- Women's HealthGeneral Page Tier 3BlogWelcoming your newborn can be an exhilarating experience. It can also trigger powerful emotions, from excitement to unease. For many expectant parents, it can trigger unanticipated feelings of depression or anxiety. Most new parents will experience some form of the ‘baby blues,’ which may include mood swings, crying, sadness and difficulty sleeping. These symptoms typically last a few days and resolve on their own. However, some new parents will have a more severe, longer-lasting mood disorder known as postpartum depression or anxiety. What is postpartum depression? Postpartum depression (PPD) and postpartum anxiety (PPA) occur after having a baby. About 40 percent of those with PPD first develop these symptoms during pregnancy. About one in nine people who have given birth experience symptoms of PPD in the United States, according to CDC research. Symptoms usually develop by six weeks postpartum but may develop anytime during the first year. If left untreated, PPD can last for years. PPD is common and often associated with adverse infant and maternal outcomes, such as lower breastfeeding initiation and duration, poor maternal and infant bonding, and possible long-term cognitive impairment and abnormal child development. Although rare, an extreme mood disorder called postpartum psychosis may develop after childbirth and, if left untreated, may lead to suicide or infanticide. Symptoms of postpartum psychosis require immediate evaluation and treatment. Who’s at risk of PPD? PPD can happen to anyone. It’s not only dependent upon physical changes, such as a dramatic drop in hormones, post-birth or a genetic predisposition. Emotional issues may also trigger PPD, especially when you’re sleep deprived or overwhelmed. Other external factors that can prompt PPD include financial worry, relationship problems, absent support system or a traumatic birth experience, among others. Those who have preexisting mental health disorders are at an increased risk of developing PPD or PPA. What preventative steps can I take during and after pregnancy? PPD can last anywhere from weeks to months. If left untreated, symptoms could be prolonged. There are several things you can do to help prevent PPD during and after pregnancy: Take care of your health. Eating healthy, sleeping eight or more hours per night, exercising and taking a prenatal vitamin can help improve symptoms. As a new parent, you’re sleep deprived and your focus is your baby. However, in order to take care of your baby, you have to take care of yourself, too. Talk to your partner and support network. If those close to you know something is off, they can offer more support and, if necessary, help encourage you to seek professional help from a licensed counselor or psychiatrist. Develop healthy coping mechanisms. Listening to music, developing a hobby and exercising can help you develop healthy coping habits. Talk to your provider. Reach out to your midwife, nurse practitioner or doctor. Know that there are medications that are safe during pregnancy and while breastfeeding. Use your resources. Joining local parent groups – whether on social media or a community group – can offer additional support with others who are going through the same thing. If at any point you have suicidal thoughts or thoughts of harming your baby, seek immediate help from your partner or loved ones in taking care of your baby and call 911 to get help. Don’t forget, PPD and PPA are very common and you have done nothing to cause it. You shouldn’t feel ashamed or guilty. It’s also important for you to feel safe enough to talk with your provider about how to alleviate symptoms. There is help out there and you don’t have to suffer through it alone. Authors To learn more or to schedule an appointment with Luminis Health Midwifery Annapolis, call 443-481-4400.0
- Men's Health, Women's Health, WellnessGeneral Page Tier 3BlogBrain exercises can benefit even the healthiest people, so we asked Anne Arundel Medical Center Rehabilitation Services speech therapist Rebecca Gondak to give us her top five strategies for tuning up a tired brain. They might seem simple, but they work. Keep a Daily Planner Whether it’s electronic or an old-fashioned book, a planner can be a crucial brain saver. “Too many people try to keep all their information in their heads and it just doesn’t work,” says Gondak. If you are forgetting appointments or simply having trouble staying organized, a planner is a simple solution. Take Brain Breaks Brains get tired, a condition known as “cognitive fatigue.” So instead of getting frustrated when you can’t concentrate or your mind wanders, take a break, says Gondak. She recommends starting out by taking brain breaks at 10am and 2pm each day. “Sit quietly, close your eyes, stop all activity and check your cognitive energy level,” she says. Even five minutes of relaxation can give your brain a big boost. Have a Place for Everything and Everything In Its Place This age-old advice still holds true, says Gondak. In our demanding, stressful