By Dr. Harpreet Tsui, Coronado Health Direct Primary Care, Serving Henderson, Las Vegas, and Surrounding Areas

As a busy professional, it’s easy to put your health on the back burner. Between meetings, deadlines, and the constant juggling of personal and professional responsibilities, it can feel nearly impossible to find time for a doctor’s appointment. Traditional healthcare often adds to this burden, with long wait times, limited office hours, and complicated scheduling processes that make it difficult to prioritize your health.

Direct Primary Care (DPC) offers a solution that’s designed with busy professionals in mind. This innovative healthcare model is centered around patient convenience, personalized care, and flexibility. In this blog, I’ll explore why DPC is the ideal choice for professionals who need healthcare that fits their fast-paced lifestyles.

Flexible Hours for Your Busy Schedule

One of the biggest barriers to getting healthcare is finding the time to visit a doctor. Traditional healthcare practices often have strict office hours, typically during the workday, making it difficult to schedule appointments that don’t interfere with your job.

DPC, on the other hand, is built to offer flexible scheduling options. At Coronado Health, we understand that your time is valuable. That’s why we offer extended hours, including early mornings, evenings, and weekends, to accommodate your schedule. With more available appointment times, you won’t have to worry about taking time off from work or missing important meetings.

Minimal Wait Times for Appointments

For busy professionals, one of the most frustrating aspects of traditional healthcare is the waiting game. You schedule an appointment, only to sit in a crowded waiting room for 30 minutes or more before seeing the doctor. This can throw off your entire day and leave you feeling frustrated and stressed.

With DPC, wait times are significantly reduced. Because the patient load is lower, your doctor is able to dedicate more time to each patient and give you the attention you deserve. You won’t have to wait in long lines or crowded waiting rooms. At Coronado Health, we pride ourselves on respecting your time by offering shorter wait times and more personalized care during your visits.

Quick Responses and Easy Access to Your Doctor

When you need to ask a health question or get a prescription refilled, you don’t want to spend hours on hold or leave a message only to hear back days later. In the fast-paced world of business, quick responses are essential. DPC allows you to have direct access to your primary care doctor whenever you need it.

At Coronado Health, we make communication easy with text, email, and phone access to your doctor. If you have a question or concern, you can reach out and receive a timely response. This level of access means that you don’t have to wait for days to get answers, and you can keep your health on track without disruption to your professional life.

Same-Day Appointments for Urgent Issues

In the fast-moving world of work, urgent health issues can pop up unexpectedly. Whether it’s a sudden illness, a flare-up of a chronic condition, or an injury, waiting days for an appointment can be a major inconvenience. DPC offers the benefit of same-day appointments, allowing you to see your doctor right away when you need urgent care.

At Coronado Health, we prioritize your time and health by offering same-day appointments. This means that when something comes up, you don’t have to rearrange your entire week to fit in a visit. You can take care of your health without sacrificing your work commitments.

Preventive Care Focus to Keep You Healthy and Productive

In addition to providing convenient access to care, DPC places a strong emphasis on preventive health. When you’re a busy professional, it can be easy to focus only on treatment when something goes wrong, but preventive care is key to maintaining long-term health and productivity.

DPC doctors take the time to get to know you as an individual and create a personalized health plan that addresses your specific needs. This proactive approach helps prevent health issues from arising in the first place, ensuring that you stay in good health and remain at the top of your game professionally. Whether it’s annual screenings, wellness checks, or lifestyle counseling, DPC helps keep you healthy so that you can stay focused and productive at work.

A More Personal Relationship with Your Doctor

Another key benefit of DPC is the opportunity to build a stronger, more personal relationship with your doctor. In traditional healthcare models, you might see a different doctor each time you visit, and the focus is often on treating symptoms rather than addressing the root causes of health issues. DPC fosters a more collaborative relationship, where your doctor gets to know you, your health goals, and your unique lifestyle.

This continuity of care means that your doctor is better able to provide tailored health advice and preventative strategies that work for your specific needs. A doctor who understands your professional and personal life can offer better guidance to ensure your health supports your career success.

Affordable and Transparent Pricing

One common concern for professionals seeking healthcare is the cost. Traditional healthcare systems often involve high deductibles, co-pays, and unexpected bills that can be difficult to navigate. With DPC, the pricing is simple and transparent. There are no hidden fees or surprise costs. Instead, you pay a monthly membership fee, which covers a wide range of services, including office visits, lab work, and consultations.

For busy professionals, the fixed, predictable cost of DPC makes it easier to manage healthcare expenses without the stress of unexpected bills. This allows you to focus on your health and career without worrying about fluctuating medical costs.

Coronado Health Direct Primary Care is Henderson’s #1 Direct Primary Care Provider!

Direct Primary Care is an ideal healthcare model for busy professionals who need flexible hours, quick responses, and minimal wait times. With DPC, you can access personalized, high-quality care that fits seamlessly into your hectic lifestyle. Whether it’s same-day appointments, easy communication with your doctor, or a focus on preventive care, DPC is the solution that allows you to prioritize your health while staying productive at work.At Coronado Health, we’re dedicated to providing healthcare that works for you. If you’re ready to experience healthcare on your terms, consider making the switch to Direct Primary Care today. Become a patient here.

By Coronado Health Direct Primary Care

Coronado Health Direct Primary Care is excited to announce a better alternative to Cologuard for colorectal cancer screening—Shield. Developed by Guardant Health, Shield is an FDA‑approved blood test that detects colorectal cancer (CRC)‑derived cell‑free DNA in the bloodstream for average‑risk individuals aged forty‑five and older. This innovative test is designed to reduce barriers to screening, improve adherence, and help detect more cancers at an earlier stage. Read on to learn who should get screened for colon cancer, why screening matters, and how Shield compares to existing options.

Why colon cancer screening matters

Colorectal cancer is the second leading cause of cancer‑related death in the United States, claiming over fifty‑three thousand lives annually. The American Cancer Society estimates that more than one hundred fifty thousand new CRC cases will be diagnosed in 2024. Thankfully, when colon cancer is detected early, the five‑year relative survival rate reaches 91 percent, while it plummets to just 14 percent once the cancer spreads to distant organs.

Despite these statistics, only about 59 percent of eligible adults in the U.S. complete colorectal cancer screening. That leaves more than 50 million individuals without up‑to‑date screening, resulting in a deadly gap. Many decline colonoscopy because it can be invasive, time consuming, and requires preparation. Others dislike the process of handling stool samples for tests like Cologuard or FIT (fecal immunochemical test) Verywell Health. Screening is most effective when people actually complete it. As noted by Dr Howard Hochster, the best screening test is the one that gets done. 

