **5. Environmental Awareness & Sanctuary** Create a cool haven for yourself, both indoors and out. - **Seek Shade:** When outdoors, always gravitate towards shaded areas. - **Limit Sun Exposure:** Avoid direct sun exposure during peak hours (typically 10 AM to 4 PM). - **Cool Your Home:** Use air conditioning if available, or create cross-ventilation with fans. Close blinds and curtains during the hottest parts of the day to block out sunlight. - **Wet Towels/Bandanas:** Placing a cool, damp towel on your neck or wrists can provide significant relief. **6. Integrative Support for Stay Cool and Healthy** At WellcomeMD, we offer personalized guidance to optimize your well-being, even during challenging environmental conditions. - **Nutritional Counseling:** Our experts can help you craft a diet specifically designed to support your body’s needs during hot weather. - **Alternative approaches:** Certain acupuncture points can help regulate body temperature and promote overall balance. - **Supplementation:** Our physicians or health coaches may recommend specific herbs and supplements that support hydration, electrolyte balance, and heat stress reduction. - **Personalized Wellness Plans:** Our medical concierge approach means we take the time to understand your unique health profile and develop a plan that truly works for you. Don’t let the heat get you down. By integrating these holistic and practical tips, you can stay healthy, cool, and vibrant throughout the summer. If you have any concerns or would like to explore personalized strategies, please don’t hesitate to [contact us today](https://wellcomemd.com/contact). Your well-being is our priority! **Categories:** Blog Article, News Article --- ### [The Benefits of Napping](https://wellcomemd.com/o05q4olbw5nmd9lxep3islf1l543oi/) **Published:** July 1, 2025 **Author:** WellcomeMD **Excerpt:**Many cultures embrace a midday siesta as a standard practice. Here in the States, we have long thought of napping as an indulgence reserved for retirees.But new research shows, short naps boost brain performance, learning, heart health, stress reduction, and recovery.
**Content:** There are those who love a good nap and those who don’t. Interestingly, our bodies have a natural lull in cortisol in the afternoon. We’ve all felt that 2:30 – 3:00 needs a nap or snack slump. Many cultures embrace a midday siesta as a standard practice. Here in the States, we have long thought of napping as an indulgence reserved for retirees. But new research from several Universities across the globe has come to light on the many benefits of a mid-afternoon cat nap. ### **Not all naps are beneficial** Naps are good for you and can add years to your life. New research suggests napping increases the hippocampus, especially in older individuals. But a word of caution before we all start midday napping, taking a quick mental break with a nap is different than daily exhaustion from health conditions. Below are the positive effects and some warning signs of potential health risks to be aware of. **1. Brain Health & Cognitive Benefits** - Short, habitual naps (~10–40 min) are associated with: - Larger brain volume—by about [2.6–6.5 years’](https://practicalneurology.com/news/habitually-taking-daytime-naps-associated-with-larger-total-brain-volume/2470229/#:~:text=According%20to%20research%20published%20in,regression%20performed%20with%20PLINK%202.0.) worth of age difference - Improvements in [alertness, memory, and processing speed](https://www.washingtonpost.com/wellness/2025/01/16/naps-cognition-memory-strategies/)—even with just a 10‑minute rest. - Enhancements in neural and motor learning (e.g., post-brain injury) . **2. Longer naps actually increase mortality** Unfortunately, when it comes to napping you can get too much. Longer naps, naps that range from an hour to 90 minutes, are consistently linked with higher risks of death—even after adjusting for age, health, and nighttime sleep. - A recent [study of out of China ](https://pubmed.ncbi.nlm.nih.gov/38301491/#:~:text=Death%20event%20was%20tracked%2C%20and,potential%20implication%20in%20mortality%20prevention.)showed napping for ninety minutes or longer actually showed a [23% increas](https://pubmed.ncbi.nlm.nih.gov/38301491/#:~:text=Death%20event%20was%20tracked%2C%20and,potential%20implication%20in%20mortality%20prevention.)e in all cause mortality compared to those who did not nap at all. - In the UK’s EPIC-Norfolk study, naps equal to an hour or more a day leads to [32% higher mortality](https://pubmed.ncbi.nlm.nih.gov/24685532/) over 13 years. - Meta-analysis of [44 cohort studies](https://www.sciencedirect.com/science/article/abs/pii/S1087079224000935) (1.8 million people) conclude naps 30 minutes and longer are linked to higher all-cause, cardiovascular, metabolic, and cancer mortality, while napes under 30 minutes showed no increased risk. **3. The Nap Sweet Spot** - [**Optimal duration**](https://blog.ultrahuman.com/blog/naps-the-secret-to-living-stronger-smarter-and-longer/#how-to-nap-smart-49730): 10–30 minutes yields maximal wakefulness and cognitive performance; 20–40 minutes supports physical recovery and mental clarity. - **Long naps (60–90 minutes)** can help sleep-deprived people complete a full sleep cycle but sometimes cause [grogginess and disrupt nighttime rest](https://blog.ultrahuman.com/blog/naps-the-secret-to-living-stronger-smarter-and-longer/#how-to-nap-smart-49730). - **Timing matters**: The early-to-mid afternoon (1–4 p.m.) [aligns best](https://blog.ultrahuman.com/blog/naps-the-secret-to-living-stronger-smarter-and-longer/#how-to-nap-smart-49730) with our natural circadian dip and avoids interfering with night sleep. **4. Heart Health & Blue Zones** - Occasional short naps (1–2 per week) have been linked to up to [48% lower risk of heart problems](https://blog.ultrahuman.com/blog/naps-the-secret-to-living-stronger-smarter-and-longer/#how-to-nap-smart-49730) in various populations. - In the Blue Zones (e.g., Ikaria, Greece), [regular midday naps](https://www.bluezones.com/explorations/ikaria-greece/) are part of a lifestyle associated with exceptional longevity. ### ⚖️ Interpreting the Findings - **Duration is critical**: Naps longer than ~30–60 min are tied to increased mortality; short naps aren’t. - **Long naps may reflect illness**, disrupted nighttime sleep, or circadian issues—nap duration might be a *symptom*, not a direct cause. - **Benefits are real**: Short naps boost brain performance, learning, heart health, stress reduction, and recovery. ### 🛌 Practical Recommendations - **Stick to power naps**: 10–30 minutes is ideal. - **Nap early**: Aim for 1–4 p.m. to align with natural rhythms. - **Use an alarm**: To prevent oversleeping. - **Look out for warning signs**: If you frequently need long naps, it may indicate sleep apnea, heart issues, or other underlying health problems—consult a doctor. - **Enhance your routine**: Combine naps with good nighttime sleep hygiene, regular exercise, and stress management.  [**Tracy Farrell, IIN, FDNP**](https://wellcomemd.com/mooresville-north-carolina-tracy-farrell?__hstc=21858660.5c4e7e29703e1b405c77c53d988e96e7.1711558332184.1746553210314.1746557169671.163&__hssc=21858660.2.1746557169671&__hsfp=481258620) Tracy Farrell is an expert in gut health, thyroid, and endocrine issues. She has more than 20 years of experience in healthcare starting on the administrative side and then as a Functional Diagnostic Nutrition Practitioner and Integrative Health Coach for the last five years at Natural Endocrine Solutions. She has certifications in Small Intestine Bacterial and Fungal Overgrowth (SIBO & SIFO) and has coordinated wellness programs for clients with autoimmune disorders and thyroid issues such as Hashimoto’s and Graves’ disease. Most recently she received a Bone Density Certification from Functional Diagnostic Nutrition. **Categories:** Blog Article, News Article --- ### [A Guide to Lifelong Brain Health](https://wellcomemd.com/a-guide-to-lifelong-brain-health/) **Published:** July 13, 2025 **Author:** WellcomeMD **Excerpt:**The brain, our body's control center, is an incredibly complex and dynamic organ. While some cognitive changes are a natural part of aging, there's a great deal we can do to support its vitality and potentially reduce the risk of cognitive decline.
**Content:** As we navigate the journey of life, maintaining a healthy and sharp mind becomes increasingly important. At [WellcomeMD](https://wellcomemd.com), we believe in a proactive approach to wellness, and that includes empowering you with the knowledge and resources to optimize your brain health at every age. The brain, our body’s control center, is an incredibly complex and dynamic organ. While some cognitive changes are a natural part of aging, there’s a great deal we can do to support its vitality and potentially reduce the risk of cognitive decline. So, how can you keep your brain firing on all cylinders? Here are some key areas we focus on with our members: ### Fueling Your Brain with Activity Just like your muscles, your brain thrives on exercise. Engaging in a variety of mentally stimulating and physically active pursuits can help build cognitive reserve and strengthen neural connections. - **Embrace Lifelong Learning:** Never stop being curious! Learn a new language, pick up a musical instrument, take an online course, or delve into a new hobby. The act of acquiring new skills creates new neural pathways and keeps your brain agile. - **Challenge Your Mind with Puzzles and Games:** Crossword puzzles, Sudoku, jigsaw puzzles, chess, and even certain video games can provide an excellent mental workout. These activities enhance problem-solving skills, memory, and logical thinking. - **Stay Socially Connected:** Isolation and loneliness can negatively impact brain health. Make an effort to connect with friends and family, join clubs, volunteer, or participate in community events. Social interaction stimulates cognitive processes and can reduce stress. - **Prioritize Physical Activity:** Exercise isn’t just for your body; it’s a powerful brain booster. Regular physical activity increases blood flow to the brain, delivers essential nutrients, and can even stimulate the growth of new brain cells. Aim for at least 120 minutes of moderate aerobic activity per week, like brisk walking, swimming, or dancing. Add in strength training two to three times a week. - **Sleep**: A good night’s rest helps consolidate memories and clear out brain waste. Aim for 7–9 hours per night. Keep a consistent schedule and limit screen time before bed. - **Reduce Stress:** Chronic stress can shrink brain volume in key areas like the hippocampus. Practices like mindfulness and meditation can help reduce stress, improve focus, and enhance emotional control, all of which contribute to a healthier brain. If meditation is not your thing, try deep breathing exercises, journaling or taking walks in nature. ### **Nurturing Your Brain with Smart Nutrition & Supplements** What you put into your body directly impacts your brain’s performance. A balanced, nutrient-rich diet is fundamental, and certain supplements can offer additional support. **Dietary Cornerstones for Brain Health:** - **The MIND Diet:** This diet, a hybrid of the Mediterranean and DASH diets, focuses on brain-healthy foods. It emphasizes leafy greens, other vegetables, berries, nuts, whole grains, poultry, and fish, while limiting red meat, cheese, butter, and sweets. - **Omega-3 Fatty Acids:** Found in fatty fish (salmon, mackerel, sardines), flaxseeds, and walnuts, omega-3s (especially DHA and EPA) are crucial for brain cell structure and function, and can help reduce inflammation. - **Antioxidant-Rich Foods:** Berries, dark leafy greens, and colorful vegetables are packed with antioxidants that protect brain cells from damage. **Supplements to Consider (Always Consult Your Doctor!):** While a healthy diet is paramount, certain supplements have shown promise in supporting cognitive function as we age. It’s crucial to discuss any supplements with your physician, especially if you have existing health conditions or are taking medications. - **Omega-3 Fatty Acids (Fish Oil):** If your dietary intake of fatty fish is low, a high-quality fish oil supplement can ensure you’re getting adequate DHA and EPA. - **B Vitamins (B6, B9/Folate, B12):** These vitamins are essential for neurotransmitter function and can help regulate homocysteine levels, which, when elevated, are linked to cognitive decline. B12 is particularly important for older adults and those on plant-based diets. - **Curcumin (from Turmeric):** This powerful antioxidant and anti-inflammatory compound has been studied for its potential neuroprotective effects. - **Ginkgo Biloba:** While research results are mixed, Ginkgo biloba is often explored for its potential to improve blood flow to the brain and enhance memory. - **Vitamin D:** Often referred to as the “sunshine vitamin,” Vitamin D plays a role in overall brain function, and maintaining healthy levels may support memory. At WellcomeMD, we take a personalized approach to your health. Our team can work with you to develop a comprehensive brain health plan that includes dietary recommendations, activity suggestions, and guidance on appropriate supplementation tailored to your individual needs and health profile. Investing in your brain health today is an investment in a sharper, more vibrant tomorrow. [Contact us](https://wellcomemd.com/contact) today to learn how our medical concierge services can help you optimize your cognitive well-being for years to come. **Categories:** Blog Article, News Article --- ### [Why You Need to Check Your Vitamin D Levels](https://wellcomemd.com/why-you-need-to-check-your-vitamin-d-levels/) **Published:** August 6, 2025 **Author:** WellcomeMD **Excerpt:**Vitamin D, a crucial prohormone, often called the "sunshine vitamin," plays a far more significant role in our health than many realize.
**Content:** We all know the feeling of a warm, sunny day. The sun on our skin not only feels good but is also our body’s primary source of Vitamin D. This crucial prohormone, often called the “sunshine vitamin,” plays a far more significant role in our health than many realize. Now considered a “prohormone” rather than just a nutrient because it contributes to so many processes in our body. At [WellcomeMD](https://wellcomemd.com), we believe in proactive, personalized care, and a key part of that is ensuring our patients have optimal levels of essential nutrients like Vitamin D. So, why is it so important to get your Vitamin D levels checked? Let’s dive into what this powerful vitamin does and the signs that you might be running low. **Beyond Bones: The Many Roles of Vitamin D** You likely associate Vitamin D with strong bones, and you’d be right. Vitamin D is essential for the absorption of calcium, which is the building block of our skeletal system. Without adequate Vitamin D, our bodies can’t properly utilize the calcium we consume, leading to weakened bones and an increased risk of conditions like osteoporosis. But the story doesn’t end there. Recent research has revealed that Vitamin D is a vital player in a wide range of bodily functions: - **Bone Health:** Vitamin D helps with calcium and phosphorus absorption, mineralization of bones, and overall bone strength. - **Immune System Support:** Think of Vitamin D as a key regulator for your immune system. It helps modulate the immune response, which can be crucial for fighting off infections and reducing the risk of autoimmune diseases. - **Mood Regulation:** Low levels of Vitamin D have been linked to an increased risk of depression and other mood disorders. While not a cure, ensuring you have enough Vitamin D can be an important part of a holistic approach to mental wellness. - **Cardiovascular Health:** Some studies suggest that adequate Vitamin D levels may play a role in maintaining healthy blood pressure and reducing the risk of heart disease. - **Muscle Function:** Vitamin D receptors are found in muscle tissue, and a deficiency can lead to muscle weakness and an increased risk of falls, particularly in older adults. **Are You at Risk for Vitamin D Deficiency?** Many people assume they get enough sun exposure, especially during the summer. However, several factors can make you susceptible to a deficiency: - **Geographic Location:** If you live in an area with long, dark winters or limited sunlight, your body’s ability to produce Vitamin D is significantly reduced. - **Skin Pigmentation:** Individuals with darker skin have more melanin, which acts as a natural sunscreen and reduces Vitamin D production from sunlight. - **Age:** As we age, our skin’s ability to synthesize Vitamin D becomes less efficient. - **Sunscreen Use:** While crucial for preventing skin cancer, sunscreen with an SPF of 8 or higher can block your body’s ability to produce Vitamin D. - **Dietary Habits:** Few foods are naturally rich in Vitamin D. Fortified foods and fatty fish are the primary sources, but it’s often difficult to get enough from diet alone. **Symptoms of Low Vitamin D** A Vitamin D deficiency can be sneaky, with symptoms that are often subtle and easily mistaken for other issues. They can include: - Chronic fatigue and tiredness - Frequent illness or infections - Bone and back pain - Depressed mood - Muscle aches and weakness - Hair loss **The WellcomeMD Approach: Personalized Care Starts with a Blood Test** At WellcomeMD, we don’t believe in a one-size-fits-all approach to health. The only way to truly know your Vitamin D status is through a simple blood test. A deficiency is easily treatable with personalized supplementation, but getting the dosage right is key. Vitamin D is a fat-soluble vitamin stored in our body’s adipose tissue. Taking too much or taking a supplement when you don’t need one, can be harmful. The easiest way to naturally increase your vitamin D levels is to increase the amount of time spent outdoors and to eat foods rich in Vitamin D, like fatty fish, egg yolks, beef liver, mushrooms, and some dairy products. Our medical concierge model allows us to dedicate the time and resources to understand your unique health profile, including a comprehensive look at your nutritional needs. We can help you interpret your results, create a tailored plan for supplementation, and monitor your progress to ensure you’re reaching and maintaining optimal levels. Don’t wait for symptoms to appear. Take control of your health today. [Contact us](https://wellcomemd.com/contact) today to schedule your appointment and get your “sunshine vitamin” levels checked. It’s a simple step that can have a profound impact on your overall well-being.  [**Tracy Farrell, IIN, FDNP**](https://wellcomemd.com/mooresville-north-carolina-tracy-farrell?__hstc=21858660.5c4e7e29703e1b405c77c53d988e96e7.1711558332184.1746553210314.1746557169671.163&__hssc=21858660.2.1746557169671&__hsfp=481258620) Tracy Farrell is an expert in gut health, thyroid, and endocrine issues. She has more than 20 years of experience in healthcare starting on the administrative side and then as a Functional Diagnostic Nutrition Practitioner and Integrative Health Coach for the last five years at Natural Endocrine Solutions. She has certifications in Small Intestine Bacterial and Fungal Overgrowth (SIBO & SIFO) and has coordinated wellness programs for clients with autoimmune disorders and thyroid issues such as Hashimoto’s and Graves’ disease. Most recently she received a Bone Density Certification from Functional Diagnostic Nutrition. **Categories:** Blog Article, News Article --- ### [Beyond the Resolution: Designing Your Personalized Longevity Roadmap for the Year Ahead](https://wellcomemd.com/beyond-the-resolution-designing-your-personalized-longevity-roadmap-for-the-year-ahead/) **Published:** January 6, 2026 **Author:** WellcomeMD **Excerpt:**Shift your focus from fleeting New Year’s promises to a data-driven strategy for extending your healthspan.
**Content:** By the second week of January, the collective enthusiasm for New Year’s resolutions begins to wane. Gyms get slightly quieter; restrictive diets become harder to maintain. The problem isn’t a lack of willpower; it’s a flawed strategy. Traditional resolutions rely on generic advice applied to unique individual biologies. They are reactive attempts to fix what feels broken, rather than proactive strategies designed to optimize what is working. At [WellcomeMD](https://wellcomemd.com), we believe that peak health isn’t achieved through guesswork or temporary fixes. It is engineered through data, personalized insight, and a continuous partnership between physician and patient. This January, instead of making a resolution, we invite you to design a **Longevity Roadmap**. Unlike a resolution, a roadmap is strategic. It has a clear baseline, defined milestones, and uses your unique biological data as its compass. Here is how we move beyond the “quick fix” to design a year toward extended healthspan. ### 1. Establishing the Baseline: The Power of “N=1” Standard medicine often relies on population averages—treating you based on what works for the “average” person of your age and gender. Concierge preventative medicine operates on the principle of “N=1.” You are the only subject in your study. Before we recommend a single supplement, dietary shift, or exercise protocol for 2026, we must establish your comprehensive biological baseline. January is the ideal time for a “State of the Union” address for your body. This goes far beyond a standard physical. We are looking at: - **Advanced Metabolic Markers:** Moving beyond basic glucose to understand insulin sensitivity, inflammation levels (hs-CRP), and advanced lipid particle sizing. - **Hormonal Optimization:** Evaluating thyroid, adrenal, and sex hormones not just for “normal ranges,” but for optimal levels that support energy and vitality. - **Nutrient and Genomic Foundations:** Identifying genetic predispositions and current micronutrient deficiencies that may be acting as invisible brakes on your performance. We don’t guess what your body needs this year; we test. ### 2. Shifting from Lifespan to Healthspan The goal of a longevity roadmap isn’t just to add years to your life (lifespan); it’s to add life to your years (healthspan). A resolution might be “lose 10 pounds.” A longevity roadmap goal is “improve metabolic flexibility to prevent cellular aging.” The difference in mindset is profound. Your roadmap focuses on the pillars that compound over time to keep your physical and cognitive capacities sharp decades from now: - **Cognitive Resilience:** Protecting brain health through targeted nutrition, sleep architecture optimization, and supplements that support neuroplasticity. - **Physical Robustness:** shifting focus from merely burning calories to building muscle mass (the organ of longevity) and improving V02 max. - **Circadian Alignment:** Mastering sleep cycles to regulate cellular repair and hormonal balance, crucial during these dark winter months. ### 3. The Luxury of Time and Partnership Perhaps the biggest reason resolutions fail is isolation. You are left to navigate conflicting health information alone. The cornerstone of the concierge model is the partnership. A roadmap is a living document that requires navigation. When life gets stressful in March, or travel disrupts your routine in July, your roadmap adapts. Because our practice limits patient volume, we have the luxury of time to discuss the nuances of your diagnostics, to answer your questions fully, and to proactively adjust your plan before small imbalances become medical issues. We are your health quarterback for the entire year, not just your pit stop when you are sick. ### The Call to Action for 2026 If you are tired of the January cycle of boom-and-bust resolutions, it is time for a different approach. Treat your health with the same strategic rigor you apply to your business or finances. Let’s utilize the most advanced tools available in preventative medicine to understand exactly where you stand today, so we can design the most effective path forward. **Contact us today to schedule your comprehensive 2026 baseline assessment. Let’s design your roadmap to longevity.