- Men's Health, Women's Health, WellnessGeneral Page Tier 3BlogYou may have seen people walking around toting a gallon of water that they sip from all day long, in hopes of staying properly hydrated. Others believe they need to drink eight 8-oz. glasses of water per day. Have you ever wondered if all that water is necessary for your body? It depends. Hydration is important. According to the National Kidney Foundation, about 60 to 70 percent of your body weight is made up of water, which is necessary for good kidney health. Not drinking enough water can lead to dehydration. This can make you feel tired, cause headaches and lead to other health problems, including kidney damage. Water also helps prevent kidney stones and urinary tract infections, the Kidney Foundation says. Drinking enough water helps flush out bacteria that causes infections. The National Academy of Medicine recommends that men drink about 13 cups, or three liters, of fluids daily. Women should drink about nine cups, or 2.2 liters, each day. Doctors recommend more water when exercising. An extra 1.5 to 2.5 cups of water is fine for shorter rounds of exercise, though you’ll need more for exercise that lasts longer than an hour. You’ll also need to drink more water if you’re in a hot, humid environment, or if you’re experiencing fever, diarrhea or vomiting. Pregnant or breast-feeding women also need additional fluids, according to the National Academy of Medicine. Pregnant women should drink about 10 cups, or 2.3 liters, of water every day. Women who are breast-feeding need about 13 cups each day. You don’t have to drink only water – unsweetened juice or low-fat milk are other healthier options. But water is your best choice because it has no calories. If you’re in doubt about whether you are drinking enough water, look at your urine. Urine that is light yellow or clear indicates that you are properly hydrated. Dark yellow urine signals dehydration. Author By Lauren Parmer, DO, a primary care physician at AAMG Pasadena Primary Care. She can be reached at 443-270-8600. Originally published July 11, 2017. Last updated July 17, 2020.0
- 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
- Behavioral HealthGeneral Page Tier 3BlogMost of us wouldn’t think twice about seeing our doctor for stomach pain, a sports injury or the flu. But many people don’t get help for mental health concerns. Sometimes it’s the fear of a label, cultural stigma or worry over not getting the right treatment. Whatever the hesitation, it’s important to see a doctor who will treat both your physical and mental healthcare needs. According to Raymond Hoffman, MD, medical director of the Division of Mental Health and Substance Use, your first call for mental health concerns can be to your primary care provider. “A primary care doctor can prescribe medications for many common mental health issues,” says Dr. Hoffman. He or she may also act as the point person for additional care, such as referring you to a therapist. Regardless of who ultimately treats you, Dr. Hoffman notes that addressing mental health concerns involves entering into a trusting relationship with your healthcare provider, who supports healing and recovery. Many of us think of mental healthcare as treating psychiatric illnesses such as bipolar disorder, major depression and psychosis. But it’s just as important to give attention to everyday concerns such as stress, seasonal depression and anxiety. Medical conditions such as diabetes, multiple sclerosis, Parkinson’s and heart disease can worsen depression or anxiety — and vice versa. That’s why it’s so important to seek treatment that takes your whole health into consideration. Erasing the Mental Health Stigma MYTH: Mental health conditions are uncommon. FACT: Mental illness is more common than most think. According to the National Alliance on Mental Illness, one in five Americans will experience mental illness in their lifetime, and one in 25 will experience a serious mental illness that interferes with their life. MYTH: Mental health conditions are untreatable. FACT: Many mental health conditions are not lifelong challenges and might only require treatment for a short time. With advances in modern care, you can successfully manage even chronic mental health conditions. MYTH: Mental health conditions aren’t real medical conditions. FACT: Just like heart disease and diabetes, mental illnesses are medical conditions. Primary care doctors and specialists can effectively treat them. Where to start with mental health help You don’t need to suffer through a mental health condition alone. Unless you’re dealing with a severe mental health issue, a good place to start is your primary care doctor. Your doctor will review your medical records, talk with you about new symptoms or concerns, and work with you to create a treatment plan. If you already have a good relationship with your doctor, you may feel most comfortable talking to him or her. Your doctor may also better understand what stressors you’re dealing with at home and work, and how they affect your physical health. In many primary care offices, a medical assistant screens patients for depression as part of the yearly well visit using a standardized screening tool. This two-question tool can provide information for a doctor to follow up. Doctors can use a more in-depth tool if the initial screening points to depression. The good news for mental health The good news is that mental health conditions are treatable. If your doctor identifies a mental health condition, he or she may provide brief counseling in the office, prescribe medication or refer you to a specialist. Your doctor may also suggest individual or group therapy. According to Dr. Hoffman, “The evidence shows that if most people who are suffering because of symptoms from mental health problems or substance abuse get help, they can be in less distress and function better.” Mental Health and Substance Abuse Services at AAMC AAMC offers a range of services, such as: The J. Kent McNew Family Medical Center, a 16-bed mental health hospital for adults, is opening in March. Pathways, AAMC’s substance use and co-occurring mental health treatment facility Partnerships with the Department of Health and local mental health and substance use providers to connect patients to resources Anne Arundel Medical Group Mental Health Specialists, an outpatient mental health clinic for ages 3 and up AAMC Psychiatric Day Hospital, a partial hospitalization program The Recovery Navigator Program, which provides screenings and referrals in the primary care setting Introduction of mental health consultations in primary care offices Learn more about AAMC’s range of mental health and substance use services, from outpatient group therapy to partial hospitalization. Author Raymond Hoffman, MD, is the medical director of the Division of Mental Health and Substance Use. Originally published Dec. 5, 2016. Last updated Feb. 10, 2020.0