Who should get colon cancer screening

General guidelines

Health bodies such as the U.S. Preventive Services Task Force and the American Cancer Society recommend that individuals aged forty‑five and older at average risk for colorectal cancer undergo regular screening FDA Access Data. The typical screening options include:

• Colonoscopy every ten years
  
• Stool‑based tests such as FIT every year
  
• Stool DNA tests like Cologuard every three years
  

Average‑risk individuals

Average‑risk adults are those who:

• Have no personal or family history of colorectal cancer
  
• Do not have inflammatory bowel disease or genetic cancer syndromes
  
• Are not experiencing symptoms such as bleeding, abdominal pain, or changes in bowel habits.
  

Shield is approved for these average‑risk individuals aged forty‑five or older.

Who may need different screening

Other groups are considered higher risk and should follow a different screening plan:

• Personal history of CRC or polyps
  
• Inflammatory bowel disease such as ulcerative colitis or Crohn disease
  
• Family history of CRC or hereditary cancer syndromes
  
• Symptoms suggestive of CRC
  

Shield should not be used for these higher‑risk individuals. They may require diagnostic or surveillance colonoscopies instead.

What is Shield and how it works

Shield is a qualitative blood test that looks for cancer-associated fragments of cell‑free DNA (cfDNA) released into the bloodstream from colorectal tumors. Shield can be ordered during a routine primary care visit, with no need for preparation, fasting, or collecting stool samples. Early data from the randomized ECLIPSE trial of over twenty thousand people validated Shield’s performance.

Shield versus Cologuard and other options

Comparing sensitivities

• Colonoscopy: considered the gold standard, with highest sensitivity for both cancer and precancer
  
• Cologuard (stool DNA): 92 to 95 percent sensitivity
  
• Shield: 83 percent sensitivity for cancer, comparable to stool tests
  
• FIT: around 74 percent sensitivity
  
• Epi proColon (other blood test): about 50 percent sensitivity
  

Comfort and convenience

Shield offers clear advantages in comfort and convenience:

• No bowel prep needed
  
• No dietary restrictions
  
• No handling of stool
  
• Easily done during a routine blood draw
  
• Encourages higher adherence for those reluctant to undergo colonoscopy or stool tests
  

Limitations of Shield

Shield has lower sensitivity for early‑stage cancers and precancerous adenomas:

• 55‑65 percent detection of stage I cancer
  
• Only 13 percent detection of advanced adenomas
  

That means it cannot replace colonoscopy when prevention is the primary goal. Polyps are best detected and removed during colonoscopy. Shield is best considered complementary to colonoscopy: a more acceptable screening option for those avoiding traditional methods. But a positive result must be followed by colonoscopy.

Coverage and access

Shield is FDA approved as a primary CRC screening test for individuals aged forty‑five and older at average risk. It meets U.S. Centers for Medicare & Medicaid Services coverage criteria.

• Medicare Fee‑for‑Service: shield is covered at zero out‑of‑pocket
  
• Medicare Advantage: copay or deductible may apply
  
• Veterans Affairs & TRICARE: covered
  
• Commercial insurance: insurers are expected to include Shield due to FDA approval

How Coronado Health Direct Primary Care integrates Shield

At Coronado Health, we want to make colon cancer screening as accessible, comfortable, and effective as possible:

1. Offer Shield at routine visits – simple blood draw during regular check‑ups
   
2. Identify ideal candidates – average‑risk adults age forty‑five and older
   
3. Provide education – explain how Shield works, benefits, and limitations
   
4. Facilitate follow‑up – ensure that patients with positive Shield results get timely colonoscopy
   
5. Track adherence – our data team monitors who completes screening and follows through
   

By integrating Shield, we help overcome the adherence gap and detect more cancers early—possibly saving lives.

Is Shield right for you?

Shield should be considered by individuals who:

• Are forty‑five years of age or older
  
• Are at average risk for colorectal cancer
  
• Prefer blood testing over colonoscopy or stool sampling
  
• Want a test with high sensitivity for cancer (83%) and excellent specificity (90%)
  

Shield may not be the best choice if you:

• Have a family or personal history of CRC or polyps
  
• Have inflammatory bowel disease or hereditary cancer risk
  
• Are experiencing symptoms like bleeding or abdominal pain
  
• Want maximal prevention through polyp detection
  

In these cases, colonoscopy remains the most effective option.

Next steps and recommendations

• Age forty‑five? Talk to us about Shield during your next visit
  
• Not up‑to‑date on screening? Shield offers a practical first step
  
• Positive Shield result? We will arrange a colonoscopy follow‑up
  
• Not eligible for Shield? We will guide you to appropriate screening like colonoscopy or Cologuard
  

Regular colorectal cancer screening is crucial. Shield provides a convenient, patient‑friendly option without sacrificing accuracy for cancer detection.

At Coronado Health Direct Primary Care, we are committed to helping our patients look and feel their best from the inside out. That is why we are thrilled to announce our new partnership with Image Skincare, a globally recognized skincare brand known for medical-grade, results-driven products. This partnership allows us to offer our patients access to some of the most advanced and effective skincare products on the market today—available right in our office.

Whether you are focused on prevention, correction, or supporting your skin during medical treatments such as GLP-1 weight loss therapy, we now carry several expertly formulated lines from Image Skincare to meet your needs. These include:

• Vital C: A hydrating antioxidant-rich Vitamin C line
  
• Daily Prevention: A broad-spectrum SPF sunscreen line
  
• Ageless +: A Retinol-powered line for resurfacing and firming
  
• Volulift: A revolutionary new product targeting volume loss due to GLP-1 medications
  

Let’s take a deeper look at what each line offers and why this addition is such an exciting development for our patients.

Why Skincare Matters in Primary Care

As a Direct Primary Care clinic, we offer personalized care that supports total wellness—not just illness management. That includes understanding the side effects of popular medical treatments like GLP-1 receptor agonists, which are used for weight loss and diabetes management.

While GLP-1 medications have revolutionized weight loss for many people, rapid fat loss can contribute to visible changes in skin elasticity and facial volume. This can include hollowing under the eyes, sagging, and a tired appearance. For patients who are thrilled with their weight loss but concerned about these aesthetic changes, we now offer skincare solutions that work with your medical journey—not against it.

Introducing Volulift: A Game-Changer for Patients on GLP-1s

Volulift by Image Skincare is one of the first topical products designed specifically to combat facial volume loss caused by GLP-1 medications. This innovative product helps restore fullness and firm skin while supporting collagen and muscle tone. It works by targeting two key factors:

1. Muscle Deflation: GLP-1s can affect facial muscles. Volulift includes peptides and plant stem cells to help strengthen and tone underlying tissue.
   
2. Collagen Depletion: Rapid weight loss often leads to sagging. Volulift stimulates collagen production and deeply hydrates to plump and lift the skin.
   

