You’re Not Alone: Making Mental Health Care Easier to Access

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“Have you ever felt like asking for help would only make things worse?”

You’re not the only one. But you don’t have to stay stuck there.

At Aunt Martha’s, we believe that finding mental health care near you should be as easy—and as normal—as getting a checkup. Whether you’re dealing with stress, anxiety, depression, or just feeling overwhelmed, you deserve care that meets you where you are. That’s what we’re here for.

Why Mental Health Still Feels So Hard to Talk About

Despite growing awareness, millions of people still delay care because of stigma, fear, or not knowing where to turn. Young people, parents, caregivers – many are suffering in silence.

And the problem isn’t just emotional. Untreated mental health conditions can affect physical health, relationships, job stability, and even long-term outcomes. That’s why mental wellness is a core part of whole-person care – not an afterthought.

Learn more from trusted sources like samhsa.gov/mental-health.

Support Shouldn’t Be Hard to Find

If you’ve ever searched online for mental health care near me, you’ve probably been overwhelmed by directories and dead ends. Aunt Martha’s simplifies access to care by offering behavioral health and primary care under one roof – because real life rarely separates the two.

Whether someone comes in for a physical, a school checkup, or chronic pain, we’re often the first to recognize when something deeper is going on. That’s the benefit of having care teams who work together, who know the patient, and who see the full picture.

And it’s not new to us – we’ve been practicing this kind of integrated care for more than 20 years. We offer:

  • Behavioral health support for children, teens, and adults
  • Therapy options in-person and via telehealth
  • Services for people with trauma histories, chronic stress, or major life changes
  • Seamless care planning between providers
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Who Do We Help? Anyone Who Needs It.

You don’t need a diagnosis to get support. You just need to know that you matter.

People come to us for:

  • Stress-related to parenting, caregiving, or school
  • Anxiety, burnout, or panic attacks
  • Depression, grief, or unresolved trauma
  • Help managing emotions, conflict, or unhealthy habits

Mental health challenges don’t make you weak – they make you human. And at Aunt Martha’s, we meet people with care that’s rooted in dignity and possibility.

🧠 Need help now? Call (877) 692-8686 to make an appointment. You don’t need a referral. You just need to start.

What to Expect When You Reach Out

Reaching out for mental health care can feel like a big step – but it doesn’t have to be scary. When you call or visit Aunt Martha’s, here’s what happens next:

  • You’ll talk with someone trained to listen and guide you
  • We’ll ask about your needs – not your insurance card
  • You’ll never be judged for what you’re going through
  • We’ll work with you to make a care plan that feels manageable and respectful

And no – getting help doesn’t always mean medication. For many, talking is where healing begins.

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If You’re Tired of Searching for “Mental Health Care Near Me”…

You’re not alone – and you’re not out of options. At Aunt Martha’s, we’re building systems that put care within reach. Because we believe your mental health matters, no matter your age, background, or story.

Call (877) 692-8686 or visit your Patient Portal to schedule an appointment.

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“When was the last time a provider asked what really matters to you—not just what’s on the chart? At Aunt Martha’s, we deliver compassionate, confidential women’s health care near you, designed to support your life – not just your labs.”

At Aunt Martha’s, we’ve heard the stories: rushed visits, one-size-fits-all advice, judgment that shuts conversations down before they start. It doesn’t have to be that way.

During National Women’s Health Week, we’re celebrating a different kind of care – one that sees women as whole people, not just patients. Whether you’re managing your first Pap smear, postpartum depression, birth control questions, or chronic stress, you deserve care that actually works for your life.

We don’t just believe in women’s health. We design for it. We invest in it. We listen.

Start with Prevention: Women’s Health Services That Keep You Well

Routine checkups are the foundation of long-term health. Preventive screenings like Pap smears, mammograms, and STI testing are essential – and often covered at no cost. At Aunt Martha’s, our providers will help you understand what screenings are recommended based on your age and personal health history.

For a helpful overview of recommended screenings by age, visit womenshealth.gov.

