https://www.onehealthdpc.com/blog daily 0.75 2025-10-30 https://www.onehealthdpc.com/blog/openenrollmentdpc monthly 0.5 2025-10-30 https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1761859927125-VVC7I9UPPPE1GEIHGSQC/GettyImages-1169660432.jpg Blog - Open Enrollment Without the Overwhelm (NC Edition): A Friendly Guide for Families —And Where DPC Fits - North Carolina Specific Notes For 2025-26 Marketplace Open Enrollment (NC): Nov 1 – Jan 15 Pick a plan by Dec 15 and pay first premium → coverage typically starts Jan 1 NC enrolls through HealthCare.gov Free, unbiased help statewide: NC Navigator Consortium: 855-733-3711 | ncnavigator.org Rates & carriers: See ACA rate filings at the NC Department of Insurance 2026 requests show increases for several carriers; final approvals may differ https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1761859890325-CPS7B1T6NY2JH1R6JRHB/GettyImages-1077528666.jpg Blog - Open Enrollment Without the Overwhelm (NC Edition): A Friendly Guide for Families —And Where DPC Fits - How DPC smooths open enrollment—and the rest of the year Fewer surprises with fast access Same- or next-day visits Easy secure messaging Often prevents costly urgent care/ER trips Navigation support Formularies and medication options Imaging choices (cash vs. insurance pricing) Smart referrals to trusted specialists Prevention & chronic care that stays on track Proactive follow-ups Longer, unrushed visits A care plan that actually fits your life https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1761860233293-9SB9RT75K0LZDBQU4LFH/GettyImages-174752740.jpg Blog - Open Enrollment Without the Overwhelm (NC Edition): A Friendly Guide for Families —And Where DPC Fits - 60-Second Direct Primary Care Refresher DPC is not insurance—it’s a simple membership for high-access primary care. Longer visits Easy messaging Same- or next-day help for acute issues Care from a team that knows you DPC doesn’t cover: hospitalizations, surgeries, specialists, imaging, or expensive medications. You still need an insurance “safety net” (or another risk arrangement) for big costs. Popular pairings: Marketplace plan + DPC → lower monthly premium + everyday care via DPC HSA-qualified HDHP + DPC → keep pre-tax savings while using DPC for routine care 2026 HSA & HDHP figures (starting Jan 1, 2026): HSA contribution limits: $4,400 (self-only) | $8,750 (family) HDHP minimum deductibles: $1,700 (self-only) | $3,400 (family) Out-of-pocket maximums: $8,500 (self-only) | $17,000 (family) New federal guidance (effective 2026): Being in a DPC does not disqualify HSA eligibility. You can use HSA funds tax-free to pay ongoing DPC fees. (Confirm specifics with your HSA custodian/plan.) For employers: DPC can improve access, reduce avoidable urgent care/ER visits, and boost employee satisfaction. Pair with a solid group plan and pharmacy strategy for major expenses. **Bottom line: DPC is the access, insurance is the safety net—and with the 2026 HSA updates, the DPC + HDHP combo is even easier to use and save with. hsabank.com+5IRS+5psca.org+5 https://www.onehealthdpc.com/blog/mskperimenopause monthly 0.5 2025-10-22 https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1753986555294-QMAH2I8ZOIL4TC1EZVV8/GettyImages-1503298950.jpg Blog - Aching, Stiff, and Tired? Understanding Musculoskeletal Symptoms in Perimenopause - Lifestyle Medicine - Where the real magic happens! Supplements help, but your daily choices—what you eat, how you move, how you sleep—make a powerful impact on your joints and muscles. Think of these as your daily dose of natural medicine. Let’s talk food first: Prioritize anti-inflammatory foods: leafy greens, berries, fatty fish, olive oil, nuts, seeds. Cut back on sugar, alcohol, and processed foods—they can trigger inflammation and make pain worse. Eat more protein (about 1.2–1.5 g/kg/day): your muscles and bones will thank you. And drink more water—joints need fluid just like plants need sunshine. Then there’s movement: Strength training (2–3x/week) helps protect bones, build muscle, and reduce joint strain. Try low-impact cardio like walking, cycling, or swimming—gentle but effective. Don’t skip mobility work: yoga, stretching, foam rolling—it helps keep stiffness away. Add a weighted vest or resistance bands if you want to step things up without hurting your joints. Not feeling up to long workouts? That’s okay. Short, consistent sessions (20–30 min) a few times a week work wonders. And yes, sleep counts too: Aim for 7–9 hours a night. Your body does most of its