- Behavioral HealthGeneral Page Tier 3BlogIf you’re on a path to improve your mental health, you might have come across information about practicing gratitude. Gratitude… a concept so simple it leaves you wondering, ‘how can adopting a gratitude practice help my mental health?’ For this reason, we looked into the science that proves this is a real thing. What is gratitude? Gratitude is an appreciation or recognition of what one has beyond monetary value. What is practicing gratitude? Practicing gratitude involves taking a few moments each day to notice and appreciate what you’re thankful for. These don’t need to be big things, but rather the small, often overlooked aspects of daily life; such as mobility, a solid friend group, or a home. Developing an “attitude of gratitude” may sound silly, but its effectiveness and been proven and backed by research.The researchers behind the 2003 study titled “Counting blessings vs burdens: An experimental investigation of gratitude and subjective well-being in daily life,” from the Journal of Personality and Social Psychology, found that expressing gratitude in daily life positively impacted emotional well-being. How to maximize the effect? The most significant effect on your mental health will come from dedicating a few minutes to being mindful of the small, yet positive things in your life, then writing down why you’re grateful for them. Keeping a gratitude journal can effectively provide you with the time to reflect on the little blessings in your life. If a journal isn’t for you, try to adopt a gratitude practice in the shower, where you won’t have many distractions. Reflect on the smallest things you might ordinarily take for granted and consider why you’re grateful for them – like the warmth of hot water on your body or the soap that keeps you clean and healthy by washing away dirt and germs. How does that first sip of coffee in the morning make you feel? Be grateful for the little burst of energy it gives you, as well as the taste and smell of your favorite morning brew. And if you happen to be grateful for a person, the best way to practice gratitude is by letting them know. A video that demonstrates the effect of gratitude on happiness showed that the largest increase in happiness came from telling someone about the impact that person had on their life. Practicing gratitude doesn’t solve everything No, practicing gratitude won’t resolve significant mental health challenges like bipolar disorder, major depression, schizophrenia, and similar conditions. However, that is not its purpose. Gratitude serves as a powerful tool to enhance your overall state of well-being, but it’s not meant to be a solution for every single mental health issue out there. In summary Incorporating gratitude into our daily lives doesn’t require grand gestures. Simple practices, such as keeping a gratitude journal, stealing moments throughout the day to or expressing appreciation to others, can pave the way for transformative mental health benefits. As we navigate the complexities of modern life, cultivating gratitude may well be the prescription for a healthier mind and a more fulfilling life. Author Tranesha Christie-Nance is a Licensed Clinical Professional Counselor and the Urgent Care Mental Health Clinician at the Luminis Health Doctors Community Medical Center Behavioral Health Pavilion located in Lanham, Maryland. Tranesha has over 10 years of experience working in the mental health field, specializing in mood disorders, anxiety disorders, ADHD, grief and loss, parenting, behavioral issues, and social-emotional learning throughout the lifespan.0
- Behavioral HealthGeneral Page Tier 3BlogShould you stress about stress? Stress is part of life, but its impact on your health can be more serious than you might think. While eliminating stress entirely may not be realistic, managing it effectively could be life-saving. It’s important to understand how stress affects your body—and what you can do to take control. Stress and your body’s systems Your body is equipped to handle stress in small doses. But heavy stress—especially over long periods of time—can take a toll on every aspect of your health, from your mental and emotional wellbeing to your physical condition. And physiologically speaking, stress can affect every one of your body’s systems in one way or another. Stress and your heart health When you become stressed, your heart rate increases and your heart muscle contracts—which means your blood vessels pump more blood to different parts of your body, temporarily raising your blood pressure. When your heart rate is consistently higher, and stress hormones increase your blood pressure on a regular basis, it can significantly multiply your risk for a heart attack or stroke. Stress and your gastrointestinal (GI) tract The neurons in your gut constantly communicate with your brain. Stress can affect this communication and trigger bloating, pain and other discomfort. And high levels of stress over time can often lead to chronic GI conditions, like irritable bowel syndrome (IBS). Stress and your musculoskeletal system When your body becomes stressed, your muscles tense up. Chronic (constant) stress causes your muscles to be in a continuous state of guardedness, which can cause stress-related disorders. For