[News Article] Marin City Health and Wellness Breaks Ground for New Health Center in Marin City

Marin City Health and Wellness Center, whose mission is to provide innovative health and wellness services to all, with the goal of African-American Health Equity celebrates the groundbreaking of its new health center at 100 Phillips Drive in Marin City. The new health center will provide comprehensive health care services to all communities in Marin County including primary medical care, dental care, behavioral health services, substance abuse services, chiropractic care and more.

 

Read full article at Marin City News.

Filed under: Events, Free services, Marin City Clinic, Media, Park Rx, Research, Seniors, SF Bayview Hunters Point, Youth programsTagged with: ,

Preparing for Flu & Cold Season: Tips for Bay Area Families

As the weather cools and the days grow shorter, our bodies become more vulnerable to seasonal illnesses.
At Marin City Health and Wellness Center, with locations in Marin City, San Rafael, and Bayview Hunters Point, we’re here to help families across the Bay Area stay healthy and strong through flu and cold season.

 

Whether you’re a parent, grandparent, or caregiver, these simple prevention tips can make all the difference this fall and winter.

1. Get Your Flu Shot Early

The best protection starts with prevention. Getting your annual flu vaccine is one of the easiest and most effective ways to reduce your risk.
Vaccination not only protects you — it helps keep your loved ones and community safe, especially infants, older adults, and those with chronic health conditions.


Flu shots are available now at Marin City Health and Wellness Center.
Call or visit our website to schedule your appointment today. 


Pro tip: Ask your provider about staying up to date on COVID-19 boosters, too. Keeping your immune system protected is one of the best ways to stay well all season long.

2. Wash Hands — Often and Well

Hand-washing is still one of the simplest and most effective ways to prevent illness. Encourage everyone in your household to wash hands with warm water and soap for at least 20 seconds—especially before eating, after sneezing, or after being in public spaces.

When soap and water aren’t available, use a hand sanitizer that’s at least 60% alcohol.

3. Support Your Immune System Naturally

A strong immune system is your first line of defense.
Eat a variety of nutrient-rich foods — fruits, vegetables, lean proteins, and whole grains.
Get enough sleep, manage stress, and stay hydrated.

Try this: Add foods like citrus fruits, spinach, garlic, and yogurt to your meals to boost immunity naturally.

4. Know When to Stay Home

If you or your child feels unwell — especially with a fever, cough, or sore throat — it’s best to rest and recover at home.
Staying home when sick helps prevent spreading illness to coworkers, classmates, or community members.

If symptoms persist or worsen, call your healthcare provider for advice. Our caring team at Marin City Health and Wellness Center can help you decide whether an in-person visit or test is needed.

5. Stay Connected and Take Care of Each Other

Cold and flu season can take a toll on families, especially when juggling work, school, and caregiving. Remember to check in on neighbors and loved ones who may need extra support — especially seniors or those living alone.

Together, we can build healthier, more resilient communities across Marin City, San Rafael, and Bayview Hunters Point.

Stay Healthy, Bay Area!

Our team at Marin City Health and Wellness Center is proud to care for our communities through every season.
Whether you need a flu shot, a wellness visit, or guidance for your family’s health, we’re here for you — in Marin City, San Rafael, and Bayview Hunters Point.

Schedule your flu shot today at marincityclinic.org or call (415) 339-8813.

Together, we can make this flu season a healthy one! 

About MCHWC

Marin City Health and Wellness is a community health clinic serving Marin and San Francisco Counties, providing innovative health and wellness services to all, with the goal of African American health equity.

Make your appointment today by calling (415) 339-8813, available 24/7.

Filed under: Marin City Clinic

World Heart Day: Keep Your Blood Pressure in Check for a Healthier Heart

Every beat of your heart matters. On World Heart Day, we salute the incredible organ that keeps us alive—and remind ourselves how essential it is to protect it. One of the biggest threats to heart health is hypertension (high blood pressure)—often called the “silent killer” because many people have it without realizing it. At Marin City Clinic, we believe awareness, prevention, and action can help keep hypertension from taking its toll.

What is Hypertension — and Why It Matters

Blood pressure is the force of your blood pushing against the walls of arteries. When that pressure stays consistently high, it makes your heart work harder, damages blood vessels, and increases your risk for heart disease, stroke, kidney disease, and even cognitive decline. 