Not sure where to start? We’ll walk you through it.

Reproductive Care That Respects Your Choices

Aunt Martha’s has been a trusted provider of family planning services since 1976. Through the federal Title X program, we offer confidential reproductive health care for teens and adults. That includes birth control counseling, emergency contraception, STI testing and treatment, and more – all with or without insurance.

You deserve access to accurate information and judgment-free care. We’re here to help you make informed choices about your body and your future.

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Mental Wellness Is a Core Part of Women’s Health

Mental wellness is a vital part of women’s health – especially during pregnancy and postpartum. One in five women experiences a mood or anxiety disorder during or after pregnancy. If you’re struggling, you’re not alone – and asking for help is a sign of strength.

Our behavioral health providers offer support for everything from everyday stress to serious emotional challenges. Integrated care means we can connect you to the services you need, all in one place.

Accessible Women’s Health Care That Fits Your Life

Your health care should fit your life. That’s why Aunt Martha’s offers flexible appointment options, including telehealth, and care in community-based settings close to home. We take pride in delivering care that’s not only compassionate and effective, but also accessible.

We don’t just believe in women’s health. We build systems that support it.

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Take the First Step

Whether it’s time for a checkup, a new prescription, or a conversation about your mental health, we’re ready when you are. Let this week be the moment you choose to prioritize your own well-being.

If you’re tired of searching for “women’s health care near me,” you’re not alone—and you’re not out of options. At Aunt Martha’s, we’re here to listen, support, and provide the care you deserve.

Call (877) 692-8686 or visit your Patient Portal to schedule an appointment.

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Did you know that simple lifestyle changes can help reduce your colorectal cancer risk? Colorectal cancer is the second-leading cause of cancer deaths in the U.S. However, the good news is that many cases are preventable. By making small adjustments in your daily routine—such as improving your diet, staying active, and getting screened—you can lower your risk and improve your overall health.

Even better, these changes don’t have to be drastic. Taking small but consistent steps to reduce colorectal cancer risk can make a significant difference over time. So, where should you start? Keep reading to discover simple yet effective ways to protect your health.

Colorectal Cancer is Preventable—Here’s How

Colorectal cancer is highly preventable, yet it remains a leading cause of cancer-related deaths. While screening is the most effective way to detect it early, your daily habits also play a crucial role.

Fortunately, research shows that making healthier choices can significantly lower your risk. Even better, these lifestyle improvements benefit your overall well-being—not just your colorectal health.

1. Eat a Cancer-Fighting Diet

What you eat directly affects your risk of developing colorectal cancer. That’s why adopting a balanced diet is one of the best preventive steps you can take.

✅ Increase:

  • Fruits, vegetables, and whole grains
  • Fiber-rich foods (beans, lentils, nuts)
  • Calcium and vitamin D sources (leafy greens, dairy, fortified foods)

🚫 Limit:

  • Red and processed meats (bacon, sausage, hot dogs)
  • Highly processed foods and added sugars
  • Excessive alcohol consumption

💡 Did You Know? Studies show that diets high in fiber can help lower colorectal cancer risk by promoting gut health and reducing inflammation.

2. Move Your Body—Stay Active!

💡 Fact: People who are physically active have a 24% lower risk of developing colorectal cancer compared to those who are inactive.

The best part? You don’t have to run marathons to see the benefits!

✅ Aim for at least 30 minutes of moderate exercise (walking, biking, swimming) most days of the week.
✅ Take the stairs instead of the elevator.
✅ Get up and move every hour if you have a desk job.

Even small adjustments like these can add up over time. The key is consistency!

3. Say No to Smoking & Limit Alcohol

🚭 Smoking is linked to a higher risk of colorectal cancer, but quitting offers immediate and long-term health benefits.

🍷Similarly, excessive alcohol consumption increases cancer risk. To stay on the safer side, follow these guidelines:

  • Women: No more than one drink per day
  • Men: No more than two drinks per day

By cutting back, you’re not only lowering your cancer risk but also protecting your liver, heart, and overall well-being.

