Last time we talked about summer exercise benefits and we touched on this but I want to focus this morning on tips for exercising safely in the summer especially when the heat is extremely challenging.

Stay Hydrated:

Drink plenty of water before, during, and after exercise. Consider drinks with electrolytes if you're exercising for prolonged periods. Better yet, include plenty of electrolyte containing foods such as apples oranges et cetera in your diet.

Wear Appropriate Clothing:

Light, breathable, and moisture-wicking fabrics help us stay more comfortable throughout the day. Also, not a bad idea to keep an extra change in the car or even office to make daytime exercise easier and more comfortable. A wide brim hat and wrap around Polaroid sunglasses can not only protect our eyes better against sun exposure but add visual depth and colors especially when we are on or near water.

Sunscreen:

Apply a broad-spectrum sunscreen with an SPF of at least 30. We urge you to consider and use regularly non-nano mineral based natural sunscreen to avoid the potential toxicity of sunscreens. Reapply every two hours, or more often if sweating heavily or swimming.

Being a patient in my direct primary care (DPC) practice is a markedly different experience compared to traditional healthcare settings. In my practice, patients enjoy personalized care. In My practice, you are always seen by myself, a Board Certified Family Medicine Physician, not a nurse practitioner or PA. I have far fewer patients than the typical corporate based practice, allowing me to spend more time with each of my patients. This means appointments are longer, allowing for in-depth discussions about your health concerns.

This allows me to offer greater access to care. This includes same-day or next business day appointments, as well as the ability to reach me via phone, text, or email for urgent concerns. I offer virtual visits, allowing you to consult with me remotely. We operate on a membership model. This simplifies the administrative process and eliminates the need to navigate extensive paperwork or copayments for basic care. My patients know exactly how much they're paying each month for membership, and what optional services are available, there are no surprises when it comes to additional costs for visits or procedures within the practice.

As a Lifestyle Medicine Physician, I prioritize preventive care and wellness. With more time to spend with me, I emphasize lifestyle changes, health education, and proactive screenings to prevent health issues before they arise... To learn more and to contact us go to https://www.drjohnhayesjr.com/what-is-it-like-to-be-a-patient-in-my-direct-primary-care-practice

We’ve all faced times when illness or injury makes regular exercise difficult. The real challenge comes when we struggle to get back on track, letting healthy habits slip for weeks or even months. This can lead to weight gain, increased blood sugar levels, and other health concerns—creating a cycle that’s tough to break.

But just like Spring brings renewal, so can our approach to movement and self-care. Even during recovery, small daily actions can make a big difference. Hospitals emphasize early physical therapy for a reason—gentle movement, rehab, and gradual increases in activity help restore strength and prevent setbacks.

Spring is a time of growth and fresh starts, and the same applies to our bodies. Even if a full workout isn’t possible, simple activities like stretching, short assisted walks, or light resistance exercises can gradually rebuild strength. These small movements, repeated throughout the day, add up over time.

Just as we declutter our homes in Spring, we can tidy up our nutrition too. Tracking carbohydrates and calories, with guidance from professionals, helps maintain energy levels and supports recovery. When movement is limited, mindful eating becomes even more crucial... Read much more and contact us at https://www.drjohnhayesjr.com/but-doctor-i-can-t-exercise

Omega-3 fatty acids have been studied extensively for their potential health benefits, including their effects on reducing inflammation and pain. Clinically, our experience suggests adequate Omega 3 consumption helps reduce many forms of pain and help foster neurologic health. This is most especially true while patients convert to more plant based diet and using complementary pain management tools such as laser and infrared. Research suggests that omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in fatty fish like salmon, mackerel, and sardines, some nuts especially walnuts, chia seeds, edamame and other healthy plants have anti-inflammatory properties that can help alleviate various types of pain. And it's a myth that you have to eat a lot of fish for adequate dietary Omega 3's. Some studies now show that functional levels of essential fatty acids may be far better in those on a plant based diet.* Some studies have indicated that the level of inflammation reduced can be equal to or greater than some prescription medications. *This is the reason we recommend you working with a licensed Physician on the most appropriate type of Omega 3 product and dosing for you.