Recent guidelines from the American Heart Association and other bodies have reaffirmed that hypertension is one of the most modifiable risk factors for cardiovascular disease. The earlier it is detected and managed, the better the outcomes. 

How Hypertension is Classified (New Guidelines)

To understand what numbers are considered elevated, it helps to be aware of the newer standards:

  • Normal: less than 120/80 mm Hg

  • Elevated: systolic 120-129 and diastolic less than 80 mm Hg

  • Stage 1 Hypertension: systolic 130-139 or diastolic 80-89 mm Hg

  • Stage 2 Hypertension: systolic at least 140 or diastolic at least 90 mm Hg

These thresholds guide when to start lifestyle changes, medication, or both. The newest U.S. guideline (2025) emphasizes earlier intervention in many cases. 

World Heart Day Message: What You Can Do

This World Heart Day (and every day), here are key steps you can take to prevent or manage hypertension. Small effort + consistency = big heart health benefits.

  1. Measure Your Blood Pressure Regularly
     Don’t wait for symptoms—often there are none. Home monitoring is useful. Write down your readings, bring them to visits. Accurate measurement is essential.

  2. Adopt a Heart-Healthy Diet
     Diet plays a central role. The DASH eating plan (Dietary Approaches to Stop Hypertension) is one of the most effective. It emphasizes fruits, vegetables, whole grains, lean protein, low-fat dairy, and reducing sodium (with a goal of less than 2,300 mg of salt per day, ideally closer to 1,500 mg). Avoid processed foods, salty snacks, and heavy alcohol.

  3. Stay Physically Active
     Regular exercise helps lower blood pressure, strengthen the heart, and improve circulation. Aim for at least 150 minutes/week of moderate aerobic activity (walking, cycling, swimming) plus some strength training. Even daily walking can make a difference.

  4. Maintain a Healthy Weight
     Losing even 5-10% of body weight (for those who are overweight) can lead to meaningful drops in blood pressure. Small, sustainable changes in eating + movement matter.

  5. Limit Alcohol & Avoid Tobacco
     Alcohol in moderation (if at all) and quitting smoking help protect your cardiovascular system. Smoking causes direct damage to blood vessels, making hypertension more harmful.

  6. Manage Stress & Sleep Well
     Chronic stress, poor sleep, and lack of rest can all contribute to elevated blood pressure. Practices like meditation, deep breathing, yoga or even walking outdoors help. Strive for 7-9 hours of quality sleep per night.

  7. Follow the Treatment Plan If Medicated
    If your healthcare provider prescribes blood pressure medication, take it as directed. Don’t stop unexpectedly. Follow-ups and lab testing can help make sure that treatment is working well and adjusted as needed.

 

How Marin City Health and Wellness Can Help

At Marin City Clinic, we are committed to helping you safeguard your heart. Here’s what we offer:

 

  • Regular blood pressure checks and screenings

     

  • Health education on diet, exercise, sodium reduction, etc.

     

  • Support for behavior change (nutrition counseling, fitness referrals)

     

  • Medication management when needed, including ongoing monitoring and help with side effects or adjustments

     

  • Behavioral health support for stress, anxiety, or sleep issues that can affect heart health

     

We understand that changing habits can be challenging. Our care teams work with patients one-on-one to set realistic goals, offer resources, and provide ongoing encouragement.

Make a Commitment Today

This World Heart Day, take a moment for your heart. Here are three practical things you can do right now:

  1. Check your blood pressure — if you don’t already, get a reading (at home or at the clinic).

  2. Swap one food — reduce salt or processed food for one meal per day this week.

  3. Move more — take a walk, stretch, dance—just get your body moving for 20-30 minutes.

Every small step adds up. Over time, these changes compound. Your heart is resilient—and it responds beautifully when it receives care, attention, and love.

Hypertension may be silent, but the consequences are loud. Heart disease remains one of the leading causes of illness and death in our community and around the world. The power to protect your heart is in your hands: by measuring your blood pressure, making healthier choices, getting help when needed, and staying consistent. Marin City Clinic is here to support you every step of the way.

Let’s honor World Heart Day by committing to heart health—for ourselves, our families, and our community.

