- OrthopedicsGeneral Page Tier 3BlogIf you’re a long-distance runner, you know the importance of fueling up before you hit the streets or your favorite running trail. What you should eat and drink to maximize your performance, though, is a mystery for many runners. Should you load up on carbohydrates? Go heavy on the protein? Down sports drinks? Here’s what runners should consider as they train. Carbohydrates and running The National Academy of Sports Medicine (ASCM) says athletes may have up to 40 percent greater energy needs than non-athletes. That means if you’re not eating the right foods, your performance could suffer. Carbohydrates are an important part of any runner’s nutrition plan. Carbs are stored in your muscles as glycogen, which serves as long-term energy storage. Your body relies on glycogen when you exercise, and it’s important to keep your glycogen stores full so you don’t crash during a tough workout. Eat before you work out, even if you don’t feel hungry, says The American College of Sports Medicine. About three to four hours before your workout, eat a meal of 300-600 calories that contains mostly carbohydrates, a moderate amount of protein, and a low amount of fat. Examples include toast with peanut butter, or a turkey sandwich with fruit. The ACSM says endurance athletes, such as distance runners, should refuel every 45 to 60 minutes during a long workout, taking in 30 to 60 grams of carbohydrates (or 120-240 calories) each hour. For shorter races or runs, it is not necessary to consume food during the race, but post-run replenishment is most efficient immediately after exercise. Good foods to eat during a long exercise session include energy gels or beans, honey, bananas or oranges. Eat your protein Remember the importance of protein. It is the building block of your cells, and it’s especially important during the recovery process. Running and training breaks down cells. As you recover, those cells are repaired to make you better, faster and stronger — as long as the right ingredients, including protein, are available. The ACSM recommends eating a post-workout snack of 300 to 400 calories containing a mix of carbs and protein. The carb-to-protein ratio should be 2:1 in short, low- to medium-intensity workouts, or 3:1 in long, high-intensity workouts. Opt for low-fat, high-protein sources, such as beans, fish and poultry. Milk-based protein, like chocolate milk, is thought to be one of the best sources of protein post-workout. Fats aren’t all bad Fats, like carbs, provide energy. Healthy fats, such as polyunsaturated fats and monounsaturated fats, are part of a balanced diet. They should be at least 20 percent of your total fat intake, according to the ACSM. Avocados are a good source, as well as nuts, olive oil, and salmon. Steer clear of saturated and trans fats, which can raise your cholesterol and lead to heart disease. A few special micronutrients: Iron, vitamin D, and calcium Long-distance runners are at high risk of iron-deficiency anemia. Low iron can result in decreased performance and a general feeling of tiredness. Your level of ferritin, a protein that stores iron, can determine if you need to take supplements. There is some debate over what is considered low, though 35 nanograms per millileter is often used as a minimum benchmark. You should talk to your doctor about the appropriate screenings for this. Adding iron-rich foods, like beef, can help. Turkey, chicken and some fish also have lesser amounts of iron, which your body can best absorb alongside foods rich in vitamin C. Vitamin D is crucial for bone health. Research has connected it to muscle strength, inflammation, and many other functions. Unfortunately, it is hard to get enough vitamin D, especially if you are wearing your sunscreen to protect your skin from the sun’s harmful rays. You can get your vitamin D level tested with a blood draw to determine if you need a supplement. Many doctors recommend taking 1,000 international units (IU) of vitamin D as a general rule. Calcium is also an important ingredient for not only strong bones, but also muscle and nerve health. Getting 1,000 to 1,500 milligrams of calcium from food each day is best. Hydration is important Making sure you are drinking enough water is important for everyone, but it’s especially important for runners. Research shows that dehydration, even if it’s mild to moderate, can decrease performance. There is some debate about whether you should use thirst as an indicator to drink, or if you should drink water before thirst sets in. Current recommendations are to bring water along with you on runs that are longer than an hour, or longer than a 10K. The ACSM suggests drinking two to four ounces every 15 to 20 minutes. It is possible to drink too much water during a long race, such as a marathon. In serious cases, you could develop hyponatremia, when your body has too much water and the level of sodium in the blood is too low. For long runs, consider a sports drink. Not only do they give you an extra boost of carbohydrates, they also replace sodium that you lose while sweating. They are also a good choice for hydrating after a run longer than 60-90 minutes. One last bit of advice: Don’t try any new foods or drinks on race day. You never know how your body might react, and that could be the difference between a great race and a bad one. By choosing the right foods and making sure you are staying properly hydrated — both during training and on race day — you can have your best race ever. Author Christina Morganti, MD, is an orthopedic surgeon at Anne Arundel Medical Center and avid long-distance runner. Dr. Morganti ran cross country and track at Brown University, and continues to compete in road races herself and run around cheering on her kids in their races. She has run numerous marathons, including New York, Boston, and the Marine Corps Marathon. You can reach her practice, AAMC Orthopedics, at 410-268-8862. Originally published Nov. 14, 2017. Last updated May 31, 2019.0