example, chronic muscle tension in your shoulders can lead to migraines and tension headaches. For many people who have chronic pain conditions related to musculoskeletal disorders though, stress-relieving activities can bring significant relief. Stress and your respiratory system Stress can manifest itself as shortness of breath and rapid breathing. While this isn’t typically a problem for people without respiratory disease, it can harm those who have conditions such as asthma and chronic obstructive pulmonary disease (COPD). In fact, some studies suggest that high amounts of stress can trigger asthma attacks. Stress and your nervous system Stress triggers your body’s “fight or flight” response, which signals your adrenal glands to release hormones. When the crisis is over, your body usually returns to its normal state. But chronic stress can cause a long-term drain on your body. Stress and your reproductive system For men, chronic stress can affect testosterone production, leading to a decreased sex drive and sometimes causing erectile dysfunction. It can also reduce sperm production. For women, stress can cause missing or delayed periods, which in turn affects their ability to conceive. In addition, it can make premenstrual syndrome (PMS) much worse. Managing your stress Stress management can be challenging, but it’s a necessity. The good news is that making small, incremental changes can pack a big punch. Consider trying these strategies: Aim for seven to nine hours of sleep each night. Sleep has remarkable restorative power, and you’re more likely to be able to manage stress when you’re well-rested. Connect with others. Spending time with family and friends can be a pleasant distraction from life’s struggles. Loved ones can lend a listening ear and laughter is always good medicine. Eat a well-balanced diet. A healthy diet that’s heavy on fruits, vegetables and whole grains will go a long way toward helping you feel your best. Food is fuel for the mind and body. Exercise regularly. Physical activity releases endorphins, which are your body’s natural feel-good chemicals. Aim for 30-minutes of exercise a day at a minimum. Try proven relaxation techniques. Whether it’s yoga, meditation, music, art or journaling, relaxation techniques can help your mind—and body—find much-needed balance. Meet with a therapist. A therapist, counselor or other professional can help you understand the root of your stress and come up with long-term plans for stress relief. Support when you need it A Luminis Health Behavioral Health provider can help you figure out the cause of your stress and offer additional ways to manage it. If stress is disrupting your life or putting your health at risk, make an appointment with someone from our team today. Authors Crystal Osuchukwu, LCPC, is a licensed clinical professional counselor. To make an appointment with Crystal, please call 301-623-4352.0
- Cancer CareGeneral Page Tier 3BlogHere’s some food for thought: Being overweight or obese can significantly increase your risk for many types of cancer. Obesity can also lead to a higher rate of cancer recurrence and a lower likelihood of survival. While this might be surprising news, it’s important to realize the reasons why, and with the help of Luminis Health Surgical Oncologist Dr. Naeem A. Newman, know how you can decrease your risk of developing cancer. Which cancers are associated with obesity? The 13 types of cancer for which obesity is known to increase the risk are: Breast cancer (in postmenopausal women) Multiple myeloma, a cancer that forms in a type of white blood cell called a plasma cell Meningioma, a type of brain cancer Cancers of the esophagus, colon and rectum, uterus, gallbladder, upper stomach, kidneys, liver, ovaries, pancreas and thyroid The risk of getting cancer increases with the more excess weight a person has and the longer they are overweight. Experts believe being obese increases that risk largely due to the inflammation caused by the fat that surrounds your vital organs. This excess fat affects certain processes in the body, including how it manages hormones like insulin—the hormone that regulates blood sugar—and estrogen. How does inflammation cause damage? Inflammation caused by obesity can keep the body from properly responding to insulin. This is called insulin resistance. When the body doesn’t respond to insulin correctly, it produces more insulin to make up for that. The increase in insulin due to insulin resistance triggers an increase in the number of cells produced, which can lead to cancer. Increased insulin also affects how hormones like estrogen are controlled. More insulin can lead to more available estrogen, which also increases the risk for cancer. What’s wrong with excess estrogen? Estrogen is necessary for the body to function: In women, the ovaries are the main source of estrogen. In men, an enzyme converts testosterone to estrogen. Fat cells in both men and women can also make estrogen, which is why too much estrogen is often seen in obese people. In a nutshell, higher estrogen levels lead to increased cell production, which could result in the growth of a tumor. What is a healthy weight? Body mass index (BMI) is used as a screening tool for being overweight and obese. BMI is calculated using a ratio