Studies have shown that omega-3 supplementation may be beneficial for conditions associated with inflammation and pain, such as rheumatoid arthritis, osteoarthritis, and menstrual pain. However, the evidence is not entirely consistent, and results may vary depending on the specific condition and individual factors... Learn much more and contact us HERE: https://www.drjohnhayesjr.com/do-omega-3-fatty-acids-help-reduce-pain

Laser therapy, also known as low-level laser therapy (LLLT) or photobiomodulation (PBM), is a non-invasive medical treatment that uses low-level lasers or light-emitting diodes (LEDs) to stimulate cellular function and promote tissue regeneration. It has been studied and applied in many medical fields, including wound healing, neuromusculoskeletal conditions, and dermatology. Here are some key points related to laser therapy in tissue regeneration most especially how it helps our bodies heal.

From a scientific perspective here exactly is what's happening. When properly applied laser therapy appears to greatly enhance mitochondrial (cellular activity), increase adenosine triphosphate (ATP) (cell energy production), and modulate various cellular signaling pathways to the rest of the body. This means Laser is acting at our biologic foundations!

Laser therapy has been shown to have powerful anti-inflammatory effects and this is why we use it so frequently in our medical practice in both new and old illnesses and injuries. It helps reduce pain and inflammation in conditions like osteoarthritis and rheumatoid arthritis.

Laser therapy is used because it promotes wound healing in both acute and chronic wounds. It may accelerate the formation of granulation tissue which improves the overall healing process. Studies suggest that laser therapy can enhance the proliferation of fibroblasts, which are crucial for the synthesis of collagen, an essential component of the extracellular matrix in tissues...

Learn much more and contact us at https://www.drjohnhayesjr.com/laser-therapy-in-tissue-regeneration

In our fast-paced lives, maintaining energy throughout the day can be challenging. But what if you could make simple changes to your daily routine that significantly boost your energy and productivity? Here are the highest energy daily habits for adults that can transform your day.

Quality sleep is essential for staying energized. Aim for 7-9 hours each night to allow your body to recover and recharge. Try to maintain a regular sleep schedule, and limit screen time before bed to improve sleep quality.

Dehydration is one of the most common causes of fatigue. Start your morning with a glass of water and continue to drink throughout the day. Staying hydrated keeps your body functioning properly and supports digestion and circulation.

What you eat fuels your energy levels. Include a variety of whole foods like fruits, vegetables, lean proteins, and whole grains in your diet. These foods provide lasting energy without the crashes that sugary or processed snacks can cause...

Read much more and contact us HERE: https://www.drjohnhayesjr.com/highest-energy-daily-habits-for-adults

There's no better time to reflect on our health habits and take actionable steps toward a healthier, more balanced lifestyle. In a world dominated by social media's often overwhelming advice, it’s easy to overcomplicate what should be straightforward. Let’s simplify. This post is a great one to bookmark, print, or stick on your fridge for daily inspiration. If you're in healthcare, feel free to share it with your patients to help them start the year on a strong note.

• Balance Your Diet: Aim for meals rich in fruits, vegetables, lean proteins, whole grains, and healthy fats.

• Portion Control: Stay mindful of serving sizes to avoid overeating.

• Hydration: Drink plenty of water throughout the day to stay energized and focused.

Looking to dive deeper into nutrition? Start your year right by checking out our Living Your Best Life guideline HERE.

• Make Exercise Routine: Incorporate cardio, strength, and flexibility exercises into your week.

• Consistency is Key: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity weekly.

• Track Progress, But Stay Flexible: Use tools like fitness watches to monitor activity—but don’t stress over every step. Switch up your workouts to avoid boredom or injury.

• Stick to a Schedule: Consistent sleep and wake times help regulate your body’s internal clock, even for shift workers.

• Create a Sleep Sanctuary: Keep your bedroom dark, quiet, and screen-free.

• Screen Time Limits: Power down phones and computers at least two hours before bed for better rest...

Learn so much more at https://www.drjohnhayesjr.com/improving-our-personal-health-habits

CGM's, also known as Continuous Glucose Monitor's are a game changer when it comes to managing both pre-diabetes also known as Metabolic Syndrome as well as diabetes. In this episode which supplements last week's I discuss some of the most valuable ways to use these and how you can get them. To learn more or contact us, log on to our site at https://drjohnhayesjr.com/diabetes