4. Maintain a Healthy Weight

Carrying excess weight is another major risk factor for colorectal cancer. Fortunately, even small, gradual changes can help you maintain a healthy weight and lower your risk.

✅ Focus on portion control to avoid overeating.
✅ Choose nutrient-dense foods that keep you full longer.
✅ Stay active throughout the day to support a healthy metabolism.

Remember, lasting change comes from sustainable habits, not quick fixes.

5. Know Your Family History & Get Screened!

Your family history plays a key role in your colorectal cancer risk. If a parent, sibling, or child had colorectal cancer, your risk doubles!

🧬 Because of this, screening may be recommended before age 45. If you have a family history, talk to your doctor about starting earlier.

📌 Take action today to reduce your colorectal cancer risk!

✅ Find out your risk level with this free screening quiz: quiz.getscreened.org
✅ Talk to your doctor about lifestyle changes and screening options.
✅ Encourage friends and family to prioritize their health, too!

💙 Your health is in your hands—make small changes today for a healthier tomorrow.

📢 Spread the word! Please share this blog post to help others reduce their cancer risk.

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Young-onset colorectal cancer is on the rise, and it’s no longer just a disease affecting older adults. More people under 50 are being diagnosed than ever before. That’s why it’s crucial to understand the risks, recognize the warning signs, and take preventive action as early as possible.

Colorectal Cancer Isn’t Just an “Older Person’s” Disease Anymore

For decades, colorectal cancer primarily affected adults over 50. However, things have changed. A troubling trend has emerged—young-onset colorectal cancer cases continue to climb. As a result, more young adults are facing a diagnosis they never expected.

The Numbers Show an Alarming Rise

  • The incidence rate of young-onset colorectal cancer (under age 55) is increasing by 1-2% each year.
  • According to the latest data, colorectal cancer is now the leading cause of cancer death among men under 50 and the second leading cause of cancer death in women under 50.

Clearly, this is no longer a rare issue—it’s a growing public health concern.

Why Are More Young Adults Developing Colorectal Cancer?

Researchers are still investigating the causes of young-onset colorectal cancer. Although no single factor explains the rise, several possibilities stand out.

  • Dietary Changes: Over the years, processed foods and red meats have become dietary staples. Unfortunately, these foods may contribute to increased cancer risk.
  • Gut Microbiome Disruptions: Changes in digestive tract bacteria could be altering the body’s natural defense mechanisms.
  • Sedentary Lifestyles: Many people today spend long hours sitting, which reduces physical activity. Consequently, this lifestyle increases the risk of developing colorectal cancer.
  • Environmental Factors: Exposure to pollutants and toxins has become more common, possibly playing a role in rising cancer rates.

Young-Onset Colorectal Cancer Is Often Diagnosed Too Late

One of the biggest challenges with young-onset colorectal cancer is delayed diagnosis, which makes treatment more difficult. But why does this happen?

  • Doctors don’t suspect it – Many symptoms are misdiagnosed as IBS or hemorrhoids. As a result, patients may not receive the proper tests right away.
  • Young adults delay seeking help – Many ignore warning signs, assuming they are too young for cancer. By the time they seek medical attention, the disease may have already progressed.

Know the Warning Signs

Since colorectal cancer often develops silently, recognizing symptoms early is critical. So, what should you look out for?

  • Blood in stool or rectal bleeding – Even a small amount could be a sign of something serious.
  • Persistent changes in bowel habits (diarrhea, constipation) – If these changes last for more than a few weeks, consult a doctor.
  • Unexplained weight loss – Losing weight without trying could indicate an underlying issue.
  • Persistent stomach pain or cramping – Ongoing discomfort should never be ignored.

❗ If you experience any of these symptoms for more than a few weeks, don’t ignore them. See a doctor immediately.

When Should Young Adults Get Screened?

