- Behavioral Health, Men's Health, Women's HealthGeneral Page Tier 3BlogShorter days. Longer evenings. Colder temperatures. Winter is here. If you feel gloomy this time of year and perk up once spring and summer roll around, you might have Seasonal Affective Disorder – also known as SAD. It’s a type of depression that comes and goes with the fall and winter seasons. And it tends to disappear in spring and summer. This winter, we’re all staying home more because of the coronavirus (COVID-19) pandemic. Many events and activities have been canceled. So this season may be particularly challenging for those who suffer from SAD. Let’s take a closer look at SAD symptoms, who’s at risk and how to treat the disorder. Symptoms to look for Feelings of worthlessness, low energy, fatigue, difficulty sleeping or concentrating, and changes in your appetite or weight. If you are experiencing at least five of these symptoms for two or more weeks, talk to a mental health professional. Who is at risk? Women are four times more likely to be diagnosed with SAD than men. And younger adults are more likely to have it than older adults. What are the risk factors? The exact reasons for SAD are not known. But people with a family history of SAD or other forms of depression are at higher risk. If you have clinical depression or bipolar disorder, you may see your symptoms get worse as the seasons change. How do you treat SAD? Light therapy—exposure to full-spectrum lights bright enough to make a difference in brain chemistry—can treat SAD. It may get rid of symptoms for 50 to 80 percent of people who use it. Here’s how it works. You sit in front of a special fluorescent lamp that is encased in a box or mounted on a visor worn like a cap. The lamp gives off a bright white light, filters out ultraviolet radiation and diffuses the light to limit glare. Light therapy takes about 30 to 90 minutes a day. It’s best done in the morning and you should do it daily until natural sunlight returns in the spring. If you stop too early, your symptoms may come back. If necessary, you can also treat SAD with antidepressant medications. But there are other treatment options, including: Exercise daily in sunlight. This can help you sleep better at night and give you more energy. Take part in activities you love to boost your mood — like listening to music, reading, or visiting a park. Practice good sleep hygiene. Go to bed and wake up at the same time daily. Get into the habit of turning of all electronics and doing deep breathing and relaxation exercises before bed. Be grateful. Find one thing to be grateful for each day and reflect on its meaning. Be compassionate with yourself. It’s easy to be self-critical, but remember to be kind to yourself. Talk to yourself as you would a friend. Be mindful. Be fully present in the moment, with full awareness of your thoughts, feelings, sensations and surroundings – without judgment. You don’t have to struggle with SAD in silence. Reaching out to a mental health professional for help is a sign of strength – not weakness. If you are having suicidal thoughts, seek immediate help. The Anne Arundel Crisis Response System is a 24-hour hotline you can call at 410-768-5522. Authors Aruna Gogineni, Ph.D., LCSW-C, is a mental health professional at Anne Arundel Medical Group (AAMG) Mental Health Specialists, located in Annapolis. To reach her, call 443-475-0621. Waseem Hussain, MD, is a primary care doctor with Doctors Community Medical Center.0
- OrthopedicsGeneral Page Tier 3BlogLow back pain is one of the most common ailments in the United States. About 80 percent of people have at least one episode of low back pain during their lifetime. Factors that increase the risk of developing low back pain include smoking, obesity, older age, sedentary work, a stressful job, job dissatisfaction and psychological factors such as anxiety or depression. Physically strenuous work also contributes to low back pain. Most people with back pain have nonspecific back pain. Such people usually improve in a few weeks with conservative care. Less than one percent of people have serious causes, such as cancer or infection and less than 10 percent have less serious causes like fracture, pinched nerve, or narrowing of the spinal cord. Therefore, it’s important to see your primary care physician first, before seeking specialist care. Most of the time, a focused history and physical examination are enough to make a diagnosis of back pain. It is imperative to prevent back pain from developing in the first place. People can do a number of things to prevent back pain. 1. Exercise and stay active The most important thing you can do is exercise routinely and stay active. Regular exercise improves cardiovascular fitness and can be combined with specific exercises to strengthen the muscles of the hips and back. The abdominal muscles are particularly important in supporting the lower back and preventing back pain. Exercises can be as simple as walking every day. And other activities like Pilates, Yoga and aerobic exercises are also very helpful in preventing back pain. 2. Avoid high-impact activities It is important to avoid activities that involve repetitive bending or twisting and high-impact activities that increase stress in the spine. 3. Bend and lift correctly Bending and lifting correctly is also important. People with low back pain should learn the right way to bend and lift. For example, lift with the knees bent and the abdominal muscles tightened. This way you avoid straining the weaker muscles in the lower back. 4. Take a break People who sit or stand for long periods should change positions often and use a chair with appropriate support for the back. Readjust your office chair several times throughout the day to avoid sitting in the same position. Taking brief but frequent breaks to walk around will also prevent pain due to prolonged sitting or standing. People who stand in place for long periods can try placing a block of wood on the floor, stepping up and down every few minutes. Author Dr. Meetu Agrawal is a primary care physician with Anne Arundel Medical Group (AAMG) Largo Primary Care. To reach her practice, call 301-925-7610. Originally published Dec. 19, 2016. Last updated Dec. 16, 2019.0
