- Cancer Care, Plastic Surgery & Skin Care, Women's HealthGeneral Page Tier 3BlogThey go by many names: beauty marks, birthmarks and moles. Whether you love them or hate them, there are many reasons you may consider having one or more of your moles removed. According to Plastic Surgeon Devinder Singh, MD, of AAMG Plastic Surgery, reasons for mole removal vary, including: To lessen irritation when wearing makeup, jewelry or clothing. To reduce problems when shaving. To smooth skin and improve appearance. To determine a diagnosis. But, these seemingly harmless spots on the skin may be hiding a deadly disease: skin cancer. These marks are made up of pigment-producing cells that can develop into a tumor. In other cases, cancer cells from different tumors can spread to other parts of the body, including the skin. Skin cancer is the most common form of cancer in the United States, and can affect anyone at any age. More than three-and-a-half million people are diagnosed with skin cancer each year—that’s more than the incidence of breast, prostate, lung and colon cancers combined. “These spots can appear simply because they’re part of your genetic make-up, or they can appear due to sun exposure,” explains Dr. Singh, chief and medical director of plastic surgery at Anne Arundel Medical Center. And while most beauty spots aren’t harmful, Dr. Singh recommends seeing a dermatologist or cosmetic surgeon to have them examined. “Your age and the condition of your skin determine how often you should go for an examination,” he says. “The chance of your moles turning into cancer increases with more exposure to sunlight or ultraviolet light.” How can you tell if a beauty mark is just a harmless spot or a mark masking cancer cells? “Only your doctor can identify if a spot is cancerous,” says Dr. Singh. “But there are several warning signs that may indicate skin cancer.” To do a self-check of your moles, Dr. Singh recommends using the ABCDE method: A for Asymmetry: One half of the mark is different from the other half. B for Border Irregularity: The edges are notched, uneven or blurred. C for Color: The color is uneven. Shades of brown, tan and black are present. D for Diameter: The diameter is greater than 6 millimeters (about the size of a pencil eraser). E for Evolving: There is change in size, color or shape, or symptoms such as itching or bleeding begin. “If you notice any of these, you should see your doctor immediately. Even if the mole doesn’t need to be removed right away, you can have it removed for preventative purposes,” says Dr. Singh. Contributor Devinder Singh, MD, is chief and medical director of plastic surgery at Anne Arundel Medical Center.0
- Orthopedics, Women's Health, Pediatrics, UncategorizedGeneral Page Tier 3BlogOsteoporosis: It’s a disease that manifests later in life, but the foundation of healthy bones begins at a young age. Characterized by weak bones, osteoporosis can cause fractures and chronic pain. Here’s how it works: Your body is constantly breaking down and rebuilding your bones. For the first 25 to 30 years of your life, your body makes more than enough new bone to replace the bone it loses. Around this time, you reach what’s called “peak bone mass,” meaning your bones are at their strongest. But after age 30, the pendulum swings the other way and you start to lose more bone than you gain. This process continues for the rest of your life. For women, the most rapid bone loss is in the years around menopause. For those who haven’t built up their bones enough during those first 30 formative years, that’s when osteoporosis can set in. Known as the silent disease, osteoporosis can strike without warning. In fact, many people don’t know they have it until after they suffer a fracture. And while there’s no cure for the disease once you get it, there’s plenty you can do to prevent it in both yourself and your kids. A Parent’s Role to Prevent Osteoporosis in Kids As a parent, you can greatly reduce your child’s chance of developing this disease later in life. Christina Morganti, MD, orthopedic surgeon at Anne Arundel Medical Center (AAMC), says, “The fact of the matter is, the exercise and dietary habits you instill in your children can either be a powerful mechanism to prevent osteoporosis or a perfect storm for the disease to develop.” There’s no surefire way to determine whether or not you or your children will develop osteoporosis later in life. The best solution? Do everything you can to prevent