** For more information about joining WellcomeMD, please contact our membership director, Kayla Bowery. **Call her at (804) 409-8559, or email her at** [**kayla.bowery@wellcomemd.com** (opens in a new tab)](mailto:kayla.bowery@wellcomemd.com)**.** **Categories:** Blog Article, News Article --- ### [Oral Health = Brain and Heart Health](https://wellcomemd.com/oral-health-brain-and-heart-health/) **Published:** November 12, 2025 **Author:** WellcomeMD **Excerpt:**Your nightly tooth brushing habit could protect more than just your smile it might safeguard your heart and brain too
**Content:** Most of us brush our teeth before bed out of routine. It’s just something we’ve always been told to do for fresh breath, clean teeth, and to avoid cavities. But what if skipping this simple act is doing more than damaging your smile? A growing body of research suggests that neglecting your nightly oral hygiene, particularly brushing and flossing, could be putting your heart and even your brain at risk. **The Hidden Dangers of Skipping Nightly Brushing** A recent study has confirmed what dental professionals have suspected for years: failing to brush your teeth at night isn’t just a cosmetic issue. It may significantly increase your risk of cardiovascular disease. When you skip brushing, harmful bacteria are left to multiply overnight. These bacteria can enter the bloodstream through inflamed gums, triggering systemic inflammation, which is a major contributor to heart disease, high blood pressure, and clogged arteries. Researchers found that individuals who consistently neglect nighttime brushing are more likely to develop: - Atherosclerosis (narrowed arteries) - Hypertension (high blood pressure) - Increased inflammation - Greater risk of stroke and heart attack But the story doesn’t end there. **Oral Health and Brain Health** Newer studies are uncovering a worrying connection between oral hygiene and brain health, especially in older adults. Chronic gum disease and poor oral hygiene have been linked to an increased risk of cognitive decline and even Alzheimer’s disease. The same harmful bacteria that cause gum disease can travel to the brain, potentially triggering an immune response and contributing to neuroinflammation. One bacterium in particular, *Porphyromonas gingivalis,* commonly found in advanced gum disease, has been [detected](https://www.uhhospitals.org/blog/articles/2025/07/gum-disease-is-linked-to-alzheimers-and-other-dementias) in the brains of Alzheimer’s patients. Maintaining good oral hygiene, especially at night when bacteria can grow unchecked, may be a crucial line of defense against long-term neurological decline. **Why Flossing Is Non-Negotiable** While brushing is essential, flossing is the often-neglected hero of oral health. Brushing alone can’t reach the tight spaces between your teeth where plaque and bacteria hide. If left alone, these areas can become breeding grounds for gum disease, which, as mentioned, has implications far beyond just your mouth. Regular flossing: - Reduces the risk of gum inflammation and bleeding - Helps prevent gum disease and tooth loss - Lowers the chances of harmful bacteria entering the bloodstream - May help reduce your risk of heart and brain disease Think of flossing as the critical step that ensures you’re not just brushing for appearance but truly cleaning for health. **A Small Habit with Big Benefits** The bottom line? Your nightly oral hygiene routine is a lot more powerful than you might think. By brushing and flossing before bed, you’re doing more than keeping your teeth clean. You’re helping to: - Protect your heart - Defend your brain - Reduce systemic inflammation - Lower the risk of serious health conditions It’s a reminder that the small, consistent habits we practice every day—or every night—can have profound effects on our long-term wellbeing. So tonight, when you’re tempted to skip your toothbrush and head straight to bed, remember: two minutes of brushing and a quick floss might be one of the most important investments you make in your whole-body health.  [**Tracy Farrell, IIN, FDNP**](https://wellcomemd.com/mooresville-north-carolina-tracy-farrell?__hstc=21858660.5c4e7e29703e1b405c77c53d988e96e7.1711558332184.1746553210314.1746557169671.163&__hssc=21858660.2.1746557169671&__hsfp=481258620) Tracy Farrell is an expert in gut health, thyroid, and endocrine issues. She has more than 20 years of experience in healthcare starting on the administrative side and then as a Functional Diagnostic Nutrition Practitioner and Integrative Health Coach for the last five years at Natural Endocrine Solutions. She has certifications in Small Intestine Bacterial and Fungal Overgrowth (SIBO & SIFO) and has coordinated wellness programs for clients with autoimmune disorders and thyroid issues such as Hashimoto’s and Graves’ disease. Most recently she received a Bone Density Certification from Functional Diagnostic Nutrition. **Categories:** Blog Article, News Article --- ### [The New Food Pyramid for 2026](https://wellcomemd.com/the-new-food-pyramid-for-2026/) **Published:** January 13, 2026 **Author:** WellcomeMD **Excerpt:**On January 7, the USDA and HHS unveiled the 2025–2030 Dietary Guidelines for Americans, and it’s unlike anything we’ve seen in decades. To help us navigate these changes, we sat down with our health coach, Gregory Anthony, a Certified Nutritionist by The Cleveland Clinic, to get his take on what this means for your health.
**Content:** The start of 2026 has brought a seismic shift to the American dinner plate. On January 7, the USDA and HHS unveiled the [**2025–2030 Dietary Guidelines for Americans** (PDF)](https://cdn.realfood.gov/DGA.pdf), and it’s unlike anything we’ve seen in decades. The iconic “MyPlate” is out, and a new, **inverted food pyramid** is in—one that prioritizes protein and whole foods while “declaring war” on added sugars. To help us navigate these changes, we sat down with our health coach, [**Gregory Anthony**](https://wellcomemd.com/richmond-virginia-gregory-anthony), a Certified Nutritionist by The Cleveland Clinic, to get his take on what this means for your health. ## **The New 2026 Framework: “Real Food” First** The biggest headline of the new guidelines is the move toward a **1.2 to 1.6 grams of protein per kilogram of body weight** daily recommendation—a significant jump from the old 0.8 gram standard. The visual pyramid has been flipped, placing protein, healthy fats, and vegetables at the wide top, while grains and fruits occupy the smaller sections below. **A Win for Metabolic Health** Greg is optimistic about several core changes, noting that the emphasis on nutrient density is a major step forward. - **Protein & Healthy Fats at Every Meal:** These are essential for satiety and overall health. - **The Full-Fat Dairy Shift:** The guidelines now encourage full-fat dairy for its essential fatty acids, moving away from the “fat-free” era. - **The War on Processed Foods:** For the first time, federal guidelines explicitly urge Americans to avoid ultra-processed foods. > “The best thing they called out was to avoid ultra-processed food, which is a very, very good general guideline,” says WellcomeMD Health Coach, Gregory Anthony. **The Critique: What’s Missing?** While the shift toward “real food” is a victory, there are several gaps that could leave Americans with an imbalanced plate if followed too literally. **1. The “Fiber Gap”** One of the most glaring omissions, according to Greg, is the lack of a loud, clear message on fiber. - **Why it matters:** Fiber regulates blood sugar, maintains gut health, and keeps you full. - **Greg’s Take:** “There is literally zero controversy regarding the importance of dietary fiber. It is critical to a healthy gut and slows the rate of food absorption.” **2. The Protein Source Problem** While the guidelines push for more protein, Greg cautions against a meat-heavy approach. - **The Risk:** Americans typically already consume enough daily protein. If we increase intake, we suggest it should come from **plant sources** to avoid the pitfalls of excessive animal fat. **3. Saturated Fat & Sustainability** The guidelines “end the war on saturated fat” by promoting butter, tallow, and full-fat dairy. - **The Concern:** This may not be suitable for everyone. Increased saturated fat is still linked to cardiovascular disease risk. Furthermore, a diet heavily focused on animal proteins and fats may not be sustainable long-term for the planet or the individual. **The Bottom Line: Balance is Personal** The new pyramid is a “flexible framework,” but it isn’t a one-size-fits-all solution. As the guidelines themselves suggest, you must consider your personal health history and dietary needs. > “As a nutritionist, I encourage people to fill their plates with a mix of colorful produce, and the new pyramid gives people an idea of some potential foods to eat,” Greg concludes.   [Greg Anthony](https://wellcomemd.com/richmond-virginia-gregory-anthony) is a health coach at WellcomeMD’s clinic in Richmond, VA. Greg earned his bachelor’s and master’ degrees from Virginia Commonwealth University and received his certification in stress-management from the Mayo Clinic. His deep experience working with patients that are pre-diabetic, have preeclampsia, borderline high cholesterol and helping clients quit tobacco taught him the first step to any wellness plan is usually stress management. **Categories:** Blog Article, News Article --- ## Pages ### [Home](https://wellcomemd.com/) **Published:** March 29, 2026 **Author:** WellcomeMD **Content:** # Concierge Medical Clinic ## The Way Healthcare Should Be | WellcomeMD Frustrated with the current state of healthcare? Concierge or “membership medicine” is one solution, but these kinds of practices are not alike. [Book A Discovery Call](https://wellcomemd.com/contact-us/) ## Wellcome MD is a Leader — Here’s Why We’re Different: **Our physicians care for half as many patients** as many other concierge practices. **If you wish, we can offer a more holistic approach to treatment.** You may have heard this described as “functional,” “integrative,” or “root-cause” medicine. ****A lower doctor-to-patient ratio means **same-day appointments and no long waits** when you arrive. A doctor when you need one — and after-hours calls when they’re needed, too. **Conversations with your doctor aren’t rushed.** There’s time to understand you, your health goals, and your concerns — and time to follow through. Our comprehensive annual exams provide the data for a carefully tailored, proactive plan for your next visit and for the future. ******WellcomeMD offers a range of new advances** in chronic disease management, advanced lab tests, and supplements, along with personalized nutritional and wellness/exercise coaching and doctor-driven weight loss programs. ****We’re your advocate in navigating today’s often frustrating healthcare environment. We can help you find a specialist, and we’ll communicate with them when you need to be seen quickly. ****Our doctors are on call for their own patients. They can provide courtesy hospital visits when appropriate. When you call after hours or on weekends, you speak directly with your own doctor. **The StrideDNA methylation test** is complimentary with every new membership. It provides insights to help optimize how you train, eat, and feel your best, with 40+ personalized reports covering methylation profile, nutrition, fitness, sleep, stress, and skin genetics. [Book A Discovery Call Now](https://wellcomemd.com/contact-us/) ## Hear What Our Patients Think of WellcomeMD “…the entire team played their role in the exceptional service I received during a health crisis. They treated me as if I was their only patient. Amazing experience.” **— P.V.** “…a wonderful physician — she is extremely thorough, warm and welcoming, and always willing to research any issue you may be having.” **— E.M.** “It is completely evident he is genuine in his concern for my health and well-being!” **— J.H.** “Love everyone there! I have never been in a doctor’s office that provided such personal attention accompanied by the friendliest staff!” **— J.C.** [  ](https://wellcomemd.com/wp-content/uploads/2026/03/WellcomeMD-DoctorTourwithPatient2OPT.webp "Wellcome+MD+-+Doctor+Tour+with+Patient+2(OPT)") [  ](https://wellcomemd.com/wp-content/uploads/2026/03/WellcomeMD-DoctorwithPatientMother1OPT.webp "Wellcome+MD+-+Doctor+with+Patient+&+Mother+1(OPT)") [  ](https://wellcomemd.com/wp-content/uploads/2026/03/WellcomeMD-DoctorwithPatientMotherOPT.webp "Wellcome+MD+-+Doctor+with+Patient+&+Mother(OPT)") [  ](https://wellcomemd.com/wp-content/uploads/2026/03/WellcomeMD-DoctorTourwithPatient14OPT.webp "Wellcome+MD+-+Doctor+Tour+with+Patient+14(OPT)") [  ](https://wellcomemd.com/wp-content/uploads/2026/07/DSC9027-1.JPG "_DSC9027") [  ](https://wellcomemd.com/wp-content/uploads/2026/07/DSC8963-2.jpg "_DSC8963-2") [  ](https://wellcomemd.com/wp-content/uploads/2026/07/DSC8955-3.JPG "_DSC8955") [  ](https://wellcomemd.com/wp-content/uploads/2026/07/DSC9002.JPG "_DSC9002") [  ](https://wellcomemd.com/wp-content/uploads/2026/07/DSC9079-1.JPG "_DSC9079") Request an AI summary of **WellcomeMD** [ ◎ (opens in a new tab)](https://chatgpt.com/?q=Summarize%20WellcomeMD%20in%20Richmond%2C%20Virginia%20including%20concierge%20medicine%2C%20primary%20care%2C%20executive%20physicals%2C%20advanced%20lab%20testing%2C%20weight%20loss%2C%20hyperbaric%20oxygen%20therapy%2C%20providers%2C%20location%20and%20what%20patients%20should%20know.%20Use%20https%3A%2F%2Fwellcomemd.com) [ ✺ (opens in a new tab)](https://www.perplexity.ai/search?q=Summarize%20WellcomeMD%20in%20Richmond%2C%20Virginia%20including%20concierge%20medicine%2C%20primary%20care%2C%20executive%20physicals%2C%20advanced%20lab%20testing%2C%20weight%20loss%2C%20hyperbaric%20oxygen%20therapy%2C%20providers%2C%20location%20and%20what%20patients%20should%20know.%20Use%20https%3A%2F%2Fwellcomemd.com) [ ✦ (opens in a new tab)](https://gemini.google.com/) [ ✳ (opens in a new tab)](https://claude.ai/) [ ◈ (opens in a new tab)](https://copilot.microsoft.com/) --- ### [What is Concierge Medicine](https://wellcomemd.com/what-is-concierge-medicine/) **Published:** July 29, 2026 **Author:** Robert Sheehan **Content:** # What is Concierge Medicine? You may have heard of membership medicine, retainer medicine, or a concierge medical practice in the news or from friends. The benefits – like no-wait visits– sound appealing, so you looked up our website. We’re here to tell you that you’ve arrived in the right place. Concierge medicine is an improved approach to healthcare that puts you at the center. Unlike many aspects of medical care, this subject is not at all complex. And that’s our secret. By keeping healthcare simple, we’re able to offer an extraordinary experience. **Find out more about WellcomeMD’s approach to concierge medicine** [Book a discovery call](https://wellcomemd.com/schedule-a-meeting/) ### Get Same-Day Appointments Without the Wait Do you dread going to urgent care for a simple illness? Or do you get frustrated when your primary care physician is booked out for weeks on end? Get the care you need when you need it with concierge medicine. At Wellcome MD, our doctors always have time for you. Many of our clients are executives, small business owners, and busy parents. We know that your schedule is busy and your health is important. You shouldn’t have to compromise on either. Not able to come in for an appointment? We offer a number of convenient telehealth options so you can get answers wherever you are.  ### Rethinking How Healthcare Operates  So, how are we able to offer high-quality same-day appointments? That’s an important question when considering concierge medicine. In short, concierge medicine reorganizes how your family doctor’s office works in order to provide more attentive, more personalized care for patients. WellcomeMD physicians have less than half the number of patients as a typical concierge physician… which means that we always have time for you. Our jobs also don’t end with medical advice. As a team, we create, manage, and help you execute a plan for your optimal health. Our goal is to become your health partner, guiding you toward feeling your very best. In addition, we keep insurance administration to a minimum. We also don’t have to answer to large hospital system bureaucracy. As a smaller clinic, we’re free to focus on what matters: providing patients with the very best in primary care. ### Convenient, Compassionate, and Effective What is concierge medicine? Here are three adjectives that best describe us. At Wellcome MD, we never compromise on what matters most to you. ##### Convenient Concierge medicine offers patients unparalleled convenience by providing 24/7 access to their doctors, same-day or next-day appointments, and longer consultation times. This model eliminates long waits and rushed visits, ensuring that patients receive timely and thorough care tailored to their schedules. ##### Compassionate The concierge medicine model fosters strong patient-doctor relationships through personalized, attentive care. Doctors have the time to listen to patients’ concerns, understand their unique health histories, and provide empathetic support. This approach enhances trust and improves overall patient satisfaction. ##### Effective With a focus on preventive care and early intervention, concierge medicine is highly effective in managing and improving health outcomes. The comprehensive, personalized care plans are designed to address each patient’s specific needs, resulting in better disease management, reduced hospitalizations, and improved overall well-being.  ### Download our free "What is Concierge Medicine?" eBook  Our free eBook will explain WellcomeMD’s approach to concierge medicine and how it can benefit you and your family. Fill out this form to download your copy today. ### 7 Reasons People are Switching to WellcomeMD’s Concierge Model - A "waitless" waiting room - Same day or next day appointments for acute care needs - Physician access day and night, seven days a week - Half-hour appointments (or longer, as needed) - "Gold standard" annual physical examinations - Health coaching - Coordination of specialist care, and referrals - The doctor can go with you to see specialists - Assistance with a second opinion for treatment options ### A Checklist for Considering Concierge Medicine If you’re weighing the possibility of membership in a concierge practice, take a moment to answer these brief questions about your current health experiences… If you answer “no” to the following questions, it may be time for a switch  - Can I easily obtain a same-day appointment with my doctor? - Has my doctor worked out a list of health goals for me, and how to accomplish them? - Do I spend only a very few minutes in my doctor's waiting room? - Is my doctor, or an on-call doctor, available 24/7? - Can my doctor greet me by name? - Is my annual physical exam thorough, and does the doctor go over the results with me, in detail? - Does my medical practice offer fitness and nutrition counseling in coordination with the doctor? [Book A Discovery Call](https://wellcomemd.com/schedule-a-meeting/) ### Get Started With Concierge Medicine at Wellcome MD To summarize, concierge Medicine is a personalized healthcare model that offers patients enhanced access to their doctors and comprehensive, individualized care. Unlike traditional practices, concierge medicine provides 24/7 communication, same-day or next-day appointments, and extended visit times, ensuring thorough and attentive medical care tailored to each patient’s needs. Join Wellcome MD’s Membership to experience the benefits of concierge medicine. Enjoy the convenience of direct access to your dedicated physician, compassionate care focused on your unique health journey, and effective treatments designed to optimize your well-being. Become a member today and take control of your health with Wellcome MD. --- ### [Preventative & Functional Medicine](https://wellcomemd.com/preventative-functional-medicine/) **Published:** April 4, 2026 **Author:** MWSEO **Content:** # **Preventative Medicine – Taking Steps to Prevent Disease** At [WellcomeMD](https://wellcomemd.com/), we believe that everyone deserves to live a healthy and vibrant life. That’s why we offer functional and preventative medicine services to help you prevent disease, optimize your health, and live your life to the fullest. Functional medicine is a patient-centered approach to healthcare that focuses on identifying and addressing the root causes of disease. It takes a holistic view of your health, considering all of the factors that may be contributing to your symptoms, such as your diet, lifestyle, environment, and genetics. Preventative medicine is the practice of taking steps to prevent disease before it starts. This can include things like eating a healthy diet, exercising regularly, getting enough sleep, and managing stress. ## Our approach to functional and preventative care include:  Nutrition guidance Personalized plans tailored to your needs  Exercise planning Safe, effective routines built for you  Mind-body support Reduce stress and improve overall well-being  Targeted supplements Recommendations to support your health  Advanced lab testing Deeper insight into your health  Lifestyle optimization Improve sleep, stress, and daily habits We know that prevention is the best medicine. That’s why we offer a variety of services to help you prevent disease and live your healthiest life possible. ## **What to expect from our functional and preventative care:** **Personalized attention:** We’ll take the time to get to know you and your individual needs. We’ll also work with you to create a customized plan that’s right for you. **Expert guidance:** Our team of functional medicine and preventative medicine practitioners are highly trained and experienced in helping people achieve their health goals. They’ll provide you with the knowledge and support you need to reach your goals. **Motivational support:** We know that change can be challenging, but we’re here to help you stay on track. Our team will offer you ongoing support and motivation to help you reach your goals. If you’re looking for an enhanced annual [physical exam (opens in a new tab)](https://en.wikipedia.org/wiki/Physical_examination) that will help you stay healthy and reach your goals, contact WellcomeMD today. # What is functional medicine?  # Download our Advanced Medicine eBook  Our free eBook explains how WellcomeMD’s Advanced Medicine approach treats the root causes of chronic health problems, not just the symptoms, and what that means for your long-term health. Fill out this form to download your copy today. # The WellcomeMD Concierge Experience Discover the **power of a personal relationship** with your primary care physician while never compromising on preventative medical advances and technology. - WellcomeMD physicians have **less than half the number of patients** as a typical concierge physician which means that we always have time for you. - **Consider the cost of avoiding a preventable disease**, the value of early detection of serious health problems, and ready access to a doctor who knows **you**. - Individualized care with a **comprehensive, proactive approach to your personal health**. - Appointments focused on your needs and preferences – not a billing code. - From **unhurried, 30-minute consultations** to video conference appointments, or just a quick call or text – you choose. - **Accessibility to physician grade supplements**, as recommended by your WellcomeMD physician. --- ### [Betsy Miller](https://wellcomemd.com/betsy-miller/) **Published:** April 7, 2026 **Author:** MWSEO **Content:**  # Meet Dr. Betsy Miller, MD Family Medicine Physician in Richmond, VA Dr. Miller has been practicing medicine since 2007, bringing nearly two decades of expertise, warmth, and genuine curiosity to every patient relationship. Her commitment is to truly know her patients – not just their medical histories, but the whole person: their health concerns, their families, and the personal wins that make life meaningful. Dr. Miller **believes deeply in a holistic, integrated approach to care,** taking the time to explore the root cause of a health concern before reaching for a prescription. Wherever possible, she integrates lifestyle changes, supplements, and evidence-informed therapies alongside conventional medicine to build a plan that fits each patient’s unique life. “What I love about concierge care is that we have more time with patients,” she states. “More time to meet with them and go through issues that are bothering them, discuss treatment options, and then adjust as needed over the following months.” For Dr. Miller, that extra time isn’t just a professional luxury – **it’s** **the foundation of good medicine.** It means she can get through it all, and build the kind of trusting, ongoing relationships that make real health transformation possible. #### **Dr. Miller’s Specialties Include:** - Concierge Medicine - Executive Physicals - Functional Medicine - Galleri Blood Screening - Genetic Testing - Gut Testing - Health Coaching - Hormone Replacement Therapy - Integrative Care - Lifestyle Counseling - Lifestyle Medicine - Medical Lab Testing - Medical Weight Loss - Mind-Body Therapies - Nutritional Counseling - Preventative Medicine - Supplements - Wellness Coaching Dr. Miller holds a special interest in integrative medicine, seamlessly blending conventional medicine and non-Western modalities like functional medicine, acupuncture, and body work to develop individualized wellness plans. She draws on multiple approaches and therapeutic frameworks, tailoring her recommendations to each patient’s specific needs rather than applying a one-size-fits-all protocol. Mental and holistic health are additional areas she is especially passionate about. Dr. Miller holds a personal conviction that the mind, body, and soul are deeply interconnected, and that the brain, as an organ, can be actively supported and optimized through the right interventions, not just managed with medication. Her training in lifestyle medicine informs much of her day-to-day practice. The six pillars (sleep, physical activity, nutrition, stress management, social connection, and substance use management) form the core of her concierge care model. She also brings additional expertise in women’s health, approaching issues through a multi-faceted lens that considers hormonal, psychological, and lifestyle factors together. #### Dr. Miller’s Approach to Care Dr. Miller’s care philosophy centers on partnership, and it begins at the first appointment. She takes the time to get to know each new patient thoroughly, orders comprehensive labs, and often identifies things that may have been missed in prior care. When advanced testing is warranted, such as gut health panels, she incorporates those tools thoughtfully, reviewing and addressing findings together at a follow-up appointment. In the early months of a new patient relationship, Dr. Miller often schedules more frequent visits, not because something is wrong, but because building a trusting, evolving relationship takes time. She’s tracking progress, making adjustments, and learning how each patient responds, so that care becomes increasingly precise and personal over time. **“Everybody needs a good doctor,** good healthcare,” she says of her approach with patients. “Primary care is where it starts, and my mission is to provide excellent care from the beginning.” She also notes that her approach is sometimes untraditional. She understands that many patients are stretched thin, and believes that creativity feeds the soul, so it’s not uncommon for her to write a prescription to play golf, sit at the piano, or simply spend an afternoon outside, because sometimes what a patient needs most isn’t found through medication. Above all, Dr. Miller sees her role as a guide, not an authority. Her goal is to **empower patients to become the agents of their own health,** to help them understand their bodies, their options, and their own capacity to heal. She walks alongside them, offering expertise and recommendations, while recognizing that the patient is ultimately the one doing the work. This philosophy is captured in the poem she lives by: **Medicine Woman’s Prayer by Sheree Bliss Tilsley** I will not rescue you. For you are not powerless. I will not fix you. For you are not broken. I will not heal you, For I see you, in your wholeness. I will walk with you through the darkness, As you remember your light. #### Education Upon her doctoral graduation from Sidney Kimmel Medical College at Thomas Jefferson University, Dr. Miller completed her residency at VCU Medical Center and went on to serve as an Internal Medicine staff physician there for seven years, providing both inpatient and outpatient care. During that time, she also served as an assistant professor in the VCU School of Medicine, reflecting her commitment to advancing the next generation of physicians. She subsequently launched her own direct primary care practice, delivering care through an integrative health model, a chapter that deepened her expertise and clarified her vision for what excellent primary care could look like. That vision led her to WellcomeMD, where she has now practiced for six years. The concierge model offered precisely what she had been working toward: **longer visits, more resources, and the time to truly take good care of people.** At WellcomeMD, Dr. Miller had the opportunity to learn from founder Dr. Neal Carl, who brought training in functional medicine and the American Academy of Anti-Aging Medicine (A4M) to the practice, a perspective that has further shaped her integrative approach. “This is like a family business, not corporate,” Dr. Miller says of WellcomeMD, reflecting on what she appreciates about its medical model and how she’s able to deliver care. In fact, many of her patients have been with her since the beginning, and those long-standing relationships are something she genuinely treasures – a testament to the kind of care she has always aimed to provide. #### Certifications - Board-Certified, American Board of Internal Medicine - Certification, Women’s Integrative and Functional Medicine (Aviva Romm) #### **Beyond the Office** Outside of medicine, Dr. Miller is passionate about being the best mother she can be to her two children, ages 8 and 11, and is actively involved in their school community. She also recharges by spending as much time outdoors as possible, reading, making art, and connecting with family and friends. Currently, she is pursuing certification in botanical medicine through the Chestnut School of Herbal Medicine and is building a garden dedicated to medicinal botanicals, learning the full cycle of growing, harvesting, and working with plants as medicine. ### Membership Amenities Comprehensive, personalized care designed to help you feel and perform your best. #### Preventative & Personalized Care  **Proactive Integrative Care** A prevention-first approach tailored to your unique health profile and long-term wellness.  **90-Minute Annual Physical** A comprehensive, in-depth evaluation designed to uncover what standard exams often miss.  Advanced Diagnostics Expanded lab testing and genetic insights to identify issues early and guide smarter care. #### Performance & Longevity  Physician-Led Anti-Aging Target the root causes of fatigue, hormone imbalance, and metabolic decline.  Physician-Led Weight Loss A personalized, science-backed approach that goes beyond calories to address hormones and metabolism.  Wellness Coaching Expert guidance on nutrition, fitness, and lifestyle to help you feel and perform at your best. #### Concierge Experience  Your Dedicated Care Team Ongoing support from a team that knows you, your goals, and your health inside and out.  More Time. Better Care. Longer visits and fewer patients mean more attention, deeper conversations, and better outcomes. ## Contact Us **For More Info or to Schedule a FREE Tour** [(888) 531-3844](tel:+1885313844) [infoRichmond@wellcomeMD.com (opens in a new tab)](mailto:infoRichmond@wellcomeMD.com) **WellcomeMD Richmond** Located at 2500 Gaskins Road, Suite A, Richmond, VA 23238 – easy access from Interstate 64. **Current Patients Call:** [804.774.7099](tel:+18047747099) ## Hear from our patients “I had the most thorough physical I have ever had. None of my prior primary care physicians have ever gone through my blood work results with me as detailed as Dr. Miller took the time to do. I am very excited to finally have a doctor who is trying to get a full picture of my health.” [— Kristie Chamberlain](#) --- ### [Tasha Dickerson](https://wellcomemd.com/tasha-dickerson/) **Published:** April 7, 2026 **Author:** MWSEO **Content:**  # Meet Dr. Tasha Dickerson, MD Family Medicine Physician in Richmond, VA A lifelong Richmond resident and dedicated career-long Richmond family physician, Dr. Tasha Dickerson brings **more than 20 years of experience to her patients.** Her uniquely comprehensive perspective is rooted in family medicine, concierge medicine, and functional medicine – a perspective that goes beyond symptoms to understand each patient as a whole person. She joined WellcomeMD with enthusiasm for the concierge model, a practice she had championed in previous roles, because it allows her the time and space to truly know her patients and help them achieve their health goals. #### Dr. Dickerson’s Specialties Include: - Concierge Medicine - Executive Physicals - Functional Medicine - Galleri Blood Screening - DNA Fit (Genetic Test) - Health Coaching - Integrative Care - Medical Lab Testing - Medical Weight Loss - Nutritional Counseling - Preventative Medicine - Supplements #### Dr. Dickerson’s Approach to Care At the heart of Dr. Dickerson’s practice is a deep belief in partnership. She views the physician-patient relationship as a true collaboration, one where patients are active participants in their own care, not simply recipients of instructions. Rather than dictating a course of treatment, she coaches patients through decisions, ensuring their voices are heard and their values are respected. **“Being a doctor is a privilege, and one I don’t take lightly,”** she says. “My goal is to build a relationship based on trust so I can help patients not only medically but in all areas of their life.” Her approach is informed by her expertise in family medicine alongside her strong interest in functional medicine, which she sees as a powerful complement to traditional care. She is focused on the mind-body connection and on identifying the root causes of illness before they develop into something more serious. “Our current treatment model is sometimes just, ‘These are the symptoms, and these are the medicines to suppress them,’” she adds. “Functional medicine is different. It considers the major functions of the body and whether they are working properly, when they go wrong, how to repair them. If they aren’t operating correctly, we want to find and treat the problem before it develops into an actual disease.” This philosophy is grounded in her **passion for helping people.** Dr. Dickerson understands the responsibility that comes with being a physician, and takes it seriously. She listens carefully, sees patients through deeply personal matters, and draws genuine fulfillment from knowing she has made a meaningful difference in someone’s life. #### Education & Training Dr. Dickerson always knew that medicine was her calling. By age five, she was carrying a red plastic toy medical bag, already telling people she was going to be a doctor. That early certainty never wavered; she kept her focus, pursued her education with determination until her dream came to fruition, and built a career defined by that same drive to help people. She earned her Bachelor of Science in Biology (pre-med) from James Madison University in Harrisonburg, Virginia, before going on to receive her M.D. from Virginia Commonwealth University in Richmond. She completed her residency at Hanover Family Physicians in Mechanicsville, Virginia, and is board certified in family practice by the National Board of Physicians and Surgeons. Dr. Dickerson also completed coursework in functional medicine, an area of special and growing interest. “I am **dedicated to providing comprehensive and personalized care** for my patients,” she says of her medical education, and of her commitment to advancing patient outcomes through the research arena. In fact, over the past decade, she has participated in 20 clinical research trials spanning insulin therapy, cardiovascular events, gout, meningitis, hypertension, diabetes, metabolic syndrome, and osteoarthritis – work that directly contributes to better treatments and care standards for patients everywhere. #### Certifications: - Board-Certified, American Board of Family Medicine - Board-Certified, Family Practice, National Board of Physicians and Surgeons #### Beyond the Office Dr. Dickerson makes her home in the Short Pump area with her husband and two sons, who keep the family happily busy. Outside of the office, she loves to travel and cherishes time spent with family and friends. She’s also deeply committed to her community, a dedication recognized in 2023 when **she received the national Presidential Lifetime Achievement Award** from President Joseph Biden for her lifelong commitment to volunteer service. In addition to family and volunteerism, Dr. Dickerson is proud to host The Part II Podcast focused on women and healthcare professionals, exploring the pivotal moments and experiences that have inspired change in their lives. The show airs on an internet-based radio platform with more than one million listeners. Ever entrepreneurial, Dr. Dickerson is currently developing [Evin Skincare Rx](evinskincarerx.com), a physician-created, white-label skincare line she is building in collaboration with a chemist, currently in the testing phase. It is yet another expression of her commitment to helping people look and feel their best, inside and out. #### Meet Dr. Dickerson A more personal look at her approach to care Her Approach to Patient Care Why Concierge Medicine Works Misconceptions on Functional Medicine ### Membership Amenities Comprehensive, personalized care designed to help you feel and perform your best. #### Preventative & Personalized Care  **Proactive Integrative Care** A prevention-first approach tailored to your unique health profile and long-term wellness.  **90-Minute Annual Physical** A comprehensive, in-depth evaluation designed to uncover what standard exams often miss.  Advanced Diagnostics Expanded lab testing and genetic insights to identify issues early and guide smarter care. #### Performance & Longevity  Physician-Led Anti-Aging Target the root causes of fatigue, hormone imbalance, and metabolic decline.  Physician-Led Weight Loss A personalized, science-backed approach that goes beyond calories to address hormones and metabolism.  Wellness Coaching Expert guidance on nutrition, fitness, and lifestyle to help you feel and perform at your best. #### Concierge Experience  Your Dedicated Care Team Ongoing support from a team that knows you, your goals, and your health inside and out.  More Time. Better Care. Longer visits and fewer patients mean more attention, deeper conversations, and better outcomes. ## Contact Us **For More Info or to Schedule a FREE Tour** [(888) 531-3844](tel:+18885313844) [infoRichmond@wellcomeMD.com (opens in a new tab)](mailto:infoRichmond@wellcomeMD.com) **WellcomeMD Richmond** Located at 2500 Gaskins Road, Suite A, Richmond, VA 23238 – easy access from Interstate 64. **Current Patients Call:** [804.774.7099](tel:+18047747099) ## Hear from our patients Dr Dickerson was thorough and fully engaged. She remembered our last visit and followed up on my concerns. She is approachable and puts me at ease. I actually look forward to my doctors appointments now. Thank you Dr Dickerson! [- Wanda Baskerville](#) ## Hear from our patients I am always shocked how much time Dr. Dickerson spends talking to me. It is such a different experience than I’ve ever had with a physician, and the best way possible! [- Otis Fulton](#) ## Hear from our patients The entire staff was exceptional. Dr Dickerson is personable and caring. A very comforting atmosphere when you don’t feel good. [- Judy B.](#) ## Hear from our patients I give thanks for Dr. Dickerson for all she is doing for me as my new physician. The time and attention she affords me has been refreshing and just as healing as any treatment plan. She fully understands my station in life and my goals. She is helping me to achieve those goals. I have found a true medical partner with her. I’m very grateful. [- Darlene Reynolds](#) ## Hear from our patients The entire team is amazing. The front desk always seems to know who I am when they are checking me in which is incredible even when it was only my 2nd visit. Dr. Dickerson is not only thorough, but she really connects with her patients. She is able to get more details and context through her engagement. In addition, the appointments with Greg have me looking at wellness wholistically and his approach is wonderful! I’m so grateful I found Dr. Dickerson and the entire practice. [- Kim Sneeder](#) ## Hear from our patients Dr Dickerson took the time to listen and talk with me – not just about my physical situation. I appreciate that! [- Judith](#) --- ### [Sitemap](https://wellcomemd.com/sitemap/) **Published:** May 28, 2026 **Author:** WellcomeMD **Content:** # Sitemap #### Pages - [Accessibility Statement](https://wellcomemd.com/accessibility-statement-3/) - [Advanced Lab Testing](https://wellcomemd.com/advanced-lab-testing/) - [Annual Physical](https://wellcomemd.com/annual-physical/) - [Betsy Miller](https://wellcomemd.com/betsy-miller/) - [Blog](https://wellcomemd.com/blog/) - [Contact Us](https://wellcomemd.com/contact-us/) - [Dr. Karen Galichon](https://wellcomemd.com/karen-galichon/) - [Events](https://wellcomemd.com/events/) - [Executive Physicals](https://wellcomemd.com/concierge-executive-physicals/) - [FAQs](https://wellcomemd.com/faqs/) - [Health Coaching](https://wellcomemd.com/health-coaching/) - [Healthcare Evaluation Quiz](https://wellcomemd.com/healthcare-evaluation-quiz/) - [Home](https://wellcomemd.com/) - [Hyperbaric Oxygen Therapy](https://wellcomemd.com/hyperbaric-chamber-therapy/) - [Jodi Sheakley-Wright](https://wellcomemd.com/jodi-sheakley-wright/) - [Notice of Privacy Practices](https://wellcomemd.com/notice-of-privacy-practices/) - [Preventative & Functional Medicine](https://wellcomemd.com/preventative-functional-medicine/) - [Primary Care](https://wellcomemd.com/primary-care/) - [Privacy Policy](https://wellcomemd.com/privacy-policy/) - [Richard Peebles Jr.](https://wellcomemd.com/richard-peebles-jr/) - [Richmond, VA](https://wellcomemd.com/richmond-va/) - [Schedule a meeting](https://wellcomemd.com/schedule-a-meeting/) - [Sitemap](https://wellcomemd.com/sitemap/) - [Tasha Dickerson](https://wellcomemd.com/tasha-dickerson/) - [Testimonials](https://wellcomemd.com/testimonials/) - [Weightloss Program](https://wellcomemd.com/weightloss-program/) - [What is Concierge Medicine](https://wellcomemd.com/what-is-concierge-medicine/) - [What We Do](https://wellcomemd.com/what-we-do/) #### Posts - [“I had no idea!”: Here’s What Being Human Will Look Like in the Next 100 Years](https://wellcomemd.com/2019-10-11-i-had-no-idea-what-being-human-will-look-like-in-the-next-100-years/) - [10 Tips for Better Sleep](https://wellcomemd.com/2020-12-7-sleep-hygiene-and-the-covid-19-pandemic/) - [10 Warning Signs of Alzheimer’s](https://wellcomemd.com/2022-10-6-10-warning-signs-of-alzheimers/) - [10 Ways to Destress for the Holidays and Beyond!](https://wellcomemd.com/10-ways-to-destress-for-the-holidays-and-beyond/) - [12 Risk Factors for Heart Disease](https://wellcomemd.com/2022-1-31-assessing-your-risk-for-heart-disease/) - [5 Common Misconceptions about Acupuncture](https://wellcomemd.com/5-common-misconceptions-about-acupuncture/) - [5 Mediterranean Dishes for a Happy Gut](https://wellcomemd.com/5-mediterranean-dishes-for-a-happy-gut/) - [5 Supplements You Should Be Taking](https://wellcomemd.com/supplements-you-should-be-taking/) - [5 Tips for Developing a Health Routine](https://wellcomemd.com/2023-2-16-5-tips-for-developing-a-health-routine/) - [7 Supplements Every Man Should Be Taking](https://wellcomemd.com/supplements-every-man-should-be-taking/) - [8 Tips for Achieving a Heart-Healthy Lifestyle](https://wellcomemd.com/8-tips-for-achieving-a-heart-health-lifestyle/) - [A Guide to Lifelong Brain Health](https://wellcomemd.com/a-guide-to-lifelong-brain-health/) - [Ageing and Options](https://wellcomemd.com/ageing-and-options/) - [Aging Optimally – A Physician’s Perspective](https://wellcomemd.com/2018-4-30-aging-optimally-a-physicians-perspective/) - [Are Functional Medicine Doctors MDs? What You Need to Know](https://wellcomemd.com/are-functional-medicine-doctors-mds/) - [Aug 15th is National Relaxation Day](https://wellcomemd.com/aug-15th-is-national-relaxation-day/) - [Beat the Heat: Staying Cool During a Heat Wave](https://wellcomemd.com/beat-the-heat-staying-cool-during-a-heat-wave/) - [Better Fitness and Nutrition Results from Your Genes](https://wellcomemd.com/better-fitness-and-nutrition-results-from-your-genes/) - [Beyond the Resolution: Designing Your Personalized Longevity Roadmap for the Year Ahead](https://wellcomemd.com/beyond-the-resolution-designing-your-personalized-longevity-roadmap-for-the-year-ahead/) - [Black women and heart health risks](https://wellcomemd.com/black-women-and-heart-health-risks/) - [Boosting Your Immunity with Sunlight](https://wellcomemd.com/boosting-your-immunity-with-sunlight/) - [Cardiac risks for women](https://wellcomemd.com/2023-2-1-cardiac-risks-for-women/) - [Cold