  • Most people should start screening at age 45 – Early detection increases the chances of successful treatment.
  • If you have a family history, screening may be recommended even earlier – A first-degree relative with colorectal cancer significantly increases your risk. Therefore, discussing screening options with your doctor is essential.

Take Action: Protect Yourself and Spread Awareness

You have the power to take control of your health!

  • Talk to your doctor if you have symptoms or a family history of young-onset colorectal cancer. Taking this step could make all the difference.
  • Encourage a loved one to learn about screening and early detection. By spreading awareness, you could save a life.
  • Share this post to help educate others about young-onset colorectal cancer. Every share increases awareness and encourages action.
  • Get a free screening recommendation here: quiz.getscreened.org
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Screening remains the #1 way to prevent colorectal cancer—yet millions of people skip it. Are you one of them? Keep reading to learn why screening matters and how you can take action today.

What is Colorectal Cancer and Why Should You Care?

Colorectal cancer is the second-leading cause of cancer deaths in the U.S. However, it is also one of the most preventable types of cancer. In 2024 alone, experts estimate that 152,810 people will receive a colorectal cancer diagnosis, and sadly, 53,010 will lose their lives to the disease. The good news? Early detection through screening can prevent many of these deaths.

When doctors catch colorectal cancer early, the five-year survival rate reaches 91%. Yet, 1 in 3 eligible adults do not get screened. This alarming gap in screening rates makes it clear—more people need to take action.

When Should You Start Screening?

  • Age 45 – Routine screening should begin for people at average risk.
  • Earlier if you have a family history – A first-degree relative (parent, sibling, or child) with colorectal cancer increases your risk by 2-4 times. Talk to your doctor about screening at a younger age.
  • Myth: “I feel fine, so I don’t need to be screened.”
  • Fact: Colorectal cancer often develops silently. Symptoms usually don’t appear until the disease has already progressed. That’s why screening is so important—it detects cancer early, even before symptoms start.

What Are Your Screening Options?

There are several effective ways to get screened. Each has its own benefits. Understanding your options can help you choose the best method for your needs.

  • Colonoscopy (Gold standard, every 10 years) – Not only does this test detect cancer, but it also removes pre-cancerous polyps before they become dangerous.
  • FIT (Fecal Immunochemical Test) (Yearly) – This simple at-home stool test detects hidden blood, which can be an early sign of cancer.
  • Cologuard (DNA Stool Test) (Every 3 years) – This test detects both blood and DNA changes linked to colorectal cancer.

Each screening method has pros and cons. That’s why it’s important to talk to your doctor about which option is right for you.

How Many Lives Could Be Saved?

If everyone eligible for screening got tested, colorectal cancer deaths could drop by 68%, according to the CDC. This simple step could save thousands of lives—including yours or someone you love.

Take Action Today: Your Health Matters!

Don’t wait. Talk to your doctor today about your screening options!

  • Get a free screening recommendation based on your personal risk factors: quiz.getscreened.org
  • Encourage a loved one to schedule their screening.
  • Follow us for more health tips and reminders!

📢 Spread the word: Share this post to help others take charge of their health!

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Healthy Eating for a Happy Heart

Stress is a part of life, but how you respond to it can make a big difference to your heart health. Choosing heart-healthy foods can help. When stress levels rise, many people eat more, often choosing comfort foods that are not healthy. This can be bad for your body, especially your heart. So, it’s wise to eat more nourishing foods, which can improve heart health and help with weight management.

If you’re unsure where to begin, the National Heart, Lung, and Blood Institute (NHLBI) offers valuable resources.

“We have many recipes for healthy and delicious dishes, plus an award-winning eating plan called Dietary Approaches to Stop Hypertension, or DASH for short,” said Charlotte Pratt, Ph.D., M.S., R.D., a nutrition expert at NHLBI. For years, the DASH eating plan has been ranked among the U.S. News & World Reports’ best diets for healthy living and heart health. Its success lies in “eating nutrient-dense foods and meals that are lower in sodium and saturated fat, rich in fruits, vegetables, low-fat dairy, and legumes,” said Pratt.

