- Weight Loss, Wellness, Heart CareGeneral Page Tier 3BlogSome people want six-pack abs. Some want firmer glutes. And still others want toned biceps. If you want to be healthy, though, the muscle you should care about exercising the most is your heart, says Anne Arundel Medical Center cardiac rehab nurse Shannon Adkins. She offers six tips to get started: Make it a habit. For optimal heart health, Shannon recommends at least 30 minutes of exercise a day, five to seven days a week. Know your target heart rate. For the general public, the American Heart Association recommends exercising with a target heart rate between 50 percent and 85 percent of your maximum heart rate. (Your maximum heart rate is 220 minus your age.) If you’ve had a heart event, like a heart attack or heart failure, your target heart rate is tailored based on your medical evaluation and medical history. Talk it out. You should always be able to talk while you’re exercising. If you can breathe but not speak, you’re pushing a little too hard. Ease into/out of exercise. Devote five minutes to a warm-up before you exercise and five minutes to a cool-down after. Gradually transition into and out of intense exercise to improve blood flow to your muscles and reduce stress on your heart. Do what you love. Whatever your target heart rate is, you can reach it by walking, running, swimming, biking, hiking, skiing and even dancing. “Do whatever you enjoy doing, as long as it gets your heart rate in that target range,” Shannon says. Listen to your body. “Consult your doctor before you start exercising, and stop if you feel like something’s wrong,” Shannon says. “Always listen to your body.” Learn one woman’s story about how she recovered from a heart attack and adopted a heart-healthy lifestyle. Author Shannon Adkins, RN, BSN, is a cardiac rehab nurse at AAMC. Originally published Feb. 15, 2017. Last updated Dec. 17, 2019.
- 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.
- 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.
- Behavioral Health, PediatricsGeneral Page Tier 3BlogAs parents, we put our children’s medical needs first. When our kids have a tummy ache or fever, we don’t hesitate to call the pediatrician. These health needs are easy to identify. But when it comes to our children’s mental and emotional health, symptoms and signs of distress may not be as easy to spot. A mental health crisis occurs when a child has thoughts and feelings that can lead them to hurting themselves or others. That interfere with their ability to do everyday things or present a deterioration in their functioning. Here are tips to help you recognize the signs before and if a mental health crisis in your child occurs. Signs of distress Pay attention to behaviors that are contrary to your child’s baseline behavior, such as: Persistent physical aches that continue after a visit to your pediatrician Sudden changes in sleeping or eating patterns Bed wetting that is inconsistent with expected age development Unusual clinginess, whining or crying While signs vary from young children to teenagers, signs of a mental health crisis where you should seek immediate professional help include: Significant distress and/or out of control behavior that is difficult to calm down Verbalizing suicidal thoughts or plans Self-injury Harming others and/or animals Signs you might see in teenagers in need of mental health support include: Isolation and avoiding social activities Drastic mood swings Excessive irritability, anger, worry or fear Distress Deviant or odd behavior or ideas Signs of a mental health crisis requiring immediate professional help include: For example, your child is not able to complete school work or study, maintain relationship with others or take care of themselves. Dangerous thoughts or behaviors. This often means thoughts of death and suicide, and/or self-injury Violence Panic attacks Feelings of hopelessness, helplessness, worthlessness or pessimism Prevention Become informed on mental health and mental illness through books, credible websites, workshops, speaking to professionals, and by speaking to other parents who are in similar situations. You can also build protective factors around your child. Building protective factors are as simple as having family meals together, giving specific praise to your child, monitoring their use of technology and engaging in mindfulness activities. Equally important is being present in your child’s life. This means spending quality time together, fostering open communication, listening without judgment and providing support. Don’t be afraid to seek help If you think your child is experiencing a mental health crisis, don’t be afraid to seek professional help. For immediate help, call 911, the Crisis Response Team for your county, or crisis a hotline like the National Suicide Prevention Lifeline at 1-800-273-TALK (8255). Author Maria Winters, LCPC, is a mental health clinician at AAMC. You can reach her at 667-204-7311.
- Behavioral Health, Infectious DiseaseGeneral Page Tier 3BlogOur mental health is just as important to care for as our physical health. This is especially true when we’re naturally feeling more stress, fear and anxiety due to the impacts of the coronavirus (COVID-19) pandemic. These feelings can be overwhelming and cause strong emotions for anyone, both adults and children. The Centers for Disease Control and Prevention reminds us that learning to cope with stress makes you, the people you care about and your community stronger. Mental health refers to our feelings, emotions, thought patterns and behaviors. We all experience positive and negative feelings—that’s completely normal. The only difference from one person to another is how much it affects our daily functioning and how we cope. Mental disorders can affect anyone, anywhere Mental illness affects millions of people each year. A recent Kaiser Family Foundation poll found nearly half of Americans report the COVID-19 outbreak is impacting their mental health. For the past year, we’ve led a training program on how to recognize the signs and symptoms of a mental health condition. Just as cardiopulmonary resuscitation (CPR) helps you assist someone having a heart attack, you can help someone experiencing a mental illness by understanding how to respond to certain signs. You can help, too Having the right tools and knowledge to help can be lifesaving. It’s important if you live with or know of someone who may have a mental illness to know how to have the conversation that encourages them to get the help they need. Tips from evidence-based training include: Pay attention and approach the individual. If you live with someone experiencing a mental illness, no one notices changes more than you. Identify the stressors in their environment. Did anything change environmentally to cause their behavior change? Did they change jobs? Are they having problems with their relationships? Don’t be afraid to approach the person and ask about anything you’re noticing. Validate and honor their experience. Let the person know they’re not alone or that they should not be ashamed of their feelings. “You’ll be fine” doesn’t validate how someone feels. Be respectful of the person and how they feel about their experience. Get informed. There are endless resources available to help someone who’s experiencing a mental illness. The National Institute of Mental Health, Mental Health First Aid and NAMI are just a few of the many organizations that provide free tools for those looking to learn more about mental health or seek to train themselves. Encourage them to seek help. Any time there’s a concern, you should talk with them. Someone may tell you they’re fine or that they don’t need help, but that doesn’t mean they’re okay. If the person’s behavior changes and is causing distress, encourage them to seek help. Early intervention can prevent symptoms from going from mild to severe. If it’s causing distress to the person, it’s time to seek help. If behavior or thinking starts to get dangerous—toward you or someone else—it’s a must to get help. Get them to their nearest emergency room. Call 911, if needed. Emergency rooms are safe and have protocols in place to prevent the spread of COVID-19. Know that we’ve expanded services to better support people who are in a psychiatric crisis. The J. Kent McNew Family Medical Center provides both inpatient and outpatient options for care. The medical center provides a brand new state-of-the-art inpatient psychiatric hospital, as well as our relocated psychiatric day hospital. Both have procedures in place to protect our patients from COVID-19. Living with someone who has a mental illness can be challenging, especially now. You can help us share the message that no one should be ashamed to admit they have a mental illness. If you’re well informed and equipped to intervene earlier on, not only are you helping to reduce stigma around mental illness, you’re addressing one of the most important public health issues of our time. Authors Donna Phillips, M.A., is the clinical director at the J. Kent Mcnew Medical Center’s Psychiatric Day Hospital. You can reach her at 667-204-7311. Maria Winters, LCPC, is a mental health clinician at AAMC. You can reach her at 667-204-7311.
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