repair work while you sleep. Create a calming wind-down routine, avoid screens before bed, and consider magnesium at night to help your muscles relax. If hot flashes, night sweats, or sleep apnea are messing with your rest, talk to your doctor—better sleep means less pain. The bottom line? Perimenopause doesn’t have to mean living with constant aches and pains. With the right support—from nutrition to movement to supplements—you can feel strong, steady, and more like yourself again. https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1753986738583-Z3PXOMTA75ZIGY9AXE9G/GettyImages-1198615395.jpg Blog - Aching, Stiff, and Tired? Understanding Musculoskeletal Symptoms in Perimenopause - So, What’s Happening Under the Surface? Estrogen supports joint lubrication, collagen integrity, and muscle mass. As levels decline, joints become stiffer, ligaments lose elasticity, and muscles recover slower. Inflammation increases as estrogen declines. Sleep becomes disrupted, reducing growth hormone release, which is key for muscle repair and pain modulation. Mood and pain perception change, due in part to estrogen’s role in serotonin and endorphin activity. https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1753985977475-Z5XYMNFN1AWGXNRKCZF6/GettyImages-1452372538.jpg Blog - Aching, Stiff, and Tired? Understanding Musculoskeletal Symptoms in Perimenopause - Do I need blood work to diagnose the joint pain in perimenopause? Before attributing joint pain or stiffness to perimenopause, it’s important to rule out other joint conditions such as osteoarthritis, inflammatory arthritis, or autoimmune-related arthritis. A proper evaluation often begins with targeted lab work. So, What Labs Should You Get Done? While lab tests cannot diagnose perimenopause itself, they can help identify or rule out other underlying causes and guide treatment decisions. I often recommend the following: Basic Lab Panel: CBC, CMP – to check for anemia, liver, and kidney function TSH, Free T3, Free T4 – to screen for thyroid dysfunction Vitamin D (25-OH) – deficiency can contribute to muscle and joint pain CRP or ESR – markers of inflammation Ferritin – low levels can worsen fatigue and achiness Hormonal Testing: Estradiol, Progesterone, FSH, LH – to provide insight into hormone patterns during the transition Testosterone & DHEA-S – low levels can affect muscle strength, recovery, and libido Lab testing will not confirm perimenopause, but it plays a key role in creating a complete picture of your symptoms and overall health. https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1753987387796-P6GM3L3OI19OMD003I7G/GettyImages-1051138962.jpg Blog - Aching, Stiff, and Tired? Understanding Musculoskeletal Symptoms in Perimenopause - The BIG question , When Does Perimenopause Start? Perimenopause typically begins between ages 35–45, though subtle hormonal shifts can start earlier. The average age of menopause (12 months without a period) is 51, but the transition can last 7–10 years. During this time, estrogen and progesterone fluctuate unpredictably, affecting not only your menstrual cycle, but muscle, joint, and connective tissue health. https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1753986630573-RIEEAFXVQFN0CEH41Z2Y/GettyImages-1385052504.jpg Blog - Aching, Stiff, and Tired? Understanding Musculoskeletal Symptoms in Perimenopause - What can you do for the pain? The good news is: there are practical, evidence-based ways to support your muscles and joints during perimenopause. It’s not about pushing through the pain—it’s about giving your body what it actually needs. Let’s start with supplements that can help support joint health, reduce inflammation, and ease muscle tension. Smart Supplements for Midlife Joint and Muscle Support: Vitamin D3 (2000–5000 IU/day if low): Vital for muscle function and bone health, especially if you're deficient (which many of us are). Magnesium Glycinate (200–400 mg/day): Helps with muscle relaxation, cramping, and even sleep. Omega-3 Fatty Acids (EPA/DHA – around 2g/day): Powerful anti-inflammatory support from fish oil or algae-based sources. Turmeric/Curcumin: A natural inflammation fighter—just make sure you use a form your body can absorb well. Collagen Peptides: Feed your joints, tendons, and connective tissue what they need to stay strong and resilient. Creatine Monohydrate (3–5g/day): Supports muscle strength, energy, and recovery—even in midlife women. As always, talk to your doctor before adding supplements. It’s about building a plan that works