- Senior Care, Women's Health, UncategorizedGeneral Page Tier 3BlogNutrition and bone, muscle and joint health are closely related. A healthy diet can help prevent and manage osteoporosis and related musculoskeletal disorders by assisting in the production and maintenance of bone. If you are not getting the right nutrients you are putting yourself at greater risk for bone, muscle and joint disease. Osteoporosis is called the silent disease because many people do not know they have it until they suffer a fracture. Ninety percent of adult bone mass is in place by the end of adolescence. Studies show if you are over 50, one out of every two women and up to one in four men will break a bone due to osteoporosis. The following nutrients, and the foods that contain them, hold particular promise in promoting optimal bone health: Calcium is a mineral essential for both building bones and keeping them healthy. Unfortunately the majority of Americans are not getting enough. Ideal food sources include milk, and enriched milk alternatives, such as soy or almond milk, cheese and yogurt. Other sources include bok choy, kale, turnip greens, almonds, white beans, tofu and fortified orange juice. The recommended daily allowance for adults over 50 is 1200 mg per day. Vitamin D also is important for bone health, as it promotes calcium absorption. There are a few sources of vitamin D in food, such as fatty fish, cheese, egg yolk, fortified milk, milk products, orange juice and cereals. Vitamin D can also be obtained through sunlight, but with the use of sunscreen this is not adequate. The best advice is to always get as much vitamin D from the diet, but supplementation is often required. The current RDA is 400 IU’s, but if you are deficient the dose can be much higher. Other nutrients have been linked with bone health, including vitamins C and K and magnesium. Eating a diet rich in fruits and vegetables may protect bones as these are rich in antioxidants—including watermelon, tomatoes, pink grapefruit, bell peppers and guava. Eating habits with a moderate intake of protein, fruits, vegetables and whole grains leads to a healthier lifestyle. High levels of protein, caffeine, sodas and sodium have been linked to calcium loss. Many Americans consume too much protein, which can increase the urinary excretion of calcium. Yet at older ages protein intake is often too low and this can lead to bone loss and fractures. It is important to have a balance. We should aim to have not too much but enough, which can be said for all nutrients. Maintaining a healthy weight through diet and physical activity are key to prevent bone disease. Physical activity should combine weight-bearing activity, simply to carry the weight of your skeleton, such as walking. Strength training is helps improve the muscles that support your skeleton and exercise improves your balance to help prevent falls. Taking charge of nutritional health and exercise will help promote healthy bones as you age. Ever consider nutritional counseling? Learn more about this service from Anne Arundel Medical Center. Author By Ann Caldwell, nutritionist and registered dietitian at Anne Arundel Medical Center. To reach her call 443-481-5555.0
- Men's Health, Physical Therapy, Women's HealthGeneral Page Tier 3BlogDry needling is a technique that has been around for decades, yet many people remain unfamiliar with it. Specially trained physical therapists use dry needling to relieve pain and improve range of motion for patients. Dry needling evolved from trigger point therapy. Muscles often form trigger points, or contracted knots, if they’re stressed or strained. “Dry” refers to the fact that no fluids, such as anesthetics or saline, are injected into the trigger point. What is occurring at the cellular level with dry needling is a complex process. However, a shortened version is the needle inserts into a trigger point in the muscle, which elicits a twitch response. This causes the body to activate an immune response to help healing and decrease pain. In addition, increased blood flow to the area occurs. The needles are single-use, thin filiform needles, similar to those used for acupuncture. The gauge and length of the needles may vary. Dry needling is not the same as acupuncture, even though similar needles are used. Acupuncture is based upon traditional Chinese medicine, while dry needling is based upon Western medicine. Traditional Chinese acupuncture uses needles to direct energy, while physical therapists use dry needling to release tight muscles. With acupuncture the needles go into meridian pathways, while with dry needling the needles go in to trigger points to reduce pressure and pain. Dry needling often evokes a localized twitch response that helps decrease muscle contraction, improve flexibility and decrease pain. Dry needling can help many chronic and acute conditions. This includes conditions where manual physical therapy techniques haven’t reduced pain sufficiently. Dry needling can help treat many diagnoses including, but not limited to, chronic neck and back pain, headaches, and overuse injuries. Overuse injuries include tendinitis of the rotator cuff, tennis elbow, runner’s knee, etc. Not everyone is an ideal candidate for dry needling. While dry needling can benefit many, there are some who are not good candidates. This includes those with needle phobia or who have a history of an abnormal reaction to an injection. Those with lymphedema or who are in their first trimester of pregnancy may not be ideal candidates either. Dry needling is not for those with unmanaged blood-clotting or immune-system disorders. Plus, the American Physical Therapy Association does not recommend dry needling for children younger than 12. Always check with your medical provider or physical therapist if you have concerns. Trigger points are often the result of lack of mobility of a joint, muscular weakness, repetitive stress and/or improper movement patterns. They are the “effect.” In order to restore normal function, we must treat the “cause.” Dry needling is just one tool a physical therapist may use in your treatment plan to achieve this goal. Authors Melissa Lambiasi, DPT, is a physical therapist certified to perform dry needling.0
