- PediatricsGeneral Page Tier 3BlogSix years ago I became a first-time mom to a precious baby boy. I had waited 40 long weeks to meet this new little person. After he was born, I was in complete awe of what my body had accomplished and was excited to discover everything motherhood would bring. I was ready for dirty diapers, sleepless nights and showerless days. What I wasn’t prepared for was the challenge of breastfeeding. I didn’t know how time-consuming nursing would be. I remember thinking, “This isn’t what the books say!” Suddenly I felt like I was treading water. It was lonely and isolating. I had no one to talk to and felt like I was stuck at home all day and night, because surely the second I tried to leave the house it would be time for my baby to eat again. I was dedicated to make breastfeeding work for me and decided to attend the breastfeeding support group at AAMC. In walked the vibrant Kim Knight, board-certified lactation consultant, to a room full of breastfeeding moms who were all experiencing their own unique challenges. Suddenly I had hope! I left each group meeting with more confidence and joy. I learned to stress less, live life more and that the ‘books’ aren’t always right when it comes to breastfeeding. My baby’s nursing pattern was normal. In fact, his frequent nursing was encouraging my body to establish a good milk supply. I learned about the unique supply and demand milk production process. My body would learn to supply exactly what my baby was demanding. It’s amazing when you stop to think about it! This was my first lesson in trusting my body and my baby, and trusting myself as a mother. We knew what we were doing after all! I quickly learned that so many moms need to hear the message that nursing can be challenging, but you can do it if you want. You just need a little education and the right support and resources. Often, moms think their milk supply is low when it really isn’t. At that very first support group there was a sweet mom who just could not trust that her body was enough. She thought she had to pump every feed to make sure she had enough milk for her baby. She became exhausted, stressing over every ounce she did or did not pump. You don’t need to stress about the numbers and ounces. Your baby is your proof. As long as your baby is gaining weight on breast milk, then your supply is good. I’ve also learned along the way that the amount of milk you pump is not an accurate measure of how much your baby is getting when they feed directly from your breast. Your baby is much more efficient than your pump! I had no clue how many ounces of milk my baby was getting, but I saw him growing and thriving. I started to appreciate his sweet little rolls that I worked so hard to give him! That was my evidence. One of our first jobs as a mom is to be able to feed our baby. If you choose to breastfeed and it’s not going well, it can be devastating. I can’t stress enough the value of a support network, whether it’s an in-person group, a Facebook group or a couple of friends who understand. Also, determining your personal breastfeeding goals is such an important part of the journey. Everyone’s journey is different. Some women give pacifiers, some women exclusively pump, some women schedule feedings and some women nurse on demand. There are so many ways to breastfeed and they’re all OK! At the end of the day you have to know you are doing an amazing thing for your child, and you are always enough. Join an Online Support Group The Milk Makers Community Facebook group is a breastfeeding support group started by Carly Glover in 2010. The group started with six moms from AAMC’s breastfeeding support group, and has grown to almost 2,000 local moms. The group welcomes and supports ALL local moms regardless of their personal choices when it comes to feeding their baby. To join, send Carly and the administrators a message. The AAMC Smart Parents Facebook group is a place for Moms and Dads to ask questions about their journey through parenthood and get answers from local parents and AAMC experts. Author Carly Glover is the founder of Milk Makers Community, doula with Annapolis Area Doulas and mother of four. Through her business, Carly is committed to supporting moms in their journey through pregnancy, birthing and post-partum, and helping instill confidence in their breastfeeding relationship. Breastfeeding Resources Breastfeeding Basics Class: Learn how to prepare for breastfeeding, how to hold your baby, how often and how long to feed, how to avoid common problems and much more. Breastfeeding Warm Line: Anne Arundel Medical Center’s lactation staff is available to answer any questions you might have about breastfeeding. You can reach our consultants seven days a week via our Warm Line at 443-481-6977. Simply leave a message and they’ll return your call between 9 am and 4 pm the same day. You can also e-mail our lactation staff anytime at [email protected]. Breastfeeding Support Group: Breastfeeding mothers are welcome to this gathering on the second and fourth Thursday of each month. The group is led by Kim Knight, a board-certified lactation consultant. The group is very informal and welcoming to breastfeeding mothers regardless of experience or degree of commitment. Bring your baby! Find a Lactation Consultant: A board-certified lactation consultant can help address your breastfeeding concerns or challenges. You can find one in your area through the United States Lactation Consultant Association directory. Back to Work and Breastfeeding Support Group: Discuss questions and concerns common to nursing moms who returned to work. Share your experiences and hear new ideas on how to continue to work and breastfeed successfully. This group meets the first Friday of every month at the Big Vanilla in Pasadena. AAMC Smart Parents: Join our Facebook community focused on the journey of parenthood. This is a safe, non-judgmental group to ask questions and get answers from local moms and dads, and AAMC experts. Originally published April 13, 2016. Last updated Aug. 26, 2019.0
