- Men's Health, Weight Loss, Women's HealthGeneral Page Tier 3BlogHoliday food can bring on anxiety or joy, depending on your mind set. But sweet treats and heavy meals can be landmines when it comes to your health. Yet no one wants to feel deprived during the holiday season, the most wonderful time of the year. Fear not. There are reasonable ways to eat your way through the holidays in a healthy fashion. Follow these simple rules to make it through the season: Rule 1: Eat what you love and leave what you like. Instead of piling your plate with a little bit of everything, take inventory of what foods you really love and infrequently have available. Focus on these foods, while leaving the rest. Rule 2: Eat light to heavy. Start with a glass of water, then a broth based soup or salad, then the lean protein. This way you’re eating foods in their most digestible order. And by the time you reach dessert, a few bites and you will have had enough. Rule 3: Go to social gatherings to gather, not eat. You go to social functions to visit with friends and family, so do just that. Consider ‘pre-eating’ foods with protein and vegetables to keep your appetite in check. This way you can socialize with people you may not see as often without a mouthful of food. Rule 4: Nix the guilt. Feeling guilty after indulging on foods you usually avoid often leads to other unhealthy food choices. Plan the indulgence and enjoy. Then get back on track with your normal eating routine, immediately. Rule 5: Alternate your bubbly with sparkling water On average, most adults consume about 100 calories a day from alcoholic beverages. Alternating between an alcoholic beverage and a zero-calorie sparkler can help you avoid ‘pouring’ on the pounds. Sparkling water is festive while providing hydration to ward off a hangover. It also helps keep you full, therefore you’ll eat less at the party. Rule 6: Don’t be fooled by the health halo. Eating too much healthy food can also lead to weight gain. Also be mindful of ‘calorie swapping.’ If you’re dipping veggies or pureeing them into a creamy soup, then you may as well eat the ice cream. In which case, acknowledge it, enjoy it and then move on. Also keep an eye on your portions. Rule 7: Maintain your exercise schedule. The holidays bring a lot of preparation, shopping and partying which leaves us short on time. Exercise is often the first thing that falls by the wayside. It is important to keep this as a priority, especially since you may be adding a few more indulgences into your diet than usual. Rule 8: Drink half your weight in ounces of water. It is easy to confuse thirst with hunger, leading to mindless snacking that never satisfies. To make sure you are staying hydrated, drink half your body weight in ounces of water. For instance, if you weigh 160 pounds, you would need 80 ounces per day. Add fruit slices or pomegranate seeds to be festive and for flavor. Ring in the New Year on your best foot by staying focused on healthy eating and exercise during the holiday season. 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 Nov. 27, 2017. Last updated Nov. 12, 2018.0
- Community, Wellness, Heart CareGeneral Page Tier 3BlogWhen it comes to knowing your risk for heart disease – the number one killer in the U.S. – understanding your blood pressure numbers is the best place to start. Numbers higher than 120/80 are a warning sign that hypertension may be at work damaging your blood vessels and making your heart work harder than it should. In many cases, lifestyle changes can help bring your blood pressure under control and reduce your risk of heart attack and stroke. Even better, making these changes will also reduce your risk of developing other conditions and improve your overall health. 1. Stop smoking Quitting smoking is the most powerful thing you can do on your own to lower blood pressure and improve your overall health since every cigarette you smoke causes a temporary increase in your blood pressure and heart rate. In fact, did you know that just 20 minutes after you smoke your last cigarette, your health starts improving? Anyone who’s tried to quit knows it’s hard. But having the right support can help. At Luminis Health Anne Arundel Medical Center (LHAAMC), we’re here to help you quit smoking or using other tobacco products. You can contact the LHAAMC smoking cessation program (443-481-5366 or 443-481-5367) for more resources. 1-800-QUIT-NOW (1-800-784-8669) or SmokingStopsHere.com, also provides a free service by phone or online that offers counseling and free smoking cessation medications mailed to your home. 2. Find the right approach to eating The National Institutes of Health (NIH) recommends the DASH (Dietary Approaches to Stop Hypertension) diet as the best way to control blood pressure. It’s a clean, whole food eating approach based on reducing certain types of foods and increasing others. The DASH diet recommends loading up on: Foods high in potassium and magnesium, such as beans and leafy greens Fruits and vegetables Lean proteins Low-fat, low-sugar dairy Whole grains It also recommends cutting back on: Added sugars, often hiding with names ending in “ose” (fructose, sucrose, maltose, dextrose), or as syrup (corn syrup, rice syrup) Alcohol Processed and packaged foods such as deli meats and bacon, canned soup, frozen meals, chips, snacks and cookies Saturated fats 3. Get to and maintain a healthy weight Being overweight strains the heart and increases your risk for high blood pressure. Extra pounds can also cause sleep apnea, which can also play a role in elevating your blood pressure. Weight loss is one of the most effective ways to lower your blood pressure: Losing even 10 pounds can make a difference, and reduce your risk for other health problems, too. 4. Keep moving Regular exercise strengthens your heart, helping it pump with less effort and lowering your blood pressure. But don’t assume you have to run a marathon to earn the benefits of exercise. The American Heart Association recommends 150 minutes a week: That’s just 30 minutes of moderate physical activity, five times a week. Walking, cycling, jogging, dancing and swimming are all great examples of