The result is visibly firmer, fuller, and more youthful-looking skin. Volulift is a must-have if you are on GLP-1s and want to protect your skin during your transformation.

This product is now available in-office at Coronado Health DPC, and we are already seeing incredible feedback from our patients.

Vital C: For Hydration, Redness, and Radiance

The Vital C line is one of Image Skincare’s most popular collections and for good reason. Packed with stabilized Vitamin C, this line is ideal for:

• Dry or dehydrated skin
  
• Rosacea or redness-prone skin
  
• Dull or uneven skin tone
  
• Post-procedure skin needing gentle care
  

Vitamin C is one of the most powerful antioxidants in skincare. It protects your skin from environmental damage, supports collagen production, and gives you that healthy glow. For patients in dry desert climates like Las Vegas or those with sensitive skin, Vital C delivers soothing hydration and lasting radiance.

Products in this line include cleansers, serums, hydrating masks, and rich moisturizers that calm and brighten skin from the very first use.

Daily Prevention: Your New Favorite Sunscreen

Sunscreen is not just a beach-day essential. It is one of the most important steps in your everyday skincare routine. Image Skincare’s Daily Prevention line offers next-level protection with broad-spectrum SPF formulas that also nourish your skin.

Key features of this line include:

• Lightweight, non-greasy formulas
  
• Tinted and untinted options
  
• Added antioxidants to fight free radicals
  
• Blue light protection from screens and devices
  

Whether you prefer a mineral sunscreen or a sheer moisturizer with SPF, we have options that make it easy to protect your skin from sun damage and premature aging.

And yes, they work beautifully under makeup.

Ageless +: Resurface, Firm, and Brighten

If you are ready to take your skincare to the next level, the Ageless + line features clinical-strength ingredients including Retinol, Glycolic Acid, and peptides that:

• Smooth fine lines and wrinkles
  
• Improve skin tone and texture
  
• Reduce signs of sun damage
  
• Stimulate collagen for firmer skin
  

This line is ideal for mature skin, but it is also a favorite for patients in their 30s and 40s who want to be proactive about aging. Retinol is one of the most researched anti-aging ingredients, and Image Skincare has created formulas that deliver visible results without excessive irritation.

Our team can help guide you through the best way to introduce Ageless + into your routine so that your skin adjusts comfortably and your results build over time.

Why We Chose Image Skincare

We only recommend products that we truly believe in and that align with our mission of holistic, patient-centered care. Image Skincare stood out to us for several reasons:

• Founded by a medical esthetician and formulated with input from physicians
  
• Clean clinical formulas with proven ingredients
  
• No parabens, phthalates, mineral oils, or artificial fragrances
  
• Cruelty-free and made in the USA
  
• Excellent results in both clinical studies and real-world patients
  

This is skincare you can feel good about using, and we are excited to bring it to our patients.

Skincare Consultations for Patients Now Available

Not sure where to start? Our team at Coronado Health DPC is here to help. We offer personalized skincare consultations where we can assess your skin, your health goals, and your current medication regimen.

Together, we will build a plan that fits your lifestyle, skin type, and budget. Whether you are trying to reverse sun damage, support skin health during weight loss, or simply want a refreshed and healthy look, we have a solution for you.

Available Now In-Office

You can now shop the Image Skincare lines including Vital C, Daily Prevention, Ageless +, and Volulift directly through our clinic. No guessing. No shipping delays. Just expert-selected products, trusted by your care team, available on-site at your next appointment.

We are proud to offer a new way to care for your skin—because you deserve to feel confident in every stage of your wellness journey.

Coronado Health Direct Primary Care

Accessible. Affordable. Exceptional. Now featuring medical-grade skincare.

By Coronado Health Direct Primary Care

As summer temperatures rise across the Las Vegas valley, so does the risk of heat-related illnesses. While sunny days bring opportunities for outdoor fun and increased physical activity, they also pose serious health challenges if you are not properly prepared. At Coronado Health Direct Primary Care, we are committed to helping you and your family stay safe, healthy, and informed throughout the warmest months of the year.

In this blog, we will explore the signs of heat exhaustion, how it differs from heatstroke, the importance of hydration, and practical steps you can take to protect your body from overheating in the Nevada sun.

Understanding Heat Exhaustion

Heat exhaustion occurs when your body overheats due to prolonged exposure to high temperatures, especially when combined with physical activity and inadequate fluid intake. It is part of a spectrum of heat-related illnesses, starting with heat cramps and potentially progressing to heatstroke, which is a medical emergency.

Common Symptoms of Heat Exhaustion:

• Heavy sweating
  
• Cold, pale, or clammy skin
  
• Weakness or fatigue
  
• Dizziness or fainting
  
• Nausea or vomiting
  
• Muscle cramps
  
• Rapid pulse
  
• Headache
  

If left untreated, heat exhaustion can progress to heatstroke, which can damage the brain, heart, kidneys, and muscles. Heatstroke requires immediate medical attention.

Who Is at Risk?

While anyone can develop heat exhaustion, certain individuals are more vulnerable, including:

• Older adults (especially over age 65)
  
• Children and infants
  
• People with chronic illnesses (such as heart disease, diabetes, or obesity)
  
• Outdoor workers or athletes engaging in prolonged physical activity
  
• Those taking certain medications, including diuretics, beta-blockers, and antihistamines
  

Understanding your personal risk factors is a key part of staying well during the summer. Our team at Coronado Health Direct Primary Care can help you review your medications, chronic conditions, and lifestyle to make sure you are prepared.

What To Do If You Experience Heat Exhaustion

If you or someone near you is showing signs of heat exhaustion, it is important to act quickly:

1. Move to a cooler location – Get out of the sun and into a shaded or air-conditioned space.
   
2. Loosen clothing – Remove or loosen tight or heavy clothing.
   
3. Apply cool cloths – Place wet, cool cloths on the skin or take a cool shower or bath.
   
4. Hydrate – Sip water slowly. Avoid caffeine and alcohol, which can worsen dehydration.
   
5. Rest – Stop physical activity and allow the body to cool down.
   

If symptoms do not improve within an hour, or if they worsen, seek medical care immediately. Heat exhaustion can escalate quickly, and early intervention is key.

The Importance of Hydration

Staying hydrated is one of the most effective ways to prevent heat exhaustion. Your body depends on water to regulate temperature, remove waste, lubricate joints, and keep cells functioning.

During summer months, especially in desert climates like Henderson and Las Vegas, your body loses more water through sweat. Replacing that lost fluid is critical.

Signs of Dehydration:

• Thirst
  
• Dry mouth or lips
  
• Dark yellow urine or infrequent urination
  
• Fatigue
  
• Dizziness or confusion
  
• Headaches
  
• Dry skin
  

If you notice these symptoms, increase your fluid intake and rest in a cool environment.

