- Primary Care, Weight Loss, Wellness, UncategorizedGeneral Page Tier 3BlogEvery year, there’s no shortage of stories exploring all the ways you can get healthier. Exercise and weight loss generally top the list of resolutions people set for themselves as the calendar year turns over, but research shows that around 80% of them are dropped by February. Here are five things you can do to increase your chances of setting an attainable health goal this year — and sticking with it. 1. Determine your “why” You may never have heard of a “why” statement, but you’ve probably heard of company mission statements. (Consider JetBlue’s widely cited credo: “To inspire humanity — both in the air and on the ground.”) A personal “why” statement is essentially the same thing. It simply answers the question of why you’re doing whatever it is you’re doing. To make something a habit, you first have to understand why you’re doing it. Why does a certain goal mean something to you? It can’t be something you’re doing just because someone else is doing it or because you think you should. For instance, if a doctor tells you to eat better and lose weight because it’s good for your health, will that compel you to work toward that goal? How about if you know that by eating better and losing weight you’ll be able to run around and play with your grandchildren? Now that’s a great “why.” For every goal you want to accomplish in 2022, make sure you first establish your reason. It’s what inspires you to take action. 2. Be specific When you’re planning healthy changes, it can be hard not to reach for the moon. But generic goals, like “I’m going to exercise more this year” or “I’m going to eat better,” rarely work because they lack focus. Instead, set small, measurable milestones to chart your progress to a larger goal. For instance, you could plan to cook one more meal at home a week than you currently do. That small change could help you eat healthier overall. Not to mention save you money on takeout. If you want to exercise more and think getting into running could be a good way to do it, you could sign up for a 5K race that’s six months away. Suddenly, you have a large goal to reach, but plenty of time to reach it. To get started, you could set small goals to reach the larger goal. First, focus on running a mile, then increase your distance to two miles and, finally, to three. By breaking down a lofty goal into smaller, more manageable chunks, you’re able to see improvement and celebrate accomplishments along the way. 3. Focus on the journey Health is about the journey, not the destination. Just as you shouldn’t focus on vague or overly ambitious goals, you should celebrate small wins. Maybe you went to bed 15 minutes earlier every night this week as a small step toward a long-term goal of getting more sleep. That’s an accomplishment. Health is a lifestyle. It’s not something you achieve and then leave behind. If you’re working toward regularly cutting a certain number of calories from your diet, for example, you wouldn’t abruptly wipe your hands of it the first time you reached your goal. Health is something you continually have to work at to make it a lifestyle. 4. Make movement count Sure, the U.S. Department of Health and Human Services recommends 150 minutes a week of moderate-intensity activity, but remember, some activity is always better than no activity. Just start with a five-minute walk if you don’t have much time. But look for ways to add movement to your days. Maybe you take the steps instead of the elevator. Maybe you park on the far side of the parking lot when you go to the grocery store. Maybe you skip that after-dinner glass of wine and take the dog for a 20-minute walk instead. If you’re mindful of getting in movement, it will become intentional. Plus, the health benefits of movement are numerous. Physical activity can help: Boost your mood and improve your sleep Lower your risk of heart disease and certain cancers Help manage diabetes and high blood pressure 5. Practice gratitude Be grateful for what you have instead of jealous of what you don’t. Gratitude helps reduce stress, which can lead to chronic inflammation and an increased risk of certain conditions like heart disease and diabetes when long-lasting. Being able to cope with stress to reduce these ill effects is why self-care is so important. Prioritize time for yourself. Take a walk to clear your head or add a lavender-scented candle to your desk. Filling your bucket so you’re mentally and physically strong enough to tackle all those goals you’ve set for yourself is crucial. But be kind to yourself if you fall short of achieving a goal. There aren’t any hard-and-fast deadlines for healthy habits. Be grateful for the opportunity to try, try again. Authors Stefanie Osterloh, CRNP, is a family nurse practitioner with Luminis Health Primary Care in Crofton, Md.0