moderate physical activities that can get your heart pumping harder. Strength training and flexibility exercises can lower blood pressure and improve your overall health, too. And don’t forget simple, everyday activities either, such as: Completing household chores Doing yard work Parking at the far end of the parking lot Taking the stairs, whenever possible If you haven’t been exercising, ease into it and talk with your doctor if you have medical conditions that might limit the amount and type of exercise you do. 5. Limit your sodium intake Sodium (salt) is one of the biggest offenders when it comes to raising blood pressure. While it doesn’t impact everyone, if you’re trying to lower your blood pressure without medication, reducing the amount of salt in your diet may help. Like sugars, sodium can be surprisingly high in many foods — and processed, packaged and restaurant foods are well-known culprits. Read labels and focus on eating whole, less processed foods. Classic examples of high sodium food would include chips, processed meats and almost all foods from Chinese, Italian, Mexican, Indian and fast food restaurants. Try to minimize your exposure to these as much as possible. The American Heart Association recommends adults with hypertension limit sodium intake to 1500 mg or less a day. 6. Reduce stress Researchers aren’t sure how stress affects blood pressure long term. But they do know that too often, people turn to unhealthy food, smoking or alcohol to deal with stress, which can contribute to high blood pressure. Commit to finding a healthier way to cope with stress that works for you. Here are a few, stress-busting examples: Listen to music Meditate Practice and express gratitude Relax with an activity you enjoy Try Yoga 7. Work with your doctor If you find out you have or are at risk for developing high blood pressure, work with your doctor to develop a plan to manage it. Partnering with your doctor is key to getting and keeping blood pressure under control. Do your part by: Educating yourself about high blood pressure Learning how to monitor your blood pressure at home Taking ownership of your treatment Lifestyle changes are often enough to get and keep blood pressure under control. But some people need medication along with lifestyle changes. It’s important to take medication exactly as your doctor prescribes – no missed doses or days. Authors Waseem Hussain, MD, is a physician with Luminis Health Doctors Community Medical Center. Jennifer Brady, MD, is a cardiologist with Anne Arundel Medical Group Cardiology Specialists.0
- Women's HealthGeneral Page Tier 3BlogMaintaining good health during pregnancy involves more than just watching your weight and taking your prenatal vitamins and folic acid. It also includes managing your blood pressure. Blood pressure is the force of the blood pushing against the artery walls. The force is created with each heartbeat as blood is pumped from the heart into the blood vessels. If the pressure in your arteries becomes too high, you have high blood pressure, also called hypertension. Sometimes high blood pressure is present before pregnancy. In other cases, high blood pressure develops during pregnancy. SEE MORE: Are you at risk for high blood pressure? Take this quiz! While there is no exact cause of hypertension during pregnancy, there are many factors that increase your risk of having it. Your risk may be higher if you’re: Pregnant for the first time Overweight or obese Over 40 years old African American Giving birth to multiples Have a history of hypertension Hypertension is known as the silent killer because those who have it often do not have symptoms. “This is why it’s so important to come to all of the prenatal care appointments,” says Laura Merkel, MD, a board-certified obstetrician and gynecologist at Annapolis OB-GYN. “Even if you’re feeling great, we want to see you, measure your blood pressure and check on your baby.” While many women with high blood pressure deliver healthy babies, hypertension can affect the kidneys and increase your risk of heart disease, kidney disease and stroke. Other complications include: Fetal growth restriction: High blood pressure can decrease the flow of nutrients to the baby through the placenta. The baby may have growth problems as a result. Preterm delivery: If the placenta is not providing enough nutrients and oxygen to your baby, your provider may decide that early delivery is better for your baby than allowing the pregnancy to continue. Placental abruption: This condition, in which the placenta prematurely detaches from the wall of the uterus, is a medical emergency that requires immediate treatment. Cesarean delivery: Women with hypertension are more likely to have a cesarean delivery than women with normal blood pressure. A cesarean delivery carries risks of infection, injury to internal organs, and bleeding. Your health care provider may also test your urine for protein because hypertension during pregnancy may lead to preeclampsia. This is the most serious form of hypertension during pregnancy. Along with high blood pressure, there are signs that some organs may not be working properly. Preeclampsia is a serious condition characterized by the following signs and symptoms: High blood pressure. Swelling of face/hands. Protein in urine. Changes in vision. Call your doctor if you are experiencing any of these symptoms. Preventing High Blood Pressure During Pregnancy There isn’t a magic pill or one single medication that prevents high blood pressure during pregnancy. The good news is there are some simple ways to keep your blood pressure down. You can: Reduce salt intake. Limit intake of caffeine. Avoid tobacco entirely. Get lots of rest. Drink at least 10 glasses of water every day. Do not drink alcohol. Reduce stress levels. Elevate your feet when possible. After the birth of your baby, your care team will closely monitor your blood pressure. Your gynecologist and nurses will watch for any symptoms of preeclampsia. Typically, blood pressure falls back into normal and safe levels within a few weeks of delivery. However, we encourage all new moms to continue monitoring themselves once they’ve arrived home, especially as it relates to high blood pressure. Signs your blood pressure may still be high are: A headache that won’t go away. Irregular vision (spots, blurry vision). Nausea or vomiting. Very little urine output. You just don’t feel well overall. “If you notice any of these symptoms, contact your health care provider right away,” says Dr. Merkel. “Don’t attribute a bad headache to being a normal pregnancy symptom, it could be something more serious.” Originally published April 4, 2018. Last updated April 26, 2019.0