world, it’s easy to forget the little things. Gondak recommends making a list of the most common items you misplace and then designate a place for them that’s easy and obvious. A basket by the door for keys and the phone? Remember How to Remember Do you have trouble remembering people’s names? Rather than focus on your frustration, think instead of what you can recall. Can you remember how many syllables the name has? Does the name remind you of something else? What does the name sound like? Instead of giving up when the answer doesn’t come to you immediately, these ways of “thinking around the name” help recall and will lead you to your answer says Gondak. Connect the New With the Old Remembering new information can be hard, especially as we age. Gondak says one of the best ways to help recall new memories is to connect them with something you are already familiar with. “Associations spark recall,” says Gondak. Originally published July 9, 2015. Last updated Aug. 12, 2019.0
- General Page Tier 3BlogIt has been more than five years since coconut oil began its meteoric rise in the United States marketplace. However, there’s still much confusion about it. According to a 2016 survey published in the New York Times, 72 percent of Americans think coconut oil is healthy. Health claims about coconut oil range from reducing heart disease and reversing Alzheimer’s to promoting weight loss and preventing diabetes. But there is virtually no evidence to support the health hype. So where’s the disconnect? Most of the health benefits attributed to coconut oil are associated with its high content of medium-chain fatty acids, also called medium-chain triglycerides or MCTs. Your body absorbs or metabolizes these more efficiently than other fats. But that’s not the case when it comes to coconut oil. Mostly because the major MCT in coconut oil is lauric acid and, when processed in your body, lauric acid behaves as a long-chain saturated fatty acid or LCSFA. Your body has a more difficult time breaking these down and they are predominantly stored as fat. Coconut oil is 92 percent saturated fat. Saturated fat raises your LDL cholesterol, the bad cholesterol linked to heart disease. In comparison, butter is 64 percent saturated fat. While butter also raises your LDL cholesterol, it doesn’t to the extent of coconut oil. The American Heart Association recently updated its guidelines on fats to include the suggestion that people avoid saturated fats. There are many alternatives to substitute for coconut oil that has the opposite ratio of bad to good fats. A tablespoon of olive oil, for instance, has one gram of saturated fat while the same amount of coconut oil has 12 grams. Research right now supports the unsaturated fats found in olive oil, corn oil and vegetable oils as being healthier options. As with most things, consuming coconut oil is okay in moderation. But don’t believe the marketing hype that it’s a miracle cure. There is no strong scientific evidence to support health benefits from eating coconut oil. Now what to do with that coconut oil stocked in your pantry? There are still good uses for it. In small amounts you can try using it as massage oil, as moisturizer for your skin or as conditioner for your hair. While coconut oil can be super for these applications, it’s not a superfood. 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 Aug. 7, 2017. Last updated Aug. 12, 2019.0
- Pregnancy & Birth, Women's HealthGeneral Page Tier 3BlogGroup prenatal care like CenteringPregnancy® can be an excellent way for new moms to build friendships and make connections. Beyond this emotional support, however, you may be wondering how group prenatal care will affect your baby’s health. Over the last couple of decades, there have been many studies comparing the benefits of group prenatal care to the benefits of one-on-one prenatal care with a provider. While more research needs to be done, the data gathered so far shows that group prenatal care can have a positive impact on pregnancy and birth outcomes. Here’s what the research has to say. Group Prenatal Programs Like CenteringPregnancy® Often Result in Better Health Outcomes for Mom and Baby Healthier Newborns While we’re just beginning to understand the impact of group programs versus traditional one-on-one prenatal care, initial study results indicate that group prenatal care programs lead to the same — if not better — outcomes for newborns. Since birth weight is one of the most important health factors for a newborn baby — low birth weight (less than 5.5 pounds) can lead to serious health problems and was one of the first measures closely studied. CenteringPregnancy® has been shown to have a positive effect on newborn outcomes, including birth weight and preterm delivery. A 2015 Yale School of Public Health study showed that group prenatal care resulted in: Babies with higher birth weights compared to those receiving individual prenatal care Less babies that were small for their gestational age Shorter neonatal intensive care unit (NICU) stays, when that level