- WellnessGeneral Page Tier 3BlogGetting ready to welcome a new member of the family comes swaddled with so much joy, excitement and expectation. But as a mom-to-be, you’re likely having moments of stress with that anticipation, too. Let’s face it — pregnancy can feel overwhelming sometimes. Nurturing and helping a new life grow requires a lot from you — physically and mentally. Of course, you need to make your growing baby’s needs a priority, but to do that well, you need to make yourself a priority, too. Sound too indulgent? If you’re one of those women who aren’t used to putting yourself first, it probably does. But it’s a good-health habit that will help you mother well in the years ahead when family life pulls you in many directions and you need to recharge. Here are six tips to help you find a balance during pregnancy and beyond: 1. Feed yourself and your baby well When you’re pregnant, you and your baby need a double dose of good nutrition to help nourish all the changes your bodies are going through. But, if pregnancy has you feeling nauseous, eating anything may be at the bottom of your to-do list. Or, maybe the only thing that sounds even a little tempting doesn’t score many points when it comes to logging nutritious food. Thankfully, morning sickness usually fades away by the end of your first trimester, and you can focus on eating the “good stuff:” plenty of fresh vegetables and fruits, lean proteins, low-fat dairy and whole grains. Fuel yourself well and you’ll do the same for your baby. 2. Get plenty of rest Feeling tired during pregnancy, especially during the first trimester, is normal. Some days, all you can think about is bedtime. When fatigue hits, nap when you can. Of course, work schedules, other kids, and day-to-day tasks of keeping up with life can make it tough to catch 40 winks. Discover the joy of a power nap. Putting up your feet and shutting your eyes for a quick 5-15 minutes is often all the recharge you need. Do your best to shut down early enough at night to give yourself a solid 7-9 hours of sleep. 3. Get moving If you’re healthy and your pregnancy is on track, don’t let your expanding baby bump keep you from being active. Regular exercise during pregnancy is energizing, mood-lifting, and a great way to work out stress. The American College of Gynecologists recommends 150 minutes a week of moderate-intensive activity. That doesn’t mean training for a marathon. Thirty minutes five days a week of any activity — a brisk walk, raking leaves, bicycling — that raises your heart rate and works up a sweat does the job. Of course, talk with your doctor about exercising during pregnancy, even if you were active before. 4. Practice mindfulness Take time to tune in to your mind, body and baby. When you’re feeling stressed, tired or overwhelmed, shutting out the world and connecting with how you feel can be the reset you need. Journaling is one way to focus on how you’re feeling and track changes you and your growing baby are going through. You’ll also like having a record to look back on. 5. Drink up Making an effort to drink plenty of water may not seem like self-care when you’re making all those trips to the bathroom, but it takes more water to keep your system running for two when you’re pregnant. Your body needs water to: Build new tissue Carry and absorb nutrients Digest food Flush out wastes and toxins Form amniotic fluid Produce extra blood When you get in the recommended 64-96 ounces of water a day, you’re showing you and your baby lots of love. 6. Get the nest ready Creating order may be just what you need when you’re feeling and seeing so many changes in your body. Making lists of things you want to get done before you welcome your baby will help you feel more in control, which can help whittle away stress and anxiety. Don’t go crazy and overwhelm yourself with more to do than you can manage. Keep that list simple and top it with what’s most important. This was originally published in the Enquirer-Gazette. Authors Chasheryl Leslie, MD, is an obstetrician-gynecologist at Luminis Health Ob-Gyn Bowie.0
- Behavioral Health, PediatricsGeneral Page Tier 3BlogLately, it seems like everything that comes on the news is plagued with disaster and acts of violence. And on June 28, the violence hit our backyard when a gunman entered the Capital Gazette newsroom with a shotgun, killing five people and injuring two. Many struggle with what to say or what to do, while others struggle to bounce back and feel a sense of safety and normalcy. This is true for many adults, but it also applies to children. Vulnerable by nature, kids can respond to traumatic events in many ways. Some can seem more withdrawn and quiet, while others may have a delayed reaction and demonstrate a change in their behavior weeks or months later. Many will feel confused, afraid, worried and develop an aggravated sense of being in danger. Children will turn to adults for more information and help to understand what it means. When it comes to children and violence in the news, it is important for you as a parent or guardian to keep communicating with them and reassure them that they are safe. Discussion helps validate a child’s feelings and comforts them during a period of confusion and fear. Here are a few tips for talking to kids after a traumatic event: Allow them to express their feelings. Give them the opportunity to express their emotions through talking, writing, drawing or whatever creative method they feel most comfortable. Acknowledge their feelings and let them know it’s normal to feel sad or upset. But most importantly, listen to them. There is no need to pressure them to talk or get involved. Give them space and pay close attention for signs of distress. Be patient. Let them discuss other fears and concerns about unrelated