Exposure](https://wellcomemd.com/cold-exposure/) - [Concierge 2.0 in Lake Norman, NC](https://wellcomemd.com/2023-1-31-concierge-20-in-lake-norman-nc/) - [Conditions Your Primary Care Provider Can Treat: Your First Stop for Health Concerns](https://wellcomemd.com/conditions-your-primary-care-provider-can-treat/) - [Conversation with Dr. Neal Carl – Helping Patients Age Optimally](https://wellcomemd.com/conversation-with-dr-neal-carl/) - [COVID-19 Safety Tips for the Colder Months](https://wellcomemd.com/2020-11-24-covid-19-safety-tips-for-the-colder-months/) - [COVID-19 Vaccine: Frequently Asked Questions](https://wellcomemd.com/covid-19-vaccine-faqs/) - [COVID-19: Frequently Asked Questions](https://wellcomemd.com/2020-12-10-covid-19-faqs/) - [COVID-19: Fully Vaccinated – Now What?](https://wellcomemd.com/2020-12-10-covid-19-fully-vaccinated-faqs/) - [Daylight Savings Time: Is it Really Worth It?](https://wellcomemd.com/daylight-savings-time-is-it-really-worth-it/) - [Disappearing doctors; Making a personal healthcare plan](https://wellcomemd.com/disappearing-doctors-making-a-personal-healthcare-plan/) - [Do Primary Care Doctors See Adults as Well as Children?](https://wellcomemd.com/can-primary-care-doctors-see-adults-as-well/) - [Dr. Brett Law Joins WellcomeMD in Richmond, VA](https://wellcomemd.com/2021-4-12-dr-brett-law-joins-wellcomemd-in-richmond-va/) - [Dr. Dickerson Joins WellcomeMD Richmond](https://wellcomemd.com/dr-dickerson-joins-wellcomemd-richmond/) - [Dr. Kates Joins WellcomeMD Mooresville](https://wellcomemd.com/dr-kates-joins-wellcomemd-mooresville/) - [Dr. Martha Litos Joins WellcomeMD in Richmond, VA](https://wellcomemd.com/2021-10-14-dr-martha-litos-joins-wellcomemd-in-richmond-va/) - [Dry January](https://wellcomemd.com/2022-12-30-dry-january/) - [Exercising for Longevity](https://wellcomemd.com/exercising-for-longevity/) - [Factors in the HealthCare Partnership](https://wellcomemd.com/2018-7-5-factors-in-the-healthcare-partnership/) - [Fighting Misinformation Surrounding the COVID-19 Pandemic](https://wellcomemd.com/2020-3-20-fighting-misinformation-surrounding-the-covid-19-pandemic/) - [Food as Medicine](https://wellcomemd.com/2023-3-2-food-as-medicine/) - [Food to Prevent Joint Pain: A Comprehensive Guide](https://wellcomemd.com/foods-to-prevent-joint-pain/) - [Four tips for Aging with Less Pain](https://wellcomemd.com/aging-with-less-pain/) - [Functional vs Holistic and Longevity medicine](https://wellcomemd.com/functional-vs-holistic-medicine/) - [Get Your Workplace Into Shape](https://wellcomemd.com/get-your-workplace-into-shape/) - [Grip Strength: A Powerful Indicator of Health](https://wellcomemd.com/2025-08-12-grip-strength-a-powerful-indicator-of-health/) - [Healthy Eating: Simple Summer Snacks You Can Make at Home](https://wellcomemd.com/2021-6-11-simple-summer-snacks-you-can-make-at-home/) - [Heart Health – A 360° View](https://wellcomemd.com/heart-health-a-360-view/) - [Heart Healthy Exercises](https://wellcomemd.com/2022-2-28-heart-healthy-exercises/) - [Heart Healthy Recipes](https://wellcomemd.com/2022-2-14-heart-healthy-recipes/) - [Hip pain over 40? It’s not what you think.](https://wellcomemd.com/hip-pain-over-40-its-not-what-you-think/) - [Hormone Health](https://wellcomemd.com/hormone-health/) - [How Can I Balance My Immune System?](https://wellcomemd.com/balancing-your-immune-system/) - [How Does Concierge Medicine Work? A Comprehensive Guide to Personalized Healthcare](https://wellcomemd.com/how-does-concierge-medicine-work/) - [How to choose the best concierge practice in Charlotte, NC](https://wellcomemd.com/2023-4-5-how-to-choose-the-best-concierge-practice-in-charlotte-nc/) - [How to Cut Back on Sugar](https://wellcomemd.com/how-to-cut-back-on-sugar/) - [How to Find the Perfect Health Coach](https://wellcomemd.com/how-to-find-a-health-coach/) - [How WellcomeMD helps ease the primary care crisis](https://wellcomemd.com/primary-care-crisis/) - [How Your Concierge Doctor Can Help You Thrive, Not Just Survive, the Holidays](https://wellcomemd.com/how-your-concierge-doctor-can-help-you-thrive-not-just-survive-the-holidays/) - [In Case of Stroke, Timing is everything](https://wellcomemd.com/2023-2-10-in-case-of-stroke-timing-is-everything/) - [International Women’s Day – Linda Nash, Richmond YWCA Outstanding Women Award 2021](https://wellcomemd.com/nternational-womens-day-linda-nash-richmond-ywca-outstanding-women-award-2021/) - [Is Concierge Medicine Ethical? 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[WellcomeMD Featured in Future of Healthcare Article](https://wellcomemd.com/2018-4-30-wellcomemd-featured-in-future-of-healthcare-article/) - [WellcomeMD featured in Richmond Times-Dispatch](https://wellcomemd.com/2018-1-8-linda-nash-richmond-times-dispatch/) - [WellcomeMD Featured on WTVR](https://wellcomemd.com/2018-2-15-wellcomemd-featured-on-wtvr/) - [WellcomeMD Founder and CEO Linda Nash Honored with Virginia Business Women in Leadership Award](https://wellcomemd.com/linda-nash-honored-virginia-business/) - [WellcomeMD Founder and CEO Linda Nash Named a YWCA Outstanding Women Awards Recipient](https://wellcomemd.com/2021-6-23-wellcomemd-founder-and-ceo-linda-nash-named-a-ywca-outstanding-women-awards-recipient/) - [WellcomeMD Founder and CEO, Linda Nash, Interview with Authority Magazine](https://wellcomemd.com/wellcomemd-founder-and-ceo-linda-nash-interview/) - [WellcomeMD Founder, Linda Nash, Featured in Richmond Times-Dispatch](https://wellcomemd.com/linda-nash-featured-in-richmond-times-dispatch/) - 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Mary colfer](https://wellcomemd.com/tag/dr-mary-colfer/) - [dr. 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Known for her personalized and practical approach, Jodi works closely with clients to understand their unique goals and challenges—then helps them build sustainable habits that actually fit their lifestyle. She has vast experience helping clients with nutrition, meal-planning, and weight loss coaching. Her background includes working with high-performing professionals, media personalities, and athletes who value both results and a high level of support. Blending science with real-life application, Jodi simplifies what can often feel overwhelming and focuses on what truly works. As a Figure Pro and judge in natural bodybuilding, she brings both expertise and lived experience to her coaching. She is also a living kidney donor and believes deeply in resilience, consistency, and taking ownership of one’s health in a way that supports long-term well-being. In her spare time you often find her competing, judging, or emceeing a natural bodybuilding competition. #### Education & Certifications - National Board Certified Health & Wellness Coach - Certified Wellness Coach through Wellcoaches - PhD in Nutrition, Birmingham Southern University*, Birmingham, AL* - Masters Nutrition, Birmingham Southern University*, Birmingham, AL* - *B.S.* University of Pittsburg, *Pittsburg, PA* ### Membership Amenities Comprehensive, personalized care designed to help you feel and perform your best. #### Preventative & Personalized Care  **Proactive Integrative Care** A prevention-first approach tailored to your unique health profile and long-term wellness.  **90-Minute Annual Physical** A comprehensive, in-depth evaluation designed to uncover what standard exams often miss.  Advanced Diagnostics Expanded lab testing and genetic insights to identify issues early and guide smarter care. #### Performance & Longevity  Physician-Led Anti-Aging Target the root causes of fatigue, hormone imbalance, and metabolic decline.  Physician-Led Weight Loss A personalized, science-backed approach that goes beyond calories to address hormones and metabolism.  Wellness Coaching Expert guidance on nutrition, fitness, and lifestyle to help you feel and perform at your best. #### Concierge Experience  Your Dedicated Care Team Ongoing support from a team that knows you, your goals, and your health inside and out.  More Time. Better Care. Longer visits and fewer patients mean more attention, deeper conversations, and better outcomes. ## Contact Us **For More Info or to Schedule a FREE Tour** [(888) 531-3844](tel:+18885313844 "Primary Number")[](tel:+18669424522) [infoRichmond@wellcomeMD.com (opens in a new tab)](mailto:infoRichmond@wellcomeMD.com) **WellcomeMD Richmond** Located at 2500 Gaskins Road, Suite A, Richmond, VA 23238 – easy access from Interstate 64. **Current Patients Call:** [804.774.7099](tel:+18047747099) --- ### [Richard Peebles Jr.](https://wellcomemd.com/richard-peebles-jr/) **Published:** April 7, 2026 **Author:** MWSEO **Content:**  # Meet Dr. Richard C. Peebles Jr., MD *Your Dedicated Internal Medicine Physician in Richmond* Dr. Richard C. Peebles Jr. is a board-certified internal medicine specialist with more than 20 years of experience helping people achieve their wellness goals. A Richmond native and career-long Richmond physician, Dr. Peebles joined WellcomeMD to do what he has always done best: **spend meaningful time with his patients.** “Making the switch to concierge medicine allows me to ask the deep questions,” he says. “The patients have all the information; we as doctors just need to give them enough time to get it out. Unfortunately, that’s a luxury not usually available in most traditional practice models.” – but is one he’s excited to offer in his role at WellcomeMD. #### **Dr. Peebles’ Specialties Include:** - Concierge Medicine - Executive Physicals - Galleri Blood Screening - Genetic Testing - Health Coaching - Hormone Replacement Therapy - Integrative Care - Lifestyle Counseling - Lifestyle Medicine - Medical Lab Testing - Medical Weight Loss - Nutritional Counseling - Preventative Medicine - Supplements - Wellness Coaching Recognizing there is more than one way to practice medicine, Dr. Peebles is especially passionate about cholesterol management, cardiovascular risk reduction, and prevention strategies, going beyond “this just runs in my family” to **find real answers and real solutions.** He draws on the full wealth of clinical and scientific knowledge to guide preventative assessments and treatments that genuinely affect outcomes, bringing informed, evidence-based approaches to each patient that simply weren’t possible in earlier generations of medicine. #### **Dr. Peebles’ Approach to Care** Dr. Peebles has always believed that **medicine works best as a collaborative process.** Rather than arriving at recommendations in isolation, he takes the time to understand each patient’s long-term goals and personal values before shaping a care plan together. He views himself not as the authority, but as an advisor, one who ensures patients are fully informed about all testing, medications, and treatment options so they can ultimately make the decisions that are right for them. “I am your advisor in terms of your healthcare,” he states in reflection of how he approaches patient care. **“My goal is to make sure you feel seen and heard as an individual,** then serve as your advocate for the best treatment path forward.” Above all, Dr. Peebles is inspired by the journey in helping people not only determine their healthcare goals, but achieve them. #### **Education & Training** Dr. Peebles traces his calling to medicine back to his earliest years, when he watched his grandfather navigate cardiovascular disease and heart surgery. This experience led to **a lifelong desire to help people,** one that gradually formed into a clear purpose: to become a physician. That commitment took him from James Madison University, where he earned his bachelor’s degree in biology (pre-med), to Virginia Commonwealth University School of Medicine, where he earned his M.D. and completed both his internship and residency. His first clinical experience came at a family-owned practice run by his uncle and brother-in-law, where patients were treated like extended family members. That formative environment shaped a care philosophy he has carried throughout his career. “To this day, I still make sure to spend time with each of my patients, ask them about their health history,” he says. “I like to get to know them and their lifestyle. That’s the only way you can really treat a patient, address their health concerns, and put them on the path to healing and better health.” Throughout his career, including serving as Associate Medical Director at James River Hospice and affiliations with Chippenham, Johnston-Willis, and Henrico Doctor’s Hospitals, Dr. Peebles has built his clinical specialties in a broad range of chronic conditions. These include joint pain, chronic diabetes, chronic high blood pressure, and cholesterol management. He also has extensive experience helping patients manage their weight, including guiding patients through semaglutide (Ozempic, Zepbound, and related) treatments to support healthy, sustainable weight loss. He is proud to bring this expertise to WellcomeMD, where he enjoys spending time with patients and allowing them the opportunity to share their needs and goals in order to create a fully customized treatment plan. #### **Certifications** - Board-Certified, American Board of Internal Medicine - Certified, Internal Medicine #### **Beyond the Office** Outside of patient care, Dr. Peebles is an avid Dallas Cowboys fan who enjoys fishing, visiting with friends, and traveling with his wife and their two sons. He is especially proud that both sons are following him into the medical field – one is pursuing orthopedic surgery and the other is completing his master’s in athletic training. # Meet Dr. Peebles A more personal look at his approach to care His Approach to Patient Care *Commonly Prescribed Medications* ### Membership Amenities Comprehensive, personalized care designed to help you feel and perform your best. #### Preventative & Personalized Care  **Proactive Integrative Care** A prevention-first approach tailored to your unique health profile and long-term wellness.  **90-Minute Annual Physical** A comprehensive, in-depth evaluation designed to uncover what standard exams often miss.  Advanced Diagnostics Expanded lab testing and genetic insights to identify issues early and guide smarter care. #### Performance & Longevity  Physician-Led Anti-Aging Target the root causes of fatigue, hormone imbalance, and metabolic decline.  Physician-Led Weight Loss A personalized, science-backed approach that goes beyond calories to address hormones and metabolism.  Wellness Coaching Expert guidance on nutrition, fitness, and lifestyle to help you feel and perform at your best. #### Concierge Experience  Your Dedicated Care Team Ongoing support from a team that knows you, your goals, and your health inside and out.  More Time. Better Care. Longer visits and fewer patients mean more attention, deeper conversations, and better outcomes. ## Contact Us **For More Info or to Schedule a FREE Tour** [(888) 531-3844](tel:+18885313844) [infoRichmond@wellcomeMD.com (opens in a new tab)](mailto:infoRichmond@wellcomeMD.com) **WellcomeMD Richmond** Located at 2500 Gaskins Road, Suite A, Richmond, VA 23238 – easy access from Interstate 64. **Current Patients Call:** [804.774.7099](tel:+18047747099) ## Hear from our patients Great first meeting and conversation with Dr. Peebles. I look forward to having him as my PC physician. [- J. Cartwright](#) ## Hear from our patients The physicians and all I f the staff are remarkable! Dr Pebbles is professional, takes time and addressed all my concerns. [- G. M.](#) --- ### [Dr. Karen Galichon](https://wellcomemd.com/karen-galichon/) **Published:** May 14, 2026 **Author:** WellcomeMD **Content:**  # **Meet Dr. Karen Galichon** Your Partner in Prevention and Whole-Person Wellness Dr. Karen Galichon has **dedicated more than 25 years to guiding patients** into living healthier, fuller lives. Board-certified in internal medicine, she brings a deep passion for preventive care and lifestyle medicine to every patient relationship, believing firmly that the best medicine is avoiding illness in the first place. Her approach goes beyond treating symptoms, helping patients optimize nutrition and exercise, minimize toxic exposures, manage stress, and find genuine enjoyment in their day-to-day lives while identifying practical, sustainable paths toward their long-term health goals. #### **Dr. Galichon’s Specialties Include:** - Concierge Medicine - Executive Physicals - Functional Medicine (in training) - Galleri Blood Screening - Genetic Testing - Health Coaching - Hormone Replacement Therapy - Integrative Care - Internal Medicine - Lifestyle Counseling - Lifestyle Medicine - Medical Lab Testing - Medical Weight Loss - Mind-Body Therapies - Nutritional Counseling - Preventative Medicine - Primary Care Medicine - Supplements - Wellness Coaching With a wide range of expertise, Dr. Galichon is especially **passionate about lifestyle medicine and preventative medicine:** when illness arises, her first instinct is to explore what changes in a patient’s life may affect positive change before turning to prescription medications. She also has extensive experience treating chronic conditions such as heart disease, diabetes, obesity, and hypertension. She’s worked with patients managing autoimmune disease and has guided many through weight loss journeys, with and without pharmaceutical support. Her background in women’s health includes bioidentical hormone therapies, and she has long cared for patients navigating cancer, both current and past. Beyond conventional internal medicine, Dr. Galichon has pursued training in acupuncture, herbal treatments, nutritional supplementation, and hypnosis, integrating these modalities with evidence-based care when appropriate. #### **Dr. Galichon’s Approach to Care** Dr. Galichon takes a holistic approach to medicine, viewing herself as a coach and partner. She listens carefully, takes a nonjudgmental stance, and shapes her recommendations around each patient’s individual goals and preferences. Rather than simply ordering treatment and prescribing medications, **she works collaboratively with patients** to map out what a healthier life actually looks like for them, and how to best find that path forward. She finds her practice most rewarding when she’s able to motivate patients to embrace lasting lifestyle changes. Concierge medicine has been a natural fit for this philosophy. As she puts it, “The concierge model allows me to **better understand each patient’s goals, preferences, and individual needs.** Together, we collaborate to create a personalized path toward optimal health.” That extra time allows her to truly know her patients, which she believes benefits everyone. Dr. Galichon also stays genuinely curious. She enjoys keeping up with new discoveries in medicine and exploring how lifestyle factors and clinical care can work together for optimal outcomes – and then putting these joint approaches to work for her patients. #### **Education** Dr. Galichon knew she wanted to go into medicine from the age of ten. A lifelong passion for biological sciences and **an innate desire to help people** set her on that path early, and her dream continues to blossom over the years. She completed both her undergraduate and medical degrees at the University of Arizona in Tucson, then moved to New York City to complete her internship and residency at Saint Vincent’s Hospital. She went on to build her career in New York before relocating to Richmond in search of a better quality of life for her family, bringing more than a decade of experience to the HCA Primary Health Group in Short Pump along the way. Dr. Galichon joined WellcomeMD because, she reflects, she “wanted to spend more time with patients and provide better quality care.” She was drawn to the practice’s caring environment and whole-person philosophy, where **physicians and staff work together as a unified team** on behalf of each patient. **Certifications** - Board-Certified, American Board of Internal Medicine - Certified to Practice Acupuncture, Chengdu University of Traditional Chinese Medicine in Chengdu, China **Professional Memberships** - Member, American College of Physicians #### **Beyond the Office** Outside the office, Dr. Galichon believes in practicing what she preaches by living a healthy and active lifestyle. She enjoys getting outdoors whenever she can – running, hiking, cycling, weightlifting – and has a passion for photography, particularly portraits of children. When time allows, you may also find her practicing her piano skills. Most of all, she treasures time spent with her husband and two daughters. # **Meet Dr. Karen Galichon** A more personal look at her approach to care Her Approach to Patient Care *Care That’s Designed Around You* ### Membership Amenities Comprehensive, personalized care designed to help you feel and perform your best. #### Preventative & Personalized Care  **Proactive Integrative Care** A prevention-first approach tailored to your unique health profile and long-term wellness.  **90-Minute Annual Physical** A comprehensive, in-depth evaluation designed to uncover what standard exams often miss.  Advanced Diagnostics Expanded lab testing and genetic insights to identify issues early and guide smarter care. #### Performance & Longevity  Physician-Led Anti-Aging Target the root causes of fatigue, hormone imbalance, and metabolic decline.  Physician-Led Weight Loss A personalized, science-backed approach that goes beyond calories to address hormones and metabolism.  Wellness Coaching Expert guidance on nutrition, fitness, and lifestyle to help you feel and perform at your best. #### Concierge Experience  Your Dedicated Care Team Ongoing support from a team that knows you, your goals, and your health inside and out.  