Collierville Family Health

01/01/2026

Time for some healthy eating habits! Also get some steps in and get those 10,000 steps.

01/01/2026

Happy New Years! Hope 2026 will bring everyone continued happiness and success.

12/22/2025

Eat an apple a day!

12/22/2025

We will be open on December 29th, 30th and January 2nd.

12/10/2025

Helpful tips to avoid triggering a migraine.

Doctors aren’t totally sure what causes migraine headaches, but they think imbalances in certain brain chemicals may play a role. Things that may set off a migraine include: http://ms.spr.ly/6186sfuSy

11/19/2025

During the fall and winter months, especially when the days become shorter due to daylight savings time, you may note some tiredness due to vitamin D deficiency.

Vitamin D

How vitamin D is made and its benefits:
Production: Your body makes vitamin D when ultraviolet B (UVB) rays from the sun hit your skin. Factors like time of day, season, latitude, skin color, and sunscreen use all affect how much is produced.
Bone health: Vitamin D is critical for absorbing calcium, which helps build and maintain strong bones. Without enough vitamin D, you are at a higher risk for conditions like osteoporosis (weak, brittle bones).
Other benefits: Vitamin D also plays a role in muscle movement, nerve function, and supporting the immune system to fight off infections.
How to get enough vitamin D
Sunlight: Aim for 5 to 30 minutes of sun exposure on your arms, hands, and legs at least twice a week, preferably between 10 am and 4 pm. Remember that while sunlight is good for vitamin D production, it's important to protect your skin from sun damage and skin cancer.
Food: Incorporate vitamin D-rich or fortified foods into your diet:
Fatty fish (like salmon, mackerel, and sardines)
Fortified milk, yogurt, and orange juice
Mushrooms
Egg yolks
Supplements: If you have limited sun exposure, talk to your doctor about whether a vitamin D supplement is right for you.
Call us at Collierville Family Health 901-221-8983

11/11/2025

Water Soluble vitamins:

Water-soluble vitamins, primarily Vitamin C and the B-complex vitamins, are found in foods like fruits, vegetables, lean meats, eggs, and fortified grains, and are essential for energy metabolism, cell function, immune support, and blood cell production. Because they are not stored in the body, they need to be consumed regularly and excess amounts are excreted, making toxicity rare.

Vitamin C
Benefits: Promotes collagen production, a strong immune system, iron absorption, and has antioxidant properties.
Sources: Citrus fruits, bell peppers, broccoli, potatoes, tomatoes, strawberries, and kiwis.

B-complex vitamins
Benefits: Support metabolism, energy production, healthy skin, and proper nerve and heart function. They are also crucial for creating DNA and red blood cells.
Sources:
B1 (Thiamine): Whole grains, seeds, pork, and fish.
B2 (Riboflavin): Milk, yogurt, cheese, eggs, and fortified cereals.
B3 (Niacin): Meat, poultry, fish, fortified grains, and mushrooms.
B5 (Pantothenic Acid): Chicken, whole grains, broccoli, and avocados.
B6 (Pyridoxine): Meat, fish, poultry, and bananas.
B7 (Biotin): Eggs, liver, and nuts.
B9 (Folate): Leafy green vegetables, legumes, and fortified grains.
B12 (Cobalamin): Meat, fish, eggs, and dairy products.

Call 901-221-8983 for any of your health needs.

11/06/2025

Vitamins are very important for fully optimizing body functions. And you can take a multi vitamin or include foods rich in those vitamins and incorporate them into your diet. They include fat soluble vitamins and water soluble vitamins. Here are the fat soluble.

Fat-Soluble Vitamins

Vitamin Top Food Sources
Vitamin A Beef liver, eggs, fish, fortified milk, sweet potatoes, carrots, spinach, and pumpkins.

Vitamin D Fatty fish (salmon, mackerel), fish liver oils, egg yolks, liver, and fortified milk and cereals. Your body also makes vitamin D from sun exposure.

Vitamin E Vegetable oils (soybean, corn), nuts (almonds, peanuts), seeds, whole grains, and leafy green vegetables.

Vitamin K Leafy green vegetables (kale, spinach, collard greens), broccoli, Brussels sprouts, cabbage, and vegetable oils.

11/04/2025

If you have not received your flu vaccine you would still benefit from getting one. The months in which it can peak are the winter months when everyone is indoors more.
Typical symptoms include fever, chills, aches, cough and sore throat. Intestinal symptoms, such as vomiting or diarrhea, are possible but uncommon. Although most people are ill for only a few days, influenza sometimes leads to more serious illness, such as pneumonia.
Call 901-221-8983 and schedule an appointment for your flu vaccine.

10/26/2025

Teach your brain healthy eating habits.

Research shows that eating a high-fat, high-sugar diet for as little as four days can start to change your brain’s memory center.

After just four days on a junk-food-style diet, scientists observed that CCK interneurons in the hippocampus — the region responsible for memory, learning, and appetite regulation — became abnormally active. This shift can impair how the brain regulates hunger and fullness, driving cravings and overeating.

In other words, your brain begins to “learn” unhealthy eating patterns, reinforcing the cycle of poor food choices and reduced cognitive control.

The takeaway?
Your food choices directly influence your brain chemistry, memory, and metabolic balance. Nourish your brain with whole foods, healthy fats, and fiber because better food means better focus, better memory, and better health.