How Much Water Do You Really Need?

While recommendations vary based on age, weight, activity level, and climate, a general rule of thumb is to aim for:

• Women: About 9 cups (2.2 liters) of fluids daily
  
• Men: About 13 cups (3 liters) of fluids daily
  

However, in extreme heat or with increased physical activity, you may need significantly more.

Pro tip: Do not wait until you are thirsty. By the time thirst kicks in, you may already be mildly dehydrated. Instead, sip water consistently throughout the day.

Hydration Tips That Work

1. Carry a water bottle with you everywhere. Make it a habit to sip regularly.
   
2. Flavor your water with lemon, cucumber, or mint to make it more appealing.
   
3. Eat water-rich foods like watermelon, cucumber, oranges, and strawberries.
   
4. Avoid sugary drinks, sodas, and energy drinks. These can dehydrate rather than hydrate.
   
5. Monitor urine color as a simple hydration gauge. Pale yellow means you are likely hydrated.
   

At Coronado Health, we encourage all our patients to make hydration a conscious daily habit—just like brushing your teeth or taking medications.

Sun Safety Beyond Hydration

In addition to drinking water, follow these steps to protect your body from overheating:

Time Your Activities

Plan outdoor activities for early morning or late evening, when temperatures are cooler. Avoid strenuous activities between 10 AM and 4 PM, which is when the sun is strongest.

Dress for the Heat

Choose lightweight, loose-fitting, and light-colored clothing. Breathable fabrics like cotton or moisture-wicking athletic wear can help keep your body cool.

Use Sunscreen

Apply a broad-spectrum sunscreen with at least SPF 30 every two hours, and after sweating or swimming. Sunburn reduces your body’s ability to cool itself and increases the risk of dehydration.

Seek Shade

Whenever possible, stay in shaded areas. Umbrellas, wide-brimmed hats, and sunglasses offer extra protection.

Cool Down Periodically

If you are outdoors for extended periods, take breaks in air-conditioned spaces or use cooling towels and portable fans.

Special Considerations for Children and Older Adults

Children’s bodies heat up faster and cool down more slowly than adults, putting them at higher risk. Make sure they drink water frequently and take breaks from play.

Older adults may not feel thirsty or notice signs of dehydration as quickly. Encourage regular water intake and check in on elderly loved ones frequently during heat waves.

The Role of Direct Primary Care in Summer Wellness

One of the benefits of being a Coronado Health Direct Primary Care member is that you have easy access to your provider when health concerns arise—even when they are heat-related.

Whether you are experiencing symptoms of dehydration, need medication guidance, or want to develop a personalized summer wellness plan, our team is here to support you.

We also offer in-office and virtual visits, making it convenient to get care whether you are home or traveling this summer.

Takeaway: Summer Should Be Enjoyable, Not Risky

The desert heat in Southern Nevada is no joke. With temperatures regularly exceeding 100 degrees, the risks of heat exhaustion and dehydration are real. But with the right habits and awareness, you can enjoy the sunshine safely.

Quick Recap:

• Know the signs of heat exhaustion and act fast.
  
• Stay consistently hydrated, even when you are not thirsty.
  
• Plan your day around the sun and take breaks in cool environments.
  
• Check on vulnerable loved ones.
  
• Reach out to your Coronado Health provider if something feels off.
  

Summer is a time for connection, relaxation, and exploration. Don’t let a preventable illness put a pause on your plans. Take care of your body, and let us help you stay on track with your health goals all year long!

By Coronado Health Direct Primary Care

NAD therapy is quickly becoming one of the most talked-about wellness treatments in the world of regenerative medicine and functional healthcare. Whether delivered as an intravenous (IV) infusion or intramuscular injection, NAD therapy is showing promising results in energy enhancement, cellular repair, cognitive support, and even addiction recovery.

At Coronado Health Direct Primary Care in Henderson, Nevada, we are committed to offering our patients innovative treatments that go beyond symptom management and promote long-term vitality. That is why we are excited to soon introduce NAD injection therapy as part of our growing list of wellness services.

In this article, we’ll explore what NAD is, how it works, who it is best suited for, and why it may be a beneficial addition to your wellness or recovery plan.

What is NAD?

NAD stands for Nicotinamide Adenine Dinucleotide. It is a coenzyme found in every single cell in your body and plays a critical role in energy production, DNA repair, cellular function, and aging. Simply put, without NAD, your body wouldn’t be able to function.

NAD exists in two forms:

• NAD+ (the oxidized form)
  
• NADH (the reduced form)
  

These forms are responsible for transferring electrons in metabolic processes. One of NAD’s most important jobs is to fuel the mitochondria, which are the “powerhouses” of your cells. Mitochondria rely on NAD+ to convert the food you eat into usable energy (ATP).

As we age, NAD levels naturally decline, contributing to fatigue, cognitive decline, decreased physical performance, and slower recovery. Lifestyle factors like poor diet, stress, alcohol use, and exposure to toxins can further deplete NAD.

This is where NAD therapy comes in. By replenishing NAD levels through IV or intramuscular delivery, patients can experience improved cellular health, enhanced energy, and a sharper mind.

What is NAD IV Therapy?

NAD IV therapy involves administering a carefully dosed solution of NAD+ directly into the bloodstream through an intravenous drip. Because it bypasses the digestive system, IV therapy allows for 100 percent absorption, making it especially effective for those who need immediate results or higher doses.

A typical NAD IV session can last anywhere from 60 to 120 minutes depending on the dosage. The slow, controlled drip allows the body to absorb and utilize NAD efficiently without overwhelming the system.

Many patients report feeling mentally clearer, more energized, and more focused even after the first treatment. For best results, NAD IV is often administered in a series of treatments followed by maintenance sessions.

What are NAD Injections?

For patients who prefer a quicker option, NAD injections offer an alternative method of delivery. These are administered as intramuscular shots, usually in the arm or glute, and take only a few minutes to complete.

While NAD injections may not deliver the same volume as IV therapy, they are still highly effective for maintenance, energy support, and convenience. Many patients at Coronado Health choose injections as part of their weekly or monthly wellness routine.

Who Can Benefit from NAD Therapy?

NAD therapy is a versatile and powerful treatment that benefits a wide range of individuals. Here are some of the most common groups who may benefit from regular NAD IV or injections:

Individuals with Fatigue or Low Energy

If you constantly feel sluggish or tired despite getting enough sleep, you may be suffering from mitochondrial dysfunction or NAD depletion. NAD therapy can help restore optimal energy levels by boosting mitochondrial performance.

People with Brain Fog or Cognitive Decline

NAD plays a crucial role in neuroprotection and brain health. Patients experiencing mental fatigue, memory issues, or decreased focus often find NAD therapy helpful for improving clarity and concentration.

