- Men's Health, Women's Health, PediatricsGeneral Page Tier 3BlogSummer is in full swing! With school out for the year and summer vacations on the calendar, there’s a lot to look forward to this time of year. But summertime also means an increased risk of sun damage, heat-related illnesses and other seasonal ailments. Here are some of the most common summer safety concerns and what you can do to address them. Stay safe in the sun As we expose more of our skin during the summer, we are also exposing ourselves to ultraviolet (UV) radiation from the sun, which damages skin cells. Sunburns significantly increase the risk of developing skin cancer. In fact, more than five sunburns as a child can double your risk of developing skin cancer later in life. A suntan also increases your risk of skin cancer, the most serious of which is melanoma. It’s important to protect your skin and eyes all year long, but especially in the summer, when UV rays tend to be stronger. Wear UV-blocking sunglasses to protect your eyes and the sensitive skin around them. Use a broad-spectrum sunscreen with a sun protector factor (SPF) of at least 30, which will screen out 97 percent of the sun’s ultraviolet B (UVB) rays as well as protect against ultraviolet A (UVA) rays. Apply approximately two tablespoons of sunscreen 30 minutes before going outside. Reapply every two hours, especially if swimming or sweating. Consider limiting your time in direct sunlight, especially between 10 am and 4 pm, when UV light is strongest. For more summer safety tips, visit www.askAAMC.org/sunsafety. Enter our Instagram contest, and help us spread the word about the importance of sun safety! Beware of heat exhaustion and heat stroke Outdoor activity can lead to heat exhaustion, one of the most common conditions kids experience in the summer. The signs include severe thirst, nausea, fast and shallow breathing, headaches, muscle pain and cool, clammy skin. If your child is showing signs of these symptoms, immediately bring them somewhere cooler, remove excess clothing, encourage them to drink cool fluids and call your doctor. If left untreated, heat exhaustion can turn into heat stroke, which is extremely serious. Symptoms include a pounding headache, dizziness and light-headedness, red, hot, dry skin, cramps or muscle weakness, rapid, shallow breathing, nausea, vomiting, confusion and unconsciousness. If you think someone has heat stroke, call 911 immediately. While you wait for medics to arrive, work to cool the person down by moving them to a shaded area, fanning them and cooling their skin with water. You can prevent heat exhaustion by making sure your child is drinking water early and often, especially if they are playing outside in the heat. Be prepared when traveling Nothing can spoil your vacation like getting sick or injured. But if this does happen, it helps to be prepared. If you’re older or have chronic health issues, see your doctor four to six weeks before your trip to make sure it’s safe for you to travel. Check to make sure your vaccinations are up to date, and make a list of your current medications and allergies. Include the names and phone numbers of your doctors and your pharmacy. Remember to bring a note on your doctor’s letterhead if you are taking controlled substances or injectable medications. You should also program health information, including medical conditions and emergency contacts, into your phone (both Apple and Android products have built-in apps for this). If you have a history of heart disease, ask your cardiologist to give you a wallet-sized version of your latest electrocardiogram (EKG). Over-the-counter medicines, including ibuprofen and a thermometer, should also be a part of your travel kit. Don’t let illness put a damper on your summer activities. Following these safety tips will help you have a relaxing, fun and, most importantly, healthy summer. Authors Joanne Ebner is a cancer prevention program manager at Anne Arundel Medical Center. You can reach her office at 443-481-5366. David Afzal, DO, is a family medicine physician with Anne Arundel Medical Group (AAMG) Waugh Chapel Family Medicine. To find an AAMG doctor in your area, visit MyAAMG.org. Mike Remoll, MD, is the medical director of the Emergency Department at Anne Arundel Medical Center.0
- Men's Health, Senior Care, Women's Health, PediatricsGeneral Page Tier 3BlogOur bodies are made up of approximately 70 percent water. Water is the most abundant natural resource on earth. Yet, most of us do not drink enough of it, and our bodies suffer in many preventable ways. We become dehydrated when the amount of fluid we lose is greater than the fluid we take in. We routinely lose fluids in our sweat, exhaled air, urine and bowel movements. In a normal day, we have to drink a significant amount of water to replace this routine loss. If we are sick, we may also lose fluids through vomiting or diarrhea. Warning signs of dehydration include: Thirst. It’s the first signal that you’re already dehydrated. Dehydration can also mask itself as hunger, particularly sugar cravings. Brain fog. You may have fatigue, lightheadedness, muscle cramping, headaches, dry mouth, darker urine and a feeling of confusion that some people call “brain fog.” Bad breath. When you’re dehydrated, you may not have as much saliva in your mouth. This allows bacteria to thrive, resulting in bad breath. Saliva has antibacterial properties. Stiff joints. Joints can be stiffer without the lubrication that water provides. Poor digestion. Water is vital for healthy digestion. It helps move food through the digestive tract and waste pass more smoothly. Along with fiber, water is important to eliminate waste from the colon and urine from the bladder. If you are not properly hydrated, you are also more likely to get a urinary infection. Dehydration may affect your ability to drive safely. Some research shows that driving errors doubled during a two-hour drive when drivers were dehydrated, similar to driving while intoxicated. With severe