- Behavioral Health, Nutrition, WellnessGeneral Page Tier 3BlogThe brain is the body’s control center that is working day and night. As a result, it requires fuel to keep functioning. By eating higher quality foods — containing a lot of vitamins, minerals and antioxidants — your brain can better protect itself from oxidative stress, or the waste products produced by your metabolism. On the flip side, eating a lot of processed or refined foods can displace other nutrients and be harmful to your brain. High-sugar, high-fat and high-salt foods cause inflammation. For example, eating a lot of sugar and refined carbohydrates worsens your body’s regulation of insulin. Multiple studies found a link between a diet high in refined sugars and impaired brain function. This included a worsening of mood disorders, such as depression. Here are some of the most studied problems caused by a poor diet that researchers have linked to mental health issues: Chronic low-grade inflammation. This is caused by lifestyle factors, including poor diet, smoking, lack of sleep and psychological stress. And it has been observed in people with depression, bipolar disorder and schizophrenia. Elevated oxidative stress. Patients with depression experience this. Many people with a mental illness have lower levels of antioxidants in their system compared to control groups. Brain plasticity. Some research shows healthy dietary patterns improve brain plasticity, or the capacity of the brain to change with learning throughout life. Gastrointestinal microbiota. There is a link between mental illness and “gut flora,” or the microbe population living in our digestive tracts. When inflammation starts in the gut, paired with a poor combination of nutrients that affect the ‘good’ and ‘bad’ bacteria ratio, it can in turn cause brain inflammation. Ultimately, this causes our brain cells to die. Studies have shown that people taking probiotics have improved their anxiety levels, perception of stress and mental outlook. Mental illness is a top cause of global disability, and the problem continues to grow. Mental health is complex, and if you’re experiencing a problem you should work with a professional on a well-rounded solution. Nutritional psychiatry supports the role of diet in mental health, and its potential role as a modifiable risk factor for mental illness. Some of the nutrients identified – such as magnesium, vitamin D, zinc, omega 3, b-vitamins and probiotics – are prevalent in a Mediterranean diet. The Mediterranean diet is high in vegetables, fruits, unprocessed grains, fish and seafood, with modest amounts of lean meats and dairy. They are also void of processed foods, which are staples of the Western diet. If you’re interested in seeing how food affects your mood, start keeping a food record. Jot down how eating different foods make you feel, not just in the moment, but the next day. Make positive changes and compare how you feel . Your body — and brain — will benefit. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555. Originally published Dec. 3, 2018. Last updated Feb. 10, 2020.0
- Pregnancy & BirthGeneral Page Tier 3BlogMoms often describe the hours, days and weeks following their babies’ arrival as a wonderful yet overwhelming time. It’s also an important time to surround yourself with helpful information and support for breastfeeding success. A rewarding breastfeeding experience starts with education, like AAMC’s Breastfeeding Basics class. Getting familiar with the basics will help you get off to a good start. The Early Weeks You may feel like all you’re doing in the first week of your baby’s life is nursing – and it’s probably true! This is how your baby helps your body create a plentiful milk supply. Newborns generally nurse eight to 12 times a day. Nursing this often doesn’t mean your baby isn’t getting enough milk. Rather a newborn’s stomach, just like the rest of them, is tiny! At day three, it’s about the size of a walnut. At two weeks, it’s about the size of a large egg. Newborn Stomach Size from Medela In the early weeks of frequent nursing remember that all your hard work is encouraging your body to create a good milk supply. Breastfeeding is a supply and demand activity. Your body learns to supply exactly what your baby is demanding. Nursing your baby at the first sign of hunger cues– rooting, smacking lips, stirring, hands in mouth—also helps minimize engorgement that can happen two to five days after birth when your milk “comes in” or increases in supply. Some moms worry about their milk supply. If your baby is gaining weight and having frequent wet and dirty diapers, then your baby is getting enough milk. In those early days and weeks, remember you’re learning something new. Like all new skills, it may take some time to feel like you’ve gotten the hang of it. Trust your body, your baby and yourself. And don’t be afraid to ask for help! Importance of Skin-to-Skin Studies prove that skin-to-skin contact, which you may also hear called ‘kangaroo care,’ offers many benefits. Among them, skin-to-skin can help regulate your baby’s temperature, heartbeat, breathing and blood sugars. It can enhance bonding with parents (Yes, dad can do it too!) and reduce baby’s cries. Babies who are kept skin-to-skin immediately after birth may latch better, and are more likely to nurse sooner and longer. Getting a Good Latch A good latch is key to baby effectively and comfortably removing milk, and helps create a successful and enjoyable breastfeeding experience. A good latch can look different to every mom. To latch your baby: Sit comfortably in a slightly reclined position, supported by pillows if you’d like. Have baby lie belly down on you with their nose aligned with the nipple. If