julierietze

Simple Strategies for Stress Relief

June 1, 2025julierietze Health Tips Mental Health

As we ease into summer, it’s a great time to carry forward the focus on mental wellness from May and build in simple ways to reduce stress. Here are three gentle but powerful strategies to support your well-being:

1. Step Outside — Even Briefly

Spending just 10–15 minutes outdoors can reduce stress and improve your mood. Whether it’s a walk around your neighborhood, sitting in the garden, or joining us for Walk with a Doc, time in fresh air and natural light really does make a difference.

2. Try Forest Bathing (Yes, It’s a Real Thing)

Forest bathing is the practice of intentionally slowing down and mindfully connecting with nature. You don’t need to hike or break a sweat — just spend time near trees, notice the sounds, and breathe deeply. Click the button below to read a great NPR article on forest bathing to explore the science and benefits behind it.

3. Breathe Better, Feel Better

Stress often shows up in our breath — short, shallow, and rushed. Practicing deep belly breathing can help signal your body to relax. Try this: inhale slowly for a count of 4, hold for 4, exhale for 6. Repeat a few times throughout the day, especially when you feel tense.

This month, focus on what helps you feel calm, connected, and recharged. Whether it’s a quiet moment in nature or a deep breath between meetings, small actions can have a big impact. And if you’re feeling overwhelmed or stuck, you’re not alone — support is just a conversation away.

A Guide to Forest Bathing

Breathing Exercises to Reduce Stress

Mental Health Awareness Month: The Connection Between Physical and Mental Well-Being

May 1, 2025julierietze Health Tips Mental Health

We often think of physical health and mental health as separate—but the truth is, they’re deeply connected. Movement, sleep, nutrition, and meaningful connection all play a powerful role in how we feel emotionally.

One of the most impactful things we can do for our mental well-being is to move our bodies regularly. Even gentle activities like walking or stretching release endorphins, reduce stress hormones, and support better sleep—three key ingredients for improved mood and resilience.

And it goes both ways: when we care for our mental health—by setting boundaries, getting support when we need it, and making time for rest—we’re better able to maintain the habits that keep our bodies strong and healthy.

This month, I encourage you to check in with yourself. How are you feeling—physically and emotionally? If something feels off, let’s talk about it.

Mental health is just as important as physical health, and you deserve support in both.

Explore Ways to Support Your Mental Health

Learn How Movement Boosts Mental Well-Being

Spring Clean Your Health & Refresh Your Routine

April 1, 2025julierietze Health Tips Healthy Habits & Lifestyle

Spring is the perfect time for a fresh start—both in your home and in your health. As you shake off the winter blues, consider decluttering your wellness routine to feel your best this season.

Refresh your diet – Swap out processed snacks for fresh, seasonal produce like berries, leafy greens, and citrus fruits.
Prioritize better sleep – Longer daylight hours can disrupt sleep, so keep a consistent bedtime and limit screen time before bed.
Manage stress – Take advantage of the warmer weather by getting outside for a walk, practicing deep breathing, or setting small health goals.
Support your respiratory health – Dry spring air, temperature shifts, and seasonal allergies can cause congestion and irritation. A humidifier or saline rinse can help keep airways comfortable.
Hydrate smarter – Spring air can be dry, so increase your water intake to stay hydrated and support your immune system.

By making small changes, you can step into the new season feeling energized and ready to enjoy all that spring has to offer! Let me know if you need help refreshing your wellness routine this season.

Recipes for Spring Dinners

Techniques to Cope with Stress (download)

Fueling Your Body the Right Way

March 1, 2025julierietze Health Tips Nutrition

March is National Nutrition Month, making it the perfect time to focus on small, sustainable changes that can have a big impact on your health.

What we eat affects everything from our energy levels to long-term disease prevention. Here’s how to make smart nutrition choices:

Nutrition by the Numbers:

Nearly 90% of Americans don’t eat enough fruits and vegetables.
Added sugars make up about 17% of daily calories for the average U.S. adult.
A healthy diet can lower the risk of heart disease, diabetes, and certain cancers.

Small Changes, Big Impact:

🥗 Fill Half Your Plate with Color – Load up on fruits and vegetables to boost essential vitamins and fiber. The recommended amount of fruits and vegetables is: 2 cups of fruit a day and 2.5 cups of vegetables a day.
🥛 Stay Hydrated – Drinking enough water helps digestion, metabolism, and energy levels. The recommended amount of water per day is: approximately 90 oz for women and 125 oz for men.
🍞 Choose Whole Grains – Swap refined grains for whole grains to support heart health and digestion. Examples of whole grains include: oatmeal, brown rice, quinoa, and whole grain bread.
⚖️ Balance, Don’t Restrict – A sustainable diet allows for all foods in moderation—no need for extreme diets!
📊 Read Labels – Keep an eye on added sugars, sodium, and unhealthy fats in packaged foods.