- Infectious Disease, WellnessGeneral Page Tier 3BlogWhen you’re sick, it’s important to drink plenty of fluids. Fever, diarrhea or vomiting can all lead to dehydration, which occurs when you don’t have enough water in your body. The most obvious remedy is to drink more water, but what if you or your kids want to mix it up with a healthy alternative? We have some ideas for you. Sports/Electrolyte Drinks Electrolyte drinks are popular among athletes, particularly when training in the summer heat. However, they are also a common go-to when illness strikes. Loss of water often leads to an imbalance of electrolytes in the body. Electrolytes, including sodium, potassium, magnesium and calcium, are minerals and salts that the body needs to function. If you see white residue on you or your child’s skin or clothing, that indicates sodium loss and that you may want to reach for an electrolyte drink. There are several recipes online for creating a homemade electrolyte drink, but here’s an easy one for you to use from Health, Home and Happiness: Homemade Sports/Electrolyte Drink 1 cup lemon juice (approximately six to eight lemons) 1/2 cup honey or maple syrup 1 teaspoon sea salt 1/2 teaspoon baking soda Place in a pint jar or container. Stir to combine (the lemon juice and baking soda will react, so stir it down). Keep concentrate in the fridge. This can be added to 1 gallon of water, or add 1-2 tablespoons to each 8 ounces (1 cup) of water. But if electrolyte drinks aren’t your thing, fruit-infused water will also provide you with some extra flavor. Fruit-Infused Water There are endless combinations of your favorite fruits and herbs (especially mint and basil) you can add to water. Test out your favorite combinations, plus consider preserving your herbs and fruit in ice cubes for an easy way to add flavor to your water on the go. Try this simple recipe for water with strawberry and mint leaves: Strawberry-Mint Water Slice 1/2 cup fresh, rinsed strawberries Rinse several sprigs of fresh mint Add to one to two quarts of cool water Refrigerate for several hours to let flavors mingle Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.0
- Community, Pediatrics, Infectious DiseaseGeneral Page Tier 3BlogBack-to-school butterflies are common at the start of every new school year, as our kids adapt to new teachers, new routines, shifting friend dynamics and more. And this year especially, after so much change and with some uncertainty still lingering, your child’s anxiety might be at an all-time high. Fortunately, there are steps you can take to help. Talk about feelings: Theirs and yours Some children naturally have more worries than others, and many don’t like to talk about their feelings. Ongoing reminders that you’ll always be there for support will go a long way. And although it can be hard to wait for your child to come to you with any concerns, it’s essential to be patient and allow them the necessary time and space. Many kids feel stress about fitting in or bullying, not doing well enough in school, resolving troubles with a teacher or using the school bathroom. COVID-19 worries are also still top-of-mind. In many cases, your simple but steady support can help: Acknowledge you hear their concerns, whatever they may be Be sympathetic, understanding and supportive Normalize feelings in the moment, and explain that it is also normal for emotions to change many times during the day. Point out the steps you (and others) are taking to protect them (and what they can do to protect themselves) Stay committed to offering your support as they work through each issue Also, remember your child will learn from your example. Try to be a good role model for managing and overcoming your own worries in a healthy way. Set the foundation: Back to basics A healthy lifestyle is crucial for children with anxiety. Focusing on taking care of the basics around your home can help you all live easier and with less stress. Allow time to unwind Practicing mindfulness, meditation and deep breathing techniques can help manage symptoms of anxiety. It may also help to give children unstructured, quiet time throughout the day. Keep a good bedtime routine Kids need the right amount of sleep to maintain their physical, mental and emotional health. Preschool kids should get 10 to 13 hours of sleep, school-aged children should aim for nine to 12 hours, and teens should get around eight to 10 hours of sleep a night, according to national guidelines. Help them stay active during the day Most kids age six to 17 should do at least an hour of physical activity every day. Work with your child to find a form of exercise they enjoy, whether it’s an organized sport like soccer, neighborhood activities like bike riding or a class like karate. Shop for healthy foods Plan ahead, so you have enough food in the pantry for healthy cooking. And meals don’t have to be creative or elaborate to be healthy — simple, wholesome foods on a weekly rotation will do the trick. Include as many fruits and vegetables as possible, and from there, focus on whole grains, legumes like beans, peas and lentils, and lean proteins, nuts and seeds. Limit sugary treats and saturated fat. If your child’s anxiety peaks in the mornings before school, plan a routine together to help them get out the door on the right foot. Simple steps, like making sure they have clean clothes ready to go and a simple breakfast that feels easy on a nervous stomach, can make a difference. Watch for signs that more help is needed Kids show anxiety in different ways and it can depend on their age. Very young children may cry or act extra clingy at drop-off, while older school kids might argue about going to school or complain of physical symptoms like a stomachache or headache. It’s normal for this to happen occasionally and fade over a few weeks. However, if school has been in session for more than a few weeks and you’re still dealing with these behaviors it’s likely time to get help, especially if your child’s worries are getting in the way of their daily life or interaction with family and friends. We’re here when you need us Remember, children are adaptable and resilient. Your child will weather the storm — after all, they have you by their side. When a little extra help is needed to get your child back to living their best life, your trusted primary care physician is a great place to start for advice on next steps. Luminis Health mental health specialists are also ready, should you need us, with the support you need to help your child thrive. Authors Jennifer Williams is a Licensed Clinical Professional Counselor0
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