More Time. Better Care. Longer visits and fewer patients mean more attention, deeper conversations, and better outcomes. ## Contact Us **For More Info or to Schedule a FREE Tour** [(888) 531-3844](tel:+18885313844) [infoRichmond@wellcomeMD.com (opens in a new tab)](mailto:infoRichmond@wellcomeMD.com) **WellcomeMD Richmond** Located at 2500 Gaskins Road, Suite A, Richmond, VA 23238 – easy access from Interstate 64. **Current Patients Call:** [804.774.7099](tel:+18047747099) ## Hear from our patients Great first meeting and conversation with Dr. Peebles. I look forward to having him as my PC physician. [- J. Cartwright](#) ## Hear from our patients The physicians and all I f the staff are remarkable! Dr Pebbles is professional, takes time and addressed all my concerns. [- G. M.](#) --- ### [Contact Us](https://wellcomemd.com/contact-us/) **Published:** April 11, 2026 **Author:** MWSEO **Content:** ## Living well means making the choice to start today. Fill out this form to find out how WellcomeMD membership can help you reach your health goals. ## Contact Us **For More Info or to Schedule a FREE Tour** [888.531.3844](tel:+18885313844) [infoRichmond@wellcomeMD.com (opens in a new tab)](mailto:infoRichmond@wellcomeMD.com) **WellcomeMD Richmond** Located at 2500 Gaskins Road, Suite A, Richmond, VA 23238 – easy access from Interstate 64. **Current Patients Call:** [804.774.7099](tel:+18047747099) --- ### [Accessibility Statement](https://wellcomemd.com/accessibility-statement-3/) **Published:** July 12, 2026 **Author:** Dan Karolewicz **Content:** ### Accessibility Statement for https://wellcomemd.com/ #### Commitment to Accessibility WellcomeMD is committed to ensuring digital accessibility for people with disabilities. We are continually improving the user experience for everyone, and applying the relevant accessibility standards. #### Conformance Status The [Web Content Accessibility Guidelines (WCAG)](https://www.w3.org/WAI/standards-guidelines/wcag/) defines requirements for designers and developers to improve accessibility for people with disabilities. It defines three levels of conformance: Level A, Level AA, and Level AAA. The website https://wellcomemd.com/ is **partially conformant** with WCAG 2.2 level AA. Partially conformant means that some parts of the content do not fully conform to the accessibility standard. #### Known Limitations and Alternatives Despite our best efforts to ensure accessibility of https://wellcomemd.com/, there may be some limitations. Below is a description of known limitations. Please contact us if you observe an issue not listed below. - Some older video or audio files may not include captions or transcripts. We are working to retrofit these as resources allow. - Certain third-party plugins, embeds, or user-generated content may not fully meet WCAG 2.2 AA requirements. - Some PDF documents published before this statement was issued may not be fully tagged for assistive technologies. #### Assessment Approach WellcomeMD assessed the accessibility of https://wellcomemd.com/ by the following approach: self-evaluation, including automated testing tools and manual review of key pages. Automated tools cannot detect every accessibility issue, so we combine them with manual review and user feedback. #### Feedback We welcome your feedback on the accessibility of https://wellcomemd.com/. Please let us know if you encounter accessibility barriers: Email: info@wellcommd.com Phone: 866.929.6415 Address: 2500 Gaskins Road, Suite A, Richmond, VA 23238 We try to respond to feedback within 3–5 business days. #### Date This statement was created on July 13, 2026 using the EaseAccess accessibility tooling. The site partially conforms with WCAG 2.2 level AA at the time of writing. --- ### [Events](https://wellcomemd.com/events/) **Published:** April 10, 2026 **Author:** MWSEO **Content:**  #### [ Spinal Hygiene & SoftWave Therapy ](https://wellcomemd.com/event/1622/ "Spinal Hygiene & SoftWave Therapy") September 16 @ 5:30 pm - 7:00 pm Join us for a live event on Wednesday, September 16 as we partner with Dr. Kimberly McCutchen of ChiroVirgina. She will share the principles of spinal hygiene, how 3D movement analysis identifies compensation patterns and restrictions that may otherwise go unnoticed, and teach us about how SoftWave Therapy — a non-invasive, regenerative treatment — works at the cellular level to stimulate healing, reduce inflammation, and support tissue repair and recovery. --- ### [Hyperbaric Oxygen Therapy](https://wellcomemd.com/hyperbaric-chamber-therapy/) **Published:** June 12, 2026 **Author:** WellcomeMD **Content:** ## **Hyperbaric Oxygen Therapy at WellcomeMD** ## **Why Choose a Hyperbaric Chamber at 2 ATA?** In the evolving landscape of longevity and recovery medicine, hyperbaric oxygen therapy (HBOT) is gaining momentum, not just for vitality but also for its scientifically backed benefits in age management, injury recovery, and performance optimization. At WellcomeMD, our therapeutic-grade hyperbaric chamber delivers treatment at 2 ATA (atmospheres absolute), a pressure level shown in clinical research to support recovery, boost oxygenation, and support healthy aging.  ## **Advanced Technology: Our Multiplace 2.0 ATA Hyperbaric Chamber** ## **What Is a Hyperbaric Chamber and Why Does 2 ATA Matter?** A hyperbaric chamber is a pressurized environment where patients breathe 90% to 95% oxygen, allowing oxygen to reach areas of the body that are inflamed, damaged, or low in blood supply. This promotes recovery at the cellular level. While many soft-sided chambers only reach 1.3 ATA – a pressure often too low to be effective – WellcomeMD’s hard-sided chamber safely reaches 2 ATA. By utilizing regular room (air (21% O2) to achieve this higher pressure, we completely eliminate the fire risks associated with high-oxygen environments. The pressure level required to deliver medically validated results in all peer-reviewed journal articles is 2 ATA, which is only achievable in hard-sided chambers. By doing so with a maintained low oxygen environment and high volume oxygen masks (or nasal canulas) the maximum benefits can be achieved with optimal safety. - **Supports recovery** - **Enhances post-workout recovery** - **Reduction of senescent (aging) cells** - **Promotes focus, concentration, and cognitive wellness** - **Supports healthy-looking skin**  ## **Soft Chamber vs. Hard Chamber** ## **Medical-Grade Hard-Sided Hyperbaric Chamber (Used at WellcomeMD)** ### **Hard Chamber** **(Used at WellcomeMD)** - Reaches up to 2.0 ATA safely - Delivers 90-95% oxygen generated by oxygen concentrators. - Plasma oxygen concentration is increased by as much as 15 times normal - Backed by peer-reviewed clinical studies - Supervised by trained medical professionals - Capable of producing therapeutic results in: - Longevity and organ protection - Neuroplasticity and cognitive support, improved focus and problem solving - Improved post-op healing - Faster recovery from sports injury & muscle pain. ### **Soft Chamber** **(Common in Spas or At-Home Use)** - Max out around 1.3 ATA pressure - Use oxygen but at low pressure that only improves plasma oxygen concentration by 1-2 times normal - Not clinically validated for expedited post-operative recovery or soft-tissue repair **Longevity & Aging** A groundbreaking study published in [*Aging*](https://www.aging-us.com/article/202188/text) (2020) demonstrated that HBOT at 2 ATA and 100% oxygen: - Increased telomere length by up to 20% - Reduced senescent cells by over 30% This translates to improved cellular health, enhanced DNA protection, and decreased inflammation. **Faster Healing from Injuries** 2 ATA hyperbaric oxygen therapy has been shown to: - Support recovery of ligaments, muscles, and tendons - Stimulate new blood vessel growth - Help reduce swelling, pain, and oxidative stress - Enhance immune system response Beauty, Skin & Wellness For patients looking for support with healthy aging or wellness routines, HBOT sessions can help: - Promote healthy-looking skin - Manage everyday stress - Support vitality - Encourage relaxation **Athletic Recovery & Performance** Whether you’re a high-performing athlete or weekend warrior, using a hyperbaric chamber can help: - Support active lifestyle and post-workout recovery - Promote relaxation and restoration - Optimize performance longevity - Support energy and endurance     ## **Advanced Technology: Our Multiplace 2.0 ATA Hyperbaric Chamber** WellcomeMD uses the [Oxygen Health Systems](https://www.oxygenhealthsystems.com/) 40” Diameter 2.0 ATA Multiplace Hard Shell Hyperbaric Chamber—a premium therapeutic-grade system designed for optimal comfort, safety, and performance. This chamber’s spacious and secure design ensures an exceptional experience for patients who need reliable, repeatable results, whether you’re recovering from an injury or pursuing advanced age management strategies. - **2.0 ATA pressure capability for maximum therapeutic benefit** - **Multiplace design allows a patient and medical personnel to be inside simultaneously** - **40” diameter interior provides ample space and comfort for extended sessions** - **Medical-grade acrylic and stainless steel for maximum durability and safety** - **Seated and reclined positioning options to accommodate various health needs** - **Equipped with intercom communication, patient monitoring, and advanced safety valves** - **Manufactured in compliance with strict U.S. medical device standards**  **The Science Behind HBOT** Under normal conditions, oxygen is carried primarily by red blood cells. But in a hyperbaric chamber, increased pressure enables oxygen to dissolve directly into plasma, lymph, and other fluids, reaching areas with limited blood flow or tissue damage. **Key Physiological Effects:** - **Increased oxygen delivery to tissues that are injured, inflamed, or oxygen-deprived** - **Supports stimulation of stem cells** - **Helps reduce inflammation and oxidative stress** - **Angiogenesis (formation of new blood vessels)** - **Supports immune modulation to help fight infection and promote repair** - **Supports mitochondrial function, which boosts cellular energy production** # Hard-Shell 2.0 ATA Chamber Hyperbaric Oxygen Therapy Pricing Guide  ### **Common Questions** ##### What can I expect during my first HBOT consultation? ##### What happens during a hyperbaric oxygen therapy (HBOT) consultation? Before your first session, our clinical team will review your medical history and treatment goals and ensure HBOT is safe and appropriate for your condition. Based on your health objectives, you’ll receive personalized guidance on how many sessions are recommended. ##### What should I expect when entering a hyperbaric chamber? WellcomeMD uses a spacious, hard-sided multiplace chamber (40” diameter, 2.0 ATA), designed for maximum comfort and safety. You’ll be seated or reclined in a relaxed position inside the chamber. Our HBOT can comfortably seat two people if they want to be treated together. ##### How does the pressurization process work during HBOT? As the session begins, the chamber gradually increases in pressure. This process typically takes about 10–15 minutes to achieve desired 2 ATA pressure. You may feel ear pressure, similar to taking off or landing in an airplane or scuba diving. Swallowing, yawning, or gently pinching your nose and blowing can help equalize the pressure. ##### What happens during the oxygen therapy portion of an HBOT session? During pressurization and once at full pressure, you will begin breathing 90-95% oxygen generated by oxygen concentrators, either through a mask or hood, depending on the setup. Most sessions last 60 to 90 minutes, during which you can relax, or meditate. You will be continuously monitored by our clinical team. ##### What is decompression, and what does it feel like after an HBOT session? At the end of the session, the chamber slowly returns to normal atmospheric pressure over about 5-10 minutes. You may feel a similar ear sensation as during pressurization. **After the Session** Most patients feel calm and energized afterward. Some may experience mild fatigue or light-headedness, which typically resolves within a few hours. There’s no downtime, and you can resume daily activities immediately. Your care team will track your progress over time, especially if HBOT is part of a larger treatment plan such as surgery recovery, sports medicine, stress management or simply part of a longevity regimen. --- ### [Advanced Lab Testing](https://wellcomemd.com/advanced-lab-testing/) **Published:** April 4, 2026 **Author:** MWSEO **Content:** # **Advanced Medical Lab Testing at WellcomeMD** Standard labs check the basics. WellcomeMD goes further. Our advanced testing platform gives you and your physician a precise, detailed picture of your health — catching problems early, guiding personalized treatment, and tracking your progress over time. Because knowing more isn’t just reassuring. It’s the difference between catching something and missing it entirely. ## Why Choose Advanced Lab Testing? Because [standard testing (opens in a new tab)](https://en.wikipedia.org/wiki/Medical_test) wasn’t designed to find what’s hidden. Advanced testing is.  **Identify hidden health issues** Chronic fatigue. Autoimmune disorders. Gut dysfunction. Hormonal imbalances. These conditions can go undetected for years on routine labs. Advanced testing surfaces them early — when treatment is simpler and far more effective.  **Receive personalized treatment** Once we identify the root cause, your WellcomeMD physician builds a treatment plan tailored specifically to your biology, your history, and your goals — not a generalized protocol.  **Monitor progress** Regular advanced testing tracks how your body responds to treatment over time — so your care can be refined, optimized, and always pointed in the right direction. Talk to your WellcomeMD physician today about which advanced tests are right for you. ### **Advanced Medical Lab Testing Options** #### **Screening for multiple cancers is now possible with** [**Galleri®** (opens in a new tab)](https://www.galleri.com/) One blood draw. 50+ cancers screened. The Galleri multi-cancer early detection test identifies a cancer signal in your blood and predicts the tissue or organ it originated from — including fast-spreading, aggressive cancers that show no symptoms in early stages. It doesn’t replace your existing screenings. It goes far beyond them. Adding Galleri to your cancer screening plan means you’re no longer limited to detecting just five cancers. **Here’s how it works:**   ### **Why the need for multi-cancer early detection?** Right now, only five types of cancer have recommended screening options. Most patients go completely unscreened for the rest. **Around 70% of cancer deaths are caused by cancers with no recommended screening.** When cancer is caught early, before it has time to spread, the 5-year ***survival rate is 4x higher*** than when it’s found late. Galleri gives you the ability to screen for more than 50 cancer types with a single blood draw. That’s not incremental improvement — that’s a different level of protection entirely. ### **Who is Galleri for?** Cancer risk increases with age for everyone — regardless of family history. Adults over 50 are 13 times more likely to have cancer. **Recommended for adults with an elevated cancer risk**, and those aged 50 or older. ****Not recommended during pregnancy, active cancer treatment, or anyone 21 or younger. ****Available by prescription only. ****Talk to your WellcomeMD physician today to find out if the Galleri test is right for you. **Ask your WellcomeMD physician about the Galleri test at your next visit →** ### **Measure plaque build-up in the heart’s arteries with the** [**Cleerly** (opens in a new tab)](https://cleerlyhealth.com/) **scan** **Did you know every 1.7 seconds, a person dies from cardiovascular disease?** Cleerly measures atherosclerosis – plaque build-up in the heart’s arteries, offering personalized analysis and treatment of heart disease.  #### **What is a Cleerly heart scan analysis?** The Cleerly analysis is a thorough evaluation of the presence, amount, and type of plaque in the coronary arteries — based on a CCTA heart scan. It gives you and your physician a precise, personalized picture of your heart disease risk and a clear path forward: lifestyle changes, medication, or both. Your results show exactly how much plaque — and which types — are present in your arteries. Your WellcomeMD physician uses that data to assess your specific heart attack risk and design a personalized treatment plan. Cleerly’s methodology is grounded in over 10 million images from more than 40,000 patients across 15 years of landmark clinical research. This isn’t experimental — it’s the most advanced cardiac risk assessment available today. #### **Why the need for early detection?**  of people who suffer a heart attack will do so without experiencing symptoms  of heart attack victims are considered low risk by traditional methods of assessing heart disease  of lesions responsible for heart attacks only cause mild narrowing of the arteries and are missed by conventional stress testing #### **Who should take the Cleerly scan?** Cleerly is available for individuals who have symptoms of heart disease or believe they are at risk of coronary artery disease, but do not have symptoms. *If you are currently exhibiting chest pain, current guidelines recommend CCTA as a test for evaluation of chest pain. Cleerly is a new heart test and is not fully covered by insurance. Please talk to your WellcomeMD provider today to determine if the Cleerly scan is right for you.* StrideDNA Methylation Test [The StrideDNA Methylation Test](https://www.getstride.com/) is a home-based genetic test that provides insights into how your DNA, specifically the process of methylation, affects your health. Methylation is a fundamental biochemical process that happens billions of times a second in every cell of your body. It’s essential for a wide range of functions, including gene expression, DNA repair, energy production, immune response and more. The StrideDNA test, by analyzing specific genes and metabolic pathways, aims to help you understand your unique methylation capabilities. This information can be used to provide personalized recommendations for lifestyle changes, diet, and supplements to optimize your health. In addition to methylation, the StrideDNA test often includes other reports covering areas like: - **Nutrition:** Your genetic predispositions for micronutrient and macronutrient needs, as well as food sensitivities. - **Fitness:** How your body responds to different types of exercise and your predisposition to certain injuries. - **Sleep & Stress:** Your genetic tendencies for sleep patterns and stress management. - **Skin Health:** Genetic factors that influence skin aging and sensitivity. This is test is complimentary to all our members upon signing up with WellcomeMD. When you schedule your initial visit a nurse will meet with you to swab your cheek. Results typically take 3 weeks to come back and we’ll schedule you to meet with our health coach to review your [personalized reports (opens in a new tab)](https://stridehealth.notion.site/Stride-Sample-DNA-Report-Experience-b175ff3b2dc9492f8547868c6d6b9e71), interpret your results, and develop an action plan.  ### **Additional Advanced Testing Options**  Hormone Imbalances in hormones can contribute to fatigue, mood swings, weight gain, and hair loss. Advanced hormone testing helps identify and correct these imbalances.  Toxicity Exposure to environmental toxins like heavy metals and pesticides can impact overall health. Our advanced toxicity tests help identify and mitigate these risks.  **Microbiome The gut microbiome plays a crucial role in digestion and immune function. Advanced microbiome testing can detect imbalances and help restore optimal gut health.  Genetic Understanding your genetic predispositions can guide personalized healthcare decisions. Our genetic tests can identify mutations linked to various health conditions, helping tailor prevention and treatment strategies. To learn more about advanced lab testing at WellcomeMD, contact us today. We’ll help you understand your health and find the right tests for you. # The WellcomeMD Concierge Experience Advanced testing is only as powerful as the physician acting on it. At WellcomeMD, your results don’t sit in a portal. Your doctor reviews everything with you — in plain language, without rushing — and walks you out with a clear plan for exactly what comes next. - Our physicians carry **less than half the patient load of a typical concierge practice** — so when your results are ready, your doctor has the time to act on them. - **Early detection of serious health problems** – and a physician with the bandwidth to address them before the escalate. - Individualized care with a **comprehensive, proactive approach to your health** — built around the full picture your testing reveals. - Every appointment is focused entirely on your needs – not a billing code or a clock. - From **unhurried, 30-minute consultations** to video calls, or just a quick email – you choose how you stay connected. - **Access to physician-grade supplements**, recommended specifically based on your advanced test results. --- ### [Primary Care](https://wellcomemd.com/primary-care/) **Published:** April 10, 2026 **Author:** MWSEO **Content:** # A New Level of Health Care with WellcomeMD’s Concierge 2.0 Approach Do you ever feel rushed during doctor visits? Or like you’re just a number in a crowded waiting room? At WellcomeMD, we’re changing the game with our Concierge 2.0 model. Get ready for personalized, proactive primary care in your community that puts you first. ### Why Pick WellcomeMD for Your Primary Care?  - **24/7 Direct Access:** Call or text your doctor anytime—yes, even on their cell - **Thorough Check-ups:** We don’t rush. We do in-depth exams with advanced testing - **Personalized Plans:** Your doctor creates strategies just for you - **Holistic Approach:** We mix traditional and cutting-edge practices - **Time to Talk:** 30-minute minimum appointments—no clock-watching here - **Proactive Care:** Regular check-ins to keep you on track - **All-Around Care:** We work with specialists to manage your whole health picture ### Our Primary Care Services At WellcomeMD, we’ve got all your primary care needs covered. Need to see a doctor ASAP? We offer same-day or next-day appointments. No more waiting for days or weeks. We do lab tests right in our office, so you get quick results. Can’t make it in? No problem. We offer telemedicine options. For those times when you can’t leave home, we’ll come to you with house calls. We don’t just treat illnesses—we help you stay healthy. Our team creates diet and fitness plans just for you. We work with specialists to make sure all parts of your health are taken care of. Every few months, we check in and offer health coaching to keep you on track. We even have fun programs such as “Walk with Your Doc” and “Understanding Food Labels” to help you make smart health choices. Need a second opinion? We’ll help you get one. And if you need supplements, we’ll recommend the right ones for you. ### The WellcomeMD Difference At our offices, we’re not just treating symptoms—we’re your partners in lifelong health. With our Concierge 2.0 model. #### **Traditional Care** - Long waits for appointments - Crowded waiting rooms - Doctors who don’t remember your name - One-size-fits-all health plans #### **WellcomeMD** - Early detection and personlized care - A health plan that evolves with you - A medical team who knows you inside and out - The latest in medical tech and treatments ### Tackling Your Unique Health Challenges Busy schedules and modern lifestyles can take a toll on your health, but you don’t have to navigate it alone. We’re here to support you through the everyday challenges that come with it, from managing stress in demanding jobs to addressing allergies and respiratory issues common in our area. We also help you stay ahead of chronic conditions like high blood pressure and diabetes, make healthier choices even when you’re constantly on the go, and prioritize your mental well-being in high-stress environments. ### Our Wellness Game Plan:  We believe in looking at your whole health, not just treating illnesses. Our primary care includes wellness programs that cover the following: **Eating Right:** We’ll help you figure out the best foods for your body **Getting Fit:** We’ll create an exercise plan that fits your life **Beating Stress:** Learn how to juggle work, life, and health **Sleeping Better:** Get tips for better, longer sleep **Catching Problems Early:** We’ll help you spot health issues before they become big problems ### Invest in Your Health with WellcomeMD: For less than $11 a day you can get top-notch care. Think about what you’re getting: - A way to stop diseases before they start - A better chance of catching serious health issues early - A doctor who actually knows you - Primary care that changes as your needs change - Lower health costs in the long run by staying healthier You can’t put a price tag on good health  ### Common Questions ##### Will you work with my insurance? Yes, we take insurance and copays. But insurance doesn’t cover our yearly fee. ##### What’s in the yearly check-up? It’s super thorough. We do lots of tests to track your health over time. This might include detailed blood work, body scans, and other tests based on what you need. ##### Can I see my WellcomeMD doctor if I’m in the hospital? Yep, when it makes sense, your doctor can visit you in local hospitals. ##### What about after-hours care? Your doctor is available 24/7 by phone or text for urgent stuff. We also do video calls when you don’t need to come in. ##### What if I need to see a specialist? We’ll set it up and make sure the specialist has all your info. Then we’ll work their findings into your overall health plan. ### Ready for a better primary care experience? *Don’t settle for rushed, impersonal care. At WellcomeMD, your health gets the time, attention, and expertise it deserves.