Marin City Health and Wellness is holding a Hypertension event this Friday 

100 Phillips Dive from 9:00am-12 :30pm

About MCHWC

Marin City Health and Wellness is a community health clinic serving Marin and San Francisco Counties, providing innovative health and wellness services to all, with the goal of African American health equity.

Make your appointment today by calling (415) 339-8813, available 24/7.

Filed under: Marin City Clinic

Nurturing Health: Celebrating Breastfeeding Awareness Month at Marin City Health & Wellness Center

August is Breastfeeding Awareness Month, a time to honor, educate, and support families through the nurturing power of breastfeeding. At Marin City Health & Wellness Center (MCHWC), we’re proud to offer holistic—and equitable—care to our community. Let’s explore how nurturing your baby also means nurturing yourself—your body, your smile, and your well-being.

Breastfeeding & Health Equity: Care That Honors You

Breastfeeding offers powerful benefits—from providing vital nutrients and immune support for infants to aiding postpartum recovery and reducing maternal health risks. At our San Rafael Women’s Health Center, lactation support is central to our maternal care model: nurturing both your physical well-being and your rights to equitable care.

MCHWC’s mission extends beyond individual health—it embraces African American health equity, ensuring that all community members, regardless of background or ZIP code, have access to top-tier, culturally responsive care.

Our San Rafael facility is designed as a boutique-style sanctuary—inclusive, safe, dedicated to the wellness of every woman who walks through our doors.

The Impact of Pregnancy & Postpartum on Oral Health

Pregnancy and postpartum can uniquely influence your dental health. Hormonal shifts may lead to gum inflammation or gingivitis. Morning sickness can erode enamel, and nutritional changes may affect daily oral care.

Care tips for protecting your smile:

  • Brush gently but thoroughly twice daily and floss daily

     

  • Rinse with water or fluoride mouthwash after reflux or vomiting

     

  • Choose teeth-healthy snacks—think calcium-rich foods and water

     

  • Schedule a dental check-up to catch any issues early

     

You don’t have to choose between quality oral health and navigating family care—our same-site dental services offer modern, comprehensive care that complements your postpartum needs.

How Our Mission Shapes Your Visit

From your first prenatal appointment through the postpartum period, MCHWC ensures care that respects your identity, experiences, and health needs—especially as they relate to systemic inequities.

What to expect at San Rafael Women’s Health Center:

  • Prenatal to Postpartum Continuity: Seamless support from pregnancy through breastfeeding and beyond, with professionals who understand community-specific challenges

  • Medical Integration: From primary care and reproductive health to behavioral and maternal care, we offer deeply integrated services

  • Dental Access: Convenient, compassionate care for your oral health, aligned with your broader wellness journey

  • Insurance Support & Sliding Fees: Whether you’re on Medi-Cal, private insurance, or need financial assistance, our team helps navigate these complexities.

  • Telehealth for Convenience: When life is busy, access care safely and securely from home

Because we aim for health equity, these services are designed not just to treat, but to uplift women in our community. 

Your Community-Focused Self-Care Checklist

  1. Book a Lactation Consultation
     Embark on your breastfeeding journey with confidence, clarity, and compassionate support at the San Rafael Women’s Health Center.

  2. Schedule a Dental Check-Up
     Ensure your smile stays as well cared for as your baby—ask about postpartum appointments.

  3. Learn About Your Benefits & Assistance Options
     We accept Medi-Cal, private plans, and offer sliding-scale fees—call (415) 339‑8813 to get personalized support with enrollment

  4. Choose How You Connect With Care
    Visit us in-person at 880 Las Gallinas Avenue, San Rafael, or connect through telehealth—either way, we’ve got your back.

Why Choose MCHWC & San Rafael Women’s Health Center?

  • Built for Health Equity: Our clinics are rooted in the mission of ensuring African American health equity, delivering care that closes racial and social health gaps
     
  • Culturally Responsive & Community-Centered: Since 2006, MCHWC has grown through grassroots efforts to serve diverse, marginalized populations with respect and understanding

  • Wraparound, Strengths‑Driven Approach: We don’t just treat symptoms—we address social determinants of health, providing whole-person care that includes health education, behavioral care, dental support, and recovery services

Take the Next Step—For You and Your Community

This Breastfeeding Awareness Month, care for your baby starts by caring for yourself—and by affirming your right to care that honors your identity and needs.