with your body, not guessing your way through the supplement aisle. https://www.onehealthdpc.com/blog/hormones monthly 0.5 2025-07-31 https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1745783398818-ZGCUF92T76L4S6J5L09I/GettyImages-512201834.jpg Blog - Mood Swings, Brain Fog, Fatigue? Let’s Talk Hormonal Health - Lifestyle Is Medicine—And It Starts with a Plan The good news? There’s a lot you can do to support your hormones naturally —even before reaching for medications. We believe the best outcomes happen when you don’t just receive lab results—but, you get a step-by-step roadmap to apply them. Lifestyle changes can seem overwhelming when you don’t know where to begin, but having a structured plan reduces stress and boosts your confidence. https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1745783277647-1MVKWSVTNAPFNP9LD92X/GettyImages-1490413631.jpg Blog - Mood Swings, Brain Fog, Fatigue? Let’s Talk Hormonal Health - When “Normal” Labs Don’t Tell the Full Story Hormones influence the brain’s chemistry directly—impacting neurotransmitters like serotonin, dopamine, and GABA, which regulate mood, focus, and stress response. So, when your hormones are out of sync, it doesn’t just affect your cycle—it can impact your mind, energy, and emotions too. https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1745783379196-8TR7GIHO49KQNC277RSB/GettyImages-1452372538.jpg Blog - Mood Swings, Brain Fog, Fatigue? Let’s Talk Hormonal Health - Thyroid Panel TSH (Thyroid Stimulating Hormone): Main screening tool for thyroid function. Free T3 & Free T4: Active thyroid hormones—vital for energy, mood, metabolism, and temperature regulation. Thyroid Antibodies (TPO, TGAb): Can detect autoimmune thyroid disorders like Hashimoto’s. https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1745783322405-MTF1JXJXY9L1OONQPWIU/GettyImages-2160200235.jpg Blog - Mood Swings, Brain Fog, Fatigue? Let’s Talk Hormonal Health - What Else Impacts Hormone Balance? Hormones don’t operate in isolation. Their balance can be disrupted by: Chronic stress (raises cortisol and depletes sex hormones) Poor sleep (alters hormone regulation) Nutrient deficiencies (like low vitamin D, magnesium, or B12) Overtraining or undereating Underlying conditions (such as PCOS, thyroid disorders, or insulin resistance) https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1745783347979-57GEVQM690HVZN7MMC56/GettyImages-2197721381.jpg Blog - Mood Swings, Brain Fog, Fatigue? Let’s Talk Hormonal Health - What Labs Are Typically Included in a Hormonal Evaluation—and Why They Matter First off, laboratory testing is NOT always needed during hormonal evaluations as most of the time we develop a treatment plan based on symptoms however sometimes when you're not feeling like yourself, a standard lab panel often misses the nuances of hormonal shifts. That's why we go deeper. Here are some of the key labs that can be performed during a hormone evaluation, and what they can reveal: https://www.onehealthdpc.com/blog/hearthealth monthly 0.5 2025-02-08 https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1739015713626-P2EUFAOSILQ6XPSF0D2Y/GettyImages-1332980596.jpg Blog - Beyond The Basics: Know Your Heart Risk - Diet and Nutrition for Optimal Heart Health Diet is one of the most powerful tools in improving cholesterol levels and reducing cardiovascular risk. Consider incorporating these evidence-based dietary strategies: 1. Adopt a Mediterranean or Portfolio Diet Mediterranean Diet – Rich in healthy fats (olive oil, nuts, fish), whole grains, fruits, vegetables, and lean proteins. This diet has been extensively studied for its cardiovascular benefits. Portfolio Diet – Includes cholesterol-lowering foods like soluble fiber (oats, beans, lentils), plant sterols, soy protein, and nuts. 2. Increase Soluble Fiber Intake Soluble fiber binds to cholesterol in the gut, preventing its absorption. Excellent sources include: Oatmeal, barley, flaxseeds Beans, lentils, chickpeas Apples, oranges, carrots 3. Choose Healthy Fats Increase intake of monounsaturated fats (avocados, olive oil, nuts) Consume more omega-3 fatty acids (fatty fish like salmon, flaxseeds, walnuts) Avoid trans fats and excess saturated fats found in fried foods, processed snacks, and fatty cuts of red meat. 4. Limit Sugar and Processed Foods Diets high in refined carbohydrates and sugars can increase triglycerides and lead to insulin resistance. Opt for whole, minimally processed foods whenever