- Behavioral Health, Heart CareGeneral Page Tier 3BlogJuggling multiple commitments during the holidays might bring out the best in you. Or it might leave you feeling stressed, anxious or depressed. These feelings go well beyond your mental health. They can have short-term and long-term effects on your whole body, especially your heart. Boaz Rosen, MD, a cardiologist at Anne Arundel Medical Center, says it is important to find ways to manage the emotions the holidays bring out. “Stress and anxiety can affect the heart in a variety of ways, such as increasing blood pressure,” he explains. Tips to Relieve Holiday Stress When it comes to the holidays, finding the right balance between celebration and healthy habits will serve your heart well. Recognize your hot buttons. Think about the things that made you anxious or sad during previous holiday celebrations and develop a plan to cope with those stressors. Carve out some time for yourself. Exercise, meditation, yoga, prayer or time with a favorite book or movie can help you relieve stress. Practice moderation with sodium and alcohol. Repeated use of large amounts of sodium or alcohol can cause heart problems. More importantly, Dr. Rosen says, people may try to use food, smoking or alcohol to relieve stress, anxiety or depression. Weight gain from overeating can affect blood pressure and contribute to an increased risk of diabetes. Tobacco use has well-known short- and long-term effects on the heart and lungs. And while moderate intake of red wine (not more than one glass a day) can be beneficial, excessive alcohol use can affect heart, brain and liver function. Dr. Rosen also warns that it’s important to know the signs of a heart attack and to take any symptoms seriously. “A lot of people will ignore chest pain symptoms thinking it’s indigestion,” he says. “They describe a gassy feeling of pressure or discomfort in the chest. If there is any concern or if antacids don’t take care of that discomfort in minutes, think ‘heart’ and call 911. Even if it turns out to be indigestion, it’s better to be safe than sorry. On a positive note, I wish you and your family a happy, healthy holiday season!” Learn your “heart age” and risk for heart disease with AAMC’s free online heart risk assessment. Author Boaz Rosen, MD, is a cardiologist at Anne Arundel Medical Center. Originally published Dec. 5, 2016. Last updated Dec. 12, 2019.0
- 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
- General Page Tier 3BlogThe holiday season only comes around once a year. While it can be an easy time to slip into unhealthy eating habits, you can fit holiday celebrations into an overall healthy lifestyle with a little bit of positive thinking — and planning. Here are our top six tips for maintaining healthy habits throughout the holidays. 1. Get Moving Make exercise part of the holiday season and burn more calories than you consume. Kick up your steps and exercise during the days right before a celebration or family gathering. On the actual holiday, take a walk early in the day and then again after a meal. Taking a walk together is a great way for family members of all ages to enjoy time together away from the table. Even when it starts to get dark outside, you can bundle up and tour the holiday lights in and around your neighborhood. Just be sure to wear reflective clothing, bring flashlights and be cautious of any traffic. 2. Fuel for the Day Remember to eat prior to the big feast. You don’t want to save up calories and find you are so hungry during dinnertime that you have difficulty controlling your appetite. If you include protein and fiber (think fruits and vegetables) early in the day as part of your breakfast or lunch, you won’t be as hungry and will have the will power to make better decisions about your food and drink choices. 3. Watch your Portions Don’t think you have to swear off dessert or your favorite holiday snacks to stay healthy. It’s truly all about portion size. Most people already know the foods that will be served at their holiday gatherings, and many of these foods are family favorites. Don’t spend your calories on items you can have any other time of year. Instead, choose your holiday favorites and stick to moderate portions. If you’re a guest at a family member or friend’s house, offer to bring a healthy dish you know you will enjoy and can substitute for a less healthy option. Remember, fruits and vegetables are your best options. 4. Think Water Alcohol and sugary drinks come packed with extra calories. Don’t drink your calories; save them for the delicious food. Sip a large glass of water or flavored sparkling water to stay hydrated and ward off cravings for calorie-laden drinks. If you do decide to have an alcoholic beverage, wine spritzers are a better choice than most cocktails. 5. Be Realistic Maintaining your standard weight through the holidays is a reasonable goal. However, this isn’t the easiest time to focus on weight loss. Most people are juggling busy schedules, food temptations and entertaining guests, so a realistic goal during this season is to avoid weight gain. 6. Shift the Food Focus The holiday season is the perfect time to focus on friends and family. Rather than making food the main focus, consider building traditions around socializing, time together and games. Remind yourself of what you’re thankful for and celebrate your relationships. This not only helps your physical health but your mental health as well. Do you know how many calories are hiding in classic holiday treats? Calories aren’t everything, but it’s helpful to stay conscious of how many calories you’re eating and drinking. While you don’t have to avoid all holiday treats, many of them are loaded with calories so it’s best to keep portions small. Here are some calorie counts for common holiday desserts and drinks. 1/8th of nine-inch wide pecan pie = 190 calories 1 cup of Irish coffee (no sugar added) = 263 calories 1/8th of nine-inch wide pumpkin pie = 171 calories 4-ounce glass of egg nog = 110 calories Three iced sugar cookies = 540 calories 1 cup of hot chocolate = 120 calories 1/16th of red velvet cake = 320 calories 16-ounce white chocolate peppermint drink = 460 calories 1/9th of eight-inch slice of gingerbread = 370 calories 5-ounce glass of wine = 120 calories Request an appointment with one of our registered dietitians for a variety of nutrition services. They can create a food plan tailored to your personal health needs, identify what nutrients you may be lacking and help you achieve your health goals. 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 Dec. 6, 2016. Last updated Dec. 9, 2019.0
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