 

  • Schedule a lactation consultation to thrive in your breastfeeding goals

     

  • Book that dental check-up to protect your postpartum health

  • Call (415) 339-8813 (available 24/7) to schedule, ask about sliding fees, Medi-Cal, or telehealth options

About MCHWC

Marin City Health and Wellness is a community health clinic serving Marin and San Francisco Counties, providing innovative health and wellness services to all, with the goal of African American health equity.

Make your appointment today by calling (415) 339-8813, available 24/7.

Filed under: Events, Marin City Clinic

National Health Center Week 2025 Celebrating 60 Years of Community Impact

Past • Present • Future

📍 Location: 100 Phillips Drive, Marin City & 6301 Third Street, San Francisco
 📅 Date: Wednesday, August 6, 2025

As part of National Health Center Week (Aug. 3–9),
Marin City Health & Wellness Center invites you to a community celebration honoring 60 years of impact by Community Health Centers across the nation.

 

We’re bringing together patients, staff, board members, and local leaders—including a visit from our Congressman—to honor the legacy and future of accessible, community-based care.

 

🎉 What to Expect:
 • Brief remarks from leadership and special guests (including NACHC)
 • Healthy snacks & refreshments
 • Light games & activities
 • Blood pressure education
 • Optional A1-C screenings by our nurse practitioner

 

Let’s celebrate the people, purpose, and progress of community healthcare.
Your presence helps us reflect on the past, inspire the present, and build a stronger future—together.

 

Hosted by Marin City Health & Wellness Center | https://marincityclinic.org

Filed under: Events, Marin City Clinic

9 Ways to Stay Safe and Thrive in Summer

Summer in the Bay Area is full of sunshine, community events, outdoor fun — and, sometimes, extreme heat, health risks and stress. At Marin City Health and Wellness Center (MCHWC), we want to make sure you not only stay safe this season, but feel your best.

 

Here are nine ways to protect your health, care for your well-being, and enjoy all that summer has to offer.

1. Hydrate Like Your Health Depends on It

Hot weather and outdoor activity can dehydrate you fast. Dehydration can lead to headaches, dizziness, fatigue, and more serious health problems — especially for older adults, children, and people with chronic conditions like diabetes or high blood pressure.

 

Stay hydrated by:

 

  • Drinking water throughout the day — don’t wait until you’re thirsty.

  • Eating water-rich foods like watermelon, oranges and cucumbers.

  • Limiting sugary drinks and alcohol, which can dry you out.

  • Carrying a reusable water bottle when you’re on the go.

If you’re taking care of kids or elders, remind them to sip water regularly too.

2. Keep Cool in the Heat

Heatwaves are becoming more frequent and intense. Long exposure to high temperatures can be dangerous, especially for people with limited access to air conditioning.

 

Stay cool by:

 

  • Staying indoors during peak heat hours (11 AM–4 PM).

  • Visiting cooling centers, libraries or community centers with AC.

  • Wearing loose, breathable clothing and a wide-brimmed hat.

  • Taking cool showers or using damp cloths to cool down.

  • Never leaving children, older adults or pets in a parked car.

Know the signs of heat exhaustion and heat stroke — like confusion, dizziness or flushed skin — and get medical help right away if they appear.

3. Protect Every Shade of Skin

Yes, people with darker skin tones do need sun protection. While melanin offers some natural protection, sunburns and skin damage can still happen, and skin cancer often goes undetected in communities of color until it’s more advanced.

 

Sun safety tips:

 

  • Use SPF 30+ sunscreen daily, even on cloudy days.

  • Reapply sunscreen every two hours when outdoors.

  • Wear sunglasses, hats and lightweight long sleeves when possible.

  • Stay in the shade when the sun is strongest.

Protecting your skin is about more than beauty — it’s part of staying healthy.

4. Move Your Body the Smart Way

Summer is perfect for physical activity — walking, dancing, biking, swimming — but it’s important to listen to your body and avoid overheating.

 

Stay active safely by:

 

  • Exercising in the early morning or evening.

  • Choosing shaded parks or indoor spaces.