Healthy Eating for Heart Health

NHLBI has developed recipes that support the DASH plan, featuring healthy versions of comfort foods like oven-baked french fries, chicken chili stew, and sweet potato custard. These recipes are easy to prepare and family-friendly, including traditional dishes from African American, American Indian/Alaska Native, Vietnamese, Hispanic/Latino, and Filipino cuisines. You can find these recipes, along with tips on safe cooking, kitchen stocking, and food shopping at healthyeating.nhlbi.nih.gov.

“The DASH eating plan is scientifically proven to lower your blood pressure and cholesterol levels,” said Pratt. Additionally, NHLBI research indicates that combining DASH with increased physical activity and calorie monitoring can aid in weight loss.

Healthy Eating for Heart Health

DASH does not require special foods and helps you set daily and weekly nutritional goals using these guidelines:

  • Eat vegetables, fruits, and whole grains.
  • Include fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils.
  • Limit foods high in saturated fat, like fatty meats, full-fat dairy products, and tropical oils like coconut, palm kernel, and palm oils.
  • Limit sugar-sweetened beverages and desserts.

To make DASH a sustainable lifestyle choice, consider these tips:

  • Change gradually. Add one more serving of vegetables each day. Read nutrition labels to select foods with the lowest saturated fat, sodium, or added sugar.
  • Vary protein sources. Try a mix of lean meats, remove the skin from chicken, eat fish once or twice a week, and have two or more meatless meals each week.
  • Choose healthy, tasty snacks. Opt for fruit, unsalted snacks like rice cakes, fat-free or low-fat yogurt, or raw vegetables with a low-fat dip.
  • Find substitutes. Use whole-wheat bread or brown rice instead of white bread or white rice. If you’re allergic to nuts, try beans or seeds like flax or sunflower seeds.
  • Follow the U.S. Dietary Guidelines recommendations.

Try this Recipe for Heart Healthy French Fries

Delicious Oven-Baked French Fries

Baking instead of frying these potatoes reduces the fat while keeping them crispy.

Prep time: 10 minutes
Cook time: 35 minutes

Makes 5 servings. Serving size: 1 cup.

Ingredients

  • 4 large potatoes (2 lbs.) (regular or sweet potatoes)
  • 8 C ice water
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ¼ tsp salt
  • 1 tsp white pepper
  • ¼ tsp allspice
  • 1 tsp hot pepper flakes 1 Tbsp vegetable oil

Directions

  1. Scrub potatoes and cut them into long ½-inch strips. Place the strips in the ice water, cover and chill for 1 hour or longer.
  2. Remove potato strips and dry them thoroughly. Preheat oven to 475°F.
  3. Place garlic powder, onion powder, salt, white pepper, allspice and pepper flakes in a plastic bag. Toss the potato strips in the spice mixture.
  4. Put the potato strips in a shallow baking pan and brush them with oil.
  5. Cover the baking pan with aluminum foil and bake at 475°F for 15 minutes.
  6. Remove the foil and continue baking, uncovered, for an additional 15 to 20 minutes or until golden brown. Turn fries occasionally to brown on all sides.

Learn More and Get Help

Combining healthy eating with other self-care activities can help reduce stress and protect your heart. Key activities include moving more throughout the day, getting 7 to 9 hours of sleep, and practicing relaxation techniques like meditation or yoga. If you smoke, consider quitting, and build a strong social support system to stay motivated. Learn more about DASH, heart health, and additional resources at www.nhlbi.nih.gov.

Talk to a member of your care team for more information.

Transform Your Heart Health with Simple Self-Care

Taking a little time each day to care for yourself can do wonders for your heart. Simple heart health self-care, like de-stressing, moving more, eating healthier, and getting enough sleep, can all benefit your heart.

Heart disease is largely preventable, and focusing on heart health is more important than ever. It’s a leading cause of death for women and men in the U.S., and many people are at risk. But studies show that self-care routines, like daily walks and keeping doctor’s appointments, help keep blood pressure, sugar, and cholesterol levels in check, reducing the risk of heart disease and stroke.