- Surgery, WellnessGeneral Page Tier 3BlogAnterior cruciate ligament (ACL) tears can be devastating to athletes across a range of sports, from basketball and football to soccer and skiing. They are often “season-ending” injuries for student athletes and professionals alike. But they don’t have to keep you sidelined forever. Here’s what you need to know about ACL injuries — and how to protect yourself. What is an ACL tear? Your ACL (anterior cruciate ligament) is a piece of tissue in your knee that connects your thigh bone to your shin bone and keeps your knee stable. ACL tears happen when your knee over-rotates or bends beyond your range of motion. And these injuries can range from sprains (overstretching) to complete tears. How do ACL tears happen? In sports, common causes of ACL tears include: Changing direction or pivoting Direct contact to the knee Landing poorly after jumping Quickly coming to a stop While many people associate ACL tears with sports, falls, car accidents and other trauma can also cause these injuries. What does an ACL tear feel like? ACL tears can feel different to different people. You may experience: A popping sensation in your knee Instability, or feeling like your knee will give out Limited range of motion Pain Swelling Symptoms will likely be more severe if you have a complete tear. Why are women more likely to tear their ACL? Researchers have found that across many sports, women experience more ACL injuries than men — up to 3.5 times as many in basketball and four times as many in soccer. This is likely due to: Anatomy: Women tend to have a smaller intercondylar notch (the groove in the knee where the ACL sits), which means a smaller ACL that may be more vulnerable to injury. A wider pelvis can also change knee alignment and add stress on the ligament. Hormonal changes: Estrogen, a hormone that helps regulate the female reproductive system, can loosen ligaments and raise injury risk. Because estrogen levels fluctuate during the menstrual cycle, you may be at higher risk of injury at certain points in your cycle. Studies, including one funded by FIFA, are exploring how cycle-based training adjustments might help reduce injury risk. Movement patterns: Women tend to rely more on their quadriceps than their hamstrings during activity, which can place greater stress on the ACL. Differences in proprioception — your body’s sense of joint position and movement — may also play a role. Can you tear your ACL without knowing? Whether you feel an immediate “pop” or have pain or instability, most people know right away if they’ve torn their ACL — especially if the injury occurs while playing a sport. However, if you have a small tear, you might not notice it during everyday activities. You’ll need a sports medicine physician to diagnose your ACL tear. They’ll determine the severity of the tear and recommend the best course of treatment, including surgery. Do ACL tears heal on their own? It depends on the severity. ACL sprains (partial tears) can often heal on their own with rest and physical therapy. However, complete ACL tears do not heal on their own and typically require surgery to reconstruct the ligament. A sports medicine physician can help you determine the best course of treatment based on your injury, activity level and goals. How long does an ACL tear take to heal? Recovery time depends on the severity of your injury. ACL sprains may heal in a few weeks to a few months with rest and rehabilitation. For complete ACL tears that require surgical reconstruction, recovery is a gradual process: most patients begin running and weight training around 3 to 4 months, progress to sport-specific drills at 4 to 5 months, and return to full sports activity between 6 and 9 months. Your physician will monitor your progress and clear you for each stage of recovery. How to prevent ACL tears While you might not be able to prevent ACL tears completely, you can lower your risk of injury by: Practicing conditioning and strength training to support your knee joints Resting and recovering after activity Warming up before and cooling down after practice and games Wearing the right protective equipment for your sport Incorporating proprioception and balance training to improve your body’s awareness of joint position during movement If you think you may have torn your ACL, Luminis Health Orthopedics is here to help you recover and keep moving. Schedule a same-day or next-day appointment at Luminis.Health/OrthoToday. Authors Dr. Ben Petre is a sports medicine orthopedic surgeon at Luminis Health.0