* In today’s fast-paced world, your healthcare should keep up with you. With WellcomeMD’s Concierge 2.0 approach, you get direct access to your physician, personalized care, and a team that truly knows you. It’s time to expect more from your primary care—and take control of your health with a more thoughtful, proactive approach. --- ### [Executive Physicals](https://wellcomemd.com/concierge-executive-physicals/) **Published:** April 11, 2026 **Author:** MWSEO **Content:** # Executive Physicals ## Protect Your Most Valuable Assets: Your People. Today’s executives are running at full capacity – and their health is usually the last thing on the list. WellcomeMD’s concierge executive physicals were built for exactly that reality: one comprehensive day that protects your most critical leaders without pulling them away from the business. [Book a discovery call](https://wellcomemd.com/schedule-a-meeting/) ### Extraordinary Healthcare for You and Your Executive Team Companies spend up to $50 billion a year developing their leaders — then leave that entire investment unprotected. When a key executive’s health fails, the fallout isn’t just personal. It’s operational, financial, and in most cases, preventable. A WellcomeMD executive physical is a one-day assessment that accommodates packed schedules while actively protecting the long-term wellness and performance of the people your organization cannot afford to lose. Efficient. Comprehensive. Built for people who don’t have time to be sick. Perfect for C-suite, VPs and above — or any leader you consider indispensable. ### Advanced Testing Provides Accurate Results  This isn’t a standard annual checkup. Each WellcomeMD executive physical is built around the most advanced precision medicine available — designed to find what standard testing misses. Every physical includes an exhaustive blood labs panel that goes far beyond routine diagnostics: Each executive physical includes an exhaustive imaging and blood labs panel assessing: - - Cardiac Health - Inflammatory Markers - Gut Health - Autoimmune Health - Metabolic Profiles - Thyroid and Hormonal Health - Coronary CT Angiography (CCTA) - EKG - Hearing and Vision Diagnostics - Genetic Testing - Multi-cancer Early Detection Screening - Stress Assessment - DEXA scan - Alzheimer’s Testing Three programs available. If protecting your most critical people matters to your organization, the conversation starts here. Our Executive Health Concierge will reach you within two business days. #### Compare All Three Physical Programs [Compare Physicals (PDF)](https://wellcomemd.com/wp-content/uploads/2026/05/WMD-EXPE-Tiers-one-sheeter-May2026.pdf) [Call Today - 888.531.3844](tel:8048394546) ### 7 Benefits of Concierge Executive Physicals Investing in your leadership team’s health isn’t just good medicine — it’s smart business.  #### Employee Wellbeing Healthy leaders show up fully – mentally sharp, physically energized, and performing at their best. Early detection and proactive care keep your key people that way.  #### Productivity & Performance Better sleep. Better energy. Sharper focus. There is a direct line between a leader’s health and their output – and healthier executives deliver measurably better results.  #### Leadership Example Culture flows from the top. When leaders take their health seriously, it gives the entire organization permission to do the same.  #### Retention & Recruitment An executive physical program tells top talent something important: we invest in our people. That message matters – and it sticks.  #### Risk Management An unexpected health crisis in your leadership ranks is a business risk. Proactive screenings catch potential issues early – so you’re managing health, not reacting to emergencies.  #### Long-Term Cost Savings Prevention costs a fraction of what a serious health event costs – in medical bills, lost productivity, absenteeism, and leadership disruption. The return on proactive care is clear.  #### Employee Engagement People perform better for companies that invest in them. Offering executive physicals is a visible, meaningful signal that builds the kind of loyalty no retention bonus can buy. ## Hear from our patients Everyone at WellcomeMD has been excellent. They quickly answer the phone, make changing appointments very easy, and there’s very little wait time for any service. [— K.H., Richmond member](#) ## Hear from our patients Dr. Klein conducted the most comprehensive physical examination I’ve ever had, complemented by thorough lab work. The guidance provided during the appointment has equipped me with valuable insights on enhancing my overall quality of life. [ — G.R., Charlotte member](#) ## Hear from our patients Everyone at Wellcome MD was amazing! Dr. Miller was awesome – listened, took a lot of time with me, answered all of my questions. Very personalized experience, felt everyone cared. Best experience I have had at a doctor’s visit in years! Thank you! [— Kim, Richmond member](#) ### What to expect from your executive physical?  - We coordinate everything in advance – all tests, all specialists, all logistics. Your executives arrive to a fully planned day, not a waiting room. - Global lab panel that include comprehensive baseline testing including cardiac markers, metabolic panel, full hormone panel and thyroid function. - Customizable options to dive deeper into their health (heart, bone density, nutrition, genetic, or stress). - Each program includes at least one session in our hyperbaric oxygen therapy 2.0 ATA hard-shell chamber to help boost oxygenation, support mental clarity, and encourage relaxation. - Lunch with your physician, a private lounge, and executive health concierge serves as a dedicated point of contact and ensures the day runs smoothly for your team. [Book A Discovery Call](https://wellcomemd.com/schedule-a-meeting/) ## Personalization Options [Learn More (PDF)](https://static1.squarespace.com/static/595ea8b429687fbcfbb04269/t/662160e3947bf00e6905d234/1713463524062/2WMD-Infographic-Cost-Talent-Loss.pdf) We offer three optional add-ons to choose from depending on your program to personalize your executive physical. The Advanced Executive Physical includes your choice of two. The Premier Physical includes all three.  #### Movement Assessment Packed schedules create repetitive movement patterns — and over time, those patterns cause stiffness, imbalance, and pain that drain focus and energy. This session evaluates how you move, identifies problem areas, and gives you targeted exercises to correct them. Time: 50 minutes  #### Guided Meditation When’s the last time you actually slowed down? This session uses guided meditation and intuitive energy work to restore clarity, reduce anxiety, and rebuild the balance that sustained high performance constantly erodes. Time: 60 minutes  #### Stress Assessment You already know stress is affecting you. This session tells you exactly how — and what to do about it. A confidential assessment identifies your specific stress triggers and delivers a personalized action plan for mental, emotional, and physical well-being. Includes a 45- minute consultation. Time: 60 minutes #### Our Mission: Empowering members with personalized, proactive care and exceptional access, fostering lasting relationships for optimal health and enhanced quality of life. **WellcomeMD** is proud to offer three programs for executive health evaulation — each going further than a standard physical, each delivering a complete and actionable picture of your health. Because the best time to catch a problem is before it becomes one. --- ### [Richmond, VA](https://wellcomemd.com/richmond-va/) **Published:** April 10, 2026 **Author:** MWSEO **Content:** ## Tired of Being Rushed? Richmond’s Best Concierge Medicine Practice Is Ready for You. You deserve a doctor who actually has time for you and a practice that takes the frustration and confusion out of primary care. At WellcomeMD, our physicians see far fewer patients than a typical primary care provider — which means same- or next-day appointments, direct access to your provider, unlimited visits, and care that’s built entirely around you. At WellcomeMD, you’ll find a provider who knows your name before you walk in the door. We want you to feel at home when you step into our clinic. When you walk into WellcomeMD, healthcare finally feels the way it should be – warm, personal, and unhurried. Your physician knows your history, remembers your concerns, and it uses the most advanced tools available to help you to live your healthiest life. Ready to experience healthcare that actually puts you first? [Book Your Free Discovery Call](https://wellcomemd.com/contact-us/)   #### DISCOVERY CALL We’ll answer every question — no pressure, no commitment. Call [**866-791-0916**](tel:+18667910916) or contact us [**online**](https://derek-carbonneau-cewc.squarespace.com/discovery-call).  #### VISIT Come meet your physician, see the practice, and feel the difference before you commit to anything.  #### THRIVE Experience healthcare built are you — and start feeling the difference from day one. ## Services and Membership Amenities: Access & Convenience 24/7 access to your physician — not a nurse line. Your actual doctor. Same- or next-day appointments, everytime. Telemedicine when coming in isn’t an option. House calls when you need them most. Personalized Care A health plan designed around your goals, your lifestyle, your life. Diet and fitness consultations with physician guidance. Physician-guided wellness programs. Comprehensive Support Advanced lab work that goes beyond the standard panel. Specialist coordination — we handle the referrals so you don’t have to. Second opinions when the stakes are high. # The WellcomeMD Concierge Experience Discover what a real relationship with your doctor feels like — one built on time, trust, and the very best of modern medicine. - Our physicians carry **less than half the patient load** of a typical concierge practice — which means when you need us, we’re available. - Think about the value of catching a serious problem early. **Of preventing disease before it starts.** Of a doctor who knows your full story — not just your last visit. - Individualized care with a **proactive, comprehensive approach** — built around where you’re going, not just where you are today. - Every appointment is focused on your needs — never on a billing code or time limit. - **Unhurried, 30-minute consultations**, video call, or a quick email you choose how you connect with your doctor. - **Access to physician-grade supplements**, chosen specifically for you by your WellcomeMD physician. ### **Meet Our Concierge Doctors** [](https://wellcomemd.com/tasha-dickerson/) **tasha dickerson, m.D. [](https://wellcomemd.com/karen-galichon/) **KAREN GALICHON, M.D** [](https://wellcomemd.com/betsy-miller/) **Betsy Miller, M.D. [](https://wellcomemd.com/richard-peebles-jr/) **richard c. peebles, m.d.** [](https://wellcomemd.com/jodi-sheakley-wright/) **JODI SHEAKLEY-WRIGHT** ### **Wellcome MD is Home to “Concierge 2.0”: Driven By Technology** We call our model Concierge 2.0 — because our physicians see half the patients of most concierge practices and use the most advanced treatments available. We’re not just improving the traditional model. We’re rebuilding it. Like great software, we constantly evolve what great healthcare looks like. You get your doctor’s direct number and email. A physician who picks up when you call. No gatekeepers, no runaround. Becoming a WellcomeMD member means greater access, more personal attention, and health outcomes that actually reflect it. ### Primary Care Meets Root-Cause Wellness: Access Functional Medicine  Still searching for answers after years of chasing symptoms? Our Richmond patients have access to functional and integrative physicians who look past the surface. Functional medicine identifies the root causes of your health concerns — delivering real, lasting wellness instead of temporary relief. Everything we do is grounded in precise testing and comprehensive lab work. No assumptions. No guesswork. Data-driven results that point directly to what’s happening in your body — and a physician with the expertise to act on them. ### Quality Concierge Medicine in Richmond That You Can Afford WellcomeMD memberships provide amazing value at an affordable rate. Our fees keep your doctor’s schedule manageable so they always have time for you. No waiting weeks for an appointment. No 10-minute rush jobs. And unlike many concierge practices, we work with your health insurance and accept copays. Your membership covers access. Your insurance handles the rest. An affordable membership means you get more, not less. We’ve built a smarter, more efficient system — and passed every benefit of that directly to you. Contact WellcomeMD today: Annual Physical Exam • Advanced Labs • Health Coaching • Preventative & Functional Medicine • Weight Loss Management • Concierge Executive Physicals.  ## Contact Us **For More Info or to Schedule a FREE Tour** [866.942.4522](tel:+18669424522) [infoRichmond@wellcomeMD.com (opens in a new tab)](mailto:infoRichmond@wellcomeMD.com) **WellcomeMD Richmond** 2500 Gaskins Road, Suite A, Richmond, VA 23238. Easy access from Interstate 64. **Current Patients Call:** [804.774.7099](tel:+18047747099) ## Hear from our patients Dr Dickerson was thorough and fully engaged. She remembered our last visit and followed up on my concerns. She is approachable and puts me at ease. I actually look forward to my doctors appointments now. Thank you Dr Dickerson! [- Wanda Baskerville](#) ## Hear from our patients I am always shocked how much time Dr. Dickerson spends talking to me. It is such a different experience than I’ve ever had with a physician, and the best way possible! [- Otis Fulton](#) ## Hear from our patients The entire staff was exceptional. Dr Dickerson is personable and caring. A very comforting atmosphere when you don’t feel good. [- Judy B.](#) ## Hear from our patients I give thanks for Dr. Dickerson for all she is doing for me as my new physician. The time and attention she affords me has been refreshing and just as healing as any treatment plan. She fully understands my station in life and my goals. She is helping me to achieve those goals. I have found a true medical partner with her. I’m very grateful. [- Darlene Reynolds](#) ## Hear from our patients The entire team is amazing. The front desk always seems to know who I am when they are checking me in which is incredible even when it was only my 2nd visit. Dr. Dickerson is not only thorough, but she really connects with her patients. She is able to get more details and context through her engagement. In addition, the appointments with Greg have me looking at wellness wholistically and his approach is wonderful! I’m so grateful I found Dr. Dickerson and the entire practice. [- Kim Sneeder](#) ## Hear from our patients Dr Dickerson took the time to listen and talk with me – not just about my physical situation. I appreciate that! [- Judith](#) --- ### [Health Coaching](https://wellcomemd.com/health-coaching/) **Published:** April 4, 2026 **Author:** MWSEO **Content:** ## **You Know What You Want. A WellcomeMD Health Coach Helps You Get There.** Most people know what they should be doing. The hard part is actually doing it — consistently, sustainably, and in a way that fits your real life. WellcomeMD’s board-certified health coach give you the personalized support, accountability, and practical guidance to turn intentions into results. ### **Our health coach can help with:**  Weightloss  Nutrition  Exercise  Stress Management & More No two health journeys look the same — and your coaching shouldn’t either. We take the time to understand your goals, your lifestyle, and what’s gotten in the way before. Then we build a realistic plan around you, stay with you as you execute it, and adjust when life gets in the way. ### **Here’s what you can expect from our health coaching:** **Personalized attention:** We start by understanding you – your health history, your goals, your schedule, and what’s worked or hasn’t in the past. Every plan is built around your specific situation, not a template. **Expert guidance:** Our certified health coach bring real expertise — and a practical, no-nonsense approach to helping you build habits that stick. They know what works, and they know how to help you get there. **Motivational support:** Change is hard. Staying consistent is even harder. Your coach keeps you accountable, checks in when momentum dips, and celebrates the wins along the way — because lasting change needs more than a plan, it needs a partner. Ready to stop going it alone? Contact WellcomeMD today — and let’s build a plan that actually works for you. # The WellcomeMD Concierge Experience **Discover what a real relationship with your primary care physician feels like — one built on time, trust, and a genuine commitment to keeping you well.** - Our physicians c**arry less than half the patient load of a typical concierge practice** — which means when you need us, we’re available. - Think about the value of catching a serious problem early. Of **preventing disease before it starts.** Of a doctor who knows your full story — not just your last visit. - Individualized care with a **proactive, comprehensive approach** – built around where you’re going, not just where you are today. - Every appointment is **focused on your needs** – never on a billing code or a time limit. - Unhurried 30-minute consultations, video calls, or a quick email – you choose how you connect with your doctor. - Access to **physician-grade supplements**, chosen specifically for you by your WellcomeMD physician. --- ### [Weightloss Program](https://wellcomemd.com/weightloss-program/) **Published:** April 4, 2026 **Author:** MWSEO **Content:** ## **Done with Diets That Don’t Work? This is Differnent.** Losing weight isn’t just about willpower – it’s about having the right plan, the right support, and a physician who actually understands your body. WellcomeMD’s weight loss program is physician-guided, personalized to your biology and goals, and built for results that last beyond the program. ## Our weight loss program is personalized to your needs and goals, including:  **Nutrition Counseling:** Eating plans built around your body, your preferences, and your actual life – not a generic diet only that lasts for two weeks.  **Exercise Planning:** Movement routines designed around your fitness level, schedule, and physical needs – effective, sustainable and built for you specifically.  **Behavioral Therapy:** We help you understand the habits and patterns that have gotten in the way before – and help you build new ones that will stick. **Ongoing Support:** Regular check-ins, physician oversight, and a team that stays with you – because the hardest part of any program is staying consistent. Weight loss takes time — and it takes the right kind of support. We’re with you at every step: adjusting the plan as your body responds, troubleshooting what isn’t working, and making sure your progress is sustainable long after the program ends. ## The Benefits of our Weight Loss Program: **Personalized attention:** We take the time to understand your full picture — health history, lifestyle, what you’ve tried before, and what success actually looks like for you. Your plan is built around that, not a standard template. **Expert guidance:** Our team of experts, including board-certified physicians and health coach, will provide you with the knowledge and support you need to reach your goals. **Motivational support:** Motivation fades. Accountability doesn’t. Your WellcomeMD team checks in regularly, celebrates progress, and helps you push through the points where most programs fall apart. Ready to finally make it stick? Contact WellcomeMD today — and let’s build a weight loss plan around the real you. # The WellcomeMD Concierge Experience **Discover what a real relationship with your primary care physician feels like — one built on time, trust, and a genuine commitment to keeping you well.** - Our physicians **carry less than half the patient load of a typical concierge practice** — which means when you need us, we’re available. - Think about the value of catching a serious problem early. Of **preventing disease before it starts.** Of a doctor who knows your full story — not just your last visit. - Individualized care with a **proactive, comprehensive approach –** built around where you’re going, not just where you are today. - Every appointment is **focused on your needs** – never on a billing code or a time limit. - Unhurried 30-minute consultations, video calls, or a quick email – you choose how you connect with your doctor. - Access to **physician-grade supplements**, chosen specifically for you by your WellcomeMD physician. --- ### [Annual Physical](https://wellcomemd.com/annual-physical/) **Published:** April 4, 2026 **Author:** MWSEO **Content:** ## **Your Annual Physical Should Tell You Something** Most annual physicals are 15 minutes, a standard blood panel, and a printout you barely look at. You leave with more questions than answers. Included fully in your concierge membership, WellcomeMD’s enhanced annual physical is 90 minutes with a doctor who’s fully focused on you — a comprehensive lab workup, a real conversation about your health, and a personalized plan for exactly what comes next. ## **What’s Included in Our Enhanced Annual Physical:**  A thorough 90-minute exam with one of our experienced physicians, enough time to be thorough, and ask the right questions.  A comprehensive lab panel that goes well beyond routine testing — looking for the things your regular doctor may never think to check.  A real conversation about your family history, lifestyle, and health goals. Most doctors never take time to gather it and listen.  Personalized recommendations for diet, exercise, and lifestyle — built around your actual results, not a one-size-fits-all handout.  