Athletes and Active Individuals

Whether you are a professional athlete or someone who enjoys staying fit, NAD can help you recover faster, reduce inflammation, and support muscle repair. It also helps maintain endurance and stamina.

Patients Battling Chronic Illness

Conditions like fibromyalgia, chronic fatigue syndrome, Lyme disease, and autoimmune disorders are often associated with cellular dysfunction and low NAD levels. NAD therapy may offer supportive benefits for symptom management and energy recovery.

People Going Through Detox or Addiction Recovery

NAD IV has gained recognition in the addiction treatment community for its ability to reduce withdrawal symptoms, improve mood, and restore neurological balance. It supports detoxification and may lessen the dependence on medications during recovery.

Those Interested in Anti-Aging and Longevity

NAD is essential for DNA repair and cellular regeneration. Regular therapy may slow down age-related degeneration, reduce oxidative stress, and promote overall longevity.

High-Stress Professionals or Entrepreneurs

If you’re constantly in overdrive and burning the candle at both ends, your NAD stores are likely being depleted faster than your body can replenish them. NAD therapy may help you bounce back faster and stay mentally sharp.

When Will NAD Be Available at Coronado Health DPC?

We are excited to announce that NAD injection therapy will be available at Coronado Health Direct Primary Care starting Fall 2025. Our team is finalizing training, sourcing pharmaceutical-grade NAD, and preparing a comfortable space for injections.

If you are interested in trying NAD therapy for yourself, take the first step to Become a Patient with Coronado Health Direct Primary Care. Our members will be the first to receive notification when NAD Injection therapy becomes available at our office.

Why Choose Coronado Health for NAD Therapy?

At Coronado Health DPC, we are more than just a primary care office. We are your partner in wellness, prevention, and optimal living. Our mission is to offer care that is proactive, personalized, and rooted in evidence.

By adding NAD therapy to our offerings, we continue our commitment to helping our patients thrive at every stage of life. Whether you are struggling with burnout, dealing with chronic illness, or simply want to invest in long-term vitality, NAD therapy could be the missing piece.

At Coronado Health Direct Primary Care, we believe that exceptional care starts with exceptional people just like you! We’re thrilled to introduce two new members of our team who bring energy, experience, and a whole lot of heart to our clinic: Sierra, our new Clinical Operations Manager, and her lovable Mini Goldendoodle, Cooper.

A Leader with a Heart for Patient-Centered Care

Sierra joins our team with more than a decade of hands-on healthcare experience and a passion for delivering patient-centered care. As Clinical Operations Manager, she brings a well-rounded perspective shaped by diverse roles across the healthcare landscape. From her beginnings as a Medical Assistant and New Patient Coordinator, to her time as a Certified Nursing Assistant (CNA) in Med-Surg and Stroke units, and her experience as a Registered Pharmacy Technician… Sierra has done it all.

Her background gives her a deep understanding of clinical workflows, staff coordination, and what it takes to create a smooth, supportive, and caring experience for our patients and our team.

But her journey doesn’t stop there. Sierra is currently completing prerequisite coursework as she prepares to pursue nursing or Physician Assistant (PA) school—a testament to her dedication to continuous learning and clinical excellence.

Empowering the Team, Enhancing the Patient Experience

Sierra is already making a meaningful impact by leading with empathy, building team cohesion, and streamlining clinical processes. She’s committed to fostering a culture where both staff and patients feel seen, heard, and supported.

Her strengths lie not only in operational know-how but also in her natural leadership, communication skills, and ability to inspire those around her. Whether it’s refining our workflows or helping patients feel at ease during a visit, Sierra is someone who leads with both skill and heart.

Life Outside the Clinic

When she’s not at the clinic, Sierra is a proud and devoted mom to her energetic 6-year-old son, and enjoys an active home life with her fiancé and their furry companion, Cooper. You’ll often find her unwinding through powerlifting sessions or Commit Dance Fitness—both of which reflect her vibrant energy and dedication to health and wellness.

And Now… Meet Cooper!

We’d be remiss if we didn’t introduce the newest (and possibly most popular) member of our Coronado Health team: Cooper, Sierra’s Mini Goldendoodle and our official office dog! Cooper is more than just adorable, he’s a comforting presence for both staff and patients alike.

With his friendly demeanor, soft curls, and wagging tail, Cooper brings a smile to everyone who walks through our doors. While he’s not involved in patient care, his role as a “wellness ambassador” definitely boosts morale and adds a special charm to our patient experience.

We’re So Glad You’re Here, Sierra and Cooper!

Please join us in giving a warm welcome to Sierra and Cooper. Their presence is already making a positive difference at Coronado Health Direct Primary Care, and we’re excited for the continued growth, compassion, and care they bring to our community!

By Coronado Health Direct Primary Care in Henderson, Nevada

Hormonal changes affect nearly every part of your life from how you sleep to how you think, feel, and perform. If you’ve been struggling with fatigue, mood swings, weight gain, or low libido, it might not be “just stress” or aging. It could be a sign that your hormones are out of balance.

At Coronado Health Direct Primary Care, located in Henderson, Nevada, we offer HRT therapy to help patients from across the Las Vegas Valley restore balance, improve quality of life, and feel like themselves again. In this post, we’ll break down what hormone replacement therapy is, how it works, and when it may be right for you.

What Is HRT Therapy?

Hormone Replacement Therapy (HRT) is a medical treatment that supplements or balances hormones that your body is no longer producing in optimal amounts. This therapy is often used to relieve symptoms associated with menopause, perimenopause, low testosterone (Low T), thyroid dysfunction, or other hormonal imbalances.

HRT therapy can involve the replacement of:

• Estrogen and progesterone (primarily for women)
  
• Testosterone (for both men and women)
  
• Thyroid hormones, if clinically necessary
  

At Coronado Health Direct Primary Care, we provide customized hormone therapy plans tailored to your body’s unique needs, using lab testing and thorough consultations to guide every decision.

Why Do Hormones Matter?

Hormones are your body’s internal messengers. They regulate:

• Sleep cycles
  
• Energy levels
  
• Mood and memory
  
• Metabolism
  
• Muscle mass and bone density
  
• Sexual function
  
• Menstrual cycles and fertility
  

When hormones become imbalanced, even slightly, it can affect your entire well-being. That’s why HRT therapy in Henderson, NV, isn’t just about symptom relief—it’s about restoring balance and vitality to your everyday life.

Signs You Might Need HRT Therapy

Hormonal imbalances can look different depending on your age, gender, and health history. Below are common signs we see in patients throughout Las Vegas and Henderson who benefit from hormone replacement therapy.