It’s easier than you think to “put your heart” into your daily routine. Each Sunday, look at your week’s schedule and carve out 30 minutes daily for heart-healthy practices. Take a yoga class, prepare a heart-healthy recipe, schedule your bedtime to get at least seven hours of sleep, or make a medication checklist. Seek support from others, even if it’s online or via a phone call, to help you stick to your goals.

Simple heart health self-care, like de-stressing, moving more, eating healthier, and getting enough sleep, can all benefit your heart.

Heart Health Self-Care Tips

Here are a few self-care tips to try every day to make your heart a priority:

Self-Care Sunday

Find a moment of serenity every Sunday. Spend some quality time on yourself.

Mindful Monday

Be mindful about your health. Regularly monitor your blood pressure or blood sugar if needed. Keep an eye on your weight to make sure it stays within a healthy range.

Tasty Tuesday

Choose how you want to eat healthier. Start small by adding fresh herbs or spices as a salt substitute. Try a new heart-healthy recipe or the DASH eating plan, which lowers blood pressure.

Wellness Wednesday

Don’t waffle on your wellness. Move more, try a new fruit or vegetable, make a plan to quit smoking or vaping, or learn the signs of a heart attack or stroke.

Treat Yourself Thursday

Treats can be healthy. Make a dessert with fresh fruit and yogurt. Host a family dance party, meditate, go for a walk, or watch a funny show. Laughter is healthy.

Follow Friday

Follow inspiring people on social media or text a friend to help you stick to your self-care goals. Take care of your mental health, too. If your mental health gets in the way, reach out to family, friends, or a mental health provider.

Selfie Saturday

Inspire others to take care of their hearts. Share your self-care routine with loved ones or post a selfie on social media. Social support makes it easier to stay active, eat nutritious foods, reach a healthy weight, and quit smoking.

Learn More and Get Help

Learn how to stress less for a healthier heart and more about heart health from the National Heart, Lung, and Blood Institute by visiting www.nhlbi.nih.gov. If you need help finding additional resources to cope with stress, talk to a member of your care team. Seek urgent care if you can’t cope at all or have suicidal thoughts. Resources are also available at nimh.nih.gov/health/find-help.

Stress is a part of life, whether it’s from everyday deadlines, financial struggles, or balancing work and family. Your body reacts to stress: your heart rate increases, your blood vessels narrow, and over time, these small blows can add up and harm your health, especially your heart. Chronic stress can lead to high blood pressure, heart disease, diabetes, obesity, and poor sleep. Even other parts of your body, like your lungs and gut, can be affected.

How Stress Affects Your Heart

When you’re stressed, your body goes into “fight or flight” mode: your muscles tense, your heart rate increases, and your brain becomes more alert. But your body also has a built-in relaxation response. When triggered, your breathing and heart rate slow down, and your blood pressure decreases.

Techniques to Reduce Stress

You can learn to trigger this relaxation response with practice. Try these techniques on your own or find a teacher or class to help you get started. Don’t get discouraged if you don’t get the hang of it quickly. If one approach doesn’t work for you, try something new. There are many ways to de-stress.

Meditation

Meditation helps you stay focused on the present instead of worrying about the past or future. Find a quiet place with few distractions. Get comfortable by sitting, lying, or walking. Focus on a word, object, or your breathing. Let distractions, including thoughts, come and go without judgment.

Progressive Muscle Relaxation

First, tense your muscles for a few seconds, then relax them. Start with your toes, then your calves, and work your way up to your face. Do one muscle group at a time.

Deep Breathing

Take a slow, deep breath, let your stomach or chest expand, and then exhale slowly. Repeat a few times. Deep breathing is relaxing and can be done anytime, anywhere.

Guided Imagery

Relax and visualize a calm, peaceful setting, like a garden. Imagine the details of this place to help you feel more relaxed.