the disease early in life. If you’re a parent, make sure you’re helping your kids build strong, healthy bones. Your guide to building strong, healthy bones Luckily, preventing the disease isn’t complicated. But it does require some self-discipline and, depending on your current habits, shifts in your diet and exercise routine. Here’s what you can do for yourself and your children to help fend off the disease: Know your family history. “If you have a parent or sibling with osteoporosis, you’re at a higher risk of developing it yourself,” says Dr. Morganti. Knowing empowers you to take extra measures to ensure you’re keeping your bones as strong as possible. Exercise! The more you use your muscles, the stronger they become. Same goes for your bones. Weight-bearing exercises help improve your bone density to form stronger bones. This includes any exercise that uses resistance to make you exert effort. Resistance can come from dumbbells, your own body, fitness machines, etc. The result? New bone tissue forms as your muscles push and pull on the bones around them, strengthening both bone and muscle.Your action plan: Mix it up! Variety keeps exercise exciting and ensures you’re using a variety of muscles. Try a stair workout, hiking, running, walking, weight training or dancing to reduce your risk of osteoporosis. “While swimming and biking are great low-impact exercises, they don’t have the same effect on your bones as weight-bearing exercises do,” says Dr. Morganti. “Children should be active for at least 60 minutes a day. For adults, the recommendation is at least 30 minutes a day of aerobic exercise like walking, supplemented with strength training two to three days a week and balance training one to two days per week.” Know what to avoid. While there’s plenty you can do to keep osteoporosis at bay, don’t forget about what not to do if you want strong, healthy bones. “Some studies have linked salt, caffeine, carbonated soda and alcohol consumption with accelerated bone loss,” says Dr. Morganti. “If your children have a diet heavy in salty, processed food or drink caffeinated or carbonated drinks, this could affect their bone density.” And add this to your list of reasons not to smoke: Multiple studies reveal that smoking can actually limit your body’s ability to absorb calcium. Calcium, calcium, calcium. We’ve heard it all before. Drink your daily glass of milk to nourish your body with adequate calcium. But did you know there are plenty of non-dairy sources of calcium? Or that your body needs a certain amount of vitamin D in order to absorb the calcium you consume? “To make the most of the calcium you eat, pair calcium-rich foods with foods high in vitamin D, like tuna, shrimp and eggs (yolk included),” explains Ann Caldwell, nutritionist and registered dietitian at AAMC. Sunlight can also help the body produce more vitamin D, which is why it’s not uncommon for people to be vitamin D deficient in the winter. If you have a desk job, try taking a walk or eating your lunch outside to soak up some rays. Just don’t forget the SPF. No Dairy, No Problem Besides the beloved trio of milk, cheese and yogurt, there are plenty of non-dairy sources of calcium out there, including: Canned salmon. Half a can contains 23 percent of your daily value of calcium. It’s important to note that other forms of salmon won’t reap the same calcium-rich benefits as canned salmon. Figs. Pick up a bag of dried figs for a sweet, fibrous snack to keep bones strong. Cut them up into small pieces and mix with nuts and other dried fruits for a homemade trail mix your children will love. Kale, spinach, bok choy and turnip greens. There’s a reason why leafy greens are one of the healthiest foods you can eat. But there’s no need to limit yourself to the same green salad. Sauté greens with some sea salt and olive oil, or add them to a stir-fry. If you’ve passed the 30-year mark of your body making plenty of new bone tissue, taking preventative measures against osteoporosis can still be effective, and are vital to maintaining healthy bones. But the reality is that calcium and weight-bearing exercises will have a more dramatic effect on the strength of children’s bones than those of older adults. “The lesson here is to make sure you’re helping your children develop habits that create strong bones to last a lifetime,” explains Dr. Morganti. Recipe: Salmon Pasta Salad This pasta salad includes a healthy dose of calcium from the canned salmon. Plus, it’s