possible. https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1739015657339-WX3JG9NOA53864P7AMFZ/GettyImages-1145183163.jpg Blog - Beyond The Basics: Know Your Heart Risk Heart disease remains the leading cause of death worldwide, affecting millions of individuals each year. Despite the widespread awareness of cholesterol’s role in cardiovascular health, many people remain unaware of the more nuanced factors that contribute to their heart disease risk. While traditional cholesterol tests provide some insight, they do not tell the full story. The truth is that heart disease risk is influenced not only by cholesterol levels but also by genetics, lifestyle habits, diet, and inflammation. If you have a family history of heart disease, metabolic syndrome, or conditions like diabetes and high blood pressure, you may be at an even greater risk—regardless of your cholesterol numbers. Moreover, our modern lifestyle, characterized by high-stress levels, poor diet, sedentary habits, and inadequate sleep, further exacerbates cardiovascular risk. Genetic predisposition also plays a significant role, making early screening and a comprehensive approach to prevention critical. Let’s explore why you should go beyond the basic cholesterol panel, what additional tests are available, how frequently they should be done, and the evidence-based lifestyle and dietary interventions that can help protect your heart. https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1739015791453-KUPQFWOLDLK00VBHMURS/GettyImages-1141393089.jpg Blog - Beyond The Basics: Know Your Heart Risk - Lifestyle Modifications for Long-Term Heart Health Diet alone is not enough—lifestyle changes play a key role in heart health and longevity. 1. Exercise Regularly Aim for 150 minutes per week of moderate-intensity exercise or 75 minutes of vigorous activity. Include resistance training to improve metabolic health and increase HDL levels. 2. Prioritize Sleep Poor sleep is linked to increased inflammation, higher LDL, and insulin resistance. Aim for 7-9 hours of quality sleep per night. 3. Manage Stress Effectively Chronic stress contributes to inflammation and poor heart health. Incorporate: Mindfulness meditation Deep breathing exercises Regular physical activity https://www.onehealthdpc.com/blog/metabolicsyndrome monthly 0.5 2025-02-07 https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1736794519160-TFQ4XWW4SR9V0PSX6LGA/GettyImages-1796947698.jpg Blog - What Is Metabolic Syndrome, and Why Should You Care? - Metabolic syndrome can significantly increase your risk of: Heart Disease High blood pressure, cholesterol imbalances, and obesity strain your heart and blood vessels. Type 2 Diabetes Insulin resistance and high blood sugar are precursors to diabetes. Stroke High blood pressure and abnormal cholesterol levels can lead to narrowed or blocked arteries. Other Complications Metabolic syndrome is linked to non-alcoholic fatty liver disease, sleep apnea, and chronic inflammation. The good news? Early detection and intervention can dramatically reduce these risks. https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1736794035931-1ARCEMA9TNRU2Z9TKMJP/GettyImages-939262372.jpg Blog - What Is Metabolic Syndrome, and Why Should You Care? - Metabolic Syndrome: What It Is and Why It Matters. Metabolic syndrome is a group of health conditions that together increase your risk of serious issues like heart disease, type 2 diabetes, and stroke. It’s not a single disease but rather a combination of factors that amplify the risk of chronic illness when they occur together. Understanding the components of metabolic syndrome and knowing how to evaluate your risk are essential steps to preventing long-term complications. Let’s break it down. https://www.onehealthdpc.com/blog/r11jtkehoajau5e9qwj1z5x3jq9kkk monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1732626210316-LDSD9J1OBWCX0SQ7FXYX/GettyImages-1272043550.jpg Blog - Vitamin D Myths and Facts: What Everyone Should Know About This Essential Nutrient - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1732627173900-LU5DFUZRDR7JVF2BVRZJ/GettyImages-976103260.jpg Blog - Vitamin D Myths and Facts: What Everyone Should Know About This Essential Nutrient - Symptoms of Low Vitamin D: Signs of deficiency can be subtle but often include: Fatigue and general tiredness Muscle weakness or cramps Bone pain or frequent fractures Mood changes, including depression or irritability Frequent infections or illnesses If you’re experiencing any of these symptoms, it’s worth discussing vitamin D testing with your healthcare