of care was needed Study results also suggest that group prenatal care promotes breastfeeding, and more women are likely to initiate breastfeeding if they participate in a program like CenteringPregnancy®, especially adolescent moms. Breastfeeding can have many benefits including: Helping to protect your baby from infection Reducing the risk of your baby developing a chronic illness later in life Supporting your baby’s development Healthier Pregnancies With the group discussion and provider-led activities in each CenteringPregnancy® visit, there are more opportunities to reinforce healthy behaviors among the women in the group — and a healthier mom often translates to a healthier baby. Women participating in group care, such as CenteringPregnancy® meetings were: At less risk for a preterm birth Less likely to get pregnant quickly after giving birth Less likely to go to the emergency room, especially in the third trimester More likely to make healthier lifestyle choices, such as eating healthy, exercising and abstaining from alcohol, nicotine and drugs More likely to maintain a healthier weight throughout their pregnancy When it comes to prenatal care, women enrolled in CenteringPregnancy® programs attended more prenatal visits and were more likely to attend both prenatal and postpartum appointments. And, because of the structure of each CenteringPregnancy® meeting, you can enjoy up to 10 times the support, time and pregnancy knowledge compared to individual visits with an OB-GYN or midwife. Learn More, Talk With Our Team Today When you’re deciding the right type of prenatal care for you, it’s important you find a program that fits your personal needs and preferences, whether it’s with a group or one-on-one with your provider. If you have more questions about CenteringPregnancy® please visit our program website.0
- General Page Tier 3BlogAs technology advances, we continue to search for ways to make life just a little easier. Over the past century, food has been at the center of this mission. While we have gained time and energy as a result of processed foods, we have also gained many health issues such as obesity, diabetes and heart disease. The word “processed” often causes some confusion. Most foods we eat are processed in some way. Apples are cut from trees, ground beef has been ground in a machine and butter is cream separated from milk and churned. However, there is a difference between mechanical processing and chemical processing. If the food contains a single ingredient, with no added chemicals, it is still real food. On the other hand, food that have been chemically processed and made solely from refined ingredients and artificial substances are processed foods. Processed foods are addictive and designed to make you overeat. Studies show that the “reward system” in our brain can sometimes allow us to consume more of our favorite foods than our bodies need. Sugar, salt and fat are the ingredients that make these products highly rewarding, tempting us to go back for more. Below are the four food groups to avoid as much as possible: Deli meat, bacon, hot dogs and sausages. Processed meats have been linked to an increased risk of cancer. Sodas and sweetened beverages. Sugary drinks contain more added sugar than you should consume in a day. Sodas are linked to an increased risk of heart, kidney and liver disease, stroke, diabetes, pancreatic cancer and osteoporosis. Quick meals. Jarred, canned, frozen and microwavable meals often contain too much sugar, sodium and preservatives. They also typically contain too little vegetables and too many refined carbohydrates. Commercially baked goods. Besides sugar and saturated fat content, packaged cookies, cakes and desserts often contain trans fats. So, let’s consider the benefits of shopping at farmers markets to minimize reliance on the grocery store and processed foods. You can taste real flavors. Fruits and vegetables ripen fully in the field and then brought directly to you. No long-distance shipping. No sitting for weeks in storage. No preservatives. They are simply fresh from the farm. You can enjoy seasonal food. Farmers markets allow for variety and perhaps a chance to try new fruits or vegetables including some “ugly produce” that may not look as nice as the produce we are accustomed to, but taste just as good. You can also find produce often not available in the grocery store, such as red carrots, a rainbow of heirloom tomatoes, purple cauliflower and much more. You can learn cooking tips, recipes and meal ideas. Farmers are often passionate cooks with plenty of free advice about how to cook the foods they are selling. READ MORE: 6 reasons to shop at a farmers market Enrich your healthy food options and explore local farmers markets by visiting www.aaedc.org. The AAMC Farmers Market is open Fridays from 10:30 am – 1:30 pm through Oct. 25. It is held in the Hospital Pavilion South (ground level) located at 2001 Medical Parkway. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.0
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