  • Starting slow, especially if it’s been a while.

  • Stretching, doing yoga, or dancing indoors on hot days.

Even small movements make a difference. Aim for 30 minutes of movement most days; it supports your heart, joints and mood.

5. Eat Fresh and Colorful

Summer brings plenty of seasonal fruits and veggies that are rich in nutrients. Easier on your budget than packaged snacks, too!

 

Try adding:

 

  • Berries, melons, peaches and plums.

  • Tomatoes, zucchini, corn and leafy greens.

  • Lean grilled proteins and whole grains.

If accessing fresh food is tough right now, MCHWC can help connect you to local food programs or resources.

6. Care for Your Mental Health

Summer stress is real, from childcare challenges to financial pressure to just trying to “do it all.” Take a moment to check in with your mental well-being.

 

Try this:

 

  • Carve out time for rest and quiet, even 10 minutes helps.

  • Stick to simple routines to keep stress manageable.

  • Limit screen time and avoid doomscrolling on hot, anxious nights.

  • Talk to someone — a friend, a counselor, or your provider.

At MCHWC, we offer behavioral health services because your mind matters as much as your body.

7. Find Joy in Community

Health doesn’t happen in isolation. It grows stronger when we stay connected, whether it’s a block party, a support group, or simply catching up with neighbors.

This summer, consider:

  • Attending local MCHWC or community events.

  • Hosting a potluck or park day with friends.

  • Volunteering or joining a local organization.

Social connection lowers stress, boosts immunity, and reminds us we belong.

8. Keep Kids Safe, Cool and Curious

With school out, children need structured, safe and enriching activities. Whether it’s play, reading, or simple routines, summer is a great time to support your child’s development.

 

Tips for kids:

 

  • Keep them hydrated and sun-safe.

  • Encourage daily movement and creative play.

  • Visit your local library’s summer reading program.

  • Look into free or low-cost summer camps, if available.

MCHWC can help connect families to local youth programs and health services.

9. Schedule a Summer Health Check

Don’t let the season pass without checking in on your health. Whether it’s a check-up, a shot, or managing a chronic condition, MCHWC is here for you — no matter your insurance or income.

 

We offer:

 

  • Adult and pediatric care.

  • Women’s health and prenatal services.

  • Mental health care.

  • Vaccines and COVID boosters.

  • Help with Medi-Cal and insurance enrollment.

Call us at (415) 339-8813 to make an appointment or ask any question.

About MCHWC

Marin City Health and Wellness is a community health clinic serving Marin and San Francisco Counties, providing innovative health and wellness services to all, with the goal of African American health equity.

Make your appointment today by calling (415) 339-8813, available 24/7.

Filed under: Marin City ClinicTagged with: , , , , , ,

Teen Talk: Mental Health, Social Media and Speaking Up for Yourself

Being a teen today isn’t easy. Between school, friends, family expectations, and nonstop notifications, it’s easy to feel overwhelmed. Social media can be fun and help you stay connected, but it can also increase stress, especially when it leads to comparing yourself to others or feeling like you’re not good enough. Add in pressure to do well in school, fit in, and plan for your future, and it’s no surprise that more teens than ever are struggling with mental health.
At Marin City Health and Wellness Center (MCHWC), we understand the challenges teens face. And we want you to know you’re not alone. This post is your guide to understanding mental health, navigating social media stress, and learning how to speak up for yourself when it matters most, especially when it comes to your health.

Why Your Mental Health Matters

Mental health isn’t just about mental illness. It’s about how you think, feel, and handle everyday stress. It affects your mood, energy, focus, relationships, and even your physical health.

 

Many teens experience things like:

 

  • Feeling anxious, worried, or on edge

 

  • Feeling sad, hopeless, or like nothing matters

 

  • Trouble sleeping or sleeping too much

 

  • Changes in appetite

 

  • Withdrawing from friends or family

 

  • Losing interest in things you used to enjoy

 

These feelings are common—and treatable. But too often, teens keep them bottled up because they’re afraid of being judged, dismissed, or misunderstood.

Here’s the truth: your mental health is just as important as your physical health. And just like you’d see a doctor for a sore throat, you can talk to someone if you’re feeling down, stressed or anxious.