issues. Children and youth do not always talk about their feelings and fears willingly. Keep an eye on clues that suggest they have something they want to talk to you about, like hovering around while you are doing something. If they are hovering more than normal, ask how they are doing. They may respond to knowing you care. Keep your explanations age-appropriate. Use their questions as your guide as to how much information you need to give them. Early elementary school: Young children need short, simple information that should reassure them and their safety. Late elementary and early middle school: Children will be more open to asking questions about whether they are safe. It is likely they may need your help separating reality from the “what ifs”. Late middle school and early high school: Adolescents will feel strongly about the causes of violence in society and will express their own opinions. They will share specific suggestions about how to make their environment safer and how to prevent tragedies in society. Talk to them about what they can do to become responsible citizens, for example: not providing building access to strangers, reporting strange activity, reporting threats, how to respond to an active shooter, etc. Keep it simple. Be basic and answer questions in a way they can understand. Avoid giving graphic details about tragic circumstances. Monitor TV and social media consumption. Try to watch the news with them. You may wish to limit their access so they have time away from reminders that trigger them reliving a traumatic experience. Don’t use labels. Be careful with blaming any particular cultural or ethnic group. Let children know that they are not to blame when bad things happen. Many influential speakers will attempt to scapegoat when it helps their agenda. This can obscure a child’s sense of safety for decades. Help them see the good. Help children identify good things, such as heroic actions, families who get together to share support and the assistance offered by others. Keep a normal routine. Keeping a regular schedule can be encouraging and promote physical health. Especially self-care routines, like preparing and eating healthy meals, getting enough sleep and exercising. Some children may require more active interventions, such as family counseling, if they were more directly affected by a traumatic experience. Be careful not to over-shield children. Everyone is bound to hear or see something that might be disappointing. Pretending that something didn’t happen or doesn’t exist can only make things worse. The best thing parents and guardians can do is to continue to support children, communicate with them and help them through challenges with love and kindness. Remind them that tragedy is not the norm and encourage them to be the best version of themselves by being forgiving and compassionate with others. When we care and look after each other as humans, we are bound to create more good than bad. Author Daniel Watkins is the nursing manager at Pathways, Anne Arundel Medical Center’s substance and mental health treatment facility. He can be reached at 410-573-5434. Ask questions, find resources and learn more at askAAMC.org/HealthyMinds.0
- Behavioral Health, PediatricsGeneral Page Tier 3BlogChildren with attention deficit hyperactivity disorder (ADHD) often have a difficult time in school. If your child with ADHD is having trouble at school, Jennifer Williams (Walton), MA, LPC, LCPC, a mental health professional at Anne Arundel Medical Group (AAMG) Mental Health Specialists, offers some important tips. “Children with ADHD respond well to having a structured daily schedule. Make sure that your child’s day has a large amount of clearly defined structured time to prevent them from making impulsive decisions that will lead to negative actions. Children will feel more comfortable if they know exactly what is happening during the day, and when it will happen,” Williams says. School Rules Make sure your child is seated in the front row, close to the teacher, and not next to a window or in the back of the room where distractions abound. Children with ADHD need their teachers’ and parents’ help de-cluttering their school backpack, which lessens the confusion and frustration when looking for homework that needs to be completed or turned in. Along with your child’s teacher, take a proactive stance to break large assignments into smaller parts. Big projects can frustrate kids with ADHD. Home Sweet Home With school presenting its own challenges, it’s time to reinforce steps that make for a calmer home life. For example, Williams stresses the positive effects of a goal or reward chart. Immediate rewards for smaller goals might include extra video game time or a favorite snack. Larger rewards for bigger accomplishments can include an outing to your child’s favorite park. A Helping Hand If it feels like your child is struggling more than usual with distraction, impulse and hyperactivity, it may be time to seek additional medical help. For children 6 years of age and older, the American Academy of Pediatrics recommends behavior therapy with medication. While your pediatrician can prescribe medication, behavioral therapy for children can be hard to find. Your pediatrician may be able to help. If your pediatrician tried one or two ADHD medications but results are not as hoped, that points to a more complex case that calls for a psychiatric provider. This is particularly important if your child is dealing with ADHD plus other issues, and these cases are typically beyond the pediatrician’s expertise. Ask questions, find resources and learn more at askAAMC.org/HealthyMinds. Author Jennifer Williams (Walton), MA, LPC, LCPC, is a mental health professional at Anne Arundel Medical Group (AAMG) Mental Health Specialists, located in Annapolis. To reach her, call 410-573-9000. Originally published Sept. 15, 2016. Last updated May 14, 2018. Save0