Need more information? See the links below for information on improving your eating habits and how to read nutrition labels.

Infographic on Serving Size of Fruits and Vegetables (direct download)

Steps for Improving your Eating Habits

How to Read Nutrition Labels

Heart Health Awareness

February 1, 2025julierietze Health Tips Heart Health

Heart disease is the leading cause of death in the United States, accounting for about 1 in every 5 deaths.

The total cost of heart disease in the United States exceeds $200 billion annually, including healthcare services, medications, and lost productivity.

The good news? Many heart problems are preventable with healthy lifestyle choices and regular medical care!

Know Your Risk Factors

Certain factors increase your risk for heart disease, including:

High Blood Pressure: Often called the “silent killer,” high blood pressure can damage the vessels around the heart and to all organs, increasing your risk for heart attack, stroke, and other organ damage including kidney disease.

High Cholesterol: Too much LDL cholesterol (the “bad” cholesterol) can lead to plaque buildup on the walls of the arteries and ultimately blockage.

Diabetes: High blood sugar leads to damage of the blood vessels and contributes to the accumulation of plaque over time.

Family History: Genetics play a role in your risk for heart disease, so understanding your birth family’s medical history is important.

Lifestyle Factors: Smoking, poor diet (particularly foods that are high in fat and sugar), physical inactivity, and excessive alcohol consumption all increase your risk, both collectively and individually.

Steps to a Healthier Heart

How can we reduce our risk for heart disease?

Eat Smart: Focus on a balanced diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in nuts and fish. Limit processed foods, red meat, sugary drinks, and excessive salt.

Move More: Adults should aim for at least 150 minutes of moderate exercise per week. Even small changes (such as taking the stairs instead of the elevator) can make a big difference.

Don’t Smoke: Given that people who smoke are 2-4 times more likely to develop heart disease, quitting smoking is one of the best things you can do for your heart!

Manage Stress: Chronic stress can take a toll on your heart and health. Consider relaxation techniques such as mindfulness, yoga, or deep breathing.

Get Regular Check-Ups: Routine screenings for blood pressure, cholesterol, and diabetes can catch potential issues early.

Prevention is powerful. By making small, consistent changes to your lifestyle and staying proactive about your health, you can lower your risk of heart disease and enjoy a stronger, healthier life for years to come!

The Power of Hydration

January 1, 2025julierietze Health Tips Nutrition

Simple habits can significantly improve your overall health. One of the easiest yet most overlooked habits is staying hydrated. Proper hydration plays a crucial role in supporting your body’s essential functions, from maintaining energy levels to promoting long-term health.

Why Hydration Matters

Our bodies are about 60% water, and this fluid is involved in nearly every process that keeps us alive. Here are just a few reasons to prioritize hydration:

Boosts Energy Levels: Dehydration can lead to fatigue and difficulty concentrating. By staying hydrated, you can keep your energy and focus at their peak.

Supports Digestion: Water aids in breaking down food and absorbing nutrients. It also helps prevent constipation.

Regulates Body Temperature: Sweating and breathing lead to loss of fluids. Staying hydrated ensures your body can cool itself effectively.

Keeps Your Skin Healthy: Proper hydration supports skin elasticity and can help reduce dryness.

Maintains Kidney Health: Your kidneys rely on water to filter waste and maintain a balance of electrolytes in your body.

Promotes Weight Loss: Drinking water can help you feel full, reduce hunger, and boost metabolism.

How Much Water Do You Need?

While the common recommendation is eight 8-ounce glasses a day, your needs may vary based on factors such as age, activity level, and climate. You might need more water if you are sick or physically active, if you take diuretic medication, on hot days, at higher altitudes, with pregnancy, and with alcohol, coffee, or other caffeinated beverages.

A good rule of thumb is to listen to your body: pale yellow urine is a sign of proper hydration. Also, drink water even when you are not thirsty! Thirst is a sign that you are not getting enough water, so ideally you should hydrate enough to never actually feel thirsty.

Tips for Staying Hydrated

Carry a Water Bottle: Having water with you throughout the day makes it easier to sip regularly. Carry a refillable water bottle with you wherever you go!

Drink Small Amounts Frequently: Drink a glass of water first thing when you wake up in the morning, and drink at least a cup or two of water with every meal.

Eat Hydrating Foods: Eat fruits and vegetables with high water content such as watermelon, cucumbers, oranges, spinach, green peppers, berries, cauliflower, radishes, and celery.