Other Ways to Manage Stress

Getting your mind and body to a place of calm doesn’t always mean being still. Other healthy ways to manage stress include:

  • Taking a yoga or tai chi class
  • Talking to a professional counselor
  • Joining a stress management program or an art class
  • Meeting up with friends for a brisk walk
  • Spending time in nature

Combine Stress Reduction with Healthy Habits

Combining stress reduction techniques with other healthy habits can strengthen your heart. Eat more veggies, fruits, and whole grains, and less sodium, sugar, and saturated fats. Move your body more, like through dancing and walking meetings. Find exercises you love and do them regularly. Get enough good, quality sleep. Develop a strong social support system. Rethink some of the familiar ways you may be coping with stress, such as drinking alcohol frequently, using drugs, smoking, or overeating. These can actually worsen your stress and health.

Learn More and Get Help

Learn how to stress less for a healthier heart and more about heart health from the National Heart, Lung, and Blood Institute by visiting www.nhlbi.nih.gov. If you need help finding additional resources to cope with stress, talk to a member of your care team. Seek urgent care if you can’t cope at all or have suicidal thoughts. Resources are also available at nimh.nih.gov/health/find-help.

Heart disease is the top cause of death for men and women in the U.S. Many adults, especially in our community, have risk factors like diabetes, high blood pressure, high cholesterol, smoking, or being overweight. Having more than one risk factor increases your risk of heart disease. The good news is that we can do a lot to prevent it. Here are some heart health tips to help you.

Connecting with Others is Good for Your Heart

Research shows that people with close relationships at home, work, or in their community tend to be healthier and live longer. One reason, according to the National Heart, Lung, and Blood Institute (NHLBI), is that we’re more successful at meeting our health goals when we work on them with others.

Feeling connected with others and having positive, close relationships benefit our overall health, including our blood pressure and weight. Having people in our lives who motivate and care for us helps, as do feelings of closeness and companionship.

Not sure Who to talk to first?

If you don’t know where to start, a conversation with your care team at your medical home can be a great place to start. Schedule an appointment and ask your primary care provider for advice.

Heart Health Lifestyle Tips

Here are some facts, how-to tips, and resources to inspire you to join with others, even if you can’t be physically together, to improve your heart health.

Follow these lifestyle tips to protect your heart.

  • Be more physically active.
  • Maintain a healthy weight.
  • Eat a nutritious diet.
  • Quit smoking.
  • Manage stress.
  • Get 7-9 hours of quality sleep.
  • Track your blood pressure, cholesterol, and blood sugar numbers.
Join with others, even if you can’t be physically together, to improve your heart health.

You don’t have to make big changes all at once. Small steps will get you where you want to go.

Move More for Heart Health

Invite family, friends, colleagues, or members of your community to join you in your efforts to be more physically active:

  • Ask a colleague to walk “with you” regularly, put the date on both your calendars, and text or call to make sure you both get out for a walk.
  • Get a friend or family member to sign up for the same online exercise class, such as a dance class. Make it a regular date!
  • Grab your kids, put on music, and do jumping jacks, skip rope, or dance in your living room or yard.

How much is enough?

Aim for at least 2½ hours of physical activity eachweek — that’s just 30 minutes a day, 5 days a week. In addition, do muscle-strengthening exercises 2 days a week. Can’t carve out a lot of time in your day? Try doing 10 minutes of physical activity at least three times a day. NHLBI’s Move More fact sheet has ideas to get and keep you moving.

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Aim for a Healthy Weight

Find someone in your friend group, at work, or in your family who also wants to reach or maintain a healthy weight. (If you’re overweight, even a small weight loss of 5–10 percent helps your health.) Check-in with them regularly to stay motivated. Agree to do healthy activities, like walking or cooking a healthy meal, at the same time, even if you can’t be together. Share low-calorie, low-sodium recipes. Check out NHLBI’s Are You at Healthy Weight? fact sheet.