- Cancer CareGeneral Page Tier 3BlogWhere care extends beyond treatment Navigating cancer treatment is about so much more than showing up for appointments. Your cancer journey can affect every aspect of your life — keeping you from work, from your favorite activities and sometimes even from your loved ones. And while it’s sometimes hard to admit you need help, help is always close by. In fact, the Geaton and JoAnn DeCesaris Cancer Institute has built programs around all of your needs — physical, mental, financial, spiritual or emotional. Because we profoundly believe these programs will light the way to better outcomes. Learn more about our cancer support services and how they can help you. Genetic testing to help you find answers Your genes hold many secrets to your health. And we’re now better able to understand those secrets, thanks to genetic testing. Genetic testing and counseling services can help you and your family better understand cancer risks, allowing you to make informed and empowered healthcare decisions. You can count on us to help you decide if genetic testing is right for you and your loved ones. And our support won’t end after you get your test results. Together, we’ll review your options and give you the time, space and confidence you need to make the best decision for you. Financial counseling to help ease your worries Your most important job during cancer treatment is to get better. That can be hard when you’re worried about the financial impact of your care. Our financial counselors are here to lighten that burden. We’ll connect you and your family to financial assistance (if you qualify), explain confusing insurance requirements and benefits, and make a plan so you can stay focused on what really matters – getting back to all the people and activities you enjoy. Specialized care to help keep your body strong We’ll be at your side for every twist and turn — before, during and after treatment. Our physical, occupational and speech therapists will recommend safe and easy exercise and stretching routines to keep your muscles strong during treatment. And we’ll be here with proven rehabilitation programs to help you overcome any side effects after treatment, like lymphedema, swallowing trouble, pain and much more. What you eat and drink can also have a big impact on how you feel, but you may experience changes in your appetite and tastes that make it difficult to get the nutrition you need. Our registered dietitians and nutritionists are specially trained to help you overcome the unique obstacles that come with cancer treatment. Working closely with you, we’ll create a personalized eating plan that ensures you get all the nutrients your body needs. Social services to help support your unique needs Everyone copes with cancer a little differently. That means every patient needs different support. Our social services — which include financial assistance; connections to community resources or professional guidance for any of the physical, mental and emotional challenges that come with a cancer diagnosis — are far reaching and wide ranging, so you can find the help you need. Nurse navigators to help you keep it all straight Constantly navigating appointments, treatment plans and recommendations from your care team can become overwhelming. That’s why we’ll make sure you’re assigned a nurse navigator that can help you keep it all straight. Our team of nurse navigators will streamline your care and – just as importantly – offer up a comforting, consistent presence during a stressful time. We’ll take care of the details, while you focus on healing. Spiritual care to help your heart heal Spiritual health is so much more than religion. It’s about finding an inner peace that can help you and your loved ones achieve life balance. For you, that may include sitting in a chapel and praying. Or, it could mean meditation, volunteering, forgiveness or optimism. No matter your beliefs, our spiritual care team is here to help you and your family find that sense of calm. And we’ll start by listening to you and your needs. Palliative care to help you manage painful symptoms Sometimes, the hardest part of dealing with cancer is managing painful symptoms. And palliative care may be the answer. This important medical service helps relieve suffering and improve your quality of life during treatment. At the DeCesaris Cancer Institute, our palliative care team includes physicians, nurse practitioners, social workers and chaplains who share the same goal: Helping you and your loved ones. That support can look very different depending on where you on your path to healing. We’ll work hard to help you: Find ways to ease your pain and discomfort from treatment Create realistic goals for your care Communicate openly and honestly with your entire care team and family Bring family members together for productive conversations Coordinate care among treatment teams Bring peace and comfort during end-of-life situations Survivorship and caregiver support to help lift your spirit Your care doesn’t end when your treatments do. Because, believe it or not, sometimes ending treatment can be a little jarring. After all, you and your loved one have grown accustomed to regular appointments, meeting with doctors and having a nurse just a phone call away. Take heart in knowing you’ll continue to work closely with your primary oncology provider and primary care provider to ensure you stay healthy, well and strong. Cancer is a journey, and everyone’s path is different. Sharing your story, whether it’s as a cancer survivor or caregiver, can also go a long way in helping you (and others in your group) heal. Here, as a part of our survivorship