- Cancer Care, Primary CareGeneral Page Tier 3BlogWhen cancer prevention comes up, often we think of healthy habits such as eating fruits and vegetables and staying active. But don’t forget the HPV vaccine! The HPV vaccine is the world’s first cancer vaccine and it can prevent six types of cancer. Nicholas C. Lambrou, MD, chief of gynecologic oncology at Luminis Health, answers several common questions about the HPV vaccine below. At what age should people receive the HPV vaccine? Children should receive the HPV vaccine along with their other routine pediatric vaccines between ages 9 to 12 years old. Which cancers does the HPV vaccine protect against? The HPV vaccine protects against cervical cancer, cervical precancer, oropharyngeal cancer, anal cancer, vulvar and vagina cancer and penile cancer. What are the risks? Providers have safely administered the HPV vaccine since 2009. Talk to your doctor about any specific concerns for you or your child. How can I get the vaccine? Many providers are able to administer the vaccine, including pediatricians, primary care physicians and gynecologists. If you need to find a provider, please call 443-481-1000. Authors Nicholas C. Lambrou, MD, FACOG, FACS, is the chief of gynecologic oncology at Luminis Health. Dr. Lambrou’s areas of interest include the treatment of women with gynecologic cancer, cancer prevention strategies and advanced gynecologic surgery.0
- News & Press ReleasesGeneral Page Tier 3BlogLuminis Health Doctors Community Medical Center is pleased to name Dawn Ridley as the new vice president, development. Ridley has more than 25 years’ experience in program development, fundraising, marketing, business development and new product development. She most recently served as Assistant Vice President of Institutional Giving at Howard University. “It is clear Dawn has the experience and expertise to lead our Foundation to great heights, including our current 2-year $2.5M comprehensive campaign,” said Deneen Richmond, president of Luminis Health Doctors Community Medical Center. “Since the mission of Luminis Health is to enhance the health of the people and communities we serve, Dawn will play a pivotal role in making sure we continue to provide quality healthcare services for our family, friends, and neighbors.” “I am honored to live in Prince George’s County and now work for the premiere hospital in the region,” said Dawn Ridley. “For more than thirty years, the Luminis Health Doctors Community Medical Center Foundation has raised funds to support hospital programs and services. With the new behavioral health pavilion being built on campus, this is an exciting time to make a positive impact in this community.” Ridley shares a passion for Justice, Equity, Diversity, and Inclusion (JEDI) initiatives. With its Health Equity and Anti-Racism Task (HEART) Force, Luminis Health has become a national model for eradicating inequities in health care. “I am proud to further the work of the HEART Force and I’m excited about the opportunity to increase health equity for our Prince George’s community,” said Ridley. Ridley is on the faculty at Georgetown University and Howard University. She has held leadership roles with AARP, D.C. United, National Geographic Society, NFL Players Association, Atlanta Committee for the Olympic Games, and the Atlanta Braves baseball club. In addition, Ridley served as the chair of the AARP Black Caucus Employee Resource Group.0
- Behavioral Health, Digestive CareGeneral Page Tier 3BlogIrritable bowel syndrome (IBS) and anxiety may not seem like they’d have anything to do with each other. After all, one affects the gut while the other influences the mind. But new research has found that not only is there a connection, it’s written in our genes. What is the relationship between IBS and anxiety? Researchers have long known that the brain sends signals to the gut. Until recently, though, most scientists flat-out rejected the possibility that it could be a two-way street. Studies in the past decade, however, have shed new light on evidence that the communication does go both ways. And interest in the brain-gut connection is now gaining ground. A study published in late 2021 by the journal Nature Genetics sought to identify genetic risk factors for IBS. What researchers found was proof that IBS and anxiety share certain genetic pathways. That means that the genetic changes that put someone at an increased risk for IBS also put them at an increased risk for certain mental health conditions, like depression, insomnia and anxiety. The findings don’t just highlight the close ties between IBS and anxiety. They also set the stage for the development of new treatments. Taking a closer look at IBS and anxiety IBS is a common condition that affects one in 10 people worldwide. It causes symptoms such as stomach pain, bloating and bowel issues. Factors like diet, stress and behavior can increase a person’s risk. So can difficult early-life events, like physical or sexual abuse and certain mental health disorders. Anxiety may be a normal reaction to stress. It can also develop into a disorder when feelings of dread and unease don’t go away and worsen over time. According to the National Alliance on Mental Illness, anxiety affects more than 40 million adults in the United States. Symptoms can include a pounding heartbeat, dizziness and shortness of breath. These symptoms can interfere with a person’s daily life. What this news means for you The newfound genetic link between IBS and anxiety shows that anxiety aggravates IBS symptoms. And IBS, in turn, aggravates anxiety symptoms. But one disorder doesn’t cause the other. They simply share a common