easy to pack up the leftovers for a healthy work-day lunch the next day. Dietitian’s tip: For added calcium and health benefits, serve this on a bed of baby spinach. It’s delicious! INGREDIENTS (8-oz.) package of farfalle or bow tie pasta heads broccoli, chopped into florets carrots, peeled and chopped teaspoons soy sauce tablespoons olive oil tablespoons red wine vinegar cloves of garlic, crushed/pressed ¼ cup fresh lemon juice Salt and pepper to taste 10-oz. canned salmon, rinsed, drained and broken into small pieces INSTRUCTIONS Bring a large pot of water to boil. Add pasta and cook until al dente, 8-10 minutes. Bring a separate large pot of water to boil. Add broccoli and carrots, cook in boiling water for 2 minutes and drain. Combine soy sauce, olive oil, vinegar, garlic and lemon juice in a sealable container and shake vigorously. Add salt and pepper to taste. Toss together the drained pasta, vegetables, salmon and dressing in a large bowl. Store in the refrigerator. Want to eat healthier but not sure what to cook? Try more of these healthy, delicious recipes from our registered dietitians. Contributor Christina Morganti, MD, is an orthopedic surgeon at Anne Arundel Medical Center and has developed a dedicated osteoporosis program at her practice, Luminis Health Orthopedics, 410-268-8862. Contributor Recipe author Ann Caldwell is a registered dietitian and nutritionist. Originally published November 29, 2016. Last updated July 5, 2023.0
- UncategorizedGeneral Page Tier 3BlogAre you thinking of eating a more plant-based diet in the year ahead? You’re not alone. There is a lot of buzz about choosing to go meatless a few times a week, or even considering adopting a wholly plant-based diet. That’s because plant-based diets are, in general, healthier than diets heavy on meat and dairy products. People who eat plant-based diets have lower risks of cancer, heart disease and diabetes. They’re also less likely to be obese. But ‘plant-based’ doesn’t always mean healthy. Vegan foods can sometimes be worse than meat alternatives. Here’s how to reap the rewards and avoid the pitfalls of a plant-based diet. Watch Out For Sodium in Imitation Meats Many plant-based burgers (which come frozen or fresh) aren’t always healthier than beef or chicken burgers. In some cases, they’re just as high in saturated fats and higher in sodium than meat-based burgers. For example, a four-ounce patty of one popular plant-based burger contains 380mg of sodium. By comparison, some frozen four-ounce beef burgers contain 75mg of sodium. Likewise, plant-based deli meat imitations can be just as salty as actual deli meat. Diets high in sodium increase your risk of high blood pressure, heart disease and stroke. “Instead of replacing meat with fake meat substitutes, aim to get your protein from beans, lentils and tofu,” says Dr. Arsalan Sheikh, the medical director for diabetes and endocrinology at Luminis Health. If you’re switching to plant-based foods solely for health reasons, you’re better off eating lean, unprocessed meat than a salty imitation. Not all foods labeled plant-based are natural Those who find it hard to cook plant-based or vegetarian meals might turn to the frozen aisle, where they’ll find pizzas, samosas, veggie ‘nuggets’, veggie loaf and more. The problem? Frozen and processed vegan foods can be high in additives and preservatives. In fact, some plant-based meals can have more additives and thickeners to mimic the texture of meat. One 2022 study found men who eat diets heavy in highly processed foods have a 30% higher risk of getting colorectal cancer. Another recent study found that people who ate diets heavy in processed foods were more likely to die of cardiovascular diseases. It’s not clear exactly why processed foods are so bad for your health. One theory is that chemical ingredients added to foods to improve the shelf life, taste or texture of food could be more difficult for the body to break down. Plus, heavily processed foods are higher in sugar, salt and fat than less processed foods. The secret to a healthy plant-based diet is to “avoid foods with long lists of ingredients, especially ingredients you don’t recognize,” says Dr. Sheikh. Rather than buying already-prepared meals, Dr. Sheikh recommends preparing plant-based foods at home with simple ingredients — like fresh or frozen vegetables, canned or dried beans and whole grains. You can miss key nutrients Meat has nutrients that can be hard, but not