- Men's Health, Orthopedics, UncategorizedGeneral Page Tier 3BlogWeekend warriors are people who only participate in activities in their spare time. They may or may not maintain a routine exercise program and then participate in vigorous activities over a short or abbreviated period of time. Does this sound like you? Frequently, this is a recipe for injury. Here are some of the most common injuries weekend warriors experience: Hamstring, Quadriceps and Calf Muscles These are often strained or torn when they’re forcefully moved while stiff or weak. Treatment: Rest, compression, elevation, gentle stretching, avoiding activity. Tendons Knee tendons are especially prone to injury if they haven’t been stretched properly before activity. Treatment: Rest, anti-inflammatory medication, using a brace, activity modification, ice. However, if a tendon tears, the only treatment is surgery. Intra-articular Knee Injury (inside the knee) These include meniscal tears, ligament tears, and cartilage injuries. They can be prevented by strengthening the muscles around the joint. Treatment: Injuries can range widely in severity. Likewise treatment may range from rest, using a brace, or getting injections to physical therapy or surgery. Although the knee is often injured in the weekend warrior, this can be prevented. A good routine exercise and stretching program during the week can significantly reduce the likelihood of a major knee injury and either loss of playing time or need for surgery to reconstruct a knee. Author By Benjamin Petre, MD, orthopedic surgeon at Luminis Health Orthopedics. To reach him, call 410-268-8862. Originally published March 10, 2015. Last updated June 16, 2020.0
- Plastic Surgery & Skin CareGeneral Page Tier 3BlogLaugh lines, crow’s feet and wrinkles around the forehead are signs of a life well lived – and a natural part of the aging process. But take heart: While wrinkles are a fact of life, there are safe and effective ways to minimize their appearance and, in some cases, slow their progression. Botox® and fillers are two of the most common noninvasive procedures to address wrinkles today and have grown in popularity over the last five to ten years. However, many patients still have questions and, sometimes, misconceptions about these approaches. We often see patients wanting to learn more about how injections and fillers can reduce the appearance of wrinkles and help them look younger. The first thing we do is talk about the difference between these procedures and the benefits of each. Then, together, we can determine which may be the best for you. Myth #1: Botox and fillers are the same thing While many confuse Botox and fillers, it’s important to understand they aren’t the same thing. Botox paralyzes muscles temporarily, which can help prevent the overlying skin from developing wrinkles. Fillers, on the other hand, can soften and fill lines and areas of volume loss like the cheeks or lips. With Botox injections, small amounts of Botox are injected into these areas to block signals from nerves to the muscles. The muscles are then no longer able to contract so the face doesn’t wrinkle. The most common areas for Botox include forehead lines and crow’s feet. Fillers, like Juvéderm® and Voluma® XC, use an injectable gel to fill a wrinkle that is already apparent. Juvéderm can be used to target wrinkles around the eyes and lips. Voluma XC can lift and smooth the cheeks. Another key difference between fillers and Botox is that Botox is a very effective measure to prevent or delay the appearance of wrinkles. The best time to start Botox is actually in your late 20s or early 30s, before wrinkles become obvious. The less you use the muscles in your face, the slower wrinkles will form. Of course, Botox and fillers need to be part of a comprehensive strategy that includes no smoking, sun protection and other skincare routines. READ MORE: Understanding your winter skincare routine Myth 2: My Botox won’t last The effects of Botox are not permanent but you and your provider can work together on a timeline that works to keep wrinkles at bay. Typically, we recommend about six months between injections, but that can vary based on your age and preference. The first sign it’s time to come back to the office is when the muscle begins to loosen up and start to move again, which is an indication the paralysis is wearing off. Fillers, on the other hand, can last up to two years. Your provider can help you decide what approach is best for you. You can experiment with fillers and Botox, but you need an experienced provider to guide you through the options that are best for you to ensure that injections are effectively administered. Just because you can get Botox at a spa or the dentist doesn’t mean you should. You need to see a knowledgeable provider who will create a strategy that addresses your concerns. Myth #3: My results won’t look natural One of the biggest misconceptions about Botox is that, because the muscles are paralyzed, you won’t be able to express emotion. But the areas targeted with Botox aren’t really needed to share your thoughts and feelings. For example, you don’t need to express anything with the muscles on your forehead, not being able to squint your eyes isn’t going to keep your family and friends from knowing how you feel and you can still certainly smile, frown and laugh. Fillers are also a natural, subtle way to reduce the appearance of wrinkles. Myth #4: Once I start, I can’t stop Botox and fillers are elective procedures that you can stop at any time, but it’s always best to discuss your plans with your provider to create a schedule that’s right for you. Your provider can also address any concerns you may have about the procedure or recommend a different approach to better meet your goals. AAMG Plastic Surgery offers nonsurgical and surgical cosmetic procedures to women and men. Choosing cosmetic plastic surgery is a deeply personal choice. To learn more about what’s the best fit for you, check out aahs.org/cosmetic. Authors Tripp Holton, MD is a plastic surgeon at AAMG Plastic Surgery. Kathryn Sidrow is a certified physician assistant at Anne Arundel Medical Group (AAMG) Plastic Surgery.0
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