- Men's Health, Women's HealthGeneral Page Tier 3BlogNearly everyone has heartburn once in a while. But if your heartburn happens two or more times a week, it may be a symptom of something more serious. You may have gastroesophageal reflux disease, or GERD. GERD is a digestive disorder that affects up to one in five U.S. adults. It occurs when the valve in the esophagus called the lower esophageal sphincter (LES) opens or relaxes too often or for too long or becomes loose. This causes stomach contents to back up into the food pipe, causing heartburn and acid indigestion. In addition to getting heartburn two or more times a week, you should seek a doctor’s help if you have trouble or pain when swallowing, coughing or choking during the night and/or heartburn pain that interferes with your daily activities. These are symptoms of GERD. Other symptoms include shortness of breath, chest pain, chronic cough, increased belching and bad breath. While there isn’t yet a cure for GERD, you can manage your symptoms. Doctors often recommend diet and lifestyle changes. Simple approaches include: Maintaining a healthy weight Avoiding tight-fitting clothing Avoiding trigger foods and drinks, such as fatty or fried foods, tomato sauce, alcohol, chocolate, garlic, onion and caffeine Eating smaller meals slowly Waiting at least three hours after eating before lying down or going to bed Elevating the head of your bed Quitting smoking Chronic or refractory GERD In addition to lifestyle changes, your doctor might also recommend prescription medication to reduce the amount of acid in the stomach. While most patients respond well to these treatments, some might find that their symptoms persist. In this case, you may have chronic or refractory GERD. Refractory GERD can be debilitating and harm your quality of life. It’s important not to lose hope. There are minimally invasive surgical options available to treat refractory GERD. When left untreated, GERD can lead to more serious health problems over time, including esophageal cancer. If you’re currently taking antacids or over-the-counter medications, it’s important to visit your primary care doctor. These medicines may only mask symptoms. We know that the coronavirus (COVID-19) pandemic is still on everyone’s mind. But your health may still require medical attention. Our medical offices have procedures in place to keep patients and staff safe. We sanitize exam rooms before and after each patient, patients and staff are screened for COVID-19 before they enter the building, and masks are required at all times. We are safe, ready and open to care for you during the COVID-19 pandemic and beyond. Don’t let your GERD symptoms take away from your quality of life. Your doctor can direct you to an option that will ultimately provide you with relief. Author Adrian Park, MD, is chair of Anne Arundel Medical Center’s Department of Surgery and an internationally recognized specialist in minimally invasive surgery. To reach him, call 443-481-6699.0
- Women's HealthGeneral Page Tier 3BlogWhether it’s a ‘small tinkle’ with a sneeze or a ‘potty dance’ while headed toward the bathroom, the uncontrolled leakage of urine is called urinary incontinence. This condition can be a real bother for many ladies. Do you skip gym class for fear of leaking urine? Are your daily trips planned around restroom breaks? Have you ever heard yourself say, “Stop, don’t make me laugh!”? When the bladder is functioning normally, you should be able to delay a bathroom break until a socially acceptable time and not worry about leaking during activity. You do not need to have pelvic organ prolapse (or a collapsed bladder) for urine to leak. You may look and feel the same, however, the dampness signals a problem. Sometimes this condition can be temporary, such as with a urinary tract infection or during pregnancy. If so, urinary incontinence will quickly resolve after the temporary condition has passed. At other times, leakage may start slowly and worsen over time. Many women wear panty-liners or change their underwear frequently because of urinary incontinence, a condition that according to the National Association for Continence affects close to 18 million women. Urinary incontinence may be common but it’s not normal and, thankfully, there is often a cure. Here are some things you can do to help: Do Kegel exercises. These exercises help muscle strength and endurance training for the pelvic floor. Try core muscle strengthening exercises, like Pilates and yoga. The core muscle and pelvic floor muscles work closely together. Getting one region stronger can help the other. Wear a tampon during exercise, or a pessary vaginal insert made to help with stress leakage. Achieve normal body weight through nutrition or lower impact exercise. Consider a surgical procedure to support the urethra (the tube that empties urine from the body). READ MORE: Bladder control problems: 5 ways women can manage There are other cases when medical conditions or prior surgeries are causing the leakage. Even issues that limit the speed and ease of walking can contribute to leakage. Urinary incontinence and constant dampness can cause skin irritation in the regions of dampness. I have seen firsthand how urinary incontinence can affect day to day activities, plans for the future and even self-esteem. If this problem continues, talk to your healthcare team. Details about treatment can be discussed with your provider or a pelvic floor physical therapist. Leakage can control your life. Even though you can live with these problems, ask yourself, ‘Why should I?’ Would you give your daughter or girlfriend the same advice? Let’s do better for ourselves. For more information on urinary incontinence, visit us today! Author Kay Hoskey, MD is a board certified urogynecologist at the Women’s Center for Pelvic Health at Anne Arundel Medical Center.0
- Cancer CareGeneral Page Tier 3BlogEating well during chemotherapy can help you maintain your weight and improve how you feel during treatment. A well-planned strategy and support from your cancer care team, can help you navigate any obstacles to maintain optimal health throughout treatment. You need more calories and protein during chemotherapy. Both cancer and cancer treatment increase the energy and nutrients your body needs, especially protein. Protein is important in helping you rebuild strength during treatment. Foods rich in protein and nutrients are the best choices during treatment, including: Beans Berries Bright orange fruits and vegetables Chicken Eggs Greek yogurt Leafy green vegetables Nuts and seeds Salmon Whole grains Chemotherapy may cause symptoms that can impact your ability to meet your nutrition needs. Chemotherapy targets rapidly dividing cancer cells. Despite its intended target, it often impacts healthy rapidly dividing cells as well, including those of your mouth, esophagus and the rest of your digestive tract. Because of this, digestive symptoms like mouth sores, heartburn and constipation are common. Medications given with chemotherapy can also cause side effects. For example, some pain medications can slow down the digestive tract making it difficult to digest food and have a regular bowel movement. The good news is your doctor expects and is prepared for these challenges. A registered dietitian can provide strategies, and help you plan a healthy diet that addresses your symptoms. Small frequent meals may help when you don’t feel like eating anything at all. Loss of appetite and early fullness are common side effects of chemotherapy. And if you don’t feel like eating, sitting down to a huge plate of salmon and greens isn’t exactly appealing. Here are a few ways to maximize the nutrients in your food: Add blueberries to a bowl of cereal Make grilled cheese on whole grain bread Mix chopped broccoli into mac and cheese Pump up chicken, tuna or egg salad with fresh celery and parsley Toss extra vegetables in a mug of soup Use peanut butter or avocado on toast Soups, stews and smoothies make great meals for getting in lots of nutrients. And smaller portions make eating and drinking seem less daunting. Focus on eating a few bites or drinking a few sips at a time. You can always get seconds if you’re still hungry. Take care in the kitchen to keep your food safe. According to the National Cancer Institute, it’s unnecessary to avoid all fresh fruits and vegetables during treatment. Research shows that general food safety practices reduce the risk of food-borne illness while allowing for a less restrictive diet. Food safety practices include: Washing hands Separating raw meat, poultry and eggs from other foods Washing fresh fruits and vegetables with cool water Avoid food buffets Mix up your routine to deal with taste and smell changes. Taste changes and smell aversions are also common during treatment. That’s because the tissues that line your mouth and nasal cavity are also lined with those same rapidly dividing cells impacted by chemotherapy. Identify your taste changes and add flavors to balance what you’re tasting using the FASS principle. FASS stands for fat, acid, salty, sweet. Patients experiencing taste changes may use these flavors differently depending on their specific tastes: Acids: Try something acidic, such as fresh lemon juice when food tastes too sweet Fats: Use nut butter or nut creams to help soothe mouth sores Salty seasonings: Add sea salt when food seems tasteless Sweeteners: Seasoning your food with natural sweeteners such as maple syrup or agave nectar, can help when your food tastes metallic or bitter Activity, fluids and fiber can help you stay regular. Bowel regularity is an essential part of staying well-nourished. Constipation can leave you feeling full even if you need to refuel. Loose, watery stool can dehydrate you. To alleviate discomfort, incorporate these strategies: Activity: Exercise and physical activity encourage movement of food products through the digestive tract. Fluids: Caffeine-free fluids, including water, herbal tea and unsweetened milk, help meet your body’s fluids needs. Soluble fiber: Soluble fiber holds water in the digestive tract and encourages soft stools. Good sources include peeled apples and pears, beans, peas, blueberries and oats. Talk to your doctor about your side effects. Side