- Physical Therapy, Women's HealthGeneral Page Tier 3BlogHave you ever experienced leakage after having a baby? Does it happen when you are hiking with family? Or when your cough or sneeze? Have felt embarrassed to go out with your girlfriends because you fear laughing with them will cause you to pee? Has it ever crossed your mind that maybe there’s something you can do to prevent this from happening? These are a lot of questions, I know. But many women feel these things are an inevitable part of aging, or something that’s normal after you have a child. Leakage — also called incontinence — is not something you have to live with. It’s one of many pelvic floor disorders that can strip women of their confidence in doing normal, everyday things they like to do. But I have good news for you. There is a solution — preventative pelvic floor therapy. What is it? Pelvic floor physical therapy involves the pelvic floor muscle group. A person might consider this type of therapy to help treat incontinence, difficulty with urination or bowel movements, constipation, chronic pelvic pain and painful intercourse. Pelvic floor disorders are very common, affecting nearly 25 percent of women in the United States, according to research. Women’s bodies go through many changes in their life from puberty to menopause. These changes come with a torrent of hormonal and physical imbalances that can wreak havoc on the pelvic floor. Many women endure urinary and fecal incontinence as well as acute pelvic pain, back pain, muscle tears, tailbone fractures and other fractures, prolapsed bladders and rectum, painful sexual intercourse and abdominal separation. Some experience this at some point in their lives, most commonly after childbirth. READ MORE: The importance of good pelvic health Can you prevent a pelvic floor disorder? There are many things you can do to prevent or lessen pelvic floor damage. You don’t have to wait to have signs or symptoms — such as incontinence — to work on strengthening your pelvic floor. Here are a few tips to reduce incontinence and other issues and to help prevent future problems: Do your Kegels. Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. These exercises can help you prevent or better control incontinence and other pelvic floor problems. Check for organ prolapse. Bladder, rectal and/or uterine prolapse can cause bowel and bladder control issues, feeling of heaviness/bulging in vagina, incomplete emptying, and pain with intercourse among other things. Work with your urogynecologist and a pelvic floor rehab specialist to help alleviate and prevent future problems. Small changes count. Take control of constipation to prevent undue stress on the pelvic floor and strain on these muscles by drinking more water, eating fiber rich foods and using a squatty potty to relax the muscles during bowel movements. Take care of your diet. Decreasing bladder irritants such as coffee, soda, carbonated beverages, spicy foods and artificial sugars can slow down an overactive bladder and urgency that can lead to leakage. Check your bathroom schedule. Avoid going to bathroom less than every two hours but do not hold more than four hours. The ideal range is between two and four hours to avoid creating any future problems related to overactive bladder or retention. You shouldn’t feel ashamed or embarrassed if you’re experiencing a pelvic floor issue. In fact, I encourage you to be open and reach out to a specialist with any questions or concerns you might have related to your pelvic health. At Anne Arundel Medical Center, we have specialists who can review with you all the above tips to alleviate any question and decrease or prevent any problems to help you improve your quality of life. Just remember, it’s completely normal and there are ways to help. We’re here to help you get back to leading a more confident life! Author Kinnariben Patel is a physical therapist at AAMG Physical Therapy. To reach her, call 443-481-1140. Originally published Oct. 2, 2018. Last updated Feb. 4, 2020.0
- Men's Health, Senior Care, Women's Health, PediatricsGeneral Page Tier 3BlogThe common cold leads to more health care provider visits and absences from school and work than any other illness each year. It is caused by a virus and is easily spread to others. It’s not caused by cold weather. However, cold symptoms may look like other medical conditions. Always consult your health care provider for a diagnosis if your symptoms are severe. A cold and the flu (influenza) are two different illnesses. A cold is relatively harmless and usually clears up by itself, although sometimes it may lead to a secondary infection, such as an ear infection. However, the flu can lead to complications, such as pneumonia and even death. What may seem like a cold, could be the flu. Be aware of these differences: Symptoms of the common cold Low or no fever Sometimes a headache Stuffy, runny nose Sneezing Mild, hacking cough Slight aches and pains Mild fatigue Sore throat Normal energy level, or sluggish feeling Symptoms of the flu High fever A headache is very common Clear nose Sometimes sneezing Cough, often becoming severe Often severe aches and pains Several weeks of fatigue Sometimes a sore throat Extreme exhaustion How is the common cold diagnosed? Most common colds are diagnosed based on reported symptoms. However, cold symptoms may be similar to certain bacterial infections, allergies, and other medical conditions. Always consult your health care provider for a diagnosis if your symptoms are severe. How is the common cold treated? Currently, there is no medication available to cure or shorten the duration of the common cold. However, the following are some treatments that may help to relieve some symptoms of the cold: Over-the-counter cold