The Social Media Connection

Social media is a huge part of teen life. It’s where you connect with friends, express yourself, follow trends, and keep up with the world. But it’s also a space where pressure builds fast.

 

Here’s how social media can impact your mental health:

 

  • Comparison: Seeing filtered, perfect-looking posts can make you feel like your life doesn’t measure up.

 

  • FOMO (Fear of Missing Out): Scrolling through parties or events you weren’t invited to can trigger loneliness or insecurity.

 

  • Cyberbullying: Hurtful comments, exclusion, or online drama can deeply affect your mental and emotional well-being.

 

  • Sleep problems: Using screens late at night can make it harder to fall asleep or get good rest.

 

But here’s the good news: you can take control of how social media affects you. Start by paying attention to how you feel during and after using it. If certain accounts or platforms leave you feeling drained or down, it’s okay to take a break or unfollow.

Tips for Healthier Social Media Habits

You don’t have to quit social media altogether to protect your mental health. Try these strategies instead:

  • Limit screen time: Set time limits or use features that track usage.

  • Curate your feed: Follow people who inspire you or make you feel good. Unfollow those who don’t.

  • Take breaks: Try a “social media-free” day each week to recharge.

  • Talk about it: If something online is bothering you, tell a trusted friend, family member, or provider.

When to Ask for Help

It can be hard to know when what you’re feeling is “normal” stress or something more. If you’ve been feeling down, overwhelmed, or anxious for more than a couple of weeks, it’s time to check in with someone.

You might need support if:

 

  • You feel sad or angry most of the time

 

  • You’re withdrawing from friends or activities

 

  • You’re having trouble sleeping, eating, or concentrating

 

  • You’re having thoughts of hurting yourself or that things won’t get better

 

As we often say at MCHWC, asking for help doesn’t make you weak; it makes you strong. And you don’t have to figure everything out on your own.

Let’s Talk: How to Speak Up at the Doctor’s Office

It can feel intimidating to talk about your feelings, especially with an adult or healthcare provider. But your voice matters, and your health is your own.

At MCHWC, our providers want to hear from you, and not just your parent or guardian.

 

Here’s how to speak up for yourself:

 

  • Ask to talk alone: You have the right to speak privately with your provider during a visit.

 

  • Be honest: Whether it’s about anxiety, relationships, sex or substance use, your provider is here to help, not judge.

 

  • Use simple language: You can start with, “I’ve been feeling stressed a lot lately,” or “I haven’t been sleeping well.”

 

  • Ask questions: If you don’t understand something, say so. It’s your health; we want you to feel confident about it.

     

And remember: in California, teens have the right to confidential care for many services, including mental health, reproductive health, and substance use. That means you can talk to a provider at MCHWC about these topics without needing a parent’s permission.

How MCHWC Can Help

We’re here to support teens in our community and beyond without judgment, pressure or shame. Our services for teens include:

 

  • Mental health therapy and support groups

 

  • Regular checkups and school physicals

 

  • Reproductive and sexual health care

 

  • Substance use support

 

  • Help navigating school, family, and life stress

 

Not sure where to start? Stop by our Teen Clinic, open Fridays from 1:30 to 4:30 PM. It’s a safe, welcoming space just for teens to ask questions, get care, or talk to someone who gets it.

 

✔ Walk-ins welcome
✔ No parent or guardian permission needed
✔ Totally free and 100% confidential

 

To make an appointment, call (415) 339-8813, available 24/7. Our providers reflect the community we serve and are trained to listen with care and treat you with respect. Whether you want someone to talk to, need help managing anxiety, or just have questions, we’re here for you.

You Deserve to Be Heard

If you’re a teen feeling overwhelmed, anxious, or unsure about where to turn, know this: what you’re feeling is valid. You’re not alone. And support is closer than you think.

 

At Marin City Health and Wellness Center, we’re here to listen, help, and empower you to take care of your mental and emotional well-being. Speaking up is the first step. We’ll walk with you the rest of the way.

About MCHWC

Marin City Health and Wellness is a community health clinic serving Marin and San Francisco Counties, providing innovative health and wellness services to all, with the goal of African American health equity.

 

Make your appointment today by calling (415) 339-8813, available 24/7.

Filed under: Marin City ClinicTagged with: , ,