or caregiver support program, you can connect with people in similar situations; who understand the challenges you face and can give you the safe space you need to process your emotions. We offer many different types of support groups, including groups for patients, survivors, family members. We also have support groups for specific cancers, including head and neck, lung, prostate and breast. We’re here to meet you where you are Sometimes, asking for help is the hardest part. And during a challenging time like a cancer diagnosis, it can be hard to even know what you need. We’ve built our support services for patients just like you. If you’re not even sure where to begin, let your nurse navigator, doctor or any member of your care team know what’s on your mind. We’ll take it from there, help you find the solutions and support you need. Call us anytime at 443-481-5800.0
- Primary Care, Weight Loss, Wellness, UncategorizedGeneral Page Tier 3BlogEvery year, there’s no shortage of stories exploring all the ways you can get healthier. Exercise and weight loss generally top the list of resolutions people set for themselves as the calendar year turns over, but research shows that around 80% of them are dropped by February. Here are five things you can do to increase your chances of setting an attainable health goal this year — and sticking with it. 1. Determine your “why” You may never have heard of a “why” statement, but you’ve probably heard of company mission statements. (Consider JetBlue’s widely cited credo: “To inspire humanity — both in the air and on the ground.”) A personal “why” statement is essentially the same thing. It simply answers the question of why you’re doing whatever it is you’re doing. To make something a habit, you first have to understand why you’re doing it. Why does a certain goal mean something to you? It can’t be something you’re doing just because someone else is doing it or because you think you should. For instance, if a doctor tells you to eat better and lose weight because it’s good for your health, will that compel you to work toward that goal? How about if you know that by eating better and losing weight you’ll be able to run around and play with your grandchildren? Now that’s a great “why.” For every goal you want to accomplish in 2022, make sure you first establish your reason. It’s what inspires you to take action. 2. Be specific When you’re planning healthy changes, it can be hard not to reach for the moon. But generic goals, like “I’m going to exercise more this year” or “I’m going to eat better,” rarely work because they lack focus. Instead, set small, measurable milestones to chart your progress to a larger goal. For instance, you could plan to cook one more meal at home a week than you currently do. That small change could help you eat healthier overall. Not to mention save you money on takeout. If you want to exercise more and think getting into running could be a good way to do it, you could sign up for a 5K race that’s six months away. Suddenly, you have a large goal to reach, but plenty of time to reach it. To get started, you could set small goals to reach the larger goal. First, focus on running a mile, then increase your distance to two miles and, finally, to three. By breaking down a lofty goal into smaller, more manageable chunks, you’re able to see improvement and celebrate accomplishments along the way. 3. Focus on the journey Health is about the journey, not the destination. Just as you shouldn’t focus on vague or overly ambitious goals, you should celebrate small wins. Maybe you went to bed 15 minutes earlier every night this week as a small step toward a long-term goal of getting more sleep. That’s an accomplishment. Health is a lifestyle. It’s not something you achieve and then leave behind. If you’re working toward regularly cutting a certain number of calories from your diet, for example, you wouldn’t abruptly wipe your hands of it the first time you reached your goal. Health is something you continually have to work at to make it a lifestyle. 4. Make movement count Sure, the U.S. Department of Health and Human Services recommends 150 minutes a week of moderate-intensity activity, but remember, some activity is always better than no activity. Just start with a five-minute walk if you don’t have much time. But look for ways to add movement to your days. Maybe you take the steps instead of the elevator. Maybe you park on the far side of the parking lot when you go to the grocery store. Maybe you skip that after-dinner glass of wine and take the dog for a 20-minute walk instead. If you’re mindful of getting in movement, it will become intentional. Plus, the health benefits of movement are numerous. Physical activity can help: Boost your mood and improve your sleep Lower your risk of heart disease and certain cancers Help manage diabetes and high blood pressure 5. Practice gratitude Be grateful for what you have instead of jealous of what you don’t. Gratitude helps reduce stress, which can lead to chronic inflammation and an increased risk of certain conditions like heart disease and diabetes when long-lasting. Being able to cope with stress to reduce these ill effects is why self-care is so important. Prioritize time for yourself. Take a walk to clear your head or add a lavender-scented candle to your desk. Filling your bucket so you’re mentally and physically strong enough to tackle all those goals you’ve set for yourself is crucial. But be kind to yourself if you fall short of achieving a goal. There aren’t any hard-and-fast deadlines for healthy habits. Be grateful for the opportunity to try, try again. Authors Stefanie Osterloh, CRNP, is a family nurse practitioner with Luminis Health Primary Care in Crofton, Md.0
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