origin: the same mutated genes that lead to brain or nerve cell changes and symptoms in both the brain and gut. It’s already common practice for doctors to treat a person’s anxiety when working to manage their IBS symptoms. They’ve found success through treatments like cognitive-behavioral therapy (CBT), medical hypnotherapy and progressive muscle relaxation, as well as antidepressants. CBT, for example, helps raise awareness of negative thinking so people can respond to challenging situations in a more effective way. In the future, scientists may be able to tailor treatments for IBS and anxiety based on these shared genetic differences. As with everything, though, therapies should be personalized to the individual. If you have IBS, talk to your doctor to see if mental health therapies might help you better manage your symptoms. Authors Showkat Bashir, MD, specializes in gastroenterology at Luminis Health Doctors Community Medical Center.0
- Blood Donation, Community, Patient StoriesGeneral Page Tier 3BlogJeanette Brown never imagined that a simple act to get out of class in high school would lead to a lifetime of giving blood. Nearly 26 years ago, Jeanette donated her first unit of blood while in high school. Even though she did not know much about it at the time, the idea of missing class and getting some cookies and juice sounded appealing to the teenager. After college, Jeanette began working for a blood donor center and she learned first-hand a few important things: the shelf life of blood is very short and that the amount of blood used by someone in need is enormous. Thus began a lifetime of regular blood donation. For the past 16 years, Jeanette has been donating every eight weeks at Luminis Health Anne Arundel Medical Center’s (LHAAMC) Blood Donor Center in Annapolis, Md. Sometimes Jeanette donates whole blood, plasma and platelets or just red blood cells [see sidebar]. But it doesn’t matter to Jeanette which part of her blood she donates. “I want to give because I know the blood donation will help the woman with sickle cell disease who is reliant on blood transfusions weekly for a lifetime, for the accident victim, children and adults with acute burns and those with catastrophic diseases, such as cancer or blood clotting disorders,” says Jeanette. Jeanette says a bonus of giving blood at LHAAMC is that the blood stays in the community. She knows many need her gift of blood now more than ever. Every two seconds, someone in the United States needs blood and this need is exacerbated by the U.S. experiencing the worst blood shortage in a decade. The dangerously low blood supply levels affect how some hospitals across the country make decisions regarding surgery, including organ transplants. Blood donor centers are feeling the squeeze: blood drives hosted by companies, schools, places of worship and civic organizations supply roughly half of all blood donations across the U.S. With the pandemic, many of these places have closed with remote work and school resulting in a significant drop in blood donations. While donating blood is different in today’s world, it is still possible. “Many people don’t know that donating blood today is much easier,” adds Jeanette. “Many of the policies regarding certain donor eligibility criteria have been modified due to the pandemic.” Generally, to donate blood, you must be 17 years old (16 years old with parental permission), weigh 110 lbs., and be in good health. When asked why she donates blood, Jeanette says, “We are lucky that we have a blood donor center in town, which is easy to get to, has free parking and is easy to access. But even more, it is really easy to give back without spending much time and it cost me nothing—but it means life in the world for someone else. Blood is something that we are all born with, so why not give it to someone who needs it? You can’t plan an accident and you don’t know that you might literally be helping your neighbor by donating at the hospital.” For an appointment to donate call the LHAAMC Blood Donor Center at 443-481-4215. To have a blood mobile drive at your next function (i.e., community or church function), call 443-481-4272. Learn about hosting a mobile blood drive. Different Types of Blood Donation There are different types of blood donation, based on blood type and needs. The process for giving whole blood is under an hour and can be given every eight weeks/up to six times per year. Jeanette’s platelet donation, which helps with the clotting portion of blood, must be transfused within five days of donation. Nearly half of all platelet donations are given to patients undergoing cancer treatment. Platelet donations take about two hours. Red blood cell donations, also known as “double red donations,” are the most frequently used blood component and are needed by almost every type of patient requiring transfusion. If donors meet certain criteria, double red allows them to safely donate two units of red cells during one appointment. It is as safe as whole blood donation. Plasma donations help treat people in emergency situations to help stop bleeding. It can be given every 28 days/up to 13 times a year. Source: Association for the Advancement of Blood & Biotherapies0
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