dehydration, heart palpitations, confusion and weakness can occur as the brain and other organs receive less blood. This can result in coma, and even death, if left untreated. Infants and elderly people are more likely to become dehydrated. It’s unusual for a baby to have a dry diaper for more than three hours. Over time, dehydration can make your skin lose elasticity and wrinkles appear deeper. You are more likely to get kidney stones. And you may not be able to regulate your body temperature, making you more prone to heat stroke. To avoid dehydration: A good rule is to drink water in between meals. Drink fewer caffeinated drinks. Caffeine may act as a diuretic causing you to lose fluids. If you’re feeling excessively tired in the middle of the day, try drinking water first. Avoid alcohol, including beer, especially when it is hot. Alcohol increases water loss and impairs your ability to notice early signs of dehydration. Replace calorie-filled beverages with water (provided you are eating three healthy meals a day). Bring extra water to all outdoor events where you might sweat more. Use warm water instead of hot water in the shower. Hot water can dry out your skin. The water you drink does not have to be bottled. The tap water in your home, whether from a well or public water system, may be perfectly fine to drink. To find out about your home drinking water quality, you can contact the Environmental Protection Agency’s Safe Drinking Water Hotline at 800-426-4791 or the Maryland State Water Quality Laboratory at 800-300-TEST. The exact amount of water you need depends on your size, level of activity, general health and the weather. If you have a condition like congestive heart failure or late kidney disease, you may be on a fluid-restricted diet and need to consult your healthcare provider for those limitations. Author Marla Spring, FNP-BC, MSN CDE, is a medical provider at Anne Arundel Medical Group (AAMG) Diabetes and Endocrine Specialists. To reach her office, call 443-481-4600 Originally published July 31, 2017. Last updated Sept 2, 2025.0
- Orthopedics, Women's Health, Pediatrics, WellnessGeneral Page Tier 3BlogWhen it comes to back-to-school sports injury prevention, we hear a lot about how to protect our young athletes from sports-related injuries. As a former quarterback and now team doctor for several local college and high school football teams, as well as the Chesapeake Bayhawks, I know there’s good reason for these safety precautions. But as an orthopedic surgeon and father of a daughter, I know there’s a fact that parents of our young female athletes need to know: Female athletes are up to eight times as likely to suffer an anterior cruciate ligament (ACL) injury as male athletes. In fact, a recent University of North Carolina School of Medicine study found a sharp 59 percent increase in the number of ACL reconstruction surgeries performed in females aged 13 to 17 in the last 13 years. The ACL runs diagonally in the middle of each knee. It controls rotational movement and prevents the tibia from sliding out in the front of the femur. A torn ACL is a serious, potentially career-ending sports injury. Surprisingly, more than two-thirds of ACL injuries involve little or no contact with another player. The rates of ACL injuries are higher for jumping and cutting sports. These include soccer, basketball, volleyball and lacrosse. Non-contact ACL injuries result from things like: Sudden change in direction. Cutting movements. Landing from a jump incorrectly. Pivoting with your foot firmly planted. ACL injuries and female athletes I start seeing these injuries appear in my office as female athletes enter puberty. In order to help prevent these injuries, it’s important to understand the hormonal changes and anatomical differences between boys and girls that develop during puberty. Boys entering puberty are flooded with testosterone, which allows them to more easily add lean muscle mass and lose body fat. Added muscle often makes them stronger, but less flexible. On the other hand, the increased estrogen levels that girls experience makes their ligaments lax. Girls often have better overall body flexibility compared to boys. While this increased flexibility can be a competitive advantage, it can lead to increased risk of injury if there isn’t enough muscle to keep joints in stable, safe positions. Estrogen also has less of an effect than testosterone on lean muscle mass gains, and actually increases body fat percentage in females going through puberty. This combination of increased laxity, less lean muscle mass gains and higher body fat percentage is thought to be related to the greater rate of ACL tears in female athletes. Is there a way to identify females at an increased risk for ACL tears? Yes, there’s a two-legged jump test that a coach, trainer or parent can give: Jump off of a stair or box and land with your hips, knees and ankles in line with each other. This shows the athlete’s landing technique and whether there’s good core, hip and thigh strength. If your knees buckle inward or assume a “knock knee” posture, that’s a sign of muscle weakness and shows an increased risk for ACL tear. Athletes at risk can start jump training and other strengthening exercises to help decrease their risk of ACL tears. Other preventative measures include: Do strength training for core, hip and pelvis, and thigh muscles. Start balance and stability training to increase the ability of all muscles to work in unison surrounding the hip, knee and ankle joints. Learn how to safely accelerate, decelerate, jump, land and cut. Begin proper training prior to the start of sports season. Many female athlete ACL injuries can be prevented with early detection and putting into practice strength and stability training. Author Daniel Redziniak, MD, is an orthopedic surgeon with Luminis Health Orthopedics and is board-certified in sports medicine. His office can be reached at 410-268-8862. Originally published Aug. 14, 2017. Last updated July 8, 2019.0
