- Senior Care, Women's HealthGeneral Page Tier 3BlogBrain fog. Mood changes. Night Sweats. Insomnia. Hot flashes. The reality is menopause is the biggest change women go through since adolescence, and you’ll likely experience some, if not all, of the symptoms. But are there things you can do along the way to help you navigate it? In most cases, the answer is yes. Every woman’s menopause journey is different, but here are some tips that may help along the way. Don’t Try to Predict When the Change Will Happen I see a lot of women who are looking for ways to predict when menopause may start. Since stress is one of those triggers that makes menopause worse, it’s important to just let Mother Nature run her course. There isn’t a correlation between how early or late you started your menstrual period and when menopause will start. And, you MAY follow in your mother’s footsteps on timing, but then again you might not. Checking your hormone levels doesn’t work either. At the end of the day, your period is your best gauge. I tell my patients to check in with me once three periods are missed, although women are not considered to be officially in menopause until 12 consecutive months of missed periods. Your symptoms will become more pronounced the longer you’ve missed periods. Also, if your periods are persistently less than two weeks apart, touch base with your doctor. Avoid the Things that May Make Hot Flashes Worse Stress Alcohol (especially wine) Caffeine Hot Drinks Spicy Foods Sugar Remember, not all of these things may affect you. Pay attention to what you’re eating around the same time as you have episodes to see if there’s a pattern. For you, it may be something on this list or it might be some other food. Know What Helps Lessen Hot Flashes or Their Inconvenience Moderate to Vigorous Exercise (Four times a week) Losing Weight Dressing in Layers Ice Water/Cool Drinks Meditation/Deep Breaths Fans Know There Are Treatments Beyond Hormone Replacement Therapy It’s hard to know when to seek out additional treatment and every woman is different, so my rule of thumb is if your symptoms are persistent enough to continually disrupt your life you should talk with your doctor. Three common treatments are: Over-the-Counter Naturals (such as Estroven and IsoRel)—These mimic estrogen. You should give them at least three months to see effectiveness, and they generally have a 30 to 50 percent success rate. Antidepressants (such as Effexor and Brisdelle)—These are non-hormonal options for women who have blood clots or have had or are at higher risk for breast cancer. Brisdelle was specifically created to treat menopausal symptoms. It’s a lower dose than what would be used for anxiety or depression. You should give them at least three months to see effectiveness, and they generally have a 30 to 50 percent success rate. Hormone Replacement Therapy (HRT)—I recommend transdermal estrogen or oral natural progestin in the lowest amount that provides relief. HRT is individualized, and I recommend you talk to your doctor because it is not prescribed for everyone like it used to be. No matter which method you try, look at things in six-month blocks. Are your symptoms better? Are you able to handle it better? If you’re still having moderate to severe symptoms that interfere with your life, check back in with your doctor. For more information and events geared toward the health needs of women, please visit LivingHealthierTogether.org. Author Karen Hardart, MD, an OB-GYN at Anne Arundel Medical Center. She can be reached at 410-573-9530.0
- Senior Care, Women's Health, UncategorizedGeneral Page Tier 3BlogNutrition and bone, muscle and joint health are closely related. A healthy diet can help prevent and manage osteoporosis and related musculoskeletal disorders by assisting in the production and maintenance of bone. If you are not getting the right nutrients you are putting yourself at greater risk for bone, muscle and joint disease. Osteoporosis 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. Studies show if you are over 50, one out of every two women and up to one in four men will break a bone due to osteoporosis. The following nutrients, and the foods that contain them, hold particular promise in promoting optimal bone health: Calcium is a mineral essential for both building bones and keeping them healthy. Unfortunately 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 1200 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, milk products, orange juice and cereals. Vitamin D can also be obtained through sunlight, but with the use of sunscreen this is not adequate. The best advice is to always get as much vitamin D from the diet, but supplementation is often required. The current RDA is 400 IU’s, but if you 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 rich in fruits and vegetables may protect bones as these are rich in antioxidants—including watermelon, tomatoes, pink grapefruit, bell peppers and guava. Eating habits with a moderate intake of protein, fruits, vegetables and whole grains leads to a healthier lifestyle. High levels of protein, caffeine, sodas and sodium have been linked to calcium loss. Many Americans consume too much protein, which can increase the urinary excretion of calcium. Yet at older ages protein intake is often too low and this can lead to bone loss and fractures. It is important to have a balance. We should aim to have not too much but enough, which can be said for all nutrients. Maintaining a healthy weight through diet and physical activity are key to prevent bone disease. Physical activity should combine weight-bearing activity, simply to carry the weight of your skeleton, such as walking. Strength training is helps improve the muscles that support your skeleton and exercise improves your balance to help prevent falls. Taking charge of nutritional health and exercise will help promote healthy bones as you age. Ever consider nutritional counseling? Learn more about this service from Anne Arundel Medical Center. Author By Ann Caldwell, nutritionist and registered dietitian at Anne Arundel Medical Center. To reach her call 443-481-5555.0