medications, such as decongestants and cough medicine Over-the-counter antihistamines (medication that helps dry up nasal secretions and suppress coughing) Rest Increased fluid intake Pain relievers for headache or fever Warm, salt water gargling for sore throat Petroleum jelly for raw, chapped skin around the nose and lips Warm steam for congestion Because colds are caused by viruses, antibiotics don’t work. Antibiotics are only effective when given to treat bacterial infections. Do not give aspirin to a child who has fever. Aspirin, when given as treatment for viral illnesses in children, has been associated with Reye syndrome. This is a potentially serious or deadly disorder in children. When should I call my health care provider? If your symptoms get worse or you have new symptoms, let your health care provider know. If your symptoms don’t improve within a few days, call your provider, as you could have another type of infection. Are you looking for a primary care doctor? Search our Find A Doc directory.0
- Weight LossGeneral Page Tier 3BlogIn today’s era of the increasingly health-conscious consumer, you may view processed foods with fear and disgust. They are often associated with the obesity epidemic, high blood pressure and the rise of Type 2 diabetes. But processed foods are more than boxed macaroni and cheese, or chips. In fact, most foods in your standard grocery store have been processed in some way. When people refer to processed foods, they’re usually talking about heavily modified products that contain a long list of ingredients, such as snack foods, sweets, frozen-prepared foods, packaged meats and boxed items. These foods often have little to no nutritional value. We encourage limiting these foods in your diet. Not all processed foods are bad for you The key is to distinguish between foods that have been lightly processed versus heavily processed. Here’s a quick guide to help you: Minimally processed foods, such as bagged spinach, cut vegetables and roasted nuts, are often pre-prepped for convenience. They are fine to include on your menu when you want to prepare homemade meals, but need a little extra help to make cooking dinner realistic for your busy schedule. Foods processed at their peak to lock in nutritional quality and freshness include canned beans, canned tomatoes, frozen fruit and vegetables, and canned tuna. These are better alternatives to eating out and help make meal prep convenient. Some ingredients like sweeteners, spices, oils, colors and preservatives are added to foods for flavor and texture. These foods include jarred pasta sauce, salad dressing, yogurt and cereals. While they’re helpful in recipes, many of them have long lists of ingredients. So, comparison shop and look for foods with simple and few ingredients. Ready-to-eat foods, such as crackers, granola, deli meat, TV dinners, chicken nuggets, fish sticks, frozen pizzas and desserts, are the most heavily processed. It’s a good idea to limit these foods in your diet. Processed foods can be beneficial to your diet. For instance, milk and some juices are fortified with calcium and vitamin D, and breakfast cereals may have added fiber. Canned fruit (packed in water or its own juice) is a good option when fresh fruit is not available, or grocery trips are irregular. In efforts to make nutritious food readily available and more convenient for you, minimally processed foods offer shortcuts to avoid the alternative of eating out, or last minute fixes. Generally, you should avoid foods that you cannot recognize in their original form, like potato chips, muffins, or foods that are not naturally occurring, such as sodas, donuts, cookies and candy. These foods are major contributors of added sugars, salt and fat in our diets. To keep processed foods to a minimum, be sure to look at the nutrition facts and ingredient list before purchasing. Do more cooking and food prep from home to maximize control over what you put in your body. Authors By Ann Caldwell and Maureen Shackelford, nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them call 443-481-5555. Originally published May 8, 2017. Last updated Jan. 27, 2020.0
- Why Choose The Lifecare Institute?The Lifecare Institute’s team of experts in primary care provides comprehensive health assessments, health care management and coordination of care, with 24/7 phone access to the medical team. In addition to medical care, we provide emotional, social and volunteer support, which can include check-in phone calls, one-on-one companionship, respite breaks for caregivers, and veteran salutes to service. All volunteers are thoroughly screened and go through extensive training. We can help you anticipate the concerns likely to arise as your illness progresses and offer guidance on advance care planning and navigating the health care system. We are here to offer you the resources and support you and your family need to maintain the best quality of life.ServiceConditions/Services/Treatments PageThe Lifecare Institute Elder Care Program Our program is for individuals with serious illness who need coordinated care and guidance. Older individuals living with serious illnesses often find themselves in an unending cycle of health crises that lead from home to the hospital to rehabilitation and back home again. Our team of physicians, nurse practitioners and social workers are experts in providing coordinated geriatric and comfort care, and guidance to improve quality of life. We care for individuals and families throughout Anne Arundel County and Prince George's County, Maryland. We help ensure that those who often “fall through the cracks” of the health care system—those who have difficulty traveling to office appointments and for whom treatment is becoming less effective—receive the care and attention they need when and where they need it.0
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