- Men's Health, Women's Health, Heart CareGeneral Page Tier 3BlogEven if you successfully make diet changes at home, it’s easy to falter when you go out to eat. The reality is nowadays, Americans are spending approximately 43 percent of our food dollars on food outside the home, compared to 26 percent in 1970. If we are going to drive our health in the right direction, we must be conscious of the choices we make while eating out. Before your next meal out take these tips to heart, and you’ll go a long way toward eating healthier. 1. Understand Your Power When you go out you’re footing the bill, so understand the power you have over the choices you make. It starts at the beginning, with the choice of restaurant. Most of the time, you do have a choice for where to go, so research your options online. Once you’re there, feel free to make special requests to get the meal prepared in a healthier way—you are paying the bill. 2. Know Before You Go A lot of restaurants offer their menus online, so look up your options. Often we eat with our eyes first, so rather than be tempted by something you see walking in, select a healthy option before you go. You’ll likely make the best meal choices by choosing in advance rather than potentially being rushed or tempted at the restaurant. Plus, you may be able to do more research, like finding out calorie counts or ingredients online. 3. Avoid the All-You-Can-Eat Specials and Buffets They may seem like a bargain, but you may pay the price with your health since you’re encouraged to overeat. Buffets are often filled with the cheaper fried or overly processed foods. 4. Choose Wisely Choose seafood, chicken or another lean meat for your entree. Or, try a vegetarian option. Make smart choices for how your entrée is prepared. Steamed, broiled, baked, grilled, poached or roasted are generally the best options. Remember fifty percent of your plate should be a vegetable. 5. Put the Fixings on the Side If you’re not prepared to give up the fixings—butter, sour cream, dressings, gravies, etc.—order them on the side. You’ll be able to control how much is used versus allowing the restaurant to drench your food. 6. Watch Your Portion Size Just because the restaurant serves you a super-sized portion doesn’t mean you have to eat it all. Often meals are two times the size you really need, so decide in advance to eat half your meal and box up the rest for another time. If you worry about self-control, order smaller portions or order an appetizer with a side salad. And if you follow this advice don’t feel you have to deny yourself dessert. Choose a lighter option, like fresh fruit or sorbet. Or, order a dessert your whole table can share so that you’re only indulging in a few bites. LHAAMC’s comprehensive nutrition services provide nutrition coaching to individuals of all ages. We can help you optimize your nutritional health and get results. Also, LHAAMC offers a full-range of Healthier U events and workshops. Author By Ann Caldwell, nutritionist and registered dietitian at Anne Arundel Medical Center. To reach her call 443-481-5555. Originally published March 29, 2015. Last updated July 5, 2019.0
- Physical TherapyGeneral Page Tier 3BlogFrom personal trainers to coaches and even apps on our phone, today we have an abundance of resources to help improve our athletic abilities for all levels of play. Unfortunately, sports can lead to injuries. And when that happens, the key to getting back on the field, the court, the track, or simply everyday life, is the way you recover. Recovery can be quick or can take time, depending on the injury. At clinics with sports performance zones, like that available at Anne Arundel Medical Group (AAMG) Physical Therapy – Jennifer Square, physical therapists can combine traditional physical therapy with sports performance practices to support an individual’s ability to perform at their peak level and recover successfully. READ MORE: AAMG Physical Therapy opens new location at Jennifer Square You might not realize it but your recovery period has many benefits, which is why you should take it seriously. Below are some ways physical therapy can change your sports performance: Avoid training hazards and future injuries. Training with a physical therapist whose expertise is in both sports and rehabilitation can help you get back in the game better than ever before. A provider can help you heal and perform at your highest level while also showing you how to avoid potential training hazards or future injuries. This maintenance approach is similar to how we see a dentist several times a year for preventative care and not just before having a cavity or tooth pain. Gain an edge in sports or higher-level hobbies. Of course, as a patient, you must be willing to work to bridge the gap between rehabilitation and performance. Look for a program that provides a personalized exercise program for sport-specific training, total body strength, power, stamina, flexibility and movement. Spot incorrect patterns of movement. Identifying muscle weaknesses, tightness and coordination problems can help you avoid injury and move more efficiently within your sport of choice. For example, if you are concerned with keeping up with the pace of play or feel like you can’t hit the ball as well as you should, seek a physical therapist who can correct improper movement patterns to help you get back on the court – better, faster and stronger. Perform exercises in a controlled, comfortable environment. Perform higher-level exercises in an environment with skilled experts prior to doing them on your own. If you pair that with innovative techniques, you can easily access parts of recovery not typically available in traditional physical therapy clinics. For example, think instrument-assisted soft tissue massage, cupping, blood-flow restriction training and dry needling. Authors James Bickley, PT, DPT, is a physical therapist at AAMG Physical Therapy’s Jennifer Square location. He can be reached at 443-481-1140.0
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