baby is not rooting with a wide mouth, tickle baby’s top lip with your nipple to stimulate rooting. As baby opens wide, allow baby to self-latch or guide baby on so that most of your areola is covered by the baby’s mouth, especially at the bottom lip and chin. Watch for signs of sucking from baby’s jaw motion and ear movement, and for periods of swallowing. If you’re experiencing pain, break the latch by inserting your finger into the corner of baby’s mouth and re-latch as needed. Persistent pain should be assessed by a lactation consultant. Images from La Leche League International Breastfeeding should feel comfortable and you should be able to hear sounds of swallowing. Don’t worry if it feels awkward at first. Before long getting baby to latch will feel so second nature you’ll be able to do it with your eyes closed– or at least in a dark room, say around 2 am. For more information, I recommend the Latching and Positioning Resources from Kelly Mom. Author Kim Knight is a board-certified lactation consultant with Breastfeeding Works which offers home consultations and workplace lactation support. She has provided support to thousands of breastfeeding moms during the course of her career. Breastfeeding Resources AAMC offers several breastfeeding support classes, all of which have gone virtual due to the coronavirus (COVID-19) pandemic. Breastfeeding Warm Line: Anne Arundel Medical Center’s lactation staff is available to answer any questions you might have about breastfeeding. You can reach our consultants seven days a week via our Warm Line at 443-481-6977. Simply leave a message and they’ll return your call between 9 am and 4 pm the same day. You can also e-mail our lactation staff anytime at [email protected]. Find a Lactation Consultant: A board-certified lactation consultant can help address your breastfeeding concerns or challenges. You can find one in your area through the United States Lactation Consultant Association directory. AAMC Smart Parents: Join our Facebook community focused on the journey of parenthood. This is a safe, non-judgmental group to ask questions and get answers from local moms and dads, and AAMC experts.0
- Weight Loss, NutritionGeneral Page Tier 3BlogMindful eating is an approach that examines our eating behaviors, focusing on how our eating patterns make us feel. Focusing on the experience of eating and becoming in touch with our hunger, fullness and satisfaction signals are all mindful eating strategies. This approach helps us enjoy food for the pleasure it provides. You can do this by eating slowly, savoring the flavor and not simultaneously watching a screen, walking around the kitchen or driving a car. Mindful eating apps can be a helpful resource in our quest for healthier eating habits, without putting all of the focus on calories consumed and burned. Let’s take a look at two that are currently available. Ate: This app is visual, easy to use and fast. You can set your own specific eating goals, such as “eat healthier,” and the app will select specific steps to take toward your goal from a variety of behavior-based recommendations. The basic plan is free and this app is ideal for those who prefer accountability that comes with keeping a food record or counting calories. Am I Hungry?: This app puts you in charge of your eating decisions without having to rely on restrictions and rules. It includes a hunger-fullness rating scale that lists strategies to help you understand why you might reach for foods without feeling hungry. With this knowledge, you can determine how to address the feeling, if necessary, with something other than food. For instance, perhaps you are thinking of eating food because you feel stressed. Here are some additional tips to help you become a mindful eater: It all begins with your grocery list. Plan meals and then make a list. Do not stray from the list and do not go to the store hungry. Chew slowly and pay attention to the food, portion, flavor and smell of what you are eating. Put utensils down between bites and engage in conversation, if possible. Eat at a designated place, preferably the kitchen table with no distractions. Do not eat on the run, in the car, standing or while simultaneously doing another activity. Pay attention to your fullness and hunger cues. Sometimes we think we are hungry when we are thirsty, or perhaps you want a break from your workspace, so eating is an excuse to pause. However, ask yourself if you are actually hungry. It takes 20 minutes for your stomach to tell your brain you are full, so resist pushing away from the table full. Keep a food journal and note what you eat, how much and your level of hunger on a scale of one to 10. It is also important to not allow yourself to get famished, which can lead to accelerated eating and over consumption. Mindful eating takes a little bit of practice, but it’s not impossible. Over time, the more you do it, the easier it’ll become and the more health benefits you will gain. It’s a way of helping you appreciate food rather that restricting it. So go ahead, reduce the distractions in your surroundings and go savor each flavorful bite. Happy mindful eating! Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Luminis Health Anne Arundel Medical Center. To reach them, call 443-481-5555.0