For Women:

• Hot flashes or night sweats
  
• Brain fog or difficulty concentrating
  
• Vaginal dryness or discomfort
  
• Mood swings, anxiety, or depression
  
• Irregular or absent menstrual cycles
  
• Weight gain, especially around the abdomen
  
• Low libido
  
• Fatigue that doesn’t improve with rest
  
• Sleep disturbances
  

For Men:

• Low libido or erectile dysfunction
  
• Fatigue and reduced stamina
  
• Loss of muscle mass or increased body fat
  
• Mood changes or irritability
  
• Difficulty focusing
  
• Hair thinning
  
• Sleep issues
  
• Lack of motivation
  

If any of these symptoms sound familiar, HRT therapy at Coronado Health Direct Primary Care may be worth exploring.

When to Consider Hormone Replacement Therapy

Hormone replacement therapy is not one-size-fits-all. We help patients decide whether HRT is appropriate based on lab results, symptoms, and overall health goals. Here are some common scenarios where HRT is recommended:

1. Menopause and Perimenopause

Women entering perimenopause or menopause often experience rapid shifts in estrogen and progesterone levels. HRT can dramatically reduce symptoms like hot flashes, night sweats, mood changes, and sleep disturbances.

2. Low Testosterone in Men (Andropause)

Testosterone levels in men tend to decline with age, starting as early as the 30s. Testosterone replacement therapy (TRT) is a form of HRT that helps restore energy, libido, mental clarity, and muscle strength.

3. Post-Surgical Hormone Loss

Women who have undergone hysterectomy or oophorectomy (removal of ovaries) may experience immediate hormonal drops. HRT can help maintain bone health, mood stability, and sexual function.

4. Thyroid Hormone Deficiency

Though technically separate from estrogen or testosterone therapy, thyroid hormone replacement is a vital part of full-body hormonal balance. Symptoms of low thyroid often include fatigue, cold intolerance, brain fog, and weight changes.

5. Premature Menopause or Hormonal Imbalance at a Young Age

Some women experience early menopause or primary ovarian insufficiency before age 40. For these patients, HRT can help prevent long-term complications like osteoporosis and cardiovascular disease.

Is HRT Therapy Safe?

One of the most common questions we hear at Coronado Health Direct Primary Care is whether hormone replacement therapy is safe.

Research shows that for most patients under age 60—or within 10 years of menopause—HRT is both safe and highly effective. As with any medical treatment, risks depend on personal and family history, lifestyle, and the type of hormones used.

We offer bioidentical hormone replacement therapy (BHRT) for many patients, which uses hormones chemically identical to those your body naturally produces. This approach may reduce the risk of side effects for some individuals.

Our team takes a conservative, science-backed approach to dosing and monitoring, ensuring that your HRT plan is as safe as it is effective.

What to Expect at Coronado Health Direct Primary Care

Here’s how we approach hormone therapy for our patients across Las Vegas, Henderson, and surrounding areas:

Comprehensive Consultation

We take time to understand your full health history, current symptoms, and long-term goals.

Lab Testing

We run detailed hormone panels to measure levels of estrogen, progesterone, testosterone, thyroid, DHEA, and cortisol.

Personalized Plan

If hormone imbalance is confirmed, we create a personalized HRT plan using your preferred method—whether oral, topical, injectable, or pellet-based therapy.

Ongoing Support

Hormone therapy requires fine-tuning. We regularly monitor your levels and symptoms, adjusting as needed to keep you feeling your best.

Complementary Approaches to HRT Therapy

Hormone therapy works best when combined with healthy lifestyle habits. At Coronado Health in Henderson, we coach patients on how to support hormone health naturally through:

• Nutrition counseling
  
• Stress management
  
• Sleep optimization
  
• Targeted supplements
  
• Regular movement and strength training
  

These changes often enhance the effectiveness of HRT therapy and help patients see more lasting results.

You Don’t Have to “Push Through It”

If you’ve been told your symptoms are just part of getting older—or if you’re tired of feeling like a shell of your former self—know that HRT therapy may help you feel vibrant, strong, and balanced again.

At Coronado Health Direct Primary Care, we’re proud to support patients from all over the Las Vegas Valley, including Henderson, Summerlin, Green Valley, North Las Vegas, and beyond. We believe in listening to your story, using evidence-based care, and walking with you through every step of your wellness journey.

Ready to take the first step to accessible, affordable, and exceptional healthcare?

Become a patient to learn more about our hormone replacement therapy options in Henderson, Nevada.

By Coronado Health Direct Primary Care

When a woman walks into a clinic or emergency room complaining of chronic cramps, bloating, diarrhea, constipation, or abdominal discomfort, she often faces more than physical pain—she also encounters a healthcare system that may delay diagnosis, underestimate her symptoms, or mislabel them as psychological. While women have made significant strides in healthcare access and representation, the medical world still carries a history of gender bias that affects how women’s symptoms are perceived and treated.

At Coronado Health Direct Primary Care, we believe every patient deserves to be heard, respected, and thoroughly evaluated. We’re raising awareness about why women’s gastrointestinal and abdominal symptoms are too often dismissed—and what can be done to change that.

A Pattern of Dismissal

Women are statistically more likely than men to experience delays in diagnosis for conditions that involve chronic pain, abdominal distress, or non-specific digestive symptoms. For instance:

• Irritable Bowel Syndrome (IBS) affects more women than men, yet many women report years of symptoms before receiving a proper diagnosis.
  
• Endometriosis, a condition affecting roughly 1 in 10 women, often causes intense abdominal and pelvic pain, yet the average delay in diagnosis is 7 to 10 years.
  
• Celiac Disease and other autoimmune-related gastrointestinal issues are more common in women, but symptoms are frequently labeled as stress or dietary intolerance without proper testing.
  

So, what’s behind this pattern?

Historical Bias in Medicine

Historically, medical research and clinical trials have prioritized male subjects. For decades, men were considered the “default” patient, and women were excluded from many studies because of perceived complications like hormonal cycles or pregnancy potential. This has led to a gap in knowledge about how diseases present differently in women.

The result? Many diagnostic criteria are still based on how symptoms appear in men. For abdominal pain or gastrointestinal distress, that means a woman’s symptoms may not match textbook expectations, leading doctors to second-guess or deprioritize her concerns.

The “It’s Just Stress” Response

Too often, women’s symptoms are attributed to emotional or psychological causes. When a woman describes recurring cramps, bloating, or unpredictable bowel movements, she may hear:

• “It’s probably just stress.”
  
• “Maybe it’s hormonal.”
  
• “You’re overreacting.”
  

While it’s true that stress and hormones play a role in overall health, this explanation should never be used to bypass testing or dismiss valid physical symptoms. Women’s complaints of pain or discomfort deserve the same clinical curiosity and investigative rigor as anyone else’s.