- Community, Pediatrics, UncategorizedGeneral Page Tier 3BlogWe are committed to improving the health of our community, illustrated by this sampling of our community outreach efforts: Helping Kids Say “No” Amanda Larkins is a prevention educator who visits high school students in their classrooms as part of a partnership among Anne Arundel County Public Schools, county coalitions and AAMC’s Pathways Prevention Program. The goal is to help students make good choices by arming them with information aboutthe dangers of alcohol and drug use and strategies for resisting peer pressure. In our photo above, Larkins has freshmen at Northeast High School in Pasadena spin the “Wheel of Misfortune,” taking turns testing their knowledge of drinks and drugs, and practice saying no. Reducing the Rate of Lung Cancer Deaths AAMC is committed to diagnosing lung cancer in people as early on in the disease process as possible. That’s because the earlier you catch it, the better your chances are for survival. We do this by providing low-dose CT Scans for low-income residents and, when necessary, enrollment in the rapid access chest and lung assessment program (RACLAP) for early intervention and diagnosis. Good news: The lung screening is covered by most insurances and Medicare, if you meet the screening criteria. If something suspicious is found, the RACLAP ensures patients get the information needed to decide on a course of action. Becoming Tobacco Free Since tobacco use is the leading cause of lung cancer and other related diseases, AAMC is committed to decreasing the use of tobacco products. We offer smoking cessation help through classes, individual counseling and support groups—all free to people who work or live in Anne Arundel County. AAMC is a tobacco free campus, which discourages the use of these products by employees, patients, visitors, and volunteers. Starting July 2015, AAMC takes a leadership position as a major employer in Maryland and stops hiring nicotine users. Our Community Benefit Report offers more details on our work in the community.0
- Women's HealthGeneral Page Tier 3BlogLet’s face it, urinary incontinence—the loss of bladder control—is not a sexy subject. But it’s a common problem that women of all ages often find too embarrassing to even talk about. For women affected by this, everyday life things—like going to the gym, sitting in a meeting or a night out with friends—can be extremely difficult, not to mention downright depressing. Think this is an “old person” issue? Not so. Surprisingly, one in four women under the age of 40 experience some form of incontinence. Women tend to suffer two types of incontinence: urge incontinence, the sudden and strong desire to urinate with only a few moments’ warning, OR stress incontinence, the involuntary loss of urine during physical exertion—such as lifting heavy objects and exercise, or even coughing, laughing and sneezing—that puts pressure on the bladder. Carrying and having a baby is not always the cause of urinary incontinence. Sometimes there are anatomical problems in the pelvis or in the back that can contribute. Also, certain medications, medical conditions and lifestyle habits can cause leakage issues. There is a bright side to this; while urinary incontinence isn’t always preventable, you can decrease your risk: Maintain a healthy weight Practice pelvic floor exercises, especially during pregnancy Avoid bladder irritants, such as caffeine and acidic foods Eat more fiber, which can prevent constipation, a cause of urinary incontinence So when do you need to see a doctor? When the leaks become problematic and impact normal everyday living. Make sure to bring up incontinence problems with your primary care doctor or gynecologist so they can refer you to a specialist. To learn more about treating urinary incontinence, visit askAAMC.org/PelvicHealth. Author By Kay Hoskey, MD, urogynecologist at Anne Arundel Medical Center’s Women’s Center for Pelvic Health. She can be reached at 443-481-1199.0
- Men's Health, Women's Health, Heart CareGeneral Page Tier 3BlogHigh blood pressure, or hypertension, is the leading cause of heart attack, stroke, heart failure and kidney disease. It’s called the “silent killer” because it often has no warning signs or symptoms, and many people don’t know they have it. So with one in three adults in the United States having high blood pressure, it’s natural for you to question if you should worry about it. My answer is yes, but with some qualification. It’s not necessary, and sometimes unhelpful, for people to take their blood pressure multiple times a day. The benefits of blood pressure control occur after many years of treatment and it’s the rare circumstance where normalizing one’s pressure requires a sense of urgency. Also, one or two elevated readings at home, at the drug store, or a doctor’s office does not mean you have high blood pressure—it is a diagnosis that generally requires weeks or months to establish. I personally don’t believe that patients should monitor their blood pressure at home unless specifically instructed to by their doctor. But that doesn’t mean you’re off the hook. It’s important to know your blood pressure numbers and understand what they mean. This helps keep the lines of communication open between you and your doctor, so you can work in partnership toward the healthiest you. Understanding the Numbers Your blood pressure reading is made up of two numbers, but do you know what they are telling you? The top number is called your systolic blood pressure. This represents the force of blood through your blood vessels during your heartbeat. Normal: 119 or below is normal systolic blood pressure Prehypertension: 120-139 High blood pressure: 140 or greater High blood pressure in those over 60: 150 or greater The bottom number is called your diastolic blood pressure, representing the force of blood through your blood vessels when your heart is resting. Normal: 79 or below is normal diastolic blood pressure Prehypertension: 80-89 Hypertension: 90 and greater The good news is that it is possible to prevent and control high blood pressure through some simple lifestyle changes: Maintain a healthy weight Get physically active Follow a healthy eating plan Limit salt and sodium Limit alcohol consumption Lifestyle changes aren’t always enough depending on where you fall on the spectrum, in which case your doctor will work with you to incorporate blood pressure medication into your healthy lifestyle routine. We live in the age of fitness trackers and electronic health self-monitoring devices, so I understand the desire may still be there to check your blood pressure regularly on your own. If you can’t resist the temptation, or simply find peace of mind in more regular monitoring, I recommend taking your blood pressure once a week, at the same time of day, such as in the morning or evening, unless your doctor has instructed you otherwise. Listen to more about the numbers you should know for heart health from Dr. Jonathan Altschuler at AAMC’s docsTALK: Spring Screenings. Author By Jonathan Altschuler, MD, interventional cardiologist and medical director of the Cardiac Catheterization Lab at Anne Arundel Medical Center.0
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