effects of chemotherapy are expected, and your doctor will have some options for making them better. Whether you’re dealing with constipation, heartburn or sores in your mouth, your medical team has strategies to improve how you feel so you can keep up with your nutrition. Inadequate protein and calorie intake can lead to muscle loss and treatment delays. Depending on your side effects, your doctor may suggest talking with a palliative medicine provider, who are specially trained to help you feel better. From appetite to energy and even your bathroom habits, they have an arsenal of tools, including medications, supplements and complementary therapies like acupuncture and massage. A registered dietitian is a great resource. Optimal nutrition during chemotherapy can help you feel good and maximize the benefits of your treatment. Treatment side effects may have you feeling a little out of sorts, but we’re here to help. If you would like more specific guidance, talk to your doctor about speaking with one of our registered dietitians today. Authors Monica Tomazic, MS, RD, CSO, LDN, and Maureen Shackelford, MS, RD, LDN, are registered dietitians specializing in oncology nutrition with Luminis Health Anne Arundel Medical Center.0
- Wellness, Heart CareGeneral Page Tier 3BlogNothing says Valentine’s Day like a box of chocolate. But this Feb. 14, treat your loved one to the rich, health-boosting benefits of dark chocolate. Chew on this: chocolate—specifically dark chocolate—has gained attention in recent years for its impressive health benefits. A new study backs this up, revealing that eating just a few servings of dark chocolate each week can help reduce your risk of developing type 2 diabetes. Specifically, the study found that people who ate at least five servings of dark chocolate a week had a 21 percent lower risk of developing type 2 diabetes compared to those who rarely or never ate dark chocolate. What’s more, the more dark chocolate they consumed, the better the outcome, with each additional serving reducing the risk by another 3 percent. But it’s not all good news. The study found no similar benefits for milk chocolate. In fact, it linked milk chocolate consumption to long-term weight gain—a major risk factor for type 2 diabetes. So, what makes dark chocolate stand out from its milk counterpart? In a word: a lot. Big benefits of dark chocolate According to the American Heart Association, a standard bar of dark chocolate with 70 percent to 85 percent cacao (cocoa in its raw, less-processed form) contains about 600 calories and 24 grams of sugar. Milk chocolate, on the other hand, packs roughly the same calories, but double the sugar content. Most dark chocolate is also rich in flavonoids—especially a subtype called flavanols, which have been linked to a lower risk of heart disease. Cocoa beans are naturally high in flavanols, and since dark chocolate contains more cocoa than other types of chocolate, it also packs more flavanols (Flavanols can also be found in tea, red wine, apples and berries.) As antioxidants, flavanols play a key role in producing nitric oxide, which helps relax blood vessels, improve blood flow and lower blood pressure. They also support a balanced immune system and have a positive impact on brain function, boosting reaction time and memory. Dark chocolate’s lesser-known health benefits While heart health, brain function, and immune support grab the spotlight, dark chocolate also offers other surprising health benefits, such as: Enhanced mood Dark chocolate may increase feelings of pleasure and enjoyment. A 2022 study found that people who ate 85 percent dark chocolate daily maintained a better overall mood than those who ate chocolate with less or no cocoa. Improved workouts Because flavanols promote the production of nitric oxide in the blood, eating dark chocolate can reduce the amount of oxygen you use while exercising, meaning you can work out for longer. Sun protection Eating dark chocolate may protect the skin from harmful ultraviolet (UV) ray damage. Reduced stress Eating dark chocolate can reduce levels of stress hormones like cortisol. Dark chocolate is also rich in fiber and packed with important minerals like copper, iron, magnesium, phosphorus, and zinc, which among other things, help boost immunity, support bone health, improve sleep quality and help maintain energy levels. Facts to remember Still, there are a few things to keep in mind about dark chocolate, such as: The higher the cocoa content, the better. Aim for dark chocolate that’s at least 70 percent cacao. Always check the nutrition label. You can counteract the benefits if the chocolate is high in calories, fat and sugar. Type 2 diabetes affects millions of Americans. According to the latest data, more than 38 million people, about 1 in 10, have diabetes, with 90 to 95 percent of them having type 2 diabetes. Even more concerning about 98 million Americans, or 1 in 3—have prediabetes, which can lead to type 2 diabetes if left untreated. The good news is prediabetes is reversible, and with lifestyle changes, like maintaining a healthy weight and being physically active, you can delay or even prevent most cases of type 2 diabetes. And maybe, by eating more dark chocolate. Author Colleen Kiley, MS, RD, is a lead diabetes educator for Luminis Health Diabetes and Endocrine Specialists. To make an appointment, please call 443-481-6700.0
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