Access to our certified health coach to help you implement your plan, build lasting habits, and stay on track between office visits. Preventive care is the most powerful tool in medicine — and it starts with a physical that takes you seriously. If you’re ready for an annual exam that gives you real answers and a real plan, WellcomeMD is ready for you. ## **The Benefits of an Enhanced Annual Physical Exam:** ****You’ll get a more comprehensive picture of your health, including baseline testing including cardiac markers, metabolic panel, full hormone panel and thyroid function. ****You’ll have a chance to discuss your family history, lifestyle, and goals for your health with a doctor who has the time to listen. ****You’ll get personalized recommendations for diet, exercise, and other lifestyle changes that can help you improve your health. ****You’ll have access to your physician and health coach team who can help you make healthy changes and stay on track. If you’re looking for an enhanced annual [physical exam (opens in a new tab)](https://en.wikipedia.org/wiki/Physical_examination) that will help you stay healthy and reach your goals, contact WellcomeMD today. # The WellcomeMD Concierge Experience Discover the **power of a personal relationship** with your primary care physician while never compromising on preventative medical advances and technology. - WellcomeMD physicians have **less than half the number of patients** as a typical concierge physician which means that we always have time for you. - **Consider the cost of avoiding a preventable disease**, the value of early detection of serious health problems, and ready access to a doctor who knows **you**. - Individualized care with a **comprehensive, proactive approach to your personal health**. - Appointments focused on your needs and preferences – not a billing code. - From **unhurried, 30-minute consultations** to video conference appointments, or just a quick call or text – you choose. - **Accessibility to physician grade supplements**, as recommended by your WellcomeMD physician. --- ### [What We Do](https://wellcomemd.com/what-we-do/) **Published:** April 8, 2026 **Author:** MWSEO **Content:** # About Concierge 2.0 Medicine Frustrated with the current state of healthcare? You’re not alone — and there’s a real solution. Concierge medicine gives you back the relationship with your doctor that modern healthcare took away. But not all concierge practices are built the same. WellcomeMD goes further. [See What Make Us Different — Book a Free Discovery Call](https://wellcomemd.com/contact-us/)   Greater access to your doctor • Your doctor’s direct number—not a nurse line, not an answering service • More personal attention available when you actually need it What’s included • Thorough annual physical exams — 90 minutes, not 15 • Ongoing health tracking so nothing slips through the cracks • Quarterly follow-ups to keep your health moving forward • Access to a certified health coach who helps you follow through Care that treats the root, not just symptoms • Functional, integrative approach — we find what’s causing the problem • Proactive, personalized — because generic doesn’t work • Built around you, your biology, and your goals Membership: approx. $10/day • Fewer patients per physician— more time, more access, more attention for you • Greater access to your physician, shorter waits, better outcomes • No long waits for appointments or in waiting rooms *Insurance is accepted for your medical care. The membership fee is separate.* ## Services and Membership Amenities: Access & Convenience 24/7 physician access — day, night, weekends Same- or next-day appointments Telemedicine when you can’t come in House calls when you need them Personalized Care Individual health plans built around your specific goals Diet and fitness consultations Physician-guided wellness programs Comprehensive Support Advanced lab evaluations beyond the standard panel Specialist coordination — we handle the referrals Second opinions when you need more answers ## Still weighing the possibility of membership? If you answer no to any of these, it’s time for a change: • Can you get a same-day appointment when something comes up? • Do you have a clear, personalized health plan — or just general advice? • Do you spend more time in the waiting room than with your doctor? • Can you actually reach your physician after hours, when it matters? • Does your doctor know your name, your history, and your goals? • Do your exams feel thorough — or like a 15-minute checkbox exercise? • When you need a specialist, does anyone coordinate it for you? • Have you ever left an appointment with more questions than answers? Most WellcomeMD members answer yes to every one of those. If you answered no to even one — that’s worth a conversation. 📞 **888.531.3844** — Free consultation and a tour of our practice, no commitment Free consultation • Tour of our practice **The real value of WellcomeMD membership?** Catching serious health problems early — before they become crises Preventing avoidable disease instead of treating it after the fact A doctor who genuinely knows you — and is invested in your long-term health  ## Why the Pineapple? Long before pineapples were commonplace, they were one of the most powerful symbols of hospitality in the world. In early America, displaying a pineapple meant something: you are welcome here, and nothing has been spared to ensure you feel that way. It was a rare and meaningful gesture — offered only to guests who truly mattered. That’s the spirit we bring to every patient, every visit. You matter here. We are fully invested in your health. --- ### [Testimonials](https://wellcomemd.com/testimonials/) **Published:** April 10, 2026 **Author:** MWSEO **Content:** # Real experiences from WellcomeMD members *Hear from our patients and learn about WellcomeMD’s concierge care from those who have experienced it firsthand.* ⭐️⭐️⭐️⭐️⭐️ Trusted by patients across Richmond  ### “Dr. Dickerson was thorough and fully engaged. She remembered our last visit and followed up on my concerns. She is approachable and puts me at ease. I actually look forward to my doctor’s appointments now.” Wanda Baskerville Richmond member #### “Dr. Peebles made a house call to my mother on his own initiative because he was concerned about her condition. His responsiveness to her needs and his conscientiousness exceeds anything I would’ve expected.” D. Maddux Richmond member “Greg is an All Star Health Coach. He listens and helps create a plan to achieve weight loss and explains everything in detail. I always look forward to our visits.” John C. Richmond member ### “I just started with this practice just over a month ago. Everyone that I have interacted with has been friendly, courteous and professional. I also appreciate the time given to me and don’t feel rushed out the door. They take their time to explain and provide solutions. I would highly recommend WellcomeMD.” Wanda Baskerville Richmond member “My husband and I are very grateful for the kindness and care of everyone at WellcomeMD.” Richmond member “The whole office goes out of their way to make my entire family feel special.” Elizabeth A. Richmond member “Dr. Kates and the entire team treated me as if I was their only patient during a health crisis. Amazing experience.” P.V. Richmond member “Dr. Miller always goes above and beyond my expectations. She is truly a caring physician.” Richmond member --- ### [FAQs](https://wellcomemd.com/faqs/) **Published:** April 9, 2026 **Author:** MWSEO **Content:** # FAQs Everything you need to know about membership, care, and what to expect. Still have questions? [Schedule a Consultation](https://wellcomemd.com/contact-us/) ##### Why should I join WellcomeMD? At WellcomeMD, we understand that your time is precious. Because of that we offer you our healthcare service and the assurance that you will be seen and heard by your physician based on your current health needs and achieving your future health goals. ##### Does WellcomeMD accept insurance and/or Medicare? We accept most insurance, self-pay, and Medicare. ##### When I am traveling, will I still have access to my physician? Yes, your physician will be available to you via email, cell phone, and through the [patient portal (opens in a new tab)](https://www.yourhealthfile.com/portal/login.jsp). ##### Can my physician see an out-of-town guest? Yes, as a member at WellcomeMD, your out-of-town guest can be seen by a WellcomeMD physician. ##### What is functional medicine? Functional medicine is a very personal way to approach medical care. It deals with finding the root cause of chronic disease rather than naming a disease and treating your symptoms with medications. Treatment is focused on the person rather than the disease and offers a team approach between doctor and patient. See our [What is Functional Medicine?](https://wellcomemd.com/what-is-functional-medicine?__hstc=21858660.060ce2b1a488db01ae3e7041f5a1eb5f.1775145823429.1775764524137.1775774124668.11&__hssc=21858660.1.1775774124668&__hsfp=895e961a5a1194002fd4bb99aa815cbb) page for a more detailed explanation. ##### Do WellcomeMD physicians see children, and if so, how young? Yes, our physicians will see children generally starting at 16 years of age or younger in special circumstances. ##### What amenities and services does WellcomeMD provide? - Advanced Annual Physical - Advanced labs and genetic testing - 24/7 access to a WellcomeMD physician - Health coaching - Physician driven, individualized health plan - Preventative, proactive care - Same or next day appointments for acute care needs - Thorough, unhurried appointments — minimum 30 minutes - In office, comprehensive labs - Liaison to specialist providers - House calls when necessary - Courtesy hospital visits to local hospitals when necessary ##### How do I become a member with WellcomeMD? For more information on how to become a WellcomeMD member, please call [**866.721.5054**](tel:+18667215054)**.** --- ### [Blog](https://wellcomemd.com/blog/) **Published:** April 11, 2026 **Author:** MWSEO **Content:** # Latest Articles [](https://wellcomemd.com/5-common-misconceptions-about-acupuncture/) ## [5 Common Misconceptions about Acupuncture](https://wellcomemd.com/5-common-misconceptions-about-acupuncture/) Jul 22, 2026 Once reserved exclusively for specialized clinical settings, HBOT is quickly becoming a cornerstone of modern wellness routines. By significantly increasing the amount of oxygen dissolved in the body’s tissues, this non-invasive modality offers deep, cellular support that aligns perfectly with a proactive approach to long-term vitality. [read more](https://wellcomemd.com/5-common-misconceptions-about-acupuncture/) --- ### [Healthcare Evaluation Quiz](https://wellcomemd.com/healthcare-evaluation-quiz/) **Published:** April 11, 2026 **Author:** MWSEO **Content:** ## How Well Is Your Current Healthcare Meeting Your Needs? Welcome to WellcomeMD’s Healthcare Evaluation Quiz! This short quiz will help you assess your current healthcare experience and determine whether WellcomeMD’s concierge medicine services may be a better fit for your needs. Take a few moments to reflect on your current healthcare experience and see if our personalized approach could improve your well-being.   ## Why the Pineapple? Long before King Charles II of England posed for an official portrait receiving a pineapple, the fruit was an established symbol of hospitality. Some indigenous peoples of the Americas had, for centuries, been placing the fruit outside their homes to indicate they were receiving guests. So, in the ages before container ships and hothouse gardens, any guest who was invited to a party where a whole pineapple was displayed knew that no expense was spared in guaranteeing their enjoyment. We hope you always feel welcome here and know that we will invest fully in your health. --- ### [Schedule a meeting](https://wellcomemd.com/schedule-a-meeting/) **Published:** April 13, 2026 **Author:** MWSEO **Content:** # **Book A Discovery Call Now** Thank you for contacting us! We’re here to answer all your questions. Please pick a time below to schedule a quick phone call with Kayla to discuss more details about membership benefits and fees with WellcomeMD. --- ### [Notice of Privacy Practices](https://wellcomemd.com/notice-of-privacy-practices/) **Published:** April 11, 2026 **Author:** MWSEO **Content:** # Notice of Privacy Practices THIS NOTICE DESCRIBES HOW MEDICAL INFORMATION ABOUT YOU MAY BE USED AND DISCLOSED AND HOW YOU CAN GET ACCESS TO THIS INFORMATION. PLEASE REVIEW IT CAREFULLY. **Purpose** WellcomeMD is committed to protecting the privacy of your personal health information. We create a record of the care and services you receive at WellcomeMD in order to provide you with quality care and to comply with certain legal requirements. This Notice of Privacy Practices (Notice) describes how we may use and disclose (share) your protected health information (PHI), including demographic information and related health care services, to carry out your treatment, to obtain payment for our services, to perform the daily health care operations of this practice, and for other purposes that are permitted or required by law. This Notice also describes your rights to access and control your medical information. We are required by law to maintain the privacy of your protected health information and to abide by the terms of this Notice. **Written Acknowledgement** You will be asked to sign a written statement acknowledging that you have received a copy of this Notice. This one-time acknowledgement serves to create a record that you were given a copy of the Notice. **Changes to this Notice** We may change the terms of this Notice at any time. The new Notice will be effective for all medical information that we maintain at that time. Upon your request, we will provide you with any revised Notice of Privacy Practices. To request a revised copy, you may call our office and request that a revised copy be sent to you in the mail, or you may ask for one at the time of your next appointment. The current version of the Notice of Privacy Practices will also be posted in our offices and on our Website at [https://wellcomemd.com](https://wellcomemd.com/). **How We May Use and Disclose Your Protected Health Information (PHI)** The following categories describe the different ways that WellcomeMD may use and disclose (share) your PHI and a few examples of what we mean. These examples are not meant to describe every circumstance, but to give you an idea of the types of uses and disclosures that may be made by our office. For your treatment: Your PHI may be used and disclosed by your physician, our office staff and others outside of our office that are involved in your care and treatment for the purpose of providing health care services to you. For example, a nurse or technician obtains treatment information about you and documents the information in your medical record, and the doctor has access to that information. In addition, your medical information may be provided to a physician to whom you have been referred or are otherwise seeing to ensure that the physician has the necessary information to diagnose or treat you. We may also share information with people outside of our practice that may provide medical care for you such as skilled nursing facilities and home health agencies. To obtain payment for our services: Your PHI may be used and disclosed by us to bill or collect payment for our services or to assist another health care provider (e.g., laboratory or anesthesiologist) to bill or collect for their services. For example, we may submit requests for payment to your health insurance company for the medical services that you receive. We may also contact your health care plan to receive approval prior to performing certain procedures to determine if the services will be paid under your health plan. For our health care operations: Your PHI may be used and disclosed by us to support the business activities of this practice, also called health care operations. These health care operation activities include, but are not limited to, training of new employees or medical students, quality assessment activities, employee review activities, and conducting or arranging for other business activities. For example, we may disclose your information to an auditor who reviews the accuracy and appropriateness of our insurance billing process. We may also use the medical information we have to determine where we can make improvements in the services and care we offer. For the health care operations of other health care providers: We may also use your PHI to assist another health care provider treating you with quality improvement or compliance activities. For example, we may disclose some of your medical information to a hospital where you had surgery to assist the hospital in its efforts to develop appropriate surgical guidelines. For appointment reminders: We may use or disclose your PHI to contact you to remind you of your appointment, by mail or by telephone. Our message will include the name of our practice or the name of our physician as well as the date and time for your appointment or a reminder that an appointment needs to be scheduled. To provide you with treatment alternatives: We may use or disclose your PHI to provide you with information about treatment alternatives or other health-related benefits and services that may improve your overall health or otherwise be of interest to you. To our business associates: Some services are provided through the use of contracted entities called “business associates.” Whenever an arrangement between our office and a business associate involves the use or disclosure of your protected health information, we will have a written agreement that contains terms that will protect the privacy and security of your information. For example, WellcomeMD may hire a billing company to submit claims to your health care insurer. Your medical information will be disclosed to this billing company, but a written agreement between our office and the billing company will prohibit the billing company from using or disclosing (sharing) your medical information in any way other than what we allow. To others involved in your health care: With your permission, we may disclose to a member of your family, a relative, a close friend or any other person you identify, any medical information that directly relates to that person’s involvement in your health care. If you are unable to agree or object to such a disclosure, we may disclose such information as necessary if we determine that it is in your best interest based on our professional judgment. For example, we may discuss post procedure instructions with the person who drove you to the facility unless you tell us specifically not to share the information. We may use or disclose your medical information to notify a family member or any other person that is responsible for your care of your location and general health condition. Finally, we may use or disclose your medical information to an authorized public or private entity to assist in (1) disaster relief efforts and (2) to coordinate uses and disclosures to family or other individuals involved in your health care. For fundraising activities: We may use or disclose your demographic information and the dates that you received treatment from us in order to contact you for fundraising activities supported by our office. If you do not want to receive these materials, please contact the Privacy Officer and request that fundraising materials not be sent to you. For Marketing and Sale of PHI: We may not use or disclose your PHI for marketing communications without your express, written authorization, except in the case of face-to-face communications or communications involving promotional gifts of nominal value. Additionally, we may not use or disclose your PHI for any purposes which require the sale of your information without your express, written authorization. As required by law: The use or disclosure of your PHI will be made in compliance with the law and will be limited to the relevant requirements of the law. For public health activities: We may disclose your PHI for public health activities and purposes to a public health authority that is permitted by law to collect or receive the information. The disclosure will be made for the purpose of controlling disease, injury or disability. We may also disclose your medical information, if directed by the public health authority, to any other government agency that is collaborating with the public health authority. For abuse and neglect: We may disclose your PHI to a public health authority that is authorized by law to receive reports of child or adult abuse or neglect. In addition, we may disclose your PHI if we believe that you have been a victim of abuse, neglect or domestic violence as may be required or permitted by Virginia and/or federal law. As required by the Food and Drug Administration: We may disclose your PHI to a person or company required by the Food and Drug Administration to report adverse events, product defects or problems, biologic product deviations, or to track products; to enable product recalls; to make repairs or replacements; or to conduct post marketing surveillance, as required. For communicable disease exposure: We may disclose your PHI, if authorized by law, to a person who may have been exposed to a communicable disease or may otherwise be at risk of contracting or spreading the disease or condition. For health oversight: We may disclose your PHI to a health oversight agency for activities authorized by law. Oversight agencies seeking this information include government agencies that oversee the health care system, government benefit programs (such as Medicare or Medicaid), other government regulatory programs and civil rights laws. To a Health Information Exchange: We may participate in health information exchanges for the purpose of securely exchanging your health information for your treatment, payment, or health care operations or other purposes permitted or required under HIPAA. Your information may be disclosed to health care providers, pharmacies, or insurance companies in this exchange, and information about you may be received by us through the exchange. To coroners, to funeral directors, and for organ donation: We may disclose your PHI to a coroner or medical examiner for identification purposes, determining cause of death or for the coroner or medical examiner to perform other duties authorized by law. We may also disclose information to a funeral director in order to permit the funeral director to carry out his/her duties. Your medical information may also be used and disclosed for cadaveric organ or tissue donation purposes. For medical research: We may disclose your medical information to researchers when their research has been approved by an institutional review board that has reviewed the research proposal and established protocols to ensure the privacy of your protected health information as required by federal and state law. For legal proceedings: We may disclose your PHI in the course of any judicial or administrative proceeding, in response to an order of a court or administrative tribunal (to the extent such disclosure is expressly authorized), and in certain conditions in response to a subpoena or other lawful request. For law enforcement: We may disclose your PHI, so long as all legal requirements are met, for law enforcement purposes. Examples of these law enforcement purposes include (1) information requests for identification and location purposes, (2) information pertaining to victims of a crime, (3) suspicion that death has occurred as a result of criminal conduct, (4) if a crime occurs on the premises of WellcomeMD, and (5) in a medical emergency where it is likely that a crime has occurred. Due to criminal activity: Consistent with applicable federal and state laws, we may disclose your PHI if we believe that the use or disclosure is necessary to prevent or lessen a serious and imminent threat to the health or safety of a person or the public. We may also disclose your PHI if it is necessary for law enforcement authorities to identify or apprehend an individual. For military activity and national security: When the appropriate conditions apply, we may use or disclose medical information of individuals who are Armed Forces personnel (1) for activities deemed necessary by appropriate military command authorities; (2) for the purpose of a determination by the Department of Veterans Affairs of your eligibility for benefits; or (3) to foreign military authority if you are a member of that foreign military service. We may also disclose your PHI to authorized federal officials for conducting national security and intelligence activities, including for the provision of protective services to the President or others legally authorized. To your employer: We may disclose your PHI concerning a work-related injury or illness to your employer if you are covered under your employer’s policy in order to conduct an evaluation relating to medical surveillance of the work place or to evaluate whether you have a work-related injury, in accordance with the law. For workers’ compensation: Your PHI may be disclosed by us as authorized to comply with workers’ compensation laws and other similar legally established programs. For correctional institutions: We may use or disclose your medical information if you are an inmate of a correctional facility and your physician created or received your medical information in the course of providing care to you. For required uses and disclosures: Under the law, we must make disclosures to you and, when required by the Secretary of the Department of Health and Human Services, to investigate or determine our compliance with the requirements of the Health Insurance Portability and Accountability Act and its regulations. All other uses and disclosures of PHI not recorded in this Notice will require a written authorization from you or your personal representative. You may revoke such authorization at any time, in writing, but it will not apply to any actions we have already taken. You have certain rights related to your protected health information. Following is a statement of your rights and a brief description of how you may exercise these rights. **You have the right to inspect and obtain a copy of your protected health information.