- NutritionGeneral Page Tier 3BlogDo you want to be healthier, lose weight or feel more energized? A good place to start is cooking more meals at home. Stocking your pantry, fridge and freezer with healthy foods that are both easy to prepare and ready to eat will set you up for success when it comes to eating healthy meals. One of the biggest barriers to cooking meals at home is the time it requires. For people with busy lifestyles, the convenient option often trumps the healthy one. Here are a few tricks to trim minutes from your kitchen routine: Buy pre-cut vegetables and fruits. A stir-fry is a quick option using pre-cut peppers, onions and pre-cooked chicken. Or add broccoli, carrots or cabbage slaw. The leftover slaw is versatile — add it to a soup or cold vegetable salad for later in the week. Plan ahead. Always have pantry basics on hand such as olive oil, canned beans, canned tomatoes, nuts, herbs and spices. Making extra trips to the grocery store just before cooking is a time waste, so be sure to replenish your stash. Food preparation is a nearly foolproof plan of action. Choose veggies that last longer. Keep these long-lasting vegetables in your vegetable drawer: onions, carrots, garlic, peppers, slaws and kale. From a cold salad to kabobs on the grill … ways you can use these veggies are limitless. Cook for the week ahead. Spend Sunday afternoon or any day off making nutritious soups, salads and casseroles. Be resourceful with your ingredients by using foods like leftover chicken in tacos, quesadillas, salads, sandwiches, soups and pasta dishes for more meals. Hard-boiled eggs are also easy add-ins. Choose frozen foods. When fresh foods aren’t available, choose frozen. During the winter, fruits and vegetables are picked before their peak and spend way too much time en route to the grocery store, losing nutritional value along the way. Have a backup plan. Of course there will be times when your intentions to cook healthy meals get interrupted. For these times, stock your cupboard, fridge and freezer with quick and healthy ingredients that you can throw together in a few minutes. Need an idea? Sauté pre-cut, frozen peppers and onions in low-sodium vegetable broth while heating up a can of black beans. Fill a corn tortilla or Bibb lettuce with the beans and veggies and garnish with Pico de Gallo. Getting meals on the table day in and day out isn’t easy, especially when you’re busy, tired or overwhelmed. Take a step toward a healthier you by trying some of these tips. They will fuel your body with nutritious foods without requiring too much time or money. 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 Aug. 8, 2016. Last updated Jan. 6, 2020.0
- NutritionGeneral Page Tier 3BlogFood recommendations to eat more fiber, fruits and vegetables haven’t changed. These guidelines are not lost on the food industry either. In efforts to sell their products they use buzzwords on labels such as “equals one serving of vegetables,” or “a good source of fiber” to sell veggie chips, chewy bars and even cookies. It appears to have become about marketing, not healthy eating. This is not the only place in the grocery store that takes the opportunity to try and shape your choices and tell you what you should be eating. Let’s answer a few questions to set the record straight. Are brownies rich in fiber a good choice to increase our fiber? No, the fiber in these products is a white powder called inulin, polydextrose and modified starches. This processed fiber does not provide the bulk or fullness feeling as advertised to promote weight loss. The best sources of fiber are fresh fruits, vegetables and high fiber grains with more than three grams per serving. Is gluten bad for everyone? If you have celiac disease, then you shouldn’t eat gluten. There is also a group of people that have gluten intolerance, which does not cause the autoimmune response that individuals with celiac disease experience, yet improves digestion. Gluten intolerance research is ongoing since there aren’t diagnostic criteria to diagnose. Some people believe gluten-free eating is healthier — this is false. It is usually void of fiber; is higher in either fat or sugar, or both; and has more calories. Is organic healthier? There is not enough evidence to show that organic food is always healthier than conventionally grown food. While there are some differences in the nutrient contents, the flexible nature of food production and handling makes it difficult to generalize results. The term organic refers to foods that meet a set of standards that restrict the use of certain pesticides and fertilizers in farming. They are usually not processed using irradiation, industrial solvents or synthetic food additives. Does everyone need probiotics to be healthy? Not necessarily. Probiotics are a type of good bacteria. These microorganisms can help with digestion and offer protection from harmful bacteria, just as the existing good bacteria already do. You can find probiotics in foods like yogurts, sauerkraut and kimchi. Although more research is needed, there is evidence that probiotics might help treat diarrhea, especially after antibiotic use; irritable bowel syndrome; and ease allergic disorders, such as eczema and hay fever. If you take a supplement, make sure to check with your doctor first. Do detox teas and drinks clean our system? Our digestion system includes the liver and kidneys, which naturally cleanse our bodies of harmful substances. Usually, detox products are weight loss gimmicks designed to give people short-term gratification, with no regard for their long-term health, physique or lifestyle habits. If you want to lose weight, eat less and exercise more! The size of our grocery stores with 24 lanes is a good example of the difference of foods available today, compared with years ago when we had six lanes. The foods we look for to provide vital nutrients do not come in packages, bags or processed foods — they grow naturally and are found on the perimeter of the store. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555. Originally published May 7, 2018. Last updated Dec. 17, 2019.0
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