Complex Symptoms, Overlapping Conditions

Another reason women face diagnostic delays is the complexity of their symptoms. Conditions like PCOS, IBS, interstitial cystitis, endometriosis, and thyroid disorders can overlap in symptoms such as:

• Abdominal pain
  
• Bloating
  
• Fatigue
  
• Digestive issues
  
• Mood changes
  

These symptoms can be vague, intermittent, and hard to pin down. But complexity shouldn’t be a reason to ignore them—it should be a reason to dig deeper.

Social Conditioning and the Tolerance of Pain

Many women are raised to believe that pain is just a part of life. From menstrual cramps to childbirth, there is a cultural expectation that women should “tough it out.” This mindset can lead women to minimize their symptoms, delay seeking care, or doubt themselves when their symptoms aren’t taken seriously.

Add to that the pressure to juggle careers, families, and social expectations, and it’s easy to see how many women might deprioritize their own health until the symptoms become debilitating.

The Role of Medical Gaslighting

Medical gaslighting refers to situations where a patient’s concerns are dismissed or minimized by a provider, leaving them feeling confused, unheard, or ashamed. Women—especially women of color—are disproportionately affected by this.

For example, a woman might report ongoing digestive distress, only to be told to try a new diet or drink more water. If her tests come back normal, she may be told “everything looks fine,” despite the very real discomfort she’s experiencing daily.

This can lead to:

• Loss of trust in healthcare providers
  
• Delayed diagnoses of serious conditions
  
• Worsening symptoms over time
  
• Increased anxiety or depression
  

Diagnostic Challenges in GI and Reproductive Health

Some gastrointestinal and gynecological conditions share very similar symptoms. For example:

• Endometriosis can mimic IBS.
  
• Ovarian cysts can cause bloating and abdominal pain.
  
• Food intolerances can look like hormone-related cramping.
  

Without a coordinated approach between primary care, GI specialists, and gynecology, women often bounce between appointments with no clear answers. That’s where Direct Primary Care can play a unique and powerful role.

What Coronado Health DPC Is Doing Differently

At Coronado Health Direct Primary Care, we believe in a holistic, patient-centered model that emphasizes listening and long-term care. Here’s how we approach women’s health—especially when it comes to complex, recurring symptoms:

We Take Time to Listen

Because we don’t operate under the constraints of traditional insurance billing, our visits aren’t rushed. We offer longer appointment times, which allows us to hear the full story—not just a few bullet points.

We Trust the Patient’s Intuition

You know your body better than anyone. If you feel something is off, we take that seriously. Symptoms don’t have to fit a textbook mold to be real.

We Coordinate Care

When needed, we advocate for timely referrals to GI specialists, gynecologists, and labs. We also help patients navigate imaging and testing, ensuring nothing falls through the cracks.

We Focus on Root Causes

Instead of masking symptoms with quick fixes, we investigate potential causes—whether hormonal, autoimmune, structural, or related to diet and lifestyle.

We Empower Patients

Education is part of every visit. We help patients understand the why behind their symptoms and guide them toward sustainable solutions, not just symptom suppression.

When to Speak Up

If you’ve been living with bloating, cramps, diarrhea, constipation, or abdominal pain for more than a few weeks—or if your symptoms interfere with your daily life—it’s time to speak up. Don’t settle for “it’s probably nothing” if your gut is telling you otherwise.

Red flags that warrant medical evaluation include:

• Symptoms that occur with every menstrual cycle
  
• Blood in your stool
  
• Sudden weight loss or gain
  
• Persistent fatigue
  
• Severe or sharp abdominal pain
  
• Symptoms that have lasted longer than a month
  

You Deserve Better

Women’s health is complex, and that’s exactly why it deserves more attention—not less. At Coronado Health Direct Primary Care, we are committed to changing the narrative. We want to end the cycle of dismissal and delay that too many women have experienced.

Your pain is real. Your symptoms matter. And answers are possible.

If you’re looking for a healthcare partner who listens, advocates, and sees the full picture—you’ve come to the right place.

Image by FreePik.com

In today’s fast-paced, insurance-driven healthcare system, many patients feel rushed, overlooked, or frustrated by the complexities of getting care. That’s one reason why Dr. Harpreet Tsui, founder of Coronado Health Direct Primary Care in Henderson, Nevada, made the bold decision to step away from the traditional model and open her own Direct Primary Care (DPC) practice. In a recent episode of Sit Downs with City Lifestyle – Vegas Edition, Dr. Tsui shares her inspiring journey and how her practice is transforming the patient experience in Southern Nevada.

The Problem with the Traditional Healthcare System

Dr. Tsui’s decision to leave traditional fee-for-service medicine wasn’t made lightly. After years of practicing in systems dominated by insurance regulations and time constraints, she found herself burned out and disillusioned. Like many other physicians, she realized that she wasn’t able to provide the kind of care her patients deserved. Appointments were rushed, documentation requirements were excessive, and patient relationships became increasingly transactional.

“I went into medicine to help people,” Dr. Tsui explains in the interview. “But I found myself spending more time with a computer than with my patients.”

This disconnect inspired her to research alternative care models—leading her to Direct Primary Care.

What Is Direct Primary Care?

Direct Primary Care (DPC) is a membership-based model that eliminates the middleman—insurance companies—and allows patients to pay a flat monthly fee for unlimited access to primary care services. At Coronado Health Direct Primary Care, this means longer appointments, more frequent visits, same-day or next-day scheduling, and 24/7 direct communication with your doctor.

No insurance billing. No hidden fees. Just high-quality, personal care.

Dr. Tsui describes DPC as “healthcare the way it should be.” Because she’s not beholden to insurance reimbursements or quotas, she can spend more time with each patient, focusing on prevention, education, and wellness—not just symptom management.

Who Is DPC Good For?

Dr. Tsui emphasizes that Direct Primary Care works for a wide range of patients—from healthy young professionals who want convenient, transparent care to older adults managing chronic conditions. It’s also an excellent fit for small business owners, entrepreneurs, or families who want affordable, comprehensive healthcare without the hassle of insurance paperwork.

In addition to primary care services, Coronado Health Direct Primary Care offers lab testing, chronic disease management, women’s health, wellness exams, and coordination of specialty care. The flat monthly fee makes it easy to budget for healthcare, and patients are never surprised by unexpected bills.

Building a Better Relationship with Your Doctor

One of the most powerful aspects of the Direct Primary Care (DPC) model is the renewed doctor-patient relationship. With fewer patients on her panel, Dr. Tsui is able to get to know each individual personally. She understands their health goals, family dynamics, and life circumstances—and she works with them as a partner in their wellness journey.

This level of care is especially meaningful in today’s fragmented healthcare environment, where patients are often bounced between providers and rarely see the same doctor twice.

“I get to do what I love—really care for people,” Dr. Tsui says. “It’s incredibly rewarding.”