provider. https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1732627069529-PZKCFORSKPWDH1I9HRRP/GettyImages-1128708088.jpg Blog - Vitamin D Myths and Facts: What Everyone Should Know About This Essential Nutrient - Benefits of Vitamin D: Vitamin D plays a wide range of roles in the body, including: Bone Health: It helps your body absorb calcium and phosphorus, crucial for maintaining strong bones and preventing osteoporosis. Immune Support: Vitamin D enhances the immune response and may reduce the risk of infections, including respiratory illnesses. Mood Regulation: Low levels have been linked to seasonal affective disorder (SAD) and depression. Muscle Function: It supports muscle strength and coordination, reducing the risk of falls in older adults. Chronic Disease Prevention: Research suggests that adequate levels may reduce the risk of certain cancers, heart disease, and diabetes. https://www.onehealthdpc.com/blog/essential-blood-tests-you-should-get-annually-and-why-they-matter monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1732622189529-MAX61BHUHXMXYAITRP9D/GettyImages-693819924.jpg Blog - Essential Blood Tests You Should Get Annually (and Why They Matter) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.onehealthdpc.com/blog/muscle-loss-on-weight-loss-medications-what-you-need-to-know-and-how-to-prevent-it monthly 0.5 2024-11-25 https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/a8b7a9ef-32d8-4937-99c5-1ba8661ed917/GettyImages-1804348342.jpg Blog - Muscle Loss on Weight Loss Medications: What You Need to Know and How to Prevent It - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.onehealthdpc.com/blog/happy-anniversary-to-us monthly 0.5 2022-11-26 https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/303f1bae-6393-475f-8ec8-6fd59ed99cd2/313931547_490334466445702_5233337214449551863_n.jpg Blog - Happy Anniversary to Us! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.onehealthdpc.com/blog/best-of-asheville-in-primary-care-award monthly 0.5 2022-11-26 https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/570392f7-b618-4476-86b4-0c4cf19abbb4/314945685_515212750621997_2196256268343045815_n.jpg Blog - Best of Asheville in Primary Care 2022 Award Winner - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.onehealthdpc.com/blog/healthcare-options-for-businesses monthly 0.5 2022-11-26 https://www.onehealthdpc.com/blog/vitamins-for-menopause monthly 0.5 2022-04-13 https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1647982016857-34DTLZUKNOITN6YKFY7S/GettyImages-1308419138.jpg Blog - Vitamins for Menopause There are many changes that happen midlife and the hormonal changes of perimenopause, menopause and post-menopause can be overwhelming and challenging to manage. A few of the symptoms that we try to manage is fatigue, bloating, poor sleep, hot flashes and decreasing inflammation. Here are a few vitamins/supplements that are beneficial to help manage symptoms. https://www.onehealthdpc.com/blog/unexplained-weight-gaininsulin-resistance monthly 0.5 2022-04-05 https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1648050553258-PIXONOG7OKUDAFHJ9DAO/GettyImages-1270916677.jpg Blog - Unexplained Weight Gain….Insulin Resistance - One of the most common cause of unexplained weight gain.....Insulin Resistance. The WHAT, WHY and HOW of Insulin Resistance. https://www.onehealthdpc.com/blog/hair-loss-treatments-that-work monthly 0.5 2022-03-23 https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/1647978248185-Y1CTFSYPIX73X4IS93TA/GettyImages-1256669510.jpg Blog - Hair Loss: Treatments That Work No one wants this unfortunately,....Up to 85% of men and 50% of women will experience hair loss. First, it is important to get an evaluation with your physician before starting any treatment. Not all hair loss is the same. Different types of hair loss respond to different treatments. There are certain conditions that can affect hair loss therefore make sure to discuss with your doctor on what laboratory studies you may need as well as an in office hair test and in some cases a biopsy. https://www.onehealthdpc.com/blog/high-blood-pressure monthly 0.5 2022-02-15 https://www.onehealthdpc.com/blog/make-prevention-a-priority-cervical-cancer monthly 0.5 2022-01-23 https://images.squarespace-cdn.com/content/v1/619a85abe3c2f0613c97c5bb/c217b347-75bc-48b8-bc1a-5b63911ee8ed/image.jfif Blog - Make Prevention a Priority: Cervical Cancer - Microscopic View Squamous epithelial cells Cytology. 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