impossible, to find in plants. For example, iron, zinc and vitamin B12. Likewise, milk and yogurt are full of calcium and fortified with vitamin D. If you’re switching entirely to a plant-based diet, it’s a good idea to consult a dietician or nutritionist. They can help ensure you’re getting these important vitamins and minerals, whether through food or supplements. They can also make sure you’re getting enough protein through soy, beans and other plant-based foods. “Whenever you’re making a big change to your diet, it’s a good idea to get expert advice,” says Dr. Sheikh. After all, changing what you eat is hard work. It helps to have someone in your corner. Bottom line: Plant-based diets are healthier if you stick to the same tried-and-true advice as conventional diets Can you improve your health by incorporating more plant-based meals into your life? Absolutely, but you’ll need to apply the same rules that apply to healthy, conventional diets. That means planning a diet rich in a variety of fruits and vegetables, not just picking up ‘plant-based’ burgers and assuming it’s good for you. It also means choosing whole grains and starches, such as brown rice or pasta, whole grain bread and sweet potatoes. Remember, too, that fried and highly processed foods should be “once in a while” foods, even if they have a ‘plant-based’ label on them. Author Arsalan Sheikh, DO, is the medical director for diabetes and endocrinology at Luminis Health.0
- Men's Health, Women's HealthGeneral Page Tier 3BlogWe all want to be healthy. But there is so much information out there when it comes to your health that it’s hard to know what to focus on. Routine doctor visits are important, but only account for 10 percent of what determines your health. Social and environmental factors are twice as important at 20 percent. And genetics (what you inherit from your family) comes in at 30 percent. The biggest factor, at 40 percent, is your health habits and behaviors. Here are six of the most important things you can do for good health, according to our experts. Be physically active. Exercise for at least 20 minutes, three times a week. Cardio is the most important type of exercise you can do. But it’s also important to incorporate resistance training, like weight lifting, into your routine. People who exercise regularly have a lower risk of Alzheimer’s disease, live longer, have less joint pain, are in a better mood, and are at less risk for cancer. Find an activity you can enjoy. This gives you the best chance to keep it going over time. Don’t smoke. Life is hard enough when you’re doing everything right. Smoking harms almost every organ in your body. Smoking causes cancer, and it can also cause heart disease, osteoporosis, cataracts, and even increases your chance of becoming diabetic. Don’t drink alcohol to excess. Moderate drinking is one drink per day for women and two drinks per day for men. Excessive drinking causes liver disease, high blood pressure, many types of cancer, and the empty calories increase your risk of obesity. Eat multiple servings of fruits and vegetables each day. This means about two cups of fruit and two cups of vegetables. The vitamins, minerals and fiber they provide reduce blood pressure and cholesterol as well as diseases of the intestines. They also help you repair injured tissues, reducing your risk of some cancers. Wear seatbelts. Your injuries from a car crash will be worse without a seatbelt. And not wearing one during a car crash can be fatal. More than half of people ages 13 to 44 who die in car accidents don’t have on seatbelts. Achieve a healthy weight. Being overweight or obese increases your risk of disease, most notably diabetes, high blood pressure, stroke, heart attack, arthritis, and many types of cancer. Being underweight is also a risk factor for disease. Ask your doctor about your BMI (your measure of body fat based on height and weight). A BMI of 19 to 25 is healthy. These six health habits may not seem all that difficult, but only three percent of Americans do them all. Talk with your doctor about your challenges. Write down your goals and post them where you can see them every day. If you achieve all six, you will have more energy, feel more focused and motivated, handle stress better, and have the best possible quality of life. Originally published June 12, 2017. Last updated Sept. 16, 2025.0
