- Behavioral Health, Men's Health, Women's HealthGeneral Page Tier 3Blog“Put on your oxygen mask first” might sound cliché, but it’s the best metaphor for self-care. How many times have you felt burned out but continued to push yourself past your limits? How many times have you put your needs on the back burner for your family despite being exhausted? And how many times have you said “yes” when really what you wanted to say was, “no, not today”? Being a parent is a beautiful gift. By nature, you begin to let go of your priorities to take care of your children. You can’t help but give them your all, even if that means coming home after a busy day and continuing to pull energy from a tank that otherwise feels empty. Your children need you. Now more than ever before as the discussion around mental health is at an all-time high. The statistics are eye opening. One in 5 children ages 13-18 have or will have a serious mental illness at some point during their life, according to the National Alliance for Mental Illness (NAMI). Another finding shows that suicide is the third leading cause of death in ages 10-24. You play a crucial role in your child’s wellbeing and mental health, but caring for your child can have an impact on your health too. To best care for the people you love, you must first take care of yourself. Here are some steps you can take: Practice self-care. No, you’re not being selfish — this is important to remember. Self-care has become a trendy term but most people don’t put it into practice. A good way to start is to first give yourself permission to do it and focus on yourself, even if just for a day. Identify replenishing activities that work for you. Scrolling through your phone, being on social media or watching TV are activities that occupy your time but do not replenish you. Instead, try taking a walk, going for a jog or sitting somewhere surrounded by nature. Savor doing activities that replenish you and look forward to doing them. Know your limits. It’s OK to ask for help or delegate chores and responsibilities to others when you don’t feel like you can take on more. Not being able to do everything by yourself is not a sign of weakness. It is realistic to know your limits and to prioritize self-care. Look at the big picture and re-center. Centering helps you be a consistent and stable parent for your children. If you’re always involved in a frenzy of activities, you won’t be able to do this. Practice mindfulness — being present in the moment with full awareness and without judgment of thoughts and feelings — instead of being distracted by what’s next on the list. Engaging in self- care activities and reminding yourself of core values can help with centering. Set realistic expectations. Don’t compare yourself to other parents. Parenting is not a competition. What might be a priority for you might not be for another parent. Identify what is important to you and your family. Is it spending more time together? Sharing more things? Going out to the movies? Set your own goals and expectations, and focus on those. Schedule alone time. Yes, you’re allowed to do this! Listen and take care of yourself. Meditate/relax. Take a break from the “motor mind” by deep breathing, being a witness to the thoughts in your mind, or listening to music that uplifts you. This is a good way to relax, be present and unwind from your hectic day-to-day. Ask for help. Approximately 1 in 5 adults in the U.S. — 43.8 million — experiences mental illness in a given year, according to NAMI. Don’t be afraid to seek professional help or talk to your doctor about issues you may be experiencing. By taking care of your own physical and emotional health, you’ll be better equipped to serve as a role model for your child and/or handle the challenges of supporting someone with a mental illness. Neglecting your own emotional needs can lead to depression or anxiety down the line. Don’t forget that your children are watching and will learn from you how to deal with stressful situations. Be in tune with yourself. You can’t live a life that’s fulfilling and meaningful if you’re always focused on others. Like they tell you on an airplane, you can’t help the person next to you if you don’t have your oxygen mask on first. Authors Raymond Hoffman, MD, is medical director of Anne Arundel Medical Center’s Mental Health and Substance Use services. To reach him, call 410-573-9000. Aruna Gogineni, Ph.D., LCSW-C, is a mental health practitioner and researcher at Anne Arundel Medical Group (AAMG) Mental Health Specialists. To reach her, call 410-573-9000. Originally published Jan. 21, 2019. Last updated Jan. 13, 2020.0
- Men's Health, Women's HealthGeneral Page Tier 3BlogPlant-based diets rich in fruits, vegetables, nuts, beans, whole grains and meat substitutes like soy may cut your odds of getting heart disease, high cholesterol, high blood pressure, type 2 diabetes and some cancers. One way to increase plant-based foods in your diet is cooking with legumes. Legumes (beans, peas and lentils) are rich in protein, complex carbohydrates and fiber. These nutrients help us feel full, stabilize blood sugar levels and offer help with weight management. LENTIL SOUP Ingredients 1 tablespoon olive oil 2 large onions, chopped 2 large carrots, chopped ½ cup chopped celery 1 tablespoon garlic, minced ½ teaspoon thyme ½ teaspoon black pepper Salt to taste 3 cups vegetable or chicken broth (low sodium) 1 cup lentils, rinsed ¼ cup fresh parsley, chopped One 16-ounce can of diced tomatoes Instructions Heat oil in large pot and sauté onion, carrots, celery and garlic for 3 to 5 minutes. Add seasonings and sauté for another 2 minutes. Add stock, lentils, parsley and tomatoes. Reduce heat, cover and cook until lentils are tender, about 45 minutes. Serves 8. Author Recipe author Ann Caldwell is a registered dietitian with the AAMC Wellness and Health Promotion Department. To reach her, call 443-481-5555. Originally published Feb. 9, 2016. Last updated Jan. 10, 2020.0