Eat Heart-Healthy

We tend to eat like our friends and family, so ask others close to you to join in your effort to eat healthier. Follow NHLBI’s Dietary Approaches to Stop Hypertension (DASH) eating plan. Research shows that, compared to a typical American diet, it lowers high blood pressure and improves cholesterol levels. Find delicious recipes at NHLBI’s Heart-Healthy Eating webpage.

Quit Smoking

To help you quit, ask others for support or join an online support group. Research shows that people are much more likely to quit if their spouse, friend, or sibling does. Social support online can help you quit. All states have quit lines with trained counselors — call 1-800-QUIT-NOW (1-800-784-8669). You’ll find many free resources to help you quit, such as apps, a motivational text service, and a chat line at BeTobaccoFree.hhs.gov and Smokefree.gov.

If you need extra motivation to quit, consider those around you: Breathing other people’s smoke, called secondhand smoke, is dangerous. Many adult nonsmokers die of stroke, heart disease, and lung cancer caused by secondhand smoke.

Manage Stress for Heart Health

Managing stress helps your heart health. Set goals with a friend or family member to do a relaxing activity every day, like walking, yoga, or meditation, or participate in an online stress-management program together. Physical activity also helps reduce stress. Talk to a qualified mental health provider or someone else you trust.

Improve Sleep for a Healthier Heart

Sleeping 7–9 hours a night helps to improve heart health. De-stressing will help you sleep, as does getting a 30-minute daily dose of sunlight. Take a walk instead of a late afternoon nap! Family members and friends: remind each other to turn off the screen and stick to a regular bedtime. Instead of looking at your phone or the TV before bed, relax by listening to music, reading, or taking a bath.

Track your Heart Health Numbers, Together

Keeping a log of your blood pressure, weight goals, physical activity, and, if you have diabetes, your blood sugar will help you stay on a heart-healthy track. Ask your friends or family to join you in the effort. Check out NHLBI’s My Heart Health Tracker.

Visit www.hearttruth.gov for more information about heart health.

Health Insurance for Immigrants

Navigating health insurance as an immigrant can be challenging, but there are several options available to ensure you and your family are covered. This guide will help you understand your choices, how to access affordable health insurance, and where to find help if you need it.

Special Enrollment Period (SEP)

If you missed the open enrollment period, you might still qualify for a Special Enrollment Period (SEP) due to certain life events. These events include:

  • Losing Job-Based Health Coverage
  • Losing Medicaid or CHIP Coverage
  • Becoming a U.S. Citizen
  • Moving to a New Area
  • Moving to a New ZIP Code or County
  • Leaving Incarceration

If you qualify for an SEP, you usually have up to 60 days following the event to enroll in a plan. Visit Healthcare.gov to see if you qualify and to apply for coverage.

Health Benefits for Immigrant Seniors and Adults

Due to changes in eligibility policy, some immigrants may no longer qualify for Health Benefits for Immigrant Adults (HBIA) or Health Benefits for Immigrant Seniors (HBIS).

If you are a lawful permanent resident (green card holder) who has been in the U.S. for less than five years, you may be eligible for subsidies on the federal health insurance marketplace.

Medicaid and CHIP

Low-income immigrants may qualify for Medicaid or the Children’s Health Insurance Program (CHIP). These programs offer free or low-cost coverage and you can apply anytime. Eligibility varies by state, so check your state’s specific requirements.

Community Health Centers

Community health centers – like Aunt Martha’s – offer low-cost or sliding-scale fee services to individuals without health insurance. These centers provide a range of services, including primary care, dental care, and mental health services. Find a community health center near you by visiting the Health Resources and Services Administration (HRSA) website.

Even if you missed the open enrollment period, there are still several options available to ensure you have health coverage. Explore these alternatives and choose the one that best fits your needs. Remember, having health insurance is crucial for protecting your health and financial well-being.

Help with Health Insurance for Immigrants and their Families

Navigating health insurance as an immigrant can be complex, but there are resources and options available to help you get covered. Explore these alternatives and choose the one that best fits your needs.

Call to talk to one of our Enrollment Assisters, or visit our Health Insurance Resources page to get started.

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