Set Reminders: Use a phone alarm or app to remind you to drink water, especially if you’re busy or prone to forgetting.

Limit Dehydrating Drinks: Be mindful of beverages like coffee, tea, and alcohol, which can have a diuretic effect.

Flavor your water: Try flavoring your water with lemon, lime or cucumber slices, or with fresh or frozen fruits.

Signs You May Be Dehydrated

Watch for symptoms that might indicate you are not getting enough water including dark yellow urine, dry mouth, headaches, fatigue, and dizziness.

Hydration is a cornerstone of health, and it’s something you can easily incorporate into your daily routine. Grab your favorite water bottle and carry it with you to see the benefits of increasing hydration!

Vaccine Season is Coming

August 3, 2023

Pharmacies will start offering flu shots soon. Dr. Rietze recommends that everyone get a flu shot!

But has anyone ever really talked to you about how vaccines work?

Vaccines are made from weakened or inactive forms of the disease-causing agent. As a result, they cannot cause actual illness.

These weakened or inactive forms of the disease boost your immune system (by creating antibodies) to recognize and more effectively fight off the illness if you are exposed to it.

Booster shots are given in order to continue to boost your body's immune system and maintain immunity to that disease.

Vaccines are especially important for children whose immune systems are still developing and for vulnerable adults such as older patients and those with weakened immune systems, who may be at higher risk for severe infection.

Of course it is important for health care workers to be immunized so that we can help to prevent the spread of diseases to patients and the community.

We hope this helps your understanding of the importance of vaccines!

It’s Camping Season!

July 3, 2023

It's Camping Season!

We love to camp and hike in our family. To be outdoors, enjoying nature and making memories - it's a great way to spend a summer weekend in the Spokane area!

But don't forget to be prepared!

Here is a list of 10 essential items to take on any remote hiking or camping trip to ensure you are ready for all situations:

- - Something to start a fire (flint or "strike anywhere matches")
  - Extra water (with a filter system or pot for boiling water)
  - Navigation tools (map/compass)
  - Light source (headlamp, flashlight)
  - First aid kit (can be DIY!)
  - Sun protection (sunscreen, wide brimmed hat)
  - Extra clothes (long pants, dry socks, rain jacket)
  - Extra food (make your own trail mix!)
  - Shelter (tent, tarp for heavy rain)
  - Knife/machete and camping shovel

What should go in your DIY first aid kit?

Click here to check out these recommendations from the American Red Cross to create your list!

Have a safe camping and/or hiking trip, and enjoy all that our beautiful Inland Northwest has to offer in the summer!

Summer Season has Begun!

June 3, 2023

Summer Season has Begun!

A reminder that we all need sunscreen to protect our skin and reduce our risk for skin cancer when enjoying our beautiful summer outdoors here in the Inland Northwest.

The strength of the sunscreen should ideally be no less than 30 SPF. I personally use 50 SPF for myself and my family.

And what if you are concerned about a specific mole? Well, typically I look at several different characteristics about the skin lesion to determine if it is more likely benign or if it should be biopsied.

In primary care, we use an acronym "ABCDE" to make that determination:

A: Asymmetry. If the lesion is symmetric (identical if cut in half), it is most likely benign.

B: Borders. If the borders are smooth and continuous, then it is most likely benign.

C: Color. If there is a variation of color within the mole, especially a combination of black, purple, brown, red, and pink, then it may need to be biopsied. If it is one homogenous color, it is most likely benign.

D: Diameter. A benign lesion will most likely be 6 mm or less. Anything over that size may warrant a biopsy.

E: Evolving. If the lesion has changed (color, size, etc) in the last 6-12 months, then it may need to be biopsied.

I hope that helps, but if you have concerns about a skin lesion, you should see your doctor! That will be quite simple at Lilac Direct Primary Care. A simple photo by text or email will suffice to determine if you need to be seen. The cost of the procedure itself will be covered under your monthly membership fee!

May 3, 2023

It's Springtime!
And you know what that means... Seasonal allergies

Each spring, I counsel patients on how to prevent and treat seasonal allergies. The bottom line: over the counter (OTC) medication works the vast majority of the time to control symptoms.

The first line medication I typically recommend is a nasal steroid spray such as Flonase, Nasacort, or Rhinocort.

Some patients don't like the idea of a nasal spray, or they have nosebleeds from the medication. In that situation, I recommend one of the many antihistamines available OTC:

cetirizine (Zyrtec)

loratadine (Claritin)

fexofenadine (Allegra)

or levocetirizine (Xyzal).

And if your symptoms are primarily eye itching and watering, then an OTC antihistamine such as Opcon-A or Patanol eye drops can usually control those symptoms.

Luckily for us, allergy season usually only lasts about 4-6 weeks!