- News & Press ReleasesGeneral Page Tier 3BlogScott McRoy estimates he’s donated around five gallons of blood over the years. The Crownsville man’s drive to donate began with the September 11, 2001 terrorist attacks. He was in New York City when the attacks on the World Trade Center happened. When he returned to Maryland the next day, he was determined to give back. So he started donating blood at Anne Arundel Medical Center’s Blood Donor Center. He donates every two to three months, depending on whether he is giving blood or platelets. The donation process for platelets — tiny cells in the blood that form clots and stop bleeding — is a longer process, taking at least two hours each time. Still, “it’s a very simple give back,” says Scott, who is also an AAMC Foundation board member and a founding member of the Foundation’s Planned Giving Council. “It takes a little bit of time, but you know it’s for a useful purpose,” he says. Now, Scott and other loyal blood donors are finding it’s easier to give than ever before, thanks to AAMC’s Blood Donor Center’s OrSense device. This machine eliminates the need for the traditional finger stick at the beginning of the donation process, which tests a donor’s hemoglobin levels. Instead, the donor places his or her finger into a ring-shaped sensor that measures hemoglobin levels and pulse rates. The Blood Donor Center is the first location in Maryland to offer the technology. “Blood donors often cite the finger stick as the most unpleasant part of the blood donation experience,” says Mike Misulich, blood donor recruitment coordinator. “The new OrSense device makes the finger stick a thing of the past. It improves the donor experience, eliminates discomfort, and makes the donation process more comfortable. We appreciate donors like Scott and want the donation experience to be the best for him and all of our donors.” Scott says he likes how effortless the device is. “It gives you a little tingly feeling, like you’re getting a massage,” he says. “Getting the finger stick is just an added discomfort — and the Blood Donor Center’s device eliminates it.” Donors still have to get a needle in their arm when they give blood. But Scott says he hopes the new technology will convince more people to give the gift of life. 3,000 AAMC patients receive life-saving blood transfusions each year. Find an upcoming blood drive at www.facebook.com/AnneArundelMedicalCenter. You can also stay up to date on upcoming blood drives and events by joining the Blood Donor Center’s Facebook group. Visit www.facebook.com/groups/AAMCBloodDonorCenter and request to join the group. Or you may call the Blood Donor Center at 443-481-4215. Originally published Nov. 14, 2017. Last updated Oct. 8, 2025.0
- PediatricsGeneral Page Tier 3BlogStrep throat is a throat infection caused by a bacteria called group A Streptococcus bacteria (group A strep). The bacteria live in the nose and throat. Strep throat is contagious and spreads easily from person to person through airborne droplets when an infected person coughs, sneezes, or talks. Good hand washing is important to help prevent the spread of this illness. Children diagnosed with strep throat should not attend school or daycare until they have been taking antibiotics and had no fever for 24 hours. Strep throat mainly affects school-aged children between 5 and 15 years of age, but can affect adults too. When it isn’t treated, it can lead to serious problems including rheumatic fever (an inflammation of the joints and heart) and kidney damage. How is strep throat spread? Strep throat can be easily spread from an infected person’s saliva by: Drinking and eating after them. Sharing a straw, cup, toothbrushes, and eating utensils. When to go to the emergency room Call 911 if your child has trouble breathing or swallowing. Call your health care provider about other symptoms of strep throat, such as: Throat pain, especially when swallowing. Red, swollen tonsils. Swollen lymph glands. Stomachache; sometimes, vomiting in younger children. Pus in the back of the throat. What to expect in the ER Your child will be examined and the health care provider will ask about his or her health history. The child’s tonsils will be examined. A sample of fluid may be taken from the back of the throat using a soft swab. The sample can be checked right away for the bacteria that cause strep throat. Another sample may also be sent to a lab for testing. Your provider will usually prescribe an antibiotic to kill the bacteria. Be sure your child takes all the medicine, even if he or she starts to feel better. Antibiotics will not help a viral throat infection. If swallowing is very painful, your provider may also prescribe painkilling medicine. When to call your health care provider Call your health care provider if your otherwise healthy child has finished the treatment for strep throat and has: Joint pain or swelling. Shortness of breath. Signs of dehydration (no tears when crying and not urinating for more than 8 hours). Ear pain or pressure. Headaches. Rash. Fever (see Fever and children, below). Easing strep throat symptoms These tips can help ease your child’s symptoms: Offer easy-to-swallow foods, such as soup, applesauce, popsicles, cold drinks, milk shakes, and yogurt. Provide a soft diet and avoid spicy or acidic foods. Use a cool-mist humidifier in the child’s bedroom. Gargle with saltwater (for older children and adults only). Mix 1/4 teaspoon salt in 1 cup (8 oz) of warm water. Are you looking for a primary care doctor? Search our Find A Doc directory. Originally published Jan. 31, 2018. Last updated Jan. 10, 2020.0
- Men's Health, Orthopedics, Senior Care, Women's Health, Uncategorized, WellnessGeneral Page Tier 3BlogOsteoporosis 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, then bone mass begins to decline in adulthood. Studies show that one out of every two women and up to one in four men over 50 will break a bone due to osteoporosis. According to registered dietitian Ann Caldwell, the following nutrients—and the foods that contain them—hold particular promise in promoting peak bone health: Calcium is a mineral essential for both building bones and keeping them healthy. However, 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 1,200 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, orange juice, and cereals. Vitamin D can also be obtained through sunlight, but with the use of sunscreen, it is usually not an adequate source. The best advice is usually to get vitamins from foods, but with vitamin D, supplementation is often required. The recommended daily allowance is 600 IUs, but for people who 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 filled with fruits and vegetables rich in antioxidants—such as watermelon, tomatoes, pink grapefruit, bell peppers, and guava—may protect bones. AAMC registered dietitians can help you meet your health goals. Visit the Eat Healthy section of our website for more information. Author Ann Caldwell, RD, LDN, is a registered dietitian at Anne Arundel Medical Center. To make an appointment for nutrition counseling, call 443-481-5555. Originally posted September 2015. Last updated January 2020.0
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