** You may see and obtain a copy of your PHI that is contained in a designated record set for as long as we maintain the information. This may include your medical and billing records and any other records that we use for making decisions about you. Upon request, we will provide you a copy of records that were created and stored electronically in an electronic format. Under federal law, there are some exceptions to records which may be copied and the request may be denied. We may charge you a reasonable cost-based fee for a copy of your records. Please contact our Privacy Officer if you have questions about access to your medical records. **You have the right to request a restriction of your protected health information.** This means you may ask this practice not to use or disclose any part of your PHI for the purposes of treatment, payment or health care operations. You may also request that any part of your medical information not be disclosed to specific individuals. Your request must state the specific restriction requested and to whom you want the restriction to apply. If we agree to the requested restriction, we will honor the restriction request unless the information is needed to provide emergency treatment or unless we notify you that we are no longer able to honor your request. We are not required to agree to your request with one exception: We must accept a restriction request to restrict disclosure of information to a health plan if you pay out of pocket IN FULL for a service or product, unless a law prohibits this restriction. With this in mind, please discuss any restriction you wish to request with your physician. All restriction requests must be submitted in writing to our Privacy Officer and approved in advance. **You have the right to choose someone to act for you.** If you have given someone medical power of attorney or if someone is your legal guardian, that person can exercise your rights and make choices about your health information. **You have the right to request that we communicate confidential medical information to you in different ways or in different locations.** Reasonable requests will be accommodated, but we may condition this accommodation on the provision of additional information such as an alternative address or other methods of contact. Please make this request in writing to our Privacy Officer. **You may have the right to ask us to amend your medical information.**You may request an amendment of your medical information if you feel that the information is not correct for as long as we maintain the information. Please contact our Privacy Officer in writing with an explanation of the reason for the request. In certain cases, we may deny your request for an amendment. If we deny your request for amendment, you have the right to file a disagreement with us, and we will respond to you in writing. **You have the right to receive a list of people or organizations who have received your health information from us.** This list will not contain disclosures from paper medical records that we have made for purposes of treatment, payment, or health care operations as described in this Notice of Privacy Practices. It will not contain disclosures we may have made pursuant to your authorization (permission), made directly to you, to family members or friends involved in your care, for appointment notification purposes, and certain other disclosures excluded by law. You have the right to request a list of disclosures that occurred in the previous six years or a shorter timeframe. If your records are kept using electronic medical records, the list of disclosures will include those we have made through our electronic medical record for the purposes of treatment, payment and health care operations starting with all disclosures made after January 1st, 2009. The list will be limited to disclosures for a three-year period prior to the date of your request. The right to receive this list is subject to certain exceptions, restrictions and limitations. To request a list of disclosures, please contact our Privacy Officer. The first list you request in a 12-month period is free. For additional lists, we may charge a fee, as permitted by law. **You have the right to obtain a paper copy of this notice from us.** You have the right to obtain a paper copy of this notice from us, upon request. We will provide you a copy of this Notice the first day we treat you at our practice. In an emergency situation we will give you this Notice as soon as possible. If you would like a paper copy of this Notice or subsequent revisions, please request one from our Privacy Officer or request one when you are in our office. **You have the right to receive notification of any breach of your unsecured protected health information.** **Complaints** If you believe we have violated your privacy rights or you have a complaint about our privacy practices, you may file a complaint with us by notifying our Privacy Officer. We will not retaliate against you for filing a complaint. You may also complain to the United States Secretary of Health and Human Services if you believe your privacy rights have been violated. **Privacy Contact** If you have any questions about this Notice, please contact WellcomeMD at (804) 774-7099. Our Privacy Officer is available during normal business hours to discuss your privacy questions. This notice was published and became effective June 15, 2018 --- ### [Privacy Policy](https://wellcomemd.com/privacy-policy/) **Published:** February 14, 2026 **Author:** WellcomeMD **Content:** # Privacy Policy The purpose of this Privacy Policy is to set forth the practices WellcomeMD follows to respect the privacy of all visitors to this site. By using this website, you agree to the terms of WellcomeMD’s Privacy Policy. If you do not agree with all the terms, please do not use our website. WellcomeMD reserves the right to change, add, delete, or alter this Privacy Policy at any time. Your continued use of this website following the posting of any changes to the Privacy Policy will mean that you accept those changes. The information that we may gather from or about you can fall into two categories; Personally Identifiable Information (“PII”) and Aggregate Information. ## Personally Identifiable Information We may request and collect personally identifiable information that you voluntarily choose to disclose to us. Examples of personally identifiable information include your name, physical address, e-mail address, telephone number, or any other information that can be used to uniquely identify you. **WellcomeMD may collect and use Personally Identifiable Information in one or more of the following ways:** - To contact you by phone or other means regarding your account, including communication regarding any changes to our policies or account management procedures, information on new product updates, special offers on WellcomeMD services or programs that may interest you, and to process customer service functions - To e-mail you information about how to use WellcomeMD services and to inform you of new services, updates or special offers - To publish blog comments and enable forum participation - Make available to its parent, subsidiary and other related companies, trusted affiliates, independent contractors, and business partners who will use the information for the purposes outlined herein as necessary to provide the services and for the specific purposes for which the information was collected - At the request of law enforcement or governmental agencies or in response to subpoenas, court orders, or other legal process, to establish, protect or exercise WellcomeMD’s legal or other rights, to defend against a legal claim or as otherwise allowed by law - To protect the rights, property, or safety of WellcomeMD, its employees, patients, or any other person - To investigate or prevent a violation by User of any contractual or other relationship with WellcomeMD or where WellcomeMD has a good faith belief that access, preservation, or disclosure of such information is reasonably necessary to protect the rights, property, or safety of WellcomeMD, its users, or the public or the perpetration of any illegal or harmful activity - Make available to investors, advertisers, and potential partners in connection with or in contemplation of a sale of its assets or business or a merger, consolidation, or other reorganization of its business ## Aggregate Information We may request additional information about you that may or may not be traced specifically back to you. Examples of aggregate information include how many times our site is visited, geographic location, age, or gender. **WellcomeMD may collect and use Aggregate Information in one or more of the following ways:** - To enable us to generate data about the site traffic - To make improvements to the website and services - To collect demographic characteristics of our target market - Such as to customize user experience such as by showing you advertisements that are most relevant to your demographic characteristics, recommending products that may interest you, etc. - To share certain demographic and profile data with our agents, contractors, or affiliates ## Security We take precautions to protect your information. Personal information is stored in a secured manner and always sent via a secure internet channel. When you enter sensitive information, WellcomeMD uses secure socket layer technology (SSL) to encrypt the transmission of that information. However, no security measures are perfect or impenetrable, and WellcomeMD cannot guarantee that the information submitted to, maintained on, or transmitted from its systems will be completely secure. WellcomeMD is not responsible for the circumvention of any privacy settings or security measures contained on the site by any users or third parties. ## IP Addresses WellcomeMD maintains internal logs for Internal Protocol (IP) addresses. An IP address is a number that is automatically assigned to your computer each time you access the Internet. Your IP address does not contain PII. WellcomeMD collects IP addresses in order to conduct system administration, report aggregate information, conduct site analysis, and to detect improper use of the site. ## Third Party Disclosure We do not disclose information about you to nonaffiliated third parties, except as permitted by law. For example, we are permitted by law to share information about you to agents, contractors, or affiliates of ours, who help us operate the website, conduct our business, or help us complete a service you requested. All such partners are bound to keep your information confidential. In certain circumstances, we may share information about you if we believe in good faith, that state or federal law requires us to do so, such as to comply with an inquiry from law enforcement officials, when ordered by a court, or by other compulsory legal process. We may also share your information to investigate or prevent suspected illegal activities such as fraud. ## Links to other Websites Our website may contain links to non-WellcomeMD websites. Links to other websites are provided to you for information and convenience only, and does not constitute an endorsement or recommendation by WellcomeMD. The external sites are not under the control of WellcomeMD and we cannot guarantee the privacy or safety of information you provide to those sites. To ensure protection of your privacy, we encourage you to review the privacy policies of any websites you visit. ## Cookies We use “cookies” to collect information on how our website is used. Cookies are pieces of information that are transferred to your browser or local device for record keeping purposes. ## E-mails WellcomeMD uses e-mail forms to allow our customers to ask questions about our services or programs. While we make every attempt to protect the personal information that you share with us, it is important to note that an e-mail message is unsecured. Should you choose to send your information via e-mail, you do so at your own risk. We recommend that if your communication is extremely sensitive, you may want to send it by postal mail. If you choose to correspond to us via e-mail, we reserve the right to retain the content of your email messages as well as your e-mail address or other PII, and our responses. ## Personal Information Provided as Part of User Content If you include PII as part of any content that you provide to WellcomeMD via public postings to the site, including any bulletin boards, forum posts, etc., such information may be made available to any parties using the site. WellcomeMD does not edit or otherwise remove such information from content uploaded to any bulletin boards, forum posts, etc. before it is posted on the site. If you do not wish to have your personally identifiable information made available in this manner, you must remove any such information from the content before posting. Your contact information (which may include, without limitation, a username and email address) may be included with any content that you post via the site. WellcomeMD is not liable for any damages caused or incurred due to personally identifiable information made available in the foregoing manner. ## Forums We may provide online forums for users who visit our site. However, any postings will not be protected or confidential. ## Surveys We may, from time to time, survey visitors on our site. The information collected from these surveys is used in aggregate form to help us improve our site. ## Governing Law This policy and use of WellcomeMD’s site or services shall be governed by and construed in accordance with the laws of the State of Virginia. If any provision of this agreement shall be unlawful, void, or for any reason unenforceable, then that provision shall be deemed severable from the other provisions and shall not affect the validity of the other provisions. ## Questions or Comments If you have any questions or concerns about this Privacy Policy, the practices of this Website, or your interaction with this Website, please contact us at: WellcomeMD, LLC: 2500 Gaskins Road, Suite A, Richmond VA 23238 --- ## Events ### [Acupuncture for Food Allergies](https://wellcomemd.com/event/1466/) **Published:** May 13, 2026 **Author:** Siobhan barbour **Content:** [](https://wellcomemd.com/) --- ### [Protein Priority: The Secret to Living + Aging Strong](https://wellcomemd.com/event/protein-priority-the-secret-to-living-aging-strong/) **Published:** May 21, 2026 **Author:** Siobhan barbour **Content:** Jodi Sheakley-Wright, WellcomeMD’s board-certified health coach is returning with a fourth installment of her Healthy Eating series! Join us as she covers the importance of protein and strategies to help protect muscle and vitality as we age. **Protein Priority: The Secret to Living + Aging Strong Most adults are unintentionally under-eating one of the most important nutrients for healthy aging: protein.In this practical and eye-opening session, learn: • Why protein becomes MORE important as we age • How much protein you may actually need • Why current minimum guidelines may not be enough • How protein supports muscle, metabolism, energy, mobility, and independence • Simple, realistic ways to meet your needs each day Whether your goal is staying active, maintaining strength, supporting a healthy weight, or simply feeling your best, this talk will change the way you think about nutrition and aging. This will be an in-person event held at the Richmond WellcomeMD clinic at 2500 Gaskins Rd. Light refreshments will be served, please feel free to bring a guest. **Hurry, space is limited! To RSVP for this event, please fill out the form below:** --- ### [Hyperbaric Oxygen Therapy Open House](https://wellcomemd.com/event/hyperbaric-oxygen-therapy-open-house/) **Published:** June 24, 2026 **Author:** Siobhan barbour **Content:** Join us for an exclusive Open House event at our clinic to celebrate the arrival of our brand-new, medical-grade Hyperbaric Oxygen Therapy (HBOT) chamber! Whether you are looking to accelerate recovery, boost your cognitive clarity, or optimize your overall cellular health, this is the perfect opportunity to learn what HBOT can do for you. **What To Expect:** • Tour the Facility: Come see our state-of-the-art hard-shell HBOT chamber in person • Q&A Session: Meet our clinical team and ask any questions you have about the science and benefits • Refreshments: Enjoy delicious hors d’oeuvres and drinks while you mingle • Exclusive Giveaway: All attendees will have a chance to enter a raffle to win complimentary HBOT treatment packages! This will be an in-person event held at the Richmond WellcomeMD clinic at 2500 Gaskins Rd. Light refreshments will be served, please feel free to bring a guest. **Hurry, space is limited! To RSVP for this event, please fill out the form below:** --- ### [Spinal Hygiene & SoftWave Therapy](https://wellcomemd.com/event/1622/) **Published:** June 1, 2026 **Author:** Siobhan barbour **Excerpt:** Join us for a live event on Wednesday, September 16 as we partner with Dr. Kimberly McCutchen of ChiroVirgina. She will share the principles of spinal hygiene, how 3D movement analysis identifies compensation patterns and restrictions that may otherwise go unnoticed, and teach us about how SoftWave Therapy — a non-invasive, regenerative treatment — works at the cellular level to stimulate healing, reduce inflammation, and support tissue repair and recovery. **Content:** Your spine is the foundation of everything you do — and most people never give it a second thought until something goes wrong. Early awareness creates better movement longevity. Spinal hygiene is not a reaction to pain. It is an intentional, ongoing practice that supports how your body moves, adapts, and performs every single day. Join us for a live event on Wednesday, September 16 as we partner with Kimberly McCutchen, DC for an in-person workshop designed to help you understand how your body truly moves — and what you can do to protect it for the long term. You will explore the principles of spinal hygiene, discover how 3D movement analysis identifies compensation patterns and restrictions that may otherwise go unnoticed, and learn how SoftWave Therapy — a non-invasive, regenerative treatment — works at the cellular level to stimulate healing, reduce inflammation, and support tissue repair and recovery. Whether you are an active adult, a high-performing athlete, or simply someone who wants to move better and feel stronger, this workshop will give you the awareness and practical tools to begin your spinal hygiene journey with intention. ***TO RSVP for this event, please fill out the form below:*** --- ### [Breast Health: Better Detection, Better Outcomes](https://wellcomemd.com/event/breast-health-better-detection-better-outcomes/) **Published:** May 13, 2026 **Author:** Siobhan barbour **Content:** Join us for a live event on Thursday, June 18th as we partner with [Clifford Deal, M.D.](https://hcavirginiaphysicians.com/physicians/profile/Dr-Clifford-L-Deal-III-MD), [Ryan Gabriel M.D.](https://rarichmond.com/staff-members/ryan-t-gabriel-m-d/) & Kim Gardner MSN, RN, ACNP-BC from HCA Virginia Physicians. Together they are going to share important information with members about contrast enhanced mammography, when to get a breast MRI, risk factors for breast cancer, and how to interpret the new grading density system. ***TO RSVP for this event, please fill out the form below:*** --- ### [Pain Free Living](https://wellcomemd.com/event/pain-free-living/) **Published:** May 11, 2026 **Author:** MWSEO **Content:** [](https://wellcomemd.com/) --- ## Categories ### [Blog Article](https://wellcomemd.com/category/blog-article/) --- ### [News Article](https://wellcomemd.com/category/news-article/) --- ## Tags ### [concierge medicine](https://wellcomemd.com/tag/concierge-medicine/) --- ### [perspectives](https://wellcomemd.com/tag/perspectives/) --- ### [healthcare](https://wellcomemd.com/tag/healthcare/) --- ### [health](https://wellcomemd.com/tag/health/) --- ### [genes](https://wellcomemd.com/tag/genes/) --- ### [genetic testing](https://wellcomemd.com/tag/genetic-testing/) --- ### [genesight](https://wellcomemd.com/tag/genesight/) --- ### [fitness](https://wellcomemd.com/tag/fitness/) --- ### [nutrition](https://wellcomemd.com/tag/nutrition/) --- ### [lipid testing](https://wellcomemd.com/tag/lipid-testing/) --- ### [advanced lipid testing](https://wellcomemd.com/tag/advanced-lipid-testing/) --- ### [dr. 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