- OrthopedicsGeneral Page Tier 3BlogIn one way, a bone fracture is similar to a heart attack — they are both a sign that something is wrong. Just like a heart attack triggers evaluation of cardiac risk factors like cholesterol and blood pressure, a fracture should trigger a workup of risk factors for osteoporosis. Although you don’t feel it, your bones are constantly repairing and replacing old bone with new bone. But by the time you reach your mid-30s, you begin to lose bone faster than you replace it. For women, menopause speeds up this process. Over time, this leads to thinner, weaker bones and the potential for developing osteoporosis. READ MORE: No bones about it: Preventing osteoporosis with these diet and exercise habits Osteoporosis is a disease that happens when your body loses too much bone, makes too little bone or both, according to the National Osteoporosis Foundation. This leads to weaker bones that can easily break from a fall. And in severe cases, bones can break from sneezing or small bumps. Osteoporosis is a painless disease until a bone breaks. Bone breaks related to this disease are most likely to happen in the hip, spine or wrist, but other bones can break too. Loss of height can be a sign of a vertebra, or spine, fracture, which can also lead to a stooped or hunched posture. One in two women over the age of 50 has an osteoporosis-related fracture in her lifetime. It’s important that you get a bone density scan (DEXA scan) to measure bone density and incorporate lifestyle habits that can slow down the weakening of bones. This helps reduce your risk of fractures. A DEXA (dual-energy x-ray absorptiometry) scan can diagnose osteoporosis. It uses very little radiation and produces detailed information about your bone density. Information is collected and compared to a reference group to determine your “T score.” A “T score” equal to or lower than -2.5 is considered osteoporosis. There’s also a Fracture Risk Assessment Tool (FRAX®) for evaluating fracture risk. Using the results of the DEXA scan, a FRAX score estimates the risk of a fracture within 10 years. Unfortunately, many women don’t get screened. Even if they have a fragility fracture, many don’t realize that’s a sign they may have osteoporosis. Bones shouldn’t break with low-energy falls such as from standing height or less. When they do, your doctor may want to run blood and bone density tests to determine if you have osteoporosis. If diagnosed, you should learn about weight-bearing exercise, fall prevention, nutrition and medication options for healthy bones. Here are some tips to improve your bone health and reduce your risk of fragility fracture: Pay attention to your calcium intake. Calcium is essential to building strong, dense bones. In fact, over 90 percent of the calcium in our bodies is deposited in our bones and teeth. Try to get 1,200 mg of calcium a day, preferably from food. If you don’t get enough from food, add a 500-600 mg calcium pill. Get enough vitamin D. Like calcium, Vitamin D supports the maintenance of healthy bones at all ages. Many people benefit from a supplement of 800-1,000 iu per day. Incorporate weight-bearing exercise into your lifestyle. Try walking 30 minutes a day. Plus, lift weights two or three days per week when cleared by your doctor. Or, if you want to have a little fun, you can play tennis, dance or go for a hike. Evaluate your home. Throw rugs, slippery surfaces and poorly lit hallways can lead to falls and then fractures. Make sure you make your surroundings safe and make any changes that are necessary. Get your eyes checked. If your sight is impaired, your chance of falling is higher. Schedule an appointment with your eye doctor as soon as possible. Eliminate vices. Alcohol and tobacco are two common vices that are detrimental to your bone health. Educate yourself. There are many good resources on the web, including the National Osteoporosis Foundation: www.nof.org. Although osteoporosis is common, it is still a serious, painful and costly disease that can sneak up on you and change your life completely. By talking to your doctor, getting screened and making small changes for your health, you could reduce the risk of developing weak bones. Be good to your bones and they will treat you right! Author Christina Morganti, MD, is a former orthopedic surgeon and medical director of the Osteoporosis Program at Anne Arundel Medical Center Orthopedics. She can be reached at 410-268-8862. Originally published May 28, 2018. Last updated Apr 16, 2026.0
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