- Women's Health, Heart CareGeneral Page Tier 3BlogWho’s better suited to offer you advice on how to keep your heart at its best than a cardiologist? We asked three of our cardiologists from the Heart and Vascular Institute to share their advice for staying heart healthy while juggling a busy home and work life. Jennifer Brown, MD How do you juggle the demands of work and home? I have two kids under five, work 50 hours a week and my husband is deployed with the military to Afghanistan. Organization, structure and balance are essential. I try to be efficient and designate responsibilities when possible. The key is making sure I am healthy. This means finding time to exercise, getting adequate sleep and fueling my body with a heart-healthy diet. If you could only give one piece of advice for heart health, what would it be? I think nutrition is our most powerful medication. Every Sunday morning, you will see me in my kitchen preparing healthy snacks. I try to avoid eating out or not bringing my lunch as much as possible. I am more likely to make bad food choices in the cafeteria. What is one thing women need to specifically be aware of when it comes to heart health? Signs of heart disease in women can be subtle. You may feel more fatigued or short of breath. The most important thing is to develop a good relationship with your doctor and seek medical attention when something just doesn’t feel right. Barbara Hutchinson, MD How do you eat heart healthy during a busy work week? Dr. Hutchinson stays heart-healthy by eating a big meal for breakfast to avoid overeating in the evening. I plan ahead for my week by preparing meals on the weekend. I prepare at least three different meat dishes, starches and vegetables on the weekend, then during the week I am able to have different combinations. My day begins with dinner because I am able to work it off during the day with my activity. I often work through lunch because I am not hungry, but may have fruit. I then have something very light for dinner with a cup of tea. Essentially, I have dinner in the morning and breakfast in the evening. If you could only give one piece of advice for heart health, what would it be? Eating a heavy meal late at night then going to bed one to two hours later is the ticket to obesity. What’s your go-to quick heart-healthy snack? I love fruits of all kinds, and I will choose them over things like potato chips, which I do not like. I often drink water or 100% fruit juice. I don’t drink sodas or alcohol. Jennifer Brady, MD If you could only give one piece of advice to women about heart health, what would it be? Know your numbers. By regularly monitoring your blood pressure and weight, as well as lab results like cholesterol, you can better manage and be active in your heart health. Ultimately, you will take control of reducing your risk of heart disease. What is one thing women need to specifically be aware of when it comes to heart health? Dr. Brady (far left) enjoys spending time with her family and says they offer her important support. Heart disease is the number one killer of women, causing one in three women’s deaths each year. Women need to be aware of the many different signs and symptoms of a heart attack so they can seek immediate medical attention. How do you juggle the demands of work and home? By having a reliable support system of family and friends I am able to achieve a balance of caring for both patients and my family.0
- Cancer CareGeneral Page Tier 3BlogFamily history plays a large role in the risk of some cancers, such as breast, colon and prostate cancers. Esophageal cancer, however, is rarely linked to genetics. For Esophageal Cancer Month, our experts look into the most important risk factors for this cancer. The two leading risk factors for esophageal cancer are extensive use of tobacco products and high alcohol consumption. According to the American Cancer Society, someone who smokes a pack of cigarettes a day or more is two times more likely to develop esophageal cancer compared to a nonsmoker. Other risk factors include: Age – > 55 years old Sex – four out of five esophageal cancer diagnoses occur in men Obesity Lack of physical activity Injury to the esophagus Heartburn/acid reflux Diagnosis of Barrett’s esophagus Not all esophageal cancers can be prevented, but you can greatly reduce your risk by controlling these lifestyle risk factors. Here are a few steps you can take to prevent it: Avoid alcohol – it is best to not drink alcohol. If you choose to drink, drink moderately, limiting intake to no more than two drinks per day for men and one drink per day for women (definition per the Centers for Disease Control). Avoid tobacco – it is never too late to quit smoking. Call Luminis Health at 443-481-5388 for free resources to help you quit. Watch your body weight – Work towards a healthy weight by limiting red and processed meats, sugar-sweetened beverages, highly processed foods, and overall caloric intake. Be physically active – Adults should get 150 to 300 minutes of moderate intensity or 75 to 150 minutes of vigorous intensity activity each week. Daily walks are an excellent way to start. These lifestyle changes can help prevent esophageal cancer as well as other cancers and illnesses. Talk to your primary care provider if you experience frequent heartburn/reflux symptoms, have increased difficulty swallowing, or are losing weight unintentionally, as these may be signs of esophageal cancer. Authors About the Author: Antony Koroulakis, MD is a radiation oncologist with experience treating a wide range of cancers.0
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