Serving the Greater Las Vegas Area

Coronado Health Direct Primary Care proudly serves Henderson, Summerlin, Enterprise, Spring Valley, and surrounding communities in the Las Vegas Valley. Whether you’re new to the area or simply tired of the limitations of insurance-based care, Coronado Health offers a fresh alternative that puts patients first.

If you’re ready to experience healthcare in a more personal, affordable, and empowering way, schedule a free meet-and-greet with Dr. Tsui.

Source:

Watch the full interview with Dr. Harpreet Tsui on City Lifestyle Vegas

By Coronado Health Direct Primary Care

Fiber plays a crucial role in maintaining good health, yet many Americans fall short of the recommended daily intake. According to the American Heart Association, the average adult should aim for about 25 grams of fiber per day for optimal health. Getting enough fiber helps support digestion, regulate blood sugar levels, lower cholesterol, and even reduce the risk of chronic diseases like heart disease and certain types of cancer.

If you are wondering how to realistically meet that 25-gram target, you are not alone. In this blog, Coronado Health Direct Primary Care will guide you through everything you need to know about fiber and provide practical, easy ways to incorporate it into your daily routine.

What Is Fiber?

Fiber is a type of carbohydrate found in plant-based foods that the body cannot fully digest. While most carbohydrates are broken down into sugar molecules, fiber passes through the body largely intact. There are two main types of fiber:

• Soluble fiber dissolves in water and forms a gel-like substance. It helps lower blood cholesterol and glucose levels. Good sources include oats, apples, citrus fruits, carrots, and legumes.
• Insoluble fiber does not dissolve in water. It adds bulk to stool and helps food move through the digestive system, promoting regularity. Sources include whole wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower and potatoes.

For best health, it is important to consume a mix of both types of fiber.

Why Is Fiber So Important?

Fiber offers a wide range of health benefits, including:

• Improved Digestive Health: Fiber helps prevent constipation and promotes regular bowel movements.
• Heart Health: Soluble fiber can lower total blood cholesterol levels by reducing low-density lipoprotein, or “bad” cholesterol.
• Blood Sugar Control: Fiber, particularly soluble fiber, slows the absorption of sugar, which can help manage blood sugar levels.
• Weight Management: High-fiber foods are more filling, which can help you eat less and stay satisfied longer.
• Reduced Risk of Chronic Disease: A diet high in fiber is associated with a lower risk of developing type 2 diabetes, colorectal cancer, and cardiovascular disease.

Now that we understand the importance of fiber, let’s discuss practical strategies to help you reach 25 grams per day.

Easy Strategies to Boost Your Fiber Intake

Start Your Day with a High-Fiber Breakfast

Breakfast is an excellent opportunity to set the tone for the rest of your day. Choose options that are naturally high in fiber.

Examples include:

• A bowl of oatmeal topped with berries and a sprinkle of chia seeds (10 grams)
• A whole-grain English muffin with peanut butter and banana slices (8-10 grams)
• Greek yogurt parfait with high-fiber granola and mixed fruits (7-9 grams)

Choose Whole Grains

Whenever possible, swap refined grains for whole grains. Whole grains retain all parts of the grain — the bran, germ, and endosperm — providing more fiber and nutrients.

Good options include:

• Brown rice instead of white rice
• Whole wheat pasta instead of regular pasta
• Quinoa, barley, or farro as side dishes
• Whole grain bread with at least 3-5 grams of fiber per slice

Reading labels can help. Look for products where “whole grain” is the first ingredient.

Load Up on Fruits and Vegetables

Fruits and vegetables are some of the most fiber-rich foods you can eat. Aim to fill half your plate with produce at every meal.

Here are some high-fiber choices:

• Raspberries: 8 grams per cup
• Pears (with skin): 5.5 grams per medium pear
• Broccoli: 5 grams per cup cooked
• Carrots: 3.5 grams per cup raw
• Avocado: 10 grams per whole fruit

Keeping the skin on fruits and vegetables provides the most fiber, so wash thoroughly and enjoy.

Incorporate Legumes

Legumes — such as beans, lentils, and peas — are powerhouses when it comes to fiber content. Adding legumes to your meals can significantly boost your fiber intake.

Some ideas:

• Add black beans or kidney beans to salads and soups
  
• Prepare a lentil stew or curry
• Snack on roasted chickpeas
• Use hummus as a dip for vegetables

One cup of cooked lentils contains about 15 grams of fiber, getting you more than halfway to your daily goal.

Snack Smart

Snacking offers another chance to sneak in more fiber. Instead of chips or cookies, opt for fiber-rich options.

Smart snack ideas include:

• A small handful of almonds or pistachios (3-4 grams)
• Fresh fruit like an apple or a pear
• Vegetables with hummus
• Popcorn (air-popped and minimally seasoned, about 4 grams per 3 cups)

Add Seeds

Seeds such as chia seeds, flaxseeds, and pumpkin seeds are tiny yet packed with fiber.

Ways to use them:

• Stir chia seeds into yogurt, oatmeal, or smoothies
• Sprinkle flaxseeds over cereal or salads
• Use pumpkin seeds as a crunchy salad topping
• One ounce of chia seeds contains about 10 grams of fiber.

Drink Plenty of Water

As you increase your fiber intake, it is important to drink enough water. Fiber works best when it absorbs water, making stool soft and bulky. Without adequate hydration, increased fiber can sometimes lead to bloating or constipation.

Aim for at least 8 cups (64 ounces) of water per day, and adjust based on your activity level and climate.

Sample One-Day High-Fiber Meal Plan

Here is an example of how you might reach 25 grams of fiber in a day:

• Breakfast: Oatmeal made with half a cup of oats, topped with half a cup of raspberries and a tablespoon of chia seeds (10 grams)
• Snack: Apple with almond butter (5 grams)
• Lunch: Salad with mixed greens, chickpeas, cucumbers, and a whole grain roll (8 grams)
• Snack: Handful of pistachios (3 grams)
• Dinner: Grilled chicken with roasted broccoli and brown rice (7 grams)

Total: About 33 grams of fiber

Tips for Success

• Increase Fiber Gradually: A sudden jump in fiber can cause digestive discomfort. Add fiber-rich foods slowly over a few days.
• Be Mindful of Portions: Some fiber-rich foods are high in calories, so balance portion sizes if you are managing your weight.
• Combine Fiber Sources: Mix soluble and insoluble fiber foods for balanced benefits.
• Be Consistent: Eating fiber-rich foods every day, rather than sporadically, will support better health outcomes.

When to See Your Doctor

If you experience persistent digestive issues such as bloating, gas, or constipation despite a high-fiber diet, it is important to consult your healthcare provider. Some gastrointestinal conditions, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), may require specialized dietary adjustments.

Image by FreePik.com