of a person’s weight in proportion to height. BMI calculators are readily available online. Adults with a BMI from 25.0 to 29.9 are considered overweight. A person with a BMI that is 30.0 or higher is considered obese. It’s estimated that about 21% of all cancers that are linked to obesity could be prevented if the American adult population had a BMI of less than 25. What you can do There are steps you can take to prevent obesity: Keep moving—Aim for 150 minutes of moderate activity or 75 minutes of vigorous activity a week. Eat healthy—Fill at least two thirds of your plate with non-starchy vegetables, fruit, whole grains and legumes (beans and peas), and a third or less with protein. Evidence shows that exercise combined with healthy eating results in greater weight loss and the greatest impact on reducing inflammation in your body. Limit alcohol—Women should limit themselves to one alcoholic drink per day and men to two. Get plenty of rest—Fatigue can make you want to eat more and increases the chances of making unhealthy choices. When it comes to cancer, there are some risks we can’t control, but when we know more about the risks we can control, it gives us one more reason to make healthy choices. If you are interested in losing weight, create a weight loss plan with your doctor that works for you. Author Naeem A. Newman, MD, is a surgical oncologist/general surgeon at Luminis Health. He is dedicated to a multi-disciplinary, collaborative approach to cancer care.0
- Behavioral Health, Men's Health, Women's Health, WellnessGeneral Page Tier 3BlogYou’re in holiday overdrive, baking cookies, running to the mall and rushing back home to arrive before your out-of-town guests. Is the gift you want most for yourself a nap? That may be just what you need. The holidays are meant to be a season of peace, not pressure. Carving out some downtime—whether it’s to recharge with a nap, take a walk or even play a game with your family—can make your holidays less stressful. And by slowing down, you may even have more energy to host guests and tackle your holiday to-do list. What else can you do to de-stress this holiday season? Try these tips: Focus on What Really Matters Say the word ‘holiday’ and a lot of us imagine picture-perfect celebrations. That fantasy is almost certain to stress you out if you buy into it. It’s okay if this year’s tree is a little lopsided or the cookies get burnt. Instead of focusing on presents and parties, focus on what truly gives the holidays meaning: time spent with family and friends. Make it a tradition to write letters to loved ones as gifts. This practice is both relaxing and rewarding, and can create deeper bonds with your loved ones. Get Moving As winter weather sets in and schedules get hectic, it’s not as easy to stay active. Exercise can help reduce stress, give you a fresh perspective and produce mood-boosting endorphins. Try fun activities that keep you moving such as sledding, building snowmen, skiing and ice skating. Simply taking the stairs instead of the elevator or walking around the mall before you start your holiday shopping can make a difference. Try going to a group exercise class with a friend to stay motivated. Our Energize fitness classes are great for staying active during the winter. If you’re consistent with exercise, your body will respond with healthy outcomes. Mind Your Mental Health Take a step back and remember to prioritize your health. Anticipate the holiday stressors that affect you and create a plan to manage them. Making time for yourself is important to stay calm during the holiday season. While electronics help connect us to family and friends, being constantly “plugged in” can create anxiety due to information overload. Everyone should unplug and spend some quiet time alone. Journaling or writing down a list of things you’re thankful for can help put you at ease. For some, keeping up the holiday spirit can be hard work. The shorter, cold days of winter can create a downward spiral into a phase of depression. This is known as seasonal affective disorder (SAD) and affects millions of people every year. It’s important to recognize when you may need help and talk to your doctor. Prevent Illness Getting sick only adds to stress and can put a damper on holiday activities. Winter also brings cold and flu season. You can keep the flu away by getting a flu shot, making sure to wash your hands and cover your cough. And remember, you are what you eat. A nutrient-dense diet can help strengthen your immune system to fight off illness. Stay in contact with your doctor if you have any concerns about your health or feel like you’re getting sick. Don’t Drink Your Calories From cider and eggnog to hot chocolate, there’s no shortage of delicious holiday drinks. However, it’s important to keep in mind how these will affect your health in the long run. For example, one cup of eggnog can pack around 350 calories. Drink smart; keep portions small and limit yourself to one glass per occasion. Better yet, trade in the high-calorie drinks for something with a lower calorie content, like sparkling wine with fresh cranberries. Originally published Dec. 17, 2015. Last updated Dec. 2, 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
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